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



2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)
30 Seconds Front Plank
30 Seconds Glute Bridge
30 Seconds Air Squats
30 Seconds Glute Bridge Walkouts
30 Seconds Inchworm to Push-up

Single Dumbbell Warmup

Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats


For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbell Power Snatches
30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees


  • Burpees at the top of every minute will interrupt your progress on this chipper workout
  • Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
  • With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can
  • After each set of burpees, pick up wherever you left off in the round
  • The workout ends following your 30th single dumbbell overhead squat
  • We expect this workout to take between 12-16 minutes to complete


  • This number is meant to be relatively small
  • This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
  • Adjust the rep number as needed to meet this stimulus
  • Being standard burpees, you’ll clap at full extension with some air under the feet at the finish


  • We’ll use a single, moderate weight dumbbell for all 6 movements today
  • Choose your weight based off the most challenging movement for you – likely the overhead squat
  • This should be a load that you could cycle for 15+ reps unbroken when fresh
  • Within the workout, you should be able to hold on for 10 reps at a time before dropping on each movement
  • You’ll alternate arms every 5 reps on the following movements:
  • Dumbbell Deadlifts
  • Dumbbell Russian Swings (If Holding Handle)
  • Dumbbell Overhead Squats
  • You’ll alternate arms every 1 rep on the following movements:
  • Dumbbell Hang Squat Cleans
  • Dumbbell Power Snatches
  • See below for video demos of each movement:
  • Single Dumbbell Deadlifts
  • Single Dumbbell Russian Swings
  • Single Dumbbell Goblet Squats
  • Single Dumbbell Hang Squat Cleans
  • Single Dumbbell Power Snatches
  • Single Dumbbell Overhead Squats



Performed With (95/65)
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats


  • Odd Object Deadlifts
  • Odd Object Russian Swings
  • Odd Object Goblet Squats
  • Odd Object Hang Squat Cleans
  • Odd Object Power Snatches
  • Odd Object Overhead Squats


  • This can be a very challenging movement
  • Single dumbbell front squats are the next best option


  • If you performed last Saturday’s workout “Gone In 60 Seconds”, the approach will be fairly similar
  • There are a couple ways to approach this workout
  • The first is to maintain a steady speed throughout the workout
  • In this option, it’s simply about finding a speed that you won’t slow down from at all during the workout
  • This likely means steady burpees followed by smooth, controlled sets on the dumbbell
  • The second option is to work at a higher intensity and include some rest in each round
  • In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
  • The shorter amount of time you work, the faster your pace should be, as there is more rest built in
  • The faster pace of this strategy allows you to get a good deal of work done in less time
  • The transition and rest allows you to catch your breath and be ready to attack the burpees right at the start of the minute

Body Armor

3 Rounds:
30 Seconds Max Double Dumbbell Row
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Max Push-ups

Rest 1 Minute Between Sets


  • Todays Body Armor will target the front side and the back side of the body
  • Each round lasts 2 minutes and is followed by 1 minute of rest
  • In these 30 second windows, you’ll accumulate as many reps as you can
  • We’ll alternate between a pulling movement and a pressing movement
  • This will allow you to keep moving for the majority of the 30 seconds



  • Hand Release Push-ups
  • Elevate Hands to Box or Bench
  • Knee Push-ups


  • Use a Single Dumbbell (30 Seconds Each Side)