WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUMO CLEAN & PRESS
2.) ALT R/L BENT OVER ROW
3.) BENT KNEE SIT UP

CIRCUIT 2: (2 ROUNDS)
1.) FROGGER GLUTE RAISES
2.) TICEP KICKBACK
3.) ALT V SIT UP
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) RAINBOWS
2.) ALT SL SIDE TO SIDE SQUAT
3.) RUSSIAN TWISTS

CIRCUIT 2: (2 ROUNDS)
1.) R/L KICKSTAND RDL
2.) PUSHUP TO DB PULL THROUGH
3.) CARRYS
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) X2 PULSE FRONT SQUAT
2.) BULGARIAN SPLIT SQUAT (R)
3.) BULGARIAN SPLIT SQUAT (L)

CIRCUIT 2: (2 ROUNDS)
1.) LATERAL RAISE
2.) X2 PULSE SUMO SQUAT
3.) THUMBS UP FRONT RAISE (+OPT SQUAT)
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUITCASE SQUATS
2.) PRONE X'S
3.) 1DB BICEP CURL

CIRCUIT 2: (2 ROUNDS)
1.) 1 1/2 RDLS
2.) PUSH PRESS
3.) x4 TRICEP EXT TO FLY
COOL DOWN

WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) ALT FRONT RAISE
2.) HALO TO ARM ROTATION
3.) SUPINE TRICEP LOWERS

CIRCUIT 2: (2 ROUNDS)
1.) SUMO SQUAT TO DEADLIFT
2.) ALT WEIGHTED PICK UP
3.) SUPINE WEIGHTED SLAM

COOL DOWN

WARM UP
CIRCUIT 1 (2 ROUNDS)
1.) CURL TO PRESS
2.) WEIGHTED SQUAT (OPT. KNEEL DOWN)
3.) DEADLIFT TO ROW

CIRCUIT 2: (2 ROUNDS)
1.) GOBLET SQUAT
2.) FRONT RAISE CROSSES
3.) CHEST PRESS

COOL DOWN

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) HI-LOW GOBLET SQUAT
2.) HALF/ WHOLE DEADLIFTS
3.) L RDL LIFTS
4.) R RDL LIFTS
5.) WIDE TO NARROW SQUATS

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) R/L KNEE DRIVERS
2.) MOUNTAIN CLIMBERS TO X4 SHOULDER TAPS
3.) SCISSOR LEG CHEST PRESS
4.) FOREARM RAINDBOW TO HIP TAPS
5.) R/L SIDE PLANKS

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) R/L LATERAL LUNGES
2.) DEADLIFTS
3.) R DEADLIFT BALANCER
4.) L DEADLIFT BALANCER
5.) PULSE SQUATS

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) BICEP CURL TO FLY
2.) PUSH UP THRUSTS
3.) DOUBLE CURL UP DOWNS (WITH KNEEL PAD)
4.) R/L ROW TO FLY
5.) SUPINE LAT PULL OVERS

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 (2 ROUNDS)
1.) X3 PUNCH HIGH TO X1 LOW (R)
2.) X3 PUNCH HIGH TO X1 LOW (L)

CIRCUIT 2 (2 ROUNDS)
1.) SINGLE ARM SI...

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 (2 ROUNDS)
1.) BOB & WEAVE + ALT PUNCHES
2.) ALT 4 BLOCKS B&W

CIRCUIT 2
1.) 4 ALT UPPERCUTS + 4 B&W
2.) 4 HOOKS + ...

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 (2 ROUNDS)
1.) R/L CROSS PUNCH + LUNGE (x4)
2.) x4 SQUATS X4 FRONT PUNCHES

CIRCUIT 2 (2 ROUNDS)
1.) R/L ALT KICKS
2...

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) 4 HOP OVERS TO X2 PUSHUPS
2.) X2 SQUAT X4 DIAGNOL PRESSES
3.) R/L ROW TO ROTATION (ALT SET)
4.) REVERSE PULSE LUNGE DRIVE
5.) SHOULDER TAPS TO HIGH KNEES

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 ROUND)
1.) ALTERNATING FRONT KICKS
2.) R/L DOUBLE PUNCHES
3.) ALTERNATING FRONT KICKS
4.) R/L DOUBLE PUNCHES

CIR...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) PUSH PRESS TO CHEST PRESS JACK
2.) L'S TO LIFTS (ROTATOR CUFF)
3.) 1-1-2 ROWS
4.) CHEST PRESS LEG LOWERS
5.) COMMANDOS/SUPPORTED SHOULDER TAPS

CIRCU...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) R/L PICK UPS TO PRESS
2.) 6 HIGH KNEES TO 2 PUSH UPS
3.) SQUAT (OPT. JUMP)
4.) UP AND BACK RUNS TO X8 SKATERS
5.) SKIIERS

CIRCUIT 2: (2 ROUNDS 45"/1...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) SUMO SQUAT TO HIGH PULL
2.) 1-1-2 FLY
3.) SURRENDERS/LOW SQUATS
4.) PAUSING HIGH KNEE RUN
5.) HIGH LOW PLANKS

CIRCUIT 2: (2 ROUNDS 45"/15")
1.) WEI...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) PRESS JACKS
2.) UPRIGHT ROWS
3.) BACK TAP SHOULDER PRESS
4.) TIRE RUNS
5.) 1,2,3 SHUFFLE BACK

CIRCUIT 2: (2 ROUNDS 45"/15")
1.) WEIGHTED REVERSE LU...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) R/L LATERAL LUNGE TO UPRIGHT ROW
2.) R KICK STAND DEADLIFTS
3.) L KICK STAND DEADLIFTS
4.) 3 SHUFFLE LUNGE
5.) MOUNTAIN CLIMBERS

CIRCUIT 2: (2 ROUND...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) WIDE TO NARROW HAMMER CURLS
2.) BENT OVER FRONT RAISE
3.) SUMO SQUAT 3/S
4.) DICE JUMPS
5.) X8 MOUNTAIN CLIMBERS TO X4 PUSH UPS

CIRCUIT 2: (2 ROUNDS...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) R WEIGHTED CHOPS
2.) L WEIGHTED CHOPS
3.) DEADLIFTS
4.) UP AND BACK RUNS
5.) HEISMANS

CIRCUIT 2: (2 ROUNDS 45"/15")
1.) BICEP CURLS TO CURTSY
2.) W...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) X4 ROWS TO X4 SQUATS
2.) WEIGHTED LATERAL LUNGES
3.) WEIGHTED STANDING CRUNCHES
4.) IN & OUT STEP SQUATS
5.) X8 SKATERS TO X8 HIGH KNEES

CIRCUIT 2: ...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) L RAISES
2.) BACK FLY
3.) STANDING/SUPINE CHEST PRESS
4.) X4 SQUAT TO JACKS
5.) SPIDER WALL CRAWLERS

CIRCUIT 2: (2 ROUNDS 45"/15")
1.) SQUAT TO PR...