Can’t Make it to Sync – Here is the Next Best Thing! Workouts perfectly tailored to get you a great workout away from the Studio!


HIIT: High Knees w/ Twist
STRENGTH: Push ups
HIIT: Jack Squats
STRENGTH: Single Leg Squats
HIIT: Burpees
STRENGTH: Chair Dips or Floor Dips
HIIT: Air Jacks/Jumping Jacks
STRENGTH: Weighted Lunges
Do 4x’s through. 30 secs each HIIT & STRENGTH, rest: 10 sec between each set.

Hotel Workout – no weights or equipment required (15 mins or less):

5 Push Ups
5 Air Squats w/ Calf Raise
5 Sit Ups

20 Rounds for Time

Freaky Friday Body Weight Workout

10 Min AMRAP
10 Push ups
10 Jumping Air squats
10 Dips
10 Jumping Lunges

12 Days of Fun

Ladder Sequence – start with 1 Burpee Squat, 2 Push Up Rows; 1 Burpee Squat, 2 PU Rows, 3 Squat Jacks; going back to #1, adding one more move each round.
1. Burpee Squat
2. Pushups Rows
3. Squat Jacks
4. Chair Dips
5. Pike Press
6. Alt. Lunges (L/R = 1 Rep)
7. Scissor Crunches
8. Plank Shoulder Taps (L/R = 1 Rep)
9. Star Jumps
10. Standing Mt. Climbers
11. Lateral Hops
12. Low Plank Hip Drops (L/R = 1 Rep)


50 seconds of work, 10 seconds of rest, 30 minutes total.

1. Med Ball Toe Taps

2. 1 1/2 goblet Squat

3. Pushup & MountainClimber Combo

4. Med Ball Swings

5. Russian Twist

*Medicine Balls can be substituted with a backpack filled with laundry. Have fun and go at your own pace and keep up the good work!


At home workout-super set for super strong legs!

20 reps- 4 rounds of each set. Rest 30-45 seconds between each round and 1 minute between each set.
1. Walking lunge
    Sumo squat 1 1/2
    Plank jacks
2. Curtsy lunge + lateral kick
    Single leg deadlift + high knee

(Try working one side for all three moves/reps for an extra challenge)

3. Single leg glute bridge
     Donkey kicks
     Fire hydrants