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Workout
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Exercises
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Dumbbell Only Full Upper Body
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6
Dec 7
5 Minute Bicep Focused Finisher
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3
Dec 7
10 Minute Biceps and Triceps
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4
Dec 7
Legs Unleash
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5
Dec 7
10 Minute Leg Burner
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11
Dec 7
Upper Body Unleashed
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Published v1
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7
Dec 7
Upper Body Strength
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Published v1
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5
Dec 7
Upper Body Domination
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Published v1
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5
Dec 7
Press and Sculpt
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6
Dec 7
Glute Pump
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Published v1
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5
Dec 7
Full Body Strength
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Published v1
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5
Dec 7
Full Body
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Published v1
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6
Dec 7
Bicep Focused Upper Body Day
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Published v1
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3
Dec 7
Banded Full Upper Body Workout
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Published v1
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5
Dec 7
Treadmill Intervals
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Published v1
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12
Dec 7
Strength and Sweat
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Published v1
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20
Dec 7
Hyrox Express
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Published v1
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7
Dec 7
Hyrox Cardio
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Published v1
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8
Dec 7
High Intensity Cardio - Sprint Intervals
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Published v1
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15
Dec 7
Core and Cardio Crunch
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Published v1
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5
Dec 7
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Exercises
Wall Sit
Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quadsFields Reps Weight Time
Set 1
Exercises
Air Squats
Setup - Stand with your feet about shoulder-width apart, with your toes slightly pointing outwards - Keep your chest up, shoulders back, and engage your core Movement - Begin by pushing your hips back - Bend your knees, ensuring they track over your toes but don't go beyond them - Lower your body until your thighs are parallel to the ground - Keep your weight in your heels, and try to keep your knees in line with your toes - Push through your heels to stand back up, straightening your legs and returning to the starting positionFields Reps Weight Time
Set 1
Exercises
Dumbbell Static Reverse Lunge
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back legFields Reps Weight Time
Set 1
Exercises
Elevated Squat Pulses
Setup - Find a stable elevated surface about 4-6 inches high OR if you can't just leave your feet flat on the ground - Place your heels on the elevated surface, keeping your toes on the floor. Your feet should be shoulder width apart. This slight elevation increases the range of motion for your squats and shifts the focus more onto the quads and calves - Stand tall with your feet positioned at shoulder width, heels elevated on the surface - Keep your chest up, shoulders back, and core engaged. Look straight ahead to maintain a neutral spine Movement - Push your hips back and bend your knees to lower into a squat position. Your knees should track over your toes, and your hips should drop low enough to get your thighs at least parallel to the floor - As you squat down, ensure your weight is in your heels and mid foot to prevent the knees from coming forward over the toes - Once you reach the bottom of your squat, pulse by making small, controlled up-and-down movements. Each pulse should be a very small range of motion where you’re barely coming out of the squat, maintaining constant tension in the quads and glutes - Repeat for reps statedFields Reps Weight Time
Set 1
Exercises
Jump Squats
Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movementFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Wall Sit
Setup - Stand with your back against a flat wall - Step your feet about 2 feet from the wall and place them shoulder width apart - Position your back and head flat against the wall, ensuring your spine is in a neutral position Movement - Slowly bend your knees to lower your body into a seated position. Aim for your thighs to be parallel to the ground and your knees directly above your ankles - Keep your knees at a 90 degree and hold this position, maintaining constant tension in your quadsFields Reps Weight Time
Set 1
Exercises
Air Squats
Setup - Stand with your feet about shoulder-width apart, with your toes slightly pointing outwards - Keep your chest up, shoulders back, and engage your core Movement - Begin by pushing your hips back - Bend your knees, ensuring they track over your toes but don't go beyond them - Lower your body until your thighs are parallel to the ground - Keep your weight in your heels, and try to keep your knees in line with your toes - Push through your heels to stand back up, straightening your legs and returning to the starting positionFields Reps Weight Time
Set 1
Exercises
Dumbbell Static Reverse Lunge
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back legFields Reps Weight Time
Set 1
Exercises
Elevated Squat Pulses
Setup - Find a stable elevated surface about 4-6 inches high OR if you can't just leave your feet flat on the ground - Place your heels on the elevated surface, keeping your toes on the floor. Your feet should be shoulder width apart. This slight elevation increases the range of motion for your squats and shifts the focus more onto the quads and calves - Stand tall with your feet positioned at shoulder width, heels elevated on the surface - Keep your chest up, shoulders back, and core engaged. Look straight ahead to maintain a neutral spine Movement - Push your hips back and bend your knees to lower into a squat position. Your knees should track over your toes, and your hips should drop low enough to get your thighs at least parallel to the floor - As you squat down, ensure your weight is in your heels and mid foot to prevent the knees from coming forward over the toes - Once you reach the bottom of your squat, pulse by making small, controlled up-and-down movements. Each pulse should be a very small range of motion where you’re barely coming out of the squat, maintaining constant tension in the quads and glutes - Repeat for reps statedFields Reps Weight Time
Set 1
Exercises
Jump Squats
Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movementFields Reps Weight Time
Set 1