WARM UP
(1/6) HUGGERS & RAISERS
(2/6) HIGH KNEES & HIP CIRCLES
(3/6) ARM CIRCLES
(4/6) HAMSTRING SCOOPERS
(5/6) SQUAT TO REACHERS
(6/6) JUMP ROPE
CIRCUIT 1 (3 ROUNDS):
(1/4) R/L HIP KICKERS
(2/4) SQUAT W/ BAND
(3/4) MONSTER WALKS
(4/4) CAT/COW TO FIRE HYDRANT
UPPER BODY (3 ROUNDS)
(1/3) BICE...

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:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CURL TO ARNOLD PRESS
2.) 1/2 R/L ROW
3.) JACK PRESS
4.) UPRIGHT ROW
COOL DOWN:

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) WEIGHTED AB SLAMS
2.) BICYCLES (FAST TO SLOW)
3.) WALK OUT TO x4 SHOULDER TAPS
4.) PLANK DOWN & UPS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DEADLIFTS
2.) HIP BAND WALKERS
3.) THRUSTERS
4.) SUPINE TRICEP EXT
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) GOBLET SQUAT
2.) ALT FRONT RAISE CROSSERS
3.) CHEST FLYS
4.) BACK FLIES
COOL DOWN

WARM UP
CIRCUIT 1: (45 SECONDS: 3 ROUNDS)
(1/7) SHOULDER: (1)ALT PRESS, (2) 1DB UP & OVER (3) L's
(2/7) SQUAT: (1) DBL PULSE, (2) ALT FRONT/BACK LUNGES, (3) DBL DB SWINGS
(3/7) BACK: PISTON ROWS, 2: HELD AT TOP DOWN 3: WIDE TO NARROW
(4/7) BICEP: 1: 1/2 R/L BICEPS (2) ALT HAMMER CURL 3: WIDE...

WARM UP
CIRCUIT 1: (45 SECONDS: 3 ROUNDS)
(1/7) LEGS: (1) ALT SNATCHES (2) SQUAT TO SIDE STEP (3) NARROW /WIDE SQUAT
(2/7) AGILITY: (1) UP AND OVERS, (2) HOP OVERS (3) IN & OUTS
(3/7) LB: (1) DL + CALF RAISE (2) CALF RAISES (3) CARRIES
(4/7) TRICEP: (1) 1DB EXTENSION (2) TOP HELD LOWERS (3) P...

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) WEIGHTED SQUATS
2.) SUMO DEADLIFTS
3.) WEIGHTED REVERSE LUNGES
4.) GLUTE BRIDGES
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) ALT PRESSES
2.) ALT CURLS
3.) ROWS
4.) TRICEP EXTENSION
COOL DOWN:

WARM UP
CIRCUIT 1: (45 SECONDS: 3 ROUNDS)
(1/7) SHLD: FRONT/LAT/DIAG
(2/7) SQUAT: GOBLET/WIDE/NARROW
(3/7) BICEP: SERVERS/R/L
(4/7) GLUTE: BRIDGE/ PULSES/ ALT LEGS
(5/7) CHEST: WIDE/PRESS/UPTOP
(6/7) Breather: FRONTJACKS/SKATER/FLOORTOUCH
(7/7) PLANK: HIGHLOW/WALKING/MCCROSS

WARM UP
CIRCUIT 1: (45 SECONDS: 3 ROUNDS)
(1/7) PRESS: FWD/WIDE/DIAG
(2/7) SQUAT: Regular/Suitcase/Sumo
(3/7) Biceps: HAMMER/CURL/GOGO
(4/7) RDLs:BI/ R/ L
(5/7) Triceps:OH/R/L
(6/7) Mover: JACKS/high knees/butt kicks
(7/7) Plank: MC/knee to elbow/HIPTOUCHERS

THE WORKOUT:
1.) WEIGHTED CRUNCH + PRESS
2.) WEIGHTED SIDE PLANK PULL UPS (R)
3.) WEIGHTED SIDE PLANK PULL UPS (L)
4.) WEIGHTED BRIDGES
5.) PLANK WEIGHTED PULLS
6.) HAMMER THROW DOWNS
7.) V-SIT R/L RETURNS
8.) PLANK AROUND THE WORLD
9.) PLANK AROUND THE WORLD
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Floor Core is a focused 10-minute s...

THE WORKOUT:
1.)WEIGHTED RUSSIAN TWISTS
2.) WEIGHTED CHEST PRESS + KNEES
3.) SIDE PLANK DIPS (WITH WEIGHT) R
4.) SIDE PLANK DIPS (WITH WEIGHT) L
5.) ALT LEG LOWERS
6.) SEATED OH PRESS + TWIST
7.) CAPSIZERS
8.) FIGURE 4 CRUNCHES (R)
9.) FIGURE 4 CRUNCHES (L)
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Floor Core is a focused 10-minute ses...

1.) JOG TO TWIST PUNCH
2.) STANDING KICK TO OPPOSITE HAND
3.) STANDING CLIMB CRUNCH (ALT R/L)
4.) SQUAT + SIDE CRUNCH COMBO
5.) X4 POWER KNEE RIGHT
6.) ALT PUNCH + SPEED BAGS
7.) TWIST + REACH UP HIGH
8.) ALT SIDE STEP + REACH DOWN
9.) SLOW STANDING ROLL-DOWNS

1.) DB FRONT RAISE + TWIST
2.) DB OH SIDE BENDS (R/L)
3.) WEIGHTED STANDING CRUNCH
4.) WEIGHTED LATERAL REACH TO KNEE DRIVE (R)
5.) WEIGHTED LATERAL REACH TO KNEE DRIVE (R)
6.) DB ALT PUNCH + ROTATION
7.) DB SIDE SWING + CATCH
8.) WEIGHTED STEP BACK WITH CORE TWIST
9.) WEIGHTED FIGURE-8's