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...

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...

Warm up then about every 60 sec

- [ ] Half plank
- [ ] Down Dog straight leg lift right leg
- [ ] Down dog straight leg lift left leg
- [ ] Dumbbell wide leg RDL
- [ ] Wide leg goblet, sumo squat
- [ ] Low plank body saw add booty lift into dolphin pose. Add knee to tricep.
- [ ] Wide leg i...

About a minute on each drill or x/x 30 sec each
-roll up down
-plank walk out
-seal to super person
-good morning/greatest stretch in the world

Lighter DB
-kneeling hammer curl
-kneeling bent arm anterior raise/chest fly
-kneeling tricep extension
-kneeling externally rotated biceps curl to Y p...

GEAR: KETTBLE BELL, MEDBALL, DUMBBELLS, MINI BAND

GEAR: KETTLEBELL, 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 ...

GEAR: DUMBBELLS, ROLLER OPTIONAL), STEP/BENCH/COOLER

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, ...

GEAR: Big Dumbbell, Kettlebell(s)

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...

Equipment: Landmine
Need Gear: Amazon.com/shop/heatherleighfitness

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, curate...

Pull Circuit

Equipment:
Kettlebells (KB)
Dumbbell (DB)
Band
Bench (or counter/table/cooler)

KB Sumo Alternating Rows
12x each arm

Banded Crossover Single Arm Row
12x each arm

DB BirdDog Row
12x each arm

Complete 2-3x

Push DRILLS/CORE
Equipment:
Dumbbells (DB)
Roller/Bench/Floor

DB Chest Fly (on roller, bench or floor)
12x

DB Chest Press (on roller, bench or floor)
12x

V Up (both legs or one leg)
12x

Full Sit Up
12x

Complete 2-3x

Lower Body Circuit

GEAR:
Barbell/plates
Medball or back support
Bench/Chair/Cooler
KB or DB

12x Barbell Hip Thruster
12x Single Leg RDL each leg
12x Kettle Bell Swings

Complete 2-3 Rounds

 Squat/Push Circuit

Equipment:
Something to jump/step up on
DB
Physio ball/any kind of blow up ball

12x Box Jumps/Step Ups
12x DB Thruster
12x Decline Pushups
12x DB Wall Squat

Complete 2-3 rounds

GEAR: BIG BAND

BASIC!

Gear: dumbbells

30 min basic workout

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...

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...

Gear: dumbbells, kettlebell, med ball

Mini AMRAP Strength & Conditioning

AMRAP
2min
10 climbers
5 super person push

2 min
5 slams
5 squat toss

2 min
5 kb swings
5 kb squat snatch

2 min
5 db thruster
5 narrow row

4min rounds

5x Goblet squat (heels up)
5x Devil press
5x deficit PUSHUP

5x k...

THE LADDER

GEAR: DUMBBELLS