GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
3 Rounds of :45/:15 @ Each Circuit
Circuit 1
Circuit 2
Barbell Bent Over Reverse Grip Rows + Pulse
Circuit 3
Med Ball Overhead Straight Leg Sit Ups
Pike Shoulder Push Ups OR Handstand Holds
Circuit 4
TUESDAY - H.I.I.T.
10 MInute Time Cap
1 Mile Run
10 Minute AMRAP
15 Barbell Back Rack Forward Lunges
10 Minute Time Cap
10 Minute AMRAP
WEDNESDAY - TOTAL BODY STRENGTH
Pre Workout Lift
5 Rounds of 8 Reps, Increase Weight Each Round
Workout
6 Consecutive Rounds of :40 Work / :20 Rest Per Move
KB Bulgarian Split Squats + :04 Descending Iso
Seated DB Supinated Curl + Arnold Press
Belt Squat Bent Over 1 Arm Rows
THURSDAY - TOTAL BODY STRENGTH
6 Rounds of :40 Work Move 1 / :20 Work Move 2 @ Each Circuit
Circuit 1 - 1 Arm DB Chest Press + Static Hold in Opposite / Reverse Crunches
Circuit 2 - Barbell Back Rack Box Step Ups / High Plank Hold
Circuit 3 - Resistance Band 1/2 Kneeling Face Pulls / Left Side Plank Hold
Circuit 4 - GHD Prone Extensions / Rest
Circuit 5 - Barbell Upright Row / Right Side Plank Hold
Circuit 6 - DB Cross Body Curls / Strap + Resistance Band Tricep Extensions
Circuit 7 - Med Ball Jacks / Plate Overhead Oblique Crunches
FRIDAY - TOTAL BODY STRENGTH
21/15/9 Reps Per Move @ Each Set w/ 8 Minute Time Cap
Set 1
Plate Deficit Push Ups + :04 Descending Iso
Resistance Band Mid Chest Flyes
Set 2
DB Reverse Lunge + :04 Descending Iso
DB Bent Over Tricep Extensions
Set 3
Hanging Knee to Pikes + :04 Descending Iso
Set 4
1 Arm Viking Press + :04 Descending Iso
Plate + Stability Ball Upper Core Crunches
Set 5
Straight Bar + Resistance Band Standing Rows
Set 6
SATURDAY - TOTAL BODY STRENGTH
4 Rounds of :40 Work Move 1 / : 40 Work Move 2 / :10 Rest @ Each Circuit
Circuit 1
DB Incline Chest Press + Pulse
Incline Bench DB Supinated Curls
Circuit 2
DB Standing Low to High Chest Flyes
Circuit 3
Circuit 4
Barbell Landmine Squat + Press
Circuit 5
Circuit 6