Fitness Redefined

A. 3-4 sets max. 12 min 4-6 /side SA Push-Ups 8-10 Front plank with lateral leg tap outs - B. 5 sets max. 15 min 6-8 Rotating Lunges KB...

A. 3 sets not for time of: 8-12 /side elevated single leg glue bridges @ 2101 30m /side KB suitcase carry - B. Every 2 min x 6 sets: 3-4...

A. 3 sets of: 6-8 Gute Bridge DB/KB Floor Press into 3 Bent over shoulder squares with KB´s hanging - B. 5 sets of: 5-7 /side reverse...

A.1. 2 Sets 20-30 sec chin-up hold 90 sec. rest - A.2. 2 sets 20-30 sec. Hanging L-Sit 90 sec. rest - B. 3 sets YGIG 16-20 walking KB...

A. 4 sets Sets - Teams of 2 YGIG 10 Planking reverse arm circles 10 /side horizontal scapula glides - B. 5 sets 6-8 /side Seated uneven...

A. 12 Min Teams of 3 Practise Box Inversion – B. 4 Sets YGIG then rest 30 Sec 4-8 Front Squats choose KB or BB into 8 /Side SB/WB Lunge...

A. 3 sets not for time of: 8 elevated single leg glue bridges /side @ 2101 (feet on box) 20m KB suitcase carry /side – B. 4-6 sets of:...

A. 3 sets of: 6-8 Alternating KB Z-press /side 10-20 sec L-sit - B. 4 sets of: 6-8 KB Cross Body Reverse Lunges - C. In Teams of 2 each 6...

A. 2 sets of: laying on an incline with chest on the bench (keep shoulder back and down) 6-8 T-raises 6-8 Y-raises 6-8 I-raises – B. 5...

A. 3 sets of: 30 m Crossbody KB Carry /switch arms after 15 m 30-45 sec Hollow Hold – B. Every 2 min for 6 sets: 2 KB Push Press + 3 KB...

A. 5 Sets 6-8 Static Dips @ 3113 (v_^-) 6-8 Bent Over Flies @ 3333 – B. 8 min at the top of a dip position 20-30 sec. Hollow Hold 20-30...

A. 5 sets 6-8 /side DKB front rack deficit reverse lunges 6-8 /side DKB front rack lateral elevated lunges 20 sec /side Flying plank hold...

A. 10 minutes Clock Lunging practice (add pelvic tilting in different positions) _ B. 6-8 /side Bulgarian split squats @ 3333 15-20 /side...