8 minute Abs
Bodyweight

8 minute Abs

Perform each exercise for 30 seconds, followed by a 30 second rest. Complete the circuit twice. WORKOUT: 2 ROUNDS -Reverse Crunches-Russian twists-Butterfly sit ups-Flutterkicks
Rowing Intervals
Conditioning

Rowing Intervals

Perform the following intervals with 1 minute of rest between each interval. Aim to row at a high intensity during each work period. WORKOUT: Warm-up:Row x 2 minutes (easy pace) Work:-Row 250 mete...
10 min Jump Rope
Conditioning

10 min Jump Rope

Perform the following circuit for 1 round. Each exercise is done for 1 minute, with minimal rest between exercises. WORKOUT: Warm-up:-Jump rope x 1 minute (easy)Work:-Jump Rope x 1 minute (steady ...
HIIT the Track
Running

HIIT the Track

Perform the following intervals with 1 minute of rest between each interval. Aim to run at a high intensity during each work period. WORKOUT: Warm-up:-Jog x 800mWork:200 meters sprint-1 minute rest...
Assault bike metcon
Conditioning

Assault bike metcon

Perform the following circuit for 3 rounds. Aim to complete each round as quickly as possible, taking minimal rest between exercises. Rest for 1 minute between rounds. WORKOUT: Warm-up:-Assault Bik...
7 minute Abs
Core

7 minute Abs

Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit once. WORKOUT: -Crunches-Bicycle Crunches-Plank-Leg Raises-Russian Twists-Reverse Crunches-Plank with Should...
Prison Break
Bodyweight

Prison Break

After warming up, rest for 1 minute then set the timer for 12 minutes and perform as many rounds as possible. Don't give up!! WORKOUT: Warm-up:-Jumping jacks x 2 mins Work: 12 minutes AMRAP-Push-Up...
Bodyweight Metcon
Bodyweight

Bodyweight Metcon

Perform each exercise consecutively with minimal rest between exercises. Complete the circuit for a total of 4 rounds. WORKOUT: 4 ROUNDS Bodyweight Squats x 15-20Push-Ups x 10-15Walking Lunges x 20...
Valor Circuit
Training

Valor Circuit

The Valor Circuit is designed to build strength, endurance, and mental resilience while paying tribute to the values of courage and perseverance.   Complete the following exercises in order, focusi...