Coach Molly

Coach Molly

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Coach Molly
  • 45-Minute Cardio with Coach Molly (092520)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:
    1 Minute: Hang to OH
    1 Minute: Push Press
    1 Minute: Russian Twists
    1 Minute: Ground to Shoulder

    5 Minutes:
    21-15-9: Jumping Lunges
    Swings

    1 Minute: Burpees

  • 45-Minute Circuit with Coach Molly (082820)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:

    5 x 1 Minute at Each:
    (1) Burpees
    (2) Tuck Jumps
    (3) 3 SL DL + 3 Thrusters
    (4) Hang Curl and Press (30 seconds - R/L)
    (5) Leg Extensions
    Rest 1 Minute

  • 45-Minute Strength with Coach Molly (081420)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:
    8 Minutes - Superset:
    Forward Raise to Shoulder: 8-12 Reps
    Curl and Press: 8-12 Reps

    Then

    8 Minutes - Superset:
    Goblet Lateral Lunges: 16-20 reps (alternating sides)
    Single Leg Deadlift: 8-10 reps per leg

    Then

    4 Rounds:
    30 Seconds: Pus...

  • 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...

  • 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 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

  • 45-Minute Aflow with Coach Molly (070520)

  • 45-Minute Strength with Coach Molly (082120)

    Equipment Needed: A Torpedo or Medium Weights

    Bodybuild:

    6 Minutes:
    12 Bridged Bench Press (R/L)
    12 Upright Row (R/L)

    8 Minutes:
    12 Suitcase Floating Lunges (R/L)
    12 Staggered Straight Leg DL (R/L)
    12 Gorilla Row (R/L)

    6 Minutes:
    8 Strict Torpedo Burpee Ground to OH
    16 Torpedo Russian ...

  • 45-Minute Cardio with Coach Molly (090420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio
    4 Rounds

    2 Minutes
    10 Upright Row
    10 Swings

    2 Minutes
    10 Single Arm Push Press (R/L)
    10 Front Squats

    1 Minute:
    Lizard Twists (1/3)
    V-Ups (2/4)

  • 45-Minute Cardio with Coach Molly (091120)

    Cardio:

    3 Minutes:
    18 Jumping Lunges
    18 Push Press
    9 Push-ups

    3 Minutes:
    12 Hang to OH
    12 2 Point BO Row (R/L)
    24 Bicycles

    4 Minutes:
    10 Hinge Jumps
    15 High Plank Swimmers
    20 Forearm Plank Knee to Elbow (alternating sides)