Intermediate Level

Equipment Mat, block, chair, small towel, (15lb KB, & 25lb KB, step with 2 risers Workout Time 50:03 Movements Non-jumping option Forearm plank, touch step 12 each Dead bug 12 each 2 sets Single leg deadlift with row 12 each Kneeling single arm press 12 each Pull over 12 2 sets Dead swings, deadlift, high […]

Equipment Mat, block, (1) 5lb dumbbell, (1) 15lb dumbbell, step with 4 risers, large towel Workout Time 46:13 Movements No jumping Bird dog with posterior fly 10 each Bridge on step, chest fly 10 each Standing horizontal chops 3 sets Clean & press 15lb 10 Row 10 Split stance 10 other side Pushups 3 sets

Equipment Mat, block, (1) 5lb dumbbell, 15lb KB, step with 2 risers Workout Time 37:57 Movements No jumping Bridge with single arm internal/external rotation 8 each Plank hold with one hand lifted 20 sec each Good morning 20 2 sets Press, Bulgarian split lunge, row 10 reps each move, each side 3 sets Leg raise

Equipment Mat, block Workout Time 29:31 Movements All 30 seconds Dead bug with block Touch hands under legs Forearm plank 3 sets Knee-in crunch Reach for laces Scissor legs down 3 sets Plank, knee to elbows Side plank hold Reach for heels 3 sets

Equipment Mat, block, gliders, 15lb & 25lb KB Workout Time 35:45 Movements Non-jumping option Squat jump touch hand to block Split stance with thruster Lateral lunge with bicep curl Glider knees in Seated twist Double arm Swings 20 reps for all 5 rounds

Equipment Mat, block, gliders, step with 2-3 risers Workout Time 26:50 Movements Non-jumping option 30 sec for all Straight arm plank Down dog, touch shin Seated twist 3 sets Forearm glider slider Step with 2-3 risers, burpee, hands off Elbow to knee 3 sets Bicycle Forearm side plank, elbow to knee Down dog, knee to

Equipment Mat, block, (2) 15lb dumbbells, gliders, small towel Workout Time 37:43 Movements Non-jumping option Half kneeling bicep & press 10 each Plank row 10 each Split stance jump or triple extension 10 each Side plank leg lift 10 each Glider knees in 10 Deadlift 10 5 rounds

Equipment Mat, block, (2) 5lb dumbbells, step & 4 risers Workout Time 17:21 Movements Non-jumping option Bulgarian split stance, hover, bicep curl & touch knee 10,8,6 one side Bridge, alternating press 10 each Other side 2x Glider mountain climber & leg abduction 4 each 5x Laterals over the step 15 2x

Equipment Towel for knee, (2)5lb dumbbells, mat, step with 4 risers Workout Time 45:36 Movements No jumping Single leg deadlift, single arm row, posterior step 8 each Plank alternating hand touch leg 10 each Bird dog with posterior fly 15 each Dumbbell trunk rotations 15-20 sec each 3 sets Lateral lunge, knee lift 10 each

Equipment Block, chair or stool, 15lb & 25lb KB, towel for knees Workout Time 31:32 Movements No jumping High pull to goblet squat. You can use a chair or stool for squat 10 Dead Swings 10 Swing Clean to post step 10 each Kneeling press 10 each Single arm row with heel lift 10 each