Programming

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0-10 min
11-15 min
16-20 min
21-30 min
31-45 min
45+ min
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45 MIN : CLASSIC KICK OFF (LONG AF CLASSES PROGRAM)
MONDAY WEEK 1 : CLASS 1/12 ***BASE UNIT + BACK PLATFORM + BACK HANDLEBARS + AMAZON CABLES***
45 MIN : TRICEP TRICKS (LONG AF CLASSES PROGRAM)
WEDNESDAY WEEK 1 : CLASS 2/12 ***BASE UNIT + BACK PLATFORM + BACK HANDLEBARS + AMAZON CABLES + DUMBBELLS***
50 MIN : FULL BODY CRUSHER (LONG AF CLASSES PROGRAM)
FRIDAY WEEK 1 : CLASS 3/12 ***BASE UNIT + BACK PLATFORM + FRONT/BACK HANDLEBARS***
45 MIN : ARMS + A$$ (LONG AF CLASSES PROGRAM)
SUNDAY WEEK 2 : CLASS 4/12 ***BASE UNIT + BACK PLATFORM + BAND + CABLES + DUMBBELLS***
46 MIN : WE LIKE IT LONG (LONG AF CLASSES PROGRAM)
TUESDAY WEEK 2 : CLASS 5/12 ***BASE UNIT + BACK PLATFORM + FRONT/BACK HANDLEBARS + BUNGEE + AMAZON CABLES***
45 MIN : PUSH IT REAL GOOD (LONG AF CLASSES PROGRAM)
FRIDAY WEEK 2 : CLASS 6/12 ***BASE UNIT + BACK PLATFORM + FRONT HANDLEBARS + DUMBBELLS***
45 MIN : CATFISHING YOU (LONG AF CLASSES PROGRAM)
MONDAY WEEK 3 : CLASS 7/12 ***BASE UNIT + BACK PLATFORM + FRONT/BACK HANDLEBARS***
62 MIN : A$$ POWER HOUR (LONG AF CLASSES PROGRAM)
WEDNESDAY WEEK 3 : CLASS 8/12 ***BASE UNIT + BACK PLATFORM + FRONT/BACK HANDLEBARS + BUNGEE***
45 MIN : CORE + DUMBBELLS (LONG AF CLASSES PROGRAM)
SATURDAY WEEK 3 : CLASS 9/12 ***BASE UNIT + BACK PLATFORM + BACK HANDLEBARS + DUMBBELLS***
47 MIN : SMASH YOUR OBLIQUES (LONG AF CLASSES PROGRAM)
SUNDAY WEEK 4 : CLASS 10/12 ***BASE UNIT + BACK PLATFORM + BACK HANDLEBARS + BUNGEE***
45 MIN : HOLD YOUR HAMMIES (LONG AF CLASSES PROGRAM)
TUESDAY WEEK 4 : CLASS 11/12 ***BASE UNIT + BACK PLATFORM + BUNGEE + LAGREE CABLES***
45 MIN : WE LOVE SOME A$$ (LONG AF CLASSES PROGRAM)
FRIDAY WEEK 4 : CLASS 12/12 ***BASE UNIT + BACK PLATFORM + BAND + DUMBBELLS***
31 MIN : JUICY CORNERS (A$$ GAINZ PROGRAM)
SUNDAY WEEK 1 : CLASS 1/12 ***BASE UNIT + CLOTH LOOP BAND + DUMBBELLS***
23 MIN : HIT ‘EM WITH BELLS (A$$ GAINZ PROGRAM)
WEDNESDAY WEEK 1 : CLASS 2/12 ***LIGHT + MEDIUM + HEAVY DUMBBELLS***
31 MIN : QUAD GAINZ (A$$ GAINZ PROGRAM)
FRIDAY WEEK 1 : CLASS 3/12 ***BASE UNIT + BACK PLATFORM + LAGREE CABLES (OR DUMBBELLS)***
29 MIN : SHOULDERS + STEP UPS (A$$ GAINZ PROGRAM)
FRIDAY WEEK 1 : CLASS 4/12 ***LIGHT + MEDIUM + HEAVY DUMBBELLS***
22 MIN : BANDED BADA$$ (A$$ GAINZ PROGRAM)
THURSDAY WEEK 2 : CLASS 5/12 ***BASE UNIT + BACK PLATFORM + CLOTH LOOP BAND***
25 MIN : CHEST CHALLENGE (A$$ GAINZ PROGRAM)
SATURDAY WEEK 2 : CLASS 6/12 ***BASE UNIT + BACK PLATFORM + FRONT HANDLEBARS***
37 MIN : FULL A$$ BABY (A$$ GAINZ PROGRAM)
MONDAY WEEK 3 : CLASS 7/12 ***LIGHT + MEDIUM + HEAVY DUMBBELLS***
28 MIN : ALL SIDES (A$$ GAINZ PROGRAM)
WEDNESDAY WEEK 3 : CLASS 8/12 ***BASE UNIT + BACK PLATFORM + CLOTH LOOP BAND***
32 MIN : A$$ + ARMS (A$$ GAINZ PROGRAM)
FRIDAY WEEK 3 : CLASS 9/12 ***BASE UNIT + BACK PLATFORM + LAGREE CABLES (OR DUMBBELLS)***
41 MIN : QUAD QUOTA (A$$ GAINZ PROGRAM)
SUNDAY WEEK 4 : CLASS 10/12 ***BASE UNIT + BACK PLATFORM + FRONT HANDLEBARS + DUMBBELLS***
20 MIN : SIDE STEPPIN (A$$ GAINZ PROGRAM)
WEDNESDAY WEEK 4 : CLASS 11/12 ***MEDIUM + HEAVY DUMBBELLS***
35 MIN : SIDES + HAMMIES (A$$ GAINZ PROGRAM)
FRIDAY WEEK 4 : CLASS 12/12 ***BASE UNIT + BACK PLATFORM + CLOTH LOOP BAND + DUMBBELLS***
46 MIN : SMASH CITY (STRENGTH + CARDIO PROGRAM)
SUNDAY WEEK 1 : CLASS 1/12 ***BASE UNIT + FRONT HANDLEBARS***
22 MIN : BASE UNIT BURPESS (STRENGTH + CARDIO PROGRAM)
TUESDAY WEEK 1 : CLASS 2/12 ***BASE UNIT***
31 MIN : INNER THIGH CURTSY (STRENGTH + CARDIO PROGRAM)
WEDNESDAY WEEK 1 : CLASS 3/12 ***BASE UNIT + BACK PLATFORM + BACK HANDLEBARS***
20 MIN : MAKE ME SWEAT CARDIO #1 (STRENGTH + CARDIO PROGRAM)
FRIDAY WEEK 1 : CLASS 4/12 ***NO EQUIPMENT NEEDED***
35 MIN : CEP TOURTURE (STRENGTH + CARDIO PROGRAM)
MONDAY WEEK 2 : CLASS 5/12 ***BASE UNIT + BACK PLATFORM + BACK HANDLEBARS + DUMBBELLS***
43 MIN : OBLIQUE KILLER + HOLDS (STRENGTH + CARDIO PROGRAM)
TUESDAY WEEK 2 : CLASS 6/12 ***BASE UNIT + BACK PLATFORM + FRONT HANDLEBARS***
22 MIN : HEAVY A$$ (STRENGTH + CARDIO PROGRAM)
THURSDAY WEEK 2 : CLASS 7/12 ***BASE UNIT + BACK PLATFORM***
20 MIN : MAKE ME SWEAT CARDIO #2 (STRENGTH + CARDIO PROGRAM)
SATURDAY WEEK 2 : CLASS 8/12 ***NO EQUIPMENT NEEDED***
18 MIN : BRACE FOR THE BACK (STRENGTH + CARDIO PROGRAM)
MONDAY WEEK 3 : CLASS 9/12 ***BASE UNIT + BACK PLATFORM + DUMBBELLS***
30 MIN : DUMBBELL LUNGES (STRENGTH + CARDIO PROGRAM)
MONDAY WEEK 3 : CLASS 10/12 ***BASE UNIT + BACK PLATFORM + DUMBBELLS***
44 MIN : SIDES + BANDED LEGS (STRENGTH + CARDIO PROGRAM)
WEDNESDAY WEEK 3 : CLASS 11/12 ***BASE UNIT + BACK PLATFORM + DUMBBELLS + LOOP BAND***
24 MIN : MAKE ME SWEAT CARDIO #3 (STRENGTH + CARDIO PROGRAM)
FRIDAY WEEK 3 : CLASS 12/12 ***NO EQUIPMENT NEEDED***

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