Welcome to the Tribe! Please watch this video

Here is my favorite Full Body Warmup. Make sure you do 10 minutes of this before doing your daily workouts :) 

GLUTE ACTIVATION: Before your Lower Body Workouts

GYM WORKOUTS
Welcome to Week 1!!!

Here are your Weekly Workouts. Remember that form and technique is key. Don’t forget to post your sweaty selfie in the Facebook group. 

Monday: LOWER BODY
Superset 1:
KB Goblet Squat x 12 Reps
KB Reverse Lunge x 12 Reps
x 3 sets. Rest 60-90 Seconds between sets

Triset 1:
Kettlebell Sumo Squat x 15 Reps
Banded Lateral Walks x 20 Reps (10 each side)
Dumbbell Lateral Squat x 30 Reps (15 each side)
x 3 Sets. Rest 60-90 Seconds between sets

Superset 3:
Kettlebell Jump Squats x 15 Reps
Wall Sit x 30 Seconds
x 3 Rounds. Rest 30 Seconds between sets

Tuesday: UPPER BODY
Push-ups x 10 Reps
Bent over Rows x 15 Reps
Mountain Climbers x 30 seconds
x 4 sets. Rest 60-90sec between sets

Thrusters x 15 Reps
High Rows x 15 Reps
V-ups x 15 Reps
x 4 sets. Rest 60-90sec between sets

Wednesday: REST DAY

Thursday: LOWER BODY
Triset 1 :
KB Sumo Squat x 10 Reps
KB Step ups x 20 Reps (10 each side)
Plank Leg Lifts x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Triset 2:
KB Sumo Deadlift x 10 Reps
KB Walking Lunges x 20 (10 each side)
KB Swings x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Friday: UPPER BODY
Triset 1:
Renegade Rows x 16 Reps (8 each side)
Hollow Hold Press x 16 Reps (8 each side)
Bicycles x 30 seconds
x 4 sets. Rest 60-90 Seconds between sets

Triset 2:
DB Curl to Press x 10 Reps
Triceps OH Extension x 15 Reps
Burpees x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Saturday: LOWER BODY
Triset 1:
RB Glute Bridge x 20 Reps
Dumbbell RDL x 15 Reps
Dumbbell Split Squats x 20 (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
Staggered Deadlift x 20 Reps (10 each side)
Curtsy Lunges x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets

Superset 2:
Split Jumps x 20 Reps (10 each side)
Squat Pulse 30 seconds
x 4 sets. Rest 60-90 Seconds between sets

Sunday: REST DAY

Welcome to Week 2!!!

Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group. 

Monday: LOWER BODY

Triset 1:
KB Squat x 12 Reps
KB Deadlift x 12 Reps
Plank Pull Thru x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Tuesday: UPPER BODY
Plank Walk-ups x 16 Reps
Single Arm Bent over Rows x 16 Reps (8 each side)
Dumbbell Biceps Curl x 16 Reps
x 4 sets. Rest 60-90sec between sets

Reverse Flies x 10 Reps
Lateral To front flies x 16 Reps
Burpees x 16 Reps
x 4 sets. Rest 60-90sec between sets

Wednesday: REST DAY

Thursday: LOWER BODY
Triset 1 :
KB Deadlift x 10 Reps
KB SL Deadlift x 16 Reps (8 each side)
Skater Jumps x 30 Reps (15 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
KB Goblet Squat x 10 Reps
Curtsy Squats x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between set

Superset 2:
180 Jumps x 10 Reps
Reverse Plank x 60s
x 4 sets. Rest 60-90 Seconds between sets

Friday: UPPER BODY
Triset 1:
Push-ups x 15 Reps
Triceps Dips x 15 Reps
Body Saw x 30sec
x 4 sets. Rest 60-90 Seconds between sets

Triset 2:
Thrusters x 10 Reps
Bent over Rows x 10 Reps
Plank Toe Touches x 16 Reps (8 each side)
x 4 sets. Rest 60-90 Seconds between sets

Saturday: LOWER BODY
Triset 1:
KB Sumo Squat x 12 Reps
Lateral Squats x 24 Reps (12 each side)
Drop Squats x 15
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
Banded Glute Bridge x 20 Reps
Offset. Reverse Lunge x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets

Superset 1:
Walking Lunges x 20 Reps (10 each side)
KB Squat Jumps x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Sunday: REST DAY

Welcome to Week 3!!!

Here are your Weekly Workouts. Remember that form and technique is key. Don’t forget to post your sweaty selfie in the Facebook group. 

Monday: LOWER BODY
Superset 1:
KB Goblet Squat x 12 Reps
KB Reverse Lunge x 12 Reps
x 3 sets. Rest 60-90 Seconds between sets

Triset 1:
Kettlebell Sumo Squat x 15 Reps
Banded Lateral Walks x 20 Reps (10 each side)
Dumbbell Lateral Squat x 30 Reps (15 each side)
x 3 Sets. Rest 60-90 Seconds between sets

Superset 3:
Kettlebell Jump Squats x 15 Reps
Wall Sit x 30 Seconds
x 3 Rounds. Rest 30 Seconds between sets

Tuesday: UPPER BODY
Push-ups x 10 Reps
Bent over Rows x 15 Reps
Mountain Climbers x 30 seconds
x 4 sets. Rest 60-90sec between sets

Thrusters x 15 Reps
High Rows x 15 Reps
V-ups x 15 Reps
x 4 sets. Rest 60-90sec between sets

Wednesday: REST DAY

Thursday: LOWER BODY
Triset 1 :
KB Sumo Squat x 10 Reps
KB Step ups x 20 Reps (10 each side)
Plank Leg Lifts x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Triset 2:
KB Sumo Deadlift x 10 Reps
KB Walking Lunges x 20 (10 each side)
KB Swings x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Friday: UPPER BODY
Triset 1:
Renegade Rows x 16 Reps (8 each side)
Hollow Hold Press x 16 Reps (8 each side)
Bicycles x 30 seconds
x 4 sets. Rest 60-90 Seconds between sets

Triset 2:
DB Curl to Press x 10 Reps
Triceps OH Extension x 15 Reps
Burpees x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Saturday: LOWER BODY
Triset 1:
RB Glute Bridge x 20 Reps
Dumbbell RDL x 15 Reps
Dumbbell Split Squats x 20 (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
Staggered Deadlift x 20 Reps (10 each side)
Curtsy Lunges x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets

Superset 2:
Split Jumps x 20 Reps (10 each side)
Squat Pulse 30 seconds
x 4 sets. Rest 60-90 Seconds between sets

Sunday: REST DAY

Welcome to Week 4!!!

Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group. 

Monday: LOWER BODY

Triset 1:
KB Squat x 12 Reps
KB Deadlift x 12 Reps
Plank Pull Thru x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Tuesday: UPPER BODY
Plank Walk-ups x 16 Reps
Single Arm Bent over Rows x 16 Reps (8 each side)
Dumbbell Biceps Curl x 16 Reps
x 4 sets. Rest 60-90sec between sets

Reverse Flies x 10 Reps
Lateral To front flies x 16 Reps
Burpees x 16 Reps
x 4 sets. Rest 60-90sec between sets

Wednesday: REST DAY

Thursday: LOWER BODY
Triset 1 :
KB Deadlift x 10 Reps
KB SL Deadlift x 16 Reps (8 each side)
Skater Jumps x 30 Reps (15 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
KB Goblet Squat x 10 Reps
Curtsy Squats x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between set

Superset 2:
180 Jumps x 10 Reps
Reverse Plank x 60s
x 4 sets. Rest 60-90 Seconds between sets

Friday: UPPER BODY
Triset 1:
Push-ups x 15 Reps
Triceps Dips x 15 Reps
Body Saw x 30sec
x 4 sets. Rest 60-90 Seconds between sets

Triset 2:
Thrusters x 10 Reps
Bent over Rows x 10 Reps
Plank Toe Touches x 16 Reps (8 each side)
x 4 sets. Rest 60-90 Seconds between sets

Saturday: LOWER BODY
Triset 1:
KB Sumo Squat x 12 Reps
Lateral Squats x 24 Reps (12 each side)
Drop Squats x 15
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
Banded Glute Bridge x 20 Reps
Offset. Reverse Lunge x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets

Superset 1:
Walking Lunges x 20 Reps (10 each side)
KB Squat Jumps x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Sunday: REST DAY

Let’s Cool Down!!!

STATIC STRETCHING: