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 ...

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
...

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

CIRCUIT 1 ( 2 ROUNDS)
1.) R/L BASIC STEP UP
2.) WIDE/NARROW WEIGHTED SQUAT
3.) UP/DOWN JOGGERS
4.) R BULGARIAN SS
5.) R/L STEP UP KICK OUT
6.) R BULGARIAN SS

CIRCUIT...

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/L BASIC STEP UP
2.) SUMO SQUAT TO CURL
3.) UP/DOWN JOGGERS
4.) 1-1-2 ROW
5.) ALT STEP UP FRONT KICKS
6.) 1-1-2 BACK FLYS

CIRCUIT 2 (2 ROUN...

We'll be doing 5 different balance movements for 60 sec, then take a 15 sec rest break to transition to the next. I hope you enjoy this session!

1.) STAGGER ON STEP HEAD TURNS (R)
2.) STAGGER ON STEP HEAD TURNS (L)
3.) R STEP UP (3" HOLD) R
4.) R STEP UP (3" HOLD) L

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/L BASIC STEP UP
2.) ALT TANGO STEP
3.) R/L TRIPLE CORNER STEP UP
4.) L STEP (R)
5.) L STEP (L)
6.) ALT HAMSTRING HOLD TO BASIC KNEE

CIRCUI...

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

CIRCUIT 1
1.) R STEP UP L OVER
2.) L STEP UP R OVER
3.) LATERAL LUNGE STEP TAPS
4.) 4 R/L KNEE DRIVES
5.) ALT LEG ABDUCTION
6.) DOUBLE R/L STEP OVER

CIRCUIT 2
1.) STE...

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

CIRCUIT 1
1.) STEP UP/DOWN ALT KNEE UP
2.) THRUSTERS
3.) H STEP ACROSS (x2) JACKS
4.) TRICEP KICK BACKS
5.) STEP UP ALT DOUBLE PULL
6.) SERVERS

CIRCUIT 2
1.) CORNER +...

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

CIRCUIT 1
1.) JACKS (+ TAP STEP)
2.) CURTSY LUNGE TO SQUAT
3.) STEP OVER CROSS TO PRESS
4.) PLANK MOUNTAIN CLIMBERS
5.) STEP UP BUTT KICKS
6.) SQUAT SLAMS

CIRCUIT 2
1...

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

CIRCUIT 1 (6 exercises 2 Rounds 45"/15")
1.) ALT BEST STRETCH
2.) HAMSTRING FLOSSERS
3.) R HIP FLEXOR
4.) L HIP FLEXOR
5.) R/L STEP-OFF GROIN STRETCHES
6.) NECK MAS...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) ALTERNATING STEP UP HOP
2.) ALTERNATING TOE/STEP TOUCHES
3.) TRAVERSE LATERAL STEPS
4.) LATERAL HOP UPS TO SHUFFLE BACK
5...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) WEIGHTED SQUATS
2.) TRAVERSE LATERAL STEPS
3.) ALTERNATING FRONT LUNGE
4.) DOUBLE SQUAT PULSES
5.) R REVERSE LUNGE
6.) L ...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) STEP UP FRONT PRESS
2.) STEP UP CURLS
3.) TRICEP EXTENSIONS
4.) PUSH UP, PLANK WALK DOWN
5.) STEP UP FRONT LATERAL LIFTS
...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) BOX JUMPS
2.) LYING LEG LOWERS TO LIFT
3.) MOUNTAIN CLIMBERS
4.) PLANK RAINBOWS
5.) INCLINE SIDE PLANK (R)
6.) INCLINE S...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) ONE WEIGHT HELD LATERAL STEP OVER
2.) CHEST FLYS
3.) ALT WEIGHTED STEP UP
4.) R ROW TO FLY
5.) L ROW TO FLY
6.) PUSH UP T...

EQUIPMENT NEEDED: Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) ALT HAMSTRING SCOOPERS
2.) ALT GROIN STRETCH
3.) L HAMSTRING
4.) R HAMSTRING
5.) R HIP FLEXOR
6.) L HIP FLEXOR
7.) R ROTATION
8.) L ...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) STAND ON STEP/ R/L ALT TAP DOWNS
2.) LONG JUMP SHUFFLE BACK
3.) HOP OVER UP DOWNS/BURPEES
4.) SUPPORTED LEG LOWERS
5.) PL...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) STEP UP & CURL
2.) LATERAL QUICK STEP TAPS
3.) R SUPPORTED TRICEP KICKBACK
4.) SQUATS TO TOUCH STEP
5.) L SUPPORTED TRICE...

EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) WEIGHTED NARROW/WIDE SQUAT
2.) LEAD WITH RIGHT STEP UP
3.) STEP/SUPPORT L ROW
4.) LEAD WITH LEFT STEP UP
5.) STEP/SUPPORT...

In this 45 minute workout, you'll need a STEP in order to compete. You will be doing 6 circuits in the 45 minute version. Make sure (as far as the step goes- you choose something that you feel safe and secure to step up onto)

In this 30 minute workout, you'll need a STEP in order to compete. You will do 4 circuits. Make sure (as far as the step goes- you choose something that you feel safe and secure to step up onto)

In this 20 minute workout, you'll need a STEP in order to compete. In this 20 minute classes, you'll do 3 circuits. Make sure (as far as the step goes- you choose something that you feel safe and secure to step up onto)