The posterior chain aka your backside is a group of muscles that plays a huge role in just about any movement you make. They’re the power behind your ability to take the stairs two at a time and squat down to pick up something heavy from the floor. Here’s a workout that does just that!
A push, pull and leg circuit is the key to a balanced workout.
4 rounds of Strength, Power and core combination.
This workout has equal parts work and rest which enables clients to work hard during their work time and recover during their rest time.
Participants move around the circuit, at their own pace. Every 5 minutes the reps drop by 5.
This Drill is a combination of Legs/Arms/Core. The whole group works together for the entire workout, so its great for large groups.
A chipper routine starting at 100 Reps and dropping by 10 going all the way down to 10 reps.
Combining 1 Heavy Weight exercise with 4 different non-weighted exercises. Super easy to instruct in person and virtual classes.
It is a fun but challenging workout that you can create competition with or let people work through at their own pace with no emphasis on WOD/Competition style.
This workout will strengthen and tone the entire lower body.
Slide into this stay-cation circuit!
Set Up Write the ladder up on a board or share with participants before class. They will need a bench, step or sturdy chair. How it Works Main Drill Do 2 of each exercise, then 50 High Knees (or March) Do 4 of each exercise, then 50 High Knees Keep inc …
Work hard to get to Minute 8 in this four round EMOM.
This at home/virtual workout will give you a massive effort reward at the end.
Every kind of drill, all rolled into one workout.
Get it going with this interval workout of 20 rounds.
Warm Up: 10 reps each: Inchworms Bridges Squats Single Leg Deadlifts High Knees Butt Kickers Round 1: (15 minutes) 45 seconds work / 15 seconds rest; complete this list three times through Fast Feet (in and out) Single Leg Deadlift + Press (left) Sing …
Give your clients the option to use dumbbells for extra work in this booty burner!
Get your dumbbells ready for this short but sharp EMOM.