WARM UP
(1/6) HUGGERS & RAISERS
(2/6) HIGH KNEES
(3/6) ARM CIRCLES & SHOULDER ROLLS
(4/6) HAMSTRING SCOOPERS & SWIMMERS
(5/6) SQUAT TO REACHERS
(6/6) JUMP ROPE
CIRCUIT 1 (2 ROUNDS):
(1/4) R/L STEP UP
(2/4) BICEP CURL STEP UP
(3/4) CIRCLE SHOULDER
(4/4) TRICEP STEP UP
CIRCUIT 2 (2 ROUNDS)
(1/4) ...

EX1: 30-60" SKATERS
EX2: x10 SQUAT HOP UP/DOWN
EX3: x10-20 DROP SQUAT TOUCHDOWN
EX4: 30-60" JUMP/HOP UP SHUFFLE BACK
EX5: x10 PLANK JACKS

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO CURTSY LUNGE (OPT JUMP)
2.) X3 SKIIERS (OPT UP/DOWN)
3.) SQUAT PADDLERS
4.) X3 PAUSING MOUNTAIN CLIMBERS
5.) R SIDE PLANK HIP LIFTS
6.) L SIDE PLANK HIP LIFTS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) STANDING MOUNTAIN CLIMBERS/RUNS
2.) SQUAT TO KNEE/ELBOW CROSS
3.) BUTT KICKERS
4.) X4 PUSHUPS
5.) FROGGER GLUTE BRIDGES
6.) HANDS OUT PUSHUPS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
CIRCUIT 1: (6:00) (3 ROUNDS)
1.) X3 HIGH KNEE RUNS
2.) STANDING KNEE ELBOW CROSS CRUNCH (1/2)
3.) R REVERSE LUNGE L KICK
4.) L REVERSE LUNGE R KICK
5.) CRABS (OPT GLUTE BRIDGE // KICKBACKS)
6.) ALT BICYCLES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT + NARROW STEP (+OPT JUMP)
2.) X3 KNEE DRIVES PUNCH R
3.) X3 KNEE DRIVES PUNCH L
4.) JOGGERS TO X8 JACKS
5.) PLANK KNEE/ELBOW CROSS
6.) PLANK SPIDERS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) R ROCKET SHIPS
2.) L ROCKET SHIPS
3.) CURTSY LUNGE TOUCH DOWN
4.) ALT UP/DOWNS (OPT. TAP BACK LOWERS)
5.) ALT SHOULDER TAPS
6.) WALK OUT TO X1 PUSHUP
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DOUBLE SQUAT DOUBLE LUNGE
2.) X8 HIGH KNEES TO UP/DOWN
3.) STS FLOOR TAPPERS
4.) SQUAT TO HEEL TOUCHES
5.) ATL CROSS BODY TOE TOUCH
6.) 3 PUMP TRICEP PUSHUPS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT JACKS
2.) X4 PUDDLE JUMPERS TO UP/DOWN
3.) JUMP ROPE SKIPPERS TO DBL HOPS
4.) BRIDGE TO BICYCLES
5.) SIDE LYING HIP ABDUCTION R
6.) SIDE LYING HIP ABDUCTION L
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO ALT REVERSE LUNGE
2.) LATERAL SHUFFLES
3.) NORDIC SKITRACKERS
4.) X8 JOKERS TO SPRINTS
5.) R SIDE PLANK
6.) L SIDE PLANK
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DOWN DOWN UP UP
2.) CRISS CROSS JUMP ROPERS TO JOGS
3.) 3 SKATER TO JUMP
4.) PUSHJACK TO JACK
5.) FOREARM PLANK SHOULDER TAPS
6.) INCHWORMS
COOL DOWN

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

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...