Julia Kroesen: Fit Body by Julia

Tabata Pairs, Reps, & Challenge Moves

Tabata Pairs, Reps, & Challenge Moves
**First do the HIIT as written, then go back to the top and do 10 reps per move and complete the challenge moves before moving onto the next move.**


Pair 1: tabata Pair
1. SL burpee hitch kick
2. 2 bear kickthroughs + star jump 

Pair 2:...

Arms, Core, & Cardio by Kristin & Julia

Arms, Core, & Cardio by Kristin & Julia

HIIT 30:5 4x
1. Skull crushers
2. Alt sa oh press
3. Alt front raises

5x5 Core

1. OH to Ground

2. Commando hip dips

3. SA Offset Press Knee Drive Twist

HIIT 30:5 4x
1. Push press
2. Alt palm forward lat raises...

Glute Building: Heavy/Medium Glutes #29 by Kristin

Glute Building: Heavy/Medium Glutes #29 by Kristin

Warmup - 3x

10 BW Thrusts 10 static hold pulse 10 hold Abductors

10 fire Hydrant

Giant Set: 5x

10 Heavy Thrusts

8 Reset Swings

6 Goodmornings

HIIT Pyramid

1. Thrusts

2. box squat & squat jumps

Tabata Pair:<...

Power Move Reps & Cardio #7

Power Move Reps & Cardio #7

4 min tabata warm up

1. Walk out pushup plank hop jump up

2. rocket lunge back twist

5 reps 6x

1. KB power cleans

60 seconds decline pushup bunny hops forward heel grab fast feet back

6 reps 5x

2. goodmorning to butt to bosu ...

CrossFit 5x5 & Core HIIT

CrossFit 5x5 & Core HIIT

1. Bb Clean and press
50 seconds of halo bicycles 

2. SA snatches (2=1)
40 seconds of roll back Bosu burpees between

3. Kb plank hop high pull
30 seconds of star crunches 

4. kB Alt SA swings
20 seconds heel grabs 

5....

Glute Building: Volume Lift #29

Glute Building: Volume Lift #29

Warmup 30:10 - 3x

1. Elevated Bridges

2. Lateral Band "Walks"

Giant Set: 5x

15 Thrusts with 5 sec hold on the 5th rep

20 Swings

30 Seated Abductors

5x5 (all moves on same leg then switch)

1. Bulgarian

2. B-Stance Squat...

Power Moves Reps & Cardio #6

Power Moves Reps & Cardio #6

2 min tabata warm up

1. Yoga Flow

2. 2 runners lunge toe tap to twist

5 reps 6x

1. BB DL Bent Row

60 seconds  staggered pushup alt Single DB Clean squat Press and Twist

6 reps 5x

2. Incline burpee hop feet on bench

50 ...

Full Body & Glutes #10

Full Body & Glutes #10
2 min tabata warm up

1. lunge back toe touch

2. incline bridge + pulse

5x5 SS #1
1. Bosu BB bridges + pulse
2. Pull over to OH sit up

Tabata Pair
1. SA chest press to OH sit up
2. Sumo squat walks forward bunny back

5x5 SS #2
1....

Glute Building: Heavy Glutes #28

Glute Building: Heavy Glutes #28

Warmup: 2x

25 Frog Pumps

15 Lateral Band Side steps

10 knee down leg lifts

5x

1. 5 Max Thrusts

2. 8 KB 3/4 to Full Squat - don't lock out knees on 3/4

Tabata:

1. BB RDL

5x5

1. Swings

2. Sumo DL

Tabat...

Power Moves Reps & Cardio #5

Power Moves Reps & Cardio #5

4 min tabata warm up

1. Walk out pushup plank hop jump up

2. rocket step up lunge back twist then switch

5 reps 6x

1. BB push press

60 seconds SL pushup lunge up and rocket step up, lunge back hop to switch

6 reps 5x

2. comp burpee box jump<...

KB Instagram Inspo Workout by Kristin (@lindsayloufit)

KB Instagram Inspo Workout by Kristin (@lindsayloufit)

KB Strength Set: 3x

(12-15 reps - all moves with sets between rounds - see below)

1. Sa Swings

2. Stag Stance Sa Row

3. DL to Upright Row

4. Swing Catch Hang Clean

5. Sa Press (assisted if needed)

6. SL DL 2022-09-05 11:31:18 +0000 UTC View Post

Glute Building: Volume Glutes #28

Glute Building: Volume Glutes #28

Warm up

20:10 8x

sandbag bridges

sandbag bridge pulses

Tabata: 20:10 - 4 rounds

1. Thrusts

SS: 3x

1. 15, 12, & 8 step ups/leg

2. 15 Swings

Tabata: 20:10 - 4 rounds

1. Thrusts

SS: 3x

1. 15, 12, 8...

Power Moves Reps & Cardio #4

Power Moves Reps & Cardio #4

2 min tabata warm up

1. Walk out pushup

2. 3 groiners runners lunge twist

5 reps 6x

1. double arm snatch

60 seconds alt tricep burpee kickbacks & bicep burpee curls

6 reps 5x

2. pushup to kneeling clean and press

5...

2022 Summer 60 min HIIT #3 by Kristin R

60 min HIIT & Equiptment Mashup by Kristin R

50:10 DB & BW HIIT - 1x

1. Burpee DB Suitcase Squats

2. Butterfly Sit up

3. Burpee DB Row

4. pushup and Alt 3 Way Knee Drives

5. DB Clean & Press to 2 SA Press

6. Crossbody Mtn Climbers

7. R DB kickstand to clean & Rev...

Glute Building: Heavy Glutes #27

Glute Building: Heavy Glutes #27

Warm-up: 2x

25 Frog Pumps

15 side steps

10 Banded Goodmorning

Set 1: 2x

10 Heavy Thrusts

10/each Abductors (supine, elbows, upright, lean fwd)

MAX WEIGHT 5 REPS 5x (repeats again)+ 30 second Bridge Hold abductions

Set 2: 3x

10 heels e...

Power Moves Reps & Cardio #3

Power Moves Reps & Cardio #3

2 min tabata warm up

1. Walk out pushup runners lunge

2. rollback kang squat

5 reps 6x

1. heavy KB goblet squat

60 seconds comp burpee lateral box jump up and over

6 reps 5x

2. staggered pushup to SA OH swing 3/arm

50 ...

Glute Building: Full Body & Glutes #9

Glute Building: Full Body & Glutes #9

BRET C Glute Tri-set: prone 20 reps 3 ways per leg (1x/leg)

BW Tabata pair warmup
1. Knee down Side Plank Leg Raise
2. Rev Lunge Twist, Stand

Giant set 4x
1. 5 reps with 5 second holds, 4x
2. 10 Squat DL, DL Squat

3. 10 Swings

Glute Building: Volume Glutes #27

Glute Building: Volume Glutes #27

Warm up work 10 reps 2x
1. Side laying leg lifts on bench
2. Rev hypers
3. Leg lift hip ups


Hip thrusts supersets 4x
1. 15 reps
2. 8 kb kickstand dl/leg

Super Set 3: 4x
20 ball Hamstring curls
15 Kb deficit Sumo squats
...

Power Moves Reps & Cardio #2 by Ritter

Power Moves Reps & Cardio #2 by Ritter

5x6

1. BB DL Hang Clean

60 seconds of Decline Double Burpee

6x5

2. KB SA Assisted Push Press

50 seconds of fplank hop squat Jump to Ground to OH

7x4

3. BB Clean and Press

40 seconds of Bulgarian to SL Pushups

8x3 2022-08-19 04:00:03 +0000 UTC View Post

2022 60 minute HIIT #2

2022 60 minute HIIT #2 
50:10 plyo & kb
1. KB burpee increasing swings
2. Incline plyo push-up hop feet up
3. 2 tactical lunges 2 power cleans
4. Rollback box jump
5. Dl/squat & squat/D
6. Burpee box jump
7. RS Staggered SL push-up kickstand dl
8. Decline burpee box j...

Glute Building: Heavy Glutes #26

Glute Building: Heavy Glutes #26

Warm up

10-1 banded bridges and abductors

Hip thrusts: 6x

8 Medium Heavy Thrusts

15 3 way Abductors

Giant Set: 4x

1. 5 RDL

2. 8 Deficit KB Squat

3. 8 ball Hamstring Curls

Hip Thrusts: 5x

1. 5 Max Thrusts

2. 10 Deficit KB D...

Power Moves Reps & Cardio #1

Power Moves Reps & Body Weight Cardio

5x6

1. BB push press

60 seconds of burpee box jumps between rounds

6x5

2. KB high pull

50 seconds of roll back handstand shoulder taps between rounds

7x4

3. BB DL

40 seconds of bear kickthrough to bear walk pushup<...

Full Body Add-On a Move Pyramid

Full Body Add-On a Move Pyramid

3 min AMRAP warm up

1 walk out pushup

2 oblique plank hops and jump up

3 rollbacks

4 runners lunge and twist

5 pop squats

Add a move pyramid
1. 1 BB clean and press

2. 2 BB kickstand DL/leg
3. 3 BB burpee bent row
4. 4 B...

Glute Building: Volume/medium weight #26

Glute Building: Volume/medium weight #26

Warm up 2x

25 Frog Pumps

25 Side to side steps

10 leg lift hip ups/side

Hip Thrust - 5x5

1. Full

2. pulse

3. dead stop

***Between Rounds***

10 bosu bridges

Giant Set - 3x

1. 8 Deadstop Static Lunge...

Summer Sweat #10 Collab w. Julia & Kristin

Summer Sweat #10 Collab w. Julia & Kristin

Strength 2x (between rounds do Tabata pair)

1. 5 BB Power Clean Press & 10 Step Up/leg

Tabata Pair:

1. SA Swing Catch Rev Lunge

2. DB Clean to Curtsy Lunge

Strength 2x(between rounds do tabata)

2. 5 KB 2 Oblique Plank...

Glute Building: Full Body & Thrusts #8

Glute Building: Full Body & Thrusts #8

**Format by:  https://www.youtube.com/c/McLaneFitness/videos
2 min tabata warmup

1. walk out pushup plank jack shoulder tap

2. pop squats

BB &...

Glute Building: Heavy Glutes #25

Glute Building: Heavy Glutes #25

Warm up 2x

25 Frog Pumps

10 BW Banded Goodmornings

10/leg Cha Chas

HEAVY Hip Thrust – 5x

1. 5 Full

2. 5 Deadstop and 3 count holds

***Between Rounds***

5 swings

5 DL

5 tactical lunges

Super Set - 4x

1. 5 curts...

Summer Sweat #9 by Kristin R

Summer Sweat #9 by Kristin R

5x5 SS #1
1. Rev Grip Pushup Press Back
2. Leg Drop Skullcrusher

Tabata Pair
1. Incline Pushup Hop feet on Bench
2. Devils Press

5x5 SS #2
1. BB Clean and Press 
2. Deficit Split Lunge

Tabata pair
1. Ground to OH

2. H...

Glute Building: Full Body & Glutes #7

Glute Building: Full Body & Glutes #7

BwTabata pair warmup
1. Alt SL Down dog to up dog
2. plank hop DL

Thrusts 4x each weight
1. 5 reps max weight
2. 8 (3 second) pause reps medium weight
3. 5 reps and 10 second hold 4x (20 reps total) lighter weight

SS1: 4x
1. 3/si...

Glute Building: Volume Lift #25

Glute Building: Volume Lift #25

Activation:2x

1.  25 frog pumps

2.  10 donkey pulses

3.  10 fire hydrants

Hip Thrusts:

15-1 Thrusts w/ 20 Seated Adductors

Thrust Tabata

Pyramid

10-1 of each move

1. Deadlift with dead stop

2. KB Squats (don’t lo...