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KETTLEBELL WORKOUT Warm-Up -- Run 1 Mile Workout -- Repeat 4x .25 mile run 12 KB Cleans 12 KB Overhead Press 12 KB Front Squats 12 KB Rotational Deadlift 24 KB Figure-8 Walking Lunge 12 Burpee w/KB Pull-Thru Cool Down -- Run 1 Mile Equipment: Kettlebell
PUSH/PULL WORKOUT Workout -- Repeat 4x 15-20 Incline Push-Ups (Push) 10-15 Inverted Rows (Pull) 10-15 Dips (Push) 15-20 Curls (Pull) Add planks and some lower body movements to spice it up! Equipment: Barstolls
HOW TO FOAM ROLL How to foam roll-an overview Calves Hamstrings IT bands Glutes Upper back Chest (guys only) Hip flexors Quads Anterior tibialis Equipment: Foam Roller
QUARANTINE WORKOUT Warm-up: 1. Arm circles...15-20 seconds forward and backwards 2. Jumping Jacks ( step out/seal jack option)...15-20 3. Body weight squats...15 Workout: 1. Curls...3x10 2. Overhead Press...3x10 3. Straight leg deadlift...3x10 4. Goblet Squat...3x10 Stretch: 1.Shoulder stretch 2. Pec, bicep and shoulder 3. Hamstring 4. Flamingo Equipment: Set of Dumbbells
AS MANY ROUNDS AS POSSIBLE WORKOUT Set a timer for 5 minutes and perform 10 reps of 4 exercises from GROUP A (next video) continuously for 5 minutes. Rest for 1 minute. Set the timer for 5 minutes again and perform 10 reps of 4 exercises from GROUP B (next video) continuously for 5 minutes. Rest for 1 minute and repeat the cycle one more time! Have fun! Equipment: A sturdy bench or something you can step up and down from and a timer.
AS MANY ROUNDS AS POSSIBLE WORKOUT Continued... Group A Exercises: * Step Ups * Tricep Dips * Superman with Lat Pull * Burpee
AS MANY ROUNDS AS POSSIBLE WORKOUT Continued... Group B Exercises: * Squat with alternating Reverse Lunges * Alternating Plank Up Downs * Glute Bridge * Seal Jacks
QUARANTINE WORKOUT W/KIDS Warm-up: 1. Jumping Jacks 2. Arm Circles 3. Squats Workout: 1. Curls...3x10 2. Overhead Press...3x10 3. Squat...3x10 Stretch: 1. Shoulder, bicep and chest 2. Shoulder 3. Hamstring 4. Quads Equipment: Set of Dumbbells
TOTAL BODY STRENGTH Workout -- 2-3 Sets of 10-15 Reps Warm-up: Cat & Camels & Bird Dogs with Elbow Knee Touch Workout Set #1 Push-up to Down dog Superman with a reach around Lunges (optional biceps+shoulder) Full sit up REPEAT 2-3 times Workout Set #2 Dips Bent over rows Squats, single leg or jump squats Russian twists REPEAT 2-3 times Equipment: Dumbbells (optional)
FULL BODY WORKOUT Workout -- Repeat 4x Squat x10 Rows x10 each arm Reverse Lunge x10 each leg Press x5 each side Swing x15 Suitcase carry one lap each side Equipment: Bucket
TOTAL BODY STRENGTH/BODY WEIGHT Workout -- Repeat 2-3x Push-Ups Floor Upper Back Squeeze Hip Extensions Crunch REPEAT 2-3 sets Dips Superman with a W Lunges Plank REPEAT 2-3 sets Mobility Move- Thoracic spine rotations Equipment: None needed
BODY WEIGHT WORKOUT Warm-Up -- Run .5 Mile Workout -- Repeat 6x 10 Squats 12 180 1.25 Squat Hops 10 Lunges 12 Diagonal 1.25 Lunge Hops 10 Tricep Push-Up 12 Alternating 1.25 Push-Up 10 Pikes 12 Diagonal Tucks 10 Broad Jumps Equipment: None Needed
BODY WEIGHT WORKOUT Workout -- 20 Squats 20 Dead Bugs -- 10 each side Isometric Hold Split Squat -- 30 secs/side) Cross Over Lunge -- 15 each side Push Ups -- 15 each side Mountain Climbers -- 15 each side Side Lunges -- 15 each side Straight Leg Sit Up -- 15 Alternating Plank Shoulder Taps -- 30 Equipment: None Needed
LOWER BODY FOCUS/ENDURANCE Warm up with: 30 seconds each-high knees, butt kicks, lateral shuffles, lunge with rotation Every Minute on the Minute Workout (EMOM) Complete each exercise for 15-20 reps (adjust reps if needed to keep rest periods short ~10-20 seconds) and recover for the remainder of the 1 minute. At the top of the next minute move on to the next exercise. Repeat for all 5 exercises then rest 3-5 minutes and repeat. Complete 3 rounds. 1. Step up with knee lift and reverse lunge 2. Bench skaters (can also be performed on floor) 3. Single Leg Hip bridge 4. Bench Toe Taps 5. Squat jumps (aim to touch bench) Equipment: Bench/Box
TOTAL BODY STRENGTH WORKOUT 10 exercises. One round of each done 3 times with no breaks between exercises but a 2 minute break between rounds. Weights or bands recommended but not required. 1. Squat Curls Presses 2. Upright Rows with Calf Raises 3. Goblet Squats 4. Walking Planks 5. Crouch to Fly 6. Tricep Extensions 7. Lunge with Twist 8. Lateral Shoulder Raises 9. Push-ups 10. Russian Twists Equipment: Weights or bands strongly recommended but you can improvise with whatever you may have around the house.
STRENGTH WORKOUT Dynamic warm up-beast maker pieces, 10 reps each, 2x thru One set of challenging weight dumbbells-suggest 15-20# 40 sec work/40 recovery Front squat Military press Renegade Row Sprawl w curl Rest 1 minute, repeat 2-3 times, rest 3 minutes Finisher/Endurance Test Full Beastmaker, as many as possible (with breaks/modifications) 2 minutes Equipment: Dumbbells
PLANK SERIES "Plank Progression" -Try these different variations of plank to stay sharp at home, with no equipment! -- Plank Series- 3 sets/5 reps each -- Plank series (in push up position) - 3 sets/5 reps each -- Plank knee unders/knee outs - 3 sets/5 reps each. If this is tough, then do it everyday until it's not. Once this becomes manageable, use it as a warm-up, then begin to add more exercises. Equipment: None needed
THE BODYWEIGHT BUILDER Warm-Up: • 30 Sec Jumping Jacks • 15 Body Weight Squats • 10 Arm Circles (Fwd/Bck) • 30 Sec High Knees Workout: 3 Sets of 12 Reps *NOTE: All 6 exercises = 1 Set • Sit-to-stand Squats • Push Ups • Bird Dog w/ Crunch • Split Jumps • Dips • Plank w/ Shoulder Taps Cool Down: • Alt. Forward Lunge w/ OH Reach • Quad Stretch • Hamstring Stretch • Standing Chest Stretch Equipment: Chair or Bench with Weights or Heavy Object Optional
KETTLEBELL STRENGTH CIRCUITS Run 1 mile warm-up CIRCUIT 1 12 Deficit KB squats 12 Decline push-ups 15 OH press to extension 20 Jumping lunges x3 Run 1/2 mile CIRCUIT 2 12 Deficit KB deadlifts 12 Single arm row (6 ea. side) 15 Clean to curl 20 Hinge to hops x3 Run 1/2 mile CIRCUIT 3 10ea. Deficit KB squat to DL 10ea. Elevated push-up to inverted push-up 10ea. Clean to press 20 Elevated burpees x3 Equipment: Kettlebell & Two (2) Elevated Platforms
TOTAL BODY STRENGTH WORKOUT Workout -- Squat 10x -- Cross-body mtn climber 20x -- 4x high knees + 1x burpee 5x -- Roman shoulders 10x -- Gate swings 10x -- Knee grabs 10x -- Rev or plyo lunges 20 Total or 10 plyo -- Bicycle crunches 20x -- Speed skaters 10x -- Bear crawl 7 forward 7 backward steps REPEAT 4X Finish with 20-30 minute walk or run Equipment: None Needed
STRENGTH AT HOME WORKOUT Workout -4 Rounds -20 seconds between each exercise -2 mins between rounds =Push Ups/ 1 min =Squats/ 1 min =Mountain Climbers/ 1 min =Sit ups/ 1 min =Plank with Shoulder Tap/ 1 min Equipment: None Needed
BODY BAR WORKOUT Warm-Up -- 5 min jump rope Workout -- 20 BB conventional deadlifts 20 BB cleans 20 walking lunge to OH press 20 OH squats 20 bent rows 1 min jump rope x5 CORE FINISHER 10 sit-up to OH press 10 leg windmills 10 crunch to extension 10 glute bridges x4 Cool Down -- 5 min jump rope Equipment: Body Bar
HEALTHY HOME STYLE WORKOUT Warm up: walk around the block 5-7 mins Workout: BALANCE 5 Mins -Heel to toe w/towel 10-12 reps -Lateral lunge w/leg lift 10-12 reps -One leg Halo w/towel 10-12 reps CORE 5 mins -Bridge w/one leg up 10-12 reps -Russian Twist w/towel 10-12 reps -Superman’s 10-12 reps STRENGTH 5 mins -Single arm tows 10-12 reps -Reverse Lunge w/towel Overhead 10-12 reps -Overhead press 10-12 reps CARDIO 5 mins -High Knees 30 second intervals -Jumping Jacks 12 reps -Kick forward and back 10-12 reps Cool down stretch 5-7 mins Equipment: Towel
FUNCTIONAL STRENGTH TRAINING Workout -- 10 reps each exercise, 3-5 rounds Push ups Band pull aparts Goblet squats Single leg deadlift Reverse lunge Farmer’s carry Equipment: One (1) Heavy Weight & Resistance Band
HIGH INTENSITY DUMBBELL WORKOUT Workout -- Run 0.25 miles (Red Zone) Single arm reverse lunge to press (10 ea) Single arm DB swings (10 ea) DB jump squats (20 total) Renegade rows (20 total) Mountain Climbers (20 ea) --> Rest 2 min and alow heart rate to recover 110 BPM or less. Repeat 3 rounds for beginner, 5 rounds for advanced Equipment: Treadmill or outdoors and 1 set of medium dumbells (15 - 30lbs)
BODY WEIGHT WORKOUT Jump rope 5 mins 10 Tricep push-ups 15 Squats 10 Box jumps 15 Reverse lunges R 10 Knee drives R 15 Reverse lunges L 10 Knee drives L 15 Tricep dips 100 Jump ropes x6 CORE WORK 10 table top tucks 20 mountain climbers 10 Pike taps 10 Windmills x5 Jump rope 5 mins Equipment: Jump Rope & Step
LOWER BODY/CORE PYRAMID 5 rounds of stairs 50 squats 50 lunges (each leg) 50 hip bridges 50 mt. Climbers 50 russian twists 4 rounds of stairs 40 squats 40 lunges (ea leg) 40 hip bridges 40 mt. Climbers 40 russian twists Repeat with 3 round of stairs, 30 reps of everything, 2 and 20, 1 and 10
COUNT BY 5 Warm-Up -- Workout -- 5x Squat plus Reverse lunge each leg 10x speed skaters 15x tricep dips 20x alternating v-up 25x high knees 30x stationary bike 35x shoulder taps 40x mountain climbers REPEAT 4-5x Finish with 20-30 minute walk or ruck
GOLF FITNESS SMR: TFL/IT band - 1 set 30 - 60 sec hold Calves - 1 set 30 – 60 sec hold T-Spine - 1 set 30 - 60 sec hold Warm-up/ active stretches: Half-kneeling calf stretch - 1 set 10 reps Hip drops - 1 set 10 reps Reach back - 1 set 10 reps Helicopter turns - 1 set 10 reps Core/Balance: Single-leg bridge - 2 sets 12 reps Disassociation plank - 2 sets 12 reps Half kneeling medicine ball rotation - 2 sets 12 reps Single-leg windmill - 2 sets 12 reps Perform core/balance as a circuit before moving on to resistance. Resistance: Push-up with rotation - 2 sets 12 reps Squat to press with rotation - 2 sets 12 reps Lunge stance one-arm incline dumbbell row - 2 sets 12 reps YTA - 2 sets 12 reps Lateral bounding - 2 sets 12 reps Perform resistance as a circuit. Equipment: Foam roller, medicine ball, dumbbells
DUMBBELL STRENGTH 1 mile run / 10 min warmup 15 Snatch R/L (first round right side, second left) 10 Squat to lunge to press R/L 21 Alt upright row x2 .5 mile 15 Chest fly R/L 10 Chest press to sit-up to OH press 21 Russian twist x2 .5 mile 15 Back fly R/L 10 SL hinge to row 21 halos x2 REPEAT x2-3 Equipment: Dumbbell
BODY BAR WORKOUT Rope 5 mins 21-15-9 Zercher squat Underhand bent row Curl x3 2.5 min rope 21-15-9 Front squat OH press Extension x3 2.5 min rope 21-15-9 Good morning Superman to pull Pushup x3 5 min rope
WHOLE BODY WORKOUT Warm-up: Step-ups Soup can: biceps curls, lateral raises, rows Heavy book: front raise, single-leg deadlift, lateral squats Spandex pants: rear delts, rows, single-arm biceps curls, side bends, tricep o-h extensions Core: planks
DOUBLE DUMBBELL CIRCUIT 1 Run 1 mile 60 RDLs 1 minute rope 50 front squats 1 minute rope 40 walking lunge to OH press 1 minute rope 30 rows 1 minute rope 20 push-ups 1 minute rope 10 burpees *then back up the ladder Run 1 mile Equipment: Two (2) Dumbbells
HIIT CIRCUIT WORKOUT (30 seconds each exercise for 3 rounds): Circuit #1 • V-sit with pillow press • Russian twists • Plank to Pike toe touch Circuit #2 • Pillow transfer • Hip Bridge with pillow squeeze • Plank to rotation Equipment: Pillow
BODY WEIGHT WORKOUT Run 2 mile warm-up 10 broad jumps 20 reverse lunges 10 up-down push-ups 20 mountain climbers 10 crunches Run .2 miles x5 Run 1 mile cool-down
BODY WEIGHT WORKOUT 5 minute jump rope 30-20-10-20-30 rep scheme Squats Bear crawl Shoulder taps Side-lying hip raise R Glute bridges Side-lying hip raise L Burpee to row 110 jump ropes x5
BODY WEIGHT WORKOUT Run .5 miles 20 lateral squats 10 inchworm w/jack 20 push-ups 10 beast to crab flow 20 glute bridges 30 frog pumps 10 rock'n'roll burpees Run .5 miles x5
BODY WEIGHT WORKOUT Run 5 minutes Run 1 minute 20 squats 20 reverse lunges 20 single leg hinges 10 inchworms 10 push-ups 5 plyo push-ups 10 burpees 20 skips 20 jumping lunges 20 jumping squats REST x5
Tone & Balance Equipment: Chair, Towel, Weights Optional
Yoga for Back Pain Equipment: Yoga Mat, Strap/Towel Optional
Chair or Ball Yoga Equipment: Straight backed chair with no arm rests or an exercise ball
Yoga Stretch 1 Breathwork gentle stretching seated gentle stretching lying down Savasana, final relaxation Equipment: yoga mat
Sustainable Practice This class is infused with some postural elements to help you feel better. Good posture aids in good breaths and this reduces your body’s stress level.
Pilates w/Small Ball and Strap 2 Seated warm up Seated small ball stretching and Upper body work Seated Pilates core exercises Supine core work Side body stretch and strengthen Inner thigh strengthening Rolling like a ball Kneeling leg work Cool down stretch Equipment: yoga mat, small ball, exercise strap
Pilates w/Small Ball and Strap 3 Seated warm up Seated small ball stretching and Upper body work Seated Pilates core exercises Supine core work Kneeling leg work /ball Side body stretch and strengthen Inner thigh strengthening quad strengthening Cool down stretch Equipment: yoga mat, small ball, exercise strap
Recovery Yoga Equipment: Carpet or yoga mat, a cushion, 2 blankets
Yoga Practice Equipment: Comfortable Clothing, Yoga Mat if available, Yoga Strap or Bathrobe Tie, Yoga Blocks or Home Blocks Described on Video Bath Towel
Intermediate Yoga Breathwork Yoga stretches Sun Salutation A Yoga Flow poses Standing Balance Savasana ( final resting pose) Equipment: yoga mat, yoga block and strap optional
Basic Yoga Equipment: Carpet or yoga mat, a cushion, 2 blankets
All Levels Yoga Practice An in-home all levels practice with optional assistance focusing on standing balance poses and prone/supine core strengthening on the mat. Equipment: Yoga mat(s), two chairs, folded towel
BALANCE Workout -- *15-20 min walk for warm up 1. Single leg (SL) balance 2x30 sec each side 2. Gate swing (SL) 2x15 reps each side 3. Squat to heel raise 2x15 4. Figure 8's (SL) 2x15 each side 5. SL Reaches 2x10 each side 6. Hip Arcs (SL) 2x15 each side Equipment: Chair, railing or wall
SEATED STRENGTH WARM-UP (30 sec each): -Marches -Shoulder Rolls (Forward/Back) -Rotations -Ankle Rotations -Reaches WORKOUT (12-15 reps 2-3 sets): -Sit to Stand opt: use a wall or -Single Leg -Towel Press -March to Extension -Towel Pulldown -Toe Reach opt: Single Leg deadlift -Towel Front raise with rotation -Calf raises opt: Towel toe push -Towel Tricep extension -Lateral taps opt: Standing lateral raises -Towel Bicep curl -Towel rotations STRETCH (Hold 30-60 sec each): -Seated Figure 4 -Seated Hip Flexor -Chest opener -Tricep stretch -Shoulder stretch - arm across Equipment: Chair, Towel, (Optional) Weights, Resistance Band
CHAIR or BALL YOGA Standing Hip Openers and Balance Equipment: Chair (no sides) or Exercise Ball. Class will be all seated or standing using the chair or the ball to assist/make things more challenging. Hip openers and balance poses with minimal to no forward folding.
CARDIO TONE & BALANCE Warm up: march, high knees, hamstring curls, step touch, squats and breath Each exercise below performed for one minute: Single leg lateral lifts March or jog in place Bicep curl to overhead press with calf raise Jumping jacks Lunges right side Lunges left side High knees Push Ups Step touch or skaters Single leg dead lifts - each side Hamstring curls Tricep dips or kickbacks Core: Seated or standing lateral side bends 3 x 1 minute planks Stretch Equipment: chair or ball, set of weights, band or two cans of vegetables!
TOTAL BODY WORKOUT Warm-up: 10-minute walk Core/Balance: Floor marching – 2 sets 12 reps Floor Bridge – 2 sets 12 reps Single-leg Balance reach – 2 sets 12 reps Perform core/balance as a circuit before moving on to resistance. Resistance: Scaption – 3 sets 12 reps Incline push-up – 3 sets 12 reps Bent-over cobra – 3 sets 12 reps Sit to stand – 3 sets 12 reps Biceps curls- 3 sets 12 reps Perform as resistance as a circuit Equipment: Dumbbells, Chair (Optional)
Recovery Yoga Equipment: Carpet or yoga mat, a cushion, 2 blankets