Glute building: Heavy Glutes #5
Activation: 2x
Fire hydrants 15/leg
Donkeys 15/leg
Rev hypers 10
Frog pumps 25
Progressive hip thrust set
1. 12 reps 2x
2. 10 reps 4x
3. 5 reps 6x
Superset: 4x
1. 10 Swings
2. 5 heavy bb DL
3. 5 off set kb step up/side
Giant set 4: 3x
1. 8 banded Box squat with 2 abductions
2. 6 Static curtsy/ leg
3. 5 reset swings
5x5
1. Max thrust
2. S...
2022 Winter Classics #4
BW warmup 20:10 2x 4 minutes
1. walk out pushup
2. atomic sit ups
3. plank jack shoulder taps
4. pike glute raise to spider knee tuck
12-2 Barbell Pyramid :: Remove last rep & 2 reps each round
1. BB hang power clean (12-2)
2. BB Back load static lunge (10-2)
3. BB push press (8-2)
4. Burpee BB clean and press (6-2)
5. BB DL bent row (4-2)
6. Rollback pushup...
2022-02-04 05:01:00 +0000 UTC View Post
Glute Building: High Volume #5
Warm up:
1. Bird dogs
2. Curtsy lunge leg lift squat jump
Hip thrust Reps:
10 reps 3x and 20 reps 1x
+30 sec thrust hold abductions
10-1 PYRAMID
1. BB DL
2. KB DL
3. KB swings
5 reps 3x 10 reps 1x
1. Curtsey lunges/leg
2. Bench SlDl
3. squat swing to reset swing
Body weight 30:10 3x
1. high step downs
2. Side lying hip ups 2022-02-02 05:00:02 +0000 UTC View Post
Full Body Burner by Kristin R
10-2 Evens BB Burpee DL
*5 reps between each round : Plank hop gorilla row
10-2 Evens Burpee Devils press
*5 reps Between each round: 5 KB DL 5 dL/ Squat Jumps
Tabata Pairs:
1. Arnold push Press
2. Hammer Curls
1. KB swing to Hang Clean
2. Kb push-up Bent Row
1. Alt Seated Snatch
2. Alt Staggered Burpee SA Clean & Press
10-2 Evens
DB ...
Glute Building: Heavy Glutes #4
Tabata warm up 1 round on each leg
1. donkey kicks
2. rainbows
3. pulse donkey kicks
4. hip up leg lift
Heavy Hip thrusts 4x
1. 10 reps
2. 10 chachas per leg
3. 5 (5 second) pause reps
4. 5 banded box squat jumps
‘
Max Hip Thrusts 5x
8 reps
10 body weight thrust + abductor
Superset 4x
1. 8/leg single dB or kB kickstand dL ...
2022-01-29 05:00:02 +0000 UTC View Post
2022 Winter Classics #3
BW warmup 2x 10 reps
chair lunges
bicycle abs
squat pops
12-2 Pyramid :: Remove last rep & 2 reps each round
1. DB pause DL (12-2)
2. Pushup T-stand 1=1 (10-2)
3. swing power cleans (8-2)
4. Box squat and press (6-2)
5. DL bent row (4-2)
6. Rollback pushup hang clean 2
4 min AMRAP - 1 re...
2022-01-28 05:01:00 +0000 UTC View Post
Glute Building: Volume Glutes #4
Tabata pair warmup
Ball bridges
Ball curls
Thrusts: 3x
30 reps at 95
30 Seated Adductors
Superset Set: 3x
10 reps with 10 sec hold 2x
12 KB deficit Sumo Squats
Giant Set: 3x
15/leg Rev Lunges
20 Squats
25 Ankle Weight Bench Straight Leg Kickbacks
30 Weighted Frog Pumps
Tabata Pair:
1. kickstand DL
2. sumo leg swings
1...
2022-01-26 05:00:02 +0000 UTC View Post
Dumbbell Only Upper Body Lift
HIIT 30:10 3x 6 mins
1. SSDD bent back flys
2. kneeling zottman curls
3. full release pushups
4 minute EMOM
8 kneeling traffic director arms
10 kneeling alt headbangers
12 plank shoulder taps
6 mins HIIT Pyramid
1. increasing tricep pushups to kickbacks
2. SSDD chest fly
8 mins SA Party 30:30 4x
1. row in lunge to SA high pull
2. cleans 2022-01-24 05:01:01 +0000 UTC View Post
Glute Building: Heavy Glutes #3
Warm-up: 2x
25 Frog Pumps
15/leg Cha Chas
10 Banded pop squats
Set 1: 2x
10 Heavy Thrusts
25 bridge Hold Abductors
MAX WEIGHT 5 REPS 5x (repeats again)+ 30 second abductions
Set 2: 3x
6-8 heels elv goblet Squats
10 death marches 5/leg
MAX WEIGHT 5 REPS 5x (repeats again)+ 30 second CHA CHAS
Set 3: 3x
5/leg staggered squat to curtsy lunge
<... 2022-01-22 05:00:03 +0000 UTC View Post
2022 Winter Classics #2
Warm up
1. bear walk pushups
2. juggler and pop lunges
12-2 Pyramid :: Remove last rep & 2 reps each round
1. Combo Bicep Curl to External Rotation (12-2)
2. Kneeling Turkish Press (10-2)
3. Double Arm Split Lunge Snatches (8-2)
4. combo Chest Press to Narrow Press (6- 2)
5. Manmakers (4, 2)
6. spider tricep makers(2)
4 min KB AMRAP - 1 rep
1. staggered SL push...
2022-01-21 05:01:00 +0000 UTC View Post
Glute Building: Volume Glutes #3
Activation: 2x
Side step out to chacha out 10/leg
Elv bridges 25
Frog pumps 25
Superset 1: 5x
1. 10 full range, 10 pulses Hip thrusts
2. 30 seconds seated abductors
Giant set 2: 4x
1. 15 swings
2. 12 kb DL
2. curtsy Lunge + pulse 5/leg
Superset 3: 3x
1. KB off set Step up rev lunge pass under 4/leg
2. Drop set Bench SLDL (2 weights) 6 reps then 8 reps/...
Full Body & Thrusts by Kristin R
Warm Up – 2 x
30 Frog Pumps
8 Comp Burpees
Lower Body Set: 3x
5 Squat Swings
8 KB Sumo DL
12 Thrust
50:10 ABAB
1. Burpee Back Fly
2. Halo Slams
3. Kb DL Cleans box squat
4. Kb SA Swing Catch, step back squat
Lower Body Set: 2x
5 Squat Swings
8 KB Sumo DL
12 Thrust
50:10 ABAB
1. plank walkout diamond pushup on K...
2022-01-17 05:00:02 +0000 UTC View Post
Glute Building: Heavy Glutes#2
Activation: 2x
Cha Chas 25/leg
Seated 3 way abductors 20 each way
Strong by Bret Hip Thrust Pyramid Scheme 3x each weight
15 reps (medium)155
10 reps (heavy)175
5 reps (max weight)225
20 reps (light)135
Superset 3: 4x
1. 6 DB step ups/leg
2. 8 deficit kb sumo dL/squat (4) squat/DL (4)
Superset 4: 3x
1. 8 static lunges/leg
2. 10 hip up leg lift...
2022-01-15 05:00:03 +0000 UTC View Post
2022 Winter Classics #1
Express tabata warm up
1. Roll back to pushup
2. skaters
12-2 Pyramid :: Remove last rep & 2 reps each round
1. Kb Bent Row (12-2)
2. Burpee DB high pull (10-2)
3. KB Power Clean (8-2)
4. SSD Backfly (6- 2)
5. ½ manmaker bent Row & off set goodmorning(4/side, 2/side)
6. KB OH Swing, Reset, Swing, Squat Swing (2 for ea move)
4 min Single DB AMRAP - 1 rep
1....
2022-01-14 05:01:00 +0000 UTC View Post
Glute Building Volume Glutes #2
Warm up tabata pair
Banded squat walks
Banded squat jump and good morning
Thrusts 5x
20 reps + 30 seconds of abductions
Superset 1: 4x
1. 5/leg staggered (low step) sumo squat
2. 5 Long pause thrusts (8 second timer)
SET 2: 4x
1. 12 banded or ankle weighed kickbacks/leg
2. 15 swings
SET 3: 3x
1. 12 goodmornings 2022-01-12 05:00:03 +0000 UTC View Post
Fast & Furious #2
8-2 reps
1. chest presses
2. decline burpees
Mini 5x5, combo moves
1. Staggered pushup
2. concentration curl
3. offset squat
30:10 2x 8 min
1. increasing swings to catch squat and press
2. KB pushup row and DL
3. power clean into alt side lunges
4. ninja to SA alt reset
Strength & bodyweight – 2x total 8 reps per move
1. Double arm al...
2022-01-10 05:01:01 +0000 UTC View Post
Glute Building: Heavy Glutes #1
Warm up 2x
25 Frog Pumps
10 BW Banded Goodmornings
25/leg Cha Chas
HEAVY Hip Thrust - 5x5
1. Full
2. Deadstop
3. Pulse
***Between Rounds***
8 Squat Swings
Giant Set - 4x
1. 8 Deadstop Static Lunges
2. 6 Banded KB Goblet Box Squat
3. 4 Kickstand to Rev Lunge
4. 8 Reset Swings
Superset - 3x
1. 8 Heavy Sumo DL
2. 10 Swing...
2022-01-08 05:00:02 +0000 UTC View Post
Sweat & Reset #10
Warm up
1. walk out pushup plank hop
2. lunge pops
HIIT 50:10 ABAB
1. Clean and press Burpee
2. ½ manmaker snatch
3. Staggered Pushup to sumo squat hold SA concentration curl
4. Sa bench row to lat step leg lift
5x5
1. Curtsy Lunge w/ sa High Pull
2. Bench sldl
HIIT 30:10 2x sandbag
1. Sandbag drag Verticle plank hop
2. DL and clean
3. Good mornings
4. Alt Step u...
Fast & Furious #1 by Courtney M
8-2 reps
1. Table top SA tri kickback/per side
2. Push up on weights
Mini 5x5, combo moves // per side DB
1. Curtsy
2. SA clean
3. press
30:10 3x KB 8 min
1. KB walking DL
2. KB hang squat clean, plank hop DL
3. Stagger pushup to SA reset swing
4. Plank KB drag
Strength & bodyweight – 2x total
8/8 Kneeling Turkish pr...
2022-01-03 05:01:01 +0000 UTC View Post
Glute Building: Volume Glutes #1
Set: 3x single sided set 10 reps/move
Ankle weighted rounds 2&3
1. donkey kickbacks
2. fire hydrants
3. rainbows
Set: 5x
1. 15 Banded Thrusts & 25 seated abductions
2. 8 Swings
3. 8 heels elv kb DL
Set: 3x
1. 5 double tap goblet box Squats
2. 10 sandbag bstance thrusts/leg
Set: 3x
10 Banded Thrusts 30 seated abductions (3-ways)<...
2022-01-02 18:02:21 +0000 UTC View Post
Sweat & Reset #9
Express warm up
1. Skater + Cursty Lunge Hop
2. 2 yoga Tricep pushup, Plank hop
50:10 ABAB 8 minutes
1. DB Suitcase Squat DL
2. Pushup Plank Row Spiderknee
3. Knees in + V-up
4. Ground to OH
Mini 5x5
1. Double arm Snatch
2. BB or bag Step up
HIIT 30:10 2x
1. OH Swing
2. Reset Swings
3. KB DL
4. Oblique plank hop KB Clean
5. SA swing to swi...
Kettlebell & Dumbbells Full Body
Complex combo moves 5-1
1. Hang power Cleans
2. Front box squats
3. Bent Alt rows
60 sec between rounds
1. Dead bugs sa headbangers
2. Halo bicycles
3. Atomic sit ups
4. Chops
5. Rollback Oh to ground
Pyramid 8 -2 reps
1. Burpee dl drop weight boxJump
2. Double arm Snatch And hang power clean
3. Decline Burpee Dead Lift
4. Curtsy swings
Tabata between r...
Sweat & Reset #8
Express warm up
1. plank walk out pushup hop in and out
2. Pop squats
50:10 ABAB 8 minutes
1. Decline weighted Burpee
2. 3 groiners front raise lateral down
3. Weighted Bench lateral fast feet + weighted leg lift
4. Bear Push-up walk to plank pushup shoulder tap
Mini 5x5
1. Alt plank rows
2. burpee DB dl bent row and high pull
HIIT 30:10 2x
1. Frog push-ups
2. Kb ...
AMRAPs, EMOMS, & PARTIES
6 min AMRAP 6 reps per move
1. Pushup to kneeling clean and press
2. Bear hold shoulder taps
3. KB pass off rev lunge 1=1
9 minute EMOM
1. RA 8 SA snatches, 5 frog pushups
2. LA 8 SA snatches, 5 plank hop jump up
3. 11 competition burpees
PARTY #1 30:30 3x 6 mins
1. SSD clean and press
2. plank rows
3. OH sit ups
4. OH to ground
4 min AMRAP
Increasing reps 2021-12-20 05:01:00 +0000 UTC View Post
Sweat & Reset #7 by Kristin R
Express warm up
1. 3 Groiners twist and reach
2. Incline pushup bench hop
50:10 ABAB 8 minutes
1. R Kickstand DL to Clean
2. L Kickstand DL to Clean
3. Decline Burpee DL
4. KB Squat DL, DL Squat + Squat Jump
Mini 5x5
1. Kneeling SA Press to Turkish press
2. Swings
HIIT 30:10 2x
1. Pushup
2. Plank Rows
3. DL
4. Cleans
5. Push Press
6. M...
Burpee bonanza #2.5 by Courtney M
Equip: dumbbells 25s, kettlebells
KB Strength Superset 8-2 / side
Hiit pyramid 6min
KB superset 8-2
Sweat & Reset #6
Express warm up
1. plank jack shoulder tap
2. Fast yoga flow
50:10 ABAB 8 minutes
1. RA kb staggered push-up row in lunge kickstand DL
2. LA kb staggered push-up row in lunge kickstand DL
3. Weighted sit up to Russian twist
4. 6 Side to side step swings hop up and 2 Power cleans
Mini 5x5
1. Turkish starters
2. Tstand snatches
HIIT 30:10 2x
1....
Strength Combos, Pyramids, & Body Weight Tabatas by Courtney M
This workout includes strength sets alongside bodyweight tabatas. Some of these moves are from @tinalovefitness on IG.
Equip needed: 25's, possibly 15's or 20's, KB's, bosu
Combo moves 10-2 (1=1 5 of each move per side, then 4-1) // single dumbbell
1. Lateral step up
2. Stagger push-up
3. Clean
4. Push press
tabata pair // body weight
... 2021-12-06 05:01:00 +0000 UTC View Post
Sweat & Reset #5 by Kristin R
Express warm up
1. plank out Pushup
2. Squat pops
50:10 ABAB 8 minutes
1. Plank Hop High Pull
2. KB Hang Squat Power Clean
3. competition burpee Devil Press
4. Tactical Lunges
Mini 5x5
1. Hip Thrust (pulse, full, 5 sec)
2. Swings
HIIT 30:10 2x
1. Pushup Plank Hop
2. Plank Rows
3. Cleans
4. R kickstand to Rev Lunge
5. L kic...
2021-12-03 05:01:01 +0000 UTC View Post
Full Body Muscle Up #3 by Kristin R
Express Tabata Warmup
1. Skaters
2. competition Burpees
HIIT 30:10 ABAB
1. Bent Back Fly
2. Rev Grip Burpee Rev Grip Row
3. Forearm T-stand SA Fly
4. Double Arm Row to Snatch
5X5 Pair
1. BB 1& 1/2 DL
2. KB Hang Clean
HIIT 40:10 ABAB
1. Chest Press Leg Lift
2. Burpee BB Clean & Press
3. Kneeling Turkish Press
4. G...
2021-11-29 05:01:01 +0000 UTC View Post
