Light on weight. Heavy on Cardio
Module Structure
Light Speed
71 Lessons
Light on weight. Heavy on Cardio
August 2020
Light Speed 08/18/20
08/18/2020Light Speed CardioEquipment: Ball (or Dbs)Warm UP:Ball big circlesSide twistsSquatsRainbowsSit upsWorkout: 3 Rounds:20 Slamballs or up-downs12 Single arm row (or not) single leg deadlifts20 Sit up OH press15 Wall balls or thrusters12 Skater high knees20 Ball or DB plank rolls1 Min rest or run
Light Speed 8/25/20
Light Speed 8/25/20Equipment: Mat, Optional Light DBsWARM UP:Arm CirclesHigh KneesButt KickersHam StretchesSquat PulseCalf RaisesBack Lunges to Knee DriveWORKOUT:Tabata 20/10 x4RJump RopeUp/Downs----------Split Cross FootworkMonster Walk-----------Jump BlocksSkaters----------Penguin TapsSkips----------SprintsBurpees
September 2020
Light Speed 09/08/2020
Light speed 09/08/2020Equipment: Mat, DBs WARM UP:WindmillJB lungesReach thrusStanding leg circles WORKOUT: 40-20 3RSquat toe touch4–point punchSL deadlift + press 40-20 3RSkiersBack lunge front circleJump walk backs 40-20 3RFront and side dB raises in lungeSkatersSquat jacks
Light Speed 09/15/2020
Light Speed Cardio 09/15/20Equipment: Mat, DBs WARM UP: Tabata 20-10 2RSplit jacksCross Jacks----------Sumo PulsesKazak----------Split Pulse LSplit Pulse R WORKOUT:Tabata 20-10 4R: Squat kickbacksHaybailers (from a lunge) Prisoner get ups (V-ups)Jump lunges Single arm swing4-point knee tucks Predator jacksSide lunge biceps curl
Light Speed 09/29/2020
09/29/2020Light SpeedWarm up:Tabata 20-10Good morningsHigh kneesSquat walkInchworms7-6-5 mins AMRAP10 jump squat40 bicycles20 back lunge front reach20 squat side leg lift10 Santana push ups20 mountain climbers20 skiers6 Get Ups50 jump rope
Light Speed 09/22/20
09/22/2020Light speedkb, DB, matWarm upBoot strappersFront lungeWindmillSkatersWorkout:Ladder CircuitBurpee (jump squat)SwingsPunches16-14-12:ThrustersSeated rowsBack lungeSA SnatchPlank jacks (x2 scissors)Hang cleansSit ups
Light Speed 09/01/20
Light Speed 09/01/20Equipment: Mat, Light DBsWARM UP:30 Secs. Each 3R1. Run in Place2. High Knees3. Butt Kickers4. SkipsWORKOUT:30 Secs. Each 3R1. Push Ups2. Air Squats3. Sit Ups4. Jump Rope5. Rest30 Secs. Each 3R1. Inch Worm2. Jump Squats3. Jack Knives4. Lunge Drives5. Rest30 Secs. Each 3R1. Punches2. Slams3. Thrusters4. Swings5. Rest
October 2020
Light Speed 10/20/20
10/20/2020Light Speed CardioEquipment: DBsWarm Up:Tabata:SquatsBootstrappersJumping jacksJB lungesWorkout:Circuit (45-15):Back lunge hopsSit up punchBunny hops (side to side jumps)Skiers180 jump squatsInchworms (V-ups)Press jacks
Light Speed 10/27/20
10/27/2020Light Speed CardioEquipment: DBs or slamballWarm Up: 30-30-30-30 x 3 roundsOver under fenceSquat deadliftsJumping jacksWorkout:4 Rounds EMOM:6 x 3-side hops burpee6 per side SL deadlift + OH press16 Russian squat dance16 Downward dog ankle taps (24 Standing ankle taps)16 Side 4 step shuffle
Light Speed 10/13/20
10/13/2020Light SpeedEquipment: Chair or bench, light dumbells, mat, smile!Warm Up: 1 min eachWall sitMonster walkHands to feetLeg rainbowsSuperhero circlesPush up shoulder tapsWorkout 40-20:Step up back lunge SL triceps dips Front leg circlesBench 4-point knee tucks (elbow to knee squats)Seated straight let OH pressTippy toes
Light Speed 10/06/20
Light Speed 10/06/2020Warm UpSally go up:Goblet squatCommando plankSumo high pullJackknifeWorkout:2MOM (1.5 mins work - 30 sec rest x 3):20 slamballs 20 predator jacks10 curtsy lunge + side leg lift (e.s.)30 Bearcrawl shoulder taps6 pistol get ups40 heartbeat jacks
November 2020
Light Speed 11/03/2020
11/03/2020Light SpeedEquipment: Slamball or dumbellsWarm up: Tabata 20-10Good morningsHigh kneesSquat walkInchwormsWorkout: 2MOM (1.5 mins work - 30 sec rest)High kneesSkatersTippy toes20 slamballs (or 6 burpees)10 back lunge front reach15 squat punch10 Santana push ups (ball to feet)20 mountain climbers ( 12 jump lunge)20 skiers
Light Speed 11/10/2020
11/10/2020Light SpeedEquipment: slamball or pair of dumbellsWarm Up:Tabata 20-10:Side plank walk (hold)Squat kick backSplit jacksQuick feetWorkout:4x EMOM Circuit:40 Butt kick jumps (80 alt.)25 slamballs (weighted lunge pulse per side)40 Russian twists20 Squat front kick10 push up toe touch
Light Speed 11/17/20
11/17/2020Light SpeedEquipment: DBsWarm Up: TabataJumping jacksBack lunge front reachDynamic side twistsPush upsWorkout:30-30-30:SkatersPlank jack jumping jack3- pulse Jump Squat Reverse dead bugSkiersBent over punchesSplit squat DB floor to OHCross Jacks
Light Speed 11/24/20
11/24/20Light SpeedEquipment: (optional) KB, DBsWarm Up:30 sec:Squat twistBack lunge front reachKazak squatsToe touchWorkout:8 AMRAP:10 cross squat jumps (curtsy lunges)16 reptile knee tucks (star crunches)20 penguin taps7 AMRAP:10 bunny hops (20 side hops)16 ankle tap sit ups20 Skaters6 AMRAP:10 donkey hops (20 butt kicks)16 American swings20 Predator Jacks
December 2020
Light Speed 12/01/20
12/01/20Light SpeedEquipment: KB, Slamball, DBsWarm Up:SquatsInchwormsHalf DivebombersSit ups with twistWorkout: 4 rounds 45-15KB swingsFrog jumps (front-back squat)Tippy ToesLunge thrusterSlamballs (up downs)4-point hops1 min rest
Light Speed 12/08/20
12/08/20Light SpeedEquipment: body weightWarm Up:Tabata 8:SquatsCircle JackknifePrisoner side high kneesWall sprintWorkout: Emom 6 mins8 Santana burpees20 Squat jacks8 3-pulse jump lunge20 toe touch (standing leg circles)8 orangutan burpees20 side shuffle hops
Light Speed 12/15/20
12/15/20Light SpeedEquipment: DBs, KB (optional)Warm Up: 30-30-30-30Reach through JB lungesOver under the fenceWorkout:40-20 Circuit:Squat Alt. Cross PunchPlank jacks 3-lunge jump + reachSeated bicycleDB swingsPredator jacks
Light Speed 12/22/20
12/22/20Light SpeedEquipment: light DBsWarm Up:30 sec x 2:JogSquat InchwormWorkout:Tabata 20-10:SL deadlift + rowCross jacks1 min jump ropeDB Santana planks (windmill)Back lunge press1 min high kneesSeated rowPress jacks1 min wall sprintSide lunge biceps curlUp downs1 min Split jacks
Light Speed 12/29/20
12/29/20Light Speed CardioEquipment: lighter DBsWarm Up:Tabata:Jumping jacksSide lungeUp downsKnee tucks (bicycles)Workout: 30-30-30Toe taps - Squat punchesSkiers - DB back lungeElbow plank hip twist - frog jumpsCross jacks - 3-pulse jump squatSkaters - Mountain climbers
January 2021
Light Speed 01/05/21
01/05/21Light SpeedEquipment: Balance board, old cushion, ball or DBWarm Up:Side twistsFront bow lungesSquat to deadliftBack lunge front kickWorkout:30-30-30-30:Knee tucks - burpees - Front Jacks Split Squat L - Split Squat R - ShuffleFront jump walk back - Press Jacks - SA push ups
Light Speed 01/12/21
01/12/21Light SpeedEquipment: DBs or BarWarm Up:2 mins:10 each:SquatsPush ups2 mins:20 each:Knee tucksJumping jacks2 mins:Â 40 each:ScissorsHigh kneesWorkout:40-20 x 3 rounds:Lunge thrustersPush Up + 2 shoulder tapsJackknifesKazak biceps curlsGet ups (hollow rocks)Bunny hopsBent over row push upsHands to feet
Light Speed 01/19/21
01/19/21Light SpeedEquipment: none neededWarm Up:Leg swingsFast windmillJB lungesOver under fenceBurpeesWorkout:8 Jackknife + V-Up8 Curtsy lunge + side leg lift25 plank jacks10 Superhero push ups20 Cross jump squats50 dead bugs
Light Speed 01/26/21
01/26/21Light SpeedEquipment: noneWarm Up:8-7-..1:Jump squatsPush UpsStar crunchesWorkout:30-30-30Jumping jacks - commando planksJump rope - squat front kickBicycles - Toe tapsHigh knees - Up downs
February 2021
Light Speed 02/02/21
02/02/21Light SpeedEquipment: DBs, optional KBWarm Up:30 sec. x 2 rounds:InchwormsSquatsKnee tucksPush upsWorkout:2MOM (+ 30 sec rest between rounds):20 Skiers10 Front hold back lunge20 Skaters10 KB swings20 Predator jacks10 Shoulder squatsThen:Toe tapsHigh kneesWall sprint
Light Speed 02/09/21
02/09/21Light SpeedEquipment: DBsWarm Up: TabataJumping jacksBack lunge front reachDynamic side twistsPush upsWorkout:30-30-30 x 4:Skaters (Russian twist)Commando jacksSkiersSplit squat DB floor to OHCross Jacks (DB arm abduction)Spider-Man lunges (push ups)
Light Speed 02/16/21
02/16/21Light SpeedEquipment: light DBsWarm Up: 1 mins eachCat - camelsBearcrawl step outsStraight leg sit upsSquat walkSide lunge jumpWorkout:30-30-30 x 3Jump rope - Reptile knee tucksThrusters - Press jacksAnkle sit ups - Superhero’sSquat front kick - Split jacksDBs swings - OH high knees
Light Speed 02/23/21
02/23/21Light SpeedEquipment: light DBsWarm Up: 30 sec each x 2Deep squat stretchBoot strappersOver under fenceInchwormsToe touchWorkout:AMRAP 710 Squat toe touch20 Squat hold biceps curls30 SkatersAMRAP 730 Predator jacks20 Back lunge front kick10 Jump walk backsAMRAP 720 Lunge press20 Sit up punch20 Squat kick backs
March 2021
Light Speed 03/02/21
03/02/21Light SpeedEquipment: DBs or slamballWarm Up: 30-30-30-15 x 3 roundsOver under fenceSquat deadliftsJumping jacksWorkout:4 Rounds EMOM:6 x 3-side hops burpee20 Sit up twist12 SL deadlift + OH press12 Squat to swing12 Side lunge hops
Light Speed 03/09/21
03/09/21Light SpeedEquipment: slamball or a pair of DBsWARM UP: 6 mins cap:5-4-3-2-1:InchwormsBack lunge (E.S.)Prisoner squatsPush UpsWORKOUT:6 mins AMRAP15 Slamballs10 Push up shoulder taps40 Toe taps10 Shoulder Squats20 Sit up ankle taps30 Skaters15 Ball Jump Swings10 Haybailers per side20 Squat jacks
Light Speed 03/16/21
03/16/21Light SpeedEquipment: DBsWARM UP:Reach thrusJB lungesHip rotationsArm circles3 mins of:10 front kicks20 front punches30 jumping jacksWORKOUT:Tabata 20-10 - 4 Mins:SkiersSplit haybailersMonster WalkFrog jumpSkatersBurpeesKazak SquatsCross jacksThrusters4-point punches
Light Speed 03/23/21
03/23/21 Light SpeedEquipment: KB or DBs WARM UP:Good mornings Hip rotations Reach Throughs Lunge twists Squat front raiseInchworms Knee tucks WORKOUT: 3 x 30-30-30: Sumo high pull - Halos Walk backs - 180 Jump squatsSit up heartbeat - Plank jacksPredator jacks - Prisoner squatsKB swings - Rainbows
Light Speed 03/30/21
02/30/21Light SpeedEquipment: DBsWARM UP: MOBILITY2 ROUNDS 30-30-30Reach through JB lungesJumping jacksWORKOUT:40-20 CIRCUIT:Squat side leg liftPlank jacks 3-jump lunge + reachSeated bicycleSkiersShoulder taps (punches)
April 2021
Light Speed Cardio 04/06/21
04/06/21Light SpeedEquipment: slamball or DBsWarm Up: 5-4-3-2-1SquatsInchworms (Sit Ups)Push ups (Leg Lifts)Workout:4 mins EMOM:10 Slamballs (squat swings)10 Heartbeat back lunges1 Ball Burpee30 Skaters10 Jump squats30 Ball Knee tucks3 Get ups (10 sit ups)15 KTC10 Wall balls10 Halos
Light Speed 04/13/21
Light Speed04/13/21 Equipment: DBsWARM UP:Hip rotationsSide twistsFront and back kicksTempo squatsJB lungesJump Rope WORKOUT:40-20 x 3RunnersDB swingsToe tapsSkiersSplit jacksUppercut punches COOL DOWNÂ
Light Speed 04/20/21
04/20/21Light Speed CardioEquipment: Mat, DBsWarm Up: 2 roundsArm circlesOver under fenceInchwormsSquat side leg liftWorkout:Tabata 20-10:High kneesSquat driving wheelSpider-Man push ups (star crunches)Prisoner get ups (V-ups)Jump lunges4-point hops4-point knee tucksPredator jacksSide lunge biceps curl
Light Speed 04/27/21
04/27/21Light SpeedEquipment: DBs or SlamballWarm Up:Cat CamelLunge reach outsPrisoner squat + twistFull body circlesHigh kneesSquat jacksWorkout:30-30-30-30:Up downs with dB pressBack lunge side kick LBack lunge side kick RShoulder SquatsPlank ball rollSplit jacksSlamballs OH lunge LOH lunge R
May 2021
Light Speed 05/04/21
05/04/21Light Speed  Equipment: Light DBs WARM UP: 30 secs 3RJumping JacksSquatsPush Ups/ ThrustersUp Downs/ V-Ups-Jack knives WORKOUT : Tabata 20/10 8 MinSquat PunchesStanding Russians Press JacksSide lunge Press Battle RopesHigh knee rainbows
Light Speed 05/11/21
5/11/21Light Speed Equipment: DBsWarm Up:30 sec x 3 rounds:Circle JackknifePrisoner squat + side high kneesWall sprintWorkout: Emom 6 mins20 Squat jacks6 burpees (chest press + leg lift)20 toe touch (standing leg circles)20 DB squat swings8 orangutan burpees (16 front back jump squats)20 side shuffle hops
Light Speed 05/18/21
05/18/21Light SpeedEquipment: DBsWARM UP:TABATA:Squat leg circlePlank jacks (jacks)Push up pulse (Bent over pulses)Split jacksWORKOUT:4 MINS AMRAPS:40 knee tucks (high knees)8 Push up toe reach 10 lunge rainbows8 frog jumps 15 FB crunches5 get ups (10 hollow rocks) 20 jump squats20 skiers 3 burpees (8 thrusters)10 cross sit upsÂ
Light Speed 05/25/21
05/25/21Light SpeedEquipment: body weightWARM UP:1 MIN EACH:Plank holdJump ropeSquat holdCommando plankSide hopsBurpeesWORKOUT: 3 ROUNDS30-30-30:Squat side leg lift - 180 squat jumpsSit up ankle taps - BicyclesUp downs - Back lunge skipsSkaters - Side push upsÂ
June 2021
Light Speed 06/01/21
06/01/21Light SpeedEquipment: Slamball (optional), DBs WARM UP:Ladder: 10-9-8-...-1:SquatsBoot strappersShoulder tapsSit ups WORKOUT:3x 40-20 Circuit:Side lunge high kneesSlamballs Push up ball rollSit ups w/DB twistWallballsFigure 8In-out jump squatRest Â
Light Speed 06/08/21
06/08/21Light SpeedEquipment: DBsWARM UP:Dynamic mobility3 rounds: 30 sec. eachJB lungesUp downsToe tapsWORKOUT:3 ROUNDS: 30-30-30Triceps kickbacks stepbacksStr. Arm pulsesRestBicyclesBoatposeRestSkiersFront holdRestSquat pulsesSquat holdRestGet upsHollow holdRest
Light Speed 06/15/21
06/15/21 Light Speed Equipment: KB or DBs Warm Up: 3 rounds 30-30-30-30-15 Wall sprint Squat leg circle Inchworms Wide push ups Workout: 3x30-30-30-30: SA KB swing L - SA KB swing R - Commando jacks KB Squat to Goblet squat - Push up 4-knee tucks - Bunny hops Splusters L - Splusters R - Burpees over KB
Light Speed 06/22/21
06/22/21 Light Speed Equipment: DBs WARM UP: 5-4-3-2-1 Jump walk backs Push ups Prisoner squats Then: 3 rounds 30 jump rope 30 shoulder taps WORKOUT: Tabata 20-10: Shoulder squats Half-squat driving wheel Skaters Haybailers JB lunges 4-point hops OH squats 4-point knee tucks Predator jacks
Light Speed 06/29/21
06/29/21 Light Speed Equipment: Slamball or heavy DB or KB WARM UP: 5 mins AMRAP 20 each: Squat front kicks Shoulder taps Seated leg circles WORKOUT: 6 mins EMOM 25 KB swings 6 burpees over KB 16 Plank rows 16 Wall balls 20 Slamballs 40 Tabletop DB crunches
July 2021
Light Speed 07/13/21
07/13/21 Light Speed Equipment: Slamball or DBs WARM UP: EMOM 3-4-5: Push ups Up downs Squats Rest of time jog Get ups Back lunges Rest of time: Shuffle high knees WORKOUT: 30-30-30-30X3 Slamballs (jump squat swings) Downward dog knee tucks (Squat knee to elbow) L Downward dog knee tucks (Squat knee to elbow) R Squat toe touch Bearcrawl (Plank sawing) Standing dynamic twists Crabwalk (Skiers) Lunge bent over punches L Lunge bent over punches R
Light Speed 07/20/21
Light Speed 07/20/21 Equipment: Bodyweight Warm Up: 3 min AMRAP: 10 each: Sit up Glute bridge KTC 20 each: Jumping jacks Squats Plank jacks Workout: EMOM 6: 6 Push up + toe touch 10 triple split jack front kicks 20 Skater reach downs 50 Dead bugs 16 Back lunge + side kick 6 Push up + knee tucks
Light Speed 07/27/21
07/27/21 Light Speed Equipment: DBs Warm Up: EMOM 2 rounds 10 Squats - Squat pulses 3 Inchworms - Knee tucks 5 Push ups - Plank jacks 3 Burpees - Jump rope Workout: EMOM 5 6 DB to feet 6 Glute bridges 6 OH press sit ups 6 Thrusters 6 DB swings 6 Skiers 6 Commando planks 6 Plank jacks 6 Push ups 6 Splusters L 6 Splusters R 6 Front-back squat jumps
August 2021
Light Speed 08/03/21
08/03/21 Light Speed Equipment: medium-heavy dumbells WARM UP: Tabata 3 rounds: Squat Push up knee tucks Alt. Lunges Press jacks WORKOUT: 7 min AMRAP: 20 Curtsy lunge side leg lift 16 Alt. DB snatches 50 Toe taps 20 SL deadlifts 16 Thrusters 50 bicycles 20 Side lunge side kicks 16 Bent over rows 50 Cross jacks
Light Speed 08/10/21
08/10/21 Light Speed Equipment: optional band WARM UP: Runner lunge stretches Squat + lunge Inchworm to superhero Sit up punch Wall sprint WORKOUT: Tabata 6 mins: SL banded row + deadlift Banded bicycles Banded side plank walk Squat side leg raise Lunge hold banded triceps extension Banded high knee + abduction Banded flutter kicks Back lunge front kick Banded jumping jacks Banded monster walk
Light Speed 08/17/21
Light Speed 08/17/21 Equipment: DBs Warm Up: 30 secs 2R Jog Air Squats Side Lunges Jump Rope Cross Jacks Reach Thrus Workout: 1.5 EMOM 3R: 20 SA DB swings 10 Back lunges + Squat 20 SA OH squats 20 Skaters 20 SA Lunge thrusters 5 Burpees Rest of Round: 1. Toe Taps 2. Jumping Jacks 3. Jump Rope
Light Speed 08/24/21
08/24/21 Light Speed Equipment: light DBs Warm Up: 1 min each Squat side leg lift Commando planks Reverse dead bugs Sit ups Get ups High knees Workout: 6-5-4-3-2-1: 1. Up downs Then: 45-15 Skaters DB Jackknives 2. Thrusters Then: 45-15 Knee tucks Squat walk 3. Mountain climbers Then: 45-15 Press jacks Skiers
Light Speed 08/31/21
08/31/21 Light Speed Equipment: Warm Up: Mobility Buy in: 6 mins 20 Up downs 50 Squats 20 Push ups 50 Sit ups Workout: 4 mins AMRAP: 8 Commando shoulder taps 16 Squat side leg lift Then: 1 min rest 4 mins EMOM: 5 Push ups 20 Cross jacks 4 mins AMRAP: 10 Side lunge + high knee hop 10 Toe touch Then: 1 min rest 4 mins EMOM: 20 Split jacks 10 Plank back taps Super 2 AMRAP: 3 Burpees 20 Skaters
September 2021
Light Speed 09/07/21
09/07/21 Light speed cardio Equipment: DBs Warm Up: 5-4-3-2-1: Squat Inchworm (Sit ups) Plank jack Push up (Seated punches) Workout: AMRAP 7 10 Squat toe touch 20 Plank jacks 30 Skaters AMRAP 7 30 Flutter kicks 20 Skiers 10 Front-back jump squats AMRAP 7 20 Front and side dB raises in lunge 20 Squat kick backs 10 Plank DB push-pulls
Light Speed 09/14/21
09/14/21 Light Speed Equipment: KB or heavy DBs WARM UP: Squats Sit up Fire hydrants Shoulder taps Bearcrawl Skaters Split jacks WORKOUT: 30-30-30-30: Squat front kick - Inchworms - Quick feet Sumo squat SA high pull - Front raise - KB swing Russian twist - V-ups - Deadbug
Light Speed 09/21/21
09/21/21 Light Speed Equipment: Bodyweight WARM UP: 30-30-30-30-30 x 3: Jog Squats Inchworms Jumping jacks WORKOUT: 2.5 EMOM x 3R: 30 mountain climbers 6 push up + toe touch Then: jump rope 10 Squat front + side kick 10 4-point knee tucks Then: lunges 15 push ups 20 Glute bridge leg abduction Then: Plank jacks
Light Speed 09/28/21
09/28/21 Light Speed Equipment: optional KB or DBs WARM UP: Tabata 6 mins: Squats Plank jacks (Jumping jacks) Push ups (Punches) Split jacks WORKOUT: 5 EMOM x 4: 25 KB swings 60 knee tucks 15 Sumo Squat high pull 25 sit ups 60 Jumping jacks
October 2021
Light Speed 10/05/21
Light Speed 10/05/21 Equipment: Light DBs Warm Up: Tabata 4R Jump Rope Quick Feet Cross Jacks Split Pulses Workout: AMRAP 7 Min. 30 High Knees 20 Power Skips 10 Skaters AMRAP 7 Min. 20 Curl Lunges 20 Press Jacks 20 Predator Step Outs AMRAP 7 Min. 5 Push Ups 10 Sit Ups 20 Squats
Light Speed 10/12/21
10/12/21 Light Speed Equipment: DBs Warm Up: Jog
High Knees Butt Kickers Skips
Monster Walks Duck Walks
Dead Bugs Full Body Crunches Workout: Tabata 6 mins 4 rounds: Skiers Twisting knee tucks Push up rows Tabata 6 mins 4 rounds: SA DB swing SL deadlift Burpees Tabata 6 mins 4 rounds: Skaters Walking OH lunges Sumo squat + DB circle
Light Speed 10/19/21
10/19/21 Light Speed Equipment: pair of medium heavy DBs Warm Up: Tabata 6 mins: Sit up punch Crab walk outs (Glute bridge walk outs) Bearcrawl (Monster walk) Burpees Workout: 7 mins AMRAP 15 Thrusters 10 Side lunge biceps curl 5 Get ups 10 SA DB snatch to squat 10 push up jacks 20 DB split squats 20 DB double swings 20 Back lunge heartbeats 10 Frog jumps
Light Speed 10/26/21
10/26/21 Light Speed Equipment: DBs Warm up: 3 rounds of: 8 side lunges 6 inchworms w/push up 30 prisoner high knees Workout: Circuit EMOM 4 rounds: 14 Curtsy lunge + side lift 40 Bearcrawl shoulder taps 20 Lunge hold side DB raise 60 Bicycles 6 Jack burpees 1 min rest
November 2021
Light Speed 11/02/21
11/02/21 Light Speed Equipment: Light DBs (optional) Warm Up: 30-30-30-30 3R Squats-Press Jacks-High Knees Workout: AMRAP 6MIN 3 Burpees 20 Skiers 40 Push Up Pulse AMRAP 8MIN 40 Skips 40 Cross Jacks 40 Toe Taps AMRAP 6MIN 09 Up/Downs 15 V-Ups 21 Star Jacks
Light Speed 11/09/21
11/09/21 Light Speed Equipment: light DBs Warm Up: Lunge to hams stretch Half Divebombers Scorpions 20-20-20 x 2 rounds: Squat high knee - punches - knee tucks Workout: Tabata 6 mins: SA spluster L SA spluster R Downward dog push up (Dive bombers) Jump Squat Cross crunches w/DBs Alt. Leg lift Wide push up Plank jacks Mountain climbers Bearcrawl shoulder taps Press jacks w/DBs Front hold back lunge
Light Speed 11/16/21
11/16/21 Light Speed Equipment: DBs Warm Up: 5 mins cap - 3 rounds: 3 inchworms 20 fire hydrants 10 mountain climbers 20 split jacks Workout: For the rest of time do: 1st round: sit ups 2nd round: squats 3rd round: burpees 1.5 MOM: 10 curtsy lunges 20 press jacks 20 toe touches 10 commando planks 20 kneeling DBs swings 10 front-back jump squats
Light Speed 11/23/21
11/23/21 Light Speed Equipment: Bodyweight Warm Up: Leg swings Good mornings Windmills 3 mins: 10 sit up punch 10 glute bridge 10 leg lift 10 superhero’s Workout: AMRAP 5 mins 30 tippy toes 10 Back lunge front circle 5 jump walk backs 1 min rest 20 skaters 10 Crabwalk outs 5 push ups + 4 knee tucks 1 min rest 5 V-ups 3 get ups 20 bicycles 1 min rest 3 Spider-Man burpees 10 triple pulse jump squats 20 high knees
Light Speed 11/30/21
11/30/21 Light Speed Equipment: Warm Up:
30 sec:
Squats
Back lunge front reach
Kazak squats
Frankenstein 
Workout:
7 AMRAP:
10 curtsy to side lunges
16 star crunches
20 penguin taps/ 40 singles
 6 AMRAP:
10 Shuffle Blocks
16 Ankle tap sit ups
20 Skiers 5 AMRAP:
10 Donkey hops (20 butt kicks)
16 KB swings
20 Split Jacks Tabata 4 Min Sprints
December 2021
Light Speed 12/07/21
12/07/21
Light Speed Equipment: Body weight Warm Up: 30 sec 2R Jog Frakensteins Lunges Walking Bows Kazak Squats Jumping Jacks Workout: Tabata 4min Jump Squats Skips Tabata 4min Skaters Monster Walk 40/20 3R Cross V Ups Mountain Climbers Crab Walks Frog Jumps
Light Speed 12/14/21
Light Speed 12/14/21 Equipment: Light DB Warm Up: 30 sec each: Over under fence Good mornings Prisoner squats Inchworms Little mermaids Knee tucks Workout: 7 mins cap 3 rounds: 30 skaters 20 back lunge front kick 10 push up knee tucks For the rest of time: jump rope 30 press jacks 20 side lunge side kick 10 commando planks For the rest of time: jumping jacks 30 skiers 20 squat kickback 10 4-point punch For the rest of time: high knees
Light Speed 12/21/21
12/21/21 Light Speed Equipment: Warm Up: EMOM 10 squats - Jog 5 up downs - Quick feet 10 lunges - Jumping Jacks 5 push ups - Frankensteins 10 sit ups - Get ups Workout: 45-15 Circuit x 3 rounds: KB swings Jump walk backs SA F&S lunge Star crunches Kickback step backs Predator jacks Get ups
Light Speed 12/28/21
12/28/21 Light Speed Equipment: DBs Warm Up: 2 rounds 20 sec each: Squat - press jacks - Lunge - knee tucks - burpees Jump Rope 1 Min. Workout: 30-30-30-30x3 Side squat walk Plank jacks Push ups Seated punches Kneeling swings Thrusters Shuffle Curtsy lunges Squat jacks