Workouts Library

Build muscular strength and endurance in your lower body and core with this efficient workout. We combine HIIT with strength circuits for a sweaty 30 minutes that will leave you feeling strong and accomplished in little time. For this workout, I wanted to make sure it checked a few boxes — sweaty, efficient, and fatigue-inducing. With these as my “compass” I knew starting with HIIT would be the best way to elevate the heart rate from the beginning. From there, we hold the heart rate steady as we dive into strength circuits that will fatigue the lower body muscles from all different angles and planes of motion. To round out the workout, we end with a tabata glute and core finisher to leave us with a sense of accomplishment. The Workout We begin with a 4-minute warmup to mobilize our joints and activate muscles of the lower body and core. From there, we start off strong with a HIIT Circuit. This is a tabata format where we complete 2 exercises for 4 rounds of 20 sec on / 10 sec off. These are both bodyweight, high-impact exercises that involve jumping; however, I offer modifications if you prefer a low-impact option. Our strength segment consists of 2 circuits with 3 exercises each. We perform the 3 exercises for 2 rounds of 45 sec on / 15 sec off. I recommend choosing medium-heavy (for you) weights here. Tip: preview the exercise list below to get an idea of what weights to use! Your goal is to feel a good level of muscle fatigue by the last 10 seconds of a set. The final piece of the workout is a Tabata Glute and Core Finisher. We have 4 exercises, performed for 20 sec on / 10 sec off. Each exercise will be performed for 2 rounds before moving on to the next. Once the 2 rounds for a given exercise are complete, we won’t be coming back to it, so give it your all! You’ll have the option to use a light dumbbell in this section, but it’s not required. Workout Notes/Tips • Take a look at the strength exercises before pushing play to get an idea of what weights you’d like to use. I recommend selecting medium/heavy (for you) weights for the given exercises. • As this is a level 4, we move quickly from HIIT to strength and back to HIIT. Don’t hesitate to press pause if you need more rest. • Have fun! Enjoy the variety of movements and segments packed within this short workout. Equipment Needed A range of dumbbells from light to heavy (I use 10lb as my light, 15lb as my medium, and 20lb as my heavy for this workout). A mat or comfortable space on the floor is recommended for the core finisher and cooldown. Warmup (4:00) — 8 exercises; 2 rounds; 30 seconds each Hip Circles Dynamic Quad Stretch Squat + Rotation, alternating Modified Cossack Squat Reverse Lunge + Rear Leg Raise – alternating Squat + Plank + Down Dog Skiier Swing Jumping Jacks Tabata HIIT (4:00) — 4 Rounds; 20 sec on/10 sec off; AABB format Squat Jump Twist Alligator Jacks Strength Circuit 1 (6:00) — 2 Rounds; 45 sec on/15 sec off 1 ½ Squat Single Leg Deadlift + Reverse Lunge – R/L Cossack Squat **Water Break** Strength Circuit 2 (6:00) — 2 Rounds; 45 sec on/15 sec off Clean to Front Squat Sumo Straight Leg Deadlift Front Lunge + Rotation (optional weight), alternating Tabata Glute + Core Finisher (4:00) — 2 Rounds per exercise before moving on; 20 sec on/10 sec off; AABBCCDD Elbow Plank Leg Rainbows Quad Hover Donkey Kick (RD 1)/Fire Hydrant (RD 2) Cocoon Crunch ½ Kneeling DB Chop – R/L **Water Break** Cooldown (4:00) — 8 exercises; 1 round; 30 seconds each ½ Kneeling Hip Flexor (w/ glute activation) – R Hamstring Stretch – R Pigeon – L Kneeling Adductor Stretch – L ½ Kneeling Hip Flexor (w/ glute activation) – L Hamstring Stretch – L Pigeon – R Kneeling Adductor Stretch – R

Focus & Benefits: In this under 30-minute total body HIIT routine (high intensity interval training) you’ll learn how to efficiently (and safely) move your weights through space and time all the while tackling dynamic, quick-paced movement patterns. The combination of added resistance and a fast cadence in this workout will help challenge your heart rate without requiring overly complex formatting or exercises. Fun fact: There are no plank-forward exercises in this workout! Equipment: You’ll need your moderately heavy and light weight options relative to what you can safely lift/control for pace-directed, multicomponent movement patterns. Err on the side of caution and start with weights lighter than you think you would use for each exercise. Bring along a mat or other comfortable surface as well for the core finisher at the end of the workout. Tips & Helpful Information: The addition of weights to any exercises involving hopping or more explosive movement patterns is optional (i.e., the first exercise in each HIIT circuit). If moving quickly with weights is uncomfortable or prohibitive for you in any way, omit the weights and complete these exercises bodyweight-only. If you choose to use weights for these dynamic moves, make sure to master the movement pattern before increasing your weights. Difficulty & Modifications Explained: This routine is rated as a level 4 due to the addition of weights throughout the HIIT circuits as well as the core finisher. As mentioned above, omitting the weights altogether and/or opting for lighter weight loads will increase the accessibility of this workout. Closing Notes: Remember that you ultimately determine the difficulty level of this workout with your pacing and weight selections. For this routine to feel like a true HIIT workout (maximum effort, near your breathless threshold), you’ll have to step outside of your comfort zone, revel in the discomfort, and potentially move with a quickness that is currently unfamiliar to your body. In other words, get comfortable with the discomfort! Workout Warm-Up : 30 sec per exercise, no rest between exercises (4:00) -Hip Openers + Squat -Zombie March + Reverse Lunge – R -Zombie March + Reverse Lunge – L -Lateral Single-Leg Hops (mid-tempo) -Floor-to-Ceiling Blastoff Squat -Football Runs -Jump Rope -Jumping Jacks ***30 sec off*** My Weights (not a recommendation, just a reference): -Medium/Moderately Heavy: 20 lbs. (9.1 kg) / 25 lbs. (11.3 kg) -Light: 15 lbs. (6.8 kg) HIIT Circuit #1 : 30 sec on / 15 sec off / 2 rounds (~4:15) -Frogger Hop (forward/back) + Weight Pick-Up/Put-Down -Push Presses -(Bodyweight) High Knees ***Water Break #1*** HIIT Circuit #2 : 30 sec on / 15 sec off / 2 rounds (~4:15) -Weighted Pausing Switch Jumps (1 weight – goblet hold) -Reciprocal Rows -(Bodyweight) Lateral Squat Jumps ***30 sec off*** HIIT Circuit #3 : 30 sec on / 15 sec off / 2 rounds (~4:15) -Narrow Squat-to-Overhead -Stationary Lateral Lunge + Low Row (1 weight – row in lunge, weight handoff) -(Bodyweight) Skaters ***Water Break #2*** Core Finisher : 30 sec on / 15 sec off / 2 rounds (~4:15) -(from tabletop) Weighted Iso Crunch (weight above chest) + Alt. Leg Extensions -(from modified boat) Weighted Jackknifes -3-Sec Iso Superhuman Lifts Cool-Down : approx. 30 sec per stretch (approx. 4:00) -Sphinx Pose Stretch -Child’s Pose Stretch -Lizard Pose/Quads-Hip Flexors Stretch – R -Kneeling Hamstrings/Hinge Stretch – R -Lizard Pose/Quads-Hip Flexors Stretch – L -Kneeling Hamstrings/Hinge Stretch – L -Chest Opener Stretch (hands behind body) -Slow Arm Circles

Focus & Benefits: This workout sets the foundation for a great challenge ahead. We will focus on pure lower body strength in a superset format and end with a glute finisher. As the focus of this challenge is functional movement, you’ll notice that many of the exercises lean on your core stability as well. The great part of this workout is that it’s highly scalable. You can modify or progress many of the movements with simple weight and tempo adjustments. Stronger legs ahead! Equipment: Dumbbells (light, medium, and heavy), and an optional mat Tips & Helpful Information: Being functional in daily life means being able to climb stairs, bend over to pick something up, carry something on one side of your body, and various other modalities. And I don’t want you to just be able to do it, but do it well without the presence of back pain or other limitations. To achieve this, there’s no doubt that the legs serve as your foundation. Strong legs and glutes support your hips, knees, and ankles; all of which are critical to functional movement patterns. Our workout format consists of 4 different supersets with 2 exercises each. In most cases, the 2 exercises work opposing muscle groups so one can recover while the other is working. This allows us to stay efficient without burning out. We will complete each superset for 2 rounds of 40 seconds work, 20 seconds rest; the long(er) rest breaks allow you time to catch your breath and swap weights if needed. You will still notice an elevated heart rate as the legs are some of the largest muscle groups in the body and require lots of oxygen, but I don’t want this to turn into a cardio workout (we’ll save that for tomorrow’s 10-day challenge workout!). Try your best to lift challenging weights for you versus speeding through the exercises. Difficulty & Modifications Explained: This workout is a level 3 out of 5 difficulty due to the longer (20 second) rest breaks as well as the ability to modify and progress each movement very easily. You always get to control your perceived exertion of this workout by adding/subtracting weight or slowing down/speeding up an exercise. Closing Note: This one snuck up on me! It’s just proof that a simple format can really turn fiery when you select challenging weights and focus on quality form. Day 1 challengers, check-in in the comments! WORKOUT OUTLINE Warmup (4:00) — 30 sec each Hip CARs – R Hip CARs – L Toe Reach to Deep Squat Side to Side Squat Reverse Lunge + OH Reach Alt. Single Leg Deadlifts Inchworm to Spiderman Lunge w/ Rotation – R Inchworm to Spiderman Lunge w/ Rotation – L Workout (18:00) — 40 sec work / 20 sec rest x 2 rounds Front Squat Switch Pick-ups Split Squat – R/L Side Walking Squat WATER BREAK Single Leg Deadlift – R/L Lateral Lunge – R/L Suitcase Squat + Calf Raise Weighted Hip Thrust Glute Finisher (3:00) — 20 sec on / 10 sec off x 2 rounds Side Bridge Clamshell – R Prone Leg Lifts Side Bridge Clamshell – L WATER BREAK Cooldown (4:30) — 30 sec each Knee Hug and Rock Figure 4 w/ Rotation – R Figure 4 w/ Rotation – L Wag the Dog Quadruped Calf Stretch – R Quadruped Calf Stretch – L Runner’s Lunge – R Runner’s Lunge – L Seated Hamstring Stretch – Straight legs

Focus & Benefits: The lower body contains the largest muscles in the body and, therefore, the greatest potential for quickly noticeable strength and power increases. Not only does the lower body serve as a stabilizing factor for increased range of motion among other areas of the body (upper body, core), it’s also the source of force production and explosiveness for total body multi-joint athletic performance. In this workout, we alternate between moderately heavy/heavy lifting and power-forward movement patterns to build strength and practice using this strength to move with increased speed, efficiency, and precision. Equipment: You’ll need your moderately heavy and heavy weight selections relative to what you typically use for lower body strength workouts. Keep in mind that the formatting/sequencing of the workout along with the inclusion of power-focused exercises might affect your typical weight choices. You might also want a mat for the cool-down and/or as a buffer between the floor and your weights. Tips & Helpful Information: The purpose of the EMOM structure for the strength supersets is to encourage heavier lifting with each subsequent round of each set (the goal rep counts decrease as you progress through the rounds). Because you’ll have one-and-a-half minutes (as opposed to the standard one minute) to complete a low rep range of two exercises each EMOM, your goal isn’t to move as quickly as possible but to focus on moving with intention and good form while challenging your weight loads. Start round one of each EMOM with your moderately heavy weights and, if possible, increase your weights during both rounds two and three to end each superset with a close approximation of your “goal” weights. Difficulty & Modifications Explained: This workout is rated as a level 4 because of the overall structure/formatting, the coordination and baseline strength required to do the power moves as written, and the high energy demand from your lower body muscles needed to complete the workout. To decrease the intensity of this routine, decrease your weights and/or omit the explosive element of the power moves. You can also decrease your goal reps for any of the EMOM supersets to make the workload feel more manageable. Closing Notes: If you’re not accustomed to including power elements in your fitness training, take your time initially and master the movement patterns before adding weight or increasing the speed of exercise execution. All in all, this workout should be a fun and challenging sweatfest! WORKOUT Warm-Up: 30 sec per exercise, no rest between exercises (6:00) -Hip Opener + Knee Hug – R -Hip Opener + Knee Hug – L -Leg Swings (forward/back) – R -Twisting SL Deadlift – R -Reverse Lunge + Knee/Calf Raise – R (balance) -Leg Swings (forward/back) – L -Twisting SL Deadlift – L -Reverse Lunge + Knee/Calf Raise – L (balance) -Alt. Lateral Lunges -Blastoff Squat + Overhead Arm Swing -Forward Hop + Backpedal (mid-tempo, small ROM – Range of Motion) -High Knees (moderate tempo) ***30 sec off*** My Weights – Moderately Heavy/Heavy (not a recommendation, just a reference): -Range: 20 lbs. (9.1 kg) to 40 lbs. (18.1 kg) EMOM Format: 1:30 per round, 3 rounds. Complete the listed number of reps of exercise 1 then exercise 2 for each round. Burnout Format: 30 sec on / 30 sec off / 3 rounds EMOM Superset #1: Reps Per Round = 10 / 8 / 6 (4:30) -Front Squat -Deadlift (RDL) ***30 sec off*** Power Burnout Round #1: (2:30) -Skier Swings (option: use 1 weight) ***30 sec off*** EMOM Superset #2: Reps Per Round = 10 / 8 / 6 (4:30) -Reverse Lunge – R (optional progression: racked hold – same side) -Reverse Lunge – L (optional progression: racked hold – same side) ***30 sec off*** Power Burnout Round #2: (2:30) -Alt. Reverse Lunge Knee Drive + Clean (option: segment the moves, omit knee drive) ***Water Break*** EMOM Superset #3: Reps Per Round = 10 / 8 / 6 (4:30) -Narrow Squat -Alt. Lateral Lunges (reps total) ***30 sec off*** Power Burnout Round #3: (2:30) -(bodyweight) Broad Jump + Backpedal (option: multiple smaller hops) ***30 sec off*** Conditioning Finisher Complex – Ladder-Up AMRAP: start with 2 reps, increase by 2 reps each round (3:00) -Clean -(weights racked) Reverse Lunge (reps total) -(unrack weights) Deadlift -Narrow Squat Cool-Down: approx. 30 sec per stretch (approx. 5:00) -Hip Circles -Pyramid Hamstrings/Hip Hinge Stretch – R -Pyramid Hamstrings/Hip Hinge Stretch – L -Wide/Sumo Stance Deep Squat Stretch -Down-Dog + Runner’s Lunge w/ Torso Rotation – R (World’s Greatest Stretch – WGS) -Down-Dog + Runner’s Lunge w/ Torso Rotation – L (World’s Greatest Stretch – WGS) -(Rollup to Standing) Shoulder/Trap Rolls -Knee Hug + Ankle Rotations – R -Knee Hug + Ankle Rotations – L -Chest Opener + Wrist Rotations

Hey Team! Welcome to Day 1 of my 10-day challenge! We’re kicking things off on the right foot with a powerful workout designed to build strength and endurance. Today’s “Strength with Drop Sets” workout follows my Full-Body Drop Set Circuit workout. This workout will target multiple muscle groups, including your legs, back, arms, and core, using a mix of dumbbell and bodyweight exercises. The drop set format ensures you’ll challenge your muscles to the max, promoting muscle growth and cardio. This workout is perfect for anyone looking to build strength, improve muscle endurance, and enjoy a structured, challenging routine. Equipment needed: • Dumbbells (Light, Medium, Heavy) • Mat (Optional) We are starting Day 1 with a two-round warm-up of exercises, each lasting 30 seconds, including arm circles, high knees, inchworms, lateral lunges, hip circles, the World’s Greatest Stretch on both sides, and butt kicks. We all know how important it is to get that body warm. So, we will be focusing on a combination of cardio and mobility movements to get things going. Today’s main workout is a 27-minute functional strength drop set circuit designed to keep things exciting and effective. This circuit is structured in a no-repeat, bored-easy format while targeting various muscle groups. You’ll spend 40 seconds on each exercise, followed by a 20-second rest period. You may need to change weights often during this workout, so use these short breaks to adjust your weights or transition to the next exercise. During this workout, we’ll engage multiple muscle groups and focus on functional strength. For instance, dumbbell deadlifts and swings will work your hamstrings, glutes, and lower back, promoting better posture and stability in daily activities. Renegade rows and bent-over rows will target your upper back and core, which can improve your posture and help with lifting and carrying tasks. Split squats and lunges focus on your legs and glutes, strengthening them for better balance and mobility. Exercises like push-ups and tricep dips will challenge your upper body, enhancing your ability to push and lift objects. Core exercises such as planks and seated twists will strengthen your abs and obliques, supporting your lower back and improving overall core stability. Each exercise is designed to build strength and improve functional movement patterns, making everyday tasks easier and more efficient. Also, with today’s workout, because we are focusing on drop sets, the goal each round is to lower your weight. So you may start the first exercise with a heavy weight, but we will reduce the weight or drop to bodyweight exercises in the following exercises. Remember to use the 20-second rest periods to adjust your weights and prepare for the next move. As always, the Team remembers that form is crucial for maximizing results and preventing injury. For this workout, there are a few exercises I really want you to focus on when it comes to your form. For the dumbbell deadlift, keep your back flat and core engaged. Lower the dumbbells slowly, feeling the stretch in your hamstrings. In renegade rows, maintain a stable plank position, and if it’s challenging, switch to a tabletop modification. During push-ups, keep a straight line from your head to your heels, lowering your body until your chest nearly touches the floor. For the alternating dumbbell clean and snatch, focus on using your hips to drive the movement and avoid using your lower back. This circuit’s structure of 40 seconds of work followed by 20 seconds of rest keeps your heart rate up and your muscles working hard. The drop set approach for exercises like the bicep curls and tricep dips ensures you’re pushing your muscles to their limits, even as they fatigue. This workout is designed to be challenging but scaleable. To make it less intense, start with lighter dumbbells. To make it more intense, increase the weight of your dumbbells. Also, I will show any modifications or offer suggestions for each exercise as needed. We’ll finish today’s workout with a five-minute cooldown. Throughout this challenge, we will be pushing ourselves to take more time with each cooldown. The cooldown will focus on relieving tension in areas that worked hard during the session such as hamstrings, lower back, and hips. It will also gently stretch your upper body, helping to release any tightness in your neck and shoulders. Now, Team, it’s time to get started. Remember, starting strong sets the tone for the rest of our challenge. Keep pushing, stay consistent, and celebrate your progress along the way. As you move through each day, remember this quote: “The only bad workout is the one that didn’t happen.” Keep this in mind, and let’s crush this challenge together. After your workout, share your thoughts and experiences in the comments below—we’re in this together! Workout Structure Warm-up — 2 Rounds, 30 Seconds Each (8 min) • Arm Circles • High Knees • Inchworms • Lateral Lunges • Hip Circles • World’s Greatest Stretch L • World’s Greatest Stretch R • Butt Kicks Functional Strength Drop Set Circuit — 1 Round, 40 seconds work / 20 seconds rest (27 Min) • Dumbbell Deadlift • Dumbell Swings • Bodyweight Good Mornings • Renegade Rows / Table Top Modification is needed • Bent Over Rows • Delt Rows • Split Squats L • Split Squats R • Bodyweight Alt Fwd Lunges • Decline Floor Press • Close Grip Press (1 dumbbell) • Push-ups • Alternating Dumbbell Clean • Alt Snatches ———> Need a short on Snatch form • Bodyweight Jump Squats • Hammer Curl • Bicep Curl • Light Alt.Bicep Curls (burn-out set) • Seated Twists • Plank with Shoulder Tap • Mountain Climbers • DB Hip Thrust (box, bench needed) • DB Glute bridges • Bodyweight Glute Bridge • Tricep Kickbacks • OH Tricep Ext. • Tricep Dips (use bench or chair) Cool Down — 1 Round, 40 Seconds Each (5 min) • Standing Forward Fold • Neck Stretch L • Neck Stretch R • Pigeon Stretch L • Pigeon Stretch R • Seated Forward Fold • Butterfly Stretch • Seated Twist L • Seated Twist R • Childs Pose

This workout serves as Day 1 of our Beyond the Build with Brian 10-Day Challenge, but can be used as a standalone workout anytime! Hey Team! Welcome to Day 1 of “Beyond the Build with Brian,” where we will start with a Slow Tempo Upper Body Strength workout. This session focuses on muscle control, endurance, and strength through slow-tempo exercises, engaging your muscles deeply for better activation and growth. This workout is for anyone who wants to build strength and lift a little heavier. This workout targets the shoulders, back, chest, arms, and core with a series of controlled movements using dumbbells and a bench or chair. Slower tempos maximize time under tension, promoting muscle hypertrophy and stability. Slowing down each movement recruits more muscle, leading to better muscle activation and increased strength. The controlled pace helps improve joint health and stability, making this workout beneficial for muscle building and injury prevention. Also, lifting slower allows us to maintain form over speed, which is important as it prevents injuries and increases the effectiveness of the exercises. Remember, this workout is designed to be adaptable. Don’t hesitate to lower your weight if you feel your form is breaking or you’re getting tired fast. The beauty of a workout like this is that you can adjust the difficulty by altering weights. Whether you’re a beginner, starting with lighter weights to master the form, or an advanced exerciser, pushing yourself with heavier weights, this workout is for you. You have the power to tailor it to your needs and goals. Working out together, even virtually, adds a unique sense of teamwork. Knowing that we’re all pushing through the same challenges should motivate you through this whole challenge. Let’s keep the energy up and start the week off strong! Remember, team, this is day 1! The goal is to get better each day. Focus on your form, lift a little heavier, and push yourself. Let’s hit Day 1 hard. We got this! Equipment • Box, chair, or bench • Dumbbells (light, medium, heavy) • Exercise mat (optional) Exercise Breakdown Warm-Up: 2 Rounds, 30 Sec Each • SA Circle • Shoulder Rolls • Alt Chest Openers • IYTs • Down Dog to Seal Set 1: Shoulder Focus: 3 Rounds, 40 Sec. On /20 Sec. Off (9 Mins) • Seated Military Press • Lateral Raises • Front Raises Set 2: Back Focus: 3 Rounds, 40 Sec. On /20 Sec. Off (9 Mins) • SA Row • SA Row • Wide Row Set 3: Chest Focus: 3 Rounds, 40 Sec. On /20 Sec. Off (9 Mins) • Floor Press with Bridge • Neutral Press to Crush Press • Negative Push-Up Set 4: Arms and Core: 3 Rounds, 40 Sec. On /20 Sec. Off (9 Mins) • Alt Bicep Curls • DB Crunch • Supine Rolling Tricep Ext Cooldown: 1 round, 40 Seconds each • Scorpion Stretch L • Scorpion Stretch R • Tricep Stretch L • Tricep Stretch R • Chest Shoulder Stretch • Child’s Pose

This workout serves as Day 1 of our Build with Tasha 10-Day Challenge but can be used as a standalone workout anytime! The objective of the decreasing work intervals structure of this workout is to acclimate your lower body muscles to progressively increasing weight loads which elicit improvements in strength, muscle size, and overall performance. You will work through three rounds of two, 4-exercise circuits, decreasing the work intervals with each subsequent round and thereby decreasing the number of completed reps per exercise. This reduction in work/reps allows you to increase your weight selections each round, working towards approximately 65 to 75% of your maximal load per exercise. No worries — if you don’t know what your maximum weights are for each exercise, rely on your perceived efforts and the “last few reps” rule to determine how you increase your weights from one round to the next. The last two to three reps of each working interval should feel questioningly possible, but you should still be able to complete them without compromising your form (even if at a slower, more labored paced). You will use two weights in circuit 1 and a single weight in circuit 2. Exercises are grouped together so that you can use the same weight(s) for each move in a circuit; however, we all have varying strength discrepancies so keep your weight selections nearby for quick weight swaps during the recovery intervals (which remain at 15 seconds for every round). The weight approximation goal (65 to 75%) is a wide range because we are completing the exercises in a circuit sequence, meaning that even if you are not targeting the same primary muscle groups from one exercise to the next, you are not getting much respite from working your lower body muscles. Fatigue can settle in earlier than anticipated or experienced in alternatively formatted routines so be prepared to adjust your weights and expectations accordingly (remember, feedback not judgment!). Approach your first round of the two weighted circuits as a primer for the second two rounds, using this first go-through as an opportunity to play around with weight selections and determine your body’s readiness to “lift heavy” that day. You’ll notice that the moves in these weighted circuits are straightforward so that you can really zero in on your form and push your weight loads. The two ladder-up burnout finishers are bodyweight-only. Fight the urge to add weights to these concluding segments! Decrease the tempo (even if this means not ascending very far up the ladder) and/or increase your range of motion to slightly bump up the intensity during these final segments; keep in mind that if you’re completing this workout as part of the 10-day challenge you will revisit the lower body again soon and don’t need to feel total annihilation at the end of this workout. Challenge yourself, put down the weights every now and then to alleviate any tension in the forearms and wrists and, most importantly, have fun! Workout Warm-Up : 30 sec per exercise, no rest between exercises (6:00) -Hip Openers -Squat with Overhead Press -Inchworm + Down-Dog -Alt. Runner’s Lunge + Torso Rotation (World’s Greatest Stretch) -Clamshell – R -Clamshell – L -Glute Bridge (lift and lower) -Deep Squat + Forward Fold Hamstrings Stretch -Split Squat/Stationary Lunge – R -Split Squat/Stationary Lunge – L -Alt. Lateral Lunges -Jumping Jacks ***30 sec off*** My Weights (not a recommendation, just a reference): Circuit 1 & 2: -Round 1: 25 lbs. (11.3 kg) -Round 2: 30 lbs. (13.6 kg) -Round 3: 35 lbs. (~16 kg) Circuit Format: 45 sec off between rounds (~21:00 total) -Round 1: 45 sec on / 15 sec off (~8:15) [45 sec off before Round 2] -Round 2: 30 sec on / 15 sec off (~6:15) [Water Break before Round 3] -Round 3: 20 sec on / 15 sec off (~5:00) Circuit #1 : -Narrow Squat -Deadlift (RDL) -Reverse Lunge – R -Reverse Lunge – L ***30 sec off*** Circuit #2 : 1 Weight -Goblet Sumo Squat -Racked: Curtsy Lunge – R -Racked: Curtsy Lunge – L -Goblet Alt. Forward Lunges ***Water Break after Round 2, then complete Round 3*** ***30 sec off*** Ladder-Up Bodyweight Burnout Finisher #1 : 3:00 – start with 2 reps of each exercise and increase by 2 each round -Squat + Calf Raise -Alt. Lateral Lunges (reps per side) -Alt. SL Kickstand Deadlifts (reps per side) ***30 sec off*** Ladder-Up Bodyweight Burnout Finisher #2 : 2:00 – start with 2 reps of each exercise and increase by 2 each round -SL Glute Bridge Lifts – R -SL Glute Bridge Lifts – L -Glute Bridge Walkouts Cool-Down : approx. 30 sec per stretch (approx. 5:00) -Lying Hamstrings Stretch – R -Lying Figure 4 Stretch – R -Lying Hamstrings Stretch – L -Lying Figure 4 Stretch – L -Cat/Cow Stretch -Kneeling Quads/Hip Flexors Stretch – R -Adductor Stretch – R -Kneeling Quads/Hip Flexors Stretch – L -Adductor Stretch – L -Down-Dog + Rollup to Standing with Wrist Rotations

Today’s workout is designed to keep things interesting with basic exercises, just like we did on Day 4. But today is all about the upper body, and we will focus on the shoulders, back, biceps, and chest using a tri-set format – it’s like doing three exercises in a row for each muscle group. You will also see a similar format tomorrow with Erica on Day 11. In today’s Tri Set, we will add a rest between sets to change weights and more time to recover because we are working on strength. But before we jump into the main workout, let’s warm up those muscles. Do each exercise for 30 seconds twice. Start by opening your chest, then do wrist and shoulder circles. The wrist circles are a movement I love to add on push-up days. We will next move into a high plank to downward dog for some shoulder and core work and finish with air rows to get your back muscles going. Now, onto the Upper Body Strength – the tri-set format. Each tri-set has three exercises, and you’ll do each for 30 seconds, with a short break in between. Take a more extended break after each set of three exercises. (3 exercises = 1 set) In the first tri-set, we’re focusing on shoulders. We will start Military Presses, Lateral Raises, and Alternating Front Raises to work different parts of your shoulder muscles. For this round, I recommend using lighter dumbbells for the Lateral Rifles and Alternating Front Rifles. The delts are small muscles and do not require heavy weight. Just be sure to move with control. Next, let’s target the back and biceps. The tri-set includes an Alternating Neutral Row, Wide Row, and Standard Curls. These exercises will work on your back and biceps, contributing to that functional strength we discussed on Day 4. Combining the back and biceps is a great way to maximize your time working out. Did you know? The back and biceps complement each other because the biceps assist in our pulling motions. For this round, you can use your medium weights for the Alternating Rows but lower the weight for the wide row, which will target your rear delts. Lastly, let’s hit the chest with the final tri-set. Do Chest Press, Push-Ups, and Tricep Extensions (supine) for a complete chest workout. Just like our last round, our chest and tricep complement each other. Our triceps assist that exercise whenever we do a pushing motion, such as a push-up. Working your muscles together like this saves you time and makes your muscles work double time, as you will see in this final round. For the chest press, choose your weight wisely because we will follow that up with push-ups, which will be challenging. If you are a beginner, I recommend lighter weight for that exercise. After two rounds of this tri-set, we will take a water break before our 3rd and final round. Once we finish all the tri-sets, it’s time for a well-deserved cooldown. We will spend 30 seconds on each stretch. Start with a bicep and shoulder stretch, then do a supine twist on both sides, thread the needle stretches on both sides, tricep stretches on both sides and finish with a cobra stretch. Today’s workout gives you a good mix of basic upper-body exercises. This workout can be challenging, whether lifting heavy weights or starting light weights. Again, focus on controlling your weight. So, team, let’s grab those dumbbells and get started! Workout Structure Equipment Needed: • Dumbbell: (Light, Medium) • Mat (Optional) Warm-up 2 Rounds 30 seconds each (5 Min) ​​​​​​​• Chest opener ​​​​​​​• Wrist Circles ​​​​​​​• Shoulder Circles ​​​​​​​• High Plank to Downward Dog ​​​​​​​• Air Rows Tri set format (21 Mins) 3 Rounds 30 seconds on, 15 seconds off, 20 seconds rest between tri-sets Tri Set Shoulders ​​​​​​​ • Military Press ​​​​​​​• Lateral Raises ​​​​​​​• Alt Front Raises Tri Set Back and Biceps ​​​​​​​• Alt Neutral Row ​​​​​​​• Wide Row ​​​​​​​• Standard Curls Tri Set Chest ​​​​​​​• Chest Press ​​​​​​​• Push Up ​​​​​​​• Tricep Ext ( supine) ​​​​​​​Two times through and then a water break before 3rd the final round around another water break before the cooldown Cool Down ( 4 Mins) 1 Rounds 30 Seconds Each. ​​​​​​​• Bicep + Shoulder stretch ​​​​​​​• Supine Twist L/R ​​​​​​​• Thread the needle L/R ​​​​​​​• Tricep Stretch L/R ​​​​​​​​​​​​​​• Cobra Stretch

Moderate your own intensity in this straightforward lower body strength with bursts of HIIT (high intensity interval training) workout. All the strength exercises are simple in that they don’t involve combination moves so that you can focus on one movement pattern at a time, selecting weights that are appropriately challenging for your current fitness level and training goals. Similarly, the short rounds of HIIT include exercises that are easy to modify or progress so that you can adjust the intensity based on your own personal perceived efforts. For weighted exercises, you can decrease the intensity of the routine by decreasing your: • Range of motion (for example, lessen your knee and hip flexion to decrease how low you descend into a squat) • Weight selections (opt for a single weight if applicable or complete the exercise(s) bodyweight-only) • Cadence/pacing (combined with decreased weight selections, decreasing the number of reps of an exercise per working interval will decrease the intensity of your efforts) You will keep a relatively moderate pace during the strength circuits but your goal for the HIIT circuits is maximum effort (based on your personal perception of effort). The HIIT portions of the workout are less than half the length of the strength circuits because effort is inversely related to duration – as intensity increases, work interval durations decrease to ensure a sustainably high effort across intervals. Treat these cardio-forward sections as the secondary focus of the routine and approach each move as a supplement to the strength exercises (meant to enhance your strength training progress). Lastly, feel free to track and benchmark your lower body lifting progress with this workout! Take note of your weight selections, range of motion for each exercise, modifications/progressions, and overall sense of comfort/discomfort from one workout completion to the next. Remember that if increasing your weights is a goal for you, focus on slow, incremental progressions. Your weight selections will not increase every workout nor will they follow an infinitely linear progression. Your soreness levels, muscle fatigue, sleep quality, nutrition fueling/refueling, life stressors, and the format and sequencing (program design) of each workout are all factors that affect workout performance. Celebrate your wins and improvements but don’t forget to enjoy the process along the way! Workout Warm-Up : 30 sec per exercise, no rest (4:00) – Bodyweight -Bodyweight Squats -Good Morning’s -Alternating Reverse Lunges with Overhead Presses -Inchworm + Down-Dog -Alternating Lateral Lunges + Crossbody Ankle Reaches -High Knee Skips (mid-tempo) -Squat Jack Touchdowns (mid-tempo) -Jumping Jacks ***30 sec off** My Weights (not a recommendation, just a reference): -Moderately Heavy/Heavy: Circuit #1 (1 Weight): 30 lbs. (13.6 kg) -Moderately Heavy: Circuit #2 (2 Weights): 25 lbs. (11.3 kg) Circuit #1 – 1 Weight: 30 sec on / 15 sec off / 2 rounds – Weighted (7:00) -Goblet Squat -Reverse Lunge – R (R hand holds weight) -Reverse Lunge – L (L hand holds weight) -Stationary Lateral Lunges (weight passoff) ***Water Break #1*** HIIT Circuit #1 : 20 sec on / 10 sec off / 2 rounds – Bodyweight (3:00) -High Knees -Squat Jack Touchdowns -Quick-Paced Jumping Jacks ***30 sec off*** Circuit #2 – 2 Weights: 30 sec on / 15 sec off / 2 rounds – Weighted (7:00) -Deadlift (RDL) -Curtsy Lunge – R -Curtsy Lunge – L -Narrow/Suitcase Squat ***Water Break #2*** HIIT Circuit #2 : 20 sec on / 10 sec off / 2 rounds – Bodyweight (3:00) -Twisting High Knees -Squat Jacks -Traveling Jumping Jacks (forward and back) Cool-Down: approx. 4:00 (approx. 30 sec per stretch) -Quads/Hip Flexors Split Stance Stretch + Overhead Reach – R -Triangle/Forward Bend – R -Figure 4 Stretch – R -Quads/Hip Flexors Split Stance Stretch + Overhead Reach – L -Triangle/Forward Bend – L -Figure 4 Stretch – L -Alt. Lateral Lunge Hold Stretch -Hip Circles + Wrist Rotations

Total body workout in 30 minutes? Yes, please! This workout combines fast-paced strength circuits with 2-minute HIIT bursts to build your cardiovascular and muscular endurance for an all-around efficient session. While rated a level 3 difficulty, there are plenty of opportunities to take this to a level 4. Keep reading for suggestions. Workout Overview: • Warmup and Cooldown Included • 2 Strength Circuits • 2 Two-minute HIIT bursts • Water break halfway • Equipment: Dumbbells (medium to medium-heavy): I used 15lbs for most exercises This workout was designed with efficiency in mind. I wanted you to walk away from this 30 minutes feeling strong and accomplished while working as many muscle groups as possible. For that reason, most exercises are functional movements so we can get the most bang for our time together! Examples of some functional movements you’ll see: curtsy lunge + clean, thruster, deadlift + upright row, and T-plank with push-up. Additionally, there are a few isolated movements to split things up. Each of our 2 strength circuits will consist of 4 exercises: a total body, upper body, lower body, and core focus. We perform each for 40 seconds work / 10 seconds rest. Since rest periods are so short, I recommend selecting one set of dumbbells that work for all 4 exercises. Since this is an endurance-building workout, our goal isn’t to lift as heavy as possible. Rather, select a medium to medium-heavy (for you) set of dumbbells that push you to feel a healthy level of fatigue toward the last 10 seconds of the round. For reference, I used 15lb for all but the T-planks. Between each strength circuit, we have a 2-minute HIIT burst. 3 exercises will be performed for 1 round of 30 seconds on / 10 seconds rest. These will pull the last bit of energy from your body before a longer rest period — so give it what you got! While this section is higher-impact, I offer modifications within the workout to take the impact out. This workout is a level 3, but on the cusp of a level 4. Here are some ways to modify or progress the workout to meet yourself where you’re at: • Modifications: Take the jump out of the HIIT exercises as needed, keep a moderate pace, and use medium (for you) dumbbells. • Progressions: Push yourself at a quicker pace (within safe reason), choose high-impact when possible, and use medium-heavy dumbbells. This is a routine I’ll come back to time and time again. I worked up a good amount of sweat while feeling strong and energized at the end — just what I was aiming for! Let me know how you feel post-workout in the comments. Nicole   Warmup (5:00) — 30 sec each Torso Rotations Standing Leg Curls Good Morning with Around the World Dynamic Side Lunge Reverse Lunge + Rot. + SL Deadlift – R Reverse Lunge + Rot. + SL Deadlift – L Inchworm + Spider Lunge, alt. Downward Dog to Plank Knee Drive Alt. Squat + Jump Butt Kickers Workout Strength (6:30): 40 sec on/10 sec off, 2 rounds Thruster Alt. Bent Over Row Alt. Lateral Lunge Plank Knee to Elbow, alt. HIIT Burst (2:00): 30 sec on/10 sec off, 1 round Squat Jump Lateral High Knees Walking Plank (3) + Burpee WATER BREAK Strength (6:30): 40 sec on/10 sec off, 2 rounds Sumo Deadlift + Upright Row Cross Body Bicep Curl, alt. Curtsy Lunge + Clean Weighted T-Plank + Push-up, alt. Repeat HIIT Burst Cooldown (5:00) — 30 sec each Neck Stretch Overhead Reach with Side Bend, alt. Chest Opener + Tree Hug Runner + Hamstring – R Pigeon – R Runner + Hamstring – L Pigeon – L Half Kneeling Shoulder Stretch – R Half Kneeling Shoulder Stretch – L Downward Dog Calf Stretch

In today’s fast-paced world, staying fit while juggling a busy schedule can be challenging. This is one of the reasons why I love using Kettlebells. I love to utilize kettlebell workouts in my weekly routine at least once or twice a week. I can get a dynamic and efficient workout with one piece of equipment, making it an ideal choice for any situation where a kettlebell is available. In a short time, this workout will leave you feeling stronger and more energized. We will begin with a thorough warm-up to prepare the body for the exercises. Two rounds of 30 seconds each are dedicated to movements such as Neck Rolls, Deep Squats to Hamstrings, Thread the Needle (both sides), and a 90/90 hip switch. These movements help increase blood flow, mobility, and flexibility, setting the stage for an effective workout. The main workout consists of two rounds, with each exercise lasting 30 seconds followed by 15 seconds of rest. The first trio includes KB Deadlifts, Overhead Press, and 2-hand Clean to Catch. Remember to maintain a proper hip hinge when performing KB Deadlifts, ensuring your back stays straight and engaged throughout the movement. The Overhead Press targets your shoulder muscles and core, so focus on stable posture and controlled breathing. The 2-hand Clean to Catch integrates full-body power — use your hips to generate momentum and catch the kettlebell at chest level. The second round introduces Goblet Squats, Rows, and Kettlebell Cleans. Goblet Squats engage your lower body while challenging your core. For Rows, hinge at the hips, keep your back straight, and pull the kettlebell towards your hip, engaging your back muscles. Like the previous exercise, Kettlebell Cleans require an explosive hip movement to lift the kettlebell towards your shoulder, using your forearm to guide it into position. After a well-deserved water break, it’s time for another two rounds. This set features Contralateral Lunges (right and left), Press with Bridge, and Swings. Contralateral Lunges engage your legs and improve balance, while the Press with Bridge targets your chest, shoulders, and glutes. When performing Swings, remember to initiate the movement from your hips, not your arms. Maintain a strong hip hinge and use the power of your lower body to swing the kettlebell. The cooldown phase is equally important. Perform a single round of 30 seconds each for the 90/90 stretch (both sides), Seated Figure 4 stretch (both sides), and a 2-way hamstring stretch (both sides). Finish with a relaxing Child’s Pose to promote flexibility and relieve tension in your back and hips. Incorporating the Kettlebell Strength Workout into your routine is a great option if you are short on time and perfect on the go due to its portability. Remember to focus on proper form and technique, especially emphasizing the hip hinge for exercises like swings and deadlifts, to prevent injury and maximize results. The Kettlebell Strength Workout is your go-to solution for quick and effective strength training anywhere. With a compact kettlebell, you can power up your workout and benefit from a full-body workout without a time-consuming routine. Workout Structure Equipment: Kettlebell Warm-up 2 Rounds, 30 Seconds each (5 Minutes) • Neck Rolls • Deep Squats to Hamstrings • Thread the Needle L • Tread the Needle R • 90/90 Hip Switch Set #1 2 Rounds, 30 Seconds on / 15 Seconds off (4 Minutes, 15 Seconds) • 1a. KB Deadlifts • 1b. OH Press • 1c. 2 Hand Clean to Catch Set #2 2 Rounds, 30 Seconds on / 15 Seconds off (4 Minutes, 15 Seconds) • 2a. Goblet Squat • 2b. Row • 2c. KB Cleans Water Break Set #3 2 Rounds, 30 Seconds on / 15 Seconds off (4 Minutes, 15 Seconds) • 3a. Contralateral Lunge R/L • 3b. Press with Bridge • 3c. Swings Cool Down 1 Round, 30 Seconds Each (3 Minutes, 30 Seconds) • 90/90 Stretch (left/right) • Seated Fiigure 4 (left/right) • 2-way Hamstring Stretch (left/right) • Child’s Pose

The main circuits of this workout are formatted as if there are two, 2-exercise supersets within a 4-exercise complex. Sound a bit confusing? I’ll explain the “fun” a bit further. There are three main upper body circuits comprised of four exercises each, with the first and last two exercises representing their own pairs of moves. Additionally, the exercises of each circuit are specifically grouped together so that you can use the same selection of weights all the way through, as you would hold onto the same set of weights during a complex (a multi-exercise circuit with minimal rest between moves). Retaining the same set of weights during the circuit is of course optional but strongly recommended due to the very short recovery/transition time between exercises (I don’t do this in the video but it was a nice thought). The pseudo-superset format allows you to efficiently burn out target muscle groups with a brief respite from working these muscles as you toggle between the pairs of exercises. The two, 2-exercise burnout intermissions between circuits are themselves also like supersets, focusing on muscle groups that have either just been worked or are about to be worked. Although the work/rest intervals are the same as a Tabata in the main circuits, the intent of the workout is different than the typical all-out maximal, nearly anaerobic effort of a HIIT workout. You’re aiming to fill each 20-second interval (in the circuits as well as the intermissions) with movement that elicits muscle fatigue, not testing your cardiovascular limits. Preview the exercises listed below to determine your range of weight selections so that you can have your choices readily accessible before pressing play. I include a general suggestion of “light” or “medium” weights in parenthesis next to the start of each circuit below but note that for myself I have selected two weights for each category to have a range of options depending on the circuit/exercises. Your varying strength across exercises, the sequencing/format of the workout itself, and whatever residual fatigue you bring to the workout from previous training sessions will all affect your weight choices. Last element to note: We hold onto weights for most of the workout with a quick grip break during the second intermission for a couple festive push-up variations. For this reason, although this is a relatively short routine, feel free to shake out your wrists at any point of the workout beyond the quick, 10-second transitions and breaks between circuits. Have fun and celebrate this under 30-minute, upper body strength routine with a post-workout flex! Workout Warm-Up : 30 sec per exercise, no rest between exercises (4:00) -Squat with Arm Circles (both directions) -Hinge + Y-Raise -Inchworm + Renegade Rows -Knees-Down Push-Ups -Squat-to-Plank Step Back -Reverse Lunges with Torso Rotations (hands behind head) -Stepping Running Man (no hop) -Lateral Tap Alligator Jacks (no hop) ***30 sec off*** My Weights (not a recommendation, just a reference): -Light: 8 lbs. (3.6 kg) / 12 lbs. (5.4 kg) -Medium: 15 lbs. (6.8 kg) / 20 lbs. (9.1 kg) Circuit Format: 20 sec on / 10 sec off / 2 rounds (~4:00 each = 12:00) Intermission Format: 20 sec on – no rest / 2 rounds (~1:30 each = 3:00) Circuit #1 : (Suggestion: Medium Weights) -Alt. Military Presses -Rainbow: Arnold-to-Military Press (mid-range) -High Wide Row (in hinge) + Upright Row -Gorilla Rows ***30 sec off*** Intermission #1 : Biceps Burner (Suggestion: Light Weights) -Biceps Curl + External Rotation (rotate in flexion) -Toggled Alt. Hammer Curls ***Water Break #1*** Circuit #2 : (Suggestion: Light Weights) -Rainbow: Lateral Raise (palms forward) -Hinge: Weighted Y-Raise -Alt. Forward Raise/High Pull -Forward Hold: 4 Criss-Crosses (neutral grip) ***30 sec off*** Intermission #2 : Triceps/Push-Ups Burner (Bodyweight) -Pike Push-Up -Triceps Push-Up w/ Up-Downs ***Water Break #2*** Circuit #3 : (Suggestion: Medium or Light Weights) -Alt. Chest Presses -Narrow Grip Chest Press – weights touching -Kneeling: Alt. Reverse Flies -Bear Hold: Renegade Rows Cool-Down : approx. 30 sec per stretch (approx. 4:00) -Child’s Pose + Reach Thru – R -Child’s Pose + Reach Thru – L -Down-Dog + Rollup to Standing + Shoulder Rolls -Crossbody Shoulder Stretch – R -OH Triceps Extension Stretch + Lat Side Bend – R -Crossbody Shoulder Stretch – L -OH Triceps Extension Stretch + Lat Side Bend – L -Chest Opener with Wrist Rotations + Tree Hug