Fierce 2.

0
Chontel Duncan
 Week 13
Full Body Circuit
1. Circuit (10 min)
- ​Dumbbell Bent-Over Row​ x 12
- ​Push-Up​ x 12
- ​Skipping​ x 50
- ​Jump Lunge​ x 10/side
2. Circuit (10 min)
- ​Barbell Front Squat​ x 15
- ​Star Jumps​ (30 sec)
- ​Bent-Leg Raise​ x 12
- ​Kettlebell Deadlift​ x 12
3. Circuit (10 min)
- ​Battle Rope Alternating 1-Arm Slam & Reverse Lunge​ (30 sec)
- ​Dumbbell Bent-Over Reverse Fly​ x 15
- ​Dumbbell Squat Thruster​ x 12
- ​Burpee & Tuck Jump​ x 10

Full Body AMRAP

1. (40 sec work + 20 sec rest) x 4
- ​Sled Push & Pull
- ​Ab Bikes
- ​Burpee & Tuck Jump
2. (40 sec work + 20 sec rest) x 4
- ​Kettlebell Burpee
- ​Plank Slam
- ​Kettlebell Swing
3. (40 sec work + 20 sec rest) x 4
- ​Deadball Slam
- ​Knee Push-Up
- ​Shuttle Run

Full Body Tabata

1. Jump Lunge​ (20 sec work + 10 sec rest) x 4
2. Dumbbell Squat Thruster​ (20 sec work + 10 sec rest) x 4
3. Deadball Over-the-Shoulder Throw​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Star Jumps​ (20 sec work + 10 sec rest) x 4

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

5. Dumbbell 1-Arm Snatch​ (20 sec work + 10 sec rest) x 4
6. Hindu Push-Up​ (20 sec work + 10 sec rest) x 4
7. Ankle Taps​ (20 sec work + 10 sec rest) x 4
8. Dumbbell Bent-Leg Sit-Up​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Close-Grip Seated Row​ x 12
- ​Dumbbell Bicep Curl​ x 15
2. Superset x 3
- ​Barbell Bench Press​ x 10
- ​Dumbbell Tricep Extension​ x 15
3. Superset x 3
- ​Cable Face Pull​ x 12
- ​Hanging Bent-Leg Raise​ x 15
4. Circuit (10 min)
- ​High Knees​ x 15/side
- ​Dumbbell Renegade Row​ x 8/side
- ​Dumbbell Squat Thruster​ x 15
- ​Dumbbell Side Raise​ x 12

Lower Body Strength

1. Superset x 3
- ​Barbell Sumo Deadlift​ x 10
- ​Kettlebell Goblet Bulgarian Split Squat​ x 8/side
2. Superset x 3
- ​Smith Machine Negative Squat​ x 10
- ​Dumbbell Walking Lunge​ x 8/side
3. Superset x 3
- ​Lying Hamstring Curl​ x 15
- ​Kettlebell Straight-Leg Deadlift​ x 15
4. Circuit (10 min)
- ​Dumbbell Alternating Lunge​ x 8/side
- ​Bench Jump​ x 10
- ​Banded Hip Abduction​ x 15
- ​Banded Donkey Kick​ x 10/side

Full Body Strength

1. Superset x 3
- ​Barbell Squat​ x 10
- ​Kettlebell Straight-Leg Deadlift​ x 12

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

2. Superset x 3
- ​Wide-Grip Lat Pulldown​ x 10
- ​Dumbbell 1-Arm Row​ x 8/side
3. Superset x 3
- ​Dumbbell Bench Press​ x 10
- ​Dumbbell Chest Fly​ x 12
4. Circuit (10 min)
- ​Dumbbell Reverse Lunge​ x 8/side
- ​Dumbbell 1-Arm Snatch​ x 10/side
- ​Burpee​ x 10
- ​Dumbbell Tricep Extension​ x 15

Week 14
Full Body Circuit
1. Circuit (10 min)
- ​Dumbbell Bent-Over Row​ x 12
- ​Cable Chest Fly​ x 15
- ​Pop Squat​ x 15
- ​Dumbbell Walking Lunge​ x 8/side
2. Circuit (10 min)
- ​Barbell Front Squat​ x 15
- ​Sprawl​ x 15
- ​Ab Bikes​ x 15/side
- ​Dumbbell 1-Arm Snatch​ x 10/side
3. Circuit (10 min)
- ​Battle Rope Alternating 1-Arm Slam & Reverse Lunge​ (30 sec)
- ​Dumbbell Side Raise​ x 12
- ​Dumbbell Tricep Extension​ x 12
- ​Dumbbell Glute Bridge​ x 12

Full Body AMRAP

1. (40 sec work + 20 sec rest) x 4
- ​Battle Rope Double-Arm Slams
- ​Ab Bikes
- ​Bench Hop
2. (40 sec work + 20 sec rest) x 4

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

 - ​Dumbbell Alternating Lunge
- ​Plank Slam
- ​Kettlebell Goblet Squat
3. (40 sec work + 20 sec rest) x 4
- ​Dumbbell Squat Thruster
- ​Push-Up
- ​High Knees

Full Body Tabata

1. Jump Squat​ (20 sec work + 10 sec rest) x 4
2. Dumbbell Star Jumps​ (20 sec work + 10 sec rest) x 4
3. Deadball Over-the-Shoulder Throw​ (20 sec work + 10 sec rest) x 4
4. Knee Push-Up​ (20 sec work + 10 sec rest) x 4
5. Dumbbell Squat Thruster​ (20 sec work + 10 sec rest) x 4
6. Dumbbell Goblet Squat​ (20 sec work + 10 sec rest) x 4
7. Ankle Taps​ (20 sec work + 10 sec rest) x 4
8. X Plank​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Close-Grip Seated Row​ x 12
- ​Dumbbell Shoulder Raise​ x 12
2. Superset x 3
- ​Barbell Bench Press​ x 10
- ​Dumbbell Chest Fly​ x 12
3. Superset x 3
- ​Cable Face Pull​ x 12
- ​Kettlebell Oblique Crunch​ x 10/side
4. Circuit (10 min)
- ​Bench Hop​ x 8/side
- ​Dumbbell Pullover​ x 10
- ​Tricep Dip​ x 20
- ​Dumbbell Squat Thruster​ x 15

Lower Body Strength

1. Superset x 3
- ​Barbell Sumo Deadlift​ x 10
- ​Weight Plate Glute Bridge​ x 20
2. Superset x 3
- ​Smith Machine Negative Squat​ x 10
- ​Dumbbell Lateral Lunge​ x 6/side

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

3. Superset x 3
- ​Lying Hamstring Curl​ x 15
- ​Butterfly Sit-Up​ x 15
4. Circuit (10 min)
- ​Dumbbell Alternating Lunge​ x 8/side
- ​Dumbbell Knee-Up​ x 8/side
- ​Decline Mountain Climber​ x 15/side
- ​Banded Sumo Squat​ x 15

Full Body Strength

1. Superset x 3
- ​Barbell Squat​ x 10
- ​Fitball Hamstring Curl​ x 15
2. Superset x 3
- ​Wide-Grip Lat Pulldown​ x 10
- ​Push-Up​ x 12
3. Superset x 3
- ​Dumbbell Bench Press​ x 10
- ​Dumbbell Oblique Crunch​ x 10/side
4. Circuit (10 min)
- ​Dumbbell Sumo Squat​ x 12
- ​Dumbbell 1-Arm Snatch​ x 10/side
- ​Jump Squat & Pulse​ x 15
- ​Dumbbell Bent-Over Reverse Fly​ x 12

Week 15
Full Body Circuit
1. Circuit (10 min)
- ​Dumbbell 1-Arm Row​ x 8/side
- ​Push-Up​ x 12
- ​Skipping​ x 50
- ​Jump Lunge​ x 10/side
2. Circuit (10 min)
- ​Barbell Squat & Press​ x 12
- ​Star Jumps​ (30 sec)
- ​Bent-Leg Raise​ x 15

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

 - ​Dumbbell 1-Arm Snatch​ x 10/side
3. Circuit (10 min)
- ​Sled Push​ (30 sec)
- ​Dumbbell Bent-Over Reverse Fly​ x 15
- ​Dumbbell Squat Thruster​ x 12
- ​Dumbbell Glute Bridge​ x 12

Full Body AMRAP

1. (40 sec work + 20 sec rest) x 4
- ​Sled Push & Pull
- ​Bent-Leg Jackknife
- ​Bench Hop
2. (40 sec work + 20 sec rest) x 4
- ​Burpee
- ​X Plank
- ​Kettlebell Goblet Squat
3. (40 sec work + 20 sec rest) x 4
- ​Deadball Slam
- ​Dumbbell Renegade Row
- ​High Knees

Full Body Tabata

1. Jump Squat​ (20 sec work + 10 sec rest) x 4
2. Dumbbell Squat Thruster​ (20 sec work + 10 sec rest) x 4
3. Burpee & Tuck Jump​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Star Jumps​ (20 sec work + 10 sec rest) x 4
5. Dumbbell Squat Thruster​ (20 sec work + 10 sec rest) x 4
6. Hindu Push-Up​ (20 sec work + 10 sec rest) x 4
7. High Knees​ (20 sec work + 10 sec rest) x 4
8. Dumbbell Bent-Leg Sit-Up​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Assisted Chin-Up​ x 12
- ​Dumbbell Shoulder Raise​ x 12
2. Superset x 3
- ​Barbell Shoulder Press​ x 12
- ​Dumbbell Chest Fly​ x 12
3. Superset x 3
- ​Dumbbell Arnold Press​ x 12
- ​Kettlebell Oblique Crunch​ x 10/side

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

4. Circuit (10 min)
- ​Bench Hop​ x 8/side
- ​Tricep Dip​ x 20
- ​Dumbbell Renegade Row​ x 8/side
- ​Push-Up​ x 12

Lower Body Strength

1. Superset x 3
- ​Leg Press​ x 8
- ​Weight Plate Glute Bridge​ x 20
2. Superset x 3
- ​Barbell Banded Front Squat​ x 10
- ​Dumbbell Lateral Lunge​ x 6/side
3. Superset x 3
- ​Cable Hip Extension​ x 12
- ​Butterfly Sit-Up​ x 15
4. Circuit (10 min)
- ​Dumbbell Sumo Squat​ x 10
- ​Bench Jump​ x 10
- ​Banded Hip Abduction​ x 15
- ​Banded Sumo Squat​ x 15

Full Body Strength

1. Superset x 3
- ​Cable Lunge & Row​ x 8/side
- ​Fitball Hamstring Curl​ x 15
2. Superset x 3
- ​Cable Front Lat Pulldown​ x 15
- ​Push-Up​ x 12
3. Superset x 3
- ​Cable Front Raise​ x 12
- ​Dumbbell Oblique Crunch​ x 10/side
4. Circuit (10 min)
- ​Dumbbell Sumo Squat​ x 12
- ​Dumbbell Jab, Jab, Cross, Cross​ (30 sec)
- ​Burpee​ x 10
- ​Dumbbell Bent-Over Reverse Fly​ x 12

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

 Week 16
Full Body Circuit
1. Circuit (10 min)
- ​Dumbbell 1-Arm Row​ x 8/side
- ​Cable Chest Fly​ x 15
- ​Pop Squat​ x 15
- ​Dumbbell Walking Lunge​ x 8/side
2. Circuit (10 min)
- ​Barbell Squat & Press​ x 12
- ​Sprawl​ x 15
- ​Ab Bikes​ x 15/side
- ​Kettlebell Deadlift​ x 12
3. Circuit (10 min)
- ​Sled Push​ (30 sec)
- ​Dumbbell Side Raise​ x 12
- ​Dumbbell Tricep Extension​ x 12
- ​Burpee & Tuck Jump​ x 10

Full Body AMRAP

1. (40 sec work + 20 sec rest) x 4
- ​Battle Rope Double-Arm Slams
- ​Bent-Leg Jackknife
- ​Burpee & Tuck Jump
2. (40 sec work + 20 sec rest) x 4
- ​Dumbbell Alternating Lunge
- ​X Plank
- ​Kettlebell Swing
3. (40 sec work + 20 sec rest) x 4
- ​Dumbbell Squat Thruster
- ​Dumbbell Renegade Row
- ​Shuttle Run

Full Body Tabata

1. Jump Lunge​ (20 sec work + 10 sec rest) x 4
2. Dumbbell Star Jumps​ (20 sec work + 10 sec rest) x 4
3. Burpee & Tuck Jump​ (20 sec work + 10 sec rest) x 4
4. Knee Push-Up​ (20 sec work + 10 sec rest) x 4

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

5. Dumbbell 1-Arm Snatch​ (20 sec work + 10 sec rest) x 4
6. Dumbbell Goblet Squat​ (20 sec work + 10 sec rest) x 4
7. High Knees​ (20 sec work + 10 sec rest) x 4
8. X Plank​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Assisted Chin-Up​ x 12
- ​Dumbbell Bicep Curl​ x 15
2. Superset x 3
- ​Barbell Shoulder Press​ x 12
- ​Dumbbell Tricep Extension​ x 15
3. Superset x 3
- ​Dumbbell Arnold Press​ x 12
- ​Hanging Bent-Leg Raise​ x 15
4. Circuit (10 min)
- ​Dumbbell Pullover​ x 10
- ​Dumbbell Side Raise​ x 12
- ​High Knees​ x 15/side
- ​Push-Up​ x 12

Lower Body Strength

1. Superset x 3
- ​Leg Press​ x 8
- ​Kettlebell Goblet Bulgarian Split Squat​ x 8/side
2. Superset x 3
- ​Barbell Banded Front Squat​ x 10
- ​Dumbbell Walking Lunge​ x 8/side
3. Superset x 3
- ​Cable Hip Extension​ x 12
- ​Kettlebell Straight-Leg Deadlift​ x 15
4. Circuit (10 min)
- ​Dumbbell Sumo Squat​ x 10
- ​Dumbbell Knee-Up​ x 8/side
- ​Decline Mountain Climber​ x 15/side
- ​Banded Donkey Kick​ x 10/side

Full Body Strength

1. Superset x 3
- ​Cable Lunge & Row​ x 8/side
- ​Kettlebell Straight-Leg Deadlift​ x 12

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

2. Superset x 3
- ​Cable Front Lat Pulldown​ x 15
- ​Dumbbell 1-Arm Row​ x 8/side
3. Superset x 3
- ​Cable Front Raise​ x 12
- ​Dumbbell Chest Fly​ x 12
4. Circuit (10 min)
- ​Dumbbell Reverse Lunge​ x 8/side
- ​Dumbbell Jab, Jab, Cross, Cross​ (30 sec)
- ​Jump Squat & Pulse​ x 15
- ​Dumbbell Tricep Extension​ x 15

Week 17
Full Body Circuit
1. Circuit (5 min)
- ​Kettlebell Burpee​ x 10
- ​Box Jump​ x 12
2. Circuit (5 min)
- ​Barbell Glute Bridge​ x 12
- ​X Mountain Climber​ x 15/side
3. Circuit (5 min)
- ​Dumbbell Arnold Press​ x 12
- ​Kettlebell Straight-Leg Deadlift​ x 15
4. Circuit (5 min)
- ​Underhand Seated Row​ x 15
- ​Dumbbell Goblet Reverse Lunge​ x 10/side
5. Circuit (5 min)
- ​Dumbbell Bench Press​ x 10
- ​Bench Hop​ x 10/side
6. Circuit (5 min)
- ​Dumbbell Bent-Over Reverse Fly​ x 15
- ​X Plank​ x 10/side

Full Body AMRAP

1. (45 sec work + 15 sec rest) x 3
- ​Barbell Squat

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

 - ​Kettlebell Upright Row
- ​Broad Jump
- ​Shuttle Run & Burpee
2. (45 sec work + 15 sec rest) x 3
- ​Hindu Push-Up
- ​Dumbbell Squat Thruster
- ​Lateral Shoot Through
- ​Skipping
3. (45 sec work + 15 sec rest) x 3
- ​10 Battle Rope Double-Arm Slams & 1 Burpee
- ​Step-Up
- ​Dumbbell Tricep Extension
- ​In & Out Plank

Full Body Tabata

1. Banded Sumo Squat​ (20 sec work + 10 sec rest) x 6
2. Dumbbell Bicep Curl​ (20 sec work + 10 sec rest) x 6
3. Sprawl​ (20 sec work + 10 sec rest) x 6
4. Tricep Dip​ (20 sec work + 10 sec rest) x 6
5. Deadball Slam​ (20 sec work + 10 sec rest) x 6
6. Straight-Leg Raise & Hip Lift​ (20 sec work + 10 sec rest) x 6

Upper Body Strength

1. Superset x 3
- ​Close-Grip Lat Pulldown​ x 10
- ​Dumbbell 1-Arm Snatch​ x 8/side
2. Superset x 3
- ​Barbell Push Press​ x 15
- ​Push-Up​ x 12
3. Superset x 3
- ​Cable Tricep Pushdown​ x 20
- ​Dumbbell Bicep Curl​ x 12
4. Circuit (10 min)
- ​Dumbbell Bench Press​ x 12
- ​Feet-Raised Tricep Dip​ x 15
- ​Dumbbell Front Raise​ x 12
- ​X Mountain Climber​ x 20/side

Lower Body Strength

1. Superset x 3
- ​Sumo Hack Squat​ x 10

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

 - ​Double-Pulse Squat​ x 15
2. Superset x 3
- ​Barbell Hip Thrust​ x 12
- ​Jump Squat​ x 15
3. Superset x 3
- ​Leg Extension​ x 15
- ​Fitball Hamstring Curl​ x 20
4. Circuit (10 min)
- ​Kettlebell Goblet Bulgarian Split Squat​ x 8/side
- ​Burpee & Box Jump​ x 8
- ​Ankle Taps​ x 15/side
- ​Kettlebell Straight-Leg Deadlift​ x 15

Full Body Strength

1. Superset x 3
- ​Barbell Bench Press​ x 10
- ​Barbell Bicep Curl​ x 12
2. Superset x 3
- ​Sumo Leg Press​ x 8
- ​Kettlebell Swing​ x 15
3. Superset x 3
- ​Assisted Pull-Up​ x 12
- ​Tricep Knee Push-Up​ x 10
4. Circuit (10 min)
- ​Kettlebell Straight-Leg Deadlift​ x 12
- ​Kettlebell Burpee​ x 12
- ​Shuttle Run​ (30 sec)
- ​Kettlebell Oblique Crunch​ x 8/side

Week 18
Full Body Circuit
1. Circuit (5 min)
- ​Kettlebell Rack Squat​ x 12
- ​Broad Jump​ x 8
2. Circuit (5 min)
- ​Barbell Glute Bridge​ x 8

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

 - ​Bent-Leg Raise​ x 15
3. Circuit (5 min)
- ​Dumbbell Tricep Kickback​ x 7/side
- ​Fitball Hamstring Curl​ x 15
4. Circuit (5 min)
- ​Close-Grip Lat Pulldown​ x 12
- ​Dumbbell Goblet Reverse Lunge​ x 10/side
5. Circuit (5 min)
- ​Barbell Shoulder Press​ x 12
- ​Dumbbell Straights​ x 15/side
6. Circuit (5 min)
- ​Dumbbell Bent-Over Reverse Fly​ x 15
- ​Dumbbell Oblique Crunch​ x 10/side

Full Body AMRAP

1. (45 sec work + 15 sec rest) x 3
- ​Barbell Squat
- ​Dumbbell 1-Arm Snatch
- ​Sprawl
- ​Ankle Taps
2. (45 sec work + 15 sec rest) x 3
- ​Hindu Push-Up
- ​Dumbbell Goblet Reverse Lunge
- ​Bent-Leg Jackknife
- ​Box Jump
3. (45 sec work + 15 sec rest) x 3
- ​10 Battle Rope Double-Arm Slams & 1 Burpee
- ​Kettlebell Straight-Leg Deadlift
- ​Bear Crawl
- ​Bent-Leg Sit-Up

Full Body Tabata

1. Battle Rope Double-Arm Slams​ (20 sec work + 10 sec rest) x 6
2. Dumbbell Arnold Press​ (20 sec work + 10 sec rest) x 6
3. Jump Squat​ (20 sec work + 10 sec rest) x 6
4. Tricep Dip​ (20 sec work + 10 sec rest) x 6
5. Dumbbell Straights​ (20 sec work + 10 sec rest) x 6
6. Straight-Leg Raise & Hip Lift​ (20 sec work + 10 sec rest) x 6

Upper Body Strength

1. Superset x 3

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

 - ​Close-Grip Lat Pulldown​ x 10
- ​Dumbbell Chest Fly​ x 12
2. Superset x 3
- ​Barbell Push Press​ x 15
- ​Hindu Push-Up​ x 8
3. Superset x 3
- ​Cable Tricep Pushdown​ x 20
- ​Barbell Shoulder Press​ x 12
4. Circuit (10 min)
- ​Dumbbell 1-Arm Bent-Over Reverse Fly​ x 10/side
- ​Barbell Skull Crusher​ x 20
- ​Dumbbell Bicep Curl​ x 15
- ​Star Jumps​ x 20

Lower Body Strength

1. Superset x 3
- ​Sumo Hack Squat​ x 10
- ​Jump Lunge​ x 10/side
2. Superset x 3
- ​Barbell Hip Thrust​ x 12
- ​Kettlebell Burpee​ x 12
3. Superset x 3
- ​Leg Extension​ x 15
- ​1-Leg Glute Bridge​ x 8/side
4. Circuit (10 min)
- ​Kettlebell Goblet Bulgarian Split Squat​ x 8/side
- ​Sit Squat to Jump Squat​ x 12
- ​Kettlebell Swing​ x 20
- ​Kettlebell Deadlift​ x 12

Full Body Strength

1. Superset x 3
- ​Barbell Bench Press​ x 10
- ​Tricep Knee Push-Up​ x 10
2. Superset x 3
- ​Sumo Leg Press​ x 8
- ​Kettlebell Squat & Upright Row​ x 12
3. Superset x 3
- ​Assisted Pull-Up​ x 12
- ​Dumbbell Bent-Leg Sit-Up​ x 10
4. Circuit (10 min)
- ​Barbell Front Raise​ x 15

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

 - ​Ankle Taps​ (20 sec)
- ​Kettlebell 1-Arm Row​ x 8/side
- ​Barbell Throws​ (30 sec)

Week 19
Full Body Circuit
1. Circuit (5 min)
- ​Kettlebell Rack Squat​ x 12
- ​Box Jump​ x 12
2. Circuit (5 min)
- ​Barbell Hip Thrust​ x 8
- ​X Mountain Climber​ x 15/side
3. Circuit (5 min)
- ​Dumbbell Arnold Press​ x 12
- ​Kettlebell Straight-Leg Deadlift​ x 15
4. Circuit (5 min)
- ​Underhand Seated Row​ x 15
- ​Jump Lunge​ x 8/side
5. Circuit (5 min)
- ​Dumbbell Bench Press​ x 10
- ​Bench Hop​ x 10/side
6. Circuit (5 min)
- ​Dumbbell Side Raise​ x 15
- ​X Plank​ x 10/side

Full Body AMRAP

1. (45 sec work + 15 sec rest) x 3
- ​Barbell Front Squat
- ​Kettlebell Upright Row
- ​Broad Jump
- ​Ankle Taps
2. (45 sec work + 15 sec rest) x 3
- ​Plyo Push-Up
- ​Dumbbell Squat Thruster
- ​Lateral Shoot Through
- ​Skipping

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

3. (45 sec work + 15 sec rest) x 3
- ​Battle Rope 5/side 1-Arm & 5 Double-Arm Slams
- ​Step-Up
- ​Dumbbell Tricep Extension
- ​Dumbbell Bent-Leg Sit-Up

Full Body Tabata

1. Battle Rope Double-Arm Slams​ (20 sec work + 10 sec rest) x 6
2. Dumbbell Bicep Curl​ (20 sec work + 10 sec rest) x 6
3. Sprawl​ (20 sec work + 10 sec rest) x 6
4. Dumbbell Side Raise​ (20 sec work + 10 sec rest) x 6
5. Deadball Slam​ (20 sec work + 10 sec rest) x 6
6. Knee Commando​ (20 sec work + 10 sec rest) x 6

Upper Body Strength

1. Superset x 3
- ​Dumbbell Bench Press​ x 10
- ​Cable Chest Fly​ x 12
2. Superset x 3
- ​Inverted Row​ x 15
- ​Hindu Push-Up​ x 8
3. Superset x 3
- ​Cable High-to-Low Woodchop​ x 10/side
- ​Barbell Shoulder Press​ x 12
4. Circuit (10 min)
- ​Dumbbell 1-Arm Bent-Over Reverse Fly​ x 10/side
- ​Feet-Raised Tricep Dip​ x 15
- ​Dumbbell Bicep Curl​ x 15
- ​Star Jumps​ x 20

Lower Body Strength

1. Superset x 3
- ​Negative Leg Press​ x 8
- ​Jump Lunge​ x 10/side
2. Superset x 3
- ​Cable Glute Kickback​ x 8/side
- ​Kettlebell Burpee​ x 12
3. Superset x 3
- ​Cable Crunch​ x 12
- ​1-Leg Glute Bridge​ x 8/side
4. Circuit (10 min)

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

 - ​Kettlebell Rack Squat​ x 12
- ​Sit Squat to Jump Squat​ x 12
- ​Ankle Taps​ x 15/side
- ​Kettlebell Deadlift​ x 12

Full Body Strength

1. Superset x 3
- ​Wide-Grip Lat Pulldown​ x 12
- ​Tricep Knee Push-Up​ x 10
2. Superset x 3
- ​Dumbbell Goblet Reverse Lunge​ x 8/side
- ​Kettlebell Squat & Upright Row​ x 12
3. Superset x 3
- ​Wide-Grip Seated Row​ x 12
- ​Dumbbell Bent-Leg Sit-Up​ x 10
4. Circuit (10 min)
- ​Kettlebell Straight-Leg Deadlift​ x 12
- ​Kettlebell 1-Arm Row​ x 8/side
- ​Ankle Taps​ (20 sec)
- ​Kettlebell Oblique Crunch​ x 8/side

Week 20
Full Body Circuit
1. Circuit (5 min)
- ​Kettlebell Burpee​ x 10
- ​Broad Jump​ x 8
2. Circuit (5 min)
- ​Barbell Hip Thrust​ x 8
- ​Bent-Leg Raise​ x 15
3. Circuit (5 min)
- ​Dumbbell Tricep Kickback​ x 7/side
- ​Fitball Hamstring Curl​ x 15
4. Circuit (5 min)
- ​Close-Grip Lat Pulldown​ x 12
- ​Jump Lunge​ x 8/side
5. Circuit (5 min)

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

 - ​Barbell Shoulder Press​ x 12
- ​Dumbbell Straights​ x 15/side
6. Circuit (5 min)
- ​Dumbbell Side Raise​ x 15
- ​Dumbbell Oblique Crunch​ x 10/side

Full Body AMRAP

1. (45 sec work + 15 sec rest) x 3
- ​Barbell Front Squat
- ​Dumbbell 1-Arm Snatch
- ​Sprawl
- ​Shuttle Run & Burpee
2. (45 sec work + 15 sec rest) x 3
- ​Plyo Push-Up
- ​Dumbbell Goblet Reverse Lunge
- ​Bent-Leg Jackknife
- ​Box Jump
3. (45 sec work + 15 sec rest) x 3
- ​Battle Rope 5/side 1-Arm & 5 Double-Arm Slams
- ​Kettlebell Straight-Leg Deadlift
- ​Bear Crawl
- ​In & Out Plank

Full Body Tabata

1. Banded Sumo Squat​ (20 sec work + 10 sec rest) x 6
2. Dumbbell Arnold Press​ (20 sec work + 10 sec rest) x 6
3. Jump Squat​ (20 sec work + 10 sec rest) x 6
4. Dumbbell Side Raise​ (20 sec work + 10 sec rest) x 6
5. Dumbbell Straights​ (20 sec work + 10 sec rest) x 6
6. Knee Commando​ (20 sec work + 10 sec rest) x 6

Upper Body Strength

1. Superset x 3
- ​Dumbbell Bench Press​ x 10
- ​Dumbbell 1-Arm Snatch​ x 8/side
2. Superset x 3
- ​Inverted Row​ x 15
- ​Knee Push-Up​ x 15
3. Superset x 3
- ​Cable High-to-Low Woodchop​ x 10/side
- ​Dumbbell Bicep Curl​ x 12

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

4. Circuit (10 min)
- ​Dumbbell Bench Press​ x 12
- ​Barbell Skull Crusher​ x 15
- ​Dumbbell Front Raise​ x 12
- ​X Mountain Climber​ x 20/side

Lower Body Strength

1. Superset x 3
- ​Negative Leg Press​ x 8
- ​Double-Pulse Squat​ x 15
2. Superset x 3
- ​Cable Glute Kickback​ x 8/side
- ​Jump Squat​ x 15
3. Superset x 3
- ​Cable Crunch​ x 12
- ​Fitball Hamstring Curl​ x 20
4. Circuit (10 min)
- ​Kettlebell Rack Squat​ x 12
- ​Burpee & Box Jump​ x 8
- ​Kettlebell Swing​ x 20
- ​Kettlebell Straight-Leg Deadlift​ x 15

Full Body Strength

1. Superset x 3
- ​Wide-Grip Lat Pulldown​ x 12
- ​Barbell Bicep Curl​ x 12
2. Superset x 3
- ​Dumbbell Goblet Reverse Lunge​ x 8/side
- ​Kettlebell Swing​ x 15
3. Superset x 3
- ​Wide-Grip Seated Row​ x 12
- ​Tricep Knee Push-Up​ x 10
4. Circuit (10 min)
- ​Barbell Front Raise​ x 15
- ​Shuttle Run​ (30 sec)
- ​Kettlebell Burpee​ x 12
- ​Barbell Throws​ (30 sec)

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

 Week 21
Full Body Circuit
1. Circuit (8 min)
- ​Dumbbell Bulgarian Split Squat​ x 8/side
- ​Bench Jump​ x 8
- ​Kettlebell Swing​ x 15
2. Circuit (8 min)
- ​Dumbbell Arnold Press​ x 12
- ​Sprawl​ x 15
- ​Dumbbell 1-Arm Snatch​ x 10/side
3. Circuit (8 min)
- ​Kettlebell Goblet Squat​ x 10
- ​Plyo Push-Up​ x 10
- ​Straight-Leg Raise​ x 12
4. Circuit (8 min)
- ​Barbell Squat​ x 12
- ​Dumbbell Front Raise​ x 12
- ​Skipping​ (30 sec)

Full Body AMRAP

1. (50 sec work + 10 sec rest) x 3
- ​Kettlebell Swing
- ​Dumbbell Bent-Over Reverse Fly
- ​Jump Lunge
- ​Plank & Shoulder Tap
2. (50 sec work + 10 sec rest) x 3
- ​Dumbbell Goblet Squat
- ​Dumbbell Front Raise
- ​Dumbbell Bicep Curl
- ​Dumbbell Star Jumps
3. (50 sec work + 10 sec rest) x 3
- ​Sled Push
- ​Dumbbell Bent-Over Row
- ​Dumbbell Glute Bridge
- ​Dumbbell Arnold Press

Full Body Tabata

★ Click on each exercise name to view a video demonstration.
1. Kettlebell Burpee​ (20 sec work + 10 sec rest) x 4
2. Barbell Throws​ (20 sec work + 10 sec rest) x 4
3. Bench Hop​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Sumo Squat​ (20 sec work + 10 sec rest) x 4
5. Ab Bikes​ (20 sec work + 10 sec rest) x 4
6. Incline Mountain Climber​ (20 sec work + 10 sec rest) x 4
7. Ankle Taps​ (20 sec work + 10 sec rest) x 4
8. Kettlebell Swing​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Negative Pull-Up​ x 12
- ​Kettlebell Upright Row​ x 12
2. Superset x 3
- ​Close-Grip Seated Row​ x 12
- ​Barbell Negative Bicep Curl​ x 12
3. Superset x 3
- ​Barbell Bench Press​ x 10
- ​Dumbbell Bent-Over Reverse Fly​ x 15
4. Circuit (10 min)
- ​Butterfly Sit-Up​ x 15
- ​Dumbbell Alternating Bicep Curl​ x 8/side
- ​Dumbbell Tricep Extension​ x 12
- ​Inchworm​ x 15

Lower Body Strength

1. Superset x 3
- ​Barbell Squat​ x 8
- ​Dumbbell Walking Lunge​ x 6/side
2. Superset x 3
- ​Cable Hip Extension​ x 12
- ​Double-Pulse Squat​ x 15
3. Superset x 3
- ​Lying Negative Hamstring Curl​ x 12
- ​Banded Squat Walk​ x 10/side
4. Circuit (10 min)
- ​Dumbbell Goblet Reverse Lunge​ x 8/side
- ​Broad Jump​ x 15
- ​Dumbbell Lateral Lunge​ x 6/side
- ​Burpee & Tuck Jump​ x 10

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

Full Body Strength
1. Superset x 3
- ​Barbell Clean & Press​ x 10
- ​Banded Push-Up​ x 10
2. Superset x 3
- ​Barbell Deadlift​ x 10
- ​Dumbbell Static Lunge​ x 8/side
3. Superset x 3
- ​Wide Inverted Row​ x 15
- ​Dumbbell Front Raise​ x 12
4. Circuit (10 min)
- ​Sled Push​ (40 sec)
- ​Barbell Sumo Squat​ x 12
- ​Lateral Shoot Through​ x 8/side
- ​In & Out Plank​ (30 sec)

Week 22
Full Body Circuit
1. Circuit (8 min)
- ​Dumbbell Alternating Lunge​ x 10/side
- ​Barbell Clean & Press​ x 10
- ​Butterfly Sit-Up​ x 15
2. Circuit (8 min)
- ​Barbell Bent-Over Row​ x 15
- ​Sprawl​ x 15
- ​Barbell Throws​ x 20
3. Circuit (8 min)
- ​Barbell Sumo Squat​ x 15
- ​Inchworm​ x 12
- ​Straight-Leg Raise​ x 12
4. Circuit (8 min)
- ​Barbell Squat​ x 12
- ​Dumbbell Shoulder Press​ x 10
- ​High Knees

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

Full Body AMRAP
1. (50 sec work + 10 sec rest) x 3
- ​Kettlebell Swing
- ​Dumbbell Shoulder Raise
- ​Jump Lunge
- ​Dumbbell Renegade Row
2. (50 sec work + 10 sec rest) x 3
- ​Dumbbell Goblet Squat
- ​Dumbbell Front Raise
- ​Dumbbell Tricep Kickback
- ​Dumbbell Star Jumps
3. (50 sec work + 10 sec rest) x 3
- ​Sled Push
- ​Dumbbell Bicep Curl
- ​Dumbbell Glute Bridge
- ​Tricep Knee Push-Up

Full Body Tabata

1. Kettlebell Burpee​ (20 sec work + 10 sec rest) x 4
2. Dumbbell Jab Cross​ (20 sec work + 10 sec rest) x 4
3. Mountain Climber​ (20 sec work + 10 sec rest) x 4
4. Alternating Squat & Lunge​ (20 sec work + 10 sec rest) x 4
5. Plank Slam​ (20 sec work + 10 sec rest) x 4
6. Dumbbell Squat Thruster​ (20 sec work + 10 sec rest) x 4
7. Dumbbell Bicep Curl​ (20 sec work + 10 sec rest) x 4
8. Kettlebell Swing​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Negative Pull-Up​ x 12
- ​Barbell Front Raise​ x 12
2. Superset x 3
- ​Close-Grip Seated Row​ x 12
- ​Dumbbell Side Raise​ x 10
3. Superset x 3
- ​Barbell Bench Press​ x 10
- ​Straight-Leg Raise​ x 15
4. Circuit (10 min)
- ​Dumbbell Bent-Over Row​ x 10
- ​Dumbbell Tricep Extension​ x 12
- ​Dumbbell Straights​ (30 sec)

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

 - ​Dumbbell Star Jumps​ x 20

Lower Body Strength

1. Superset x 3
- ​Barbell Squat​ x 8
- ​Banded Donkey Kick​ x 10/side
2. Superset x 3
- ​Cable Hip Extension​ x 12
- ​Banded Glute Bridge & Opening​ x 15
3. Superset x 3
- ​Lying Negative Hamstring Curl​ x 12
- ​Deadbug​ x 10/side
4. Circuit (10 min)
- ​Dumbbell Goblet Reverse Lunge​ x 8/side
- ​Broad Jump​ x 15
- ​Barbell Static Lunge​ x 8/side
- ​Barbell Clean & Press​ x 10

Full Body Strength

1. Superset x 3
- ​Barbell Clean & Press​ x 10
- ​Hindu Push-Up​ x 10
2. Superset x 3
- ​Barbell Deadlift​ x 10
- ​Banded Double-Pulse Squat​ x 20
3. Superset x 3
- ​Wide Inverted Row​ x 15
- ​Dumbbell Bent-Leg Jackknife​ x 15
4. Circuit (10 min)
- ​Deadball Slam​ x 15
- ​Barbell Sumo Squat​ x 12
- ​1/2 Burpee​ x 15
- ​Ab Bikes​ x 15/side

Week 23
★ Click on each exercise name to view a video demonstration.
Full Body Circuit
1. Circuit (8 min)
- ​Dumbbell Bulgarian Split Squat​ x 8/side
- ​Barbell Clean & Press​ x 10
- ​Kettlebell Swing​ x 15
2. Circuit (8 min)
- ​Dumbbell Arnold Press​ x 12
- ​Lateral Shoot Through​ x 10/side
- ​Barbell Throws​ x 20
3. Circuit (8 min)
- ​Barbell Sumo Squat​ x 15
- ​Plyo Push-Up​ x 10
- ​Deadbug​ x 10/side
4. Circuit (8 min)
- ​Barbell Squat​ x 15
- ​Dumbbell Front Raise​ x 12
- ​High Knees​ (30 sec)

Full Body AMRAP

1. (50 sec work + 10 sec rest) x 3
- ​Burpee & Box Jump
- ​Dumbbell Bent-Over Reverse Fly
- ​Dumbbell Walking Lunge
- ​Plank & Shoulder Tap
2. (50 sec work + 10 sec rest) x 3
- ​Barbell Glute Bridge
- ​Dumbbell Side Raise
- ​Dumbbell Bicep Curl
- ​High Knees
3. (50 sec work + 10 sec rest) x 3
- ​Battle Rope Alternating 1-Arm Slam & Reverse Lunge
- ​Dumbbell Bent-Over Row
- ​Pop Squat
- ​Tricep Knee Push-Up

Full Body Tabata

1. Burpee & Tuck Jump​ (20 sec work + 10 sec rest) x 4
2. Barbell Throws​ (20 sec work + 10 sec rest) x 4
3. Mountain Climber​ (20 sec work + 10 sec rest) x 4
4. Alternating Squat & Lunge​ (20 sec work + 10 sec rest) x 4
5. Ab Bikes​ (20 sec work + 10 sec rest) x 4

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

6. Dumbbell Squat Thruster​ (20 sec work + 10 sec rest) x 4
7. Ankle Taps​ (20 sec work + 10 sec rest) x 4
8. Dumbbell 1-Arm Snatch​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Close-Grip Lat Pulldown​ x 10
- ​Barbell Front Raise​ x 12
2. Superset x 3
- ​Dumbbell Chest Fly​ x 12
- ​Dumbbell Side Raise​ x 10
3. Superset x 3
- ​Assisted Dip​ x 12
- ​Straight-Leg Raise​ x 15
4. Circuit (10 min)
- ​Plyo Push-Up​ x 8
- ​Butterfly Sit-Up​ x 15
- ​Dumbbell Alternating Bicep Curl​ x 8/side
- ​Dumbbell Star Jumps​ x 20

Lower Body Strength

1. Superset x 3
- ​Barbell Deadlift​ x 10
- ​Banded Donkey Kick​ x 10/side
2. Superset x 3
- ​Dumbbell Goblet Squat​ x 12
- ​Banded Glute Bridge & Opening​ x 15
3. Superset x 3
- ​1-Leg Side Leg Press​ x 10/side
- ​Fitball Deadbug​ x 10/side
4. Circuit (10 min)
- ​Barbell Front Squat​ x 10
- ​Pop Squat​ x 15
- ​Barbell Static Lunge​ x 8/side
- ​Burpee & Tuck Jump​ x 10

Full Body Strength

1. Superset x 3
- ​Wide-Grip Seated Row​ x 10
- ​Hindu Push-Up​ x 10
2. Superset x 3

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

 - ​Cable Glute Kickback​ x 10/side
- ​Banded Double-Pulse Squat​ x 20
3. Superset x 3
- ​Cable Crunch​ x 12
- ​Dumbbell Bent-Leg Jackknife​ x 15
4. Circuit (10 min)
- ​Sled Push​ (40 sec)
- ​Barbell Bicep Curl​ x 15
- ​1/2 Burpee​ x 15
- ​In & Out Plank​ (30 sec)

Week 24
Full Body Circuit
1. Circuit (8 min)
- ​Dumbbell Alternating Lunge​ x 10/side
- ​Bench Jump​ x 8
- ​Butterfly Sit-Up​ x 15
2. Circuit (8 min)
- ​Barbell Bent-Over Row​ x 15
- ​Lateral Shoot Through​ x 10/side
- ​Dumbbell 1-Arm Snatch​ x 10/side
3. Circuit (8 min)
- ​Kettlebell Goblet Squat​ x 10
- ​Inchworm​ x 12
- ​Deadbug​ x 10/side
4. Circuit (8 min)
- ​Barbell Squat​ x 15
- ​Dumbbell Shoulder Press​ x 10
- ​Skipping​ (30 sec)

Full Body AMRAP

1. (50 sec work + 10 sec rest) x 3
- ​Burpee & Box Jump
- ​Dumbbell Shoulder Raise
- ​Dumbbell Walking Lunge
- ​Dumbbell Renegade Row

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

2. (50 sec work + 10 sec rest) x 3
- ​Barbell Glute Bridge
- ​Dumbbell Side Raise
- ​Dumbbell Tricep Kickback
- ​High Knees
3. (50 sec work + 10 sec rest) x 3
- ​Battle Rope Alternating 1-Arm Slam & Reverse Lunge
- ​Dumbbell Bicep Curl
- ​Pop Squat
- ​Dumbbell Shoulder Press

Full Body Tabata

1. Burpee & Tuck Jump​ (20 sec work + 10 sec rest) x 4
2. Dumbbell Jab Cross​ (20 sec work + 10 sec rest) x 4
3. Bench Hop​ (20 sec work + 10 sec rest) x 4
4. Dumbbell Sumo Squat​ (20 sec work + 10 sec rest) x 4
5. Plank Slam​ (20 sec work + 10 sec rest) x 4
6. Incline Mountain Climber​ (20 sec work + 10 sec rest) x 4
7. Dumbbell Bicep Curl​ (20 sec work + 10 sec rest) x 4
8. Dumbbell 1-Arm Snatch​ (20 sec work + 10 sec rest) x 4

Upper Body Strength

1. Superset x 3
- ​Close-Grip Lat Pulldown​ x 10
- ​Kettlebell Upright Row​ x 12
2. Superset x 3
- ​Dumbbell Chest Fly​ x 12
- ​Barbell Negative Bicep Curl​ x 12
3. Superset x 3
- ​Assisted Dip​ x 15
- ​Dumbbell Bent-Over Reverse Fly​ x 15
4. Circuit (10 min)
- ​Dumbbell Bent-Over Row​ x 10
- ​Dumbbell Straights​ (30 sec)
- ​Plyo Push-Up​ x 8
- ​Inchworm​ x 15

Lower Body Strength

1. Superset x 3
- ​Barbell Deadlift​ x 10
- ​Dumbbell Walking Lunge​ x 6/side

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

2. Superset x 3
- ​Dumbbell Goblet Squat​ x 12
- ​Double-Pulse Squat​ x 15
3. Superset x 3
- ​1-Leg Side Leg Press​ x 10/side
- ​Banded Squat Walk​ x 10/side
4. Circuit (10 min)
- ​Barbell Front Squat​ x 10
- ​Pop Squat​ x 15
- ​Dumbbell Lateral Lunge​ x 6/side
- ​Barbell Clean & Press​ x 10

Full Body Strength

1. Superset x 3
- ​Wide-Grip Seated Row​ x 10
- ​Banded Push-Up​ x 10
2. Superset x 3
- ​Cable Glute Kickback​ x 10/side
- ​Dumbbell Static Lunge​ x 8/side
3. Superset x 3
- ​Cable Crunch​ x 12
- ​Dumbbell Front Raise​ x 12
4. Circuit (10 min)
- ​Deadball Slam​ x 15
- ​Barbell Bicep Curl​ x 15
- ​Lateral Shoot Through​ x 8/side
- ​Ab Bikes​ x 15/side

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