Beach Babe

Heel Elevated Goblet Squat

15, 12, 10, 10, 10

Calf Raises

12, 12, 10, 10

Sumo Walk

4 x 60

3 rounds for time 50 jump rope 25 push press 50 jump rope 25 burpees short 3 rounds for time 50 jump rope 15 push press 50 jump rope 15 burpees Notes: This workout is completed for time. Choose a jump rope variation that you can complete the given reps in two sets or less. For the push press, choose a weight that is challenging but can be completed in one set when fresh. Keep your core engaged especially when you lock out overhead. Think about keeping your ribs down and punching your head through your arms. For the burpee, smooth is fast. Get into a good rhythm, this could mean stepping up into your jump or jumping up with both feet. Stay consistent and stay moving! Record the time it took to complete Scale up: Jump ropes- perform double unders Push press - increase weight Burpee - perform burpee tuck jump Scale down: Jump ropes- perform line hops Push press - decrease weight Burpee - step up and down

2-3 rounds 1 min fast pace cardio of choice 5 push up 10 air squat 15 sit ups 1:30 moderate pace cardio of choice 5 push up 10 air squat 15 sit ups 3 min easy pace cardio of choice 5 push up 10 air squat 15 sit ups Notes: This workout is your choice of cardio interval paired with some body weight movements. Perform the given interval and move directly into the circuit of push ups, air squats and sit ups. Pace each interval so you can get right off and into the movements. Try to match your pace each round but do not exceed 80% of your best effort.

High Pull

4 x 20

Strict Press

4 x 20

DB Seated Press

15, 30, 30, 9, 9, MAX

20-15-10-15-25 kettlebell swings KB Goblet squats Shuttle runs Short- 25-20-15-10-5 kettlebell swings KB Goblet squats Shuttle runs Note: This workout is done for time, each round, the reps will change. If you are performing the long version, start with 20 kettlebell swings, 20 goblet squats and 20 shuttle runs, before moving onto the round of 15s and so on. Choose a weight for each movement that you could complete the first round unbroken when fresh. For the shuttle runs, measure out two points about 25’ apart, each touch on one side counts as one rep. For the kettlebell swings, keep your back arched and feet flat as you swing the bell between your legs and up overhead. Feel free to use the same weight for the goblet squats, hold the weight at your chest as you sit into your heels for your squat. Record the amount of time it took to complete the workout. Scale up: Kettlebell swings- increase weight Goblet squats - increase weight Shuttle runs - move faster Scale down: Kettlebell swings- decrease weight, decrease range of motion to eye level Goblet squats - decrease weight , squat to a bench or box,

600m run or row Tabata: 20 sec Russian twist 10 sec Hollow hold 600m run or row Tabata: 20 sec mountain climbers 10 sec plank hold Note: Begin with a 600m run, once you finish your run interval, complete your first tabata, a tabata is 8 rounds of 20 seconds of work and 10 sec of rest. However, in this workout we will be working the whole time! For your first tabata, perform 20 seconds of russian twists, directly into a 10 sec hollow hold and so on until you've accomplished 8 rounds. Complete the second tabata in the same fashion but perform 20 seconds of mountain climbers and 10 sec of plank holds.

Strict Chin Up

12, 30, 8, 9

DB Pull Over

4 x 20

Chest Supported Row

3 x 20

Incline Face Down V Raise

3 x 15

3 sets Fort Max repetitions Hang Squat Clean x 60 seconds Rest 60 seconds Sit-ups x 60 seconds Rest 60 seconds burpees dumbbells step-up over x 60 seconds Rest 60 seconds Short 2 sets Fort Max repetitions Hang Squat Clean x 60 seconds Rest 60 seconds Sit-ups x 60 seconds Rest 60 seconds burpees dumbbells step-up over x 60 seconds Rest 60 seconds Note: During this section Choose a load that allows you to keep moving smoothly all the way through the 60 sec of work with small rest. Keep your back arched during the squat clean. Increase the speed during the sit-up and feel free to add load here. For the burpees step-up make sure to keep your back arched all the way through and move well. Record repetitions Scale up: Use 35/55lbs dumbbells execute V-up or toes to bar instead of sit-up Scale down reduce the load

3 sets 4 min amrap 10 cals machine of choice or 200m run 8 burpees to target rest 2 minutes 4 minutes amrap 10 cals machine of choice or 200m run 10 weighted box Box step-up rest 1 minutes no rest between sets Note: Choose a machine of choice or run for about 60 sec before getting into the movement. Choose a height for the target that allows you to get all the burpees in without stopping and choose a load for the step-up that also allows you to keep moving without stopping. Record repetitions achieved

Single Leg Reverse Hyper

5 x 20

Plank Glute Contraction

5 x 20

Kick Backs

3 x 20

Walking Lunge (AB)

3 x 10

800 Meter Run 30 Power Snatches 20 Overhead Squats 10 renegade row Short 600 Meter Run 20 Power Snatches 10 Overhead Squats 10 renegade row Note: During this section choose a load for the dumbbell that is challenging but that you can do sets of 5-10 repetitions at a time. Really push the run and hang on during the lifting. Record time Scale up: use 55/75lbs Dumbbells Scale down: reduce the load and do the snatch form the hang For the overhead squat goblet squat

2 sets 200m run 12 Devil’s Presses (50/35 lbs) 200m run 10 Devil’s Presses (50/35 lbs) 200m run 8 Devil’s Presses (50/35 lbs) 200m run 6 Devil’s Presses (50/35 lbs) Rest 2 minutes and repeat Note: During this section choose a load that allows you to keep chipping away at the repetitions without stopping. Record time

Deficit Push Up

3 x 10

Hammer Curl

3 x 15

Curl Hold Walk

3 x 25

DB Curl With ISO

10 rounds 100m farmer carry 10 single arm overhead lunge steps 10 DB snatch Rest :30 between rounds Short 5 rounds 100m farmer carry 10 single arm overhead lunge steps 10 DB snatch Rest :30 between rounds Notes: This workout is ten rounds for time. You will perform each movement and then rest 30 seconds before starting the next round. Choose a weight for the movements that you can complete all the reps unbroken when fresh. For the farmer carry, avoid slouching your shoulders forward as you get fatigued, think about keeping a tall chest and your core engaged. For the overhead lunge, press up on the dumbbell and keep your elbow locked out by your ears. Switch arms after 5 reps. Youll be performing 10 total reps, alternating feet each rep. Keep your rib cage down and avoid over arching your back. During the DB snatch, alternate hands each rep. If you are limited in your mobility when coming all the way to the floor, perform hang snatches instead. Record the time it took to complete the workout. Scale up: Farmer carry - Increase weight Overhead lunge - Increase weight Snatch - increase weight Scale down: Farmer carry - decrease weight Overhead lunge - decrease weight, perform front rack walking lunges Snatch - decrease weight , perform hang snatches

10-8-6-4-2-4-6-8-10 Break dancers pop squats *run 200m between rounds Note: For this workout your reps will decrease before they increase again. Each round the movements will decrease by two reps, and a 200m run will be performed at the end of each round. Record the time it took to complete the workout.

Double DB Squat

DB Front Rack Walking Lunge (AB)

DB Bench Press

5 x 15

Seated Handle Band Row

5 x 15

20-15-10-15-20 Sumo deadlift high pull Jump squats *100m run between rounds Short 20-15-10-5 Sumo deadlift high pull Jump squats *100m run between rounds Notes: Your reps will vary for each round of this workout. Round one will be 20 sumo deadlift high pulls, 20 jump squats and a 100m run, round 2 will be 15 sumo deadlift high pulls, 15 jump squats and 100m run and so on until you get to the last round Choose a weight for the sumo deadlift high pull that you do not have to break on the first round. Keep the bar close to you as you pull the weight from the floor, to chin height. Keep your back arched and core engaged. Move directly to the jump squats with a softlanding from rep to rep. Try to push the intensity and perform these all in one go. Catch your breath on the run in order to get right back to the movements. Record the time it took to complete the workout Scale up: Sumo deadlift high pull - increase weight Jump squats - add light weight Scale down: Sumo deadlift high pull - decrease weight , reduce range of motion Jump squats - perform air squats

4 rounds 5 min flat run 5 min steep walk Heart rate 130-150 Note: If you don't have access to a treadmill for the steep walk perform a slow jog at a pace that is significantly slower than your flat run. Do not exceed 80% of your best effort