Zoom Class Schedule:

Monday- 6:30am & 9:00am

Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Wednesday- 6:30am & 9:00am

Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)

Friday- 6:30am & 9:00am

Saturday- 9:00am

Login for all ZOOM classes- Meeting Password- 214698



3 Rounds:
30 Seconds Active Samson
30 Seconds Alternating Bird Dogs
30 Seconds Jumping Jacks


3 Rounds:
30 Seconds Box Step-ups
30 Seconds Front Plank
30 Seconds Inchworm to Push-up


5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Dumbbell Russian Swings
1 Minute Rest


  • We’ll work through three 1-minute stations in today’s 5 round workout
  • Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 15 minutes or work time
  • With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout
  • Reps cans be recorded during the rest between rounds


  • Plate hops are a simple plyometric movement that do a great job of getting your heart rate up due to their quick cycle time
  • We’ll count a rep every time the feet make contact with the top of the plate
  • Ideally we’re using a plate that is fairly low to the ground


  • You’ll anchor your feet under dumbbells, the couch, or another sturdy object for this station
  • Hold a dumbbell high up on your chest as you do your sit-ups
  • This is ideally a weight that allows you to move for the majority of the minute
  • If you only have heavy weights available, complete “strict sit-ups” instead where you don’t use an arm throw


  • Holding one head of the dumbbell, you’ll swing the weight high enough that the arms are parallel with the ground at the finish
  • This should be a weight that you are capable of swinging for 30+ reps unbroken when fresh
  • You can also hold the handle of the dumbbell and swing with one arm, alternating sides every 5 reps



  • Box Jumps
  • Line Hops
  • Over and Back Dumbbell Hops
  • Double Taps
  • Reverse Lunges Off Plate


  • Reduce Weight
  • Strict Sit-ups (No Arm Throw)
  • Regular Sit-ups
  • Front Plank


  • Single Arm Dumbbell Russian Swings
  • Russian Kettlebell Swings
  • Odd Object Swings
  • Glute Bridges (Weighted or Unweighted)


  • Let’s aim for consistency across the 5 rounds of work today, with the goal being to move for as much time as you can within each 1 minute window
  • The plate hops and weighted sit-ups are the easiest stations to keep moving on, but the swings will present a bigger challenge
  • Coming off the sit-ups (where the heart rate isn’t that high) and having 1 minute of rest to follow is a nice incentive to hold on to the dumbbell for most of the minute
  • Get to at least the 30 second mark before putting the weight down
  • If you’re feeling good at half way, see if you can hold on for another 15 seconds
  • If you still feel like you’re able to hold on at 45, let’s finish out the whole minute
  • These mini goals within the minute can help you get the most out of your time on the dumbbell