Week 1

(March 4th - March 8th)

 Here’s the low-down on this week:

  1. This week’s theme is AMRAP (As Many Rounds As Possible). Every workout will have three 9-minute AMRAP Circuits. Simply set your timer for 9 minutes. Follow the workout’s instructions from there and squeeze in as many rounds of a circuit as you can in 9 minutes.

  2. Work for 9 minutes. Rest for 1 minute. Start a new circuit for 9 minutes. Rest for 1 minute. Start your last circuit for 9 minutes. DONE.

4. I KNOW if you’re truly a busy BOSS babe like I am, you write everything down in your planner. Plan out when EXACTLY you’re going to get this workout in. I don’t care if that means at 11:07 after you walk your dog and water your plants. Get specific and realistic so you can make sure these workouts happen every day. :)

5. Understand the vocab used for these workouts so you aren’t confused! Check out the glossary for the breakdown of all the funky abbreviations you will encounter.


Monday, March 4th: PUSH - Lower Body Focus

9 min AMRAP 1: **can have mini band on for entire circuit**

8 Reps Per Move

  1. DB 1 Goblet Squat with 5 pulses

Tips:

  • Use a heavy DB.

  • Hold weight against your chest, and make sure you engage your core the entire time.

  • Drop hips straight down into a squat, and before you stand all the way up, pulse 5 times, staying low.

  • Keep your chest up and weight in your heels.

  • Think about using your glutes especially during the pulses.

  • Regression: No weight.

  • Challenge: Add in a jump at the end of each rep.

 

2. DB Alt. Glute Bridge Chest Press (Neutral to Narrow) (ea)

Tips:

  • Start with your lighter pair of dumbbells and progress from there as needed.

  • Keep your knees and ankles in alignment through the movement, be careful of feet being too far in front or too close to your hips.

  • Reps are 8 reps of each movement, alternating between the two.

  • Actively press hips up while you alternate between a neutral (palms facing in at 45 degrees) and narrow (palms facing in at each other) grip chest press.

  • Regression: Keep your hips on the floor

  • Challenge: Heavier weights or lift one leg up for a single leg bridge

 

3. Mini Banded Reverse Lunge to Short Reverse Lunge (ea)

Tips:

  • Try using a heavy mini band, and place above your knees.

  • Plant one foot down for all reps on one side before switching to the other side.

  • Perform a reverse lunge as you normally would, come back to the center and immediately go into a “short” reverse lunge, keeping your back foot close to the front foot.

  • Keep the weight in your front heel.

  • Regression: No band.

  • Challenge: Heavier band or perform more reps.

 

9 min AMRAP 2:

10 reps per move

  1. Long Band Static Lateral Lunges + Chest Press (ea)

Tips:

  • Place extra light or light long band underneath feet, and hold band up at your chest.

  • Keep your feet wide, toes pointing forward.

  • Keep a fluid motion going side to side, hinging back at the hips, making sure your knees stay behind your toes.

  • As you come down into the side lunge, press the band out in line with your chest.

  • Regression: Just perform the lunges or use a lighter band.

  • Challenge: Use a heavier band or add extra reps.

 

2. Broad Jump + Burpee

Tips:

  • Drop down into a squat, swing arms back behind you and then explode forward as far as you can jump.

  • Land in a squat and immediately place hands on the ground and jump out into a plank. Immediately jump back up into a squat and turn around.

  • Regression: Squat, then walk hands out into a plank. Walk feet to hands and squat down before you stand up and repeat.

  • Challenge: Add in a pushup at the bottom of the plank.

 

3. Wide Plie Squat Jumps (on toes)

Tips:

  • Just like a sumo squat jump, except your heels stay off the ground.

  • Assume a wide, sumo stance position with your toes pointed out.

  • Explode up through the toes and as you land back into another squat, stay on your toes (it will feel unnatural).

  • Regression: Take the jump out or let your heels touch the ground.


9 min AMRAP 3:
12 Reps

  1. DB Goblet Rev Lunge (ea)

Tips:

  • Try heavy DB.

  • Keep Chest as upright as possible. Lighten the weight if chest leans forward.

  • Reachhhh that foot back behind you and drop knee into a 90 degree angle (almost touching the floor).

  • Stick with the same side for all reps before switching.

  • Regression: Body weight.

  • Challenge: Don’t let your foot touch the ground between reps. Add knee drive at the top.

 

2. Rev Lunge + Hop

Tips:

  • Step back into a reverse lunge. Stand up by powering through your front planted leg, and drive the back knee up towards your chest.

  • Add a hop at the top of the movement if you can.

  • Try to use your arms to help generate momentum and power. (Think of it as sprinters’ arms. It should come naturally to you).

  • Regression: Take out the hop.

  • Challenge: Add more reps.

 

3. DB Thrusters

Tips:

  • For the first few rounds, while the reps are low, try to use your heavy set of DB’s for this move.

  • DB’s never go lower than shoulder height.

  • Use your hips (glutes) to propel you up out of that squat and explosively press the weights up. Your butt should be working a lot more than your shoulders should be.

  • Regression: Lighter DB’s, no pressing over head if you have shoulder issue (could just do power squats).

 

Tuesday, March 5th: PULL - Upper Body Focus

9 min AMRAP 1:

8 Reps each

  1. Banded Bent Over Rows

Tips:

  • Start with light mini band around wrists, and light DB’s.

  • Assume as much of a bent over position as possible, with slight bend in knees.

  • Make sure your shoulders aren’t rounded.

  • Keep constant tension in the band.

  • Regression: No band.

 

2. Long Band Rev Lunge + Twist + Y Pull

Tips:

  • Perform reps on each side.

  • Make sure you wrap the band completely around your front foot. That foot will stay stationary the entire set before switching the band over to the other foot.

  • As you go into the reverse lunge, keep your hands (holding the band) up in a front racked position by your shoulders.

  • As you stand up from the lunge, straighten your arms out and squeeze the backs of your shoulders blades together to raise your arms.

  • Regression: Reverse lunge with a twist into a “Y” without the band. Do all body weight.

  • Challenge: heavier band or increase reps.

 

3. DB Russian Twists

Tips:

  • Hold DB by its ends, keeping it close to your chest.

  • Make sure you lean back slightly to really engage your core.

  • Keep elbows flared out to the sides, making sure to get as big as a twist as possible.

  • Try to keep hips stable and legs from rocking side to side, even if that means keeping your feet on the ground.

  • Regression: Feet down. And/or no weight.

  • Challenge: Legs straight and/or heavier weight.

 

 

9 Min AMRAP 2:

10 Reps

  1. DB Bicep Curl to Front Squat

Tips:

  • Use light DB’s to start.

  • Keep DB’s very close to your shoulders as you lower into a squat.

  • Make sure your elbow are pinned to the sides of your body during the curl.

  • Regression: Lighter weights.

  • Challenge: heavier weights.

 

2. Lunging 3 DB Bent Over Row + 3 Lunge Jumps

Tips:

  • Light DB’s to start.

  • 3 Bent Over Row + 3 Lunge Jumps = 1 rep. You’re alternating which leg is in front for the bent over rows.

  • Make sure you keep your chest almost completely on your thigh as you perform the bent over rows.

  • Regression: Lighter DB’s or take out the lunge jumps and just perform 3 reverse lunges.

  • Challenge: Heavier DB’s.

 

3. Long Band Underhand Pull Aparts

Tips:

  • Use light resistance band.

  • Underhand grip.

  • The closer your hands are the harder it will be.

  • Squeeze shoulder blades back and together and try not to shrug shoulders.

  • Regression: Hands further apart on the band.

  • Challenge: Hands closer together on the band.

 


9 min AMRAP 3  

12 Reps each

  1. DB Frogger Bicep Curl

Tips:

  • Choose light DB’s to start.

  • Sort of like a half burpee, start in a high plank with the DB’s under your shoulders, and hop into a squat with your feet wide and flat on the ground.

  • Glue your elbows into the crooks of your knees as you assume position for the bicep curl.

  • Regression: Step the movement out vs. hopping.

 

2. Alt. Hammer and Bicep Curl

Tips:

  • Choose light DB’s.

  • Keep a soft bend in your knees here.

  • Do not swing the weights. You control them, not the other way around.

  • Make sure to extend your arms all the way down to the thighs between every rep.

 


3. Low Plank Jacks

Tips:

  • Keep shoulders stacked over elbows.

  • Keep hips down in line with body.

  • Hop feet out as wide as they’ll go.

  • Regression: Step feet out one at a time.

  • Challenge: Add mini band around ankles.

 

Wednesday, March 6th: PUSH - Upper Body Focus

9 min AMRAP 1  

8 Reps each

  1. “T” Pushups (T)

Tips:

  • Keep your glutes squeezed and abs tight throughout the entire movement.

  • Elbow should be pointing back at 45 degrees, not straight out to the side.

  • Pivot on the sides of your feet for that “T” and reach your arm and high as it will go.

  • Regression: Drop to knees for entire movement.

 

2. Alt DB “L” Raise + Rev Lunge (T)

Tips:

  • Start with light DB’s.

  • You will form an “L” shape with your arms working your shoulders.

  • Alternate reverse lunges while you raise your arms up.

  • Only raise arms to shoulder height, no higher.

  • Regression: No Lunges, or lighter DB’s.

 

3. Wrist Banded Plank Alt. Step Outs (Out, In, Out, In) (ea)

Tips:

  • Light mini band around wrists.

  • 8 reps each side.

  • Assume plank position with wrists under shoulders and hips down.

  • Feet can be wide for stability.

  • Regression: Drop to knees and/or no band.

  • Challenge: Heavier band or feet closer together.

 

9 min AMRAP 2

10 Reps each

  1. DB Single Leg Glute Bridge Skull Crushers (alternate legs halfway through reps)

Tips:

  • Choose light DB’s.

  • Keep lifted leg at 90 degrees, foot flexed.

  • Press through heel of planted foot.

  • Keep elbows over shoulders and simply bend back at the elbows to target your triceps.

  • Keep hips lifted entire time.

  • Regression: Both feet down, hips still lifted.

 

2. Rev Crunch

Tips:

  • Think about using only your lower abdominals to lift your hips up off the ground.

  • Imagine kicking out a ceiling tile with your heels.

  • It’s not a huge lift up, more of a small quick lift with legs slightly bent.

  • Regression: Legs bent, drop heels to floor and then slightly lift hips up so knees come into your chest.

  • Challenge: Lift hips up even higher and kick legs out straight at the bottom.

 

3. Mini band around wrists - Bear alt Hand lateral taps

Tips:

  • Use light band.

  • Keep knees directly under hips, and wrists directly under shoulders.

  • Core should be tight, with pelvis tucked under slightly (no arch in your back) and shoulders pulled down your back.

  • Knees should be to a hover above the mat.

  • Take small steps to the side just with your hands, in an alternating fashion.

  • Regression: Drop to your knees.

  • Challenge: Step hands and feet out to the side simultaneously.

 

9 min AMRAP 3

12 Reps each

  1. Burpees (no pushup)

Tips:

  • No pushup or jump in these burpees (yay!)

  • Simply hop out to plank, hop into a squat, and stand up.

  • Regression: Walk out the movement vs hopping.

  • Challenge: Add pushup and hop.

 

2. DB Static Lunge Bent Arm Chest Fly to Shoulder Press

Tips:

  • Light DB’s to start.

  • Stay in low lunge with knee hovering above the floor the entire set before switching legs.

  • Keep elbows up in line with your shoulders, and keep arms at 90 degree angles.

  • Regression: Lighter DB’s and/or take out the lunge.

  • Challenge: Heavier DB’s or add in a lunge pulse.

 

3. Side plank dips

Tips:

  • Keep elbow right under your shoulder.

  • Push hips forward, maintaining a straight line from head to toe.

  • Regression: Stagger feet or drop bottom knee down (make sure your knees are still stacked).

  • Challenge: Lift top arm up and look at it.

 

Thursday, March 7th: PULL - Lower Focus

9 min AMRAP 1  

8 Reps each

  1. DB RDL

Tips:

  • Choose light dumbbells to start. If you’re used to this movement, go with the heavier DB’s.

  • Using that hip hinge again, reach hips back behind you while maintaining a slight bend in your knees.

  • Keep DB’s as close to your legs are possible throughout the movement.

  • You can stop mid-shin with the weights.

  • Regression: Stop right under the knees.

  • Challenge: Slow 5 seconds on the eccentric.

 

2. DB Good AM

Tips:

  • Hold heavy DB Behind neck or in front of chest.

  • Keep feet hip width apart, maintaining soft bend in knees.

  • Hip hinge back and go as low as you can, aiming for your chest being parallel with the ground.

  • Regression: Body weight.

  • Challenge: Heavier DB or add a 3 second pause at the bottom of the movement.

 

3. DB Weighted Crunch

Tips:

  • Use light DB.

  • Glue heels down into the ground, and push low back down into the ground.

  • Hold DB up overhead and reach for the ceiling with the DB.

  • Make sure your entire shoulder blades are off the mat.

  • Try to be as controlled as possible.

 

9 min AMRAP 2

10 Reps each

(Only 2 exercises for this circuit because they’re both single leg)

  1. Banded Lying Side hip up + abduction (ea)

Tips:

  • Try using a medium mini band above knees.

  • Assume almost a side plank position, keeping your elbow under your shoulder.

  • Squeeze the gluteus medius (side of your glute) of the bottom leg closest to the ground to help initiate the movement. Then squeeze the opposite leg’s gluteus medius to open the leg out to the side.

  • Regression: No band or clamshells (exercise linked).

  • Challenge: Heavier Band

 

2. Mini Band Single leg RDL + Back leg kick back (ea)

Tips:

  • Use a light to medium resistance mini band.

  • Hold band in both hands.

  • Keep shoulders pulled back and lats engaged the entire time.

  • Keep slight bend in your standing leg.

  • Bend other leg back to 90 degree angle, foot flexed.

  • As you lower down into the RDL, kick your back leg up towards the ceiling.

  • Regression: No mini band, and/or can hold onto a wall.

  • Challenge: heavier band.

 

9 min AMRAP 3

12 Reps each

  1. Long Band Good AM + Torso Rotation at the top

Tips:

  • Make sure to wrap band completely around both feet.

  • Hold Band up in front racked position with hands by shoulders, elbows up.

  • Keep slight bend in knees as you push your hips back.

  • Keep hips pointing straight forward as you rotate the shoulders to one side.

 

2. DB Swings

Tips:

  • Choose a heavy DB.

  • THIS IS NOT A SQUAT. This is a HIP HINGE.

  • Weight is in your heels, push your hips back and let your chest drop down towards the ground, with just a slight bend at the knees.

  • Your hips should never be lower than where they started, just back further.

  • All of the power you generate to swing the DB up should be coming from your glutes. Your arms virtually do nothing at all.

  • Regression: Good mornings (linked).

  • Challenge: Heavier weight.

 

3. Banded Feet Elevated DB Glute Bridge

Tips:

  • Choose heavy DB.

  • Press DB into hips as you lift hips up as high as you can with back in neutral position.

  • Press into the mini band to engage glutes better.

  • Press heels into step/chair/bench.

  • Legs should form 90 degree angle when hips are on the ground.

  • Squeeze hamstrings and glutes at the top of each rep.

  • Regression: No mini band and/or weight.

  • Challenge: Heavier DB or add an extra 10-20 seconds to this exercise.

 

Friday, March 8th: Total Body HIIT

30 min AMRAP

Round 1: 14 reps

Round 2: 12 reps

Round 3: 10 reps

Round 4: 8 reps

If you get all the way through round 4 before your 30 minutes is over, start going back up the rep count.


  1. Lateral Bound + Low Squat Jack

Tips:

  • Push off your outside foot and jump as far laterally as possible.

  • Stay low the entire time - hips never fully extend.

  • Keep knees behind toes.

  • Regression: take jump out and just step side to side, can keep squat jack or you could just squat wide and squat narrow.

  • Challenge: Add a band.

 

2. Burpee with Pushup + Uni Snatch (T)

Tips:

  • Use heavy DB.

  • Keep a straight line from head to toes when you hop out into the plank.

  • Hop into a squat as you come back from the plank.

  • Make sure your snatch is one fluid movement - use your hips to power the DB all the from the ground to overhead.

  • Regression: Take out all the hops and/or use a lighter DB.

  • Challenge: Heavier DB.

 

3. Alt DB Rev Lunge + Twist (ea)

Tips:

  • Use light DB and focus on good form and stability here.

  • Twist towards your front leg.

  • Make sure knees point forward as you twist.

  • Elbows splay out to the sides.

  • Regression: Drop back knee in the lunge when you twist.

  • Challenge: heavier DB.

 

4. Cross Body Mtn Climbers (ea)

Tips:

  • Keep wrists stacked under shoulders.

  • Keep back flat.

  • Get a big twist from your opposite knee and elbow to really get into those obliques.

  • Go as fast as possible with good form.

  • Regression: Hands on a bench.

 

5. DB Single Arm Unsupported Bent Over Row (ea)

Tips:

  • Keep hips square and chest square towards the ground (try not to open chest up to one side)

  • Keep as flat of a back as possible.

  • Slight bend in the knees.

  • Pull shoulder back and engage lats before initiating the row.

  • Choose lighter DB to start.

  • Regression: Support with other hand on knee (legs in a split stance) or hand on bench.

  • Challenge: Bend over lower or lower down slowly for 5 seconds on the eccentric.