Week Fourteen - 02.02.26 - Deload

  • Monday

    * NEW * 59 Min Heavy Hamstrings & Glutes

    Hip thrusts: 20lb *move slower*
    Bulgarian split squats: 10lb
    Rdl's: 10lb *each hand*
    Goblet squats: 10lb
    Elevated glute bridge: 10lb
    Banded glute burner 
    Mountain climbers 
    Spiders 

    Workout 

  • Tuesday

    * NEW * 42 Min Upper Body Sculpt

    Seated Arnold press: 8b *each hand*
    Kneeling pushup
    Bent-over forward raise: 6lb
    Reverse flys: 5lb
    Tricep overhead extension: 8lb
    Lateral bicep curls: 5lb
    Kneeling pushup
    Side plank with a dip 
    Plank dips 
    Modified bicycle 

    Workout 

  • Friday

    * NEW * 39 Min Full Body Superset

    Hip thrusts: 20lb + reverse lunges: 10lb *eh*
    Chest press: 10lb + Tricep overhead extension: 10lb
    Core: heel taps, leg lifts, & reverse crunches
    Cross mountain climbers + spiders

    Workout 

Week Fifteen - 02.09.26

  • Monday

    * NEW * 59 Min Heavy Hamstrings & Glutes

    Hip thrusts: 45lb
    Bulgarian split squats: 20lb
    Rdl's: 20lb *each hand*
    Goblet squats: 25lb
    Elevated glute bridge: 20lb
    Banded glute burner 
    Mountain climbers 
    Spiders 

    Workout 

  • Tuesday

    * NEW * 42 Min Upper Body Sculpt

    Seated Arnold press: 15b *each hand*
    Kneeling pushup
    Bent-over forward raise: 10lb
    Reverse flys: 8lb
    Tricep overhead extension: 20lb
    Lateral bicep curls: 7lb
    Kneeling pushup
    Side plank with a dip 
    Plank dips 
    Modified bicycle 

    Workout 

  • Friday

    * NEW * 39 Min Full Body Superset

    Hip thrusts: 45lb + reverse lunges: 15lb *eh*
    Chest press: 20lb + Tricep overhead extension: 20lb
    Core: heel taps, leg lifts, & reverse crunches
    Cross mountain climbers + spiders

    Workout 

Week Sixteen - 02.16.26

  • Monday

    * NEW * 48 Min Hamstring & Glute Superset

    Rdl's + hip thrusts: 20's (rdls) 50lb (ht)
    Reverse lunges - 15lb (each hand*) + elevated glute bridges (20lb)
    Banded donkeys + kneeling banded straight leg lift 
    Crunch variation + pike toe reaches

    Workout 

  • Thursday

    * NEW * 41 Min Upper Body Pull Superset

    Bent over row: 20lb + hammer curl: 15lb
    Reverse flys: 8lb + lateral raises: 8lb
    Bench pullovers: 15lb + seated Arnold press: 15lb
    Mountain climbers + cross mountain climbers 
    Cross mountain climbers + spiders 

    Workout 

  • Friday

    * NEW * 39 Min Full Body Superset

    This is going to be SPICY

    Hip thrusts: 50lb + reverse lunges: 15lb *each hand*
    Chest press: 20lb + Tricep overhead extension: 20lb
    Core: heel taps, leg lifts, & reverse crunches
    Cross mountain climbers + spiders

    Workout 

Week Seventeen - 02.23.26

  • Monday

    * NEW * 48 Min Hamstring & Glute Superset

    Rdl's + hip thrusts: 20's (rdls) 50lb (ht)
    Reverse lunges - 20lb (each hand*) + elevated glute bridges (20lb)
    Banded donkeys + kneeling banded straight leg lift 
    Crunch variation + pike toe reaches

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 20lb *each hand*
    Shoulder Press: 15lb
    Tricep overhead extensions: 20lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Friday

    * NEW * 39 Min Full Body Superset

    This is going to be SPICY

    Hip thrusts: 50lb + reverse lunges: 20lb *each hand*
    Chest press: 20lb + Tricep overhead extension: 20lb
    Core: heel taps, leg lifts, & reverse crunches
    Cross mountain climbers + spiders

    Workout 

Week Eighteen - 03.02.26

  • Monday

    * NEW * 57 Min Lower Body Burn

    Hip thrust: 50lb
    Bulgarian split squats: 25lb
    Banded in and outs 
    Banded step backs 
    Reverse lunges: 20lb *each hand*
    Squat to press: one 20lb db
    Curtsy to squat to curtsy: one 20lb db
    Banded monster walks 
    Banded in and outs
    Banded step backs 
    Banded in & out squat jumps
    Alt V-ups 
    Modified bicycle 
    Plank

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 20lb *each hand*
    Shoulder Press: 15lb
    Tricep overhead extensions: 20lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Friday

    * NEW * 35 Min Full Body Strength & Conditioning

    Step ups: 10lb *eh* + reverse lunges: 20lb *eh*
    Single arm supported rows: 20lb
    Skiiers: 6lb *each hand
    Push up releases 
    Kneeling rainbows 

    Workout 

Week Nineteen - 03.16.26

  • Monday

    * NEW * 57 Min Lower Body Burn

    Hip thrust: 50lb
    Bulgarian split squats: 25lb
    Banded in and outs 
    Banded step backs 
    Reverse lunges: 20lb *each hand*
    Squat to press: one 20lb db
    Curtsy to squat to curtsy: one 20lb db
    Banded monster walks 
    Banded in and outs
    Banded step backs 
    Banded in & out squat jumps
    Alt V-ups 
    Modified bicycle 
    Plank

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 25lb *each hand*
    Shoulder Press: 20lb
    Tricep overhead extensions: 20lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Friday

    * NEW * 35 Min Full Body Strength & Conditioning

    Step ups: 10lb *eh* + reverse lunges: 20lb *eh*
    Single arm supported rows: 20lb
    Skiiers: 6lb *each hand
    Push up releases 
    Kneeling rainbows 

    Workout 

Week Twenty- 03.23.26

  • Monday

    * NEW * 57 Min Lower Body Burn

    Hip thrust: 60lb
    Bulgarian split squats: 25lb
    Banded in and outs 
    Banded step backs 
    Reverse lunges: 20lb *each hand*
    Squat to press: one 20lb db
    Curtsy to squat to curtsy: one 20lb db
    Banded monster walks 
    Banded in and outs
    Banded step backs 
    Banded in & out squat jumps
    Alt V-ups 
    Modified bicycle 
    Plank

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 25lb *each hand*
    Shoulder Press: 20lb
    Tricep overhead extensions: 20lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Thursday

    * NEW * 51 Min Glute Burner

    Hip thrusts: 60lb
    Single leg hip thrust: 20lb
    Rdls: 20lb *each hand*
    Reverse lunge: 15lb *each hand*
    Static lunge pulse
    Weighted & banded glute bridge: 20lb
    Banded in and outs
    Banded step backs 
    Banded donkeys
    Banded squat with lateral leg lift

    Workout 

  • Friday or Saturday

    * NEW * 35 Min Full Body Strength & Conditioning

    Step ups: 12lb *eh* + reverse lunges: 20lb *eh*
    Single arm supported rows: 20lb
    Skiiers: 6lb *each hand
    Push up releases 
    Kneeling rainbows 

    Workout 

Week Twenty-One- 03.30.26

  • Monday

    * NEW * 57 Min Lower Body Burn

    Hip thrust: 70lb
    Bulgarian split squats: 30lb
    Banded in and outs 
    Banded step backs 
    Reverse lunges: 20lb *each hand*
    Squat to press: one 20lb db
    Curtsy to squat to curtsy: one 25lb db
    Banded monster walks 
    Banded in and outs
    Banded step backs 
    Banded in & out squat jumps
    Alt V-ups 
    Modified bicycle 
    Plank

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 25lb *each hand*
    Shoulder Press: 20lb
    Tricep overhead extensions: 20lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Monday

    * NEW * 48 Min Hamstring & Glute Superset

    Rdl's + hip thrusts: 20's (rdls) 70lb (ht)
    Reverse lunges - 20lb (each hand*) + elevated glute bridges (25lb)
    Banded donkeys + kneeling banded straight leg lift 
    Crunch variation + pike toe reaches

    Workout 

  • Friday

    * NEW * 35 Min Full Body Strength & Conditioning

    Step ups: 15lb *eh* + reverse lunges: 20lb *eh*
    Single arm supported rows: 25lb
    Skiiers: 6lb *each hand
    Push up releases 
    Kneeling rainbows 

    Workout 

Week Twenty-Two- 04.06.26

  • Monday

    * NEW * 57 Min Lower Body Burn

    Hip thrust: 70lb
    Bulgarian split squats: 30lb
    Banded in and outs 
    Banded step backs 
    Reverse lunges: 20lb *each hand*
    Squat to press: one 20lb db
    Curtsy to squat to curtsy: one 25lb db
    Banded monster walks 
    Banded in and outs
    Banded step backs 
    Banded in & out squat jumps
    Alt V-ups 
    Modified bicycle 
    Plank

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 25lb *each hand*
    Shoulder Press: 20lb
    Tricep overhead extensions: 20lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Monday

    * NEW * 48 Min Hamstring & Glute Superset

    Rdl's + hip thrusts: 25lb (rdls) 70lb (ht)
    Reverse lunges - 20lb *eh* + elevated glute bridges (25lb)
    Banded donkeys + kneeling banded straight leg lift 
    Crunch variation + pike toe reaches

    Workout 

  • Friday

    * NEW * 35 Min Full Body Strength & Conditioning

    Step ups: 15lb *eh* + reverse lunges
    Single arm supported rows: 25lb
    Skiiers: 6lb *each hand
    Push up releases 
    Kneeling rainbows 

    Workout 

Week Twenty-Three- 04.13.26

  • Monday

    * NEW * 53 Min Glutes & Core

    Hip thrusts: 70lb
    Rdl: 30lb *each hand* 
    Goblet squats: 30lb
    Front loaded reverse: 15lb *each hand*
    Banded kneeling leg lifts
    Banded clamshells 
    Core 
    Plank 

    Workout 

  • Friday

    * NEW * 35 Min Chest, Shoulder & Tricep Superset

    Bench chest press: 25lb *eh*+ Arnold press: 15lb *eh* 
    Tricep overhead extension: 20lb + tricep dips 
    Around the world: 7lb *each hand + kneeling pushups 
    Core: heel taps, leg lifts + reverse crunches  Plank hold 

    Workout 

  • Thursday

    * NEW * 56 Min Hamstrings & Glutes

    Hip thrusts: 70lb
    Rdls: 30lb *eh*
    Bulgarian split squat: 40lb
    Elevated glute bridge: 25lb
    Banded glute work 
    Core 

    Workout 

  • Saturday

    * NEW * 49 Min Full Body Strength & Conditioning

    Squat to press: 15lb *eh* 
    Bent over alt rows: 20lb *eh* 
    Reverse lunges: 25lb *eh*
    Around the world: 8lb *eh*
    Kneeling pushups  
    Core 
    Plank 

    Workout 

Week Twenty-Four- 04.20.26

  • Monday

    * NEW * 53 Min Glutes & Core

    Hip thrusts: 70lb
    Rdl: 30lb *each hand* 
    Goblet squats: 30lb
    Front loaded reverse: 15lb *each hand*
    Banded kneeling leg lifts
    Banded clamshells 
    Core 
    Plank 

    Workout 

  • Friday

    * NEW * 35 Min Chest, Shoulder & Tricep Superset

    Bench chest press: 25lb *eh*+ Arnold press: 15lb *eh* 
    Tricep overhead extension: 20lb + tricep dips 
    Around the world: 7lb *each hand + kneeling pushups 
    Core: heel taps, leg lifts + reverse crunches  Plank hold 

    Workout 

  • Thursday

    * NEW * 56 Min Hamstrings & Glutes

    Hip thrusts: 70lb
    Rdls: 30lb *eh*
    Bulgarian split squat: 40lb
    Elevated glute bridge: 25lb
    Banded glute work 
    Core 

    Workout 

  • Saturday

    * NEW * 49 Min Full Body Strength & Conditioning

    Squat to press: 15lb *eh* 
    Bent over alt rows: 20lb *eh* 
    Reverse lunges: 25lb *eh*
    Around the world: 8lb *eh*
    Kneeling pushups  
    Core 
    Plank 

    Workout 

Week Twenty-Five- 04.27.26

  • Monday

    * NEW * 53 Min Glutes & Core

    Hip thrusts: 70lb
    Rdl: 30lb *each hand* 
    Goblet squats: 35lb
    Front loaded reverse: 15lb *each hand*
    Banded kneeling leg lifts
    Banded clamshells 
    Core 
    Plank 

    Workout 

  • Friday

    * NEW * 35 Min Chest, Shoulder & Tricep Superset

    Bench chest press: 25lb *eh*+ Arnold press: 15lb *eh* 
    Tricep overhead extension: 20lb + tricep dips 
    Around the world: 8lb *each hand + kneeling pushups 
    Core: heel taps, leg lifts + reverse crunches  Plank hold 

    Workout 

  • Thursday

    * NEW * 56 Min Hamstrings & Glutes

    Hip thrusts: 70lb
    Rdls: 30lb *eh*
    Bulgarian split squat: 40lb
    Elevated glute bridge: 25lb
    Banded glute work 
    Core 

    Workout 

  • Saturday

    * NEW * 49 Min Full Body Strength & Conditioning

    Squat to press: 15lb *eh* 
    Bent over alt rows: 20lb *eh* 
    Reverse lunges: 25lb *eh*
    Around the world: 8lb *eh*
    Kneeling pushups  
    Core 
    Plank 

    Workout 

Week Twenty-Six- 05.04.26 - Deload

  • Monday

    * NEW * 57 Min Lower Body Burn

    Hip thrust: 40lb
    Bulgarian split squats: 15lb
    Banded in and outs 
    Banded step backs 
    Reverse lunges: 10lb *each hand*
    Squat to press: one 10lb db
    Curtsy to squat to curtsy: one 10lb db
    Banded monster walks 
    Banded in and outs
    Banded step backs 
    Banded in & out squat jumps
    Alt V-ups 
    Modified bicycle 
    Plank

    Workout 

  • Tuesday

    * NEW * 36 Min Upper Body Push

    Chest Press: 15lb *each hand*
    Shoulder Press: 10lb
    Tricep overhead extensions: 12lb
    Inchworm into military pushup 
    Mountain climbers 
    Cross mountain climbers 
    Jumping jacks 

    Workout 

  • Monday

    * NEW * 48 Min Hamstring & Glute Superset

    Rdl's + hip thrusts: 10's (rdls) 40lb (ht)
    Reverse lunges - 10lb (each hand*) + elevated glute bridges (12lb)
    Banded donkeys + kneeling banded straight leg lift 
    Crunch variation + pike toe reaches

    Workout 

  • Friday

    * NEW * 35 Min Full Body Strength & Conditioning

    Step ups: 10lb *eh* + reverse lunges
    Single arm supported rows: 15lb
    Skiiers: 6lb *each hand
    Push up releases 
    Kneeling rainbows 

    Workout 

Week Twenty-Seven- 05.11.26

  • Monday

    * NEW * 56 Min Glutes & Core

    Goblet squat: 35lb
    Hip thrusts: 70lb
    Deadlifts" 30lb *eh*
    Banded work 
    Curtsy + squat + curtsy: one 25lb
    Alt reverse lunges: 20lb *eh* 
    Banded work 
    Core
    Plank

    Workout 

  • Tuesday

    *NEW * 46 Min Upper Body- Chest, Shoulders & Triceps

    Bench press: 25lb *eh*
    Seated shoulder press: 20lb *eh*
    Lateral raises: 8lb *eh*
    Around the world: 8lb *eh*
    Seated tricep overhead extensions: 25lb  
    Kneeling pushups 
    Core
    Plank

    Workout 

  • Friday

    * NEW * 56 Min Hamstrings & Glutes

    Hip thrusts: 70lb
    Rdls: 30lb *eh*
    Bulgarian split squat: 35lb
    Elevated glute bridge: 25lb
    Banded glute work 
    Core 
    Plank

    Workout 

  • Thursday

    * NEW * 50 Min Full Body Strength & Conditioning

    Rdl: 30lb *each hand*
    Shoulder press: 20lb *each hand*
    Curtsy lunges: 20lb *each hand*
    See saw rows: 15lb *each hand*
    A's: 10lb
    Glider cross mountain climbers 
    Glider mountain climbers 
    Pike crunches 

    Workout 

Week Twenty-Eight - 05.18.26

  • Monday

    * NEW * 56 Min Glutes & Core

    Goblet squat: 35lb
    Hip thrusts: 70lb
    Deadlifts" 30lb *eh*
    Banded work 
    Curtsy + squat + curtsy: one 25lb
    Alt reverse lunges: 20lb *eh* 
    Banded work 
    Core
    Plank

    Workout 

  • Tuesday

    *NEW * 46 Min Upper Body- Chest, Shoulders & Triceps

    Bench press: 25lb *eh*
    Seated shoulder press: 20lb *eh*
    Lateral raises: 8lb *eh*
    Around the world: 8lb *eh*
    Seated tricep overhead extensions: 25lb  
    Kneeling pushups 
    Core
    Plank

    Workout 

  • Thursday

    * NEW * 56 Min Hamstrings & Glutes

    Hip thrusts: 70lb
    Rdls: 30lb *eh*
    Bulgarian split squat: 35lb
    Elevated glute bridge: 25lb
    Banded glute work 
    Core 
    Plank

    Workout 

  • Friday/Saturday

    * NEW * 50 Min Full Body Strength & Conditioning

    Rdl: 30lb *each hand*
    Shoulder press: 20lb *each hand*
    Curtsy lunges: 20lb *each hand*
    See saw rows: 15lb *each hand*
    A's: 10lb
    Glider cross mountain climbers 
    Glider mountain climbers 
    Pike crunches 

    Workout 

Week Twenty-Nine - 05.25.26

  • Monday

    * NEW * 56 Min Glutes & Core

    Goblet squat: 30lb
    Hip thrusts: 70lb
    Deadlifts" 25lb *eh*
    Banded work 
    Curtsy + squat + curtsy: one 30lb
    Alt reverse lunges: 20lb *eh* 
    Banded work 
    Core
    Plank

    Workout 

  • Tuesday

    *NEW * 46 Min Upper Body- Chest, Shoulders & Triceps

    Bench press: 20lb *eh*
    Seated shoulder press: 20lb *eh*
    Lateral raises: 8lb *eh*
    Around the world: 8lb *eh*
    Seated tricep overhead extensions: 20lb  
    Kneeling pushups 
    Core
    Plank

    Workout 

  • Thursday

    * NEW * 56 Min Hamstrings & Glutes

    Hip thrusts: 70lb
    Rdls: 25lb *eh*
    Bulgarian split squat: 35lb
    Elevated glute bridge: 25lb
    Banded glute work 
    Core 
    Plank

    Workout 

  • Friday/Saturday

    * NEW * 50 Min Full Body Strength & Conditioning

    Rdl: 30lb *each hand*
    Shoulder press: 20lb *each hand*
    Curtsy lunges: 25lb *each hand*
    See saw rows: 15lb *each hand*
    A's: 10lb
    Glider cross mountain climbers 
    Glider mountain climbers 
    Pike crunches 

    Workout 

Week Thirty - 06.01.26

  • Monday

    * NEW * 52 Min Lower Body Build

    Hip thrust: 60lb
    Goblet squat: 25lb
    Rdl's: 25lb *eh*
    Curtsy lunges : 20lb *eh* 
    Banded glutes 
    Core

    Workout 

  • Tuesday

    * NEW * 53 Min Chest, Shoulder & Triceps

    Decline bench chest press: 20lb *eh*
    Chest fly: 12lb *eh
    Shoulder press: 20lb *eh*
    Lateral raise: 10lb *eh*
    Close grip dumbbell press: 10lb *eh* 
    Overhead tricep extension: 20lb
    Kneeling pushup 
    Core 
    Plank

    Workout 

  • Thursday

    * NEW * 56 Min Hamstrings & Glutes

    Hip thrusts: 60lb
    B-stance Rdl: 35lb
    Bulgarian split squats: 30lb
    Elevated glute bridges: 25lb
    Banded glutes 
    Core
    Plank

    Workout 

  • Friday

    * NEW * 49 Min Full Body Strength & Conditioning

    Squat to press: 15lb *eh*
    Bent over alt rows: 15lb *eh*
    Reverse lunges: 25lb *eh*
    Around the world: 8lb *eh*
    Kneeling pushups  
    Core 
    Plank 

    Workout 

Week Thirty-One- 06.08.26

  • Monday

    * NEW * 52 Min Lower Body Build

    Hip thrust: 60lb
    Goblet squat: 25lb
    Rdl's: 25lb *eh*
    Curtsy lunges : 20lb *eh* 
    Banded glutes 
    Core

    Workout 

  • Tuesday

    * NEW * 53 Min Chest, Shoulder & Triceps

    Decline bench chest press: 20lb *eh*
    Chest fly: 12lb *eh
    Shoulder press: 20lb *eh*
    Lateral raise: 10lb *eh*
    Close grip dumbbell press: 10lb *eh* 
    Overhead tricep extension: 20lb
    Kneeling pushup 
    Core 
    Plank

    Workout 

  • Thursday

    * NEW * 56 Min Hamstrings & Glutes

    Hip thrusts: 60lb
    B-stance Rdl: 35lb
    Bulgarian split squats: 30lb
    Elevated glute bridges: 25lb
    Banded glutes 
    Core
    Plank

    Workout 

  • Friday

    * NEW * 49 Min Full Body Strength & Conditioning

    Squat to press: 15lb *eh*
    Bent over alt rows: 15lb *eh*
    Reverse lunges: 25lb *eh*
    Around the world: 8lb *eh*
    Kneeling pushups  
    Core 
    Plank 

    Workout