A Taste of the Underground

Sometimes I like to post our workouts in order to give you an idea of how we train here at the Underground. What you see below is what I planned & designed for tonight's small group class workout.  This particular group has been training with us for 10 weeks as beginners to exercise.  Looking at them execute this workout efficiently and precisely was a great statement of how far they've come; what they can accomplish now is simply amazing!  

Tonight's class completed 2 rounds of the main circuit and picked one of the bonus circuits to complete (they chose bonus #2).  We also worked on a few technique drills during the bonus round. We then finished with 11 minutes of incline treadmill walking. The entire workout, including 5min warmup, 11mins walking, cooldown, and stretching took this particular class ~70 mins.

Circuit (2-3x)
Perform each exercise for 1:00, with 0:30 rest in between.
More advanced exercisers can shorten the rest to 0:20 or do jogging sets during the rest periods.
DB Goblet Squats
Mountain Climbers/Glute Bridges (can be done on the floor, stability ball, TRX)
2H KB Swings
TRX Chest Press (could sub with Floor Push-Ups or T-Pushups)
Jumping Jacks/High Knees (0:30 per exercise)
1-Arm DB Rows (0:30/side)
3-Way DB Lunges - Front, Side, Back (use bodyweight if DB's are too challenging)
DB Matrix: Bicep Curl into OH Press into RDL (this is a very slow, deliberate exercise)
Rest 2:00

Bonus Circuit 1
Advanced exercisers should double the reps on all exercises
KB Squat (hold bell by belly) x 5
KB Squat & Push Press (hold bell by belly) x 5
Rack KB Squat & Kick x 5/side
KB Squat & Push Press (hold bell by belly) x 5
KB OH Back Lunge x 5 (if back lunges are too tough, change it to a front lunge)
KB Squat & Push Press (hold bell by belly) x 5
2H KB Swings x 10
KB Squat & Push Press (hold bell by belly) x 5
BW Squats x 10

Bonus Circuit 2
Beginners should complete 2 times (L, R).
Intermediate exercisers should complete 4 times (L, R, L, R).
Advanced exercisers should count one time on the Left and one time on the Right as 1 time through the circuit and do 5 total rounds.
TGU x 2L
OH Squat x 2L
Windmill x 2L
2H Swing x 10