May week 2
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. Download PDF of all workouts
Bootcamp – 6am, 7am, 12pm, 5pm
40/20 x 5 rounds
- Broad Jump
- Dive Bombers
- Seated Russian Twist
- Bear Crawl
- Bridge Extensions
KB Strength – 9am
Round 1:
- Single Arm Swing x 12/side
- Kettle Drag x 14
Round 2:
- Single Arm Swing x 12/side
- Clean Squat Press x 5/side
- Kettle Drag x 14
Round 3:
- Single Arm Swing x 12/side
- Clean Squat Press x 5/side
- Overhead Lunge x 6/side
- Kettle Drag x 14
Round 4:
- Single Arm Swing x 12/side
- Clean Squat Press x 5/side
- Overhead Lunge x 6/side
- Basketball Lunge x 6/side
- Kettle Drag x 14
Round 5: Add Cross Body Clean x 8/side
Required Equipment: 1 Kettlebell
Boxing – 6pm
Boxing cardio and conditioning
KB Strength – 6am, 7am, 12pm, 5pm
As Many Rounds as Possible
- Squats x 12
- Weighted Side Plank x 20s/side
- Turkish Get Up x 1/side
- Swing Curl x 15/side
- Transverse Lunge x 8/side
- Super Plank x 20x/side
Required Equipment: 1 Kettlebell
Mobility – 9am
40/20 x 20 minutes
Boot camp – 6am, 7am, 12pm
4 Rounds. Do as many reps as possible in 45 seconds / 40s / 35s / 30s
- Sumo Squat Walks
- Shuffle / Jumping lunge
- Low lunges
- Push Up to hold
- Tricep push-ups
- Incline push-ups
- Side plank Dips – One Side
- Side plank Dips – 2nd Side
- Russian Twists
Dumbbell Strength – 9am
First, +2 reps each side
- DB Alternating Single Arm Burpee
- DB Single Leg Deadlift Row + 4 count negative
- Side Lunge to Curl
- Star V-Up to Front Press
Then, 5 minute cardio finisher!
Required Equipment: 1 Dumbbell, medium to heavy
HIIT – 5pm
Watch replay on Youtube (first half of video)
3 rounds of as many reps as possible in 45 seconds / 40s / 35s
- Half burpee to walk up
- Shuffle to Jumping Lunge
- High Knees
- Squat to Star Jump
- Walking lunges
- Tricep push ups
Core – 5:30pm
Watch replay on Youtube (second half of video)
3 rounds
- Plank x 60 seconds
- Hollow hold x 50
- Opposite toe touches x 40
- Hip raises x 30
- Star V-Ups x 40
- Scissor Kicks x 50
- Plank step outs x 60
Boxing – 6pm
Technique and footwork
KB Strength – 6am, 7am, 12pm, 5pm
60 seconds work / 20 seconds rest x 8 rounds
- Figure 8 Curl
- KB Horn Pushup
- Overhead Carry / Rack Carry
- Single Arm Alternative Swing
- Single Leg Deadlift
- Alternating Lunge
Required Equipment: 1 Kettlebell
Mobility – 9am
40/20 x 20 minutes
Bootcamp – 6am, 7am, 12pm
Watch replay on Youtube
Circuit 1: 10 reps each exercise, AMRAP for 15 minutes
- Squats with 2 second hold at the bottom
- Pulsing Push-up
- Single Leg Kickbacks
- Walkouts to Superman
Circuit 2: x20 each exercise, AMRAP 10 minutes
- Toe touches with 2 second hold at the top
- Plank body saw
- Side plank crunches (each side)
Circuit 3: 40 seconds work/20 rest x 2 rounds
- Mountain climbers
- Plank jump to sumo squat hold
- Dip kicks
- Skaters
- Forward lunge to leg raise
Bootcamp – 9am
As Many Rounds as Possible
1) Hollowbody chest press to Overhead Sit-up x 8 reps/side
2) DB alternating Single Arm Clean Tricep Extension x 10/side
3) DB Hover Lunge with rotational twist x 12/side
4) DB Squat Jacks x 20
Required Equipment: Single DB/KB medium
Boxing – 11am
Boxing cardio and conditioning
Challenge – 9am
A short but very intense workout challenge!
Mobility – 9:30am
Past workouts
Here you’ll find links to all past workouts on private Youtube Channel. (Please do not share)