Posterior Chain Circuit
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!
Push Pull Leg Triad
A push, pull and leg circuit is the key to a balanced workout.
90 / 30 / 90 / Run
4 rounds of Strength, Power and core combination.
Partner AMRAP
This workout has equal parts work and rest which enables clients to work hard during their work time and recover during their rest time.
Drop By 5 Every 5
Participants move around the circuit, at their own pace. Every 5 minutes the reps drop by 5.
Lunge into 2020
This Drill is a combination of Legs/Arms/Core. The whole group works together for the entire workout, so its great for large groups.
100-10 Lower Body Punisher
A chipper routine starting at 100 Reps and dropping by 10 going all the way down to 10 reps.
Combos
Combining 1 Heavy Weight exercise with 4 different non-weighted exercises. Super easy to instruct in person and virtual classes.
5×10 Walk Up
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.
Leg Sculpt
This workout will strengthen and tone the entire lower body.
Stay-Cation Circuit
Slide into this stay-cation circuit!
KC Fit’s Evens Ladder
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 …
It’s Ph-EMOM-inal
Work hard to get to Minute 8 in this four round EMOM.
Virtual Legs, Abs, Guns
This at home/virtual workout will give you a massive effort reward at the end.
All the Circuits
Every kind of drill, all rolled into one workout.
50 minutes
Virtual Twenty Is Plenty
Get it going with this interval workout of 20 rounds.
Fresh Air Frenzy
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 …
Butts and Guts
Give your clients the option to use dumbbells for extra work in this booty burner!
It’s da D-EMOM-B!
Get your dumbbells ready for this short but sharp EMOM.
1+
Virtually Upper Body
This at home/virtual workout will have your upper body burning!