The Crows Nest

30 MIN FULL BODY CIRCUIT 💪🏽 🔥 

No time for a long workout? You don’t need one. 👊🏽
This 30-minute full body circuit is perfect for lunch breaks, busy schedules, or anyone wanting an efficient workout without sacrificing intensity.

Set a timer for 30 minutes ⏱️
12 reps of each movement, AMRAP (as many rounds as possible).
Rest as needed.
Workout:
• Leg Curl
• Elevated Suitcase Squat
• Lat Pull Down
• DB Chest Press
• Bird Dog Balance Row

This style of training keeps your heart rate up while building strength, coordination, balance, & muscular endurance. 🔥

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Core & Cardio Burner💥

A quick superset to fire up your core, legs, shoulders, & cardio.
This combo builds stability, coordination, & endurance while keeping your heart rate up. Perfect as a finisher or quick full-body conditioning circuit.
Superset x 4 rounds:
▪️ DB Knee-to-Elbow Marches: 12–16 reps
▪️ Weighted or Unweighted Squat Punches: 15–20 reps
▪️ Rest 30–45 sec
Focus on controlled movement, strong core engagement, and steady breathing.

DM me “COACHING” to learn more 💪🏽

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How to single arm DB row 💪
Set up with a strong base—hips back, spine neutral, core engaged. You want to have the same arm & the same leg on the bench. Hand stacked underneath shoulder. Kickstand opposite leg out.
Think:
➡️ Pull your elbow toward your hip (not straight up)
➡️ Keep your shoulders square—no twisting 
➡️ Control the weight on the way down
This movement targets your lats, upper back, & helps build real pulling strength that carries over into bigger lifts.

Want guidance like this every session? That’s where coaching comes in.
DM me “COACHING” to learn more ❤️

“what you don’t do this with your friends?” 🤣 - science says that working out with your friends increases your strength! 🍑 💪🏽

Perks of having a coach ❤️‍🔥
A coach gives us:
-Extra motivation
-Structure
-Education
-Extra confidence in ourselves
-Etc

DM me “COACHING” to learn more 💪🏽

How do you know when it’s time to go heavier? 👇
If you’re cruising through your reps without much effort, it’s probably time.�Your last 2–3 reps should feel challenging.

A few signs you’re ready to go up in weight:�• You finish your set & feel like you could easily do 5+ more reps.�• You’re not feeling fatigued by the end of the set,
that doesn’t mean maxing out every workout—but progressive overload is what drives results.
Start small. Add a little weight. Stay in control. Build strength over time.

Want help knowing exactly when to push and when to dial back?�That’s what coaching is for.
DM me “COACHING” to learn more ❤️

ASCENDING REPS SHOULDER PRESS 💪🏽
Build up, don’t burn out.
6 → 4 → 2 reps with increasing weight each set.�This is how you train strength while keeping your reps intentional and controlled.
By the time you hit that last set, you’re moving your heaviest weight with focus—not fatigue.
Perfect for:�• Building upper body strength�• Practicing control under heavier loads�• Progressive overload without sloppy reps
Save this for your next shoulder day 💪

POV: You have a coach that cares about you

At TCN, coaching is about more than just counting reps.
It’s about having someone who truly pays attention — to your form, your progress, your mindset, & your potential.

A good coach knows when to encourage you, when to challenge you, & when you’re capable of more than you think.
Sometimes growth takes someone handing you the heavier weights and reminding you: you’re ready for them. 💪

That’s the value of coaching — support, accountability, confidence, & pushing past limits safely with intention.

DM me “COACHING” to learn more ❤️

Back + Chest Superset 🔥

All about back & chest working together 💪🏽
Pull. Push. Repeat.
A superset that pairs pulls & pushes to build strength, control, & endurance.

The ladder:�Pull-ups: 10 → 1�Push-ups: 1 → 10
Go straight from one to the other with little to no rest.
Scale as needed with bands or knee push-ups.

Want structure like this built for you? That’s where coaching comes in.
DM me “COACHING” to learn more 💛