Total Body Fulfillment by Kristin R

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Total Body Fulfiller by Kristin Ritter
12” 20”elv
heavy med light weights
sandbag
ankle weights

Warm Up:
30:30
1. Down dog cobra
2. Runners lunge reach
3. Jumping jacks
4. Lateral lunge reaches
5. Walk out pushups
6. Swimmer arms

Superset 1: 3x 12” elv
1. 10/leg Deficit Rev Lunge
2. 10 Straddle down Squat + Tricep Pushup

Superset 2: 4x
1. 15 Deadlifts
2. 5 Manmakers

40:10
1. Swings
2. Crossbody Mtn Climbers
3. Weighted Squat Jumps
4. Plank Rows to T stand
5. Halo Slams

Triset HIIT: 50:10 x 3 20” elv
1. Front Squat + Arnold Press
2. Decline Burpees DL + Pulse
3. Russian Twist Bicycles

True Tabata: 20:10 8x
1 Chest Press + Leg Lifts
2 Runners Lunge Toe Tap + SA Row (Row Arm as toe taps back - same arm as tapping leg)
3 Crossbody Front Raise x2 + Lateral Raise (CFR, CFR, Lateral Raise)
4 Lateral Step up + Weighted Lateral Leg Raise

Pyramid Fulfiller!
50 Split Squat DLs (25/leg)
45 back load Box Squats
40 Downdog glute Raises (20/leg)
40 Calf Raises (I forgot to do these!!)
35 Bicycles (2=1)
30 Ball Squeeze Pushups
25 drag curls
20 OH Tricep Ext Sumo Squats
15 decline spider knee pushups
10 Wall 2x Mtn Climbers + 2x Shoulder Taps
5 Doubled up Manmakers (4 pushups, 4 rows, 2 squat & Press)