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Curls Rule

Wednesday October 12, 2016

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

Alt. Jump Lunge  


Squat Jacks  


Pushup  


Bicycle Crunches  

2X 4 min 30 sec 4:30
Exercise:

  1. Dumbbell Burpee Curl  

    , Press, Triceps Extension
  2. Dumbbell Squat Lateral Raise  

  3. Pushup  

    + Plank Shoulder Tap

    Burpee Push Up  

  4. Walking Lunge + Lateral Raise  

    (10 /side)
  5. Dumbbell Burpee High Pull  

  6. Dumbbells – Swing  

3X Reps:

  1. 20
  2. 20
  3. 20
  4. 20
  5. 20
  6. 20
   
Cool Down – Circle Time   30 Minutes
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Wicked Warrior Workout

Wednesday October 12, 2016

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

Squats
High Knees
SpiderMans
Crunches

2X 4 min 30 sec 4:30
Exercises:

  1. Slider Sprints (25/Side)
  2. DB Goblet/Front Squat
  3. DB “L” Lateral/Front Raise (15/Each)
  4. Slider Push Up Plank Jack
  5. DB 1 Leg RDL + Reverse Fly (5/Side)
  6. DB ManMaker
3X Reps:

  1. 50
  2. 40
  3. 30
  4. 20
  5. 10
  6. 5
   
Cool Down – Circle Time   30 Minutes
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Who’s Talkin’ Now?

Wednesday October 12, 2016

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

Walk Out / Inchworm Push Up
Jumping Jacks
Knee to Elbow Plank
Crunches

2X 4 min 30 sec 4:30
Exercises:

  1. Prisoner Squat
  2. Slider Sprint (25/Leg)
  3. DB Sumo Squat + DB High Pull (Upright Row)
  4. Slider Plank Knee Tucks to Elbows
  5. Reverse Lunge + Knee Up (10/Leg)
  6. DB ManMaker
3X Reps:

  1. 30
  2. 25
  3. 20
  4. 15
  5. 10
  6. 5
   
Cool Down – Circle Time   30 Minutes
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This is How I Squat

Wednesday October 12, 2016

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

Prisoner Jump Squats
Power Skips / High Skips
Push Ups
Crunches

2X 4 min 30 sec 4:30
Exercises:

  1. Reverse Lunge + Curl (10/Side)
  2. Slider Mountain Climbers (25/Side)
  3. High Pull (Sumo Squat + High Pull)
  4. Slider Opposite Knee → Elbow Plank (25/Side)
  5. 1 Leg RDL + Fly (10/Side)
  6. Bicycle Crunches (25 /Side)
3X Reps:

  1. 20
  2. 50
  3. 20
  4. 50
  5. 20
  6. 50
   
Cool Down – Circle Time   30 Minutes
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The Get Lean Ladder

Wednesday October 12, 2016

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

March in Place
Jog in Place
High Knees
Mountain Climbers

2X 4 min 30 sec 4:30
Exercises:

  1. DB Man Maker
  2. DB Sumo Squat + Curl + Press
  3. Slider Knee Tuck + Pike Up
  4. DB Reverse Lunge + Side Raise
  5. DB Chest Press + Leg Lift
3X Reps:

10 → 1

Reverse Pyramid

   
Cool Down – Circle Time   30 Minutes
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Stairway to Heaven?

Wednesday October 12, 2016

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

Butt Kickers

High Knees

Jumping Jacks

Mountain Climbers

2x 4 min 40 sec 4:40
Exercise #1
Sumo Squat
2,4,6,8,10,12,14….
Exercise #2
Plyo Box Jumps
2,4,6,8,10,12,14….
Exercise #3
Reverse Crunches
2,4,6,8,10,12,14….
Exercise #4
TRX Rows
2,4,6,8,10,12,14….
Cool Down – Circle Time

5 Minutes & 20 Seconds

30 Minutes

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So You Think You Can Squat?

Wednesday October 12, 2016

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

Jumping Jacks
High Knees (Hands Overhead)
Butt Kickers
Alt. Squat w/ Side Crunch

2X 4 min 30 sec 4:30
Exercises:

  1. DB Jack Press
  2. Burpee
  3. DB Curl Press
  4. Power/High Skip (10/Side)
  5. DB Alt. Reverse Lunge + Curl
  6. DB High Pull (Sumo Squat + Upright Row)
3X

Reps:

  1. 20
  2. 20
  3. 20
  4. 20
  5. 20
  6. 20
Cool Down – Circle Time 30 Minutes
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Slim and Trim Limbs

Wednesday October 12, 2016

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

March in Place
Jumping Jacks
Cross Jacks
Jog in Place

2X 4 min 30 sec 4:30
Exercises: Use 1 set of dumbbells for the entire circuit

  1. Man Makers
  2. Dumbbell Swing
  3. Reverse Lunge + Shoulder Circle
  4. “L” Raise
  5. Burpee
  6. Jack Press 

Perform all exercises for 20, then 18, 16, 14, 12 (5 rounds total)

3X

Reps:

20,18,16,14, 12

Cool Down – Circle Time 30 Minutes
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Slim, Sleek, and Sexy

Wednesday October 12, 2016

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

March in Place
Jumping Jacks
Squats
Jog in Place

2X 4 min 30 sec 4:30
Exercises:

  1.  Man Makers
  2.  Reverse Lunge + Curl
  3.  Squat Jumps
  4.  Dumbbell/KB Swing
  5.  Jack Press
  6.  Reverse Plank + Alt. Toe Touchers
  7.  Walking Plank Around the World + Push-Up
3X

Reps:

  1. 11
  2. 22
  3. 33
  4. 44
  5. 33
  6. 22
  7. 11
   
Cool Down – Circle Time   30 Minutes
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Rough Rider

Wednesday October 12, 2016

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

Side Lunge
Jog In Place
Back Slaps
Squats

2x 4 min 40 sec 4:40
Exercise #1
Sumo Squats
30 Reps
Exercise #2
Plank Knee Tuck To Elbows
30 Reps
Exercise #3
Wall Sit+ Shoulder Press
30 Reps
Exercise #4
Narrow Push-Ups
30 Reps
Exercise #5
Dumbbell Alternating Upright Row+ Front Raise
30 Reps
Exercise #6
Lunge, Lunge, Squat
30 Reps
Exercise #7
Plyo Box Dips
30 Reps
Exercise #8
V-Up
30 Reps
Exercise #9
Captain Crunch
30 Reps
Exercise #10
30 Reverse Lunge + Knee Up
30 Reps
Cool Down – Circle Time

5 Minutes & 20 Seconds

30 Minutes

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