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43:05Episode 1
ENERGIZE & EMPOWER 45 - DAY 20
Episode 1
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) FRONT TO LATERAL RAISE
2.) FWD/BKW A-JACKS
3.) SUMO SQUAT TO ALT HEEL LIFTS
4.) HIGH/LOW PUNCHESCIRCUIT 2: (8 MINUT...
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43:00Episode 2
ENERGIZE & EMPOWER 45 - DAY 19
Episode 2
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) KNEELING GET UPS TO SQUAT WALKS
2.) BENT OVER FRONT RAISE TO PULL DOWN
3.) HIGH/LOW STS PUNCHES
4.) SUMO SQUAT PULSE
... -
42:57Episode 3
ENERGIZE & EMPOWER 45 - DAY 18
Episode 3
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) DBL PULSE GOBLET SQUAT
2.) X8 BUTT KICKERS TO X2 PUSHUPS
3.) DB PICK UP TO STEP BACK LUNGE
4.) CRISS CROSS (OPT JUMP)... -
43:05Episode 4
ENERGIZE & EMPOWER 45 - DAY 17
Episode 4
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) GOBLET HOLD REVERSE LUNGE
2.) X2 ALT CROSS KNEE TO X4 CLIMBERS
3.) ISOMETRIC ALT CURLS
4.) WALL SITCIRCUIT 2: (8 MI...
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43:01Episode 5
ENERGIZE & EMPOWER 45 - DAY 16
Episode 5
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) IN & OUT SQUATS
2.) FILL UP ALT CURLS TO PRESS
3.) DBL PULSE LUNGE TO X2 KNEE DRIVE (R)
4.) DBL PULSE LUNGE TO X2 KNE... -
43:02Episode 6
ENERGIZE & EMPOWER 45 - DAY 15
Episode 6
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) CURL TO ARNOLD PRESS
2.) ALT DBL KNEE TO ELBOW PULSES
3.) BULGARIAN SPLIT SQUAT (R)
4.) BULGARIAN SPLIT SQUAT (L)CI...
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43:14Episode 7
ENERGIZE & EMPOWER 45 - DAY 14
Episode 7
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) ALT DB PICK UP TO x2 SHOULDER PRESS
2.) LATERAL HOPS TO JUMPS/HOPS
3.) WEIGHTED PUSH UP TO GET UP
4.) SQUAT TO HEEL L... -
43:12Episode 8
ENERGIZE & EMPOWER 45 - DAY 13
Episode 8
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) GOBLET SQUAT
2.) R/L PUSH PRESS
3.) SL DEADLIFT R
4.) SL DEADLIFT LCIRCUIT 2: (8 MINUTES)
1.) ALT TOE UP LATERAL SQ... -
43:10Episode 9
ENERGIZE & EMPOWER 45 - DAY 12
Episode 9
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) X4 BENT OVER ROW TO X4 SQUATS
2.) LUNGE FLYS I'S
3.) X4 HORIZ FLY X2 DBL
4.) X2 SQUATS X2 PLANK JACKSCIRCUIT 2: (8...
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43:02Episode 10
ENERGIZE & EMPOWER 45 - DAY 11
Episode 10
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (8 MINUTES)
1.) SUMO DEADLIFT
2.) ALT GET UP
3.) DBL WEIGHT THRUSTER
4.) R/L SIDE LUNGE KNEE DRIVERCIRCUIT 2: (8 MINUTES)
1.) R/L W... -
30:57Episode 11
Semi-Serious Kickboxing Day 10
Episode 11
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.) ALTERNATING FRONT KICKS
2.) R/L DOUBLE PUNCHES
3.) X4 JABS TO ALT 4X KICKS
4.) CRISS CROSS SQUAT WITH ARM BLOCK
5... -
22:17Episode 12
20 Minute Stackable / FLOOR MOBILITY /#13
Episode 12
5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 ( 2 ROUNDS)
1.) R/L SIDE NECK BENDERS
2.) FWD/BACK NECK BENDERS
3.) TABLE TOP CAT/COW
4.) TABLE TOP THREAD THE NEEDLE R
5.) TABLE TOP THREAD THE NEEDLE L
CIRCUIT 2 ( 2 ROUNDS)
1.) WIDE SEATED S... -
21:39Episode 13
20 Minute Stackable / FLOOR STRETCH /#12
Episode 13
5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 (2 ROUNDS)
1.) SEATED CAT COW
2.) SEATED R ROTATIONS
3.) SEATED L ROTATIONS
4.) QL R & L
5.) LONG LEGGED HAMSTRING
CIRCUIT 2 ( 2 ROUNDS)
1.) TABLE TOP CAT COW
2.) CHILDS' POSE
3.) HALF CHILDS P... -
43:05Episode 14
ENERGIZE & EMPOWER 45 - DAY 10
Episode 14
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (10 MINUTES)
X4 SQUATS TO X8 OBLIQUE JACKS
BIRD DOGS R/L
SUPINE CHEST FLYCIRCUIT 2: (10 MINUTES)
QUICK FEET + SKATER + MOUNTAIN CLI... -
42:51Episode 15
ENERGIZE & EMPOWER 45 - DAY 9
Episode 15
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (10 MINUTES)
UNDERHAND GRIP THRUSTERS
WEIGHTED UP DOWNS (OPT. BICEP HOLD)
KICK STAND DEADLIFT (R/L)CIRCUIT 2: (10 MINUTES)
UPRIGHT ... -
43:09Episode 16
ENERGIZE & EMPOWER 45 - DAY 8
Episode 16
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (10 MINUTES)
HAMMER CURLS TO HOP OVERS
R/L CURTSY LUNGES TO REV LUNGES
(x8) JACKS TO UP/DOWNSCIRCUIT 2: (10 MINUTES)
R/L SINGLE ROW... -
42:50Episode 17
ENERGIZE & EMPOWER 45 - DAY 7
Episode 17
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (10 MINUTES)
SKATERS + BUTT KICKS
REVERSE LUNGES/TAPS TO FWD SHLD PRESS
TRICEP OH EXTENSIONCIRCUIT 2: (10 MINUTES)
WEIGHTED THROW D... -
42:51Episode 18
ENERGIZE & EMPOWER 45 - DAY 5
Episode 18
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (10 MINUTES)
STAR JACKS TO SQUAT PULSES
UP DOWN JUMP OVER W/ WEIGHT
WIDE/NARROW ROWSCIRCUIT 2: (10 MINUTES)
DB RAINBOW PRESS SQUATS... -
42:58Episode 19
ENERGIZE & EMPOWER 45 - DAY 6
Episode 19
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (10 MINUTES)
DBL SQUAT TOE/KNEE TOUCH
2 PU + 4 ROWS
SKATERS TO JACKSCIRCUIT 2: (10 MINUTES)
DB FLY
R/L LATERAL SQUAT REACH UPS
DBL ... -
42:52Episode 20
ENERGIZE & EMPOWER 45 - DAY 4
Episode 20
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
UPRIGHT ROW + FRONT RAISE
DB SQUAT (VARIOUS SPEEDS)
HAMMER CURL + BICEP CURLCIRCUIT 2: (10 MINUTES)
LATERAL FLIES
DB OVERHEAD REVERSE LUNGE
AL... -
43:01Episode 21
ENERGIZE & EMPOWER 45 - DAY 3
Episode 21
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (10 MINUTES)
1.) LOW STAR JACKS
2.) FAST FEET TO 2-4X PUSHUPS
3.) SKATERS TO SKIIERS
CIRCUIT 2: (10 MINUTES)
1.) DB FRONT RACKED DBL ... -
42:50Episode 22
ENERGIZE & EMPOWER 45 - DAY 2
Episode 22
This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
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WARM UP & COOL DOWN INCLUDED:
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WORKOUT BREAKDOWN:
CIRCUIT 1: (10 MINUTES)
1.) HEISMANS TO HOP OVERS
2.) REVERSE LUNGE PRESS
3.) I's/A's/T's
CIRCUIT 2: (10 MINUTES)
1.) CHEST FLY
2.) STEP/HOP UP ... -
31:56Episode 23
Semi-Serious Kickboxing Day 9
Episode 23
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.) JAB CROSS HOOK R/L
2.) BODYWEIGHT SQUATS
CIRCUIT 2
1.) UPPERCUT, UPPERCUT, CROSS R/L
2.) JUMP ROPE
CIRCUIT 3
1.) ... -
32:12Episode 24
Semi-Serious Kickboxing Day 8
Episode 24
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.) CAT COW
2.) WORLDS' GREATEST STRETCH
CIRCUIT 2
1.) LEG SWINGS R/L
2.) LATERAL LUNGE TO SIDE STRETCH
CIRCUIT 3
1.)...