<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[1812 Belles]]></title><description><![CDATA[1812 Belles is an ego-free training center exclusively for girls & women. We offer functional fitness, heavy lifting, and youth physical literacy.]]></description><link>https://www.1812belles.com/weeklyworkouts</link><generator>RSS for Node</generator><lastBuildDate>Sun, 14 Jun 2026 15:46:26 GMT</lastBuildDate><atom:link href="https://www.1812belles.com/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[ Monday June 1st (FitHer)]]></title><description><![CDATA[Warm-up 1 round 1 min General Movement (jumping jacks, jump rope, bike or row 5 Bootstrappers 5 Inchworm 10 Push-ups 10 Sit-Ups 1 minute General Movement Workout #1: Strength (Upper Body) 40 sec work/20 sec rest (4 rounds) DB Hammer curls DB Alternating Front Raises into 40 sec work/20 sec rest (4 rounds) DB Bicep Curl DB Alternating Dumbbell Punches Workout #2: Grind 10 minute AMRAP 4 Alternating Dumbbell Shoulder Press/Barbell Shoulder Press 8 Dumbbell/Barbell Power Clean 6 Dumbbell/Barbell...]]></description><link>https://www.1812belles.com/post/sunday-january-18th-fither</link><guid isPermaLink="false">69642490768b848d2713e51e</guid><pubDate>Sun, 31 May 2026 21:35:15 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/fa1e69_bc6a7c2003ce4abab436c05b306e81f8~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>jclmcalpine</dc:creator></item><item><title><![CDATA[Tuesday June 2nd (FitHer)]]></title><description><![CDATA[Warm-up 5 minute AMRAP 40 Skips 10 Pass through 5 Bootstrappers 20 sec Active Hang 5 Push Ups Workout #1: Strength (Lower Body) 4 rounds 60 seconds Bike (max effort) 20 Banded Air Squats 8/side Rower Reverse Lunges 8/side Hunter Squats Workout #2: Grind AMRAP (12 minutes) 8-10 Burpees 10 Push-ups 10 Jump squats 20 mountain climbers Workout #3: Core EMOM (3-4 rounds) Min 1: Alt DB V-Ups Min 2: Plank Alternating Knee Taps Min 3: Frog Reverse Curl (yoga bloc) Min 4: Rest]]></description><link>https://www.1812belles.com/post/empowher-monday-february-3rd</link><guid isPermaLink="false">679fd0d9921034614750bc32</guid><pubDate>Sun, 31 May 2026 19:17:41 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/fa1e69_bc6a7c2003ce4abab436c05b306e81f8~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>jclmcalpine</dc:creator></item><item><title><![CDATA[Wednesday June 3rd (FitHer)]]></title><description><![CDATA[Warm-up 2 rounds (30 sec work) Fast feet Inchworm Side hops good mornings 1 broad jump + back peddle Workout #1: Strength (Full Body) EMOM (16 minutes) Minute 1 - 20 Gorilla Row Minute 2 - 12 Table Top Heel Taps Minute 3 - 50 second Banded Side Steps (right) Minute 4 - 50 second Banded Side Steps (left) Workout #2: Grind For time 30 Lateral Burpee Over Dumbbell or (Squat + clean + press + jump) 36 Alt. Dumbbell Snatches, Weight 1 24 Lateral Burpee Over Dumbbell (Squat + clean + press + jump)...]]></description><link>https://www.1812belles.com/post/boother-tuesday-february-4th</link><guid isPermaLink="false">679fd129ce173527581041f5</guid><pubDate>Sun, 31 May 2026 19:16:59 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/fa1e69_bc6a7c2003ce4abab436c05b306e81f8~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>jclmcalpine</dc:creator></item><item><title><![CDATA[Thursday June 4th (FitHer)]]></title><description><![CDATA[Warm-up 30 seconds (2 rounds) Jumping Jacks shoulder Openers Side Hops Plate Ground to Over Head (light) DB Push Press (light) Workout #1: Strength (Upper Body) EMOM (16 minutes) Odd minutes- 10 strict press Even minutes - max ring rows Workout #2: Grind 3 rounds 25 wall balls run to park and back (400m) 20 hand release push ups into 40 self assisted pull ups]]></description><link>https://www.1812belles.com/post/cardioboxing-sunday-february-16th</link><guid isPermaLink="false">67a8abceec623894cc982b70</guid><pubDate>Sun, 31 May 2026 12:23:42 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/fa1e69_bc6a7c2003ce4abab436c05b306e81f8~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>jclmcalpine</dc:creator></item><item><title><![CDATA[Sunday June 7th (EmpowHer)  ]]></title><description><![CDATA[Warm-up 2 rounds 20 jumping jacks 15 air squats 10 sit-ups 5 push-ups 50 skips Workout #1: Metcon 3 Rounds 1-Minute Skipping 1-Minute Sit-Up 1-Minute mountain climbers 1-Minute Knees to Elbows Rest 1 minute between rounds Workout #2: Metcon For Time 15 Devil Press 15 Burpee 15 Devil Step Up Rest 2 Minutes 12 Devil Press 12 Burpee 12 Devil Step Up Rest 1 Minute 9 Devil Press 9 Burpee 9 Devil Step Up]]></description><link>https://www.1812belles.com/post/cardioboxing-sunday-february-16th-1-1</link><guid isPermaLink="false">67d70f447f6f9dfc82729042</guid><pubDate>Sun, 31 May 2026 12:23:42 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/fa1e69_e99100b2751644c5894a12502708201a~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>jclmcalpine</dc:creator></item></channel></rss>