Warm Up: 5-10 minute cardio or 200 jump ropes Lateral Band Walks – 15 – 20 per side Fire Hydrants – 15 – 20 per side Squat to Stand – 10 – 15 reps Jessie’s Tips for this week: This week we’re shifting into a 5×8 structure—five sets of eight reps. This is the sweet […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s Tips for this week: This week we’re shifting into a 5×8 structure—five sets of eight reps. This is […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes External Hip Rotation – 15 – 20 per side Lateral Band Walks – 15 – 20 “steps” per side Jessie’s Tips for this week: This week we’re shifting into a 5×8 structure—five sets of eight reps. This is the sweet spot where strength meets muscle growth. […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s Tips for this week: This week we’re shifting into a 5×8 structure—five sets of eight reps. This is […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes Fire Hydrants – 15 – 20 per side Squat to Stand – 10 – 15 reps Jessie’s tips for today’s workout: This week we’re shifting into 3×10—ten reps to dial in control, form, and fire. 🔥 Ten reps isn’t about rushing—it’s about feeling every movement, owning […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for today’s workout: This week we’re shifting into 3×10—ten reps to dial in control, form, and fire. […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for today’s workout: This week we’re shifting into 3×10—ten reps to dial in control, form, and fire. […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes External Hip Rotation – 15 reps per side Lateral Band Walks – 15 – 20 per side Bodyweight Squat Jumps – 10 reps Jessie’s tips for today’s workout: This week we’re shifting into 3×10—ten reps to dial in control, form, and fire. 🔥 Ten reps isn’t […] [...]

Warm Up: 10 Minutes Cardio warm-up (walking, cycling, stair climber, etc) Alternating Jump Lunges 10 ea leg 10 SA Arm Circles each direction (20 total p/side) Jessie’s tips for this week: We’re kicking off the official start of summer with a solid 5×5 structure—5 sets of 5 reps to build strength, confidence, and consistency. Summer brings […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for this week: We’re kicking off the official start of summer with a solid 5×5 structure—5 sets […] [...]