6/24/2022 Full Body

HIIT 25/10

5 Exercises 4 Rounds
Alternating Pulse Lunge
Bicycle Crunch
Incline Curls (ball)
Ball Crunch
Quarter Turns
********************
Linear Circuit 25/10
5 Exercises 4 Rounds
Power Cleans
Crunch & Swing Through
Ball Plank
Alternating Band Curls
Prisoner Squats

6/23/2022 Power

Ascending Rep Set

5 Exercises 3 Rounds
Hang Clean – 10
Sit Up – 12
Bench Thrust – 15
Seated Squat Jump -18
Air Slams – 20
********************
HIIT 40/10
5 Exercises 3 Rounds
DB Swing & Row
Figure 4 Crunch R/L
Dynamic Lunge R/L
Clap Unders
Pop & Pressdown

06/22/2022 Back & Biceps

EMOM 12 Mins

4 Exercises 3 Rounds
Hammer Curls – 20
Jackknives – 20
Wide Back Rows – 20
Goblet Squat & Press – 20
****************************
Split Room HIIT 45/15
6 Exercises 2 Rounds
Shrug & Calf Raise/Sit Ups
Calf to Press/Butterfly Extension
Yates Row/Seal Jacks

06/21/2022 Shoulder & Legs

Box Circuit 45/15

4 Exercises 3 Rounds
Bridge & Box Flies
Romanian Deadlift & Upper Back Row
Lat Pullover (band)
Squat & Calf Raise
***********************
HIIT 35/10
5 Exercises 3 Rounds
Reverse Lunge
Seated X-Body Crunch
Circular Shrugs
Elevated Bridge & DB Hold
Snatches R/L

 

6/20/2022 Chest & Obliques

Met Con 30/0

5 Exercises 4 Rounds
Alternating Chest Press
Bicycle Crunch
Push Up & Bear Squat
DB Squat
Jump Rope
**********************
Traditional Set
5 Exercises 4 Rounds
Chest Fly (ball) – 15
Side Crunches – 15
Russian Twist – 15
Incline Chest Press (ball) – 15
Jumping Jacks – 20

6/17/2022 Full Body

HIIT 45/15

6 Exercises 2 Rounds
Decline Bridge/Seal Crunch
Glute Kickback R/L/Skull Crusher & Press
Butterfly Thrust/Jabs R/L
***********************
HIIT 35/10
4 Exercises 4 Rounds
Ball Rollouts
Box Fly (ball)
American Swings
Rotational Air Slams

6/16/2022 Shoulders & Core

 

HIIT 45/15

6 Exercises 2 Rounds
Lasso/Trunk Twist
Alternating Hammer Raise/Windmills
X-Body Row & Press R/L/X-Body Knee Drive R/L
**********************
Met Con 30/0
5 Exercises 4 Rounds
Prayer Crunch
T-Back Extension
X-Body Chop Crunch
Bilateral Raise
Standing Side Crunch

6/15/2022 Shoulders & Core

HIIT 35/10

4 Exercises 4 Rounds
Upper Back Row
Diamond Crunch
Goblet Squat & Press
Plank Jacks
***********************
HIIT 35/10
4 Exercises 4 Rounds
Single Arm Raise (band)
Crossover Crunch (ball)
Front Press
Crunch & Ball Pass

6/14/2022 Back & Cardio

HIIT 25/25/10

6 Exercises 4 Rounds
Band Rows/Trunk Twist
Shrug & Calf Raise/Squat & Overhead Raise
Marching Crossover/Skaters
*****************************
Met Con 30/0
5 Exercises 4 Rounds
Angel Extension
Seated X-Body Crunch
Reverse Fly
Hip Lifts
Double Drop Squat

6/13/2022 Buns & Shoulder

HIIT 45/15

4 Exercises 3 Rounds
Lateral Raises
Bear Squats
Double Crunch
Pop & Press UP
*******************
Traditional Set
5 Exercises 4 Rounds
Romanian Deadlift – 15
Crunches – 15
DB Squats -15
Pelvic Thrust & Squeeze – 15
Jumping Jacks – 15