WEDNESDAY

WEDNESDAY

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WEDNESDAY
  • BARBELL REVERSE LUNGE (4x10)

    Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.

    Weight R...

  • BENCH STEP UPS (4X10)

    Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

    Weight Recommendations:

    Beginner: Bodyweight - 5lb dumbbells
    Intermediate: 10-20lbs
    Advanc...

  • FINISHER CIRCUIT

    Circuit:
    (50 seconds work / 20 seconds rest ) 2 rounds

    -Knee crunch to lateral lunge
    -Plank rotations
    -Plank to squat hold
    -In out crunches
    -KB swing

  • SUPERSET: ARNOLD PRESS + PUSHUP MOUNTAIN CLIMBER

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-50+ lbs

  • CHEST PRESS (4X12)

    Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-60+ lbs

    *Modi...

  • SUPERSET: CHEST PRESS + TRICEP EXTENSION

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-65+ lbs

  • THRUSTERS (4X10)

    Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-65+...

  • BARBELL RDLS (4X10)

    Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells -10lb plates on each side
    Intermediate: 15-35lb p...

  • GOBLET REVERSE LUNGE (4X8)

    Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: drop the weight!

  • KB SUMO SQUAT TO UPRIGHT ROW (4X10)

    Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards your chin, let your elbow open up wide by your ears.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: use dumbbells

  • HAMMER CURL PRESS BURPEES (3X10)

    Start standing up, perform a hammer curl, straight into an overhead press, then jump out into a plank position, holding the dumbbells, stand up and repeat.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-65+ lbs

    *Modification: In the burpees, set the weights down ...

  • FINISHER CIRCUIT

    Circuit: (50 second work / 25 second rest) 2x
    - Squat steps
    - Leg lifts
    - Plank to lunge twists
    - Weighted calf raises
    - Around the world raises