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

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...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) X4 HAMMER CURLS TO BURPEE
2.) ALT. LUNGE (PASS UNDERS)
3.) TRICEP CHAIR LOWERS
4.) JUMP ROPES
5.) BUTT KICKS TO SKATERS

CIRCUIT 2: (2 ROUNDS 45"/15"...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) CURL TO PRESS
2.) CURTSY TO LEG LIFT R
3.) CURTSY TO LEG LIFT L
4.) 3 STEP TAP BACK LUNGES
5.) LATERAL HOPS

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

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) DOUBLE PULSE SUMO SQUAT
2.) IN & OUT SQUAT
3.) REVERSE FLY
4.) SQUAT TO HEEL TOUCH
5.) LATERAL SHUFFLES TO HIGH KNEES

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

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) SUITCASE SQUAT
2.) SQUAT TO UPRIGHT ROW
3.) STANDING/SUPINE CHEST FLY
4.) QUICK FEET + TOUCH DOWN
5.) MOUNTAIN CLIMBERS

CIRCUIT 2: (2 ROUNDS 45"/15"...

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) WEIGHTED REVERSE LUNGE
2.) FORWARD RAISE
3.) SHOULDER SWEEPERS
4.) ALT CURTSYS
5.) R/L DIAGNOL PULLS

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

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

CIRCUIT 1: (2 ROUNDS 45"/15")
1.) ALT NARROW PRESS
2.) 1-1-2 BENT OVER ROW
3.) STEP IN AND OUT BICEP CURLS
4.) X8 RUNS X8 SKATERS
5.) SKIIERS

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

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

1.) Runs
2.) Uppercuts to Knee Lifts
3.) Skaters to Climbers
4.) Lateral Hop Overs
5.) 2 Push ups to Mountain Climbers

Exercise is a great way to boost your energy- so and so often 10 minutes is all that's accessible to us.
Doable weights are needed for this this quick heart pumpin' session that will energize you from head to toe. We'll be doing 4 exercises for 40" with a 15" transition time (+ warm up and cool ...