Week Twenty-One- 03.30.26
-
Monday
Workout* 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 -
Tuesday
Workout* 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 -
Monday
Workout* 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 -
Friday
Workout* 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
Week Twenty-Two- 04.06.26
-
Monday
Workout* 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 -
Tuesday
Workout* 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 -
Monday
Workout* 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 -
Friday
Workout* 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
Week Twenty-Three- 04.13.26
-
Monday
Workout* 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 -
Friday
Workout* 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 -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 70lb
Rdls: 30lb *eh*
Bulgarian split squat: 40lb
Elevated glute bridge: 25lb
Banded glute work
Core -
Saturday
Workout* 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
Week Twenty-Four- 04.20.26
-
Monday
Workout* 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 -
Friday
Workout* 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 -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 70lb
Rdls: 30lb *eh*
Bulgarian split squat: 40lb
Elevated glute bridge: 25lb
Banded glute work
Core -
Saturday
Workout* 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
Week Twenty-Five- 04.27.26
-
Monday
Workout* 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 -
Friday
Workout* 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 -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 70lb
Rdls: 30lb *eh*
Bulgarian split squat: 40lb
Elevated glute bridge: 25lb
Banded glute work
Core -
Saturday
Workout* 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
Week Twenty-Six- 05.04.26 - Deload
-
Monday
Workout* 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 -
Tuesday
Workout* 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 -
Monday
Workout* 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 -
Friday
Workout* 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
Week Twenty-Seven- 05.11.26
-
Monday
Workout* 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 -
Tuesday
Workout*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 -
Friday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 70lb
Rdls: 30lb *eh*
Bulgarian split squat: 35lb
Elevated glute bridge: 25lb
Banded glute work
Core
Plank -
Thursday
Workout* 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
Week Twenty-Eight - 05.18.26
-
Monday
Workout* 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 -
Tuesday
Workout*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 -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 70lb
Rdls: 30lb *eh*
Bulgarian split squat: 35lb
Elevated glute bridge: 25lb
Banded glute work
Core
Plank -
Friday/Saturday
Workout* 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
Week Twenty-Nine - 05.25.26
-
Monday
Workout* 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 -
Tuesday
Workout*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 -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 70lb
Rdls: 25lb *eh*
Bulgarian split squat: 35lb
Elevated glute bridge: 25lb
Banded glute work
Core
Plank -
Friday/Saturday
Workout* 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
Week Thirty - 06.01.26
-
Monday
Workout* NEW * 52 Min Lower Body Build
Hip thrust: 60lb
Goblet squat: 25lb
Rdl's: 25lb *eh*
Curtsy lunges : 20lb *eh*
Banded glutes
Core -
Tuesday
Workout* 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 -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 60lb
B-stance Rdl: 35lb
Bulgarian split squats: 30lb
Elevated glute bridges: 25lb
Banded glutes
Core
Plank -
Friday
Workout* 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
Week Thirty-One- 06.08.26
-
Monday
Workout* NEW * 52 Min Lower Body Build
Hip thrust: 60lb
Goblet squat: 25lb
Rdl's: 25lb *eh*
Curtsy lunges : 20lb *eh*
Banded glutes
Core -
Tuesday
Workout* 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 -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 60lb
B-stance Rdl: 35lb
Bulgarian split squats: 30lb
Elevated glute bridges: 25lb
Banded glutes
Core
Plank -
Friday
Workout* 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
Week Thirty-Two- 06.22.26 - Deload
-
Monday
Workout* NEW * 52 Min Lower Body Build
Hip thrust: 30lb
Goblet squat: 15lb
Rdl's: 15lb *eh*
Curtsy lunges : 10lb *eh*
Banded glutes
Core -
Tuesday
Workout* NEW * 53 Min Chest, Shoulder & Triceps
Decline bench chest press: 10lb *eh*
Chest fly: 5lb *eh
Shoulder press: 10lb *eh*
Lateral raise: 5lb *eh*
Close grip dumbbell press: 5lb *eh*
Overhead tricep extension: 10lb
Kneeling pushup
Core
Plank -
Friday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 30lb
B-stance Rdl: 15lb
Bulgarian split squats: 15lb
Elevated glute bridges: 15lb
Banded glutes
Core
Plank -
Thursday
Workout* NEW * 49 Min Full Body Strength & Conditioning
Squat to press: 8lb *eh*
Bent over alt rows:10lb *eh*
Reverse lunges: 10lb *eh*
Around the world: 5lb *eh*
Kneeling pushups
Core
Plank
Week Thirty-Three- 06.29.26
-
Monday
Workout* NEW * 61 Min Heavy Lower Body
Hip thrust: 70lb
Goblet squat: 30lb
Rdl's: 25lb *eh*
Curtsy + Reverse lunges: 20lb *each hand*
Banded glutes
Core
Plank -
Tuesday
Workout* NEW * 56 Min Back, Biceps & Core
Single arm supported row: 20lb
Hammer curls: 12lb *eh*
Bent over forward raise: 12lb
Reverse flys: 8lb *eh*
Renegade rows: 15lb *eh*
Core
Plank -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 60lb
Rdls: 30lb *eh*
Bulgarian split squat: 30lb
Elevated glute bridge: 25lb
Banded glute work
Core
Plank -
Saturday
Workout* NEW * 49 Min Full Body Strength
Goblet squats: 35lb
Rdl's: 25lb's *eh*
Standing Arnold press: 15lb *eh*
Floor chest press: 20lb *eh*
Kneeling pushups
Banded in and outs
Banded step backs
Heel taps, leg lifts + modified bicycles
Pike toe reaches
Mountain climbers Plank
Week Thirty-Four- 07.06.26
-
Monday
Workout* NEW * 61 Min Heavy Lower Body
Hip thrust: 70lb
Goblet squat: 30lb
Rdl's: 25lb *eh*
Curtsy + Reverse lunges: 20lb *each hand*
Banded glutes
Core
Plank -
Tuesday
Workout* NEW * 56 Min Back, Biceps & Core
Single arm supported row: 25lb
Hammer curls: 12lb *eh*
Bent over forward raise: 12lb
Reverse flys: 8lb *eh*
Renegade rows: 15lb *eh*
Core
Plank -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 70lb
Rdls: 30lb *eh*
Bulgarian split squat: 30lb
Elevated glute bridge: 25lb
Banded glute work
Core
Plank -
Saturday
Workout* NEW * 49 Min Full Body Strength
Goblet squats: 35lb
Rdl's: 25lb's *eh*
Standing Arnold press: 15lb *eh*
Floor chest press: 20lb *eh*
Kneeling pushups
Banded in and outs
Banded step backs
Heel taps, leg lifts + modified bicycles
Pike toe reaches
Mountain climbers Plank
Week Thirty-Five- 07.13.26
-
Monday
Workout* NEW * 61 Min Heavy Lower Body
Hip thrust: 70lb
Goblet squat: 30lb
Rdl's: 25lb *eh*
Curtsy + Reverse lunges: 20lb *each hand*
Banded glutes
Core
Plank -
Tuesday
Workout* NEW * 56 Min Back, Biceps & Core
Single arm supported row: 25lb
Hammer curls: 12lb *eh*
Bent over forward raise: 12lb
Reverse flys: 8lb *eh*
Renegade rows: 15lb *eh*
Core
Plank -
Thursday
Workout* NEW * 56 Min Hamstrings & Glutes
Hip thrusts: 70lb
Rdls: 30lb *eh*
Bulgarian split squat: 30lb
Elevated glute bridge: 25lb
Banded glute work
Core
Plank -
Saturday
Workout* NEW * 30 Min No Jumping Full Body HIIT
Reverse lunge with knee drive: 15lb *eh*
Push-up releases
Squat to press: 12lb *eh*
Kick throughs
Sit up with overhead extension + a press: 15lb
Alt v-ups
Week Thirty- Six- 07.27.26
-
Monday
Workout* NEW * 61 Min Legs, Glutes & Core
Hip thrust: 70lb
Rdl's: 35lb *eh*
Goblet squats w/ a pulse: 30lb
Reverse lunges: 25lb *eh*
Banded glutes
Core -
Tuesday
Workout* 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 -
Thursday
Workout* NEW * 60 Min Heavy Lower Body Build
Hip thrusts: 70lb
Rdls: 30lb *eh*
Weighted step-ups: 25lb *one hand*
Curtsy lunges: 20lb *eh*
Banded glutes -
Saturday
Workout* NEW * 30 Min No Jumping Full Body HIIT
Reverse lunge with knee drive: 15lb *eh*
Push-up releases
Squat to press: 12lb *eh*
Kick throughs
Sit up with overhead extension + a press: 15lb
Alt v-ups
Week Thirty- Seven- 08.03.26
-
Monday
Workout* NEW * 61 Min Legs, Glutes & Core
Hip thrust: 70lb
Rdl's: 35lb *eh*
Goblet squats w/ a pulse: 30lb
Reverse lunges: 25lb *eh*
Banded glutes
Core -
Tuesday
Workout* 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 -
Thursday
Workout* NEW * 60 Min Heavy Lower Body Build
Hip thrusts: 70lb
Rdls: 30lb *eh*
Weighted step-ups: 25lb *one hand*
Curtsy lunges: 20lb *eh*
Banded glutes -
Saturday
Workout* NEW * 30 Min No Jumping Full Body HIIT
Reverse lunge with knee drive: 15lb *eh*
Push-up releases
Squat to press: 12lb *eh*
Kick throughs
Sit up with overhead extension + a press: 15lb
Alt v-ups
Week Thirty-Eight // De-Load - 08.10.26
-
Monday
Workout* NEW * 61 Min Legs, Glutes & Core
Hip thrust: 30lb
Rdl's: 15lb *eh*
Goblet squats w/ a pulse: 15lb
Reverse lunges: 15lb *eh*
Banded glutes
Core -
Tuesday
Workout* NEW * 36 Min Upper Body Push
Chest Press: 12lb *each hand*
Shoulder Press: 10lb
Tricep overhead extensions: 10lb
Inchworm into military pushup
Mountain climbers
Cross mountain climbers
Jumping jacks -
Thursday
Workout* NEW * 60 Min Heavy Lower Body Build
Hip thrusts: 30lb
Rdls: 15lb *eh*
Weighted step-ups: 10lb *one hand*
Curtsy lunges: 10lb *eh*
Banded glutes -
Saturday
Workout* NEW * 30 Min No Jumping Full Body HIIT
Reverse lunge with knee drive: 15lb *eh*
Push-up releases
Squat to press: 6lb *eh*
Kick throughs
Sit up with overhead extension + a press: 10lb
Alt v-ups
Week Thirty-Nine - 08.17.26
-
Monday
Workout* NEW * 51 Min Lower Body Burn
Hip thrust: 70lb
Rdl superset (30lb* *eh*) with reverse lunges: 29=0ln *eh*
Curtsy lunges: 20lb *eh*
Banded in and outs + banded step backs
Banded in and out
Banded kick backs
Banded clamshells
Banded squat jumps -
Tuesday
Workout* NEW * 53 Min Chest, Shoulder & Triceps
Decline bench chest press: 15lb *eh*
Chest fly: 10lb *eh
Shoulder press: 15lb *eh*
Lateral raise: 8lb *eh*
Close grip dumbbell press: 10lb *eh*
Overhead tricep extension: 20lb
Kneeling pushup
Core
Plank -
Thursday
Workout* NEW * 60 Min Heavy Lower Body Build
Hip thrust: 70lb
Rdl's: 30lb *eh*
Weighted step-ups: 20lb
Curtsy lunges: 20lb
Banded glutes -
Thursday
Workout* NEW * 49 Min Full Body Strength & Conditioning
Squat to press: 8lb *eh*
Bent over alt rows:10lb *eh*
Reverse lunges: 10lb *eh*
Around the world: 5lb *eh*
Kneeling pushups
Core
Plank
