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

Boxing and Footwork

Circuit: Pull, Push, Rotate

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: 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: 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: 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: 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

Duration: 13 min Equip: Tubing

Circuit: Biceps & Shoulders, Pull & Push, Rotation

Duration: 8 min

Focus: Glutes

Equipment: Bodyweight

Coach: Seli

Duration: 7 min

Focus: Core

Equipment: Bodyweight

Coach: Nicole

5 min: Suitcase Crunch, Side Plank, Supermans

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: 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 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

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

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

Duration: 5 min

Focus: Full Body

Equipment: Tubing

Coach: Nicole

Duration: 25 min

Focus: Full Body

Equipment: Tubing

Coach: Seli

Duration: 6 min

Focus: Arms

Equipment: Tubing

Coach: Seli

Duration: 25 min

Focus: Full Body

Equipment: Tubing

Coach: Seli