Working in ‘uneven fitness level” pairs, partners help one another to get through a MONSTER load of reps.
This pyramid workout gives you a bit of everything. A strength station, ab workout and cardio through the middle to gel it all together.
This is a stand alone workout or could be segmented into a finisher drill if needed. Participants are doing 2 half tabatas, core work and then a full tabata. Check it out!
Set up a “HAPPY NEW YEAR” display for a dumbbell workout using timed intervals.
It’s really simple: work hard for 60 seconds, rest for 60 seconds.
I used this workout as my first workout after the holidays. It’s a little bit of everything. Starts off with an endurance drill which is followed by a weighted/bodyweight strength drill and lastly a fast paced cardio drill. 3 Parts to one set.
Armed with 2 (two) weighted objects as well as using bodyweight moves with some kickboxing thrown in, your class participants will get the workout of their lives, head to toe and everywhere in between!
This workout plan includes bands, bodyweight, and core exercises in 60-minute format, or just pick the bits you like.
This session consists of 3 rounds with varying work:rest ratios. It was Karen Hopley’s go-to session of 2023.
I use this easy format if I’m looking to design a quick, but challenging total body workout for in-person or virtual training clients or groups. Not a lot of prep time, but packs a good punch!
A flexible workout plan with circuit training and cardio intervals. Various formats and exercises can be personalized for your taste.
Pick 5 base exercises based upon your client/group needs and keep them guessing about the next rounds!
There are 4 stations in this workout, x2 long and x2 short. Imagine a rectangle, there are two stations on the ends and two down the sides.
Take two exercises, work on them individually and together as a superset.
TURKEY Bingo involves individuals picking random exercise cards, completing the exercise, and marking their status until they achieve five in a row. BINGO!
A challenging combo of strength, core and cardio using 6 mini circuits in 1 big circuit.
Campers must go through each move before moving on to the next one.
This is a collection of six 3 minute drills which can be used for an entire workout or pick 1 or two to use as finishers.
This is a 10+ minute finisher drill or it could serve as the base of a complete workout if you add additional exercises to it. (see examples) 2 minutes to win it!
This drill involves 1 dumbbell being transferred from one side of the body to another ~ great for activating the core as power transfers from limbs through the torso. Clients will need a single light, medium and heavy weight option to use for each exercise.