FULL-BODY SWEAT WORKOUT
E2MOM x 10 MINUTES
1:00 Cardio Choice
16 Box Step Ups
Into…
E2MOM x 10 MINUTES
10 Burpees + Extra Push-up
Max Cardio in Remaining Time
(No Measure)
FINISHER
NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Leg Lifts
40 Skull Crushers
*Break up in any order or in any combination in sets/reps.
HF30 PUSH x PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES
1 DB Thruster
2 DB Push Press
3 DB Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
FULL BODY WORKOUT
3 SETS FOR MAX REPS
1:30 – Max Alt Single DB Up-Downs
-Rest :30-
1:30 – Cardio Choice
-Rest :30-
1:30 – Max Weighted Sit-Ups
-Rest :30-
(Score is Reps)
FINISHER
5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-
HF30 FULL-BODY SPRINT WORKOUT
ON A 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers
30 DB Toe Taps
20 Squat Thrusts
Max Plank Hold in Remaining Time
-Rest 2:00-
ON A 8:00 CLOCK…
2:00 Cardio Choice
20 Squat Thrusts
30 DB Toe Taps
40 Crossbody Mountain Climbers
Max Plank Hold in Remaining Time
(Score is Max Plank Time)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)
HF30 PUSH x PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES*
12 Alt Single DB Up-Downs
20 DB Slides
Max Double Unders in Remaining Time
-Rest 1:00 b/t Sets-
*Start From the Top w/ Each AMRAP
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
EMOM x 21 MINUTES
MIN 1 – :50 Max Alt Reverse Lunges
MIN 2 – :50 Max Controlled Sit-Ups
MIN 3 – :50 Max Single DB Russian Swings
(Score is Reps)
FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold
HF30 PUSH x PULL WORKOUT
AMRAP x 3 MINUTES
Max DB Renegade Row
-Rest 1:00-
4 SETS FOR MAX REPS
1:00 – Max Single DB Push Press*
1:00 – Max Double DB Hang Power Clean
-Rest 1:00-
AMRAP x 3 MINUTES
Max Renegade Row
*Hold DB Across Chest
(Score is Total Renegade Rows)
HF30 FULL BODY WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press
MIN 2 – :45 Plank
MIN 3 – :45 Max DB Hollow Flutter Kicks
MIN 4 – :45 Cardio Choice
(Score is Reps)
FINISHER
5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold
HF30 FULL-BODY SPRINT WORKOUT
EMOM x 6 MINUTES
MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 4 MINUTES
MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank
MIN 2 – :50 Max Alt DB Snatches
– Rest 1:00 –
EMOM x 2 MINUTES
MIN 1 – :50 Burpees
MIN 2 – :50 Max Alt DB Snatches
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
(No Measure)
HF30 PUSH x PULL WORKOUT
EVERY 3:00 x 6 SETS
1:00 Cardio Choice
20 Alt Single DB Russian Swings*
Max Box Dips in Remaining Time
*Perform Single Arm DB Swing, alternating arms for each swing- option to use a KB or DB
(Score is Weight)