Beach Body Warm-up 1.0

30 sec each x2 rounds: -Jumping Jacks -Air Squats -Glute Bridges -Plank Shoulder Taps *Rest 60s then repeat *Use this to get your Heart Rate elevated and the blood pumping

Goblet Squat

4 x 10

Romanian Deadlift (RDL)

4 x 10

DB Reverse Lunge

4 x 10

Shoulders on Bench Glute Bridge

4 x 15

12min AMRAP (Beach Body Ready)

12min AMRAP 200m Run 15 DB Thrusters 10 Burpees 15 V-ups *Keep track of your Rounds and record that to see progress in Week 2 *You can sub for the Run: 15calorie Bike, 250m Row, or 200m Ski Erg *For the thrusters choose a weight that allows all 15 reps to be done without setting down the dumbbell *For the V-ups you can perform Single Leg V-ups

Russian Twist

3 x 0:30

Mountain Climber

3 x 0:30

Side Plank

3 x 0:30

Beach Body Warm-Up 2.0

Perform 1-2 Rounds of each movement: Band Pull-Aparts x15 Band Shoulder Dislocates x10 Arm Circles x10 each Push-Up x5 High Knees x20 Rest ~60s before starting next round

DB Bench Press

5 x 10

1-Arm DB Row

5 x 10

DB Shoulder Press

4 x 8

Resistance Band Lat Pull Down

4 x 8

DB Snatch

5 x 12

DB Plank Pull Through

5 x 12

Stationary Bike

7-min Abs 1.0

Perform each movement for 20s then rest for 1min. Repeat Circuit for 3 Rounds Single Leg V-ups Suitcase Deadbug Hold

Beach Body Warm-Up 3.0

3 Rounds of: World's Greatest Stretch 3ea side Inchworms 5reps Plank Shoulder Taps 20 Walking Lunge 8ea leg

DB Deadlift

4 x 10

DB Renegade Row

4 x 10

DB Step Up

4 x 10

DB Floor Press

4 x 10

Plank

4 x 1:00

15min AMRAP (Beach Body Ready)

15min AMRAP 400m Run/400m Ski Erg/500m Row/20 Calorie Bike (Choose 1 or Rotate between them) 20 Russian KB Swings 15 Pullover to Crunch 10 Burpees *Keep track of your rounds and record that to see progress in Week 2 *Goal is consistent movement for 15mins *Choose a wt on the Russian KB Swings and Pullover to crunch that allows for unbroken reps each round

Air Squat

Rest

1 x 1:00

Sit-up