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, and always delivered with premium attention to form, flow, and feel.

Do each drill 10x, then 9x, then 8x…all the way to 1x.

For single leg drills, start with right leg on 10 8 6 4 2 and start with left leg on 9 7 5 3 1.

Drills

1. DB curtsey tap down right
2. DB curtsey tap down left
3. DB Goblet over the top each leg
4. DB Lunge knee rotation jump switch each leg
5. DB Sumo deadlift
6. DB Narrow row to hammer curl
7. DB Roller chest press
8. DB Tricep to lat pull over
9. DB Seated Arnold
10. DB Reverse fly upright row