Wednesday 01/13/2021

Wake up and LIVE!

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Sets:
 
30 Seconds Max Reps:
Bodyweight Tricep Extensions
Bodyweight Front Raises
Tuck Jumps
 
*Rest 30 Seconds Between Each Movement*
 
Against A 10 Minute Time Clock:
10 Reverse Lunge To Knee Jump (Each Side)
15 Down Ups
20 Bodyweight Bent Over Lateral Raises
 
*Rest 1 Minute Between Rounds*
 
 

Video Demos

VIDEO DEMOS

Bodyweight Tricep Extension
 
Bodyweight Front Raise
 
Tuck Jump
 
Reverse Lunge To Knee Jump
 
Down Up
 
Bodyweight Bent Over Lateral Raise

WORKOUT

Workout

3 Sets:
30 Seconds Max Reps:
 
DB Tricep Extensions
DB Front Raises
DB Tate Press
 
*Rest 30 Seconds Between Each Movement*
 
Against A 15 Minute Time Clock:
 
10 DB Hang Power Cleans
15 Calorie Bike
20 Mountain Climbers
 
*Rest 1 Minute Between Rounds*
 
 
Substitution For 
 
15 Calorie Bike:
15 Calorie On Any Machine / 300m Run / 75 Plank Jacks / 30 Butterfly Sit Ups / 15 Burpees
 

VIDEO DEMOS

VIDEO DEMOS

DB Tricep Extension
 
DB Front Raise
 
DB Tate Press
 
DB Hang Power Clean
 
Mountain Cimber

WORKOUT

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
 
Station 1: 10-12 Banded Lat Pull Downs
Station 2: 5 DB Front Squats
Station 3: 20-24 Quick Taps
 
Against A 15 Minute Time Clock:
10 Hang Power Cleans
15 Calorie Bike
20 DB Renegade Rows
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
DB Tricep Extensions
DB Front Raises
DB Tate Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For
 
15 Calorie Bike:
15 Calorie On Any Machine / 300m Run / 100 Mountain Climber Twists / 30 Butterfly Sit Ups / 15 Burpees

VIDEO DEMOS

VIDEO DEMOS

Banded Lat PullDown
 
DB Front Squat
 
Quick Tap
 
DB Renegade Row
 
DB Tricep Extension
 
DB Front Raise
 
DB Tate Press

WORKOUT

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
 
Station 1: 10-12 Banded Lat Pull Downs
Station 2: 5 DB Front Squats
Station 3: 20-24 Quick Taps
 
Against A 15 Minute Time Clock:
10 Hang Power Cleans
15 Calorie Bike
20 DB Renegade Rows
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
 
30 Seconds Max Reps:
DB Tricep Extensions
DB Front Raises
DB Tate Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For
 
15 Calorie Bike:
15 Calorie On Any Machine / 300m Run / 100 Mountain Climber Twists / 30 Butterfly Sit Ups / 15 Burpees

VIDEO DEMOS

VIDEO DEMOS

Banded Lat PullDown
 
DB Front Squat
 
Quick Tap
 
DB Renegade Row
 
DB Tricep Extension
 
DB Front Raise
 
DB Tate Press