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Conditioning - Full Body Circuit
No summary yet.
Published v1
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45m
23
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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45m
23
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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45m
23
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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40m
22
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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40m
22
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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40m
22
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
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
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Exercises
Stairmaster - Warmup
Movement - Step at your own pace and hold the side bars for balance and stabilityFields Reps Weight Time
Set 1
Exercises
Stairmaster - Steady Pace
Movement - Step at your own pace and hold the side bars for balance and stabilityFields Reps Weight Time
Set 1
Exercises
Stairmaster Hard
Movement - Step at your own pace and hold the side bars for balance and stabilityFields Reps Weight Time
Set 1
Exercises
Stairmaster - Cooldown
Movement - Step at your own pace and hold the side bars for balance and stabilityFields Reps Weight Time
Set 1
Exercises
Full Body Conditioning Circuit (3 Rounds)
Conditioning Circuit (3 Rounds)Fields Reps Weight
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
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
Set 1
Exercises
Bodyweight Reverse Lunge
Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing positionFields Reps Weight
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
Set 1
Exercises
Plank
Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight lineFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
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
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
Set 1
Exercises
Bodyweight Reverse Lunge
Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing positionFields Reps Weight
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
Set 1
Exercises
Plank
Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight lineFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
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
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
Set 1
Exercises
Bodyweight Reverse Lunge
Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing positionFields Reps Weight
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
Set 1
Exercises
Plank
Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight lineFields Reps Weight Time
Set 1