This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
-
WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) SUMO DEADLIFT
2.) ALT GET UP
3.) DBL WEIGHT THRUSTER
4.) R/L SIDE LUNGE KNEE DRIVER
CIRCUIT 2: (8 MINUTES)
1.) R/L WEIGHTED LATERAL LUNGE
2.) BACK STEP FRONT KICK R/L x2
3.) OH TRICEP PULSES (ALT STANCE)
4.) DBL PULSE SQUAT TO OBLIQUE LEG PULSE
CIRCUIT 3: (8 MINUTES)
1.) R SIDE WEIGHTED AB LOWER
2.) L SIDE WEIGHTED AB LOWER
3.) FAST FEET SWITCHES x4
4.) BENT OVER TRICEP PULLS x4
CIRCUIT 4: (8 MINUTES)
1.) WEIGHTED GLUTE BRIDE
2.) SUPINE ALT KNEE DRIVE
3.) FOREARM COMMANDOS
4.) x2 PUSHUP x2 GET UPS
COOL DOWN
Disclaimer:
All information provided by Ragamuffin Fitness is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.
Up Next in SEASON 1
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ENERGIZE & EMPOWER 45 - DAY 12
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) X4 BENT OVER ROW TO X4 SQUATS
2.) LUNGE FLYS I'S
3.) X4 HORIZ FLY X2 DBL
4.) X2 SQUATS X2 PLANK JACKSCIRCUIT 2: (8...
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ENERGIZE & EMPOWER 45 - DAY 13
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) GOBLET SQUAT
2.) R/L PUSH PRESS
3.) SL DEADLIFT R
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1.) ALT TOE UP LATERAL SQ... -
ENERGIZE & EMPOWER 45 - DAY 14
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
-
WARM UP & COOL DOWN INCLUDED:
-
WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) ALT DB PICK UP TO x2 SHOULDER PRESS
2.) LATERAL HOPS TO JUMPS/HOPS
3.) WEIGHTED PUSH UP TO GET UP
4.) SQUAT TO HEEL L...
