Our rock star Fitness Trainers are working hard to provide you at-home workouts to keep you moving and active.
Latest Workouts
Length: 25 Minutes
Equipment: Weight plates, dumbbell’s, and a bench
5; 4 minute rounds breaks between rounds
- Chest: press/A press/flies
- Back: bent narrow rows/reverse flies
- Triceps: extensions/press
- Biceps: curls with different ranges
- Shoulders: front/lateral raise/peck press/overhead press
Length: 10 minutes
Equipment: Mat
Crunchers with hold and pulses
Heel taps R/L with pulses
Boat high/low
Russian Twists
Bicycles
Reverse curls
Flutter kicks
Split leg lifts
Plank with hip dips R/L
Superman
Flow with Meagan – 30 min
LIVE workout 15 minutes (no warm-up)
Gliders/paper plates
2 times thru, :45 on :10 off
- (R) reverse lunge to squat
- Alt glute bridge kick outs
- (L) reverse lunge to squat
- (R) lateral lunge 2 pulse, cross over lunge 2 pulse
- Plank with alt knee 1/2 plank jack
- (L) lateral lunge 2 pulse, cross over lunge 2 pulse
- Burpee w/ 1 wideout
- Beast in/out
LIVE workout w/ warm-up 25 minutes total
3 rounds
:30, :40, :60
- 5 plank jacks 2 Pushups
- Squat jumps
- Bicycles
- 10 mountain climbers, 4 1/2 Burpees
- Bear walks
- Broad jumps
- Straight leg lifts
Full Workouts
Workout Length: 30 minutes
Equipment Needed: Body Weight
10 moves. 4 rounds.
Round 1 – 45/15
Round 2 – 30/15
Round 3 – 20/10
Round 4 – 15/10
Exercises
- Cross-over lunge right side to knee drive (jump + weight option)
- Cross-over lunge left side to knee drive (jump + weight option)
- Plank oblique hops
- Push-up to pike with foot tap
- Gorilla hops (4 forward/4 back)
- Plank walk-out to hip drops
- Around-the-world squat jumps
- Triple pulse squat plus calf raise (weight option)
- Low shuffle plus tuck jump
- Tricep push-up to cross-body climber
Workout Length: 40 minute
Equipment Needed: Stairs
1 minute on 1 minute off
5 minute warm up
Round 1
Stairs
Mt Everest push up
Squat press to single press
Reverse lunge
Round 2
Stairs
Burpee with push up to knee tuck
Wideouts
Knee grabs
Round 3
Stairs
Jump squat to 2 stairs
Sit up to twist
Speed skater
Round 4
Stairs
Hop 4 high knees
180 broad jump
10 bicycles 10 mt climbers
Restorative Flow
Workout Length: 25 Minutes
Equipment Needed: Mat
Workout length: 32 Minutes
Equipment needed: Mat
The 100 Rep Challenge
4 Rounds
25 Pushups
25 Crossover lunge (each side)
25 Leg raises with hip lift
25 Burpees
Workout Length: 45 Minutes
Equipment Needed: Dumbbells, Tread
Tabata
Tread: 40 on 20 off
Box: 40 on 20 off
Gob Squat Wide
Clean to Press
Hip Drops
SA Row – Left
Gob Squat Narrow
Clean to Press
Plank See-Saw
SA Row – Right
Tread: 40 on 20 off
Floor: 40 on 20 off
Push ups
Speed Skaters
Bicycles
Tri Burpee
Plank Up Downs
Broad Jump to Back Pedal
Butterfly
Burpees
FLOW 45 min
Workout Length: 45 Minutes
Equipment Needed: Treadmill, Dumbbells, Step/Bench
Tread
2% Incline – 2 Minutes
10% Incline – 2 Minutes
8% Incline – 2 Minutes
4% Incline – 2 Minutes
Box/Step
Chest Fly 15
See-Saw Lunge 5 ea
Decline Push Ups 15
Single Single Double Bent Over Row 10
Tread
2% Incline – 2 Minutes
10% Incline – 2 Minutes
8% Incline – 2 Minutes
4% Incline – 2 Minutes
Floor
Jump Squats 15
Cross Mt Climber 20
Tricep Dip/Press – 15
Sit up to OH Press – 10
Workout Length: 50 Minutes
Equipment Needed: Box/Step and Dumbbells
Tread
1st add at 1 minute
2nd add at 1:40
Box
Alternating Crouch – 1:00
Shoulder Taps – 1:00
Tread
10% Incline 2:00
Floor
Gateswings – 1:00
Knee Grabs – 1:00
Tread
1st add at 1 minute
2nd add at 1:40
Box
Curl to Press – 1:00
Mt Climber – 1:00
Tread
4% Incline – 1:00
8% Incline – 1:00
Floor
Plyo Lunge – 1:00
Push up with Reach – 1:00
2x thru
Bonus Round
Tread
1st add at 1 minute
2nd add at 1:40
Box/Turf
Jump Squat – 1:00
SLDL to Row – 1:00
Workouts
Workout Length: 30 min
Equipment Needed: Body Weight
10 moves, 3 rounds, 90sec – 60sec – 30sec
- 3 squats 1 squat jump
- Alt plank shoulder, knee, then toe taps
- Seesaw lunge w/ Plyo switch
- Tricep PU to reach to chest PU
- 3 knee grabs 10 cross climbers
- 3 skaters 1 burpee (opt. single leg)
- 2 Narrow squats to toe tap, 3 wideouts
- Alt side plank leg raises (3 each side)
- Inchworm reverse burpee w/ 180 squat jump
- 3 glute bridges 10 heel taps
Workout Length: 15 Minute
Equipment Needed: Body Weight
10 burpees
10 gateswings
10 plank up/down
10 knee grabs
10 Plyo lunges
10 push up with mountain climber
Workout Length: Time is based on how quickly it is completed. Approximately 30-35 minute workout
Equipment Needed: Body Weight
1 minute plank
2 push ups
3 broad jumps with back pedal
4 (ra) alt v-up
5 burpees
6 surrenders
7 knee grab with row
8 bear hold up down
9 – 8 high knees 2 gateswings
10 (ea) cross mt climber
11 inchworm to squat
12 (ea) Plyo lunge
Workout Length: 45 Minutes
Equipment Needed: 2 Plates or 2 Dumbbells
20 on 10 off
4 exercises per round X 2, 5 rounds with 1 minute strength in between rounds
- High knee Jog/ butt kicks/ skaters/ coutsey lunge
STRENGTH: chest press/ flys/ A press
- mountain climbers/ Power climbers/ side to side thrusters/ 1/2 burpees (stay low)
STRENGTH: wide/narrow rows/ upright rows/ over head press
- Jumping Jacks/ Plank Jacks/ Tuck Jumps/ Plank butt kicks
STRENGTH: Bicep curls/ hammer curls/ tricep over head extensions/ tricep Push Ups
- Back lunge/ knee drive/ pulse lunge/ static lunge (R/L)
STRENGTH: Bridge with leg extensions (R/L)/ table top with leg extensions (R/L)
- Russian Twist/ Boat alt high and low/ reverse curls/ flutter kicks
Workout Length: 35 Minut
Equipment Needed: Dumbbells, Step or Bench, and wall space
Alternate Strength and Cardio 45 second each, 8 rounds 4 times through
- Wall sit with over head press/ Squat Jumps
- Dips/ Box jumps or step ups
- Bent narrow rows with kick backs/ Bench overs
- sumo squat with bicep curl/ lunges off the bench with knee drive
- chest flies/ kettlebell swing
- Front/side raise/ Squat thrusts (stay low)
- Push ups/ mountain climbers
- Knee grabs/ supermans
Workout Length: 36 Minutes
Equipment Needed: 1 Heavy Weight
Tabata (:20 sec of work :10 rest x8)
- 3 butt kickers 1 lunge
- 1/2 burpee with Push-up
- Squat out/in 1 genie jump
- Plank pike up to shoulder push-up
1 min each move:
- Lateral lunge to SLDL
- Leg balance OH press to Tricep Ext
Repeat on other side (total of 4min)
Tabata (from above)
1 min each move:
- Crossover lunge to bicep curl
- Lateral squat with curl press
Repeat on other side (total of 4min)
REPEAT ENTIRE WORKOUT
(end with a 5th Tabata)
Flow Tips
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