A 45 minute do-it-anywhere fitness program made for ANYONE that requires as little as a set of dumbbells. You’ll have access to 5 unique workouts per week including strength training, complexes, circuits, and accessories all designed to give you a great workout and have fun doing it.
Prep
A
General Warm-up
General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea
Prep
B
Prep Circuit 2 - Upper
3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 10 Band Pull Aparts 20 Plate Hops or 30 Jump Rope 10 Cuban Press 20 Plank Shoulder Taps *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!
C1
1/2 Kneel 1-Arm Overhead Press
4 x 8
C2
Chin-up
4 x 8
D1
Sumo Stance Bent Over Row
3 x 15
D2
DB Glute Bridge Floor Press
3 x 12
E1
Bent Over Rear Delt Fly
3 x 15
E2
DB Tricep Kickback
3 x 15
E3
DB Bicep Curl Isometric Carry
3 x 3
Conditioning
A
General Warm Up Sweat
General Warm-up We all warm up a bit differently so, you're more than welcome to do your own thing for your warm-up! Whether that's biking, jumping rope, or whatever, choose something that will get you nice, toasty, and ready to jump right into your prep circuit.
Conditioning
B
Prep Circuit- Total Body
2-3 Rounds for Quality: 5 Inchworm to a Spider Lunge 5 Worlds Greatest (ea side) 10 Band Pull Aparts 10 Lateral Lunges
Tabata
C
Tabata Time! 4 min with each section before going to the next Tabata = :20s on, :10s off x 8 intervals 1) Tabata Alternating DB Snatches - Rest 1 min - 2) Tabata Push Ups - Rest 1 min - 3) Tabata Hang Power Clean to Overhead - Rest 1 min - 4) Tabata Jumping Lunges *Each movement is performed for 8 rounds of 20s on, 10s off with a goal of max total reps for each. You'll rest 1:00 between tabatas! You can use different weights for the 2 DB movements if you'd like! It will take 19 minutes total to complete.
Core Accessory Circuit
D
3 Sets of: 10-12 Side Plank Crunches 10-12 Supermans
Prep
A
General Warm-up
General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea
B1
Lateral DB Step-Up
4 x 8
B2
One-Arm Curl + Press
3 x 10
Conditioning Circuit
C
Buy In: 500m Row then 3 Rounds: 10 Pull-ups 15 Sit Ups 20 Air Squats Buy Out: 500m Row Running: 500m = 400m run No pull-up bar? No problem! YOu can do DB Bent Over Rows, Inverted Rows, or Ring Rows
D1
Frog Pump
3 x 20
D2
Sidelying Hip ABDuction
3 x 20
Conditioning
A
General Warm Up Sweat
General Warm-up We all warm up a bit differently so, you're more than welcome to do your own thing for your warm-up! Whether that's biking, jumping rope, or whatever, choose something that will get you nice, toasty, and ready to jump right into your prep circuit.
B1
Dual DB 1-Leg RDL
5 x 8
B2
Hand Release Push-Up
5 x MAX
Conditioning Circuit
C
10- 1 Crisscross: DB Thrusters Burpees * Perform 10 DB Thrusters then 1 Burpees. Then, 9 DB Thrusters and 2 Burpees, etc until you reach 1 DB Thruster and 10 Burpees
D1
Pike Leg Lifts
3 x 15
D2
Single Arm Plank
3 x 30
With an extensive background in sports, coaching, and programming, Quiana knows what it takes to achieve your fitness goals.
Join Black Iron Training and become the strongest, fittest version of yourself.
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