That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Rebekah

We have another full body burner, minimal equipment!!!

We’ll be using a cable station, KBs & DBs.

Let’s get it💪🏽

Place KB about 1-2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

Adjust cable slightly below shoulder height. Feet should be hip width apart. Keep arms straight as you pull cable all the way over. Hips should stay squared, no rotation.

Cable Woodchops

Circuit 1

In a seated position, lean forward to stretch your lats then pull towards your body driving your elbows down, to your hips. Keep chest up.

Seated Narrow Grip Pull Down

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

Place DBs by your side. As you lunge forward, power the DBs overhead (snatch) & lock out

Dumbbell Snatch + forward lunge

Circuit 2

Set the bench up to a high incline. Set the cables below shoulder height. Feet grounded & core engaged. With a slight bend in the elbow, open your arms up allowing for a stretch then pull the handles inward, squeezing your pecs with your biceps.

Seated Cable Chest Flys

Clean KB into a front rack position. Stagger your feet, narrow stance split squat. Descend into a squat, dropping down as far as you can then drive back up

Kettlebell Front Rack Narrow stance split squat

Grab a pair of dumbbells, swing them through your legs (wide stance) & power through your hips to swing the dumbbells over head. Swing dumbbells down to the ground a do a push up or burpee. Jump back up into a wide stance & repeat.

Devils Press

Circuit 3

At the seated row station, attach a straight bar. Place feet onto the floor. Extend the arm all the way then curl up to shoulders

Seated Straight Bar Bicep Curl

Take a step away from the cable station. In a staggered stance, push hips back and keep chest  down. Hold onto the bar with a narrow grip. Bend at the elbows only as you extend out, lock out

Overhead Tricep Extensions *straight bar

Circuit 4

Full Body Burner 
*cables-DBs-KBs

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

Full Body Burner *cables-DBs-KBs

Community

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