Workouts Library

In the middle of 2022, I filmed a workout that a good number of you seemed to really like. The comment section was full of requests to film more like it, and though I had a bunch of other requested workouts to get through first, I didn’t forget about this one (thanks to Kelli for reminding me) and have built a brand new version of it with all new exercises. For those of you who have not tried the original, you can take a look HERE or — even better — try both and tell me if this new version holds up to the same standard. Whether you have tried the original version or not, it doesn’t matter, as they are both standalone workouts designed for a well-balanced total body routine. This 26-minute workout has it all: warm up, cool down, HIIT cardio intervals, strength sets, and core exercises, all wrapped up in a quick Tabata-style interval to keep this workout moving quickly. Each of the four groups in this routine are built exactly the same way but with unique exercises each time. The groups consist of a HIIT exercise for a cardio burst, followed by a multi-chain strength exercise to maximize muscle fatigue and strength gains, then we finish it off with a core exercise just for fun. Though this workout is short, it definitely packs a punch, especially if you challenge yourself on the strength sets. Also, if you want an extra total body challenge, try doing both of these workouts together or each one twice through for a nearly hour-long total body workout. Let me know what you thought of this workout in the comments below, and feel free to share any requests for future workouts! Workout Structure: – 4 groups of 3 exercises – Cardio, strength, and core in each group – Tabata intervals of 20 seconds on and 10 seconds off Equipment: – Dumbbells (optional) – Exercise Mat (optional) Warm-up / Cool-down: – Both Included Warm Up: 5 Min (30 Sec Each) – Side Step Arm Cross – Side Lunge + Overhead Reach – Butt Kicker + Arm Circles – Torso Twist + Knee – Windmill Toe Touch – Squatting Push Pull – Boxer Shuffle – Walk Downs – Up and Outs – Up and Out Jack Workout: 12 Min (Cardio, Strength, Core; Twice Each; 20 Seconds On, 10 Rest) Group 1: – Pop Squats – Sumo Squat Clean and Press – X Crunch (feet together pulled in, knees out; L, R, Center) Group 2: – Runners – Deadlift + Close Row – Back Bow Jacks — Water Break — Group 3: – Jumping Lunge – Curtsy Lunge + Curl – Windshield Wipers Group 4: – Lizard Hops – Push Up + Wide Row – Plank to T Stab (Alt) — Water Break — Cool Down: 5 Min (30 Sec Each) – Arm Cross Stretch L – Arm Cross Stretch R – Quad Stretch L – Quad Stretch R – Toe Touch – Wall Chest Stretch L – Wall Chest Stretch R – IT Band + Overhead Reach L – IT Band + Overhead Reach R – Cobra

Say hello to one of the most efficient workouts you’ll ever do! The AMRAP (as many rounds as possible) format keeps us moving for almost the entire workout. It also allows you plenty of flexibility to take your pace slower or faster depending on how you feel at the start. With a targeted body focus for each AMRAP circuit, you’ll experience a lot of time under tension, leading to increased muscular endurance and growth. 1-Minute core intermissions offer a fun challenge and, let’s be honest, a nice reprieve from the AMRAPs. While categorized as a level 4 workout, this could easily scale down to a 3 or up to a 5; keep reading for ways to modify to your fitness level. Workout Details • Warmup and cooldown included • 2 Water breaks included • Three 4-minute AMRAP circuits — 4 minutes each with targeted body focus • Three 1-minute core intermissions following each AMRAP • Equipment needed: dumbbells (medium to medium-heavy) and an optional mat The goal with an AMRAP-style workout is to complete “as many rounds as possible” of the exercises listed within the given time frame. Since there are no built-in rest breaks for 4-minutes — you get to decide when and if you take them — efficiency is at an all time high and your heart rate will rise as a result. Within each AMRAP, we focus on one section of the body: total body, lower body, and upper body. Fatigue will accumulate as you get deeper into each AMRAP, leading to a good amount of time under tension. After each AMRAP circuit, we have a 1-minute core intermission where we tackle 1 exercise. Aim to keep moving for that entire minute if you can! This offers us a nice way to balance out upper and lower body strength work, while doubling as an active recovery period. Tips to adapt this workout to your fitness level • To modify to a level 3: use medium weights, move slower through the exercises, and take more rest within the AMRAPs • To scale to a level 5: grab your medium-heavy weights and don’t take rest within each AMRAP I had a lot of fun creating this workout and love the built-in flexibility that AMRAP routines offer. I encourage you to stay in tune with your body throughout the workout, taking rest where needed and pushing yourself when able. Let’s get to work! P.S. Enjoy the funny blooper at the end 🙂 Warmup (4:00 min) — 30 sec each Arm Circles, switch halfway Toe Reach to Squat Crossover + Wide Squat SL Balance + Reverse Fly, switch halfway Reverse Lunge + Press Inchworm + Knee Push-up Plank Leg and Arm Raises Butt Kicks Workout: For each AMRAP circuit, complete each exercise for the recommended reps, back to back for as many rounds as possible in 4 minutes, resting as needed. Full Body AMRAP (4:00) • Thruster x 8-10 • Quick Row, alt. x 8 each side • Curtsy Lunge x 10 total Core (1:00) — Plank Hip Drops WATER BREAK Lower Body AMRAP (4:00) • Alternating Front Lunges x 10 total • Sumo Deadlift x 8-10 • Squat Jump x 10 Core (1:00) — Reverse Crunch + Toe Reach Upper Body AMRAP (4:00) • In and Out Bicep Curl x 10 total • Fly and Press x 8-10 • Tricep Press Up x 8-10 Core (1:00) — Superman to Full Plank WATER BREAK Cooldown (4:00) — 30 sec each Chest Opener on wall – R Chest Opener on wall – L Lat + Tricep Stretch – R Lat + Tricep Stretch – L Wide Leg Forward Fold + Rotation Alt. Lunge/Inner Thigh Stretch Quad Stretch – R Quad Stretch – L

In today’s workout, you’ll test two important aspects of your core strength: dynamic control and stability. Dynamic control refers to your body’s ability to control movement, especially acceleration and deceleration forces. On the other hand, stability reduces twisting forces that act on your spinal column and lead to stress or strain. Luckily, these workout addresses both components through strength-building intervals and prehab work. We open with a 4-minute warm up before entering the first core circuit. Our format follows an ABAB pattern with 35-seconds on and 10-seconds off. Each pairing includes one dynamic control activity followed by a stabilizing exercise. Rest breaks feel quick, but most exercises are done on the floor with easy transitions. The workout gradually tapers off with some of my favorite prehab exercises, like the bird dog, that work your core in unconventional ways. Save the last few minutes for our cool down stretches and official #WorkoutComplete. Core strength becomes incredibly important when it comes to reducing low back pain. Along with other factors like hip and mid-back mobility, adding dynamic control and core stability exercises to your weekly routine could be your secret weapon against chronic pain and back problems! Kayla’s Workout Notes • Timers are quick, but your transition effort is low. We paired similar exercises together (like a Spiderman Plank and a regular plank) to make it easier on you. • There are two water breaks built into the routine. The second one at 24:37 is optional so feel free to fast forward. • This routine is extremely scalable, and I share several exercise variations throughout the core circuits. Printed Workout Warm Up Standing toe touch circles Alt runner stretch Cat/Cow Bear crawl rock Stabilizing dead bug Open Book Core Circuit 1 – Windshield wipers – Hollow man hold – Bear crawl hover + leg extension – Bear crawl hover – Spiderman plank – Plank *Water Break* Core Circuit 2 – Bicycles – Recline Hold – Side plank leg raise – Side plank star hold – Side plank leg raise – Side plank star hold *Water Break* Low Back Prehab Hip CARs Adductor lifts Spicy bird dog Cool Down Stretches Seated Hamstring stretch Seated Adductor stretch Supine Piriformis stretch Floor lateral line stretch

Hey, Fitness Health Track Family! We had the Slow Tempo Strength and Lower Body, but I wanted to mix it up today with the Slow Tempo No Repeat Upper Body workout! Today, we will take it slow and steady, focusing on controlled movements to strengthen your upper body. This workout is only 30 minutes and is designed for all fitness levels; whether you’re a beginner or a seasoned pro, get ready to work and build strength! But first, let’s talk about the warm-up. We have two rounds of dynamic movements to get your blood flowing and muscles ready to take on this upper-body workout. Scapula Push Ups, Alt Thread the Needle, Plank Shoulder Taps, Shoulder Dislocates, and Air Rows will wake up your upper body and prime it for the challenges ahead. Next, we have the Upper Body Focus. We’re going for one round of 45 seconds on and 15 seconds off, targeting your chest, back, shoulders, biceps, and triceps. For the chest, grab those heavy dumbbells and get ready for Hand Release Push Ups, Floor Presses, Flys, and Crush Presses. This round focuses on the chest, so here’s a tip for each round: Think about the muscle we are working to make that mind-body connection. Next, we will be transitioning to the back. We’ve got exercises like Bent Over Rows, Kneeling Rows, and Pull Over. I encourage you to stick with the heavyweight for this round. These moves will strengthen your back, improve your posture, and enhance overall upper body stability. Again, take your time with each rep and focus on releasing each rep with control. After the chest and back rounds, we will switch gears to focus on the shoulders, biceps, and triceps. There is a 30-second rest after the back focus round so we can adjust our weights. Grab medium and light dumbbells this time to keep the intensity just right. The shoulder routine includes the Arnold Press, Alternating Shoulder Press, Front Raises, and Lateral Raises. Your shoulders will be on fire after this round. I highly recommend using light weights for the front and lateral raises. Moving on to the biceps, we will start with Alternating Cross Body Curls, Iso Curl L, Iso Curl R, and Hammer Curl. These exercises will work the biceps. For reference, this round I used my medium weight. As you can see, I struggled this round, but I would not give up! So be cautious on this round with your choice of weight. You will only use one dumbbell for the triceps, and I continued using my medium weight here. We’ve got DB Skull Crushers, OH Tricep Extension, 1 DB Close Grip Press, and Modified Close Grip Push Up. This combo will target all aspects of your triceps, making this the perfect way to end this workout. Remember, we’re taking it slow today, focusing on form and controlled movements with a 3/2/3/1 tempo, but there will be a few exceptions with this tempo on some of the exercises. Pick a weight that challenges you but allows you to maintain proper form throughout the set. We will finish with our well-deserved cooldown to help your muscles recover. Seated Shoulder Stretch, Tricep Stretch, Forearm Stretch, and Chest Stretch – take the time to breathe and relax as you release tension from your hard-working upper body. Incorporating a slower tempo into your workout has its benefits. It allows for increased time under tension, promoting muscle growth and strength. Plus, it’s gentler on the joints, reducing the risk of injury. So, embrace the pace of this workout and think about the muscles we are working to get the most out of this workout. So, team, let’s grab those dumbbells and give it a shot! -Brian Workout Structure Equipment:  • Dumbbells (Light, Medium, Heavy) • Mat (Optional) Slow Tempo No Repeat Upper Body Warm-up: 2 Rounds, 30 Seconds Each • Scapula Push Ups • Alt Thread the Needle • Plank Shoulder Taps • Shoulder Dislocates • Air Rows Upper Body Focus: 1 Round, 45 Seconds On / 15 Second Rest For Chest and Back Rounds, Heavy dumbbells are recommended. Chest  • Chest Press • Alternating Chest Press • Crush Press • Hand Release Push-Up Back  • Bent Over Rows • Kneeling Row • Kneeling Row • Pull Over There is a 30-second break for weight changes after the Back round. For the shoulder, biceps, and triceps, medium and light dumbbells are recommended. Shoulders  • Arnold Press • Alternating Shoulder Press • Front Raises • Lateral Raises Biceps • Alternating Cross-Body Curls • Iso Curl L • Iso Curl R • Hammer Curl Triceps • DB Skull Crushers • OH Tricep Extension • 1 DB Close Grip Press • Modified Close Grip Push-Up ** Water Break** Cooldown: 1 Round, 30 seconds each • Seated Shoulder stretch (look over shoulder) • Seated Shoulder Stretch (look over shoulder) • Tricep Stretch • Tricep Stretch • Forearm Stretch • Chest Stretch  

This workout serves as Day 1 of the FB Kickstart 30 Day Program but can also be completed as a standalone workout. Welcome to Day # 1, Week #1 of the FB Kickstart 30 Day Program. We are starting off the program in this first week with half strength and half cardio segments. In today’s workout you will get your strength and cardio (HIIT!) in one training session in a straightforward lower body workout. Increase the challenge by bumping up your weights and picking up the speed! Equipment: You’ll need your medium to moderately heavy weights, relative to what you would lift for a challenging lower body workout. Remember that the terms “medium” and “moderately heavy” are relative to the workout, the effects of your fatigue levels from previous workouts, your training goals, and your current mental state. However, if you need a little help determining which weights to select for this workout, think of your “medium” weights as those that you can lift with little struggle for the entire work interval. Your “moderately heavy” weights are those that cause you to slow your cadence and noticeably increase your efforts at maintaining proper form during the last 2 to 3 reps of each work interval/set. Tips & Helpful Information: It might be tempting to either skip or hold onto your weights during the bodyweight exercises that follow the weighted moves in the lower body strength circuits. These “active recovery” bodyweight exercises maintain highly oxygenated blood flow to your working muscles without overly taxing them, leaving you primed for your next set of resisted lifts and allowing your muscles to “flush out” the tenseness from the prior loaded muscle contractions. For the HIIT portion of the workout, remember that you’re challenging yourself to approach breathless, anaerobic efforts. Try not to reserve your energy during any of the work intervals! Your efforts are based on your personal perceived exertion; therefore, if you’re moving a bit slower or opting for modifications towards the end of a HIIT circuit, these regressions don’t matter nearly as much as your perception of the work effort. Difficulty and Modifications Explained: This workout is rated as a level 3 because the exercises are straightforward and therefore easily modifiable to suit your current training goals, needs, and preferences. To decrease the intensity/difficulty of any exercise, decrease your range of motion, decrease/omit your weights, and/or decrease exercise speed of execution. Conversely, you can increase any of the aforementioned variables to bump up the difficulty rating to a level 4. Closing Notes: Enjoy the simplicity of this workout knowing that you can determine just how hard you want to challenge yourself! This is a great routine for dabbling with heavier weights and experimenting with identifying your personal levels of perceived exertion during high intensity cardiovascular training. Tune in to learn about your capabilities and have some fun along the way! Workout Warm-Up : 30 sec per exercise, no rest between exercises (4:00) -Hip Opener + Knee Hug – R -Hip Opener + Knee Hug – L -Bodyweight Squat + Calf Raise (raise upon standing tall) -Reverse Lunge + Zombie March – R -Reverse Lunge + Zombie March – L -Deadlift -Jump Rope + Feet Shuffles -Jumping Jacks ***30 sec off*** My Weights for the Lower Body Circuits (not a recommendation, just a reference): (Medium to Moderately Heavy Weights) -(per hand) 35 lbs. (~16 kg) / 40 lbs. (~18 kg) Lower Body Strength Circuit Format: 30 sec on / 5 sec off / 3 rounds – 30 sec off between rounds HIIT Circuit Format: 30 sec on / 15 sec off / 2 rounds – no extra rest between rounds Lower Body Strength Circuit #1 : (~4:30) -(weighted) Narrow Squat (Suitcase Squat) -(bodyweight) Squats ***30 sec off*** Lower Body Strength Circuit #2 : (~4:30) -(weighted) Deadlift (RDL) -(bodyweight) Alt. Reverse Lunges ***Water Break*** HIIT Circuit #1 : (~3:00) -Alt. Lateral Squat + Blastoff Squat (center) -Lateral Tap-Outs + Touchdowns (Option: add a hop) ***30 sec off*** HIIT Circuit #2 : (~3:00) -Squat Jacks -Running Man ***30 sec off*** Finisher : 20 sec on / 20 sec off / 3 rounds (~2:00) -Frogger Hops (forward and back) Cool-Down : approx. 30 sec per stretch (approx. 4:00) -Split Stance Quads/Hip Flexors Stretch – R -Pyramid Hamstrings Stretch – L -Split Stance Quads/Hip Flexors Stretch – L -Pyramid Hamstrings Stretch – R -Lateral Lunge Hold Stretch – R -Lateral Lunge Hold Stretch – L -Chest Opener Stretch + Wrist Rotations -Slow Body Roll-Downs

We put out core routines relatively frequently, but most are shown as bodyweight-only workouts that focus on core conditioning/toning. So, for this routine I thought I would show a version that is designed to be done with weight, with the specific intent of increasing strength and mass of the core muscles. Now I know that the idea of increasing the size of your core may not be what everyone is going for, so if you are looking more for a toning routine, then all you need to do is just drop the weights and this mass routine becomes a toning routine. If you are going through this workout with the intent of building strength and/or mass, here are a few things to keep in mind. First, as with any strength or mass workout, don’t lift so much that your form or range of motion starts to suffer. If you have ever done one of our strength routines of any kind before, you have probably already heard us say this time and time again; form and range of motion are vastly more important than the amount of weight you lift when it comes to injury-free, functional strength. Second, set the weight you use based on your rate of fatigue. Your goal should be to use a weight that is heavy enough that you can get almost all of your repetitions done with perfect form and full range of motion. Only the last 2 or 3 repetitions should be allowed to suffer as those muscles become too exhausted to keep clean from. Third, as your muscles give out on those last few repetitions, start to really focus on the “negative” movement. More formally known as an eccentric contraction, a negative is the point at which the load overcomes the force that the muscle can or is providing and the muscle starters to lengthen. For example, when doing a dumbbell curl, the eccentric phase is when the dumbbell is dropping back down from the shoulder, which elongates the bicep muscles. By focusing on this movement and trying to control the eccentric phase, you can get extra micro tears in your muscle fiber, causing a higher degree of progress to increasing strength and size in the muscle being worked. So, when you start getting tired, don’t just let that weight drop. Trying your best to fight against the weight dropping is the most important part of your entire strength routine. Lastly, be sure to adjust the weight you are using per set, as needed. Don’t get stuck in a mindset that what you start with you have to finish with. For some exercises, you may feel you can increase your weight and others you may need to decrease, and it may just be for a single set before you change again. Your body is a dynamic, ever-changing machine, so you need to be able to change and adapt to its needs on a daily, if not minute by-minute, basis. Give this routine a try and let us know what you think. Would you like to see more mass building core routines? Or do you have an idea for a completely new workout? Let us know in the comment section below. Workout Structure: – Core Focus – Two Groups of Exercises – Intervals of 45 Sec On; 15 Sec Off – 3 Sets Each Exercise Equipment: – Dumbbells (optional) Warm Up / Cooldown: – Both Included Warm Up: – Side Step + Overhead Reach – Torso Circles – Toe Touch Sweeps – Lunge Rotation L – Mock Standing Side Crunch L – Mock Standing Side Crunch R – Bent Over Cat Cow – Torso Twist + Knee – Up and Out Jack Workout: 24 Min (Intervals 45 On; 15 Off) – Crunch – Back Bow – Windshield Wipers – Back Bow Crossover —- Water Break —- – Side Crunch R – Diagonal Crunch R – Side Crunch L – Diagonal Crunch L Cooldown: – Torso Stretch L – Torso Stretch R – Lying Oblique Stretch R – Lying Oblique Stretch L – Cobra – Child’s Pose – Kneeling Shoulder Tuck L – Kneeling Shoulder Tuck R – Cat Cow – Full Body Stretch

If you enjoyed the format of the Weighted Lower Body Strength Circuits with Bodyweight Intermissions workout, then you will enjoy this workout as well! This workout follows the same format as its lower body counterpart and mixes in a little core work, too. The 35-second intervals during the Strength Circuits are just long enough for you to challenge your upper body muscles to the point of pre-fatigue. With quick 10-second recovery intervals between exercises, your heart rate will remain elevated. Your goal is to maintain a moderate tempo of cadence during each lift, focusing on fluid, continuous motions with momentary pauses for postural or grip resets. Keep your weights nearby for the quick transitions between exercises. I recommend a medium load for Strength Circuits #1 and #3 and a light load for Strength Circuit #2. In this video, I am using 15 lbs. (~7 kg) as my medium selection, 10 lbs. (~4.5 kg) for my light weights. Please lift weights that match your current fitness level, state of mind, and ambitions for the day. Core work is included during the Intermissions because it is so easy to tire out the upper body muscles. We need a little break from solely focusing on these muscle groups to avoid complete exhaustion. The Intermissions also serve as a reminder that core engagement is crucial for every movement pattern and that your core has already been put to work during the Strength Circuits, even though they were not the primary movers during these circuits. This acknowledgment of your core’s role in everything that you do helps improve the mind-muscle connection throughout this workout, as well as during the many workouts to come. Focus on a slow, deliberate cadence during the Intermissions to increase muscle time under tension, a training technique that is beneficial for improving strength, balance, and coordination. As always, your options for decreasing the difficulty of any exercise include: • Decreasing your weight selection • Removing the weight altogether and opting for the bodyweight alternative • Decreasing your range of motion to a degree that is optimal for your current fitness level (considering current stress level, muscle fatigue, and acute and/or chronic injuries) I mention and demonstrate modifications and options throughout the video, but here are a few extra alternative exercises to prepare you for the workout before you press play: • Inchworm Walkout + Push-Up (Intermission #1): remove the Inchworm portion, Down-Dog + Push-Up • Up-Downs + Knee-Pull-Ins (Intermission #1): if you drop to your knees, change the Pull-Ins to Shoulder Taps • Laterally Traveling Bear Crawls (Intermission #2): stay stationary in either Full Plank or Bear Crawl position, add Hand Taps (tap the top of the opposite hand) This is a relatively quick workout! You’ll be done before you know it so enjoy the journey along the way. Workout  Warm-Up: 30 sec per exercise, 2 rounds, no rest between exercises or rounds (6:00) – Jump Rope – Squat + Arm Sweeps – Double Pulse Running Man – Single-Leg Lateral Hop + Knee Raise (alternating raises) – Seal Jumping Jacks – Rotating Side Planks FORMAT: – Upper Body Circuits: 35 sec on, 10 sec off; 2 rounds per circuit (no rest between rounds) – Intermissions: 1:00 on, no rest between moves Upper Body Circuit #1:  – Single-Arm Overhead Press – R – High Wide Row – Single-Arm Overhead Press – L Intermission #1: – Inchworm Walkout + Push-Up – Up-Downs + Knee-Pull-Ins ***Water Break*** Upper Body Circuit #2: – Scaption + Lateral Raise – R – Biceps Curls – Scaption + Lateral Raise – L Intermission #2: – Laterally Traveling Bear Crawls – Rollup (sit-up, arms forward then press overhead) Upper Body Circuit #3: – Single-Arm Upright Row – R – Triple Count Descent Push-Up – Single-Arm Upright Row – L Cool-Down: approx. 30 sec per stretch (approx. 4:30) – Arm Circles (forwards and back) – Crossbody Shoulder Stretch – R – Overhead Triceps Extension Stretch – R – Crossbody Shoulder Stretch – L – Overhead Triceps Extension Stretch – L – Side Bend Reach – R – Side Bend Reach – L – Chest Opener + Wrist Rotations – Tree Hug Stretch + Overhead Reaches (alternate)

We put on our brainstorming hats to create this no-equipment workout that challenges your upper body, core, and cardiovascular system. Our goal is to use one of our favorite workout formats, a descending ladder, combined with short bursts of cardio to amplify the intensity. Lastly, we’ll complete a 3-minute total body AMRAP to fully fatigue those tired muscles. Sometimes, we’re pressed for time and need a workout that uses the bare minimum. While this workout checks off those boxes, you’ll be doing anything but the bare minimum as you push, reach, and crawl for the next 30-minutes. Be sure to put in some work during the warm up to prepare your wrists and shoulders for the deep ranges of motion that are required during the workout circuit. The workout circuit lasts about 15 minutes, and we’ll break for a brief intermission between rounds 1 and 2. Each round will decrease in length, but the rest periods will remain the same (15 seconds). Following each round of push-ups, prepare to transition into the 30-second cardio interval. Once you’re finished, you’ll have minimal time to move into the next round. While this may sound cruel, we promise this maximizes the workout’s effectiveness! For the finisher, I’ve included a 3-minute AMRAP (refresh your memory on AMRAP workouts here) that “pulls it all together.” This AMRAP works the upper body, core, and cardiovascular system as a true test of your endurance and workout mentality. I have noted benchmark reps; however, you can complete as many as possible as long as you maintain form and safety. Like we mentioned in our article linked above, AMRAPs minimize rest breaks to maintain high intensity and energy consumption, which is one of the reasons they encourage maximum calorie burn in a short amount of time. The timer will indicate when it’s time for you to move on to the next exercise. I have to be honest — I dislike AMRAPs and EMOMs and find them incredibly tough to complete. That being said, I think it’s extremely important to do these types of workouts to challenge your mental fortitude and physical endurance. What workout formats are you looking forward to conquering? Printed Workout Warm-Up Workout Circuit 40/30/20 seconds on with 15 seconds off / 30 seconds of cardio R1 cardio: Shadow jumps R2 cardio: C skips (in place or moving) R3 cardio: Side shuffle and tap Exercises: Forearm plank + rock Superman holds High plank bird dog Tricep dip + ankle tap Plank pike reach Push-ups AMRAP (Aim for 8-10 reps) Bear crawl + parkour (reps per side) Inchworm Burpees Cool Down Freeform stretch

With this workout, I wanted to provide as comprehensive of a lower body strength workout as possible, in as little time as possible. It can be easy to get stuck in an all or nothing mindset; for example, have you ever found yourself thinking “I don’t have time for a 25+ minute workout, so what’s the point? I’ll just start again tomorrow…”? The problem with this kind of thinking is that “tomorrow” can sometimes become a sort of blank check, or long consecutive row of “tomorrows”, when in reality, it’s ideal that we do at least some movement, every day. That movement doesn’t need to be intense or a long duration. It all counts, and it’s important that we make time for rest days, active rest days, and workouts focusing on mobility, range of motion, proper alignment, balance, etc. The 24 minutes of activity in this workout are intense for both the muscles and lungs — hopefully, after trying this workout, we can help you challenge any black and white thinking of a certain length of a workout not being “enough.” If you have access to dumbbells and are familiar with the exercises in this routine, I encourage you to lift like you mean it, lift to challenge your own strength — keeping in mind that “challenging your own strength” is completely relative to each of us and our own unique and fluctuating starting points. For the strength portion of this workout, we’re doing 45 seconds active, with 20 seconds rest in between. If you want to use this workout to gain strength/muscle, chose a weight that by the last 10-15 seconds of that 45 second active interval, has you feeling like you’re huffing and puffing, and that you *almost* need to drop your weights. Or maybe you do need to actually drop the weights towards the end of the interval — no shame in that! Listen to your body, and have an eye on long term goals and sustainability over the quick thrill of being able to lift a heavy weight with diminishing form. Lifting for your ego is just a fast track to injury, and no one wants that kind of setback in their forecast. Workout Structure Warm up the glutes thoroughly with a Pilates inspired glute activation warm-up that gets the lower body muscles fired up, engaged, and ready for strength training. Then move onto a fast round of AB/AB, 2-set strength training that targets the lower body and glute muscles from multiple angles. Finish up with a cool-down and stretch. I’ve provided the weight that I’m lifting; please know that this is for reference only and not at all a suggestion for what you should lift. Workout Breakdown 24 Minutes Total 6 Minute Glute Activation/Warm Up 13 Minutes Strength Training 5 Minute Cool Down Glute Activation and Pilates: 40 Seconds Each  Bent and Straight Leg Combination Other Side Quadruped Alternating Hip Abduction CARS Other Side Bridge Squats Good Morning Alternating Reverse Lunges [Water Break] Strength Training: Lower body strength training done 45 seconds on, 20 seconds off. Exercises in groups of 2 in an AB/AB Format (4 Minutes per Group, 3 Groups Total) Group 1 Squat Press (I’m using 16 lbs or 7.3 kg per hand, 12 lbs or 5.4 in second round) Deadlift (I’m using 28 lbs or 12.7 kg per hand) Group 2 Reverse Lunge (I’m using 8 lbs or 3.6 kg per hand) Dumbbell Swing (I’m using 24 lbs or 10.9 kg total) Group 3 Goblet Squat + Side Step (I’m using 16 lbs or 7.3 total) Side Lunge (I’m using 9 lbs or 4.1 per hand) [Water Break] Cool Down and Stretch (30 Seconds each interval) Quad Stretch Other Side Standing Hamstring Stretch Other Side Wide Center Stretch Warrior Stretch Other Side Downward Dog Cobra This workout, while short, left me nice and sore afterwards. I would love to know what you thought about this workout, and please let me know what I can film next that might be helpful to you. Thank you for working out with me. Workout complete! Kelli

In today’s workout we are focusing on speed. This short but effective workout is designed to get you a well rounded workout in the shortest time possible for those days where you otherwise may not have exercised at all. I designed this workout after a recent bout of particularly intense work and life demands hit at the same time, making even a 20 minute workout seem like a lot. I intentionally built this routine to be easily used in two different time allotments: an express version that takes you through this full workout video and has a max time of 15 minutes, and a super express version that takes you through the “workout” portion for half the time cutting the total length to around 10 minutes. This routine is all done with the same 20 on and 10 off interval structure to keep it quick and simple. I have included a quick 3 minute warm up that rolls right into the workout to cut down on any unnecessary pauses; remember this is all about efficiency so we can get the best workout we can in the shortest time possible. So, after our 6 warm up exercises we go directly into the 8 exercises for the workout section. This is where you get a choice of going through these 8 exercises once through or twice. I give a clear call out when we finish a first run through of these exercises so you can decide to skip forward to the quick 3 min cooldown and be done in around 10 minutes or to go through the exercises a second time (as I do in the video) and get done in about 15 minutes. This way you can decide how much time you can dedicate to this workout. This is a total body workout so if you are using this after an intense upper or lower body day, either way you will most likely be using some of the same muscle groups. Don’t worry, though — you will be doing this with only bodyweight so you can adjust to make the exercises easier or harder and you will be doing just a few repetitions of each, so you should not have to worry about overworking sore muscles. With that said, this could also be used as an add-on workout if you want to do a second workout in a day. This can be done either immediately after your first workout or later in the day to get an extra bout of calorie burn. Let me know in the comments below what you thought of this workout and if you would like to see more like it and what types. Enjoy! Workout Structure: – One Section – Intervals of 20 Sec On and 10 Sec Off – Done Once or Twice Through Equipment: – Exercise Mat (optional) Warm Up / Cooldown: – Shortened But Built-In – Add Extra Time for Both as Needed Workout: Warm Up: 3 Min (20 Sec active, 10 Sec Prep) – March In Place – ¼ Squat Cross Punch – Standing Oblique Rockers – Alternating Reverse Lunge + Overhead Reach – Slow Jumping Jack – Squat Push Pull Workout: 4 or 8 Minutes (20 Seconds On, 10 Seconds Rest x2 optional) – Walk Down Push Up – Lunge L – Lunge R – Kneeling Rear Leg Raise L – Kneeling Rear Leg Raise R – Plank – Back Bow – Windshield wipers After one round, skip forward to timestamp 11:32 to cut the workout in half and go to the cooldown. Cooldown: 3 Min (20 Sec active, 10 Sec Prep) – Toe Touch – Side Step with Overhead Reach – Forward Reach + Chest Stretch – Toe Touch Sweeps – Torso Circles – Cat to Cow

This lower body workout is a fast, but fierce, kettlebell routine that incorporates athletic movements with a kettlebell for optimal strength and power. If you’re in the mood for swinging some weights around, challenging your lower body, and getting your heart rate up, you’re in the right place. This is a follow-up to my Kettlebell Total Body Complex-Style Circuits Workout where I realized how many kettlebell fans there are in the Fitness Health Track family. But don’t worry, if you don’t have kettlebells, you can use a dumbbell (if you are comfortable with that). Being that the nature of kettlebell training is strength and power, I kept the intervals short so you can focus on optimizing the time. In this routine, we’ll be working in supersets, performing each exercise for 3 rounds of 35 seconds of work, followed by 10 seconds of rest. A bonus benefit that I love about working with kettlebells is the amount of core work that is weaved into most (if not all) of the movements. Because we’ll often be holding a weight on one side of the body or hinging over, I encourage you to pay close attention to core and glute engagement to protect your lower back. In the write-up for my last kettlebell workout, I broke down instructions for the kettlebell swing. Feel free to jump over there if you’d like some guidance on that in particular. Form is extremely essential in protecting your body when doing fast, powerful weighted movements like this. A new exercise I’m introducing today is the Lunge and Swing. While this is one of my all-time favorites (hello, glutes!), it can feel a little funky at first. Form is everything with this one, so here’s the breakdown: • Start standing with feet together, holding the kettlebell by your side in your right hand. • Step back into a lunge with your left (opposite) leg, slightly swinging weight back as you go. • Powerfully step left leg forward to meet the right, swinging the kettlebell up to shoulder height. • Try to repeat on the same side in a fluid pattern. Key thing to remember: Step back with the opposite leg of the hand that’s holding the weight. If you have back pain, I would not recommend this workout. Kettlebell movements alone require a lot of hinging and, with a focus on lower body, there will be a great deal of that. If using a selectorized kettlebell, I suggest picking a weight that you’d be able to use for both exercises in a superset. The short 10 second rest breaks aren’t quite long enough to swap weights efficiently. Alright, let’s get to it! Warm Up: 10 Exercises, 1 Round, 30 Seconds Each Boxer Shuffle Opposite Toe Reach Hinge + Squat Single Leg Deadlift – R Single Leg Deadlift – L Sit and Swing Front Lunge with Rotation – alternating Reverse Lunge with OH Reach Down dog to plank walk-in Scissor Jumps Workout: Complete each superset for 3 rounds of 35 seconds of work to 10 seconds of rest in an ABAB format. No extra rest between rounds. 30 seconds of rest between supersets. Superset 1 Figure 8 Squats Front Lunge and Swing – R, L, Both Superset 2 Kettlebell Swing Pass Through Side Lunge – alternating Superset 3 Single Arm Floor Clean – alternating Wide Straight Leg Deadlift Superset 4 Single Arm Rack Squat – R, L, Both Glute Bridge Tabata FInisher: Complete 4 rounds of each exercise for 20 seconds of work to 10 seconds of rest in an ABAB format Side to Side Swing Offset Curtsy Lunge – R, L, R, L Cool Down: 10 exercises, 1 Round, 30 Seconds Each Quadricep Stretch – R Standing Single Leg Hamstring Stretch – R Standing Figure 4 – R Quadricep Stretch – L Standing Single Leg Hamstring Stretch – L Standing Figure 4 – L Wide Leg Hamstring stretch Spinal Twist – R Spinal Twist – L Knee Hug

This workout focuses on the upper body in a big way! Not only will we be doing a full three sets per exercise (in a fast superset style), but we will finish off with a burnout round of new exercises that target all of the same muscles to really finish them off. This routine can be used in multiple different ways (toning, strength, or mass building) — though if you follow it as we have shown, then it will be a bit of a combination of strength and mass at the same time. If you want to focus more on mass, then decrease your reps to 5 to 8 and increase the amount of weight being lifted accordingly. If you want to focus more on strength, then increase your reps to 12 to 14 and decrease the weight being lifted accordingly. And, finally, if you want to just work on endurance and muscle tone, then increase reps to 16 to 20 and again drop the weight being lifted accordingly. Just keep in mind that if you use this for toning it will take you longer to get each set done so you may have to pause the video to compensate for the time difference. No matter what you end up choosing as your focus (mass, strength, or toning), the main focus of each exercise should be your form and not how much you are lifting. You should utilize a full range of motion on each repetition as well as smooth, consistent movements in regards to speed. If you feel yourself starting to jerk or swing to complete a movement, you need to drop weight to get control again. This may sound counterproductive to many avid bodybuilders, but we can’t stress enough that moving under control and only using the amount of weight that is enough to fatigue your muscles on the last 2 or 3 reps will give you all the gains you need with a reduced risk of injury or unbalanced muscle development. Warm Up: (15 seconds each) Arm Circles Rotator Cuff Down Rotator Cuff Side Rotator Cuff Front Arm Swing Steps Standing Torso Twist Overhead Push Pulls Push Pull Squats Jumping Jacks Boxer Shuffle Strength Section: (3 Sets of 10 Repetitions each Superset style) Chest Fly Bentover Reverse Fly Lateral Raise Pullover Tricep Extension Bicep Curl Burnout Round: (one set of as many repetitions as you can do up to 20 max) Push Up Bentover Wide Row Shoulder Press Pullover Tricep Dip Hammer Curl Cool Down: (30 seconds each) Overhead Tricep Stretch L&R Arm Cross Stretch L&R Wall Chest Stretch L&R Shoulder Stretch Toe Touch Cobra Childs Pose Calorie Burn: Because this routine can be used in many ways and with a huge range of weights from one person to the next, the calorie burn range for this video is enormous. With that said, the average calorie burn for this route will be anywhere from 5 calories per minute on the low end to 16 calories per minute on the high end.