10-12 reps x 4
-Banded chest pull + hip hinge
-1/2 side plank hip lift + ball squeeze
-Sumo squat + upright row
-Birddog + tricep kickback

Equipment needed:
-Long resistance band
-9 in pilates ball or pillow
-Medium kettlebell or dumbbell
-Light dumbbells

45 seconds on / 15 seconds off x 4
-Inverted pushup
-Tricep dips
-Reverse fly pulse
-Step back lunge + 3 pulses
-Good morning
-Wide squats/Sumo squat/Pulsing sumo squat
-Birddog
-Deadbug
-Side plank hip dip
-Lateral high knee

Equipment needed:
-Bench or chair option

Great for travel

45 sec on/ 10 sec off
Single leg bench squat R
Single leg bench squat L
x3

8-10 Reps Bench Hip Thrust
8-10 Reps Deadlift
x 3

45 seconds on/ 10 seconds off
Banded donkey kick R
Banded dobkey kick L
x 3

8-10 Reps Goblet squat
8-10 Reps Alt step back lunges
x 3

45 second on/ 10 seconds off
Ba...

45 sec/ 10 sec x4

Goblet squat + Calf Raise
Deadlift

Curl + press
Alt single arm row

Standing side crunch
Incline reverse plank

Banded fire hydrant
Step back lunge

Chest press
Tricep Dips

Equipment:
-Heavy Dumbbells
-Medium Dumbbells
-Bench
-Mini Band

Equipment needed:
-Optional medium dumbbells
-Bench or chair

90 seconds on the clock
Complete 30 plank walks
Sprint for the remaining time
Rest for 60 seconds

Great for travel

Repeat x6

Equipment needed:
-No equipment

High plank Hold + 20 taps of each:
-Wrist
-Elbows
-Shoulders
-Knees (+ pike)
-Ankles/Toes (+ pike)

Repeat as many times as you can with good form! Post your rounds in the comments!

Equipment needed:
-No equipment

Great for travel

8-10 reps
- Bicep curl + iso hold L
- Bicep curl + iso hold R
x3

8-10 reps
- Bentover row + iso hold R
- Bentover row + iso hold L
x3

8-10 reps
-Lateral raise + iso hold R
-Lateral raise + iso hold L
x3

8-10 reps
-Single arm chest press + hold R
-Single arm chest press + hold L
x3

30 secon...

10-12 reps x 3
*Burnout*
-Goblet Squat
-Calf Raise
-Deadlift
-Step back lunges
-Sumo squat jump

-Equipment needed:
-Medium/Heavy dumbbells
-Optional Wall

40 on/ 10 off x 3
-Pushups
-Narrow Chest press
-Tall kneeling banded chest press

-Alt Single Arm Bench Row
-Reverse Fly
-Banded Lat Pull Down

-Arnold Press
-Seated Single Arm O.H. Press R
-Seated Single Arm O.H. Press L

- Front+ Side Curls
- Tricep Kickback
-Banded shoulder pulse

Equipment ne...