TRIPLET STRENGTH

FOCUS:

Equipment: dumbbells only, and your strong self!

4 Rounds

Dumbbell Snatch
Lunge (static, reverse or forwards)
T-Raises

STANDING TABATA

FOCUS: This simple strength workout encourages us to move while under fatigue building from larger repetition sets. In this Tabata style workout, we will complete as many reps as we can within 30 seconds, no counting just moving and focusing on form. We also will be adding in some jumping to elevate the heart rate and improve jumping stamina!

Equipment: Dumbbells

4 Rounds

Sumo Squat
Double Arm Bent Over Row
Standing Cross Body Chop
Jumping Jack variation + A-Skips

THIS & THAT WHOLE BODY STRENGTH

Focus: Back and forth between 2 circuits of movements, getting our whole body moving! Back and Shoulder Strength endurance with lighter weights and higher reps, as well as lower body strength and core, of course!

Equipment: Dumbbells and small loop resistance band (optional)

Rounds

This = palm up front arm raise + palm up standing chest fly + banded weighted side steps

That = Reverse Lunge or Squat + Shoulder Taps or Crunch Ankle Taps

WARMING STRENGTH - Core Focused

Focus: A fun slow warming build of a workout that is core focused, but in my coaching fashion, includes good challenge for your legs and arms too! Floor core with some great kneeling upper body strength in kneeling. Enjoy (:

Equipment: Dumbbells

Rounds

Dumbbell Shoulder Openers (front rack position)

Tricep Kickbacks

Side Plank Progression (hold, side leg raise, starfish crunch)

SHOULDERS + HIPS

FOCUS: Together we move slow and consistent to enhance the connection we feel with our body as we move to strength and increase mobility. In the warm up we take our time highlighting the shoulder complex = shoulder blades and arms as well as the hips.

Equipment: Dumbbells, small loop resistance band (optional)

4 Rounds

*progressing movements for the final 3 rounds

Banded Side arm press
Standing Marching
Side arm raise - light weight
Standing Banded Marching

3 Rounds
Side Plank Hip Thrust
Kneeling Overhead Press
Slow Lower Sit up with Rotation or Regular Sit Ups

SUMO STRENGTH

FOCUS: A whole body workout with some impact to help build strength and control with landing after we jump! It’s easy to jump, it’s another to “catch” ourselves! Get stronger with landing and improve your life!

*If you are unsure about the jumping, just remember, I will always give multiple variations! You got this!!

Equipment: 6-10 feet of space, dumbbells, small loop resistance band (optional)

4 Rounds

Sumo Deadlift

Front Arm Palm Up Raise

Single Leg Jumping

SQUAT ROW + CORE FINISHER CLASSIC

FOCUS: We are going to target the lower & upper body together, finishing with 2 core focused exercises. Grouping the exercises together brings in an endurance component along with strength work.

**Couplet = a workout or workout segment that is only 2 exercises. Simple and effective.

EQUIPMENT: chair/bench/couch for thigh stretch
- dumbbells & floor space

4 Round Couplet

Squat & Bent over Row

3 Round Couplet

Plank Shoulder Taps & Russian Twists

POWER UP

Focus: Today is about building strength with side to side movement. Side lunges can be a challenging movement, so even more of a reason to lean in and make them stronger! Slow and steady on the lunges paired with power cleans and overhead pressing for some lower impact!

Equipment: Dumbbells

Rounds

Side Lunge*

Dumbbell Clean & Press!

Fun Shake Out Movement

*sub in Squats
!Bicep Curl & Overhead Presses

SKIP, PLANK & CURL

Focus: A-Skip drills not only elevate out heart rate but they also bring fun work in developing tolerance to impact and coordination! As always we get in a body weight and light weighted warm up to prepare us for the fun of the main peice!

Equipment: Rolled towel or yoga mat, dumbbells

EMOM = Every Minute On the Minute x 4 Rounds
3 exercises for 4 Rounds = 12 minutes

A-Skip
Inchworm + Plank Shoulder Taps
alternating Bicep Curls & Tricep Extensions

SNEAKY CORE

Focus: A juicy hip and spine warm up on the floor to prep us for squatting. In standing, we also will enjoy shoulder and upper back work! This workout is titled sneaky core because the shoulder work in standing demands lots of core to isolate arm movement and holding the weight during the squat, not only adds to the shoulders, but also increases midline challenge.

Equipment: Dumbbells, Small loop resistance band (optional)

Rounds

Squat
Lighter shoulder work for 2 Rounds = High Pulls, Palm Up Fly and Overhead Press
Heavier shoulder work for 2 Rounds = Front Rack Flys

Active cool down using Banded Hip Extensions and Standing Chops

WATERFALL

Focus: Each round we will add 1 movement, waterfalling into repetition of movements! This workout gives you the chance to challenge your strength endurance with descending reps, which may also allow you to increase the weight you lift with each round.

Equipment: small loop resistance band (optional), dumbbells, chair or bench for support

Rounds

Banded Side Steps and Hip extensions

Goblet or Body Weight Squat

Bent Over Fly

Banded Marching

SIDE STEPPING EMOM

Focus: No counting just moving! Another feel good warm up using a chair.

Equipment: balance touch point = chair or wall
- small loop resistance band
- dumbbells

EMOM x 12 Rounds
1. Weighted (Banded) Side Steps
2. Standing Starfish Crunch (Side crunch)
3. alternating Bent Over Row

Coming - Live workout was 43 mins… soooo I am having to program this week different than expected

DUMBBELL DANCE

Focus: We got it all today; Core focus, Heavy lower body challenge with a classic Back and Upper Body exercise. And of course, a little bit of speed to express out power!

Workout style: Every Minute on the Minute we will move through 4 different exercises.

4 Rounds x 4 exercises each 1 minute = 16 minutes of work
Just like any other style of workout, we can adjust how much challenge we want within each minute. Lighter weights and more repetitions, moderate and heavier weight so smaller broken up sets of repetitions within the minute

EMOM 4 Rounds = 16 minutes

1. Sumo Squat, sets of 5-10 reps

2. Russian Twist, sets of 14-20 alternating reps

3. Double Dumbbell Bent Over Row, sets of 7-10 reps

4. Dumbbell Snatch, sets of 2 /side alternating

DEUX AMRAPS

FOCUS: Each mini AMRAP contains a dumbbell exercise and a jumping variation exercise, this means we will be challenging our strength a bit short of breath. This is a great way to increase our stamina as well as our core function! The jumping variation exercises are meant to elevate your heart rate while challenging our landing abilities, and the strength

Equipment: Dumbbells, your powerful self

5 Minute AMRAP

Single Leg Bounding or Jumping

Side Arm Raise / Front Rack Shoulder Opener

8 Minute AMRAP

Jack variation: stepping, bouncing, jumping OR Squat to Buttkick

Plank Side Crunch (Mountain Climber)

Dumbbell Deadlift

UP AND AT IT

Focus: We warm up the hips with a fun flow on the floor and then get up into standing to build strength and balance with some single leg work. Of course we will work the upper body and core.

Equipment: a bit more than usual and it’s all for some challenging fun!

• yoga block or firm pillow

• small loop resistance band

• chair or wall

2 Rounds
Dumbbell Shoulder Rotation
Side lying Hip Inward Rotation

2 Rounds
Banded Side arm pause
Standing Hip Opener

4 Rounds
10 /leg Kickstand Deadlift
10 Standing Side Bend / Standing Dumbbell Chop
6-8 + 8-10 Tricep Extension / Side Arm Raise**

• Drop set: a heavier set followed by a lighter set

LUNGE, PRESS & CORE

FOCUS: As you are able pending energy levels, choose weights and variations of each movement that allow you to move consistently over the whole 30 seconds. We are chasing enjoyment, consistent technique even under fatigue, and strength gains for all the warm weather activites!!

Equipment: dumbbells & your spunk!

Tabata Style Workout - 30 seconds of work for each movement

alternating Bicep Curl & Tricep Extensions (different variations each round)

R side Standing Core - Side Crunch & Cross Body

L side Standing Core - Side Crunch & Cross Body

Right Lunge (static or reverse or forward)

Left Lunge

Overhead Press into Overhead Push Press

CORE TO EXTREMITY

FOCUS: Core Endurance while we move our legs and arms around our trunk. This is a very grounding core focused workout that can really help you find connection in a couple of different ways. In your body through the movement, in your mind when you focus in on yourself, and your spirit when you create space to be who you want to be as you move! Strength training can be grounding and this is the intention today!

Equipment: Floor space, dumbbells, your strong-ass self!!

4 Rounds

Bird Dog Row

Side Plank Hip Thrusts

Kneeling Dumbbell Chops

Dumbbell Leg Lowers (pregnant substitute Hands & Knee Bird Dog Crunch - click for demo video)

STANDING STAMINA

FOCUS: Integrated core into upper and lower body movements in standing. This whole workout is done in standing, so it automatically challenges our core and back.

Tabata Style workout = intervals of movement for 30 seconds, keeping us moving consistently and with some speed. Not out of control speed but intentional and faster.

Equipment: Small loop resistance band (optional) & our favorite; dumbbells

Tabata Style Workout = 30 seconds moving, 10 sec transition/rest between movements

Palm Up Front Arm Raise

Banded Star Touch (single leg exercise)

Tricep Kickbacks

Banded & Weighted Side Steps

CONSISTENT INTENSITY

FOCUS: Today you decide your intensity with this EMOM style workout. Intensity of endurance or heavier challenged strength.
Either way you prefer to lift today, you will reap the benefits of increasing strength, stamina and muscle density. Of course our heart, lungs and bones all benefit as well too!
Enjoy this quicker paced workout.

EMOM = Every Minute On the Minute x 4 Rounds = 16 minutes

1. Bent Over Fly

2. Squat

3. Up Down Plank

4. Dumbbell Punch & Twist / Jack Variation (stepping, bouncing

SUMOO CLEAN & PRESS

FOCUS: Yes, the second “o” is on purpose because we sumo squat and sumo deadlift today! We are also upleveling our strength into power with dumbbell cleans and push presses

Equipment: chair & dumbbells

ROUNDS

8-10 Dumbbell Clean & Press

8-10 Sumo Deadlift

12-16 alternating Standing Dumbbell Rotations (horizontal + diagonal)

8-10 Sumo Squat

BUILDING ROUNDS

FOCUS: Each round builds on each other, progressing movements and weight! As always, we start with a warm up to ground into how we are feeling today and then progress into lighter shoulder work and slower lower body strength. We explore a couple different tricep exercises variations and build up to some jumping!

Equipment: Dumbbells, Floor space for shuttle work

Rounds

alternating Bicep Curl & Tricep Extension

Grapevine

Standing Dumbbell CrossBody Chop (unweighted or weighted)

Side Lunge

SLOW ROLL DEADLIFT

FOCUS: Building foundational strength in a movement we use every day, the hip hinge.
This AMRAP provides another opportunity to express your strength! The name fits perfectly as we roll steady through each movement.

AMRAP = As Many Reps As Possible = In the time domain, move at a pace that is best for you, taking breaks as you need

Equipment: small loop resistance band (optional), dumbbells

AMRAP 16 minutes

Deadlifts

Palm up Standing Fly / Palm Up Bent Over Row

Banded Slow Mountain Climber / Standing Banded Hip Extension

*alternating movements for arms and lower body with core

SQUAT & SHUFFLE

Focus: Today brings in side to side (lateral) movement; a fun way to add variety and improve balance and agility! All humans need agility because sometimes kids run or we have to from something! Choose your speed this evening with an AMRAP.

AMRAP = As Many Reps As Possible = In the time domain, move at a pace that is best for you, taking breaks as you need

EQUIPMENT: dumbbells, chair or bench, 10-15 feet of clear space

AMRAP 15 minutes

8-12 alternating Bicep Curl in Sumo Squat Hold / Side Arm Raise*

*alternate each round between Bicep Curls & Side Arm Raise

8-10 Weighted Sumo Squat

16-20 alternating Slow Mountain Climber

**variations: elevated on a chair or from the floor, hands or elbows

3-5 reps Side Shuffle (slower or faster)

1 rep = 8 + 8 feet (there & back) = 16 feet or 30-45 seconds

HINGE & TWIST

Focus: A really body weight warm up, following by progressively increase weight with different movement patterns to get us ready for a whole body workout with hinging (deadlifts), back and shoulders, as well as twisting to strengthen the core! The cherry on top is a great dynamic single leg exercise to get us jumping!

Equipment: dumbbells

ROUNDS

Double Dumbbell Deadlift
Shoulder Openers
Single leg “Running Woman” with or without a jump
Russian Twist

UPSIDE DOWN OVERHEAD PRESSING

FOCUS: This one has a really fun flow on the floor improving our wrist, shoulder and core strength! It will bring you very present to how you can find strength and great control with your body. As always, you have access to different variations of pressing yourself from the floor as one of our main exercises!

Equipment: Floor space and dumbbells

ROUNDS

”Bear Lifts” to “Down dog” progression

Side Plank Hip Lift

Hollow Side Reaches

DEADLIFT, ROW & PLANK

FOCUS: As always a great warm up into our main strength peice! Today we combine 3 simple movements to create a challenging and fun combo. We are testing our balance and strength with a single leg deadlift to march, and we get to revisit our strength in planking and the bent over row!

Equipment: chair/bench

small loop resistance band, dumbbells, your strong @ss self!

ROUNDS

Lighter band & dumbbell work in the warm up leading to:

Single Leg Deadlift to March
Single Arm Bent Over Row
Plank Pull Thru

MONDAY LIVE REPLAY

SQUAT & SHUFFLE

Focus: Today brings in side to side (lateral) movement; a fun way to add variety and improve balance and agility! All humans need agility because sometimes kids run or we have to from something! Choose your speed this evening with an AMRAP.

AMRAP = As Many Reps As Possible = In the time domain, move at a pace that is best for you, taking breaks as you need

EQUIPMENT: dumbbells, chair or bench, 10-15 feet of clear space

AMRAP 15 minutes

8-12 alternating Bicep Curl in Sumo Squat Hold / Side Arm Raise*

*alternate each round between Bicep Curls & Side Arm Raise

8-10 Weighted Sumo Squat

16-20 alternating Slow Mountain Climber

**variations: elevated on a chair or from the floor, hands or elbows

3-5 reps Side Shuffle (slower or faster)

1 rep = 8 + 8 feet (there & back) = 16 feet or 30-45 seconds

MOOD BOOSTER

FOCUS: Frequent “cardio” breaks between strength, exposing us to some fun jumping and free movement (low, moderate or higher impact). Match your mood and hopefully feel even better after in your mind, body and soul!

Equipment: Dumbbells and your amazing self!

Rounds

**between rounds Jumping Jack variation (stepping, bouncing, jumping options)

alternating rounds between:

Sumo Deadlifts & Side Lunge

Standing or Kneeling Overhead Press & Dumbbell Chop

PALMS UP

Focus: Today is about higher repetitions to focus on more “strength endurance”. For each exercise we are going to be move for 30 seconds. Moving not for reps but for time focused on feeling and moving over counting.

Equipment: dumbbells, small loop resistance band, couch/chair/bench

Tabata Style: 30 seconds per movement

Squat

Front Arm Raises + Palm Up Fly

Standing (Banded) Hip Extensions

3 Rounds Plank Shoulder Taps to finish

SQUAT, ROW & CORE FINISHER

FOCUS: We are going to target the lower & upper body together, finishing with 2 core focused exercises. Grouping the exercises together brings in an endurance component along with strength work.

EQUIPMENT: dumbbells & floor space

4 Rounds

Squat & Bent over Row

3 Rounds

Plank Shoulder Taps & Russian Twists

HINGE & CURL

FOCUS: Single leg exercises improve strength and balance! We also will work on postural strength with our upper body exercise today; curls for the gurls! The 3 and final movement today are Hollow Leg Lowers to imrpove front abdominal wall strength.

Equipment: dumbbells, you’re amazing self

4 Rounds

Single Leg Deadlifts,

alternating Bicep Curls with Triceps Extensions

Dumbbell Hollow Leg Lowers