Warm-up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving before each workout.
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥


Equipment being used in these workouts will be found in any standard commercial gym!

Move through each exercise performing the allotted reps, switching between each to complete a round. Rest as needed while keeping it as short as you can. Increase weight as you feel comfortable. 

Equipment:
⚡️ Kettlebells

- Begin in a push up position with a kettlrbell place on one side of your body
- With the opposite hand pull the kettlebell through to the other side

KB plank pass through

- Raise your hips engaging your core as you raise and tap from side to side

Plank Hip Taps

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

Weighted Core

Move through each exercise performing the allotted reps, switching between each to complete a round. Rest as needed while keeping it as short as you can. Increase weight as you feel comfortable. 

Equipment:
⚡️ kettlebells

- Hold a single kettlebell in front rack position  
- March slow and controlled with both legs back and forth 
- Keep your chest up

Kettlebell single arm front rack march

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Kettlebell windmill

- Hold weight goblet style
- Bend to 90° and switch from standing on your feet to your knees
- Hold core tight

Weighted Squat Up Downs

2 rounds each - 45s Work // 15s Rest (working one movement at a time)

Each station has three movements working one at a time for 45-seconds with a 15-second rest before moving to your next exercise. 

Minimal rest between AMRAPS will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ Medicine Ball

Minimal rest between AMRAPS will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

- Hold a medicine or slam ball with both hands above your head
- Bring the ball on to the ground directly in front of you without letting go

Medball ground to overhead

- Stand facing a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Push and release the ball straight ahead as hard as possible
- Catch and repeat

Medicine ball chest pass

- Stand holding a medicine ball to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Bear Hug Squat

Medball Core Circuit

6-minute AMRAP (as many reps/rounds as possible)
30s Work (one movement at a time) — 10s rest between movements

—— perform movement 1 for 30-seconds then rest for 10-seconds
—— repeat by cycling through the three movements until the clock hits 6-minutes

- Start in a high plank position with feet in TRX
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

TRX High plank knee tuck

- Start with yours hand on floor, feet in TRX straps
- Bring your knee towards your chest and bring your head down
- Engage your core
- Pause at the top

TRX plank single leg knee tuck

TRX Core

W10/D6  Core 💦

Amazing pump. Great start on working on next years goals

Savannah

Amber

W1/D1 Upper Body & Cardio 💪🏼💦

Loved this cardio day. Needed the sweat and core burner!!

W1/D2 Cardio & Core 💪🏼💦

Wow this was a tough one, but worth it!! Loved the trap bar movements

W1/D3 Lower Body & Cardio 🍑💦

My body is shaking. This full body workout was killer!!!

W1/D4 Full Body & Cardio

Leah said we’re gonna build some legs whether you like it or not on this one. Sheeeesh

Leah

W1/D5 Lower Body & Cardio 🍑💦

W1/D6  Core 💦

W1/D7  Cardio ⏱

W2/D1 Upper Body & Cardio 💪🏼💦

W2/D2 Cardio & Core 💪🏼💦

Whew. Glutes and back!? I’m shaking lol this was so good!

W2/D3 Lower Body & Cardio 🍑💦

Great workout for crowded gym on weekends!!

The perfect workout to do while testing out a new gym!  A little bit of everything!!

W2/D4 Full Body & Cardio

Great sweat for first workout of the year!

W2/D5 Lower Body & Cardio 🍑💦

W2/D6  Cardio & Core ⏱💦

W2/D7  Cardio ⏱

W3/D1 Cardio 💦⏱

Dude. I can’t walk. 10/10 killer leg day.

Amazing. Will be doing this one over and over for sure.

W10/D6 Core 💦

More workouts from Leah Casciano