Julia Kroesen: Fit Body by Julia

Glute Buliding:Volume Glutes #13 by Ritter

Glute Buliding:Volume Glutes #13 by Ritter

Warm-up:2x

25/leg cha cha

30 Seated Abductors

25 frog Pumps

Tabata Pair

1. Swings

2. KB squat dl

SS - 4x

12/leg Bstance Thrust

8/leg Death Marches

Tabata Pair

1. Kb 3/4 DL

2. DB Suitcase Sq...

Upper Body Focus by Kristin R

Upper Body Focus by Kristin R

Warmup Tabata 2 mins

1. Runner Lunge Twist & Reach

2. Superman to Pushup

8-2

1. Bicep Curl

2. Rev Grip Burpee Rev Grip Row

3. Arnold Press

4. Decline Pike Pushup

6 Min AMRAP – increasing reps

1. staggered pushup 2022-03-28 04:01:01 +0000 UTC View Post

Building: Heavy Lift #12

Building: Heavy Lift #12

Activation 4x
1. 8 hamstring curls
2. 10 ball bridges
3. 12/leg Kickbacks

Hip Thrusts: 5x5
1. 1/2 thrusts (top half of the thrust only)
2. long pause thrusts 5 second timer
3. Full range

Superset : 10 reps 5x
1. Heels elv BB DL
2. 5 swing...

Spring Challenge #1

Spring Challenge #1 (Revamp of our Hardest workouts over the years)

Bw Tabata pair 2 mins

1.  Walk out pushup

2.  Oblique plank hop 3 bunny hops

HIIT pyramid all moves for 50:10 then 40:10 then 30:10

Then do 10 reps of each move + 5 DL +4 box squats, 3 power cleans, 2 b...

Glute Building: Volume Lift #12

Glute Building: Volume Lift #12

Activation

25 standing angled out leg pulses/leg

10 bottom ½ good mornings

25 Banded Lateral Walks

50 Frog Pumps

Set 1: 5x

20 reps banded thrusts

10 banded kb deficit DL

Set 2: 4x

10 1&1/2 hip thrusts

15 ben...

Full Body Burner #3

Full Body Burner #3

30:10 ABAB
1. Mtn climbers
2. Straight leg bicycles
3. rocket lunges
4. Alt tstand elbow to knee
5. Leg lifts and reaches
6. handstand 3 switch lunges
7. Russian twists
8. Frog crunch pulses
9. froggy burpee
10. V ups

Rep based mini pyrami...

Glute Building: Heavy Glutes #11 by Kristin R

Glute Building: Heavy Glutes #11 by Kristin R

Warmup - 2x

10/leg 2 way Cha Cha 
25 frog Pumps

10 Banded BW Goodmornings

Thrusts: 8x

8 reps with failure hold

8 Reset Swings

DL: 6x

6 Sumo DL

8 Def KB Squats

Squats: 4x

5 BB box Squats

2022 Winter Classics #10

2022 Winter Classics #10

BW Warmup 20:10 4 minutes
1. Heel clicks
2. Bear kickthroughs 

Remove a move and Reps Pyramid
1. 10-2 SA chest press to OH sit up 5/arm
2. 8-2 kneeling clean and press to kickthrough 4/side
3. 6-2 squat and SA twist & press 3/side
4. 4-2...

Glute Building: Volume/medium weight #11

Glute Building: Volume/medium weight #11

Warm up 2x

25 Frog Pumps

10 BW Banded Goodmornings

25 Side to side steps

10 leg lift hip ups/side

Hip Thrust - 5x5

1. Full

2. pulse

3. dead stop

***Between Rounds***

10 rev hypers

Giant Set - 3x 2022-03-16 04:00:04 +0000 UTC View Post

Full Body Burner #2 by Kristin R

Full Body Burner #2 by Kristin R

Warm up:

1. Bosu Burpees

2. Bosu Squat Jacks

5-1

1. Stag Pushup

2. T-stand press

3. Sa Row in lunge

4. Sa Snatch

Tabata Pair

1. Single DB B-stance Squat

2. Manmaker

HIIT 50:10 ABAB (8 min)

1. SA Clea...

Glute Building: Heavy Glutes #10

Glute Building: Heavy Glutes #10

30:30 3x

1. bicycles

2. bridges

3. straight leg bicycles

4. kang squats

4x8

1. Hip Thrusts

2. suitcase DL

4x8

1. RDL

2. kb kickstand DL

3x6

1. Bulgarians

2. Sumo DL

SS: 3x6

1. SL DL...

2022 Winter Classics #9 by Kristin R

2022 Winter Classics #9 by Kristin R

BW Warmup 20:10 4 minutes
1. Tricep Straddle Downs
2. Bench Lateral Touchdowns 

Remove a move and Reps Pyramid dumbbells
1. 10-2 DB Death Marches
2. 8-2 Wide Chest Press to Narrow w/ leg lifts (2=1)
3. 6-2 decline pushup DL
4...

Glute Building: Volume Glutes #10

Glute Building: Volume Glutes #10

Set: 2x single sided set 10 reps/move

1. donkey kickbacks

2. fire hydrants

3. rainbows

Set: 4x

1. 15 Banded Thrusts

2. 12 Swings

3. 10 heels elv kb DL

Set: 3x

1. 6 squat to alt rev lunge (squat/lunge/lunge=1)

2...

Chest, Tri, & Core

Chest, Tri, & Core
SET 1: Tabata Pairs:
1. Rl & LL sl burpee skaters
2. Low lateral lunge twist and reach

SET 2: Reps: 5 x 5
1. Arnold Push press
2. Tricep Push-up 2 kickbacks
3. Decline Bosu Burpee
4. Incline chest press

SET 3: HIIT 50:10 ABAB
1. SSD Ches...

Glute Building: Heavy Glutes #9

Glute Building: Heavy Glutes #9

Warm-up: 2x

25 Frog Pumps

15/leg Cha Chas

10 Banded pop squats

Set 1: 2x

10 Heavy Thrusts

25 thrust Hold Abductors

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

Set 2: 3x

6 heels elv goblet Squats

10...

2022 Winter Classics #8

2022 Winter Classics #8   

BW warmup 20:10 2x 4 minutes 

1. Comp Burpee 

2. Walk out pushup walk back  

3. Bear hold kickthrough  

4. Downdog to fallen triangle    

Remove a move and Reps Pyramid dumbbells  

1. 12-2 db...

Glute Building Volume Glutes #9

Glute Building Volume Glutes #9

Tabata

1. kang squats

2. frog pumps

3. squat walks

4. hip thrusts

Kb and bb hiit 30:10 3x

1. Alt Step ups

2. dL and hang clean/squat pulse and hold

3. box squat and forward lunge

4. Increasing resets and swings

5. Alt rev lunge...

Full Body Add-on Pyramid: Twisted Sister Pyramid Adapted from a Meghan K & Lauren V sister workout

Full Body Add-on Pyramid: Twisted Sister Pyramid

Adapted from a Meghan K & Lauren V sister workout.

3 min AMRAP warm up

1 walk out pushup

2 oblique plank hops and jump up

3 rollbacks

4 low lateral lunge and twist

5 pop squats

Add a move pyra...

Glute Building: Heavy Glutes #8

Glute Building: Heavy Glutes #8
Warmup:

50Glute Bridge

50 Abductors

25 Walking Banded side to side Squats

10/leg SL bridge

5x5

1. Max Thrusts

2. Max KB Goblet Squat

Tabata:

1. BB RDL

2. Bicycles

6x6

1. Step Ups

2. Sumo DL

T...

2022 Winter Classics #7

2022 Winter Classics #7

BW warmup 20:10 2x 4 minutes
1. Comp Burpee
2. Chair lunges
3. Lunge pops
4. Downdog to fallen triangle

Remove a move and Reps Pyramid dumbbells
1. 10-2 db split lunge sa press/leg
2. 8-2 Alt plank rows
3. 6-2 Box squat and press
4. 4-2 B...

Glute Building: Volume Glutes #8 by Kristin R

Glute Building: Volume Glutes #8 by Kristin R

Warmup: 2x

25/leg cha-chas

50 frog Pumps

15 Rev Hypers

10 Fire Hydrants

Giant Set: 3x

1. 20 Thrusts

2. 15 KB 3/4 Squat (don't lock out knees at top)

3. 10 Goodmornings

4. 5/leg B-stance Goblet Squat

Between Rounds::...

Quick Upper Body & Cardio

Quick Upper Body & Cardio
3 Minute AMRAP

1. 3 Froggy Pushups

2. 4 Froggy Plank Hops

3. 5 Squat Jacks

4. 6 Switch Lunges 1=1

HIIT Pyramid 50:10, 40:10, 30:10
1. Chest press
2. Flys
3. Close grip press
4. Sexy plank walk Push-ups

Core: 5x5
1. Oh sit up...

Glute Building: Heavy Glutes #7

Glute Building: Heavy Glutes #7

Tabata

1. donkey kickbacks:pulses

2. rainbows:straight leg pulses

Hip Thrust Pyramid Scheme 2x each weight

15 reps

10 reps

5 reps

20 reps

9 min EMOM

1. 5 tactical lunges 5 swings

2. 10 backload or front load box ...

2022 Winter Classics #6 by Kristin R

2022 Winter Classics #6 by Kristin R   

BW warmup 20:10 2x 4 minutes 

1. Comp Burpee 

2. Plank Hops 

3. Heel click squat jumps 

4. Downdog Knee Drives     

Remove a move and Reps Pyramid 

1. 10-2 Push Press <...

Glute Building: Volume Glutes #7

Glute Building: Volume Glutes #7   

warm up 30:10  

1. Frog pumps  

2. pike glute raises  

3. frog pumps 

4. side laying leg lifts 

5. side laying leg lifts 

6. frog pumps   

Thrust Ladder  

15 reps to...

Fast & Furious #3 by Kristin R

Fast & Furious #3 by Kristin R

8-2 reps evens

1. Kneeling C&P to Turkish press // per side

2. Kb pass off Rev Lunges 2=1

Mini 5x5, combo moves // per side (5 reps 3x 10 reps 1x)

1. Kickstand

2. SA cleans

3. Sa plank hop DL

30:10 3x  6 min<...

Glute building: Heavy Glutes #6 by Kristin R

Glute building: Heavy Glutes #6 by Kristin R
Activation: 2x
1. Hip up, leg up 10/leg
2. Elevated Banded Bridge 25
3. Rev hypers 10

Heavy hip Thrust Set 8x
1. Max Weight 5 reps 
2. 10 sec Hold 

Superset: 4x
1. 10 Hip Thrusts + Abductor at the top and bottom  2022-02-12 05:01:01 +0000 UTC View Post

2022 Winter Classics #5

2022 Winter Classics #5

BW warmup 20:10 2x 4 minutes

1. squat pops

2. bicycles

3. skaters

4. down dog up dog

Remove a move and Reps Pyramid

1. 10-2 kB Hang Cleans

2. 8-2 KB squat and press

3. 6 -2 Sa Reset swings

4. 4-2 Roll back DL power clean

Glute Building: Volume Booty #6

Glute Building: Volume Booty #6

Tabata

Squat walks

Kang squats
kB 10 reps 5 x
1. def dL/squats (5) squat/dL (5)
2. swings
3. Def sumo dL

Set 1: 20-10 evens hip thrusts
30 second core work between each round

1. crunches

2. flutters

3. in and outs

4. leg drop abd...

AMRAPs, EMOMs, & Parties

AMRAPs, EMOMs, & Parties

Buy IN 3 minutes

2 box squat 1 box squat jump walk out pushup

7 min AMRAP 10 reps per move
1. Dl
2. Alt bent rows
3. Front box Squat
4. Thruster

7 min emom
1. 4 human devils: Plank rows, pushup, frog plank hop up, Double arm swing
2....