by Athena Concannon | Jan 9, 2021 | ETCC - Core workouts
Ball Drop Medicine Ball Workout Medicine ball leg drops Medicine ball Russian twist to toss Medicine ball plank knee drives 3-5 x 30:10 Rest as...
by Athena Concannon | Jan 9, 2021 | ETCC - Cardio
Countdown to Midnight Decreasing Rep Workout Broad jumps Pushups Thrusters 1.5 triceps dips Reps: 10-9-8-7-6-5-4-3-2-1 Rest as...
by Athena Concannon | Jan 9, 2021 | ETCC - Cardio
Clean Slate WEEKEND WARRIOR WORKOUT: Alternating single arm DB snatch to squat jump Offset pushup to double rows DB squat clean squat 5-6 x 45:15 Rest as...
by Athena Concannon | Jan 9, 2021 | ETCC - Cardio
12 Days of Fitmas Inchworms to pushups to plank taps Plank walk to pop up to reverse lunges Surrender squats Single leg lowering in bridge Squat to oblique twist to burpee Side plank hip dips Prone pulldowns Squat bound with low squat walk back Russian twists Triceps...
by Athena Concannon | Jan 9, 2021 | ETCC - Cardio
Up the Chimney, Down the Chimney Pyramid Workout Inchworms Pushups Step up burpees Squat to rows Squat jacks Reps: 2-4-6-8-10-8-6-4-2 Rest as...
by Athena Concannon | Jan 9, 2021 | ETCC - Cardio
Kettlebell Rock WEEKEND WARRIOR WORKOUT 5 x 30 seconds each move, rest as needed: Pick up deadliftsPushups 10 minutes AMRAP, rest as needed: Squat to monkey curl to overhead press x 10Single arm plank row x 10 RLSkater hops x 10 RL Finish with 100 reps: Divide the...
by Athena Concannon | Jan 9, 2021 | ETCC - Total Body Workouts
Swole Goals MAIN LIFT: 1. Negative 1.5 rep chest presses 3-5 x 6-10 Rest 90 seconds-2 minutes 2A. Goblet split squats 3 x 8-10 RL 2B. Pushup to plank taps 3 x 8-10 Rest 30-60 seconds 3A. Sumo deadlifts to sumo squats 3 x 8-12 3B. Single arm TRX or DB rows 3 x 8-12 RL...
by Athena Concannon | Jan 9, 2021 | ETCC - Total Body Workouts
Sleigh All Day MAIN LIFT: 1. Heavy deadlift of choice3-5 x 6-10Rest 1-2 minutes 2A. TRX wide grip row3 x 10-12 2B. DB curtsy lunges3 x 8-10 RLRest 30-60 seconds 3A. Alternating side squats to band pull aparts3 x 5-10 RL 3B. Half kneeling single arm band pause row to...
by Athena Concannon | Jan 9, 2021 | ETCC - Lower Body Workouts
New Year, New Rear MAIN LIFT: 1. Front loaded DB pause squats3-5 x 6-10Pause 3-5 seconds Rest 90 seconds-2 minutes 2. Single leg Bulgarian deadlifts3 x 8-10 RL Rest 60 seconds 3A. Step up to reverse lunge2-3 x 8-10 3B. Stability ball or TRX jackknife2-3 x 8-10 Rest...
by Athena Concannon | Jan 9, 2021 | ETCC - Lower Body Workouts
Fa La La La Lunge MAIN LIFT: 1. Negative 1.5 rep goblet squats3-5 x 6-10Rest 1-2 minutes 2A. Knee-banded + weighted pause hip thrusts3-4 x 10-123-5 second pause at top 2B. Hollow body holds3 x 20 secondsRest 1 minute 3A. Single leg deadlift to side lunge2-3 x 8-10 RL...
by Athena Concannon | Jan 9, 2021 | ETCC - Upper Body Workouts
Armed and Ready MAIN LIFT: 1. Bent over pause rows 3-5 x 6-10 Pause 3-5 seconds Rest 90 seconds-2 minutes 2. Arnold press 3-4 x 8-12 Rest 60-90 seconds 3A. DB tempo pullovers 3 x 10-12 Lower 1, up 3 3B. Single arm half kneeling band chest press 3 x 12-15 RL Rest...
by Athena Concannon | Dec 22, 2020 | ETCC - Monthly Workouts
January 2021: Winter Wake Up Calendar Workout PDF Workout Overviews Lower Body Lift NEW YEAR, NEW REAR MAIN LIFT 1. Front loaded DB pause squats 3-5 x 6-10Pause 3-5 seconds Rest 90 seconds-2 minutes 2. Single leg Bulgarian deadlifts 3 x 8-10 RL Rest 60 seconds 3A....
by Fabi Malacarne | Dec 16, 2020 | ETCC - Monthly Workouts
December 2020: Beat the Holiday Hustle Calendar Workout PDF Workout Overviews Lower Body Lift FA LA LA LA LUNGE MAIN LIFT 1. Negative 1.5 rep goblet squats 3-5 x 6-10 Rest 1-2 minutes 2A. Knee-banded + weighted pause hip thrusts 3-4 x 10-12 3-5 second pause at top 2B....
by Fabi Malacarne | Dec 14, 2020 | ETCC - Upper Body Workouts
Holly Jolly Jacked MAIN LIFT 1. Seated DB overhead press 3-5 x 6-10 Rest 1-2 minutes 2A. DB bench press 3-4 x 6-10 2B. Side planks 3 x 20 seconds RL Rest 1-2 minutes 3A. Triceps pushups3B. DB front raise to rear fly 5-10 reps eachAMRAP 8-10 minutes, rest as needed...
