4/12/2022 Back & Cardio

HIIT 45/15

4 Exercises 3 Rounds
Upright Row & Calf Raise
Praying Crunch
Seated Band Row
Squat & Reach
******************
Linear Circuit 25/10
5 Exercises 4 Rounds
Rocketman Extension
Seated Arnold Press
Mountain Climbers
Back Row
Knee Strikes

4/04/2022 Back & Core

HIIT 45/15

4 Exercises 3 Rounds
Renegade Rows
Squat & Side Bends
Seated Row (band)
Bicep Negative (band)
***********************
Split Room HIIT 45/15
6 Exercises 2 Rounds
Plank to Pike/X-Body Squats
Elevated Crunches/Upright Rows
Crossover Crunches/Bench Rows

 

3/22/2022 Back & Core

Met Con 30/0

5 Exercises 4 Rounds
Woodchops R/L
X-Body Squat
X-Body Chop Crunch
Hang Clean
Marching Row
********************
Chaser Set
6 Exercises 3 Rounds
DB Crunches – 15
Jumping Jacks – 20
Reverse flies – 15
Row Jacks – 20
Butterfly Extension – 15
Lateral Jacks – 20

3/17/2022 Core & Back

Traditional Set

4 Exercises 4 Rounds
Ball Rollout – 20
Prisoner Squat – 20
Frog Crunch – 20
American Swing – 20
****************
HIIT 40/10
4 Exercises 3 Rounds
Bridge & Lat Pullover
Windmills
Alternating Straight Leg Crunch
Romanian Deadlift & Row

3/14/2022 Back & Inner Thigh

HIIT 25/25/10

6 Exercises 4 Rounds
Yates Rows (band)/Alternating Band Curl
Fire Hydrant R/Fire Hydrant L
Dynamic Lunge R/Dynamic Lunge L
*******************
Linear Circuit 25/10
5 Exercises 4 Rounds
Y Raise (ball)
Goblet Squat & Leg Abduction
Back Extensions
Skaters Lunges
Jump Rope

3/8/2022 Back & Cardio

HIIT 35/10

4 Exercises 4 Rounds
Wide Back Row
Crossover Crunch (ball)
Butterfly Extensions (ball)
Upper Cuts
********************
Met Con 30/0
5 Exercises 4 Rounds
Upper Back Row
Hopping Crossover
Yates Row
Straight Leg Crunch
Row Jacks

3/3/2022 Back & Biceps

 

HIIT 40/10

4 Exercises 3 Rounds
Skull Crushers
Glute Bridge
Lat Pullover
Knee Strikes
********************
HIIT 25/25/10
8 Exercises 3 Rounds
Tricep Kickback R/Tricep Kickback L
Vertical Crunch/Lateral Jacks
Single Arm Row R/Single Arm Row L
Butterfly Extension/Row Jacks

2/21/2022 Back & Obliques

HIIT 35/10

Rotational Rows

Toe Touches

Rocket-man Extensions

Hopping Crossovers

 

HIIT 25/25/10

Side Plank & Raise Rt / Side Plank & Raise LT

X-B0dy Row RT / X-Body Row LT

Alternating Band Curls / Jump Rope

 

 

2/3/2022 Back & Core

METCON 30/0

5 exercises 4 rounds

Single Arm Row

DB Crunch+Reach (Ball)

Rocketman Ext (Ball)

Ball Pass + Crunch

Shuffle + Jump

 

HIIT 50/10

4 exercises 3 rounds

Hip Thrust + Lat pullover

Reverse Crunches

Squat + Row

Wood Chops