45 min Taylor Swift The Eras Tour Ride with Olivia Amato

FULL BODY POWER + CONDITIONING

Functional Strength Training

Full Body HIIT

30 min Focus Flow: For Runners with Kirra Michel

Legs + HIIT + Core
Bilateral EMOM - lunge, squat, deadlift
Unilateral Circuit - squat, lunge, deadlift 
HIIT Circuits to start and close
Core to finish 

Warm Up - 4 mins
1. Good morning
2. Squat bicycle
3. Walk outs
4. World’s greatest
5. Down dog + up dog
6. Cossack squat
7. Runner’s lunge right
8. Runner’s lunge left

1 min rest

HIIT # 1 - 4 mins
1. Jumping Jacks
2. Pogo Hops
3. Plyo lunge
4. Skater Hops
5. Fast Feet
6. Box jump
7. 3 step drill
8. Burpees

1 min rest / setup

EMOM # 1 - 4 mins
1. Reverse lunge 

EMOM # 2 - 4 mins
1. Squat

EMOM # 3 - 4 mins 
1. Deadlift

CIRCUIT # 1 - 6 mins 
1. Bulgarian split squat right
2. Bulgarian split squat left

CIRCUIT # 2 - 6 mins 
1. Lateral lunge left 
2. Lateral lunge right 

CIRCUIT # 3 - 6 mins 
1. Single left deadlift left
2. Single leg deadlift right

HIIT # 2 - 4 mins
1. High knees
2. Lateral slide
3. Plank tap
4. Crab reach
5. Bear kick through
6. Curtsy lunge
7. Fast feet
8. Squat jump

CORE 
1. Full sit up x 10
2. Sit up reach x 15
3. Crunch x 10
4. Table top crunch x 10
5. Reverse crunch x 10
6. Leg lift x 10
7. Tuck up x 10
8. Oblique crunch left x 10
9. Oblique v up left x 10
10. Oblique crunch right x 10
11. Oblique v up right x 10
12. Single leg v up x 20
13. Bicycle x 20
14. Side plank right 30
15. Side plank left 30
16. Plank 30

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Noah Gallico

Legs + Core

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45 min Taylor Swift The Eras Tour Ride with Olivia Amato

FULL BODY POWER + CONDITIONING

Functional Strength Training

Full Body HIIT

30 min Focus Flow: For Runners with Kirra Michel

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