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Coach Jalisa

Coach Jalisa

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Coach Jalisa
  • 45-Minute Strength with Coach Jalisa (110720)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    10 Single Arm Bench Press (R/L) (do this off a box)
    10 Single Arm Upright Row (R/L)

    Then

    8 Windmills (R/L)
    8 Single Arm OH Drop Lunges (R/L)
    1 Set of Max Push-ups -- rest approximately 30-45 seconds. between each movement and rest as ne...

  • 30-Minute Cardio with Coach Jalisa (102620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    5 Minutes:
    16 Lunges
    16 BO Row
    8 Burpees

    5 Minutes:
    16 Thrusters
    16 SLDL Jumps
    16 Triple Hop Lateral Twist (8 R/L)

  • 45-Minute Cardio with Coach Jalisa (100920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:

    30 Seconds: Strict Upright Row
    1 Minute: Sit-ups
    30 Seconds: Push-ups
    1 Minute: Alternating Staggered Deadlifts
    6 x Tabata Intervals:
    Gorilla Rows (alt. each interval)

  • 45-Minute Circuit with Coach Jalisa (100520)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 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 ...

  • 45-Minute Cardio with Coach Jalisa (092820)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Rounds:
    3 Minutes:
    6 Thrusters
    6 Swing Sntach (R/L)
    6 Push Press

    Then

    2 Minutes:
    10 Curls,
    10 Straight Leg DL (Rounds 1/3)
    10 Down and Up Rocket Jumps, 20 Torp Jacks (Rounds 2/4)

  • 45-Minute Cardio with Coach Jalisa (092120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    For 10 Minutes:
    50 Snatches
    50 Sit-ups
    50 Narrow Mountain Climbers

    * EMOM - 6 Jumping Lunges

    Then

    For 10 Minutes:
    50 Snatches
    50 Sit-ups
    50 Narrow Mountain Climbers

    * EMOM - 5 Push-ups

  • 45-Minute Cardio with Coach Jalisa (081920)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Cycles:

    5 Minutes:
    20 Lunges
    20 BO Row
    10 Burpees

    5 Minutes:
    20 Thrusters
    20 Straight Leg DL Jumps
    20 Triple Hop Lateral Twists (10 R/10 L)

  • 45-Minute AFlow with Coach Jalisa (081620)

    AFlow with Coach Jalisa

  • 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 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

  • 45-Minute Cardio with Coach Jalisa (081220)

    Equipment Needed: A Torpedo or Medium Weights

    Lower Body Cardio:
    3 Minutes:
    15 Front Squats
    10 Ground to Jump and Touch

    2 Minutes:
    12 OH Lunges
    8 Burpees

    30 Seconds: R-Arm Gorilla Rows
    30 Seconds: L-Arm Gorilla Rows

    1 Minute:
    3 Predator Jacks
    2 Burpees

  • 45-Minute Circuit with Coach Jalisa (090220)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    5 Rounds:
    4x Tabata Intervals: Burpees
    2 Min: 3 Tuck Jumps + 6 Thrusters
    30 Sec: Triple Hop Lateral Twist
    30 Sec: Predator Jacks
    1 Min: Rest

  • 30-Minute Cardio with Coach Jalisa (091420)

    No Equipment Needed: Bodyweight Workout

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

  • 45-Minute Strength with Coach Jalisa (091520)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:
    2 Rounds: 7 Curls
    7 Curls (from bottom of curl to middle)
    7 Curls (full reps)

    Then

    2 Rounds:
    12-15 2-Point Tempo BO Row (R/L)

    Then

    2 Rounds:
    9 Goblet Lateral Lunges (R/L)

    Then

    1 Round:
    Max Tricep Push-ups

    ... rest approximately 1 m...

  • 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 ...

  • 45-Minute Strength with Coach Jalisa (102320)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    For 8 Minutes:
    20 Squat Jumps
    20 Jumping Lunges
    10 Tempo Goblet Squats (30X1)

    Then

    8 Minutes:
    10 Renegade Rows (R/L)
    20 Two-handed Curls
    8-10 Kneeling Strict Press (R/L)

    Then

    4 Minutes:
    4 Rounds:
    30 Seconds: Torp Toe Touches
    30 Seconds...

  • 45-Minute Cardio with Coach Jalisa (103020)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    5 Rounds:
    2 Minutes:
    20 Torp Lunges
    *In remainder of those 2 minutes: Max Swing Snatch (alt. hands every 3 reps)

    2 Minutes: 10 Toes to Torp with Slow Descent
    *In remainder of those 2 minutes: Max Single Arm Thrusters (alt. hands every ...