Equipment list:

-Undersun Bands [MONSTER BANDS]

A] 4 Rounds
- 15 Banded Y-Press
- 20 Banded Front Squats
- 25 Bent Over Rows

B] 15 min | 40 sec on, 20 sec off
- Hollow Body Hold
- Jumping Lunges R
- Jumping Lunges L
- Banded Bear Hugs
- Banded Push-Ups

Equipment list:

-ONE Kettlebell

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Equipment List:
Kettlebells
Jump Rope
Slam Ball (or Med Ball)
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Thanks for being part of the HEF Tribe. Hannah has some discounts ...

Equipment list:

-Kettlebell
-Dumbbell
***************************************************************

Thanks for being part of the HEF Tribe. Hannah has some discounts available for you. Check them out below:
https://heftraining.com/heftribeincentives

Fresh Meal Plans | Sign-up today! https...

Equipment list:

-Kettlebell
-Dumbbell
-Jump Rope

A] 3 Rounds
30 sec: Jump Rope
Rest 10 sec
60 sec: DB Knee Up Down + Clean + Jerk
Rest 20 sec
90 sec: 6 Jump Squats + 12 KB Swings
Rest 30 sec

B] 3 Rounds
30 sec: Jumpe Rope
Rest 10 sec
60 sec: Devil's Press
Rest 20 sec
90 sec: 6 Jumping Lunges +...

Equipment list:

- Jump Rope
- Kettlebell

A] 45 sec on / 15 sec off | 2 Rounds
- Jump Rope
- HAF KB Swings
- Burpees over JR
- Goblet Squats
- Flutter Kicks
- HAF KB DL
- Sprawlees
- HAF Switch Grip Lunges
- V-Ups
- KB Squat High Pull

B] After Party - Every 3 min | 3 Rounds
30s Explosive High...

Equipment list:

- Deck/Bench
- Plate
- Dumbbells

60 sec on / 30 sec off | 3 Rounds
- Burpee Tuck Jumps
- OH Plate Hold
- DB Gorilla Squats
- Deck Incline Chest Press
- 8 Jump Squat Toe Taps + 8 Breakdancers
- Deck Facing Incline Row
- Half Moons
60 sec rest

Equipment list - Hannah:

- Kettlebell
- Dumbbell
- Medball

Equipment list - Paulo:

- Dumbbells
- Medball
- Bench/Deck
- Steel Clubs

6 Rounds - Descending Reps 27-21-15-9-6-3
- Goblet Squats
- Burpees
-

Equipment list:
- Dumbbells
- Mini Bands
- Kettlebells

Tabata 20 sec on / 10 sec off

A] 2 Rounds

- Pulsing Lunges
- KB Ballistic Row

- DB Front Squat
- Banded OH Press

- Bear Crawl to Push-up
- Traveling Side Kickthroughs

B] 1 Round
- Knee Tuck Kick-up
- DB Toe Touches

Workout Starts:

Equipment List:

- Dumbbells
- Jump Rope

A] 3 Rounds
30 sec: Jump Rope
Rest 10 sec
60 sec: Half Kneeling Bicep Curl (30s L/30s R)
Rest 20 sec
90 sec: 30s Fire Feet + 30s Sprawl Jumps + 30s Forearm Plank
Rest 30 sec

REST 90 SECONDS

B] 3 Rounds
30 sec: Jump Rope
Rest 10 sec
60 s...

Equipment list:

-Kettlebell
-Jump Rope

A] Animal Flow | 9 min
- 4 Alternating Side Kickthroughs + 2 Shoulder Taps + Loaded to Unloaded Beast + 2 Alternating Front Steps + 2 Alternating Front Kickthroughs + Unload Beast Wave

B] 8 Rounds
- 8 HAF KB Swings
- 8 HAF Goblet Squats

C] 8 Rounds
- 100...

Equipment list:

- Medball/Bench/Deck
- Kettlebells

Part A] 8 min EMOM
Odd min: 8 DKB Strict Press
Even min: 14 V-Ups

Part B] 16 min EMOM
- 11 Med Ball Incline Chest Press
- 12 Squat Sprawls
- 13 KB Thrusters
- 14 Breakdancers

Equipment list:

- One Kettlebell
- Jump Rope

5 Rounds
- 60 sec Jump Rope
- 60 sec Gorilla Squats
- 60 sec Sprawls
- 60 sec Alternating KB Standing Cleans
- Rest 60 sec

Equipment list:

- Dumbbells
- Mat

7 Rounds
- 7 Sprinter Burpees
- 7 DB Front Squats
- 7 Plank Up Downs
- 7 DB Arnold Press
- 7 Push-Ups
- 7 DB Knee Up Downs
- 7 V-Ups

Equipment list:

- Medball
- Kettlebell
- Dumbbell

A] 45s on, 15s off | 2 Rounds | 10 min
- Squat Sprawls
- KB Pull + Press
- Med Ball Ninjas
- Breakdancers
- Med Ball Knees to Chest

B] 3 rounds | 12 min cap
- 8 Med Ball Overhead Slam
- 16 Jumping Lunges
- 24 DB Bicep Curls

C] 40s on, 20s off ...

Equipment list:

- Dumbbells
- Kettlebells
- Medball
- Jump Rope

45 sec on / 15 sec off | 2 Rounds
- KB Squat Hinge
- Jump Rope
- Sprawl Frog Kick
- Leg Lifts
- Med Ball Sumo Squats
- DB Frontal + Lateral Raise
- Med Ball Cowboy Squat
- L-sit Hold/Seated Leg Raises
- Around the World
- V-Up + S...

Equipment list:

- Plate
- Kettlebell
- Dumbbell

60s on / 30s off | 3 Rounds
- Superhero Burpees
- DB Hammer Curls
- KB Squat Clean
- SL DL
- Plate Pick-Up
- Weighted Plank Hold
- KB Hike Swing

Equipment list:

- Dumbbells
- Kettlebell
- Jump Rope

A] 4 min EMOM
- Odd min: 45 sec Mountain Climbers
- Even min: 16 KB Goblet Squats

B] 6 min EMOM
- Odd min: 45s Plank Hold
- Even min: 14 DB HAF Lunges

C] 8 min EMOM
- Odd min: 45s Jump Rope
- Even min: 13 DB Lateral Raises

D] 10 min EMOM
-...

Equipment list:
- Kettlebell
- Medball

A] 20 sec on / 10 sec off, 2 Full Rounds

- Bent Over Med Ball Slams
- Bent Knee Hollow Holds

- KB Swings
- KB Deadlifts

- Med Ball Jacks
- KB Squats

B] Tabata, 1 Round
- Lunge Heel Kick L
- Lunge Heel Kick R

Equipment list:
- Kettlebells [Dumbbells]
- Jump Rope

A] 3 Rounds
30 sec: Loaded to Unloaded Beast
Rest 10 sec
60 sec: 5 Half Sprawls + 5 Strict Press
Rest 20 sec
90 sec: 30s Jump Squats + 30s Bear Crawl Hold + 30s Jump Rope
Rest 30 sec

B] 3 Rounds
30 sec: Alternating Front Steps
Rest 10 sec
60...

Workout starts: 9:15

Equipment list:
- Adjustable deck/bench
- Dumbbells

A] 4 Rounds
- 10-12 Incline Pause Chest Press
- Rest 60 sec

B] 3 Rounds
- Burnout Eccentric Floor Press
- Max Effort Push-ups
- Rest 60 sec

C] 3 Rounds
- 12 DB Crush Grip Press
- 10 DB Narrow Stance Push-Up
- Rest 60 sec

Workout starts: 15:30

Equipment list:
- Kettlebells [Dumbbells]
- Bench
- 2" platform for heel elevation [books, blocks.. anything that can add some height]
- Mini Bands

A] 3 Rounds
- 12 Banded Squats
- 12 Banded Standing Abductions
- 12 Hip Thrusts

B] 3 Rounds
- 12 DKB Lunges R
- 12 DKB Bulga...

Workout starts: 14:30

Equipment list:

Monster Bands
Dumbbells

A] 4 Rounds
- 20s DB Circles
- 12-14 Drag Curls
- Rest 30 sec

B] 4 Rounds
- 20s Burnout Tricep Extension
- 12-14 DB Kneeling Tricep Extension
- Rest 30 sec

C] 4 Rounds
- 14 Alt. Bicep Curls
- 10 Bent Over SA Curl R
- 10 Bent Over...

Workout starts: 11:45

Equipment list:

Pull-Up Rig [Monster Bands]
Dumbbells
Kettlebells
Bench [Medball]

A] 4 Rounds
- 10 Eccentric Pull-ups/Monster Band Pull-downs
- 30s rest

B] 4 Rounds
- 12-14 DB Pull Overs
- 30s rest

C] 6 Rounds
- 12-14 DKB Deadlifts
- 10 HAF KB Swings
- 30s rest