3/5/2021

3/5

Linear Circuit 30/10 x 4

squat and reach 

upright rows

star sit-ups

tricep kickbacks

marching kicks

 

HIIT 35/10 x 4

ball chest presses

elevated crunches

curl to squats 

hopping pressdowns

3/5/2021

3/5

Linear Circuit 30/10 x 4

squat and reach 

upright rows

star sit-ups

tricep kickbacks

marching kicks

 

HIIT 35/10 x 4

ball chest presses

elevated crunches

curl to squats 

hopping pressdowns

2/26/2021

 

 

2/26

HIIT 35/10 x 3

kickbacks & presses

kickstand deadlifts rt 

kickback deadlifts lt

lever crunches

punch jacks

 

HIIT 35/10 x 4

hang cleans

double crunches 

plank & heel raises

row jacks

 

 

2/19/2021

 

2/19

HIIT 35/10 x 3

reverse lunges & front kicks R

reverse lunges & front kicks L

all 4s bridges

reverse crunches

reverse flies

 

2/12/2021

2/12

2/12

HIIT 35/10 x 3

reverse crunches

x body squats

alternating hammer curls

chest presses

seal jacks

 

500 rep challenge

100 reps per exercise your way

push ups – 100 reps

sit ups – 100 reps

back extensions – 100 reps

squats – 100 reps

jumping jacks – 100 reps

2/5/2021

 

 

2/5

HIIT 30/10 x 4 

tricep kickbacks

knee tucks

prisoner squats

jump rope

 

Traditional Set x 4

seated leg raises -15/side

front squats (band) – 15

hip lifts – 15

wide curls (band) – 15

press jacks – 20

1/22/2021 Full Body

 

 

Met-Con 25/35
x-body squat / lunge hammer curl left
tricep extension / lunge hammer curl right

Tabata 20/10
trunk twist
double drop squat

HIIT 35/10
hang cleans
double crunch
side bends
hopping crossover

1/15/2021 Fully Body

 

HIIT 35/10 (x3)
Hammer cleans
Pop taps
Jumping jacks

HIIT 35/10 (x3)
Curl to squat
Crossover crunch
Mountain climbers

Met-Con 30/0 (x4)
Bridge & chest fly
Lunge & twist
Alternating heel pressouts
Tricep kickbacks

1/8/2021 Full Body

Power HIIT 50/10 (x4)
Power cleans / Push-ups
Rotational rows / Frog crunch
Front Press / Pop & Press-up

HIIT 30, 20, 10 (x6)
Back Extensions
Squat Press
Burpee-

Tabata 20/10  (x4)
High Pull
Jackknives