Dec 2020: 12 Days of Fitmas

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...

Dec 2020: Kettlebell Rock

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...

Jan 2021: Swole Goals

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...

Dec 2020: Sleigh All Day

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...

Jan 2021: New Year, New Rear

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...

Dec 2020: Fa La La La Lunge

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...

Jan 2021: Armed and Ready

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...

Jan 2021: Winter Wake Up

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....

Dec 2020: Beat the Holiday Hustle

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....

Dec 2020: Holly Jolly Jacked

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...