20 crunches!
If you're feeling up to it, go for 30 crunches. Just be sure not to rush through them, and avoid pulling on the back of your head with your hands to prevent unnecessary neck strain.
Be proud of this set! Rest for 2 minutes, hydrate, and then start the circuit over. Do your best to complete 3 rounds keeping your focus and energy up!
30 Shoulder Presses!
I like to do this part of the workout on my knees or you can do them standing. Keep your chest out with good posture and make sure your elbows are back and in alignment with your shoulders as you complete each rep.
Move through these with intention and focus on getting a good burn, rather than rushing through them!
Let’s get the upper back burning with these bent over rows!
Make sure your feet are shoulder width apart and you are at a comfortable bent over position like you see me doing in the form video.
Complete 40 reps
Squeeze your shoulder blades together to feel a solid burn in your upper back and don’t rush through them!
Standing with good posture, hit 20 arm circles - then reverse motion for 20 more!
Make sure you’re breathing deep and take your time with controlled movements to achieve the best burn!
Hit 10 to 25 push-ups!
Select a rep range that gives you a solid chest burn without fully exhausting your chest. If needed, modify by dropping to your knees for extra support.
Turn your feet inward to target your outer calves.
Hit 20 reps
Move deliberately through each rep and no bouncing! The slower you go, the more the outer calves have to work!
Keep your chest lifted, shoulders relaxed, and core engaged throughout the movement. Hold onto something for balance if needed.
Complete 20 reps!
Lift your heels as high as possible, aiming for full contraction at the top of each rep and lower your heels slowly with control.
Start with your feet slightly wider than your shoulders and feet pointed outwards like you see in the form video.
Complete 20 reps
Aim to get your thighs at least parallel to the ground while keeping your chest lifted! Keep a steady pace and squeeze your glutes at the top of the rep!
Alternate 10 standing lunges on each side, totaling 20!
Looking ahead (not down) helps keep your posture aligned and improves balance.
Gently tap your back knee near the ground - don’t let it hit hard or rest at the bottom of each rep.
Full body day!
Complete all 10 exercises, rest for 2 minutes, then go through the full circuit twice more for a total of 3 rounds. Let’s go, we got this!
Warm up with these ropeless jump ropes for 1 minute or around 100 jumps!
Do your best to maintain a steady pace and stay light on your feet.
20 crunches!
If you're feeling up to it, go for 30 crunches. Just be sure not to rush through them, and avoid pulling on the back of your head with your hands to prevent unnecessary neck strain.
Nice work! Rest for 2 minutes, hydrate, and then start the circuit over. Do your best to complete 3 rounds keeping your focus and energy up!
Alternate 10 standing lunges on each side, totaling 20!
Looking ahead (not down) helps keep your posture aligned and improves balance.
Gently tap your back knee near the ground - don’t let it hit hard or rest.
Target hamstrings with these deadlifts!
Complete 15 reps
Push your hips back rather than bending at the knees—this is the key to targeting the hamstrings over the quads.
You don’t need to go super low - stop when you feel tension in your hamstrings. Move slowly and intentionally to maintain tension and avoid momentum!
Turn your feet inward to target your outer calves.
Hit 20 reps
Move deliberately through each rep and no bouncing! The slower you go, the more the outer calves have to work!
Keep your chest lifted, shoulders relaxed, and core engaged throughout the movement. Hold onto something for balance if needed.
Complete 20 reps!
Lift your heels as high as possible, aiming for full contraction at the top of each rep and lower your heels slowly with control.
Hold this ab plank for 30 to 45 seconds!
Make sure your elbows are directly beneath your shoulders for stability, and actively pull your belly button toward your spine to keep your core muscles fired up throughout the hold.
Tightening your glutes and thighs helps keep your lower back protected and your body rigid!
Maintain a tall posture with your chest up and shoulders back to stay balanced through these!
Complete 10 curtsy lunges on each leg for a total of 20
Focus on pushing up through the heel of your front foot to activate the glutes and quads most effectively.
As you lower into the lunge, make sure your front knee doesn’t cave inward or go too far past your toes.
Lower your hips directly down, not forward, so your front leg does most of the work and your knees stay protected
Start with your feet slightly wider than your shoulders and feet pointed outwards like you see in the form video.
Complete 15-20 reps
Aim to get your thighs at least parallel to the ground while keeping your chest lifted! Keep a steady pace and squeeze your glutes at the top of the rep!
Time to crush leg day!
Follow along and complete all 9 exercises, rest for 2 minutes, then complete the full circuit twice more for a total of 3 rounds. Let’s make the most of today, your body will thank you!
Let’s start with these ropeless jump ropes for 1 minute or around 100 jumps.
Do your best to maintain a steady pace and stay light on your feet.
20 crunches!
If you're feeling up to it, go for 30 crunches. Just be sure not to rush through them, and avoid pulling on the back of your head with your hands to prevent unnecessary neck strain.
Nice work! Rest for 2 minutes, hydrate, and then start the circuit over. Do your best to complete 3 rounds keeping your focus and energy up!
With a slight forward lean, complete 30 tricep extensions for a solid arm burn!
Notice in the form video how I rotate my palms outward as I extend my arms back on each rep.
Keep your movements controlled and avoid swinging your arms to maximize muscle activation!
Get a good bicep burn here with 30 controlled reps!
Notice in the form video how I slightly pause and squeeze my biceps at the top of each rep. Take your time with these and ensure that you’re keeping your breathing steady!
Stand with your feet shoulder width apart and with good posture, complete 30 reps!
Notice in the form video how I squeeze my shoulder blades together to really target the rear shoulders and engage the upper back for a solid burn!
Stand with a good posture and with your hands facing slightly down and towards each other, complete 20 arm circles and then reverse the motion for 20 more!
Nice work we are crushing it!!
Standing with good posture, hit 20 arm circles - then reverse motion for 20 more!
Make sure you’re breathing deep and take your time with controlled movements to achieve the best burn!
30 Shoulder Presses!
I like to do this part of the workout on my knees or you can do them standing. Keep your chest out with good posture and make sure your elbows are back and in alignment with your shoulders as you complete each rep.
Move through these with intention and focus on getting a good burn, rather than rushing through them!
Let’s get the upper back burning with these bent over rows!
Make sure your feet are shoulder width apart and you are at a comfortable bent over position like you see me doing in the form video.
Complete 40 reps
Squeeze your shoulder blades together to feel a solid burn in your upper back and don’t rush through them!
Hit 10 to 25 push-ups!
Select a rep range that gives you a solid chest burn without fully exhausting your chest. If needed, modify by dropping to your knees for extra support.
Let’s start this upper body workout strong!
Follow along and complete all 10 exercises, rest for 2 minutes, then complete the full circuit twice more for a total of 3 rounds. You got this!
Time to get started by getting the heart rate up.
Hit 30 Jumping jacks!
Start with proper posture and do your best to land softly between each rep.