OPTIMUM - 6-Week Best Workouts Program
OPTIMUM is a 6-Week series comprised of my all-time favorite workouts that we've had at our current studio. I've been "digging through the crates" and was able to rediscover soooooo many jewels that can often get overlooked and I can't wait to take these challenges on with you all again - as we say farewell to our current dojo, and on to our new studio.
Details:
6-Week OPTIMUM
Level: Advanced-Extreme
Time: 30-40 Minutes
5-7 Days Per Week
Equipment: Dumbbells & Mat
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30 Minute Triple-Set Trickle Sweat Strength Workout - OPTIMUM 25
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 352Workout Breakdown:
Warm-up
01 - Thrusters
02 - Mechanic Squats
03 - Negative Squat Hops04 - Dbl Pike Back Push
05 - Close Squeeze Push-ups
06 - DB Pull-Overs07 - ISO Bike Passes L
08 - Shin Huggers
09 - ISO Bike Passes ... -
30 Minute Full Body Level-Up Mobility Workout - OPTIMUM 26
Equipment Needed: No Equipment + Mat
Level: Intermediate - Advanced
Calories Burned: 332
Workout Breakdown:
Warm-up:
01 - T-Spine Flow
02 - The Windmill
03 - Alt Staggered Squats
04 - Alt Cossack Squats
05 - Standing Ab Twists
06 - Patty Cake WristsCirc 01:
01 - OH Rev Lunges
02 - Rev Sumo ... -
35 MIN 500 MAX Reps Lower Body Workout - OPTIMUM 27
Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 512Workout Breakdown:
Warm-up
01 - MAX Goblet Squats
02 - Bullet Lunges
03 - Squat Wide Side Lunge L
04 - Half Whole Deadlifts
05 - Squat Wide Side Lunge R
06 - Quick DB Hip Thrusts
07 - ISO DB Swings
08 - In & Out Switch Drops... -
35 Minute Full Body Deep Stretch Yoga & Recovery - OPTIMUM 28
Equipment Needed: Yoga Mat + Broomstick
Level: Intermediate
Calories Burned: 153Workout Breakdown:
01 - Cat Cow
02 - Rev Wrist Stretch
03 - Wrist Flexion Stretch
04 - Twisting Child's Pose
05 - Side Stretch L
06 - Side Stretch R
07 - Kneeling Threaders L
08 - Kneeling Threaders R
09 - Rev Sho... -
35 Minute Double Pyramid Workout - OPTIMUM 29
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 541
Workout Breakdown:
Warm-up
Circuit 01:
01 - 15 - Brisk Jacks
02 - 15 - ISO DB Swings
03 - 30 - S2S Pump Squat Hops
04 - 30 - Push-up Thrusts
05 - 45 - Lawnmower Switches
06 - 45 - Side Lunge Deadlifts
07 - 60 - L2R Inchw... -
35 Minute Triple-Double Tempo Upper Body Workout - OPTIMUM 30
Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 328Workout Breakdown:
Warm-up
01 - 30 - Quick Push-ups
02 - 45 - Standard Push-ups
03 - 60 - Slow Push-ups
04 - 45 - Lawn Press L
05 - 45 - Lawn Press R
06 - 30 - Quick Curls
07 - 45 - Rev Lunge Curls
08 - 60 - Dbl Eccentric Cu... -
30 Minute INTENSE All Standing Cardio Kickboxing Workout - OPTIMUM 31
Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 501
Workout Breakdown:
Warm-up:
01 - Brisk Jacks
02 - Grapple Hops L
03 - S2S Squat Kick Reach
04 - Grapple Hops R
05 - Side Jab Squat ScoopsWorkout:
01 - S2S Hook-Knee Shuffle Sprints
02 - Dbl Elbow Back Fist Sid... -
35 Minute EXPLOSIVE Full Body Weighted Vest HIIT Workout - OPTIMUM 32
Equipment Needed: Weighted Vest or No Equipment
Level: Advanced-Extreme
Calories Burned: 562
Workout Breakdown:
Warm-up:
01 - Butt Kicks
02 - Alt Step Jacks
03 - The Windmill
04 - Kang Squats
05 - InchwormsWorkout:
01 - LVL 1 Drills
02 - Side V Sprints L
03 - Jab Squat Combo
04 - Side V Spr... -
40 Minute Unilateral Core & Abs Workout - OPTIMUM 33
Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 551
Steps: 692
Workout Breakdown:
Warm-up:
01 - Alt High Hurdle Steps
02 - BW Halo Lunges
03 - Standing OH Twists
04 - Kang Squats
05 - Beast Mode ThreadersWorkout:
01 - DB Skater Passes L
02 - Side Jab Abs L
03 - S... -
40 Minute Complete Lower Body Strength Workout - OPTIMUM 34
Equipment Needed: Dumbbells, Elevation or Yoga Block, Plates, Wall, Plyo Box, Weighted Vest + Mat
Level: Advanced-Extreme
Calories Burned: 524
Workout Breakdown:
Warm-up:
01 - Knee Circle Squats
02 - Side Back Lunges L
03 - Kang Squat
04 - Side Back Lunges R
05 - The Windmill
06 - F2B Ham Wal... -
30 Minute Full Body Deep Stretch & Recovery - OPTIMUM 35
Equipment Needed: No Equipment + Mat
Level: Beginner - Intermediate
Calories Burned: 115
Workout Breakdown:
01 - Patty Cake Wrists
02 - Cat-Cow
03 - Kneeling Windmills
04 - Side Stretch L/R
05 - Child's Pose Swimmers
06 - Kneeling T-Elbow Rotations L/R
07 - Puppy Pose
08 - Alt Knee Hugs
09 -... -
35 Minute Little Round Long Round Hybrid Burnout - OPTIMUM 36
Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 540
Workout Breakdown:
Warm-up
01 - 30 - Half Whole Sprints L
02 - 60 - Swing Squat Press
03 - 30 - Half Whole Sprints R
04 - 60 - Ladder Push Thrusts
05 - 30 - Typo Squats
06 - 60 - Alt DB Floor Snatch
07 - 30 - Inchworm Sla... -
30 Minute Complete Upper Body STRENGTH Workout - OPTIMUM 37
Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 285Workout Breakdown:
Warm-up
01 - Dbl High Pull Curl
02 - In & Out Mowers L
03 - Uneven Push-ups L
04 - Kneeling Switch Press
05 - Dbl High Pull Curl
06 - In & Out Mowers R
07 - Uneven Push-ups R
08 - Kneeling Switch ... -
30 Minute SERIOUS Heart Pumping Cardio HIIT Running Workout - OPTIMUM 38
Equipment Needed: Bodyweight + Mat
Level: Advanced-EXTREME
Calories Burned: 471
Workout Breakdown:
Warm-up
01 - Butt Kicks
02 - Hustle Tap Hops L
03 - Alt Step Jacks
04 - Hustle Tap Hops R
05 - Fast-Slow Tap-Unders
06 - 180 Juggler Pause Hops
07 - Slanted Sprints L
08 - S2S Hi-Low Hurdles
0... -
35 Min 5 Minute Strength Complexes Workout - OPTIMUM 39
Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 493
Workout Breakdown:
Warm-up
Complex 01 (2x):
01 - In & Out Liberty Swings L/R
02 - Swing Switch Burpees
03 - Side Step Curls
04 - Negative Squat Hops
05 - Elevated Push ClimbersComplex 02 (2x):
06 - DB Swing Squ... -
35 Minute INTENSE Low Impact Travel Workout (No Equipment) - OPTIMUM 40
Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 515
Workout Breakdown:
Warm-up
01 - S2S Squat Kick Reach
02 - ISO Sprinter Lunges L
03 - Step-up Burpees
04 - ISO Sprinter Lunges R
05 - Rainbow Swing Kicks
06 - Trident Push-ups
07 - Back Flex Planks
08 - See-Saw Circles... -
35 Minute Triple Double Tempo Legs Workout - OPTIMUM 41
Equipment Needed: Dumbbells + Yoga Block + Mat
Level: Advanced-EXTREME
Calories Burned: 442
Workout Breakdown:
Warm-up
01 - 30 - Carrier Squats
02 - 45 - 180 Pulse Turn Squats
03 - 60 - Heel Elevated Squats
04 - 45 - Side Drop Burpees L
05 - 45 - Side Drop Burpees R
06 - 30 - DB Ham Swings
... -
35 Minute Full Body Deep Stretch Yoga & Recovery - OPTIMUM 42
Equipment Needed: Yoga Mat + Yoga Strap
Level: Intermediate
Calories Burned: 153Workout Breakdown:
01 - Cat Cow
02 - Modified Sun Flow
03 - Twisting Child's Pose
04 - Side Stretch L/R
05 - Rev Shoulder Stretch L
06 - Rev Shoulder Stretch R
07 - Upward Dog
08 - Prone Shoulder Winds
09 - Sphinx ...