27min w/ Lt DB'S
Planks, Flies, Pullover w/ crunch, Curl press
28 min: Lt DB's - Cardio, Curls, BO Rows, Rot & press, Curl Ups, Mtn Climbers
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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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 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: 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: 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: 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: 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: 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: 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: 20 min (+ Opt Mobility)
Equip: DB's
Circuit: Bicep overhead press; Bent over rows; Push ups; Triceps; Core
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
Duration: 13 min Equip: Tubing
Circuit: Row, Lats, T’s
Duration: 13 min Equip: Tubing
Circuit: Biceps & Shoulders, Pull & Push, Rotation
Duration: 6 min
Focus: Upper Body
Equipment: Tubing
Coach: Seli
Duration: 6 min
Focus: Upper Body
Equipment: Dumbbells
Coach: Seli
Duration: 10 min
Focus: Arms & Shoulders
Equipment: Dumbbells
Coach: Seli
Duration: 12 min
Focus: Arms, Chest, Back
Equipment: Dumbbells
Coach: Seli
Duration: 6 min
Focus: Arms
Equipment: Tubing
Coach: Seli