Course curriculum

    1. Equipment & programming ✨

    2. Warm up

    3. Squat pulses - 30s

    4. Bear hold knee taps - 12 reps

    5. Side plank (L) - 30s

    6. Side plank (R) - 30s

    7. Push ups - 10 reps

    8. Reverse lunge + pulse (L) - 30s

    9. Reverse lunge + pulse (R) - 30s

    10. 60s rest

    11. Squat pulses - 30s

    12. Bear hold knee taps - 12 reps

    13. Side plank (L) - 30s

    14. Side plank (R) - 30s

    15. Push ups - 10 reps

    16. Reverse lunge + pulse (L) - 30s

    17. Reverse lunge + pulse (R) - 30s

    18. Cool down (optional)

    1. Equipment & programming ✨

    2. Warm up

    3. Squats - 15 reps

    4. Push up + shoulder taps - 40s

    5. Superset #1 - round 1 complete - now 60s rest

    6. Squats - 15 reps

    7. Push up + shoulder taps - 40s

    8. Superset #1 - round 2 complete - now 60s rest

    9. Squats - 15 reps

    10. Push up + shoulder taps - 40s

    11. Superset #1 COMPLETE - now 60s rest

    12. Reverse lunges - 15/side

    13. Plank - 40s

    14. Superset #2 - round 1 complete - now 60s rest

    15. Reverse lunges - 15/side

    16. Plank - 40s

    17. Superset #2 - round 2 complete - now 60s rest

    18. Reverse lunges - 15/side

    19. Plank - 40s

    20. Superset #2 COMPLETE - now 60s rest

    21. Lateral lunges - 12 reps/side

    22. Straight leg raises - 15 reps

    23. Superset #3 - round 1 complete - now 60s rest

    24. Lateral lunges - 12 reps/side

    25. Straight leg raises - 15 reps

    26. Superset #3 - round 2 complete - now 60s rest

    27. Lateral lunges - 12 reps/side

    28. Straight leg raises - 15 reps

    29. Superset #3 COMPLETE - now 60s rest

    30. Finisher (optional)

    31. Cool down (optional)

    1. Equipment & programming ✨

    2. Warm up

    3. Push ups - 10 reps

    4. Plank - 40s

    5. Superset #1 - round 1 complete - now 40s rest

    6. Push ups - 10 reps

    7. Plank - 40s

    8. Superset #1 - round 2 complete - now 40s rest

    9. Push ups - 10 reps

    10. Plank - 40s

    11. Superset #1 COMPLETE - now 40s rest

    12. Tricep dips - 15 reps

    13. Commandos - 40s

    14. Superset #2 - round 1 complete - now 60s rest

    15. Tricep dips - 15 reps

    16. Commandos - 40s

    17. Superset #2 - round 2 complete - now 60s rest

    18. Tricep dips - 15 reps

    19. Commandos - 40s

    20. Superset #2 COMPLETE - now 60s rest

    21. Mini circles - 60s

    22. Straight leg raises - 15 reps

    23. Superset #3 - round 1 complete - now 60s rest

    24. Mini circles - 60s

    25. Straight leg raises - 15 reps

    26. Superset #3 - round 2 complete - now 60s rest

    27. Mini circles - 60s

    28. Straight leg raises - 15 reps

    29. Superset #3 COMPLETE - now 60s rest

    30. Finisher (optional).

    31. Cool down (optional)

    1. Equipment & programming ✨

    2. Warm up

    3. Round 1

    4. Round 1 complete - now 60s rest

    5. Round 2

    6. Round 2 complete - now 60s rest

    7. Round 3

    8. Round 3 complete - now 60s rest

    9. Round 4

    10. Cool down (optional)

    1. Equipment & programming ✨

    2. Warm up

    3. Round 1 - Legs

    4. Round 1 complete - now 60s rest

    5. Round 2 - Abs

    6. Round 2 complete - now 60s rest

    7. Round 3 - Full body

    8. Round 3 complete - now 60s rest

    9. Round 4 - Legs

    10. Round 4 complete - now 60s rest

    11. Round 5 - Full body

    12. Round 5 complete - now 60s rest

    13. Round 6 - Abs

    14. Cool down (optional)

    1. Equipment & programming ✨

    2. Warm up

    3. Round 1

    4. Round 1 complete - now 60s rest

    5. Round 2

    6. Round 2 complete - now 60s rest

    7. Round 3

    8. Round 3 complete - now 60s rest

    9. Round 4

    10. Cool down (optional)

About this course

  • Free
  • 154 lessons
  • 3 hours of video content

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