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Coach Rachel

Coach Rachel

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Coach Rachel
  • 45-Minute Cardio with Coach Rachel (110620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Rounds:

    1 Minute:
    2 Jumping Lunges + 1 Down and Up Rocket Jump

    2 Minutes:
    16 Torp Toe Touches
    8 Thrusters

    3 Minutes:
    20 High Knees
    10 Push-ups
    20 Torp Jacks

    4 Minutes:
    10 Single Leg DL (R/L)
    10 Curl and Press
    10 Ground to Jump an...

  • 45-Minute Cardio with Coach Rachel (102420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    3 Minutes:
    18 Jumping Lunges
    12 Push Press
    6 Push-ups

    3 Minutes:
    12 2 Point BO Row (R/L)
    18 Swings
    24 Bicycles

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

  • 45-Minute Cardio With Coach Rachel (101720)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    2 Minutes - as far as possible, then 4 minutes - as far as possible, then 6 minutes - as far as possible, then 8 minutes: as far as possible:

    10 Toes to Torpedo
    15 Single Leg Glute Bridges (R/L)
    20 Squat Jumps
    25 Swings
    30 Push Press
    35 Hig...

  • 45-Minute Strength with Coach Rachel (100320)

    Equipment Needed: A Torpedo or Medium Weights

    Strength

    6 Minutes:
    8-10 Tempo Strict Press (R/L)
    8-10 Straight Arm Ground to OH
    10-20 Push-ups
    *On Minute 1: start with 7 Burpees
    *On Minute 4: 30 High Knees

    ... then ...

    8 Minutes:
    12-15 Goblet 1 and 1/4 Squats
    8-10 Single Leg DL (R/L)
    *On minu...

  • 45-Minute Cardio with Coach Rachel (092620)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    60 Air Squats
    50 Sit-ups
    20-30 Push-ups

    Then

    in the remainder of 10 minutes: 1-2-3-4 and so on and so forth:
    Thrusters
    High Knees (2x)
    Jump Switches (2x)

  • 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 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 Rachel (062620)

    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

  • 30-Minute Cardio with Coach Rachel (062420)

    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

  • 45-Minute Cardio with Coach Rachel (061020)

    No Equipment Needed: Bodyweight Workout

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

  • 30-Minute Cardio with Coach Rachel (070820)

    No Equipment Needed: Bodyweight Workout

    7 Lateral Lunges (R)
    7 Lateral Lunges (L)
    20 High Knees
    7 Squat Jumps
    7 Ground to Jump and Touch
    20 High Knees
    **on minutes 3-6-9: stop and complete 5 Burpees before resuming

  • 30-Minute Cardio with Coach Rachel (071020)

    No Equipment Needed: Bodyweight Workout

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

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

    ...THEN...
    20 Ground to Jump and Touch

  • 30-Minute Cardio with Coach Rachel (071520)

    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 Lunges
    1 Minute Burpees

  • 45-Minute Cardio with Coach Rachel (071720)

    Equipment Needed: A Torpedo or Medium Weights

    EMOM - 10 Minutes:
    5 Squat Tuck Jumps

    ...remainder alternate between:
    Sit-ups
    Goblet Squats
    BO Rows

    ... then ...

    EMOM - 10 Minutes:
    5 Push-ups

    ...remainder alternate between:
    Sit-ups
    Goblet Squats
    BO Rows

  • 30-Minute Cardio with Coach Rachel (072220)

    Bodyweight: No Equipment Needed

    2 Rounds:

    2 Minutes:
    12 Back Extensions
    6 Push-ups
    24 Down Dog Butt Kicks

    2 Minutes:
    12 Lizard Twists
    6 Glute Bridges
    24 Flutter Kicks

    1 Minute: Lunges

  • 45-Minute Cardio with Coach Rachel (072420)

    Equipment Needed: A Torpedo or Medium Weights

    2 Rounds:
    6 Renegade Rows (R)
    6 Renegade Rows (L)
    6 Torpedo Burpee Ground to OH

    ... 30-20-10:
    Torpedo Russian Twists
    Crunches

  • 30-Minute Cardio with Coach Rachel (072920)

    Bodyweight: No equipment Needed

    4 x Tabata Squats
    4 x Tabata Push-ups

    2 Minutes:
    8 Leg Extensions
    8 Glute Bridges
    8 Ground to Jump and Touch

    4 x Tabata Push-ups
    4 x Tabata Squats

  • 30-Minute Cardio with Coach Rachel (080220)

    No Equipment Needed: Bodyweight Workout

    2 Rounds:
    10 Back Extensions
    10 Down and Ups
    10 Triple Hop + Lateral Twist

    30 Bicycles

  • 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...

  • 45-Minute Cardio with Coach Rachel (080620)

    Equipment Needed: A Torpedo or Medium Weights

    2 Minutes:
    30 Flutter Kicks
    10 Skyscrapers

    Then

    7 Minutes:
    21 Torp Ground to Shoulder
    15 Torp Hang to OH
    9 Push Press

    Then

    2 Minutes:
    30 Flutter Kicks
    10 Skyscrapers

    Then

    7 Minutes:
    21 Torp Ground to Shoulder
    15 Torp Hang to OH
    9 Push Press

    Th...

  • 45-Minute Cardio with Coach Rachel (081220)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:
    20 Burpees
    30 Snatches (alternating)
    40 Single Arm Push-Press
    50 Swings
    60 Air Squats
    ... after completing each movement, before moving onto the next:
    10 Ground to Jump and Touch
    10 Predator Jacks
    10 Double Butt Kicks

  • 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

  • 45-Minute Cardio with Coach Rachel (082220)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    EMOM - alternating through the three movements:
    20-25 Swings
    12-16 Snatches
    6-8 Burpee Complex

    ... rest the remainder of each minute

  • 45-Minute Cardio with Coach Rachel (082420)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    20 Leg Extensions
    15 Front Squats
    20 Push-Press
    25 Squat Jumps
    20 Push-Press
    15 Front Squats
    20 Leg Extensions

    Then

    Rest as needed before performing max unbroken thrusters