Julia Kroesen: Fit Body by Julia

Core and Cardio Burst Workout

Core and Cardio Burst Workout

Ankle weights

ball

Abs HIIT: 50:10 2x 8 minutes

1. Pike to pushup

2. Ball crunches with knee up

3. Bench v-up and overs

4. Bench v-ups

Abs Tabata: 20:10 8x 4 minutes/move 16 minutes

1. 3 way kicks (glute raise, kick out, kick under)

2. around the worlds

3. weighted cross toe touches

4. hip dips and leg lifts

Cardio: 50:10 2x

1. star ja...

HIIT Grind #3

HIIT GRIND #3

Weights & Sandbag

Bosu

Sliders

16” plyo box

50:10 2x 6 min 

1. Goblet Sumo front raise to OH alt pivot and chop

2. Knee thrust turn and chop over that knee

3. Back load Ski squat + rev Lunge kick 

50:10 2x 8 min (bosu)

1. 2 count bicycles 

2. 2 count Bosu mtn climbers + glute raise

3. Pendulum Bosu push-ups 2+ 2 groiners

4. S...

50 Minute No Weight Legs & Booty

No Weight Legs and Bootay

16" elv

Resistance Band

Ankle weights 

HIIT 50:10 2x 6 mins adapted from “6 minutes to slimmer thighs” SHAPE.com thanks to Dyanne D for sharing

1. Front kick to back kick 

2. Lunge front leg hop to back leg butt kick

3. Lunge hold front leg lateral hop

COMBO MOVE PYRAMID 1-5 reps

1. RL Bulgarian + hop + + SL pushup and glute raise

2. LL  Bulgairan + hop +...

50 Minute Full Body Lean Gains

Full Body Lean Gains 

Weights

Plyo box 24” 

Resistence band

Upper body Set HIIT 50:10 2x

1. Rev grip push-up bi curl burpee

2. Bi curl to Arnold press 

3. Arnold press to around the world 

4. Switch foot mtn climbers to bent arm lateral raise and chest press 

5. SSD chest presses and legs raises

Cardio interval: 24" plyo box 1x

20 Box jumps 

15 ...

7 Deadly Rounds Workout

7 Deadly Rounds: adapted from BJ Gaddour’s workout on Men’s Health

Weights

16” elv

Each part is a 7 minute AMRAP

Part 1

1. Pushup, 7 reps

2. Squat, 7 reps

3. Burpee, 7 reps

Part 2

1. L Bulgarian DL 7 reps

2. R Bulgarian DL 7 reps

3. DL  7 reps

Part 3

1. Dip, 7 reps

2. Pushup, 7 reps

3. Row 7 reps

Part 4

1...

Jumpstart Cardio and Strength

Jumpstart Cardio and Strength by Kristin and Julia 

Bosu

Heavy med Light weights

24" elv 

ankle weights 

WarmUP 30:30

1. Leg swings

2. Leg swings

3. Lateral lunge and reaches

4. Walk out pushups

5. Down dog cobra

6. Butt kicks arm circles 

Bosu cardio HIIT 3x 50:10

1. Bosu burpee heel click

2. Bosu pop overs 3 and leg lifts

3. Bosu flutter...

HIIT and Strength Workout

HIIT and Strength Workout

16" elv 

Bosu

Heavy med light weights

Sandbag 

Band 

Working warmup:  40:10 5 mins 

1. SL plank walkout to SL push-up 

2. Runners Lunge toe taps

3. Lunge hops 3  + switch

4. Pike push-up + 2 pike glute hops 

5. 3 way bend holding vest 

6. Vested Rev lunges and knee pulls 

Explosive Leg set : Hiit 30:10 4x 1...

Shoulder Burst Workout

Shoulder BURST Workout

BALL

WEIGHTS

24” Elv

Set 1: Tabata pair 20:10 8x 4 mins

1. Shoulder Press SSD

2. Ball pushup to pike abs

Set 2: 

1. Lateral Raise 15, 12, 8

2. Burpee Upright row 15, 12, 8

Set 3 30:10 3x 6 mins

1. Rev grip row

2. SSD Front raise

3. Shrug to back fly on ball

Set 4: 50:10 2x 10 mins

1. 6 way shoulders

2. divebomber...

Chest and Tricep BURST Workout

Chest and Tricep BURST Workout:

24” elv

heavy med light weight

bosu

Set 1: use ball Tabata pair 20:10 8x 4 mins

1. Chest Press

2. Decline pushups 

Super Set 2: 

1. Close press to fly 15, 12, 8

2. Bosu alt SL pushup 15, 12, 8

Giant Set 3: ball 30:10 3x 6 mins 

1. Incline Press 

2. Incline fly 

3. Decline bosu pushups

Giant set 4...

HIIT GRIND #2

Warm up 

1. Jumping jacks

2. Squat and butt up 

3. Walk out push-up

4. Down dog cobra

5. Lateral Lunge reach 

6. Butt kicks arm circles

24" 16" elv

Weights

Ankle weights 

Bosu 

Ball 

Starter:

10 box jumps

10 push-ups

10 burpee box jumps

10 plank rows per arm

10 push-ups 

10 manmakers

SET 1 ...

NO REST TABATA WORKOUT

No rest tabata and circuit Heavy weight mashup by Julia

Heavy med weight

16” elv

ball

Warmup:30:30

10 Plank walk out pushup

11 Lunge and twist

12 Plank pendulum legs

13 Curtsy lunge round house leg

14 Butt kickers

15 Jumping jacks

No rest tabata 20:10 8 x (16 mins total)

1. Bulgarians: Split lunge DL (switch leg after 4 rounds)

2. Push-up + alt t stand presses: spider man reaches...

HIIT GRIND Workout

HIIT Grind Workout

20" elv 

Heavy med light weights 

Sandbag

Ankle weights 

WarmUP 30:30

1. Leg swings

2. Leg swings

3. Lateral lunge and reaches

4. Walk out pushups

5. Down dog cobra

6. Butt kicks arm circles 

Lunge and chop hiit 40:20 2x mins 12 mins 

1. RL goblet hold rev Lunge to lat Lunge 

2. LL goblet hold rev Lunge to lat Lunge 

Bosu HIIT

Bosu HIIT, Strength, and Tabata 

Heavy med light weights

sandbag

Bosu

Bands

20” elv

Banded Warmup: 

10 Squats

10 bridge butterfly pulses

10 Clams/leg

10 fire hydrants 

10 Bear donkey kicks

Set 1:

Bosu HIIT 50:10 2x

1. Bosu plank Mat hop + push-up 

2. Alt curtsy bosu hops (vest only go fast)

3. Bosu plank jack burpee heel click ...

Death by Manmakers and Strength Chain Workout by Kristin Ritter

Death by Manmakers and Cardio by Julia and Kristin

20 &24” Elv

heavy med light weights

Warmup 30:30 2x

Leg swings

Fire hydrants

Donkey kicks in pike

30:10 2x 8 minutes

1. Weighted step up knee up step down switch

2. Rl goblet hold lateral lunge press out to lateral box jump

3. RL Lateral box jump to pistol

4. LL goblet lateral lunge press out to lateral box jump

5. LL lateral box j...

Broken Ladder by Christine Comeau

Support me and this channel on Patreon: https://www.patreon.com/user?u=4395157

Broken Pyramid by Comeau

16” 24” elv

heavy med light weights

ball

Warm up 30:30

1. Walk out pushup

2. Lateral lunge + twist to open 

3. High knees

4. Jacks 

5. Crab dip + reach back

6. Skaters 

Round 1 ...

Epic Full Body Blitz #2

Epic Full Body Blitz #2 by Julia and Kristin Ritter

16 " and 24” elv

Heavy med light sandbag weights

Band

Bosu 

Warm up: 30:30

1. Jumping jacks

2. Lunge and walk hands across

3. Walk out pushups

4. Runners lunge 

5. Donkey kick

6. Donkey kick

15 reps superset 4x

1. Yoga Tricep push-up 

2. Box straddle to tricep push-up on bench 

15 reps ...

What do you want to see?

Hi my dear Fitness Friends! I decided I would ask this question here on Patreon to those of you who are my nearest and dearest fitness friends to find out if there is something more you would like to see from me here and possibly later on my YouTube channel. Most of you have gotten to know me pretty well at this point, but is there more that you are interested in seeing other than just my brutal, sweaty morning workouts? 

BUTT day HIIT

HIIT Butt Day with adaptations from Alexia Clark and BJ Gaddour adaptations 

Hevy med light weights

 16 and 24 “ elv

Warm up 30:30

Fire hydrants to rainbow LL

Fire hydrant to rainbow RL

Donkey LL

Donkey RL 

Runners lunge twist

Jumping jacks

Adapted Alexia Clark moves:

50:10 4x

1. Stay low lat (jump to switch) lunges + SA Rows (row on leg that is out straight)&...

22 Minute Heavy Weight Burst

22 Minute Heavy Weight Burst

Heavy Weights

20” Elv

50:10 2x

1. Burpee DL

2. RL Curtsy Squat

3. LL Curtsy Squat

4. RL Back Load Lat step up to rev Lunge

5. LL Back Load Lateral Step up to Rev lunge

True Tabata: 20:10 8x

1. Step up to Rev Runers lunge toe tap (hands on weights) switch legs after 4x

2. Squat and press

3. Twerknados

25 Minute Manmaker Burst Workout

Quick Manmaker Beeper challenge: by Kristin Ritter

24” elv

med weights

“No Rest” 1 manmaker at minute interval: (24” Elevation) 60:10 When beeper hits 10 sec “rest” start your manmaker.

1. Plank Rows

2. Burpees

3. Renegade Rows

4. Squats to Arnold Press (palms towards face and twist and press at top)

5. Plank Thruster Box Jumps 24” elevation

6. Burpee + Bicep Curls

7. Elevated Plank Al...

20 Minute Plyo Burst Workout

20 minute Plyo Burst 

Elv 

Heavy and med weight 

30:20  2x 12" elv

1. Straddle box plank hop tricep push-up 

2. Tuck over box to burpee

3. Bulg hops to SL push-up (switch leg second round) 

30:10 3x 20" elv

1. Goblet hold Box jump + squat and press 

2. Rocket up step/down switch Lunge 

3. Lateral box jump + 180 squat jump

AMRAP 10 mins 5 reps ...

Wicked Wednesday Workout

Wicked Wednesday Workout by Kristin Ritter

24” elv

heavy med light weight

bosu

Warm up (30:30)

1. Butt kickers + arm circles

2. Swimmer arms (standing and in plank)

3. Prisoner squat jacks

4. Runners lunge + twist

5. High knees

6. Downward dog + upward dog

30:10 x 4(switch arms after doing all moves on one arm 1x through)     1. Staggered decline Pushup    ...

Consistent Challenge Workout

Consistent Challenge workout

By Kristin and Julia 

Bosu

Heavy med light weights

12and 24" elv 

Ankle weights 

Warm up 30:30

Walk out push-up

Jumping jacks 

Curtsy Lunge knee up

Curtsy Lunge knee up 

Swimmer arms

Burpee no push-up 

50:10 x1 5 mins

1. Squat + Alt SA Press 

2. Lateral Raise to Front (do lateral and while arms a...

Full Body Strength and Cardio Workout

Full Body Cardio and Strength 

Heavy med light weight

24" ev

20" elv

Ankle weights

Warm up:

10 jumping jacks 

5 pushups

10 high knees

5 plank hops

10 touchdowns

5 low lunge touches

Cardio 30:10 2x 4 mins

1. Roll back high jump + star jump

2. Box jump + oblique plank hops

3. Tricep fall push-up+3 donkey kicks

Strength heavy dumbell complex ...

20 Minutes No Equipment Cardio Burst

I there Fitness Friends! This is a super quick, challenging, body weight cardio and strength workout! Lets do this!

No equipment 22 minute cardio burst 

50:10 HIIT 1x

1. Lateral Touch down switch lunges + switch kicks 

2. Jack push-up star  jump burpee 

3. Tricep push-ups fast knee tucks 

4. Heel clicks (increasing reps 1 heel click in pike and standing then two heel clicks in pike and two standing, then thre...

Clean and Press Power Up Workout

This workout is a weight lifting challenge. We will get our heart rate soaring, focus on all aspects of the complex weightlifting move the "Clean and Press" and have a lot of sweaty fun! Come on lets lift!!

Epic Full Body Blitz Workout

Give this full body workout a try! I promise you will not leave this workout without breaking a sweat, gaining strength, and experiencing a serious mind and body challenge!