C1

WORKOUT 1:

10 Min Steady state Warm up - 65% effort ( Any Machine)

Swiss Ball Deadbugs 10/10
Swiss Ball Deadbugs Core Press 20s
Birdogs w/ 2s ISO 10/10
Glute Bridges 20X
30s Rest - 3 sets

1500m Rowing - 75% Effort - GOAL TIME: 8 MIN

DB Farmers March 20X
High Plank Shoulder taps 20X
2 Sets

60 CALS Airdyne Bike or 8 Min recumbent bike



WOKROUT 2:

10 Min Steady State Warm up - 65% effort ( Any Machine)

Airdynne 30s Work / 30s Rest X6

Glute Bridge March 10/10
Low Plank 20s-30s
Bear Crawl ISO 20s-30s
Band / Cable Paloff Press 10/10

Airdyne 20s Work / 10s Rest X8 ( 4 min)

1000 M ROW (75%-80% Effort)


WORKOUT 3:

10 Min Steady State Warm up - 65% Effort ( Any Machine)

30s Work/ 30s Rest x6
( Any Machine)

50 mnt. Climbers
50 Bicycle Crunches
50 Russian twists
3 Sets

20s Work / 10s Rest x8
( Any Machine)

20s Side Planks
Max Deadbug Press
3 Sets


WORKOUT 4:

1500m Rowing Steady State ( 65% effort)

Banded Deadbugs 10/10
Banded Glute Bridge 20X
Banded Clamshells 10/10
3 Sets

Tabata Airbike 20s Work/ 10s Rest X 8 ( 4 Minutes)


Mnt. Climbers 20X
DB Farmers March 20X
10 Cals Ski Urg
3 Sets

7- 10 minuteSteady State Cardio



WORKOUT 5: MACHINE MANIA

10 Minute Treadmill Incline Walk - Speed 3-3.5 / Incline 3-4

2000m Rowing - Goal 8 Minutes

7 minutes Steady State biking ( Spin Bike - Moderate tension)

Deadbugs 10/10
Birdogs 10/10
Banded Glute Bridge 20
Low plank hold


WORKOUT 6:

7 Minutes Steady State Warm up

* CLIMB THE LADDER* Increase reps or time by 5 every round, work for 30 minutes!

Banded Glute Bridge 10X
Deadbugs 10/10
Penguin Crunch 10
Birdogs 10/10
High Plank Shoulder taps 10X
Low plank Hold 10s
Airbike 10 Cals

WORKOUT 7: NEW

10 Minutes SS Warm up ( Any Machine)

Mobility

Cat and Cow 10
Groin Rocker 10/10
T - Rotations 10/10
1-2 Sets

100 Calories Airbike - (10 Cals Work / 10 Cals Recovery )

Glute Bridge w/ Block squeeze 20
Low Plank hold w/ Block squeeze 20 - 30s
Bear crawl shoulder tap2 20
3 Sets

2000m Rowing - ( 200 work / 200 recovery )
Goal: Under 10 minutes

HK Db Chops 10/10
Side planks 20s /20s
3 sets

5 Minute cooldown / Stretch

HK Quad stretch 30s/30s
Lying banded hamstring Stretch 30s/30s
1 Set

WORKOUT 8:

10 Minute Steady State Warm up - Any machine 60% Effort

Airbike Tabata 20s work / 10s rest X8 = 4 minutes

6 MINUTE CORE AMRAP

BIrdogs w/ Crunch 10/10
Deadbugs 10/10
Toe touches 20
Penguine Crunch 20

Airbike Tabata 20s work / 10s rest X8 = 4 min

5-7 Minute Cooldown

WORKOUT 9: *NEW *

10 Minute Warm up - Treadmill walk

100 Calories Airbike

6 MINUTE CORE AMRAP

Deadbugs 10/10
Plank Shoulder Taps 20
Penguine Crunch 20

2000m Rowing - Goal 10 Minutes

6 MINUTE CORE AMRAP

Birdogs 10/10
Bicycle Crunch 20/20
Mtn. Climbers 20