May week 3

See all May Week 1 Workouts

See all May Week 2 Workouts

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 for Week 3

Bootcamp – 6am, 7am, 12pm, 5pm

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16-2 fast as possible

  • Plank to Elbow Plank (for reps)
  • Prisoner Squat (L+R=1)
  • Reverse Plank Leg Lifts (L+R=1)
  • Alligator Pushup (aka Spiderman)
  • Prone YWTs

Equipment: None

KB Strength – 9am

15 exercises, 1 min for each, x 2-3 rounds

  1. Swing
    2. Squat
    3. Side plank star R
    4. Side plank star L
    5. Gorilla  Row right
    6. Gorilla Row left
    7. Reverse lunge R
    8. Reverse lunge L
    9. Leg drops
    10. Clean press R
    11. Clean press L
    12. ISO bike R/L
    13. Burpee
    14. Single Leg Glute Bridge / explosive lunge R 30/30
    15. Single Leg Glute Bridge / explosive lunge L 30/30

Required Equipment: 1 Kettlebell

Boxing – 6pm

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Boxing cardio and conditioning

KB Strength – 6am, 7am, 12pm, 5pm

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As Many Rounds as Possible

  • Snatch x 5
  • Bent Over Row x 5
  • Single Arm Floor Press x 5
  • Forward/ reverse lunge x 5/side
  • Super plank leg lifts 10/side

Then:

  • Squat Tabata 20/10 x 8
  • V-up tabata 20/10 x 8

Required Equipment: 1 Kettlebell

HIIT – 9am

30/10 

  • Round 1: Jump Rope
  • Round 2: Jump Rope > Squat Jump
  • Round 3: Jump Rope > Squat Jump > Burpee
  • Round 4: Jump Rope > Squat Jump > Burpee > Plank Jacks 
  • Round 5: Jump Rope > Squat Jump > Burpee > Plank Jacks > Plyo Half Pushups
  • Round 6: Jump Rope > Squat Jump > Burpee > Plank Jacks > Plyo Half Pushups > V-Up Hold for as long as possible

Required Equipment: Jump Rope

Boot camp – 6am, 7am, 12pm

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10 min. AMRAP:

  • down dog to up dog x10 (down to up =1 rep)
  • lunge with back leg long x10 (one side)
  • lunge with back leg long x10 (other side)
  • sumo squats x 10

1 around the block run (or your own distance to meet back in 4 mins.)

10 min. AMRAP:

  • staggered arm push-ups x 10 (right arm forward)
  • sumo jump squat x 10
  • staggered arm push-ups x 10 (left arm forward)

1 around the block run (or your own distance to meet back in 4 mins.)

10 min. AMRAP:

  • plank step outs x30 total
  • hollow hold (or shoulder blades up) twist x20 total
  • deck squat x10

Equipment: None needed- weight or heavy object for lunges and sumo squat optional.

Space– somewhere where you can easily do a block run or an open space to time yourself on a run (can also run in place for time)

Dumbbell Strength – 9am

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5/10/15/10/5 reps  as fast as possible

  • Push-up kick back to high pull 
  • Skier to sumo swings 
  • SL deadlift curl to pistol (each leg)
  • Glute bridge with chest press 4 sec negative 

**Core burnout!

Required Equipment: 2 Dumbbell, medium to heavy

HIIT – 5pm

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2 Rounds of:

First, 10 min. AMRAP:

  • Touchdown jacks x 20
  • Staggered arm push-ups (right arm forward) x 10
  • Squat jacks x20
  • Staggered arm push-ups (right arm forward) x 10
  • Tuck jumps or donkey kicks x 20

THEN:

  • 1 block sprint (down and back one block)

Equipment: None needed. Space- somewhere where you can easily do a block run or an open space to time yourself on a run (can also run in place for time)

Core – 5:30pm

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45 seconds each (15 rest)

  • slow mountain climbers
  • plank crossover with 3 second hold
  • frog crunches
  • boat pose with alternating kicks
  • heel touches

1 min. wide position plank

Repeat x3 rounds

Then one speed round: 25 seconds each/5 rest

Boxing – 6pm

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Technique and footwork

KB Strength – 6am, 7am, 12pm, 5pm

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30/10 x 6 Rounds

  • Overhead Swing
  • Bulgarian Split Squat R
  • Bulgarian Split Squat L 
  • Windmill R
  • Windmill L 
  • Plank rotation R 
  • Plank rotation L 
  • Rack squat R
  • Rack squat L 
  • Hollow body flutters

Required Equipment: 1 Kettlebell

HIIT – 9am

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Every Minute on the Minute x 6 Rounds each section

1a) Superheros x 5
1b) Mountain Climbers x 10/side
1c) High Knees x 10/side

2a) Seated Tuck x 5
2b) Double Pump Pushup x 5
2c) High Knees x 10/side

3a) Plank Limb Lifts (opposite arm and leg) x 4/side
3b) Lateral Step Unders x 3/side
3b) High Knees x 10/side

Equipment Required: None

Bootcamp – only 12pm Live this week

Watch On-Demand Class

Circuit 1: (lower body)

  • Glute bridge walkouts
  • SL hip thrust with 2-3 second hold (weight stays on right foot)
  • SL bodyweight deadlift with 2-3 second hold (weight stays on right foot)
  • Side to side squat
  • Repeat SL hip thrust/deadlift with weight on left foot)

~40 work/20 rest- repeat 3 rounds- rest 30-60 seconds between rounds

Then 2 minutes cardio- choose any combo of: jumping lunges, jump squats, high knees, star jumps, burpees

Circuit 2: (balance/mobility)

  • Plank step through to deep lunge and twist (alternating sides)
  • Lateral lunge stretch (alternating sides)
  • Half burpee to down dog
  • Reverse lunge with arms overhead (alternating sides)
  • Kickback with overhead arm pull
  • Hamstring forward fold to hip opener sumo squat

~50 sec.-1 min. each exercise x2 rounds

~30 sec. each exercise x1 round

Bootcamp – 9am

Watch replay here

1)8/10/12 reps

  • *Deadlift to bent over fly
  • *Curtsy lunge to tricep extension (each side)
  • With star jumps 1 min/45/30secs between each

2)12/15 reps

  • *angled lunges (each side)
  • *frogger glute bridge
  • With 180 jumps 1min/45 secs between

3)20 reps

  • *Overhead hold with ab twists
  • *boat Boat pass hip raise
  • with plank jacks 30 secs between

Required Equipment: 2 DB medium

Boxing – 11am

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Boxing cardio and conditioning

Challenge – 9am

A short but very intense workout challenge!

Mobility – 9:30am