Julia Kroesen: Fit Body by Julia

Summer Sweat #8 by Kristin

Summer Sweat #8 by Kristin

HIIT 30:10 2x
1. burpee Hang Clean

2. Single DB Offset Squat Press
3. Ground to OH

Strength 2x
1. 5 BB power cleans & 10 BB DL
2. 5 DB DL Clean Box Squat & 10 DB Death Marches 
3. 5 BB Push Press & 10 Box squats
4. 5 KB Alt Swings & 10 KB Cleans
5. 5 BB Bent Row & 10 alt  lunges

Ladder
2-20 Swings // 20-2 Alt Pendalay Rows

Bodyweight H...

2022 Vacation Workout #1 Dumbbell Only by Kristin

2022 Vacation Workout #1 Dumbbell Only by Kristin

Warm-up Tabata

1. Burpee no push

2. Skaters

5x5

1. Rev Lunge to Curtsy/leg

2. Burpee Clean

3. Plank Rows

50:10 ABAB (12 min)

1. Manmaker

2. Suitcase Squat to Squat Jump

3. comp burpee Devils Press

4. Chest Press Leg Lifts

5. burpee Double Arm Snatch

6. Death Marches

SS: 5x

1. 5 SSD Clean & Press

2. 8/side Lunge Hold Row...

Glute Building: Heavy Glutes #24

Glute Building: Heavy Glutes #24

Tabata

1. runners lunge tap and stand

2. low lateral lunge and twist

Superset 1: 5x
1. 5 reps max weight 
2. 10 box jumps 

Superset 2: 4x
1. 6 Bstance per leg 
2. 10 deficit KB lunge pulses/leg 

Giant Set: 3x 8 reps
1. BB Split Lunges (8/leg) 
2. heavy box squats
3. Heel elv BB DL

5x5
1. BB Kickstand DL

2. Combo swings a...

Summer Sweat #7

Summer Sweat #7
2 min tabata warm up

1. lunge back toe touch

2. chair lunges
5x5 SS #1
1. Plank hop KB power clean
2. Russian twist weight drop off

Tabata Pair
1. Rev grip push-up & plank tuck jump
2. Sumo squat hold bi curls

5x5 SS #2
1. Good mornings
2. Squat drop weight box jump

True Tabata: 4x per side
1. SA comp burpees to OH swing swing down to reset

5x5 SS #3
1. Doubl...

Glute Building: Full Body & Glutes #6

Glute Building: Full Body & Glutes #6

Tabata circuit warm up

1. chair lunges

2. 3 Switch foot mtn climbers and 2 Lunge hops

3. 3 skaters curtsy lunge hop

4. Switch Lunge burpees

HIIT 50:10 2x

1. LL curtsy step down

2. Curtsy up over and switch

3. RL curtsy step down

4. LL SL burpee to split lunge

5. curtsy swings (switch arms ½ way)

6. RL SL burpee to split lunge

Giant set: ...

Glute Building: Volume Lift #24

Glute Building: Volume Lift #24

Activation

25 abductors

10 kang squats

25 Banded Lateral Walks

50 Frog Pumps

Set 1: 5x

20 reps banded thrusts

10 goodmornings

Set 2: 4x

6 1&1/2 hip thrusts

12 bench SLDL

Set 3: 3x

10 knee down/elbow side plank leg lift/side (toe down)

20 Swings

Set 4: 5x

12 Sumo DL

10 Box Squats + Pulse

Summer Sweat #6

Summer Sweat #6

KB HIIT 30:10 2x
1. Staggered push-up offset DL
2. Rollback reset swing
3. 5 jab cross 5 swings

Strength 2x
1. 5 KB hang cleans & 10 KB swings
2. 5 BB Squat & 10 alt Rev lunges 1=1
3. 5 KB power cleans to box squats & 10 offset step ups 5/side
4. 5 BB Box squat and press & 10 hang power cleans
5. 5 KB sumo squat to curl, stand & 10 KB Upright rows

Ladder
2-20 Single DB Bulgaria...

Upper Body & Burpees #3

Upper Body & Burpees #3
Hiit #1: 50:10 2x
1. SSD chest press
2. Push-up Alt t-stand press 
Round 1: 10 Burpee BB DL
Round 2: 5 BB kickstand DL/leg 

HIIT #2 50:10 2x
1. Oblique plank hop SSD bent row
2. Push-up to kneeling back fly 
Round 1: 10 BB push presses 
Round 2: 5 burpee BB clean and press

HIIT#3: 50:10 2x
1. Rev grip push-up at plank bi curls
2. Staggered push-up concentration ...

Glute Building: Heavy Glutes #23

Glute Building: Heavy Glutes #23

Warmup Tabata Warm-up: (4x each move before going to the next)

1. Seated Abductors

2. Banded BW Box Squats

3. Walking Lat Band Walks (BC side steps) 
4. Froggy Pumps

Giant Set: 5x

10 Kb Sumo Squats

8 Heavy Thrusts

5/leg Deficit Stag Stance Squats

SS: 5x

5 Bb Rev Lunge

10 Sumo Swings

Tabata:

1. BB Sumo DL

2. Death Marches

Tabata...

Summer Sweat #5 by Kristin

Summer Sweat #5 by Kristin

5x5 SS #1

1. Tricep Burpee Kickbacks

2. Pullover leg raise

Tabata Pair

1. Tricep Makers

2. Around the World to OH Tricep Ext

5x5 SS #2

1. BB Clean & Press

2. KB Rev Lunge to Curtsy 5/leg

True Tabata: (alt arm/leg each round

1. staggered pushup KB SA Swing Catch Rev Lunge

5x5 SS #3

1. Manmakers

2. Sit up and Press

Tabata Pair:

1. KB...

Glute Building: Full Body & Glutes #5

Glute Building: Full Body & Glutes #5

Superset

1.  20-2 heavy Thrusts

2.  5 swings 5 kb DL

HIIT pyramid

1.  Alt Staggered pushup SA swing

2.  Burpee db increasing squats

Superset 3x

1.  5  BB DL

2. 8 bench sldl

HIIT Pyramid

1. burpee increasing box jump

2. incline plyo pushup bench hop

Giant set 3x

1.  8 deficit kb squats

2. &nbs...

Glute Building: Volume Glutes #23

Glute Building: Volume Glutes #23

Superset 1: 5x

1.  15 hip thrusts

2.  5 swings 5 resets

Superset 2: 4x

1.  8 heel elv KB DL

2.  15 banded bosu under back bridges

Superset 3: 3x

1. 10 toe touch lunges/leg

2. 6 sldl/leg

Superset 4: 3x

1. 8 bulgarians/leg

2. kb 5 squat/dl 5 dl /quat

Ladder Finisher

1.  10-1 hip thrusts

2.  1-10 kb swings

Summer Sweat #4 by Julia & Kristin

Summer Sweat #4 by Julia & Kristin

Bosu HIIT 30:10 2x

1. Bosu Burpee

2. Alt Stag Pushup spiderknee (then up and over for other side)

3. Plank hop + 6 high knee toe taps

Strength 2x

1. 5 DB Bent Row & 10 DB Push Press

2. 5 KB Hang Clean & 10 Alt KB tactical to Offset DL

3. 5 BB Clean Press & 10 BB Front Squat

4. 5 DB Devil Press & 10 DB Power Clean

5. 5 KB diamond Push up ...

Upper Body & Burpees #2

Upper Body & Burpees #2
Hiit #1: 50:10 2x
1. SSD wide grip bent rows
2. SSD Arnold press & push press
Round 1: 10 Burpee Double arm snatch
Round 2: 5 Double arm snatches

HIIT #2 50:10 2x
1. SSD incline chest press
2. Bosu burpees
Round 1: 10 Front raises
Round 2: 5 burpee SSD front raises

HIIT#3: 50:10 2x
1. SSD gorilla rows
2. Tricep push-ups plank kickbacks
Round 1: 10 Burpee OH to ground...

Glute Building; Heavy Lift #22

Glute Building; Heavy Lift #22

Tabata warm up

1. weighted frog pumps

2. sand bad DL

Thrusts Heavy

10 thrusts every 40 seconds 5x

Thrusts Heavier

8 thrusts every 30 seconds 5x

Max thrusts

5 reps every 20 seconds 5x

SET 1: 10 reps 1x 5 reps 3x

1. Butt to bosu squats

2. dragon lunges

3. KB hang cleans

SET 2: 3x

1. 6 single db Bulgarians/leg

2. 8 bench sldl/leg

Summer Sweat #3

Summer Sweat #3

5x5 SS #1
1. Burpee Reset swing
2. Around the worlds

Tabata Pair
1. Squat drop weight Box jump
2. burpee db clean 

5x5 SS #2
1. Rev Grip Burpee Arnold press 
2. Heavy DB DL

Tabata:
1. SA OH off set rev lunge
2. Staggered push-up bi curl

5x5 SS #3
1. BB push press 
2. Tactical lunges

Tabata Pair
1. Burpee BB Cleans
2. Crab toe touches 
5x5 SS #4
1. Bb roll...

Glute Building: Full Body & DL Glutes #4

Glute Building: Full Body & DL Glutes #4

Tabata Starter 20:10 - 4x each move medium KB

1. staggered SL pushup to lunge and SA row

2. Tactical lunge and offset DL

3. SA Swing to switch Catch Rev Lunge

4. Pushup on handle clean & press

5 reps 4x

1. BB DL

2. 5 Swings 5 DL

3. heavy Db Burpee DL

**** Between Rounds : 60 sec ****

1. compe burpee Devils Press

2. Alt SA DL and Sna...

Full Body Reps & Tabata Pairs

Full Body Reps & Tabata Pairs

Warmup Tabata pair:2 mins

1. yoga flow

2. pop squats

Superset 1 4x

1. 8 Bb RDL

2. 5 kb dL and power clean

**30 seconds of Hallo holds between each round**

Tabata pair

1. KB rdl

2. Bb dL and power clean

strength 8- 2 reps

1. Manmakers

2. front Box squat

3. SA bench back fly

4. BB Hang clean

5. Curtsy lunges

Superset 2 4x...

Glute Building: Volume Lift #22

Glute Building: Volume Lift #22

Tabata

1. weighted bridge + pulse

2. Cha chas

HIPTHRUSTS & abductions

10x10

Pyramid Superset

1. 10-2 bosu bridges
2. 10 Bridge pulses

Giant set 6 reps 3x
1. Static Curtsey lunges 6/leg
2. RDL

3. kickstand DL

Super set 3x
1. 5 Barbell Sumo squat +2 rev lunge
2. 10/leg standing weighted or banded lateral leg lift

Ball Finisher 3x 10...

Summer Sweat #2

Summer Sweat #2
Bodyweight HIIT 30:10 2x

1. Walk out push-up oblique plank hop

2. Alt SL Hand release push-ups

3. Comp burpees star jump

Barbell Strength 2x

1. 5 BB push press & 10 Alt step ups

2. 5 BB bent rows & 10 alt Rev lunges

3. 5 BB power clean & 10 front box squats

4. 5 BB split lunges/leg & 10 sumo DL

5. 5 knees on ground roll outs & 10 burpee high pulls

Glute Building: Full Body & Glutes #3

Full Body & Glutes #3

Combo Move 5-1
DB Power clean to alt SA press
***10 Swings in between each round

Giant set 10-2
1. Hipthrusts
2. Good mornings
3. Rev hypers

HIIT 30:10 2x
1. Burpee Switch lunge squat jump
2. Roll back star jump
3. 3 lateral tuck jumps competition burpee

Combo Move 5-1
decline pushup, plank hop, ninja
***10 alt SA swings

KB complex 8-2
Swings
Dea...

Full Body & Chest by Kristin R

Full Body & Chest by Kristin R

2 minute Tabata Warmup:

1. Commandos

2. Squat Jack Touchdowns

SS #1: 15, 12, 8

1. Chest Press

2. Chest Fly

Tabata Circuit (one round Db & one KB)

1. Burpee Clean

2. DL to Hang Clean

3. Burpee Bent Row

4. Squat Thrusters

Giant Set: 12, 10, 8 & 8 (dropset)

1. Incline Press

2. Pullover to Close Grip Press

3. Tricep Kickbacks

Glute Building: Heavy Glutes #21

Glute Building: Heavy Glutes #21

Activation tabata

1. Low lateral lunge and twist

2. weighted bridge 1&1/2

BC Thrust Pyramid Scheme 2x each weight except 5 reps do 5x

15 reps + 15 Adductors

10 reps + 10 Adductors

5 reps  + 5 Adductors

20 reps + 20 Adductors

Superset set: 2x

1.15 BB bridge on bosu

2. 5-1 combo Swings and resets

Giant 3x

1. 5/leg Bench SLDL

2. 5 BB&n...

Summer Sweat #1 by Kristin R

Summer Sweat #1 by Kristin R

5x5 SS #1

1. Burpee KB High Pull

2. Bent Arm Raises

Tabata Pair

1. Alt SA Snatch

2. Squat Thrusters

5x5 SS #2

1. Rev Grip Burpee Bicep Curl

2. Rev Grip Bent Rows

True Tabata: (alt BB & DB)

1. Burpee Clean & Press

5x5 SS #3

1. BB DL hang Power Clean

2. Kickstand or bench DL

Tabata Pair:

1. plank hop Double Arm Split Lunge Snat...

Glute Building: Full Body & Thrusts #2

Glute Building: Full Body & Thrusts #2 Barbell Strength

**Format by:  https://www.youtube.com/c/McLaneFitness/videos
2 min tabata warmup

1. walk out pushup plank jack shoulder tap

2. lunge pops
BB Strength Set 8 reps 2x 125 -145 lb BB
1. 1 &1/2 Hip thrusts
2. RL B-stance thrust
3. LL b-stance thrust
4. DL

6 ...

Full Body by Kristin

Full Body by Kristin

2 min warm up

Low lateral lunge and twist

Comp burpees

Pyramid - Remove a Move & Decrease Reps
1. 12 KB B-stance Squats 6/leg

2. 10 Plank Rows 2=1

3. 8 Around the world crunches

4. 6 SSD Arnold Press

5. 4 KB Hang Clean + Squat swings

6. 2 Combo Manmaker

HIIT Pyramid:

1. Squat DL, DL Squat

2. BB Plank Hop DL Row

1-5-1

1. double arm snatch

2....

Glute Building: Volume Lift #21

Glute Building: Volume Lift #21

Tabata activation20:10 3x

BW kang squats

Frog pumps

Hip Thrusts:

15-1 w/ 15 seated knees up adductors

Heavier Thrust: 4x

1. 8 Thrusts

2. 5 swings 5 DL

Superset: 3x

1. 10 Box Squats w/ 2 seated adductors

2. 5 KB Squat DL, 5 DL Squat

Giant Set: 3x

1. 10 hamstring curls

2. 10/leg leg lift hip ups

3. 15 Sumo DL

superset: 5x5

1. ...

Spring Challenge #10 by Kristin R

Spring Challenge #10 by Kristin R

BW Tabata: 20:10 2x

1. Incline Plank Hops

2. Decline Burpees

3. High Knee Toe Taps

4. Chair Lunges

Remove a Move and Rep Pyramid

10-2 BB Bent Row

8-2 Deadstop Rev Lunge

6-2 Kneeling SA Clean to Turkish press 6/arm

4-2 KB DL, DL Power Clean, Front Squat

2 Decline Spiderknee Manmaker

4 min AMRAP - 1 rep/move

1. BB Rollout pushup

2. DL 2022-05-27 04:01:00 +0000 UTC View Post

Glute Building: Full Body & Thrusts #1

Glute Building: Full Body & Thrusts #1

Warmup Tabata Pair:

1. groiners twist reach

2. Frog Pumps

Remove a move and reps Pyramid

1. 10 Heavy Hip Thrusts

2. 8 Stag Burpee Snatch (4/arm)

3. 6 combo Heavy Reset Swings, hops, DL

4. 4 SSD Clean and Press

5. 2 manmakers

No Rest Tabata (switch arms after 4 rounds)

1. Kneeling Clean & Press :: Turkish Press

5-1 complex Pyramid

1. ...

Upper Body, Burpees & Core by Kristin

Upper Body, Burpees & Core by Kristin

Warmup: 30:10 2x

1. Commandos to TStand

2. Bear Kickthroughs

Single Dumbbell - 4x

1. 5 Snatch to Windmill

2. 6 Alt Pendalay Row

3. 7 Chest Press Cross Crunch

4. 8 Sa Pullover to SA Skullcrusher

HIIT 30:10 2x

1. Burpee Double Arm Snatch

2. Kb Burpee Bent Row

3. Decline Burpee Cross Knee Drives

4. Burpee Ground to OH

5. Kb Diamond Pus...