Summer Sweat #8 by Kristin
HIIT 30:10 2x
1. burpee Hang Clean
2. Single DB Offset Squat Press
3. Ground to OH
Strength 2x
1. 5 BB power cleans & 10 BB DL
2. 5 DB DL Clean Box Squat & 10 DB Death Marches
3. 5 BB Push Press & 10 Box squats
4. 5 KB Alt Swings & 10 KB Cleans
5. 5 BB Bent Row & 10 alt ...
2022 Vacation Workout #1 Dumbbell Only by Kristin
Warm-up Tabata
1. Burpee no push
2. Skaters
5x5
1. Rev Lunge to Curtsy/leg
2. Burpee Clean
3. Plank Rows
50:10 ABAB (12 min)
1. Manmaker
2. Suitcase Squat to Squat Jump
3. comp burpee Devils Press
4. Chest Press Leg Lifts
5. burpee Double Arm Snatch
6. Death Marc...
2022-07-18 04:01:01 +0000 UTC View Post
Glute Building: Heavy Glutes #24
Tabata
1. runners lunge tap and stand
2. low lateral lunge and twist
Superset 1: 5x
1. 5 reps max weight
2. 10 box jumps
Superset 2: 4x
1. 6 Bstance per leg
2. 10 deficit KB lunge pulses/leg
Giant Set: 3x 8 reps
1. BB Split Lunges (8/leg)
2. heavy box squats<...
Summer Sweat #7
2 min tabata warm up
1. lunge back toe touch
2. chair lunges
5x5 SS #1
1. Plank hop KB power clean
2. Russian twist weight drop off
Tabata Pair
1. Rev grip push-up & plank tuck jump
2. Sumo squat hold bi curls
5x5 SS #2
1. Good mornings
2. Squat drop weight box jump
True Tabata: 4x per side
...
Glute Building: Full Body & Glutes #6
Tabata circuit warm up
1. chair lunges
2. 3 Switch foot mtn climbers and 2 Lunge hops
3. 3 skaters curtsy lunge hop
4. Switch Lunge burpees
HIIT 50:10 2x
1. LL curtsy step down
2. Curtsy up over and switch
3. RL curtsy step down
4. LL SL burpee to split lunge
5. curtsy sw...
2022-07-11 04:01:01 +0000 UTC View Post
Glute Building: Volume Lift #24
Activation
25 abductors
10 kang squats
25 Banded Lateral Walks
50 Frog Pumps
Set 1: 5x
20 reps banded thrusts
10 goodmornings
Set 2: 4x
6 1&1/2 hip thrusts
12 bench SLDL
Set 3: 3x
10 knee down/elbow side plank leg lift/side (toe down)
20 Swings
Set 4: 5x...
2022-07-09 04:01:00 +0000 UTC View Post
Summer Sweat #6
KB HIIT 30:10 2x
1. Staggered push-up offset DL
2. Rollback reset swing
3. 5 jab cross 5 swings
Strength 2x
1. 5 KB hang cleans & 10 KB swings
2. 5 BB Squat & 10 alt Rev lunges 1=1
3. 5 KB power cleans to box squats & 10 offset step ups 5/side
4. 5 BB Box squat and press & 10 hang power cleans
5. 5 KB sumo squat to cur...
Upper Body & Burpees #3
Hiit #1: 50:10 2x
1. SSD chest press
2. Push-up Alt t-stand press
Round 1: 10 Burpee BB DL
Round 2: 5 BB kickstand DL/leg
HIIT #2 50:10 2x
1. Oblique plank hop SSD bent row
2. Push-up to kneeling back fly
Round 1: 10 BB push presses
Round 2: 5 burpee BB clean and press
HIIT#3: 50:10 2x...
Glute Building: Heavy Glutes #23
Warmup Tabata Warm-up: (4x each move before going to the next)
1. Seated Abductors
2. Banded BW Box Squats
3. Walking Lat Band Walks (BC side steps)
4. Froggy Pumps
Giant Set: 5x
10 Kb Sumo Squats
8 Heavy Thrusts
5/leg Deficit Stag Stance Squats
SS: 5x
5 Bb Rev Lunge
10 S...
2022-07-02 04:01:00 +0000 UTC View Post
Summer Sweat #5 by Kristin
5x5 SS #1
1. Tricep Burpee Kickbacks
2. Pullover leg raise
Tabata Pair
1. Tricep Makers
2. Around the World to OH Tricep Ext
5x5 SS #2
1. BB Clean & Press
2. KB Rev Lunge to Curtsy 5/leg
True Tabata: (alt arm/leg each round
1. staggered pushup KB SA Swing Catch Rev Lunge
5x5 S...
2022-07-01 04:00:06 +0000 UTC View Post
Glute Building: Full Body & Glutes #5
Superset
1. 20-2 heavy Thrusts
2. 5 swings 5 kb DL
HIIT pyramid
1. Alt Staggered pushup SA swing
2. Burpee db increasing squats
Superset 3x
1. 5 BB DL
2. 8 bench sldl
HIIT Pyramid
1. burpee increasing box jump
2. incline plyo push...
2022-06-27 04:01:00 +0000 UTC View Post
Glute Building: Volume Glutes #23
Superset 1: 5x
1. 15 hip thrusts
2. 5 swings 5 resets
Superset 2: 4x
1. 8 heel elv KB DL
2. 15 banded bosu under back bridges
Superset 3: 3x
1. 10 toe touch lunges/leg
2. 6 sldl/leg
Superset 4: 3x
1. 8 bulgarians/leg
2. kb 5 squat/dl 5 dl /quat
Ladder Fini...
2022-06-25 04:01:00 +0000 UTC View Post
Summer Sweat #4 by Julia & Kristin
Bosu HIIT 30:10 2x
1. Bosu Burpee
2. Alt Stag Pushup spiderknee (then up and over for other side)
3. Plank hop + 6 high knee toe taps
Strength 2x
1. 5 DB Bent Row & 10 DB Push Press
2. 5 KB Hang Clean & 10 Alt KB tactical to Offset DL
3. 5 BB Clean Press & 10 BB Front Squat<...
2022-06-24 04:00:03 +0000 UTC View Post
Upper Body & Burpees #2
Hiit #1: 50:10 2x
1. SSD wide grip bent rows
2. SSD Arnold press & push press
Round 1: 10 Burpee Double arm snatch
Round 2: 5 Double arm snatches
HIIT #2 50:10 2x
1. SSD incline chest press
2. Bosu burpees
Round 1: 10 Front raises
Round 2: 5 burpee SSD front raises
HIIT#3: 50:10 2x
1. SSD gorill...
Glute Building; Heavy Lift #22
Tabata warm up
1. weighted frog pumps
2. sand bad DL
Thrusts Heavy
10 thrusts every 40 seconds 5x
Thrusts Heavier
8 thrusts every 30 seconds 5x
Max thrusts
5 reps every 20 seconds 5x
SET 1: 10 reps 1x 5 reps 3x
1. Butt to bosu squats
2. dragon lunges
3. KB hang cleans 2022-06-18 04:01:00 +0000 UTC View Post
Summer Sweat #3
5x5 SS #1
1. Burpee Reset swing
2. Around the worlds
Tabata Pair
1. Squat drop weight Box jump
2. burpee db clean
5x5 SS #2
1. Rev Grip Burpee Arnold press
2. Heavy DB DL
Tabata:
1. SA OH off set rev lunge
2. Staggered push-up bi curl
5x5 SS #3
1. BB push press
2. Tactical lunges
Tabata Pair...
2022-06-17 04:00:02 +0000 UTC View Post
Glute Building: Full Body & DL Glutes #4
Tabata Starter 20:10 - 4x each move medium KB
1. staggered SL pushup to lunge and SA row
2. Tactical lunge and offset DL
3. SA Swing to switch Catch Rev Lunge
4. Pushup on handle clean & press
5 reps 4x
1. BB DL
2. 5 Swings 5 DL
3. heavy Db Burpee DL
**** Between Ro...
2022-06-15 04:01:01 +0000 UTC View Post
Full Body Reps & Tabata Pairs
Warmup Tabata pair:2 mins
1. yoga flow
2. pop squats
Superset 1 4x
1. 8 Bb RDL
2. 5 kb dL and power clean
**30 seconds of Hallo holds between each round**
Tabata pair
1. KB rdl
2. Bb dL and power clean
strength 8- 2 reps
1. Manmakers
2. front Box squat
3. SA bench...
2022-06-13 04:00:03 +0000 UTC View Post
Glute Building: Volume Lift #22
Tabata
1. weighted bridge + pulse
2. Cha chas
HIPTHRUSTS & abductions
10x10
Pyramid Superset
1. 10-2 bosu bridges
2. 10 Bridge pulses
Giant set 6 reps 3x
1. Static Curtsey lunges 6/leg
2. RDL
3. kickstand DL
Super set 3x
1. 5 Barbell Sumo squat +2 rev lunge
2...
Summer Sweat #2
Bodyweight HIIT 30:10 2x
1. Walk out push-up oblique plank hop
2. Alt SL Hand release push-ups
3. Comp burpees star jump
Barbell Strength 2x
1. 5 BB push press & 10 Alt step ups
2. 5 BB bent rows & 10 alt Rev lunges
3. 5 BB power clean & 10 front box squats
4. 5 BB split lunges/leg & 10 su...
2022-06-10 04:00:03 +0000 UTC View Post
Full Body & Glutes #3
Combo Move 5-1
DB Power clean to alt SA press
***10 Swings in between each round
Giant set 10-2
1. Hipthrusts
2. Good mornings
3. Rev hypers
HIIT 30:10 2x
1. Burpee Switch lunge squat jump
2. Roll back star jump
3. 3 lateral tuck jumps competition burpee
Combo Move 5-1
decline pushup, p...
Full Body & Chest by Kristin R
2 minute Tabata Warmup:
1. Commandos
2. Squat Jack Touchdowns
SS #1: 15, 12, 8
1. Chest Press
2. Chest Fly
Tabata Circuit (one round Db & one KB)
1. Burpee Clean
2. DL to Hang Clean
3. Burpee Bent Row
4. Squat Thrusters
Giant Set: 12, 10, 8 & 8 (dropset)
1. I...
2022-06-06 04:00:03 +0000 UTC View Post
Glute Building: Heavy Glutes #21
Activation tabata
1. Low lateral lunge and twist
2. weighted bridge 1&1/2
BC Thrust Pyramid Scheme 2x each weight except 5 reps do 5x
15 reps + 15 Adductors
10 reps + 10 Adductors
5 reps + 5 Adductors
20 reps + 20 Adductors
Superset set: 2x
1.15 BB bridge on bosu
2. 5-1 ...
2022-06-04 04:01:00 +0000 UTC View Post
Summer Sweat #1 by Kristin R
5x5 SS #1
1. Burpee KB High Pull
2. Bent Arm Raises
Tabata Pair
1. Alt SA Snatch
2. Squat Thrusters
5x5 SS #2
1. Rev Grip Burpee Bicep Curl
2. Rev Grip Bent Rows
True Tabata: (alt BB & DB)
1. Burpee Clean & Press
5x5 SS #3
1. BB DL hang Power Clean
2. Kicksta...
2022-06-03 04:00:02 +0000 UTC View Post
Glute Building: Full Body & Thrusts #2 Barbell Strength
**Format by: https://www.youtube.com/c/McLaneFitness/videos
2 min tabata warmup
1. walk out pushup plank jack shoulder tap
2. lunge pops
BB Strength Set 8 reps 2x 125 -145 lb BB
1. 1 &1/2 ...
Full Body by Kristin
2 min warm up
Low lateral lunge and twist
Comp burpees
Pyramid - Remove a Move & Decrease Reps
1. 12 KB B-stance Squats 6/leg
2. 10 Plank Rows 2=1
3. 8 Around the world crunches
4. 6 SSD Arnold Press
5. 4 KB Hang Clean + Squat swings
6. 2 Combo Manmaker
HIIT Pyramid:
1. Squat DL, DL Sq...
2022-05-30 04:00:03 +0000 UTC View Post
Glute Building: Volume Lift #21
Tabata activation20:10 3x
BW kang squats
Frog pumps
Hip Thrusts:
15-1 w/ 15 seated knees up adductors
Heavier Thrust: 4x
1. 8 Thrusts
2. 5 swings 5 DL
Superset: 3x
1. 10 Box Squats w/ 2 seated adductors
2. 5 KB Squat DL, 5 DL Squat
Giant Set: 3x
1. 10 hamstring curls 2022-05-28 04:00:02 +0000 UTC View Post
Spring Challenge #10 by Kristin R
BW Tabata: 20:10 2x
1. Incline Plank Hops
2. Decline Burpees
3. High Knee Toe Taps
4. Chair Lunges
Remove a Move and Rep Pyramid
10-2 BB Bent Row
8-2 Deadstop Rev Lunge
6-2 Kneeling SA Clean to Turkish press 6/arm
4-2 KB DL, DL Power Clean, Front Squat
2 Decline Spiderknee Manmak...
2022-05-27 04:01:00 +0000 UTC View Post
Glute Building: Full Body & Thrusts #1
Warmup Tabata Pair:
1. groiners twist reach
2. Frog Pumps
Remove a move and reps Pyramid
1. 10 Heavy Hip Thrusts
2. 8 Stag Burpee Snatch (4/arm)
3. 6 combo Heavy Reset Swings, hops, DL
4. 4 SSD Clean and Press
5. 2 manmakers
No Rest Tabata (switch arms after 4 rounds)
1....
2022-05-25 04:00:02 +0000 UTC View Post
Upper Body, Burpees & Core by Kristin
Warmup: 30:10 2x
1. Commandos to TStand
2. Bear Kickthroughs
Single Dumbbell - 4x
1. 5 Snatch to Windmill
2. 6 Alt Pendalay Row
3. 7 Chest Press Cross Crunch
4. 8 Sa Pullover to SA Skullcrusher
HIIT 30:10 2x
1. Burpee Double Arm Snatch
2. Kb Burpee Bent Row
3. Decli...
2022-05-23 04:00:03 +0000 UTC View Post