Basic Level

Equipment Yoga mat, block, small towel, (2) 5lb dumbbells Workout Time 55:46 Movements Version 1 hip external rotation 1 set Bird dog with posterior fly 15 each Side forearm plank hold 30 sec each Negative pushup 8 2 sets Runner’s stance with knee lift 15 each Split stance, 3 pulses, lateral raise 8 each Toe […]

Equipment Mat, block, wrist bands, 15lb Kettlebell, gliders Workout Time 37:37 Movements No jumping Halo with chop 8 each Figure 8, catch 6 each Supported single leg deadlift with row 8 each Mountain climber 20 2 sets Swing & Snatch ladder 10 reps total 1 set Alternating high pull 10 Outer swing to bottom up

Equipment Chair or stool, (2) 5lb dumbbells, small towel Workout Time 43:18 Movements No jumping Bridge step out/back 6-8 Posterior shoulder T & touch thighs 20 Forearm plank to side plank 8 each 2 sets Squat, press, knee lift 10 each Supported single leg deadlift 15 each Supported single arm row 15 each 3 sets

Equipment Mat, block, (2) 5lb dumbbells, chair or stool Workout Time 34:36 Movements No jumping Version 1 of hip external rotation 10 each Squat with bicep curl 15 Lateral lunge with lateral raise 10 each Plank, row, pass 8 each 2 sets Single leg dead lift 10 each Posterior step with row 10 each Pushup

Equipment Block, gliders, chair or stool for squats Workout Time 19:59 Movements No-jumping option Combinations of punches blended with floor work for the abs

Equipment Mat, block, 15lb KB, (2) 5lb dumbbells, gliders Workout Time 20:38 Movements No jumping Double & single leg bridges 15, 10 each KB half wiper 10 each Glider leg abduction 4, pushup 2, mountain climber 4 Forward lunge, posterior step 8 each Front raise, pull apart with option to balance 8 each leg Fast

Equipment Mat, block, (2) 5lb dumbbells Workout Time 43:29 Movements No jumping Side lying leg abduction 25 + clamshell 25 Reverse plank step out 4 each Bridge with chest fly 12 Down dog touch hand to leg 8 each 2 sets Split stance with dumbbells, 3 pulse, stand 10 each Deadlift, row, posterior fly 8

Equipment Mat, gliders, step with 2-3 risers Workout Time 31:33 Movements No jumping Combinations of punches blended with floor work for the abs

Tutorial Workout Equipment Wrist bands, 15lb & 25lb Kettlebells Tutorial Time 13:55 Half Snatch & full Snatch Workout Time 20:51 Movements No jumping One low swing & one half Snatch 10 each Single leg supported deadlift 10 each Double knee glider 12 Vertical Clean 10 each 2 sets

Tutorial Workout Equipment Wrist bands, 15lb & 25lb Kettlebell, mat, block Tutorial Time 8:43 Vertical clean & push press Workout Time 39:09 Movements No jumping High pull & vertical Snatch 4 each Dead swing 15 Trunk tilts 12 each Kneeling curl, press 6 3 sets Push press 4 each Forearm plank to side plank 6