Women’s Beach Body 040719

By |2019-04-02T18:59:12+00:00April 5th, 2019|Womens Beach Body|

Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Workout: For Time 2,000 Meter row 50 Thrusters Core Work: 20 Lower half hollow raises 20 Upper half hollow raises 20 Arch lifts Rest 1:00-2:00 x 3 Sets Mobility: Low Back, Hips and Hamstrings

Women’s Beach Body 040619

By |2019-04-02T19:58:02+00:00April 4th, 2019|Womens Beach Body|

Body Work: Dumbbell hammer curls 50-40-30-20-10 Superset with Dips to extension 50-40-30-20-10 Core Work: 3 x 20 Reps, Swiss ball pikes 3 x 15 Reps, Cable crunches 3 x 10 Reps, Strict toes to bar Rest as needed Workout: 10:00 As Many Reps as Possible 50 Burpees  Then AMRAP of Kettlebell swings with time remaining Mobility: Shoulders [...]

Women’s Beach Body 040419

By |2019-03-28T23:39:45+00:00April 2nd, 2019|Womens Beach Body|

Today is a Rest Day for the program! Follow This Video To Recover!

Women’s Beach Body 040319

By |2019-03-28T23:33:48+00:00April 1st, 2019|Womens Beach Body|

Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5:00 Warm up Then 1:00 @ 100% Effort 2:00 @ Warm up pace x 10-15 Intervals Option 2: 60 Minute yoga, stretch, or recovery class Option 3: Light swim, run or row for 60 Min, [...]

Women’s Beach Body 040219

By |2019-03-28T23:08:04+00:00March 31st, 2019|Womens Beach Body|

Warm-up: 250 Meter Row or run 10 PVC Pass Throughs 10/10 PVC Figure 8's x 3 Sets Body Work: Back Straight Leg Deadlifts: 10 x 5 Sets, Rest 90 Seconds between Strict Pull-ups: 5 sets of max reps, Rest 2:00 between Narrow Grip Lat pull downs: 4 x 20 Reps, Rest 90 Seconds between Sumo deadlifts: [...]

Women’s Beach Body 040119

By |2019-03-28T23:42:59+00:00March 30th, 2019|Womens Beach Body|

Body Work: Shoulders 4 Sets 20 Seated lateral raises, right into 15 Strict press Rest 90 Seconds 4  Sets 15 Barbell front raises, right into 20 Barbell upright rows Rest 90 Seconds 4 Sets Single Arm Dumbbell Snatch x 12/12-10/10-8/8 Reps Rest 1:00 Core Work: 10 Sets 30 Second hollow body hold  Rest 30 secs [...]

Women’s Beach Body 033119

By |2019-03-26T19:11:24+00:00March 29th, 2019|Womens Beach Body|

Body Work: Legs 1) Leg extensions: 50-40-30-20-10 Reps each set, rest 1:00-1:30 between sets 2) Back squat: 20-15-12-9-6 Reps each set, rest 1:30-2:00 between sets 3) Walking DB lunges: 50-40-30-20-10 Reps each leg each set, rest 1:30-2:00 between sets 4) Front squat: 3 x 10 Reps, 2 second pause at the bottom, no pause at top [...]

Women’s Beach Body 033019

By |2019-03-26T18:51:47+00:00March 28th, 2019|Womens Beach Body|

Warm-Up: 3  Sets 5 Push-ups 5 Wall balls, light 5 Ring dips :60 Single under or Double under practice Workout: For Time Run or Row 400 Meters 20 Light Deadlifts x 4 Rounds Body Work: 4 Sets, rest as needed after the last exercise Single Leg Tuck and Twist x 20/20 Supinated Barbell Body Rows x [...]

Women’s Beach Body 032919

By |2019-03-26T18:31:55+00:00March 27th, 2019|Womens Beach Body|

Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear  10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Workout: For Time 1,000 Meter Row 100 Empty bar Thrusters Body Work: 4 Sets, rest as needed after the last exercise Single Arm Overhead DB walk [...]

Women’s Beach Body 032819

By |2019-03-21T17:26:26+00:00March 26th, 2019|Womens Beach Body|

Today is a Rest Day for the program! Follow This Video To Recover!

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