Blog

Tight and Toned Thighs

Wednesday October 12, 2016

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

March in Place
Jog in Place
Jumping Jacks
Crunches

2X 4 min 30 sec 4:30
Exercise:

  1. Squat Press
  2. Mountain Climbers (Sliders)
  3. Reverse Lunge + Curl
  4. Plank Opposite Knee → Elbow (“X” Mountain Climber)
  5. Sumo Squat + High Pull
  6. Jump Squats
3X Reps:

  1. 20
  2. 50
  3. 20
  4. 50
  5. 20
  6. 50
   
Cool Down – Circle Time   30 Minutes
View Post

Squat O’Rama

Wednesday October 12, 2016

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

High Knees
Jog In Place
Crunches
Mountain Climbers

2X 4 min 30 sec 4:30
Exercise:

  1. Squat + Lateral Raise
  2. Narrow Push Up
  3. Squat + Front Raise
  4. Burpee
  5. Squat , Curl, Press
  6. Slider Plank Opposite Knee → Elbow (10/side)
3X Reps:

  1. 20
  2. 20
  3. 20
  4. 20
  5. 20
  6. 20
   
Cool Down – Circle Time   30 Minutes
View Post

Pyramid Power

Wednesday October 12, 2016

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

High Knees
Forward Lunge
Butt Kicker
Squats

2x 4 min 40 sec 4:40
Exercise #1
Plyo Box Jumps
10-20-30-40-50
Exercise #2
Captain Crunch (Each Leg)
10-20-30-40-50
Exercise #3
Dumbbell Swing
10-20-30-40-50
Exercise #4
Dumbbell Sumo Squat
10-20-30-40-50
Cool Down – Circle Time

5 Minutes & 20 Seconds

30 Minutes

View Post

My Legs Don’t Lie

Wednesday October 12, 2016

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

March in Place
Jog in Place
High Knees
Squats

2X 4 min 30 sec 4:30
Exercises:

  1. Burpee + 1 Squat Jump
  2. Weighted Pendulum Lunge
  3. Weighted Pop Squat
  4. Weighted Glute Bridge
  5. Donkey Kicks
  6. Mountain Climbers
3X Reps:

  1. 5
  2. 10
  3. 20
  4. 30
  5. 40
  6. 50
   
Cool Down – Circle Time   30 Minutes
View Post

Buns and Thighs Toner

Wednesday October 12, 2016

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

March in Place
Jumping Jacks

Skater Hops  


Jog in Place
2X 4 min 30 sec 4:30
Exercises:

  1. Squat Jack  

  2. DB Alternating Reverse Slider Lunge
  3. DB Sumo Squat + High Pull
  4. DB Side Lunge (20/Side)
  5. Burpee  

    + 1

    Squat  

3X Reps:

  1. 50
  2. 40
  3. 30
  4. 20
  5. 10
   
Cool Down – Circle Time   30 Minutes
View Post

Booty-Ful Buns

Wednesday October 12, 2016

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

Alt. Squat + Kick

High Knees  


Butt Kickers
Push Ups
2X 4 min 30 sec 4:30
Exercises:

  1. Slider Opposite Knee → Elbow Plank (each side = 1)
  2. Squat Jacks  

  3. High Pull
  4. 1 Leg RDL  

    + Fly (10/side)
  5. Man Makers  

  6. Squats  

    , Curl, Overhead Press, Triceps Extension
3X Reps:

  1. 50
  2. 40
  3. 30
  4. 20
  5. 10
  6. 5
   
Cool Down – Circle Time   30 Minutes
View Post

Body Weight War

Wednesday October 12, 2016

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

March in Place
Jog in Place
Jumping Jacks
Crunches

2X 4 min 30 sec 4:30
Exercises:

  1. Prisoner Squat  

  2. Reverse Lunge + Knee Up  

    (20/side)
  3. Squats  

    Side Lunge  

    (15 side)
  4. Burpee Push Up  

  5. Tuck Jump
3X Reps:

  1. 50
  2. 40
  3. 30
  4. 20
  5. 10
   
Cool Down – Circle Time   30 Minutes
View Post

A Dime a Dumbbell

Wednesday October 12, 2016

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

Mountain Climbers 

High Knees  

Jumping Jacks

Squats  

2X 4 min 30 sec 4:30
Exercises:

  1. Man Makers  

  2. Star Jump   

  3. Mountain Climbers  

     (15ea)
  4. Squat Jack   

  5. Dumbbell Deadlift  

    /

    Dumbbells – Upright Row  

  6. Jump Lunge (10ea)
  7. Curtsey Lunge + Lateral Raise (5ea)
3X Reps:

  1. 5
  2. 10
  3. 15
  4. 20
  5. 15
  6. 10
  7. 5
Cool Down – Circle Time 30 Minutes
View Post

0 to 100 Real Quick!

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

Plyo Box Later Setup Ups

10 Reps
Exercise #2

Dumbbell

Curtsey Lunge  

+ Lateral
10 Reps
Exercise #3

Renegade Row  

10 Reps
Exercise #4

Jump Squats  

+ Toe Touch at Bottom
10 Reps
Exercise #5

Power Skip / High Skip  

10 Reps
Exercise #6

Dumbbell Squat

10 Reps
Exercise #7

Crunches

30 Reps
Exercise #8

Dumbbell Burpee Curl  

10 Reps
Exercise #9

Dumbbell Deadlift  

10 Reps
Exercise #10

Plank Jack  

10 Reps
Cool Down – Circle Time

5 Minutes & 20 Seconds

30 Minutes

View Post

Single Leg Tabata Shredder

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
Alternating Forward Lunge 8x 3 min 50sec 1min 9:30
Curtsey Lateral Lunge 8x 3 min 50sec 1min 14:20
Dumbbell Singe Leg RDL

(Alternating legs each round)

8x 3 min 50sec 1 min 19:10
Single Leg Glute Bridge (Alternating legs each round) 8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
View Post

Register your Trainers

From here, you can register your trainers for the FBBC certifications program.

Click Here

Workoutology

Here you can view all of our Unstoppable Fitness Formula workouts.

Click Here

CAN'T FIND WHAT YOU'RE LOOKING FOR?

We’re happy to help. If you can’t find the answer to your question here then give us a call:

(888)638-3222

© FBBC University 2021. All Rights Reserved

Privacy Policy | Terms and Conditions