Our last kiwanis class Monday – september 30, 2024 Please sure to bring your own equipment* and I look forward to seeing everyone today! **Heavy dumbbells, heavy band & a mat 60s/20s.  Rest 2mins between each Set Workout Breakdown 1st set Banded Seated Hip AbductionBanded Donkey KickDB Banded Constant Tension Glute bridgeRepeat 3x 2nd set 4. ……

Aways at your own pace! thursday – September 26, 2024 **No equipment needed40s/20s.  Rest 2mins between each Set Workout Breakdown 1st SET Jumping jacks Inchworm + bear kick through/ plank toe touchJump Squat +Squat pulseRepeat 3x 2nd SET BurpeeDeadbugJump Squat + Reverse LungeRepeat 3x 3rd SET Walking Lunges (big steps) Plank opp arm leg extension/……

work, work work! wednesday – September 25, 2024 *Single Medium & heavy dumbbell, Glute band a mat. 40s/20s.  Rest 2mins between each Set Workout Breakdown 1st SET 1. Long band row2. DB SL Glute Bridge 3.  DB In & Out Jump Squat4. DB Snatch + Reverse Lunge/ RUNr1: 20s, r2: RL, r3:LL Repeat 3x 2nd SET 5. DB Woodchop (r1:……

upper TUEsday – September 24, 2024 **Light & Heavy dumbbells & mat40s/20s.  Rest 2mins between each Set Workout Breakdown 1st SET Lizard climbers Push ups DB Lateral shoulder raise DB Concentration curl Repeat 3x 2nd SET Criss cross jacks/ DB Chest flys DB Narrow Chest press (palms in) DB Russian Twist/ Tall Kneeling Halo DB……

leg & booty Day! Monday – September 23, 2024 Make sure to bring your own equipment* and I look forward to seeing everyone today!  **Heavy dumbbells & heavy band 60s/20s.  Rest 2mins between each Set Workout Breakdown 1st set 1. Banded donkey kick with 3ct pulse (SL 30s)2. Banded fire hydrant with leg extension (SL……

Let’s gooooo! Friday – september 20, 2024 *Zoom Equipment: Dumbbells, Jump Rope, Booty band60s/20s.  Rest 2mins between each Set Workout Breakdown Zoom/ Park Circuit DB Glute Bridge / DB Hip thrust DB Squat/ Slam ball  DB Split Squat/ BOSU DB Situps/ Squats/ Wall ball  DB Lateral Shoulder Raises/ Long band DB OH Tricep Ext/ TRX……

come bring your intensity thursday -September 19, 2024 **No equipment needed40s/20s.  Rest 2mins between each Set Workout Breakdown 1st SET Double hop High Knees/ March Boat pose with pulses 4ct plank shoulder taps +dolphin leg extRepeat 3x 2nd SET Carioca 4 ct plank jacks + 4ct plank hops Squat pulse Repeat 3x 3rd SET 5ct……

combo moves or break down to one wednesday – September 18, 2024 Light and Heavy/Medium Dumbbells, Glute band, Long band, Jump Rope, Mat *Medium/ heavy dumbbells and a mat.  Loop band optional45s/20s.  Rest 2mins between each Set Workout Breakdown 1st SET 1. Banded monster walk (DB opt)2. Banded supine banded hip abduction, (opt DB Skull……

Upper TUEsday – SEPTEMBER 17, 2024 INVITE FRIENDS & FAMILY TO JOIN OUR NEW WEBSITE ZOOM ANYWHERE.  ANYTIME.   **Light & Heavy dumbbells & mat40s/20s.  Rest 2mins between each Set Workout Breakdown 1st SET SupermanPush ups DB Lateral Shoulder raiseDB Seated OH PressRepeat 3x 2nd SET 5. Swimmers6. DB Chest Press7. DB RA Conc curl8. DB  LA……

ZOOM FROM HOME DAY Monday – september 16, 2024 Please sure to bring your own equipment* and I look forward to seeing everyone today! **Heavy dumbbells, heavy band & a mat 60s/20s.  Rest 2mins between each Set Workout Breakdown 1st set  Banded Donkey Kick (SL 30s)Banded Supine Hip AbductionDB Banded Constant Tension Glute bridgeRepeat 3x 2nd……

circuit day Friday – September 13, 2024 *Zoom Equipment: Dumbbells, Booty band 60s/20s.  Rest 2mins between each Set Workout Breakdown Zoom/ Park Circuit Zoom/ Park Circuit 1. DB SL/ staggered stance Glute Bridge/ Hip thrust 2. DB Banded Squats/ BOSU 3. High knees/ Long band Resisted run 4. DB Chest Fly/ Korboard Banded Chest Fly/ Reverse Burpee/……

HIIT thursday – September 12, 2024 **No equipment needed40s/20s.  Rest 2mins between each Set Workout Breakdown 1st SET 1. High Knees/ March2. Heel touches3. Squat + Opp Arm Leg kick Repeat 3x 2nd SET 4. Bench jumps/ step ups5. Cat cow6. Side shuffle + touchdownRepeat 3x 3rd SET 7. Reverse Burpee/ Sit up8. Bird dog9.……