Week One- 11.03.25 - Phase One
-
Wednesday
Workout* NEW * 30 Min No Jumping Full Body HIIT
Reverse lunge with knee drive: 8lb *each hand*
Push-up releases
Squat to press: 8lb *each hand*
Kick throughs
Sit up with overhead extension + a press: 8lb
Alt v-ups *modify to bicycles If needed* -
Friday
Workout* NEW * 27 Min Full Body Strength
Banded donkeys
Bulgarian Split Squats: 10lb
Single arm supported bent-over row: 10lb
Lateral lunge to overhead press: 8lb
Military pushup with a chair
Week Two- 11.10.25 - Phase One
-
Monday
Workout* NEW * 35 Min Lower Body Burn
Hip thrusts: 15lb
Bulgarian split squats: 10lb
Rdls: 10lb *each hand*
Squat pulses: 15lb
Cross mountain climbers *take these slow* -
Wednesday
Workout* NEW * 35 Min Arms, Back & Core
Single arm supported row: 10b
Bent over reverse flys: 5lb *each hand*
Arnold press: 8lb *each hand*
Tricep overhead extension: 10lb
Side plank with dip plus rotation
Russian twist combo *take this slow* -
Friday
Workout* NEW * 36 Min Full Body Strength & Sculpt
Db bench squat: 10lb
Arnold press: 8lb *each hand*
Skiier: 5lb *each hand*
Tricep overhead extension: 10lb
Bear crawls
Alt V-ups *take these slow*
Week Three- 11.17.25 - Phase One
-
Monday
Workout* NEW * 40 Min Lower Body Burn
Banded donkey
Goblet squats: 10lb
Bulgarian split squats: 8lb
Rdl's: 8lb *each hand*
Curtsy lunges: 8lb *each hand*
Banded in and outs + tap back -
Wednesday
Workout* NEW * 35 Min Upper Body
Single arm supported rows: 8lb
Bent-over reverse flys: 5lb *each hand*
Kneeling around the worlds: 5lb *each hand*
Kneeling tricep overhead extensions: 8lb
Kneeling snatches: 6lb
Sit-ups with overhead extensions + overhead press: 6lb -
Friday
Workout* NEW * 37 Min Full Body
Reverse lunge: 7.5lb *each hand*
Goblet squat: 10lb
Bent-over reverse flys: 5lb *each hand*
Dumbbell bent-over forward raise: 5lb
Basic crunch
Week Four- 11.24.25 - Phase One
-
Monday
Workout* NEW * 41 Min Lower Body Sculpt
Banded squats
Bulgarian split squats: 5lb
Hip thrust - swap these for glute bridges *what we did with you laying on your back and squeezing the grape*
Reverse lunges: 7lb *each hand*
Goblet squat w/ a pulse: 7lb
Plank tap outs + bear walk-ins -
Tuesday
Class* NEW * 31 Min Back, Shoulders & Core
Bent-over rows: 5lb *each hand*
Bent-over reverse flys: 3lb *each hand*
Bent-over forward raise: 5lb
Arnold press: 7lb * each hand*
Kneeling rainbows: 5lb
Weighted pike toe reaches: 6lb -
Thursday
Workout* NEW * 37 Min Full Body
Reverse lunge: 7lb *each hand*
Goblet squat: 7lb
Bent-over reverse flys: 5lb *each hand*
Dumbbell bent-over forward raise: 6lb
Basic crunch
Week Five- 12.01.25 - Phase One *wasn't done - do week of 12.15.25*
-
Monday
Workout* NEW * 35 Min Lower Body Burn
Hip thrusts: 15lb
Bulgarian split squats: 10lb
Rdls: 10lb *each hand*
Squat pulses: 15lb
Cross mountain climbers *take these slow* -
Wednesday
Workout* NEW * 35 Min Arms, Back & Core
Single arm supported row: 10b
Bent over reverse flys: 5lb *each hand*
Arnold press: 8lb *each hand*
Tricep overhead extension: 10lb
Side plank with dip plus rotation
Russian twist combo *take this slow* -
Friday
Workout* NEW * 36 Min Full Body Strength & Sculpt
Db bench squat: 10lb
Arnold press: 8lb *each hand*
Skiier: 5lb *each hand*
Tricep overhead extension: 10lb
Bear crawls
Alt V-ups *take these slow*
Week Six- 12.08.25 - Phase One *wasn't done - do week of 12.22.25*
-
Monday
Workout* NEW * 45 Min Heavy Lower Body
Goblet squat: 15lb
Bulgarian split squat: 10lb
Elevated glute bridge: 10lb
Reverse lunge: 10lb *each hand*
Banded in and outs
Plank tap out -
Tuesday
Workout* NEW * 35 Min Upper Body Sculpt
Bent over rows: 10lb *each hand*
Arnold press: 10lb *each hand*
Tricep overhead extension: 12lb
Serve the platter: 5lb *each hand*
Kneeling lateral rainbow: 8lb
Laying around the world with alt leg lift: 5lb
Tuck crunches with extension: 8lb -
Thursday
Workout* NEW * 30 Min No Jumping Full Body HIIT
Reverse lunge with knee drive: 10lb*each hand*
Push-up releases
Squat to press: 10lb *each hand*
Kick throughs - Swap these for bicycles
Sit up with overhead extension + a press: 8lb - swap these for seated overhead extensions or regular crunches
Alt v-ups
Week Seven- 12.29.25 - Phase One
-
Thursday
WorkoutNEW * 55 Min Lower Body - Glutes and Hamstrings
Bulgarian split squats: 12lb
Goblet squats: 12lb
Rdl's: 12lb *each hand*
Reverse lunges: 12lb *each hand*
Elevated glute bridges
Banded in and outs -
Tuesday
Workout*NEW* 30 Min Upper Body Push & Pull
Single arm supported rows: 12lb
Bench chest press: 12lb *from the ground* or bench is laid flat
Tricep overhead extension: 12lb
Reverse bent-over flys: 6lb *each hand*
Arnold press: 12lb *each hand*
Mountain climbers -
Thursday
Workout* NEW * 33 Min Full Body Power
Bench squats: 15lb
Arnold press: 12lb *each hand*
Bent over see-saw rows: 12lb *each hand*
Snatches: 10lb
Kneeling lateral rainbow: 8lb
Alt v-ups
Week Eight- 01.12.26 - Phase One
-
Monday
Workout* NEW * 21 Min Intermediate Full Body Strength
Squat to press: 12lb
Rdl's: 10lb *each hand*
Renegade rows: 10lb
Pushup release
Heel taps
Crunch w/ extensions -
Friday
Workout* NEW * 27 Min Full Body Strength
Banded donkeys
Bulgarian Split Squats: 10lb
Single arm supported bent-over row: 10lb
Lateral lunge to overhead press: 8lb
Military pushup with a chair -
Wednesday
Workout* NEW * 30 Min No Jumping Full Body HIIT
Reverse lunge with knee drive: 10lb *each hand*
Push-up releases
Squat to press: 10lb *each hand*
Kick throughs
Sit up with overhead extension + a press: 8lb
Alt v-ups *modify to bicycles If needed*
Week Nine- 01.26.26 - Phase One
-
Monday
Workout* NEW * 35 Min Lower Body Burn
Hip thrusts: 15lb
Bulgarian split squats: 10lb
Rdls: 10lb *each hand*
Squat pulses: 15lb
Cross mountain climbers *take these slow* -
Wednesday
Workout* NEW * 35 Min Arms, Back & Core
Single arm supported row: 10b
Bent over reverse flys: 5lb *each hand*
Arnold press: 8lb *each hand*
Tricep overhead extension: 10lb
Side plank with dip plus rotation
Russian twist combo *take this slow* -
Friday
Workout* NEW * 36 Min Full Body Strength & Sculpt
Db bench squat: 10lb
Arnold press: 8lb *each hand*
Skiier: 5lb *each hand*
Tricep overhead extension: 10lb
Bear crawls
Alt V-ups *take these slow*
Week Ten- 02.09.26 - Phase One
-
Monday
Workout* NEW * 35 Min Lower Body Burn
Hip thrusts: 15lb
Bulgarian split squats: 10lb
Rdls: 10lb *each hand*
Squat pulses: 15lb
Cross mountain climbers *take these slow* -
Wednesday
Workout* NEW * 35 Min Arms, Back & Core
Single arm supported row: 10b
Bent over reverse flys: 5lb *each hand*
Arnold press: 8lb *each hand*
Tricep overhead extension: 10lb
Side plank with dip plus rotation
Russian twist combo *take this slow* -
Friday
Workout* NEW * 36 Min Full Body Strength & Sculpt
Db bench squat: 10lb
Arnold press: 8lb *each hand*
Skiier: 5lb *each hand*
Tricep overhead extension: 10lb
Bear crawls
Alt V-ups *take these slow*
Week Eleven- 03.02.26 - Phase One
-
Monday
Workout* NEW * 35 Min Lower Body Burn
Hip thrusts: 15lb
Bulgarian split squats: 10lb
Rdls: 10lb *each hand*
Squat pulses: 15lb
Cross mountain climbers *take these slow* -
Wednesday
Workout* NEW * 35 Min Arms, Back & Core
Single arm supported row: 10b
Bent over reverse flys: 5lb *each hand*
Arnold press: 8lb *each hand*
Tricep overhead extension: 10lb
Side plank with dip plus rotation
Russian twist combo *take this slow* -
Friday
Workout* NEW * 36 Min Full Body Strength & Sculpt
Db bench squat: 10lb
Arnold press: 8lb *each hand*
Skiier: 5lb *each hand*
Tricep overhead extension: 10lb
Bear crawls
Alt V-ups *take these slow*
Week Twelve- 03.23.26 - Phase One
-
Monday
Workout* NEW * 35 Min Lower Body Burn
Hip thrusts: 15lb
Bulgarian split squats: 10lb
Rdls: 10lb *each hand*
Squat pulses: 15lb
Cross mountain climbers *take these slow* -
Wednesday
Workout* NEW * 35 Min Arms, Back & Core
Single arm supported row: 10b
Bent over reverse flys: 5lb *each hand*
Arnold press: 8lb *each hand*
Tricep overhead extension: 10lb
Side plank with dip plus rotation
Russian twist combo *take this slow* -
Friday
Workout* NEW * 36 Min Full Body Strength & Sculpt
Db bench squat: 10lb
Arnold press: 8lb *each hand*
Skiier: 5lb *each hand*
Tricep overhead extension: 10lb
Bear crawls
Alt V-ups *take these slow*
Week Thirteen- 03.30.26 - Phase One
-
Monday
Workout* NEW * 21 Min Intermediate Full Body Strength
Squat to press: 12lb
Rdl's: 10lb *each hand*
Renegade rows: 10lb
Pushup release
Heel taps
Crunch w/ extensions -
Friday
Workout* NEW * 27 Min Full Body Strength
Banded donkeys
Bulgarian Split Squats: 10lb
Single arm supported bent-over row: 10lb
Lateral lunge to overhead press: 8lb
Military pushup with a chair -
Friday
Workout* NEW * 36 Min Full Body Strength & Sculpt
Db bench squat: 10lb
Arnold press: 8lb *each hand*
Skiier: 5lb *each hand*
Tricep overhead extension: 10lb
Bear crawls
Alt V-ups *take these slow*
Week Fourteen- 04.13.26 - Phase One
-
Monday
Workout* NEW * 21 Min Intermediate Full Body Strength
Squat to press: 12lb
Rdl's: 10lb *each hand*
Renegade rows: 10lb
Pushup release
Heel taps
Crunch w/ extensions -
Friday
Workout* NEW * 27 Min Full Body Strength
Banded donkeys
Bulgarian Split Squats: 10lb
Single arm supported bent-over row: 10lb
Lateral lunge to overhead press: 8lb
Military pushup with a chair -
Friday
Workout* NEW * 36 Min Full Body Strength & Sculpt
Db bench squat: 10lb
Arnold press: 8lb *each hand*
Skiier: 5lb *each hand*
Tricep overhead extension: 10lb
Bear crawls
Alt V-ups *take these slow*
Week Eighteen- 05.18.26 - Phase One
-
Monday
Workout* NEW * 35 Min Lower Body Burn
Hip thrusts: 15lb
Bulgarian split squats: 10lb
Rdls: 10lb *each hand*
Squat pulses: 15lb
Cross mountain climbers *take these slow* -
Wednesday
Workout* NEW * 35 Min Arms, Back & Core
Single arm supported row: 10b
Bent over reverse flys: 5lb *each hand*
Arnold press: 8lb *each hand*
Tricep overhead extension: 10lb
Side plank with dip plus rotation
Russian twist combo *take this slow* -
Friday
Workout* NEW * 36 Min Full Body Strength & Sculpt
Db bench squat: 10lb
Arnold press: 8lb *each hand*
Skiier: 5lb *each hand*
Tricep overhead extension: 10lb
Bear crawls
Alt V-ups *take these slow*