4/23/2021 Full Body

4/23

Split Room HIIT 45/15 x 2

squat & reaches / chest flies 

knee strikes / crunches 

jumping jacks / bicep curls

 

HIIT 30/10 x 4 

rotational chest press

straight arm crunches 

rotational back rows 

counterbalance squats

x body climbers 

 

4/16/2021 Full Body

4/16

EMOM – 15 mins

hammer curls (seated) – 20

straight leg situp – 20

hip thrusts (ball) – 20

rev. lunges – 10/side

marching crunches – 20

 

Traditional Set x 4

power push ups – 15

knee tucks – 15

rotational rows – 15

squat & raises – 15

seal jacks – 25

 

4/13/2021 Back & Cardio

4.13

4/13

HIIT 25/25/10 x 4

plank & twists r / plank & twist l

rainbow leg raises / knee tucks

lateral taps / x body jabs

 

EMOM – 15mins 

bear squat & toe taps – 10/side

back ext – 20

reverse crunches & abduction – 20

reverse flies – 20

skaters – 20/ side

4/9/2021 Full Body

4/9

Pyramid 10 – 1

db squats 

walkouts 

bear squats 

skull crushers 

curl jacks

 

Traditional Set x 4

push ups – 15

butterfly ext (ball) – 15

v-outs -15

bicep curls (ball) – 15

row jacks – 20

4/8/2021 Full Body

 

4/8

HIIT 25/25/10 x 3

lassos / knee strikes 

bridge & abduction / x body crunches

ball tucks / shoulder presses 

punches r / punches l

 

Tabata 20/10 x 4

lateral raises 

lateral jacks

 

HIIT 45/15 x 3

hip thrusts

lat pullovers

jump rope

 

4/2/2021

4/2 Full Body

HIIT 30/20/10 x 3

reverse presses / kickbacks

reverse lunges / double drop squats

reverse crunches / marching presses

 

Traditional Set x 4

push up tucks – 15

squat presses – 15

clap unders – 15

diagonal chops – 10/side

power jacks – 20

3/29/2021

 

3/29

HIIT 35/10 x 4

push up jacks

rotational rows

counterbalance squats 

1 leg db crunches 

 

EMOM – 16 minutes 

upper back rows – 20

front squats – 20

bridge & chest flies – 20

half burpees – 20

3/19/2021

3/19 

HIIT 25/25/10 x 4

x body squat / crunch & reach

butterfly hip thrusts / reverse lunges

marching crunches / pressdown jacks

 

Traditional Set x 4

horizontal ball rows – 15

seated squats – 15

seated shoulder press – 15

straight less crossovers – 15

seal jacks – 20

3/12/2021 Full Body

 

3/12

Pyramid Set 10 to 1

lever crunches 

deadlifts 

bicep curls

reverse rows

press up jacks

 

Split Room HIIT 45/15 x 2

squat presses / atl toe touches

shrug & calf raises / russian twists

hammer digs / criss cross jacks