Duration: 25 min; Equip: Lt Tubing, Md DB’s

W/U: Tubing Sh Mobility, T’s, Side Bends, Side Shuffle/squat

Circuit 1: Sh. Press, Side Lunge/ Rotate, T’s, Biceps

Circuit 2: Chest Press, Pullovers, Tricep, Low Abs

Mobility: Chest, Ant Delts

Duration : 28 minutes; Equip: Lt/Md DBs, heavy tubing

W/U: Glute activation/lateral line mobility and cardio

Circuit: Squat band press, plank lateral reach, single leg deadlift, lunge with hop, fwd lunge alternating

Mobility: hip complex, side body

Duration 22 minutes; Equip: Lt & Md DBs

W/U: Joint mobility and cardio

Circuit 1: Bent over row to V, Bicep oh press, Rear Delt raises

Circuit 2: Plank mMt climbers, Flys with leg drop

Mobility: Posterior shoulder, pec stretch

Duration: 30 min. Equip: Med+ DB's

W/U: Adductor Rock, Curtsy Lunge, Karioka

Circuit: Narrow Squats, Side Bend, Carries, Curl & Press, Split Squat, Plank

Mobility: Kneeling Hip Flexor & Quad

Duration: 26 min; Equip: Lt/Md DB's & Tubing

W/U: Squat to lunge, side shuffle, hinge with pulldown, marching sideways, "jumprope" and vertical jump

Circuit 1- Squat curl press, lunge to row

Circuit 2- glute bridge, pullovers, pushups

Mobility: spinal, hips, adductors, lats, triceps, shoulders

Duration: 25 min; light/med DB's

W/U: Marching, side lunge, reverse lunge, side bend

Circuit 1- Alt side lunge, Reverse lunge, Squat

Circuit 2- side plank hip dip, lateral bear plank crawl

Mobility: spinal, hips, adductors, lats

Duration: 28 min; Equip: Lt DB’s

W/U: Sh. Circles, Standing Cat/Cow & Rotation, Speed Skaters

Circuit: Alt Curls, Alt Press, Alt Rev Fly, Skaters w/ DB’s

Circuit 2: Alt Chest Fly w/ Bridge, Sit up and Reach, Crunch

Mobility: Chest, Post Delt, Tricep

Duration: 23 minutes; Equip: Tubing & Lt DB’s

W/U: Cardio and shoulder circles

Circuit 1: Banded rows, Lateral Raises, Triceps

Circuit 2: Plank, Upper abs, flight

Mobility: Tricep stretch, posterior shoulder stretch

Duration: 30 min; Equip:

W/U: Knee Hug, Quad, Standing Split, Fwd/Bkwd Run

Circuit: Superstar, Sngl DL, BO Row, Seated Rot Press, Tricep & Core

Mobility: Hamstring, Hip, Low Back

Duration: 28 min; Equip: Lt/Md DB's

W/U: Spinal Mobility, Plank w/ reach, hip flexor

Circuit 1- pushups, glute bridge, reverse crunch

Circuit 2- Squat press, BO alt row, alt curtsy lunge

Circuit 3- Ice skater, squat jump side to side

Mobility: hips, adductors, lats

Duration: 25 min; Equip: Bodyweight

W/U: Spinal Mobility, Bird dog, 90/90 hip stretch, bridge

Circuit 1: Side Plank leg circles, donkey kick, bicycle kick

Circuit 2- Squat jump (or squats), side shuffle with optional touchdown

Mobility: Hips, adductors, lats

Duration: 28 min; Equip: Med Tubing (chest)

W/U: Cat/Cow, Thoracic Ext

Circuit: Lat Shuffle, Squat & Row, Skiers, Hinge & pull, Kneeling Press, Mtn Climber, Dying Bugs, Glut Bridge

Mobility: Fig. 4 Hip Stretch

Duration: 22 min Equip : Med & Lt DB’s

W/U Shoulder mobility Jumping Jacks and Pop squats

Circuit 1: Bent over row, bicep curl, Arnold press

Circuit 2: Side Plank, Tricep abs

Mobility : Shoulder CARS

Duration: 29 min; Equip: Med DB’s

W/U: World’s Greatest, Drop Jumps

Circuit 1: Power Lunge Jumps, Push Press, Upright Row

Circuit 2: Oblique Roll, Upper Crunch, Superman

Mobility: Child’s Pose, Quad Stretch

Duration: 25 min; Equip: light/Med DB's, Heavy tubing

W/U: Marching, shoulder circles, squat OH reach

Circuit 1- Squat row, rev lunge

Circuit 2- curl/press, chest press, flutter kicks, super human Mobility: hips, shoulders, triceps,

Duration: 20 min + Mob; Equip: Med DB & Heavy tubing w/ 1 handle

W/U: Split stance OH reach, twist, squat w/ side step, jumping jax

Circuit 1- Forward/Rev lunge, Band Anti rotation, Squat Lateral walk w/ Goblet DB hold

Circuit 2- Plank rotation, Glute Bridge with DB

Mobility: 90/90 hip stretch, Adductors, lateral body, hips, low back

Duration: 27 min. Equip: Light DB’s

W/U: Body Rotations, Lunge & Reach, Jumping Jacks

Circuit 1: Upper cut, Punch, Alt OH press, BO tricp, Post Delts

Circuit 2: Push-ups, Side plan w/ Row, Core Crunch

Mobility: Chest & Thoracic Spine

Duration: 21 minutes Equip: Med and Lt DB’s

W/U Shoulder mobility, Jumping jacks

Circuit 1: 2 sets : Bicep oh press, Tricep kickbacks, push ups

Circuit 2: Fly's with leg extension, bridge lat pulls, criss cross abs

Mobility: Pec stretch and lat stretch

Duration: 1 Hour.

Discussion on nutrition focusing in on Protein, Fiber and Fasting.

Duration: 28 min. Equip: 1 Md DB

W/U: Cat/Cow, Adductor Rock, Marching

Circuit: Squat Jumps, Goblet Squat w/ curl, Standing Rotation, 1 arm Press w/ Bridge, Tricep/crunch

Mobility: Hip Flexor/ Quad Stretch

Duration 24:44. Equipment: Med & lt dumbbells

W/U Cat cows, lateral lunges, cross crawls

Circuit 1: 2 Sets Lateral lunge rows ,Sumo squat bicep curls

Circuit 2 : 2 sets Weighted Bridges, Plank, Prone extensions Mobility : Quad stretch and modified pigeon stretch

Duration: 30 min; Equip: Med DB

W/U: Marching, Rev lunge OH reach, side bend, adductor rock, plank crouch

Circuit 1- Split Stance side bend, hinge rotation, side lunge

Circuit 2- Squat jumps, lunge jumps, spider plank

Mobility: Childs Pose, Hip Flexors, Adductors, lateral body

Duration: 28 min. Equip: Lt DB & a Chair or Bench

W/U: Side Bend, Lunge & Reach, Side Shuffle

CIrcuit 1: Med, Ant & Post Shoulder x 2

Circtuit 2: Chair Burpees, Tricep Dips, Plank, Superman

Mobility: Chest & Tricep

Duration: 20 min + mobility Equip: DB’s

Circuit 1: Bicep Curls, Bent over rows, Lateral Raises
Circuit 2: Lat hold abdominals, Opp arm and leg Plank

Mobility

Duration: 26 min; Equip: Lt & Med DB's

W/U: Squat, Split Squat OH reach, Hurdle Steps, Knee hug w/ twist

Circuit 1- Standing: Goblet Squat, Split Squat, Alt. Shoulder Press

Circuit 2- Floor: Alt. Row, Chest Fly, Deadbug

Mobility: Shoulders, Childs Pose, Hip Flexors, Adductors

Duration: 19 min; Equipment: Tubing

W/U Spinal and shoulder mobility

Circuit #1 Banded rows, Triceps, biceps

Circuit #2 Shoulder taps, Criss cross abs

Mobility: Shoulder CARS

Duration: 27 min; Equip: Lt & Med DB's

W/U: Bird dog, hip mobility, lateral stretch, reverse lunge w/rotation

Circuit: Sumo Squat, Walking Lunges, Ice Skater, Glute Bridge, Side Plank hip dip, quadruped leg circles

Mobility: Adductors, obliques, hip complex

Duration: 25 min; Equip: Lt/Med DB's and Bands with handles

W/U: Mobility, Lunges, Marching

Circuit 1: Curl Press, Squat, Band Rows

Circuit 2: Lateral Raise, Reverse Lunge

Mobility: Shoulders, Hips

Duration: 30 min. Equip: Med + DB’s

W/U: Fwd Fold to Walk-outs, Karioka

Circuit: DeadLifts, Carries, Kneeling Press, OH Lat Pulls, Low Core

Mobility: Pigeon (Hip) Stretch

Duration: 25 min. Equip: Lt & Med Tubing

W/U: Shoulder Mobility with Tubing

Circuit: Bicep & Press, Rows, Chops, OH Tricep

Mobility: Post Shoulder, Chest opener

Duration: 25 min, Equip: Light & Med DB's

W/U: T. Rot, Skaters, Sh. Rot, Plank to D-dog

Circuit 1: Post Delt, Biceps, BO Row

Circuit 2: Mtn Climber, DB press, Core Variations

Mobility: Shoulder

Duration: 29 min; Equip: Lt & Med DB's

W/U- Quads, Lateral Lunge, Quick feet, Squat & Press

Circuit: Split Squat, BO Row, Push-ups, Core Crunch

Mobility - Hip Flexor

Duration: 22 min, Equip: Medium DB;s

Circuit: Upper Body Press; Lunges;

Cardio Finisher!

Duration: 24 min. Equip: med DB's

Circuit: Curtsy Lunge; Band Core Press; Squat Chop; Reverse Lunge w/ rotation; Side Plank Leg lift

Duration: 20 min (+ Opt Mobility)

Equip: DB's

Circuit: Bicep overhead press; Bent over rows; Push ups; Triceps; Core

Duration - 37 Min

Duration: 25 min (+ Opt stretching) Equip: DB's

5 minute movement prep

Side Plank w/ leg lifts, Single Arm Rack DB Squat

Side Lunge, Forward Lunge

Oblique Twist, Oblique Sit up

8 minute Cool down/Stretch

Duration: 20 min. Equip: DB's

Bicep, Triceps, Lateral Raises + More

Duration: 20 min. Equip: Med DB & Tubing

Circuit:

Duration: 25 min Equip: Med Tubing

W/U - Side bends, arm circles, jumping jacks

Circuit 1: High biceps, Pull, Push

Circuit 2: Lat Pull, OH Tricep, OH Crunch

Duration: 27 min. Equip: Med DB's

W/U - Cat/Cow, Adductor Rock, Side shuffle

Circuit 1 - Squat & Press, DL & BO Row

Circuit 2 - Tricep crunch, Side Plank, Superman

Duration: 23 Min Equip: DB's

Cardio warm up,

Clean/ Squat/ Press/ Lunge

Arms

Duration: 30 min Equip: Lt & Med Db's

w/u: Hip & Quad Stretch, Skips & Skaters

Circuit: 1 min of each x 1 round! Bis, tris, squat jumps, SL DL, Split Lunge, B.O. Row, Kneeling Chop, Mtn Climber, DB Press, Sngl Leg Bridge, Dying Bug

Duration: 30 min Equip: Med DB's

Cardio Warm-up

Superstars

Push Press & Row

Lat Pull, Tricep & Core

Duration: 21 min Equip: DB

Squat press

Lunge row

Biceps, Triceps

Mountain climber push ups

Pop squats

Duration: 29 min Equip: Lt & Med Low Tubing

W/U: Arm Circles, Shoulder Warm-up

Circuits: 2 Rounds each

1. Biceps & Shoulders

2. Single Arm Reach & Row

3. Incline Press & Low Row

4. Upper Crunch & Superman

Duration: 20 min Equip: DB's

Cardio warm up

Single leg deadlift rows

sumo squats

push ups and more!

Duration: 27 min, Equip: Med DB's

W/U: Cat/cow, Adductor Rock

Circuit: Jumps, DeadLifts, BO Rows, Decline Press, Core Variations.

Duration: 30 min (w/ stretching) Equip: Lt DB's

Warm-up - Hip mobility & Skips

Arms - Biceps & triceps

Legs - 3-way Lunges & Bridges

Core - Mtn Climbers & Crunch variations

Duration: 20 min Equip: DB's

10-1 cardio

Lateral Lunges

Arnold's Triceps

Mountain Climbers

Push up

Hot Topic Call - 23 mi

Duration: 28 min Equip: Med DB & High Tubing

Mobility: Standing Split & Side Bends

Glutes: Bridge & Clam Shell & Superstart

Circuit 1: SL Deadlifts

Circuit 2: Lat Pulls & Skiers

Circuit 3: Kneeling Chops

Duration: 23 min Equip: DB's

Goblet squats

Lunge & Rows

Biceps & Triceps

Plank

Cardio

Duration: 28 min Equip: Lt & Med DB's

Mobility: Cat/Cow, Adductor Rock

HIIT: Clean/Squat/Press, Plank variation

Burn: Lunge & Drive, Shoulders

Core: Bicycle, isolated Lifts

Duration: 26 min Equip: Low Tubing

Mobility - Forward Fold, Planks, Lunge

HIIT: Shuffle, Fwd/Bkwd, Quick Feet, Jumps

Burn: Biceps, Low Rows, Glute Pull Throughs

Core: Tubing crunch variations

Duration: 23 min Equip: Tubing

Wall Sits, Squat & Row, Lat Pulls and more!

Duration: 28 min Equip: Light DB's

Circuit 1: Split Lunge, Plank variations

Circuit 2: Straight arm triceps, narrow wall push-ups, superman slide

Duration: 22 min Equip: Light & Med DB's

Circuit: Squat OH Press, Deadlift Rows, Curtsy Lateral Raise, Tricep Abs

CARDIO!

Duration: 28 Min Equip: Med DB’s

W/U: Knee Hug, Lunge stretch, Side Plank

Circuit 1: Goblet Squat, Biceps, BO Rows

Circuit 2: DB Chops, Mtn Climbers, Core

Duration: 30 min Equip: Light & Med Tubing

W/U - T’s, OH pull down, OH squats, Bicep Curls

Circuit #1 : SL DeadLift w/pull

Circuit #2: Kneeling Incline, Superman Lats, Upper Crunch

Duration: 25 min Equip: Tubing & DB

Circuit: Cardio, strength & arms finisher

Duration: 28 min Equip: Light Db’s & Med Tubing

Boxing and Footwork

Circuit: Pull, Push, Rotate

Duration: 20 min Equip: DB’s

Mobility, cardio, strength and core

Duration: 23 min Primary Content + 22 min Discussion

Duration: 28 min Equip: 1 Med DB

w/u - World’s Greatest Stretch & Skater Hops

Top to Bottom Circuit: Superstars, Rev Lunge Pass, SL DL, 1-arm Row, Kneeling Chops, Decline Press, Core, Triceps

Bonus: Pigeon Stretch

Duration: 23 min Equip: DB

Clean/squat/ press/lunge

Sumo Bicep Curls

Rear Delt Raises

Core

Duration: 28 min Equip: Medium DB’s

W/U- Cat cow, rocking, plank, march

Circuit 1: Clean/squat/press & Bent Over Rows

Circuit 2: Lunges & Push-ups

Circuit 3: Bridges and reverse core roll-ups

Duration: 28 min Equip: Light & Heavy DB’s

W/U - Lateral Lunge to Curtsy Lunge, Arm Circles

Circuit 1- Curls, Squats, Shoulder press & Cardio

Circuit 2 - Deadlift, Carries, Superman, Plank

Cardio Finisher

Duration: 20 min Equip: DB’s

Lunge Bicep Curls

Squat overhead press

Lunge Rows

Toe taps

Duration: 58 Min

Duration: 28 min Equip: Medium DB’s

W/U: knee hug / lunge, Overhead circles

Lactate Circuit: Squat Jumps, Biceps, Row

Core Circuit: Mtn Climbers, Bridge walk-outs, Bicycle

Duration: 22 min Equip: DB’s

Lateral Lunge Rows, Sumo Bicep Curls, Tricep Kickbacks

Rotational Press, Pop Squats, Plank

Duration: 25 Min Equip: 15-20 lb Tubing in low position

W/U: Standing mobility, Quick Feet

Circuit: Isometric squat & Row, Kneeling Incline press, Pull Throughs, Quadraped Rows.

Core and Arms finisher

Duration: 27 min Equip: Medium + DB’s

W/U: Adductor Rock, skater hops

Circuits: #1 - Squats & Bicep/press, #2 - DeadLift & Decline Press, #3 - Burpees & core

Duration: 20 min Equip: Dumbbells

Cardio, strength and core. …This one has it all!

Duration: 26 min Equip: Medium DB’s

W/U - March, side shuffle, arm circles

Circuit 1: Split lunge, Push press

Circuit 2: Pullover, DB crunch, Sngl Leg bridge

Duration: 20 min Equip: DB’s

Circuit 1: Squat/lunge, Rear delt raises, Mt climbers

Circuit 2: Single arm rows, Weighted Bridges, Flys with leg drop

Duration: 29 Min Equip: Light & Medium Tubing

W/U: Shoulder Mobility & Squats

Circuit 1: Biceps, Kneeling Triceps, Tubing Jumps

Circuit 2: Lat Pull, Downward Chops, Tricep variation

Duration: 30 min Equip: 5-8lb & 12-20 Lb Dumbbells

W/U: Mtn Pose Knee Hugs, Side shuffle Jump

CIrcuit 1: Bicep Curls & Shoulder Press

Circuit 2: Squats, Carries, Planks, Dead Lifts

Duration: 25 Min Equip: DB’s

W/U: Cardio

Circuit 1: Split Lunge, DB Row, Shoulder Taps

Circuit 2: Bicep/Press, Side Plank

Duration: 26 min Equip: 15-20# Tubing @ Chest Height

W/U: Cat/Cow, Rocking, Thoracic Stretch

Circuit: Jump variations, Low Row, Rotation Variations, Push

Core Circuit: Bicycles, Low ab Roll-up, Upper Crunch

Duration: 45 min

Duration: 28 min Equip: Medium DB’s

W/U: Side lunge, Cursty lunge, March, Arm swings

Circuit: Arms, Upright Row, Lunge Variations, Push Press, Mtn Climber

Duration: 28 min Equip: Light & Medium Tubing

W/U - Light tubing shoulder mobility and OH squats

Circuit: Lunge/Shoulder Press, Rotation Hinge & Row, Push-ups, Superman lat pull

Core: Bicycle crunch, Dead Bugs

Duration: 33 min

Duration: 48 min

Duration: 52 min

Duration: 28 min Equip: Med/Heavy DB

W/U: Side lunge, squat adductor, side shuffle

Circuit 1: DB Squat & Plank variations

Circuit 2: DB Press & Overhead Lat Variations

Circuit 3: Skier jumps, Side slide core, leg lowering

Duration: 28 min Equip: Med. DB & Tubing

W/U: Forward Folds & Quick Feet

Circuit 1: SLDL & Core

Circuit 2: Lat Pull, Skiers, High Biceps

Duraction: 20 min Equip: Light DB’s

Circuit 1: Squat & Press, Side Lunge & Row, Plank

Circuit 2: Biceps & Triceps

Duration: 30 min Equip: Med. DB’s

W/U: Yoga Lunge Flow

Circuit: Reverse Power Lunge, Windmill Variations, Bent Over Row, Bridge/Tricep/Core Variations

Duration: 25 min Equip: Yoga Mata & Chair

Rotation mobility for all joints

Duration: 25 min Equip: Light Tubing & Heavy DB

W/U: Shoulder mobility and strength

Circuit: Narrow Squat, Swings, Kneeling Chops

Duration: 5 min Equip: DB’s

Biceps & Triceps - 3 sets

Duration: 13 min Equip: Tubing

Circuit: Row, Lats, T’s

Duration: 25 Min Equip: Tubing

W/U: Side Bends & Fwd/Bkwd Run

Circuit 1: SLDL Row & Superman Lats

Skaters

Circuit #2: Side Plank Row & Push-up Mtn Climber

Shuffle Jump

Duration: 13 min Equip: Tubing

Circuit 1: Lat Pull & Skiers

Circuit 2: Squat and rotation

Circuit 3: Incline Press and Crunch

Instructions on how to execute a sprint interval workout

Instruction for properly executing a BFR V02 Max cardio workout

Duration: 28 min Equip: DB

Circuit 1: Superstar + Bridges

Circuit 2: Squat & press + Core

Circuit 3: Jumps + Tricep push-up

Duration: 25 Min Equip: DB’s

Circuit 1: Clean/Squat/Press/Lunge, Shoulders, Core

Circuit 2: Dynamic Squats & Push-ups

Duration: 13 min Equip: Tubing

Circuit: Biceps & Shoulders, Pull & Push, Rotation

Duration: 28 min Equipment: Light and Mediums DB’s

W/U: Side Shuffles, Arm Circles

Circuit 1: Split Squat and Plank Progressions

Circuit 2: Bent over Row and Bridge Press Progressions

Duration: 9 min Equip: Heavy DB’s

Instruction on Top 3 Heavy Lifts:

Carries, DeadLifts, Hangs

Duration: 25 min, Equip: Tubing

W/U: Cat/cow/crawl, Rev Fly, OH Squat

Circuit 1: Squat and Row, Anti-Rot Press

Circuit 2: Incline Press, Pull Through, Tubing Crunch

Duration: 30 min Equip: DB’s

W/U: World’s Greatest Stretch

Circuit: Clean/Squat/Press, Wide Squat, Pullover Crunch, Bridge, Windshield Wipers

Duration: 8 min Equip: Foam Roller

T-spine mobility

Duration: 30 min Equip: Tubing

W/U - cat/cow, adductor Rock, overhead squat, split jumps;

Circuit - Lunge power jumps, lat pull, st. arm pull downs, downward chops, overhead core, split jumps

Duration: 30 Min; W/u - Quad stretch, Side Bend, Agility; Circuit: SL Deadlift, Bent Over Row, Narrow Power Squat, 1-arm Carry, Planks

Duration: 25 Min

W/U - Knee Hug, March, Side Lunge

Circuit: Bicep / Squat & Press, Tricep / Swings, Bridge / Rot Mtn Climber

Duration 25min:

W/U - Forward fold walk-outs

Quick Feet, Curtsy, Push-ups, Reverse Plank, Burpees, Bicycle

Duration: 25 min

W/U: Adductor Rock + Forward/backward run

Circuit: Side lunge, Tubing lat, tubing DB, Decline Press, Suitcase crunch

Duration: 25 min

W/U: March & 90 degree squat jump

Circuit: Heavy dead squat, carries, 1-arm row, core walk-outs

25 min:

Side Bend, Cat Cow, Shuffle Jump

1-arm pull, 1 arm push, skiers

Glut pull through, cross crunch

7 min

Bridge, Sgl Leg DL, Pull Throughs

25 min - Fast Feet, Full Body Move

Deadlists, DDog Mtn Climber, Superman Lats

Duration: 25 min

Warm-up - Biceps, Rows, Lateral Raise

Upward Chop, Hinge & Row, Kneeling Tricep Overhead

Duration: 6 min

Focus: Upper Body

Equipment: Tubing

Coach: Seli

5 min: Suitcase Crunch, Side Plank, Supermans

Duration: 25 Min

Exercises: Bicep/Squats, Tricep/Side Lunge, Chops/Rows

Sngl Leg DL, Sh Press, Swings, Planks, Superman

Duration: 12 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli

Duration: 20 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli

Duration: 20 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli

Duration: 25 min

Focus: Full Body

Equipment: Tubing

Coach: Seli

Duration: 25 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli

Duration: 25 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli

Duration: 25 min

Focus: Full Body

Equipment: Tubing

Coach: Seli

Duration: 25 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli

Duration: 25 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli

Duration: 10 min

Focus: Thoracic spine and shoulders

Equipment: Foam Roller

Coach: Seli

Duration: 14 min

Focus: Quad and hips

Equipment: Foam Roller

Coach: Seli

Duration: 10 min

Focus: Feet, calves & hamstrings

Equipment: Foam Roller

Coach: Seli

Duration: 12 min

Focus: Arms, Chest, Back

Equipment: Dumbbells

Coach: Seli

Duration: 12 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli

Duration: 10 min

Focus: Quads & Hamstrings

Equipment: Dumbbells

Coach: Seli

Duration: 10 min

Focus: Arms & Shoulders

Equipment: Dumbbells

Coach: Seli

Duration: 7 min

Focus: Core

Equipment: Dumbbells

Coach: Nicole

Duration: 8 min

Focus: Legs

Equipment: Dumbbells

Coach: Nicole

Duration: 5 min

Focus: Full Body

Equipment: Tubing

Coach: Nicole

Duration: 6 min

Focus: Arms

Equipment: Tubing

Coach: Seli

Duration: 8 min

Focus: Glutes

Equipment: Bodyweight

Coach: Seli

Duration: 7 min

Focus: Core

Equipment: Bodyweight

Coach: Nicole