Warm up 

Full Body circuit 1 :
Alternating squat to overhead press
Sumo squat pulse 
Curtsy lunge into bicep curl 

Full body circuit 2 :
Side lunge into back lunge 
Knee drive 
Lunge ab twist

Stair master 20 minute HIIT

Alternating squat to overhead press

-Start with feet wide and slightly toed out while holding a dumbbell in front of you goblet style.
-Lower into the bottom of a squat and push up and down 6-8 inches.
-Repeat for desired rep count

Sumo squat pulse

-Stand with fee shoulder width part while holding a dumbbell in each hand.
-Step back and across into a curtsy lunge as you curl the dumbbells to your shoulders.
-Reverse the movement and stand back in the starting position.
-Repeat

Curtsy lunge into bicep curl

Full body circuit 1

-Stand with feet together
-Step out laterally into a side lunge and back to center
-Step back with same leg into a reverse lunge 
-Repeat

Side lunge into back lunge

-Place one foot onto a step 
-Step up and rive the free legs knee to the front
-Lower and repeat

Knee drive

-Start in a stationary lunge position while holding a dumbbell elevated at arms length in front of you 
-Rotate your upper body twisting to 90 degrees from your legs
-Rotate back to center
-Repeat

Lunge ab twist

Full body circuit 2

- Increase speed as you feel comfortable
-1 minute hard 
-1 minute harder

Stair master HIIT

W2/D5  Full body

Excited to start this program to get me ready for summer!

Hailee

Back at it! Been a whole month cause of travels! I neeeedddds these workouts back in my life!!

Emily  Calabrese

Amazing! Perfect way to start the morning!

Avery

W1/D1 Full body

Amber

Bre Celebrano

Danielle

W1/D2 Booty

Michaelah Reynolds

W1/D3 Arms

Caela 🏋🏽‍♀️🧘🏽‍♀️

Carley

W1/D4  Lower/ Booty

Brooke

Alexa Bizzigotti

W1/D5 Full body

Made week 1 - now week 2 day 1 💪🏼💪🏼💪🏼💪🏼

That knee to elbow crunch is a lowkey killer !!

W2/D1 Full body

W2/D2 Booty

Hate planks mehhhh but done 💪🏼💪🏼

Amanda

W2/D3 Arms

W2/D4 Lower/Booty

I always wandered what Serena’s warm ups were and I really like these compound moves!

W2/D5 Full body

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