As Many Rounds As Possible In 10 Minutes:
20 Alternating DB Hang Snatch
15 Butterfly Sit Ups
10 DB Thrusters

*Rest 2 Minutes*

As Many Rounds As Possible In 5 Minutes:
10 Alternating DB Hang Snatch
5 Butterfly Sit Ups
1 DB Thruster

TONE THE TUSH CHALLENGE

4 Sets:
45-60 Seconds Max Banded Air Squats
INTO
20-30 Seconds Banded Squat Hold

*Rest 30 Seconds Between Sets*

2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold

*Rest 30 Seconds Between Sets*

Every Minute For 10 Minutes (10 Sets):
5 Back Squats

50-60% Of 1rm Back Squat

As Many Rounds As Possible In 10 Minutes:
20 Alternating DB Hang Snatch
15 Butterfly Sit Ups
10 DB Thrusters

*Rest 2 Minutes*

As Many Rounds As Possible In 5 Minutes:
10 Alternating DB Hang Snatch
5 Butterfly Sit Ups
1 DB Thruster

TONE THE TUSH CHALLENGE

4 Sets:
45-60 Seconds Max Banded Air Squats
INTO
20-30 Seconds Banded Squat Hold

*Rest 30 Seconds Between Sets*

2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold

*Rest 30 Seconds Between Sets*

Substitution For 5 Back Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 15-20 Jumping Air Squats

3 Sets:
3 Power Snatch + 3 Hang Power Snatch

50-55% Of 1rm Power Snatch

3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch

50-55% Of 1rm Squat Snatch

*Rest As Needed*

Every Minute For 10 Minutes (10 Sets):
5 Back Squats

50-60% Of 1rm Back Squat

As Many Rounds As Possible In 10 Minutes:
20 Hang Power Snatch
15 Butterfly Sit Ups
10 Thrusters

*Rest 2 Minutes*

As Many Rounds As Possible In 5 Minutes:
10 Hang Power Snatch
5 Butterfly Sit Ups
1 Thruster

TONE THE TUSH CHALLENGE

4 Sets:
45-60 Seconds Max Banded Air Squats
INTO
20-30 Seconds Banded Squat Hold

*Rest 30 Seconds Between Sets*

2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold

5 Sets:
3 Snatch Pulls + 3 Snatch High Pulls

Set 1 - 5: 60-70% Of 1rm Squat Snatch

3 Sets:
5 Hang Muscle Snatch

Set 1 - 3: 55-65% Of 1rm Squat Snatch

Every 2 Minutes For 6 Minutes (3 Sets):
2 Power Snatch + 2 Overhead Squat

Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
55-65% Of 1rm Squat Snatch

3 Sets:
10 DB IYT's
30-45 Seconds Hollow Rocks
10 Seconds Chin Over Bar Hold

*Rest As Needed*

Substitution For 10 Seconds Chin Over Bar Hold:
10 Seconds Hollow Hold / 10 Seconds Tuck Hollow Hold

As Many Rounds As Possible In 20 Minutes:

500m Row
20 Floor Seated DB Press
15 DB Rows
10 Toes To DB
5 Wall Walks

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks

Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 15 Burpees / 15 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

Rotate Stations Every Minute For 12 Minutes (6 Sets):

Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Hanging Knee Tuck Hold

As Many Rounds As Possible In 20 Minutes:
500m Row
20 Floor Seated DB Press
15 DB Rows
10 Toes To DB
5 Wall Walks

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks

Substitution For 8-10 Supinated Pull Ups:
10-20 Seconds Hollow Hold / 10-20Seconds Superman Hold / 8-10 DB Bent Over Seesaw Rows

Substitution For 10-20 Seconds Hanging Knee Tuck Hold:
10-20 Seconds Tuck Hollow Hold / 10-20 Seconds Flutter Kicks

Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 15 Burpees / 15 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

2 Sets:
2 Strict Press + 2 Push Press + 2 Push Jerk

50-60% Of 1rm Strict Press

2 Sets:
10 Seconds Jerk Dip Hold + 2 Push Jerk

50-60% Of 1rm Push Jerk

*Rest As Needed*

Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Hanging Knee Tuck Hold

As Many Rounds As Possible In 20 Minutes:
500m Row
20 Floor Seated DB Press
15 DB Rows
10 Toes To DB
5 Wall Walks

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks

Substitution For 8-10 Supinated Pull Ups:
10-20 Seconds Hollow Hold / 10-20Seconds Superman Hold / 8-10 DB Bent Over Seesaw Rows

Substitution For 10-20 Seconds Hanging Knee Tuck Hold:
10-20 Seconds Tuck Hollow Hold / 10-20 Seconds Flutter Kicks

Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 15 Burpees / 15 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

5 Sets:
3 Clean Pulls + 3 Clean High Pulls

Set 1 - 5: 55-65% Of 1rm Squat Clean

3 Sets:
3 Hang Muscle Cleans + 3 Front Squats

Set 1 - 3: 55-65% Of 1rm Muscle Clean

5 Sets:
10-20 Seconds Jerk Grip Overhead Hold

60-70% Of 1rm Split Jerk
*Rest As Needed*

2 Sets:
8 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
8 KB Sumo Squat Romanian Deadlifts

*Rest As Needed*

As Many Rounds As Possible In 8 Minutes:
4 DB Thrusters
8 Strict Pull Ups
12 Down Ups
16 Double Unders / 32 Single Unders

*Rest 2 Minutes*

As Many Rounds As Possible In 8 Minutes:
16 Double Unders / 32 Single Unders
12 Down Ups
8 Strict Pull Ups
4 DB Thrusters

TONE THE TUSH CHALLENGE

Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges

Every Minute For 3 Minutes (3 Sets):
20-40 High Knees

Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats

Substitution For 8 Pull Ups:
8 DB Upright Rows / 8 DB Bicep Curls / 8 DB Bent Over Seesaw Rows

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Mountain Climber Twists / 32 Bicycle Kicks

3 Sets:
10 Full Grip Front Squats

60-65% Of 1rm Front Squats

*Rest As Needed*

As Many Rounds As Possible In 8 Minutes:
4 DB Thrusters
8 Strict Pull Ups
12 Down Ups
16 Double Unders / 32 Single Unders

*Rest 2 Minutes*

As Many Rounds As Possible In 8 Minutes:
16 Double Unders / 32 Single Unders
12 Down Ups
8 Strict Pull Ups
4 DB Thrusters

TONE THE TUSH CHALLENGE

Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges

Every Minute For 3 Minutes (3 Sets):
20-40 High Knees

Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats

Substitution For 10 Full Grip Front Squats:
10 DB Front Squats / 10 Goblet Squats

Substitution For 8 Pull Ups:
8 DB Upright Rows / 8 DB Bicep Curls / 8 DB Bent Over Seesaw Rows

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Mountain Climber Twists / 32 Bicycle Kicks

5 Sets:
2 Power Cleans + 1 Hang Squat Clean

60-70% Of 1rm Squat Clean

*Rest 60-90 Seconds Between Sets*

3 Sets:
10 Full Grip Front Squats

60-65% Of 1rm Front Squats

*Rest As Needed*

As Many Rounds As Possible In 8 Minutes:
4 DB Thrusters
8 Strict Pull Ups
12 Down Ups
16 Double Unders / 32 Single Unders

*Rest 2 Minutes*

As Many Rounds As Possible In 8 Minutes:
16 Double Unders / 32 Single Unders
12 Down Ups
8 Strict Pull Ups
4 DB Thrusters

TONE THE TUSH CHALLENGE

Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges

Every Minute For 3 Minutes (3 Sets):
20-40 High Knees

Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats

Substitution For 8 Pull Ups:
8 DB Upright Rows / 8 DB Bicep Curls / 8 DB Bent Over Seesaw Rows

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Mountain Climber Twists / 32 Bicycle Kicks

3 Sets:
3 Front Squats

70-80% Of 1rm Front Squat

3 Sets:
3 Back Squats

70-80% Of 1rm Back Squat

4 Sets:
10-20 Seconds Goblet Squat Hold
30-45 Seconds Banded Hip Stretch (Each Side)
10 Arch Snow Angels

*Rest As Needed*

5 Rounds For Time:
(15 Minute Time Cap)

10 Calorie Bike
10 Burpees
10 DB Shoulder To Overhead

TONE THE TUSH CHALLENGE

4 Sets:
10 DB Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)

*Rest 60-90 Seconds Between Sets*

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 DB Thrusters + 20 Plank Jacks / 20 Spider Climbers + 20 Bicycle Kicks

3 Sets:
10 Double KB Deadlifts
10 Banded Kneeling Hip Thrusts

*Rest 60-90 Seconds Between Sets*

5 Rounds For Time:
(15 Minute Time Cap)

10 Calorie Bike
10 Burpees
10 DB Shoulder To Overhead

TONE THE TUSH CHALLENGE

4 Sets:
10 DB Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)

*Rest 60-90 Seconds Between Sets*

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 DB Thrusters + 20 Plank Jacks / 20 Spider Climbers + 20 Bicycle Kicks

3 Sets:
6 Sumo Deadlifts

50-60% Of 1rm Sumo Deadlift

3 Sets:
6 DB Sumo Squat Romanian Deadlifts

*Rest 60-90 Seconds Between Sets*

3 Sets:
10 Double KB Deadlifts
10 Banded Kneeling Hip Thrusts

*Rest 60-90 Seconds Between Sets*

5 Rounds For Time:
(15 Minute Time Cap)

10 Calorie Bike
10 Burpees
10 Shoulder To Overhead

TONE THE TUSH CHALLENGE

4 Sets:
10 DB Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)

*Rest 60-90 Seconds Between Sets*

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 DB Thrusters + 20 Plank Jacks / 20 Spider Climbers + 20 Bicycle Kicks

Every Minute For 5 Minutes (5 Sets):
3 Squat Snatch

Set 1 - 5: 50-60% Of 1rm Squat Snatch

Every Minute For 5 Minutes (5 Sets):
3 Squat Clean And Split Jerk

Set 1 - 5: 50-60% Of 1rm Squat Clean And Jerk

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

4 Sets:
8 Sumo Deadlifts

50-60% Of 1rm Sumo Deadlift

For Time: (20 Minute Time Cap)

11-10-9-8-7-6-5-4-3-2-1
DB Bench Press
DB Squat Clean

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Banded Kickbacks (Each Side)

Substitution For 11-10-9-8-7-6-5-4-3-2-1 Reps Of DB Squat Clean:
DB Hang Squat Clean / DB Hang Power Clean

2 Sets:
8 Banded Push Ups
8 Plank To Knee Taps

2 Sets:
8 Banded Reverse Hypers
8 Plank Bounces

*Rest As Needed*

For Time:
(20 Minute Time Cap)

11-10-9-8-7-6-5-4-3-2-1

DB Bench Press
DB Squat Clean

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Banded Kickbacks (Each Side)

2 Sets:
8 Banded Push Ups
8 Plank To Knee Taps

2 Sets:
8 Banded Reverse Hypers
8 Plank Bounces

*Rest As Needed*

Every 2 Minutes For 10 Minutes (5 Sets):
5 1-1-2 DB Bench Press
20-30 Seconds Wall Sit Hold

For Time: (20 Minute Time Cap)

11-10-9-8-7-6-5-4-3-2-1
Bench Press
Squat Clean

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Banded Kickbacks (Each Side)

Substitution For 11-10-9-8-7-6-5-4-3-2-1 Reps Of Bench Press:
DB Floor Press / DB Bench Press

Substitution For 11-10-9-8-7-6-5-4-3-2-1 Reps Of Squat Clean:
DB Squat Clean / DB Hang Squat Clean

Every 2 Minutes For 10 Minutes (5 Sets):
5 Back Squats

60-65% Of 1rm Back Squat

Every 2 Minutes For 10 Minutes (5 Sets):
5 Front Squats

60-65% Of 1rm Front Squat

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Weighted Hip Thrusts
Station 2: 8-12 Side Steps (Each Side)
Station 3: 8-12 Banded Side Steps (Each Side)