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Kiss My Fab Abs

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Mountain Climbers

Push Ups

Jumping Jacks

Jump Squats

2x 4 min 40 sec 4:40
Suspension Station

PM – Push Up, Knee Tuck, Pike Up

SM – Squat Jack

3x 3 min 30 sec 8:10
Rope Station

PM – Outside Circles

SM – Sprinter Sit Up

3x 3 min 30 sec 11:40
Free Style Workout

Burpee Overhead Press

“L” Raise (front/lateral)

High Pull (sumo squat / upright row)

Alt. 1 leg RDL + Row

3x 6 min 1 min 18:40
Group Training:

Bicycle Crunches

Alt. Jack Knife Sit Ups

Sky Crunches

Plank UP /  Dynamic Plank

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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Shoulder Shredder

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Down Dog

Cobra

Back Slap

Squat Hold

2x 4 min 40 sec 4:40
Suspension Station

PM – TRX Push-Up

SM – TRX Flies

3x 3 min 30 sec 8:10

Rope Station

PM – Circle Slams

SM – Alternating Arm Ripples

3x 3 min 30 sec 11:40

Free Style Workout

Alt. Front Raise+ Lateral Raise

Rotating Side T- Plank

High Plank Hold

Dumbbell Upright Row

3x 6 min 1 min 18:40
Group Training:

Bicycle Crunch

Hollow Hold

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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Sexy Shoulder Sculptor

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

March in Place

March in Place + Arm Circles forward

March in Place + Arms Circle (reverse)

Jumping Jacks

2x 4 min 40 sec 4:40
Suspension Station

PM – Front Raise (I raise)

SM – Narrow Push Ups Squat

3x 3 min 30 sec 8:10
Rope Station

PM – Alt. Ripples on Knees

SM – Dynamic Plank (elbow → hand)

3x 3 min 30 sec 11:40
Free Style Workout

Curl + Press

Reverse Plank + Alt. Toe Tap

“L” Raise

Burpee

3x 6 min 1 min 18:40
Group Training:

Plank Hip Twisters (hip drop side to side)

Alt. Jackknife Sit Ups

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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Muscle Maniacs

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time

Warm Up

High Knees

Alt. Power Skip

Speed skater / skater hops

Crunches

2x 4 min 40 sec 4:40
Suspension Station

PM – Alt. Single Leg Squat

SM – Push Up + Knee Tuck (side/side/middle)

3x 3 min 30 sec 8:10
Rope Station

PM – Lateral Jump Squat Slam

SM – Push Up + Knee tuck (side/side/middle)

3x 3 min 30 sec 11:40
Free Style Workout

DB Front Raise to OH Press

Slider Sprints

DB Lateral Raise

Burpee

3x 6 min 1 min 18:40
Group Training:

Prisoner In/Out Jump Squats

SpiderMans

Prisoner Alt. Jump Lunge

Mountain Climbers

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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Freestyle Fun for Everyone!

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

March in Place

March in Place + Arm Circles forward

High Knees  

2x 4 min 40 sec 4:40
Suspension Station

PM –

Squat  

+ T Raise

SM – Around the World

Walking Plank +

Pushup  

3x 3 min 30 sec 8:10
Rope Station

PM– Slam + Alt. Jump Lunge

SM–

Plank Opposite Knee → Elbow  

3x 3 min 30 sec 11:40
Free Style Workout

Sumo Squat  

,

Dumbbell Curl Press  

Slider Knee Tuck + Pike Up

Alt.

Front Raise ( I Raise)  

+

Lateral Raise  

Burpee  

+ 3

Squat  

Jumps

3x 6 min 1 min 18:40
Group Training:

Mountain Climbers  

Jump Squats  

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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Freestyle Fun

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Invisible Jump Rope

Crunch

Back Slap

Squat  

2x 4 min 40 sec 4:40
Suspension Station

PM – TRX Push-Ups

SM – TRX Rows

3x 3 min 30 sec 8:10
Plyo Box Station

PM – Plyo Box Foot Taps

SM – Slider Jacks

3x 3 min 30 sec 11:40
Free Style Workout

Renegade Row  

Jumping Jacks

Rotating T-Planks

Half Burpees

3x 6 min 1 min 18:40
Group Training:

Shuttle Sprints

Superman Holds

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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FreeStyle Frenzy

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time

Warm Up

Jumping Jacks

Pistol Squats  

High Knees  

Bicycle Crunches  

2x 4 min 40 sec 4:40
Suspension Station

PM –

Spiderman  

SM

High Knee Burpee Push Up  

3x 3 min 30 sec 8:10
Rope Station

PM –Side to Side Hip Toss

SM –

High Knee Burpee Push Up  

3x 3 min 30 sec 11:40
Free Style Workout

DB

Renegade Row  

Slider

Mountain Climbers  

DB

Squat  

,

Dumbbell Curl Press  

Slider Plank Knee Tuck (side, side, middle)

3x 6 min 1 min 18:40
Group Training:

Jump Squats  

(in/out)

Speed Skaters/

Skater Hops  

T-Pushup  

Alt. Jackknife Sit Up  

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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FABulous Fat Fighter

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Jog in Place

High Knees ( I Raise)  

Power Jacks

Mountain Climbers  

2x 4 min 40 sec 4:40
Suspension Station

PM

Alt. Jump Lunge  

SM – Pulsing Prisoner Squat

3x 3 min 30 sec 8:10
Rope Station

PM

Alt. Arm Ripples  

+

Squat  

SM – Speed Skater

3x 3 min 30 sec 11:40
Free Style Workout

Dumbbell Curl Press  

L Raise  

Plie Squat + Triceps

Extension

Narrow Push Up  

3x 6 min 1 min 18:40
Group Training:

Plank Opposite Knee → Elbow  

Bicycle Crunches  

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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Defy the Dumbbell

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

High Knees ( I Raise)  

Narrow Push Up  

Crunches

Spiderman  

2x 4 min 40 sec 4:40
Suspension Station

PM

45 Degree Row  

SM

Burpee  

/ 3

Jump Squats  

3x 3 min 30 sec 8:10
Rope Station

PM – 3

Battling Ropes – Double Arm Jump Slam Power Slam  

+ 1

Burpee  

SM – Sprinter Sit Up

3x 3 min 30 sec 11:40
Free Style Workout

Squat  

, Curl, Press

Renegade Row  

+

Pushup  

Squat Snow Angel  

Lateral Raise  

to a

Front Raise ( I Raise)  

3x 6 min 1 min 18:40
Group Training:

Walking Lunge  

Mountain Climbers  

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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Best Body Beat Down

Friday October 07, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

March In Place

Jog In Place

Jumping Jacks

Cross Jacks

2x 4 min 40 sec 4:40
Suspension Station

PM

45 Degree Row  

SM –Around the World Push Up

3x 3 min 30 sec 8:10
Rope Station

PM –

Plank  

+

Arm Wave  

SM –

Burpee  

3x 3 min 30 sec 11:40
Free Style Workout

Squat Press  

Stationary Lunge  

+ Curl (L)

Stationary Lunge  

+ Curl (R )

L Raise  

3x 6 min 1 min 18:40
Group Training:

Plank Up Dynamic Plank  

(Forearm to Hand)

Reverse Plank Alt Toe Touchers

Bicycle Crunches  

Toe Reaches  

3x 6 min 1 min 25:40
Cool Down – Circle Time

4 Minutes & 20 Seconds

30 Minutes

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