Home Workout Series

Length 2:20

Side steps, shoulder rolls, leg stretches, quad stretches

Length 2:38

Side steps, shoulder rolls, leg stretches with quad stretch

Length 2:55

Side steps, shoulder rolls, full stretch left to right, quad stretches, cross body arm stretches

Length 15:59

Great stretch exercises for after your workout.

Length 3:53

Wrist/ankle moves, shoulder rolls, side shifts, side stretch with arm raise, knee taps, arm pushes cross body, full body circles

Length 4:18

Wrist ankle moves, arm circles, rotational reaches, skull crushers, lawn mower pulls, high knee with elbow rotations

Length 4:46

Butt kicks, cross body reaches, floor to ceiling reaches, shoulder rolls, side steps with arm movement, hamstring sweeps, chops

Length 18:45

Circuit High Intensity Interval Workout

Squat lunge combo, inchworms, plank hops, bed schooches, switch jacks, burpee with alternating kick

Length 23:07
High Intensity Interval Workout

Squats, push-ups, plank, curtsey lunges, superman pull-down, mountain climbers, narrow/wide squats, plank with a row, step-ins

Length 36:05
Strength Workout

WEIGHTS REQUIRED
Squats, curtsey lunges, ladders, Russian twist, plank with toe taps, stars, bridge chest press, hammer curls, leg drops, slow motion mountain climbers, dead lifts with a row, lateral lunges, side planks, hip dips, overhead press, triceps kickback

Length 31:11
Strength Workout

WEIGHTS REQUIRED
Lunges with rotation, push and pulls, sitting flies, side lunge with row, rows, plank with up-down-out-in, squat with hammer lifts, right and left press, plank with weight pass, squat pulse, front and lateral raise, stomach stars

Length 27:46
Full body strength workout

Squat calf raises, jacks, glute bridge leg lifts, inchworms, squat with lateral kick, push-ups, sumo squat with oblique crunch, alternating reverse lunge, wide/narrow squat, plank with toe taps

Length 35:25
Full body workout -2 rounds of 10 exercises, 45 sec. each.

WEIGHTS REQUIRED
Under hand row, single arm squat (RL), Forward lunge with rotation (RL), Arm Raises T-Front – up, Floor to ceiling raise, Goalpost front – up – back, squat with twisting knee raise (RL), bear plank raise, Up down plank

Length 28:25
Full body workout - 2 rounds of 10 exercises, 45 sec. each.

ROLL OF TOILET PAPER OR BOX OF TISSUES NEEDED
Squat and reach, lunge knee raise, balance spelling, around the world lunges, scissor jumps, step overs, best foot forward, plank rotations, Bear crawls.

Length 17:26

High Intensity Interval Workout - 4 rounds of 4 exercises.

Right Knee Chops, Left Knee Chops, Sit Throughs, Row/Pushup/Row

Length 22:20

High Intensity Interval Workout - 4 rounds of 4 exercises.

Floor to Ceiling, Slams, Push Ups/Shoulder Taps, Rotating T's

Length 18:02

High Intensity Interval Workout - 4 rounds of 4 exercises.

Prisoner Squat Jumps, Squat Kick Alternating, Inchworms, Russian Twists

Length 18:09

High Intensity Interval Workout - 4 rounds of 4 exercises.

Static Lunges Right, Static Lunges Left, Fly to Press, Superman Waves

Length 25:09
Full body workout

REQUIRES WEIGHTS
Ski Arms, Squat and Pull, In/Out Squats, Lunge/Curl/Punch Left, Lunge/Curl/Punch Right, Squat/Shoulder Press Right, Squat/Shoulder Press Left, Rainbow Squats

Length 24:34
Full body workout

Squat/Elbow to knee, Chops Right, Chops Left, Floor to Ceiling, Jacks

Length 35:53
High Intensity Interval Training AND Strength Training

Jack with Lateral Squat, Butt Kick, Side Shuffle, Jack Press, Sumo High Pull, Squat with Front Raise, Chest Pres with Bridge, Squat Reverse Lunge, Plank Tap, Squat with Heel Tap, Burpee, Sumo Squat, Push Ups

Length 36:33
High Intensity Interval workout AND Focused Exercises

REQUIRES WEIGHTS
Squat hops, Squat & Kick, Step ins, Cross Body Pull, Sit to Stand, Slow Motion Mountain Climbers, Star Jumps

Length 37:52
Strength

REQUIRES WEIGHTS
Squat Swing, Total Body Extension, Row (R&L), Lunge and Press (R&L), Sumo Squat and Curl, Jumping Jacks, Rowing Kayak, Snatch Floor to Ceiling (R&L)

Length 26:03
High intensity interval workout

REQUIRES WEIGHTS
3 Jacks & 1 Squat, Side Shuffle, Pretend Jump Rope, Put Box Away (R&L), Burpees, Squat Rotate to Ceiling, Reverse Lunge Hammer Curl (R&L), Grandma (picking up her baby), sit to stand, Pushups, Plank (60 sec.)

Length 24:34
High intensity interval workout

Kofax Squats, Right Knee Repeater, Left Knee Repeater, Pushups, Planks, Squat Walk, Shoulder Pushups, Burpees, Squat High Knees, Rolling Plank, Front Lunges, Seal Jacks, Mountain Climbers, Narrow Squat Pulses, Plank Taps

Length 28:40
Cardio and strength

REQUIRES WEIGHTS
Power Ups, Cross Body Punches, Jumping Jacks, (Using 1 Weight) Reverse Lunges, Power Rows, Kneeling Chops (R&L), Rainbow Squats, Jack Presses. (Using 2 Weights) Clean and Press, Sumo Cross Punches, Rows and Flies, Lateral Lunge to Upright Row

Length 24:07
High intensity interval workout with 14 Exercises :20 each for 3 Rounds

Squats, Squat Jumps, Push-ups, Mountain Climbers, Side Lunges, Skaters, Plank Walks/Push-ups, Hot Hands, Borrower Squats, Power Jacks, Burpees, Plank, Reverse Lunges, Sprint in Place

Length 20:32
High intensity interval training and strength - 8 Exercises 2 Rounds

REQUIRES WEIGHTS
Squat/Press, Pushups/Plank Jacks, Forward Lunges with Press, Sit Ups/Hip Ups, Squat Jumps, Deadlifts with Hammer Curl, Plank Rotations, Burpees

Length 12:05
This short workout is focused on our oblique muscles. 5 Exercises – 2 Rounds

Left-side Jackknife, Right-side Jackknife, Low Plank Hip Dips (R & L), Sumo Prisoner Side to Sides

Length 42:48
Low impact, High intensity and strength workout

REQUIRES WEIGHTS
Touchdowns, jack & Punch, sumo squat with hammer curl, alternating lateral lunge with upright row, high pole & low pole, wide/narrow squats, squat L R tap, squat and press, alternating knee march, squat high pull

Length 46:15
Low impact, High Intensity workout

Squats, push-ups, jacks, lunges, shoulder push-ups, total body extensions, wide/narrow squats, tri-cep push-ups, lateral lunges, pulsing squats, sit back push-ups, lateral step/squat

Length 12:58
Standing Core Workout

Standing overhead knee drive, prisoner oblique twist (R&L), arms overhead pike kick, elbow side bend (R&L), prisoner high knees, side-kicks (R&L)

Length 38:00
Strength workout - 3 rounds

REQUIRES WEIGHTS
Squats, overhead press, (combined) Squats and overhead press, curtsey lunges, lateral raise (combined) curtsey lunges and lateral raises, alternating forward lunges, bicep curls, (combined) alternating forward lunges and bicep curls, lateral lunges, upright rows (combined) lateral lunges and upright rows, wide squats, straight arm pull backs, (combined) wide squats and straight arm pull backs.

Length 31:58
Strength workout

WEIGHTS REQUIRED
Alternating forward lunge with upright row, overhead circle with weights, squats with overhead arms, shoulder taps, front and side raises, push-ups, lateral lunge with bicep curl, bridges, squat with front kick, planks

Length 31:02
Strength workout - 3 Rounds

WEIGHTS REQUIRED
LOWER BODY - Goblet squats, squat with reverse lunge (R), squat with reverse lunge (L), dead-lifts, UPPER BODY – Shoulder press and fly, row and fly, front side raise, CORE – Rolling plank, hip dips, step-ins

Length 5:49
Body and posture exercises

WEIGHTS REQUIRED
Underhand Row, Single arm squat, Lunge rotations, side-front-press lifts, floor to ceiling press, goalposts front and press, squat with knee raise, bear plank raise, up-down plank.

Length 34:09

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Low Impact High Intensity 8 exercises – 4 rounds

Weights Required

Chest squeeze with a high knee march, squat with lateral taps, Single arm ski, squat and punch (LR), total body extension, lateral raise with alternating leg lift, squats with overhead raise, jack with butt-kick.

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Length 37:26

LOW IMPACT HIIT
 
45 sec each – 2 reps

Reverse lunge to curtsy (RL), squat twist (RL), Tap back/arms overhead, 2 knee rotational tap (RL), pulsing squat, reverse lunge to front kick (RL), Low squat alt side tap, Cross body punch with taps, Broad squat step/shuffle back, 3-2-1 Rocket Squats, Seal Jacks, Knee-knee-squat-squat, speed bag march, duck under and punch

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Length 8:49

Floor mobility

6 exercises

Arm rotation (RL), superman,  hip dips, oblique knees, bridges, dead bugs  

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Length 49:01

Strength

Weights Required

12 exercises, 12 Reps each, 4 rounds

Floor to ceiling stretches, squat with cross body curl, reverse lunge with lateral raise (RL), Dead lift to high pull, calf raise to hammer curl, sumo squat shoulder press, row/fly, wide narrow squats, lateral lunge (RL), bridge pull, plank row/fly (RL), Rolling plank

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Length 46:09

Strength

Weights Required

Squats, Bottom half pulsing, Squats, Lunge pulses (R), Alternating forward lunges,  Lunge pulses (L), Upright rows, Shoulder presses, Upright rows, Push-ups, sit back push-ups, push-ups, rows, flys, rows, hammer curls, pulsing curls, hammer curls

Length 30:23

Full body HIIT workouts with no repeats

Reverse lunge with Jack arms, alternating high knee pull, double pulse squat with kick, pulsing push-ups, knee raise planks with kick, reverse lunge with kick (RL), prisoner squat with knee crunch, 2 squats with lateral tap, bear plank alternating leg lift, plank with side taps, squat to star jack, squat with RL punch, (RL) lateral lunge with arm raise, crab toe touch, shoulder push-up, curtsy lunge with open close arms, leg kicks with rope pull arms (RL), sumo squat with arm to ceiling, (RL) chops, plank

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Length 39:06

Strength (add on exercises)

Weights Required

Goblet squats, shoulder press, alternating forward lunges, straight arm pull back, dead lifts, rows, RL Curtsey lunges, front/side raises, push-ups, bridges, bicep curls, narrow pulsing squats

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Length 7:50

Specialty Balance

(RL) Standing weight shift, (RL) heel toe weight shift with calf raises, (RL) heel toe head follows finger, (RL) weight shift with knee raise

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Length 7:27

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Specialty Balance

Right heel to toe weight shift, Overhead arms with R heal to toe, eyes closed R heal to toe, L heel to toe weight shift, Overhead arms with L heal to toe, eyes closed with L heal to toe, R foot forward, looking right then left, look up at ceiling, look at floor, repeat with left foot forward.  With feet side by side, swing right leg forward and back. With feet side by side, swing left leg forward and back.

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Length 39:21

Weights required

Low impact high intensity cardio workout

Sumo side crunch, Right leg forward and backward lunges. Sit back push-ups, Side lunge with rainbow circle weight, Skier with weights behind you and forward, plank tap right and left, both weights with high knee with shoulder press, Reverse   lunge with a kick (L & R ), Slow Mountain climbers, Low squats holding weights with squat taps, squats with opposite knee crunch, hip dips.

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Length 33:43

Metabolic workout

Cardio

10 minutes straight of Cardio

6 X 6 X 6 rounds with weights

Right knee drive, Squats with forward punches, Left knee driver, Squats with forward punches, (each exercise above for 45 sec.),

10 minutes straight of the following exercises: Squat with right leg lift, alternating forward lunges, squat left leg lift, 2 step with squat

6X6X6 series:

Punch Up and Out, front side raise, rope pull down, X to Y cross pulls, Skiers arms back and forward, circle squats.

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Length 6:44

Specialty Balance Video

Clock taps, Clock taps with foot off floor, Heel-toe with finger points

SpecialtyStretching Routine

Windshield wipers, leg extensions figure 4 stretch, Cat – Cow Back Extensions, Tabletop sit backs, Arm extensions

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Circuitworkout

Squat alternating with punch, volley ball blocks, sledge hammer, squat with foot taps and arm movement, step-ins, forward lunge with press, squat to forward lunge right side chop, left side chop, booty lift,

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HighIntensity Low impact

Weightsrequired

Jack press, right arm right knee raise, left arm left knee raise, sumo squat low with open chest, high knee pull down, squat clap low, clap high, strong punches, 3 way lunges R&L , ceiling punch with foot taps,  

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Strength– weights required

Squat bicep curl, deadlift with front raise, front raise, sumo squat with upright row, reverse lunge and shoulder press, lateral  lunge with lateral raise, core round on the floor

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Strength– weights required

20reps – 15 reps – 10 reps

RightHammer curls, Left Hammer curls, Courtesy lunges, Narrow squats, Right Row and reverse fly, Left Row and reverse fly, Wide – Narrow Squats R&L, Front –Side Raise R&L, Sumo squat with heel lift

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Length29:06

WeightsRequired

Jabs and jacks, Floor to ceiling, squat with lateral raise,  jacks and squats,  low lateral squat, low squat step, with reach,  squat with overhead press, endurance round ( squat with opposite raise,, squat with cross body punch, squat lateral kick right, lateral lunge with reaches), Knee taps with sumo squats, full body extensions, cross reach with weights, 3 point squats,  reverse lunge with push forward, squat raise with shoulder press

Length 52:51

WeightsRequired

Strength workout

Sumo squats, Wide row, Pulsing squats, Push Ups. Planks. Forward to lateral lunge.Shoulder press,  shoulder flies, regular squats, lateral raises, Calf raises, Front Raises, Alternating reverse lunge, wide bicep curl

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Length  38:16

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Knee Friendly

No Jumps, No Squats, No Lunges

3rounds of :

Jumping jacks, quick feet, High Knee March,  HighKnee Pull Down,  R Leg Lift, Seal Jacks,L Leg Lift, Butt Kick with reach and pull, R lateral with punch forward, calf raises, L lateral with punch, Y raise

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Length  29:4

Seated Interval High Intensity

4 rounds of each exercise for 30 sec.

Knee raise with arm reach, Jacks, Y arms with alternating kick, run in place, alternating side jack, punch punch with overhead and knee raise, jump rope, butt lift, sweeps, knee ups

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Length  27:35

Shoulder Friendly Workout

4 rounds of each exercise for 45 sec.

Can-Can, Ding-dongs, Butt Kick with reach and pull, Punch-Punch with kick, Twist andKick, Punch down with leg taps, Skier

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Length  44:04

KneeFriendly Workout

Weights Required

2 rounds 30 Sec.

2 rounds 45 sec.

Step and punch, Punch Kicks, Overhead press with high knees, Butt kick with reach and pull, Step-ins, Push-ups, Y-Raise, Jacks, Lateral leg and arm raise

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Length  36:53

SeatedCardio and Strength

3rounds of each exercise for 50  sec.

Running in place, bent arm jacks, overhead reach with leg taps, crunch to jack, frontside raise with alternating kick, bent row with kickback, bicep curl with kick, ladder, shoulder press up and out, lawnmower pulls

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Length  7:38

Balance Exercises

4 rounds of each exercise for 45 sec.

Heel to Toe look R – L - Up – Down, Leg Raises, Knee Raise and hold

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Length  48:29

Seated with weights

4rounds of each 3 exercise for 45 sec.

Pouches with knee raises, running in place, underhand rows, elbows to opposite knees, side reach and tap, front side reach with alternating leg taps, overhead press, knee-ups, reach and pulls, jacks with leg reach, bicep curls, chair forward- back crunches

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Length  48:24

Medium weights

TimedRounds 1-2 Body Weight

TimedRounds 3-4 Weights

1-2

Jacks, Curtsy Cross, Mountain Climbers or ladders, Alt prisoner lunges, push ups, total body extensions, step ins, froggers or sumo squats & ski’ers, squat hold

3-4

Clean& press, sumo upright rows, alt reverse lung w front raise, squat overhead press, wide/narrow squats, circle squats, row/flye, calf raise, T-raise, pulsing squats

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Length23:06

With weights

3rounds of each exercise for 30 sec. 

HighKnees, R overhead reach to L, overhead reach to R, Jacks tap side to side, Side to side taps with arms out and into shoulders, Punch kick butt, Both arms swing over R to L while side stepping, Overhead raise with alternating kick, Side to side step with lateral raise, R/L cross press, R/L Overhead reach, Push forward with kicks

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Length  48:45

Seated with weights

3rounds of cardio and strength

Ladders,stars,  floor to ceiling, forward punch w alternating kick, Reach across w kicks, row and fly, arms and legs out and in, prisoner elbow to knee, shoulder press with fly, jack press, run in place, circle press, R chops, L chops, underhanded serves

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Length  37:26

Weights optional

3 rounds of cardio and strength

Slams,R – knee drive pulldowns, Squat opposite toe touch, L – knee drive pulldowns, Floor to Ceiling, Sumo Circles, Lateral Lunge Curls, 2 StepSquat and Serve, Prisoner Curtsy, Alt Forward Lunge hug, Alt knee raise pull down, Ski’ers

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Length  41:47

Circuit Style with weights

3 rounds of 5 Sets in Each Round including 2 sets of core

Slams,R – knee drive pulldowns, Squat opposite toe touch, L – knee drive pulldowns, Floor to Ceiling, Sumo Circles, Lateral Lunge Curls, 2 StepSquat and Serve, Prisoner Curtsy, Alt Forward Lunge hug, Alt knee raise pull down, Ski’ers

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Strengthwith weights

1minute each

LowerBody/Upper Body/Core

SumoSquats, Reg Row/underhand Row, Prisoner Elbow to Opp Knee 

squats, Wide Curls, Core Stab (Rotation with one weight)

ReverseLunges, Serves, Push ups 

Deadlifts,Shoulder Press/Flye, R- Chop, R- Curtsy to lateral Lunge, Pull Backs, L – Chop

L– Curtsy to Lateral Lunge, Front Raise, Prisoner Oblique bend

SingleLeg Calf Raise, Circles, Prisoner Oblique Bend

Squatknee Raise, Upright Rows, Plank

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Allseated circuit workout

WeightsOptional

Coreknee raises, high knee punch, Overhead press, prisoner elbows to knees, 2 sealjacks / 1 gorilla jack,  lateral raises,knee-up with rotations, climb ladder, upright row, Prisoner oblique to knees,  R push / jack/ L push, figure 8 under legs,pull down through knees, cardio kick knee / foot taps, circle taps.

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Length  32:53

Knee Friendly Workout

3sets of 4-30 sec. exercises

Reachand twist (R), Reachand twist (L) , Highknee speedbag, PrisonerOpposite leg reaches, KneeRaise Press (alt sides), SideStep reach down, (R)lateral leg lift (L) upright row, (L)lateral leg lift  (R) upright row, StandingCrunch (R) – 1 weight, Standing Crunch (L) – 1 weight, (R)Side tap and reach, (L)Side tap and reach

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Length  33:53

KneeFriendly  

10exercises, each 50 Sec. for 3 rounds

ButtKicks (reach and pull), Prisoner Elbow to Opposite Knee, Alt Opposite Toe Taps,Step Jacks (Side to Side), Front press/Alt Tap Back, DL to Curl, R - Single ArmPress Up, Kick back left, L – Single arm press up, kick back right, R - KneeDrive to weight, L – Knee Drive to weight

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Length  42:13

High Intensity Low Impact

weights optional

exercise50 secs ,3 rounds. 3 sets in each round. The 2^nd set  with weights

Slams,R- pull downs, Squat opposite toe touch, L – pull downs, Weights,Floor to ceiling, Sumo Circles, Lateral Lunge Curls, 2 step squat and serve,, PrisonerCurtsy, Alt forward lunge hug, Knee raise pull down, Ski’ers

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Length  11:30

3rounds x10

HeelRaises, Toe Raises, Arms crossed sit on chair – get up walk around 3x each way,sit back down, Tandem Stance – look right. Left 10x.  Arm swing over and back 10x.  Look up/down 10x. Repeat

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