Workout Overview:

Timed Interval SuperSets (30/10) - It looks like this:

• 2 Circuits 
• 2 Moves Per Circuit
• Complete each exercise for 30 seconds of work, followed by 10 seconds of rest.
• Repeat each circuit x 2 sets before moving on to the next circuit.
• After completing both circuits perform the 1-minute burnout. Then repeat the entire workout.

CIRCUIT ONE:

x2 Sets

1. 3 Count Mountain Climbers
2. Big X Crunch

CIRCUIT TWO:

x2 Sets

1. Burpee + 2 Squat + Crunch
2. Warrior 3 + Front Kick R/L

1 Minute Launcher Plank + Push Up

Repeat Workout x2

Workout Overview:

• AMRAP (10 reps per move AMRAP in 10 minutes x 2 sets)
• 5 Moves
• 10 Reps Per Move
• Complete 10 reps of each exercise and repeat AMRAP (as many rounds as possible) in 10 minutes. At the end of 10 minutes, you can rest for 1 minute or hold a 1-minute wall sit. Then repeat this same format for another 10 minutes for a 20-minute leg workout!

Exercises:

• 10 Goblet Squats
• 10 Deadlift + Calf Raise
• 10 Reverse Lunges (10 reps per leg)
• 10 Lateral Squats (10 reps per leg)
• 10 B-Stance Dumbbell Glute Bridges R/L (10 reps per leg)

Workout Overview:

Timed Supersets - It looks like this:

• 3 Circuits 
• 2 Moves Per Circuit
• Complete each exercise for 40 seconds of work, followed by 20 seconds of rest.
• Repeat each circuit x 3 sets before moving on to the next circuit.

CIRCUIT ONE: Chest + Shoulders

x3 Sets

1. Dumbbell Chest Press
2. V-Sit Shoulder Press

CIRCUIT TWO: Back + Biceps

x3 Sets

1. Single Arm Row, R/L (right first set, left second set, double arm row third set)
2. 1.5 Bicep Curls

CIRCUIT THREE: Back + Biceps

x3 Sets

1. Overhead Triceps
2. Push Up + Weighted Side Plank

Workout Overview:

• AMRAP (10 reps per move AMRAP in 10 minutes x 2 sets)
• 5 Moves
• 10 Reps Per Move
• Complete 10 reps of each exercise and repeat AMRAP (as many rounds as possible) in 10 minutes. At the end of 10 minutes, you can rest for 1 minute or hold a 1-minute plank. Then repeat this same format for another 10 minutes for a 20-minute full-body workout!

Exercises:

• 10 Push Ups
• 10 Squats 
• 10 Bent Over Rows
• 10 Alternating Lunges (10 per leg)
• 10 Alternating Snatch + 2 Overhead March

Workout Overview: Timed Intervals (50/10)

• 5 Moves
• Perform each exercise for 50 seconds of work, followed by 10 seconds of rest.
• Repeat all 5 ab exercises x 2 sets for a 10-minute ab workout

Exercises:

x2 Sets

• Dumbbell Dead Bug
• Launcher Plank to DB Side Plank
• Windmill R/L
• Woodchop R/L
• ¼ Get Up

Workout Overview:

Timed Supersets - It looks like this:

• 3 Circuits 
• 2 Moves Per Circuit
• Complete each exercise for 40 seconds of work, followed by 20 seconds of rest.
• Repeat each circuit x 3-4 sets before moving on to the next circuit.

CIRCUIT ONE: Squats

x3 Sets

1. B-Stance Squat + Banded Kickback Right/Left (right first set, left second, squat + alternating kickback third set)
2. Lateral Walk Squat Thruster

CIRCUIT TWO: Deadlifts + Lunges

x3 Sets

1. B-Stance Deadlift + Reverse Lunge, Right/Left (right first set, left second set, alternating step back lunge third set)
2. Lateral Lunge + Balance Clean, Right/Left (right first set, left second set, hand switch lateral squat third set)

CIRCUIT THREE: Glutes + Hips + Core

x4 Sets (2 Sets Per Side)

1. Banded Donkey Kick Right/Left
2. Banded Glute Stamp Right/Left

Workout Overview:

• AMRAP (10 reps per move AMRAP in 10 minutes x 2 sets)
• 5 Moves
• 10 Reps Per Move
• Complete 10 reps of each exercise and repeat AMRAP (as many rounds as possible) in 10 minutes. At the end of 10 minutes, you can rest for 1 minute or hold a 1-minute plank. Then repeat this same format for another 10 minutes for a 20-minute arms + abs workout!

Exercises:

• 10 Push Ups
• 10 Halo + Vertical Press Out
• 10 Bird Dog Rows Right/Left
• 10 Hammer Curl + Punch
• 10 Skull Crusher + Alternating Leg Lowers

Keep that new year energy going with this 4-move, full-body workout.

Do each move for 45 seconds + 15 seconds of rest. Repeat 3-4 times, and don’t forget to add in a few minutes of warm up and cool down, for a complete 15-20 minute workout.

• Squat Taps⁠

• Skater Lunges⁠

• Goddess Crunches⁠

• Push Up + Side Plank⁠

Join Jamie of Flex & Flow for a fiery cardio workout that will get your energy soaring and muscles shaking. This total body workout strengthens the lower body, upper body, and core, while also elevating your heart rate for maximum results.

Warm-Up:

• Cat / Cows x3
• Hover Table Top Knee Taps x 3
• Hover Table → Plank Pose Walk Outs x 3
• Child’s Pose - 3 breaths
• Hover Table Top → Plank Pose → Shoulder Taps x 10
• Push-Ups x 3
• Squats x 10

Round 1:

• Reverse Lunge → Knee Raise (right side) x 15
• Skater Lunges x 20 seconds
• Reverse Lunge → Knee Raise (left side) x 15
• Skaters x 20 seconds
• Mountain Climbers x 20 seconds
• Squats / Jump Squats  x 20 seconds
• Plank Pose Knee Taps x 5
• Plank Pose → Hovering Table Knee Taps x 5
• Shoulder Taps x 15 seconds
• Push-Ups x 3

Round 2:

• Reverse Lunge → Knee Raise (right side) with optional jump  x 10
• Skater Lunges x 15 seconds
• Reverse Lunge → Knee Raise (left side) with optional jump  x 10
• Skater Lunges x 15 seconds
• Mountain Climbers x 15 seconds
• Burpees x 10
• Ladder Workout:
  • Plank Pose Knee Tap (x1)  → Hover Table Knee Tap (x1)  → Push-Up (x1) → Shoulder Taps (x1)
  • Plank Pose Knee Tap (x2)  → Hover Table Knee Tap (x2)  → Push-Up (x2) → Shoulder Taps (x2)
  • Plank Pose Knee Tap (x3) → Hover Table Knee Tap (x3)  → Push-Up (x3) → Shoulder Taps (x3)
  • Plank Pose Knee Tap (x4) → Hover Table Knee Tap (x4)  → Push-Up (x4) → Shoulder Taps (x4)
  • Plank Pose Knee Tap (x5) → Hover Table Knee Tap (x5)  → Push-Up (x5) → Shoulder Taps (x5)
• Boat Pose x 5 breaths
• Low Boat Pose x 10 breaths

Cool Down:

• Knees to chest x 3 breaths
• Seated butterfly stretch x 3 breaths
• Seated single leg side bend +  forward fold (right side) x 5 breaths
• Seated single leg side bend + forward fold (left side) x 5 breaths
• Easy seat

Join Jamie from Flex & Flow for an expansive and juicy flow that is perfect for a morning energizer or anytime you need a little boost. This flow is like a big hug for your body and breath - it’s designed to help you feel thankful towards and connected to your body, centered and focused, and open - both in mind and body.

Gentle Warm-Up:

• Mountain Pose - 5 breaths
• Joy Breath - 5 breaths
• Ragdoll - 5 breaths
• Half sun salutations x 3
• Plank → Knees, Chest, Chin to the mat → Child’s Pose → Table
• Table → Bird Dogs x 3 (Right) → Low Lunge (3 breaths) → Hands To Opposite Shoulders + Hug In X3 → Half Split (3 breaths) → Lizard (5 breaths) → Malasana Squat (3 breaths) → Forward Fold → Plank→ Knees, Chest, Chin to the Mat → Child’s Pose → Table. Repeat on the Left.
• Sun Salutation x1

Flow:

• 3 Legged Dog (Right) → Scorpion Dog (Open the Hip) → Cow Lunge (3 breaths) → Cat Lunge (3 breaths)  → Crescent Lunge → Hands To Opposite Shoulders + Hug In X3  → Standing Knee Raise (3 breaths)  → Eagle Pose (5 breaths)  → Crescent Lunge  → Warrior 2 (3 breaths)  → Reverse Warrior  → Simple Twist  → Lizard  → Malasana  (with optional twist)  → Forward Fold  → Vinyasa. Repeat on the Left.
• Downward Dog  → Toe Stand  (3 breaths)
• Wind Removing Pose (Right)  → Supine Twist. Repeat on the Left.
• Knees to Chest (3 breaths)  → Happy Baby (3 breaths)
• Finish in Easy Seated Pose (5 breaths)