Week 16 | Apr 2021

MONDAY

Apr 19, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Glute Bridge Walkouts
*Banded Optional
 
Rest 2 Minutes
 
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Hamstring Curls (Each Side)
*Banded Optional
 
 
Part B)
 
Rotate Stations Every Minute For 12 Minutes: (3 Sets):
Station 1: 9-12 Shoulder Tap Push Ups
Station 2: 6-9 Vertical Jumps
Station 3: 3-6 Lunge To Squat
Station 4: 2-4 Burpee High Knees

Modifications

WARM UP

WORKOUT

Workout Details

Part A)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Banded Glute Bridge Walkouts
 
Rest 2 Minutes
 
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Banded Hamstring Curls (Each Side)
 
 
Part B)
 
Rotate Stations Every Minute For 20 Minutes: (5 Sets):
Station 1: 8-12 Double DB Hang Power Snatch
Station 2: 6-9 Box Jump Overs
Station 3: 6-9 V Ups
Station 4: 8-12 DB Deadlifts
Text

Modifications

Modifications

Substitution For 6-9 Box Jump Overs:

9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats / 6-9 Box Step Overs

MOVEMENT DEMOS

Banded Glute Bridge Walkout:
 
Single Leg Banded Hamstring Curl:
 
Double DB Hang Power Snatch:
 
Box Jump Over:
 
V Up:
 
DB Deadlift:

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 8 Minutes (4 Sets):
 
4 Pause Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Lunges
 
Straight Into:
20-30 Seconds DB Front Rack Hold
 
 
Part B)
 
Rotate Stations Every Minute For 20 Minutes: (5 Sets):
Station 1: 8-12 Double DB Hang Power Snatch
Station 2: 6-9 Box Jump Overs
Station 3: 6-9 V Ups
 
Station 4: 8-12 DB Deadlifts
 
 
Part C)
 
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets):
 
30-50 Seconds Banded Glute Bridge Walkouts
 
Rest 2 Minutes
 
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Banded Hamstring Curls (Each Side)

Modifications

Substitution For 4 Back Squats:
8-12 DB Front Squats / 8-12 Goblet Squats / 8-12 Split Lunges (Each Side)
 
Substitution For 6-9 Box Jump Overs:
9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats

MOVEMENT DEMOS

Back Squat:
 
DB Front Rack Lunge:
 
DB Front Rack Hold:
 
Double DB Hang Power Snatch:
 
Box Jump Over:
 
V Up:
 
DB Deadlift:
 
Banded Glute Bridge Walkout:
 
Single Leg Banded Hamstring Curl:

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
2 Power Snatch + 2 Overhead Squats
50-55% Of 1rm Squat Snatch
 
*Rest 60-90 Seconds Between Sets*
 
 
Part B)
 
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Lunges
 
Straight Into:
20-30 Seconds DB Front Rack Hold
 
Part C)
 
Rotate Stations Every Minute For 20 Minutes: (5 Sets):
 
Station 1: 8-12 Hang Power Snatch
Station 2: 6-9 Box Jump Overs
Station 3: 6-9 V Ups
Station 4: 8-12 Deadlifts
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Banded Glute Bridge Walkouts
 
Rest 2 Minutes
 
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Banded Hamstring Curls (Each Side)

Modifications

Substitution For 6-9 Box Jump Overs:
9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats

MOVEMENT DEMOS

Power Snatch:
 
Overhead Squat:
 
Back Squat:
 
DB Front Rack Lunge:
 
DB Front Rack Hold:
 
Hang Power Snatch:
 
Box Jump Over:
 
V Up:
 
Deadlift:
 
Banded Glute Bridge Walkout:
 
Single Leg Banded Hamstring Curl:

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
3 Snatch Pulls + 3 Snatch High Pulls
 
Set 1 - 5: 50-60% Of 1rm Squat Snatch
 
3 Sets:
5 Hang Muscle Snatch
 
Set 1 - 3: 50-60% Of 1rm Squat Snatch
 
 
Part B)
 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Power Snatch + 3 Overhead Squats
 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
 
50-60% Of 1rm Squat Snatch
 
 
Part C)
 
3 Sets:
10 DB IYT's
30-45 Seconds Hollow Rocks
10 Seconds Chin Over Bar Hold
 
*Rest As Needed*

MOVEMENT DEMOS

Snatch Pull:
 
Snatch High Pull:
 
Hang Muscle Snatch:
 
Power Snatch:
 
Overhead Squat:
 
Snatch Push Press:
 
Snatch Balance:
 
DB IYT:
 
Hollow Rock:
 
Chin Over Bar Hold:

TUESDAY

Apr 20, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
15-12-9-6-9-12-15 Reps Of:
(10 Minute Time Cap)
Plank Jacks
Pike Shoulder Taps
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
5 Sets:
10 Air Squats
20 Seconds Jumping Air Squats
 
*Rest 60 Seconds Between Sets*
Text

Modifications

MOVEMENT DEMOS

Plank Jack:
 
Pike Shoulder Tap:
 
Air Squat:
 
Jumping Air Squat:

WARM UP

WORKOUT

Workout Details

Part A)

 

15-12-9-6-9-12-15 Reps Of For Time:

(20 Minute Time Cap)

Calorie Row

DB Push Press

 

 

Part B)

 

TONE THE TUSH CHALLENGE

 

5 Sets:

10 DB Goblet Squats

20 Seconds Jumping Air Squats

 

*Rest 60 Seconds Between Sets*

Modifications

Substitution For 15-12-9-6-9-12-15 Calorie Row:

Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR   Banded Pull Aparts OR Down Ups

MOVEMENT DEMOS

DB Push Press:
 
DB Goblet Squat:
 
Jumping Air Squat:
 

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4-6 Banded Wide Grip Pull Ups
Station 2: 4-6 Strict Hanging Knee Raises
 
Part B)
 
15-12-9-6-9-12-15 Reps Of For Time:
(20 Minute Time Cap)
Calorie Row
DB Push Press
 
Part C)
TONE THE TUSH CHALLENGE
 
5 Sets:
10 DB Goblet Squats
20 Seconds Jumping Air Squats
 
*Rest 60 Seconds Between Sets*

Modifications

Substitution For 4-6 Banded Strict Pull Ups:
30 Seconds Hollow Hold / 30 Seconds Superman Hold / 12 DB Bent Over Seesaw Rows / 12 Banded Pull Aparts
 
Substitution For 4-6 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups / 10-15 Tuck Ups
 
Substitution For 15-12-9-6-9-12-15 Calorie Row:
Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR   Banded Pull Aparts OR Down Ups

MOVEMENT DEMOS

Banded Wide Grip Pull Up:
 
Hanging Knee Raise:
 
DB Push Press:
 
DB Goblet Squat:
 
Jumping Air Squat:

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:
4 Strict Press + 4 Push Press
 
50% Of 1rm Strict Press
 
*Rest 60-90 Seconds Between Sets*
 
 
Part B)
 
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4-6 Banded Wide Grip Pull Ups
Station 2: 4-6 Strict Hanging Knee Raises
 
Part C)
 
15-12-9-6-9-12-15 Reps Of For Time:
(20 Minute Time Cap)
Calorie Row
Push Press
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
5 Sets:
10 DB Goblet Squats
20 Seconds Jumping Air Squats
 
*Rest 60 Seconds Between Sets*
 

Modifications

Substitution For 4-6 Banded Strict Pull Ups:
30 Seconds Hollow Hold / 30 Seconds Superman Hold / 12 DB Bent Over Seesaw Rows / 12 Banded Pull Aparts
 
Substitution For 4-6 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups / 10-15 Tuck Ups
 
Substitution For 15-12-9-6-9-12-15 Calorie Row:
Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR   Banded Pull Aparts OR Down Ups
 

MOVEMENT DEMOS

Strict Press:
 
Push Press:
 
Banded Wide Grip Pull Up:
 
Hanging Knee Raise:
 
DB Goblet Squat:
 
Jumping Air Squat:

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
3 Clean Pulls + 3 Clean High Pulls
 
Set 1 - 2: 50-60% Of 1rm Squat Clean
 
3 Sets:
3 Hang Muscle Cleans + 3 Front Squats
 
Set 3 - 5: 50-60% Of 1rm Muscle Clean
 
 
Part B)
 
5 Sets:
10-20 Seconds Jerk Grip Overhead Hold
60-70% Of 1rm Split Jerk
*Rest As Needed*
 
 
Part C)
 
2 Sets:
8 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
8 KB Sumo Squat Romanian Deadlifts
 
*Rest As Needed*

MOVEMENT DEMOS

Clean Pull:
 
Clean High Pull:
 
Hang Muscle Clean:
 
Front Squat:
 
Jerk Grip Overhead Hold:
 
Back Rack Split Jerk:
 
Banded Good Morning:
 
KB Sumo Squat Romanian Deadlift:

WEDNESDAY

Apr 21, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time:
(10 Minute time Cap)
 
6 Push Ups
8 Reverse Lunges
10 Down Up High Knees
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
 
*Rest As Needed*
 
2 Minutes Of Max Hold:
 
Air Squat Hold
*Banded Optional

Modifications

MOVEMENT DEMOS

Push Up:
 
Reverse Lunge:
 
Down Up High Knee:
 
Cossack Squat:
 
Jumping Lunge:
 
Bulgarian Split Squat:
 
Air Squat:

WARM UP

WORKOUT

Workout Details

Part A)

 

TONE THE TUSH CHALLENGE

 

3 Sets:

12 Cossack Squats

9 Jumping Lunges

6 Bodyweight Bulgarian Split Squats (Each Side)

 

*Rest As Needed*

 

2 Minutes Of Max Hold:

 

Banded Air Squat Hold

 

 

Part B)

 

4 Rounds For Time:

(12 Minute time Cap)

 

6 Push Ups

8 DB Goblet Reverse Lunges

10 Down Up Alternating Snatch

Modifications

MOVEMENT DEMOS

Video Links
Cossack Squat:
 
Jumping Lunge:
 
Bulgarian Split Squat:
 
Banded Air Squat:
 
Push Up:
 
DB Goblet Reverse Lunge:
 
Down Up Alternating Snatch:
 

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 6-8 DB Hang Power Clean and Jerks
Station 2: 6 DB Front Squats
Station 3: 6-8 Seated Plate Raises
 
Part B)
 
4 Rounds For Time:
(12 Minute time Cap)
 
6 Push Ups
8 DB Goblet Reverse Lunges
10 Down Up Alternating Snatch
 
 
Part C)
 
TONE THE TUSH CHALLENGE
 
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
 
*Rest As Needed*
 
2 Minutes Of Max Hold:
 
Banded Air Squat Hold

Modifications

MOVEMENT DEMOS

DB Hang Power Clean And Jerk:
 
DB Front Squat:
 
Seated Plate Raise:
 
Push Up:
 
DB Goblet Reverse Lunge:
 
Down Up Alternating Snatch:
 
Cossack Squat:
 
Jumping Lunge:
 
Bulgarian Split Squat:
 
Banded Air Squat:

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
2 Power Cleans + Hang Squat Clean
 
50-60% Of 1rm Squat Clean
 
*Rest 60-90 Seconds Between Sets*
 
 
Part B)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6-8 Hang Power Clean and Jerks
Station 2: 6 Front Squats
Station 3: 6-8 Seated Plate Raises
50-60% Of 1rm Front Squat
 
 
Part C)
 
4 Rounds For Time:
(12 Minute time Cap)
6 Push Ups
8 DB Goblet Reverse Lunges
10 Down Up Alternating Snatch
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
 
*Rest As Needed*
 
2 Minutes Of Max Hold:
Banded Air Squat Hold

Modifications

MOVEMENT DEMOS

Power Clean:
 
Hang Squat Clean:
 
Hang Power Clean And Jerk:
 
Front Squat:
 
Seated Plate Raise:
 
Push Up:
 
DB Goblet Reverse Lunge:
 
Down Up Alternating Snatch:
 
Cossack Squat:
 
Jumping Lunge:
 
Bulgarian Split Squat:
 
Banded Air Squat:

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:
3 Front Squats
60-70% Of 1rm Front Squat
 
 
Part B)
 
3 Sets:
3 Back Squats
60-70% Of 1rm Back Squat
 
 
Part C)
 
4 Sets:
10-20 Seconds Goblet Squat Hold
30-45 Seconds Banded Hip Stretch (Each Side)
10 Arch Snow Angels
 
*Rest As Needed*

MOVEMENT DEMOS

Front Squat:
 
Back Squat:
 
Goblet Squat Hold:
 
Banded Hip Stretch:
 
Arch Snow Angel:

THURSDAY

Apr 22, 2021

WORKOUT

Workout Details

Live Zoom Workout Every Sunday at 10am PST !
 
TONE THE TUSH CHALLENGE
 
Buy In:
2 Minute Glute Bridge Hold
 
3 Sets:
10 Fire Hydrants (Each Side)
10 Kneeling Hip Thrusts
*Banded Optional
 
Buy Out:
2 Minute Glute Bridge Hold

MOVEMENT DEMOS

Glute Bridge Hold:
 
Banded Fire Hydrant:
 
Banded Kneeling Hip Thrust:

FRIDAY

Apr 23, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
TONE THE TUSH CHALLENGE
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
 
Station 2: 12 Kickbacks (Each Side)
*Banded Optional
 
Station 3: 15 Frog Pumps
 
Part B)
 
For Time (12 Minute Time Cap)
4 Rounds:
4 Deadlift Jumps
2 Burpees
4 Push Up Down Dogs
 
*Rest 1 Minute*
 
3 Rounds:
8 Deadlift Jumps
4 Burpees
8 Push Up Down Dogs
 
*Rest 1 Minute*
 
2 Rounds:
12 Deadlift Jumps
6 Burpees
12 Push Up Down Dogs

Modifications

MOVEMENT DEMOS

Single Leg Romanian Deadlift:

https://youtu.be/s54nMTWJYOk

 

Frog Pump:

https://youtu.be/Osb0ucHuu3Y

 

Deadlift Jump:

https://youtu.be/VAOh9hgLDjY

 

Burpee:

https://youtu.be/YbnnsqGosjE

 

Push Up Down Dog:

https://youtu.be/413MOPVxfW8

WARM UP

WORKOUT

Workout Details

Part A)
 
TONE THE TUSH CHALLENGE
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Banded Kickbacks (Each Side)
Station 3: 15 Frog Pumps
 
Part B)
 
For Time (18 Minute Time Cap)
 
4 Rounds:
4 DB Deadlifts
2 Burpees Over DB
4 DB Push Jerks
 
*Rest 1 Minute*
 
3 Rounds:
8 DB Deadlifts
4 Burpees Over DB
8 DB Push Jerks
 
*Rest 1 Minute*
 
2 Rounds:
12 DB Deadlifts
6 Burpees Over DB
12 DB Push Jerks

Modifications

MOVEMENT DEMOS

Single Leg Romanian Deadlift:
 
Banded Kickback:
 
Frog Pump:
 
DB Deadlift:
 
Burpee Over DB:
 
DB Push Jerk:

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
20 High To Low Planks
10 Banded Good Mornings
 
*Rest 60-90 Seconds Between Sets*
 
Part B)
 
For Time (18 Minute Time Cap)
 
4 Rounds:
4 DB Deadlifts
2 Burpees Over DB
4 DB Push Jerks
 
*Rest 1 Minute*
 
3 Rounds:
8 DB Deadlifts
4 Burpees Over DB
8 DB Push Jerks
 
*Rest 1 Minute*
 
2 Rounds:
12 DB Deadlifts
6 Burpees Over DB
12 DB Push Jerks
 
Part C)
 
TONE THE TUSH CHALLENGE
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Banded Kickbacks (Each Side)
Station 3: 15 Frog Pumps

Modifications

MOVEMENT DEMOS

High To Low Plank:
 
Banded Good Morning:
 
DB Deadlift:
 
Burpee Over DB:
 
DB Push Jerk:
 
Single Leg Romanian Deadlift:
 
Banded Kickback:
 
Frog Pump:
 

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
50-60% Of 1rm Deadlift
 
 
Part B)
 
5 Sets:
20 High To Low Planks
10 Banded Good Mornings
 
*Rest 60-90 Seconds Between Sets*
 
 
Part C)
 
For Time (18 Minute Time Cap)
4 Rounds:
4 Deadlifts
2 Burpees Over Bar
4 Push Jerks
 
*Rest 1 Minute*
 
3 Rounds:
8 Deadlifts
4 Burpees Over Bar
8 Push Jerks
 
*Rest 1 Minute*
 
2 Rounds:
12 Deadlifts
6 Burpees Over Bar
12 Push Jerks
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Banded Kickbacks (Each Side)
Station 3: 15 Frog Pumps

Modifications

MOVEMENT DEMOS

Deadlift:
 
High To Low Plank:
 
Banded Good Morning:
 
Burpee Over Bar:
 
Push Jerk:
 
Single Leg Romanian Deadlift:
 
Banded Kickback:
 
Frog Pump:

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute For 5 Minutes (5 Sets):
3 Squat Snatch
Set 1 - 5: 50-55% Of 1rm Squat Snatch
 
Every Minute For 5 Minutes (5 Sets):
3 Squat Clean And Split Jerk
Set 1 - 5: 50-55% Of 1rm Squat Clean And Jerk
 
 
Part B)
 
3 Sets:
5 Snatch Pulls
Set 1 - 3: 60-70% Of 1rm Squat Snatch
 
3 Sets:
5 Clean Pulls
Set 1 - 3: 60-70% Of 1rm Squat Clean
 
 
Part C)
 
4 Sets:
8 Tempo Deadlifts (2 Seconds Descent)
8 Seated Plate Raises
50-60% Of 1rm Deadlift

MOVEMENT DEMOS

Squat Snatch:
 
Clean And Jerk:
 
Snatch Pull:
 
Clean Pull:
 
Tempo Deadlift:
 
Seated Plate Raise:

SATURDAY

Apr 24, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time: (12 Minute Time Cap)
60 Quick Taps
30 Mountain Climbers
15 Pop Squats
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Glute Bridges
*Banded Optional

Modifications

MOVEMENT DEMOS

Quick Tap:
 
Mountain Climber:
 
Pop Squat:
 
Single Leg Glute Bridge:
 
Glute Bridge:

WARM UP

MOVEMENT DEMOS

Double Unders:
 
Single Unders:
 
KB Swing:
 
DB Front Squat:
 
Single Leg Glute Bridge:
 
Banded Glute Bridge:

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time: (20 Minute Time Cap)
 
60 Double Unders / 120 Single Unders
30 KB Swings
15 DB Front Squats
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Banded Glute Bridges

Modifications

Substitution For 60 Double Unders / 120 Single Unders:
60 Quick Taps / 60 Mountain Climber Twists / 60 Jumping Jacks / 120 Flutter Kicks
 
Substitution For 15 DB Front Squats:
15 Back Squat

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 30-50 Seconds Wall Sit Hold
Station 3: 30-50 Seconds Banded Side Steps
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Banded Glute Bridges
 
 
Part C)
 
4 Rounds For Time: (20 Minute Time Cap)
60 Double Unders / 120 Single Unders
30 KB Swings
15 DB Front Squats

Modifications

Substitution For 60 Double Unders / 120 Single Unders:
60 Quick Taps / 60 Mountain Climber Twists / 60 Jumping Jacks / 120 Flutter Kicks
 
Substitution For 15 DB Front Squats:
15 Back Squats

MOVEMENT DEMOS

Banded Monster Walk:
 
Wall Sit Hold:
 
Banded Side Step:
 
Single Leg Glute Bridge:
 
Banded Glute Bridge:
 
Double Unders:
 
Single Unders:
 
KB Swing:
 
DB Front Squat:

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 30-50 Seconds Wall Sit Hold
Station 3: 30-50 Seconds Banded Side Steps
 
 
Part B)
 
4 Sets:
8 Bench Press
8 DB Seesaw Bent Over Rows
 
*Rest 60-90 Seconds Between Sets*
 
 
Part C)
 
4 Rounds For Time: (20 Minute Time Cap)
60 Double Unders / 120 Single Unders
30 KB Swings
15 Back Squats
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Banded Glute Bridges

Modifications

Substitution For 60 Double Unders / 120 Single Unders:
60 Quick Taps / 60 Mountain Climber Twists / 60 Jumping Jacks / 120 Flutter Kicks

MOVEMENT DEMOS

Banded Monster Walk:
 
Wall Sit Hold:
 
Banded Side Step:
 
Bench Press:
 
DB Seesaw Bent Over Row:
 
Double Unders:
 
Single Unders:
 
KB Swing:
 
Back Squat:
 
Single Leg Glute Bridge:
 
Banded Glute Bridge:

WARM UP

WORKOUT

Workout Details

 
Part A)
 
Every 2 Minutes For 10 Minutes (5 Sets):
5 Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 10 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat
 
 
Part B)
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 6-8 Bulgarian Split Squats (Each Side)
Station 2: 6-8 Close Grip Bench Press
Station 3: 6-8 Banded Kneeling Hip Thrusts

MOVEMENT DEMOS

Back Squat:
 
Front Squat:
 
Bulgarian Split Squat:
 
Close Grip Bench Press:
 
Banded Kneeling Hip Thrust:

SUNDAY

Apr 25, 2021

WORKOUT

Workout Details

Tone The Tush Challenge
 
Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.
 
Live Zoom Workouts Every Sunday at 10am PST !
 
TONE THE TUSH CHALLENGE
 
4 Sets:
12 Reverse Hypers
*Banded Optional
12 Plank To Knee Taps
12 Standing Hip Abduction
*Banded Optional

MOVEMENT DEMOS

Banded Reverse Hyper:
 
Plank To Knee Tap:
 
Banded Standing Hip Abduction: