AFC STRONG | Workout Library

You will LOVE this workout! We spell out the word "SPRING" in a circuit going 40 seconds on and 15 seconds off. Then we complete a ladder AMRAP starting with 4 reps and adding a rep each time. We finish with a choreographed core burnout to Baby by JB! (watch the Zoom link)

We do 14 upper body exercises 4x through. First three rounds are 30/15 and last round is 20/10. We also do a core burnout between each round!

AMRAP's and Tabatas! We do 3 seven minute AMRAP's and 3 rounds of tabata. Lots of low impact cardio, core, and plank exercises. Loved it!

We do supersets of 1 minute and then 30 seconds. After we do each set 3x through we do a 45 second burnout. You will feel the burn everywhere!

Cheeks and Obliques!! We do an EMOM for 4 minutes two times through at the beginning and end of the workout. In the middle we do three circuits of three exercises for 35 seconds on and 15 seconds off. Your legs and abs will be on FIRE!

Quick slow down and stretch for your week! All you need is a yoga mat. Slow down your mind and work on your mobility and flexibility.

Loved this format! We do a 7 exercise circuit 50/10, 40/10, 30/10. Then, a 10 minute AMRAP, and then a round of tabata to finish!

Your legs will be shaking after this one! We start with an accumulator with 6 exercises 30 seconds on and 10 seconds off. Then we do 3 mini circuits with 3 exercises for 40/15 off. We finish with a booty band burnout that will leave your glutes feeling fired up!

Sweat and reset with this awesome workout! We do 40 minutes of sweaty body weight HIIT and then 20 minutes of slow-flow yoga with our guest Eileen Rose. You will love it!

My arms are struggling to type this! We try out a new format with 90 second ladder work intervals. We do one exercise (starting with one rep and adding one each time) for 90 seconds w/ small breaks in between. Then we do a circuit burnout starting with 40 seconds, 30 sec, and 20 secs with 5 exercises of upper body and core.

Quick and dirty cardio workout! We do mini circuits of 2 exercises. The first round we do 30 seconds of each exercise 2x through and then one more time 30 seconds through. At the end we do an epic core burnout with 1 minute ab exercises 1x through.

Happy MAY - No jumping low impact HIIT! We do a circuit spelling out the word "May" for 2 rounds 45 sec on and 15 off at the beginning and end. In the middle we do supersets of 30 sec on/30 sec on/15 sec rest 3x through with a 1 minute core burnout at the end of each circuit.

Happy May 5th! This is a 5/5 themed lower body workout! We start with a warm-up 5 minute AMRAP with 5 exercises for 5 reps. After, we a circuit with 5 superset exercises 55 seconds on and 15 seconds off 3x through each superset. We end with a no repeats circuit. Get ready for you legs to burn!!

Loved this total body bootcamp! We start with a circuit 1 minute on and 10 seconds off with 5 exercises 2x through. After we do an accumulator circuit starting with 4 exercises and adding on one movement each time. We finish with a killer cardio and core burnout! Fun 70's disco playlist 🎉

This upper body workout BURNS! We do 5, five minute AMRAP's with a 2 minute burnout after each round. We do a great mix of back, chest, biceps, and triceps!

You will love this 40 minute sweaty tabata workout! We do five rounds of tabata (20 seconds on and 10 seconds off). We end the workout with a ladder of three exercises (2, 4, 6, 8...) High knees, jumping jack to press, and sit ups with weight.

You will love this lower body and core strength workout with my friend Nicole! Nicole is a NASM Certified Personal Trainer, as well as professional dancer and choreographer.

FUN dance party with professional dancer and choreographer Amanda! This workout has an AMAZING playlist and unique movements that will make you sweat. Do not worry about the moves, directions, or anything else – just dance and have fun, whatever happens happens. You should be SO proud of yourself for treating yourself to this little dance party and for moving your body today!

Loved this sweaty body weight workout! We start with a round of tabata and then do three circuits of 4 exercises 40/15, 30/10, and 20/10 - with a round of tabata in between each round. This workout is a great mix of cardio, core, and strength - enjoy!=

If you are looking to burn your glutes out - look no further! I loved this lower body strength workout because I could feel my 🍑 working the whole time! We do supersets of 40/40 with 20 seconds of rest 4x through. We finish with a glute bridge and hip thrust ladder #bunsonfire

You will love this sweaty total body bootcamp because it has a little bit of everything - cardio, core, strength and mobility! We start with a circuit of 5 intervals 1 minute on and 15 seconds off - 2 exercises (30/30) per minute. Then we do an "add-on" circuit, starting with 4 exercises and then adding on one each time. We end by adding cardio and core exercises between each one for a challenging burnout!

Switched up the schedule bc my arms are so sore from Murph push-ups! We do a circuit of 10 lower body exercises. We do 3 sets of each exercise before moving onto the next, 30 seconds on and 15 seconds off. We finish the workout with three rounds of tabata w/ active rests - your cheeks will be on fire!!

You will love this HIIT and (sneaky) mobility workout! We do 3 rounds of tabata with 2 exercises, and 3 five minute AMRAP's with 2 exercises. We end with a 5 minute EMOM with 5 core exercises that burn! Lots of cardio, mobility, and core exercises #sweaty

Loved this sweaty workout! We do supersets of strength and conditioning exercises 45 seconds, 30 seconds with 20 seconds of rest 3-4x through. Between each superset are jump rope intervals. At the end we do our Baby core burnout!

Glutes on fire! We do circuits of 3 exercises 2x through. Timing is 40 seconds on 15 seconds off. At the end with do a booty band burnout to the song "Peaches" by Justin Bieber (watch the Zoom recording)

I would watch the zoom link on this one! This is a follow along glute workout to the music! We do songs of squats, lunges, kneeling exercises, and then end lying down. You will love it!

#noodlearms We do supersets of 40 seconds on and then 30 seconds on with 15 seconds of rest. We do 5 supersets of upper body and then a 3 minute ladder burnout.

You will love this SWEATY cardio workout! We do short AMRAP's of 4 minutes with 2 exercises. Each exercise is a ladder, starting with 2 reps and adding 1-2 reps each round. Get ready to work!

HAPPY ONE YEAR OF ONLINE WORKOUTS! It has been one year since I did my first online workout (HIIT and Core-antine)! This is a challenging 50 minute, no equipment workout (blame 2020 Anna) that will make you sweat! Thank you for all of your support in the last year, I love you and I am grateful for you everyday!

Your arms will love this one! We do 3 six minute AMRAPs and 3 mini circuits. The circuits are 30/30 seconds on with 15 seconds off.

Sweaty no repeats workout! We do 20 different exercises for 1 minute on and 15 seconds off. Then we do rounds of Tabata with our jump rope and cardio/core exercises (some repeats there). Enjoy!

This total body workout will make you sweat! We alternate between intervals of strength and cardio. The strength sets are 30/30/30 and then we do 30 seconds of cardio. We repeat the circuits 3x through.

Legs will be quaking after this one! We start with 3 rounds of tabata with active recovery periods in between. After we do a circuit of 5 exercises focused on heavier lower body movements. At the end we do a challenging booty burnout with our resistance mini band! #glutesonfire

You will love this total body bootcamp! We do an AMRAP style workout starting with a 15 minute AMRAP with 50, 40, 30, 20, 10, 5 reps. Then we do 5 minute superset AMRAP's with 2 exercises. To end we do a 5 minute core burnout!

This is a KILLER upper body workout! We start with a strength set of overhead press for 5 sets, every minute on the minute. After we do a circuit of 5 exercises one minute on and 15 seconds off. After each round we do a 30 second shoulder burnout. We end with a round of tabata focused on rear delts and core #jelloarms

You will love this cardio workout! We do 24 different low impact and high impact cardio exercises for 30 seconds on 10 seconds off 2x through. At the end we do a 3 minute burpee and plank ladder as a finisher!

The ultimate wedding themed workout! I have listed the workout for you below. It is an awesome mix of strength, cardio, and core! Thank you for humoring my EXTRA themed workouts :)

Love this low impact lower body strength! We start with a 5 minute AMRAP (listed below). After, we do two circuits with 4 exercises 35 seconds on and 15 seconds off. We do each exercise 2x through and each circuit 2x through. We end with a 5 minute EMOM that burns!

This is a great "sore muscles" workout! I give options for high or low impact movements depending on what level you need. We do a circuit of 15 exercises 30 seconds on and 10 seconds off, twice through each movement. Quick core burnout to finish!

This upper body workout will make your arms burn! We do a long circuit of 15 exercises for 45 seconds on and 15 seconds off twice through. At the end we do a ladder as a burnout that will leave your arms feeling STRONG

Get ready to WORK with this upper body strength workout! We do a circuit of 10 exercises. We do each exercise 3 times through before moving on. The first and second set are single arm alternating exercises and the last set we do both arms. We finish with with 2 two-minute ladders!

Get ready for some sweaty cardio and core! We do turbo tabata style cardio for 6 rounds. We alternate between two exercises per tabata and 4 exercises per tabata. At the end we do an intense core EMOM that will leave your abs burning!

Happy Memorial Day Weekend! Get ready for this challenging workout honoring LT. Michael P. Murphy. Read about LT. Michael P. Murphy. United States Navy (SEAL) May 7, 1976 – June 28, 2005.

This workout starts with supersets of two exercises 30/30 on with 15 seconds of rest 3-4x through each circuit (5 supersets). We end with a follow along portion using lighter dumbbells (your arms and abs will burn!)

I love this sweaty total body bootcamp! We do 2 seven minute AMRAP's with 4 exercises and 2 circuits with 3 exercises - 45 seconds on and 15 seconds off. We end with a core EMOM for 3 minutes. Lots of upper and lower body strength!