Warm Ups
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Active warm up
This warmup can be used for any workout you are able to engage in! Customize it to your own set & rep count how you’d like but I suggest 2 sets of 8-15 reps per exercises or for total time of 5-10 minutes!
It’s important to always warm up your body/muscles before engaging into full tempo!
Video Song credit:
The Business- 220 KID remix / Tiesto
Read moreUpper Body Focus
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Upper Circuit with quick Intro!
Repeated 4 rounds total.
Video song credit:
One Kiss- Calvin Harris & Dua Lipa
(Valentino Kahn remix)
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Back Circuit
Repeat circuit 4-5x through!
This back circuit mostly targets the upper back muscles, but also activates the lower arch as well in a couple exercises!
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Upper! Target Arms & Shoulders
This workout can be done circuit style as seen here or you can super the exercises up into groups of 2 and superset them how you like!
Circuit style will focus more on a target goal of fat loss where as super-setting focuses on muscle growth in that area.
If performed circuit style repeat 3-4x through resting after each round no more than 60 seconds. (Dependent upon your current fitness level)
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Upper weight focus with plyos!
This workouts is a superset workout!
Therefore you will complete the upper weight rep exercise and follow it up with the corresponding rep amount of the plyometric move! And then once you’ve finished that set amount move on to the next set of 2!
Burner of a workout! Enjoy!
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Non Circuit -Build style workout
Complete each set/rep count fully before continuing on to the next exercise.
Adjust the set/rep count to fit your current fitness level or goals.
Can also be done circuit style if like, rest then fully after each round.
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Shoulder build! (Non circuit)
If beginner start with lower sets and reps for instance 3x10 for each and work your way up with either set/rep count or heavier weights.
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Upper builder
Can also be utilized as a circuit workout if you’d like to up the calorie burn!
Adjust to current fitness level with sets/reps always. And if you choose to perform circuit style for “x” amount of rounds, rest fully after each round is complete.
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Upper builder
Can also be utilized as a circuit workout if you’d like to up the calorie burn!
Adjust to current fitness level with sets/reps always. And if you choose to perform circuit style for “x” amount of rounds, rest fully after each round is complete.
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Upper builder
Can also be utilized as a circuit workout if you’d like to up the calorie burn!
Adjust to current fitness level with sets/reps always. And if you choose to perform circuit style for “x” amount of rounds, rest fully after each round is complete.
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Upper builder
Can also be utilized as a circuit workout if you’d like to up the calorie burn!
Adjust to current fitness level with sets/reps always. And if you choose to perform circuit style for “x” amount of rounds, rest fully after each round is complete.
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Chest & Tris supersets
Superset lift! Focused on building vs fat loss.
Adjust the sets and reps per your current exercise level!
Can also use a bench instead of a stability ball.
Read moreLower Body
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Lower Body Circuit
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Booty focus with Bands
Booty circuit repeated 4x through.
Or modify to # of rounds per current fitness level!
This workout can also be done without bands.
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Non circuit- Strength lift
This workout is a typical bodybuilding workout.
I perform each exercise set/rep count completely before moving on to the next exercise, unlike with circuit style.
For instance with the barbell squat to bodyweight squat I complete all 10 repititions for 4 complete sets and then move on to the goblet squats.
Resting for more time between each set is beneficial for the strength needed for bearing of heavier weight with these exercises.
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Non-circuit, Superset style workout!
This workout again is a strength, specific muscle target workout for lower body.
If you need to lower the set & or two count down depending on your currently fitness level please adjust accordingly!
(Superset means to follow that exercise listed right after the one before it, until you’ve completed the set number amount.)
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Lower body burn!
Repeated circuit style but can also be split up into superset, muscle target form!
Repeated 4x through or at your current fitness level!
Remember to activate those glutes by pressing your weight in with your heels!
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Band circuit
Repeat 3/5x through depending on current fitness level.
Fully rest after each round (45-60 sec)
*you can also complete this workout without bands, bands add more resistance
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Single Sets /Lower body
This workout is designed to build in the way it’s performed! Complete all sets & reps with each exercise and then move to the next shown.
If wanting to use this as a circuit workout to burn fat repeat each rep count for 3-5 rounds. Depending on current fitness level.
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Lower build style!
This workout is also a build instead of circuit style. Adjust the set/rep count to your current fitness level.
If you’d like to perform this circuit style you can! Go through the exercises with your rep count and rest fully after each round.
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Lower Body Superset Burn!
Weight exercise superset with a plyo jumping exercise. This would be considered a power workout.
HIIT Cardio
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Hiit Cardio/ Full body
Repeat 4x through or for total time of 20-25 min max.
Rest fully after each round, max 45-60 seconds.
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20 minute HIIT
No equipment needed!
Repeat for total time of 20 min. Rest fully after each round for max time of 45-60 seconds to keep heart rate up.
Enjoy!
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Bodyweight hiit!
Repeat workout as many times as possible for total time of 20 minutes.
Rest after each round (45-60 sec. max to keep heart rate elevated)
If beginner, listen to you body & take the appropriate time needed though. You can work on shortening the rest period as your endurance increases.
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HIIT burner!
Repeat 4-5x through or for total time of 20-25 minutes!
Rest fully after each round (45-60 seconds dependent upon currently fitness level)
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Quick hiit! 20-25 min.
No equipment- repeat for total time of 20-25 min!
Rest between rounds (45-60 sec) depending on current fitness level! Adjust as needed.
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Lower body HIIT cardio
Repeat for total time 20-25 min.
Rest after each round (45-60 sec) depending on currently fitness level.
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Hiit burner!
Repeat for total time 20-25 minutes!
Rest fully after each round, time depending on current fitness level.
(Shorter rest periods= keep heart rate up)
*adjust as you build your stamina!
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25 minutes! Short & sweet!
Repeat for total time of 25 min!
Take full rest after each completed round.
(Rest time according to your current fitness level)
min was 45 sec for reference
Read moreBodyweight workouts
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Full body workout
Repeat full body workout circuit style
repeat 4x through.
Rest fully after each round 45-60 sec max.
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Lower Body Focus
This circuit requires no weights but you are more than welcome to incorporate equipment where applicable!
I repeated this circuit 5x through, resting after each round for 45 seconds.
Condition it to your own current fitness level!
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Full Body Bodyweight or HIIT workout
If you’d like to perform this as a bodyweight workout take a little longer in time with performing the exercises!
If you’d like to perform this as a hiit cardio workout increase the time between exercises and shorter rest after each round.
-Song credit: Higher Love, Kygo/Whitney Houston
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Compound movement workout!
Repeated 4-5x through!
This workout is a little more progressive than the others but take it slow with the movements until you get them down! Then you can fully go at it circuit style!
Adjust to your own current fitness level!
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Compound movement workout!
Repeated 4-5x through!
This workout is a little more progressive than the others but take it slow with the movements until you get them down! Then you can fully go at it circuit style!
Adjust to your own current fitness level!
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Total body!
Repeat 4-5x through. Rest after each round!
Can also be used as a hiit cardio routine! Shorten your rest period if using as hiit.
Read moreFull Body
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Full body with weights added
Repeated 4x through
Total full body focus with a little plyo work and core thrown in the mix.
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Weights! Full body
Repeat circuit 4x through, resting after each round.
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Higher level FULL BODY
Repeated 4x through here!
This weighted circuit is a little more challenging with intensity! So if you need to modify the set/rep count or just go bodyweight please do!
You’ll still most definitely get a great burner of a workout in regardless if you modify!
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Quick Burner! Weighted HIIT
Upper and Lower focus!
Repeat for total time of 20-25 minutes!
Rest after each full round (1 min max)
*always adjust to your current fitness level!
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5 exercises, 20 reps!
A very basic weight full body workout!
Repeat 3-4x through or for total time of 25 min!
Rest after each round! (1 min max for fat burning goal, longer rest time for muscle gain)
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Upper weights Superset Lower Plyo!
This workout is meant to be completed superset style! Meaning complete the superset Plyo exercise directly after the weighted one before it.
Adjust set/two count as needed to fit your currently level!
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Combo circuit with weights!
4 combo exercises here, repeat for 4-5x through!
Take full rest upon completion of each round. Rest time should be dependent upon current endurance level & goals!
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Combo circuit with weights!
4 combo exercises here, repeat for 4-5x through!
Take full rest upon completion of each round. Rest time should be dependent upon current endurance level & goals!
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Circuit or Build!
If you use this workout as a circuit repeat 3-4x through, resting after each round.
If you use this workout as a build, complete 2-4 sets of x amount of reps.
Enjoy!
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3 part circuit!
3 total sets of circuits!
Repeat each circuit for “x” amount of times before going to the next!
Rest fully after each round.
Read moreCore Focus
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Ab circuit
Repeat 3-4x through, keeping core engaged throughout. Rest after each round 45-60 sec.
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Balance Core Work!
It is beneficial for your body to engage in some sort of balance stabilization!
This core stabilization workout will help with just that!
Repeat circuit style! Keep core tight & engaged throughout!
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