25min Total Body

2 x Medim DB

20min Total Body

2 x Medim to Heavy DB

Core

15min. 1-2 light DB

Lower Body

10min. 1 x Resistance Band

Full Body

20min. 2 x Medium DB

Full Body

20min. 2 x Medium DB

10min. 1 x Light DB

20min EMOM 2 x Medium DB

12min. 2 x Light to Medium DB’s

20min. 2 x Light to Medium DB’s

20min. Bodyweight

15min. 2 x Light to Medium DB’s

8min EMOM 2 x Medium to Heavy DB

20min. 2 x Light to Medium DB’s

20min. 2 x Light to Medium DB’s

20min. Bodyweight

20min. 2 x Light to Medium DB’s

20min. Bodyweight

10min. Bodyweight

20min EMOM 2 x Medium DB

15min. 2 x Light to Medium DB’s

10min. Bodyweight

12min EMOM. 2 x Light DB

12min. Bodyweight

15min. 2 x Light to Medium DB’s

20min. 2 x Medium to Heavy DB’s

23min. 2 x Light to Medium DB’s

10min. Bodyweight

10min Bodyweight EMOM

15min. 2 x Light to Medium DB’s

15min time cap plus some spicy EMOM’s

30min. 2 x Light to Medium DB

4 moves. BIG EMOM’s

20min. 2 x Medium DB

Big one! 3 Rounds!

45min. 2 x Medium DB

Alternating between strength moves and bodyweight pushes this one will get us sweaty right out the gate!

45min. 2 x Medium DB

Longer intervals, adding moves, dropping time, minimal rest!

40min. 2 x Light to Medium DB

Upper Body focus working 4 moves, then 8 then 10!

35min. 2 x Light to Medium DB

3 moves per round. Moving for reps for time. Compound moves will get the heart pumping and hit us head to toe!

35min. 2 x Light to Medium DB

Unilateral focus with bodyweight pushes

35min. 2 x Light to Medium DB

Big 26minute Continuous build

35min. 2 x Light to Medium DB

3minute LADDERS coming right at you!

35min. 2 x Light to Medium DB

3 rounds of unilateral work paired with some bodyweight fun to get the juice flowing!

35min. 2 x Light to Medium DB

5 x 3min AMRAPS x 2 rounds. Upper body focus with lower body burn.

40min. 2 x Light to Medium DB

4 moves and repeat e/ for 4 rounds total. Last 4 minutes we put them all together for a final HEROMAKER.

20min. 2 x Medium DB

5 x 3min AMRAPS x 2 rounds. Upper body focus with lower body burn.

40min. 2 x Light to Medium DB

40min. 2 x Medium DB

35min. 2 x Light to Medium DB

40min. 2 x Medium to Heavy DB

35min. 2 x Medium DB

35min. 2 x Medium DB

30min. 2 x Medium DB

30min. 2 x Medium DB

35min. 2 x Medium DB

35min. 1 x Heavy DB

30min. 2 x Medium to Heavy DB

40min. 2 x Medium to Heavy DB

35min. 2 x Medium to Heavy DB

43min. 2 x Light to Medium DB

43min. 2 x Light to Medium DB

43min. 1 x Medium DB

43min. 2 x Medium DB

10min. 1 x Light DB

20min. Bodyweight

20min. Bodyweight

10min. Bodyweight

20min. Bodyweight

20min. Bodyweight

10min. Bodyweight

10min. Bodyweight

12min. Bodyweight

30min Total Body

1 x Heavy DB, 2 x Light to Medium DB, 1 x Bench/Chair

30min Total Body Upper Focus

2 x Medim DB

30min Total Body

2 x Medim to Heavy DB

30min Total Body

2 x Medim to Heavy DB

35 min Total Body

2 x Medim to Heavy DB

35 min Total Body

2 x Medim to Heavy DB

Full Body

35min. 2 x Medium to Heavy DB

Full Body

35min. 2 x Medium to Heavy DB

Full Body

35min. 2 x Medium to Heavy DB + Pen & Paper

Full Body

20min. 2 x Medium DB

Full Body

35min. 2 x Medium DB + 1 Band

Full Body

20min. 2 x Medium DB

Full Body

40min. 2 x Medium DB

Full Body

33min. 2 x Medium DB

Full Body

35min. 2 x Medium DB

Full Body

35min. 2 x Medium DB

Full Body

35min. 2 x Medium DB

Full Body

30min. 2 x Medium DB

Full Body

30min. 1 x Medium DB

Full Body

40min. 1 x Medium DB

Full Body

30min. 2 x Medium DB

Full Body

30min. 2 x Medium DB

Full Body

30min. 2 x Medium DB

Full Body

35min. 2 x Medium DB

Full Body

30min. 2 x Medium DB

Full Body

35min. 2 x Medium DB

Full Body

30min. 2 x Medium DB

Full Body

30min. 2 x Medium DB

Full Body

30min. 2 x Medium DB

Full Body

30min. 2 x Medium DB

30min. 1 x Medium to Heavy DB

30min. 2 x Medium DB’s

30min. 2 x Medium DB’s

30min. 2 x Heavy DB’s

20min. 2 x Light to Medium DB’s

30min. 2 x Light to Medium DB’s

30min. 2 x Light to Medium DB’s

35min. 2 x Light to Medium DB’s

35min. 2 x Light to Medium DB’s

35min. 2 x Light to Medium DB’s

40min. 2 x Medium DB’s

30min. 2 x Medium DB’s

45min. 2 x Medium to Heavy DB’s

45min. 2 x Medium to Heavy DB’s

40min. 2 x Medium DB’s

4omin. 2 x Medium DB’s

40min. 2 x Medium DB’s

40min. 2 x Medium DB’s

4omin. 2 x Medium DB’s

40min Total Body

2 x Light to Medium DB

35min Total Body

2 x Medim DB

35min Total Body

2 x Medim DB

35 min Total Body Lower Focus

2 x Medim to Heavy DB

Full Body

45min. 2 x Medium DB

Full Body

35min. 2 x Medium DB

Full Body

40min. 2 x Medium DB

Full Body

40min. 1 x Medium DB

Full Body

40min. 2 x Medium DB

Full Body

35min. 2 x Medium DB

Full Body

40min. 2 x Medium DB

Full Body Band and DB

40min. 2 x Light to Medium DB +1 Medium band

40min. 2 x Light to Medium DB

30min. Bodyweight

30min. Bodyweight

30min. Bodyweight

15min. Bodyweight

25min. Bodyweight

25min. Bodyweight

25min. Bodyweight

25min. Bodyweight

20min. Bodyweight

35min. Bodyweight

30min. Bodyweight

30min. Bodyweight

25min. Bodyweight

20min. Bodyweight

20min. Bodyweight

10min. Bodyweight

10min Bodyweight EMOM

15min. Bodyweight

30min. Bodyweight

25min. Bodyweight

40min. 2 x Light to Medium DB

30min Bodyweight Postpartum Rehab

**A rough week by week recommendation for getting back into the groove of movement safely and comfortably.

20min Bodyweight Postpartum Rehab

30min. 2 x Medium to Heavy DB

10min. Bodyweight

20min Postpartum Rehab

15min. 2 x Light to Medium DB

15min BABYWEIGHT

25min. Prenatal Strength

25min. Prenatal Bodyweight