Course curriculum

  • 01

    FRI 10/8 HOLY SMOKES ITS LEG DAY

    • HOLY SMOKES ITS LEG DAY

    • BODY WEIGHT SQUATS

    • SHOULDER CIRCLES-LIGHT TO NO WEIGHT WARMUP

    • 1A CURTSY TO LATERAL LUNGE

    • ALTERNATING SNATCHES

    • CURTSY TO HALF STEP

    • BANDED JUMP SQUAT

    • DEADIFT TO SQUAT

    • BURGARIAN TO HALF STEP/ ADD DUMBBELLS

    • BULGARIAN LUNGE 2 DUMBBELLS BY SIDES

    • BULGARIAN LUNGE, ONE DUMBBELL CENTERED IN FRONT OF CHEST

    • BULGARINA JUMPS

    • DOUBLE V-UP

    • HEEL REACHES

    • BIG SCISSORS

    • HEELS 2 HEAVEN/ WEIGHT IF DESIRED

    • LOW LEG LIFTS
  • 02

    MONDAY 10/11 FULL BODY AMRAP

    • FULL BODY AMRAP

    • BODY WEIGHT SQUAT

    • LUNGES- BODY WEIGHT ONLY FOR WARMUP

    • SHOULDER CIRCLES- NO WEIGHTS FOR WARMUP

    • JUMP LUNGE TO JUMP SQUAT

    • SINGLE DOUBLE LATERAL RAISE

    • SUMO SQUAT

    • BICEP HAMMER CURL

    • SINGLE LEG V-UP
  • 03

    WED 10/13 FULL BODY PYRAMID

    • FULL BODY PYRAMID

    • BODY WEIGHT SQUAT

    • FRONT TO BACK LUNGE

    • SHOULDER CIRCLES

    • SNATCHES

    • MANMAKERS

    • BURPEES

    • SQUAT PRESS

    • DOUBLE V-UP

    • THRUSTERS
  • 04

    Friday 10/15

    • LEGS/ GLUTES

    • Body Weight Squat

    • Jump Squats

    • Banded/Weighted Squat

    • Lateral Lunge

    • Jack Squats

    • Kneeling Squat To Jump Squat

    • Bulgarian

    • Bulgarian Lunge Jump

    • Squat Press

    • Banded Front To Back Squat Walk

    • Banded Abduction Squat
  • 05

    Monday 10/18 Full Body

    • PROGRAM 2 WORKOUT FULL BODY-4

    • 1a Criss Cross Front To Back Touchdowns

    • 1b Single Double Press

    • 1c High Knees

    • 1d Plank Rows

    • 2a Reverse Lunge Biceps Curl

    • 2b Plank Jack Jump Ins

    • 2c Jump Lunge Jump Squat

    • 2d Burpees

    • 3a Thrusters

    • 3b Snatches

    • 3c Crab Kicks

    • Double V-up

    • Leg Raises

    • Plank Hip Rotation

    • Alternating Toe Touch

    • Heel Touches

    • Forearm Sit Up
  • 06

    Wednesday 10/20 Arms & Abs

    • ARMS & ABS
  • 07

    Friday 10/22 Booty

    • Booty Day
  • 08

    Monday 10/25

    • FULL BODY

    • Body Weight Squat

    • Shoulder Circles

    • Shoulder Press

    • Super Plank

    • Deadman Knee In

    • Plank Rows

    • Goblet Squat

    • Thrusters

    • Kneeling Plank Taps

    • Fast Feet Burpees

    • Arnold Press

    • Single Double Biceps

    • Lateral Raise

    • Jump Lunge

    • Plank Front Side Rasie
  • 09

    Wednesday 10/27

    • Legs & Glutes

    • Snatch

    • Banded Front To Back Sumo Walk

    • Snatch

    • Reverse Lunge

    • Snatch

    • Sumo

    • Snatch

    • Bulgarian Lunge

    • Snatch

    • Jump Squat

    • Snatch

    • Kneeling Squat
  • 10

    Friday 10/29

    • FULL BODY AMRAP

    • Body Weight Squat

    • Body weight Lunges-No Weights for Warmup

    • Shoulder Circles no weights or very light for warm up

    • Jump Lunge to Jump Squat

    • Single Arm Lateral/Front Raise

    • Sumo Squat

    • Biep/Hammer

    • Single Leg V-up