Coach Sarah

Coach Sarah

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Coach Sarah
  • 45-Minute Cardio with Coach Sarah (072321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio:

    4 Cycles:
    30 Sec: Half Burpees

    4 Minutes:
    12-9-6
    Reverse Lunges (R/L)
    Push-Ups
    Shoulder Taps (x2)
    Crossover V-Ups

    30 seconds: Squat Jumps

  • 60-Minute Circuit with Coach Sarah (071621)

    Equipment Needed: A Torpedo or Medium Weights

    Circuit:
    4 Cycles:
    2 minutes:
    AFAP: 1-2-3:
    Snatch Reverse Lunges (R)
    Snatch Reverse Lunges (L)
    *In remaining time: Burpees
    ...then...
    2 minutes:
    AFAP: 2 Rounds:
    10 Thrusters
    5 Tuck Jumps
    ...in remaining time: Burpees
    ...then...
    1 minute: ...

  • 45-Minute Cardio with Coach Sarah (061821)

    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...

  • 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

  • 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/E

    A = 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 (042021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    2 rounds
    4 minutes:
    1-2-3-4- and so forth
    Thrusters
    Push-Ups
    Swings
    Skaters (R + L = 1)

    1 minute:
    Burpees

  • 45-Minute Cardio with Coach Sarah (042021)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio
    4 rounds

    4 Minutes:
    1-2-3-4-and so forth
    Thrusters
    Push-Ups
    Swings
    Skateres (R + L = 1)

    1 Minute:
    Burpees

    *Continue up the ladder on round 2, start over on round 3 and continue up the ladder on round 4

  • 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 Jumps

    1 Rounds:
    21 Swings
    42 Air Squats

    1 Min Plank

  • 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 rounds

    2 Minutes:
    10 Goblet Lateral Lunges (alternating)
    15 Swings

    2 Minutes:
    10 Single Arm Staggered Deadlifts (R/L)
    15 Forward Raise to Shoulder

    1 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-ups

    1 Minute: Torpedo Halos (clockwise)

    3 Rounds:
    30 Seconds: Goblet Squat Pulses
    30 Seconds: Jumping Lunges

    1 Min...

  • 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*

  • 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 ...

  • 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 Hold

    Rest 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 Snatches

    Buy in/Buy out:...

  • 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