Superset 1: 3x
- 10 deficit reverse lunges
- 30 seconds in and out jump squats

3x:
- 3x 5 of each: rows, curls, presses
- 5 inchworm pushups
- 30 seconds plank jacks

Superset 2: 3x
- 12 rdls
- 10 swings

3x: 30 seconds each move
- weighted punches
- tricep dip to toe taps
- mountain climbers

Okay I love this one. I've done it once before and loved it again the second time!

Superset 1: 3x
- 10 constant tension step ups (each leg)
- 12 (6 each arm) single arm squat thrusters
Timed Superset: 40 seconds each move, 20 seconds rest 2x
- Box jumps
- Inchworm pushup hops
Superset 2: 3x
-...

RDL + half burpee ladder
- 12 + 6
- 10 + 4
- 8 + 2
- 6
3x: superset
- 12-15 hip thrust to chest press
- 30 seconds hip thrust marches
40 seconds each move, 20 seconds rest, 4 rounds:
- Bear hold to renegade rows (hold bear position for 2 seconds)
- Alternating weighted jump squat to squat
- Side...

I loved this workout! It left me feeling GREAT, and I felt super strong throughout the entire thing. Hope y'all enjoy it just as much as I did!

Circuit 1: 3x
- 8 each leg reverse lunge to step up
- 30 seconds sprawls
- 12 bent over rows (each arm)
- 10 swings

Circuit 2: 3x
- 8 (each side) cros...

3 minute AMRAP:
- 12 sit squats
- 8 sit squat jumps
- 5 plank ups
Rest 30 seconds
3 minute AMRAP:
- 15 chest press
- 16 hip thrust marches
- 30 flutter kicks
Rest 1 minute, repeat
Circuit: 3x
- 10 (each leg) deficit curtsy lunges
- 30 seconds kick throughs
- 8-10 (each arm) curl to Arnold p...

Minimal equipment needed for today's Full Body Power!

SS 1: 3x
- 10 alternating squat + RDL
- 8 (each side) static lunge to hinged row
*50 bicycles (each side)
SS 2: 3x
- 15 hex press
- 10 skier swing presses
*50 shoulder taps (each arm)
SS 3: 3x
- 10 (each leg) BSS
- 10 box jumps
*50 flutter k...

3x:
- 10 deep step ups
- 10 plank step throughs (complete each move on R then L)
- 10 single leg lowers + toe touch
5 manmakers
3x:
- 20 glute bridges
- 10-12 tapbacks
- 10 (each side) side hip dips
5 manmakers
3x 30s each move:
- Heel taps
- Criss cross jumps
- Shoulder taps
- Good mornin...

Tri-set 3x: (think POWER on the second part of each of these move!)
- 15 hip thrusts
- 12 swings
- 10 sprawls
SS: 3x:
- 10 gorilla rows to RDL
- 5 plank tap backs to pushup
SS 3x:
- 12 reverse lunge skier swings
- 8 (each side) windmills
3x 30 seconds each:
- Mountain climbers
- Plank

Set:...

This workout is written to get your heart rate really moving. The format is designed to increase your heart rate, slow it down, increase again, then lower once more. This format creates a great workout and leads to more calorie burn! (Not what this is about at ALL, but good to know).

3x:
- 15 su...

SS 1: 3x
- 10 deep step ups
- 8 step up hops
2x:
- 5 right arm burpee snatches
- 12 (total) single leg lowers
- 5 left arm burpee snatches
- 20 toe touches
SS 2: 3x (complete each move on one side, repeat on other side)
- 10 (each side) quadruped row with glute raise
- 10 birddogs
3x 8 (each si...

Thruster + box jump squats ladder: 12, 10, 8, 6

3x:
- 10 single to double arm chest press
- 20 standing weighted punches
- 5 hand release pushups
- 12 knee tucks

4x: 40 seconds rest in between moves
- 12 RDL’s
- 10 sprawls

2x: 30 seconds each (30 seconds rest)
- R side plank
- Flutters
- L s...

This one was so fun! Such a fun format and I felt SO empowered all throughout it and after it!

Squat dropset: 2 rounds, 90 seconds rest between rounds
- 10 (heavy)
- 12 (medium)
- 15 (lightest/bodyweight)

3x:
- 10 heavy RDL’s
- 6 (each arm) hinge to snatch
- 5 (real!) burpees

SS: 3x
- 10 ren...

SS 1: 3x (complete each move on R, then on L)
- 10 curtsy lunges
- 10 curtsy step ups
SS 2: 3x
- 10 (each arm) single arm chest press
- 15 tricep dips
4x:
- 20 hip thrusts
- 5 bear hold walkout pushups
- 10 sprawls
- 10 skier swing presses

Crop top: Southern Athletica (code MWFC15)

3x:
- 10 BSS + 8 (bodyweight) BSS hops each leg
- 5 inchworm walkouts to 3 plank jacks
SS 1: 3x
- 12 swings
- 30 seconds kick through’s
3x:
- 10 R leg lateral lunges
- 10 R arm curl to press
- 10 L leg lateral lunges
- 10 L leg curl to press
SS 2: 3x
- 10 press to tap backs
- 30 seconds bicycle...

SS: 3x
- 10 tempo sumo squats
- 10 (each leg) deep step ups
3x:
- 5 (each arm) single arm chest fly into 10 chest press
- 10 push presses
- 30 shoulder taps
3x: 30 seconds each move
- Reverse lunge with knee drive + curl (R leg)
- Low plank shifts
- Knee tucks
- Reverse lunge with knee drive + c...

4x:
- 15 hip thrusts
- 10 swings
- 30 seconds hip thrusts marches
*5 manmakers
3x:
- 8 single arm bent over rows to reverse fly
- 8 (each arm) single arm standing ATW
- 30 seconds climbers
- 30 seconds flutters
*5 manmakers

3x: complete each on same leg then resets on other leg
- 8 deficit reverse heavy lunges
- 8 reverse lunge to press
- 10 plank ups
SS 3x:
- 12 rdl to upright rows
- 10 (each arm) single arm wide rows
3 rounds, 40 seconds on with 20 seconds rest
- alternating snatches
- criss cross jumps
- alterna...

SS 1: 3x
- 15 RDL’s (try to go heavy here!)
- 8 (each side) snatch to reverse lunge press
SS 2: 3x (ladder 10, 8, 6)
- Renegade row to bent over rows
- Half burpee to toe tap back
SS 3: 3x
- 10 (each leg) lateral lunge to clean
- 10 floor press to skull crusher (or tap back)
SS 4: 3x (ladder 10, ...

Definitely one of my favorites so far!

**I accidentally forgot to do hip thrust pulses, so make sure y'all do it that way instead of how I do them in the video!**

Circuit 1:
- 60 seconds hip thrust pulses
- 30 seconds swings
- 45 seconds hip thrust pulses
- 20 seconds swings
- 30 seconds hip t...

Curtsy lunge dropset:
- 8 (heavy)
- 12 (medium)
- 15 (light)
4 x 20 weighted glute bridges
*5 pushups in between rounds
SS: 3x
- 10 (each side) windmills
- 30 seconds low plank shifts
SS: 3x
- 10 (each side) wood chops
- 30 seconds toe touches

Leggings and suuuuper pretty purple tank (that I ...

3x:
- 12, 10, 8 (each leg) deep step ups
- 10 sit jump squats
4x:
- 12, 12, 10, 10 tempo chest press
- 5 burpees
3x:
- 12 swings
- 10 (each leg) single leg hip thrusts
- 1 minute plank

3x:
- 6 (each leg) curtsy lunge to squat
- 30 seconds overhead punches
- 10 in and out weighted jump squats
- 30 seconds seesaw curls
3x:
- 12 (each leg) static lunges
- 10 weighted half burpees (switch the weight each rep)
3x:
- 10 (each leg) SLRDL
- 30 seconds weighted crunch taps
- 30 seco...

I mean I didn't try to make this one EASY, but wow that last circuit got me GOOD.

Superset dropset:
- 10, 12, 15 RDL’s
- 8 (each leg) Bulgarian RDLs
3x:
- 12 (total) weighted plank rotational presses
- 8 (each arm) upright row to snatch
- 30 seconds big flutters
3x: 30 seconds rest between rou...

3 x 5/5/5, 2 x 10/10/10 hip thrust, R b-stance thrust, L b-stance thrust
SS x3:
- 15 chest press
- 30 seconds plank jack shoulder taps
3x 30 seconds:
- Squat pulse to clean
- Swings
- Bicycles
- Single arm row to RDL (each side)

Shorts: Southern Athletica (use code MWFC15)

SS: 3x (complete on R leg then L)
- 8 deep steps
- 8 reverse lunges
5 manmakers
Push ladder: 10, 8, 6, 4, 2
- Chest press
- Pushup
60 second hollow hold
Tabata finisher: 20 seconds on, 10 seconds off (4 rounds)
- Speed skaters
- Toe touches
- Mountain climbers
- Bicycles

Shorts: Southern A...

Whew I liked this one!!

Decreasing ladder superset:
- Tempo curtsy lunges (10, 8, 6)
- Renegade rows (20, 16, 12)
SS 3x:
- 12 RDL’s
- 10 box jumps
3x:
- 6 (each side) asymmetric overhead pulse squats
- 10 (each side) kneeling rainbows
- 20 heavy glute bridges
- 20 mountain climber taps
- 12...

Hip thrust circuit: 25, 20, 15, 10, 5
- Thrust
- Thrust hold
- Bodyweight
SS1: 3x
- 10 swings
- 5 inchworm renegade rows
4x:
- 10 floor press to tap back
- 20 big flutters
- 5 x 10 climbers into 1 sprawl

Complete each superset twice through, then move on to the next. Once you’ve done each superset twice, go back through each one once more.
SS1:
- 10 squat thrusters
- 10 (each leg) step throughs
SS2:
- 20 renegade rows
- 10 swings
SS3:
- 15 RDL’s
- 10 (each arm) snatches
SS4:
- 15 chest press
...

Hip thrust + sprawl ladder: 10 down to 1
SS1: 3x
- 10 SLRDL
- 10 curl to Arnold press
RDL + box jump ladder: 10 down to 1
SS2: 3x
- 10 reverse lunges
- 10 renegade rows

*Excuse the minor pause in filming + the cough attack there towards the end. My water went down the wrong pipe!

Tri-set: 3x
- 10 heavy squats
- 10 (each leg) lateral step ups
- 30 seconds sprawl to stand up
SS: 3x
- 12 swings
- 10 elbow kiss to close grip press
3x: 30 seconds each move:
- Mountain climbers
- Big flutters
- Bicycles
- Burpees

Leggings: Southern Athletica (use code MWFC15)

Decreasing reps unilateral circuit: 12, 10, 8, 6 (each side)
- Lunges
- Single arm chest press
- SLRDL
- Snatches
- Single leg thrusts
3x:
- 20 renegade rows
- 10 upright rows
- 30 seconds plank jacks

Tank and leggings: Southern Athletica (use code MWFC15)

SS: 3x
- 12, 10, 8 reverse lunge to step up
- 10 box jumps
SS: 3x
- 12 floor press to tap backs
- 10 (each side) windmills
3x:
- 10 (each side) SLRDL to row
- 10 skier swing to press
- 5 inchworm pushup hops
- 30 flutter kicks

3x:
- 15 hip thrusts
- 10 (each leg) bss
- 8 (each leg) bss hops
3x:
- 12 swings
- 20 plank pulls
- 30 seconds crossbody punches
4 minute Tabata:
- burpees
- hollow hold

4x:
- 10, 10, 8, 8 tempo squats
- 60, 60, 30, 30 second plank
3x:
- 10 overhead press reverse lunges (each side)
- 20 big flutters
- 10 row to step through (each side)
- 20 (each leg) flutter kicks
3x:
- 6 tempo squats
- 30 second plank

SS: 4x
- 12, 12, 10, 8 box squats
- 10, 10, 8, 6 box jumps
SS: 3x
- 8-10 tempo RDL’s
- 10 (each leg) step up hops
3x:
- 10 (each arm) single arm chest press
- 30 mountain climber taps
- 30 glute bridges
- 10 (each side) side plank leg abduction

Okay I am SO PROUD OF US!!!!! But also so sad this is over. I hope you all enjoyed this program as much as I did! And I truly hope you've finished it feeling stronger and more confident. That was the whole goal.
I'd love to hear from you--tell me what differences, improvements, gains, etc you've ...