Blog

Week 1 Plyometrics

Warm-Up: 20 air squats 30 jump jacks Workout: 10:20 min: 30s W 30s R, 2 rounds of 5 exercises Equipment: jump rope JR: Bounce Step Squat Jumps JR: AFS Burpees JR: Forward Straddle  

Week 1 Jump Rope

Warm-Up: 20 air squats 30 jump jacks Workout Jump rope 10:30 min 30 sec Work, 10 sec Rest, 3 rounds of 5 exercises Equipment: Jump Rope Bounce Step  Alternate-Foot Step Side Straddle Forward Straddle ...[Read More]

Week 2 Jump Rope

Warm-Up: 20 air squats 30 jump jacks Jump rope 10:20 min …. Core Killer 40 sec Work, 10 sec Rest, 2 rounds of 6 exercises Equipment: Jump Rope Bounce Step  Alternate-Foot Step High Step Bell Jump Skie ...[Read More]

Week 4 Jump Rope

Warm-Up: 20 air squats 30 jump jacks 4 minute Tabata 4 … Anaerobic threshold conditioning  20s work, 10s rest 1 round of 8 exercises Equipment: Jump Rope 10s of HS, 10s of DU. (If you cannot do DU, do ...[Read More]

Week 3 Jump Rope

Warm-Up: 20 air squats 30 jump jacks Workout: Jump rope 10:10 min … Endurance Builder 50 sec Work, 10 sec Rest, 10 exercises, 1 round Equipment: Jump Rope Bounce Step (BS) Alternate-Foot Step (AFS) Hi ...[Read More]

Week 1 Total Body

Warm-Up: Core Activation Shoulder Openers Scapular Push-ups Good girl/bad girl Hip Shifts Plie calf raises 20 air squats Workout: 10:30 min, 30s Work, 10s Rest, 3 rounds of 5 exercises Equipment: jump ...[Read More]

Week 4 Glutes

Warm-Up: Core activation Glute bridges Good girl/bad girl Single Leg Stance Hip Shifts Plie calf raises 20 air squats Workout: 8:40 min, 30s Work, 30s Rest, 4 rounds of 2 exercises Equipment: Sandbag ...[Read More]

Week 1 Glutes

Warm-Up: Core activation Glute bridges Good girl/bad girl Single Leg Stance Hip Shifts Plie calf raises 20 air squats Workout: 10:30min,  40s Work, 10s Rest, 3 rounds of 4 exercises Equipment: Sandbag ...[Read More]

Week 3 Glutes

Warm-Up: Core activation Glute bridges Good girl/bad girl Single Leg Stance Hip Shifts Plie calf raises 20 air squats Workout: 10:30 min, 40s Work, 10s Rest, 3 rounds of 4 exercises Equipment: jump ro ...[Read More]

Week 2 Glutes

Warm-Up: Core activation Glute bridges Good girl/bad girl Single Leg Stance Hip Shifts Plie calf raises 20 air squats Workout: 10:30 min,  40s Work, 10s Rest, 3 rounds of 4 exercises Equipment: kettle ...[Read More]

Week 2 Total Body

Warm-Up: Core Activation Shoulder Openers Scapular Push-ups Good girl/bad girl Hip Shifts Plie calf raises 20 air squats Workout: 10:30 min, 30s Work, 10s Rest, 3 rounds of 5 exercises Equipment: jump ...[Read More]

Week 3 Total Body

Warm-Up: Core Activation Shoulder Openers Scapular Push-ups Good girl/bad girl Hip Shifts Plie calf raises 20 air squats Workout: 10:30 min, 30s Work, 10s Rest, 3 rounds of 5 exercises Equipment: jump ...[Read More]