AFC STRONG | Workout Library

New Year, Stronger You Program

Loved this workout! We do 5 circuits 30/30/30 with 20 seconds of rest. You need DB's for this total body burn!
45 minutes, no equipment needed! 2 times through a circuit of 15 different exercises. Good mix of upper, lower, cardio, and core.
20 Minutes of abs and a cool down stretch at the end. No Repeats and new movements for my team! Happy Friday!Topic: Anna Connolly's Personal Meeting RoomDate...
No Equipment needed for this super sweaty HIIT workout! Get ready to work!
We do six 5-minute AMRAP's with a cardio and upper body exercise. Burnout at the end is FIRE cardio and core!
Loved this new format. 4 exercises per circuit EMOM style with 30 second burnouts x2. KB or DB's needed. You will sweat your buns off!

CRAZY body weight HIIT! No equipment ladder workout with two large circuits.

Need DB's and a resistance band if you have them! We do 4 circuits of 4 exercises 3x times through for an awesome glute burn!
Loved this total body bootcamp, we do two 3-minute EMOM's x3, and two 6-minute AMRAP's with a tabata burnout at the end! Beyonce themed music in the zoom lin...

Noodle arms! We do 3 circuits with 4 exercises 40/15 seconds off. The last circuit is a ladder with 3 exercises for an awesome burnout

Loved this cardio burn! We do 6 rounds of tabata 20/10 off and 1 minute of jump rope/cardio in between each set. We use light weights or body weight. https:/...

Loved this format! We do strength supersets 45/45/15 x3 and 4-minute cardio and core AMRAP's for 50 minutes! Great mix of strength, cardio, and core!

#Noodlelegs your lower body will love this one! We do 1 minute of legs followed by 30 seconds of a core movement for 3-4x each circuit. One minute burnout after each round!
OMG this workout was so fun and challenging. The entire workout is in the description so you can refer back to it. Football themed, point racking workout that will make you sweat! We do two 15 minute AMRAP's and 3 rounds of Tabata.
This one burns! We give love to our upper body through 5 seven minute AMRAP's. We do an AMRAP of back, chest, shoulders, biceps, triceps, and core! #noodlearms

LOVED this body weight HIIT and meditation with Katie Valley Wellness! We do 45 minutes of heart pumping cardio followed by a 15 minute meditation focusing on self love. Enjoy!!

Loved this AMRAP style workout! We do 5 seven minute AMRAP's with one minute of jump roping in between. You will feel a total body burn!

Glutes will be on fire!! Loved the format of this workout. We do one lower body exercise 4x through 45/15 off, followed by 1 minute of a core exercise x2. At the end we do a 5 minute burnout with a mini band! (you will still feel it if you don't have a band!)

Grab your leotard and your leg warmers! This bootcamp was so fun!! We start with a 10 minute AMRAP and then do mini circuits going 30 seconds on and 10 seconds off for 4 rounds. You need light to medium dumbbells and a resistance band.

Love this upper body burn! We do six, 6-minute AMRAP's with two upper body exercises and a shoulder, bicep and tricep burnout at the end!

Loved this sweaty HIIT! We do 7 rounds of tabata 20 seconds on and 10 seconds off for 8x. After each round of tabata we do a 1 minute interval of a jump rope variation or cardio option of your choice.

LAST BOOTCAMP OF NEW YEAR STRONGER YOU!! We do 4 five minute AMRAP's with 2 exercises and 4 EMOM's with two exercise 4x. Great mix of strength, core, and cardio! #dead

Check out my IG for the workout written out. 20 minute NYE countdown workout that will make you sweat! Happy NYE!!
Total body resistance workout with 5 supersets of 3 exercises. We do 35/35/35 with 20 seconds of rest. You need medium to heavy DB's or any other type of res...
Loved this bootcamp - all you need is a pair of DB's. We do 5 circuits of 3 exercises 50, 40, 30 seconds on. 2 strength exercises paired with 1 cardio. Burno...
Get ready to push yourself during this one. You need a pair of medium to heavy dumbbells. We do 5 circuits of 45/45/45 - 20 rest alternating between glutes, ...
Bonus Legs and abs! We do three 7-minute AMRAP's and 3 circuits 40/10 x3 for an awesome leg and core burn.

Ariana Grande X Lady Gaga playlist on Zoom link! We do 3 variations of every minute on the minute style timing. Strength based exercises with a heavy sweat!

Your arms will feel like noodles after this one. We do 3 five minute AMRAP's and 3 40/40 - 20 circuits. You need medium to heavy DB's for this workout. https...

Loved this quick and sweaty tabata HIIT! You need DB's to complete, happy Friday!

Intense body weight HIIT! We do six 30/30 second supersets x3 and then a 30/10 second rest circuit to finish. Lots of core and legs :)

New workout style! We do 50 reps of everything - every 10 reps of a leg exercise you do 10 reps of a core exercise. We do three 12 minute AMRAP's + a burnout...
Sore muscles workout! We do 11 core/mobility/low-impact movements after a few days of tough workouts! Do this when you are sore or don't really feel like a s...
#Noodlearms We do six 5-minute AMRAP's with 2 upper body body exercises. At the end we do a ladder with 4 exercises starting with 4 reps and adding one each time.
#sweaty we do rounds of tabata with 2 exercises for 8 rounds, and 4 exercises for 12 rounds. Jump roping/cardio in between!
Whether you are part of #bachelornation or not you will love this workout! I recommend watching the Zoom recording or copying and pasting the workout below! We do 15 exercises for the 15 girls left and eliminate 3 exercises each time. After, you pick your top four girls (or favorite exercises) and do a 10 minute AMRAP with the exercise associated with their name.

#bunsonfire 50 minute cheeks and obliques workout! We do 6 supersets with 1 minute of legs and 30 seconds of core. You need dumbbells and a resistance band!

Happy Sunday and Happy V-Day! This is a Valentine's Day themed workout with a circuit 40/15 x2, 30/10 x1 and two "opposites attract" tabatas in between. We finish with 14 reps of 3 core exercises.

We do 6 supersets 4x times through. 40/40 seconds on with 20 seconds of rest. Get ready for your upper body to be toast!

We do 5 rounds of Tabata and 4 rounds of a 40/40 circuit x2. Super fun cardio and upper body based exercises! You need light to medium dumbbells and a sweat towel.

This one is challenging but awesome! We do supersets of strength and cardio exercises for 40 seconds on and 15 seconds off and then one minute of jump roping in between.

Buns on fire, abs too! We do strength sets of glute and core focused exercises. At the end we do a booty band burnout!

Bonus workout for this week! Enjoy this short stretch and hip mobility flow. The exercises are focused on mobilizing, stretching, and strengthening the hips.