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

Grab a light to medium set of dumbbells and join me on the mat and let's get after it!

This one will sneak up on you! Grab your dumbbells and have at it!

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

If you have multiple sets of dumbbells, grab them for this full body workout. Let's have all the fun!

Full body incorporating cardio pushes as well.

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.

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.

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.

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.

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

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

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
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

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...

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

THE WORKOUT
Band walks
Squats
Thigh bones press out
Stay low in n out jumps

1st round:
Side leg lifts
Skaters
Side leg lifts
Skaters
X2

2nd round:
Renegade rows
Weighted squats (weights at shoulders)
X3

3rd round:
Kickstand rdl
Split jumps
Kickstand rdl
Split jumps
X2

4th round:
Curled up cru...

THE WORKOUT
Reach out
Circles
Power jacks

Renegade rows 1 min
F’d up burpees 1 min
X2

Lateral lunge 3x lift
Grande plie with twist
X2

Mountain climbers
Crunches with arms overhead
X2

Stretch

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

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

THE WORKOUT
Warm up
Jumping jacks
Squats
Reverse lunge
High knees
Mountain climbers

Strength
Single leg deadlift into reverse lunge (1 min) pulses
Other side
Weights on shoulder - squat
Curl to press
Weighted sprawls

Core
Roll ups
Plank row/lunge row/flipped row (1 min)
Mountain climbers
Russia...

THE WORKOUT
1 dumbbell - marches
Overhead circles
Power jacks
Reach out and in / bicep curls / rotate / pulses

Renegade rows / into push ups X3

Seated overhead press work
Kneeling tricep kickbacks
X3

1/2 Tabata push ups to finish