Emma Mathews

Anastasia

Nicole

Emily Williams

A High intensity full body workout. Made for burning fat while continuing to build LEAN MUSCLE MASS

Alternate between speed 8 and speed 16 every minute on the minute! Try not to use your hands!

Stair master

Complete 15 weighted burpees into as many chin ups as you can. 

Rest then repeat entire circuit

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up and press dumbells over head

Dumbbell burpees

CAN USE A BAND IF YOU PREFER LIKE ME

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

*THINK ABOUT DRIVING YOUR ELBOWS THROUGH THE GROUND

Chin ups

Pull up burpee superset

30 seconds of each exercise no rest between sets! 


After the entire circuit test for 60 seconds then repeat!

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Idk the real name to these so I call them side wall balls hahaha 

15 reps per side 

-stand with toes pointed to the side and twist your torso back and use your obliques to twist forward and drive that ball into the wall as powerful as you can 

*be sure to pivot that back foot when you toss the ball to protect your knee!

Side wall balls

- Perform wall sit holding wall ball or med ball in your lap

Weighted wall sit

Lay with back on floor and lower legs towards the ground and ball behind ears 

Use lower abs and upper abs to bring legs and arms up to meet in center 

DONT let back arch… if it’s arching or you feel it in your lower back don’t bring your legs down as low

Modification: to level down just take away the med ball and use Bodyweight!

Leg lift  with med ball

WALL BALL CIRCUIT

Each round is the following back to back:


-DB deadlift to front squat: 12 reps 
-renegade row (14 alternating reps per set)
-db sumo squat: 20 reps

Holding two medium dumbells:

-EACH REP: one RDL (sending hips to back of room keeping spine straight and slight bend in knees)  right into a front squat (bringing dumbells to shoulders & toes pointed forward)

DB RDL into front squat

14 alternating reps  per set! 

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- Start with a wide stance and your toes pointed out 
- Hold the dumbbells between your legs 
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell  sumo squat

DB BACK AND LEG CIRCUIT

LAST PUSH! Give it all you’ve got left in the tank. Medium heavy weight on sled.

Each set:
-push down
-pull back

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you keeping spine straight 

* TIP: can use sled handles or trx band like me doesn’t matter ◡̈

Sled pull

SLED FINALE

W4/D1 FULL BODY GAS 😮‍💨

Burpees and oblique crunches got the best of me. Killer workout

Kelli

W1/D1 FULL BODY WORKOUT! SWEAT SESH

Didn’t think I would make it to the last rep… but that’s the goal! 💪🏼🎉

Saryn

Amazing 💪🏻! Love the reps and my arms will be noodles tomorrow 😂

Kaitlin Rogers

W1/D2 Shoulders chest and arms!

Tiffany

W1/D3 LEGS

Hurt my back helping in the yard this weekend so took it easy. 1 mile jog, leg curl, leg extensions & leg press. 35 minutes total

W1/D4 ACTIVE RECOVERY

🦋 wings are burning! About to fly away with this workout 👏🏻

W1/D5 BACK DIZZLE

When you start your day with this workout, you know it’ll be a good day 🎉

Leg MURDER is right. My legs are shaking so good 😵‍💫

W1/D6 LEG DAY MURDER

W1/D7 FULL REST DAY

Whewww i think this is the hardest workout i have ever done 😮‍💨

W2/D1 HIIT 😅

Shoulders are feeling extra good today 💯💪🏼

My shoulders hate me now…. But they’ll thank me for it later!

Anna

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

Those 45 leg press took the cake today 🥵

😮‍💨 my muscles were crying. Good workout for today!

Brittney

W2/D3 legggiessss 🦵🏼💕

Did 40 min with half on incline 12 and half incline .5

W2/D4 ACTICE RECOVERY

By the time I got to the bicep superset, my muscles wanted to give out, but I did NOT quit 💪🏿👏🏿

W4/D1 FULL BODY GAS 😮‍💨

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