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