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  • 45-Minute Strength with Coach Christy (073021)

    Equipment Needed: A Torpedo or Medium Weights

    Strength:

    2 Rounds:
    3 Turkish Sit-Ups (R arm)
    3 Turkish Sit-Throughs (R arm)
    3 Single Arm OH Drop Lunges (R arm) (then complete on left)
    ... then ...
    2 Rounds:
    7 offset push ups R/L)

    2 Rounds:
    10 Upright Rows
    12 Curls

  • 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

  • 20-Minute Aflow with Coach Devyn (072321)

    No Equipment Needed: Bodyweight

  • 30-Minute Cardio with Coach Christy (072321)

    Equipment Needed: A Torpedo or Medium Weights

    Cardio

    2 Rounds:
    2 Min:
    12 Swings
    6 BO Row

    1 Min:
    12 Jumping Lunges
    6 Jumping jacks

    1 Min : Torp Pull Unders

    30 Sec: Supine Press
    30 Sec: Torp Toe Touches

  • New! 3-Week Strength Series

    9 videos

    Let's get Strong At Home! Spend the next three weeks developing power and absolute strength. Download your full program guide here! http://alchemy365.io/strongathome

    This program consists of nine workouts, meant to be completed over the course of three weeks (3x/week). No two people are alike an...

  • Getting Started: 14-Day Jump Start Challenge

    15 videos

    Fallen out of your fitness routine? Our 14-Day Jump Start Challenge will get you back on track. This Challenge is designed for new Athletes with limited fitness experience and for people just getting back into an exercise routine.

    The Challenge is meant to evolve over the two week period, start...