Today’s Workout

Everyone works at their own station. Equipment: mat, DB, boxes . Have stations and equipment ready. As many rounds as possible in 9 minutes. For circuits, explain all exercises first and then have everyone work at a station for 30-40 seconds before rotating.

Fit Five Club (Goal is Five Rounds in 9 minutes)
10 Squat Shoulder Press
10 Box Jumps
25 Plank Jax

30 Seconds Each Exercise
Bicycle Crunches
Floor Bridges
Crunches
Push Ups
Flutter Kicks

Circuit
Trx Row
Lateral Raise / Front Raise
Floor Disc Mountain Climbers
Bicep 21’s

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Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work. Instruct 3 exercises while everyone starts with a warm up stretch. Explain that the goal is to get as many rounds of the three exercises as possible in the 9 minutes.

9:1
AMRAP 8 Minutes
30 Squats
20 Push Ups
10 Bicep Curls

9:1
50 Jumping Jax
40 Total Lunges
30 Crunches
20 Arnold Press
10 Dips
Circuit
Lat Pulldowns
Low Sit / Stand
Band Crunches
Bosu Ball Tricep Pushdowns

Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work. Instruct 3 exercises while everyone starts with a warm up stretch. Explain that the goal is to get as many rounds of the three exercises as possible in the 9 minutes.

9:1
20 Reps each – Minus 5 each round
Squat Jumps
Push Ups
Cross Body Toe Taps

Circuit
Squat / Shoulder Press
Static Squat on BOSU
Push Up Shoulder Tap
V-Ups

Circuit
Ice Skaters
Flat Bar Cable Bicep Curl
Body Bar OH Squat
Standing BO Renegade Row

CHALLENGE DAY
First round of exercises will be measured by how many rounds you can get in plus how many reps you get in the next round. Members will record their results on the white board on the left side and we will revisit the challenge again the following week. Please write weather pushups were done on knees or toes as well.
9:1 Challenge : AMRAP
20 Squats
20 Push Ups
40 Bicycle Crunches
20 Plank Jax (Hands and Toes)

Circuit
TRX Row
Russian Twist
Bicep 21s
Plank Toe Tap

Circuit
Lat Pulldowns
Low Sit / Stand
Band Crunches
Bosu Ball Tricep Pushdowns

Everyone works at their own station. Equipment: mat, DB, . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Walking plank                                             15
Squat / curl / press                                     15
DB upright row                                            15
Frankensteins                                               30 SEC

9:1

Legs up toe touch                                       20
Wide sumo squat                                        15 EA
Renegade row                                              15 EA
Back stretch on pole                                  10 SEC

9:1

DB Crunch and punch                                 20
Donkey kick                                                   20
Push-ups                                                         20
Cat stretch                                                     10 SEC

Everyone works at their own station. Equipment: steps, mat DB, resistance band, ball  . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Hip flexor stretch                                                         10 SEC. EA.
Split squat (elevate back foot)                                    15
Close grip push-up                                                        10
Alt. Cross body bicep curl                                             15 EA.

9:1

Ab. Jax                                                                                 30
Pole sit / DB chest press                                                   15
Bent forward band row (wide stance)                            15
Back stretch w/pole                                                            10 SEC

9:1

Super flutter kicks (ball above chest, torso up)              40 total
Mini squats (BW)                                                                  Max
1 leg bridge                                                                              10
Seated hamstring stretch                                                     10 SEC.

 

Everyone works at their own station. Equipment: mat, steps, med ball, resistance band, DB   . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Plank                                                                         60 SEC.
Groin stretch                                                           10 SEC.
Side to side hops over step w/ball                      15
Single leg sit and stand                                         15 EA

9:1

Band punches                                                           45 SEC.
Side to side hip abd. / band row                           20 PULLS
Squat walk fwd and bkwd.                                     10 EA
Quad stretch                                                              10 SEC

9:1

Alt. reverse lunge w/wgt. Overhead                      15 EA
Plank jax                                                                      15
Sit stand / bicep curl                                                 15
Bicep stretch                                                              10 SEC

Equipment: mat, steps, med ball, resistance band – both types, DB

Everyone works at their own station. Equipment: mat, DB / med ball,  . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Wood chops                                                                 20
Weighted sit ups                                                         20
Rock -n- roll / elongate                                             10 / 10 SEC.
Oblique sit-ups                                                            10 EA

9:1

Squat push w/2 DB                                                    20
Bent over 2 arm DB row                                            20
Push-ups                                                                       20
Quad stretch                                                                 10 SEC EA

9:1

Calf raise / shoulder press                                         20
Forward lunge / static front raise                            15 EA
2 arm kick back                                                            20
Tricep stretch                                                               10 SEC EA

Everyone works at their own station. Equipment: mat, DB, resistance band, steps, . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Single leg plank                                               30 SEC EA
3 way cat stretch                                             10 SEC EA
Donkey kicks                                                   20 EA
Squat / clean / press                                     15

9:1

DB single arm snatch                                    15 EA
Standing band row                                         20
Lunge / bicep curl                                          15 EA
Bicep stretch                                                   10 SEC

9:1

Squat / shoulder press                                   15
Dips                                                                    15
1 arm DB row                                                   15
Back stretch                                                    10 SEC
                                             

 

                                                   

 

 

 

Everyone works at their own station. Equipment: mat, steps, DB, resistance band, . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Rapid High knees                                                  45 SEC
High plank                                                              60 SEC
Over / unders                                                          20
I leg sit / stand                                                        15 EA

9:1

Step up / static bicep curl                                     15 EA
Push-ups                                                                  15
Renegade row                                                         15 EA
Back stretch                                                            10 SEC

9:1

Lunge / band pull                                                 15
Bird dogs                                                                15 EA
Pole sit / upright row                                           20
Shoulder stretch                                                    10 SEC