Tue, 16 Jun 2026 11:06:11 -0500WeeblyWed, 25 Jun 2025 18:19:55 GMThttp://www.ccfitnessonline.com/blog/dumbbell-workout2666711MetCon- 30/10 x 3 Rds
Snatch
Lunge Knee/s

HIIT- EMOTM x 4
25 Squat Jumps
10 Heel Taps/s

MetCon- 30/10 x 3 Rds
Push-ups
Pullover Cycle Sit-ups/s

HIIT- EMOTM x 4
25 Hi Knees/s
10 Burpees

MetCon- 30/10 x 3 Rds
Floor to Press
SLDL/s

HIIT- EMOTM x 4
25 Sumo Jumps
10 Wacky Jacks/s

MetCon- 30/10 x 3 Rds
Skullcrushers
Lat V Ups/s

HIIT- EMOTM x 4
25 Cross Back Taps/s
10 Star Jumps


]]>Wed, 25 Jun 2025 18:18:34 GMThttp://www.ccfitnessonline.com/blog/booty-blast-workoutBLAST- 60/10 x 2 Rds
5 Duck Walk
Side Lying Lift Pulse/s

HIIT- 10 Min AMRAP
25 Butt Kicks
20 In & Out Squat Jumps
15 Puddle Jumps
10 Burpees
5 Hop Kicks

BLAST- 60/10 x 2 Rds
5 Lat Squat Walk
Donkey Lift Pulse/s

HIIT- 10 Min AMRAP
25 Hi Knees
20 Plank Jacks
15 Heel Taps
10 Star Jumps
5 Shuttle Sprints

BLAST- 60/10 x 2 Rds
5 Runners Lunge Tap & Hop/s
Bridge Pulse


]]>Wed, 25 Jun 2025 18:16:50 GMThttp://www.ccfitnessonline.com/blog/dumbbell-workout2730324MetCon- 40/10 x 4 Rds
-Swing
-Alt Press
-Burpees

HIIT- 20/10 x 4 Rds
-Hi Knees
-Lat Hops

MetCon- 40/10 x 4 Rds
-Squat
-Alt Rows
-Karate Kicks R/L

HIIT- 20/10 x 4 Rds
-Butt Kicks
-Pogo Tucks

MetCon- 40/10 x 4 Rds
-Rev Lunge
-Chest Press
-Deck Squat Jump

HIIT- 20/10 x 4 Rds
-Heel Digs
-X Hops






]]>Wed, 25 Jun 2025 18:14:54 GMThttp://www.ccfitnessonline.com/blog/core-con-workoutWarm Up- 15 Min
Mobility
Run 1 Mile/Walk ½ Mile

Core- 5 Min AMRAP
+5 Sit-ups
+5 Leg Lift-ups

Conditioning- 5 Min
Jog 50 Sec
Walk 10 Sec
5x

Core- 5 Min AMRAP
+5 Bicycle Twist/s
+5 Superman

Conditioning- 5 Min
Run 40 Sec
Walk 20 Sec
5x

Core- 5 Min AMRAP
+5 V Sit
+5 Butterfly Crunch

Conditioning- 5 Min
Sprint 30 Sec
Walk 30 Sec
5x

Core- 5 Min AMRAP
+5 Circle Crunch/s
+5 Swimmers/s

Cool Down- 5 Min
Stretch


]]>Wed, 25 Jun 2025 18:11:09 GMThttp://www.ccfitnessonline.com/blog/dumbbell-workoutMetCon- 60/15 x 3 Rds Each
Snatch
Scissor Kick & Reach
Deadbug Chest Press
Suicide Jump Burpees

MetCon- 60/15 x 3 Rds Each
Floor to Press
Triple Puddle & Shoot
Bear Row Walkouts
Suicide Tuck & Lat Lunge

​MetCon- 60/15 x 3 Rds Each
Push-up to OH Swing
Dbl Hi Knee Pop Squat
OH Sit-up to Bridge Pull
Suicide Sprints





]]>Sun, 07 Aug 2022 18:06:59 GMThttp://www.ccfitnessonline.com/blog/ccfitness-joins-fitliHey CCFIT Friends,

I wanted to share some exciting news…
We will be moving from Signup Genius to a new group exercise platform, called FITLI!

You can download the Fitli App, go directly to the Fitli.com website from your desktop or access the mobile version from your phone. There, you will be able to see the class schedule, sign up and pay for classes directly from the site/app. I think everyone will find it much easier to navigate and we shouldn’t have any more issues with text notifications. The class calendar will be active indefinitely, so I won’t have to send the link out each Sunday, as we have done in the past.
I will now offer two class packages or you can purchase one class at a time.

Drop In Rate $15
•Single Class

10 Class Pack $130
•Ten classes
•Expires in 2 months

Unlimited Pack $205
•unlimited classes/month
-option to join CCFIT & Bunday classes virtually
•access to On Demand library (coming soon)

Monthly Unlimited cost/class breakdown:
If you come to 4 classes/week, that’s only $12.80/class
If you come to 5 classes/week, that’s only $10.25/class
If you come to 6 classes/week, that’s only $8.50/class
If you come to 7 classes/week, that’s only
$7.30/class

If you would like to participate virtually, sign up for the class on FITLI and then text me at (504) 373-2020 to let me know.. I will send you the workout PDF 30 minutes before class and call you 5 min prior to class start time.

I am still available for personal training and now offering nutrition consultations.
The nutrition package will include: an initial consult, a food diary assessment and a progress check-in.
​Both of these services can be scheduled and paid for on Fitli.

I am so excited for these new changes and I want to thank you ALL for your support. Through the rain, the heat, the cold and the technical hiccups along the way, you have stuck by me- I couldn’t have done this without you! Together, we have created an amazing community of fabulous fit friends and I thank you from the bottom of my heart.

You should have received an email from Fitli yesterday, inviting you to create your account. If not, you can click on this link…

https://app.fitli.com/business/ccfitness/schedule?calview=listWeek&professional=133641

Now that summer is coming to a close, I hope to see you all out there.
Stay Strong!
💕 Caroline




]]>Mon, 03 Jan 2022 15:29:55 GMThttp://www.ccfitnessonline.com/blog/total-body-dumbbell-hiitHIIT- EMOTM x 5
5 Burpees w/Push-up
5 Star Jumps
5 Jump Lunges/s

MetCon- 50/10 sec x 3 Rds
DB Snatch
Ski Abs
Rev Lunge & Curl
Jump Squat 180
Sit-up to Alt Press & Pass

HIIT- EMOTM x 5
5 Burpees w/Push-up
5 Star Jumps
5 Jump Lunges/s

MetCon- 50/10 sec x 3 Rds
Squat Curl & Press
Plank Jacks
Curtsy Lunge Twist
Lat Bound & Shoot
DB Pullover Leg Lift

HIIT- EMOTM x 5
5 Burpees w/Push-up
5 Star Jumps
5 Jump Lunges/s

*EMOTM- Every minute on the minute, complete the 3 exercises. However much time is left in the minute is your rest. Repeat for 5 minutes.

]]>Sun, 05 Sep 2021 16:48:01 GMThttp://www.ccfitnessonline.com/blog/40-min-total-body-wdbs

Power- EMOTM x 10
5 Burpees w/Push-up
5 Jump Lunges/s

MetCon- 20 Min AMRAP
15 DB Snatch
15 Bent Over Wide Rows
15 DB Front Squats
15 Shoulder Press
15 DB Ski Swings
15 Chest Flys

Core Finisher- EMOTM x 10
5 Plank Up Downs/s
5 Pop Squat to Tuck Jump

EMOTM- Every Minute on the Minute…at the start of every minute, complete exercises (5 Burpees and 5 Jump Lunges)

]]>Thu, 02 Sep 2021 14:08:04 GMThttp://www.ccfitnessonline.com/blog/interval-run-workout

RUN INTERVALS- 10 Min
4 Min Jog
1 Min Walking Lunges
Repeat

SPRINT INTERVALS- 5 Min
1 Min Sprint
1 Min Walk

45 Sec Sprint
45 Sec Walk

30 Sec Sprint
30 Sec Walk

15 Sec Sprint
15 Sec Walk

Complete 2 rounds for a 30 min workout. 3 rds for a 45 min workout and 4 rds if you are feeling Superhuman, for an hour long workout!

Here is an interval timer to use for your run.

https://apps.apple.com/us/app/interval-timer/id1124297113

]]>Thu, 02 Sep 2021 11:33:46 GMThttp://www.ccfitnessonline.com/blog/30-min-metabolic-workout

Complete as many rounds as possible (AMRAP) in 30 Min

5 SUPERPERSON MAKERS
10 SL V UPS/s
15 SKI SWINGS
20 BICYCLE TWISTS/s
25 JUMPING JACKS

Run Around the Block or 400m

*SUPERPERSON MAKER- Push-up, Plank Row/s, Squat to Press, Lunge Bicep Curl/s

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