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45-Minute Cardio with Coach Sarah (030323)
Cardio
30-20-10
Swings
Goblet Squats…THEN…
30-20-10
Lateral Hop Overs
Mountain Jumps…THEN…
30-20-10
Push Press
Jumping Jacks -
45-Minute Circuit with Coach Sarah (021023)
Equipment Needed: A Torpedo or Medium Weights
Circuit (25 minutes):
5 Cycles of 5 minutes:
(1) SA Hang to Shoulder + Shoulder to OH (R)
(2) Torp Box Step Ups
(3) SA Hang to Shoulder + Shoulder to OH (L)
(4) Weighted Dead Bugs
(5) Burpees -
45-Minute Cardio with Coach Sarah (012723)
Equipment Needed: A Torpedo or Medium Weights
3 Rounds:
8 Push Press
12 OH March... then ...
9-6-3:
Swings
Squat Jumps
Half Burpees... then ....
2 Rounds:
4 Bottom-third Front Squats
4 Mid-third Front Squats
4 Top-third Front Squats
4 Front Squats... then ...
50 Flutter Kicks
25... -
45-Min Cardio with Coach Sarah (011323)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
4 Cycles:
30 Sec: Half Burpees4 Minutes:
12-9-6
Reverse Lunges (R/L)
Push-Ups
Shoulder Taps (x2)
Crossover V-Ups30 seconds: Squat Jumps
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30-Minute Cardio with Coach Sarah (042721)
Equipment Needed: A Torpedo or Medium Weights
Cardio: (12 minutes)
15-12-9:
Thrusters
Swings
Hang to Overhead
Burpees*After each round:
10 BO Row
5 Ground 2 Jump & Touch -
45-Minute Cardio with Coach Sarah (042721)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Swings
Hang to Overhead
Burpees*After each round: 10 BO Row, 5 Ground 2 Jump & Touch
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60-Minute Circuit with Coach Sarah (042621)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
1 Minute at each station -
(1): A/B/A/B/A
(2): B/C/B/C/B
(3): C/D/C/D/C
(4): D/E/D/E/D
(5): A/B/C/D/EA = Jumping Jacks
B = Single Arm Push-Press (30 sec R/L)
C = Sit-Ups
D = Wide Leg Straight Arm Ground to OH
E = Cocoon Leg Extensions -
30-Minute Cardio with Coach Sarah (041321)
Equipment Needed: A Torpedo or Medium Weights
Cardio
2 Rounds AFAP:
20 Hang to Shoulder
12 Max Height Hinge Jumps
15 Push Press
12 Max Height Hinge Jumps
5 Burpee Clusters
12 Max Height Hinge Jumps1 Rounds:
21 Swings
42 Air Squats1 Min Plank
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45-Minute Cardio with Coach Sarah (041321)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Cycles: AFAP:
30 Torp Hang to Shoulder
12 Max Height Hinge Jumps
20 Torp Push Press
12 Max Height Hinge Jumps
10 Torp Burpee Clusters
12 Max Height Hinge Jumps
...then...
2 Rounds:
21 Swings
42 Air Squats
... then ...
1 Minute Plank -
45-Minute Cardio with Coach Sarah (041221)
Equipment Needed: A Torpedo or Medium Weights
Cardio
4 rounds2 Minutes:
10 Goblet Lateral Lunges (alternating)
15 Swings2 Minutes:
10 Single Arm Staggered Deadlifts (R/L)
15 Forward Raise to Shoulder1 Minute:
Slow Bicycles -
30-Minute Circuit with Coach Sarah (040921)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds of 45 seconds ON, 15 seconds REST:
(1) Ground to Shoulder
(2) Push Press
(3) Mountain Climbers
(4) Leg Extensions
(5) Sprinter Jumps (30 Sec: R/L) -
45-Minute Strength with Coach Sarah (040621)
Equipment Needed: A Torpedo or Medium Weights
Strength:
2 Cycles (19 Minutes):
3 Rounds:
30 Seconds: Hang Power Curls (R)
30 Seconds: Hang Power Curl (L)
30 Seconds: Push-ups1 Minute: Torpedo Halos (clockwise)
3 Rounds:
30 Seconds: Goblet Squat Pulses
30 Seconds: Jumping Lunges1 Min...
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30-Minute Strength with Coach Sarah (040621)
Equipment Needed: A Torpedo or Medium Weights
Strength:
5 Rounds:
30 Seconds: Hang Power Curls (R)
30 Seconds: Hang Power Curl (L)
30 Seconds: Push-ups
1 Minute: Torpedo Halos (clockwise)5 Rounds:
30 Seconds: Goblet Squat Pulses
30 Seconds: Jumping Lunges
1 Minute: Torpedo Halos (counter... -
30-Minute Cardio with Coach Sarah (033021)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
15-9-3:
Thrusters
Upright Rows
…then...3-9-15:
Swing Snatch (alt. every 3 reps)
OH Reverse Lunges
Ground to Jump and Touch
...then...15-9-3:
Swings
Burpees*MARCH MAXness: G2J+T to start + End*
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45-Minute Cardio with Coach Sarah (033021)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
21-15-9:
Thrusters
Upright Rows
…then...
9-15-21:
Swing Snatch (alt. every 3 reps)
OH Reverse Lunges
Ground to Jump and Touch
...then...
21-15-9:
Swings
Burpees
*MARCH MAXness: G2J+T to start + End* -
45-Minute Cardio with Coach Sarah (032321)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
*MARCH MAXness: G2J+T to start + end
30 Sit-Ups
20 Hang to Overhead
10 Thrusters
...then...
30 Hang to Overhead
20 Thrusters
10 Sit-Ups
...then...
30 Thrusters
20 Sit-Ups
10 Hang to Overhead
*After every round, complete:
12 Torpedo ... -
30-Minute Circuit with Coach Sarah (031621)
Equipment Needed: A Torpedo or Medium Weights
Circuit:
3 Rounds of 1 minute of each:
(1) Predator Jacks
(2) Front Squats
(3) Jumping Drive Lunges (30 sec R/L)
(4) Push Press
(5) 2x 20 seconds: Tuck Crunches, 10 seconds: Tuck Crunch Hold
... Rest 30 Seconds*MARCH MAXness: G2J+T to start ...
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60-Minute Circuit with Coach Sarah (031621)
Equipment Needed: A Torpedo or Medium Weights
Circuit
5 Rounds of 1 min each:
(1) Predator Jacks
(2) Front Squats
(3) Jumping Drive Lunges (30 sec R/L)
(4) Push Press
(5) 2x 20 seconds: Tuck Crunches, 10 seconds: Tuck Crunch HoldRest 30 Seconds
*MARCH MAXness:
Ground to Jump and Touch -
30-Minute Circuit with Coach Sarah (030921)
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXNESS 1 Minute G2J+T to start + End*
Circuit:
3 Rounds of 45 seconds ON, 15 seconds REST:
(1) 2 Lunges + 4 Hinge Jumps
(2) Kipping High Pulls (hold torpedo like Hang to OH)
(3) Push-Ups
(4) Push Press
(5) Swings -
60-Minute Circuit with Coach Sarah (030921)
Equipment Needed: A Torpedo or Medium Weights
*MARCH MAXNESS 1 Minute G2J+T to start + End*
Circuit:
5 Rounds of 45 seconds ON, 15 seconds REST:
(1) 2 Lunges + 4 Hinge Jumps
(2) Kipping High Pulls (hold torpedo like Hang to OH)
(3) Push-Ups
(4) Push Press
(5) Swings -
45-Minute Strength with Coach Sarah (030221)
Equipment Needed: A Torpedo or Medium Weights
Strength (14 minutes):
6 Min:
10-12 Single Arm Upright Rows (R/L)
10-12 Single Arm Curls (R/L)
10-12 Seated Strict Press
10-12 Renegade Rows (R/L)
... then ...
6 Min:
8-10 Tempo Lateral Lunges (30X1) (R/L)
6-8 Single Leg SnatchesBuy in/Buy out:...
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60-Minute Strength with Coach Sarah (030221)
Equipment Needed: A Torpedo or Medium Weights
Strength: (26 minutes):
2 Cycles:
6 Min:
10-12 Single Arm Upright Rows (R/L)
10-12 Single Arm Curls (R/L)
10-12 Seated Strict Press
10-12 Renegade Rows (R/L)
... then ...
6 Min:
8-10 Tempo Lateral Lunges (30X1) (R/L)
6-8 Single Leg Snatches ... -
45-Minute Cardio with Coach Sarah (021621)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
2 Cycles:
30 Seconds on, 30 Seconds off for 3 Minutes: Burpees
... then ...
7 Minutes:
3-6-9-12 .... so on and so forth:
Sumo DL High Pull
2 Point BO Row (R/L)
OH Lunges -
45-Minute Cardio with Sarah (021421)
Equipment Needed: A Torpedo or Medium Weights
Cardio:
3 Rounds:
2 minutes:
10 Push Press
7 Hang to Overhead
3 Burpees2 minutes:
3 Tuck Jumps
7 Thrusters
10 7 Swings
...then...1 minute: Hovering Plank
...then...
6 Rounds: 45 seconds: Max Reps Rotating through Above Movements
15 sec...