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The Lean Limbs Ladder

Wednesday October 12, 2016

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

Jog In Place
Squat Jacks

Spiderman  


Push Ups
2X 4 min 30 sec 4:30
Exercise:

  1. DB Lateral Raise
  2. DB High Pull / Sumo Squat
  3. Slider Jack Push Up
  4. Star Jump  

  5. Burpee + Overhead Press
3X Reps:

10 → 1
Reverse Pyramid

   
Cool Down – Circle Time   30 Minutes
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Strong to the Bone

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
Exercise:

  1. Sumo Squat + High Pull (Dumbbell/Kettlebell)
  2. Dumbbell Swing (Kettlebell)
  3. Jack Press
  4. Renegade Rows
  5. Inch Worm Push Ups
3X Reps:

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

Wednesday October 12, 2016

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

March in Place
Jumping Jacks
Skaters Hops
Jog in Place

2X 4 min 30 sec 4:30
Exercise:

  1. Sumo Squat + High Pull (Dumbbell/Kettlebell)
  2. Dumbbell Swing (Kettlebell)
  3. Jack Press
  4. Renegade Rows
  5. Inch Worm Push Ups
3X Reps:

  1. 50
  2. 40
  3. 30
  4. 20
  5. 10
   
Cool Down – Circle Time   30 Minutes
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Rolling in the Deep

Wednesday October 12, 2016

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

Mountain Climbers
Crunches
Prisoner Squat
High Knees

2X 4 min 30 sec 4:30
Exercise:

  1. DB Weight Jump Squat
  2. Burpee, Push Up, Overhead Press
  3. Squat + Front Raise
  4. DB Renegade Row (10/side)
  5. Squat Snow Angel
  6. Slider Pike Up
3X Reps:

  1. 20
  2. 20
  3. 20
  4. 20
  5. 20
  6. 20
   
Cool Down – Circle Time   30 Minutes
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Lean With it Squat With it

Wednesday October 12, 2016

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

Alt. Lateral Squat
Speed skater / Skater Hops
Power skip /High Skip
Mountain Climbers

2X 4 min 30 sec 4:30
Exercise:

  1. Burpee + Opposite Knee
  2. Sky Crunches
  3. High Pull
  4. Slider Push Up/Plank Jack
  5. Alt Reverse Lunge + Curl
  6. DB Jack Press
3X Reps:

  1. 20
  2. 20
  3. 20
  4. 20
  5. 20
  6. 20
   
Cool Down – Circle Time   30 Minutes
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It All Adds Up!

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
Jumping Jacks
100 Reps
Exercise #2
TRX Low Row
20 Reps
Exercise #3
Sit Ups
20 Reps
Exercise #4
Wall Sit + Bicep Curls
20 Reps
Exercise #5
Super Man
20 Reps
Exercise #6
Man Makers
20 Reps
Cool Down – Circle Time

5 Minutes & 20 Seconds

30 Minutes

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Hit Me With Your Best Squat

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
Exercise:

  1. Squat, Curl, Press, Triceps Extension
  2. Straight Leg Deadlift + Upright Row
  3. Slider Opposite Knee → Elbow Plank (15/side)
  4. Bicycle Crunches
  5. Narrow Push Up
  6. Burpee + Dumbbell Lateral Raise
3X Reps:

  1. 10
  2. 20
  3. 30
  4. 30
  5. 20
  6. 10
   
Cool Down – Circle Time   30 Minutes
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Tank Top Ready!

Wednesday October 12, 2016

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

Cross Jacks

Jumping Jacks

8X 4 min 40 sec 4:40
Bus Drivers 8x 3 min 50sec 1min 9:30
Plyo Box Dips 8x 3 min 50sec 1min 14:20
Single Arm TRX Row 8x 3 min 50sec 1 min 19:10
Dumbbell Upright Row + Front Raise 8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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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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