THE WORKOUT
The ab series with table top crunches added in between plus a surprise plank!

THE WORKOUT
Warm up

Block 1
Squats, Deadlifts, Sumo Squats, Jumps in 2nd

Block 2
Alt. Reverse Lunges, Kickstand Deadlift, Split Jumps

Block 3
Glute Bridge, Single leg, Turn in n Out, Walk Outs

Block 4
Lunge to Curtsey, Lunge to Kick, Skaters

Stretch

THE WORKOUT

The Hundred
Forearm plank work
Ab series
High Plank work
Done!

This HIIT workout is designed to get your heart rate up, burn out your muscles, and push you to your next level. LFG!

Grab those heavier dumbbells and let's push it to the next level together.

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.

If you have multiple sets of dumbbells, grab them all so you can get the most out of this lower body strength day. Enjoy!

THE WORKOUT
Inner thigh crunches
Table top
Forearm plank with ball in between thighs - tailbone tucks, knee taps
Crunches
1/2 roll back + twist
Swan
Ab series
Stretch

THE WORKOUT
Walk outs to press outs to shoulder taps
X10
Frog crunches
Shoulder bridge
Clams
Shoulder bridge
Clams
Plies - reach out - side overs
Lunge press out with lift
Leg press out - in n out - squat jumps X3

THE WORKOUT
Table Top
Cat/Cow
Firehydrants/circles
Sun A
3 legged dog - side/center
Crescent - pulses
1 legged mountain & back
Vinyasa
Sun B
Chair pose squats
Revolved chair
Crow
Tree series

THE WORKOUT
Marches with weights
Arm work
1/2 roll backs with twist
1/2 roll Back circles
Spine twist
All fours 90 degree angle/reach forward
T-pull
Ab series
Donkey kicks/circles
Teasers
Push ups

THE WORKOUT
Walks
Squats/pulses/jump squats
Plank Leg reaches
Lower/Lift presses + cross toe taps
Shoulder bridge
Shoulder work into push ups
Side leg lifts
Skaters
Stretch

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.

THE WORKOUT
The hundred prep
The hundred
1/2 roll back + twist + slip of the hands
Super man
Ab series with table top crunches
Single leg circles + Tree
Swan
Scissor sprint abs
Hip lifts
V leg crunches
Beats
Criss cross to finish

THE WORKOUT
Footwork
The hundred
The roll up
Single leg circles with pulses with scissor switch
Rolling like a ball with elbows on knees
Ab series with teasers
Spine Stretch Forward
Open leg rocker
Mini hip lifts
Saw
Swan with slip of hands
Single leg kicks
Double leg kicks
Shoulder Bridge
Spine ...

THE WORKOUT
Overhead reach / Press out
Chest Expansion
Bicep Curls / Tricep Kickbacks

Monster walks
Leg lifts side
Kick backs
in n out jumps

Crunches / diamond knees
The hundred
Supine leg press / crunches

Fire hydrants / circles
Forearm plank in n/ out
Shoulder bridge work

Plank jumps to finish

THE WORKOUT
Marches
Tondues
Plies
Reverse lunge + curtesy lunge
Bridge 3 ways
All fours kick outs
Chair pose hold / heel lifts / add the twist
Plank leg out to side
Chair pose hold / heel lifts / add the twist
Plank leg out to side
Mountain climbers to finish

THE WORKOUT
Squat walks
jumping jacks
jump squats

Tabata:
high knees
burpees

single leg bridge
rolling like a ball pistol
alt side

jump/run it back
fast feet

3 min plank to finish

Don't have gliders? That's ok! You can use towels, paper plates, cardboard, or even socks!
THE WORKOUT
Marches / plies / side kick series
with glider:
side lunge / skaters / side splits / back lunge / skaters / lifts
mountain climbers
side lunge / skaters / side splits / back lunge / skaters /...

THE WORKOUT
Dancer abs
Forearm plank - knee taps/leg side
Bridge work
Push ups

Tabata:
squats
mountain climbers

plank walks
low boat hold

split jumps
squat leg lift

criss cross pulses with twist
hip dips

THE WORKOUT
Marches
Walk outs
Pull throughs

Tabata 1
Push up / triceps

Tabata 2
Squat twist
High knees

Tabata 3
Core curled up beats
Mountain climbers

Tabata 4
Star jumps
Burpees

Enjoy some new variations for glutei work and of course allllll the core too. Have fun!

Feel good after this full body sculpting workout + some fun cardio bursts. Enjoy!