GYM FIT CHANGLE 09/09

Warmup - 5MIN
1. Arm Rotations
2. Hip rotations
3. Knee Hugs
4. Inchworm
5. Plank Shoulder Taps
6. Squat pulse + Row
7. Squat to Stand
8. Single Leg Deadlift Stretch
9. Reverse lunges stretch pulse

Circuit 1 – HIIT 4MIN - 40:20

1. Crossover Squats Jumps

2. Plank Toe Taps + Pushup
3. Lateral Skater Jumps
4. Bear Jacks

Rest 60sec

Circuit 2 – STRENGTH 3MIN - 50:10 x 3

1. (5/15kg) MedBall Pickup + 3 Slow Squats + 1 explosive Thruster

Slam
2. Barbell Pulsing SLDL
3. DB + Band Floor Press to Neutral Press + Option Bridge IsoHold
4. Close grip pushups
5. KB Rows with Rotations + 2sec hold
6. DB Plank + Row Reverse Flys

Circuit 3 – HIIT 4MIN – 20 :10

1. Crossover Squats Jumps

2. Plank Toe Taps + Pushup
3. Lateral Skater Jumps
4. Bear Jacks

Circuit 4 – CORE 7MIN

Time: 45sec on /15sec off
1. Leg raises
2. Russian twists
3. Knee Bent Reverse crunch hip raises
4. Flutter kicks
5. Plank elbow to knee
6. Chair crunchs knee 90°
7. Seated in and out leg extensions
8.
BOOTY BLAST CHANGLE 09/09

Warmup - 5MIN
1. Hip rotations alternated
2. Leg swings
3. Inchworm
4. Spider Steps alternated
5. Squat to Stand

Warmup 1min each or 30/30

1. Kneeling hip drive squeeze 1min--
2. Donkey + hydrants 30/30
3. Hip bridge alternated hold 1min
4. Elbow Side plank leg rotations 30/30
5. Elbow Rainbow kickbacks 30/30

❌Circuit 2 – Hypertrophy circuit x 2 to 3 sets

1) 60sec rest pause | BAND Kneel to Squats Pumps 3-5 pulse

2) 45sec | BAND Feet Elevated Bridge + Knee abduction

+15sec HOLD PULSE BAND Feet Elevated Bridge

REST 30SEC

3) 60sec | Cossack Squats Pulse EACH SIDE

4) 45sec | Prone Frog Squeeze with Plate

+15sec HOLD PULSE BAND Frog Squeeze with Plate

❌AMRAP FINISHER – 2 TO 3 SETS:

1. 30sec | Donkey Kicks Left then Right

2. 30sec | Clamshell Left then Right
3. 30sec | Rainbow Kicks Left then Right
4. 45sec | Frog Hip Up

Rest 20sec then repeat

❌Circuit 3 – Metabolic + Core – 2set 4MIN
Crossover Squats Jumps 30sec
1. Leg Raises - 40sec
2. Russian twists - 40sec

REST 30SEC

Bench Plyo Side Step over 30sec

3. Knee Bent Reverse crunch hip raises - 40sec
4. Flutter kicks - 40sec

REST 30SEC

Lateral Skater Jumps 30sec

5. Plank elbow to knee - 40sec
6. Chair crunch’s knee bent 90° - 40sec
BOOTY BLAST SX 10/09

Warmup - 5MIN
1. Leg swings front
2. Leg swing side
3. Inchworm
4. Squat hold to Stand
5. Spider Steps alternated
6. Glute Bridges

❌Circuit 2 – Cardio glutes circuit x 45:15 x 1 set

1) Crossover Squats Jumps 45sec

2) Bench Plyo Side Step over 45sec

3) Low Jump lunges 45sec

4) Lateral Skater Jumps 45sec

❌Circuit 2 – Hypertrophy circuit x 2 sets

CONSTANT TENSION

1) 60sec rest pause | BAND Kneel to Squats Pumps 3,4,5 pulse

2) 45sec | BAND Feet Elevated Bridge + Knee abduction

+15sec HOLD PULSE BAND Feet Elevated Bridge

REST 30SEC

3) 60sec | Bulgarian Split Squat EACH SIDE

4) 45sec | Romanian Deadlift 1 and Half

+15sec HOLD PULSE BAND Frog Squeeze with Plate

❌AMRAP FINISHER – 2 SETS:

 1. 30sec | Donkey Kicks Left then Right
2. 30sec | Clamshell Left then Right
3. 30sec | Elbow Rainbow Kicks Left then Right
4. 45sec | Frog Hip Up

Rest 20sec then repeat

BOOTY BLAST CL 11.09

Warmup - 5MIN
1. Leg swings front
2. Leg swing side
3. Inchworm
4. Squat hold to Stand
5. Spider Steps + rotation alternated
6. Glute Bridges

❌Circuit 1 – Plyo Glutes circuit x 45:15 x 1 set

1) Crossover Squats Jumps 45sec

2) Bench Plyo Side Step over 45sec

3) Low Jump lunges 45sec

4) Lateral Skater Jumps 45sec

❌Circuit 2 - 1min/ex x 3 rounds – 12MIN

1) Sprinter Back lunges + 5 to 10 pulses 1 SIDE 60sec

2) Standing Side steps walk 60sec

3) Stiff leg DL 1 and Half 60sec

▶️Abs Break 5MIN

1. Leg Raises - 45sec
2. Russian twists - 45sec

3. Knee Bent Reverse crunch hip raises - 45sec

4. Flutter kicks - 45sec
▶️Workout 2 – EMOM x 2 rep range based on level – 12MIN
1) Single leg DL staggered stance
x 10 / 12 / 15 TOTAL reps

2) Single Leg Hip Thrust

x 10 / 12 / 15 / SIDE

1) Donkey Kicks
x 10 / 12 / 15 / SIDE
CIRCUIT TRAINING CHANGLE 12/07

Warmup - 5MIN
10. Arm Rotations
11. Hip rotations
12. Knee Hugs
13. Inchworm
14. Plank Shoulder Taps
15. Squat pulse + Row
16. Squat to Stand
17. Single Leg Deadlift Stretch
18. Reverse lunges stretch pulse

Circuit 1 – HIIT 4MIN - 40:20

5. Crossover Squats Jumps

6. Plank Toe Taps + Pushup
7. Lateral Skater Jumps
8. Bear Jacks

Rest 60sec

Circuit 2 – STRENGTH 3MIN - 50:10 x 3

7. (5/15kg) MedBall Pickup + 3 Slow Squats + 1 explosive Thruster

Slam
8. Barbell Pulsing SLDL
9. DB + Band Floor Press to Neutral Press + Option Bridge IsoHold
10. Close grip pushups
11. KB Rows with Rotations + 2sec hold
12. DB Plank + Row Reverse Flys

Circuit 3 – HIIT 4MIN – 20 :10

5. Crossover Squats Jumps

6. Plank Toe Taps + Pushup
7. Lateral Skater Jumps
8. Bear Jacks

Circuit 4 – CORE 7MIN

Time: 45sec on /15sec off
9. Leg raises
10. Russian twists
11. Knee Bent Reverse crunch hip raises
12. Flutter kicks
13. Plank elbow to knee
14. Chair crunchs knee 90°
15. Seated in and out leg extensions
Warmup - 5MIN
1. Arm Rotations
2. Hip rotations
3. Knee Hugs
4. Inchworm
5. Squat + Overhead Rotations
6. Plank Shoulder Taps
7. Single Leg Deadlift Stretch
8. Reverse lunges stretch pulse

Circuit 1 – HIIT 4MIN - 40:20 x 1

1. Crossover Squats Jumps

2. Plank Toe Taps + Pushup
3. Lateral Skater Lunges
4. Bear Jacks

Functional Upper/Lower 20MIN

STAY 2 SETS IN THE SAME STATION 45:15
+ 1 SET NORMAL ROTATION

1. Battle Rope Waves Squats hold / Battle Rope Lunges alternated

2. Romanian Deadlift + Row
3. Half Kneeling Lunge + One arm Press OPPOSITE SIDE
4. TRX Chinups
5. DB Plank + DB Reverse Fly and Front Raises
6. KB swings
7. DB 5 Biceps Curls to 5 Triceps Kickbacks

+ 1 SET NORMAL ROTATION

TABATA TIME

Circuit 4 – CORE 7MIN

Time: 45sec on /15sec off
1. Leg raises
2. Russian twists

3. Knee Bent Reverse crunch hip raises

4. Flutter kicks