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

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

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

1.) STEP BACK LUNGE TO JUMP SQUAT
2.) KNEE UNDERS (OR CLAP SIT UPS)
3.) SQUAT 180 PIVOTS
4.) X8 SPIDER SWITCHES TO X8 JACKS
5.) X4 PUSHUP TO X8 HIGH KNEES

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

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

1.) HI-LOW GOBLET SQUAT
2.) HALF/ WHOLE DEADLIFTS
3.) L RDL LIFTS
4.) R RDL LIFTS
5.) WIDE TO NARROW SQUATS

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

1.) R/L KNEE DRIVERS
2.) MOUNTAIN CLIMBERS TO X4 SHOULDER TAPS
3.) SCISSOR LEG CHEST PRESS
4.) FOREARM RAINDBOW TO HIP TAPS
5.) R/L SIDE PLANKS

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

1.) BICEP CURL TO FLY
2.) PUSH UP THRUSTS
3.) DOUBLE CURL UP DOWNS (WITH KNEEL PAD)
4.) R/L ROW TO FLY
5.) SUPINE LAT PULL OVERS

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.) R/L LATERAL LUNGES
2.) DEADLIFTS
3.) R DEADLIFT BALANCER
4.) L DEADLIFT BALANCER
5.) PULSE SQUATS