Exit Search

Register

Exit Register

Programs Move

This is focused on offering workouts for classes 5-7. The focus of this program will be an adaptable HIIT workout with different circuits to gain strength and increase heart rate. Weights are not required but preferred

Cardio + Core

Add to favorite

Warm up

10 arm circles

10 chest expansions

10 goal post

Video

10 seconds across the chest on each side

Set 1

30 seconds arm circles

30 seconds shoulder taps

30 seconds big arm circles

Repeat

Set 2!

30 seconds punches

Video

30 seconds invisible medball

Video

Rest

30 seconds high punches

Video

30 seconds toe touches

Video

Repeat

Set 3!

10 adapted burpees

Video

15 each side side bends

Video

Rest

30 seconds seated seatbelts

Video

30 seconds russian twist

Repeat

Light yoga to cool down!

Strength + weights

Add to favorite

Warm up

45 seconds Invisible medball slams

Video

Rest 15 seconds repeat 2x

No weight, Shoulder press 15x each side

Video

45 seconds Alternating Punches

Video

Rest 15, repeat 2x

Weights

Bicep curl to lateral raise 10x

Video

Alternating Shoulder press 10x

Video

Tricep kickback 10x

Video

Repeat 3x

Move to floor if possible

Adapted supermans 30 seconds

Video

sit ups 30 seconds

Repeat 2x

Active Recovery

Add to favorite

Warm up- Yoga

Mountain

Standing Fold

Downward dog

Cobra

Seated twist

Repeat 1x hold each pose for 30 seconds

Movement

Chest expansions x10

Arm cricles x20

Standing leg raises (or seated leg raises) 20x

Standing opposite toe touches 20x

repeat 3x

Push up to reach 10x

Video

rest 30 seconds

Push up to reach 10x

Core

Russian twists (no weight) 30x

Sit ups x30

plank 30 seconds

repeat 2x

Upper Body Strength + Cardio

Add to favorite

Warm up

10x arm extensions

10x shoulder taps

10x side shoulder taps

10x arm scissors

repeat 2x

First Round

10x Seated and elevated Hip Thrusts

Video

10x adapted Burpees

Video

repeat 2x

Second Round

20 seconds dumbell straight hold- each arm

10x Alternating Shoulder Press

7x Tricep kickback

Repeat 2x

Third Round

7x bicep curl

7x upright rows

Video

repeat 3x

Cool Down!

Warm up

Around the world- head turns 5 seconds

Static weight hold- 10 seconds

Shoulder taps 20 seconds

Jumping jacks 30 seconds

Repeat 2x

Set 1

High Punches- light weights optional

Seatbelts right side

Video

High punches

Seatbelts left side

Repeat 3x 30 second each

Set 2

Lateral Raise -Left Side

Video

Russian Twist

Lateral Raise – Right Side

Repeat 3x 10 reps each

Set 3

Overhead side hold 10 seconds each side

Repeat 2x each side

Set 4

Invisible jump rope 30 seconds

Adapted burpees 10x

Video

repeat 3x

Strength with Dumbells

Add to favorite

Warm up

High elbow stretch

Straight arm across the chest

Touch your opposite toes 10 seconds each side

10 jumping jacks- repeat 3x

Shoulder Warm up

10x Shoulder shrugs

Goal posts

Video

Weights- light to medium weight

10x bicep curl

Video

10x alternating shoulder press

Video

10x tricep kickbacks

10x steering wheel

repeat 3x

30 second hold weight from chest

Core with weights

adapted supermans

Video

sit ups with weight optional

weighted russian twists

2x

Burn out- insisible med ball slams

Video

Boot Camp Workout

Add to favorite

all exercises will be 45 seconds on- 15 rest

Goal post

Video

arm circles

open chest claps

repeat once

Main workout- all 45 seconds rest 15 seconds

Standing toe touches- hand to opposite foot

Video

Standing reach

Video

repeat 2x

plank shoulder taps

push up to reach

Video

repeat 2x

comandos

alternating leg raises

sit ups

repeat 3x

alternating supermans

Cool down

Big arm circles

HIIT Core Workout

Add to favorite

Warm up

arm across body each side 15 second hold

bicep overhead 12 second hold

trunk twist 15 second hold

repeat 2x

Core

toe touches- sitting all the way up 30 secs

slow russian twists hold for 3 seconds 15x each side

side crunk- each side 10x

repeat 2x

plank 30 second hold

supermans- 30 seconds

Video

leg lifts 15x

Video

repeat 2x

HIIT Core

4 point plank 30 seconds

standing toe touches 10x each side

Video

repeat 2x

Burn out

jumping jacks 30 seconds

arm pulses 30 seconds

invisible medball slams 30 seconds

Video

Strength

Add to favorite

Warm Up

walk or push for 3-10 mins on treadmill or outside

10x wide arm circles

10x shoulder taps

10x each side hand to opposite foot

repeat 2x

HIIT

30 seconds overhead punches

10x wall push ups

repeat 3x

Strength

10x bicep curl

10x overhead press

8cx tricep kickback

repeat 2x

15x seatbelts (sitting or standing)

repeat 1x

Strength HIIT

Add to favorite

Use a chair to help stabilize through this workout!

Warm up

15 arm circles on each side

Dynamic chest stretch- 15 seconds

Standing side hip raise 15 each side (if sitting move knee in and out)

Repeat 1x

Cardio

30 seconds running in place

30 seconds arms above head shoulder taps

30 seconds toe touches

Video

15 seconds rest repeat 3 times

Grab a weight

10 upright row

Video

10 Alternating shoulder press

Video

10 tricep kickbacks

Video

Repeat 2 times

Move to Floor

Adapted supermans 30 seconds

Video

5 push up to reach

Video

Adapted supermans 20 seconds

5 push up to reach

Adapted supermans 20 seconds

5 push up to reach

Warm down!