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 NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 ( 2 ROUNDS)
1.) R STEP UP L KNEE LIFT
2.) BICEP CURL TO LAT. RAISES
3.) L STEP UP R KNEE LIFT
4.) BACK FLYS
5.) V STEP
6.) PLANK SHOULDER TAPS

CIRCUIT 2 (2 ...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 ( 2 ROUNDS)
1.) R STEP UP L KNEE LIFT
2.) BICEP CURL TO LAT. RAISES
3.) L STEP UP R KNEE LIFT
4.) BACK FLYS
5.) V STEP
6.) PLANK SHOULDER TAPS

CIRCUIT 2 (2 ...

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) BENT OVER ROW
2.) X2 SUMO X2 NARROW
3.) STS OVERHEAD PRESSES

CIRCUIT 2: (2 ROUNDS)
1.) REVERSE FLY
2.) LATERAL LUNGE TO UPRIGHT ROW
3.) PLANK ALT SHOULDER TAPS
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) HEAVY CARRY HEEL LIFT
2.) SIDE BENDERS (20"EACH)
3.) V-SIT X2 TWIST TO PRESS

CIRCUIT 2: (2 ROUNDS)
1.) CONTROLLED TRIANGLE (R)
2.) CONTROLLED TRIANGLE (L)
3.) BRIDGE + PULLOVER TO PRESS
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) SINGLE LEG RDL R
2.) SINGLE LEG RDL L
3.) BICYCLE CRUNCH

CIRCUIT 2: (2 ROUNDS)
1.) SQUAT TO CURL
2.) STEP BACK LUNGE TO LIFT
3.) CROSS TO NARROW BICEP CURL
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) SUMO SQUAT
2.) TABLE TOP FIRE HYDRANTS
3.) ALT FWD LUNGES

CIRCUIT 2: (2 ROUNDS)
1.) ALT SL WEIGHTED GLUTE BRIDGE
2.) SIDE LYING LEG LIFT (R)
3.) SIDE LYING LEG LIFT (L)
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) NARROW ROW
2.) PUSH UP TO A ROW
3.) PENGUINS

CIRCUIT 2: (2 ROUNDS)
1.) OVERHEAD TRICEP EXTENTION
2.) 3 DIRECTIONAL BICEP CURL
3.) INGLE LEG FROG PUSHERS
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLS

CIRCUIT 2: (2 ROUNDS)
1.) GOOD MORNING TO ROW
2.) ALT SQUAT TO UPRIGHT ROW
3.) CURL TO ROUNDERS

COOL DOWN

10 moves to get your body energized for the day to begin, (or wind down for the end of the day) I enjoy doing these stretches when I wake up and when I do them, I feel like I've gotten a 'win' for the day!

1.) R/L TORSO ROTATIONS supine bed
2.) SEATED QL STRETCH
3.) BED FLOPPERS
4.) FIGURE 4 RIG...

45 seconds of work, with a 15 second transition time
1.) DEAD BUGS
2.) BENT KNEE SIT UPS
3.) MOUNTAIN CLIMBERS
4.) PENGUINS
5.) ALTERNATING V SIT UPS

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLS

CIRCUIT 2: (2 ROUNDS)
1.) UPRIGHT ROW
2.) CHEST PRESS TO LEG LOWER
3.) SIDE LYING WEIGHTED LEG LIFTS
COOL DOWN

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 (2 ROUNDS)
1.) ALT DOWN DOG
2.) R CALF
3.) L CALF
4.) CHILDS POSE
5.) GROIN OPENER
6.) LONG SEATED HS BENDS

CIRCUIT 2 (2 ROUNDS)
1.) PRONE TO HIP OPENER R
...

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) LATERAL LUNGE
2.) ALT TRICEP KICKBACK
3.) ALT ONE ARM PICK UP

CIRCUIT 2: (2 ROUNDS)
1.) GOBLET + ALT REV. LUNGE
2.) 1DB BICEP TO PRESS
3.) SUMO DEADLIFT
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS
1.) ISOMETRIC BICEP HOLD SQUAT
2.) 1DB GOOD MORNINGS
3.) STATIC PLANKS

CIRCUIT 2: (2 ROUNDS)
1.) DEADLIFTS
2.) 1DB ROW
3.) WALL SIT
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) PUSH UP TO ROW (OPT UP/DOWN)
2.) OVERHEAD TRICEP
3.) PRONE CHEST FLYS

CIRCUIT 2: (2 ROUNDS)
1.) BICEP CURL TO THUMBS UP LAT. RAISES
2.) ALT CURTSY LUNGE
3.) PLANK SHOULDER TAPS
COOL DOWN

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) SUMO SQUAT
2.) ALT FRONT RAISE
3.) SUPINE TRICEP EXTENTION

CIRCUIT 2: (2 ROUNDS)
1.) ALT DB PICK UP
2.) R/L HALOS
3.) SIT UP SLAMS
COOL DOWN

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP

CIRCUIT 1 ( 2 ROUNDS)
1.) X8 BASIC STEP X8 JOGS
2.) THRUSTERS
3.) X8 RUNS TO R/L TOUCHDOWNS
4.) X4 BICEP X4 TRICEP
5.) CENTER RUNS ALT. LEAD R/L
6.) ABDUCTION TO EXT ...

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...

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) DB SQUAT + CROSS BODY CRUNCH
2.) WEIGHTED SQUAT TO FORWARD LUNGE
3.) PLANK R/L KNEE ROTATIONS

CIRCUIT 2: (2 ROUNDS)
1.) (x4) CURL TO SERVERS
2.) SIDE BEND TO LAT RAISE (L)
3.) SIDE BEND TO LAT RAISE (R)

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 1...

WARM UP

CIRCUIT 1: (2 ROUNDS)
1.) (x2) DB ROW TO FLY
2.) TRICEP KICKBACK
3.) FRONT CHEST PRESS + BRIDGE

CIRCUIT 2: (2 ROUNDS)
1.) FRONT PRESS TO SQUAT
2.) R/L REVERSE LUNGE TO KNEE LIFT
3.) PLANK ROW TO ROTATION

COOL DOWN