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Workouts

Workout 1

30 minute Full Body Hiit Fat Burner
  • 50/10 x 3
  • rdl to clean and squat
  • bicep curl to around the world x 2 to forward lunge for 4
  • row for 2 to lunge and butt kick for 2
  • bridge lift for 2 chest fly to leg levers for 2
  • Run in place for 2 minutes
  • tricep kick back for 2 to over head lunge for 2
  • banded fire hydrant for 2 walk feet into plank push-up for 2
  • renegade t rotation for 2 to to jump up reverse fly for 2
  • staggered swing for 2 to sumo squat for 2
  • Run in place for 2 minutes

Workout 2

35 minute Strength , core , and CARDIO
Warm up:
  • 30 seconds of high knees
  • 30 seconds of jumping jacks
  • 30 seconds of pushups
  • 30 seconds of burpees
  • 30 second high plank hold
  • X 3 total
  • 45/15 x 3
  • reverse lunge with a shoulder press
  • ski swings
  • burpee devil press
  • 1 minute core ( low plank spider man’s)
  • Rest 1 minute
  • reverse fly for 2 to curl and press for 2
  • burpee to sumo dead lift for 2
  • alternate bent over row for 2 to forward lunge for 2
  • 1 minute core ( crab kicks)
  • Rest 2 minute
  • decline chest press ( in bridge )
  • rdl for 2 to dead lift and heel lift for 2
  • burpee to stand 2 abductions ( alternate sides)
  • 1 minute core ( slow cross body mountain climbers)
  • Rest 1 minute
Finisher:
  • 20/10x 8
  • lunge jumps for 2 to air squat
  • high plank to low plank 2 hip dips jump up and tuck jump

Workout 3

25 minute Killer Tabata
Killer tabata:
  • 20/10x 8
  • squat and press
  • out and in jump forward and back
  • 1 minute low push-up hold after completing 8 rounds total
  • Rest 30 seconds
  • reverse fly to curl
  • kick through s
  • 1 minute squat hold after completing 8 rounds total
  • 30 seconds rest
  • high pull catch and squat with kb or heavy db
  • 4 high knees to 2 tuck jumps
  • 1 minute low push-up with a pulse at the bottom after completing 8 rounds total
  • Rest 30 seconds
  • man makers
  • heavy banded lateral squat jump
  • 1 minute squat hold after completing 8 rounds total
  • Rest 30 seconds

Workout 4

Total strength and HIIT
Push press (find a weight that is fairly heavy):
  • Perform 3 sets of 10
  • Then do 1 rep max push-ups as many as you can without breaking correct form
  • Rest for 1 minute before moving on to the circuits
  • 45/15x 3 each exercise
  • staggered rdl to reverse lunge knee pull
  • push-up to t rotation for 2 to reverse fly for 2
  • ball slams for 2 to lunge jump for 4
  • 1 minute core ( commando to 4 low punches)
  • Rest 1 minute before moving on
  • abduction for 2 to curl for 2
  • press to side lunge
  • modified side plank with leg lifted reach under and kick forward
  • 1 minute core ( alt scissor crunch)
  • Rest 1 minute before moving on
  • snatch to push-up
  • elevated squat to front raise
  • chest press for 2 sit up and stand for 2
  • Core ( side plank dip)

Workout 5

Crazy cardio and strength
  • 10 minute amrap
  • Set your timer for 10 minutes and do as many rounds as you can in 10 minutes)
  • 200 meter run ( about a 2 minute run)
  • 12 burpee deadlifts
  • Rest 3 minutes
  • Then move on to this circuit using light and heavy dumbbells
  • 50/10 x 2 rounds each ( alternate between light weights and heavy)
  • squat with 2 front raises then stand up ( light)
  • 4 plank jacks to 2 jack press with one heavy dumbbell ( heavy )
  • weighted lunge jump for 3 hold in lunge and do 2 hammer curls ( light)
  • hang clean and press ( heavy)
  • 4 mountain climbers to stand and 4 punches ( light)
  • renegade row to t rotation ( heavy)
  • narrow squat press weights straight out to the side for 2 stand and weighted jacks for 2 ( light)
  • heavy suicide squats ( heavy)
  • tricep extension to bridge lift ( light)
  • reverse lunge to knee tuck with a 3 second hold ( heavy)
  • Rest for 1 minute and repeat 1 more time

Workout 6

30 minute Full Body Cardio and Strength
  • 50/30 x 12

Set your timer for 50 seconds of work and 30 seconds of rest x 12 sets. During the 30 seconds of rest you will do high knees. You will go through all 12 exercises and then rest for 1 minute before and repeat 1 more time.

  • step back lunge row to press -l
  • “. “ right
  • single rdl to high pul catch and squat
  • l- squat chest press
  • fire hydrant for 2 to swing for 4
  • reverse fly for 2 to lunge and pull and press for 2
  • kneeling curl to lateral raise for 2 stand dead lift for 2
  • banded burpee wide row for 2 to front raise for 2
  • lateral bear walk for 3 to squat jack for 2
  • tricep kick backs to step back for 4 to abduction for 2
  • banded curtsy tricep ex to military press
  • Bear push-up to knee tap with band to lateral lunge punch for 2

Workout 7

30 minute cardio and booty burner

Set your timer for 50 seconds of work and 30 seconds of rest x 2 rounds each exercise. You will do burpees during your 30 seconds of rest. You will complete all 12 exercises with no rest and then rest for 1 minute before completing the circuit 1 more time.

  • banded leg lift -l
  • “ “ right
  • plank jack for 2 with band to banded swing and squat for 2
  • banded squat jack for 3 to snatch for 2
  • standing side booty work for 2 to press for 2 -l
  • r
  • bent over row to fly for 2 to rdl and high pull for 2
  • tricep dip to press with forward and back for 2 to modified side plank leg lift for 2
  • “ “ left
  • out and in curl for 2 to forward lunge for 4
  • wide squat to cross kick for 2 with band to chest press and buss driver for 2
  • bear press out with knees for 2 to tricep kick back for 2

Workout 8

33 minute Strength and HIIT
  • Heavy Deadlift

4 sets of 10 heavy deadlift - pick a challenge weight you feel comfortable with ( rest at least 30 seconds to a minute in between sets)

  • 1 rep drop set ( drop down to light weight and do and many reps as you can)
  • Cap at 5 minutes
  • Rest for 2 minutes before moving on to the circuit
  • 50/10x 2 rounds each exercise ( total of 24 sets)
  • 2 bent over rows to 2 lateral raises
  • reverse lunge and curl
  • banded mountain climbers ( band around your feet)
  • banded and weighted good mornings
  • Bear jack for 4 to 4 squat jacks with band
  • low plank punches for 4 to high plank 4 squat thrusts
  • Rest 30 seconds before repeating again
  • kneeling press to stand and press
  • reverse fly to curl
  • weighted single leg bridge lift
  • burpees
  • Bulgarian split squats r
  • left Bulgarian split squat
  • Rest 30 seconds before repeating 1 more time
Finisher : 20/10 x 8 ( 4 rounds each exercise)
  • v-ups
  • 360 squat jumps

Workout 9

30 minute Push and Pull HIIT workout
  • 45/15 x 2 each exercise ( 12 sets total)
  • curtsy to abduction for 2 to lateral raise for 2
  • banded up up down down to military press for 2
  • squat rotation with one weight for 2 to reverse lunge press knee tuck for 2
  • 4 Everest climbers to 4 punches with band
  • bent over row for 2 to clean and forward lunge for 2
  • banded side crunch for 2 to leg lift for 2 with band
  • Rest 1 minute after 2 rounds
  • deadlift for 2 to deadlift knee tuck and hammer curl for 2
  • side lunge walk out t ration walk back in
  • push up to elbow dip for 2 to squat curl jack for 2
  • bent over lat raise for 2 with one dumbbell to alternating reverse lunge for 2
  • banded cross over fire hydrant for 2 to 2 donkey kicks
  • banded lateral bear crawl for 3 to stand abduction and push-up dor 2
Finisher: 30/10
  • sprints ( in drive way or on treadmill)
  • burpees
  • broad jumps
  • X 3 rounds each

Workout 10

35 minute Cardio and Strength workout
Warm up:
  • Run down driveway and back x 2 or on Treadmill for a total of 4 minutes
  • 45/15 x 2 rounds each exercise ( total of 12 )
  • deadlift to heel lift
  • forward lunge to reverse -r
  • curtsy to shoulder press
  • forward lunge to reverse- l
  • kneeling around the world
  • lateral lunge to chest press ( take feet out wide toes turned out lunge to the right holding weight in both palms come up to standing and press the weight straight out in front of you and then do the other side )
  • Rest 1 minute after doing 2 rounds
  • 45/15 x 2 rounds each exercise ( total of 12 )
  • alternating push press
  • rdl to curl
  • standing abduction with a 3 second pause at the top and foot flexed - right
  • weighted v up
  • Standing abduction with 3 second pause at the top with foot flexed- left
  • Plank with alternate knee pulses for 3
  • Rest 1 minute after completing 2 rounds
  • 45/15 x 1 round each ( total of 6 sets)
  • chest press to leg raise
  • pushups with a butt kick
  • banded donkey kicks -left
  • half get up sit up - left
  • banded donkey kick - right
  • half get up sit up -right
  • Run down driveway and back x 2 after completing 2 rounds or on treadmill for 4 minutes

Workout 11

30 minutes of CRAZY BURN FULL BODY
  • 40/10 x 3 rounds each exercise ( total of 9 sets) ( strength)
  • high pull to bicep curl
  • row to 3 mc to stand and knee pull
  • deadlift for 2 to abduction for 2
  • 1 minute core - butterfly sit ups
  • Rest 1 minute before moving on to the next circuit
  • 45/15x 2 rounds each exercise ( total of 6 sets) ( cardio)
  • weighted burpees for 2 to lunge jump for 4
  • broad jump to bear crawl back
  • weighted kick through
  • 1 minute core
  • 40/10x 3 each exercise( total of 9 sets) ( strength)
  • bench or dumbbell press for 2 to leg raise for 2
  • lateral raise for 2 to step up for 2
  • reverse fly for 2 to lateral lunge for 2
  • 1 minute core- shoulder taps
  • Rest 1 minute before moving on to the next circuit
  • 45/15x 2 rounds each exercise ( total of 6 sets) ( cardio)
  • walkout dive bomber for 2 to walk back and tuck jump
  • 4 Everest climbers to weighted squat jump for 2
  • weighted ski jumps
  • 1 minute core - low plank hip dips

Workout 12

The 35 minute BEAST workout
Incline chest press ( in bridge)

Pick a heavy set of dumbbells you feel is challenging but comfortable and confident when performing the exercise

  • 4 sets of 12 rest 30 seconds to 1 minute in between sets

Then drop down to a lighter set of dumbbells and do 1 set max of chest press ( try to get to at least 30)

  • Cap at 5 minutes
  • Rest for 2 minutes
  • 50/30 x 2 rounds each exercise ( total of 6 sets) ( high knees during 30 seconds of rest)
  • in and out curl
  • single rdl for 2 to forward lunge to reverse lunge for 2
  • weighted side plank dips
  • 1 minute weighted wall sit
  • Rest 2 minutes
  • 50/30 x 2 rounds each exercise ( total of 6 sets)( banded plank jacks during the 30 seconds of rest)
  • seated alternating shoulder press
  • squat hold banded abduction for 3 to banded leg lift for 2 ( one band above your thighs and one on your ankles )
  • banded bicycle crunches
  • 1 minute weighted wall sit
  • Rest for 2 minutes
  • 50/30x 2 rounds each exercise ( total of 6 sets)( burpees during the 30 seconds of rest )
  • Banded overhead tricep ex
  • weighted banded lateral lunges
  • leg raises for 4 to straight leg bicycle crunches
  • 1 minute weighted walk sit - Pick a weight you feel is challenging and confident using for 1 minute

Workout 13

32 minute Burn out Full Body workout
  • Decline pushups ( feet elevated)- 8
  • Sit ups - 20
  • Tricep ex - 12
  • Deadlifts -12
  • Calf raises -12
  • X 3 rounds
  • 1 round max man makers
  • Cap at 10 minutes
  • Rest for 1 minute before moving on to the next circuit
  • 50/10x 3 rounds each exercise ( total of 6 sets )
  • high pull for 2 to curl and squat and pulse for 2
  • renegade row 2 to 4 curtsy’s
  • 1 minute burpees
  • Rest 1 minute before moving on to the next circuit
  • 50/10x 3 rounds each exercise ( total of 6 sets )
  • lateral sumo squat fur 2 to 2 Rdl
  • chest fly for 2 to 4 jack press
  • 1 minute high knees
  • Rest 1 minute before moving on
  • 50/10x 3 rounds each exercise ( total of 6 sets )
  • Bear front raise to run out high knees
  • curl jack for 2 to forward lunge and punch for 2
  • 1 minute jumping jacks
  • Rest 1 minute before moving on
  • 50/10x 3 rounds each exercise ( total of 6 sets )
  • Side plank inner thigh work
  • banded pull apart for 2 to squat knee tuck for 2
  • 1 minute shoulder taps

Workout 14

30 Minute Leg and BOOTY Burner
Racked Forward lunges – pick a pair of challenging dumbbells to use
  • 4 sets of 12 - rest 30 seconds to 1 minute in between sets
  • 1 max set of lunge jumps
  • Cap at 5 minutes
  • Rest 1 minute before moving on
  • 8 minute amrap
  • 30 elevated squats
  • 30 sit ups
  • 20 snatches
  • 2 minute plank
  • Rest 2 minutes
  • 45 / 15 x 2 rounds each exercise ( total of 4 sets )
  • kneeling curl for 2 to surrender squats for 2
  • cross body chest press for 4 to hamstring curl for 2 with band around feet
  • 1 minute burpees after completing 2 rounds
  • Rest 30 seconds before moving on
  • 45 / 15 x 2 rounds each exercise ( total of 4 sets )
  • one hand on kb or db do a push-up then pull the opposite elbow back for 2 to 1 arm swing for 2
  • lateral raise for 2 to squat and abduction for 2
  • 1 minute high knees
  • Rest 30 seconds before moving on to the finisher
Finisher:
  • 20/ 10x 8 sets (4 rounds each exercise)
  • Burpee tuck jumps
  • Low squat hold with knee press out with band on

Workout 15

30 minute Core crusher and Full body HIIT
  • 4 sets of 12 reps of bicep curl - pick a weight that is challenging - rest 30 seconds - 1 minute between sets
  • 1 max rep of banded bicep curl jacks ( try to reach for 100 total)
  • Cap at 5 minutes
  • Rest for 2 minutes
8 minute emom
  • 1st minute : plank variation- high plank
  • 2nd minute : 20 pushups
  • 3rd minute : plank variation - low plank
  • 4th minute 20 pushups
  • 5th minute : plank variation - side plank- right
  • 6th minute : 20 pushups
  • 7th minute : plank variation -side plank - left
  • 8th minute : max pushups ( as many as you can get in that minute as fast and controlled as possible)
  • Rest 2 minutes
  • 50/10x 12 sets total no repeat
  • heavy kb clean to side lunge alt
  • rdl to high pull with 20 lb dumbbells
  • kick through for 2 to 4 heavy kb swing
  • reverse fly for 2 to racked forward lunges for 4
  • kb high pull catch and squat for 2 to reverse lunge for 2
  • t rotation for 2 to sumo squats for 4
  • staggered kb swing alternating switching sides
  • curtsy for 4 to over head tricep with 1 heavy db
  • heavy kb pull throughs for 2 to squat and press for 2
  • bridge lift for 2 to incline chest press for 4
  • pike kb swings
  • alternate squat and press
  • Rest 2 minutes
Finisher:
  • 20/10x 8
  • Weighted wall sit holding a weight goblet style with 1 dumbbell or kettlebell

Workout 16

32 minute FULL BODY BLASTER
  • Back squat 4 sets of 12 - rest 30 seconds to 1 minute in between sets
  • 1 round max squat jumps
  • Cap at 5 minutes
  • Rest 1 minute
  • 8 minute amrap
  • 10 cleans
  • 10 tricep dips
  • 20 sit ups
  • 2 minute plank
  • Rest 2 minutes
  • 45/ 15 x 3 each exercise ( total of 12 sets)
  • push press for 2 to banded March for 4
  • row for 2 to step up for 2
  • Run
  • Bulgarian with 2 lateral raises
  • banded hydrants
  • Sprint for 2 minutes

Workout 17

Floor press / 4 sets of 12 - pick a set of dumbbells that are challenging
  • 1 round of max pushups
2 minute plank -
  • 30 second high plank kick throughs
  • 30 second shoulder taps
  • 30 low plank spider man’s
  • 30 second low plank hold
  • Rest for 1 minute
  • 50/10 x 3 rounds each ( total of 6 sets)
  • single leg rdl to reverse fly
  • banded lateral squat and press
  • Run in place, down driveway in back or on treadmill for 2 minutes
  • Rest for 1 minute before moving on
  • 50/10 x 3 rounds each ( total of 6 sets)
  • band pull apart for 2 to hold it wide reverse lunge for 4
  • banded side to side push up for 4 with band around wrist to 2 butt kicks
  • Run in place, down driveway and back or on treadmill for 2 minutes
  • Rest for 1 minute
  • 50/10 x 3 rounds each ( total of 6 sets)
  • Bear row for 2 to sumo squat for 2
  • high pull for 4 to curtsy for 4
  • Run in place, down driveway and back or on treadmill for 2 minutes
  • Rest for 1 minute
  • 50/10 x 3 rounds each ( total of 6 sets)
  • standing chest fly for 2 to front raise for 2
  • goblet squat for 2 to forward lunge for 2
  • Run in place, down driveway and back or on treadmill for 2 minutes
  • Rest for 1 minute

Workout 18

40 minute Metabolic Burner
  • 4 sets of 12 - pick a weight that is challenging
  • Floor press
  • 1 round max pushups
  • Cap at 5 minutes
  • Rest 2 minutes
  • 8 minute amrap
  • 16 dead lifts with barbell
  • 10 burpee devil press
  • 16 elevated squats
  • 2 minute plank
  • Side plank flys
  • Rest 2 minutes
  • 50/10x 3 each exercise ( total of 6 sets)
  • reverse lunge chest fly for 2 hold at top 2 shoulder press
  • side lunge with foot elevated for 2 to 2 leg lifts
  • 1 minute squat jumps
  • Rest 1 minute
  • 50/10x 3 each exercise ( total of 6 sets)
  • barbell clean and press
  • 1 arm squat row to curl with Trx
  • 1 minute burpees
  • Rest 1 minute
  • 50/10x 3 each exercise ( total of 6 sets)
  • banded plank forward taps for 4 to squat jump on box for 2
  • single leg bridge lift on Bosu
  • 1 min crossbody mc

Workout 19

40 minute STRONGER THAN EVER workout
  • 4 sets of 12 heavy Romanian deadlifts -rest 30 seconds to 1 minute in between sets
  • Cap at 5 minutes
  • Rest 2 minutes
8 minute emom
  • 1st minute : 12 high pulls
  • 2nd minute : 12 alternate shoulder press
  • 3rd minute : 24 reverse flies
  • 4th minute : max pushups
  • 5th minute : max squat jumps
  • 6th minute : 12 high pulls
  • 7th minute : 12 shoulder press
  • 8th minute : 24 reverse flies
  • 9th minute: low plank spider man’s
  • 10th minute : butterfly sit ups
  • Rest 2 minutes
  • 45/15x 3 rounds each exercise ( total of 6 sets)
  • reverse lunge with a bent arm lateral raise
  • inchworm walk out to 2 rotation for 2
  • Run 2 minutes
  • Rest 1 minute after your run
  • 45/15x 3 rounds each exercise ( total of 6 sets)
  • weighted fire hydrants ( weight bend leg)
  • incline chest fly to diamond press
  • Run 2 minutes
  • Rest 1 minute after your run
  • 45/15x 3 rounds each exercise ( total of 6 sets)
  • Mountain climbers for 4 to low squat and front raise for 2
  • kb clean and squat
  • Run 2 minutes

Workout 20

30 minute FAST AND EFFECTIVE workout
  • 4 sets of 12 Bulgarian split squat - Rest 30 seconds to 1 minute in between sets
  • Cap at 5 minutes
  • 8 minute amrap
  • 12 back squat
  • 12 rows
  • 20 sit ups
  • 2 minute plank ( up up down down and hip taps)
  • Rest 2 minutes
  • 45/15x 3 rounds each exercise ( total of 6 sets)
  • squat to heel lift for 2 to over head tricep ex for 2 with 1 heavy dumbbell
  • kick through for 2 to high pull catch for 2 with kb
  • 1 minute sprint
  • Rest 1 minute
  • 45/15x 3 rounds each exercise ( total of 6 sets)
  • plank front raise for 2 to stand and 4 punches
  • monster walk for 3 to standing hamstring curl for 2
  • 1 minute sprint

Workout 21

36 minute GET SHIT DONE workout
  • 12 min Amrap
  • 10 heavy split stance rows each
  • 20 elevated squats
  • 15 burpees
  • Rest 2 minutes
  • 45/15 x 3 rounds each exercise ( total of 6 sets)
  • forward lunge twist to reverse then squat and press
  • Y reach for 2 to cleans for 2
  • Man makers 1 min
  • Rest 1 minute
  • 45/15 x 3 rounds each exercise ( total of 6 sets)
  • wide squat to rotation for 2 to stand and curl for 2 with kb
  • jump over dumbbell for 3’ro deadlift for 3
  • Man makers 1 min minutes
  • Rest 1 minute
  • 45/15 x 3 rounds each exercise ( total of 6 sets)
  • banded abduction for 2 to side plank leg lift for 2
  • pike jumps with Bosu for 2 squat and front raise for 1
  • Man makers 1 minutes
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