5 NEW done-for-you workouts that get RESULTS
Workout #1Dynamic Warm Ups – 50/10Squat to StandWarrior Lunge into Inverted Hamstring StretchPush Up to Glute Stretch
Spiderman Lunge w/ External Rotation
Seal Claps/Pogo Jumps/High Knees (15 seconds each)
60/15 Intervals – 2 round, 60 second break
1. KB Combo: KB DL/Double Hand Clean/Goblet Squat/Reverse Lunge
(NOTES: Grip the KB tight, neutral spine at all times/stay tall, big breath in the belly, stay upright on lunges, drive through heel)
2. Quadruped Sit Out
(NOTES: Start in start of bear crawl position and sit out, pack the shoulder down and back, core tight)
3. Sprint 40 yard shuttle + 10 Battling Rope Slams
(NOTES: Keep spine tall and core tight on ropes slams, powerful slams)
4. Single Arm TRX Row w/Guard
(NOTE: Keep the shoulder packed, no rotation, glutes tight, free arm in guard position, tall neck)
(NOTES; Glutes firing, push elbows into swiss ball, stay tall neutral spine)
8. Jamball Slams
(NOTES: Pick it up with deadlift hip hinge, slam with full body core tight, no rounding of the back)
9. Sandbag Carries
(NOTES: stay tall, bear hug sandbag to activate upper back, keep the sandbag and shoulder blades packed)
Finisher:
Squat Jumps x 10
NOTES: Staying in Squat Position waiting for coaches command to squat jump, everyone yells out number…keep the whole set around 2 minutes
Workout #2
Density Warm Up – 6 minutes
OH Squat w/ Pause x 10
Atlas Lunge x 5/side
Push Up to Calf/Hamstring Stretch x 10
Spiderman w/ Extension x 5/side
Glute Marching x 5/side
Total Body Strength: EDT- 7 minutes/station
STATION 1.
Double KB Deadlift x 8
Push Up w/ 3 sec. negative x 8
Knee to Elbow x 8/side
(NOTE: On the deadlifts make sure you see a logo on the chest, tall spine, brace the abs, spread the floor with your feet and drive from the hips….Push Ups: Head on a string, glutes firing, upper back flat, knees locked out)
STATION 2.
Single Leg Glute Bridges x 8/side
Broad Jumps x 8
Jamball Slams x 8
(NOTE: On glute bridges extend the knee and drive the glutes, feel like you’re pinching a quarter, while breathing through your belly……borad jumps, stick the landing and don’t let feet collapse, spread the floor…..)
STATION 3
Sandbag Lunge Var. x 8/side
TRX Rows x 8
Pallof Press x 8/side
Workout #3
Dynamic Warm Up – 50/10
Squat to Stand w/ External Rotation
90/90 OH Static Lunge
Side Lunge + Reach
Y-T-I
Wideout Drops/High Knees/ Seal Claps (15 secs./each)
45/15 Intervals – 2 rounds, 60 second break
1. KB Deadlift
2. Push Up Var. (Progression: Spiderman Push Up)
3. Jamball Burpee (w/ 180 degreee turn and slam)
4. Broad Jumps
5. Knee to Elbow + Kick Out
6. Battling Ropes
7. TRX Rows (Progression: TRX Grappler Rows)
8. Mountain Climbers/Bear Crawls
9. Shuttle Sprints
Core Finisher:
Sprinter Sit Ups x 30 seconds
Plank Hold x 30 seconds
L-Sit Up + Reach x 30 seconds (switch half way)
Knee to Elbow x 30 seconds
Workout #4
Dynamic Warm Up – 6 minutes density
Quadruped Thoracic Extension (elbow behind head) x 5/side
Blackburns x 10
Frankenstein into Reverse Lunge x 5/side
Squat to Stand x 10
Glute Marching x 5/side
Full Body Strength – 6 minutes/station
Station 1
KB Deadlifts x 12
Burpees x 12
Staggered Single Arm DB Rows x 12/side
Station 2
DB Lunge Var. (Progression Walking Lunges) x 12/side
Kneeling Jamball Slams x 12
Push Up Var. x 12
Station 3
TRX Rows x 12
Sandbag Squats x 12
Skater Jumps x 12/side
Finisher:
Push Ups x 1 minute
Squat Jumps x 1 minute
Lunge Var. x 1 minute
Workout #5
Dynamic Warm Up – 50/10
Prisoner Squats w/ Pause
Staggered Single Leg RDL (Hip Hinge)
Spiderman Lunge w/ Thoracic Extension
Push Up/Downward Dog/Glute Stretch Sequence
High Knees/Wideout Drops/Highland Flings x 15 sec/each
20/10 Tabatas – 8 rounds/station (4 minutes/station)
1. KB Deadlift/KB Swings
Push Up Var.
2. Dynaball Slams
Burpees
4. Battling Ropes
Lunge Var.
Finisher – 15/15 for 5 minutes (10 rounds), twice through each exercise
Mountain Climbers
Prisoner Squat Jumps
Push Ups
Burpees
High Knees
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