1.) NECK STS + ROLLS
2.) SIDE TO SIDE STRETCH
3.) CHEST/BACK OPENER
4.) GROIN STRETCH
5.) R HAMSTRING
6.) L HAMSTRING
7.) HANDS UP + TORSO TWISTS
8.) WRIST ROLLS

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) LATS
2.) HIP HINGES
3.) DOWN DOGS
4.) SUPINE ROTATIONS
COOL DOWN:

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) WEIGHTED SQUATS
2.) SUMO DEADLIFTS
3.) WEIGHTED REVERSE LUNGES
4.) GLUTE BRIDGES
COOL DOWN: (15" TRANSITION)

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) JACKS
2.) STS SHOTS
3.) UP DOWNS
4.) SPRINTERS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) ALT PRESSES
2.) ALT CURLS
3.) ROWS
4.) TRICEP EXTENSION
COOL DOWN:

1.) SEATED/STANDING NECK/ SHOULDER ROLL
2.) ARM SWEEPER + CHEST OPENER
3.) STANDING SIDE STRETCH
4.) HIP HINGE FOLD
5.) STANDING QUAD STRETCH (+ CHAIR)
6.) STANDING QUAD STRETCH (+ CHAIR)
7.) CALF STRETCH R
8.) CALF STRETCH L
9.) SEATED FIGURE FOUR R
10.) SEATED FIGURE FOUR L

THE WORKOUT:
1.) PLANK SHOULDER TAPS
2.) SLOW V-SIT KNEE TUCKS
3.) SUPINE SCISSOR SWITCHES
4.) SL CRUNCH PULSE (R)
5.) SL CRUNCH PULSE (L)
6.) SWIMMERS
7.) BICYCLES
8.) MOUNTAIN CLIMBER TWIST
9.) PRONE ALT HEEL REACHES
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Floor Core is a focused 10-minute session designed to strengthen and stabili...

THE WORKOUT:
1.) WEIGHTED CRUNCH + PRESS
2.) WEIGHTED SIDE PLANK PULL UPS (R)
3.) WEIGHTED SIDE PLANK PULL UPS (L)
4.) WEIGHTED BRIDGES
5.) PLANK WEIGHTED PULLS
6.) HAMMER THROW DOWNS
7.) V-SIT R/L RETURNS
8.) PLANK AROUND THE WORLD
9.) PLANK AROUND THE WORLD
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Floor Core is a focused 10-minute s...

THE WORKOUT:
1.) PLANK TO PIKE WALK OUTS
2.) SUPERMAN LIFTS WITH PAUSE
3.) ALT REACH CRUNCHES
4.) HEEL TAPS
5.) HOLLOW BODY HOLD
6.) SIDE PLANK REACH THROUGHS (R)
7.) SIDE PLANK REACH THROUGHS (L)
8.) REVERSE CRUNCH TO EXTENSION
9.) SHOULDER TAP TO KNEE DRIVE
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Floor Core is a focused 10-minute s...

THE WORKOUT:
1.)WEIGHTED RUSSIAN TWISTS
2.) WEIGHTED CHEST PRESS + KNEES
3.) SIDE PLANK DIPS (WITH WEIGHT) R
4.) SIDE PLANK DIPS (WITH WEIGHT) L
5.) ALT LEG LOWERS
6.) SEATED OH PRESS + TWIST
7.) CAPSIZERS
8.) FIGURE 4 CRUNCHES (R)
9.) FIGURE 4 CRUNCHES (L)
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Floor Core is a focused 10-minute ses...

THE WORKOUT:
1.) ALT SLOW MOUNTAIN CLIMBERS
2.) BIRD DOG TO ELBOW CRUNCH (R)
3.) BIRD DOG TO ELBOW CRUNCH (L)
4.) SL HIP LIFTS (R)
5.) SL HIP LIFTS (L)
6.) REVERSE PLANK LIFTS
7.) SLOW CROSS-BODY TOE TOUCHES
8.) FLUTTER KICKS
9.) FOREARM PLANK SHOULDER TAPS
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Floor Core is a focused 10-minute ses...

1.) JOG TO TWIST PUNCH
2.) STANDING KICK TO OPPOSITE HAND
3.) STANDING CLIMB CRUNCH (ALT R/L)
4.) SQUAT + SIDE CRUNCH COMBO
5.) X4 POWER KNEE RIGHT
6.) ALT PUNCH + SPEED BAGS
7.) TWIST + REACH UP HIGH
8.) ALT SIDE STEP + REACH DOWN
9.) SLOW STANDING ROLL-DOWNS

1.) DB FRONT RAISE + TWIST
2.) DB OH SIDE BENDS (R/L)
3.) WEIGHTED STANDING CRUNCH
4.) WEIGHTED LATERAL REACH TO KNEE DRIVE (R)
5.) WEIGHTED LATERAL REACH TO KNEE DRIVE (R)
6.) DB ALT PUNCH + ROTATION
7.) DB SIDE SWING + CATCH
8.) WEIGHTED STEP BACK WITH CORE TWIST
9.) WEIGHTED FIGURE-8's

1.) CROSS BODY REACH WITH KNEE DRIVE
2.) SIDE CRUNCH PULSES (R)
3.) SIDE CRUNCH PULSES (L)
4.) STANDING OBLIQUE TWISTS
5.) X4 POWER KNEES R/L
6.) STANDING LEG EXT CRUNCH
7.) HIGH KNEES TO SLOW TWIST
8.) SQUAT + DIAGONAL REACH
9.) STANDING PIKE TOUCH

1 WEIGHTED CHOP TO KNEE LIFT (R)
2 WEIGHTED CHOP TO KNEE LIFT (L)
3 DB CURL TO FRONT PRESS
4 DB SIDE BEND WITH KNEE LIFT (R)
5 DB SIDE BEND WITH KNEE LIFT (L)
6 WEIGHTED SKATERS
7 DB OH LIFTS + ROTATIONS
8 WEIGHTED PUNCH COMBO (R/L)
9 DBL WEIGHTED KNEE PULL-INS (ALT)

1 FRONT/SIDE STANDING SIDE CRUNCH (R)
2 FRONT/SIDE STANDING SIDE CRUNCH (L)
3 STANDING CROSS-BODY KNEE TO ELBOW
4 HIGH KNEES TO TWIST
5 SQUAT OBLIQUE CRUNCH
6 SIDE STEP + OH REACH
7 STANDING TOE TOUCH REACH (ALT R/L)
8 REVERSE LUNGE TO TWIST
9 STANDING FORWARD FOLD PULSES

The Workout:
(1.) DB CROSS CHOP (R)
(2.) DB CROSS CHOP (L)
(3.) DB FRONT RAISE TO TWIST
(4.) ALT WEIGHTED KNEE DRIVERS
(5.) DB HALO
(6.) SIDE LEAN CRUNCH WITH WEIGHT (R)
(7.) SIDE LEAN CRUNCH WITH WEIGHT (L)
(8.) DB FIGURE 8 PASS AROUND LEGS
(9.) DB CURL + KNEE LIFT COMBO

THE WORKOUT:
1.) X2 KNEE PULSE
2.) JOGGERS TO MOUNTAIN CLIMBERS
3.) FOOTBALL FLOOR TOUCHERS
4.) HIGH KNEES TO HIGH KICKS (X4)
5.) ALT X4 R/L KNEE TO ELBOW
6.) PULL JACKS
7.) R/L SINGLE LEG DL
8.) HIGH LOW PUNCHES
9.) STS JOKERS
Standing Core is a dynamic 10-minute workout that builds strength, ba...

THE WORKOUT:
1.) DOUBLE CROSS BODY CRUNCH
2.) X4 TRICEP OH TO SQUAT
3.) WEIGHTED OH TO ALT LEG LIFTS
4.) DB CORE TWISTS
5.) X4 BICEP CURLS TO X4 THROW DOWNS
6.) REVERSE LUNGE TO CORE ROTATION
7.) WOOD CHOPPERS R
8.) WOOD CHOPPERS L
9.) R/L FWD ALT KNEE PULLERS
Standing Core is a dynamic 10-minute...

THE WORKOUT:
1.) DB AB ROTATION
2.) SIDE LOWERS R
3.) SIDE LOWERS L
4.) DB CHEST PRESS TURN R/L
5.) DB AB ROTATION
6.) SIDE LOWERS R
7.) SIDE LOWERS L
8.) DB CHEST PRESS TURN R/L
9.) STANDING MT CLIMBERS
Standing Core is a dynamic 10-minute workout that builds strength, balance, and stability all...

THE WORKOUT:
1.) Bicycles
2.) Knee bent Angles
3.) Supine Knee Lifts
4.) Single Arm Press up (right)
5.) Single Arm Press up (left)
6.) Figure 4 chest lifts (right)
7.) Figure 4 chest lifts (left)
8.) Side v-sit ups R
9.) Side v-sit ups L
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Floor Core is a focused 10-minute session designed to st...

THE WORKOUT:
Song 1: Squats, Front/Wide presses
Song 2: Lateral raise, hammer curls, alternating Lunges
Song 3: Weighted rotations, tricep kickbacks, knee lifts
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Rhythm in Reps is a 10-minute, music-powered workout that blends light weights with simple, easy-to-follow exercises. Each song guides...

THE WORKOUT:
Song 1: Narrow & Wide Rows, Butt Kicks
Song 2: Hip Hinges, Upright Rows
Song 3: Supine Chest Press/Fly, Tricep Extension
Rhythm in Reps is a 10-minute, music-powered workout that blends light weights with simple, easy-to-follow exercises. Each song guides you through 2–4 moves, helpi...

THE WORKOUT:
1.) DB Squat to weighted knee Lift
2.) Weighted Knee Driver R
3.) Weighted Knee Driver L
4.) DB Squat hold to R/L knee cross
5.) DB Front Riase to Front Press
6.) R/L Halos
7.) Side Bend R
8.)Side Bend L
9.) Weighted Throw Downs
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Standing Core is a dynamic 10-minute workout that bui...