45 min - Nervous System Regulation w/ Somatic Expert Jay Fields
23min/ Lt & Md DB's
DL Rows, Lunge & P, Biceps, Kickbacks, Lat abs
22 min w/ Lt DB'S
SL Squat, Lunge shuffle, Flutters, Sit up, Plank
27min w/ Lt DB'S
Planks, Flies, Pullover w/ crunch, Curl press
23m w/ Lt & Md DB'S
Lunge Rows, Squats, R. Delt, Side plank, Tricep abs
28 min: Lt DB's - Cardio, Curls, BO Rows, Rot & press, Curl Ups, Mtn Climbers
23min w/ Md & Lt Db’s - Squat OH Lunge, BO Rows, Biceps, Sh. Tap PU, Bridge lat pulls
28min w/ Md DB's & Md Low Tbg - C/S/P, Reach & Pull, Inc. Press, Lat Pull, Core
24 min w/ Lt DB’s - Squat curl press, Lat lunge lat raise, Push-ups, Tuck ups
Duration: 22 min; Equip: Lt Tbg & Md DB
W/U: Core/glute activation, Lunges
Circuit: Chop, Split squat overhead, Lunge Cardio
Mobility: Obliques, quads
Duration: 24min; Equip: Md Tbg & Lt/md DB
W/U: core/hip act, cardio
Circuit: side/rev lunge, curl press, hinge row
Mobility: hips, lats, quads
Duration: 24 min; Equip: Md & Lt DB's
W/U: Spine, shoulders, Sngl leg pumps, squat jumps
Circuit 1: Squat OHPress, Lunge Row, Lunge Bicep Curl
Circuit 2: Bridge Chest Press, Lat pulls
Mobility: Lats, Sngl leg balance
Duration: 29 min; Equip: Lt & Md DB’s
W/U: World’s Greatest
Circuit 1: Curtsy Lunge, Curl & Press, DB Swings, OH Triceps, Crawl
Mobility: Pigeon
Duration: 28min; Equip: Lt & Md DB's
W/U: Lunge and Reach variations
Circuit 1: Sprinter's Drill, Shoulder shredder
Circuit 2: DB Bridge/Press, Lateral Core, Superman
Mobility: Tricep, chest
Duration: 20 min; Equip: Lt Tbg & Lt/Md Db’s
W/U: side bend
Circuit 1: Lat core
Circuit 2: Rot lunge & Cardio
Duration: 27 min; Equip: Lt Tbg & Md DB
W/U: Core activation
Circuit 1: Cardio & Biceps
Circuit 2: Side Step & Chops
Circuit 3: Pullovers, Bridge, Plank
Mobility: Shoulders
Duration: 26 min; Equip:Md & Lt Db’s
W/U: Shoulder & spine mobility, pop squats, Mt. climbers P/U
Circuit 1: Arnolds, Deadlift rows, Lateral/front raises
Circuit 2: Side Plank lat raise, Tricep Abs
Mobility: Shoulders
Duration: 27 min; Equip: Md Db’s
W/U: Knee Hug to lunge, March
Circuit: Sngl Leg Jump, BO Row, Squat & Press, Reach & Crunch, Triceps
Mobility: Kneeling Quad
Duration: 22 min Equip: Lt & Md DBs
W/U: Shoulders circle lunge, squat
Circuit 1: Squat bi curl, rev lunge press
Circuit 2: P/U ren row, bear crawl, flutter kicks
Mobility: Mini yoga sequence
Duration: 21 min Equip: Lt DB's & Lt Tbg
W/U: Walkouts, spider lunge, side planks
Circuit: Sumo Squat w/ bi curl, anti rotate rev lunge, ice skaters
Mobility: Adductors, quads, lats
Duration: 27 min; Equip: Lt DB’s & Md Tbg
W/U: Cat/Cow, Plank to Beast, Adductor Rock, Cardio
Circuit 1 : Alt Press & Hinge Pull variations
Circuit 2: Bis/tris, Upright Row, Shrugs
Core & Cardio Finisher
Mobility: Chest & Triceps
Duration: 23 Equip: Lt & Md DB’s
W/U: Shoulders & spine, Squat heel raises, Up & overs
Circuit 1: Wall Sit Bicep curl, Lunge Rows, Triceps
Circuit 2: P/U Mt climbers, Lat pull leg lower
Mobility: Pec, shoulder
Duration: 25 min; Equip: Md DB's & Md Tbg
W/U: Spider lunge, Hinge to pulldown, J Jax, Sprinter start
Circuit: DL Row Curl Press, Plank march, Squat press, Burpee
Mobility: Hips, Tri, Shoulder
Duration: 21 min; Equip: Md DB’s
W/U: Side bend, lunge reach, donkey kick, plank rot
Circuit: bridge march, oblq crunch, lunge, squat step
Mobility: Hips
Duration: 21 min; Equip: Lt & Md DB’s
W/U: shoulder & spinal mobility, shuffles, pop squats
Circuit 1: Lunge bicep curls, BO rows, Squat OH press
Circuit 2: Mt. climbers, lat pulls w/ leg ext
Mobility: Spine twist, lats
Duration: 28 min; Equip Lt & Med DB's
W/U: Quad / lunge, Lateral Lunge, Fwd/bkwd
Circuit 1: Split Squat Curl, SS Press, Post Delt
Circuit 2: Push-up, Core, Bridge
Mobility: Kneeling Quad
Duration: 24 min; Equip: Lt & Md DB's & Lt Tbg
W/U : Squat reach, Lat lunge, walkouts, split reach
Circuit 1 : Tubing fly w/ lunge, lat lunge bi curl, squat rot press
Circuit 2: Quad alt row, Alt CP
Mobility: Lats, hips
Duration: 29 min; Equip: Lt/Md tubing
W/U : clamshell, bird dog, hip mob, jump jack, drop squat
Circuit: Tubing pulldown leg ext, chop, plank reach/knee to elbow
Mobility: lats, hips
Duration: 20 min; Equip: Lt & Md Db"s
W/U : Shoulder & spine mobility, Cardio
Circuit 1: Lunge BO Rows, Squat Oh Press, Biceps
Circuit 2: Side plank lat raise, Tricep abs
Mobility: Chest, lats
Duration: 30 min; Equip: Lt & ‘Hvy’ DB’s
W/U: World’s Greatest, Shuffle
Circuit 1: Boxing moves w/ Lt Db’s
Circuit 2: Wide squat, Deadlift, Carries, Core Variations
Mobility: Pigeon
Duration: 25 min; Equip : Lt and Md DB's
W/U: Split stance reach, Curtsy tap and Balance
Circuit 1: Split squat to press, Split jump, Ice skater, Curtsy lunge w/ lat raise
Circuit 2: BO row alt, Sumo squat w/ Bi curl
Mobility: Childs pose, 90/90, side reach
20 min: Research Review on BFR & Bone Density
25 min: Group Discussion
Duration:25 min ; Equip Lt & MD DB'S
W/U: Lunge reach, slider side lunge, lat bend, fast feet
Circuit 1: Side lunge to fwd lunge, Chop
Circuit 2: Side plank, glute bridge, chest fly alt
Mobility: Glute stretch, chest stretch, side bend
Duration: 29 min Equip: Lt DB’s & Med Tubing
W/U: Cat/Cow, Thoracic Ext
Core: Plank, Bridge, Dying Bug
Circuit 1: Half Range Curls, Alt Sh Press, Superman Tris
Circuit 2: Squat & Row w/ isometric hold, Alt Chest Press
Mobility: Chest, Post Delt
Duration: 20 min Equip : Lt & Md DB's
W/U Shoulder circles, shuffles
Circuit 1: BO Rows, Biceps, Triceps
Circuit 2: Shoulder taps, Flys with leg ext, Flight
Mobility: Chest, lats
Duration: 30 min; Equip Lt & MD DB'S
W/U: Hinge, Joint mob, Cardio
Circuit: SLDL, SL Squat, Lunge Row, P/U Side Plank, Tri Abs, Rear Delts
Mobility: Glute stretch, shoulder stretch
Duration: 25 min; Equip: Md/Hvy tubing
W/U: Lunge w/reach, squat w/ rot, walkouts, bear plank w/ tap
Circuit: Lunge row, Chest Press, P/up fly, Plank lat tap, Shuffle squat
Mobility: Hip/Quad, Oblique, Tricep
Duration 25 min; Equip: Md & Lt DB's
W/U: Bootstrap squat, B/o pulldowns/ext, Quad stretch
Circuit 1: B/o rev fly, Alt press, Rack squat
Circuit 2: Renegade row, SL hinge
Mobility: hips, shoulders
Duration: 30 min; Equip: Md DB's
W/U: Knee Hug, Quad Stretch, Downward Dog, Quick Feet
Circuit: Clean/Squat/Press/Lunge, Mtn Climber, Lat Pull, Core
Mobility: Hamstring/Hip/Low Back
Duration 26 min; Equip: Md & Lt DB’s
W/U: Lunge reach, hip mobility
Circuit 1: Power Lunge, Side Lunge Cardio, Front Lunge w/ Bi curl, Side lunge sh. press
Circuit 2: Chest Fly, Plank march
Mobility: Hips, lats
Duration 25 min; Equip: Md DB, Md Tubing
W/U: Cat/cow, Dead bug, Side lying rot, Spider lunge
Circuit: Tubing chop, Split squat, Side plank w/fly, Bridge, Pullovers
Mobility: Hips, Hamstrings, Obliques
Duration: 29 min; Equip: Lt & H Tubing
W/U: Side Lunge w/ Rot, Skaters, T’s, Lats, OH Squat, Jax
Circuit 1: Curl & Press, T’s, Low Press
Circuit 2: Skiers, Lat Pull, Chops
Mobility: Chest, Triceps
Duration 25; Equip: Md & Lt DB's
W/U; Mobility, Cardio
Circuit 1; Bicep curls, Triceps, OH press
Circuit 2: Mt climbers PU, Flys, S arm row
Mobility : Lats
Duration: 30m; Equip: H. Tubing
W/U: World’s Greatest, Hip Slides, Jax,
Circuit: Jumps, Goblet Squat w/ curl, SLDL & Row, Hip Pull Throughs, Tubing Core
Mobility: Pigeon
Duration 27 min; Equip: Md DB’s, Md Tubing
W/U: Split reach, Lat slide, March, Skip, Vert jump, Fwd/back
Circuit 1: Squat row, Lat lunge w/ curl, Rev lunge to press
Circuit 2: Tubing hold, Chest press, Pushups
Mobility: Child pose, Hips, Shoulders
Duration 28 min; Equip: Md DB’s
W/U: Side bend, bear plank, mtn climber, balance, diag reach, lat shuffle
Circuit: Skater, Curtsy lunge, Lat Squat, Side Plank w hip ext, Kneel DB Press to halo, Squat w/ plank rot
Mobility: Hips, Lats
Duration: 28 min equip: Lt & Md DB
W/U: Shoulder CARs, Downward Dog + Plank Reach, Slow Burpees
Circuit 1: Biceps & Triceps
Circuit 2: Push Press, BO Row, Wall or Knee Push-ups, Core
Mobility: Pecs & Shoulders
Duration 24 min; Equip: Md & Lt DB’s
W/U: Joint mob, cardio, balance
Circuit 1: BO rows, Bi’s, Tri’s
Circuit 2: Sh. taps, Flys with leg ext
Mobility: Shoulder CARS
Duration: 30 min; Equip: Md DB
W/U: Cat/Cow, Adductor Rock, Cardio
Circuit: Superstar, Lunges, BO Row, Chest Press w/ Bridge, Tricep & Crunch
Mobility: Quad Stretch
Duration: 25 min; Equip: Lt DB's + Lt tubing
W/U: Cardio squat, side lunge, plank reach, march
Circuit 1: Squat OH press, Split squat/lat. l raise, Lat. lunge w/ curl
Circuit 2: Glute bridge w chest fly, hollow body, plank rot.
Mobility: Adductor hips, lateral body
Duration: 30 min; Equip: Lt DB’s & Md Tubing
W/U: Side Bend, Curtsy Reach, Skaters, Squat & Press
Circuit 1: Kneeling Sh. Press, Dyn Rotation, Arms
Circuit 2: Tubing Rows, Chest Press, Lateral Press, Arms
Mobility: Thoracic & Sh Ext, Chest Stretch
Duration: 28 min; Equip: Lt & Md DB’s + Md Tubing
W/U: cardio squat, side lunge, plank reach, marching
Circuit 1: Squat press, Sngl leg hinge/ side lunge, pushup w/ reach
Circuit 2: Glute bridge, plank to elbow reach, rolling
Mobility: Hips, lats
Duration: 23 min; Equip: Lt & Md DB’s
W/U: Shoulder and spine mobility, Cardio 10-4
Circuit 1: Bicep oh press, Rear delt raises, Bent elbow lateral raises
Circuit 2: Single arm row on all 4's, tricep abs, flight
Mobility: Lat and tricep stretch, pec stretch
Duration 25min; Equip Lt & Md DBs
W/U: Joint mobility, Sgl leg hops, squat jumps
Circuit 1: Lateral lunge row, bicep curl, sumo halo
Circuit 2: Plank, side plank, weighted leg lowers
Mobility: Hip stretches, front and back
Duration: 22 min; Equip: Lt & Md DBs
W/U: Joint mobility, squat heel raises, jumping jacks, lateral hops
Circuit 1: Reverse lunge row, Squat oh press, Rotational presses
Circuit 2: All 4's s arm row, Weighted bridges
Mobility: Hip CARS
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: 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: 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
![[How-To] Measure For Bands](https://i.ytimg.com/vi/TpzwacYqw8E/hqdefault.jpg)
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: 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
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
![[How-To] Use Your Bands](https://i.ytimg.com/vi/FecX2nbZjZE/hqdefault.jpg)
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: 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: 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: 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
