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First Trimester (1TM)

First Trimester (1TM)

3 Seasons

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First Trimester (1TM)
  • Strength 1TM Workout 01

    Episode 1

    This Strength Workout is 20 min and requires the following equipment:

    - Medium to Heavy Dumbbells
    - Barbell
    - Hip Circle
    - Exercise Band (optional for chirrups)
    - Bench

    Workout:
    Hip Thrust: 4 sets x AMRAP
    Bench Press: 3 sets x 10 reps
    Elevated RDL: 4 sets x 10 Reps (each leg)
    Chin Up: 3 sets...

  • Total Body Strength 1TM Workout 02

    Episode 2

    This 1st Trimester Strength Workout is 20 minutes and requires the following equipment:

    - Medium to Heavy Dumbbells
    - Barbells
    - Hip Circle
    - Bench
    - Mat

    Workout:
    Barbell Squat 3 sets x 12 reps
    Superset: Monster Walk x 20 lateral steps right and left

    Barbell Push Press 3 sets x 10 reps (on e...

  • Total Body Strength & Cardio 1TM Workout 03

    Episode 3

    This Total Body Strength Workout is 20-25 min and requires the following equipment:

    - Medium to Heavy Dumbbells
    - Mat
    - Bench

    Workout:
    Complete 3 rounds of the following total:
    15 Hang Cleans
    20 Squats
    10 Pushups
    10 Step Ups (10 ea leg)
    400 Meter Run/Sprint
    Rest 1 -3 Min
    Complete 3 rounds of t...

  • Lower Body Focus Strength & Cardio 1TM Workout 4

    Episode 4

    This Lower Body Focus Strength & Cardio workout is 30 min and requires the following equipment:

    - Medium to Heavy Dumbbells
    - Mat
    - Bench

    Workout: Complete 20 of each then, 18 reps, then 16, 14, 12, 10 , 8, 6, 2. Take breaks as needed.
    Walking Lunge (half on each leg)
    Bench Row (total reps o...

  • Total Body Strength 1TM Workout 05

    Episode 5

    This Strength Workout about 20 minutes and requires the following equipment:

    - Medium to Heavy Dumbbells
    - Barbell
    - Weight Plate
    - Hip Circle
    - Bench

    Workout:
    Front Squats 4 sets x 10 reps
    Pushups 3 sets x AMRAP
    Deficit Lunges 3 sets x 12 reps (on each side
    Hip Thrust (with hip circle) 4 se...

  • Lower Body Strength 1TM Workout 06

    Episode 6

    This Lower Body Strength Workout is 20 min and requires the following equipment:

    - Medium to Heavy Dumbbells
    - Barbell
    - Hip Circle
    - Exercise Band ( optional for chirrups)
    - Bench

    Workout:
    Hip Thrust: 4 sets x AMRAP
    Bench Press: 3 sets x 10 reps
    Elevated RDL: 4 sets x 20 reps (each leg)
    Chi...

  • Upper Body Focus Strength & Cardio 1TM Workout 07

    Episode 7

    This Upper Body Focus Strength Workout is 30 min and requires the following equipment:

    - Medium to Heavy Dumbbells
    - Mat
    - Bench

    Workout: 30 min time cap. This is a unilateral circuits you will need to complete both sides to keep it even. Repeat from the top on the left side. Complete both sid...

  • Lower Body Focus Strength & Cardio 1TM Workout 08

    Episode 8

    This Lower Body Strength Workout is 30 min and requires the following equipment:

    - Medium to Heavy Dumbbells
    - Mat
    - Bench

    Workout: AMRAP: get as far as you can in 30 min.
    Run 200 Meters
    20 DB Swings
    Run 300 Meters
    20 DB swings
    20 DB Hip Thrusts
    Run 400 Meters
    20 DB swings
    20 DB Hip Thrusts
    2...

  • Strength & Cardio 1TM Workout 09

    Episode 9

    Using medium-heavy dumbbells complete the following circuit 4-5 times. If you have time for 5, please do 5.

    MIN 1: 200 Meter Run (finish early? Just rest for remainder time)
    MIN 2: Pushup to Deadlift
    MIN 3: Deficit Lunge Step Up (alternating)
    MIN 4: Split Squats (30 sec on each side)
    MIN 5:...

  • Strength and Cardio Lower Body Focus (Advanced) 10

    Episode 10

    This Strength and Cardio Lower Body Focus workout is 20-25 min and will require the following equipment;

    -Dumbbells
    -Bench
    -Sturdy Chair

    Workout:
    Complete 3 rounds of the following;
    -DM sumo squat (heavy) x 15
    -DN neutral full thruster x 10
    -Squat jumps or squat to calf raise x amprap

    Complete...