STEP AND DUMBBELLS

HEAVY OR HEAVY/MEDIUM

Gear:
Foam Roller
Dumbbells

Landline
Kettlebell
Big Rubber Band
Bench or Step

DUMBBELLS
MEDBALL

Dumbbells
Medball
Rage pad
Mini Band

Dumbbells
Big Rubber Band (could use light dumbbells instead)

MINI BAND
DUMBBELLS
MAT

LOADS OF ROTATIONAL WORK AND CORE!

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...

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

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...