Duration: 25 min Equip: Light Tubing & Heavy DB
W/U: Shoulder mobility and strength
Circuit: Narrow Squat, Swings, Kneeling Chops
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
Instruction for properly executing a BFR V02 Max cardio workout
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: 13 min Equip: Tubing
Circuit: Biceps & Shoulders, Pull & Push, Rotation
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: 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
7 min
Bridge, Sgl Leg DL, Pull Throughs
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: 6 min
Focus: Upper Body
Equipment: Tubing
Coach: Seli
5 min: Suitcase Crunch, Side Plank, Supermans
Duration: 5 min
Focus: Full Body
Equipment: Dumbbells
Coach: Seli
Duration: 8 min
Focus: Core
Equipment: Bodyweight
Coach: Seli
Duration: 5 min
Focus: Gluts
Equipment: Tubing
Coach: Seli
Duration: 6 min
Focus: Upper 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: 10 min
Focus: Thoracic spine and shoulders
Equipment: Foam Roller
Coach: Seli
Duration: 10 min
Focus: Feet, calves & hamstrings
Equipment: Foam Roller
Coach: Seli
Duration: 12 min
Focus: Arms, Chest, Back
Equipment: Dumbbells
Coach: Seli
Duration: 12 min
Focus: Full Body
Equipment: Dumbbells
Coach: Seli
Duration: 10 min
Focus: Quads & Hamstrings
Equipment: Dumbbells
Coach: Seli
Duration: 10 min
Focus: Arms & Shoulders
Equipment: Dumbbells
Coach: Seli
Duration: 8 min
Focus: Legs
Equipment: Dumbbells
Coach: Nicole
Duration: 5 min
Focus: Full Body
Equipment: Tubing
Coach: Nicole
Duration: 6 min
Focus: Arms
Equipment: Tubing
Coach: Seli
Duration: 8 min
Focus: Glutes
Equipment: Bodyweight
Coach: Seli
Duration: 7 min
Focus: Core
Equipment: Bodyweight
Coach: Nicole