Workouts

Equipment

Class Plan

Workout

List of exercises ▼

1A. Supine butterfly
1B. Seated hip abduction (2 rounds)

2A. Elevated pigeon (passive/active)
2B. Supine hip internal rotation (2 rounds)

3A. Cossack squat
3B. Seated Bent Leg Pancake (2 rounds)

4A. Horse stance pulses

14

Equipment

Class Plan

Workout

List of exercises ▼

1A. Single leg squat
1B. Banded deadlifts (4 rounds)

2A. Candlesticks
2B. Banded leg pulses (4 rounds)

3A. Prone hamstring curls
3B. Lateral lunge push away (4 rounds)

28 mins

Cool down

7 mins

Equipment

Class Plan

Workout

List of exercises ▼

1A. Jump squats
1B. Knee push-ups
1C. Supported tuck jacks (3 rounds)

2A. High plank commando
2B. Plyometric foot taps
2C. Crunches (3 rounds)

3A. Burpees
3B. Push-up negatives
3C. Russian twists (3 rounds)

30 minutes

Cool-down

10 minutes

Equipment

Class Plan

Warm-up

5 minutes

Workout

List of exercises ▼

1A. Tuck-up
1B. Seated leg extension (2 rounds)

2A. Superman
2B. Cobra stretch (2 rounds)

3A. Active split-switch
3B. Pike stretch (2 rounds)

4A. Seated leg lift
4B. Glute extensions (2 rounds)

5. Tuck crunches

25 minutes

Equipment

Class Plan

Warm-up

4 minutes

Workout

List of exercises ▼

1A. Lunges
1B. Squat assisted pull-up
1C. Push-up twists (3 rounds)

2A. Side lunge
2B. Squat dips
2C. Bear elbow taps (3 rounds)

3A. Single-leg bridge
3C. Mountain climbers (3 rounds)

4A. Jump squats
4B. Inverted rows
4C. Bird dog (3 rounds)

36 minutes

Cool-down

4 minutes

Equipment

Class Plan

Workout

List of exercises ▼

1A. Push-ups
1B. Single-arm taps (3 rounds)

2A. L-sit hold
2B. Close-grip push-up
2C. Push-up eccentrics (3 rounds)

3A. Pike push-ups
3B. Leg raises
3C. High plank commando (3 rounds)

4A. Russian twists
4B. Tuck crunches
4C. Star crunches
4D. Knees to chest
4E. Mountain climbers (1 round)

30 minutes

Cool-down

5 minutes

Equipment

Class Plan

Warm up/ Mobility Test

4 mins

Workout

List of exercises ▼

1A. Plank rocks
1B. Hollow body hold (3 rounds)

2A. Push ups
2B. Hollow body flutters (3 rounds)

3A. L-sit over head hold
3B. Diver push ups (3 rounds)

26 mins

Stretch

5 mins

Equipment

Class Plan

Warm-up

12 minutes

Workout

List of exercises ▼

1A. Squat hold
1B. Bent leg pancake good mornings
1C. Crunches (2 rounds)

2A. Band deadlift
2B. Internal rotation hold
2C. Leg raises (3 rounds)

3A. External rotation hold
3B. Air squats (3 rounds)

26 minutes

Equipment

Class Plan

Warm-up

3 minutes

Workout

List of exercises ▼

1A. Assisted nordic curls
1B. Russian dips
1C. Band crunches (3 rounds)

2A. Single-leg RDL to pistol squat
2B. Chin-ups
2C. Dragon flags (3 rounds)

3A. Staggered stance squat
3B. Decline push-ups
3C. Tuck to pike leg lifts (3 rounds)

4A. Bulgarian split squat
4A. Bulgarian split squat
4C. Oblique tuck-ups (3 rounds)

42 minutes

Cool-down

5 minutes

Equipment

Class Plan

Warm-up

7 minutes

Workout

List of exercises ▼

1A. Hip adduction lifts
1B. Hip abduction lifts (2 rounds)

2A. Roll-back pancake
2B. Straddle opens (2 rounds)

3A. Frog internal rotation lifts
3B. Glute stretch (2 rounds)

4A. Middle split crunch
4B. 90/90 stretch (2 rounds)

28 minutes

Equipment

Class Plan

Warm-up

5 minutes

Workout

List of exercises ▼

1A. Squat to mountain climber
1B. Push-up to ankle tap
1C. Side-step high knees (3 rounds)

2A. Burpees
2B. V-up to V-sit
2C. Bear to thread through (3 rounds)

3A. Lunge, skip, push-up
3B. Pike push-up shoulder tap
3C. Skiier jumps (3 rounds)

4A. Bear to push-up/handstand
4B. Hooking v-ups
4C. Side plank dip (3 rounds)

25 minutes

Cool-down

5 minutes

Equipment

Class Plan

Strength circuit

15 minutes

Mobility

List of exercises ▼

1. Shoulder flexion stretch

2. Dip shoulder extension stretch

3. Push-up pec stretch

4. Bent pec stretch

5. Seated shoulder extension stretch

6. IR/ER stretch

13 minutes

Equipment

Class Plan

Mobilty/Stretch

23 mins

Equipment

Class Plan

Core Workout

List of exercises ▼

1A. Star crunch
1B. Tuck leg extensions
1C. Semi-circle crunches
1D. Toe touch crunches
1E. Butterfly crunches
1F. Hollow body hold (3 rounds)

2A. Tuck sit roll-up
2B. Reverse plank (3 rounds)

23 minutes

Mobility

17 minutes

Equipment

Class Plan

Warm up

4 mins

Workout

List of exercises ▼

1A. Bulgarian Split squat
1B. L-sits
1C. Hip Extension stretch (3 rounds)

2A. Skater squats
2B. Single leg lifts
2C. 90/ 90 transitions (3 rounds)

3A. Crunches
3B. Squats (HIT)

26 mins

Equipment

Class Plan

Warm-up

4 minutes

Workout

List of exercises ▼

1A. Eccentric pull-up
1B. Pike push-up
1C. Lock-off tuck-ups (3 rounds)

2A. Feet assisted pull-ups
2B. Push-ups
2C. Lock-off oblique tuck-up (3 rounds)

3A. Inverted row
3B. Bar dips
3C. Tuck hold (3 rounds)

4A. Tricep dips
4B. Pike hold walkouts
4C. Hanging tuck to pike lowers

26 minutes

Cool-down

5 minutes

Equipment

Class Plan

Warm-up

5 minutes

Workout

List of exercises ▼

1A. Assisted nordic curl
1B. Chin-ups
1C. Bicycles (3 rounds)

2A. Pistol squat
2B. Dip to muscle up transition
2C. Single-leg oblique leg lift (3 rounds)

3A. Banded front squat
3B. Pullovers
3C. Clap push-ups (3 rounds)

4A. Band hip thrusts
4B. Inverted row
4C. Side plank hip adduction (3 rounds)

35 minutes

Cool-down

5 minutes

Equipment

Class Plan

Warm-up

10 minutes

Workout

List of exercises ▼

1A. Inverted row
1B. Wall slides (3 rounds)

2A. Partial range chin-ups
2B. Hollow extension
2C. Quadruped external rotation (3 rounds)

3A. Iso bicep curl
3B. Bicep curls (2 rounds)

25 minutes

Equipment

Class Plan

Warm up

4mins

Workout

List of exercises ▼

1A. Elevated pike push ups
1B. Swimmers hover
1C. Hamstring stretch (3 rounds)

2A. Elevated handle push up
2B. Table hold
2C. Shoulder external rotations (3 rounds)

3A. Shoulder extensions
3B. V ups (2 rounds)

26mins

Equipment

Class Plan

Warm up

5mins

Workout

List of exercises ▼

1A. Nordic curls push-up
1B. Kneeling lean back
1C. Eccentric dragon flag (3 rounds)

2A. Bulgarian split squats
2B. Band hip thrust
2C. Oblique tuck leg lifts (3 rounds)

3A. Back lunge to step-up
3B. Feet elevated bridge
3C. Supine leg lifts (3 rounds)

4A. Curtsey to lateral lunge
4B. Side plank cross-overs
4C. Push-up up and overs (3 rounds)

40mins

Cool down

5mins

Equipment

Class Plan

Workout

List of exercises ▼

1A. Squats
1B. Rows
1C. Supported tuck jacks (3 rounds)

2A. Supported lunge
2B. Incline push-ups
2C. Russian twists (3 rounds)

3A. Support hold
3B. Wall sit
3C. Plank (3 rounds)

30 minutes

Cool-down

10 minutes

Equipment

Class Plan

Circuit 1

List of exercises ▼

1A. Glute bridges
1B. Half handstand taps
1C. Incline pushups
1D. Nordic hamstring curls (2 rounds)

12 mins

Circuit 2

List of exercises ▼

2A.Plank walkouts
2B.Tricep dips
2C.Bulgarian squats
2D.Banded rows (2rounds)

12 mins

Cool down

5 mins