Please complete the circuit 2x through

Side crunches x 20 per side
(Drop knees to one side, hands behind your head, crunch up)

Narrow stance push up x 10
(Hands right under your shoulders, elbows track back by your sides)

Opposite elbow to knee x 20 per side
(Laying on your back, cross one ankle over the opposite knee, hands behind your head, opposite elbow to knee crunch)

Wide stance push up x10
(Hands as wide as possible)

Side plank w/hip dip x 15 per side
(On your elbow in a side plank position, drop your hip towards the ground and back up)

Staggered hand Push up x 5 per hand
(Starting with one hand under the shoulder, the other out wide and in front of the body. Switch hands after each push up)

Sprint x 20 seconds

Squat w/shoulder press x 20 w/5-20lbs
(Squat w/feet relatively close together, as you stand up, press arms straight up)

Tricep Kick backs x20 w/5-15lbs per hand
(Bent forward at the waist, bring elbows up by your sides, moving only from the elbow, extend your arms backwards)

Walking Lunges x12 per leg w/0-20lbs per hand
(Holding weight in both hands)

Hammer bicep curls x20 w/5-20lbs per hand
(Hands in a neutral position with palms facing one another, remember to lower down slowly)

Mountain Climbers x 15 per leg
(Starting in a push up position, bring one foot forward, jump up and switch feet so that the other foot is forward)

Tricep Skull crushers x 30 w/5-15lbs
(Standing tall, with weight overhead, lower it back behind your head, keeping elbows facing forward)

Sprint x 20 seconds

Rest 2-3 minutes

Please do the following 5x 

Shoulder press jacks w/ 5-20lbs per hand x20

Starting with weights by your ears, jump up and spread your legs wide and press your arms straight up, jump up again and bring your feet together and your hands back down by your ears.

Renegade Rows w/5-20lbs per hand x10 per hand

Holding your weights in your hands, go into a straight arm plank position, while in the plank position, squeeze your shoulder blade and row one arm up. Keep abs engaged, and body as still as possible.

Side Plank with top leg lift x20 per side

On one elbow in a side plank position, lift top leg up as high as you can.

Curtsy lunges w/5-25lbs per hand x20 (10 per leg)

Holding weights in your hands, cross one leg behind the other and bend both knees to a 90 degree angle. Stand back up and repeat on the other side.

Mt. Climbers x1 min

Please do the following circuit 6x through. 50 seconds Per exercise with 10 seconds rest to transition. If you do not have all of the equipment you can improvise.

3 jumping lunges to 3 push ups

(Starting in a lunge position, jump up and switch your feet, landing in a lunge position with the other leg in front, after completing 3 per leg, drop down and complete 3 push ups, continue this cycle for 50 secs)

Hamstring Ball Curls

(Laying on your back, feet on a stability ball, hands by your sides, palms facing up, lift hips off the ground, pull ball towards your bum, then extend legs back out to straight, do not lower bum until you run out of time)

Plank jumping jacks

(In a plank position on your elbows, start with your feet together, jump them open, then back closed, making sure to keep your abs engaged and your bum out of the air)

Stationary inch worms

(From a standing position, reach down to your toes and then walk yourself out into a straight arm plank position, then walk hands back to feet and repeat)

Squatted High Rows w/band

(Hook a band around something at about shoulder height when squatted, palms face down, keep elbows and hands parallel with the floor, squeeze shoulder blades together as you pull)

Jumping Jacks

Please do 4 sets of each of these exercises. Remember to use a weight that will be challenging to you by the last few repetitions.

Weighted toe touches x 20 w/5-25lbs

(Laying on your back, legs straight up in the air, one weight between both hands, arms straight, reaching for your toes)

Forward Lunges w/ rotation x 15 per leg w/5-25lbs

(Lunge forward, forming a 90 degree angle with both your front and back knees, make sure that all of your weight is in your front heel as you step forward, the rotate in the direction of the leg that is in front)

Lateral Lunge w/shoulder Press x15 per side w/5-25lbs

(From a standing position with one weight in your hands held at chest height, lunge laterally, as you return back to standing, press straight up. Return hands and weight to in front of chest, and repeat on other side)

Squat with a lateral step x15 per leg

(Squat, stay low in the squat as you step sideways 15x in one direction, then repeat on the other side)

Butt Kicks x 20 per leg

(Standing tall, run in place kicking yourself in the bum literally)

Single leg squat x 12 per leg

(Standing on one foot, lower yourself down into a squatted position, complete all reps on one side before moving onto the other side)

High Knees x 20 per leg

(Start standing tall, run in place driving your knee up to your chest. Make sure you stay tall and don't hunch forward)

Elbows to knees with kick out x20 

(Lying on your back, bring elbows to knees, as your head goes backward your legs extend out straight)

Have a great day!

Please complete 3-4x through

Bicycle Crunches x30
(On your back bring opposite elbow to knee while you extend the other leg out to straight)

Side to side Heel touches x30 per side
(Laying on your back in a sit up position with your heels close to your bum, crunch your shoulders off the ground, then reach side to side to touch the heels)


Full Super man x20
(On your stomach, squeeze, abs, glutes, and low back to raise legs and arms off the floor)

Side Plank w/reach under w/0-12lbs  x20
(In a side plank on your hand with your legs long and feet spread slightly apart, holding a weight in the top hand rotate and reach under your body.


Full sit up with Russian twist w/0-15lbs x20 per side
(Full sit up with a weight at your chest, rotate side to side, then lower back down)


Sumo Squat with Upright Row x20 w/5-20lbs per hand
(Holding weights in front of your body, palms facing towards your body, keep chest up and tut down, pull up into an upright row by driving elbows straight up, remember elbows always need to be above hands)


Curtsy lunge w/ front Delt raise w/5-10lbs x10 per side (20 total)
(From a stand position, cross one leg back and behind the other one, while in the down position, with palms facing down lift weights up with a relatively straight arm to shoulder height in front of you)


Squatted row w/cable machine or band x20
(Squat, engage abs, squeeze shoulder blades together, as you row arms back)


Tricep Skull Crusher x30 w/5-20lbs
(Hold one weight with both hands overhead, lower the weight back behind your head, keeping elbows close to your ears and pointed forward)


Burpees without a push up x20
(From a standing position, reach down to touch the ground, jump your feet back so that you are in a straight arm plank position, jump feet back forward, then jump up)

Please complete 3-4x through

Butterfly Crunches x20
(Hands behind your head, soles of your feet together. Crunch up with knees dropped to the side)

Russian Twist x20 per side w/0-15lbs
(On your bum balanced, holding a weight in front of your chest, rotate from side to side while keeping the weight in front of your chest)

Super man (just legs) x20
(On your stomach, squeeze, abs, glutes, and low back to raise legs off the floor)

Hamstring bridges with chest press x20 w/5-20lbs
(Laying on your back, raise up into a bridge by squeezing your glutes and driving force through your heels as you simultaneously drive arms up and do a chest press)

Knee drives opposite knee to elbow x20 per side
(In a straight arm plank position, drive your knee across the body towards the opposite elbow, then repeat on the other side)

Straight Leg Deadlift x20 w/5-20lbs per hand
(Holding weights palms facing fronts of your thighs, with soft knees but relatively straight legs and a very flat back, abs drawn in, lower the weights towards your feet, keeping the legs straight with soft knees)

Reverse Lunges w/rotation w/5-15lbs x10 per side (20 total)
(Standing tall with one weight between your hands, lunge backwards and rotate in the direction of the leg that completed the reverse lunge, come back to standing after each lunge and alternate sides)

Single arm cross body row x10 per arm W/5-20lbs
(In a wide squat, with one weight in one hand, reach diagonally across the body towards the opposite foot, squeeze your shoulder blade as you row the weight up, keep abs engaged to support lower back, complete one side before moving onto the other side)

Supermans (upper body only)x20
(On your stomach, squeeze, abs, glutes, and low back to raise upper body off the floor)

Diamond Push ups from Knees x20
(On your knees, bring your hands together to form the shape of a diamond, complete a push up)

Please complete 4x through

Leg lifts with open and close at bottom x15
(Laying on your back, hands under your back/bum for support, lower legs to the floor, open and close,then raise them back up to straight)

Side plank w/ hip dip x15
(Starting in a side plank position on your elbow, lower your hip down to the floor, right before it touches, raise back up)

Super man x15
(On your stomach, squeeze, abs, glutes, and low back to raise legs, arms, and chest off the floor)

Stationary Inch Worm w/ push up x10
(Standing, reach down as though to touch toes, walk out on your hands until you are in a push up position, complete push up then walk hands back to feet)

Sumo Jump Squats x15
(Standing in a sumo position ( legs wide with toes turned out) jump up, maintaining the turned out position)

Single leg bent over rows w/5-15lbs x10 per leg
(Standing on one leg, bend over with a straight back to become as parallel with the floor as possible, let arms hang. Drive elbows up by your sides, squeezing shoulder blades together)

Jack Presses w/5-20lbs x15
(Holding one weight between both hands at chest height, jump up and drive hands straight up as you simultaneously jump your feet out wide. Jump feet back together as you lower hands back to chest height)

Single leg hamstring hip lifts x15 per leg
(Laying on your back, feet flat on the ground, drive energy through your heels as you lift your hips in the air, remove one foot from the floor, keep it in the air as you lower your bum towards the floor and back up, after completing one fullest on one side switch)

Full sit ups x15

Over and up punching w/5-15lbs x15 per hand
(Holding a weight in each hand at shoulder height, punch the weight up and across your body, when it returns to shoulder height, repeat on the other side)

Please repeat 4-5x through

10 full sit up

(Arms across your chest or straight in front of you as you come all the way up to a seated position)

10 shoulder push-ups

(From a piked position, on your toes, hips and bum high in the air, lower head down between your hands)

10 per leg squatted lunges

(From a squatted position, do a reverse lunge, return to the squat and repeat on the other side. Do not stand up until all reps have been completed)

10 V ups abs

(Laying on your back, arms extended above your head, legs long, crunch up as if to fold yourself in half, hands reaching for toes)

10 Burpees w/ push up

(From a standing position, jump down into a straight arm plank position,complete a push up, jump feet forward , then jump straight up)

10 Triceps Dips

(Using a bench, chair, or ledge, hands on the edge, lower your body down towards the ground

10 per leg speed skaters

(Jump laterally from side to side from one foot to the other)

10 Mt. Climbers per leg

(Straight arm plank position, one foot up by your hands, other leg extended straight behind you, jump up and switch legs)

10 per leg Single leg shoulder press w/10+lbs per hand

(Standing on one foot, palms facing ears, press arms straight over head)

10 Bodyweight squats 

(Remember to go as low as you can, keeping heels glued to the floor)

10 Full Supermans

(Laying on your stomach on the ground, squeeze glutes, abs, and low back to raise arms, chest, and legs off the ground, lower back down)

10 Plank jumping jacks

(On elbows in a plank position, jump feet open and then back together)

Please complete the circuit 2-3x through, with 1-2 mins rest between each one.


Leg lifts with crunch x20
(On back, with hands behind your head, legs long. Crunch up as you lift your legs straight up, keeping legs as straight as possible)

Side Plank w/ reach under x15 per side
(In a side plank on your elbow, use your top arm to reach as far under your body as possible)

Spider-Man push ups x10 (5 per side)
(In a push up position, as you lower yourself down, rotate knee out to the side, drive one knee towards the corresponding elbow )

Single leg Hamstring hip lifts x 15
(Laying on your back, lift your bum as high as you can, lift one leg off the ground, with that leg off the ground, lower your bum to the ground, and back up)

Staggered hand push ups x10 (5 per side)
(In a push up position, stagger your hands so that one is under your shoulder close to the body, the other is wide and in front of the body)

Hell Climbers x 10per leg
(In a straight arm plank position, bring one foot to the outside of one hand, then jump up and switch feet. )

Figure 8 weight pass through legs x20 per leg
(Balancing on your bum, pass a weight in a figure eight pattern through and around your legs)

Swimming x 30 secs
(Laying on your stomach, raise arms and legs off the ground, while in this position alternate raising opposite arm and leg)

Laying down single arm tricep ext. x12
(On your back with a weight in one hand, keep elbow in alignment with your shoulder, lower the weight down by your ear and then extend your arm back to straight)

Lunge-squat-lunge x10 per leg
(Lunge forward with one leg, bring the other leg forward to meet it, do a squat, then lunge back with the same leg you lunged forward with, follow it with the other leg, squat again. Repeat leading with the other leg)

Rest 1-2 mins