WARM UP
(1/4) JACKS
(2/4) RUNNERS
(3/4) SQUATS / OH REACH
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) PISTONS
(2/4) CLOSE GRIP PRESS
(3/4) FLYS
(4/4) CHEST PRESS
COOL DOWN
(1/4) STEP TAPS
(2/4) CHEST & BACK
(3/4) HAMSTRING
(4/4) SHOULDER & NECK

WARM UP
(1/4) RUNNERS
(2/4) DIAGONAL REACHES
(3/4) ROTATIONS
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) RDL
(2/4) BENT OVER ROW
(3/4) BRIDGE DB PULL OVER
(4/4) BACK EXTENSION
COOL DOWN
(1/4) STEP TAPS
(2/4) CHEST & BACK
(3/4) SEATED FIGURE 4
(4/4) HAMSTRING STRETCH

WARM UP
(1/4) RUNNERS
(2/4) BUTT KICKERS
(3/4) WIDE STEP OPENERS
(4/4) ROTATIONS
CIRCUIT 1 (2 ROUNDS)
(1/4) NARROW SQUAT
(2/4) SL DEADLIFT / ROW
SL DEADLIFT / ROW
(4/4) SLOW ALT KNEE DRIVE
COOL DOWN
(1/4) STEP TAPS
(2/4) HIP FLEXOR
(3/4) LAT STRETCH
(4/4) HAMSTRING

WARM UP
(1/4) RUNNERS
(2/4) DIAGONAL REACHES
(3/4) ROTATIONS
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) GOBLET SQUAT
(2/4) OVERHEAD PRESS
(3/4) SUITCASE MARCH
(4/4) STATIC LUNGES
COOL DOWN
(1/4) STEP TAPS
(2/4) HIP FLEXORS
(3/4) HAMSTRINGS
(4/4) CALF STRETCH

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) SQUATS
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) SUITCASE SQUATS
(2/4) REVERSE LUNGE (R/L)
(3/4) CALF RAISES
(4/4) WIDE SQUAT / KNEE LIFT
COOL DOWN
(1/4) STEP TAPS
(2/4) HIP FLEXOR
(3/4) CALF (R/L)
(4/4) HAMSTRINGS

WARM UP
(1/4) SHOULDER ROLLS
(2/4) JOGGERS
(3/4) SIDE TO SIDE REACHES
(4/4) BUTT KICKS
CIRCUIT 1 (2 ROUNDS)
(1/4) OVERHEAD PRESS
(2/4) DUMBBELL ROW
(3/4) DUMBBELL PULL OVER
(4/4) DUMBBELL FLY
COOL DOWN
(1/4) STEP TAPS
(2/4) CHEST & BACK OPENER
(3/4) BICEP OPENER
(4/4) GROIN & SHOULDER

WARM UP
(1/4) JACKS
(2/4) RUNNERS
(3/4) OVERHEAD REACHES
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) LATERAL WALKING SQUAT
(2/4) ALT KICKSTAND RDL
(3/4) STANDING HIP ABDUCTION
(4/4) GLUTE BRIDGE
COOL DOWN
(1/4) SIDE TO SIDE
(2/4) HIP FLEXOR
(3/4) FIGURE 4
(4/4) GROIN TO SHOULDER

Grab your weights and get ready to carry, pinch and grip!
These exercises challenge your grip while also building strength through your arms, shoulders, and trunk, wrists and fingers.
Stronger hands can make everything from carrying groceries to picking up a suitcase feel a little more manageab...

Grab your weights and get ready to carry, pinch and grip!
These exercises challenge your grip while also building strength through your arms, shoulders, and trunk, wrists and fingers.
Stronger hands can make everything from carrying groceries to picking up a suitcase feel a little more manageab...

Grab your weights and get ready to carry, pinch and grip!
These exercises challenge your grip while also building strength through your arms, shoulders, and trunk, wrists and fingers.
Stronger hands can make everything from carrying groceries to picking up a suitcase feel a little more manageab...

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) OVERHEAD REACH
(4/4) BUTT KICKS
CIRCUIT 1 (2 ROUNDS)
(1/8) SUITCASE SQUAT
(2/8) ROWS
(3/8) DEAD BUGS
(4/8) DEAD LIFTS
(5/8) OVERHEAD PRESS
(6/8) BICEP CURLS
(7/8) TRICEP OH EXT
(8/8) CORE PRESS TO LEG LIFT
COOL DOWN
(1/4) NECK STRETCH
(2/4) STEP TAPS
(3/4...

WARM UP
(1/4) SHOULDER ROLLS
(2/4) STANDING CAT COW
(3/4) ARM SWEEPERS
(4/4) SCAPULAR SQUEEZE
CIRCUIT 1 (2 ROUNDS)
(1/8) REVERSE FLY
(2/8) BANDED ROW
(3/8) BAND PULL APART
(4/8) "Y" RAISE
(5/8) "I"
(6/8) BENT OVER FLY PULSE
(7/8) WALL SLIDES
(8/8) PISTON ROWS
COOL DOWN
(1/4) CHILDS' POSE
(2/4...

WARM UP
(1/4) BREATHING
(2/4) PELVIC TILTS
(3/4) STANDING REACHES
(4/4) HANDS UP MARCHES
CIRCUIT 1 (2 ROUNDS)
(1/8) DEAD BUGS
(2/8) BIRD DOG
(3/8) GROIN OPENER
(4/8) STANDING KNEE DRIVE
(5/8) BEAR HOLD
(6/8) HEEL TAPS
(7/8) SUITCASE CARRY MARCH
(8/8) STANDING WOOD CHOP
COOL DOWN
(1/4) CHILDS' P...

WARM UP
(1/4) MARCHES
(2/4) HEEL DIGS
(3/4) AIR SQUATS
(4/4) SIDE TAPS
CIRCUIT 1 (2 ROUNDS)
(1/8) SQUATS
(2/8) ALT REVERSE LUNGES
(3/8) CALF RAISES
(4/8) STEP TOUCH W/ REACH
(5/8) SIT TO STAND
(6/8) LATERAL SQUATS
(7/8) GLUTE KICKBACKS
(8/8) MARCH & CARRY
COOL DOWN
(1/4) QUAD STRETCH (R)
(2/4) Q...

WARM UP
(1/4) SHOULDER ROLLS
(2/4) ARM CIRCLES
(3/4) BOOK OPENERS
(4/4) REACH & PULL
CIRCUIT 1 (2 ROUNDS) (15" TRANSITION TO ROUND 1)
(1/8) BAND PULL APART
(2/8) BENT OVER ROW
(3/8) WALL ANGELS
(4/8) FARMER CARRY MARCH
(5/8) OVERHEAD PRESS
(6/8) SCAPULAR SQUEEZE
(7/8) FRONT RAISE
(8/8) CROSS BOD...

WARM UP
(1/5) CHEST OPENER & SHOULDER ROLLS
(2/5) NECK SIDE TO SIDE
(3/5) QL SIDE TO SIDE
(4/5) TORSO TWIST
(5/5) WRIST ROLLS
CIRCUIT 1 (3 ROUNDS)
(1/4) CURL TO PRESS
(2/4) WEIGHTED HALOS
(3/4) CHICKEN WINGS
(4/4) POT STIRS
COOL DOWN
(1/4) NECK SIDE TO SIDE
(2/4) CHEST & BACK OPENER
(3/4) TRIC...

WARM UP
(1/5) CHEST OPENERS & SHOULDER ROLLS
(2/5) NECK SIDE TO SIDE
(3/5) SIDE TO SIDE
(4/5) REACH & TORSO TWIST
(5/5) ANKLE PUMPS
CIRCUIT 1 (3 ROUNDS)
(1/4) ARNOLD PRESS
(2/4) SERVERS
(3/4) WEIGHTED CHOPPERS
(4/4) LATERAL RISE SUNNIES
COOL DOWN
(1/4) NECK STRETCH
(2/4) CHEST & BACK OPENERS
(...

WARM UP
(1/5) SHOULDER ROLLS & CHEST OPENERS
(2/5) NECK SIDE TO SIDE
(3/5) QL SIDE TO SIDE
(4/5) TORSO TWIST
(5/5) ANKLE PUMPS
CIRCUIT 1 (3 ROUNDS)
(1/4) FRONT TO LATERAL RAISE
(2/4) CHEST OPENER
(3/4) TRICEP EXTENSION
(4/4) ALT DIRECTION BICEP CURL
COOL DOWN
(1/4) NECK SIDE TO SIDE
(2/4) CHEST...

WARM UP
(1/5) CHEST OPENERS + SHOULDER ROLLS
(2/5) NECK SIDE TO SIDE
(3/5) QL SIDE TO SIDE
(4/5) TORSO TWIST
(5/5) HAMSTRING HINGE
CIRCUIT 1 (3 ROUNDS)
(1/4) FRONT RAISE + CHEST OPENER
(2/4) SHOULDER PRESS
(3/4) BICEP NARROW/WIDE
(4/4) TRICEP LIFT OFF
COOL DOWN
(1/4) NECK SIDE TO SIDE
(2/4) CH...

WARM UP (2:00)
CIRCUIT 1 (2 ROUNDS):
(1/4) PUSH JACKS
(2/4) ALT STEP BACK
(3/4) ALT KNEE TO ELBOW ROTATION
(4/4) THROW DOWN PUNCHES
CIRCUIT 2 (2 ROUNDS)
(1/4) BICEP CURLS
(2/4) ALT PRESSES
(3/4) SUITCASE SQUAT
(4/4) BENT OVER ROW
COOL DOWN (2:00)

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) DB WOOD CHOP
2.) DB FLUTTER KICKS
3.) WEIGHTED KNEE TO ELBOW
4.) PLANK + HIP TAPS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO LUNGES
2.) L's
3.) LATERAL LUNGES
4.) BICEP CURL TO ROWS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DB BACK SQUAT
2.) ALT CURTSY LUNGE
3.) ALT SNATCHES
4.) BRIDGE TO CHEST PRESS
COOL DOWN

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) SUITCASE SQUAT
2.) SPLIT LEGGED LUNGE/LEG LIFT (R)
3.) SPLIT LEGGED LUNGE/LEG LIFT (L)
4.) STIFF LEGGED DEADLIFT
COOL DOWN: