If the gym is crowded this is an upper body and core workout that will keep you in one spot. You will need a bench, a pair of light...

Warm up 3 rounds 10 m duck walk 10 m toe walk 3 rounds 10 m frankenstein 10 m side lunges 3 rounds 5 m spiderman lunge 5 m inch worm 3...

Warm Up 3 rounds :20 shoulder passes (Pvc pipe) :20 good mornings 3 rounds :20 bird dogs :20 underhand db rows (light) 3 rounds :20 inch...

Hey there, warriors of empowerment! 💪🛡️ In a world where personal safety is paramount, it's crucial to tap into your inner strength and...

Warm up 3 rounds 10 bird dogs 10 bent over db flys (very light weight) 3 rounds 10 windmills 10 db chest flys (light) 3 rounds 3 inch...

Warm up 3 rounds 25 m toe walk 25 m duck walk 3 rounds 10 m side lunges 10 m soldier kicks 3 rounds 25 m sled push 25 m butt kick 25 m...

Warm up 8 rounds :25 leg curls :25 alternating hamstring scoops :25 rest 4 rounds :25 body squats with band :25 lateral band walks :25...

Warm up 3 rounds 10 m lateral band walk 10 good morning 3 rounds 3 inchworms 6 Spider-Man planks 3 rounds 25 m high knees 10 stationary...

“Woman, 87, fights off home invader, then feeds him ‘peanut butter and crackers’ in kitchen” This woman is 87 years old and she fought...

“Woman sent ‘Stranger Things’ ‘star’ $10K over 1 year, divorced husband in wild catfishing saga” I feel bad for the husband and 7 year...

High intensity & heavy weight each set. Warm up 3 rounds 10 leg curls 10 db stiff leg deadlifts (very light) 3 rounds 10 Superman’s 10...

Warm up 3 rounds 25 m toe walk 25 m duck walk 3 rounds 10 m side lunges 10 m soldier kicks 3 rounds 25 m sled push 25 m butt kick 25 m...

Push N Pull interval work throughout Warm up 2 rounds 10 good mornings 25 m toe walk 10 bird dogs 25 m duck walk 10 windmills 25 m lunge...

Warm up 3 rounds 10 m lateral band walk 10 good morning 3 rounds 3 inchworms 6 Spider-Man planks 3 rounds 25 m high knees 10 stationary...

Today is 40:00 of cardio of your choice: run, row, walk, bike

The reps in this workout will be all partial reps. Instead of full range of motion you will do 70-80% range of motion increasing time...

Pick 3 cardio machines and do 1:00 of each, 3:00 each, 5:00 each, and 7:00 of each. You could also substitute a machine for running or...

The reps in this workout will be all partial reps. Instead of full range of motion you will do 70-80% range of motion increasing time...

TikTok influencer Mahek Bukhari guilty of murdering men in crash” It happened after Mr Hussain threatened to reveal an affair he and...

Warm up 3 rounds :60 bike (light to moderate pace) :30 hamstring scoops :30 Superman 3 rounds :60 treadmill run (light to moderate pace)...