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Advanced Lower Body Strength
THE WORKOUT
Warm upBlock 1
Squats, Deadlifts, Sumo Squats, Jumps in 2ndBlock 2
Alt. Reverse Lunges, Kickstand Deadlift, Split JumpsBlock 3
Glute Bridge, Single leg, Turn in n Out, Walk OutsBlock 4
Lunge to Curtsey, Lunge to Kick, SkatersStretch
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Upper Body and Abs Strength 35 min
Grab a light to medium set of dumbbells and join me on the mat and let's get after it!
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40 Min Full Body Strength w Dumbbells
This one will sneak up on you! Grab your dumbbells and have at it!
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24 min Strength LOWER BODY
If you have multiple sets of dumbbells, grab them all so you can get the most out of this lower body strength day. Enjoy!
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30 min Strength FULL BODY Live
If you have multiple sets of dumbbells, grab them for this full body workout. Let's have all the fun!
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22 min Strength FULL BODY
Full body incorporating cardio pushes as well.
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20 min Strength PULL
In this program, Richard breaks down upper body into Push and Pull days. A great way to focus on specific muscle groups to get the most out of your workout.
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24 min Strength PUSH
In this program, Richard breaks down upper body into Push and Pull days. A great way to focus on specific muscle groups to get the most out of your workout.
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30 min Strength LOWER BODY
Grab those heavier dumbbells and let's push it to the next level together.
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22 Min Strength PULL
In this program, Richard breaks down upper body into Push and Pull days. A great way to focus on specific muscle groups to get the most out of your workout.
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22 Min Strength PUSH
In this program, Richard breaks down upper body into Push and Pull days. A great way to focus on specific muscle groups to get the most out of your workout.
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Abs + Upper Body Strength
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Strength Day 2 - Lower Body
THE WORKOUT
Side lunges
Good mornings
Standing Hip Circles
Sumo squat leg lifts
Single leg RDL Kickstand into Leg Lifted
Reverse Lunge + Pulses
Curtsey + center/pulses
Lowering Lunge with twist 30 seconds
OTHER SIDE
Shoulder Bridge with weights overhead
Prison Squats
Spilt Jumps -
Heavy Weight Strength
THE WORKOUT
Arm reach straight out
90 degree bicep curl / pulses
In n out + twist
Reverse alt lunge with leg lifts
Other side
Split jumps
Half roll backs with twist
C curve single arm press
Seated overhead press
Plank rows
High knees with weight to finish -
Strength Day 1 - Upper Body
THE WORKOUT
Shoulder Rolls
Reach out and in + twist
Overhead with step
Power Jacks
Seated Press starting at chest
Goal post pulses
Core arms upLower lift/scissors
Fly into tricep kick back
Bicep curl into v’s
Renegade Rows
Mountain Climbers
Burpees to finish 45 1 min. -
Strength Day 3 - Core
THE WORKOUT
Cat/Cow
Bidr/Dog
Half roll back with twist
Core arms upLower lift/scissors
Wood chops
Lunge twist at chest, forward, overhead
Side plank presses
High Plank arm reaches (no weights)\
Side plank presses
Frog crunches
Toe taps with weights
Scissor twists
Mountain Climbers with obliques -
Strength Day 4 - Full Body
THE WORKOUT
Arm circles
Dance reach
Side lunges
Walk Outs
All Fours Tricep Kick Backs / Flys
Mountain Climbers
Other Side
Half Roll Back - Reaches, Overhead, Twist
Reverse Lunge
RDL
Side Lunge
Repeat X10
Overhead press + rotation X10
Swings
Single leg suitcases Alt.
Plie Squat with overhead tric... -
Strength Day 5 - Full Body
THE WORKOUT
Marches
Reach Forward
Power Jacks
Squats - Jump in n' Out
Core - Single leg taps
Chest press
Single Leg Bridges
Skull Crushers
Roll up with weights
Lower Body Work
Power Jacks -
HIIT & Sculpt in 45
THE WORKOUT
Band walks
Squats
Thigh bones press out
Stay low in n out jumps1st round:
Side leg lifts
Skaters
Side leg lifts
Skaters
X22nd round:
Renegade rows
Weighted squats (weights at shoulders)
X33rd round:
Kickstand rdl
Split jumps
Kickstand rdl
Split jumps
X24th round:
Curled up cru... -
Dumbbell HIIT in 20
THE WORKOUT
Reach out
Circles
Power jacksRenegade rows 1 min
F’d up burpees 1 min
X2Lateral lunge 3x lift
Grande plie with twist
X2Mountain climbers
Crunches with arms overhead
X2Stretch
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Full Body Dumbbell in 30
THE WORKOUT
Walk Outs
Box Steps
Goblet Squats / Lef Lifts / Goblet Squats / Leg Lifts
Overhead Press / Bicep Curls
Core: Roll Downs / Russian Twists
Split Jumps -
Upper Body Dumbbells in 17
THE WORKOUT
Shoulder rolls
Reach out
Bicep curls/pulsesX2
Hammer head V curls/pulses X2
Overhead press 10/10/10
Bent over rows
Forward lift/pull back/lower alt.X10 sets
Burpees -
Full Body Strength in 20
THE WORKOUT
Warm up
Jumping jacks
Squats
Reverse lunge
High knees
Mountain climbersStrength
Single leg deadlift into reverse lunge (1 min) pulses
Other side
Weights on shoulder - squat
Curl to press
Weighted sprawlsCore
Roll ups
Plank row/lunge row/flipped row (1 min)
Mountain climbers
Russia... -
Upper Body Dumbbell 20
THE WORKOUT
1 dumbbell - marches
Overhead circles
Power jacks
Reach out and in / bicep curls / rotate / pulsesRenegade rows / into push ups X3
Seated overhead press work
Kneeling tricep kickbacks
X31/2 Tabata push ups to finish