December 2018 Programming


Welcome trainers! Please follow these steps to ensure our clients have the best possible workout each and every class:

  1. Meet new clients at the door or in the studio and introduce yourself, be sure to take note of their name

  2. Tell them about SWEAT, the workout, and what expect

  3. Show them what they need for the workout or where to go

  4. Ask if they have injuries that you need to be aware of

  5. Connect with them after the workout and ask for feedback on your class


Execute our class by following these guidelines:

  1. Complete your introduction with your name, class name and the structure of the workout while demoing the movement techniques for each (max 6mins)

  2. Complete a warm up of 2min cardio, 2min of :30 intervals of bodyweight movements focused for that day, along with some light stretching (4min)

  3. Complete your workout, divide the class per the programming requirements ensuring clients are doing the movements correctly

    1. Utilize only one playlist

    2. Do not change the volume settings on the speaker system, only on your connected device

    3. Ensure you know how to modify and scale, be on top of clients and supporting them with appropriate scaled movements

  4. Finish your class with a light cool down stretch at the end


1 - Total Body

40 Min Cap

Must Complete At Some Point (can split up distances)

.75 Run

50 Burpees

1000m Ski

AMRAP

5 DB Manmakers

10 KB Deadlift + upright row

15 Side Plank Toe Touches / Side

20 DB row / row / Hammer Curl (3 = 1)

25 Double Crunches

30 DB Goblet Lateral Lunges

*Trainers, to avoid total chaos, you must articulate to your clients to:

1-Ensure they keep their weights to a minimum

2- If a piece of cardio equipment is being used, they can simply alternate to a different one

3-they must complete the cardio distance in full at some point during the workout for each type

4-set up Kb in one common area in a line, articulate that clients must complete reps and return kb to section in organized line


2 - Total Body Strength

WARM UP ROUTINE

4MIN CARDIO (SPRINT / SKI / ROW)

3MIN AMRAP OF 10 REPS EACH OF

PUSH UPS

SIT UPS

AIR SQUATS

1MIN TOTAL BODY STRETCH

4 Rounds in 10min @ Each Station

Station 1

12 Barbell Sumo Deadlifts

12 DB Goblet Squat Jump

12 Barbell Ab Roll Outs

Station 2

12 DB Reverse Lunge + Lateral Raises

12 Static Lunge Holds + Single Arm DB Curl + Press (Total)

12 Plank Rows + Tricep Kick Backs (Total)

Station 3

12 TRX Face Pulls

12 Hollow Hold + DB Chest Press

12 Static Hip Extension + DB Chest Flyes

Station 4

8 Rower Seat Hamstring Extensions

8 Single Arm KB Push Press / Side

8 KB Russian Twists


3 - Arms / Core

8 Min AMRAP

.05mi Sprint

10 DB Bicep Curls

15 DB Standing Oblique Crunch/Side

8 min of :50/:10 Alt. Between

BOSU DB Chest Flys

BOSU Star Crunches

8 Min AMRAP

5 TRX Pull-Ups

10 DB OH Tricep Extension

15 DB Single Leg Toe Touches/Side

8 min of :50/:10 Alt. Between

Ski

Bicycles

8 Min AMRAP

5 Barbell OH Press

10 Laying Leg Lifts

15 Barbell Floor Press


4 - Total Body Tabata

8 Rounds of :20 Work/ :10 Rest @ Each

DB Pulse Squats (2 Count)

Overhead Weight Plate Sit-Ups

Ski

Alligator push ups

Resistance Band Pull Aparts

Reverse Lunge DB Pass Through

Row

Side Plank Reach Through

DB Arnold Press

Box Jumps


5 - Butt / Legs

5 Rnds Of 2min AMRAP @ Each Set

Set 1 - Barbell back squats (As Many Reps As Possible in 2min)

Set 2 - 8 KB Sumo Squats jumps / 8 KB Deadlifts

Set 3- 10 TRX Hamstring Extensions / 10 DB Plyo Lunges per side

Set 4- 10 DB Forward lunges / 10 BOx up and overs 


6 - Total Body Strength Circuit

 

6 Rounds of :45 Work/ :15 @ Each Movement

-BOSU Mountain Climbers

-Weight plate ground to overhead

-DB Curtsy Lunge

-Row

-TRX Y Pulls

-Table Top Oblique crunches

-Landmine Squats


7 - Cardio / Core

 

2 Rnds of 5min Alt. :30/Movement @ Each Station

Station 1

4% Incline Sprints

Weighted Split Lunge Jumps

Station 2

DB @ Chest Sit Ups

Plank Jacks

Station 3

Row

MB Plank Toe Taps (Feet on Med Ball)

Station 4

TRX Jumps Squats

Star Crunches


8 - Total Body

 

3 Rnds Consecutively of :45 Work / :15 Rest @ Each Movement PER Set

Set 1

Ski

KB Goblet Squats + press rotation

BOSU Oblique Crunches

Set 2

Row

1/2 Kneeling DB Curl + Press (alternate forward legs)

Forearm plank knee to Elbow

Set 3

TRX Tricep Ext

DB Underhand Grip rear delt flye

DB floor Chest Press

Set 4

Barbell or db Thrusters

Burpee + Frogger

Marching Knee Sit Ups

Burn Out @ End

:60 Skaters

:60 Side Plank Dips Left

:60 Skaters

:60 Side Plank Dips Right 


9 - Total Body Strength

WARM UP ROUTINE

4MIN CARDIO (SPRINT / SKI / ROW)

3MIN AMRAP OF 10 REPS EACH OF

PUSH UPS

SIT UPS

AIR SQUATS

1MIN TOTAL BODY STRETCH

7 Rounds of :50 work / :10 rest @ each movement

barbell Clean & Press

DB Push Up + plank Row

TRX Bulgarian Split Squats

DB romanian Deadlift 

BOSU DB Pullovers

db Lateral Raises + Curtsy Lunge


10 - Arms / Core

 

 4 Full Rounds of 3min AMRAP w/ 10 Reps of Each

AMRAP 1

Decline Push Ups (off tread)

Raised Feet Star Crunches -75m Ski

AMRAP 2

75m Row or ski

DB Lumberjack Curls

Resistance band oh tricep extensions

AMRAP 3

BOSU Side/Middle/Side Crunches

BOSU Kneeling KB Halos

Russian KB Swings

EMOTM 5min Burnout @ End -5 Burpees + 2 Push Ups -10 Oblique V Ups 


11 - Total Body Tabata

 

8 Rnds of :20 Work / :10 Rest Per Movement

DB Push Up + Kneeling Bicep Curl

Sprints

DB Step Ups + Upright Row

DB Lawnmower Pulls

DB Scissor Kick Pass Thrus

Ski + Reverse Lunge

DB Deadlifts + Bent Over Row @ Bottom

Miniband Hydrant Extensions

TRX Pike Pull Ins

Row 


12 - Butt / Legs

 5-10-15-20...Ladders (*Cardio B/T Each Rung)

8 Min AMRAP

*.06 Sprint

KB Deadlift

KB Swing

8 Min AMRAP

*10Med ball Thrusters

Med Ball Forward Lunge & Twist / Side

Med Ball Single Leg Hip Extension / Side

8 Min AMRAP

*10 Jump Squats

-DB OH Kneeling Step Ups / Side

-DB Lateral Lunge + Row / Side

8 Min AMRAP

*120m Row

Side Plank DB Leg Raises / Side

DB Toe Down Single Leg Squats / Side

8 Min AMRAP

*8 Barbell Burpee Jump Overs

-Barbell back rack squats

-Barbell BOSU Hip Raises


13 - Total Body Strength Circuit

 

6 Rnd of :45 Work / :15 @ Each Movement

BOSU Kneeling DB Curl + Press

MB Tricep Push Ups

Ski

KB Goblet Elevator Lunges (Rower Seat)

DB V-Ups

TRX Face Pull + Rotation

Barbell Sumo Deadlift High Pulls 


14 - Cardio / Core

 

 10 Min @ Each Set

Set 1 - EMOM 5 rounds

.15 Sprint

Plank Elevators in Recovery

Set 2 - 2 Minutes @ Each Movement

Burpees

DB Jacknives

Forearm Plank Side-2-Side

DB Single Arm OH Sit-Ups

Burpees

Set 3 - EMOM 5 Rounds

200m Row

Marching Knee Sit-Ups in Recovery

Set 4 - 2 Minutes @ Each Movement

MB Slams

Oblique Double Crunch

MB Mountain Climbers

MB Go-Get-Ems

MB Ground to overhead lifts


15 - Total Body

 

Station 1: 8 Min Tabata (16 Rounds)

Sprints / burpees + Tuck jump (alternate rounds)

8 Min Ladder +8 Reps @ Each Round (cardio remains the same)

100m Ski

Barbell Bent Over Row

Crossover Push-Ups

8 Min Ladder +8 Reps @ Each Round (cardio remains the same)

100m Row

KB headcutters

Corkscrew Leg Raises (Hold on to KB)

Station #2: 8 Min Tabata (16 Rounds)

Air squats / squat jumps (alternate rounds)

8 Min Ladder +8 Reps @ Each Round (cardio remains the same)

DB Side Plank Flyes / Side

DB Rack Hold Lunges / Side

Pike Jump in


16 - Total Body Strength

WARM UP ROUTINE

4MIN CARDIO (SPRINT / SKI / ROW)

3MIN AMRAP OF 10 REPS EACH OF

PUSH UPS

SIT UPS

AIR SQUATS

1MIN TOTAL BODY STRETCH

 3 Full Rounds of 3min AmrAPS w/ 8 reps of each

AMRAP 1

TRX Pull Ups

Seated DB Shoulder Press

AMRAP 2

BOSU DB Chest Press

Overhead Single arm Dumbbell Forward Lunges / Side

AMRAP 3

Barbell Back Squats

Static Hip Extension + Marching Knee to chest

AMRAP 4

Double KB Bent Over Rows

Russian KB Swings 


17 - Arms / Core

 

10 Min EMOM

DB Floor Chest Press

DB Standing Oblique Crunch (Heavy)

10 Min AMRAP

8 DB Plank Rows / Side

6 DB Hammer Curls

4 DB High Pulls

125m Row

10 Min EMOM

TRX Tricep Extensions

Single Leg Toe Touches

10 Min AMRAP

10 Power Skips / Side

8 Barbell Bent Over Rows

6 barbell ab roll outs

4 pike shoulder push ups


18 - Total Body Tabata

 

8 Rounds of :20 Work/ :10 Rest @ Each

med ball burpees + tricep push up

TRX CHest flyes

DB Russian Twists

Ski

KB Sumo Deadlift

Scissor Kicks

DB Squat + Curl + Press

Sprint

DB Bent Over Reverse Flys

Star Crunch Double Crunches 


19 - Butt / Legs

 

5Min AMRAPs at each station

station 1

.03 treadmill lateral Shuffle / Side

10 Miniband Clam Shells / Side

15 Miniband DB Goblet Squat

station 2

5 Med ball @ chest Jump Squats

10 Med OH Squats

15 Med Ball Kneeling Wood Chops / Side

station 3

150m Row

15 DB Walking Lunges

station 4

5 box jumps

10 american KB Swings

15 Penguins/Side


20 - Total Body Strength Circuit

 

6 Rounds of :45 Work/ :15 @ Each Movement

db Plank rows

DB Bulgarian Split Lunge + Lateral raise

ski

Rower Seat Pike Pull Ins

Med ball Deadbugs

TRX chest press + Standing fall out

DB Lateral Box Step Ups


21 - Cardio / Core

 

2 full Rounds

4 Min EMOM

Sprint

Plank Hold

4Min AMRAP

10 Med Ball Overhead Plyo Lunge

10 Med Ball Side Plank Dips (Feet on Med Ball)

10 Battle Rope Side To Side Slams

4 Min EMOM

Row

Double KB Rack Hold Walks (Down & Back markers)

4 Min AMRAP

10 DB V-Up

10 skater jumps / side

10 Barbell Bus Drivers/Side

Finisher: Tabata 8 Rounds @ Each

Tuck Jumps

Plank Jacks


22 - Total Body

 

12 Days Of Christmas - 40 Min AMRAP

12 Cal Ski / Row / .12 Sprint

11 Oblique V-Ups / Side

10 DB Thrusters

9 TRX Chest Flys

8 KB Goblet Box Step-Ups / Side

7 DB / or MB Go-Get-Ems

6 DB Hammer Curl and Press

5 Burpees

4 DB Reverse Lunge / Side

3 Tuck Jumps

2 Push Ups

1 DB Manmaker


23 - Total Body Strength

WARM UP ROUTINE

4MIN CARDIO (SPRINT / SKI / ROW)

3MIN AMRAP OF 10 REPS EACH OF

PUSH UPS

SIT UPS

AIR SQUATS

1MIN TOTAL BODY STRETCH

Station 1 - 3 rounds in 11min time cap

50 DB Squat Jumps

10 DB 1/2 Turkish Get Ups / Side

10 DB Curtsy Lunges / Side

Station 2 - 11min AMRAP

8 Resistance Band Lateral Bicep Curl + Serve the Platter

8 Resistance Band Bent Over Rows + Tricep Kickback

8 Resistance Band Straight Arm Rotations / side

Station 3 - 3 rounds in 11min time cap

50 TRX Pike Pull Ins

10 Laying leg raises

10 Alligator Push Ups

Station 4 - 11min AMRAP

8 KB Single Arm Floor Presses / Side

8 KB Deadlifts

8 KB Single Arm Squat + Press


24 - CLOSED


25 - CLOSED


26 - CLOSED


27 - Total Body Strength Circuit

 

 6 Rounds :45 work/:15 Rest

sprints

Med Ball Go-Get-Ems

DB Split Lunge + Curl

Bottoms Up Single Arm KB Press

heavy DB sumo squats

Barbell floor chest press

KB sa bent over row (alt rounds)


28 - Cardio / Core

Complete As Many Rounds As Possible in 45min of the following w/ .06 Run / 100m Ski / 100m Row between each movement

100 V Ups

90 Oblique Double Crunches

80 Penquins

70 Kneeling DB Woodchoppers

60 DB Skaters

50 DB Russian Twists

40 heavy DB Snatches

30 Burpees

20 Side to Side Plank Dips / Side

10 Laying Leg Raises


29 - Total Body

2 Full Rounds of 5min EMOTM @ Each Station

Station 1

.06 Sprint / 3 Decline Push Ups / 6 Star Crunches

Station 2
3 Med Ball Deck Squats / 6 Med Ball Squat + Toss / 9 Med Ball Plank Jacks

Station 3
3 DB Plank to T Rotations / 6 Plank DB Hammer Curls / 9 DB Skull Crushers

Station 4
3 KB Goblet Sumo Squats / 6 45 Degree KB Reverse Lunges/ 9 KB Straight Leg Deadifts

5min AMRAP @ End

20 table top crunches

20 Side Plank Knee to Elbow

20 Bicycles + 1,2,3 Pulse


30 - Total Body Strength

WARM UP ROUTINE

4MIN CARDIO (SPRINT / SKI / ROW)

3MIN AMRAP OF 10 REPS EACH OF

PUSH UPS

SIT UPS

AIR SQUATS

1MIN TOTAL BODY STRETCH

3 Consecutive Rounds Alternating EMOTM @ Each Movement Per Each Station

Set 1 - Plyo Push Ups / DB Push Press

Set 2 - DB Upright Rows / DB Single Arm Bicep + Static Bicep Curl Hold

Set 3 - Box Tricep Dips / Resistance band chest Flyes

Set 4 - trx reverse flyes / Butterfly Sit Ups

Set 5 - Med Ball Reverse Crunches / Med Ball Russian Twists

Set 6 - BOSU Barbell hip raises / Reverse Lunges OFF BOSU

Set 7 - DB Goblet Squat / DB Goblet Forward Lunges


31 - Arms / Core

 

Rnd 1 - :60/:10 @ Each Station

Rnd 2 -:30/:10 @ Each Station

Rnd 3 - :60/:10 @ Each Station

Rnd 4 - :30/:10 @ Each Station

Rnd 5 - :60/:10 @ Each Station

Rnd 6 - :30/:10 @ Each Station

-Sprints

-DB Push Ups + elevator plank

-Marching Knee Sit Ups

-DB 3-Way Shoulder Raises

-DB Plank to T rotations

-Box Horse-shoes

-TRX Reverse Grip Curls