Home & Hotel Workouts

Life happens, we get it, whether you're stuck at home or traveling for work we've got you covered! We've separated the workouts into two sections; for the days when you know you just need to move and for the days when you're feeling like you want something a little spicy. All of these workouts are capped at 20 minutes, you're welcome to pick and chose if you have extra time! Use what you can for weight(s), if you only have access to smaller weights do single-arm movements and/or increase the reps. When the workout calls for "cardio" you have your choice of what's available to you; jogging, jump rope, lateral hops, mountain climbers, etc.
Click here to log your workouts!
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​Questions? Don't hesitate, call or text us at 620-312-8030.

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Need to Move

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1. 2o EMOM
Min 1. 10 Lunges (weight optional)
Min 2. 3-5 Inchworms w/ push-up (focus on quality)
Min 3. 15 Sit-ups (keep spine straight, weight optional0
​Min 4. Cardio

2. 20 AMRAP
10 Skull Crushers
20 Squats (weight optional)
30 Side Bends/ Roman Twist
2:00 Cardio

3. 20 EMOM
Min 1. 1:00 Planks
Min 2. 16 Side Lunges (weight optional)
Min 3. 16 Floor Bench
Min 4. Cardio

4. 20 AMRAP
10 Shoulder Press
15 Squat (weight optional)
20 Sit-up (weight optional)

5. 20 EMOM
Min 1. 5 Push-up
Min 2. 10 Single-leg Deadlift
Min 3 & 4. Cardio

Feeling Feisty

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1. 2o EMOM
10 - 12 Burpees

2. 20 AMRAP
2:00 Cardio
3 Wall Walks
16 Jumping Lunge
32 Sit-ups

3. 20 EMOM
Min 1. 10-12 Single-arm Thrusters
Min 2. 10 - 12 Push-up + Row

4. 20 AMRAP
12 Single-arm Snatch
12 Burpee
2:00 Cardio

5. 20 AMRAP
10 Shoulder Press
20 Bulgarian Split Squat (weighted)
30 V-ups

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