In this main circuit, we will be working with the clock for full reps + holding the last 10 seconds of each round for major build & burn. Get ready to work your back, biceps, and core!

Equipment: medium weights, light weights

Time to build up our upper body muscles. This workout focuses on our triceps, shoulders, and chest and leaves no muscle untouched! (Our should I say un-tourched?)

Equipment: light weights, medium weights

Your chest, triceps, and shoulders will THANK YA for getting in this workout! 30 minutes of upper body work with cardio bursts.

Equipment: light weights, medium weights

This tempo challenge will target your back + biceps and the finisher will target your core. Get ready for total upper body work!

Equipment: light weights, medium weights, resistance bands

You know the drill or maybe you're new? On our burn days, we add high intensity moves, like jumping jacks and burpees mixed in with our dumbbell moves like bicep curls. Click play and get moving!

Equipment: light weights, medium weights

This chest, triceps, and shoulders workout will breeze by. Focusing on strength here, grab your heavy dumbbells and make those last few reps shake.

Equipment needed: medium weights, heavy weights

This workout is focused on building muscle in your back, biceps, and core. Just 30 minutes of work and your upper body will be ROASTED

Equipment needed: medium weights, heavy weights, resistance bands, box

First we do our cardio, THEN we do our strength. This cardio + strength combo workout leaves our chest, triceps, and shoulders on the MAT.

Equipment needed: light weights, medium weights

Go ahead and wave good bye to your shoulders. This upper body burn workout incorporates a a good bit of cardio and targets our chest, triceps, and shoulders!

Equipment needed: box, medium weights

With a mix of full reps and pulsing, your arms will be shaking! This 33-minute workout targets our back, biceps, and core and leaves all muscles depleted

Equipment: light weights, medium weights, resistance bands

6 minutes of core + 6 minutes of strength, 2 times through for a total of 24 minutes of WORK. Get ready to build!

Equipment: light weights, medium weights

We move through 4 series of supersets where NO exercise is the same! You'll see a lot of variations of similar exercises in each superset to keep things fun and spicy, but still giving the results we are looking for. Good luck to your chest, triceps, and shoulders!

Equipment: light weights, medi...

This high rep ladder will have you feeling the burn right off the bat! Finishing off with a timed circuit, you'll see a good mix of high intensity and strengthening work in the chest, triceps and shoulders workout!

Equipment: light weights, medium weights

Get ready to work our back, biceps, and core for a total strength workout.

Equipment: light weights, medium weights

A back, biceps, and core superset workout alternating between reps and timed circuits making the ultimate SPICE

Equipment: medium weights, heavy weights, resistance bands

This tabata style circuit will light up your upper body! With 20 seconds of work & 10 seconds of rest, your chest, triceps, and shoulders will be shaking

Equipment: medium weights

This spicy tempo challenge will fire up your chest, triceps, and shoulders. Get ready to feel the burn on this BUILD day!

Equipment: medium weights, heavy weights

Shoulders, chest and triceps TO FAILURE. Get ready for a strength workout like you've never seen before!

Equipment: box, medium weights

This EMOM style workout will fly by. Keeping our heart rate up this whole workout, we will target our back, biceps, and core with a ton of different complex moves!

Equipment: light weights, medium weights

Expect to light your shoulders on fire and and also build muscle in your chest and triceps. This 31 minute workout will have you in & out in no time!

Equipment: light weights, medium weights

This build workout focuses on our back, biceps, and core. We run through many exercises in this 4 circuit workout that combines reps and time!

Equipment: medium weights, resistance bands

Starting out, we have 90 seconds of core moves, followed by 90 seconds of cardio moves in circuit 1. Moving onto to circuit 2, we have a fun AMRAP that incorporates your back, biceps, and core!

Equipment: medium weights

Chest triceps and shoulders high intensity burn! With a mix of tricep strength moves combined with cardio, you will be feeling energized and strong

Equipment: light weights, medium weights

This ladder circuit is not for the weak. A mix of mountain climbers, pushups, v-ups, bicep curls and MORE will make for a fire workout

Equipment: medium weights