Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
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here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) SUMO DEADLIFT
(2/3) GOBLET SQUAT / REVERSE LUNGE
(3/3) CHEST FLY
CI...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) ALT SHOULDER PRESS
(2/3) SUMO SQUAT
(3/3) CAN CURLS
CIRCUIT 2 (2 RO...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) SPLIT LUNGE (R)
(2/3) SPLIT LUNGE (L)
(3/3) ALT FRONT RAISE
CIRCUIT...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) TRICEP EXT
(2/3) ARNOLD PRESS
(3/3) ALT HAMMER CURL
CIRCUIT 2 (2 RO...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) SUMO SQUAT / ROW
(2/3) ALT LUNGE / PRESS
(3/3) PUSH UP / SHOULDER T...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) GOBLET SQUAT
(2/3) CROSS BODY FRONT RAISE
(3/3) SQUAT TO ALT KICK
C...

WARM UP
(1/4) SHOULDER
(2/4) NECK (R/L)
(3/4) SQUAT TO GOOD MORNING
(4/4) RUNNERS
CIRCUIT 1 (2 ROUNDS)
(1/4) REACH TO SIDE BEND
(2/4) HIP HINGE & REACH
(3/4) WORLDS GREATEST
(4/4) CAT COW
COOL DOWN
(1/4) NECK (R/L)
(2/4) FIGURE 4 STRETCH (R)
(3/4) FIGURE 4 STRETCH (L)
(4/4) GROIN STRETCH

WARM UP
(1/4) RUNNERS
(2/4) BUTT KICKERS
(3/4) WIDE STEP OPENERS
(4/4) ROTATIONS
CIRCUIT 1 (2 ROUNDS)
(1/4) NARROW SQUAT
(2/4) SL DEADLIFT / ROW
SL DEADLIFT / ROW
(4/4) SLOW ALT KNEE DRIVE
COOL DOWN
(1/4) STEP TAPS
(2/4) HIP FLEXOR
(3/4) LAT STRETCH
(4/4) HAMSTRING

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) SQUAT / OH REACHES
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) MARCHES
(2/8) KNEE DRIVE (R/L)
(3/8) SKATERS
(4/8) SHUFFLES / BACK STEP
COOL DOWN
(1/4) STEP TAP
(2/4) HIP FLEXOR (R/L)
(3/4) HAMSTRING
(4/4) GROIN & SHOULDER

WARM UP
(1/4) RUNNERS
(2/4) DIAGONAL REACHES
(3/4) ROTATIONS
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) GOBLET SQUAT
(2/4) OVERHEAD PRESS
(3/4) SUITCASE MARCH
(4/4) STATIC LUNGES
COOL DOWN
(1/4) STEP TAPS
(2/4) HIP FLEXORS
(3/4) HAMSTRINGS
(4/4) CALF STRETCH

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) CURTSY LUNGE TO SQUAT
(2/3) ALT DB GET UPS
(3/3) PUSH UP TO UP DOWN...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) SQUAT KNEE TO ELBOW
(2/3) SPLIT STANCE RDL (R)
(3/3) SPLIT STANCE R...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) ALT THRUSTERS
(2/3) STEP BACK REV FLY
(3/3) LATERAL LIFT TO CURTSY
...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) SUMO SQUAT
(2/3) CURL TO PRESS
(3/3) PUSH UP TO WALK OUT
CIRCUIT 2 ...

Each 30-minute session includes a warm-up, three strength moves performed for 40 seconds with 20 seconds of rest for three rounds, and a two-exercise finisher before we cool down.
-
here's the workout:
CIRCUIT 1 (2 ROUNDS)
(1/3) CROSS BODY FRONT RAISE
(2/3) GOBBLET SQUAT
(3/3) KICK THROUGHS
CIRC...

WARM UP
(1/4) NECK STRETCH
(2/4) FULL BODY OPENERS
(3/4) GROIN ROTATIONS
(4/4) WIGGELERS
CIRCUIT 1 (2 ROUNDS) (15" TRANSITION TO ROUND 1)
(1/8) CAT COW
(2/8) THREAD THE NEEDLE
(3/8) WORLDS GREATEST STRETCH
(4/8) 90/90 HIPS
(5/8) THORACIC ROTATION
(6/8) HIP CIRCLES (R)
(7/8) HIP CIRCLES (L)
(8/8) ...

WARM UP
(1/4) WRIST ROLLS
(2/4) GROIN SHIFTS
(3/4) STEP TAPS
(4/4) DEEP BREATHING
CIRCUIT 1 (2 ROUNDS)
(1/8) NECK STRETCH
(2/8) CHEST STRETCH
(3/8) ALT THORACIC ROTATION
(4/8) HIP WINDSHIELD WIPERS
(5/8) FIGURE 4 (R)
(6/8) FIGURE 4 (L)
(7/8) HAMSTRING STRETCH
(8/8) ALT WINDMILLS
COOL DOWN
(1/4)...

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) OVERHEAD REACH
(4/4) BUTT KICKS
CIRCUIT 1 (2 ROUNDS)
(1/8) SUITCASE SQUAT
(2/8) ROWS
(3/8) DEAD BUGS
(4/8) DEAD LIFTS
(5/8) OVERHEAD PRESS
(6/8) BICEP CURLS
(7/8) TRICEP OH EXT
(8/8) CORE PRESS TO LEG LIFT
COOL DOWN
(1/4) NECK STRETCH
(2/4) STEP TAPS
(3/4...

WARM UP
(1/4) WRIST & SHOULDER ROLLS
(2/4) SIDE TO SIDE REACHES
(3/4) STEP TAP SIDE TO SIDE
(4/4) DEEP BREATHING
CIRCUIT 1 (2 ROUNDS)
(1/8) SIT TO STAND
(2/8) WALL PUSH UP
(3/8) MARCHES
(4/8) HEEL TOE RAISES
(5/8) SIDE TO SIDE STEP OUT
(6/8) STANDING REACHES
(7/8) NECK OPENERS
(8/8) GROIN OPEN/E...

WARM UP
(1/4) MARCHES
(2/4) HEEL TO TOE ROCKERS
(3/4) WEIGHT SHIFTS
(4/4) ARM REACHES
CIRCUIT 1 (2 ROUNDS)
(1/8) TANDEM STANCE
(2/8) SINGLE LEG BALANCE
(3/8) CLOCK TAPS
(4/8) LATERAL STEP & HOLD
(5/8) MARCH & PAUSE
(6/8) TOE TAPS FORWARD
(7/8) HEEL WALK
(8/8) BALANCE BEAM WALK
COOL DOWN
(1/4) ...

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
(1/6) 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) ...

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)