Bonus Workouts (Test)
These are additional workouts you can do on top of those in your program for more variety.
Use buttons below to filter the workouts shown:
Balance WorkoutDuration 33 minutes
Balance Workout
Warm-up
- Single-Leg Stand (Left) – 30 seconds
- Single-Leg Stand (Right) – 30 seconds
- Reverse Lunge with arm reach (Left) – 30 seconds
- Reverse Lunge with arm reach (Right) – 30 seconds
- Standing Hip Circles – 10 each side
Main Workout
- Kettlebell Single-Leg RDL (Left) – 8 reps x 2
- Kettlebell Single-Leg RDL (Right) – 8 reps x 2
- Wall Sit Left – 30 seconds x 2
- Wall Sit Right – 30 seconds x 2
- Bird dog Left – 8 reps x 2
- Bird dog Right – 8 reps x 2
- Glute Bridge Hold (Left) – 30 seconds x 2
- Glute Bridge Hold (Left) – 30 seconds x 2
- Reverse Lunge to knee drive (Left) – 8 reps x 2
- Reverse Lunge to knee drive (Right) – 8 reps x 2
- Side Plank Left – 30 seconds x 2
- Side Plank Right – 30 seconds x 2
10 minute Lower Body Workout11minutes
10 minute Lower Body Workout
40seconds on, 20 seconds rest
Exercise 1: Counterbalance Squat
Exercise 2: KB Lateral Lunge
Exercise 3: KB RDL
Exercise 4: Jump Squat
Exercise 5: Clamshell (Banded optional) one side per round
x2
Chair Pilates – Episode 425 minutes
Chair Pilates – Episode 4
Video Description:
Seated:
- Chest openers
- Alternating knee lifts + both knees (6x)
- Seated rotations (8x)
- Criss-cross: one side (4x), alternating (8x)
- Seated side bends (6x each side)
- Single-leg stretch (8x alternating)
- Wide-leg forward stretch + cat/cow (4x) + rotations (6x)
- Narrow-leg spine twists (6x)
Standing:
- Cat/cow (4x)
- Scapular push-ups (6x)
- Roll-up (2x)
Prone:
- Upper body extensions (6x)
- Single-leg extensions (8x alternating)
- Both legs extended (6x)
- Swimming (10 beats)
Supine:
- Extension over chair (6x)
Functional Circuit Training 3Duration: 20 minutes
Workout Description:
x3 Rounds – 30 seconds rest after each round
1. Kettlebell Step-Ups – x12 reps per leg
2. Kettlebell RDL into Upright Row – x12 reps
3. Bulgarian Split Squats – x12 reps per leg
4. Seated Overhead Kettlebell Press – x12 reps
5. Kettlebell Russian Twists – x12 reps
Functional Circuit Training 3
Workout Description:
x3 Rounds – 30 seconds rest after each round
1. Kettlebell Step-Ups – x12 reps per leg
2. Kettlebell RDL into Upright Row – x12 reps
3. Bulgarian Split Squats – x12 reps per leg
4. Seated Overhead Kettlebell Press – x12 reps
5. Kettlebell Russian Twists – x12 reps
Strength Workout 3Duration: 45 minutes
Strength Workout 3
Warm-up
- Downward Dog/Plank
- Hip Flexor Stretch
- World’s Greatest Stretch
Main Workout
- Bodyweight Wall Sit – 30 seconds x 2
- Weighted Wall Sit – 30 seconds x 3
- Single Leg Wall Sit – 20 seconds each leg x 2
- Kettlebell Squat thrust – 6×4
- Push-ups – Slow negative (knees/full) 6×4
- Russian Twist – 20 reps (10 per side)
Cool Down
- Downward dog
- Hip Flexor Stretch
- Upper back stretch
2,000 Step Workout9 mins
2,000 Step Workout
Warm-Up:
- March in place + high knees
- Double punches forward + alternating
- Double punches upward + alternating
- Leg curls + chest openers
Main Workout:
- March in place
- Lateral steps + delt flies
- Side knee runs (Right)
- Side knee runs (Left)
- Squat steps + double step squats
Power Round:
- High knees + arms up
- Single knee crunches forward (Right)
- Single knee crunches forward (Left)
- Alternating knee crunches
- Side-to-side steps
- Deep squats + overhead punches
- In/out steps
- Side crunches (Right)
- Side crunches (Left)
- Lateral side crunches (Right)
- Lateral side crunches (Left)
Final Burnout:
- Side squats + front arm rows
- Side-to-side steps + upward punches
- March in place
- Speed steps to the finish!
10 Minute Banded Workout11minutes
10 Minute Banded Workout
AMRAP
1minute Stand In Squats
1minute Banded Overhead Press
1minute Banded Lateral Raise
1minute Bicep Curl
1minute Jog/March
x2
Chair Pilates – Episode 325 mins
Chair Pilates – Episode 3
Warm-Up:
- Alternating heel lifts + neck rotations + upper body stretch
- Wide leg roll-up/down + reverse direction + rotations
- Knees side to side + spine rotation
- Wide side lunge + spine rotations
- Side bends
Upper Body (With Weights):
- Bicep curls + V extensions (10x)
- Around the world (6x)
- Alternating front raises (6x)
- Shoulder press (10x)
- Book openers (10x)
- Tricep extensions (10x)
Core (Abs):
- “100” (50x in tabletop + 50x with legs extended)
- Single leg stretch (6x)
- Double leg lower (4x)
Prone (Strength & Mobility):
- Push-ups (10x)
- Pike + leg pedals
- Plank + leg curls (4x)
- Pike + leg pedals
- Pike into swan (3x)
Functional Circuit Training 2Duration: 22 minutes
Workout Description:
x3 Rounds – 40 seconds rest after each round
1. Kettlebell Step-Ups – x10 reps per leg
2. Kettlebell Halo to Squat – x8 reps (x4 each side)
3. Kettlebell Romanian Deadlift to Upright Row – x12 reps
4. Kettlebell Single-Arm Row (Alternating Each Rep) – x12 reps (x6 per arm)
5. Kettlebell Dead Clean to Press (Alternating Each Rep) – x10 reps (x5 per arm)
6. Kettlebell American Swings – x15 reps
Functional Circuit Training 2
Workout Description:
x3 Rounds – 40 seconds rest after each round
1. Kettlebell Step-Ups – x10 reps per leg
2. Kettlebell Halo to Squat – x8 reps (x4 each side)
3. Kettlebell Romanian Deadlift to Upright Row – x12 reps
4. Kettlebell Single-Arm Row (Alternating Each Rep) – x12 reps (x6 per arm)
5. Kettlebell Dead Clean to Press (Alternating Each Rep) – x10 reps (x5 per arm)
6. Kettlebell American Swings – x15 reps
Strength Workout 2Duration: 42 minutes
Strength Workout 2
Warm-up
- Downward Dog/Plank
- Hip Flexor Stretch
- World’s Greatest Stretch
- Glute bridge x 10
- Deep Squat to Hamstring stretch
- Arm Circles
Main Workout
- Kettlebell Romanian Deadlift 6×4
- Push-ups – Slow negative (knees/full) 6×4
- Kettlebell Reverse Lunge 6×4
- Glute Bridge March 8 per leg x4
- Kettlebell Wall Sit 30 secs x 4
Cool Down
- Lying quad stretch
- Seated hamstring stretch
- Adductor Stretch