GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
TUESDAY - H.I.I.T.
8 Minute Ladders, Start @ 2 + 2 Reps
Ladder 1 - Calorie Ski / TRX Face Pulls
Ladder 2 - Med Ball Crossover Push Ups / Med Ball Slams
Ladder 3 - BOSU Kneeling Forward + Lateral Shoulder Raises / Calorie Assault Bike
Ladder 4 - PVC Resisted Dead Bugs / Landmine Squat + Calf Raise
Ladder 5 - Glider Lateral Lunges Per Side / Calorie Row
WEDNESDAY - TOTAL BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1
8 Incline Bench ISO Lateral Shoulder Raises
6 BOSU or GHD Iron Crosses Per Side
AMRAP 2
8 Resistance Band High to Low Chest Flyes
AMRAP 3
6 Stability Ball Hamstring Extensions
AMRAP 4
THURSDAY - TOTAL BODY STRENGTH
Pre Workout Lift
5 Rounds of 8 Reps, Increase Each Round
Workout - 10 to 1 Reps @ Each Set w/ 10 Minute Time Caps
Set 1 - Barbell Chest Press / Reverse Crunches
Set 2 - Alternating 1 Arm KB Bent Over Row / KB Goblet 45º Reverse Lunges
Set 3 - Barbell Viking Press / GHD Prone Extensions
Set 4 - Calorie Arm Only Assault Bike / DB Overhead Tricep Extensions
FRIDAY - TOTAL BODY STRENGTH
Part 1 - 3 Rounds
1 Minute Rest
Part 2 - 3 Rounds
1 Minute Rest
Part 3 - 3 Rounds
15 Resistance Band Mid Chest Flyes
1 Minute Rest
*15 Minute TIme Cap @ Each, Clients manage their rest with own phone timer.
SATURDAY - TOTAL BODY STRENGTH
6 Rounds of :45 Work / :15 Rest Per Move
Barbell Sumo Deadlift + Upright Row
DB Tricep Skull Crushers + Static Hip Extension
SUNDAY - TOTAL BODY STRENGTH
Part 1 - 4 Rounds
Max Effort Barbell Chest Press
1 Minute Rest
Part 2 - 4 Rounds
12 DB Goblet Cossack Squats Per Side
1 Minute Rest
Part 3 - 4 Rounds
12 Hanging Oblique Knee Tuck Ins Per Side
1 Minute Rest
Part 4 - 4 Rounds
10 Barbell Burpee Jump Overs (over EZ Bar)
20 Stability Ball Straight Leg Rotations
10 EZ Bar Overhead Tricep Extension
*Clients have a max of 12 minute caps @ each part, should move quickly with the goal of doing reps unbroken, manage their 1 minute rest breaks with their phones. Max effort means client lifts until failure.