Coach Konnor

Coach Konnor

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Coach Konnor
  • 45-Minute Cardio with Coach Konnor (073020)

    Equipment Needed: A Torpedo or Medium Weights

    7 Minutes:
    10 Front Rack Bulgarian Split Lunges (R/L)
    10 Goblet Lateral Lunges (R/L)

    7 Minutes:
    10 Curl and Press
    10 OH Tricep Extensions

    6 Minutes:
    10 BO Rows
    10 Forearm Plank Body Saws

  • 45-Minute Cardio with Coach Konnor (071620)

    Equipment Needed: A Torpedo or Medium Weights

    3 Rounds:
    6 Rotating Ground to OH (R)
    6 Rotating Ground to OH (L)
    6 x 3 Press + 1 OH Lunge (alternating lunge legs)
    ... then...
    2 rounds:
    20 Swings
    10 Burpees

  • 45-Minute Cardio with Coach Konnor (070920)

    Equipment Needed: A Torpedo or Medium Weights

    5 Rounds:

    30 Seconds: Sprinter Row (R)
    30 Seconds: Sprinter Row (L)
    30 Seconds: Power Curl and Press

    2.5 Minutes:
    4 Tuck Jumps
    8 Swings
    12 High Knees

  • 45-Minute Cardio with Coach Konnor (062520)

    Equipment Needed: A Torpedo or Medium Weights

    10-9-8 ... 3-2-1:
    Bent Over Rows
    Swings
    Thrusters
    (2x) Narrow Mountain Climbers

  • 30-Minute Cardio with Coach Konnor (070320)

    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.

  • 45-Minute Cardio with Coach Konnor (072320)

    Equipment Needed: A Torpedo or Medium Weights

    4 Rounds:

    30 Seconds:
    High Knees

    2 Minutes:
    6 Snatches (R)
    6 Snatches (L)
    6 Push Press (R)
    6 Push Press (L)

    30 Seconds:
    Jumping Jacks

    2 Minutes:
    10 Mountain Jumps
    10 Torpedo Toe Touches

  • 45-Minute Cardio with Coach Konnor (090120)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    6 Minutes:
    6 Snatches
    10 Push-ups
    15 Air Squats

    4 Minutes:
    20 Swings
    20 Sit-ups

  • 45-Minute Circuit with Coach Konnor (090620)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    5x 1 minute each:

    Lunges
    Push-ups
    Single Leg Glute Bridge (30 seconds R/L)
    Swings
    Push Press

    Rest 1 minute