- INTRO
- AIRDYNE (3 MINUTES)
- BOSU BURPEES
- CRUNCHES/DIPS SUPERSET
- CLOSE GRIP CHEST-PRESS
- MOUNTAIN CLIMBERS (1 MINUTE)
- ELLIPTICAL (3 MINUTES)
- RUSSIAN TWIST
- SIDE SHUFFLE (1 MINUTE)
- LEG CURLS
- SQUAT-PULL
- CABLE CURLS
- TREADMILL (3 MINUTES)
- BIKE CRUNCH (1 MINUTE)
- BOX JUMPS
- LEG EXTENSIONS
- DUMBBELL SQUAT AND PRESS
- ROWER (3 MINUTES)
- STRADDLE CRUNCH
- ALTERNATE DUMBBELL SHOULDER PRESS
- SQUATS
- FLUTTER KICKS (1 MINUTE)
- DUMBBELL BENCH PRESS
- REVERSE CRUNCH
- LAT PULL-DOWNS
- TRICEP PUSH-DOWNS
- PUSH-PULL SQUATS
- WALL SIT (1 MINUTE)
- VERSA CLIMBER (3 MINUTES)
- TRX CRUNCHES
- BOSU AGILITY (1 MINUTE)
- SQUAT-LUNGE
- RUSSIAN TWIST
- TRAP BAR DEADLIFT
- AIRDYNE (3 MINUTES)
- STRETCH AND PRESS
- PULL AND PUSH
- ONE ARM ROW
- WEIGHTED SIT-UPS
- BOSU AGILITY: LATERAL (1 MINUTE)
- INTRO TO 21-15-9 CIRCUIT
- 500M ROW
- BENCH PRESS
- DEADLIFT
- PULL-UPS
- SQUAT AND PRESS
- ATOMIC PUSH-UPS
- TOES TO BAR
- BURPEE BOX JUMPS
- PUSH-PULL CIRCUIT
- (500M ROW, CLEAN AND PRESS, PULL-UPS, PUSH-UPS)
- (REPEAT CIRCUIT 3X FOR A TOTAL OF 4 ROUNDS)
- TURF CIRCUIT (SLED PUSH, RUN DOWN AND BACK, FARMER'S WALK DEADLIFTS, RUN DOWN AND BACK, SLED PULL)
- (REPEAT CIRCUIT 1-3X DEPENDING LENGTH OF TURF)
- OUTRO
$77
Course content · 3 volumes · 52 chapters
1
Volume 1
- 1. 7 Circuits - Intro
- 2. Airdyne (3 minutes)
- 3. BOSU Burpees
- 4. Crunches/Dips SuperSet
- 5. Close Grip Chest-Press
- 6. Mountain Climbers (1 minute)
- 7. Elliptical (3 minutes)
- 8. Russian Twist
- 9. Side Shuffle (1 minute)
- 10. Leg Curls
- 11. Squat-Pull
- 12. Cable Curls
- 13. Treadmill (3 minutes)
- 14. Bike Crunch (1 minute)
- 15. Box Jumps
- 16. Leg Extensions
- 17. Dumbbell Squat and Press
- 18. Rower (3 minutes)
2
Volume 2
- 1. Straddle Crunch
- 2. Alternate Dumbbell Shoulder Press
- 3. Squats
- 4. Flutter Kicks (1 minute)
- 5. Dumbbell Bench Press
- 6. Reverse Crunch
- 7. Lat Pull-Downs
- 8. Tricep Push-Downs
- 9. Push-Pull Squats
- 10. Wall Sit (1 minute)
- 11. Versa Climber (3 minutes)
- 12. TRX Crunches
- 13. BOSU Agility (1 minute)
- 14. Squat-Lunge
- 15. Russian Twist
- 16. Trap Bar Deadlift
- 17. Airdyne (3 minutes)
- 18. Stretch and Press
- 19. Pull and Push
- 20. One Arm Row
- 21. Weighted Sit-Ups
- 22. BOSU Agility: Lateral (1 minute)
3
Volume 3
- 1. 21-15-9 Circuit - Intro to 21-15-9 Circuit
- 2. 500m Row
- 3. Bench Press
- 4. Deadlift
- 5. Pull-Ups
- 6. Squat and Press
- 7. Atomic Push-Ups
- 8. Toes to Bar
- 9. Burpee Box Jumps
- 10. Push-Pull Circuit - Push-Pull Circuit (500m Row, Clean and Press, Pull-Ups, Push-Ups)(Repeat Circuit 3x for a Total of 4 Rounds)
- 11. Turf Circuit - Turf Circuit (Sled Push, Run Down and Back, Farmer's Walk Deadlifts, Run Down and Back, Sled Pull)(Repeat Circuit 1-3x Depending Length of Turf)
- 12. Outro
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