Two women exercising in a gym, one doing pull-ups and the other crawling on the mat, with battle ropes on the floor.

Featured Workout

A new workout every month to help you stay consistent, get stronger, and see real results.

A woman on a treadmill grimacing and leaning forward, while a man next to her is running on a treadmill, wearing a dark shirt and shorts.
Close-up of a person's feet in athletic shoes on a running treadmill, with gym equipment blurred in the background.

20 sec work 

10 Sec rest

8 rounds (4 min)

Alternate between the 2 exercises for the work

Sprint

Kettlebell Swings


Block 1 - tabata

Block 2

Sled push 20 yards

Sled pull 20 yards

Jackknife x20

4 rounds


20 sec work 

10 Sec rest

8 rounds (4 min)

Alternate between the 2 exercises for the work

Airdyne Bike

Kettlebell Clean and Press


Block 3 - tabata

Block 4

Burpee rope slams x10

Ropewave w/Alternating reverse lunges x10 per side

Rope Russian Twist X10 per side

4 rounds


20 sec work 

10 Sec rest

8 rounds (4 min)

Alternate between the 2 exercises for the work

Skierg

Kneeling woodchop (alternate sides each time you come to this exercise)


Block 5 - Tabata

Block 6

Landmine split jerk X10 per side

Medicine ball slams x15

Sit up press w/medicine ball x15

4 Rounds


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Three women in gym workout with barbells, lifting weights, in a black and white photo.