florida native flowers

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Back and Lat Burst workout 
Weights
Ball
24” elv

Tabata pair  20:10 8x 4 minutes
1. Decline Burpee Deadlift
2. Y press

Reps 10 reps each 3x
1. Pullovers on ball
2. Renegade rows 2=1
3. SA rows

Tabata pair  20:10 8x 4 minutes
1. Side plank pull overs + knee tuck
2. Pushup row t press 

HIIT 50:10 2x 8 minutes
1. Lateral Sandbag drag + staggered pushup plank hop
2. Back fly burpee (back fly at bottom and top)
3. Manmakers 
4. Decline Burpee close row

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PHAT #4 by Jori

Weights & sandbag
Chair or step stool
Sliders
20" plyo box

**Jori did 12 reps for every exercise in each round. Repeat each round 3x.**
 
Round #1: I am doing 10 reps 2x 
1. Deficit Curtsy Lunge (R) Deficit Curtsy Lunge (L)
2. OH Press SSD
3. Side Lunge on Slider to RDL (R) (Slide leg out then in, take leg off of slider to do RDL) 5/leg
4. Front Raises
5. Step Ups (Right) Step Ups (Left)
6. Full Release Single Leg Push-ups (Alt. R/L)




Round #2: 10 reps 2x 
1.  Pendulum Lunges pulses + pistols (5/leg) 
2.  T-Arms Bicep Curls
3.  Front Weighted Good Morning + A$$ to Grass Squat
4. Pullovers in Single Leg Bridge Position (5 reps on Right, 5 reps on Left)
5.  SL Deadlift with Hand Switch (one DB and Alt. Hands w/each DL) 5/leg 
6.   OH Triceps Extension in Boat Pose
 
Cardio No Rest Tabata: 30:30, x2
1. Burpee Push-up + Switch Lunge
2. Jump Squats
3. 4 Mtn. Climbers + 2 Spiderman Push-ups
4. Tricep dip Crab Kicks 
 
Round #3: 10 reps 2x
1. Standing Donkey Kick Back + SA Bicep Curl 5/leg
2.  Rear Delt Flys
3.  Weighted UFC’s
4.  Alt. Cross Leg Renegade Row in Plank (start in push-up position on DB’s, plyo cross legs and in slight side plank do a renegade row) R/L
5.  Cross Over Step Ups + Knee Drive + Curtsy Lunge 5/ leg
6.  Sit Up w/ Side Twist (Right) (start with hands together at top Right corner of mat, sit up and twist keeping hands together and knees bent, feet flat on the floor) 5/side




Round #4: 10 reps 2x 
1. Deficit Bulgarian Lunge 10/leg
2. Power jack Push-up + alt Step kick Through 
3. Side Lateral Rocket Lunge to Curtsy 10/leg 
4. Bent Over Row 
5. Swing + Wt. stops at Chest level and Rotate 5/ side
6. Ball or Slider Hamstring Curls
  
PHAT Body Complex Finisher: 3x, 5 Reps each
1. Sumo DL
2. Upright Row
3. Push Press
4. Back Squat
5. Alt. Rev. Lunge
6. Bent Over Wide Grip Row
7. Push-up
 
Abs (if time permits):
1. Halo Slams (8 rotations per side)
2. Russian Twists (16)
3. Lying Side Oblique Crunches w/ Sball between legs  (8Right, 8 Left)
4. Weighted Leg Raises 8
5. Weighted V-up (1) + Split V (wt thru legs) (1) + Suitcase Crunch (wt goes over shin area) = 1 rep (8reps)

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Classic Pyramid No Equipment Workout: Happy Birthday Oxana 

1-10 increasing reps pyramid

1. Squat jump forward heel click and back+ heel click 
2. Oblique plank hops to jack push-up 
3. Rollback star jump 
4. Wall Handstand shoulder taps + 3 switch lunges 
5. SL hop to SL burpee and rocket up (1=1)
6. Bear hold donkey kicks and frog push-up 
7. 3 way V ups 
8. Pendulum Lunge hops 
9. Lateral bear crawl to kick-through
10. Pike push-up to angry donkey

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Butt Day Format Chaos by Christine Comeau
 Weights, sandbag
20" elv 
Bosu 
Ankle weights 
Resistance band
chairs

Glute activating warmup: 30:30
1. Frog pumps
2. Clams
3. Donkey kicks
4. Clams
5. Donkey kicks
6. Touchdowns jacks


Strength EMOM (60:60 x 7) 7 minutes 
1. Front lunge
2. Front lunge + SL deadlift
3. Front lunge + SL deadlift + back lunge
4. SL deadlift + back lunge
5. back lunge
 
Superset #1 (60:10:40:10 x 2- first round left, second round right) 4 minutes 
1. Slow-mo weighted lateral step ups
2. Lateral box jump 
 
HIIT ( 50:10 x1)- banded  4 minutes 
1. Banded Lateral lunge squat walk + drop and pop to squat (don’t stand up!)
2. Banded in/out squat jacks + touch opposite hand to opposite foot on the “out”
3. Banded star jump + push up jack burpees
4. Banded + weighted bear crawl walks 
 
Strength rep based pyramid
1. 14 Std deadlift
2. 12 Std deadlift + squat
3. 10 Std deadlift + squat + box jump
4. 8 Std deadlift + squat + box jump + sumo deadlift
5. 10 Squat + box jump + sumo deadlift 
6. 12 box jump + sumo deadlift
7. 14 Sumo deadlift 
 
Strength (20 reps): 
1. Hip thrusts 
2. Hip thrusts + 2 pulse at the top
3. SL bridge + hold at the top and lift/lower your leg + extend laterally- left
4. SL bridge + hold at the top and lift/lower your leg + extend laterally- right 
 
Superset #2 (60:10:40:10 x 2) 4 minutes 
1. Deficit Sumo deadlift + weighted sumo squat 
2. sumo squat jumps
 
HIIT #2 ( 50:10): 4 min 
1. Bosu staggered squat, step off and lateral jump over the bosu, step on and staggered squat
2. Bosu bulg hop to SL push-up and switch 
3. Bosu straddle jumps+ 3 pulses 
4. Feet on bosu, lateral lunge + leg lift the leg on the floor, bring the foot back to the floor and laterally switch feet
 
Banded or ankle weight “cooldown” (60:60)
1. Right leg lifts
2. Right leg lift + leg circle front and back 
3. Right left lift + leg circle front and back + rainbow
4 lay on stomach for frog glute extension
5. Left left lift + leg circle front and back + rainbow
6. Left leg lift + leg circle front and back
7. Left leg lifts