Total Body Conditioning
Butt Blaster HIIT
Hard Body AMRAP
300 Challenge
Body Weight Sweat Challenge
15/30 AMRAP
Fat Blast Fury
Total Body Circuit
The Challenge
Total Body Conditioning

Video 1

Video 2

Goal is to complete 4 FULL ROUNDS! 

Try and beat your last time every go around.

Total Body Conditioning

Prisoner Squats x 30

REST 30 SECONDS

Push Up Variation x 30

REST 30 SECONDS

Reverse Lunge Variation x 30

REST 30 SECONDS

Mountain Climbers x 30

REPEAT 4 ROUNDS

Abannihilation

Weighted V­-up 3 sets x 10-­15 reps

REST 30 SECONDS

Side Plank hold 3 sets x 30 sec hold per set

REPEAT 4 ROUNDS

Butt Blaster HIIT

Video 1

Video 2

PERFORM AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES. 

REST AS  NEEDED, BUT CHALLENGE YOURSELF! 

15 JUMP SQUATS

20 BODY SQUATS

12 WALKING LUNGES (PER LEG)

12 KNEE UPS (PER LEG)

10 BURPEES

10 SQUAT PRESSES

12 STEP UPS (PER LEG)

Hard Body AMRAP

Video 1

Video 2

COMPLETE AS MANY ROUNDS AS POSSIBLE WITHIN 30 MINUTES

15 DUMBBELL SQUAT TO PRESS

20 PLYO-LUNGES (OPTIONAL WEIGHT)

10 PRONE PLANK ROWS (EACH ARM)

10 PUSH-UPS

10 BURPEES

 

300 Challenge

Video 1

Video 2

Video 3

Video 4

Video 5

10 Prisoner Squats

10 Up Downs

10 Reverse Crunches

10 Lunges (per side)

10 Tricep Dips

10 Lying Leg Raises

10 Sumo Squats

10 Push Ups

10 Jack knives

10 Side Lunges (per side)

50 High knees

10 Crunches

10 Prisoner Squats

10 Incline Push Ups

10 Straight Leg Raises

10 Reverse Lunges (per side)

10 Inch Worms

10 Jack Knives

10 Sit to Stand Squats

10 Tricep Dips

50 High Knees

Body Weight Sweat Challenge

Video 1

Video 2

Video 3

REPEAT BOTH CIRCUITS 3 TIMES TOTAL

20 Walking Lunges (each side)

10 Push Ups 

10 Step Ups (Each side)

20 Squat to press

50 bicycles

REST 1 MINUTE

10 Burpees

15 Straight Leg Sit Ups

15 Reverse Lunges

50 High Knees

REST 1 MINUTE

15/30 AMRAP

Video 1

Video 2

Video 3

PERFORM 5 MINUTES EACH, AS MANY REPS AS POSSIBLE!

REST ONLY BETWEEN EACH AMRAP GOAL IS TO GO FOR 2 ROUNDS!

LOWER BODY AMRAP: 5 Minutes

10 TUCK JUMPS

10 RUNNER STANCE HEEL TOUCHES

10 SIDE LUNGES (PER LEG)

ABDOMINAL AMRAP: 5 Minutes

10 IN AND OUTS

10 CB STRAIGHT LEG BICYCLES

10 SUPERMAN LIFTS

FINISH LINE AMRAP: 5 Minutes

10 PUSH UPS

10 PLANK TO PINK TOE TOUCHES

10 FROG STANCE JUMPS

Fat Blast Fury

Video 1

Video 2

Complete as many rounds as possible in 30 minutes !

15 Inchworms

15 curtsy lunges (Each side)

15 pushups

20 reverse crunches

20 jump squats

20 mountain climbers

50 bodyweight squats

50 crunches

Total Body Circuit

Video 1

Video 2

Goal of this circuit is to complete more rounds each time than the last!

10 incline push ups

15 Sumo Squats

20 Up Downs

As many rounds as possible in 15 minutes

10 pause squats

15 good mornings

20 leg raises

As many rounds as possible in 15 minutes

The Challenge

Video 1

Video 2

Goal of this circuit is to complete more rounds each time than the last!

15 push ups

20 Narrow Squats

25 Up Downs

As many rounds as possible in 15 minutes

15 Air squats

20 good mornings

25 leg raises

As many rounds as possible in 15 minutes

The Ripper
Athlete Workout
80-60-40
7 Minutes in Heaven
East Like a Sunday Morning
The Finisher
Belly Fat Blaster
Endorphin Challenge
12
The Ripper

Video 1

Video 2

The goal here is to just KEEP GOING until time runs out! Don’t stop! 

There is NO REST between exercises!

25 Sumo Squats

20 Reverse Crunches

15 Plank Shoulder Taps

25 Jump Squats

20 Close Grip Push Ups

15 Oblique crunches (each side)

As many rounds as possible in 25 minutes!

Athlete Workout

Video 1

Video 2

Video 3

High Knees x 30 Seconds

Butt Kickers x 30 Seconds

X 4 Rounds

Burpees x 30 Seconds

Pushups x 30 Seconds

X 4 Rounds

Planks x 30 Seconds

Bicycle Crunch x 30 Seconds

X 4 rounds

80-60-40

Video 1

Video 2

Air Squats x 80

Pushups x 60 

Rows/Pullups x 40

1-2 Rounds

7 Minutes in Heaven

Video 1

Video 2

TIME – ACTIVITY

0:00-0:30 – HIGH KNEES

0:30-1:00 – REST

1:00-1:30 – BURPEES (TO GROUND)

1:30-2:00 – REST

2:00-2:30 – HIGH SKIPS

2:30-3:00 – REST

3:00-3:30 – JUMP SQUAT

3:30-4:00 – REST

4:00-4:30 – MOUNTAIN CLIMBERS

4:30-5:00 – REST

5:00-5:30 – JACK-KNIVES

5:30-6:00 – REST

6:00-6:30 – JUMP LUNGES

6:30-7:00 – REST

REPEAT 3 TIMES

East Like a Sunday Morning

Video 1

Video 2

Goal of this circuit is to complete more rounds each time than the last!

20 incline push ups

25 Sumo Squats

30 Up Downs

As many rounds as possible in 15 minutes

20 pause squats

25 good mornings

30 leg raises

As many rounds as possible in 15 minutes

The Finisher

Video 1

Video 2

The goal here is to just KEEP GOING until time runs out! Don’t stop! 

There is NO REST between exercises!

35 Sumo Squats

30 Reverse Crunches

25 Plank Shoulder Taps

35 Jump Squats

30 Close Grip Push Ups

25 Oblique crunches (each side)

As many rounds as possible in 25 minutes!

FINISHER!!!

70 crunches

70 bodyweight squats

Take however long you need for the finisher, just FINISH! #norepleftbehind

Belly Fat Blaster

Video 1

Video 2

The goal here is to just KEEP GOING until time runs out! Don’t stop! 

There is NO REST between exercises!

30 Narrow Squats

25 Crunches

20 Plank Get Ups

30 Jump Squats

25 Wide Grip Push Ups

20 Oblique crunches (each side)

As many rounds as possible in 25 minutes!

FINISHER!!!

60 crunches

60 bodyweight squats

Endorphin Challenge

Video 1

Video 2

Video 3

REPEAT BOTH CIRCUITS 3 TIMES TOTAL

20 Backward Lunges (each side)

10 Burpees 

10 Step Ups (Each side)

20 Squat to press

50 Scissors

REST 1 MINUTE

10 Pushups

15 Straight Leg Sit Ups

15 Forward Lunges

50 Butt Kickers

REST 1 MINUTE

12

Video 1

Video 2

5 Rounds For Time

12 PUSH-UPS

12 DUMBBELL SQUAT TO PRESS

12 PLYO-LUNGES (EACH LEG)

12 PRONE PLANK ROWS (EACH ARM)

12 BURPEES

CHOOSE WORKOUT BELOW
Total Body Conditioning
Butt Blaster HIIT
Hard Body AMRAP
300 Challenge
Body Weight Sweat Challenge
15/30 AMRAP
Fat Blast Fury
Total Body Circuit
The Challenge
The Ripper
Athlete Workout
80-60-40
7 Minutes in Heaven
Easy Like a Sunday Morning
The Finisher
Belly Fat Blaster
Endorphin Challenge
12
CHOOSE WORKOUT BELOW
Total Body Conditioning

Video 1

Video 2

Goal is to complete 4 FULL ROUNDS! 

Try and beat your last time every go around.

Total Body Conditioning

Prisoner Squats x 30

REST 30 SECONDS

Push Up Variation x 30

REST 30 SECONDS

Reverse Lunge Variation x 30

REST 30 SECONDS

Mountain Climbers x 30

REPEAT 4 ROUNDS

Abannihilation

Weighted V­-up 3 sets x 10-­15 reps

REST 30 SECONDS

Side Plank hold 3 sets x 30 sec hold per set

REPEAT 4 ROUNDS

Butt Blaster HIIT

Video 1

Video 2

PERFORM AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES. 

REST AS  NEEDED, BUT CHALLENGE YOURSELF! 

15 JUMP SQUATS

20 BODY SQUATS

12 WALKING LUNGES (PER LEG)

12 KNEE UPS (PER LEG)

10 BURPEES

10 SQUAT PRESSES

12 STEP UPS (PER LEG)

Hard Body AMRAP

Video 1

Video 2

COMPLETE AS MANY ROUNDS AS POSSIBLE WITHIN 30 MINUTES

15 DUMBBELL SQUAT TO PRESS

20 PLYO-LUNGES (OPTIONAL WEIGHT)

10 PRONE PLANK ROWS (EACH ARM)

10 PUSH-UPS

10 BURPEES

 

300 Challenge

Video 1

Video 2

Video 3

Video 4

Video 5

10 Prisoner Squats

10 Up Downs

10 Reverse Crunches

10 Lunges (per side)

10 Tricep Dips

10 Lying Leg Raises

10 Sumo Squats

10 Push Ups

10 Jack knives

10 Side Lunges (per side)

50 High knees

10 Crunches

10 Prisoner Squats

10 Incline Push Ups

10 Straight Leg Raises

10 Reverse Lunges (per side)

10 Inch Worms

10 Jack Knives

10 Sit to Stand Squats

10 Tricep Dips

50 High Knees

Body Weight Sweat Challenge

Video 1

Video 2

Video 3

REPEAT BOTH CIRCUITS 3 TIMES TOTAL

20 Walking Lunges (each side)

10 Push Ups 

10 Step Ups (Each side)

20 Squat to press

50 bicycles

REST 1 MINUTE

10 Burpees

15 Straight Leg Sit Ups

15 Reverse Lunges

50 High Knees

REST 1 MINUTE

15/30 AMRAP

Video 1

Video 2

Video 3

PERFORM 5 MINUTES EACH, AS MANY REPS AS POSSIBLE!

REST ONLY BETWEEN EACH AMRAP GOAL IS TO GO FOR 2 ROUNDS!

LOWER BODY AMRAP: 5 Minutes

10 TUCK JUMPS

10 RUNNER STANCE HEEL TOUCHES

10 SIDE LUNGES (PER LEG)

ABDOMINAL AMRAP: 5 Minutes

10 IN AND OUTS

10 CB STRAIGHT LEG BICYCLES

10 SUPERMAN LIFTS

FINISH LINE AMRAP: 5 Minutes

10 PUSH UPS

10 PLANK TO PINK TOE TOUCHES

10 FROG STANCE JUMPS

Fat Blast Fury

Video 1

Video 2

Complete as many rounds as possible in 30 minutes !

15 Inchworms

15 curtsy lunges (Each side)

15 pushups

20 reverse crunches

20 jump squats

20 mountain climbers

50 bodyweight squats

50 crunches

Total Body Circuit

Video 1

Video 2

Goal of this circuit is to complete more rounds each time than the last!

10 incline push ups

15 Sumo Squats

20 Up Downs

As many rounds as possible in 15 minutes

10 pause squats

15 good mornings

20 leg raises

As many rounds as possible in 15 minutes

The Challenge

Video 1

Video 2

Goal of this circuit is to complete more rounds each time than the last!

15 push ups

20 Narrow Squats

25 Up Downs

As many rounds as possible in 15 minutes

15 Air squats

20 good mornings

25 leg raises

As many rounds as possible in 15 minutes

The Ripper

Video 1

Video 2

The goal here is to just KEEP GOING until time runs out! Don’t stop! 

There is NO REST between exercises!

25 Sumo Squats

20 Reverse Crunches

15 Plank Shoulder Taps

25 Jump Squats

20 Close Grip Push Ups

15 Oblique crunches (each side)

As many rounds as possible in 25 minutes!

Athlete Workout

Video 1

Video 2

Video 3

High Knees x 30 Seconds

Butt Kickers x 30 Seconds

X 4 Rounds

Burpees x 30 Seconds

Pushups x 30 Seconds

X 4 Rounds

Planks x 30 Seconds

Bicycle Crunch x 30 Seconds

X 4 rounds

80-60-40

Video 1

Video 2

Air Squats x 80

Pushups x 60 

Rows/Pullups x 40

1-2 Rounds

7 Minutes in Heaven

Video 1

Video 2

TIME – ACTIVITY

0:00-0:30 – HIGH KNEES

0:30-1:00 – REST

1:00-1:30 – BURPEES (TO GROUND)

1:30-2:00 – REST

2:00-2:30 – HIGH SKIPS

2:30-3:00 – REST

3:00-3:30 – JUMP SQUAT

3:30-4:00 – REST

4:00-4:30 – MOUNTAIN CLIMBERS

4:30-5:00 – REST

5:00-5:30 – JACK-KNIVES

5:30-6:00 – REST

6:00-6:30 – JUMP LUNGES

6:30-7:00 – REST

REPEAT 3 TIMES

Easy Like a Sunday Morning

Video 1

Video 2

Goal of this circuit is to complete more rounds each time than the last!

20 incline push ups

25 Sumo Squats

30 Up Downs

As many rounds as possible in 15 minutes

20 pause squats

25 good mornings

30 leg raises

As many rounds as possible in 15 minutes

The Finisher

Video 1

Video 2

The goal here is to just KEEP GOING until time runs out! Don’t stop! 

There is NO REST between exercises!

35 Sumo Squats

30 Reverse Crunches

25 Plank Shoulder Taps

35 Jump Squats

30 Close Grip Push Ups

25 Oblique crunches (each side)

As many rounds as possible in 25 minutes!

FINISHER!!!

70 crunches

70 bodyweight squats

Take however long you need for the finisher, just FINISH! #norepleftbehind

Belly Fat Blaster

Video 1

Video 2

The goal here is to just KEEP GOING until time runs out! Don’t stop! 

There is NO REST between exercises!

30 Narrow Squats

25 Crunches

20 Plank Get Ups

30 Jump Squats

25 Wide Grip Push Ups

20 Oblique crunches (each side)

As many rounds as possible in 25 minutes!

FINISHER!!!

60 crunches

60 bodyweight squats

Endorphin Challenge

Video 1

Video 2

Video 3

REPEAT BOTH CIRCUITS 3 TIMES TOTAL

20 Backward Lunges (each side)

10 Burpees 

10 Step Ups (Each side)

20 Squat to press

50 Scissors

REST 1 MINUTE

10 Pushups

15 Straight Leg Sit Ups

15 Forward Lunges

50 Butt Kickers

REST 1 MINUTE

12

Video 1

Video 2

5 Rounds For Time

12 PUSH-UPS

12 DUMBBELL SQUAT TO PRESS

12 PLYO-LUNGES (EACH LEG)

12 PRONE PLANK ROWS (EACH ARM)

12 BURPEES

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