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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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Blog

Kiss My Fab Abs

Friday October 07, 2016

Shoulder Shredder

Friday October 07, 2016

Sexy Shoulder Sculptor

Friday October 07, 2016

Muscle Maniacs

Friday October 07, 2016

Freestyle Fun for Everyone!

Friday October 07, 2016

Freestyle Fun

Friday October 07, 2016

FreeStyle Frenzy

Friday October 07, 2016

FABulous Fat Fighter

Friday October 07, 2016

Defy the Dumbbell

Friday October 07, 2016

Best Body Beat Down

Friday October 07, 2016

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