23min/ Lt & Md DB's
DL Rows, Lunge & P, Biceps, Kickbacks, Lat abs
23m w/ Lt & Md DB'S
Lunge Rows, Squats, R. Delt, Side plank, Tricep abs
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: 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: 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: 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: 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: 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
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: 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: 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 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: 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: 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: 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: 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: 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: 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: 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: 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
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: 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: 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: 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
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: 5 min
Focus: Full Body
Equipment: Dumbbells
Coach: Seli
Duration: 12 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: Tubing
Coach: Seli
Duration: 12 min
Focus: Full Body
Equipment: Dumbbells
Coach: Seli
Duration: 5 min
Focus: Full Body
Equipment: Tubing
Coach: Nicole