5/30/22 DUO WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Unilateral Racked Squats @ 18 lbs (DB racked on WORKING side shoulder)

10 : Overhead Reverse Lunges @ 12 lbs (DB on WORKING side, WORKING leg stable)

10 : Forward Lunge + Single Leg Deadlifts @ 25 lbs x 2 (WORKING leg stable)

AFTER EACH ROUND R/L : 20 Jump squats

UPPER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

5 : Kettlebell Lateral Flexions @ 40 lbs (KB on NON-working side)

10 : Half Kneeling Arnold Press @ 18 lbs (WORKING side knee down)

15 : Single Arm Lunge Rows @ 18 lbs (OPPOSITE foot forward in lunge)

5/23/22 WORKOUT

LOWER CIRCUIT : 3 X

10 : SUMO Goblet Squats @ 45 lbs KB

10 : Bottom Loaded Split Squats - LEFT @ 25 lbs x 2 (DBs in BOTH hands)

10 : Goblet Curtsy Lunges - LEFT @ 25 lbs DB

10 : TRX Bulgarian Split Squats - LEFT @ bodyweight

10 : SUMO Jump Squats @ bodyweight

10 : Bottom Loaded Split Squats - RIGHT @ 25 lbs x 2 (DBs in BOTH hands)

15 : Goblet Curtsy Lunges - RIGHT @ 25 lbs DB (DB on RIGHT shoulder)

10 : TRX Bulgarian Split Squats - RIGHT @ bodyweight

UPPER/CORE CIRCUIT : 3 X

15 : BIlateral Bent Over Rows @ 25 lbs x 2

15 : Bilateral Chest Press @ 25 lbs x 2

15 : Bilateral SEATED Arnold Presses @ 12 lbs x 2

5/19/22 WORKOUT

LOWER BODY CIRCUIT : 3 X

10 : Bilateral Goblet Pause Squats @ 40 lbs KB

20 : Alternating (Goblet) Reverse Lunges @ 15 lbs (DB held @ chest)

10 : Bilateral Romanian Deadlifts @ 15 lbs x 2

20 : Alternating Forward Lunges @ 15 lbs x 2 (DBs at sides in both hands)

10 : BANDED 1.5 Squats @ bodyweight

20 : BANDED Abductions @ bodyweight

UPPER BODY / CORE CIRCUIT : 3 X

20 : Alternating Overhead Arnold Push Press @ 15 lbs x 2 (DBs in both hands, alternating presses)

20 : Alternating Shoulder Taps @ bodyweight (from hovering “bear” position)

20 : Alternating Bent Over Rows @ 15 lbs x 2 (DBs in both hands, alternating rows)

20 : Alternating Runner‘s Tucks @ bodyweight

5/2/22 DUO WORKOUT

FULL BODY UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Split Squat Thrusters @ 12 lbs (DB on WORKING side)

10 : Reverse Lunge + Single Leg Deadlift @ 20 lbs x 2 (WORKING leg stable, DBs in both hands)

10 : Long Lunge Ipsilateral Rows @ 20 lbs (DB on WORKING side, SAME foot forward)

10 : Single Arm Chest Press @ 20 lbs (DB on WORKING side)

10 : Single Side Cross Body Spider Crawl @ bodyweight (WORKING side leg moves)

FULL BODY CIRCUIT : 3 X

10 : Bilateral Seated Arnold Presses @ 12 lbs x 2 (Legs out in front of you, BOTH arms press)

20 : Alternating Standing Rows @ 15 lbs x 2

10 : 1.5 Rep Goblet Squats @ 20 lbs

20 COUNT Goblet Squat HOLD @ 20 lbs

4/25/22 DUO WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Unilateral Racked Squat + Reverse Lunge @ 12 lbs (DB on WORKING side shoulder, WORKING leg stable)

10 : Forward Lunge + Single Leg Deadlift @ 12 lbs x 2 (DBs in BOTH hands, WORKING leg stable)

10 : Goblet Lateral Lunge @ 12 lbs (DB held at chest, WORKING leg moving)

UPPER/CORE CIRCUIT : 3 X

5 EACH SIDE : Half Kneeling Overhead Presses @ 12 lbs (DB on WORKING side, SAME foot forward)

10 EACH SIDE : Single Sided Spider Crawls @ bodyweight

15 : Bilateral Chest Presses @ 12 lbs x 2 (feet flat on floor)

20 : Alternating Russian Twists @ 12 lbs

4/20/22 DUO WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

5 : Single Side Thrusters @ 20 lbs (DB on WORKING side)

10 : Single Leg Deadlifts @ 20 lbs x2 (WORKING leg stable)

15 : Racked Split Split @ 20 lbs (DB on WORKING side)

UPPER/CORE UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

5 : Single Arm Straight Leg Overhead Roll Ups @ 12 lbs

10 : Single Arm Chest Press @ 20 lbs

15 : Bent Over Rows Rows @ 20 lbs x 2

4/13/22 WORKOUT

LOWER LADDER : 3 X

5 : Unilateral Squat + Curl + Push Press - RIGHT @ 12 lbs (DB on RIGHT side)

10 : Contralateral Single Leg Deadlifts - RIGHT @ 40 lbs (KB in LEFT hand, RIGHT leg stable)

15 : Racked Reverse Lunges - RIGHT @ 20 lbs (DB on RIGHT shoulder, RIGHT leg stable)

20 BANDED Glute Bridges + 20 BANDED Abductions @ bodyweight

15 : Racked Reverse Lunges - LEFT @ 20 lbs (DB on LEFT shoulder, LEFT leg stable)

10 : Contralateral Single Leg Deadlifts - LEFT @ 40 lbs (KB in RIGHT hand, LEFT leg stable)

5 : Unilateral Squat + Curl + Push Press - LEFT @ 12 lbs (DB on LEFT side)

UPPER/CORE CIRCUIT : 3 X

20 : Alternating Chest Press @ 20 lbs x 2 (with opposite leg extension)

20 : Alternating Russian Twists @ 20 lbs

20 : Alternating Supinated Bent Over Rows @ 20 lbs x 2

20 : Alternating Cross Body Spider Crawls @ bodyweight

4/6/22 WORKOUT

LOWER CIRCUIT : 3 X

15 : Goblet SUMO Squats @ 40 lbs KB

15 : Bottom Loaded Split Squats - LEFT @ 25 lbs x 2 (LEFT foot forward)

15 : Racked Curtsy Lunges - LEFT @ 25 lbs (DB on LEFT side, LEFT leg stable)

15 BANDED Glute Bridges + 15 BANDED Jump Squats + 15 BANDED Squat Abductions @ bodyweight

15 : Bottom Loaded Split Squats - RIGHT @ 25 lbs x 2 (RIGHT foot forward)

15 : Racked Curtsy Lunges - RIGHT @ 25 lbs (DB on RIGHT side, RIGHT leg stable)

UPPER/CORE CIRCUIT : 3 X

15 : Bilateral Bent Over Rows @ 20 lbs x 2

15 : TRX Rows @ bodyweight

15 : TRX Tricep Presses @ bodyweight

15 : Bilateral Glider Knee Tucks

3/23/22 DUO WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Gobet Reverse Lunges @ 40 lbs (working leg forward, KB at chest)

10 : Unilateral Squat Thrusters @ 20 lbs (DB on WORKING side)

10 : Contralateral Single Leg Deadlifts @ 40 lbs (working leg stable, KB in opposite hand)

After each round R/L:

Partner 1 : 20 Alternating Forward Lunges / Partner 2 : Squat HOLD (switch)

Partner 1 : 20 Squat Jacks / Partner 2 : Squat HOLD (switch)

UPPER/CORE CIRCUIT : 3 X

5 : NARROW Push Ups @ bodyweight

10 : Single Arm Chest Press - RIGHT @ 20 lbs (DB on working side, LEFT leg extends)

15 : Overhead Lat Pulls @ 12 lbs

10 : Single Arm Chest Press - LEFT @ 20 lbs (DB on working side, RIGHT leg extends)

5 : Straight Leg Overhead Roll Ups @ 12 lbs (legs straight out in front of you)

3/16/22 DUO WORKOUT

FULL BODY CIRCUIT : 4 X (!!)

15 : Racked SUMO Squats @ 12 lbs x 2 (both dumbbells on shoulders)

15 : Bent Over Bilateral Rows @ 12 lbs x 2 (standing on both feet, dumbbells in both hands)

15 : Bilateral Chest Flys @ 12 lbs x 2 (dumbbells in both hands, feet flat on floor)

15 : Weighted Crunches @ 12 lbs x 2 (dumbbells in both hands, legs straight in the air)

15 : SUMO Stance Romanian Deadlifts @ 12 lbs x 2 (standing on both feet, dumbbells in both hands)

15 : BANDED Glute Bridges + 15 BANDED Abductions

15 : BANDED Jump Squats

2/26/22 DUO WORKOUT

LOWER UNILATERAL LADDER : 3 X RIGHT & LEFT

5 : Unilateral Racked Squats @ 25 lbs (DB on SAME side shoulder)

10 : Bulgarian Split Squats @ 25 lbs (DB on SAME side)

15 : Unilateral Split Squat Thrusters @ 15 lbs (DB on SAME side, working foot forward)

UPPER/CORE LADDER : 3 X

5 EACH side : Single Arm Straight Leg Overhead Roll Ups @ 12 lbs (DB in WORKING side hand)

10 : Bilateral Chest Flys @ 12 lbs x 2

15 : Bilateral Bent Over Rows @ 25 lbs x 2

2/23/22 WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Unilateral Suitcase Squats @ 45 lbs (KB on WORKING side)

10 : Racked Step Ups @ 20 lbs (WORKING leg steps)

10 : Bottom Loaded Reverse Lunge to Single Leg Deadlift @ 20 lbs x 2 (WORKING leg stable)

After each round R/L 10 Jump Squats

UPPER/CORE CIRCUIT : 3 X RIGHT & LEFT

10 : Side Lying Hip Raises @ bodyweight (WORKING side forearm down)

5 : Single Arm Push Press @ 20 lbs (DB on WORKING side)

10 : Single Arm Rows @ 25 lbs (DB in working hand, other foot forward)

2/19/22 DUO WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Racked Staggered Stance Squats @ 20 lbs x 2

10 : Racked Reverse Lunges @ 20 lbs

10 : Bottom Loaded Lateral Lunges @ 20 lbs x 2 (WORKING leg moving)

10 : Single Leg PAUSE Glute Bridges @ bodyweight

UPPER/CORE CIRCUIT : 3 X

10 : Straight Leg Overhead Roll Ups @ 20 lbs (keep arms straight, roll up to L position)

20 : Alternating Renegade Rows @ 20 lbs x 2 (from plank on knees)

10 : Bilateral Chest Press w/ Leg Extension @ 20 lbs x 2

20 : Weighted Crunches @ 20 lbs

2/16/22 WORKOUT

LOWER CIRCUIT : 3 X

10 : SUMO PAUSE Goblet Squats @ 45 lbs KB

10 : Bottom Loaded Split Squats - RIGHT @ 25 lbs

10 : TRX Bulgarian Split Squats - RIGHT @ 25 lbs

10 : Racked Curtsy Lunges - RIGHT @ 25 lbs

10 : PAUSE Jump Squats @ bodyweight

10 : Bottom Loaded Split Squats - LEFT @ 25 lbs

10 : TRX Bulgarian Split Squats - LEFT @ 25 lbs

10 : Racked Curtsy Lunges - LEFT @ 25 lbs

UPPER CIRCUIT : 3 X

10 : Bilateral Chest Press @ 25 lbs x 2

10 : TRX Tricep Press @ bodyweight

10 : Bilateral Bent Over Rows @ 25 lbs x 2

10 : TRX Wide Row @ bodyweight

10 : Glider Pikes @ bodyweight

2/12/22 DUO WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Racked Reverse Lunges @ 18 lbs

10 : Staggered Stance Deadlift + Row @ 18 lbs x 2 (opposite arm rows)

10 : Goblet Rotational Lateral Lunges @ 18 lbs

10 : Single Leg Squats @ bodyweight

UPPER/CORE UNILATERAL SUPERSET : 3 X RIGHT & LEFT

10 : Single Arm Chest Press @ 22 lbs

10 : Single Side Jackknives @ bodyweight

After each round R/L 10 Bilateral Supinated Rows @ 22 lbs x 2

2/6/22 DUO WORKOUT

LOWER UNILATERAL CIRCUIT : 3 X RIGHT & LEFT

10 : Single Arm Racked Squats @ 22 lbs (DB on WORKING side shoulder)

10 : Bottom Loaded Forward Lunge to Single Leg Deadlift @ 22 lbs x 2 (WORKING leg stable)

10 : Single Arm Push Press + Reverse Lunge @ 22 lbs (WORKING leg stable)

AFTER EACH ROUND R/L 1 MINUTE WALL SIT @ 22 lbs

UPPER/CORE LADDER : 3 X

5 : Forearm Side Plank Leg Lifts - LEFT @ bodyweight (working side forearm down)

10 : Single Arm GLUTE BRIDGE Chest Press - LEFT @ 18 lbs

15 : Bilateral Rows @ 18 lbs x 2

10 : Single Arm GLUTE BRIDGE Chest Press - RIGHT @ 18 lbs

5 : Forearm Side Plank Leg Lifts - RIGHT @ bodyweight (working side forearm down)

1/26/22 DUO WORKOUT

LOWER CIRCUIT : 3 X

10 : Bottom Loaded Split Squats - RIGHT @ 22 lbs x 2

10 : Ipsilateral Single Leg Deadlifts - RIGHT @ 45 lbs

10 : Jump Squats @ bodyweight

10 : Bottom Loaded Split Squats - LEFT @ 22 lbs x 2

10 : Ipsilateral Single Leg Deadlifts - LEFT @ 45 lbs

Repeat ALL with BAND & no weights

UPPER BODY/CORE CIRCUIT : 3 X

10 : Push Ups @ Bodyweight

10 : Alternating Single Arm Clean to Push Press @ 18 lbs

10 EACH SIDE : Contralateral Single Arm Supinated Row @ 18 lbs

10 : Skullcrushers @ 18 lbs

1/22/22 WORKOUT

LOWER CIRCUIT : 3 X

15 : Goblet SUMO Squats @ 45 lbs KB

15 : Single Arm Racked Split Squats - RIGHT @ 22 lbs

15 : Bottom Loaded Curtsy Lunges - RIGHT @ 45 lbs KB

15 : SUMO Jump Squats @ bodyweight

15 : Single Arm Racked Split Squats - LEFT @ 22 lbs

15 : Bottom Loaded Curtsy Lunges - LEFT @ 45 lbs KB

15 : BANDED Squat Jacks @ bodyweight

UPPER/CORE LADDER: 3 X

5 : Kettlebell Lateral Flexions - RIGHT @ 45 lbs KB

10 : Single Arm Chest Press - RIGHT @ 22 lbs

15 : Standing Single Arm Bent Over Row - RIGHT @ 18 lbs

20 : Single Count Mountain Climbers @ bodyweight

15 : Standing Single Arm Bent Over Row - LEFT @ 18 lbs

10 : Single Arm Chest Press - LEFT @ 22 lbs

5 : Kettlebell Lateral Flexions - LEFT @ 45 lbs KB

1/19/22 WORKOUT

LOWER LADDER : 3 X

5 : Single Side Dumbbell Walk Outs - LEFT @ 12 lbs (DB on LEFT side)

10 : Reverse Lunge to Overhead Press - LEFT @ 12 lbs (DB on LEFT shoulder, LEFT leg stable)

15 : Contralateral Single Leg Deadlifts - LEFT @ 22 lbs (DB in RIGHT hand, LEFT leg stable)

20 : Squat Jacks @ bodyweight

15 : Contralateral Single Leg Deadlifts - RIGHT @ 22 lbs (DB in LEFT hand, RIGHT leg stable)

10 : Reverse Lunge to Overhead Press - RIGHT @ 12 lbs (DB on RIGHT shoulder, RIGHT leg stable)

5 : Single Side Dumbbell Walk Outs - RIGHT @ 12 lbs (DB on RIGHT side)

UPPER/CORE UNILATERAL LADDER: 3 X

5 EACH SIDE: Single Leg Glider Tucks

10 EACH SIDE : Single Arm WIDE Rows @ 12 lbs (opposite foot forward in lunge)

15 : Bilateral Chest Press @ 12 lbs x 2

1/15/22 DUO WORKOUT

LOWER LADDER : 3 X

Do each exercise 15 Reps, then 10 Reps, then 5 Reps… And back UP

Racked Squats @ 18 lbs x 2

Squat Thrusters @ bodyweight

Dumbbell Thrusters @ 18 lbs

Romanian Deadlifts @ 18 lbs x 2

BANDED 1.5 Squats @ bodyweight

BANDED JUMP Squats @ bodyweight

UPPER/CORE CIRCUIT : 3 X

10 : Straight Leg Overhead Roll Ups @ 18 lbs

20 : Alternating Chest Press @ 18 lbs x 2

10 : Tuck Ups @ bodyweight

20 : Alternating Renegade Rows @ 18 lbs x 2