Week 19 | May 2021

MONDAY

May 10, 2021

WARM UP

WORKOUT

Workout Details

12 Minute Time Cap

3 Rounds:
12 High Knees
9 Push Ups
6 Shoulder Taps

*Rest 1 Minute*

3 Rounds:
6 Shoulder Taps
9 Push Ups
12 High Knees

TONE THE TUSH CHALLENGE

4 Sets:
12 Fire Hydrants With Leg Extensions (Each Side)
12 All 4 Rainbows (Each Side)
12 Lunge To Squat

*Rest As Needed*

Modifications

MOVEMENT DEMOS

High Knee:

https://youtu.be/cWduJyaxxgo

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Shoulder Tap:

https://youtu.be/RpmS9o8AhxM

 

Fire Hydrant Leg Extension:

https://youtu.be/vFrSauhr1YA

 

All 4 Rainbow:

https://youtu.be/QyzCqBSoD8E

 

Lunge To Squat:

https://youtu.be/UJupUEWzS6c

WARM UP

WORKOUT

Workout Details

18 Minute Time Cap

3 Rounds:
12 Push Ups
9 Box Jumps
6 Alternating DB Hang Snatches

*Rest 1 Minute*

3 Rounds:
6 Alternating DB Hang Snatches
9 Box Jumps
12 Push Ups

TONE THE TUSH CHALLENGE

4 Sets:
12 Fire Hydrants With Leg Extensions (Each Side)
12 All 4 Rainbows (Each Side)
12 Lunge To Squat

*Rest As Needed*

Modifications

Substitution For 9 Box Jumps:
8 Box Step Ups / 18 Air Squats / 18 Reverse Lunges / 9 Jumping Air Squats

MOVEMENT DEMOS

Push Up:

https://youtu.be/A0kHvANcgZk

 

Box Jump:

https://youtu.be/rNaluifn1BA

 

Alternating DB Hang Snatch:

https://youtu.be/X1Ztq-nuuQw

 

Fire Hydrant With Leg Extension:

https://youtu.be/vFrSauhr1YA

 

All 4 Rainbow:

https://youtu.be/QyzCqBSoD8E

 

Lunge To Squat:

https://youtu.be/UJupUEWzS6c

WARM UP

WORKOUT

Workout Details

Every Minute For 10 Minutes (10 Sets):
1-3 Back Squats

60-70% Of 1rm Back Squat

*Rest As Needed*

18 Minute Time Cap

3 Rounds:
12 Push Ups
9 Box Jumps
6 Alternating DB Hang Snatches

*Rest 1 Minute*

3 Rounds:
6 Alternating DB Hang Snatches
9 Box Jumps
12 Push Ups

TONE THE TUSH CHALLENGE

4 Sets:
12 Fire Hydrants With Leg Extensions (Each Side)
12 All 4 Rainbows (Each Side)
12 Lunge To Squat

*Rest As Needed*

Modifications

Substitution For 1-3 Back Squats:
3-6 Back Squats At Lighter Weight / 6-12 Goblet Squats + 10 Seconds Goblet Squat Hold

Substitution For 9 Box Jumps:
8 Box Step Ups / 18 Air Squats / 18 Reverse Lunges / 9 Jumping Air Squats

MOVEMENT DEMOS

Back Squat:

https://youtu.be/HsnyHv61qMo

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Box Jump:

https://youtu.be/rNaluifn1BA

 

Alternating DB Hang Snatch:

https://youtu.be/X1Ztq-nuuQw

 

Fire Hydrant With Leg Extension:

https://youtu.be/vFrSauhr1YA

 

All 4 Rainbow:

https://youtu.be/QyzCqBSoD8E

 

Lunge To Squat:

https://youtu.be/UJupUEWzS6c

WARM UP

WORKOUT

Workout Details

3 Sets:
3 Power Snatch + 3 Hang Power Snatch

60-65% Of 1rm Power Snatch

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

60-65% Of 1rm Squat Snatch

*Rest As Needed*

Every Minute For 10 Minutes (10 Sets):
1-3 Back Squats

60-70% Of 1rm Back Squat

*Rest As Needed*

18 Minute Time Cap

3 Rounds:
12 Push Ups
9 Box Jumps
6 Hang Power Snatches

*Rest 1 Minute*

3 Rounds:
6 Hang Power Snatches
9 Box Jumps
12 Push Ups

TONE THE TUSH CHALLENGE

4 Sets:
12 Fire Hydrants With Leg Extensions (Each Side)
12 All 4 Rainbows (Each Side)
12 Lunge To Squat

*Rest As Needed*

Modifications

Substitution For 9 Box Jumps:
8 Box Step Ups / 18 Air Squats / 18 Reverse Lunges / 9 Jumping Air Squats

MOVEMENT DEMOS

Power Snatch:

https://youtu.be/MmHPIjbsW28

 

Hang Power Snatch:

https://youtu.be/KW3eHkdgPZA

 

Snatch High Pill:

https://youtu.be/eyDyXDDdUTQ

 

Hang Squat Snatch:

https://youtu.be/BFAcAi0NHuM

 

Back Squat:

https://youtu.be/HsnyHv61qMo

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Box Jump:

https://youtu.be/rNaluifn1BA

 

Fire Hydrant With Leg Extension:

https://youtu.be/vFrSauhr1YA

 

All 4 Rainbow:

https://youtu.be/QyzCqBSoD8E

 

Lunge To Squat:

https://youtu.be/UJupUEWzS6c

WARM UP

WORKOUT

Workout Details

3 Sets:
3 Power Snatch + 3 Hang Power Snatch

Set 1 - 3: 50-60% Of 1rm Squat Snatch

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

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

*Rest As Needed*

5 Sets:
5 Tempo Back Squats (3 Seconds Descent)

60-70% Of 1rm Back Squat
*Rest As Needed*

2 Sets:
10 Banded Fire Hydrants (Each Side)
30 Seconds Floor Extensions

*Rest As Needed*

2 Sets:
10 Banded Frog Pumps
30 Seconds Handstand Hold

*Rest As Needed*

MOVEMENT DEMOS

High Knee:

https://youtu.be/cWduJyaxxgo

 

Push Up:

https://youtu.be/A0kHvANcgZk

 

Shoulder Tap:

https://youtu.be/RpmS9o8AhxM

 

Fire Hydrant Leg Extension:

https://youtu.be/vFrSauhr1YA

 

All 4 Rainbow:

https://youtu.be/QyzCqBSoD8E

 

Lunge To Squat:

https://youtu.be/UJupUEWzS6c


TUESDAY

May 11, 2021

WARM UP

WORKOUT

Workout Details

10 Minute Time Cap

Buy In:
100 Jumping Jacks

4 Rounds:
8 Tuck Ups
8 Pike Push Ups
8 Bench Dips
20 Plank Jacks

Buy Out:
100 Jumping Jacks

TONE THE TUSH CHALLENGE

2 Sets:
15 Curtsy Lunge Kick (Left)
10 Pop Squats
15 Curtsy Lunge Kick (Right)
10 Sumo Squats

4 Sets:
20 Seconds Glute Bridge Walkouts
*Banded Optional
10 Seconds Rest

*Rest As Needed*

Modifications

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

20 Minute Time Cap:

Buy In:
20 Calorie Bike

4 Rounds:
8 Hanging Knee Raseis
8 DB Push Press
8 Alternating DB Snatch

Buy Out:
20 Calorie Bike

TONE THE TUSH CHALLENGE

2 Sets:
15 Curtsy Lunge Kick (Left)
10 Pop Squats
15 Curtsy Lunge Kick (Right)
10 Sumo Squats

4 Sets:
20 Seconds Banded Glute Bridge Walkouts
10 Seconds Rest

*Rest As Needed*

Modifications

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

Substitution For 8 Hanging Knee Raises:
8 Banded Strict Pull Ups / 8 Straight Leg Raises / 8 Tuck Dragonflies / 8-10 Static Leg Sit Ups

MOVEMENT DEMOS

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

 

DB Push Press:

https://youtu.be/znW6BTFr6Io

 

Alternating DB Snatch:

https://youtu.be/oNGTVMs3O6g

 

Curtsy Lunge:

https://youtu.be/Mg4BPLfxi8g

 

Pop Squat:

https://youtu.be/88ar-MUh2ro

 

Sumo Squat:

https://youtu.be/dI84HigJuQk

 

Banded Glute Bridge Walkout:

https://youtu.be/ROp6V0tuXQo

WARM UP

WORKOUT

Workout Details

2 Sets:
10 Banded Pull Aparts
10 V Ups

2 Sets:
10 Banded Press
10 Static Leg V Ups

*Rest As Needed*

20 Minute Time Cap:

Buy In:
20 Calorie Bike

4 Rounds:
8 Hanging Knee Raseis
8 DB Push Press
8 Alternating DB Snatch

Buy Out:
20 Calorie Bike

TONE THE TUSH CHALLENGE

2 Sets:
15 Curtsy Lunge Kick (Left)
10 Pop Squats
15 Curtsy Lunge Kick (Right)
10 Sumo Squats

4 Sets:
20 Seconds Banded Glute Bridge Walkouts
10 Seconds Rest

*Rest As Needed*

Modifications

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

Substitution For 8 Hanging Knee Raises:
8 Banded Strict Pull Ups / 8 Straight Leg Raises / 8 Tuck Dragonflies / 8-10 Static Leg Sit Ups

 

MOVEMENT DEMOS

Banded Pull Apart:

https://youtu.be/fe_vqFNpyts

 

V Up:

https://youtu.be/Ollh8Wz7Kx8

 

Banded Press:

https://youtu.be/JxTCzbS3OFQ

 

Static Legs V Up:

https://youtu.be/MnuowLijWGM

 

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

 

DB Push Press:

https://youtu.be/znW6BTFr6Io

 

Alternating DB Snatch:

https://youtu.be/oNGTVMs3O6g

 

Curtsy Lunge:

https://youtu.be/Mg4BPLfxi8g

 

Pop Squat:

https://youtu.be/88ar-MUh2ro

 

Sumo Squat:

https://youtu.be/dI84HigJuQk

 

Banded Glute Bridge Walkout:

https://youtu.be/ROp6V0tuXQo

WARM UP

WORKOUT

Workout Details

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*

2 Sets:
10 Banded Pull Aparts
10 V Ups

2 Sets:
10 Banded Press
10 Static Leg V Ups

*Rest As Needed*

20 Minute Time Cap:

Buy In:
20 Calorie Bike

4 Rounds:
8 Hanging Knee Raseis
8 Push Press
8 Alternating DB Snatch

Buy Out:
20 Calorie Bike

TONE THE TUSH CHALLENGE

2 Sets:
15 Curtsy Lunge Kick (Left)
10 Pop Squats
15 Curtsy Lunge Kick (Right)
10 Sumo Squats

4 Sets:
20 Seconds Banded Glute Bridge Walkouts
10 Seconds Rest

*Rest As Needed*

Modifications

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

Substitution For 8 Hanging Knee Raises:
8 Banded Strict Pull Ups / 8 Straight Leg Raises / 8 Tuck Dragonflies / 8-10 Static Leg Sit Ups

MOVEMENT DEMOS

Strict Press:

https://youtu.be/rDxIXuA75Ww

 

Push Press:

https://youtu.be/cEwY4LL-hgU

 

Push Jerk:

https://youtu.be/CCvfqA0Ieko

 

Jerk Dip Hold:

https://youtu.be/BNgRC91IWp8

 

Banded Pull Apart:

https://youtu.be/fe_vqFNpyts

 

V Up:

https://youtu.be/Ollh8Wz7Kx8

 

Banded Press:

https://youtu.be/JxTCzbS3OFQ

 

Static Legs V Up:

https://youtu.be/MnuowLijWGM

 

Hanging Knee Raise:

https://youtu.be/YoqU047BHRs

 

Alternating DB Snatch:

https://youtu.be/oNGTVMs3O6g

 

Curtsy Lunge:

https://youtu.be/Mg4BPLfxi8g

 

Pop Squat:

https://youtu.be/88ar-MUh2ro

 

Sumo Squat:

https://youtu.be/dI84HigJuQk

 

Banded Glute Bridge Walkout:

https://youtu.be/ROp6V0tuXQo

WARM UP

WORKOUT

Workout Details

3 Sets:
2 Power Cleans + 1 Push Jerk

Set 1 - 3: 50-60% Of 1rm Push Jerk

3 Sets:
1 Clean High Pull + 1 Hang Squat Clean + 1 Push Jerk

Set 1 - 3: 60-70% Of 1rm Push Jerk

Every 90 Seconds For 9 Minutes (6 Sets)
5 Barbell Tall Jerks

Optional: Build Up To 50-55% Of 1rm Split Jerk

3 Sets:
12 DB Death March
9 Banded Hip Thrust
6 Single Leg Romanian Deadlift (Each Side)

*Rest As Needed*

MOVEMENT DEMOS


WEDNESDAY

May 12, 2021

WARM UP

WORKOUT

Workout Details

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

Station 1: 12-15 Floor Touch To Jumps
Station 2: 9-12 Deadlift Jumps
Station 3: 6-9 Down Up High Knees

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (3 Sets):

Station 1: 18-24 Heel Elevated Air Squats
Station 2: 18-24 Plank Leg Lifts (Left)
Station 3: 18-24 Sumo Squat To Calf Raise
Station 4: 18-24 Plank Leg Lifts (Right)

Modifications

MOVEMENT DEMOS

Floor Touch To Jump:

https://youtu.be/cxnViCCw5D0

 

Deadlift Jump:

https://youtu.be/VAOh9hgLDjY

 

Down Up High Knee:

https://youtu.be/KCFSnnFwU48

 

Heel Elevated Air Squat:

https://youtu.be/8xueHk28BnQ

 

Plank Leg Lift:

https://youtu.be/o8rWcTvtThc

 

Sumo Squat To Calf Raise:

https://youtu.be/8I9anHMwiDM

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 15 Minutes (5 Sets):

Station 1: 12-15 DB Thrusters
Station 2: 9-12 Calorie Row
Station 3: 6-9 Down Up Devils Press

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (3 Sets):

Station 1: 18-24 Heel Elevated Air Squats
Station 2: 18-24 Plank Leg Lifts (Left)
Station 3: 18-24 Sumo Squat To Calf Raise
Station 4: 18-24 Plank Leg Lifts (Right)

Modifications

Substitution For 9-12 Calorie Row:
9-12 Calorie On Any Machine / 300m Run / 75 Mountain Climbers / 100 Bicycle Kicks

MOVEMENT DEMOS

DB Thruster:

https://youtu.be/8yPcDDvWqsE

 

Down Up Devils Press:

https://youtu.be/6bBOuVzcj7U

 

Heel Elevated Air Squat:

https://youtu.be/8xueHk28BnQ

 

Plank Leg Lift:

https://youtu.be/o8rWcTvtThc

 

Sumo Squat To Calf Raise:

https://youtu.be/8I9anHMwiDM

WARM UP

WORKOUT

Workout Details

3 Sets:
10 Full Grip Front Squats

65-70% Of 1rm Front Squats

*Rest 60-90 Seconds Between Sets*

Rotate Stations Every Minute For 15 Minutes (5 Sets):

Station 1: 12-15 DB Thrusters
Station 2: 9-12 Calorie Row
Station 3: 6-9 Down Up Devils Press

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (3 Sets):

Station 1: 18-24 Heel Elevated Air Squats
Station 2: 18-24 Bear Plank Leg Lifts (Left)
Station 3: 18-24 Sumo Squat To Calf Raise
Station 4: 18-24 Bear Plank Leg Lifts (Right)

Modifications

Substitution For 10 Full Grip Front Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 10 Weighted Cossack Squats

Substitution For 9-12 Calorie Row:
9-12 Calorie On Any Machine / 300m Run / 75 Mountain Climbers / 100 Bicycle Kicks

MOVEMENT DEMOS

Front Squat:

https://youtu.be/-_Nw3jP6J1w

 

DB Thruster:

https://youtu.be/8yPcDDvWqsE

 

Down Up Devils Press:

https://youtu.be/6bBOuVzcj7U

 

Heel Elevated Air Squat:

 

Bear Plank Leg Lift:

 

Sumo Squat To Calf Raise:

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 9 Minutes (6 Sets):
1 Hang Power Clean + 5 Seconds Front Squat Hold

60-70% Of 1rm Squat Clean

3 Sets:
10 Full Grip Front Squats

65-70% Of 1rm Front Squats

*Rest 60-90 Seconds Between Sets*

Rotate Stations Every Minute For 15 Minutes (5 Sets):

Station 1: 12-15 Wallballs
Station 2: 9-12 Calorie Row
Station 3: 6-9 Down Up Devils Press

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (3 Sets):

Station 1: 18-24 Heel Elevated Air Squats
Station 2: 18-24 Bear Plank Leg Lifts (Left)
Station 3: 18-24 Sumo Squat To Calf Raise
Station 4: 18-24 Bear Plank Leg Lifts (Right)

Modifications

Substitution For 12-15 Wallballs:
12-15 DB Thrusters / 12-15 DB Front Squats / 12-15 Goblet Squats

Substitution For 9-12 Calorie Row:
9-12 Calorie On Any Machine / 300m Run / 75 Mountain Climbers / 100 Bicycle Kicks

MOVEMENT DEMOS

Hang Power Clean:

https://youtu.be/CgeMWG0_9kY

 

Front Squat:

https://youtu.be/-_Nw3jP6J1w

 

Wallball:

https://youtu.be/eJ7TZf9JTFA

 

Down Up Devils Press:

https://youtu.be/6bBOuVzcj7U

 

Heel Elevated Air Squat:

https://youtu.be/8xueHk28BnQ

 

Plank Leg Lift:

https://youtu.be/o8rWcTvtThc

 

Sumo Squat To Calf Raise:

https://youtu.be/8I9anHMwiDM

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 10 Minutes (5 Sets):
5 Full Grip Front Squat + 10 Seconds Full Grip Front Squat Hold

50-60% Of 1rm Front Squat

Every 2 Minutes For 12 Minutes (6 Sets):
5 Tempo Back Squats (3 Seconds Descent)

50-60% Of 1rm Back Squat

2 Sets:
6 Bulgarian Split Squats (Each Side)
6 Barbell Good Mornings

*Rest As Needed*

5 Minutes Of Max Effort:
Plank Hold

MOVEMENT DEMOS

Floor Touch To Jump:

https://youtu.be/cxnViCCw5D0

 

Deadlift Jump:

https://youtu.be/VAOh9hgLDjY

 

Down Up High Knee:

https://youtu.be/KCFSnnFwU48

 

Heel Elevated Air Squat:

https://youtu.be/8xueHk28BnQ

 

Plank Leg Lift:

https://youtu.be/o8rWcTvtThc

 

Sumo Squat To Calf Raise:

https://youtu.be/8I9anHMwiDM


THURSDAY

May 13, 2021

WORKOUT

Workout Details

Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.

TONE THE TUSH CHALLENGE

Every Minute For 5 Minutes (5 Sets):
10 Single Leg Romanian Deadlifts (Each Side)

Every Minute For 5 Minutes (5 Sets):
10 -20 Monster Walks
*Banded Optional

Every Minute For 5 Minutes (5 Sets):
10 Step Outs (Each Side)
*Banded Optional

MOVEMENT DEMOS

Single Leg Romanian Deadlift:

https://youtu.be/s54nMTWJYOk

 

Banded Monster Walk:

https://youtu.be/vPyPEAabmDI

 

Banded Step Out:

https://youtu.be/bIPumZGJkI0


FRIDAY

May 14, 2021

WARM UP

WORKOUT

Workout Details

Every 5 Minutes For 10 Minutes (2 Sets):
200m Run
20 Plank Bounces
20 Butterfly Sit Ups

TONE THE TUSH CHALLENGE

10 Sets:
2 Jumping Air Squats
4 Jumping Lunges
6 Cossack Squats
8 Kneeling Hip Thrusts
*Banded Optional

*Rest As Needed*

Modifications

Substitution For 200m Run:
200m On Any Machine / 6-8 Calorie On Any Machine / 6 Burpees / 30 Double Unders / 60 Single Unders

MOVEMENT DEMOS

Plank Bounce:

https://youtu.be/Hcvhq-pSFfU

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Jumping Air Squat:

https://youtu.be/VkX3-WfJAps

 

Jumping Lunge:

https://youtu.be/1sdcb-uEfU0

 

Cossack Squat:

https://youtu.be/jgwCIsyHDyY

 

Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8

WARM UP

WORKOUT

Workout Details

Every 5 Minutes For 20 Minutes (4 Sets):
200m Run
20 DB Plank Slides
20 Butterfly Sit Ups

TONE THE TUSH CHALLENGE

10 Sets:
2 Jumping Air Squats
4 Jumping Lunges
6 Cossack Squats
8 Banded Kneeling Hip Thrusts

*Rest As Needed*

Modifications

Substitution For 200m Run:
200m On Any Machine / 6-8 Calorie On Any Machine / 6 Burpees / 30 Double Unders / 60 Single Unders

MOVEMENT DEMOS

DB Plank Slide:

https://youtu.be/A-dNwGE3OVo

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Jumping Air Squat:

https://youtu.be/VkX3-WfJAps

 

Jumping Lunge:

https://youtu.be/1sdcb-uEfU0

 

Cossack Squat:

https://youtu.be/jgwCIsyHDyY

 

Banded Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8

WARM UP

WORKOUT

Workout Details

3 Sets:
5 Single Arm DB Clusters (Each Side)
5 Single Arm KB Bottoms Up Press (Each Side)
5 Single Arm DB Lateral Raises (Each Side)

*Rest As Needed*

Every 5 Minutes For 20 Minutes (4 Sets):
200m Run
20 DB Plank Slides
20 Butterfly Sit Ups

TONE THE TUSH CHALLENGE

10 Sets:
2 Jumping Air Squats
4 Jumping Lunges
6 Cossack Squats
8 Banded Kneeling Hip Thrusts

*Rest As Needed*

Modifications

Substitution For 200m Run:
200m On Any Machine / 6-8 Calorie On Any Machine / 6 Burpees / 30 Double Unders / 60 Single Unders

MOVEMENT DEMOS

Single Arm DB Cluster:

https://youtu.be/sc6HSj7pTd4

 

Single Arm KB Bottoms Up Press:

https://youtu.be/iDTl-F_sKYU

 

Single Arm DB Lateral Raise:

https://youtu.be/4DCbqoRMSgk

 

DB Plank Slide:

https://youtu.be/A-dNwGE3OVo

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Jumping Air Squat:

https://youtu.be/VkX3-WfJAps

 

Jumping Lunge:

https://youtu.be/1sdcb-uEfU0

 

Cossack Squat:

https://youtu.be/jgwCIsyHDyY

 

Banded Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8

WARM UP

WORKOUT

Workout Details

3 Sets:
6 Sumo Deadlifts

60-70% Of 1rm Sumo Deadlift

3 Sets:
6 DB Sumo Squat Romanian Deadlifts

*Rest 60-90 Seconds Between Sets*

3 Sets:
5 Single Arm DB Clusters (Each Side)
5 Single Arm KB Bottoms Up Press (Each Side)
5 Single Arm DB Lateral Raises (Each Side)

*Rest As Needed*

Every 5 Minutes For 20 Minutes (4 Sets):
200m Run
20 DB Plank Slides
20 Butterfly Sit Ups

TONE THE TUSH CHALLENGE

10 Sets:
2 Jumping Air Squats
4 Jumping Lunges
6 Cossack Squats
8 Banded Kneeling Hip Thrusts

*Rest As Needed*

Modifications

MOVEMENT DEMOS

Sumo Deadlift:

https://youtu.be/IO4OupENnAI

 

Sumo Squat Romanian Deadlift:

https://youtu.be/QjQbYNFzYOk

 

Single Arm DB Cluster:

https://youtu.be/sc6HSj7pTd4

 

Single Arm KB Bottoms Up Press:

https://youtu.be/iDTl-F_sKYU

 

Single Arm DB Lateral Raise:

https://youtu.be/4DCbqoRMSgk

 

DB Plank Slide:

https://youtu.be/A-dNwGE3OVo

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Jumping Air Squat:

https://youtu.be/VkX3-WfJAps

 

Jumping Lunge:

https://youtu.be/1sdcb-uEfU0

 

Cossack Squat:

https://youtu.be/jgwCIsyHDyY

 

Banded Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8

WARM UP

WORKOUT

Workout Details

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

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

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

Set 1 - 5: 55-65% 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

MOVEMENT DEMOS

Plank Bounce:

https://youtu.be/Hcvhq-pSFfU

 

Butterfly Sit Up:

https://youtu.be/ZY1j46ozHHU

 

Jumping Air Squat:

https://youtu.be/VkX3-WfJAps

 

Jumping Lunge:

https://youtu.be/1sdcb-uEfU0

 

Cossack Squat:

https://youtu.be/jgwCIsyHDyY

 

Kneeling Hip Thrust:

https://youtu.be/rRSSY41EFm8


SATURDAY

May 15, 2021

WARM UP

WORKOUT

Workout Details

(12 Minute Time Cap)

20 Pop Squats
30 Deadlift Jumps
50 Mountain Climbers
400m Run
50 Mountain Climbers
30 Deadlift Jumps
20 Pop Squats

TONE THE TUSH CHALLENGE

5 Sets:
10 Seconds Lunge Hold (Each Side)
5 Broad Jumps
5 Air Squats

4 Sets:
20 Seconds Air Squat Hold
4 Floor Touch To Jumps
4 Jumping Air Squats

3 Sets:
30 Seconds Glute Bridge Walkouts
3 Sumo Squats
3 Inchworms

*Rest As Needed*

Modifications

Substitution For 400m Run:
400m On Any Machine / 8-12 Calorie On Any Machine / 50 Bicycle Kicks + 25 Butterfly Sit Ups / 50 V Ups / 100 Quick Taps

MOVEMENT DEMOS

Pop Squat:

https://youtu.be/88ar-MUh2ro

 

Deadlift Jump:

https://youtu.be/VAOh9hgLDjY

 

Mountain Climber:

https://youtu.be/SSUB7zrU6sg

 

Lunge Hold:

https://youtu.be/1xvk7K1s7_o

 

Broad Jump:

https://youtu.be/mOUCwjp6xs8

 

Air Squat:

https://youtu.be/aCsSvnjockk

 

Air Squat Hold:

https://youtu.be/3_Ehm97Fkv4

 

Floor Touch To Jump:

https://youtu.be/cxnViCCw5D0

 

Jumping Air Squat:

https://youtu.be/VkX3-WfJAps

 

Glute Bridge Walkout:

https://youtu.be/vWgcCMz-1pM

 

Sumo Squat:

https://youtu.be/dI84HigJuQk

 

Inchworm:

https://youtu.be/2N-vP_P13hY

WARM UP

WORKOUT

Workout Details

For Time:
(18 Minute Time Cap)

20 DB Thrusters
30 KB Swings
50 Double Unders / 100 Single Unders
400m Run
50 Double Unders / 100 Single Udners
30 KB Swings
20 DB Thrusters

TONE THE TUSH CHALLENGE

5 Sets:
10 Seconds Lunge Hold (Each Side)
5 KB Russian Swings
5 KB Goblet Squats

4 Sets:
20 Seconds Banded Air Squat Hold
4 DB Thrusters
4 DB Front Squats

3 Sets:
30 Seconds Banded Glute Bridge Walkouts
3 KB Sumo Deadlifts
3 KB Sumo Deadlift High Pulls

*Rest As Needed*

Modifications

Substitution For 75 Double Unders / 150 Single Unders:
150 Quick Taps / 100 Mountain Climber Twists / 100 Plank Jacks

Substitution For 400m Run:
400m On Any Machine / 8-12 Calorie On Any Machine / 50 Bicycle Kicks + 25 Butterfly Sit Ups / 50 V Ups / 100 Quick Taps

MOVEMENT DEMOS

DB Thruster:

https://youtu.be/8yPcDDvWqsE

 

KB Swing:

https://youtu.be/DWB0TmruJuA

 

Double Unders:

https://youtu.be/SqGUx2OolfM

 

Single Unders:

https://youtu.be/lzDV6Az0Sfg

 

Lunge Hold:

https://youtu.be/1xvk7K1s7_o

 

KB Russian Swing:

https://youtu.be/KAMbttiX7Vw

 

KB Goblet Squat:

https://youtu.be/3c9j_NpTUKE

 

Banded Air Squat Hold:

https://youtu.be/3_Ehm97Fkv4

 

DB Front Squat:

https://youtu.be/NCgj_SxrMB4

 

Banded Glute Bridge Walkout:

https://youtu.be/ROp6V0tuXQo

 

KB Sumo Deadlift:

https://youtu.be/wZKs5e0QSZc

 

KB Sumo Deadlift High Pull:

https://youtu.be/sq7wIKnGBKw

WARM UP

WORKOUT

Workout Details

2 Sets:
8 Bench Dips
8 Crossbody V Ups

2 Sets:
8 DB Tate Press
8 Plank Hip Taps

*Rest As Needed*

For Time:
(25 Minute Time Cap)

25 DB Thrusters
50 KB Swings
75 Double Unders / 150 Single Unders
800m Run
75 Double Unders / 150 Single Udners
50 KB Swings
25 DB Thrusters

TONE THE TUSH CHALLENGE

5 Sets:
10 Seconds Lunge Hold (Each Side)
5 KB Russian Swings
5 KB Goblet Squats

4 Sets:
20 Seconds Banded Air Squat Hold
4 DB Thrusters
4 DB Front Squats

3 Sets:
30 Seconds Banded Glute Bridge Walkouts
3 KB Sumo Deadlifts
3 KB Sumo Deadlift High Pulls

*Rest As Needed*

Modifications

Substitution For 75 Double Unders / 150 Single Unders:
150 Quick Taps / 100 Mountain Climber Twists / 100 Plank Jacks

Substitution For 800m Run:
800m On Any Machine / 15-20 Calorie On Any Machine / 100 Bicycle Kicks + 50 Butterfly Sit Ups / 75 V Ups / 150 Quick Taps

MOVEMENT DEMOS

Bench Dip:

https://youtu.be/sbKPRzlkJgo

 

Crossbody V Up:

https://youtu.be/NUzbowAUzBE

 

DB Tate Press:

https://youtu.be/yaBmtkjBKjw

 

Plank Hip Tap:

https://youtu.be/48Eo2IPWeYs

 

DB Thruster:

https://youtu.be/8yPcDDvWqsE

 

KB Swing:

https://youtu.be/DWB0TmruJuA

 

Double Unders:

https://youtu.be/SqGUx2OolfM

 

Single Unders:

https://youtu.be/lzDV6Az0Sfg

 

Lunge Hold:

https://youtu.be/1xvk7K1s7_o

 

KB Russian Swing:

https://youtu.be/KAMbttiX7Vw

 

KB Goblet Squat:

https://youtu.be/3c9j_NpTUKE

 

Banded Air Squat Hold:

https://youtu.be/3_Ehm97Fkv4

 

DB Front Squat:

https://youtu.be/NCgj_SxrMB4

 

Banded Glute Bridge Walkout:

https://youtu.be/ROp6V0tuXQo

 

KB Sumo Deadlift:

https://youtu.be/wZKs5e0QSZc

 

KB Sumo Deadlift High Pull:

https://youtu.be/sq7wIKnGBKw

WARM UP

WORKOUT

Workout Details

2 Sets:
8 Bench Dips
8 Crossbody V Ups

2 Sets:
8 DB Tate Press
8 Plank Hip Taps

*Rest As Needed*

Every 2 Minutes For 10 Minutes (5 Sets):
5 1-1-2 DB Bench Press
20-30 Seconds Seated Plate Raise Hold

For Time:
(25 Minute Time Cap)

25 Thrusters
50 KB Swings
75 Double Unders / 150 Single Unders
800m Run
75 Double Unders / 150 Single Udners
50 KB Swings
25 Thrusters

TONE THE TUSH CHALLENGE

5 Sets:
10 Seconds Lunge Hold (Each Side)
5 KB Russian Swings
5 KB Goblet Squats

4 Sets:
20 Seconds Banded Air Squat Hold
4 DB Thrusters
4 DB Front Squats

3 Sets:
30 Seconds Banded Glute Bridge Walkouts
3 KB Sumo Deadlifts
3 KB Sumo Deadlift High Pulls

*Rest As Needed*

Modifications

Substitution For 75 Double Unders / 150 Single Unders:
150 Quick Taps / 100 Mountain Climber Twists / 100 Plank Jacks

Substitution For 800m Run:
800m On Any Machine / 15-20 Calorie On Any Machine / 100 Bicycle Kicks + 50 Butterfly Sit Ups / 75 V Ups / 150 Quick Taps

MOVEMENT DEMOS

Bench Dip:

https://youtu.be/sbKPRzlkJgo

 

Crossbody V Up:

https://youtu.be/NUzbowAUzBE

 

DB Tate Press:

https://youtu.be/yaBmtkjBKjw

 

Plank Hip Tap:

https://youtu.be/48Eo2IPWeYs

 

1-1-2 DB Bench Press:

https://youtu.be/GhXQtW2xPro

 

Seated Plate Raise Hold:

https://youtu.be/YzZ0zVfN2P4

 

Thruster:

https://youtu.be/Jj6Ua6fbLOA

 

KB Swing:

https://youtu.be/DWB0TmruJuA

 

Double Unders:

https://youtu.be/SqGUx2OolfM

 

Single Unders:

https://youtu.be/lzDV6Az0Sfg

 

Lunge Hold:

https://youtu.be/1xvk7K1s7_o

 

KB Russian Swing:

https://youtu.be/KAMbttiX7Vw

 

KB Goblet Squat:

https://youtu.be/3c9j_NpTUKE

 

Banded Air Squat Hold:

https://youtu.be/3_Ehm97Fkv4

 

DB Thruster:

https://youtu.be/8yPcDDvWqsE

 

DB Front Squat:

https://youtu.be/NCgj_SxrMB4

 

Banded Glute Bridge Walkout:

https://youtu.be/ROp6V0tuXQo

 

KB Sumo Deadlift:

https://youtu.be/wZKs5e0QSZc

 

KB Sumo Deadlift High Pull:

https://youtu.be/sq7wIKnGBKw

WARM UP

WORKOUT

Workout Details

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

60-70% Of 1rm Back Squat

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

60-70% 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 Step Ups (Each Side)
Station 3: 8-12 Banded Side Steps (Each Side)

 

MOVEMENT DEMOS

Pop Squat:

https://youtu.be/88ar-MUh2ro

 

Deadlift Jump:

https://youtu.be/VAOh9hgLDjY

 

Mountain Climber:

https://youtu.be/SSUB7zrU6sg

 

Lunge Hold:

https://youtu.be/1xvk7K1s7_o

 

Broad Jump:

https://youtu.be/mOUCwjp6xs8

 

Air Squat:

https://youtu.be/aCsSvnjockk

 

Air Squat Hold:

https://youtu.be/3_Ehm97Fkv4

 

Floor Touch To Jump:

https://youtu.be/cxnViCCw5D0

 

Jumping Air Squat:

https://youtu.be/VkX3-WfJAps

 

Glute Bridge Walkout:

https://youtu.be/vWgcCMz-1pM

 

Sumo Squat:

https://youtu.be/dI84HigJuQk

 

Inchworm:

https://youtu.be/2N-vP_P13hY


SUNDAY

May 16, 2021

WORKOUT

Workout Details

TONE THE TUSH CHALLENGE

Buy In:
45-60 Seconds Reverse Hypers
*Banded Optional

5 Sets:

10 Single Leg Box Squats (Each Side)
10 Step Up Kick Backs (Each Side)
10 All 4 Rainbows (Each Side)

Buy Out:
45-60 Seconds Reverse Hypers

MOVEMENT DEMOS

Reverse Hyper:

https://youtu.be/dKweZlNjofo

 

Single Leg Box Squat:

https://youtu.be/qXE7Wd0nN2U

 

Step Up Kick Back:

https://youtu.be/DXqh5TWIuAc

 

All 4 Rainbow:

https://youtu.be/QyzCqBSoD8E