Limitless Training
Limitless Training and Nutrition
Strength & ConditioningAre you someone that walks into the gym and doesn't have any idea where to start? We've got you covered! These workouts you will receive includes minimal equipment so it can be completed at your local gym or at home. Becoming a part of this team allows you to stay connected with your coach easily and communicate with other members. You'll receive three workouts a week, but you can complete them on any day you desire. This is for all levels as you can go as hard as you need or modify to fit your fitness level. Never hesitate to ask questions. We are here for you every step of the way!
Circuit
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Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Lateral Arm Swings 12 Shoulder taps
A1
Bear Hold Shoulder Extension
4 x 12
A2
Alternating Reverse Lunge + Lateral Raise
4 x 14
A3
Bent over row with rotation
4 x 12
A4
Single arm DB hang clean and jerk
4 x 8
Circuit
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2-4-6-8-10 Renegade Rows 10-8-6-4-2 DB thrusters Complete the above rep schemes going back and forth - do 2 renegade rows ( each arm = 1 rep ), then 10 DB thrusters, 4 renegade rows, 8 DB thrusters....continue on until you get to 10 renegade rows and 2DB thrusters
Circuit
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Complete 2 rounds of the below core movements 8 alternating v-ups 12 Single leg lowers 12 Plank alternating forward reach (12 total) 10 DB dead bugs (10 reps total)
Circuit
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Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Lateral Arm Swings 12 Shoulder taps
A1
DB Good Morning
3 x 12
A2
DB Snatch
3 x 10
A3
DB Scaption
3 x 8
B1
Curtsey Lunge
3 x 8
B2
Standing DB Calf Raise
3 x 15
Circuit
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EMOM 4 minutes (Rounds) 12 - 2 goblet reverse lunges + 1 goblet squat (lunge backwards each leg then complete squat- holding a dumbbell or kettlebell at chest height) Complete the above movement complex for 12 reps, resting for the remainder of the time, then start again at the top of the next minute. Complete 4 rounds. Complete the below movement complex for 4 reps, resting for the remainder of the time, then start again at the top of the next minute. Complete 4 rounds EMOM 4 minutes (Rounds) 4 - 10 mountain climbers + 2 push ups
Circuit
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AMRAP 3 minutes 10 Elbow plank body saws 10 Plank pull thru 14 total Russian twist with press
Circuit
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Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Lateral Arm Swings 12 Shoulder taps
A1
Tall Kneeling Front Raise
3 x 10
A2
Crossbody curls
3 x 12
B1
Elevated Bridges
3 x 10
B2
KB sumo squat
3 x 12
B3
DB Bulgarian Split Squat
3 x 8
Circuit
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0:45 seconds on / 0:15 seconds off 2x through before moving on to the next movement Goblet Squat pulse Single arm KB swing right Single arm KB swing left High plank burpee to step up
Circuit
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0:30 seconds on 0:10 seconds off 2 rounds Weighted plank hip dip right side Weighted plank hip dip left side Single arm downward dog reach to plank reach
Hannah Cornell-Emery
Physical therapist assistant, certified personal trainer, certified group fitness instructor, and certified youth fitness trainer. Hannah has over 10 years of experience as a group fitness instructor and as a physical therapist assistant. She has a passion for health and wellness and thrives on helping others out.
When you join a team you’re getting more than programming, you’re joining an online community.
Limitless Training
Limitless Training
Limitless Training
