8 minute warm-up row or run Complete 3x through Kettle Swings 10x Thruster 10x Lunges 10x Lawn Mowers 10 per side *rest 4 mins* Complete 3x through Chest press w/ cords 12x Dumbbell bent bver row w/kickbacks 12x Trunk rotations w/ cords 12 per side Standing rows w/ cords *rest 4 mins* Complete 3x through Knees to elbows 10x Push -ups 10x Up, Down planks 10x V-ups 10x #Workouts

Warmup: 5 min jog 4 Rounds: Wall Ball x10 Run .25 mile V-Ups x 15 * rest 4 min* 4 Rounds: Airdyne x15 cals Push-up x20 BW Squat x20 * rest 4 min* 4 Rounds: Run .25 mile Rusian Twist x10 Burpee x10 #Workouts

Each Circuit :30/:20 1st Circuit (3x) Plank hold Stability Ball Plank hold Crunch & 2 count hold 2nd Circuit (3x) Squat holds Jumping Lunges (alternating legs) Leg lifts 3nd Circuit (3x) 90 degree bicep hold Dumbbell Shoulder Press Tricep Extensions w/ bands 4th Circuit (3x) Airdyne Ladder 1-2-1 Rower #Workouts

4 Rounds - As fast as possible KB High Pull x10 Single Leg Ham Bridge x8 each leg * Rest 4 mins 4 Rounds - As fast as possible Airdyne 15 cals Jacknife x15 * Rest 4 mins 4 Rounds - As fast as possible MB Slam x10 Wall Ball x10 * Rest 4 mins 4 Rounds - As fast as possible Burpee x10 Pull-up x10 * Rest 4 mins 4 Rounds - As fast as possible Jump Rope x100 Shoulder Press x10 #Workouts

Warmup - jump rope x 200 Section 1: Complete all x2 20 KB Swings :45 sec plank 5 Manmakers 10 Burpees Section 2: Complete all x2 15 cals on Airdyne Mini Leg Blaster Sprint Outside d/b x2 Pushups x 20 #Workouts

Tabata Tuesday Warmup - 5 min Airdyne :25 on / :10 off x 2 Rounds DB Thrusters Row (continuous) Wall Ball Rope Pulls Boxing Airdyne Full Sit-up DB Farmer walks #Workouts

Manic Monday C-C-M-C-C 2x Core - Jacknife x20 Cardio - Airdyne x20 cals Metabolic - Air Squats x25 Core - Decline Situp x20 Cardio - Burpee + Mountain Climber x10 Pushups x10 2x C - Leg Lifts x10 C - Jump Rope x150 M - Chest Blaster (10 diamond pushups + 10 reg pushups + 5 clap pushups) x2 C - Hanging Leg Lifts x20 C - Row 500m #Workouts

Warmup: 500m Row 3 Rounds: KB Sumo Squat x10 Sled Pull x d/b Inverted Row x 8 Full Sit-up x15 3 Rounds: Farmer Walk/Run up hill x2 Jump Rope x100 DB Curl to Press x15 Russian Twist x15 Finisher: x3 Rounds (as fast as possible) Squat Jump x10 Push-up x10 Burpee x5 #Workouts

Warmup: 5:00 Minute Jog 3 Rounds of: 20 - Kettelbell Swings 15 - Goblet Squats 8 - 1 arm dumbbell Clean and Jerks Cardio - 1:00 minute w/ 15 second Switch 1:00 Minute Jumprope 1:00 Minute Deck Squats w/ Jump 1:00 Minute Aerodyne 1:00 Minute Row * Repeat 2 x's * #Workouts

Warmup - 10 to 1 Squat, Pushup, Burpee 12 min Round Row 200m Wall Ball x10 (#12women, #20men) Speed Crunch x25 *rest 4 mins* 12 min Round Airdyne x10 cals Lunge + Press x d/b Single Arm KB Box Step x8 each leg *rest 4 mins* 12 min Round Jump Rope x100 F/S Raise x10 each Manmaker x5 #Workouts