AFS Live

AFS Live

If we are streaming live, you will find it here. Past live streams get categorized into other playlists. We hope you join us live!

Subscribe Share
AFS Live
  • LIVE BW Circuit w/ Kemper 5.11.22

    Full Workout Below
    - Lateral Skips
    - 1/2 Updown
    - Whole Body Crunch
    - Jump Squat L-R
    - Yoga Pushup

  • LIVE 30 Minute Core & Cardio Circuit w/ Kemper 3.23.22

    Full Workout Below:
    - Updown w/ Lunge & Twist
    - Opposite SL Leg/Arm Crunch
    - Mountain Climber
    - Whole Body Crunch
    - V-Sit Twist

  • LIVE 30 Minute Circuit Workout with Kemper 2.2.22

    Full Workout
    - Single Leg Up Down w/ L-R
    - Mod. Pushup w/ Rotation
    - Reverse Lunge w/ Kick
    - V-Sit Twist
    - Alt Pushup HOLD

  • LIVE 30 Minute Core Circuit w/ Kemper 1.26.22


    - Bicycle Crunch
    - SL Pelvic Lift on couch
    - Dead Bug
    - Plank Jack on Hands
    - 1/2 Kneeling Fast L-R

  • LIVE 30 Minute Core Circuit 1.19.22

    5 Movements performed for 5 rounds @ 1 minute each
    - Plank w/ LB Twist
    - Side Plank w/ dip abduction-R
    - SL LB Whole Body Crunch
    - Side Plank w/ dip abduction-L
    - Fast L-R w/ Squat

  • 30 Min Circuit Workout w/ Kemper 12.15.21

    Perform the movements below for 60seconds for five rounds.

    - Reverse Lunge w/ Chop-R
    - Up Down w/ Pushup
    - Crab March
    - Reverse Lunge w/ Chope-L
    - Squat Jump to Couch

  • LIVE 30 Minute Circuit w/ Kemper 11.24.21

    Full workout is below:

    - Split Squat w/ Row
    - SL Alt Hip Thrust
    - Squat w/ Lat Pulldown
    - Split Squat w/ Row
    - Dead Bug

  • LIVE 30 Minute Circuit with Kemper

    Full routine below:
    - SL Updown
    - Bicycle Crunch
    - Yoga Pushup

    - High Knees w/ Squat Jump
    - Superman w/ abd.
    - Couch V-Up

  • 60 Minute Circuit w/ Kemper 6.30.21

    Full workout below:

    - Bag Squat w/ Front Press
    - Bag Row-L
    - Around the World
    - Bag Row - R

    - Bag RDL w/ Row
    - Lateral Pushup Walk
    - Bag Reverse Lunge
    - Plank/Mod Plank

    - Bag Squat w/ OH Press
    - Speed Jumping Jacks
    - Pushup HOLD w/ Bag Switch
    - Lunge Jump

    Bag Crunch
    SL Deadlift

  • 60 Min Circuit with Kemper 6.23.21

    -push up w/ jack (mod)
    -Towel 1/2 Kneeling Row (standing)
    -Stepping Lunge w/ Rotation(Stepping Lunge)
    -lat pullover w/ crunch legs up (legs down)

    - step taps (OH march)
    - low squat jacks (Jump Jacks)
    - sprinting butt kicks (jogging butt kicks)
    -lat skip w/ hop (squat w/ hip ext)

  • LIVE Circuit Workout w/ Kemper 6.9.21

    Full workout below:

    Couch Tricep Extensions  (mod couch pushup)
    Bent Over  Y’s (Squat w/ Y's)
    Pushup Hold w/ Knee to Elbow (Mod Pushup HOLD w/ tap)
    Bridge Walk out w/ Towel

    ALT Reverse Power Lunge(Reverse Lunge)
    Updown w/ LR (Squat w/ LR)
    Squat Jacks (Hack Squat w/ Knee Flexion)

  • 60 Minute LIVE Circuit Workout w/ Kemper 6.2.21

    See full workout below:

    Wall press w/ Abs (alternating)
    Box Squat Jump(lat. walkout)
    Kneeling to squat hold (hack squat)
    Lateral Skip w/ R. Lunge (Stat. lateral lunge)

    Knee Chop-R (rot @ top)
    Split Squat w/ Row-R (rot @ top)
    Knee Chop-L(calf raise)
    Split Squat w/ Row-L(mod hold)

    Up Down w/ ...

  • LIVE Circuit Workout with Kemper 4.28.21

    Full workout below:

    Split Squat w/ curl-R x 45s
    Split Squat w/ Raise-L x 45s
    Kneeling Towel Pulldown x 45s
    Kneeling Towel Pull-Apart x 45s

    Bent Over Y’s x 45s
    Mountain Climbers x 45s
    Chair Dip x 45s
    Low Pop Squats x 45s

    Caterpillar Walkout w/ 1/2 updown x 45s
    Marching Pelvic Lift (feet on cou...

  • LIVE 60 Minute workout with Kemper 4.21.21

    Full workout below:

    -push up w/ opp arm/leg ext (mod)
    -Split Squat w/ Towel Row (standing)
    -Step Taps(superman)
    -lat pullover legs up (legs down)

    - Lateral step taps (OH march)
    - low squat jacks (Jump Jacks)
    - Donkey Hops (jogging butt kicks)
    -alternating power lunge (squat w/ ...

  • LIVE 60 Minute Circuit w/ Kemper 4.14.21

    Full Workout Below:

    - Push up hold elbow to knee right(Mod bird/dog)
    - Squat to couch w/ Row
    - Squat jump to hack squat jump combo(mod-squat hold)
    - Butt kick jumps(mod-jogging butt kicks)
    - High Plank Jack
    - Thai plank Right
    - Low Knees w/ Star Jump
    - Thai plank left
    - Stationary La...

  • LIVE 60 Min Circuit with Kemper 4.7.21

    See full workout below:

    - bear plank opp arm/ leg  (mod plank w/ hip ext)
    - SL RDL w/ Row  ( Squat w/ stepping lunge)
    - FAST LR

    - Pop Squat w/ R Lunge (Standing Alt. Hip abduction)
    - Wide/ narrow push up (mod wide/narrow pushup)
    - SL Eccentric Squat

    - Cat Wakout w/ pushup (cat walkout)

  • LIVE 60 Minute Circuit w/ Kemper 3.31.21

    Full workout below:

    -push up (mod)
    - Bridge w/ Towel Row(standing)
    -superman hold (superman)
    -Al Lunge Jump (legs down)

    - Opp Arm/Leg Pushup Hold (birddog)
    - low squat jacks (Jump Jacks)
    - SL Lateral Flexion (jogging butt kicks)
    -SL BOR (squat w/ hip ext)

    - Diag Up Down (dea...

  • LIVE 60 Minute Workout with Kemper 3.24.21

    Full Workout Below:

    Wall press w/ Abs (alternating)
    High plank jack (lat. walkout)
    Kneeling to squat hold (hack squat)
    Lateral skips (Stat. lateral lunge)

    Knee Chop-R (rot @ top)
    Split Squat w/ Row-R (rot @ top)
    Knee Chop-L(calf raise)
    Split Squat w/ Row-L(mod hold)

    Up Down w/ 2 pushups (co...

  • LIVE 60 Minute Circuit Workout w/ Kemper 3.17.21

    Full Workout below!

    Push up to opp knee Flexion right
    Sumo jump squat
    Superman w/ reach

    Squat hold alt front raise
    Alt Pelvic lift w/ row
    Mtn Climber Up/down

    -lat pull down w/ superman
    - step taps
    - low squat jacks

    - Side Plank w/ abd-R
    - Windsheild Wipers
    -Side Plank w/ abd-L

  • LIVE 60 Minute Workout w/ Kemper 3.3.21

    OH Squat (Squat w/ reach)

    Eccentric Pushup (mod sphinx pushup)

    Up-Down w/ Downward Dog Reach (Downward Dog REach)

    Jumping Jacks

    Reverse Lunge w/ Kick-Right (Reverse Lunge)

    FAST LR w/ Squat (Reverse Lunge)

    Mountain Climber (No Impact)

    Ankle Hops

    Pop squat (low speed squat)

    Lateral High Kn...

  • LIVE 60 Minute BW Workout w/ Kemper

    Full Workout Below:

    - Squat w/ Kick x 60
    - Pushup w/ Hip Ext  x 60
    - Superman w/ Towel Pulldown x60

    - SL RDL w/ Knee Drive x 60
    - Lunge w/ Towel Rotation x 60
    - Spider Plank x 60

    - 3 Knees w/ 3 Squats x 60
    - Mountain Climber x 60
    - Step-Squat-Step-Squat x 60

    - SL Oblique Crunch-R
    - SL Obilqu...

  • LIVE 60 Minute Workout w/ Kemper 2.10.21

    Full Workout Below!

    GROUP 1
    - Pushup w/ should tap—
    - Kneeling Hip Ext w/ Towel Row —
    - R. Lunge w/ Reach

    GROUP 2
    - Stepping Lunge/Squat—
    - Plank Up—
    - Lat Ankle Hop

    GROUP 3
    - High Knees/Mtn Climb—
    - Windshield Wiper—1/2 Squat Hold
    - Hack to Sumo Squat Jump- Hack Squats

    - Deadbug
    - Plan...

  • LIVE 60 Minute BW Circuit Workout w/ Kemper 2.1.21

    Full workout is below!

    Group 1
    - Bear Plank w/ Pushup & Hip Ext
    - Uptown w/ 3 Squats
    - RDL to Knee Drive-R
    - Lateral Skips

    Group 2
    - Squat w/ 3 Calf Raise @ botom
    - High Plank Jack
    - 1/2 Kneeling Towel Row
    - Pushup HOLD w/ Toe Reach

    Group 3
    - Step taps  (standing twist crunch)
    - Low squat jac...

  • LIVE BW Circuit w/ Kemper 1.27.21

    Full workout is below. Modifications will be provided along the way!

    Group 1
    R. Lunge w/ Row
    Squat HOld to kneel
    Pushup w/ knee flxn

    Group 2
    Up Down w/ lat skip
    Superman HOLD w/ Alt Reach
    Sprinting Butt Kicks 

    Group 3
    Split Squat w/ Row
    Yoga Pushup

    SL Lateral Flexion