We've got a pretty big challenge here for you.  A lot of cardio and conditioning coming at you with this burner.  Make sure that you have great technique and get loose before you get started.  

This workout is tough, but we guarantee you'll feel great after you've finished!

​Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Circuit 1: Tabata-style

• Mountain climbers, 20 seconds
• Rest, 10 seconds
• Push-ups, 20 seconds
• Rest, 10 seconds
• Repeat for a total of 4 times through

Circuit 2: Place your mat or towel on the floor, and use it during the following circuit.

• Front Jump Overs: Stand facing the mat at its narrowest point. Jump over it with two feet. Turn, and jump back over. Repeat for 25 times
• Plank Hop Overs: Place hands at the top of the mat, get into a plank, and “hop” legs from side to side over the mat. Repeat for 20 times
• Bear Crawls: Bear crawl around the mat, always keeping your head facing it. Do two laps to the right, and then two to the left.
• Skater Hops. Stand beside the mat, facing its front. Jump laterally over the mat from side to side, landing on one foot like a speed skater.
• Repeat mat circuit for 3 times through
• Circuit 3- Tabata-style:
• Alternating reverse lunges, 20 seconds
• Rest, 10 seconds
• Bench dips, 20 seconds
• Rest, 10 seconds
• Repeat for a total of 4 times through

Starting next week we're adding more boxing sessions to our schedule!

​Use this workout to unleash your inner Rocky!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 3 rounds with proper form:
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10 Sit-Ups with left and right jab at the top
20 Punch + Squat (duck)
30 Ali Shuffle 1-1
40 Jump Rope - mix it up with crossing your arms if you want to get fancy!
50 Carioca (1-1, 2-2, 25 left and 25 right)

This workout is a big one. While it does say to do 10 rounds, a good goal is to shoot for 3 to 5 rounds. But if you can handle all 10 rounds you should be very proud of yourself! Have fun with it!

​Warm-up and cool down for 5-10 minutes each

Complete 10 Rounds for Time!
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10 Burpees 
10 Flutter Kicks 1-1
10 Full Sit Ups 
10 Plank Jacks 
10 Reverse lunges 1-1 
10 Reverse Crunch
10 Full Sit Up
10 Russian Twist 1-1
30 sec Run 
10 Wide Push Ups

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Equipment: kettlebell or dumbbell. Complete 7 rounds with proper form for time.
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7 Burpees 
7 Renegade rows 
7 Star jumps
7 Squat with a press 
7 Marching glute bridge (7/side)
7 ½ squat w/ strong steps forward/back 
7 Kettlebell or dumbbell swings

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

​To do this workout, alternate between exercises in each pair. Perform 10 reps of the first exercise then 10 reps of the second exercise, then 9 of the first and 9 of the second, continuing down the ladder till you get to 1 rep of each.

Rest for 60 to 90 seconds before moving on to the second pair, and then the third pair.

Pair 1: Squat jumps (or bodyweight squats) & Spiderman Plank

Pair 2: Alternating front lunges with a twist (each side) & Side Plank with Leg Raise (alternate sides)
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Pair 3: Double Unders (or double the amount for single jump rope) & Sit-Ups

This workout is full of acronyms. Just to give you a little cheat sheet, we'll break them down for you here. 

AMRAP stands for As Many Reps As Possible. So every time you see AMRAP, just do as many repetition of that exercise as you can do.

EMOM stands for Every Minute On the Minute. So start the circuit on a minute marker and then however much time is left in that minute after you've completed your reps is your rest. Repeat the circuit at the beginning of the next minute marker.

Good luck with this acronym filled workout!

Warm-up and cool down for 5-10 minutes each
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6 Min AMRAP (as many rounds as possible) 
24 lunges 
22 crunch & reach 
20 mountain climbers 

7 Min EMOM 
8 Renegade Rows 
8 Hand Release Push Ups 
4 Squat Jumps 
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8 MIN AMRAP 
​15 Full sit ups
20 bicycles 
25 crunches 
30 reverse crunches 
35 Russian Twist

Music has an incredible ability to pump us up and help us get through difficult workouts.  In this workout, choose 4 of your favorite pump-up songs – they should be between 3:30 and 4 minutes long and PUMP UP THE JAM!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.).

After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long.
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Song 1: 
10 Jumping Jacks 
10 Reverse Lunges (10/side) 
10 Mountain climbers (10/side) 
10 second rest (if needed)

Song 2: 
10 Push-ups 
10 Bodyweight Squats 
10 Bent-Over Rows (10/side) 
10 second rest (if needed)

Song 3: 
10 Burpees 
10 High Knees (10/side) 
10 Walking Lunges w/ twist (5/side) 
10 second rest (if needed)

Song 4: 
10 Glute Bridges (hold 3 sec at top) 
10 sec Side Plank (10 left / 10 right) 
10 Mountain Climbers 
10 second rest (if needed)