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: 22 min, Equip: Medium DB;s
Circuit: Upper Body Press; Lunges;
Cardio Finisher!
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: 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
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: 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: Light Tubing & Heavy DB
W/U: Shoulder mobility and strength
Circuit: Narrow Squat, Swings, Kneeling Chops
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: 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: 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: 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
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: 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: 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: 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