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Wonder Thighs

Tuesday October 11, 2016

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

Squat Jacks

Bicycle Crunches

4X 4 min 30 sec 4:30
Exercises

  1. Reverse Lunge + Curl
  2. Slider Push Up + Pike Up
  3. Alternating Dumbbell “L”
  4. Slider Mountain Climber (Feet In/Out)
  5. Burpee + Overhead Press
  6. DB Swing
6X 18 min 3 min 25:30
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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Upper Body Attack

Tuesday October 11, 2016

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

March in Place

Jumping Jacks

4X 4 min 30 sec 4:30
Exercises

  1. Renegade Rows
  2. Reverse Plank + Toe Touchers
  3. Al Upright Row + Front Raise
  4. Plank Up (elbow → hands)
  5. Burpee + Lateral Raise
  6. Curl Press
6X 18 min 3 min 25:30
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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Sleek Shoulders

Tuesday October 11, 2016

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

Body Weight Squats

Jumping Jacks

4X 4 min 30 sec 4:30
Exercises

  1. Man Makers
  2. Chest Fly On Floor + Leg Lift
  3. “L” Raise
  4. Bent Over Row
  5. Dumbbell Swing
  6. Plank Hops
6X 18 min 3 min 25:30
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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Sleek and Slender Freestyle

Tuesday October 11, 2016

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

Jump Squats

Jumping Jacks

4X 4 min 30 sec 4:30
Exercises

  1. Man Makers
  2. Jump Squats
  3. “L” Raise
  4. Reverse Lunge + Curl
  5. Dumbbell Swing
  6. Weighted Lateral Lunge (switch legs halfway through)
6X 18 min 3 min 25:30
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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Guns N’ Buns

Tuesday October 11, 2016

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

Alt. Jump Lunges

Push Ups

4X 4 min 30 sec 4:30
Exercises

  1. Upright Row + Front Raise
  2. DB Weighted Jump Squat
  3. DB Lateral Raise
  4. Slider Reverse Lunge + Curl
  5. Renegade Row
  6. Squat Snow Angel
6X 18 min 3 min 25:30
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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Fat Annihilation!

Tuesday October 11, 2016

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

Jumping Jacks

Mountain Climbers  

4X 4 min 30 sec 4:30
Exercises

  1. DB Man Makers
  2. Jump Lunge
  3. Slider Plank Opposite Knee → Elbow
  4. Curl → Press
  5. Reverse Plank Triceps Dips
  6. Calf Raises in Squat Position
6X 18 min 3 min 25:30
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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Bust Your Buns

Tuesday October 11, 2016

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

Jumping Jacks

Pushup  

4X 4 min 30 sec 4:30
Exercises

  1. Dumbbell Front Raise + Overhead Press  

  2. Squat Snow Angel  

  3. Slider Plank

    Dumbbell Front Raise + Overhead Press  

    (middle/side/side)
  4. Prisoner Alt. Jump Lunge
  5. Burpee Push Up  

    + Curl
  6. Sprinter Sit Up
6X 18 min 3 min 25:30
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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Muscle Mash – Up

Tuesday October 11, 2016

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

Body Weight Squats

Jumping Jacks

4X 4 min 30 sec 4:30
Exercises

  1. DB Squat Snow Angel
  2. Lateral Raise to a Front Raise
  3. Deadlift + Upright Row
  4. Slider Opposite Knee → Elbow Plan
  5. Triceps Extension
  6. Alt. Jump Lunge, Lunge, Squat
6X 18 min 3 min 25:30
Group Push Up Challenge

As many as possible in 1 Minute

Be creative! (T push up, incline, decline, alt. 1 leg, walkout push up, narrow, staggered hands)

1X 1 min 5 sec 26:30
Cool Down – Circle Time 3 min 25 sec 30 Minutes
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Trim and Toned Tush

Tuesday October 11, 2016

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

Body Weight Squats

Jumping Jacks

4X 4 min 30 sec 4:30
Exercises:

  1. Goblet Squat
  2. Pendulum Lunge (5/Side)
  3. Sumo Squat + High Pull
  4. Slider Hamstring Curls
  5. Curtsey Lunge
  6. Dumbbell Weighted Glute Bridge
3X 9 min 1 min 30 sec 15:00
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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Too Fit to Quit

Tuesday October 11, 2016

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

Narrow Push Up

Alt. Jump Lunges

4X 4 min 30 sec 4:30
Exercises:

  1. DB Front Raise → Overhead Press
  2. DB Weighted 180 Degree Twist Jump Squat
  3. DB Slider Reverse Lunge + Curl
  4. Slider Push Up / 2 Opposite Knee To Elbow
  5. DB Snow Angel Squat
  6. Sky Crunches
3X 9 min 1 min 30 sec 15:00
Cool Down – Circle Time 4 min 30 sec 30 Minutes
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