Core & Upper Body


 

 

*Repeat each circuit according to your level:

Beginner: x3

Intermediate: x4

Advanced: x5


 

Warm Up:

  • 30 Mountain Climbers

  • 30 Model abs

  • 10 Hop Taps (plank jack, tap opposite hand to foot on each side = 1 rep)


 

CIRCUIT #1:

  • 10 Windshields

  • 20 Combo Jacks  (plank jack, bring knee to elbow on each side = 1 rep)

 

CIRCUIT #2:

  • 20 Monkey Bar Hooks

  • 10 Lying leg lifts

 

BURNOUT: 1 MIN MOUNTAIN CLIMBERS

 

ABS & Shoulder Workout

Grad a set of light dumbbells for this upper body and core workout. 

Warm up:

  • 10 Arm Circles Back
  • 5 Inch Worms
  • 30 Mountain Climbers

X3

 

Weights:

3x10 Combo Raises

 

3x Shoulder Pyramid:

Perform 1 set -15 each side/ 1 set- 10 each side / 1- set 8 each side. Rest for 45secs-1min then repeat.

 

Abs Circuit:

  • 20 Plank Rocks
  • 10 Cross Body Mnt. Climbers
  • 30 Swimmers

Forearm Plank to Failure

 


HARD PUSH

 

Need an ass kicking. This workout is meant to be intense and difficult. Targeting full body with an upper body and core focus.

 

Warm Up:

10 Windmills

20 Jumping Jacks

30 Punch Lunges

X3

 

Weights:x3 Rounds

10 Military Press

10 Bicep Curls

10 Delt Raises

 

 

Circuit #1- AMRAP 7 Min

3 Inch Worms

30 High Knees

 

Circuit #2 AMRAP 7 Min

10 Knee to Nose each side

10 Bird Dogs Each Side

 

Circuit #3 X3 Rounds

30 Scissor Kicks

10 Diver Abs

20 Lying Leg Lifts

 

 


10 MIN ABS

This workout should take you about 10 mins and give you a great abs burn! Have more time? Add a minute or two to each AMRAP for a longer more intense workout. 

Warm Up:

10 Toe Taps

10 Sumo Side Bends

10 High Knees

X3

 

AMRAP 4 Min:

10 Rolling Planks

10 Jane Fondas Each Side

 

AMRAP 4 Min:

30 Scissor Kicks

10 Russian Twists

 

1 min Forearm Plank

 



PUMP AND PUSH

This workout hits your arms from all angles. Start with a quick warm up then grab your weights. 



Warm Up:
30 Mountain Climbers  
10 Fire Hydrants
10 Shoulder Taps
x3

Circuit 1:
10  Push-ups
10 Bird Dogs each side
10 Bench Dips

Circuit 2:
10  Bicep Curls
10  Delt Flys
10 Front Raises

AMRAP:
10 Forearm Army Up Downs
30 High Knees


Start with 5 min, AMRAP then add an additional minute every time you do the workouts.  Perform between 3-6 rounds of each circuit depending on your level. 


Have hourglass goals? One of the best ways to make your waist appear smaller is by building your back and shoulders. Grab your dumbbells. 


Have hourglass goals? One of the best ways to make your waist appear smaller is by building your back and shoulders. Grab your dumbbells. 

Week 1:  7 min
Week 2:   8 min
Week 3:  9 min
Week 4:  10 min


Warm Up:
30 Mountain Climbers
10 Jumping Jacks
x5


AMRAP #1:
10 Front Raises
10 Drive the bus
10 Chest Pumps
10 Ballet Squats

AMRAP #2
3 Inch Worms
10 Plank Jacks
10 Shoulder Taps

AMRAP #3
10 Side plank with arm raises each side
20 Tap Backs
10 Knee to nose each side

Burn out: 10 Forearm Plank with alternating leg raises


Each week increase your rounds of the circuits. Rounds according to the week you are on.  Add a resistance band above your knees for  an additional challenge . Start with three rounds of the Warm Up then move on to the circuits. Repeat each circuit according to the week you are on listed below. Want even more challenge? Add the Extra Hustle circuit.


Warm up:
10 Jumping Jacks
30 Mountain Climbers
10 High Knees
x3

CIRCUIT #1
20 Bird Dogs Each Side
10 Push - Ups
30 Sumo Side Bends

AMRAP: 
20 Forearm Army Up Downs
3 X ABC Abs

CIRCUIT #2
30 sec forearm plank
10 Shoulder taps
10 plank jacks
30 russian twists