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Bodyweight Classes

Bodyweight Classes

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Bodyweight Classes
  • 45- Minute AFlow with Coach Sooz (110920)

    No Equipment Needed: Bodyweight Workout

  • 45-Minute AFlow with Coach Sooz (110120)

    No Equipment Needed: Bodyweight Workout

  • 40-Minute AFlow with Coach Sooz (101820)

    No Equipment Needed: Bodyweight Workout

  • 30-Minute Cardio with Coach Alex (101220)

    No Equipment Needed: Bodyweight Workout

    Cardio:

    7 Burpees
    2 Tuck Jumps
    14 Air Squats
    2 Tuck Jumps
    21 High Knees
    2 Tuck Jumps
    ... then ...
    20 Unloaded Russian Twists

  • 30-Minute Circuit with Coach Jalisa (101220)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    3 Rounds - 1 Minute Each:
    (1) 1 Swing Snatch (R) + 1 OH Lunge (R hand, L leg), 1 Push Press (R)
    (2) 6 Leg Extensions + 12 Bicycles
    (3) 1 Swing Snatch (L) + 1 OH Lunge (L hand, R leg) +1 Push Press (L)
    (4) 6 Predator Jacks + 12 High Knees ...

  • 30-Minute Cardio with Coach Sooz (092120)

    No Equipment Needed: Bodyweight Workout

    Cardio:

    3 Minutes:
    30 Narrow Mountain Climbers
    20 Crunches
    10 Burpees

    2 Minutes:
    12 Squat Jumps
    12 Ground to Jump and Touch
    12 Jump Switches

  • 30-Minute Cardio with Coach Jalisa (091420)

    No Equipment Needed: Bodyweight Workout

    2 Rounds:
    1 Minute Each:
    Air Squats
    Burpees
    Lunges
    Crunches
    Push-Ups

  • 30-Minute Cardio with Coach Alex (090720)

    No Equipment Needed: Bodyweight Workout

    Cardio:

    For 5 Minutes:
    2(+2) Tuck Jumps
    12 Gorilla Sweeps
    2(+2) Sit-ups

    ...then...

    For 5 Minutes:
    10 OH Jumping Lunges w/ hands clasped behind head
    20 Narrow Mountain Climbers
    30 Jump and Touch

  • 30-Minute Cardio with Coach Sooz (090720)

    No Equipment Needed: Bodyweight Workout

    Bodybuild:

    5 Minutes:
    6 Staggered Push-ups (R/L)
    6 Tempo Reverse Plank Extensions (30X3)
    12 Down Dog Shoulder Taps

    5 Minutes:
    5 Shrimp Squats (R/L)
    8 Side Plank Reach Throughs (R/L)

  • 30-Minute Cardio with Coach Rachel (081620)

    No Equipment Needed: Bodyweight Workout

    2 Cycles:
    4 Intervals:
    Tabata Push-ups

    Then

    3 Minutes:
    8 Crossover V-Ups (4 per leg)
    12 Leg Extensions
    16 Bicycles
    20 Flutter Kicks

  • 30-Minute Cardio with Coach Matt (081520)

    No Equipment Needed: Bodyweight Workout

    2 Rounds:
    1 Minute:
    3 Burpees
    6 Narrow Mountain Climbers

    1 Minute:
    3 Squat Jumps
    6 High Knees

    1 Minute:
    3 Predator Jacks
    6 Ground to Jump and Touch

    2 Minutes:
    16 Forearm Plank Leg Lifts
    16 Jumping Jacks

  • 30-Minute Cardio with Coach Ben (081420)

    No Equipment Needed: Bodyweight Workout

    "Bodybuild: 2 Rounds of Superset: Tempo Push-ups: 8-12 Reps (30x1), Slow 1-leg Mountain to Warrior 3 Transitions: 4 Reps per leg ... then ... 2 Rounds of Superset: Lateral Lunges: 16-20 reps (alternating sides w/ hands clasped behind head), Tempo Body Saws...

  • 45-Minute Cardio with Coach Rachel (081320)

    No Equipment Needed: Bodyweight Workout

    3 Rounds:

    16 Hovering Plank Arm Reaches
    8 Back Extensions

    2 Rounds:
    8 Single Leg Glute Bridges (R/L)
    20 Bicycles

    1 Round:
    10 Push-ups
    20 Down Dog Shoulder Taps

  • 30-Minute Cardio with Coach Molly (081220)

    No Equipment Needed: Bodyweight Workout

    Lower Body Cardio:

    2 Minutes:
    10 Squat Jumps
    10 Ground to Jump and Touch

    2 Minutes:
    10 Jumping Lunges
    20 High Knees

    2 Minutes:
    10 Predator Jacks
    5 Burpees

    2 Minutes:
    10 Jumping Lunges
    20 High Knees

    2 Minutes:
    10 Squat Jumps
    10 Ground to Jump and...

  • 30-Minute Cardio with Coach Alex (081120)

    No Equipment Needed: Bodyweight Workout

    Circuit:

    2 Rounds:

    30 Seconds: Single Leg Glute Bridge (R)
    30 Seconds: Single Leg Glute Bridge (L)

    30 Seconds: Sprinter Row Twist (R)
    30 Seconds: Sprinter Row Twist (L)

    1 Minute: Sit-ups

    30 Seconds: Staggered Squat (R)
    30 Seconds: Staggered Squat (L...

  • 30-Minute Cardio with Coach Jalisa (081020)

    No Equipment Needed: Bodyweight Workout

    Upper Body Overload Day:

    18-15-12-9-6-3:
    Push-ups
    Unloaded Torp Jacks
    Hovering Reaches
    Shoot Throughs

  • 30-Minute Cardio with Coach Alex (080420)

    No Equipment Needed: Bodyweight Workout

    2 Rounds:
    2 Min:
    20 Narrow Mountain Climbers
    10 Tuck Jumps

    2 Min:
    8 Single Leg Glute Bridges (R/L)
    8 x 1 High Plank to Forearm Plank
    2 Knee Slides (R/L)

    1 Min:
    12 High Knees
    3 Ground to Jump and Touch

  • 30-Minute Cardio with Coach Rachel (080920)

    No Equipment Needed: Bodyweight Workout

    2 Cycles:
    4 Intervals:
    Tabata Narrow Mountain Climbers (hold one knee up to the nose in alternating rest windows)

    Then

    3 Minutes:
    8 Crossover V-Ups (touch right foot to left hand and left foot to right hand) (4 per leg)
    12 Leg Extensions
    16 Bicycles
    20 F...

  • 30-Minute Cardio with Coach Matt (080820)

    No Equipment Needed: Bodyweight Workout

    2 Rounds:

    1 Minute at each station:
    Plank, Push-ups
    Hinge Jumps
    2 Good Mornings + 8 Butt Kicks
    Triple Hop Lateral Twists

  • 45-Minute Cardio with Coach Molly (080720)

    No Equipment Needed: Bodyweight Workout

    500 Friday!

    8 x Tabata Bicycles (hold tuck in rest)

    4 Minutes:
    4 Lateral Lunge (R)
    4 Lateral Lunge Left
    4 Down and Ups
    4 Sprinter Jumps (R)
    4 Sprinter Jumps (L)

    8 x Tabata 1-arm Plank (alternate arms each round and try to hold regular plank in rest)

    4 ...

  • 30-Minute Cardio with Coach Rachel (080620)

    No Equipment Needed: Bodyweight Workout

    2 Rounds:
    16 Russian Twists
    8 Side Plank Transitions
    8 x (2 Push-ups + 4 Jumping Lunges)

    Then

    2 Rounds:
    3 (SLOW CONTROLLED) Good Mornings
    6 Supermans
    9 Ground to Jump and Touch

  • 45-Minute Cardio with Coach Jalisa (080520)

    Equipment Needed: A Torpedo or Medium Weights

    10/1 - 9/2 - 8/3 ... 3/8 - 2/9 - 1/10:
    Thrusters/Snatches (alt. arms)

    *** On minutes 4, 8, 12, 16: 7 Tuck Jumps

  • 30-Minute Cardio with Coach Molly (080520)

    No Equipment Needed: Bodyweight Workout

    2 Rounds:
    3 Minutes:
    12 Shoot Throughs
    6 High Plank to Forearm Plank Transitions
    12 Curtsey Squats (alternating)
    6 Single Leg Glute Bridges (R/L)

    Then
    30 Seconds:
    Push-ups

    30 Seconds:
    Jumping Jacks

    1 Minute:
    Burpees

  • 30-Minute Cardio with Coach Rachel (080320)

    No Equipment Needed: Bodyweight Workout

    90 Seconds:
    12 Bicycles
    4 Sit-ups

    3 Minutes:
    21 Jumping Jacks (fully extended elbows clapping overhead and behind the back)
    15 Air Squats
    9 Hand Release Push-ups

    1 Minute:
    Crunches

    3 Minutes:
    21 Jumping Jacks (fully extended elbows clapping overhead and...