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: 5 min Equip: DB’s

Biceps & Triceps - 3 sets

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: 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