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

6/6/2020 Core & Biceps

Split Room HIIT 25/25/10

6 Exercises 2 Rounds
Hammer Cleans/Toe Touches
Side Bends/Plank Jacks
Goblet Squat/Crossover Crunch
***************************
Traditional Set
5 Exercises 4 Rounds
Concentration Curls – 10/side
Pelvic Thrust – 15
Sit Ups – 15
Wide Arm Band Curls -1 5
Raise Jacks – 20

 

6/2/2022 Chest & Cardio

HIIT 25/5

5 Exercises 4 Rounds
Pec Fly
Rolling Plank
Rear Lunge & Pressout
Rocky Crunch
Single Arm Burpee (alternate arms)
*****************************
HIIT 35/10
5 Exercises 3 Rounds
Alternating Inner Chest Press
Squat & Buttkick
X-Body Fly
Bear Plank (ball)
Jump Rope

5/26/2022 Back & Core

HIIT 45/15

4 Exercises 3 Rounds
Marching Bridge
Star Sit Up
WoodChopper  R/L
American Swing
***********************
Traditional Set
5 Exercises 3 Rounds
Back Extension (ball) – 20
Frog Chop Crunch – 20
Bent Arm Row – 20
DB Sit Ups – 20
Prisoner Squat – 20

5/17/2022 Back & Core

HIIT 35/10

5 Exercises 3 Rounds
Reverse Flies
Reverse Lunges
Reverse Crunch
Reverse Press
Row & Kickout
******************
Ascending Pyramid Set
5 Exercises 3 Rounds
Back Row – 10
T-Back Extension -12
Kick Up Crunch – 15
Butterfly Back Extension – 20
Row Jump – 25

5/3/2022 Biceps & Core

EMOM 12 Mins

4 Exercises 3 Rounds
Vertical Crunch – 20
Band Curls – 20
Ball Rollouts – 20
Squat & Reach – 20
*************************
Met Con 30/0
5 Exercises 4 Rounds
Star Sit Ups
Incline Curls
Glute Bridge
Hammer Curl
X-Body Toe Taps

4/27/2022 Back & Core

Traditional Set

5 Exercises 4 Rounds
Back Extension (ball) – 15
Standing Side Crunch – 15/side
Back Rows – 15
Toe Touches – 15
Plank Jacks – 15
*********************
Met Con 30/0
5 Exercises 4 Rounds
Alternating Yates Rows
Plank Twist
Reverse Fly
Push Through Crunch
Hopping Crossovers

4/25/2022 Chest & Core

 

HIIT 45/15

4 Exercises 3 Rounds
Box Fly (ball)
Figure 4 Crossover R/L
Pugs Up Jacks
Crunch & Jackknife
*******************
Chaser Set
6 Exercises 4 Rounds
Chest Press – 15
Plank Tucks – 25
Bridge & Chest Fly – 15
Jumping Jacks – 25
Squat & Pressout – 15
Lateral Jacks – 25

4/6/2022 Core & Inner Thigh

HIIT 25/25/10

4 Exercises 4 Rounds
Diagonal Lunge R/Diagonal Lunge L
X-Body Chip R/X-Body Chop L
Press & Front Kick/Hopping Crossover
******************
HIIT 35/10
4 Exercises 4 Rounds
Squat & Abductions`
Plank UPs
Ball Leg Raise
Lunge & 1 DB Press