60 minutes cardio + Total Body

Workout Session
*15 minutes cardio
BB Good morning (3 sets x 15 reps)
Curtsy Squat (3 sets x 15 reps each side)

*15 minutes cardio
DB Squat with Bicep Curl at top (3 sets x 15 reps)

*15 minutes cardio
Leg Extension (3 sets x 15 reps)
BB Shoulder Press (15reps)

*15 minutes cardio
MB Russian Twist (3 sets x 25 reps each side)

30 minutes cardio + Total Body

Cardio Session
6 minute sprint splits
**30 sec sprint x 30 sec rest
34 minute spin bike intervals

Workout Session
*Warm-Up (1 set)
MB Giant Circle (6 reps each side)
MB Woodchopper (10 reps)
MB Over-Shoulder Rotation (6 reps each side)
Push-up (10 reps)
MB Toe Touch (10 reps)
Lateral Hip Bridges (6 reps each side)

**Total Body (4 sets)
BB Hang High Pull (Clean-Grip) (4 reps)
BB Bench Press (Close-Grip) (10 reps)
Single-leg Elevated Hip Extension (15 reps)
Alternating DB Shoulder Press (10 reps)
Plate Pause (2 sec) Good-morning (10 reps)
Band Overhead Pull Apart (15 reps)
Plank Up-Down (15 reps)

Metabolic Conditioning Finisher
***Instructions
-5 minute total (AMRAP) | -Use same DB for all exercises | -Do not rest between exercises | -Choose resistance that feels challenging but reasonable

DB One-Arm Hang Snatch (5 reps each side)
DB Goblet Front Squat (12 reps)
DB One-Arm Standing Press 5 reps each side)
DB One-Arm Bent Row (8 reps)

30 minutes cardio + Legs/Glutes

30 minute cardio
10 minute Uphill Jog
25 Wide-leg Squats
25 Close-leg Squats
25 Glute Kickbacks (each leg)
***repeat 2 more times for 3 total***

Legs (3 sets)
Standing Hamstring Curl (10-12 reps)
Box Jumps (15-25 reps)
Bulgarian Split Squat (25 reps)
Perfect Push-Up (10 slow reps)

Bulgarian Split Squat

Bulgarian Split Squat