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...

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