Workout Archive
Just in case you missed a workout from the past! Don't forget to save the workouts to your library so you can access your favorites at any time and even when you are offline!
Check out your equipment list below each video and let's have some fun!
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Crush #30 | Follow Along | Coach Hannah
Workout starts: 12:30 min
Equipment list:
- Pair of Moderate Kettlebells
Descend down ladder (10-1)
- DKB Deadlift
- DKB Sumo Squats
- Side Kickthroughs -
Russian KB Swing Tutorial
Here Hannah breaks down every aspect of the Kettlebell Swing. Follow along and become more comfortable with the swing.
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Crush #29 | Follow Along | Coach Paulo
Workout begins: 11:30 min
Equipment list:
- Kettlebells
A] 3 sets
15s SA KB OH Hold + 30s SA KB Press + 15s SA KB OH Hold (R)
15s SA KB OH Hold + 30s SA KB Press + 15s SA KB OH Hold (L)
Rest 60 secB] 3 sets
15s SS KB Row Hold + 30s SS KB Row + 15s SS KB Row Hold (R)
15s SS KB Row Hold + 30s ... -
Crush #28 | Follow Along | Coach Paulo
Workout begins at: 20:00 min
Equipment list:
- Kettlebells
A] 4 Rounds
Right Side: 30s SA KB Swing + 30s SA KB Cleans + 30s Squat + 30s Swing/Clean/Squat
Left Side: 30s SA KB Swing + 30s SA KB Cleans + 30s Squat + 30s Swing/Clean/Squat
Rest 90 sec -
Crush #27 | Follow Along | Coach Hannah
Workout begins at: 11:00 min
Equipment list:
- Kettlebells
1 DKB Hike
1 DKB Snatch
1 Rotational Press L
1 Rotational Press R
DKB Squat (Moving target: 1-10) -
Crush #26 | Follow Along | Coach Paulo
Workout begins at: 20:30
Equipment list:
- Kettlebells
A] 20 min | Every 2 min, complete the KB Complex
DKB Clean
Squat
Thruster
DKB Press
SA Press (L)
SA Press (R)
2 Gorilla Rows
1 DKB Push-up
30 sec Plank holdB] 5 min | Every 30 seconds
- 5 SA Snatch (Alternate sides each set) -
Bodyweight | Monster Monday | Coach Hannah
Workout begins at: 13:45 min
Equipment list:
- NOTHING! Only your bodyweight
Monster Monday | 30-60-90
You will complete 3 rounds consecutively of each section then res 90 seconds before you move onto the next section.
A,A,A rest 90 B,B,B rest 90 C,C,CA]
30 sec: Sprawlees
10 sec: REST
60 sec... -
Bodyweight | Tabata Tuesday | Coach Paulo
Workout begins at: 17:15
BODYWEIGHT ONLY
Complete 2 rounds:
A]
20 sec: Burpees
10 sec: REST
20 sec: Tempo Push-ups
10 sec: RESTREST 60 seconds
B]
20 sec: Thigh Killas
10 sec: REST
20 sec: Pulsing Lunges R/L
10 sec: RESTREST 60 seconds
C]
20 sec: Loaded Beast Sprawl
10 sec: REST
20 sec: F... -
Bodyweight | Wacky Wednesday | Coach Hannah
Workout begins at: 10:30 min
BODYWEIGHT ONLY
Part 1] Chipper
20 Superman Pulses
20 Knee to Chest
20 Jumping Lunges
20 SprawlsPart 2] Complete 2 Rounds | 45:15
Plank Walk Outs
V-up Gumbo
Pulsing Air Squat
Mountain Climbers
Sit Up to Hip UpPart 3] 6min AMRAP
6 Superhero Burpees
6 Plank Up D... -
Bodyweight | Buck-It Thursday | Coach Hannah
Workout begins at: 20:25 min
BODYWEIGHT!
60s ON : 30s OFF | 3 Rounds1] Push-up to Shoulder Tap Hold (5sec)
2] Explosive Jump Squat to Broad Jump
3] Don't worry its real easy ;) Iso Lunge hold (30s R: 30s L)
4] Front Step to Front Kick Thru
5] Russian Twist to Butterfly Sit-up
6] Underswitch t... -
Bodyweight | Friday 45s | Coach Paulo
Workout begins at: 19:30 min
BODYWEIGHT!
A] Complete 4 Rounds (Rest 60s after 2 rounds)
1] Lunge Gumbo (Lat Lunge L/R + Seesaw Lunge L/R)
2] Burpee to Lateral High Knees
3] Spiderman Push-ups
4] Handstand Hold
5] Tempo Pulsing Sumo SquatsB] After Party
50 Burpees
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Muscle #30 | Follow Along | Coach Paulo
Workout begins at: 15:45 min
Equipment list:
- Bench/Deck
- Single Heavy Dumbbell
- Pair of HAF DumbbellsPart 1 | 3 Rounds
- 8-10 SL DB Hip Thrusts (R)
- 8-10 SL DB Hip Thrusts (L)Part 2 | 3 Rounds
- 8-10 Arnold PressPart 3 | 3 Rounds
- 8 Elevated DB Reverse Lunge (R)
- 8 Elevated DB Re... -
Muscle #29 | Follow Along | Coach Paulo
Workout begins at: 13:00 min
Equipment list:
- Mini Bands
- Moderate Pair of Dumbbells
- Lighter Pair of DumbbellsA] 2 sets
30 Banded Frog Pumps
60 sec restB] 3 sets
20 Bicep Curl
60 seconds restC] 2 sets
30 Banded Hip Abductions
60 sec restD] 3 sets
20 DB Front Raises
60 sec restE] ...
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Muscle #28 | Follow Along | Coach Paulo
Workout begins at: 16:15 min
Equipment list:
- Deck/Bench
- Heavy Pair of Dumbbells
- Heavy Pair of Kettlebells
-Heavy[ish] Pair of Dumbbells4 sets of each
A] 8 HAF Incline Chest Press
2 min rest between setsB] 8 Bulgarian Split Squats L + 8 Bulgarian Split Squats R
90 sec rest between set... -
Muscle #27 | Follow Along | Coach Hannah
Workout begins at: 8:30 min
Equipment list:
- Single Moderate Kettlebell
- Pair of Lighter Dumbbells
- Pair of Moderate DumbbellsA] 3 Sets
30 KB Goblet Squats
90-120 sec rest between each setB] 3 Rounds
20 DB Lateral Raises
60-90 seconds restC] 3 Rounds
20 Curtsy Lunge L + 20 Curtsy Lunge... -
Muscle #26 | Follow Along | Coach Hannah
Workout begins at: 10:15 min
Equipment list:
- Pair of Moderate Dumbbells
- Pair of Lighter Dumbbells
- BoxPart 1 | 4 Rounds
- 10 HAF Loaded Step-Ups (R)
- 10 HAF Loaded Step-Ups (L)
- 90 sec restPart 2 | 3 Rounds
- 10 HAF Military Press
- 2 min restPart 3 | 4 Rounds
- 10 HAF DKB or Doub... -
Burn #60 | Friday 45s | Coach Paulo
Workout begins at: 17:30 min
Equipment list:
- Pair of Moderate DB
- Pair of Moderate KB45s on, 15s off | 4 Rounds
- DKB Squat Clean
- Standing DB Curl + Press
- Devil's Press
- Shin Hugs
- Animal Push-UpsAfter Party
- 30 American KB Swings
- 20 KB Goblet Squats
- 10 Burpees -
Burn #59 | Buck-It Thursday | Coach Hannah
Workout begins at: 17:55 min
Equipment List
- Two Light to Moderate Kettlebells
- One Heavier KettlebellLocation: Hugh Taylor Birch State Park, Fort Lauderdale, FL
60 sec on/30 sec off | 3 Rounds
- 4 Bent Over DKB Gorilla Rows + 5 DKB Thrusters
- DKB Hike + DKB Snatch + DKB Sumo Squat
- Plank... -
Burn #58 | Wacky Wednesday | Coach Paulo
Workout begins at: 18:30 min
Equipment list:
- One Pair of Moderate Kettlebell
A] 5 Rounds
- 20 Burpees
- 20 Alternating KB Squat Clean
- 20 V-Ups
- 10 DKB Strict Press
- 10 Knee Tuck Kick-ups
- 10 Push-UpsB] 2 Rounds
- 20 sec Air Squats
- 40 sec Wall Sit
- 20 sec Mountain Climbers
- 40 s... -
Burn #57 | Tabata Tuesday | Coach Paulo
Workout begins at: 13:00 min
Equipment list:
- Monster Band
- Lighter Pair of Dumbbells
- Heavier Pair of Dumbbells20 sec on, 10 sec off
2 rounds A-C
A] DB Bicep Curls
Banded ThrustersB] Military Press
DB Reverse LungesC] DB Lateral Raises
Forearm Plank HoldD] Hollow Body...
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Burn #56 | Monster Monday | Coach Hannah
Workout begins at: 14:27 min
Equipment List:
- Two Moderate Dumbbells
- Two lighter DM or One Light KettlebellA] 3 Rounds
30 sec: DB Arnold Press
Rest 10 sec
60 sec: 30s Running Lunges R + 30s Running Lunges L
Rest 20 sec
90 sec: SL DL + Frontal Raise (45s R/45s L)
Rest 30 secB] 3 rounds
3... -
Muscle #35 | Follow Along | Coach Paulo
Workout begins at: 18:00 min
Equipment list:
- Lighter Pair of Dumbbells
- Moderate Pair of Dumbbells
- Heavy Pair of Dumbbells
- Heavier Pair of Dumbbells
- Heavy AF Pair of DumbbellsA] 4 sets x 14 Seated DB Military Press (60 sec rest)
B] 4 sets x 14 DB Lateral Raises (60 sec rest)
C] 4 s...
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Muscle #34 | Follow Along | Coach Hannah
Workout begins at: 9:30 min
Equipment list:
- Bench/Deck
- Lighter Pair of Dumbbells
- Moderate Pair of Dumbbells
- Heavy Pair of DumbbellsA] 4 sets x 24 Alternating Seated Incline Drag Curls (60-90 sec rest)
B] 4 sets x 24 Alternating Bicep Curls (60 sec rest)
C] 4 sets x 12-14 Lying DB Sk...
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Muscle #33 | Follow Along | Coach Paulo
Workout begins at: 17:00 min
Equipment list:
- One Moderate Pair of Dumbbells
- Monster Bands - https://undersunfitness.com - Code: "PUMPFIT"A] 4 sets x 14 SA DB Assisted Rows R + 14 SA DB Assisted Rows L (60 sec rest)
B] 4 sets x 14 Banded DB Deadlifts (60 sec rest)
C] 4 sets x 14 Banded S...