6 exercises - 4 circuits - 1:10 work - No rest - 50 second cycle rest after 6th exercise

1. Squat punch twists
2. Bulgarian split squat
3. 10 squat opens, 5 jumps
4. Laying down extensions
5. Lunge tap backs
6. Double thrust open

6 exercises - 4 circuits - 1:10 work - No rest - 50 second cycle rest after 6th exercise

1. Squat press over
2. Single arm row
3. Overhead tricep extension
4. Single arm snatch
5. High knee punches
6. Renegade row push up’s

This week end with 30 burpee or 50 Jack taps!

6 exercises - 4 circuits - 1:10 work - No rest - 50 second cycle rest after 6th exercise

1. Jumping jacks, toe touch
2. Triple crunch
3. Plank L’s
4. Weighted overhead extension
5. Slow/fast bicycles
6. Knee crunch twists

End with 4 minute plank ;)

6 exercises - 5 super set timer - 40 seconds work - 10 seconds rest - 30 second cycle rest after 5th set

1. Criss cross jacks
2. Side lunge hop curl
3. Single arm twist press
4. One leg claps
5. Renegade rows
6. Butt up fly, close press

End it with that 4 minute plank :)

6 exercises - 4 circuits - 1:10 work - No rest - 50 second cycle rest after 6th exercise

1. Side to side step hops
2. Lateral lunge, sumo deadlift
3. Curtsy lunges
4. One knee thrusts
5. Weighted donkey kicks
6. Suitcase squats pulse, jump

2 Minute rest and straight into UPPER BURNER

1. Bice...

6 exercises - 4 circuits - 1:10 work - No rest - 50 second cycle rest after 6th exercise.

1. Curl twists
2. Shoulder trips
3. Dip, straight leg raises
4. Tap squat
5. Fly, close grip press
6. Single arm rear raise twist

Ending with a 4 minute plank.

6 exercises - 3 circuits - 1:20 work - 15 seconds rest - 40 second cycle rest after 6th exercise

1. Hollow hold punches
2. Plank passes
3. Kick sits
4. Full extension hand to toes
5. Single arm crunch twists
6. Banded vsit steps

6 exercises - 5 super sets - 40 seconds work - 10 seconds rest - 40 second cycle rest after 5th set

1. Squat curl
2. Weighted rolls, 2x press
3. Lateral lunge, front raise
4. Side plank walk, 2x push up
5. Skater hops
6. One arm thrusters

Finish with fielders choice - 100 crunches or 50 push up...

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. Static lunge curls
2. Kick backs
3. Single leg thrust
4. Squat, front raise
5. Lateral steps
6. Sumo squat jumps

2 minute plank finisher!

6 exercises - 3 drop time sets - 1:40/1:10/1:00 work - 12 seconds rest - 40 second cycle rest after 3rd drop set

1. Jabs, double knee
2. Military press
3. Knee up overhead crunch
4. Reverse lunges
5. Thrust pause, single arm fly
6. Weighted ski jumps

End with a 2 minute plank :) enjoy

6 exercises - 2 circuits - 1:50 seconds work - 20 seconds rest - 50 second cycle rest after 6th exercise

1. Crawl out, triple up down
2. V-sit pass under
3. Renegade plank, alternate limb lifts
4. One arm press x crunch
5. Hollow weighted roll
6. Oblique pulls, around the world

6 exercises - 3 circuits - 1:20 work - 15 second rest - 45 second cycle rest after 6th exercise

1. Squat claps
2. Lateral lunge one leg press
3. Stiff leg dead lift, high row
4. Hollow high knee, shoulder raise
5. Overhead extension
6. Long mountain climber, jump

6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. Reverse lunge, high knee pause
2. Hip thrust
3. Sumo squat walk
4. Weighted kick backs
5. Banded donkey kicks
6. Banded tap backs

6 exercises - 3 circuits - 1:20 work - 15 seconds rest - 45 second cycle rest after 6th exercise

1. 3x lunge, 3x lunge hop
2. V-Sit bicep curls
3. Renegade row opens
4. Prisoner sidewalks
5. Single arm clean, Single arm step back
6. Plank sings :)

6 exercises - 3 circuits - 1:20 work - 15 second rest - 45 second cycle rest after 6th exercise

1. Farmer high knee, mountain climber
2. Weighted leg lifts
3. Mountain climber, explosive jump
4. Full get up’s
5. Weighted crunch, scissor kicks
6. Ivana legs :)

4 exercises - 4 circuits - 45 seconds work - 10 seconds rest

1. Shoulder swings
2. Skull crushers
3. Bicep negative pauses
4. Front, lateral raises

WOOO! BURN BABY BURN!

6 exercises - 4 circuits - 1:10 work - no rest - 50 second cycle rest after 6th exercise

1. Rowing lunges
2. Romanian deadlift, Row
3. Hammer crunch
4. Squat
5. Single arm press pause
6. Squat jump claps

6 exercises - 2 circuits - 1:40 work - 30 seconds rest - 1:00 cycle rest after 6th exercise

1. Sprint, jump squat
2. Reverse leg lift
3. Step back high knee
4. Couch butt lift
5. Upward plank
6. Goblet squat heel opens

Andddddd finish with 100 squats 😛

6 exercises - 4 circuits - 1:10 work - no rest - 50 second cycle rest after 6th exercise... ouch

1. Burpee, snatch
2. Press, leg lift
3. Plank double tap, high knee
4. Reverse lunge curl
5. Animal crawls
6. Thrust, military press

ENJOY!!!

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 40 second cycle rest after 6th exercise

1. Halo’s 😇
2. Weighted side plank
3. Weighted full extension crunch
4. Flutter kicks, v-sit crunch
5. Crawl out, double hand hop back
6. Standing toe kicks, high knee’s

Finish with 2 minute...

4 exercises - 4 circuits - 45 seconds work - 10 second rest - No cycle rest

1. Keira’s Krunches
2. Plank double toe tap, high knee
3. Prisoner twists
4. Scissor kicks, reverse crunch

ENJOY!!!

6 exercises - 6 circuits - 40 seconds work - No rest - 45 second cycle rest after 6th exercise

1. Shuffle taps
2. Reverse lunge front raise
3. Squat, curl, press
4. Side crunch, knee crunch
5. Elevated elbow tap
6. 3x Side squat jumps, high knee

End with 2 minutes of front, lateral raises ;)

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 40 second cycle rest after 6th exercise

1. Clam shell lift
2. Side to side shoulder extension lunges
3. Standing, weighted donkey kicks
4. Knee thrust
5. Curtsy lunge pulses
6. Prisoner squat pulses

Finish with 2 minutes of hip th...

6 exercises - 6 circuits - 35 seconds work - 8 seconds rest

1. 360 weighted sprints, jump
2. Romanian deadlift row
3. Squat, side lunge, squat, side lunge
4. Bicep negatives
5. Prisoner jumps
6. Overhead tricep extension

Stick around for some beauty stretches from our stretch series