WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CRISS CROSS DROP SQUATS
2.) SHUFFLE PUNCH (R)
3.) SHUFFLE PUNCH (L)
4.) HANDS UP HIGH KNEES
5.) PLANK ALT HIP TOUCHES
6.) X2 PUSH UPS TO 8X MC
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) F2B KNEE DRIVES
2.) HIGH LOW CROSS PUNCHES
3.) 3 STEP UP SHUFFLE BACK
4.) STS WIDE KNEE JACKS
5.) TBLTOP HOLDS
6.) GLUTE BRIDGES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) F2B KNEE DRIVES
2.) HIGH LOW CROSS PUNCHES
3.) 3 STEP UP SHUFFLE BACK
4.) STS WIDE KNEE JACKS
5.) TBLTOP HOLDS
6.) GLUTE BRIDGES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) A JACKS TO JACKS
2.) DBL SQUAT DBL LUNGE
3.) HIGH/LOW SPEED BAGS
4.) R/L HIGH/LOW PUNCHES
5.) MOUNTAIN CLIMBERS
6.) SWIMMERS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) UNDER THE BRIDGE STS SQUATS
2.) STS SUNSHINE LATERAL LUNGE
3.) R TOUCHDOWN L KICK
4.) L TOUCHDOWN R KICK
5.) INCHWORM JACKS
6.) STS SIT UP ROTATIONS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) 2 HOP PUDDLE JUMPERS TO SPRINTS
2.) NARROW/WIDE SQUAT
3.) DROP STEP BACK FWD KICK (R)
4.) DROP STEP BACK FWD KICK (L)
5.) BICYCLES
6.) SUPINE ALT KNEE PUSH/PULSES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SHUFFLES TO JACKS
2.) ALT HIGH/LOW PUNCHES
3.) FWD/BKW A-JACKS
4.) SQUAT TAP JACKS
5.) HAMMER THROW SIT-UPS
6.) SWIMMERS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SHUFFLES TO SPRINTS
2.) 5 STEP HEISMAN
3.) DBL PULSE KNEE DRIVE (R)
4.) DBL PULSE KNEE DRIVE (L)
5.) UP/DOWNS
6.) 2 PUSH UPS-2 SHOULDER TAPS

COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) BUTT KICKS
2.) 3 HOP SQUAT
3.) DBL KNEE DRIVE
4.) SKIIERS
5.) SQUAT PADDLERS
6.) PRONE BOAT HOLDS

COOL DOWN

WARM UP

CIRCUIT 1: (3 ROUNDS)
1.) SKATERS
2.) HEISMANS
3.) R SINGLE LEG STEP BACK SQUAT
4.) L SINGLE LEG STEP BACK SQUAT
5.) PUSH UP TO CHILDS' POSE
6.) PLANK JACKS

COOL DOWN

WARM UP

CIRCUIT 1: (3 ROUNDS)
1.) JOGS TO JACKS
2.) BASKETBALL LEG UNDER JUMPS
3.) R SINGLE LEG ROCKET SHIPS
4.) L SINGLE LEG ROCKET SHIPS
5.) PLANK UP DOWNS
6.) PENGUINS

COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) BENT OVER ROW
2.) X2 SUMO X2 NARROW
3.) STS OVERHEAD PRESSES

CIRCUIT 2: (2 ROUNDS)
1.) REVERSE FLY
2.) LATERAL LUNGE TO UPRIGHT ROW
3.) PLANK ALT SHOULDER TAPS
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) HEAVY CARRY HEEL LIFT
2.) SIDE BENDERS (20"EACH)
3.) V-SIT X2 TWIST TO PRESS

CIRCUIT 2: (2 ROUNDS)
1.) CONTROLLED TRIANGLE (R)
2.) CONTROLLED TRIANGLE (L)
3.) BRIDGE + PULLOVER TO PRESS
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) SINGLE LEG RDL R
2.) SINGLE LEG RDL L
3.) BICYCLE CRUNCH

CIRCUIT 2: (2 ROUNDS)
1.) SQUAT TO CURL
2.) STEP BACK LUNGE TO LIFT
3.) CROSS TO NARROW BICEP CURL
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) SUMO SQUAT
2.) TABLE TOP FIRE HYDRANTS
3.) ALT FWD LUNGES

CIRCUIT 2: (2 ROUNDS)
1.) ALT SL WEIGHTED GLUTE BRIDGE
2.) SIDE LYING LEG LIFT (R)
3.) SIDE LYING LEG LIFT (L)
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) NARROW ROW
2.) PUSH UP TO A ROW
3.) PENGUINS

CIRCUIT 2: (2 ROUNDS)
1.) OVERHEAD TRICEP EXTENTION
2.) 3 DIRECTIONAL BICEP CURL
3.) INGLE LEG FROG PUSHERS
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLS

CIRCUIT 2: (2 ROUNDS)
1.) GOOD MORNING TO ROW
2.) ALT SQUAT TO UPRIGHT ROW
3.) CURL TO ROUNDERS

COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLS

CIRCUIT 2: (2 ROUNDS)
1.) UPRIGHT ROW
2.) CHEST PRESS TO LEG LOWER
3.) SIDE LYING WEIGHTED LEG LIFTS
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) LATERAL LUNGE
2.) ALT TRICEP KICKBACK
3.) ALT ONE ARM PICK UP

CIRCUIT 2: (2 ROUNDS)
1.) GOBLET + ALT REV. LUNGE
2.) 1DB BICEP TO PRESS
3.) SUMO DEADLIFT
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS
1.) ISOMETRIC BICEP HOLD SQUAT
2.) 1DB GOOD MORNINGS
3.) STATIC PLANKS

CIRCUIT 2: (2 ROUNDS)
1.) DEADLIFTS
2.) 1DB ROW
3.) WALL SIT
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) PUSH UP TO ROW (OPT UP/DOWN)
2.) OVERHEAD TRICEP
3.) PRONE CHEST FLYS

CIRCUIT 2: (2 ROUNDS)
1.) BICEP CURL TO THUMBS UP LAT. RAISES
2.) ALT CURTSY LUNGE
3.) PLANK SHOULDER TAPS
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) SUMO SQUAT
2.) ALT FRONT RAISE
3.) SUPINE TRICEP EXTENTION

CIRCUIT 2: (2 ROUNDS)
1.) ALT DB PICK UP
2.) R/L HALOS
3.) SIT UP SLAMS
COOL DOWN

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
Warm Up
POS 3 (...

Equipment: Spin bike you feel safe on, as well as comfortable supportive clothes. It's fun to try new modalities when it comes to getting your sweat on, and a spin workout might be just what you need. Remember, the timer and I are just guides, so take a break whenever you need it!
Warm Up:
POS 1...