AFC STRONG | Workout Library

Love this low-impact HIIT! We do supersets of cardio and core exercises for 40/30/15 x3-4 times through. Killer core burnout at the end!

You need a chair and a resistance band for this workout! We do 6 min AMRAP's with two exercises paired with 2 minute resistance band burnouts! We love a strong glutes and core!

This bootcamp is a good mix of cardio, core, and strength! We do an accumulator 30 seconds on 10 seconds off w/ 7 exercises. Then we do 3 circuits 50/10, 40/10, 30/10, 3 times through. Need medium to heavy dumbbells.

We do 5 six-minute AMRAP's with two upper body exercises (8 reps). After each AMRAP we do 1 minute of core. This workout finishes with a core and upper body burn out!

Loved this one! We do one large circuit of 14 body weight exercises 45/15, 35/15, 25/10 - with a fun core burnout at the end. You will need a sweat towel for this one!

Some parts of the video are blocked - watch the Zoom link instead! Challenging total body bootcamp! We do a circuit of 10 exercises working from head to toe, and then 2 ladders with cardio and strength exercises!

Loved this upper body burn! #jelloarms We do a 20 minute AMRAP with 17 reps of each exercise. Then we do a circuit of 10 exercises for 30/10 x2 sets of each and then one set to finish!

Loved this low impact workout! We do 30 + different exercises for 45/15. A lot of pilates based, core and glute exercises. You don't need any equipment, enjoy!

Loved the timing of this workout, it goes by quick! We do two EMOM's 45/15 with three exercises 3x through, and two 9-minute AMRAP's with 2 exercises and a bonus movement after two rounds #SWEATY

Arms feel noodle-y! We do a circuit of 7 exercises with 2 sets of each exercise 2x through 40/15. For a burnout we do two 6-minute AMRAP's with 2 exercises.

Loved this sweaty workout! We do mini circuits of 3 exercises for 45/15, 30/10, 20/10. In between each circuit we do 1 minute of jump roping or cardio of choice!

Cool down after your run! After you finish your run, hike, or jog complete this workout to stretch your hips, shoulders, and legs. This will help prevent injury and increase efficiency of your next run!

We do five six-minute AMRAP's with two exercises! After each round we do a one minute burnout! Core burnout at the end #noodlearms #strongarms

Sweaty tabata HIIT workout! We do a circuit with 7 exercises 1 minute on and 15 seconds off. We break up the minute into two 30 sec exercises. Then we end with 4 rounds of tabata.

We do 5 mini circuits 35/15 seconds off x3. There's a circuit of chest, back, shoulders, biceps and triceps! Get ready for your upper body to be on fire!

Loved this workout! You do not need a jump rope to complete, you can use a towel, resistance band or anything else! We do circuits with 3 cardio exercises 30/10 x3. Then one minute cardio burnouts in between circuits. We use light to medium dumbbells and a jump rope!

Loved the format of this one! We do one four rounds of tabata and four EMOM's. Tabata's have two cardio focused exercises, and the EMOM's have 10 reps of a lower body strength exercise followed by a second move until the minute ends (4x). You need dumbbells for this workout.

LOVED this one, my glutes were on fire!! We do Total Body Burn 2.0 timing with 30/30/30 - 15 seconds of rest 3x, focusing on lower body and core strength. Follow along glute and core burnout at the end that will leave you #numb

The weather in Michigan is heating up, and I know some of you are starting to run, jog, and hike outdoors again! Your bonus workout this week is the BEST 8-minute, injury preventing running warm-up. I promise if you take the time to do this warm-up your run will be so much better!

This workout has a little bit of everything balance, coordination, legs, core, and cardio! We do total body burn timing with 40/30 - 20 second rest, and one minute cardio intervals in between. Plank party at the end!

Short but sweaty! Happy St. Patty's Day!! Workout is listed on YouTube.

Quick and simple hip mobility routine to do on a rest day or at the end/beginning of any workout (especially lower body)!

Your body will love this one, and you will get a good sweat too! We do supersets of 30/30 with 15 seconds of rest for 3x. Then we do a round of tabata in between each round.

Your glutes will be on fire after this one! We do an accumulator 20/10 with 5 exercises to start. Then we do supersets of 40/30 with 15 seconds of rest 4x through!

Quick mid day movement to motivate your day! We do a 15 minute AMRAP and a circuit 30/15 2x. Workout listed on the videos.

#sweatybetty workout! We do a 15 minute AMRAP (listed below) and then 5 sets of EMOM’s 3x through. Then repeat the AMRAP for 5 minutes as a finisher - you will love it!

Please enjoy this mobility training with Physical Therapist, Dr. Aliya Bahjet, followed by stretching with AFC Strong! This workout would be great for a rest day or cool-down after a workout.