Julia Kroesen: Fit Body by Julia

Glute Buliding:Volume Glutes #13 by Ritter

Glute Buliding:Volume Glutes #13 by Ritter

Warm-up:2x

25/leg cha cha

30 Seated Abductors

25 frog Pumps

Tabata Pair

1. Swings

2. KB squat dl

SS - 4x

12/leg Bstance Thrust

8/leg Death Marches

Tabata Pair

1. Kb 3/4 DL

2. DB Suitcase Squats

SS - 3x

15 Scoop Thrusts

8 Kb Heels Elevated Squats

Tabata Pair

1. Rev Lunge

2. Curtsy Lunge

SS - 2x 2022-03-30 04:01:01 +0000 UTC View Post

Upper Body Focus by Kristin R

Upper Body Focus by Kristin R

Warmup Tabata 2 mins

1. Runner Lunge Twist & Reach

2. Superman to Pushup

8-2

1. Bicep Curl

2. Rev Grip Burpee Rev Grip Row

3. Arnold Press

4. Decline Pike Pushup

6 Min AMRAP – increasing reps

1. staggered pushup

2. plank row

3. concentration curl

4. push press

5. comp burpee devils press

HIIT 30:10 - ABABAB

1. Switch Lung...

Building: Heavy Lift #12

Building: Heavy Lift #12

Activation 4x
1. 8 hamstring curls
2. 10 ball bridges
3. 12/leg Kickbacks

Hip Thrusts: 5x5
1. 1/2 thrusts (top half of the thrust only)
2. long pause thrusts 5 second timer
3. Full range

Superset : 10 reps 5x
1. Heels elv BB DL
2. 5 swings 5 Reset Swings

Superset: 8-2 evens
1. static lunges/leg
2. Goodmorings

Circuit: 5x5
1. RDL
2. curtsy lunge
3. St...

Spring Challenge #1

Spring Challenge #1 (Revamp of our Hardest workouts over the years)

Bw Tabata pair 2 mins

1.  Walk out pushup

2.  Oblique plank hop 3 bunny hops

HIIT pyramid all moves for 50:10 then 40:10 then 30:10

Then do 10 reps of each move + 5 DL +4 box squats, 3 power cleans, 2 bent rows 1 clean and press before moving on the next move

1.   Back load RL rev lunge + static lunge

2.   Back load LL...

Glute Building: Volume Lift #12

Glute Building: Volume Lift #12

Activation

25 standing angled out leg pulses/leg

10 bottom ½ good mornings

25 Banded Lateral Walks

50 Frog Pumps

Set 1: 5x

20 reps banded thrusts

10 banded kb deficit DL

Set 2: 4x

10 1&1/2 hip thrusts

15 bench SLDL

Set 3: 3x

10 weighted lateral leg lift /leg

25 Swings

Set 4: 5x

12 Sumo DL

10 Box Squats + Pulse

Full Body Burner #3

Full Body Burner #3

30:10 ABAB
1. Mtn climbers
2. Straight leg bicycles
3. rocket lunges
4. Alt tstand elbow to knee
5. Leg lifts and reaches
6. handstand 3 switch lunges
7. Russian twists
8. Frog crunch pulses
9. froggy burpee
10. V ups

Rep based mini pyramid
Combo moves: do each move increasing 1-5 reps
1. Plank hop + deadlift + hang power clean
2. Plank rows+tstand presses+ Turkish presses
3...

Glute Building: Heavy Glutes #11 by Kristin R

Glute Building: Heavy Glutes #11 by Kristin R

Warmup - 2x

10/leg 2 way Cha Cha 
25 frog Pumps

10 Banded BW Goodmornings

Thrusts: 8x

8 reps with failure hold

8 Reset Swings

DL: 6x

6 Sumo DL

8 Def KB Squats

Squats: 4x

5 BB box Squats

5 B-stance Squats

5 Squat Swings

Unilateral: 3x

5 Heavy Rev Lunges

5 Heavy Death Marches

Core & Abduction Burnout:...

2022 Winter Classics #10

2022 Winter Classics #10

BW Warmup 20:10 4 minutes
1. Heel clicks
2. Bear kickthroughs 

Remove a move and Reps Pyramid
1. 10-2 SA chest press to OH sit up 5/arm
2. 8-2 kneeling clean and press to kickthrough 4/side
3. 6-2 squat and SA twist & press 3/side
4. 4-2 discus swings 4/side
5. 1 manmaker, tricep maker, bicep maker 

4 AMRAP 1 rep/move
1. Pushup and plank rows 
2. Devils...

Glute Building: Volume/medium weight #11

Glute Building: Volume/medium weight #11

Warm up 2x

25 Frog Pumps

10 BW Banded Goodmornings

25 Side to side steps

10 leg lift hip ups/side

Hip Thrust - 5x5

1. Full

2. pulse

3. dead stop

***Between Rounds***

10 rev hypers

Giant Set - 3x

1. 8 Deadstop Static Lunges

2. 6 Banded KB Goblet Box Squat

3. 4 Kickstand to Rev Lunge

4. 8 Heel elv KB DL

Superset - 3x<...

Full Body Burner #2 by Kristin R

Full Body Burner #2 by Kristin R

Warm up:

1. Bosu Burpees

2. Bosu Squat Jacks

5-1

1. Stag Pushup

2. T-stand press

3. Sa Row in lunge

4. Sa Snatch

Tabata Pair

1. Single DB B-stance Squat

2. Manmaker

HIIT 50:10 ABAB (8 min)

1. SA Clean & Press Windmill squat

2. KB Clean Box Squat

3. Weighted Step up Rev Lunge Switch

4. BB oblique plank hop Hang Clean

Tab...

Glute Building: Heavy Glutes #10

Glute Building: Heavy Glutes #10

30:30 3x

1. bicycles

2. bridges

3. straight leg bicycles

4. kang squats

4x8

1. Hip Thrusts

2. suitcase DL

4x8

1. RDL

2. kb kickstand DL

3x6

1. Bulgarians

2. Sumo DL

SS: 3x6

1. SL DL/leg

2.  reset swings

10-1 swings

*5 Thrusts between each round

2022 Winter Classics #9 by Kristin R

2022 Winter Classics #9 by Kristin R

BW Warmup 20:10 4 minutes
1. Tricep Straddle Downs
2. Bench Lateral Touchdowns 

Remove a move and Reps Pyramid dumbbells
1. 10-2 DB Death Marches
2. 8-2 Wide Chest Press to Narrow w/ leg lifts (2=1)
3. 6-2 decline pushup DL
4. 4-2 Burpee SA Double Snatch
5. 2 Combo Hang Clean + Front Squats 

4 AMRAP 1 rep/move
1. Staggered push-up 
2. SA Sn...

Glute Building: Volume Glutes #10

Glute Building: Volume Glutes #10

Set: 2x single sided set 10 reps/move

1. donkey kickbacks

2. fire hydrants

3. rainbows

Set: 4x

1. 15 Banded Thrusts

2. 12 Swings

3. 10 heels elv kb DL

Set: 3x

1. 6 squat to alt rev lunge (squat/lunge/lunge=1)

2. 10 bstance thrusts/leg

Set: 3x

15 bosu behind back bridges

8 bench SLDL

5 curtsy step downs/leg

True tabata (if failur...

Chest, Tri, & Core

Chest, Tri, & Core
SET 1: Tabata Pairs:
1. Rl & LL sl burpee skaters
2. Low lateral lunge twist and reach

SET 2: Reps: 5 x 5
1. Arnold Push press
2. Tricep Push-up 2 kickbacks
3. Decline Bosu Burpee
4. Incline chest press

SET 3: HIIT 50:10 ABAB
1. SSD Chest Press and dead bug legs
2. Ssd chest fly and leg drop
3. Dumbbell Pushup pause at the bottom change hand position to tricep pushup
4. kB d...

Glute Building: Heavy Glutes #9

Glute Building: Heavy Glutes #9

Warm-up: 2x

25 Frog Pumps

15/leg Cha Chas

10 Banded pop squats

Set 1: 2x

10 Heavy Thrusts

25 thrust Hold Abductors

MAX WEIGHT 5 REPS 5x (repeats again)+ 30 second abductions

Set 2: 3x

6 heels elv goblet Squats

10 death marches 5/leg

MAX WEIGHT 5 REPS 5x 30 second CHA CHAS

Set 3: 3x

5/leg kb staggered squat to offset curtsy lunge

10 swin...

2022 Winter Classics #8

2022 Winter Classics #8   

BW warmup 20:10 2x 4 minutes 

1. Comp Burpee 

2. Walk out pushup walk back  

3. Bear hold kickthrough  

4. Downdog to fallen triangle    

Remove a move and Reps Pyramid dumbbells  

1. 12-2 db clean and press  

2. 10-2 kb clean and press 

3. 8-2 bb clean and press 

4. 6-2 Burpee db clean and press 

Glute Building Volume Glutes #9

Glute Building Volume Glutes #9

Tabata

1. kang squats

2. frog pumps

3. squat walks

4. hip thrusts

Kb and bb hiit 30:10 3x

1. Alt Step ups

2. dL and hang clean/squat pulse and hold

3. box squat and forward lunge

4. Increasing resets and swings

5. Alt rev lunges

6. Tactical lunges

Pyramid Hip thrusts 10-1

*15 adductors each round

Repeat hiit 40:10 2x ABAB

KB 5x5

1. Go...

Full Body Add-on Pyramid: Twisted Sister Pyramid Adapted from a Meghan K & Lauren V sister workout

Full Body Add-on Pyramid: Twisted Sister Pyramid

Adapted from a Meghan K & Lauren V sister workout.

3 min AMRAP warm up

1 walk out pushup

2 oblique plank hops and jump up

3 rollbacks

4 low lateral lunge and twist

5 pop squats

Add a move pyramid
1. ManMaker
2. Step up rev lunge 2/leg
3. Rev grip Burpee bi curl
4. Bulgarians 4/Leg
5. competition burpees Devils press

6...

Glute Building: Heavy Glutes #8

Glute Building: Heavy Glutes #8
Warmup:

50Glute Bridge

50 Abductors

25 Walking Banded side to side Squats

10/leg SL bridge

5x5

1. Max Thrusts

2. Max KB Goblet Squat

Tabata:

1. BB RDL

2. Bicycles

6x6

1. Step Ups

2. Sumo DL

Tabata Pair:

1. Db Suitcase Squats

2. Bear Hold Kickthrough

8x4

1. Bench SL DL

2. BB box Squats

Tabata Pair:

...

2022 Winter Classics #7

2022 Winter Classics #7

BW warmup 20:10 2x 4 minutes
1. Comp Burpee
2. Chair lunges
3. Lunge pops
4. Downdog to fallen triangle

Remove a move and Reps Pyramid dumbbells
1. 10-2 db split lunge sa press/leg
2. 8-2 Alt plank rows
3. 6-2 Box squat and press
4. 4-2 Burpee db hang clean
5. 2 ssd chest press

4 AMRAP 1 rep/move
1. Staggered push-up sandbag drag
2. Dl
3. Clean and press
4....

Glute Building: Volume Glutes #8 by Kristin R

Glute Building: Volume Glutes #8 by Kristin R

Warmup: 2x

25/leg cha-chas

50 frog Pumps

15 Rev Hypers

10 Fire Hydrants

Giant Set: 3x

1. 20 Thrusts

2. 15 KB 3/4 Squat (don't lock out knees at top)

3. 10 Goodmornings

4. 5/leg B-stance Goblet Squat

Between Rounds:: 30 seconds

Round 1: Swings

Round 2: Reset swings and DL

Round 3: swing and Squat swings

Tabata:

1. Banded B-stance Thru...

Quick Upper Body & Cardio

Quick Upper Body & Cardio
3 Minute AMRAP

1. 3 Froggy Pushups

2. 4 Froggy Plank Hops

3. 5 Squat Jacks

4. 6 Switch Lunges 1=1

HIIT Pyramid 50:10, 40:10, 30:10
1. Chest press
2. Flys
3. Close grip press
4. Sexy plank walk Push-ups

Core: 5x5
1. Oh sit up
2. head banger and leg drop abduction

6 Min Single sided EMOM

7 reps

Comp burpee SA devils press and offset squat swing to rese...

Glute Building: Heavy Glutes #7

Glute Building: Heavy Glutes #7

Tabata

1. donkey kickbacks:pulses

2. rainbows:straight leg pulses

Hip Thrust Pyramid Scheme 2x each weight

15 reps

10 reps

5 reps

20 reps

9 min EMOM

1. 5 tactical lunges 5 swings

2. 10 backload or front load box squats

3. 5 kickstand KB DL/leg 5 goblet KB squats

Superset: 3x

8 sumo dL

8 kB deficit squat dL (4) & dL squats (4) each r...

2022 Winter Classics #6 by Kristin R

2022 Winter Classics #6 by Kristin R   

BW warmup 20:10 2x 4 minutes 

1. Comp Burpee 

2. Plank Hops 

3. Heel click squat jumps 

4. Downdog Knee Drives     

Remove a move and Reps Pyramid 

1. 10-2 Push Press 

2. 8-2 BB Clean Front Squat 

3. 6-2 KB SA Swing Catch step back squat 

4. 4-2 Split Lunge Double arm snatch (4/side) ...

Glute Building: Volume Glutes #7

Glute Building: Volume Glutes #7   

warm up 30:10  

1. Frog pumps  

2. pike glute raises  

3. frog pumps 

4. side laying leg lifts 

5. side laying leg lifts 

6. frog pumps   

Thrust Ladder  

15 reps to 1 rep 30 second abductions or cha cha or squat walks etc. between each round   

Ladder 10-2 evens reps 

BB Heels Elv DL &n...

Fast & Furious #3 by Kristin R

Fast & Furious #3 by Kristin R

8-2 reps evens

1. Kneeling C&P to Turkish press // per side

2. Kb pass off Rev Lunges 2=1

Mini 5x5, combo moves // per side (5 reps 3x 10 reps 1x)

1. Kickstand

2. SA cleans

3. Sa plank hop DL

30:10 3x  6 min

1. Alt KB Stag Froggy Pushup SA swing

2. KB pushup DL

3. Burpee DLSquat/squat DL

Strength & bodyweight – 2x total

...

Glute building: Heavy Glutes #6 by Kristin R

Glute building: Heavy Glutes #6 by Kristin R
Activation: 2x
1. Hip up, leg up 10/leg
2. Elevated Banded Bridge 25
3. Rev hypers 10

Heavy hip Thrust Set 8x
1. Max Weight 5 reps 
2. 10 sec Hold 

Superset: 4x
1. 10 Hip Thrusts + Abductor at the top and bottom 
2. 5 BB DL 
3. 5/leg Staggered Stance Swing 

Giant set 4: 3x
1. 8 Pause Box Squats
2. 5/leg Max Step Downs
3. 5 KB DL ...

2022 Winter Classics #5

2022 Winter Classics #5

BW warmup 20:10 2x 4 minutes

1. squat pops

2. bicycles

3. skaters

4. down dog up dog

Remove a move and Reps Pyramid

1. 10-2 kB Hang Cleans

2. 8-2 KB squat and press

3. 6 -2 Sa Reset swings

4. 4-2 Roll back DL power clean

5. 20 swings

4 AMRAP 1 rep/move

1. plank rows

2. pushups

3. plank hop DL

4. rev lunges

5. cleans

6. push pr...

Glute Building: Volume Booty #6

Glute Building: Volume Booty #6

Tabata

Squat walks

Kang squats
kB 10 reps 5 x
1. def dL/squats (5) squat/dL (5)
2. swings
3. Def sumo dL

Set 1: 20-10 evens hip thrusts
30 second core work between each round

1. crunches

2. flutters

3. in and outs

4. leg drop abductions

5. commando hip dips

6. Russian twists

Set 2: 18-8 evens sumo dL
5 reset swings

Set 3: 16-6 evens deficit rev l...

AMRAPs, EMOMs, & Parties

AMRAPs, EMOMs, & Parties

Buy IN 3 minutes

2 box squat 1 box squat jump walk out pushup

7 min AMRAP 10 reps per move
1. Dl
2. Alt bent rows
3. Front box Squat
4. Thruster

7 min emom
1. 4 human devils: Plank rows, pushup, frog plank hop up, Double arm swing
2. Increasing bicep curls starting at 2

4 min AMRAP
4 R fwd lunges
4 R Rev lunges
8 R lawnmower rows
4 switch lunges
Then lef...