3/16/2021

3/16

HIIT 30/10 x 3

lassos 

crunch & presses

pelvic thrusts 

plank, row, & heel raises

marching rows

 

HIIT 45/15 x 4

triple threat bent row

x body crunches 

lat pullovers (bridge)
swimmers

3/9/2021

 

3/9

Traditional Set x 3

reverse flies – 15

reverse crunches – 15

butterfly ext – 15

side lunges (atl) – 10/side

floor push ups – 12

jumping jacks – 25

 

HIIT 35/10 x 4

sumo squats 

triple threat row

diagonal lunges

marching punches

3/2/2021

3/2

HIIT 30/20/10 x 4

rainbow curl & presses / marching rows

crunches (on ball) / back ext.

rows & reverse flies / marching seal

 

Tabata 20/10 x 4

concentration curls

curl jacks 

 

Challenge 30/20/10 x 4

atl bird dog

plank & db slide

plank & twist

2/22/2021

2/22

Traditional Set x 4

wide arm rows – 15

side bends – 15/side

butterfly push-ups -15

straight leg crunch -15

swing jacks -20

 

HIIT 25/25/10 x 4

crossover crunches rt / crossover crunches lt

x body rows rt / x body rows lt

back extensions (ball) / jumping jacks

2/9/2021

https://vimeo.com/510047045

2/9 

Power HIIT 50/10 x 3

prone leg abductions (band) / butterfly extensions 

lunge & kickbacks L / lunge & kickbacks R

bent row & presses R / bent row & presses L

marching crunches / marching kicks

 

Descending Pyramid

back extensions (ball)

crunches (ball)

glute bridges (ball)

double crunches

lateral jacks

2/4/2021 Back & Core

 

 

2/4 

HIIT 35/10 x 3

triple threat yates rows

triple threat crunches

supermans 

triple threat reverse crunches

triple threat press jacks

 

HIIT 30/10 x4

bicycles 

upper back rows

alternating bird dogs

row jacks

1/19/2021 Back & Obliques

 

HIIT 25/25/10
DB Row LT / DB Row RT
Crunch on ball / Back Extension on ball
Romanian Deadlift / Marching Crunch

EMOM- 15 Minutes
Upright Row 15
Heel Tap Crunch 15/side
Butterfly Extensions 15
X Body Chop Crunch 15/ side
Marching Rows 30

1/11/2021 Back & Biceps

 

AMRAP  15 Minutes
Back row
Praying crunch
Hammer curls
Rocket-man extensions
Lateral jacks
Run up & back to your spot

HIIT 35/10
Concentration curl
Crunch & ball pass
Back extensions on ball
Knee strikes