upcoming schedule - May 4-10
To see the full schedule and register for classes, use the Zen Planner member app or go here.
Below you’ll find the upcoming workouts for the week. Will be updated each Sunday.
Bootcamp – 6am, 7am, 12pm, 5pm
Watch on Youtube
4-8-12-16-12-8-4 reps As Fast As Possible
- Seated Tuck
- Superheros
- Mountain Climbers (left+right=1)
- Burpee (no pushup)
- Lateral Step Unders (total reps)
- High Knees (left+right=1)
KB Strength – 9am
As Many Rounds as Possible
- Clean / Squat
- 1/1
- 1/2
- 1/3
- 1/4
- Single Arm Row / Push Press
- 6/4
- 8/6
- 10/8
- 12/10
- Chest Press / ISO Flutters (right arm then left)
- 6/20
- 8/30
Boxing – 6pm
Boxing cardio and conditioning
KB Strength – 6am, 7am, 12pm, 5pm
4 Rounds
First, 45/15 of:
- Alternating: Cleans / Reverse Lunge
- Alternating: Pushups / Tuck Jumps
- Clapping Situp
- Overhead Surrender Lunge
- Single Arm Deadlift 30/30
Then 3 minutes nonstop of:
- Fast Feet Reaction x 1 minute
- Single Arm V-Ups x 1 minute
- Bottoms Up Squat x 1 minute
Mobility – 9am
40/20 x 20 minutes
Boot camp – 6am, 7am, 12pm
Every minute on the minute, do one exercise, rest remaining time. Cycle through for 5 total rounds.
- 3 Pulsing Squats + 1 jump squat x10
- Burpees x10
- Reverse lunges x 15/side
- Pushups x 10
- Mountain climbers x 10/side
- Split Squat Hops x 20
- Sit-ups x 20
- Single Side Nicycle Crunches x 15/side
HIIT – 5pm
Round 1- 50 seconds
Round 2- 40 seconds
Round 3- 30 seconds
- Side to side squats
- High plank burpee to star jump
- Long to short lunges (one side)
- Long to short lunges (other side)
- Push up to alternating leg lift
- Ground to touch
- Dip kicks
Core – 5:30pm
Watch replay on Youtube (second half of video)
Round 1- 50 seconds
Round 2- 40 seconds
Round 3- 30 seconds
- Crab walk toe touches
- Plank crossovers
- Plank reach through (one side)
- Plank reach through (other side)
- Runner crunch
- Hollow hold reaches
- Bird dog (regular or high plank)
Boxing – 6pm
Technique and footwork
KB Strength – 6am, 7am, 12pm, 5pm
3 Rounds
- Snatch x 8/side
- Broad Jump x 5
- Reverse Bear Crawl Drag x 5/side
4 Rounds
- Bent Over Rows x 15
- Rock the Boat x 12
- Bent Over Curl x 10
- Split Jump x 20
5 Rounds
- Overhead Swing x 15
- Alt Burpees x 8
Mobility – 9am
40/20 x 20 minutes
Bootcamp – 6am, 7am, 12pm
Card Deck as fast as possible
- Diamonds – Bulgarian Split Squat to Plank
- Hearts – Lateral Hop Over
- Spades – Dips
- Clubs – Copenhagen Side Plank
Required Equipment: a stable chair, bench, stairs etc. Something about 18-30” that won’t move
Bootcamp – 9am
10-1 as fast as possible
- DB Pushup Mountain Climbers to Deadlift (10 climbers/side, stand, DL = 1 rep)
- DB Racked Jump Lunge to Press
- Frogger Pulsate Hops (10 pulsates = 1 rep)
- DB Glute Bridge Single Arm and Double Arm Chest Fly
- DB Double V-Up Bicycles
Required Equipment: 2 dumbbells
Boxing – 11am
Boxing cardio and conditioning
Challenge – 9am
A short but very intense workout challenge!
Mobility – 9:30am