Fierce

Chontel Duncan
 Week 1
Full Body Circuit
1. Circuit (4 min)
- ​Banded Squat​ x 15
- ​Deadball Slam​ x 15
2. Circuit (4 min)
- ​Knee Push-Up​ x 10
- ​Ab Bikes​ x 15/side
3. Circuit (4 min)
- ​Alternating Lunge​ x 10/side
- ​Inchworm​ x 10
4. Circuit (4 min)
- ​Barbell Bicep Curl​ x 10
- ​Tricep Dip​ x 15
5. Circuit (4 min)
- ​Recovery Band Seated Row​ x 15
- ​High Knees​ x 15/side
6. Circuit (4 min)
- ​Heel Taps​ x 12/side
- ​Mountain Climber​ x 15/side

Full Body AMRAP

1. (45 sec work + 15 sec rest) x 4
- ​Dumbbell Goblet Squat
- ​Incline Push-Up
- ​Burpee
2. (45 sec work + 15 sec rest) x 4
- ​Barbell Front Raise
- ​Shuttle Run
- ​Banded Glute Bridge
3. (45 sec work + 15 sec rest) x 4
- ​Battle Rope Double-Arm Slams
- ​Banded Sumo Squat
- ​Barbell Bicep Curl

Full Body Strength

1. Superset x 3

★ Click on each exercise name to view a video demonstration.

 - ​Leg Press​ x 12
- ​Dumbbell Static Lunge​ x 8/side
2. Superset x 3
- ​Smith Machine Bench Press​ x 12
- ​Dumbbell Chest Fly​ x 10
3. Superset x 3
- ​Barbell Shoulder Press​ x 10
- ​Dumbbell Bicep Curl​ x 10
4. Circuit (10 min)
- ​Skipping​ x 50
- ​Banded Sumo Squat​ x 15
- ​Tricep Dip​ x 12
- ​Knee Plank​ (30 sec)

Week 2
Full Body Circuit
1. Circuit (4 min)
- ​Dumbbell Sumo Squat​ x 15
- ​Pop Squat​ x 10
2. Circuit (4 min)
- ​Dumbbell Jab Cross​ x 12/side
- ​Burpee​ x 10
3. Circuit (4 min)
- ​Alternating Lunge​ x 10/side
- ​Banded Glute Bridge​ x 15
4. Circuit (4 min)
- ​Barbell Push Press​ x 12
- ​X Mountain Climber​ x 10/side
5. Circuit (4 min)
- ​Kettlebell Upright Row​ x 12
- ​Sprawl​ x 12
6. Circuit (4 min)
- ​Knee Plank​ (30 sec)
- ​Alternating Straight-Leg Raise​ x 8/side

Full Body AMRAP

★ Click on each exercise name to view a video demonstration.

1. (45 sec work + 15 sec rest) x 4
- ​Dumbbell Goblet Reverse Lunge
- ​Incline Push-Up
- ​Deadball Slam
2. (45 sec work + 15 sec rest) x 4
- ​Barbell Push Press
- ​Shuttle Run
- ​Banded Glute Kickback
3. (45 sec work + 15 sec rest) x 4
- ​Battle Rope Double-Arm Slams
- ​Double-Pulse Squat
- ​Tricep Dip

Full Body Strength

1. Superset x 3
- ​Leg Press​ x 12
- ​Weight Plate Glute Bridge​ x 20
2. Superset x 3
- ​Smith Machine Bench Press​ x 12
- ​Dumbbell Pullover​ x 12
3. Superset x 3
- ​Barbell Shoulder Press​ x 10
- ​Dumbbell Bent-Leg Raise​ x 12
4. Circuit (10 min)
- ​Dumbbell Goblet Reverse Lunge​ x 8/side
- ​Star Jumps​ x 20
- ​Tricep Dip​ x 12
- ​Bent-Leg Sit-Up​ x 10

Week 3
Full Body Circuit
1. Circuit (4 min)
- ​Banded Squat​ x 15
- ​Pop Squat​ x 10
2. Circuit (4 min)
- ​Knee Push-Up​ x 10

★ Click on each exercise name to view a video demonstration.

 - ​Burpee​ x 10
3. Circuit (4 min)
- ​Alternating Lunge​ x 10/side
- ​Banded Glute Bridge​ x 15
4. Circuit (4 min)
- ​Barbell Bicep Curl​ x 10
- ​Jump Lunge​ x 8/side
5. Circuit (4 min)
- ​Recovery Band Seated Row​ x 15
- ​1/2 Burpee​ x 12
6. Circuit (4 min)
- ​Heel Taps​ x 12/side
- ​Alternating Straight-Leg Raise​ x 8/side

Full Body AMRAP

1. (45 sec work + 15 sec rest) x 4
- ​Dumbbell Goblet Squat
- ​Tricep Dip
- ​Deadball Slam
2. (45 sec work + 15 sec rest) x 4
- ​Barbell Front Raise
- ​X Mountain Climber
- ​Banded Glute Kickback
3. (45 sec work + 15 sec rest) x 4
- ​Battle Rope Alternating 1-Arm Slams
- ​Banded Sumo Squat
- ​Push-Up

Full Body Strength

1. Superset x 3
- ​Smith Machine Banded Squat​ x 12
- ​Weight Plate Glute Bridge​ x 20
2. Superset x 3
- ​Underhand Seated Row​ x 12
- ​Dumbbell Pullover​ x 10
3. Superset x 3
- ​Cable Tricep Pushdown​ x 10
- ​Dumbbell Bent-Leg Raise​ x 12
4. Circuit (10 min)
- ​Dumbbell Goblet Reverse Lunge​ x 8/side
- ​Knee Push-Up​ x 10
- ​Star Jumps​ x 20

★ Click on each exercise name to view a video demonstration.

 - ​Plank​ (30 sec)

Week 4
Full Body Circuit
1. Circuit (4 min)
- ​Dumbbell Sumo Squat​ x 12
- ​Deadball Slam​ x 15
2. Circuit (4 min)
- ​Dumbbell Jab Cross​ x 12/side
- ​Ab Bikes​ x 15/side
3. Circuit (4 min)
- ​Alternating Lunge​ x 10/side
- ​Inchworm​ x 10
4. Circuit (4 min)
- ​Barbell Push Press​ x 12
- ​Tricep Dip​ x 15
5. Circuit (4 min)
- ​Kettlebell Upright Row​ x 12
- ​High Knees​ x 15/side
6. Circuit (4 min)
- ​Knee Plank​ (30 sec)
- ​Mountain Climber​ x 15/side

Full Body AMRAP

1. (45 sec work + 15 sec rest) x 4
- ​Dumbbell Goblet Reverse Lunge
- ​Tricep Dip
- ​Burpee
2. (45 sec work + 15 sec rest) x 4
- ​Barbell Push Press
- ​X Mountain Climber
- ​Banded Glute Bridge
3. (45 sec work + 15 sec rest) x 4
- ​Battle Rope Alternating 1-Arm Slams
- ​Double-Pulse Squat
- ​Barbell Bicep Curl

★ Click on each exercise name to view a video demonstration.

Full Body Strength
1. Superset x 3
- ​Smith Machine Banded Squat​ x 12
- ​Dumbbell Static Lunge​ x 8/side
2. Superset x 3
- ​Underhand Seated Row​ x 12
- ​Dumbbell Chest Fly​ x 12
3. Superset x 3
- ​Cable Tricep Pushdown​ x 10
- ​Dumbbell Bicep Curl​ x 10
4. Circuit (10 min)
- ​Skipping​ x 50
- ​Banded Sumo Squat​ x 15
- ​Knee Push-Up​ x 10
- ​Dumbbell Bent-Leg Sit-Up​ x 10

Week 5
Full Body AMRAP
1. (45 sec work + 15 sec rest) x 3
- ​Sled Push
- ​Dumbbell Tricep Extension
- ​Burpee
- ​Sit Squat to Jump Squat
2. (45 sec work + 15 sec rest) x 3
- ​Barbell Sumo Deadlift
- ​Dumbbell Bent-Over Reverse Fly
- ​Inchworm
- ​Bent-Leg Jackknife
3. (45 sec work + 15 sec rest) x 3
- ​Kettlebell Squat & Upright Row
- ​Barbell Throws
- ​Dumbbell Alternating Lunge
- ​10 Battle Rope Double-Arm Slams & 1 Burpee

★ Click on each exercise name to view a video demonstration.

Full Body Tabata
1. Jump Squat​ (20 sec work + 10 sec rest) x 4
2. Push-Up​ (20 sec work + 10 sec rest) x 4
3. Burpee​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Bent-Over Reverse Fly​ (20 sec work + 10 sec rest) x 4
5. Step-Up​ (20 sec work + 10 sec rest) x 4
6. In & Out Plank​ (20 sec work + 10 sec rest) x 4
7. Dumbbell Jab, Jab, Cross, Cross​ (20 sec work + 10 sec rest) x 4
8. Sumo Squat Pulse​ (20 sec work + 10 sec rest) x 4

Lower Body Strength

1. Superset x 3
- ​Barbell Squat​ x 12
- ​Barbell Glute Bridge​ x 15
2. Superset x 3
- ​Kettlebell Goblet Squat​ x 12
- ​Lying Hamstring Curl​ x 15
3. Superset x 3
- ​Cable Woodchop​ x 7/side
- ​Straight-Leg Raise​ x 12
4. Circuit (10 min)
- ​Barbell Static Lunge​ x 10/side
- ​Sprawl​ x 10
- ​Banded Double-Pulse Squat​ x 10
- ​Pop Squat​ x 15

Full Body Strength

1. Superset x 3
- ​Smith Machine Sumo Squat​ x 12
- ​Kettlebell Straight-Leg Deadlift​ x 12
2. Superset x 3
- ​Barbell Bench Press​ x 12
- ​Dumbbell Bent-Over Reverse Fly​ x 12
3. Superset x 3
- ​Cable Bicep Curl​ x 12
- ​Dumbbell Bent-Leg Sit-Up​ x 10
4. Circuit (10 min)
- ​Dumbbell Step-Up​ x 8/side
- ​Incline Mountain Climber​ x 15/side
- ​Barbell Front Raise​ x 12
- ​Dumbbell Oblique Crunch​ x 8/side

★ Click on each exercise name to view a video demonstration.

 Week 6
Full Body AMRAP
1. (45 sec work + 15 sec rest) x 3
- ​Sled Push
- ​Push-Up
- ​High Knees
- ​Sit Squat to Jump Squat
2. (45 sec work + 15 sec rest) x 3
- ​Barbell Sumo Deadlift
- ​Dumbbell Alternating Bicep Curl
- ​Lateral Shoot Through
- ​Bent-Leg Sit-Up
3. (45 sec work + 15 sec rest) x 3
- ​Kettlebell Squat & Upright Row
- ​Barbell Negative Bicep Curl
- ​Dumbbell Squat Thruster
- ​10 Battle Rope Double-Arm Slams & 1 Burpee

Full Body Tabata

1. Sumo Squat​ (20 sec work + 10 sec rest) x 4
2. Push-Up​ (20 sec work + 10 sec rest) x 4
3. High Knees​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Bent-Over Row​ (20 sec work + 10 sec rest) x 4
5. Step-Up​ (20 sec work + 10 sec rest) x 4
6. Dumbbell Renegade Row​ (20 sec work + 10 sec rest) x 4
7. Dumbbell Star Jumps​ (20 sec work + 10 sec rest) x 4
8. Sumo Squat Pulse​ (20 sec work + 10 sec rest) x 4

Lower Body Strength

1. Superset x 3
- ​Barbell Squat​ x 12
- ​Dumbbell Goblet Reverse Lunge​ x 10/side
2. Superset x 3
- ​Kettlebell Goblet Squat​ x 12

★ Click on each exercise name to view a video demonstration.

 - ​Leg Extension​ x 15
3. Superset x 3
- ​Cable Woodchop​ x 10/side
- ​Plank​ (30 sec)
4. Circuit (10 min)
- ​Barbell Sumo Squat​ x 12
- ​Skipping​ x 50
- ​Fitball Hamstring Curl​ x 12
- ​Dumbbell Squat Thruster​ x 15

Full Body Strength

1. Superset x 3
- ​Smith Machine Sumo Squat​ x 12
- ​Dumbbell Goblet Reverse Lunge​ x 10/side
2. Superset x 3
- ​Barbell Bench Press​ x 12
- ​Dumbbell Chest Fly​ x 10
3. Superset x 3
- ​Cable Bicep Curl​ x 12
- ​Dumbbell Tricep Extension​ x 12
4. Circuit (10 min)
- ​Barbell Front Raise​ x 12
- ​Dumbbell Oblique Crunch​ x 8/side
- ​Barbell Squat​ x 12
- ​Jump Squat​ x 15

Week 7
Full Body AMRAP
1. (45 sec work + 15 sec rest) x 3
- ​Sled Push
- ​Dumbbell Tricep Extension
- ​High Knees
- ​Decline Mountain Climber
2. (45 sec work + 15 sec rest) x 3
- ​Barbell Deadlift
- ​Dumbbell Bent-Over Reverse Fly

★ Click on each exercise name to view a video demonstration.

 - ​Lateral Shoot Through
- ​Bent-Leg Jackknife
3. (45 sec work + 15 sec rest) x 3
- ​Kettlebell Swing
- ​Barbell Throws
- ​Dumbbell Alternating Lunge
- ​Battle Rope 5/side 1-Arm & 5 Double-Arm Slams

Full Body Tabata

1. Jump Squat​ (20 sec work + 10 sec rest) x 4
2. Commando​ (20 sec work + 10 sec rest) x 4
3. High Knees​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Bent-Over Reverse Fly​ (20 sec work + 10 sec rest) x 4
5. Bench Hop​ (20 sec work + 10 sec rest) x 4
6. Dumbbell Renegade Row​ (20 sec work + 10 sec rest) x 4
7. Dumbbell Jab, Jab, Cross, Cross​ (20 sec work + 10 sec rest) x 4
8. Bent-Leg Raise & Hip Lift​ (20 sec work + 10 sec rest) x 4

Lower Body Strength

1. Superset x 3
- ​Leg Press​ x 12
- ​Dumbbell Goblet Reverse Lunge​ x 10/side
2. Superset x 3
- ​Barbell Deadlift​ x 10
- ​Leg Extension​ x 15
3. Superset x 3
- ​Barbell Hip Thrust​ x 15
- ​Plank​ (30 sec)
4. Circuit (10 min)
- ​Barbell Sumo Squat​ x 12
- ​Banded Double-Pulse Squat​ x 10
- ​Sprawl​ x 10
- ​Fitball Hamstring Curl​ x 12

Full Body Strength

1. Superset x 3
- ​Barbell Squat​ x 10
- ​Dumbbell Goblet Reverse Lunge​ x 10/side
2. Superset x 3
- ​Close-Grip Lat Pulldown​ x 12
- ​Dumbbell Chest Fly​ x 10

★ Click on each exercise name to view a video demonstration.

3. Superset x 3
- ​Cable Upright Row​ x 12
- ​Dumbbell Tricep Extension​ x 12
4. Circuit (10 min)
- ​Barbell Bicep Curl​ x 10
- ​Barbell Squat​ x 12
- ​Jump Squat​ x 15
- ​Plank & Leg Lift​ (15 sec/side)

Week 8
Full Body AMRAP
1. (45 sec work + 15 sec rest) x 3
- ​Sled Push
- ​Push-Up
- ​Burpee
- ​Decline Mountain Climber
2. (45 sec work + 15 sec rest) x 3
- ​Barbell Deadlift
- ​Dumbbell Alternating Bicep Curl
- ​Inchworm
- ​Bent-Leg Sit-Up
3. (45 sec work + 15 sec rest) x 3
- ​Kettlebell Swing
- ​Barbell Negative Bicep Curl
- ​Dumbbell Squat Thruster
- ​Battle Rope 5/side 1-Arm & 5 Double-Arm Slams

Full Body Tabata

1. Sumo Squat​ (20 sec work + 10 sec rest) x 4
2. Commando​ (20 sec work + 10 sec rest) x 4
3. Burpee​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Bent-Over Row​ (20 sec work + 10 sec rest) x 4
5. Bench Hop​ (20 sec work + 10 sec rest) x 4
6. In & Out Plank​ (20 sec work + 10 sec rest) x 4
7. Dumbbell Star Jumps​ (20 sec work + 10 sec rest) x 4
8. Bent-Leg Raise & Hip Lift​ (20 sec work + 10 sec rest) x 4

★ Click on each exercise name to view a video demonstration.

Lower Body Strength
1. Superset x 3
- ​Leg Press​ x 12
- ​Barbell Glute Bridge​ x 15
2. Superset x 3
- ​Barbell Deadlift​ x 10
- ​Lying Hamstring Curl​ x 15
3. Superset x 3
- ​Barbell Hip Thrust​ x 15
- ​Straight-Leg Raise​ x 12
4. Circuit (10 min)
- ​Barbell Static Lunge​ x 10/side
- ​Pop Squat​ x 15
- ​Skipping​ x 50
- ​Dumbbell Squat Thruster​ x 15

Full Body Strength

1. Superset x 3
- ​Barbell Squat​ x 10
- ​Kettlebell Straight-Leg Deadlift​ x 12
2. Superset x 3
- ​Close-Grip Lat Pulldown​ x 12
- ​Dumbbell Bent-Over Reverse Fly​ x 12
3. Superset x 3
- ​Cable Upright Row​ x 12
- ​Dumbbell Bent-Leg Sit-Up​ x 10
4. Circuit (10 min)
- ​Dumbbell Step-Up​ x 8/side
- ​Barbell Bicep Curl​ x 10
- ​Incline Mountain Climber​ x 15/side
- ​Plank & Leg Lift​ (15 sec/side)

Week 9
Full Body Circuit
★ Click on each exercise name to view a video demonstration.
1. Circuit (8 min)
- ​Barbell Front Squat​ x 12
- ​Inchworm​ x 10
- ​Kettlebell Swing​ x 15
2. Circuit (8 min)
- ​Barbell Throws​ x 20
- ​Kettlebell Goblet Squat​ x 12
- ​Bench Hop​ x 10/side
3. Circuit (8 min)
- ​Barbell Deadlift​ x 12
- ​Kettlebell Upright Row​ x 12
- ​X Mountain Climber​ x 15/side
4. Circuit (8 min)
- ​Barbell Bicep Curl​ x 12
- ​Kettlebell Sumo Squat​ x 12
- ​1/2 Burpee​ x 15

Full Body Tabata

1. Jump Lunge​ (20 sec work + 10 sec rest) x 4
2. Tricep Knee Push-Up​ (20 sec work + 10 sec rest) x 4
3. Kettlebell Burpee​ (20 sec work + 10 sec rest) x 4
4. Kettlebell 1-Arm Row​ (20 sec work + 10 sec rest) x 2/side
5. Bench Jump​ (20 sec work + 10 sec rest) x 4
6. X Plank​ (20 sec work + 10 sec rest) x 4
7. High Knees​ (20 sec work + 10 sec rest) x 4
8. Dumbbell Bent-Leg Jackknife​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Wide-Grip Lat Pulldown​ x 12
- ​Dumbbell Bent-Over Reverse Fly​ x 10
2. Superset x 3
- ​Barbell Push Press​ x 10
- ​Dumbbell Bicep Curl​ x 12
3. Superset x 3
- ​Cable Woodchop​ x 8/side
- ​Dumbbell Side Raise​ x 12
4. Circuit (10 min)
- ​Barbell Bent-Over Row​ x 12
- ​Banded Push-Up​ x 10
- ​Barbell Throws​ x 20
- ​Bear Crawl​ (30 sec)

★ Click on each exercise name to view a video demonstration.

Lower Body Strength
1. Superset x 3
- ​Hack Squat​ x 12
- ​Banded Double-Pulse Squat​ x 15
2. Superset x 3
- ​Sumo Leg Press​ x 12
- ​Banded Glute Kickback​ x 10/side
3. Superset x 3
- ​1-Leg Press​ x 6/side
- ​Banded Hip Abduction​ x 20
4. Circuit (10 min)
- ​Barbell Deadlift​ x 12
- ​Kettlebell Rack Squat​ x 10
- ​Banded Glute Bridge & Opening​ x 12
- ​Jump Lunge​ x 8/side

Full Body Strength

1. Superset x 3
- ​Barbell Banded Squat​ x 12
- ​Dumbbell Knee-Up​ x 8/side
2. Superset x 3
- ​Dumbbell Bench Press​ x 12
- ​Barbell Shoulder Press​ x 10
3. Superset x 3
- ​Cable Tricep Pushdown​ x 10
- ​Fitball Incline Plank​ (30 sec)
4. Circuit (10 min)
- ​Dumbbell Chest Fly​ x 10
- ​Kettlebell 1-Arm Row​ x 10/side
- ​Kettlebell Deadlift​ x 10
- ​Deadball Slam​ x 15

Week 10
Full Body Circuit
★ Click on each exercise name to view a video demonstration.
1. Circuit (8 min)
- ​Barbell Straight-Leg Deadlift​ x 12
- ​Dumbbell Side Raise​ x 12
- ​Inchworm​ x 12
2. Circuit (8 min)
- ​Barbell Bent-Over Row​ x 12
- ​Dumbbell Step-Up​ x 8/side
- ​Bench Hop​ x 10/side
3. Circuit (8 min)
- ​Barbell Bulgarian Split Squat​ x 8/side
- ​Dumbbell Front Raise​ x 10
- ​X Mountain Climber​ x 15/side
4. Circuit (8 min)
- ​Barbell Push Press​ x 12
- ​Dumbbell Lateral Lunge​ x 8/side
- ​1/2 Burpee​ x 15

Full Body Tabata

1. Pop Squat​ (20 sec work + 10 sec rest) x 4
2. Tricep Knee Push-Up​ (20 sec work + 10 sec rest) x 4
3. Skipping​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Shoulder Raise​ (20 sec work + 10 sec rest) x 4
5. Bench Jump​ (20 sec work + 10 sec rest) x 4
6. Plank Slam​ (20 sec work + 10 sec rest) x 4
7. Shuttle Run​ (20 sec work + 10 sec rest) x 4
8. Dumbbell Bent-Leg Jackknife​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Wide-Grip Lat Pulldown​ x 12
- ​Dumbbell Chest Fly​ x 10
2. Superset x 3
- ​Barbell Push Press​ x 10
- ​Tricep Dip​ x 15
3. Superset x 3
- ​Cable Woodchop​ x 8/side
- ​Dumbbell Bent-Leg Jackknife​ x 12
4. Circuit (10 min)
- ​Barbell Upright Row​ x 12
- ​Dumbbell Side Raise​ x 12
- ​Barbell Bicep Curl​ x 12
- ​Decline Mountain Climber​ x 15/side

★ Click on each exercise name to view a video demonstration.

Lower Body Strength
1. Superset x 3
- ​Hack Squat​ x 12
- ​Dumbbell Alternating Lunge​ x 8/side
2. Superset x 3
- ​Sumo Leg Press​ x 12
- ​Fitball Hamstring Curl​ x 15
3. Superset x 3
- ​1-Leg Press​ x 6/side
- ​Dumbbell Elevated Calf Raise​ x 20
4. Circuit (10 min)
- ​Barbell Squat & Press​ x 10
- ​Kettlebell Swing​ x 15
- ​Banded Glute Bridge & Opening​ x 12
- ​Broad Jump​ x 12

Full Body Strength

1. Superset x 3
- ​Barbell Squat​ x 12
- ​Banded Donkey Kick​ x 10/side
2. Superset x 3
- ​Dumbbell Bench Press​ x 12
- ​Barbell Bicep Curl​ x 10
3. Superset x 3
- ​Cable Tricep Pushdown​ x 10
- ​Dumbbell Bent-Leg Jackknife​ x 12
4. Circuit (10 min)
- ​Kettlebell Goblet Bulgarian Split Squat​ x 8/side
- ​Kettlebell 1-Arm Row​ x 10/side
- ​Dumbbell Side Raise​ x 12
- ​Barbell Clean & Press​ x 10

Week 11
Full Body Circuit
★ Click on each exercise name to view a video demonstration.
1. Circuit (8 min)
- ​Barbell Front Squat​ x 12
- ​Dumbbell Side Raise​ x 12
- ​Inchworm​ x 12
2. Circuit (8 min)
- ​Barbell Throws​ x 20
- ​Dumbbell Step-Up​ x 8/side
- ​Bench Hop​ x 10/side
3. Circuit (8 min)
- ​Barbell Deadlift​ x 12
- ​Dumbbell Front Raise​ x 10
- ​X Mountain Climber​ x 15/side
4. Circuit (8 min)
- ​Barbell Bicep Curl​ x 12
- ​Dumbbell Lateral Lunge​ x 8/side
- ​1/2 Burpee​ x 15

Full Body Tabata

1. Jump Lunge​ (20 sec work + 10 sec rest) x 4
2. Hindu Push-Up​ (20 sec work + 10 sec rest) x 4
3. Skipping​ (20 sec work + 10 sec rest) x 4
4. Kettlebell 1-Arm Row​ (20 sec work + 10 sec rest) x 2/side
5. Dumbbell Knee-Up​ (20 sec work + 10 sec rest) x 4
6. Plank Slam​ (20 sec work + 10 sec rest) x 4
7. High Knees​ (20 sec work + 10 sec rest) x 4
8. Straight-Leg Raise & Hip Lift​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Barbell Bench Press​ x 12
- ​Dumbbell Chest Fly​ x 10
2. Superset x 3
- ​Underhand Seated Row​ x 12
- ​Tricep Dip​ x 15
3. Superset x 3
- ​Cable Front Raise​ x 12
- ​Dumbbell Bent-Leg Jackknife​ x 12
4. Circuit (10 min)
- ​Barbell Bent-Over Row​ x 12
- ​Dumbbell Side Raise​ x 12
- ​Barbell Bicep Curl​ x 12
- ​Bear Crawl​ (30 sec)

★ Click on each exercise name to view a video demonstration.

Lower Body Strength
1. Superset x 3
- ​Barbell Sumo Squat​ x 12
- ​Dumbbell Alternating Lunge​ x 8/side
2. Superset x 3
- ​Smith Machine Negative Squat​ x 10
- ​Fitball Hamstring Curl​ x 15
3. Superset x 3
- ​Dumbbell Bulgarian Split Squat​ x 8/side
- ​Dumbbell Elevated Calf Raise​ x 20
4. Circuit (10 min)
- ​Barbell Squat & Press​ x 10
- ​Kettlebell Swing​ x 15
- ​Banded Glute Kickback Pulse​ x 10/side
- ​Jump Lunge​ x 8/side

Full Body Strength

1. Superset x 3
- ​Negative Leg Press​ x 10
- ​Banded Donkey Kick​ x 10/side
2. Superset x 3
- ​Assisted Chin-Up​ x 10
- ​Barbell Bicep Curl​ x 10
3. Superset x 3
- ​Cable Hip Extension​ x 12
- ​Dumbbell Bent-Leg Jackknife​ x 15
4. Circuit (10 min)
- ​Dumbbell Chest Fly​ x 10
- ​Barbell Skull Crusher​ x 12
- ​Barbell Clean & Press​ x 10
- ​Dumbbell Side Raise​ x 12

Week 12
Full Body Circuit
★ Click on each exercise name to view a video demonstration.
1. Circuit (8 min)
- ​Barbell Straight-Leg Deadlift​ x 12
- ​Inchworm​ x 10
- ​Kettlebell Swing​ x 15
2. Circuit (8 min)
- ​Barbell Bent-Over Row​ x 12
- ​Kettlebell Goblet Squat​ x 12
- ​Bench Hop​ x 10/side
3. Circuit (8 min)
- ​Barbell Bulgarian Split Squat​ x 8/side
- ​Kettlebell Upright Row​ x 12
- ​X Mountain Climber​ x 15/side
4. Circuit (8 min)
- ​Barbell Push Press​ x 12
- ​Kettlebell Sumo Squat​ x 12
- ​1/2 Burpee​ x 15

Full Body Tabata

1. Pop Squat​ (20 sec work + 10 sec rest) x 4
2. Hindu Push-Up​ (20 sec work + 10 sec rest) x 4
3. Kettlebell Burpee​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Shoulder Raise​ (20 sec work + 10 sec rest) x 4
5. Knee-Up​ (20 sec work + 10 sec rest) x 4
6. X Plank​ (20 sec work + 10 sec rest) x 4
7. Shuttle Run​ (20 sec work + 10 sec rest) x 4
8. Straight-Leg Raise & Hip Lift​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Barbell Bench Press​ x 12
- ​Dumbbell Bent-Over Reverse Fly​ x 10
2. Superset x 3
- ​Underhand Seated Row​ x 12
- ​Dumbbell Bicep Curl​ x 12
3. Superset x 3
- ​Cable Front Raise​ x 12
- ​Dumbbell Side Raise​ x 12
4. Circuit (10 min)
- ​Barbell Upright Row​ x 12
- ​Barbell Throws​ x 20
- ​Banded Push-Up​ x 10
- ​Decline Mountain Climber​ x 15/side

★ Click on each exercise name to view a video demonstration.

Lower Body Strength
1. Superset x 3
- ​Barbell Sumo Squat​ x 12
- ​Banded Double-Pulse Squat​ x 15
2. Superset x 3
- ​Smith Machine Negative Squat​ x 10
- ​Banded Glute Kickback​ x 10/side
3. Superset x 3
- ​Dumbbell Bulgarian Split Squat​ x 8/side
- ​Banded Hip Abduction​ x 20
4. Circuit (10 min)
- ​Barbell Deadlift​ x 12
- ​Kettlebell Rack Squat​ x 10
- ​Banded Glute Kickback Pulse​ x 10/side
- ​Broad Jump​ x 12

Full Body Strength

1. Superset x 3
- ​Negative Leg Press​ x 10
- ​Dumbbell Knee-Up​ x 8/side
2. Superset x 3
- ​Assisted Chin-Up​ x 10
- ​Barbell Shoulder Press​ x 10
3. Superset x 3
- ​Cable Hip Extension​ x 12
- ​Fitball Incline Plank​ (30 sec)
4. Circuit (10 min)
- ​Kettlebell Goblet Bulgarian Split Squat​ x 8/side
- ​Barbell Skull Crusher​ x 12
- ​Deadball Slam​ x 15
- ​Kettlebell Deadlift​ x 10

★ Click on each exercise name to view a video demonstration.