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Interval Intervention

Warm up 2 rounds :25s work 10s Good mornings Side lunges Inchworm Superman Frankenstein Sea turtles Bird dogs Straight arm lat pull down...

Bosu Surfing

Warm up 3 rounds 10 side lunges 10 dead bugs 3 rounds 15 single leg glute bridges foot on bosu ball (each side/blue side up) 3 rounds 8...

The Titan Format

The Titan Workout is an official F45 workout that I did today. 4 sets of :35 each station with a :25s break Warm up Bundle, do each one...

Radioactive (high volume/full body)

warm up 1 round :30 each mobility bundle 2 rounds 2:00 row or ski 1:00 plank 3 rounds :20 stationary side to side lunge :20 Superman...

Double Tap (mirror/lower)

Warm up 3 rounds :20 pvc shoulder pass throughs :20 pvc good mornings 3 rounds :20 inchworm :20 Superman 3 rounds :20 side lunge :20...

Double Tap

Warm up 3 rounds :20 pvc shoulder pass throughs :20 pvc behind the head shoulder press 3 rounds :20 inchworm :20 Superman 3 rounds :20 db...

3 Pack

Warm up Mobility Bundle: do each exercise for 30s For 2 rounds Workout 3 * :30 w/ 10s in rest Do 3 sets in a row of 1 exercise, 30s on...

“What Goes up Must Come Down”

Warm up 3 rounds 5 shoulder passes 10 pvc pipe good mornings 250 m row or 200 m ski (light intensity) 3 rounds 3 inchworm w/push up 10...

Backside Burner part II (Day 1)

Warm up 3 rounds :25 bird dogs :25 plank 3 rounds :25 bench glute bridge :25 windmills 3 rounds :25 lunges :25 inchworm w/pull up 3...

Valhalla (day 4)

Warm up 3 rounds 150 m row (or ski) 100 m light jog 50 glute bridges from the floor 3 rounds 25 m shuffle 25 m shuffle 50 m butt kick...

Mushroom Sets (Day 3)

Warm up Light on the 1st round, add weight each time to warm up :25 tricep push down :10 rest :25 db bicep curl :10 rest :25 superman :10...

All in a Days Work (Day 2)

Warm up 3 rounds :20 good mornings :20 shoulder passes w/pvc pipe 3 rounds :20 lunge w/twist :20 inchworms 3 rounds :20 glute bridge from...

Backside Burner (day 1)

Warm up 3 rounds :25 bird dogs :25 plank 3 rounds :25 bench glute bridge :25 windmills 3 rounds :25 lunges :25 inchworm w/pull up 3...

BeastMode Conditioning (day 3)

Warm up 3 rounds :10 duck walks :10 toe walk 3 rounds :10 inch worms :10 sea turtles 3 rounds :10 high knees :10 butt kicks 3 rounds :10...

Upper Body Bonanza (day 2)

Warm up 3 rounds :25 band pull aparts :25 db chest flys 3 rounds :25 7 arm circles on each side :25 push up with rotation 8 sets 12...

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