No Equipment Needed: Bodyweight Workout

2 Rounds:

2.5 Minutes:
16 Squats
8 Tuck Jumps

2.5 Minutes:
16 Leg Extensions
8 Mountain Jumps

No Equipment Needed: Bodyweight Workout

4 Rounds:
For 3 Minutes:
1 (+1) Burpee
2(+2) Jumping Lunges

1 Minute:
1(+1) Push-up,
2(+2) Narrow Mountain Climbers

1 Minute:
1(+1) Sit-up
2 (+2) Crunches

- start each new round over at the beginning.

No Equipment Needed: Bodyweight Workout

10 Triple Hop + Lateral Twists
10 Lateral Lunges (alternating sides)
10 R-Leg Plyo DL Jumps (L)
10 R-Leg Plyo Deadlift Jumps (R)
10 Push-ups
10 Leg Extensions

No Equipment Needed: Bodyweight Workout

1 Round:
12 Ground to Jump and Touch
9 Push-ups
6 Mountain Jumps

... then ...

10 Burpees
20 Skaters

No Equipment Needed: Bodyweight Workout

2 Rounds:
12 Lateral Reaches (alternating legs)
3 Burpees
12 Squat Jumps
3 Burpees

... then ...

2 Rounds:
Superman: max hold
20 Crunches (arms crossed bringing elbows to mid quad)

... at minutes 5, 10, 15:
8 Mountain Jump
4 Broad Jump + Hop Back

Bodyweight Workout. No Equipment Needed!

20 Shoulder Taps
10 Glute Bridges
20 Narrow Mountain Climbers
10 Leg Extensions into Skyscrapers

Bodyweight Workout. No Equipment Needed!

2 Rounds:

3 Minutes:
10 Side Plank Transitions
10 Supermans
10 Jumping Lunges
10 Predator Jacks

2 Minutes:
12 Squat Jumps
6 Burpees

AFlow isn’t a traditional yoga class. This class combines strength, balance and isometric holds into a fast-flowing class. Movements change weekly, so you can get a stretch day in and recover your body and mind.

No Equipment Needed: Bodyweight Workout

2 Rounds:
30 Seconds: Shoulder Taps
30 Seconds: Forearm Plank Leg Lifts
8 Tabata Intervals:
Air Squats (Round 1)
Bicycles (Round 2)

Equipment Needed: A Torpedo or Medium Weights

4 Rounds:
2.5 Min:
20 Jump Switches
20 Skaters
10 Half Burpees
2.5 Min:
5×1 Push Up + 2 Mountain Climbers
5×6 Shoulder Taps + 2 Reach Backs

No Equipment Needed: Bodyweight Workout

2 Rounds:
2.5 Min:
20 Jump Switches
20 Skaters
10 Half Burpees
2.5 Min:
5x1 Push Up + 2 Mountain Climbers
5x 6 Shoulder Taps + 2 Reach Backs

No Equipment Needed: Bodyweight Workout

4 Rounds:
30 Seconds: Narrow Mountain Climbers
30 Seconds: Shoulder Taps
1 Minute: Air Squats
1 Minute: Sit-ups
2 Minutes: 8 Mountain Jumps, 8 R-Leg Glute Bridge, 8 L-Leg Glute Bridge

No Equipment Needed: Bodyweight Workout

16-12-8:
Curtsey Lunges (alternating sides)
Leg Extensions

... then ...

8-12-16:
Side-Plank to Side-Plank Transitions
Squat Jumps

... then ...

10 Tuck Jumps

No Equipment Needed: Bodyweight Workout

4 Rounds:
1 Minute at each station:
Jump Switches
Sit-ups
Push-ups
Lunges
Burpees

Bodyweight Workout: No Equipment Needed

1 Rounds:
12 Tidwells
12 Triple Hop Lateral Twists
12 Half burpee + 2 Squat Jumps

1 Rounds:
12 R-Leg Plyo Jump
12 L-Leg Plyo Jump
12 Jump Switches

20 Ground to Jump and Touch

5 rounds:
1 Minute: 1 Burpee + 1 Double Hop Lateral Twists each side
1 Minute: 1 Burpee, 10 High Knees