DunnRite Fitness & Performance

Getting Started 12

• Are you lacking the self-confidence to begin a wellness program?
• Sticking With Exercise
• 20 Reasons why you are not losing Weight
• Examples of exercises for each body part
• What does it mean to Eat Clean?

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FAQ 40

• How much weight should I start out with?
• How Many Calories Does the Body Naturally Burn Per Day
• Can I use a video in place of my weight-training workout?
• How do I get rid of the fat on my hips, and other areas?
• How can I flatten my stomach?

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How Much is Enough? 3

• Load - Repetition Relationship
• Rest Interval between sets
• Rest Interval between sessions

Breaking the Plateau 17

• No Limitations
• 5 Seconds to make a Difference
• The Journey (go farther)
• Team Fearless (remember why you started)
• How to break the exercise plateau?

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MYTHS AND TRUTHS 16

• The only way to burn calories is through cardiovascular exercise
• If I stop exercising, my muscle will turn to fat
• Is it possible to "spot-reduce" body fat
• Yoga - Can it Really Provide Migraine Relief?
• Can certain stretches relieve headaches?

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Meal Planning 7

• MAP OUT YOUR WEEKLY EATS
• COLLECT & CALENDAR YOUR RECEIPES
• SAVE AND ORGANIZE YOUR RECIPES
• MEAL PLANNING PRACTICE: COLLECT & CALENDAR YOUR RECIPES
• Learning how to GROCERY SHOP

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Food Boasts 1

• Foods That May Help Boost Estrogen And Testosterone Levels

Breakfast 16

• BANH MI Breakfast BAGEL
• Oatmeal Pancakes
• BBQ BREAKFAST BAGEL
• Breakfast Burrito
• Breakfast Casserole

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Snacks 11

• Easy Snack Wraps
• Good Fruit Dip
• Easy Hummus
• Oatmeal Cookies
• Granola Bars

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Dinner/Lunch 43

• Turkey & Tomato Panini
• Zucchini and Sweet Potato Frittata
• Lentil Shepherd’s Pie with Sweet Potato Mash
• Salsa Meat Loaf
• Crock Pot Gumbo Recipe with Sausage, Chicken, and Shrimp

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Desserts 5

• Gluten-Free Scrumptious Pumpkin Bread
• Almond-Honey Power Bar
• Caramel Apple Brown Ale Cake
• Peach Custard Pie
• Grandma's Corn Flake Coconut Macaroons

Salads 7

• Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts
• Strawberry Spinach Salad
• Strawberry Pretzel Salad
• Antipasti Pasta Salad
• Garden Pasta Salad

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Movements - Back & Shoulders 32

• Wide Grip Lat Pulldowns
• Rows - Smith Machine Inverted
• Rows - Barbell Front Bent Over
• Rows - Cable Rope
• Rows - Seated

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Movements - Battle Rope 17

• Alternating Single Arm Waves
• Kneeing Lunge with Alternating Waves
• Outward Circles
• Rainbows
• Rainbow with Lunge

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Movements - BiCeps / Triceps 14

• Rope Hammers
• Dumbbell Curls
• Dumbbell Curls (women)
• Curls - Close grip Straight Bar
• Curls - Dumbbell (women)

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Movements - Bodyweight 87

• Back Bow (crossovers)
• Back Bow (reg)
• Bear Crawl
• Bird Dog
• Bird Dog With Elbow to Knee

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Movements - Chest 3

• Bench Barbell Press
• Incline Barbell Press
• Peck Deck

Movements - Kettlebell 24

• Kettlebell Cleans
• Kettlebell Deadlift
• Kettlebell Double Handed Swings
• Kettlebell Goblet Squat
• Kettlebell Half Get-Up

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Movements - Resistant Band 16

• Resistance Bands - Chest Fly
• Resistance Bands - Bentover Rows
• Resistance Bands - Chest Press
• Bicep Curls
• High Pulls

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Movements - Sandbag 10

• SB Shoulder-to-Shoulder
• SB Double Arm Bent over Row
• SB Power Cleans
• SB Bearhug Squats
• SB Deadlift

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Movements - Yoga 4

• Child's Pose
• Bridge Pose
• Downward facing dog
• Corpse Pose

Routines - Battle Ropes 6

• Battling Ropes 30/15 (begintermediate)
• Battle Rope (beginner)
• Battle Rope (interAdvance)
• Battling Ropes Interval (begintermediate)
• Battling Ropes Tabata (interadvance)

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Routines - Baseball 19

• Hitting - 3 ESSENTIAL Drills
• Hitting - Hitting Mechanics SIMPLIFIED
• Hitting - Improve Batting Average
• Hitting - Ultimate Bat Speed (all season)
• Throwing - Build Arm Strength (3 Exercises)

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Routines - Bodyweight 78

• 5 Day K
• 5 Day Kd1
• 5 Day Kd2
• 5 Day Kd3
• 5 Day Kd4

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Routines - Combo 34

• 7 day rapid fat lose
• 7 day rapid fat lose - Conditioning
• 7 day rapid fat lose - Strength
• 7 day rapid fat lose - Cardio Interval 1
• 7 day rapid fat lose - Cardio Interval 2

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Routines - Cycling 7

• Cycling Interval 20
• Fat Burner 40
• Extreme Fat Burner 50
• HIIT Indoor Cycling 20
• HIIT Indoor Cycling Fat Burner 20

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Routines - Dumbbell 11

• Shoulders n'at 25
• Bi-Ceps that Go Boom 35!
• Upper Body Strength 40 (im)
• Total Body Superset 30 (iaw)
• Dumbbell Colorie Torch 24 (iaw)

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Routines - Kettlebell 24

• KB 210
• Kettlebell Beginner 30 (men)
• Kettlebell Beginner 33 (women)
• Kettlebell 1x10 Burn 15 (men)
• Kettlebell Calorie Blast 20 (men)

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Routines - Piloga 31

• Full Body Yoga 20 with Adrian (bw)
• Total Body Toning Yoga 15 (bw)
• Cardio Blend Yoga 15 (bw)
• HIIT Yoga 36 (ia)
• Stretch and Tone Yoga 40 (bm)

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Routines - Pre & Post Workout 5

• Easy Warm Up (women)
• Total Body Warm Up (men)
• Light Cool Down (women)
• Cool Down and Stretch (men)
• Pilates Infused Cool Down and Stretch 6 (bim)

Routines - Resistance Bands 10

• 4 Weeks Total Body
• 6 Move Total Body band 30
• Beginner 25 (Men)
• Full Body Band 35 (women)
• HasFit Full Body 30

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Routines - Sandbag 6

• Sandbag BSE 26 (bim)
• Sandbag Full Body Killer 20 (iaw)
• Sandbag SBB 22 (iaw)
• Sandbag Training Immortal 40 (iaw)
• SB Building Strength 30 (im)

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Routines - Volleyball 6

• 3 Touch Pepper with Board
• 3 Touch Wall Pepper
• 7 Touch Pepper
• 10 Solo Drills from Home
• Volleyball: Pre-Season Day 1

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