Julia Kroesen: Fit Body by Julia

Glute Building: Heavy Booty #20 (Correct Video!!)

Sorry for the mistaken upload of Volume Glutes #20 yesterday!! Luckily I was able to find, process, and re-upload the correct video...and I'm go glad because I didn't want to repeat this one!! Have fun Booty Builders!!

Glute Building: Heavy Booty #20

Tabata pair: 4x each

1. bird dogs

2. banded weighted bridge pulses

Max Thrusts:

1. 8-1 ladder...

Spring Challenge #9

Spring Challenge #9

Warm up 2 min tabata

1. down dog up dog

2. 3 groiners twist

HIIT Tabata: 20:10 4x each move before moving to the next move. Tabata is adapted from Scott Herman Death by Dumbbells
Tabata 1: 10 mins
1. Dumbbell squat
2. Dumbbell renegade row
3. dumbbell weighted burpee
4. dumbbell T-stand pushups
5. dumbbell cross cru...

Gute Building: Volume Glutes #20

Gute Building: Volume Glutes #20

Set: 2x 10 reps/move

1. donkey kickbacks

2. fire hydrants

3. 20 weighted banded bridge pulses

Set: 4x

1. 15 Banded Thrusts

2. 12 Swings

3. 10 heels elv kb DL

Set: 3x

1. 6 tactical lunges 2=1

2. 8 bstance thrusts/leg

Set: 3x

15 bosu behind back bridges

8 SLDL

Full Body Barbell Strength

Full Body Barbell Strength

** Format idea 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
1. DL
2. Power cleans
3. Push presses
4. Alt R...

Glute Building: Heavy Glutes #19

Glute Building: Heavy Glutes #19

Banded Warmup 2

10 Box Squats

10 Goodmorning

20 Bridge

Tabata:

1. weighted bridge pulses

2. Weighted Frog Pumps

Set: 4x
8 Heavy Thrusts with 10 sec hold on last rep

10 Heavy Swings

Set: 3x

1. 6 BB RDL

2. 8 Heels Elevated Goblet Squats

5-1 Single Side Combo Moves

Spring Challenge #8

Spring Challenge #8
Warmup pair 2 mins
1. Plank shoulder tap push-up to down dog stretch
2. Plank hop 2 standing toe touches

HIIT 30:10 3x 8 mins
1. Sldl clean to rev lunge and press
2. Sldl clean to rev lunge and press
3. RL Roll back to rocket step up
4. LL roll back to rocket step up

3 min AMRAP: 5 reps
Push-ups
Cross crunches/si...

Glute Building: Volume Booty #19

Glute Building: Volume Booty #19

Banded Warmup 2 x

10 pop Squats

10 Goodmorning

20/leg Cha Cha

20 Bridge

Thrust Set: 6x

1. 10 1&1/2 Banded Hip thrusts

2. 8 heavy tactical lunges 2=1

Set: 3x

1. 6 staggered squat to curtsy lunge

2. 6 Standing banded 3 way kickbacks (straight back, Cha cha, lateral)

S...

Full Body No rest Tabatas & Reps

Full Body No rest Tabatas & Reps

3 Minute AMRAP

1. 3 bear kickthroughs to Pushups

2. 4 Plank Hops to stand

3. 5 Squat Jacks

4. 6 Switch Lunges 1=1

NO REST Tabata Circuit: 4x each pair

1. plank hop Swing to Squat Swing::Kb DL

2. Plank Row to kneeling Clean and press::Plank Hold

3. KB DL High Pull::high pull hold

Giant Set: 4x

...

Glute Building: Heavy Glutes #18

Glute Building: Heavy Glutes #18

Activation

25 frog pumps

10 rev hypers

10 banded donkeys

10 side to side steps

Set: 6x

1. 5 Heavy Banded Thrusts

2. 8 swings

3. 3 hang cleans

Set: 4x

1. 5 BB Sumo DL

2. 10 banded fire hydrants

Set: 2x

1. 8 BB tap box Squats

2. 10 BB Bridge Back on Bosu...

Spring Challenge #7

Spring Challenge #7

Warm up 3 min AMRAP

1. walk out pushup

2. 2 groiners twist and reach

3. 4 low lateral lunges

5. 5 pop squats

BB Deadly Pyramid 4x

1. 2 bent rows

2. 4 hang cleans

3. 6 push press

4. 8 Curtsy Lunge (4/leg)

5. 10 box squats

**Between each round 60 seconds**

1.  Burpee 4 renegade ...

Glute Building: Volume Lift #18

Glute Building: Volume Lift #18
Warm up
50 frog pumps
25 weighted frog pumps
10 leg lift hip ups/side
10 low lateral lunges and twist

Hip Thrusts: 3x
30 reps
30 Seated Abductors 

Thrust Set: 3x
8 reps with 10 pulses and 10 sec holds
12 KB Sumo Squats

Circuit Set: 4x
8/leg heavy Kb tactical lunges
10 BB Sumo box S...

Busy Morning Full Body

Busy Morning Full Body

3 Minute AMRAP

1. 3 Froggy Pushups

2. 4 Froggy Plank Hops

3. 5 lateral touch downs

4. 6 squat jumps

HIIT 30:10 3x
1. RA OH LA down LL Rev lunge
2. LA OH RA down RL Rev lunge
3. Burpee Double arm db sumo swing clean
4. Around the world leg drops

Single db combo move: pyramid on the second move
1....

Glute Building: Heavy Glutes #17

Glute Building: Heavy Glutes #17

Banded activation 10/leg 2x
1. Donkey kickbacks
2. Fire hydrants
3. Side to side steps

Superset 1: 5x
1. 5 reps max weight
2. 10 box squat jumps

Superset 4x
1. 10 B-stance/leg
2. 10 db lunge pulses/leg

Giant Set: 3x
1. BB Split Lunges (8/leg) 
2. 15KB Swings
3. 10 Heel elv BB D...

Spring Challenge #6 by Kristin R

Spring Challenge #6 by Kristin R

Warmup Tabata:

1. Prisoner Squat Jacks

2. comp Burpee

True Tabata NO REST 20:10 -  (1st move 20 sec, 2nd move on 10 seconds)

1. Kb swings, Squat Swings, reset swings, side step swings

2. Kb Upright Rows

1. Elv Plank SA Row (switch after 4x)

2. elv Tstand Press (switch after 4x)

1. K...

Glute Building: Volume Glutes #17

Glute Building: Volume Glutes #17

Warmup: 1x

100 frog pumps

50 Adductors (laying back, elbows, sitting up, lean fwd, standing - 10 of each)

25/leg Cha Chas

10/leg Side lying Leg raises toe pointing down

Thrusts: 5x

15 Thrust + Pulse

15 BW Banded, push knees out

15 Seated Adductors

KB Set: 3x

8 Full to Half RDL

10/leg  ...

Upper Body & Burpees

Upper body and burpees
Tabata warm up

1. walk out pushup 3 plank jacks

2. low lateral lunge and twist

Hiit #1: 50:10 2x
1. Alt Sa snatch to sa shoulder press
2. Ssd chest fly
Round 1: 10 Burpee Arnold press
Round 2: 5 Arnold press

HIIT #2 50:10 2x
1. Kb power clean and hinge forward eccentric row
2. Kneeling clean and press + kick...

Glute Building: Heavy Glutes & Core #16

Glute Building: Heavy Glutes & Core #16
Warmup:

20 Glute Bridge

60 3 way Abductors

25 Walking Banded side to side Squats

10/leg SL bridge

5x5

1. Max Thrusts

2. Max KB Goblet Squat

Tabata:

1. BB alt rev lunges

2. hallo hold flutters

6x6

1. Suitcase squats

2. swings & reset swigns

Tabat...

Spring Challenge #5

Spring Challenge #5

Express tabata warm up

1. walk out pushup walk back squat jump

2.3 groiners twist and reach
combo moves 5-1
1. Manmakers

2. box jump & bench hops

60 sec between rounds
1. Dead bugs sa headbangers
2. bicycles
3. Commando to T-stand reach under
4. Star crunch
5. Cross crunches

Pyramid 8 -2 reps<...

Glute Building: Volume Glutes #16

Glute Building: Volume Glutes #16

Warm up work 10 reps 2x
1. Side laying leg lifts on bench
2. Rev hypers
3. Leg lift hip ups


Hip thrusts supersets 4x
1. 15 reps
2. 8 kb kickstand dl /leg

Super Set 3: 4x
20 ball Hamstring curls
15 Kb deficit Sumo squats

10-2
1. Rev lunges/leg
2. Swing to squat swing
3. Dead...

Upper Body & Core by Kristin R

Upper Body & Core by Kristin R

Warm-up

1. burpee Squat Jacks 2x

2. bench lateral touch downs

SS: 3x

1. 10 Bicep up Hammer Down

2. 5 Rev Grip Pushup Press Back

***Between Rounds - Combo Move:

5 Burpee SSD Clean & Press (5 Pushup, 5 plank hops, 5 Single, 5 Single, 5 Double)

30:10 HIIT - 4x

1. alt SA Row to Snatch

2. front r...

Glute Building: Heavy Glutes #15

Glute Building: Heavy Glutes #15

Warm up 2x

25 Frog Pumps

10 BW Banded Goodmornings

10/leg Cha Chas

HEAVY Hip Thrust – 5x

1. 5 Full

2. 5 Deadstop and 3 count holds

***Between Rounds***

5 donkeys

5 rainbows

5 firehydrants

Super Set - 4x

1. 5 curtsy lunges/leg

2. 10 ball or bar hyperextensi...

Spring Challenge #4

Spring Challenge #4

Tabata Warm Up 4 minutes

1. slow mtn climbers

2. walk out pushup t stand

3. groiners

4. rollbacks to stand

10 reps

HIIT 50:10

8 reps HIIT

HIIT 2022-04-15 04:00:03 +0000 UTC View Post

Glute Building: Volume Glutes #15

Glute Building: Volume Glutes #15

Warm up work 10 reps 2x
1. Side laying leg lifts on bench
2. Rev hypers
3. Ball or bar hypers
4. Donkey kicks

Hip thrusts supersets 8x
1. 10 reps
2. 15 swings

5x
5 thrusts, 5 1/2 thrusts, 10 pulses
40 squat hold pulses

10-2
1. Bb sumo DL
2. Bulgarians
3. Kb squat dL (5) and d...

Chest, Tri, & Core #2

Chest, Tri, & Core #2
SET 1: Tabata Pair 2 mins:
1. Walk out push-up plank hop
2. Low lateral lunge twist and reach  

SET 2: Reps circuit 5x
1. 6 Max db chest press
2. 5-1 combo tricep makers
3. 5 Decline Bosu Burpee
4. 10 Incline chest press  

SET 3: HIIT 50:10 ABAB
1. SSD Chest Press and leg lifts
2. Kb or sing...

Glute Building: Heavy Glutes #14

Glute Building: Heavy Glutes #14

Warm up Tabata: 2x each::side steps in 10 seconds

1. Banded thrusts
2. Banded Squats

3. kang squats

4. Banded goodmorning

Thrusts - heavy but not max

8 reps with a 10 sec hold - 4x

5 reps MAX Weight - 5x

***between rounds variations of Adductors 20 reps

SS -4x

5/leg Rev Lunges

...

Spring Challenge #3

Spring Challenge #3

5 minute AMRAP

5 chair lunges

4 hands on bench hops

3 Incline Pushups

2/leg Rocket Step up Rev lunge Switch

Combo move pyramids evens 8-2

1. Staggered pushup, Sa snatch, "Squat Windmill

2. Reset Swings, Swings, Squat Swings (dropset the weight)

3. Tricep pushup, Tricep Kickbacks

4. DB Suitcase ...

Glute Building: Volume Lift #14

Glute Building: Volume Lift #14

Banded activation 10/leg 2x
1. Donkey kickbacks
2. Fire hydrants
3. Side to side steps

Thrusts progressive set
30 reps 2x 125
20 reps 3x 165
15 reps 4x 215

Superset: 3x 95
1. 5/leg Bstance thrusts
2. 12 sumo DL

Dropset 2 weights 2x
1. Bulgarians 5/leg
2. Heels elv kb dL 8 r...

Upper Body Burner

Upper Body Burner

Warmup 2 mins
1. Commandos
2. Prisoner Squat Jacks

COMBO Moves - Giant Set: 15, 10, 8
1. Back Fly + Lateral Raise 
2. Pushup + Tricep Kickbacks 
3. Arnold Press + Military Press 
***** Tabata Move Between Rounds - 4x
1. Devils Press
2. Alt Snatch
3. halo slams

12-2 evens
Bi hold - Alt sa ...

Glute building: Heavy Lift #13

Glute building: Heavy Lift #13
Activation Tabata ABAB
1. Alt step up toe out glute lift
2. Kang low squats

3. banded donkey kicks

4. banded leg lifts

Hip Thrusts:
1. Pyramid 12-1 Thrust
2. 5 swings

Heavy Thrust: 5x
1. 4 1 &1/2 Thrusts
2. 5 curtsy DL/leg

Superset: 3x
1.  6 heavy BB Box Squats w/ 2 seated...

Spring Challenge #2

Spring Challenge #2

Warmup: tabata

1. low lateral lunge and twist

2. walk out pushup

3. comp burpee

4. bird dogs

Superset 1: 3x

1. 5/arm kneeling clean and press to kickthrough

2. 6 sl burpee rocket step up lunge back and switch

HIIT: 50:10 ABAB

1. oblique plank hop Power Clean

2. staggered pushup SA swing to swi...