At Home Workouts

Remember to do some dynamic stretching before your workout.  See video below. You may also add 5-10 minutes of moderate cardio if you have time.



HIIT Workout A50 seconds on 15 seconds rest 4X through

  • 10 Fast Feet/Burpee

  • Tricep Dips

  • High Knees/Toe Touch

  • flutter kicks

 

Videos and Instructions

HIIT Workout B50 seconds on 15 seconds rest 4X through

  • Tuck Jumps

  • Tricep Dips

  • Crab Abs

  • Slow Mtn Climbers

 

Videos and Instructions


HIIT Workout C50 seconds on 15 seconds rest 4X through

  • Prisoner Squat Jacks

  • Frog Pumps

  • Jump Squats

  • Tricep Pushups

 

Videos and Instructions


HIIT Workout D 30 seconds on 10 seconds rest 3X through

  • Curtsy Lunge

  • V-Ups

  • High Knees

  • Switch Jump Lunge

  • Plank

Videos and Instructions

Gym Workouts



Booty Day!

One of my favorite muscle groups to train is the glutes! For our glute day we will start with activated in the glutes in our first two moves, and then we introduce Supersets. Supersets are simply multiple movements performed baked to back with little to no rest. One you complete round 1 of your superset you can take a 1-2 minute rest.

Glute Activation-really focus on squeezing and flexing the glutes!

  • Frog Pumps-25 total

  • Extension-20 each side

Super Set 1: 3X12 (3 rounds of 12 reps-per leg if applicable)

  • Kneeling cable

  • Kickback Goblet Squat

  • Superset 2 3X15(3 rounds of 15 reps)
    Abductor Machine

  • Walking Lunges Curtsy Lunge

  • Smith Machine Narrow Squat

Finisher2X20(2 rounds of 20 reps)

  • Weighted Walking Hip Bridge

  • Swimmers

 

Videos and Instructions


Biceps/triceps

  • Hammer Curl 3X10

  • Front Raise with Squat/Revrse Grip 3X12

  • 21s 2X3

  • Tricep Ext. 3X10

  • Skull Crusher 3X15

Videos and Instructions

Back/Delts

  • Upright Row to Front Raise 3X12

  • One Handed Dumbell Row 3X12

  • Upright Row 3X15

  • Lat Pull-Down 3X15

 

Videos and Instructions

Total Body AMRAP(as many rounds as possible for 15 minutes-record your rounds in your Quick 6 notebook)

  • Bench Jumps

  • Kettlebell Swing

  • Weighted Figure 8s

  • Platter Serve

  • Switch Jump Lunge to Press

 

Videos and Instructions