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 Pigeon Pose (Each Side)
30 Seconds Active Divebombers
30 Seconds Double Dumbbell Romanian Deadlifts

16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest



  • Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off
  • We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes
  • After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out
  • Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round
  • Your score will be the lowest number of reps at each movement added together
  • For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps


  • The dumbbell weight is designed to be on the lighter side
  • Touch one head of the dumbbells on the outside of the feet in the bottom of each rep
  • This should be a weight that you are capable of competing for 35+ reps unbroken when fresh
  • Within the workout you should be able to hold on for all 20 seconds
  • If you have a barbell available and would like to use it, the prescribed weight would be (135/95)



  • Single Dumbbell Deadlifts (Alternate Arms Every Round)
  • Barbell Deadlifts
  • Slamballs
  • Kettlebell Swings


  • With simple movements, light weights, rest built in, and alternating muscle groups – the goal today is to keep moving for all 20 seconds each round
  • The big thing to consider is your cycle speed on these movements
  • With the score being the lowest rep number at each movement over the 16 rounds, we’re looking for consistency
  • Look to cycle these reps quickly while maintaining the range of motion standards
  • We’re going to feel out a full practice round to give you an idea of what speed you’ll be able to hold for 16 rounds
  • After completing this round, rest 3-5 minutes before starting the workout

Body Armor

4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges

Rest 1 Minute Between Sets



  • Todays Body Armor focuses on the muscles of the posterior chain with 3 variations of glute bridges
  • These sets are not for time – focus on quality over speed
  • Move directly from one movement into the next and rest 1 minute between sets
  • You can stay at the same weight or increase weight each round for the weighted glute bridges
  • See below for demos of each movement