GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
5 Consecutive Rounds of :40 Work / :20 Rest Per Move
DB Box Step Ups + DB Supinated Curls
Resistance Band + Strap Lat Pull Downs
TUESDAY - H.I.I.T.
8 Consecutive Rounds of :20 Work / :10 Rest Per Move
DB Bulgarian Split Squats + Curls
Standing Resistance Band Rows + 1/2 Rep
WEDNESDAY - TOTAL BODY STRENGTH
14 Minute Time Cap @ Each
Round 1 - 12 Reps
Round 2 - 10 Reps
Round 3 - 8 Reps
Round 4 - 6 Reps
Set 1
Set 2
Pull Ups or Resistance Band Lat Rows
Resistance Band/Cable Tricep + Strap Extensions
Pull Up Assist Band Hammer Curls
Set 3
Burnout X 1 Round
THURSDAY - TOTAL BODY STRENGTH
Pre Workout Lift 6 Rounds of 6 Reps, Increasing Weight Each Round
Workout - 8 Rounds of :30 Work @ Each Move Per Circuit
Circuit 1
Med Ball Crossover Push Ups
Dual KB Russian Swings
Circuit 2
Barbell Cossack Squats
Hip Extension + Hamstring Walkout
Circuit 3
DB Lateral Shoulder Raise
DB Tricep Skull Crusher
Circuit 4
Copenhagen Plank Hold
Weight Plate Pullover + Dead Bug
FRIDAY - TOTAL BODY STRENGTH
12 Minute Tipe Cap @ Each Lift w/ Reps of 12/12/10/10/8 Increasing Weight As Reps Drop
Lift 1
Weight Plate Pullovers + Static Leg Raise
Weight Plate Overhead Forward Lunge
Lift 2
Lift 3
Lift 4
DB 1 Arm Chest Press + Static Hold Per Side
Seated DB Forward Raise w/ Palms Up
Burnout X 1 Round
SATURDAY - TOTAL BODY STRENGTH
21/15/9 Reps @ Each Station w/ a 10 Minute Time Cap
Station 1
Barbell Back Rack Forward Lunges
Station 2
Station 3
Station 4
SUNDAY - TOTAL BODY STRENGTH
PRE WORKOUT: Full warm up, 10-12 minute warm up that includes a short circuit of 3-4 moves.
35 Minute Time Cap
-5 Wall Walks
-5 Wall Walks
-5 Wall Walks
-25 DB Cleans
-5 Wall Walks
-25 Single Arm DB Snatches Per Side
-5 Wall Walks
POST WORKOUT
3 Rounds
10 Alternating Side Plank Dips (5/side)
15 Banded Dead Bugs (light resistance band at feet)