MINI BAND
DUMBBELLS
MAT

LOADS OF ROTATIONAL WORK AND CORE!

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

1 large band or light dummbells
2 kettle bells (single arm and double) - I used 12lbs and 40lbs

Heavy Dumbbells
Medium Dumbbells
Mini band (optional)
Booty band (optional)

MINI BAND
BIG RUBBER BAND OR LIGHT DUMBBELLS
KETTLE BELLS
DUMBBELLS
MEDBALL

STEP/BENCH/COOLER - SOMETHING YOU CAN STAND UP ON
DUMBBELLS

Dumbbells
Big Rubber Band (could use light dumbbells instead)

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