Week 7 (Holiday Week)

We will only have class on Tuesday (12/22) this week due to Christmas Eve being Thursday. We will hit a little bit of a CORE workout, then some heavy lifting!!! Hope you all have a LOVELY Christmas!!!

Tuesday (12/22):

Warm up:

50 Jumping Jacks

3-5 Yoga Worms

Lunge Twists

Knee Grab to Single Leg Deadlift

Then Complete-

EMOM (Every Minute on the Minute), for 10 Minutes

Minute 1 - 20 Situps

Minute 2 - 10 Lunges (R+L+1)

Minute 3 - 20 Situps

Minute 4 - 10 Lunges (R+L=1)

….Odd numbered minutes complete situps, even number minutes complete lunges.

Main Set: Goal - Back Squats – Keep on DRIVING GAINS!!!

Back Squats: 3 x 5 reps @ 80% of 5 rep max, after each set complete a burnout set of step back lunges…burnout = go until you feel burn in your legs, or you have to pause…whichever comes 1st!!!

Rest 1-2mins in between sets

Cool Down: YOGA

28 views0 comments

Recent Posts

See All


Thurs (3/4): Warm Up: Run or Row 400m Glute Activation – 8 reps Ab Bridge – 15 reps Glute Hamstring Activation – 15 reps Booty Scoot – 10 reps Bear Crawls – 10 reps Inchworms – 10 reps Leg Swings Late


WOW, FINAL WEEK!!! I know it was a big commitment to come every week on Tues/Thurs!!! You all had great improvements not just in strength, but you believed you could do, working through injuries or ju

WEEK 16: Day 2

Thurs (2/25): At Home workout again today!!! I would HIGHLY recommend downloading a HIIT Timer app, so that you have something counting the 20secs on/10secs off + the 8 rounds of work!!! Warm-up: 2 Mi