AMRAP
WARM UP 6 min

3 min
20 banded bicycle
5 banded straddle crunch

5 min
4 hammer
4 squat clean press
4 renegade row (alt/total)

3 min
10 NS toe taps
10 superman

5 min
10 kb swing
10 kb squat drop row
25/50 toe taps

4 min
5 ohc db roll down
10 russian twist
5 ohc roll down
10 Russian twis...

Gear:
Kettlebells
Mini Band
Handled Band

Warm up: 10 minutes

TOTAL LIFT

SuperSets
Gear: Lots of dumbbells or kettlebells :)

Front Rack Wolf Wedge squat: timing 1/3 : 8-12 reps
BW Jumping Switch Lunges: timing 1/1 : 20 reps
Front Curl (option to alternate knee lift): timing 1/3: 8-12 reps
Thruster (option to alternate knee lift): timing 3/1: 8-12 reps
Rep...

Dumbbells!

WARm Up:
8-10 minutes

Plank walk out hip dip and stand up

GEAR - A FEW DIFFERENT SIZE KETTLEBELLS! LOTS OF CORE INCLUDED IN THIS ONE:)

THIS IS AN HOUR FORMAT. TO DO A 55 MIN FORMAT YOU CAN EXCLUDE DRILL #1

8 MIN WARM UP

3 MIN SET - AMRAP ON EXERCISES GIVEN
1 MIN CORE
1 MIN RECOVER

1. 30 BANDED BICYCLE / 3 SUPERMAN TO PUSHUP / CORE: EXTERNAL ROTATED FULL SIT UP REACH

2. 5 BANDED CURL SQUAT / 5 DUMBBELL THRUSTER / CORE: SINGL...

Dumbbessl/Kettlebell, Mat

Warm up:

Plank walk out to stand
greatest stretch
frog squat rocks
frog squats
front/reverse lunges
lunge hold rotate side to side
front/reverse lunges
lunge hold rotate side to side
good morning
sumo squats
hold sumo shoulder dips
seal pose
ass to grass lunges
lateral...

Gear:
Dumbbells
Kettlebells
Step/Riser/Low Bench/Yoga Block/Big Book
*you can do the workout without a low platform

WARM UP: the usual :)
Work: alternate between loaded and body weight; work for a minute and 20 sec rest

Gear: Dumbbells Pilates ball

1. DB - Squat Jump squat Clean
2. BW-lateral jump land on one foot
3. DB - wide stance hinge high pull
4. 1 DB - front lunge rotate, lateral right rotate, revers...

SUPER DUPER SETS

GEAR: DUMBBELLS, GIANT RUBBER BAND, MEDBALL

WARM UP: 10 MINUTES
WORK:40 MINUTES
STRETCH: 5 MINUTES

WARM UP:
1. Hand walk to plank return to stand
2. Crouching cat to high plank/Down dog to seal
3. Down dog to greatest stretch in the world
4. Single leg v up
5. Superman to pu...

GEAR: DUMBBELLS

20 Minute Full Body - Dumbbells

Smart training, elevated. TOTAL LIFT, the signature strength and conditioning class blends diverse modalities—from resistance work to agility drills—to sculpt a strong, balanced, and resilient body. Designed to challenge, curated to empower, and a...

DROP SET

GEAR: DUMBBELLS

Smart training, elevated. TOTAL LIFT, the signature strength and conditioning class blends diverse modalities—from resistance work to agility drills—to sculpt a strong, balanced, and resilient body. Designed to challenge, curated to empower, and always delivered with pr...

GEAR: DUMBBELLS (30 MIN LADDER WORKOUT)

Smart training, elevated. TOTAL LIFT, the signature strength and conditioning class blends diverse modalities—from resistance work to agility drills—to sculpt a strong, balanced, and resilient body. Designed to challenge, curated to empower, and always del...

20 min EMOM

GEAR: DUMBBELLS, MEDBALL

Smart training, elevated. TOTAL LIFT, the signature strength and conditioning class blends diverse modalities—from resistance work to agility drills—to sculpt a strong, balanced, and resilient body. Designed to challenge, curated to empower, and always deliv...

GEAR: DUMBBELLS

Smart training, elevated. TOTAL LIFT, the signature strength and conditioning class blends diverse modalities—from resistance work to agility drills—to sculpt a strong, balanced, and resilient body. Designed to challenge, curated to empower, and always delivered with premium atte...

Ladder Workout 
Equipment:
BOSU, Kettlebell(s), Dumbbell(s)

Do drill #1 10x
Recover eapprox 30 sec
Do drill #1 10x, #2 10x
Recover eapprox 30 sec
Do drill #1 10x, #2 10x, #3 10x
Recover eapprox 30 sec
…add a drill each time until you do all 10 drills 10x

#1 Two foot jump onto BOSU, land in squ...

Gear:
Dumbbells, Medball, optional mat

Workout:
Warmup
10x *cued drill in 60 sec, any remaining time used to recover
*a couple drills will be 20x
Then: upper body, core, stretch

GEAR: pair of dumbbells, one heavy dumbbell, band, yoga mat

Smart training, elevated. TOTAL LIFT, the signature strength and conditioning class blends diverse modalities—from resistance work to agility drills—to sculpt a strong, balanced, and resilient body. Designed to challenge, curated to emp...

THE LADDER

GEAR: DUMBBELLS