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) 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) HIP CIRCLES
(2/4) MARCHES
(3/4) LEG SWINGS
(4/4) SIDE TAPS
CIRCUIT 1 (2 ROUNDS)
(1/8) MONSTER WALKS
(2/8) LATERAL WALKS
(3/8) CLAM SHELLS (R)
(4/8) CLAM SHELLS (L)
(5/8) GLUTE BRIDGES
(6/8) FIRE HYDRANT (R)
(7/8) FIRE HYDRANT (L)
(8/8) HIP HINGES
COOL DOWN
(1/4) FIGURE 4 (R)
(2/4...

WARM UP
(1/4) SHOULDER ROLLS
(2/4) STANDING CAT COW
(3/4) ARM SWEEPERS
(4/4) SCAPULAR SQUEEZE
CIRCUIT 1 (2 ROUNDS)
(1/8) REVERSE FLY
(2/8) BANDED ROW
(3/8) BAND PULL APART
(4/8) "Y" RAISE
(5/8) "I"
(6/8) BENT OVER FLY PULSE
(7/8) WALL SLIDES
(8/8) PISTON ROWS
COOL DOWN
(1/4) CHILDS' POSE
(2/4...

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
(1/4) BREATHING
(2/4) PELVIC TILTS
(3/4) STANDING REACHES
(4/4) HANDS UP MARCHES
CIRCUIT 1 (2 ROUNDS)
(1/8) DEAD BUGS
(2/8) BIRD DOG
(3/8) GROIN OPENER
(4/8) STANDING KNEE DRIVE
(5/8) BEAR HOLD
(6/8) HEEL TAPS
(7/8) SUITCASE CARRY MARCH
(8/8) STANDING WOOD CHOP
COOL DOWN
(1/4) CHILDS' P...

WARM UP
(1/4) MARCHES
(2/4) HEEL DIGS
(3/4) AIR SQUATS
(4/4) SIDE TAPS
CIRCUIT 1 (2 ROUNDS)
(1/8) SQUATS
(2/8) ALT REVERSE LUNGES
(3/8) CALF RAISES
(4/8) STEP TOUCH W/ REACH
(5/8) SIT TO STAND
(6/8) LATERAL SQUATS
(7/8) GLUTE KICKBACKS
(8/8) MARCH & CARRY
COOL DOWN
(1/4) QUAD STRETCH (R)
(2/4) Q...

WARM UP
(1/4) SHOULDER ROLLS
(2/4) ARM CIRCLES
(3/4) BOOK OPENERS
(4/4) REACH & PULL
CIRCUIT 1 (2 ROUNDS) (15" TRANSITION TO ROUND 1)
(1/8) BAND PULL APART
(2/8) BENT OVER ROW
(3/8) WALL ANGELS
(4/8) FARMER CARRY MARCH
(5/8) OVERHEAD PRESS
(6/8) SCAPULAR SQUEEZE
(7/8) FRONT RAISE
(8/8) CROSS BOD...

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
(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)

(1/5) SHAKE IT
(2/5) HIT THE GROUND
(3/5) HIT THINGS
(4/5) BALL SLAMS
(5/5) SQUAT TO PRESS
BREATHING

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CRISS CROSS
2.) 1 HOP R
3.) 1 HOP L
4.) 2 FOOT- UP & BACK
COOL DOWN