1. Stairmaster Warm Up (5 minutes)
2. Medicine Ball Slam (3 sets x 15 reps)
3. Alternating Ropes (3 sets x 30 seconds)
4. Bosu Ball Burpees (3 sets x 12 reps)
5. Sled Push (3 sets)

Rest Duration (60 seconds)

1. Jump Rope (5 minutes)
2. Pull-Ups (25,20,15,10,5 REPS)
3. Dips (25,20,15,10,5 REPS)
4. Push-Ups (25,20,15,10,5 REPS)
5. Air Squats (25,20,15,10,5 REPS)
6. Walking Lunges (5 ROUNDS-20yrds)

Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.

 

Don’t start your workout cold! Kari gives us some tips and pointers to help us maximize our range of motion, limit chance of injury, and train strong.

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• 1 Minute Dumbbell Thruster
• 1 Minute Renegade Row with Pushup
• 1 Minute Reverse Lunge with Curl (remember to curl on the same side you step with!)
• 1 Minute Hip Bridge with Chest Press

Round Break

• 1 Minute Single Leg Deadlift (30 seconds per side)
• 1 Minute Tricep Kickback (30 seconds per side)
• 1 Minute Lateral Lunge (30 seconds per side, or alternate sides)

Round Break

• 1 Minute Side Plank
• 1 Minute Flutter Kicks
• 1 Minute Burpees or Squat Jumps

1-2 minute rest between rounds. Repeat 2-3 times.

Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.

 

1. Bike Warm Up (5 minutes)
2. Barbell Deadlift (5 sets x 15 reps)
3. Dumbbell Walking Lunges (3 rounds, down/back)
4. Single-Leg Kettlebell Deadlift (3 sets x 15 reps each leg)
5. Dumbbell Step-Up (2 sets x 20 reps each leg)
6. Plate Loaded Bridges (3 sets x 10 pause reps)

Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.

 

1.    Jump Lunge - 60 seconds

2.     Dumbbell squat - 25 reps

3.     Log Jump - 60 seconds

4.     Dumbbell Row - 25 reps

5.     Squat Jumps - 60 seconds (soft landings!)

6.     Dumbbell Chest Press - 25 reps

7.     Squat Jacks - 60 seconds

8.     Dumbbell Should Press - 25 reps

9.     Broad Jump - 60 seconds

10.     Dumbbell Curls - 25 reps

11.     Box Jumps - 60 seconds

12.     Dumbbell Tricep Extensions - 25 reps

13.     Box Step Ups - 60 seconds (alternating)

Complete 2-3 rounds at your own pace! Rest durations will vary depending on individual, but 30-60 seconds is recommended.

Do full circuit, rest 1 minute and repeat 2 more times.

Walking dumbbell lunges 15 per side. Hold dumbbells at your sides while
doing the lunges.

Split jumps 1 minute. Stand in lunges position jump up and switch legs
repeatedly for the 1 minute.

Kettlebell row single arm. Standing with your feet apart slight forward
lean, keeping back straight pull kettlebell up into a row. Repeat 12-15
times per side.

Jump rope for 1 minute.

Squat into a dumbbell shoulder press 12–15 per side. Standing with legs hip-width apart, hold dumbbells at your shoulders, squat down then stand back up and lift arm into an overhead press.

Squat jumps 12-15. Squat down and jump up swinging your arms over head.

Standing bicep curls (do both arms together). Don’t swing your arms, keep them controlled both ways. 12-15 reps.

Jump rope 1 more minute.

Rest 1 minute and repeat circuit 2 more times.

Chelsea demonstrates a basic resistance-band row that you can add to your routine today!

1.     Squat 5 sets/5 reps

2.     Squat Hold 3 rounds/30 seconds

3.     Deadlift 5 sets/5 reps

4.     Wall Sits 3 rounds/30 seconds

5.     Bench Press 5 sets/5 reps

6.     Push-ups 3 rounds/30 seconds

7.     Barbell Row 5 sets/5reps

8.     Pull-ups 3 rounds/30 seconds

(rest duration 60 seconds!)