WARM UP & COOL DOWN PROVIDED

EX1: x12 GOBLET SQUATS
EX2: x8 PUSHUPS
EX3: x10 RDL x8 BENT OVER ROW
EX4: 30"-45" FARMERS CARRY
EX5: x6 PLANK WO to DOWNDOG

WARM UP & COOL DOWN PROVIDED

EX1: x12 SUITCASE + HAMMER + PRESS
EX2: x8 R/L WEIGHTED SHELF TOUCHES
EX3: x6 SLOW TREE LIFTS
EX4: 20-30" MOUNTAIN CLIMBERS
EX5: R/L HIP SIDE REACHERS + HAMSTRING

WARM UP & COOL DOWN PROVIDED

EX1: x8 REVERSE LUNGE
EX2: x10 GLUTE BRIDGE
EX3: STEP UP OR SQUATS
EX4: 20' R/L SIDE PLANK
EX5: GROIN + STS + JOGGERS

THE WORKOUT:
Song 1: Squats, Front/Wide presses
Song 2: Lateral raise, hammer curls, alternating Lunges
Song 3: Weighted rotations, tricep kickbacks, knee lifts
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Rhythm in Reps is a 10-minute, music-powered workout that blends light weights with simple, easy-to-follow exercises. Each song guides...

THE WORKOUT:
Song 1: Narrow & Wide Rows, Butt Kicks
Song 2: Hip Hinges, Upright Rows
Song 3: Supine Chest Press/Fly, Tricep Extension
Rhythm in Reps is a 10-minute, music-powered workout that blends light weights with simple, easy-to-follow exercises. Each song guides you through 2–4 moves, helpi...

THE WORKOUT:
1.) DB Squat to weighted knee Lift
2.) Weighted Knee Driver R
3.) Weighted Knee Driver L
4.) DB Squat hold to R/L knee cross
5.) DB Front Riase to Front Press
6.) R/L Halos
7.) Side Bend R
8.)Side Bend L
9.) Weighted Throw Downs
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Standing Core is a dynamic 10-minute workout that bui...

THE WORKOUT:
1.) weighted torso twists
2.) Weighted hip dips RIGHT
3.) Weighted Hip Dips LEFT
4.) Figure 4 Crunches R
5.) Figure 4 Crunches L
6.) DeadBugs with Weight
7.) plank weighted Pulls
8.) Side Plank Weight Lifts R
9.) Side Plank Weight Lifts L
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Floor Core is a focused 10-minute session d...

THE WORKOUT:
1.) 3 count bicycle holds
2.) Side Plank knee to elbow Reps RIGHT
3.) Side Plank knee to elbow Reps LEFT
4.) DeadBugs
5.) Crunch to Flappers
6.) Penguins
7.) Mountain Climbers to Hand outs
8.) v-sit rotations
9.) Supine Splay Ups
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Floor Core is a focused 10-minute session designed t...

THE WORKOUT:
1.) Crunch to STS Punches
2.) Weighted Hammer Crunches
3.) Right Side Plank Holds
4.) Left Side Plank Holds
5.) Weighted Crunch Throws
6.) Alt Knee Press Pulses
7.) Table Top Leg Lifts
8.) Weighted Toe Reaches
9.) Swimmers
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Floor Core is a focused 10-minute session designed to stren...

THE WORKOUT:
1.) Angel Wings to Alt knee lift
2.) Back and forth roll overs with Lifts
3.) table top pelvic tilts
4.) Alt torso rotation to knee extension
5.) V sit bicycles
6.) Plank Holds
7.) SuperFlyers
8.) Cat Cow to Bird Dogs
9.) Plank R/L Mountain Climbers
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Floor Core is a focused 10-minut...

THE WORKOUT:
1.) Bicycles
2.) Knee bent Angles
3.) Supine Knee Lifts
4.) Single Arm Press up (right)
5.) Single Arm Press up (left)
6.) Figure 4 chest lifts (right)
7.) Figure 4 chest lifts (left)
8.) Side v-sit ups R
9.) Side v-sit ups L
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Floor Core is a focused 10-minute session designed to st...

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.) FRONT TO LATERAL RAISE
2.) FWD/BKW A-JACKS
3.) SUMO SQUAT TO ALT HEEL LIFTS
4.) HIGH/LOW PUNCHES

CIRCUIT 2: (8 MINUT...

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.) KNEELING GET UPS TO SQUAT WALKS
2.) BENT OVER FRONT RAISE TO PULL DOWN
3.) HIGH/LOW STS PUNCHES
4.) SUMO SQUAT PULSE
...

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.) DBL PULSE GOBLET SQUAT
2.) X8 BUTT KICKERS TO X2 PUSHUPS
3.) DB PICK UP TO STEP BACK LUNGE
4.) CRISS CROSS (OPT JUMP)...

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 HOLD REVERSE LUNGE
2.) X2 ALT CROSS KNEE TO X4 CLIMBERS
3.) ISOMETRIC ALT CURLS
4.) WALL SIT

CIRCUIT 2: (8 MI...

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.) IN & OUT SQUATS
2.) FILL UP ALT CURLS TO PRESS
3.) DBL PULSE LUNGE TO X2 KNEE DRIVE (R)
4.) DBL PULSE LUNGE TO X2 KNE...

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.) CURL TO ARNOLD PRESS
2.) ALT DBL KNEE TO ELBOW PULSES
3.) BULGARIAN SPLIT SQUAT (R)
4.) BULGARIAN SPLIT SQUAT (L)

CI...

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.) 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...

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
4.) SL DEADLIFT L

CIRCUIT 2: (8 MINUTES)
1.) ALT TOE UP LATERAL SQ...

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 JACKS

CIRCUIT 2: (8...

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.) SUMO DEADLIFT
2.) ALT GET UP
3.) DBL WEIGHT THRUSTER
4.) R/L SIDE LUNGE KNEE DRIVER

CIRCUIT 2: (8 MINUTES)
1.) R/L W...

You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
WARM UP
CIRCUIT 1
1.) ALTERNATING FRONT KICKS
2.) R/L DOUBLE PUNCHES
3.) X4 JABS TO ALT 4X KICKS
4.) CRISS CROSS SQUAT WITH ARM BLOCK
5...

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 ( 2 ROUNDS)
1.) R/L SIDE NECK BENDERS
2.) FWD/BACK NECK BENDERS
3.) TABLE TOP CAT/COW
4.) TABLE TOP THREAD THE NEEDLE R
5.) TABLE TOP THREAD THE NEEDLE L
CIRCUIT 2 ( 2 ROUNDS)
1.) WIDE SEATED S...

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 (2 ROUNDS)
1.) SEATED CAT COW
2.) SEATED R ROTATIONS
3.) SEATED L ROTATIONS
4.) QL R & L
5.) LONG LEGGED HAMSTRING
CIRCUIT 2 ( 2 ROUNDS)
1.) TABLE TOP CAT COW
2.) CHILDS' POSE
3.) HALF CHILDS P...