Raquel SantosRaquel Santos

/Daily Training

SHOULDERS & ARMS 💪

5.0|50 min

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Legs & Glutes 1

Legs & Glutes 1

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DEATH BY HIIT SATURDAYS

DEATH BY HIIT SATURDAYS

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BOOTY & SHOULDERS

BOOTY & SHOULDERS

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Push Day (Wed 1/25/23)

Push Day (Wed 1/25/23)

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Pull Day + Optional HIIT/Plyo

Pull Day + Optional HIIT/Plyo

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Legs & Glutes 1 (Mon 1/23)

Legs & Glutes 1 (Mon 1/23)

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GLUTE ACTIVATION/ISOLATION WARM UP

GLUTE ACTIVATION/ISOLATION WARM UP

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LEGS & BOOTY (Thurs 1/19/23)

LEGS & BOOTY (Thurs 1/19/23)

5.0

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Lower Body At Home (Tues 1/17/23)

Lower Body At Home (Tues 1/17/23)

5.0

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BACK/BIS/CORE (Wed 1/18/23)

BACK/BIS/CORE (Wed 1/18/23)

5.0

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FULL BODY (Sat 1/14/23)

FULL BODY (Sat 1/14/23)

5.0

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BACK/CHEST/GLUTES (Fri 1/13/23)

BACK/CHEST/GLUTES (Fri 1/13/23)

5.0

0

LEGS & BOOTY (Thurs 1/12)

LEGS & BOOTY (Thurs 1/12)

5.0

0

PUSH (CHEST/SHOULDERS/TRIS) + GLUTES (Wed 1/11)

PUSH (CHEST/SHOULDERS/TRIS) + GLUTES (Wed 1/11)

5.0

0

BACK/BIS/CORE (Tues 1/10)

BACK/BIS/CORE (Tues 1/10)

5.0

1

LEGS & BOOTY (Mon 1/9)

LEGS & BOOTY (Mon 1/9)

5.0

0

FULL BODY (Sun 1/8) - Skills movement practice/training

FULL BODY (Sun 1/8) - Skills movement practice/training

5.0

0

CARDIO & OUTDOOR UPPER BODY (Fri 1/6)

CARDIO & OUTDOOR UPPER BODY (Fri 1/6)

5.0

0

OUTDOOR LOWER BODY (Thurs 1/5)

OUTDOOR LOWER BODY (Thurs 1/5)

5.0

1

HOTEL GYM PULL DAY - Back/Bis/Core (Tues 1/3/23)

HOTEL GYM PULL DAY - Back/Bis/Core (Tues 1/3/23)

5.0

1

HOTEL GYM LEG DAY (Mon 1/2/23)

HOTEL GYM LEG DAY (Mon 1/2/23)

5.0

0

2023 FULL BODY (12/31) - Happy New Year!!! 🎊🥂

2023 FULL BODY (12/31) - Happy New Year!!! 🎊🥂

5.0

0

QUADS & GLUTES (Thurs 12/29)

QUADS & GLUTES (Thurs 12/29)

5.0

0

CHESTICLES & TRIS (Wed 12/28)

CHESTICLES & TRIS (Wed 12/28)

5.0

0

POSTERIOR CHAIN DAY - BACK/HAMS/BOOTY (Tues 12/27)

POSTERIOR CHAIN DAY - BACK/HAMS/BOOTY (Tues 12/27)

5.0

0

LISS Cardio & Booty (Mon 12/26)

LISS Cardio & Booty (Mon 12/26)

5.0

0

GLUTES & HAMMIES (Fri 12/23)

GLUTES & HAMMIES (Fri 12/23)

5.0

0

12 DAYS OF XMAS FULL BODY WOD (Sat 12/24)

12 DAYS OF XMAS FULL BODY WOD (Sat 12/24)

5.0

0

LOWER BODY FOCUSED HIIT (Thurs 12/22)

LOWER BODY FOCUSED HIIT (Thurs 12/22)

5.0

0

CHEST & TRIS (Wed 12/21)

CHEST & TRIS (Wed 12/21)

5.0

0

BACK & BIS (Tues 12/20)

BACK & BIS (Tues 12/20)

5.0

0

QUADZZZ & BOOTY (Mon 12/19)

QUADZZZ & BOOTY (Mon 12/19)

5.0

0

FULL BODY (Sat 12/17)

FULL BODY (Sat 12/17)

5.0

0

SHOULDERS & CORE (Fri 12/16)

SHOULDERS & CORE (Fri 12/16)

5.0

0

GLUTES & HAMMIES (Thurs 12/15)

GLUTES & HAMMIES (Thurs 12/15)

5.0

0

CHESTICLES & TRIS (WED 12/14)

CHESTICLES & TRIS (WED 12/14)

5.0

0

MON 10/24 - QUADS & GLUTES

MON 10/24 - QUADS & GLUTES

5.0

1

SAT 10/22 - CORE HIIT

SAT 10/22 - CORE HIIT

5.0

0

SAT 10/22 - FULL BODY HIIT

SAT 10/22 - FULL BODY HIIT

5.0

0

KB CORE CIRCUIT

KB CORE CIRCUIT

5.0

0

FRI 10/21 - BACK & SHOULDERS (At Home)

FRI 10/21 - BACK & SHOULDERS (At Home)

5.0

0

THURS 10/20 - GLUTES & HAMMIES

THURS 10/20 - GLUTES & HAMMIES

5.0

0

WED 10/19 - CHEST/SHOULDERS

WED 10/19 - CHEST/SHOULDERS

5.0

0

TUES 10/18 - TRACK HIIT

TUES 10/18 - TRACK HIIT

5.0

0

MON 10/17 - QUADS/GLUTES

MON 10/17 - QUADS/GLUTES

5.0

0

FULL BODY STRENGTH (bonus workout)

FULL BODY STRENGTH (bonus workout)

5.0

0

SUN 10/16 - LEG FOCUSED HIIT CIRCUIT

SUN 10/16 - LEG FOCUSED HIIT CIRCUIT

5.0

0

SAT 10/15 - BACK & SHOULDERS

SAT 10/15 - BACK & SHOULDERS

5.0

0

FRI 10/14 - GLUTES & HAMMIES 🍑

FRI 10/14 - GLUTES & HAMMIES 🍑

5.0

0

THURS 10/13 - UPPER BODY PUSH

THURS 10/13 - UPPER BODY PUSH

5.0

0

WED 10/12 - FULL BODY HIIT CIRCUIT

WED 10/12 - FULL BODY HIIT CIRCUIT

5.0

0

TUES 10/11 - QUADS & GLUTES

TUES 10/11 - QUADS & GLUTES

5.0

0

GLUTES & HAMMIES

GLUTES & HAMMIES

5.0

0

FULL MOON IN ARIES SWEATSPELL 10/9

FULL MOON IN ARIES SWEATSPELL 10/9

5.0

0

CHEST & SHOULDERS

CHEST & SHOULDERS

5.0

0

BACK & SHOULDERS

BACK & SHOULDERS

5.0

0

QUADS/GLUTES/ADDUCTORS 10/5

QUADS/GLUTES/ADDUCTORS 10/5

5.0

0

GLUTES/HAMSTRINGS/ABDUCTORS 9/29

GLUTES/HAMSTRINGS/ABDUCTORS 9/29

5.0

0

ARMS & ABS 9/28

ARMS & ABS 9/28

5.0

0

QUADS/GLUTES/ADDUCTORS 9/26

QUADS/GLUTES/ADDUCTORS 9/26

5.0

0

AT-HOME LEGS & BOOTY 9/24

AT-HOME LEGS & BOOTY 9/24

5.0

0

BACK & SHOULDERS 9/23

BACK & SHOULDERS 9/23

5.0

0

GLUTES & HAMMIES 9/22

GLUTES & HAMMIES 9/22

5.0

0

ARMS & CORE 9/21

ARMS & CORE 9/21

5.0

0

UPPER BODY 9/20

UPPER BODY 9/20

5.0

0

QUADS/GLUTES/ADDUCTORS 9/19

QUADS/GLUTES/ADDUCTORS 9/19

5.0

0

BACK DAY 9/13

BACK DAY 9/13

5.0

0

SHOULDERS & CARDIO 9/14

SHOULDERS & CARDIO 9/14

5.0

0

LEGS (with a sprinkle of shoulders) 9/13

LEGS (with a sprinkle of shoulders) 9/13

5.0

0

KETTLEBOOTY 9/3

KETTLEBOOTY 9/3

5.0

0

SHOULDERS 8/31

SHOULDERS 8/31

5.0

0

BODYWEIGHT HIIT 8/27

BODYWEIGHT HIIT 8/27

5.0

0

QUAD FOCUSED LEGS 8/29

QUAD FOCUSED LEGS 8/29

5.0

0

LEGS (QUAD FOCUSED) 8/22

LEGS (QUAD FOCUSED) 8/22

5.0

0

CHEST & TRICEPS 8/18

CHEST & TRICEPS 8/18

5.0

1

BACK & HAMMIES 8/17

BACK & HAMMIES 8/17

5.0

0

SHOULDERS/TRICEPS/ABS 8/16

SHOULDERS/TRICEPS/ABS 8/16

5.0

1

QUADS & BOOTY 8/15

QUADS & BOOTY 8/15

5.0

1

PUSH DAY (SHOULDERS & CHEST) *at-home friendly 8/9

PUSH DAY (SHOULDERS & CHEST) *at-home friendly 8/9

5.0

1

The Rock Leg Day

The Rock Leg Day

5.0

0

BACK & ARMS 8/4

BACK & ARMS 8/4

5.0

0

UPPER BODY PUSH 8/2

UPPER BODY PUSH 8/2

5.0

1

LEGS & GLUTES 7/30

LEGS & GLUTES 7/30

5.0

0

QUADS & GLUTES 8/1

QUADS & GLUTES 8/1

5.0

0

POSTERIOR CHAIN (Back, Hamstrings & Booty)

POSTERIOR CHAIN (Back, Hamstrings & Booty)

5.0

0

Legs (Quad Focused) 7/25

Legs (Quad Focused) 7/25

5.0

0

LEGS & BOOTY AT HOME 7/23

LEGS & BOOTY AT HOME 7/23

5.0

0

OUTDOOR UPPER BODY & ABS 7/22

OUTDOOR UPPER BODY & ABS 7/22

5.0

0

BAREFOOT LEGS & BOOTY (Gym or Home) 7/21

BAREFOOT LEGS & BOOTY (Gym or Home) 7/21

5.0

0

UPPER BODY (CHEST/BACK/SHOULDERS) 7/19

UPPER BODY (CHEST/BACK/SHOULDERS) 7/19

5.0

0

BIRTHDAY LEGS & BOOTY 7/18

BIRTHDAY LEGS & BOOTY 7/18

5.0

0

BOOTY FOCUSED LEG DAY 7/15

BOOTY FOCUSED LEG DAY 7/15

5.0

0

PUSH DAY 7/14

PUSH DAY 7/14

5.0

0

GLUTES & HAMMIES (Full Moon in Capricorn Sweatspell) 7/13

GLUTES & HAMMIES (Full Moon in Capricorn Sweatspell) 7/13

5.0

0

BACK & BICEPS 7/12

BACK & BICEPS 7/12

5.0

1

QUAD FOCUSED LEG DAY 7/11

QUAD FOCUSED LEG DAY 7/11

5.0

0

BOOTY FOCUSED LEG DAY 7/9

BOOTY FOCUSED LEG DAY 7/9

5.0

0

GLUTES & HAMMIES 7/7

GLUTES & HAMMIES 7/7

5.0

0

BACK & BICEPS 7/6

BACK & BICEPS 7/6

5.0

0

QUAD FOCUSED LEG DAY 7/5

QUAD FOCUSED LEG DAY 7/5

5.0

0

INTUITIVE FULL BODY 7/4

INTUITIVE FULL BODY 7/4

5.0

0

PUSH DAY (CHEST/SHOULDERS/TRIS) 7/1

PUSH DAY (CHEST/SHOULDERS/TRIS) 7/1

5.0

0

LEGS & BOOTY 6/27

LEGS & BOOTY 6/27

5.0

0

GLUTES & HAMMIES (With a sprinkle of Back 💪) 6/30

GLUTES & HAMMIES (With a sprinkle of Back 💪) 6/30

5.0

0

CANCER THEMED FULL BODY 💪 6/26

CANCER THEMED FULL BODY 💪 6/26

5.0

0

LEGS & BOOTY (Hamstring Focused) 6/25

LEGS & BOOTY (Hamstring Focused) 6/25

5.0

0

FULL BODY MOBILITY CIRCUIT 6/23

FULL BODY MOBILITY CIRCUIT 6/23

5.0

0

PULL DAY (BACK/REAR DELTS/BIS) 6/22

PULL DAY (BACK/REAR DELTS/BIS) 6/22

5.0

0

LEGS & BOOTY (Quad Focused) 6/21

LEGS & BOOTY (Quad Focused) 6/21

5.0

0

PUSH DAY (CHEST/SHOULDERS/TRIS) 6/20

PUSH DAY (CHEST/SHOULDERS/TRIS) 6/20

5.0

1

1000+ REP FULL BODY AT HOME

1000+ REP FULL BODY AT HOME

5.0

0

BOOTY & SHOULDERS AT HOME

BOOTY & SHOULDERS AT HOME

5.0

0

LUCKY #7 HIIT CIRCUIT

LUCKY #7 HIIT CIRCUIT

5.0

0

LISS CARDIO

LISS CARDIO

5.0

0

HUMP DAY BOOTY 🐪

HUMP DAY BOOTY 🐪

5.0

0

BACK & SHOULDERS

BACK & SHOULDERS

5.0

0

20 MIN HIIT

20 MIN HIIT

5.0

0

LEGS & BOOTY

LEGS & BOOTY

5.0

0

LISS & A Sprinkle of HIIT

LISS & A Sprinkle of HIIT

5.0

0

FULL BODY

5.0

0

Back & Shoulders

Back & Shoulders

5.0

0

SPICY LEG DAY 🌶

SPICY LEG DAY 🌶

5.0

0

HOTEL GYM LOWER BODY

HOTEL GYM LOWER BODY

5.0

0

HOTEL ROOM HIIT (Bodyweight Only)

HOTEL ROOM HIIT (Bodyweight Only)

5.0

0

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris) 6/8

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris) 6/8

5.0

0

HOTEL GYM PULL DAY (Back & Bis) 6/7

HOTEL GYM PULL DAY (Back & Bis) 6/7

5.0

0

Booty Day 6/4

Booty Day 6/4

5.0

0

FULL BODY FRIDAY 6/3

FULL BODY FRIDAY 6/3

5.0

0

LEGGIES & BOOTY

LEGGIES & BOOTY

5.0

0

BOOOOTY DAY 🍑 5/18

BOOOOTY DAY 🍑 5/18

5.0

0

30 Min At Home Shoulders & Arms

30 Min At Home Shoulders & Arms

5.0

0

BIG LEG DAY 🥵 5/20

BIG LEG DAY 🥵 5/20

5.0

0

LEG DAY (QUAD FOCUS) 5/24

LEG DAY (QUAD FOCUS) 5/24

5.0

0

BACK & BIS 5/23

BACK & BIS 5/23

5.0

0

BACK DAY 5/17

BACK DAY 5/17

5.0

0

GHOST LEGS 👻 5/16

GHOST LEGS 👻 5/16

5.0

0

GLUTES & HAMMIES 5/13

GLUTES & HAMMIES 5/13

5.0

0

SHOULDERS & ARMS 5/12

SHOULDERS & ARMS 5/12

5.0

0

HEAVY BOOTY DAY 5/11

HEAVY BOOTY DAY 5/11

5.0

0

CHEST FOCUSED UPPER BODY 5/14

CHEST FOCUSED UPPER BODY 5/14

5.0

0

BACK DAY 5/10

BACK DAY 5/10

5.0

0

OVERALL LEGS 5/9

OVERALL LEGS 5/9

5.0

0

Glutes & Hammies 5/7

Glutes & Hammies 5/7

5.0

0

Full Body Friday 5/6

Full Body Friday 5/6

5.0

0

Back Focused Upper Body 5/4

Back Focused Upper Body 5/4

5.0

0

Overall Legs & Booty 5/3

Overall Legs & Booty 5/3

5.0

0

Quads & Glutes 4/29

Quads & Glutes 4/29

5.0

0

Glutes & Hammies

Glutes & Hammies

5.0

0

Full Booty Circuit

Full Booty Circuit

5.0

0

Glutes & Hammies

Glutes & Hammies

5.0

0

Quads & Glutes

Quads & Glutes

5.0

0

Chest & Shoulders

Chest & Shoulders

5.0

0

Quads & Glutes 2

Quads & Glutes 2

5.0

0

Chest & Shoulders 2

Chest & Shoulders 2

5.0

0

Full Booty Day 2

Full Booty Day 2

5.0

0

Glutes & Hammies 2

Glutes & Hammies 2

5.0

0

Full Booty AMRAPs

Full Booty AMRAPs

5.0

0

Quads & Glutes

Quads & Glutes

5.0

0

Full Booty Day

Full Booty Day

5.0

0