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Workouts

Workouts

December 2, 2020

INDUSTRIOUS LIVE CLASS

BODYWEIGHT
5 times through:
AMRAP 2 minutes
10 Squat
10 Sit up
AMRAP 2 minutes
5 Bulgarian split squat *per leg
15 Mountain climber

DUMBBELL/KETTLEBELL
5 times through:
AMRAP 2 minutes
10 Squat
10 Sit up
AMRAP 2 minutes
5 DB Deadlift
15 Mountain climber

BARBELL
5 times through:
AMRAP 2 minutes
10 Squat
10 Sit up
AMRAP 2 minutes
5 Deadlift
15 Mountain climber

CARDIO
5 times through:
AMRAP 2 minutes
10 Squat
10 Sit up
AMRAP 2 minutes
Calorie Row, Ski or Bike

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December 1, 2020

INDUSTRIOUS LIVE CLASS

BODYWEIGHT
9 rounds of
20 seconds on/10 seconds off
Plank to Pike toe touch
Push up + shoulder tap
Jumping lunge
*Rotate movements every 30 seconds

DUMBBELL/KETTLEBELL
9 rounds of
20 seconds on/10 seconds off
Alt 1-arm DB snatch
Push up + shoulder tap
Jumping lunge
*Rotate movements every 30 seconds

BARBELL
9 rounds of
20 seconds on/10 seconds off
Power snatch
Push up + shoulder tap
Jumping lunge
*Rotate movements every 30 seconds 

CARDIO
9 rounds of
20 seconds on/10 seconds off
Calorie Row, Ski or Bike
Push up + shoulder tap
Jumping lunge
*Rotate movements every 30 seconds

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November 30, 2020

INDUSTRIOUS LIVE CLASS

BODYWEIGHT
AMRAP 7 minutes
14 Jumping squat
14 Burpee
Rest 1 min
AMRAP 5 minutes
10 Jumping squat
10 Burpee
Rest 1 min
AMRAP 3 minutes
6 Jumping squat
6 Burpee 

DUMBBELL/KETTLEBELL
AMRAP 7 minutes
14 DB Thruster
14 Burpee
Rest 1 min
AMRAP 5 minutes
10 DB Thruster
10 Burpee
Rest 1 min
AMRAP 3 minutes
6 DB Thruster
6 Burpee

BARBELL
AMRAP 7 minutes
14 Thruster
14 OTB Burpee
Rest 1 min
AMRAP 5 minutes
10 Thruster
10 OTB Burpee
Rest 1 min
AMRAP 3 minutes
6 Thruster
6 OTB Burpee

CARDIO
AMRAP 7 minutes
14 Calorie Row, Ski or Bike
14 Burpee
Rest 1 min
AMRAP 5 minutes
10 Calorie Row, Ski or Bike
10 Burpee
Rest 1 min
AMRAP 3 minutes
6 Calorie Row, Ski or Bike
6 Burpee

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November 27, 2020

INDUSTRIOUS LIVE CLASS

BODYWEIGHT
Every 2 minutes for 10 Rounds:
Odd rounds
10 Plank to pike toe touch
10 V-up
Max Squat jacks
Even rounds
10 Cossack squat
10 Burpee
Max Push ups

DUMBBELL/KETTLEBELL
Every 2 minutes for 10 Rounds:
Odd rounds
10 DB Bent over row
10 V-up
Max DB Hang squat clean
Even rounds
10 KB SDLHP or DB Deadlift
10 Burpee
Max DB Push press

BARBELL
Every 2 minutes for 10 Rounds:
Odd rounds
10 Bent over row
10 V-up
Max Hang squat clean
Even rounds
10 SDLHP
10 Burpee
Max Push press

CARDIO
Every 2 minutes for 10 Rounds:
Odd rounds
10 Plank to pike toe touch
10 V-up
Max Squat jacks
Even rounds
Max Calorie Ski, Row or Bike

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November 26, 2020

INDUSTRIOUS LIVE CLASS

BODYWEIGHT
3 rounds of
40 seconds on/20 seconds off
Up-Down
Reverse sit up
Jumping jack
Push up
Air squat
Side crunch heel tap

DUMBBELL/KETTLEBELL
3 rounds of
40 seconds on/20 seconds off
Alt 1-arm DB Power snatch
Reverse sit up
DB Curl
Push up
Goblet squat
Side crunch heel tap

BARBELL
3 rounds of
40 seconds on/20 seconds off
Power snatch
Reverse sit up
Hang power clean
Push up
Back squat
Side crunch heel tap

CARDIO
3 rounds of
40 seconds on/20 seconds off
Calorie Ski, Bike or Row
Reverse sit up
Push up
Calorie Ski, Bike or Row
Air squat
Side crunch heel tap

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November 25, 2020

INDUSTRIOUS LIVE CLASS
BODYWEIGHT
4x through:
3 minutes max rounds:
12 Alt 1-leg toe touch
6 Box dip
1 minute:
Plank hold

DUMBBELL/KETTLEBELL
4x through:
3 minutes max rounds:
12 DB Deadlift
6 DB Shoulder to OH
1 minute:
Plank hold

BARBELL
4x through:
3 minutes max rounds:
12 Deadlift
6 Shoulder to OH
1 minute:
Plank hold

CARDIO
4x through:
3 minutes:
Max Calorie Bike, Ski or Row
1 minute:
Plank hold

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November 24, 2020

INDUSTRIOUS LIVE CLASS
BODYWEIGHT
AMRAP 6 minutes x 2:
14 Mountain climbers
12 Push up
10 Jump-overs or jump-tucks
8 Jumping lunge steps
Rest 2 minutes between AMRAP’s

DUMBBELL/KETTLEBELL
AMRAP 6 minutes x 2:
14 Lateral hops over DB
12 DB Bench or Floor press
10 DB Power clean
8 DB Thruster
Rest 2 minutes between AMRAP’s

BARBELL
AMRAP 6 minutes x 2:
14 Lateral bar hop
12 Push up
10 Power clean
8 Thruster
Rest 2 minutes between AMRAP’s

CARDIO
AMRAP 6 minutes x 2:
14 Calorie Bike, Ski or Row
12 Push up
10 Jump-overs or jump tucks
8 Jumping lunge steps
Rest 2 minutes between AMRAP’s

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November 23, 2020

INDUSTRIOUS LIVE CLASS
BODYWEIGHT
AMRAP 6 minutes:
1-2-3-4-5…etc.
Jumping squat
Sit up
Rest 1 minute
On an 8 minute clock,
Start where you finished and ladder down back to 1.
Then, with remaining time, max
Burpees

DUMBBELL/KETTLEBELL
AMRAP 6 minutes:
1-2-3-4-5…etc.
Goblet squat
Sit up
Rest 1 minute
On an 8 minute clock,
Start where you finished and ladder down back to 1.
Then, with remaining time, max
Burpees

BARBELL
AMRAP 6 minutes:
1-2-3-4-5…etc.
Front squat
Sit up
Rest 1 minute
On an 8 minute clock,
Start where you finished and ladder down back to 1.
Then, with remaining time, max
Burpees

CARDIO
AMRAP 6 minutes:
1-2-3-4-5…etc.
Calorie Bike, Ski or Row
Sit up
Rest 1 minute
On an 8 minute clock,
Start where you finished and ladder down back to 1.
Then, with remaining time, max
Burpees

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November 20, 2020

INDUSTRIOUS LIVE CLASS
BODYWEIGHT
3x through:
AMRAP 4 minutes:
6 Push up
8 Squat jacks
10 Tuck crunch
AMRAP 4 minutes:
6 Box dip
8 Cossack squat
10 Mountain climbers

DUMBBELL/KETTLEBELL
3x through:
AMRAP 4 minutes:
6 Push up
8 DB Hang squat clean
10 Tuck crunch
AMRAP 4 minutes:
6 DB Push press
8 DB Deadlift
10 Mountain climbers

BARBELL
3x through:
AMRAP 4 minutes:
6 Push up
8 Hang squat clean (135/95#) 
10 Tuck crunch
AMRAP 4 minutes:
6 Push jerk (135/95#)
8 Deadlift (135/95#)
10 Mountain climbers

CARDIO
3x through:
AMRAP 4 minutes:
6 Push up
8 Squat jacks 
10 Tuck crunch
AMRAP 4 minutes:
Calorie Row, Bike or Ski

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November 19, 2020

INDUSTRIOUS LIVE CLASS

BODYWEIGHT
Every 2 minutes for 16 minutes:
60 Lateral hops
30 Reverse Lunge step
Max Plank shoulder taps
Rest 2 minutes
AMRAP 2 minutes:
10 Bicycle crunch
10 Side crunch heel tap
10 Flutter kicks

DUMBBELL/KETTLEBELL
Every 2 minutes for 16 minutes:
60 Lateral hops over DB
30 Reverse Lunge step w/ DB at chest
Max Russian twist w/ DB
Rest 2 minutes
AMRAP 2 minutes:
10 Bicycle crunch
10 Side crunch heel tap
10 Flutter kicks

BARBELL
Every 2 minutes for 16 minutes:
40 Lateral bar hops
15 Thruster (95/65#)
Max Plank shoulder taps
Rest 2 minutes
AMRAP 2 minutes:
10 Bicycle crunch
10 Side crunch heel tap
10 Flutter kicks

CARDIO
Every 2 minutes for 16 minutes:
15 Calorie Row, Bike or Ski
30 Reverse Lunge step
Max Plank shoulder taps
Rest 2 minutes
AMRAP 2 minutes:
10 Bicycle crunch
10 Side crunch heel tap
10 Flutter kicks

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