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  • Strength & Cardio Workout 01

    This strength & cardio workout is 27 min, rest as needed. You will need the following equipment;

    - Medium-Heavy Dumbbells
    - Pull-up Bar
    - Jump Rope
    - Bench

    Workout:
    Max Reps of all exercises for 60 sec - Download a Free WOD App to keep track of time. Repeat 3 times through;

    Min 1: Max Bridges...

  • Strength & Cardio Workout 02

    This strength tabata workout is 32 minutes (not including breaks) and requires the following equipment:

    - Medium Dumbbells
    - Mat
    - Bench

    Workout:
    Use Tabata Protocols: 20 sec on 10 sec rest
    Complete each exercise 4 times through - 4 sets
    Complete 2 rounds

    Max Reps 20/10
    Squat to Upright R...

  • Strength Workout 03

    This Strength Workout is 20 minutes using the following equipment:

    -Medium - Heavy Dumbbells
    -Hip Circle
    -Barbell & Plates
    -Bench

    Workout:
    -Zig Zag Monster Walk (20-30 steps)
    -Elevated Deadlift: 3 sets x 10 reps
    -Narrow Bench Press: 8 reps each side
    -Bench Row: 8 reps each side
    -Split Squats:...

  • Strength Workout 04

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

    -Medium to Heavy Dumbbells
    -TRX Row or Ring
    -Exercise Band
    -Bench

    Workout:
    -Pull-ups 4 set x AMRAP
    -Superset: DB Burpee Deadlift (no pushup) 10 reps

    -Back Squat 4 set x 10 reps
    -Superset: Single Leg Hip Thrust (Pause at...

  • Strength Workout 05

    This Strength Workout is 20 - 25 minutes using the following equipment:

    -Medium - Heavy Dumbbells
    -Barbell
    -Hip Circle
    -Bench

    Workout:
    Front Squat: 4 set x 10 reps
    Pushups: 3 x AMRAP
    Deficit Lunges: 3 set x 10 reps (each leg)
    Bench Row (hold at the top for 2 sec): 3 set x 10 reps (each side)
    ...

  • Strength & Cardio Legs & Butt Workout 06

    This Strength & Cardio Workout is 30 minutes and requires the following equipment:

    - Medium-Heavy Dumbbells
    - Mat
    - Bench

    Workout: 5 rounds or 30 min
    -Lateral Lunge Step Up x 8 (on each side)
    -Alternating Single RDL x b reps (on each side)
    -Elevated Single Leg Bridge x 8 reps (on each side)
    ...

  • Strength Workout 07

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

    -Medium to Heavy Dumbbells
    -TRX Row
    -Barbell
    -Bench

    Workout:
    -TRX Row 3 x AMRAP
    -Wall Angels 1 min
    -30 sec Break
    -x 3 rounds

    -Back Lunge to Squat 3 x 6 reps ( lunge/lunge/squat = 1 rep)
    -Step-Ups 30/30 (DB optional)
    -3...

  • Strength Workout 08

    This Strength Workout is 25 minutes using the following equipment:

    -Medium - Heavy Dumbbells
    -Barbell
    -Bench

    Workout:
    Squat 4 x 8 Reps (3:1 tempo)
    Chin up 3 x AMRAP
    Modification: Bent bench row narrow x 12 reps on each side
    Hip thrust 4 x 25 Reps
    Pushups 3 x AMRAP
    (front rack) Back lunges...

  • Strength & Cardio Workout 09

    This Strength & Cardio Workout is 28 minutes and requires the following equipment:

    - Medium-Heavy Dumbbells
    - Mat
    - Bench

    Workout: Complete 4 rounds of the following;
    Min 1: side KB swing
    Min 2: squat curl press
    Min 3:Bench Curtsey to lunge 30/30
    Min 4: Pushup to bear squat
    Min 5: Bridge to ...

  • Strength & Cardio Workout 10

    This Strength & Cardio is 30 minutes and requires the following equipment:

    - Medium-Heavy dumbbells
    - Mat
    - Bench
    -TRX (optional)

    Workout:
    Complete 3 rounds of each of the following 3 min AMRAPS using medium-heavy dumbbells.
    3 rounds: 3 min AMRAP
    3 DB snatch )on ea arm)
    6 air pushups
    9 air ...

  • Strength Workout 11

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

    -Medium to Heavy Dumbbells
    -TRX Row
    -Exercise Band
    -Bench

    Workout:
    - Each exercise has additional superset x 30 sec

    -Traditional Deadlift (no superset)
    -Bench Press
    -TRX Row
    -Band Bent Speed Row
    -One Leg RDL
    -Finisher ...

  • Lower Body Focus Strength Workout 1

    This Lower Body Focus Strength Workout is 37 minutes and requires the following equipment:

    -Medium to Heavy Dumbbells
    -TRX Row
    -Barbell
    -Exercise Band
    -Bench

    Workout:
    -Deadlift 75/15
    -BW Hip Thrust 1 min
    -30 sec break
    -x 3 rounds: 9 min

    -Bench Row Heavy 75/75
    -TRX Muscle Ups 1 min
    -30 sec bre...

  • Total Body Strength Workout 13

    This Total Body Strength Workout is 25 minutes using the following equipment:

    -Medium - Heavy Dumbbells
    -Barbell
    -TRX Row
    -Hip Circle
    -Bench

    Workout:
    Single Leg Hip Thrust: 4 set x 20 reps
    TRX Row (wide to narrow): 3 set x 8 reps
    Goblet Squats: 4 sets x 20 reps
    Bent Over Alternating Row: 3 se...

  • Core Strength & Cardio Workout 14

    This core strength & cardio workout is 24-30 min and requires the following equipment:

    - Medium-Heavy Dumbbells
    - Mat
    - Bench
    - Light-Medium Resistance Band

    Workout: Complete 4-5 rounds of the following
    Min 1: Stiff-Leg Deadlift to Upright Row
    Min 2: Bench Plak Rows
    Min 3: Side V-Ups (30 s...

  • Strength & Cardio Workout 15 (Butt & Abs)

    This Strength & Cardio Workout is 25 minutes and requires the following equipment:

    - Medium-Heavy Dumbbells
    - Mat
    - Bench

    Workout: Get as far as possible in 25 min. Complete 40 reps of each, then 30 reps, then 20, then 10 of each. If you finish before 25 min, you're done!

    -Squat to Overhead...

  • Strength & Cardio Workout 16

    Directions: 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 s...

  • Strength Workout 17

    Using heavy weights (barbell) or dumbbells please complete each exercise for 10 rounds every minute on the minute for 10 minutes straight through. After completing your first exercise and 10 rounds then rest for 3-4 minutes before moving on to the next EMOM. This is one of my FAVORITE workouts ri...

  • Strength Workout

  • Strength & Cardio Workout 19

    This Strength & Cardio Workout is 24 minutes using the following equipment:

    - Medium to Heavy Dumbbells
    - Mat
    - Bench

    Workout: Complete 4 Rounds, and rest for 1-2 min after each round if needed!

    Min 1: lateral Step Up
    Min 2: Seated Bicep Curl to Press
    Min 3: Bench Squat
    Min 4: Bench Snatch...