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Workout
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Exercises
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Glutes and Hamstrings
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Published v1
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1h
6
Dec 7
Glutes and Hamstrings
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Published v1
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1h
5
Dec 7
Glutes and Hamstrings
No summary yet.
Published v1
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1h
5
Dec 7
Glutes and Hamstrings
No summary yet.
Published v1
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1h
6
Dec 7
Upper Core Express
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Published v1
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5
Dec 7
Twist and Shred
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Published v1
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5
Dec 7
Lower Ab Focus
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Published v1
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6
Dec 7
Lower Ab Express
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Published v1
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9
Dec 7
Express 8-Pack
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Published v1
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8
Dec 7
Ab Attack
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Published v1
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5
Dec 7
6 Pack Express
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Published v1
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5
Dec 7
3 Minute Ab Finisher
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Published v1
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6
Dec 7
12 Minute Abs
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Published v1
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9
Dec 7
Weighted Full Body Express
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Published v1
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6
Dec 7
Full Body Toning Circuit
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Published v1
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23
Dec 7
Full Body Shred
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Published v1
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8
Dec 7
Full Body HIIT
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Published v1
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43
Dec 7
Full Body Blitz
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Published v1
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6
Dec 7
Upper Body Finisher
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Published v1
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5
Dec 7
Full Upper Body + Core
No summary yet.
Published v1
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8
Dec 7
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Exercises
Dumbbell Push Press
Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeatFields Reps Weight Time
Set 1
Exercises
Elevated Dumbbell Reverse Lunge
Setup - Have a slightly elevated surface or weight plates placed under you - Begin standing on the elevated surface or weight plates and have your dumbbells by your side Movement - Step one foot back and slowly lower your body by bending your front knee. Your back knee should descend towards the floor, aiming to come as close to the floor as possible without touching it -Your front thigh should be parallel to the ground at the bottom of the movement with your knee tracking over your toes - Once you have reached the lowest point of the lunge, push through the heel on your front foot to return to the starting positionFields 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
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementFields Reps Weight Time
Set 1
Exercises
Mountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceFields Reps Weight Time
Set 1
Exercises
Shoulder Taps
Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possibleFields Reps Weight Time
Set 1
Exercises
Plank Jacks
Setup - Begin in a high plank position - Place your hands directly under your shoulders, fingers spread wide for stability - Keep your legs extended straight behind you, with your feet together and your body forming a straight line from head to heels - Engage your core and squeeze your glutes to maintain a strong, stable position. Keep your neck neutral, looking straight down at the ground to avoid straining your neck Movement - Jump your feet out wide to the sides, similar to the motion of a jumping jack - As soon as your feet are spread apart, immediately jump them back together - Keep your core tight and try to avoid letting your hips sag or rise during the movement - Repeat this jumping motion for the desired amount of reps or timeFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Dumbbell Push Press
Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeatFields Reps Weight Time
Set 1
Exercises
Elevated Dumbbell Reverse Lunge
Setup - Have a slightly elevated surface or weight plates placed under you - Begin standing on the elevated surface or weight plates and have your dumbbells by your side Movement - Step one foot back and slowly lower your body by bending your front knee. Your back knee should descend towards the floor, aiming to come as close to the floor as possible without touching it -Your front thigh should be parallel to the ground at the bottom of the movement with your knee tracking over your toes - Once you have reached the lowest point of the lunge, push through the heel on your front foot to return to the starting positionFields 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
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementFields Reps Weight Time
Set 1
Exercises
Mountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceFields Reps Weight Time
Set 1
Exercises
Shoulder Taps
Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possibleFields Reps Weight Time
Set 1
Exercises
Plank Jacks
Setup - Begin in a high plank position - Place your hands directly under your shoulders, fingers spread wide for stability - Keep your legs extended straight behind you, with your feet together and your body forming a straight line from head to heels - Engage your core and squeeze your glutes to maintain a strong, stable position. Keep your neck neutral, looking straight down at the ground to avoid straining your neck Movement - Jump your feet out wide to the sides, similar to the motion of a jumping jack - As soon as your feet are spread apart, immediately jump them back together - Keep your core tight and try to avoid letting your hips sag or rise during the movement - Repeat this jumping motion for the desired amount of reps or timeFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Dumbbell Push Press
Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeatFields Reps Weight Time
Set 1
Exercises
Elevated Dumbbell Reverse Lunge
Setup - Have a slightly elevated surface or weight plates placed under you - Begin standing on the elevated surface or weight plates and have your dumbbells by your side Movement - Step one foot back and slowly lower your body by bending your front knee. Your back knee should descend towards the floor, aiming to come as close to the floor as possible without touching it -Your front thigh should be parallel to the ground at the bottom of the movement with your knee tracking over your toes - Once you have reached the lowest point of the lunge, push through the heel on your front foot to return to the starting positionFields 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
Burpee
Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movementFields Reps Weight Time
Set 1
Exercises
Mountain Climbers
Setup - Begin in a high plank position, with your hands placed directly under your shoulders and your body in a straight line from head to heels - Your feet should be together, and your core should be engaged to maintain stability - Your shoulders, hips, and ankles should all be in a neutral alignment Movement - Bring your right knee toward your chest, keeping your body in a plank position. Try not to let your hips drop or raise - Quickly switch legs by pushing your right foot back and bringing your left knee forward towards your chest - Continue alternating legs in a fast paceFields Reps Weight Time
Set 1
Exercises
Shoulder Taps
Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possibleFields Reps Weight Time
Set 1
Exercises
Plank Jacks
Setup - Begin in a high plank position - Place your hands directly under your shoulders, fingers spread wide for stability - Keep your legs extended straight behind you, with your feet together and your body forming a straight line from head to heels - Engage your core and squeeze your glutes to maintain a strong, stable position. Keep your neck neutral, looking straight down at the ground to avoid straining your neck Movement - Jump your feet out wide to the sides, similar to the motion of a jumping jack - As soon as your feet are spread apart, immediately jump them back together - Keep your core tight and try to avoid letting your hips sag or rise during the movement - Repeat this jumping motion for the desired amount of reps or timeFields Reps Weight Time
Set 1