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: 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: 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: 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: 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: 20 min Equip: DB’s

Mobility, cardio, strength and core

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: 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: 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: 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: 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

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: 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: 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: 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: 30 min Equip: DB’s

W/U: World’s Greatest Stretch

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

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: 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 - Fast Feet, Full Body Move

Deadlists, DDog Mtn Climber, Superman Lats

Duration: 25 Min

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

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

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: Dumbbells

Coach: Seli

Duration: 12 min

Focus: Arms, Chest, Back

Equipment: Dumbbells

Coach: Seli

Duration: 12 min

Focus: Full Body

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: 8 min

Focus: Legs

Equipment: Dumbbells

Coach: Nicole

Duration: 7 min

Focus: Core

Equipment: Dumbbells

Coach: Nicole

Duration: 20 min

Focus: Full Body

Equipment: Dumbbells

Coach: Seli