Stacey

Kimm

Set the clock for 1 minute of work 1 minute of rest for each

- Alt DB Curl and Press 
- DB Alt. Bent Rows
- DB Deadlifts 
- DB Farmers Carry
- ABS Wheel Rollouts 
- DB Skater Hops 

That’s 1 cycle the goal to complete 3 total cycles

- Hold a dumbbell in each hand at your sides 
- Curl one dumbbell up toward your shoulder, engaging your bicep
- Using a neutral grip, elbows forward of your body, press the dumbbell overhead
- Reverse the movement back down to starting position and repeat with the opposite arm
- Working back and forth for time or reps

Alt. DB Curl and Press

- Stand with your feet hip width apart, a dumbbell in each hand
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Lower the dumbbell with control
- Repeat with the opposite arm
- Working back and forth for time or reps

DB Alt. Bent Rows

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DB Deadlifts

- Standing tall holding a dumbbell in each hand
- Engage the core and pull your shoulder blades down and back making a proud chest
- Step forward and begin walking, while keeping your head up, shoulders back, and core muscles engaged
- Continue walking for your desired time or distance

DB Farmers Carry

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel Rollouts

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Hops

1 Min on 1 Min Off  HIIT

Thursday 2/29 Total Body Workout 🏋️‍♀️

Friday Total Body April 12th

Can't believe it took me a year or so to notice all the full body workouts in one tab. Great stuff!

Wednesday Total Body April 10th

Monday Total Body April 8th

Friday 1/26 Total Body

Monday Total Body 1/22

It’s harder than it is on paper. Great hotel workout 🏨

John

As usual. A very good workout. I did 5 rounds in 39:45 with 25 LBs.

Nicholas White

5 rounds + 2 ; 50 on db rows, 40 lbs on rest of movements

Robert

12/22 Friday Total Body **

Montana

Greg Parks

Jon H

Wednesday 12/20 Total Body **

A nice one to hit a little of everything.

Zach

Monday 12/18 Total Body **

10/5 Mobility & Ruck Work Thursday

Tricia

10/6 Total Body Lower To Upper Time and Rep Sets

Total Body AMRAP 30 Min 9/8 Friday

Awesome workout. Didn’t have time to do the lunges straight so I put it in during the rest times of some stuff later in the workout. Rushing before the gym closes

Caleb

Heavy weight nice for a change
90lb sumo squats
80 lb bench
80lb DBs deads 
50 lbs shoulder
Pull-ups 17-11-9-8
Walking lunges 207 steps in 10 minutes. Ouch

Lunges almost killed me on a Monday, liked the heavy sets with ending though

Rob Renschler

7/17 Monday Total Body Strength 5 x 4

Tonya

Burn baby burn. 
Started thinking 3rounds then maybe 4 but started feeling stronger so pushed HARD and got 5 rounds 😱
Used 25 lbs DBs for everything except skaters where I did 10 lbs.

Bryan

Total Body AMRAP 30 Min 7/20 Thursday

Thanks for this breakdown!  I’m very interested in trying rucking.

Katie Merkent

Rucking 101 Breakdown

Perfect travel workout even in 118 degrees -Palm Springs 😂

Alyssa

Took me 38:20 to complete 4 rounds. Happy 4th all.

Total Body DB Circuit 5/25 Thursday 40 Min AMRAP

Amazing. What a workout. Very nice to complete a workout and feel like you hit maximum expenditure😎

Simeon

Nice paced workout. Nothing to kill you but challenging.

5/19 Total Body Basics Friday

Jeremy

Gregory

5/15 Monday Upper to Lower Total Body

Margaret

What a great cruiser ❤️💪🏼

40 lbs goblets 
30 lbs lat lunge
40 lbs DB floor press

Adam Livesay

5/17 Wed Lower To Upper Time and Rep Sets

Mike

Anthony

Great full body workout using lots of different weights from 25lb - 50lb DB’s + chin ups. Thanks!!!

Rich Brown

Monday 5/8 Total Body Upper Heavy Start

Total Body Mid Week Wednesday Flow 6/7

Delwyn

Felt so good. First time that I could do the full minute split squats. 
Step ups 15 lbs
Skiers 20 lbs
Curl and press 30 lbs

5/10 Total Body Lower Heavy Start

Time Sets Total Body Monday 6/5

Love the whole body workout. 
30 lbs Bulgarian splits
45 lbs incline
60 lbs dead’s
25 lbs alt kneeling Arnold’s

5/12 Total Body Full Flow Straight Sets

That’s a humbling workout. I used 30# and 25# dumbbells. The pull-ups need work.

8/31 Wednesday DB/BW Total Body Lift

Fun. 
75lbs farmers
30 lbs overheads
Row 8:15

Thursday May 4th Mixed Endurance Day

Great workout!! Little upper. Little lower. Mobility at the end!! 👊🏼

All Reps Total Body Wed 4/19

38 min. Cut out 1 round per exercise to fit it in before work. Although I did all the KB swings!! These are a fav!! ✌🏻.

Happy Monday. 
First time I could do inclines with 50lbs. Hallelujah. 
40 lbs for rowing but dropped to 30 lbs for last set.

Loved this Monday workout 🙌🏼👊🏼💪🏼

Total Body Big 5 - Monday May 1st

Joseph

Total Body Straight Sets Monday 4/17

Total Body AMRAP 30 Min 4/21 Friday

6/1 Push Pull Legs Thursday

Friday 7/28 Total Body

Excelent 💪🏽💪🏽💪🏽💪🏽

Gaby

Biceps definitely pumped. 
Never done elevated heel squats. Seems like a nice stretch.

Mark Miller

Wed May 3rd Total Body Legs First

Nice. Quads burned at the end for sure. 
50 bench
30 renegades
30 single squat topress

Thursday 2/29 Total Body Workout 🏋️‍♀️

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