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Warm-up:

400 m Run/Row/or 2:00 of your choice of cardio

Down Dog to Runner's Lunge

Lunge Twists

Arm Circles/Shoulder & Neck Mobility


Then complete one of the following options-

Option 1 > 3 Months

4-5 Rounds of:

200 m Run/Row/1:00 High Knees or Jumping Jacks

10 Pullups

20 Burpees (or Pushups)

30 Medicine Ball Squat Throws 10/20

@Home Option


Option 2 < 3 Months

3-4 Rounds of:

200 m Run/Row/1:00 High Knees or Jumping Jacks

10 Pullups

20 Burpees (or Pushups)

30 Medicine Ball Squat Throws 10/20 @Home Option


Option 3 < 1 Month

3-4 Rounds of:

100 m Run/Row/30 Seconds of High Knees or Jumping Jacks

5 Pullups

5-8 Burpees (or Pushups)

15 Medicine Ball Squat Throws 4/10 @Home Option


Cool Down:

Lower Back & Piriformis Stretches

QL Stretch

Child's Pose

Post Thoughts and Time to Comments


For our members that are unable to attend classes, we will be uploading our workouts to our private FB Group. We will upload the workouts we have previously recorded and will continue to add as we record new ones. These are NOT professionally edited videos. One day maybe, but for now you might see me trip, hear me grunt, or watch me spend 30 minutes yanking up my pants. It's OK to laugh, but do it quickly and get back to work. Now you can get the fun, effective, and challenging workouts you love/need from home.


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