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

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) DB SQUAT + CROSS BODY CRUNCH
2.) WEIGHTED SQUAT TO FORWARD LUNGE
3.) PLANK R/L KNEE ROTATIONS

CIRCUIT 2: (2 ROUNDS)
1.) (x4) CURL TO SERVERS
2.) SIDE BEND TO LAT RAISE (L)
3.) SIDE BEND TO LAT RAISE (R)

COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) (x2) DB ROW TO FLY
2.) TRICEP KICKBACK
3.) FRONT CHEST PRESS + BRIDGE

CIRCUIT 2: (2 ROUNDS)
1.) FRONT PRESS TO SQUAT
2.) R/L REVERSE LUNGE TO KNEE LIFT
3.) PLANK ROW TO ROTATION

COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) PUSH UPS
2.) IN & OUT BICEP CURLS
3.)WEIGHTED DEADLIFT

CIRCUIT 2: (2 ROUNDS)
1.) LATERAL RAISE TO FRONT SWING
2.) R/L LATERAL SQUATS
3.) SUPINE WEIGHTED PULLOVERS

COOL DOWN

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) FRONT RAISE TO LATERAL RAISE
2.) MULTI ANGLE HAMMER CURLS
3.) OVER HEAD TRICEP
4.) R/L BENT OVER SWITCH ROWS
5.) THRUSTERS

WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUMO CLEAN & PRESS
2.) ALT R/L BENT OVER ROW
3.) BENT KNEE SIT UP

CIRCUIT 2: (2 ROUNDS)
1.) FROGGER GLUTE RAISES
2.) TICEP KICKBACK
3.) ALT V SIT UP
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) RAINBOWS
2.) ALT SL SIDE TO SIDE SQUAT
3.) RUSSIAN TWISTS

CIRCUIT 2: (2 ROUNDS)
1.) R/L KICKSTAND RDL
2.) PUSHUP TO DB PULL THROUGH
3.) CARRYS
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) X2 PULSE FRONT SQUAT
2.) BULGARIAN SPLIT SQUAT (R)
3.) BULGARIAN SPLIT SQUAT (L)

CIRCUIT 2: (2 ROUNDS)
1.) LATERAL RAISE
2.) X2 PULSE SUMO SQUAT
3.) THUMBS UP FRONT RAISE (+OPT SQUAT)
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUITCASE SQUATS
2.) PRONE X'S
3.) 1DB BICEP CURL

CIRCUIT 2: (2 ROUNDS)
1.) 1 1/2 RDLS
2.) PUSH PRESS
3.) x4 TRICEP EXT TO FLY
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) ALT FRONT RAISE
2.) HALO TO ARM ROTATION
3.) SUPINE TRICEP LOWERS

CIRCUIT 2: (2 ROUNDS)
1.) SUMO SQUAT TO DEADLIFT
2.) ALT WEIGHTED PICK UP
3.) SUPINE WEIGHTED SLAM

COOL DOWN

WARM UP
CIRCUIT 1 (2 ROUNDS)
1.) CURL TO PRESS
2.) WEIGHTED SQUAT (OPT. KNEEL DOWN)
3.) DEADLIFT TO ROW

CIRCUIT 2: (2 ROUNDS)
1.) GOBLET SQUAT
2.) FRONT RAISE CROSSES
3.) CHEST PRESS

COOL DOWN

1. WRIST ROLLS
2. SHOULDER BLADE FWD/BKW DRAW
3. SHOULDER BLADE DRAW + UB
4. FWD/BKW SWIMMERS
5. NECK R/L WIPERS
6. NECK FRONT & BACK
7. NECK ROUNDERS
8. QL SIDE TO SIDE
9. SKATER + QL STRETCH
10. STANDING CAT/COW
11. WRIST FLEX/EXT
12. STEP OUT HUGGERS
13. CHEST & BACK OPENERS
14. ALT STEP TAPS
...

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) 4 HOP OVERS TO X2 PUSHUPS
2.) X2 SQUAT X4 DIAGNOL PRESSES
3.) R/L ROW TO ROTATION (ALT SET)
4.) REVERSE PULSE LUNGE DRIVE
5.) SHOULDER TAPS TO HIGH KNEES

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) Runs
2.) Uppercuts to Knee Lifts
3.) Skaters to Climbers
4.) Lateral Hop Overs
5.) 2 Push ups to Mountain Climbers

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
1.) Jacks
2.) 4 Thrusters to 2 PushUps
3.) Lateral Shuffles to Butt Kicks
4.) Weighted Lunge Pulses
5.) 4 Tricep Extensions to 4 Leg Lifts

EQUIPMENT NEEDED: NO EQUIPMENT
LEVEL: MULTI-LEVEL
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
CIRCUT 1: (2 ROUND)
1.) Single Leg Twists L
2.) Single Leg Twists R
CIRCUT 2: (2 ROUND)
1.) Supported Hamstring Stretch
2.) Look up (tandem or single leg)
CIRCUT 3: (2 ROUND)
1.) Step Back ...

EQUIPMENT NEEDED: Dumbbells + Mat and support/incline if needed.
LEVEL: INTERMEDIATE
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
Circuit 1: (1 Round)
1.) Standing Lift to Abduction (R)
2.) Standing Lift to Abduction (L)
3.) Bent Over 45' Press Out
4.) Alt DB Snatch
5.) Wall Plank ...

EQUIPMENT NEEDED: Dumbbells + Mat and support/incline if needed.
LEVEL: INTERMEDIATE
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
Circuit 1: (1 Round)
1.) Goblet Squat
2.) Shift Weight R/L to Burpee
3.) 3 Shuffle Jump Lunge & Press Up
4.) Held Up Alternating Knee Lifts
5.) DB Hop Ov...

EQUIPMENT NEEDED: Dumbbells + Mat and support/incline if needed.
LEVEL: INTERMEDIATE
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
Circuit 1: (1 Round)
1.) x2 Squat x2 Front Press
2.) DB Alternating Tap
3.) One Legged DeadLift (R)
4.) One Legged DeadLift (L)
5.) Skater Over DB
6.) DB...

EQUIPMENT NEEDED: Dumbbells + Mat and support/incline if needed.
LEVEL: INTERMEDIATE
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
Circuit 1: (1 Round)
1.) DB Hammer Snatch (Squat Lift and Pull)
2.) Weighted Oblique Half Moon Reaches (R)
3.) Weighted Oblique Half Moon Reaches (L)
4....

EQUIPMENT NEEDED: Dumbbells + Mat and support/incline if needed.
LEVEL: INTERMEDIATE
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
Circuit 1: (1 Round)
1.) DB Alternating Press
2.) DB Swing to Squat Swing
3.) Dice Jumps
4.) DB Bicep Curl
5.) Lateral Touch Downs
6.) R/L Balance Hinge...

EQUIPMENT NEEDED: Dumbbells + Mat and support/incline if needed.
LEVEL: BEGINNER
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
Circuit 1: (1 Round)
1.) Standing Lift to Abduction (R)
2.) Standing Lift to Abduction (L)
3.) Bent Over 45' Press Out
4.) Alt DB Snatch
5.) Wall Plank (R)
6...

EQUIPMENT NEEDED: Dumbbells + Mat and support/incline if needed.
LEVEL: BEGINNER
WORKOUT BREAKDOWN: (WARM UP & COOL DOWN INCLUDED)
WARM UP
Circuit 1: (1 Round)
1.) Back Fly to Tricep Kickback
2.) Overhead Shoulder Press
3.) Wide Squat to Toe Lift
4.) Side Lying Leg Lift (R/L)
5.) Skipping Knee C...