Virtual Workouts - Inspired Life Fitness

4 stations 6 per - Warm Up 5 mins

#1 AMRAP 13m
•Max cardio :90
•Mt Climbers x4 / PushUp x2 (x10 Rounds)
•BW Squats x4 / Tuck Jumps x2 (x10 Rounds)

#2 AMRAP 13m
•Side to side x20 (R/ L=1)
•Bench Crunches x5 / Vups x5
•Sit Squat x5 (R) / x5 (L) x 5 rounds)

#3 AMRAP 13m
•Burpee pull-up or weighed burpee to bent over tows x10
•AKBS / RKBS combo x10
•Thrusters x10

#4 AMRAP 13m
•Max Carsdio :45
•Reverse Crunch x20
•Ball Slams or Skiers x10

5m warmup

#1.
•max cardio 90 secs
•alt sn**ch
•ball slams

#2. Boxes
•box jumps x 20 (Pacer)
•wall sit
•Spider-Man’s x4 high knees x4

#3. Bosu
•rev burpees x 20
•squat x 2 rev lunge x 4
•6 way raise

#4. Echo
•.50mile Pacer (90secs)
•push-ups
•bicep curls

5m warmup. 30/30x8

#1.
•alt rev lunges
•swings

#2. Boxes
•box hops /tuck jumps
•dips

#3. Risers
•side to side crossover (R)
•side to side crossover (L)

5m team breakout! Ladder 10-1
•burpees
•jump squats
•seal jacks

#4.
•thrusters
•Russian twist

#5. Weights
•DB burpees
•Cossack squats

5m warmup. 30/30x8

#1. Echo/Bosu
•max echo
•rev burpees

#2. Boxes
•Box hops
•decline Spider-Man’s

#3. KB
•swings
•deadlift to high pull

#4. Straps
•pistol squat (R)
•pistol squat (L)

#5. Balls
•ball slams
•press release

#6. Weights
•sn**ch (R)
•sn**ch (L)

Strength Lower / CORE / Upper
#1 Buy in x100 BW Squats
Complete 2-4 rounds (Buy out)
•Narrow Squat x10 (Heavy)
•Standard Front Squat x10 (Heavy)
•Sumo Squat x10 (Heavy)
Buy out x50 Alt Rev Lunges
15m AMRAP
#2 Buy In x100 Superman’s
Complete 2-4 rounds (Buy Out)
•Butter Fly SitUps x20
•Hip Dip (R) x20
•Hip Dip (L) x20
Buy out x50 V- Ups or Hallow Rocks
15m AMRAP
#3 Buy in x100 commando Crawls
Complete 2-4 rounds (Buy Out)
•Chest Press x10 (Heavy)
•Pull Overs x20
•Chest Flies x20
Buy out x50 Curls & Dips
15m AMRAP

Tri - Set #1 40 / 20 x 3 Rounds
9 min
* Bench Hop Ups
* Squat to Press
* Alt Side Lunges

Tri - Set #2 40 / 20 x 3 Rounds
9min
* Box Jumps
* High Knee x2 into Burpee
* Ball Slams or Skiers

Tri - Set #3 40 / 20 x 3 Rounds
9 min
* Ball Slams or Skiers
* Alt Ft Lungs (Rt / Lf) into Squat
* Burpee into x Mt Climbers

Tri - Set #4 40 / 20 x 3 Rounds
9 min
* KB Swing
* x3 Frog Squats into x4 Switch Lunges
* Jumping Jacks

Tri - Set #5 40 / 20 x 3 Rounds
9 min
* Max Cardio
* Alt Snatches
* Front Plank

5m warmup. 40/20x8

#1. KB
•swings
•goblet squats

#2.
•max cardio
•weighted sit-up

#3.
•lateral leg lifts
•burpee hop over

#4.
•star jacks
•skaters

#5.
•crossover crunch (R)
•crossover crunch (L)

#6. Weights
•squat curl press
•ground to overhead

#1.
•skaters
•skiers

#2. Boxes
•box hops/tuck jumps
•dips

#3. Bikes/Weights
•max cardio
•curl to press

#4.
•thrusters
•V ups

#5.
•butt kickers
•max burpees

#6.
•rev lunge with torso twist (R)
•rev lunge with torso twist(L)

#1
•High Low (R)
•Push Press
•High Low (L)
•Lateral / Front Raise Combo
#2
•Box Jumps or Tuck Jumps
•Front Squat
•Alt StepUp
•DeadLift
#3
•Max cardio
•Kettle Bell Thruster
•Max Cardio
•Alt Single Arm Swings
#4
•SL Burpee (R)
•Chest Press
•SL Burpee (L)
•Bent over Row
#5
•Side to Side press
•Front Plank
•Side to Side
•Reverse Plank

5m warmup. 15m blocks
#1. 20-15-12-10
•SA row (R)
•SA row (L)
•skull crushers
•hammer curls
#2. 20-15-12-10
•step up (R)
•step up (L)
•front sit squats
#3. 20-15-12-10
•deadlifts
•shoulder press
•alt rev lunges (reps total)
•weighted sit ups

Strength / CORE
#1 40x20 x 4
•Front Squat
•OH SitUp
•Shoulder Press
#2 - 40x20 x 4
•PushUp
•SitUp
•BW Squat
#3 40x20 x 4
•StepUp (R)
•StepUp (L)
•Bench Crunches
#4 40x20 x 4
•Fitness Makers
•Bi Curls
•Front Plank

Buy in OR buy out…30 cal burn or 3m cardio (12m stations)

#1. 30 cal burn (rower)
21-15-9
Slam balls
Jump squats
Spider-Man’s (R/L=1)

#2. 30 cal burn (spin bike)
21-15-9
kB swings
Burpees
Russian twist (R/L=1)

#3. 30 cal burn (Erg/bike)
21-15-9
Dips
Hammer curls
Decline pushups
Side to sides (R/L=1)

#4. 30 cal burn (echo)
21-15-9
Thrusters
Bent over row
DB dead to high pull

5m warmup
#1. 45/20x3 (26m)
•Z press
•front squats
•push-ups
•deadlifts
•tricep kickbacks
•alt rev lunges
•bicep curls
•plank
#2. Tabata Sets (20m)
A. Touchdown squat hops
B. Star jumps
C. High knees in out
D. Skater skater side lunge (R)
E. Skater skater side l unge (L)

5 min warmup

#1. (20m)
30-20-10 Step up (R)
30-20-10 Step up (L)
30-20-10 rev lunge (R)
30-20-10 rev lunge (L)

#2. Tabata (4m)
Hollow rocks
Hollow hold

#3. (20m)
30-20-10 dips or tri ext
30-20-10 shoulder press
30-20-10 bent over row
30-20-10 bicep curls

#4. Tabata (4m)
•sit-ups
•Russian twist

5 stations/ 6 per station

Station #1
45/15 x 4 / Tabata Pick any 1 or 2
•Chest Press
•Bench Hop ups
•SitSquat Thruster
•Bench Crunches

Station #2
Max distance on TREAD 8m

Station #3
45/15 x 4 / Tabata Pick any 1 or 2
•Burpee
•V-Ups
•Snow Boarder
•Front Plank

Station #4
45/15 x 4 / Tabata Pick any 1 or 2
•Box Jumps
•Goblet Squats
•Box Jumps
•DeadLift

Station #5 Max Effort 2 min :30-45 to switch (compete against each other)
VIRTUAL PICK ANY 3 CARDO OPTIONS

•Max Echo
•Max Erg
•Max Row

5m warmup. Strength is Pacer. 6 peeps per station. 9m rounds

#1. Rower/KB
•max cardio
•swings x 10 dead to squat x 10

#2. Boxes/Balls
•box jumps/tuck jumps
•skiers x 10, sumo squats x 10 (Pacer)

#3. Straps
•SL Burpees (R) x 10
•SL Burpee (L) x 10
•Ab rollers or hollow rocks

#4. Weights
•thrusters x 20 (Pacer)
•skaters

#5. weights
•max cardio
•renegade rows x 30 (total)

5m warmup. 10m AMRAP
#1. Upper
•chest flies x 10
•DB pull over x 10
•Arnold press x 10
•skull crushers x 10
#2. Core
•tricep push-ups x 15
•leg raise ceiling stompers x 15
•bicycle crunches x 30 (ttl)
•commando crawl x 30 (ttl)
5m cardio break!
#3. Lower
•squats x 10
•curtsey lunge (R) x10
•curtesy lunge (L)x10
•deadlifts x 10
#4. Bosu
•push-ups x 15
•full sit-up x 15
•crossover crunch (R)x15
•crossover crunch (L)x15

5m warmup. 30/30x12
#1. Cardio/weights
•max cardio
•thrusters
#2. Boxes/cardio
•max box jumps / tuck jumps
•max cardio
#3. Bikes/Balls
•max cardio
•clean squat slam or squat curl press
Team Finisher (10m)
•20 goblet squats followed by 3 tuck jumps. -2 squats on top of every min, tuck jumps stay at 3. Work your way down to 2 squats 3 tuck jumps

5m warmup. 40/20x3

#1. KB
•swings
•goblet squats
•deadlifts

#2. Risers
•sit jump squats
•log hop overs
•dips

#3. Balls
•ball slams
•press release
•burpee ball slams

#4. Weights
•SA hang clean (R)
•SA hang clean (L)
•pulsing squats

*10 min sn**ch finisher! 30 sec on 30 secs off. Either stay on one side then do the other or you can do alternate.

5m warmup
40/20x30

#1.
Neutral grip chest press
Front sit squats
Wide bicep curls
Elevated glute bridge

#2.
Sumo squats
Off set push-ups (R)
Sumo deadlifts
Off set push-ups (L)

#3.
Pistols squat (R)
Bent over row
Pistols squat (L)
Bent over fly

#4.
Shoulder Press
Side plank reach through (R)
Alt Cossack squats
Side plank reach through (L)

45/15x1:pick 2/ Tabata set.

#1. Surges
•thrusters
•skaters
•power burpees
•sit-ups

#2. Bikes/weights
•climb 15+
•bicep curl/spin 8-10
•max sprint
• shoulder press/spin 8-10

#3. Equalizers
•push-ups
•Spider-Man’s
•inverted row
•donkey kicks

#4. KB
•swings
•SA row (R)
•SA row (L)
•deadlift to high pull

#5. Walls balls
•ball to beam
•butt to ball
•Russian twist
•power jacks (w/ball)

#6. Bosu
•bound (R)
•bound (L)
•reverse burpees
•3 way raise

5m warmup

#1. Core 30/15x3 (9m)
•Russian twist
•ceiling stompers
•alt leg vups
•baby crunches w/pause at top
#2. EMOM x 4 (20m)
•side to side touch downs x 40 secs
•sn**ch (R) x 10-12
•sn**ch (L) x 10-12
•burpees x 40 secs
•diamond or narrow push-ups x 10-12

#3. AMRAP (8m)
•jump squats x 10
•push press x 10
•alt rev lunges x 20 (ttl)
•mt climbers x 20 (ttl)

#4. Tabata (8m)
A. Swings
B. Goblet squats

5m warmup.
#1.Partner Challenge 10m
•x200 Jump Rope
•Step-up to OH press (R) x10
•Step-up to OH press (L)x10
#2. Partner Challenge 10m
•Thrusters x10
•SitUps x20
•Jump Squats x50
#3. Partner challenge 10m
•Burpee x15
•Over Head Hold :30
•DeadLift to Goblet Squat x10
#4.Partner Challenge 10m
•Low Row x50
•Chest Press x10
•Bi-curls x20
#5. Partner Challenge 10m
•.25 RUN
•Front Plank :60
•Abroller x20

5m warmup. 45/20x3
#1. Upper
•chest press
•seated hammer curls
•bent over fly

#2. Lower
•step up (R)
•step up (L)
•sit squats

*tabata core breakout
•vup / heel taps

#3. Upper
•SA row (R)
•SA row (L)
•narrow push-ups

#4. Lower
•split squat (R)
•split squat (L)
•DB frog pumps