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This full body workout is designed to feel “grindy” — each movement should be loaded to tax you. Think heavy and slow. With limited rest.

Warm Up

BODYWEIGHT CARDIO

3 Minutes

Break a sweat. Perform any movements of your choosing

LEG SWINGS

60 seconds Switch halfway

SEATED HIP OPENER

60 seconds

DEEP SQUAT + HAMSTRING

30 seconds

Circuit 1 — 4X

Note- Perform exercise back to back. Your weights should be Heavy. Slow down as rest as needed. Repeat all 4 rounds.

EQUIPMENT
DUMBBELLS
LONG LOOP RESISTANCE BAND
BENCH BOX

EXERCISES
30 seconds LONG BAND HIGH KNEES
10 reps SINGLE OVERHEAD ISO HOLD MARCH each arm
12 reps AMERICAN KETTLEBELL SWING
12 reps GORILLA ROW
10 reps BURPEE BOX JUMP
10 reps DB PUSH UP
Repeat 4 Rounds

LONG BAND HIGH KNEES

30 seconds

Option to perform high knees without the band

SINGLE OVERHEAD ISO HOLD MARCH

10 reps each arm Heavy

Think about keeping your tail tucked which keeps your spine in a neutral position

DB SWING

12 reps Moderate
I’ll use a 30lb DBs

Maintain a soft bend in your knees as you hinge at your hips

GORILLA ROW

12 reps Heavy
I’ll work with 25-30lb DBs

BURPEE BOX JUMP

10 reps

Alternative- Burpee + air squat

Circuit 2 — 3X

Note- This is an advanced core circuit. See alternatives and modify as needed. Repeat 3 rounds

EQUIPMENT
MAT
SINGLE DB

EXERCISES
16 reps SINGLE LEG JACKKNIFE each side
12 reps ANCHORED ROTARY CANDLESTICK
10 reps SIT UP + TOE TOUCH
Repeat 3 rounds

SINGLE LEG JACKKNIFE

16 reps each side

Option to do weighted or non weighted

anchored rotary candlestick

12 reps

Alternative- Hip lifts or toe reaches

SIT UP + TOE TOUCH

10 reps

Modify with a crunch

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DOWN DOG

30 seconds

KNEELING HAMSTRING

30 seconds Alt legs

SUPINE SPINAL TWIST

60 seconds Alt sides