4DS Boot Camp 62 m 480 cal Warm-up 8 m Drills 23 m Biceps & Triceps 28 m Stretch 3 m

Transcription

1 4DS Boot Camp 62 m 480 cal Warm-up 8 m Drills 23 m Biceps & Triceps 28 m Stretch 3 m Boot Camp Cardio Only 34 m 283 cal Kickbox Cardio Only 37 m 308 cal Lower Body Weights 31 m 221 cal Kickbox rounds 1-4, LIS calves Total Body Weights 97 m 693 cal KBX rounds 1-4, LIS calves, HIS chest & back, LIS shoulders, BC biceps & triceps Boot Camp Weights First 62 m 480 cal Kickbox Weights First 71 m 549 cal Boot Camp and Upper Body 105 m 813 cal Kickbox and Upper Body 103 m 797 cal Cardio Power 53 m 442 cal KBX warm-up and cardio, BC cardio and cool down, BC stretch Boot Camp Circuit Upper Body 61 m 508 cal Boot Camp warm-up, drills 1-4, HIS Round 2, BC Drills 5-8, BC round 3, BC round repeated, BC drills 9-12, LIS rounds 3 & 4, Kickbox core and stretch Boot Camp Circuit Lower Body 63 m 525 cal Boot Camp warm-up, BC drills 1-4, Kickbox round 1, BC drills 5-8, Kickbox round 2, BC drills 9-12, Kickbox round 3, Kickbox core and stretch Dips on High Step to Stretch Triceps: Seated Overhead Extensions Pyramid Up DB Biceps: Standing Hammer Curl With Twist Pyramid Up DB Biceps: Standing Traditional Curl Pyramid Up DB Triceps: Lying Extensions BB Triceps: Lying Extensions DB Biceps: Crazy 8s BB Biceps: Reverse Curls DB Triceps: Dips Feet on Ball, Rear on Step Triceps: Pushups on High Step Biceps: Incline Hammer Curls With a Round 1 No wt 1x15/20/25/30 2x10/12 2x15/20 Round 2 1x35 2x8 1x35 2x12 Round 3 No wt Toes 2x

2 Twist on Stability Ball DB Biceps: Double Arm Seated Hammer Curl on Stability Ball DB Triceps: Single Arm Press Down resistance band Triceps: Kickbacks resistance band Biceps: Hanging Concentration Curls With One Hand on High Step DB Biceps: Wrist Curls DB 2x12 Round 4 Green band Green band 1x20 2x10 4DS Kickbox 71 m 549 cal Warm up 12 m Kickboxing 16 m Lower Body & Core 34 m Stretch - 5 m Boot Camp Cardio Only 34 m 283 cal Kickbox Cardio Only 37 m 308 cal Lower Body Weights 31 m 221 cal Kickbox rounds 1-4, LIS calves Total Body Weights 97 m 693 cal KBX rounds 1-4, LIS calves, HIS chest & back, LIS shoulders, BC biceps & triceps Boot Camp Weights First 62 m 480 cal Kickbox Weights First 71 m 549 cal Boot Camp and Upper Body 105 m 813 cal Kickbox and Upper Body 103 m 797 cal Cardio Power 53 m 442 cal KBX warm-up and cardio, BC cardio and cool down, BC stretch Boot Camp Circuit Upper Body 61 m 508 cal Boot Camp warm-up, drills 1-4, HIS Round 2, BC Drills 5-8, BC round 3, BC round repeated, BC drills 9-12, LIS rounds 3 & 4, Kickbox core and Boot Camp Circuit Lower Body 63 m 525 cal Boot Camp warm-up, BC drills 1-4, Kickbox round 1, BC drills 5-8, Kickbox round 2, BC drills 9-12, Kickbox round 3, Kickbox core and stretch Warm-up Squats BB Squats Heels Raised BB x2 Deadlifts on Step DB x2 Plie Squats on Step x2 DB Leg Press 14" x2 DB Round 1 1x20 1x35 2x20 Round 2 1x30 1x

3 Low Plane Lunges with 4" Step x2 DB Leg Press/Outer Thigh Lift 10" x2 DB Outer Thigh with Band Squats BB Round 3 2x12 1x12 + ankle weights Round 4 Green band 1x40 4DS Higher Intensity Step 58 m 527 cal Warm up- 6 m Step 22 m Chest & Back 25 m Stretch 4 m Lower Intensity Step Cardio Only 36 m 286 cal Higher Intensity Step Cardio Only 33 m 275 cal All Upper Body weights 67 m 479 cal Lower Intensity Step and All Upper Body 103 m 736 cal Higher Intensity Step and All Upper Body 99 m 833 cal Lower Intensity Step Weights First 53 m 357 cal Higher Intensity Step Weights First 68 m 483 cal Double Cardio 59 m 475 cal LIS warm-up and cardio, HIS cardio and cool down, HIS stretch Back & Biceps 25 m 179 cal Chest, Shoulders & Triceps 34 m 243 cal Low Impact Upper Body Circuit 68 m 452 cal LIS warm-up and combo 1, HIS round 2, LIS combo 2, LIS rounds 3 & 4, LIS combo 3, BC round 4, LIS finished combos, finished combos x 2, LIS core and stretch Higher Intensity Circuit 65 m 542 cal HIS warm-up and combo 1, HIS round 3, HIS round 5, HIS combo 2, LIS round 2 x 2, HIS combo 3, BC round 2, HIS finished combo x 2, HIS cool down, LIS core, HIS stretch Round 1 Back: Supermans Back: One Arm Row DB (warm-up set) Back: One Arm Row DB Chest: Push Ups (1 full, 2 partial) Back: One Arm Row DB Chest: Push Ups (full, bottom-half, top-half) Round 2 Back: Underhand Row BB (2 sets of 7) Chest: Flyes on 40 Degree Incline DB (2 sets of 12) No wt 1x12 1x30 Toes 1x30 Toes 1x62 2x

4 Back: Underhand Row BB (2 sets of 7) Chest: Flyes on 40 Degree Incline DB (2 sets of 12) Round 3 Back: One Arm Row DB (Wide fly, 1 set of 12) Chest: Decline Push Ups (1 set) Round 4 Back: Incline Pullovers DB Chest: Incline Press DB Round 5 Back: T-Band Flyes Chest: Push Ups Around the Clock 1x62 2x25 1x20 Toes 1x15 2x30 Green band Toes 4DS Lower Intensity Step 66 m 479 cal Warm up 8 m Step 24 m Shoulders, Core & Calves 30 m Stretch 4 m Lower Intensity Step Cardio Only 36 m 286 cal Higher Intensity Step Cardio Only 33 m 275 cal All Upper Body weights 67 m 479 cal Lower Intensity Step and All Upper Body 103 m 736 cal Higher Intensity Step and All Upper Body 99 m 833 cal Lower Intensity Step Weights First 53 m 357 cal Higher Intensity Step Weights First 68 m 483 cal Double Cardio 59 m 475 cal LIS warm-up and cardio, HIS cardio and cool down, HIS stretch Back & Biceps 25 m 179 cal Chest, Shoulders & Triceps 34 m 243 cal Low Impact Upper Body Circuit 68 m 452 cal LIS warm-up and combo 1, HIS round 2, LIS combo 2, LIS rounds 3 & 4, LIS combo 3, BC round 4, LIS finished combos, finished combos x 2, LIS core and stretch Higher Intensity Circuit 65 m 542 cal HIS warm-up and combo 1, HIS round 3, HIS round 5, HIS combo 2, LIS round 2 x 2, HIS combo 3, BC round 2, HIS finished combo x 2, HIS cool down, LIS core, HIS stretch Round 1: Pyramid Up Seated Overhead Press Pyramid Up DB 2x8/10/12/15 Round 2: Superset Seated Isolation Press DB 2x

5 Upright Rows DB 2x15 Round 3: Triple Play Standing Lateral Raise DB 2x10 Bent Arm Lateral Raise DB 2x10 Round 4: Double Trouble Seated Front Rear Raise #1 DB 2x8 Rear Isolation Flyes #1 DB 2x5 Seated Front Rear Raise #2 DB 2x8 Rear Isolation Flyes #2 DB 2x5 Round 5: Bonus Burn External Rotation Pulls DB resistance band Green band Round 6: Calves Calf Raises (straight, toes in, toes out) No wt Calf Raises on high step top (toes in, out) No wt Calf Raises DB 2x15 Round 7: Core Core 1 x 10 Ab Circuits 109 m #1 Yoga-Inspired Abs 15 m 80 cal #2 Pilates-Inspired Abs 19 m 101 cal #3 Weights-and-Plates Abs 19 m 101 cal #4 Stability-Ball Abs 20 m 107 cal #5 No-Equipment Abs 17 m 91 cal #6 Medicine-Ball Abs 10 m 53 cal #7 Medicine-Ball-with-a-Partner 9 m 48 cal Ab Hits 103 m 613 cal Traditional Abs - Maximum Intensity Strength 8 m Planks, Lower Back, Abs CTX Power Circuit 11 m Planks & Abs CTX Kickbox 12 m Traditional Abs Body Max 8 m Superman & Planks Slow & Heavy Chest, Back, & Abs 7 m Traditional Abs Slow & Heavy Triceps, Biceps & Abs 8 m Traditional Abs CTX All Step 9 m Power Circuit Planks / Step Heat 10.5 m Power Circuit Planks / Body Max 12 m Slow & Heavy Triceps / CTX Kickbox Planks 12 m Maximum Intensity Strength / Slow & Heavy Chest (Planks Only) 13.5 m CTX Leaner Legs / CTX Kickbox Planks 14.5 m CTX All Step / Power Hour 15.5 m Pure Strength Legs & Abs / Slow & Heavy Chest & Back (superman and

6 planks) 14.5 m Traditional Abs Step Heat 7 m Traditional Abs Power Hour 6 m Traditional Abs CTX Leaner Legs 9 m Traditional Abs Pure Strength Strong Legs & Abs 7 m Traditional Abs Pure Strength Back, Biceps & Abs 10 ½ m After Burn 54 m 547 cal Warm-up 4:45 m Step 44:11 m Stretch 4:55 m Express (Single Intervals 1-10) 32 m 324 cal Express (Intervals 1-5) 32 m 324 cal Express (Intervals 6-10) 33 m 334 cal Random Burn 60 m 607 cal Double Trouble 51 m 516 cal Warm-up, All A intervals, then all B intervals, Stretch Bonus Burn 74 m 749 cal Warm-up, intervals 1-10, then all A intervals again, Stretch Interval 1A Squat Digs Squat Presses with Bicep Curl 2 x 10 Interval 1B Squat Digs Squat Presses with Bicep Curl 2 x 10 Interval 2A Disc Mountain Climbers Disc Disc Dixie Cup Front Lunges Cups Cups Interval 2B Disc Mountain Climbers Disc Disc Dixie Cup Front Lunges Cups Cups Interval 3A Lateral Skates Plie Front Swings 1 x 15 Interval 3B Lateral Skates Plie Front Swings 1 x 15 Interval 4A Air Squats Disc Squat Thrusts Disc Disc Interval 4B

7 Air Squats Disc Squat Thrusts Disc Disc Interval 5A Runners Sprints Rear Lunge Hammer Curls 2 x 10 Interval 5B Runners Sprints Rear Lunge Hammer Curls 2x10 Interval 6A Cross Under Kicks Plie Squats/ One Arm Upright Rows 1x 15 Interval 6B Cross Under Kicks Plie Squats/ One Arm Upright Rows 1 x 15 Interval 7A Disc Jacks Disc Disc One Arm Clean and Presses 1x 12 Interval 7B Disc Jacks Disc Disc One Arm Clean and Presses 1 x12 Interval 8A Spider Man Mountain Climbers Disc Disc Lateral Lunges 1 x 10 Interval 8B Spider Man Mountain Climbers Disc Disc Lateral Lunges 1 x 10 Interval 9A Lunge Kicks Dragging Planks with Push-Up Disc Disc Interval 9B Lunge Kicks Dragging Planks with Push-Up Disc Disc Interval 10A Dixie Cup Line Taps Cups Cups Rear Lunges with Lateral Raises 2 x 5 Interval 10 B Dixie Cup Line Taps Cups Cups Rear Lunges with Lateral Raises 2 x

8 Athletic Step 47 m 392 cal Warm-up 6 m Step 33 m Stretch 8 m Athletic Training 56 m 500 cal Warm-up 6:07 m Step 7 m Circuit Training 34 m Core 5 m Cool Down/Stretch 3:23 m Express Step 22 m 196 cal Warm-up, Step, Core, Stretch Leg Cardio Express 35 m 313 cal Warm-up, Step, Uneven low lunges/squats, Overhead squat presses, Double arm lateral raises, Plie squats with front swing, Leg abductions and front raises, Abduction work with firewalker loop, Hamstring kickbacks with firewalker loop, Single leg deadlifts, Stretch Upper Body Express 46 m 411 cal Warm-up, Step, Uneven low lunges/squats, Overhead squat presses, Double arm lateral raises, Plie squats with front swing, Leg abductions and front raises, Pushups with hands on step, Rare delt raises drop set, Pushups with hands on step, Back lunges/bicep curls with disc, Bicep curls with tubing, tricep dips with discs, Tricep lying extensions, Tricep kickbacks with tubing, Abs, Stretch Athletic Step Extreme 43 m 384 cal Warm-up, Step, Overhead squat presses, Plie squats and front swings, Step, Overhead squat presses, Double arm lateral raises, Leg abductions and front raises, Pushups with hands on step, Rear delt raises drop set, Pushups with hands on step, Overhead squat presses, Abduction work with firewalker loop, Hamstring kickbacks with firewalker loop, Single leg deadlifts, Stretch Uneven low lunges/squats 1 x 8 Overhead squat presses 2 x 8 Double arm lateral raises 2 x 5 Plie Squats with front swing 2 x 8 Leg abductions and front raises 1 x 8 Pushups with hands on step Toes Rear delt raises drop set 2 x 8 Pushups with hands on step Toes Back lunges/bicep curls with discs 1 x 8 / Disc

9 Bicep curls with tubing 2 x 5 / Band Tricep dips with discs Disc Tricep kickbacks with tubing Band Abduction work with firewalker loop Loop Hamstring kickbacks with firewalker loop Loop Single leg deadlifts 2 x 8 Back with tubing Band Core Basic Step 30 m 196 cal Warm-up 7 m Step 18 m Stretch 5 m Also included with this workout on the Basic Step/Body Fusion DVD are Upper Body Sculpting and Lower Body Sculpt. I do not have the breakdown for those workouts. Also included is a 10-minute stability ball ab routine. Body Fusion 50 m 357 cal Warm-up -6 m Step 8 m Weights 4 m Step 10 m Weights 4 m Step 9 m Weights 6 m Stretch - 3 m Squats/OHD presses Lunges/Side and front lateral raises Lunges off back of step Bicep curls on one leg Deadrows/Deadlifts Dips Push-ups Segment 1 Segment 2 Segment

10 Body Max - 91 m 813 cal Warm- up - 8 m Step - 24 m Power Circuits - 21 m Upper body - 34 m Stretch - 4 m Power Circuits Alt. Pulsing Dips R&L DB 2x10 Squats BB 35 Pulsing Lunges R&L DB 2x10 Plie Squats BB 35 Static Lunges R&L BB 35 Chest Chest Press DB 2x15 Bench Press BB 25 Push-Ups Toes Back One Arm Lat Rows R&L DB 1x20 Bent Row BB 25 Posterior Delt Flyes DB 2x8 Shoulders Military Press DB 2x15 Upright Row BB 25 Bent Arm Lateral Delt Raise DB 2x10 Long Lever Lateral Delt Raise DB 2x8 Bent Arm Lateral Delt Raise DB 2x10 Long Lever Lateral Delt Raise DB 2x8 Bent Arm Lateral Delt Raise DB 2x8 Biceps Biceps Curls BB 25 Hammer Curls DB 2x15 Crazy 8's BB 25 Rotational Hammer Curls DB 2x10 Triceps Close Grip Bench Press BB 25 Headbangers BB 25 Triceps Dips from Step 8" Step Triceps Kickbacks DB 1x

11 Body Max 2 97 m 808 cal Warm- up - 9 m Step - 25 m Power Circuits - 27 m Upper body - 29 m Stretch - 7 m Cardio & Weights 71 m 583 cal Warm-up, Step Combo 1, Back, Chest, Step Combo 2, Biceps, Triceps, Step Combo 3, Shoulders, Abs, Stretch Boot Camp 78 m 697 cal Warm-up, Power Circuit 1, Back, Abs, Power Circuit 2, Chest, Abs, Power Circuit 3, Shoulders, Abs, Power Circuit 4, Biceps, Abs, Bonus Cardio, Triceps, Abs, Stretch Double Upper Body 72 m 514 cal Cardio Blast 62 m 554 cal Warm-up, step routine, bonus cardio, all four power circuits without leg work, stretch Scrambled Eggs 80 m 667 cal Warm-up, step combo 1, power circuit 1, step combo 2, power circuit 2, step combo 3, power circuit 3, bonus cardio x 2, power circuit 4, stretch Timesaver Cardio Only 43 m 358 cal Warm-up, bonus cardio x 2, power circuits without leg work, stretch Power Circuits Lunge/Squat to Step/Dip R/L DB 2x5 Squats BB 35 Plie Squat BB 35 Static Lunge DB 2x5 Upper Body Weights Double Arm Rows on Ball DB 2x15 Pull Overs on Ball DB 1x15 Rear Flyes on Ball DB 2x5 Decline Pushups on Ball Shins Wide Pushups Toes Chest Flyes on Ball DB 2x15 Overhead Press on Ball DB 2x15 Shoulder Circles on Ball DB 2x5 Lateral Raises on Ball DB 2x5 Hammer Curls on Ball DB 2x15 Incline Curls on Ball DB 2x15 Concentration Curls on Ball DB 1x15 Single Leg Dips R/L hands elevated 2x5 DB

12 French Press on Ball DB Kickbacks DB 1x15 2x5 Boot Camp 60 m 483 cal Warm up - 6 m Circuits - 51 m Stretch - 3 m Lower and Upper Body 24 m 157 cal Lower Body Only 10 m 65 cal Upper Body Only 10 m 65 cal Core Only 11 m 59 cal Cardio and Lower Body 34 m 243 cal Everything But Core 48 m 400 cal Kickbox Only 7 m 58 cal Cardio Only 20 m 179 cal Circuit One - Jacks/half Jack/Circle Airborne Squats BB 35 Rows BB 25 Plank-side Twist none Circuit Two - Sumo Squat Static Lunge BB 35 Push Ups (4 single, 2 2x2, 4 sets) none Long Lever Crunch - Med Ball 8 Circuit Three - Jack/Jab/Plyo Plie Squat BB 35 Tricep Dips hands front Reverse Crunch Med Ball 8 Circuit Four - Speed Skater Leg Press - Med Ball 8 Biceps Curls BB 25 Plank/Pyramid Pushups none Circuit Five - Terminators (Squat Thrust Climbers) Squat Roundhouse Calf pumps none One Arm Row DB 2x8 Plank-side hip raise Med Ball 8 Circuit Six - Consecutive Power Kicks Front/Side Kicks none Military Press DB 2x8 Oblique Crunch none Circuit Seven - Knee Up/Kick/Speed Bag Airbornes

13 Lunge Alt Front/Back DB 2x8 Lying Tricep Extensions 2x8 Plank on elbows - hip dip none Circuit Eight - Ice Breakers Side Lunge Med Ball 8 Hammer Curl DB 2x8 Oblique Twist Med Ball 8 Boot Camp Circuit (ICE) 45 m 427 cal Warm- up 6 m Workout 35 m Stretch 4 m Muscle Meltdown Biceps 15 m 116 cal Blizzard Blast 12 m 129 cal Icy Core 1 11 m 61 cal Basic #1 Warm up, Main Routine, Icy Core 1, Stretch 56 m 513 cal #2 Warm up, Main Routine, Biceps, Stretch 60 m 543 cal #3 Warm up, Main routine, Biceps, Icy Core 1, Stretch 71 m 634 cal #4 Warm up, Main Routine, Blizzard Blast, Stretch 57 m 557 cal #5 Warm up, Main Routine, Blizzard Blast, Icy Core 1, Stretch 68 m 648 cal #6 Warm up, Main Routine, Blizzard Blast, Biceps, Icy Core 1, Stretch 83 m 781 cal #7 Muscle Meltdown (4 rounds): Warm up, Biceps 1-3, Round 3 again, Stretch 30 m 232 cal Timesaver #1 Warm up, Blizzard Blast, Stretch 22 m 223 cal #2 Warm up, Biceps, Stretch 25 m 193 cal #3 Warm up, Blizzard Blast, Biceps, Stretch 37 m 348 cal #4 No Abs: Warm up, Main Routine (no abs), Stretch 36 m 343 cal #5 No Upper Body: Warm up, Main Routine (no upper body) Stretch 35 m 342 cal #6 No Abs or Upper Body (with warm up and stretch) 26 m 254 cal #7 Upper Body Only (with warm up and stretch) 20 m 183 cal #8 Upper Body & Abs (with warm up and stretch) 28 m 250 cal Mishmosh Premixes Scrambled #1 Changes order and mixes in Blizzard Blast intervals 57 m 570 cal Scrambled #2 Mixes all 3 Biceps rounds into the workout; all abs at end 71 m 642 cal Scrambled Express with Blizzard Blast Mixes in Blizzard Blasts 39 m 353 cal Double It #1 Warm up, Main Routine x 2, Routine, Stretch 79 m 743 cal Double It BB #2 Warm up, Main Routine x 2, Blizzard Blast, Stretch 91 m 888 cal

14 Boot Camp Circuit Main Workout Plunge Lunge Elevated Lunges 2 x 12 Tricep Overhead Extension 2 x 10 Heel Tap Crunches Straddle Jumps Marching Sumos 1 x 8 Incline Pushups Single Arm Swimmer Strokes Straddle Jumps with Burpees Back Lunges off Step 2 x 10 Overhead Press/Upright Row Superset 2 x 10 Side Bend Crunches 1 x 15 Uneven Squat Step Ups 2 x 12 Bicep Curls 2 x 10 Forward Swooping Lunge with Twist One Arm Burpee Cross Back Curtsey Lunges 2 x 15 Lateral Raises 2 x 5 L Crunches Step Knee Down Tap with Lift Drop Squat Off End 1 x 15 One Arm Wide Row 1 x 15 Squat with Knee Twist 1 x 8 Boot Camp Circuit Blizzard Blast Jump wide / Plyo / Jump Rope Leg Abduction Front Swing (8 lbs) Rear Delt Fly (10 lbs) Hip Lift Plie Jack Butt Kicks Air Squats Dips off Step Butterfly Situps

15 Muscle Meltdown Biceps Round One Standing curl 2 x 12 Standing hammer curl 2 x 12 Preacher curl 2 x 10 Incline hammer curl 2 x 12 Concentration curl 1 x 12 Round Two Standing curl 2 x 10 Standing hammer curl 2 x 10 Preacher curl 2 x 10 Incline hammer curl 2 x 10 Concentration curl 1 x 12 Round Three Standing curl 2 x 10 Standing hammer curl 2 x 10 Preacher curl 2 x 10 Incline hammer curl 2 x 10 Concentration curl 1 x 12 Icy Core 1 Side to Side Rowers (5 lbs) Pullover Extensions (5 lbs) Sit up Leg Lift with Weight (5 lbs) Lying up and Overs Hands to Heels Crunches Leg Chasers Slow Bike Maneuver Reverse Crunches Swimmer Stroke Planks Elbow to Knee Planks Full Body Breast Stroke

16 Butts & Guts 77 m 650 cal Warm-up 6 m Standing toning 30 m Floorwork 34 m Stretch 7 m Bonus Glute Squeezes 2 m 17 cal Bonus Leg Press 3 m 25 cal Bonus Sit n Stands 2 m 17 cal Bonus Stability Ball Abs 16 m 133 cal Standing Glutes & Abs Timesaver 50 m 350 cal Warm up, walking lunges, hammer punches, barbell squats, one-legged squats, hammer punch, lunge-squat combo, firewalkers, low pulse lunges, bonus stability ball abs, stretch Overall Legs 65 m 464 cal Warm up, bonus sit n stands, bonus leg press, deadlifts, walking lunges, onelegged squats, lunge-squat combo, low pulse lunges, ball: outer thigh raises, ball: hamstring roll-ins, bonus glute squeezes, ankle weights: abs, Stretch Leg Blast (no warm-up) 48 m 280 cal Walking lunges, lunge-squat combo, bonus leg press, walking lunges, hammer punches, bonus leg press, one-legged squats, firewalkers, walking lunges, firewalkers, walking lunges, lunge-squat combo, low pulse lunges, lunge-squat combo, Stretch Floorwork and Abs 49 m 233 cal Warm up, ball: outer thigh raises, bonus glute squeezes, ball: hamstrong rollins (x2), ankle weights: abs, bonus stability ball abs, stretch Standing Leg Work Walking Lunges/Plie Squat/Plyo DB 2x5 Deadlifts BB 35 One Legged Squat 12" step DB 1x5 Forward Thrusting Hammer Punch 90 deg Squats BB 35 Walking Lunges/Plie Squat/Plyo DB 2x5 Deadlifts toes elevated BB 35 One Legged Squat 10" step DB 1x5 Side to side thrusting hammer punch 90 deg Freestanding lunge/squat combo no weight Squats BB 35 Firewalkers Band Green Band Low Pulse Lunges DB 1x

17 Floorwork BALL: Outer thigh raises parallel BALL: Hamstring roll in/leg Raise diagonal Glute Squeezes 4" step AW 2.5 RT LEG: Inner Thigh Raises AW 2.5 RT LEG: Hamstring/Glute/Outer thigh AW 2.5 L LEG: Inner Thigh Raises AW 2.5 L LEG: Hamstring/Glute/Outer thigh AW 2.5 Core Core 2x5 Cardio Core Circuit 51 m- 425 cal Warm-up 5 m Circuits 39 m Stretch 7 m Cardio Drills Only 43 m 358 cal Express Circuit 34 m 283 cal Functional Core Only 7 m 50 cal Round One: Squat Digs Mountain Climbers Lateral Jumps Side to Side Squat Digs Mountain Climbers Lateral Jumps Side to Side Core: Knee-ins Round Two: 2 jumps / Squat Thrust Pushup Sumo Squats Lateral Slides 2 jumps / Squat Thrust Pushup Sumo Squats Lateral Slides Core: Triangle Choke Holds Round Three: Air Jacks 3 Scoots/ Knee/ Leg Side / Knee Split Jumps Air Jacks 3 Scoots/ Knee/ Leg Side / Knee Split Jumps Core: Butterfly Situps Round Four: Lateral Jumps with Low Tuck Grounded Switches Squat Drop and Rolls Lateral Jumps with Low Tuck Grounded Switches Squat Drop and Rolls Core: Cross Body Pushups Round Five: Standing T-jumps Run Around/High Jog Straight High Kicks Standing T-jumps Run Around/High Jog Straight High Kicks Core: Roll Back / Push ups

18 Cardio Fusion 75 m 549 cal Warm-up - 10 m Step - 58 m BM 2 Warm-up BM 2 Combos without breakdown (Bonus Cardio?) LIS Bonus Cardio BM2 Circuits DM Cardio BM Stretch Stretch - 7 m All Step Cardio 48 m 371 cal BM 2 Warm-up, BM2 bonus cardio, LIC bonus cardio, BM2 power circuits, stretch Mixed Cardio 42 m 293 cal BM2 Warm-up, Drill Max Cardio, Stretch Mix & Max 80 m 572 cal BM2 Warm-up, LIC bonus cardio, DM circuits, BM 2 bonus cardio x 2, BM2 power circuits, BM2 stretch Cardio Kicks 58 m 536 m Warm-up 12 m Kicks and Punches 24 m Power Drills 16 m Stretch 6 m Cardio Supersets 41 m 366 cal Warm-up 5:30 m Cardio 30:59 m Stretch: 5:01 m Bonus Step: 21:17 m cal Step Express 32 m 197 cal (step only) Warm-up, Bonus step, Stretch Cardio Supersets & Step 63 m 563 cal Warm-up, Cardio, Bonus Step, Stretch Cardio Supersets Express (Rounds 1-4) 26 m 232 cal Cardio Supersets Express (Rounds 5-8) 26m 232 cal Cardio Supersets Express + Step 47 m 420 cal Warm-up, Rounds 5-8, Bonus Step, Stretch Cardio Supersets Extreme 64 m 572 cal Warm-up, Rounds 1-7, 2-8, Stretch

19 Round 1, SS 1 Squats and Front Kick 2 x 8 Functional Overhead Presses 1 x 8 Round 1, SS 2 Squats and Front Kick 2 x 8 Functional Overhead Presses 1 x 8 Round 2, SS 1 Side Kicks Jump Rope/ Pushups extend arms Toes Round 2, SS 2 Side Kicks Jump Rope/ Pushups extend arms Toes Round 3, SS 1 Sumo Squats Aerobic Lateral Lunges Round 3, SS 2 Sumo Squats Aerobic Lateral Lunges Round 4, SS 1 Puddle Jumpers Traveling Pushups Round 4, SS 2 Puddle Jumpers Traveling Pushups Round 5, SS 1 Cross Country Skiing on Discs Discs Prisoner Squats Round 5, SS 2 Cross Country Skiing on Discs Discs Prisoner Squats Round 6, SS 1 Slow Mountain Climbers Discs Circle Side Lunges 1 x 8 Round 6, SS 2 Slow Mountain Climbers Discs Circle Side Lunges 1 x 8 Round 7, SS 1 Jacks/ Reaching Lunges Discs Squat Pivot Back with Hammer Curl 1 x 8 Round 8, SS 1 Momentum Lunges Discs Plank Position/ Alternating Leg Out Round 8, SS 2 Momentum Lunges Discs Plank Position/ Alternating Leg Out Step Circuit Bonus Abduction Tap Downs Step Up & Overhead Press & Lunge 2 x 8? Abduction Tap Downs Step Up & Overhead Press & Lunge 2 x 8? Straddle Kicks Slide-Put Push Ups Discs Discs Straddle Kicks Slide-Put Push Ups Discs Discs Power 15 s Arabesque Arms Knee-up/Lateral Raises 2 x

20 Power 15 s Arabesque Arms Knee-up/Lateral Raises 2 x 5 Swim-Touch Low Tricep Dips / Kicks Swim-Touch Low Tricep Dips / Kicks Cardio & Weights 60 m 464 m Warm-up - 5 m Circuits 51m Stretch - 4 m Timesaver Compound &Heavy Weights 36 m 279 cal Timesaver Upper Body Heavy Weights 18 m 129 cal No warm-up, back, chest, shoulders, triceps, biceps, stretch Cardio and Compound Weights 48 m 343 cal C&W Time Saver Step 35 m 229 cal Step Only Plie Squat with Upright Row DB Arnold Press DB Side Lateral Raise DB Lunge/Tricep Kickback DB Close Grip Bench Press DB Lying Extensions DB Lunge with Hammercurl DB Hammercurl DB Curl DB Deadlift/Deadrow DB Double Arm Row DB Pyramid Push Up/Side Plank Bench Press DB Pec Flies DB Circuit 1 Circuit 2 Circuit 3 Circuit 4 2x8 2x12 2x8 1x8 2x15 2x8 2x8 2x12 2x12 2x8 2x12 Toes 2x15 2x

21 Chiseled Lower Body Blast (ICE) 48m 467 cal Warm-up 8 m Workout 35 m Stretch 5 m Muscle Meltdown Shoulders 16 m 124 cal Blizzard Blast 17 m 193 cal Icy Core 2 14 m 83 cal Basic #1 Warm up, Main Routine, Icy Core 2, Stretch 62 m 576 cal #2 Warm up, Main Routine, Shoulders, Stretch 64 m 602 cal #3 Warm up, Main Routine, Shoulders, Icy Core 2, Stretch 77 m 715 cal #4 Warm up, Main Routine, Blizzard Blast, Stretch 65 m 635 cal #5 Warm up, Main Routine, Blizzard Blast, Icy Core 2, Stretch 79 m 753 cal #6 Warm up, Main Routine, Blizzard Blast, Shoulders, Icy Core 2, Stretch 95 m 894 cal #7 4 rounds: Warm up, Shoulders 1-3, Round 3 again, Stretch 34 m 263 cal Timesaver #1 Warm up, Blizzard Blast, Stretch 31 m 314 cal #2 Warm up, Shoulders, Stretch 29 m 224 cal #3 Warm up, Blizzard Blast, Shoulders, Stretch 46 m 449 cal #4 No Jacks (main workout without jacks) 40 m 376 cal #5 Mixed up: exercise order changed and intervals reduced 36 m 364 cal #6 Less intervals: Same order as main routine with fewer intervals 38 m 362 cal Mishmosh Premixes Scrambled #1 Changes order and mixes in Blizzard Blast intervals 65 m 635 cal Scrambled #2 Mixes all 3 shoulder rounds throughout workout 64 m 594 cal Scrambled #3 Mixes abs from Icy Core 2 throughout 60 m 550 cal Double It #1 Warm up, Main Routine, Main Routine, Stretch 82 m 781 cal Double It #2 Warm up, Main Routine, Main Routine, Blizzard Blast, Stretch 98 m 957 cal Chiseled Lower Body Blast Main Workout: Forward / Back Lunges Forward in / Out / Back Jacks Hover Squats 1 x 10 3 Lateral Skates / One Jack Step Out Squats 1 x 8 Lateral Frog Hops High Rep Lunge Taps 1 x 15 Sumo Squat Lunge Combo Cross Back Lunge Crescent Knee Squats 1 x

22 Shuffling Power Turns Static Lunges 1 x 10 Cross Jack Cross Knee Alternating Forward Lunges 2 x 8 Plie Jacks Plie Squat 1 x 10 Front Side Back Jack Side Lunges 2 x 8 Lifted Squat Abduction Back Lunges 2 x 8 Flying Angel Jacks Deadlifts 2 x 15 Lateral Skates Chiseled Lower Body Blizzard Blast Lateral Walks (10 lbs) One Legged Burpees Squat Presses (2 x 10) Snow Angel Jacks Side Lunge/Crutsey Lunge (10 lbs) Lateral Frog Hops (8 lbs) Side Lunge/Overhead Press (10 lbs) Side to Side Bunny Hop (8 lbs) Rotational Lunges (2 x 10) Pivoting Apple Pickers Squat Abduction Front Swing (12 lbs) Forward Back Attack Muscle Meltdown Shoulders Round One Overhead press 2 x 10 Upright row 2 x 10 Standing side lateral raise 2 x 5 Front raise 1 x 10 Rear delt on ball 1 x 5 Round Two Overhead press 2 x 10 Upright row 2 x 10 Standing side lateral raise 2 x 5 Front raise 1 x 10 Rear delt on ball 1 x

23 Round Three Overhead press 2 x 10 Upright row 2 x 10 Standing side lateral raise 2 x 5 Front raise 1 x 10 Rear delt on ball 1 x 5 Icy Core 2 Weighted V Sits (5 lbs) Pullover Heel Tap / Extensions (5 lbs) 45 Degree Toe to Heel Taps Side Oblique Reaches C Curve Crunches Saw Side to Side Oblique Twists Side Plank Clam Extension Rotating Side to Side Planks Prone Plank / Marching Plank Chiseled Upper Body (ICE) 42 m 369 cal Warm-up 6 m Workout: 32 m Stretch: 4 m Icy Core 1 11 m 65 cal Icy Core 2 14 m 83 cal Basic #1 Warm up, Main Routine, Icy Core 1, Stretch 53 m 442 cal #2 Warm up, Main Routine, Icy Core 2, Stretch 55 m 458 cal Timesaver #1 5 Gone: 5 segments are removed 34 m 291 cal #2 On the Mat: Warm up, floor exercises, stretch 27 m 225 cal #3 Standing Only: Warm up, standing exercises, stretch 25 m 214 cal Mishmosh Scrambled #1 Floor exercises first, followed by standing exercises 42 m 360 cal Scrambled #2 Mixes abs from Icy Core 1 throughout workout 53 m 429 cal Scrambled #3 Mixes abs from Icy Core 2 throughout workout 55 m 445 cal

24 Scrambled #4 Mixes the main workout in a different way 42 m? Double It Warm up, Main Routine x 2, Stretch 73 m 626 cal One and a Half #1 Entire main workout once, repeat standing exercises 56 m 480 cal One and a Half #2 Entire main workout, repeat floor exercises 59 m 506 cal Chiseled Upper Body Main Workout: Swinging Military Press 2 x 5 Triple Dead Row / Triple Upright Row / Shrug 2 x 10 Windmills 2 x 5 Hammer Curl / Clutch Curl 2 x 8 Overhead Press / Overhead Extension 2 x 8 Forward Tilt Bent Arm Lateral Raise 2 x 5 Rotational Rows 2 x 10 Discus Throw 1 x 5 3 Curls / 1 Press 2 x 5 Tricep Pushup with Leg Lift Rear Delt Raise with Leg Extension 1 x 5 Chest Fly with Leg Extension 2 x 8 Pullover Extensions 2 x 5 Bear Crawl Plank Walks High Plank Descents High Plank Descents Wide Arm Knee Pushups Icy Core 1 Side to Side Rowers (5 lbs) Pullover Extensions (5 lbs) Sit up Leg Lift with Weight (5 lbs) Lying up and Overs Hands to Heels Crunches Leg Chasers Slow Bike Maneuver Reverse Crunches Swimmer Stroke Planks Elbow to Knee Planks Full Body Breast Stroke Icy Core 2 Weighted V Sits (5 lbs) Pullover Heel Tap / Extensions (5 lbs) 45 Degree Toe to Heel Taps Side Oblique Reaches

25 C Curve Crunches Saw Side to Side Oblique Twists Side Plank Clam Extension Rotating Side to Side Planks Prone Plank / Marching Plank Circuit Blast 44 m 367 cal Warm-up 6 m Circuits 33 m Stretch 5 m Cardio Only 23 m 192 cal Scrambled Eggs 42 m 350 cal Round One Lateral Leap, Jump, and Air Tucks Air Squats Squat Press 2 x 10 T-Thrusts Round Two Explosive Frog Hops Uneven Squats 1 x 15 Plie Squats with Cross Body Raises Band Plank Knee-Ins Round Three Box Jumps / Plie Jumps Band Hops Band Firewalkers Band Walking Plank Pushups Round 4 Wide Leg Tuck Jumps Power Hops with Block Jacks Jump, Turn, Squat Thrust Pushups Ball Pushups 6 lb ball Round 5 Reach Lunges with Ball 6 lb ball Lunge Presses One Arm Lunge Squat Press 1 x 15 Wood Chops 6 lb ball

26 Round 6 Wide Box Jumps / Plyo Jacks Leg Presses 1 x 15 Back Lunges with Band Pulls Band Squat Thrust Jack Pushups Circuit Max 65 m 536 cal Warm-up 10 m Circuits 50 m Stretch 5 ½ m Circuit One Squats DB 2x8 Squats w/ overhead press DB 2x8 Circuit Two Alternate lunges w/ side lateral raise DB 2x5 Squats w/ single front raise DB 2x5 3 count squats w/ double front raise 2x5 Circuit Three Rear lunge w/ bicep curls DB 2x8 Circuit Four Plie Squats w/ single tricep extension 1x8 Circuit Five Static lunge w/ double tricep extension 2x5 Circuit Six Leg extension w/ hammer curls 2x5 One-arm lat rows 2x8 One-arm lat rows 1x8 Pushups 4x4 count Toes Pushups single count Toes Planks (bent arm) Toes Planks (straight arm) w/ leg lifts Toes Core Max 59 m cal Segment 1-21 m Segment 2-20 m Segment 3-18 m Balanced Core 22 m 118cal Complete Core 21 m 113 cal Tough Core 18 m 107 cal

27 CrossFire 55 m 589 cal Warm Up 6:30 CrossFire Fitness Blast 8:50 Firewalker Tabata 4:55 CrossFire Circuit Blast 22:45 CrossFire Plyo Tabata 5:20 Stretch 6:45 Bonus Core 9:10 59 cal Bonus Low Impact Tabata 4:40 48 cal CrossFire + Core 64 m 686 cal Regular workout + core CrossFire Extreme 74 m 793 cal Warm Up, Fitness Blast, Low Impact Cardio Tabata, Plyo Tabata, Circuit Blast, Plyo Tabata, Firewalker Tabata, Bonus Core, Stretch Low Impact Tabata 18 m 150 cal Warm Up, Low Impact Cardio Tabata bonus, Stretch Firewalker Tabata 18 m 161 cal Warm Up, Firewalker Tabata, Stretch Plyo Tabata 18 ½ m 150 cal Warm Up, CrossFire Plyo Tabata, Stretch Plyo + Firewalker Tabata 23 ½ m 205 cal Warm Up, CrossFire Plyo Tabata, Firewalker Tabata, Stretch Triple Tabata 28 m 257 cal Warm Up, Low Impact Cardio Tabata, CrossFire Plyo Tabata, Firewalker Tabata, Stretch Fitness Blast + Firewalker Tabata 27 m 248 cal Warm Up, CrossFire Fitness Blast, Firewalker Tabata, Stretch Circuit Blast 36 m 343 cal Warm Up, Circuit Blast, Stretch Fitness Blast/ Plyo Tabata / Core 33 m 354 cal Warm Up, CrossFire Fitness Blast, Plyo Tabata, Core, Stretch Less Impact 56 m 600 cal Warm Up, CrossFire Fitness Blast (some omitted), Low Impact Cardio Tabata, Circuit Blast (some omitted), Low Impact Cardio Tabata, Core, Stretch No Tabatas 54 m 547 cal Warm Up, CrossFire Fitness Blast, CrossFire Circuit Blast, Bonus Core, Stretch Segment One: Fitness Blast Interval 1A Scoot 3 & Dig Down Hold Interval 1B

28 Scoot 3 & Dig Down Hold Interval 2A 180 Degree Turns Interval 2B 180 Degree Turns Other Direction Interval 3A 32 Squat Digs Interval 3B 32 Squat Digs Interval 4A Suicides 16 passes Interval 4 B Suicides - 16 passes Interval 1 Scoot 3 & Dig Down Hold Interval 2 Alternating 180 Degree Turns Interval 3 32 Squat Digs Interval 4 Suicides 16 passes Segment Two: Firewalker Tabata Interval 1A Plie Jacks with Band blue band Interval 2A 3 Jacks and 1 Tuck Jump blue band Interval 3A Air Jacks with Band blue band Interval 4A Low/High Squat Jump with Band blue band Interval 1B Plie Jacks with Band Interval 2B 3 Jacks and 1 Tuck Jump blue band Interval 3B Air Jacks with Band blue band Interval 4B Low/High Squat Jump with Band blue band

29 Segment Three: CrossFire Circuit Blast Interval 1A Power Scissors, Scissors, Wide and Tuck Jump Interval 2A Lateral Walks 2 x 10 Interval 1B Power Scissors, Scissors, Wide and Tuck Jump Interval 2B Lateral Walks 2 x 10 Interval 3A Low and Wide Jacks with Band blue band Interval 4A Alternating Squat Press with Abduction 2 x 10 Interval 3B Low and Wide Jacks with Band blue band Interval 4B Alternating Squat Press with Abduction 2 x 10 Interval 5A Lateral Skates 2 x 3 Interval 6A Low Riding Front/Back Lunges Interval 5B Lateral Skates 2 x 3 Interval 6B Low Riding Front/Back Lunges Interval 7A High Knees x 8 Interval 8A Side Lunges into Abductions & Cross Back Lunge 2 x 3? Interval 7B High Knees x 8 Interval 8 B Side Lunges into Abductions & Cross Back Lunge 2 x 3? Interval 9A 16 Jack Push Ups on Discs Discs Interval 10A Warrior Lunges Interval 9B 16 Jack Push Ups on Discs Discs Interval 10B Warrior Lunges Interval 11A

30 Fast Switch Back with Tubing tubing Interval 12A Rowing Wood Chops 1 x 15 Interval 11B Fast Switch Back with Tubing tubing Interval 12B Rowing Wood Chops 1 x 15 Segment Four: CrossFire Plyo Tabata Interval 1A Turning Plunge Lunges Interval 2A Controlled Power Scissors 2 x 5 Interval 3A Jump to side and Jump up in Place 2 x 3 Interval 4A Wide Tuck Jumps Interval 1B Turning Plunge Lunges Interval 2B Controlled Power Scissors 2 x 3 Interval 3B Jump to side and Jump up in Place 2 x 3 Interval 4B Wide Tuck Jumps Bonus: Low Impact Cardio Tabata Interval 1A Mountain Climbers Discs Interval 2A Long Reach Lunges Interval 3A Plie Squats Arms Folded Interval 4A Swim Lunges on Discs Discs Interval 1B Mountain Climbers Discs Interval 2B Long Reach Lunges Interval 3B Plie Squats Arms Folded Interval 4B Swim Lunges on Discs Discs

31 Cross Train Express m 408 cal Warm-up 5 m Aerobics 25 m Triceps 15 m Stretch 4 m Close grip bench press 10 3x1 ct, 8 1/2 up, 8 3x1 ct BB Lying tricep extensions 1x16 single ct, 4 3x1 ct, 4 2x2 ct, 8 singles DB Single arm French press 2x16 R/L DB Single arm kickback 2x12 R/L DB Triceps Push-Ups 8 3x1 ct Triceps 30 2x8 1x8 1x5 Y Cross Train Express All-Step 53 m- 442 cal Warm-up 6 m Step 22 m Shoulders 10 m Abs 10 m Stretch 5 m Shoulders Warm Up Arnold press 1x16 DB 2x8 Arnold press 2x8 2x2 ct DB 2x15 Bent arm side lateral raise 1x10, 1x8 2x8 2x2 ct DB Long lever side lateral 1x10, 1x8 DB 2x5 Rear delt fly 2x8 DB 2x5 Front raises 2x10 DB 2x5 Bent over shrugs 2x16 DB 2x15 Arnold press 1x16 DB 2x8 Cross Train Express Kickbox 59 m-492 cal Warm-up 9 m Kickbox 23 m Biceps 10 m Abs 12 m Stretch 5 m

32 Biceps Crazy 8s 2 sets BB 25 Traditional bicep curls (3x1 ct) 2x8 BB 25 Alternating bicep curls 1x20, 1x24 2x12 Alternating rotation curls 1x28, 1x36 2x12 Concentration curls 16 singles, 16 pulses, 1x8 8 ct release DB Cross Train Express Power Circuit 65 m- 492 cal Warm-up 4 ½ m Step & Power Circuits 29 m Back & Planks 21 m Abs 8 m Stretch - 3 m Back Bent Row 3x16 BB 25 Underhand Row 1x16 BB 25 Triple Rows 3x5 BB 25 One Arm Row 1x8/12/16 R/L DB 1x20/15/10 1/2 Deadlifts 4-2x2ct, 4- BB25 4x4ct Planks Y Abs Y Cross Train Express Step & Intervals 45 m 375 cal Warm-up 9 Step 21 m Chest 10 m Stretch 5 m Bench Press 1x24 singles BB 30 Bench Press 12 2x2 ct, 4 3x1 ct, x3 ct BB Bench Press 4 2x2 ct, 4 3x1 ct, 4 1x3 30 ct BB Pec Flyes 8 2x2 ct DB 2x10 Bench Press 1x16 DB 2x10 Superset fly/press 8 2x2 ct DB 2x

33 Slow Staggered Push-ups 1x4 Single Push-ups 1x12 Quick Staggered Push-ups 1x4 Single Push-ups 1x12 Toes Knees Toes Toes Drill Max 78 m 686 cal Warm- up - 10 m Drills - 62 m Stretch - 5 m Timesaver Cardio Blast 39 m 371 cal Warm-up, drills 1-6, stretch Ultra Cardio Blast 64 m 563 cal Warm-up, each drill twice, stretch Scrambled Cardio Blast 46 m 383 cal Warm-up, Drill 1, 3, 5, 4, 2, 6, 5, 2, stretch Cardio Leg Blast 57 m 433 cal Warm-up, each drill followed by leg exercise, stretch Cardio and All Upper Body 60 m 464 cal Total Body 52 m 371 cal no cardio Drill 1 Defensive Squats/Line Taps - 4 min.db Low Squat/Hammer Curl DB Military Press DB Functional Rotation Press/Front Raise Drill 2 Speed Skaters/Ski Hops/Hop On-Off Step - 2 1/2 min. Plie Squats/Plie Hops DB Scapular Retractions Band Dive Bomber Pushups Core Pushups Drill 3 Hamstring Curl/Squat Jump/Bunny Hop/Double Hop/Single Run/Pendulum - 5 1/2 min. Ball Pulsing Lunges/Squats with Ball Wall Squats w/ Ball Biceps Curls Drill 4 Knee/Jack/Knee/Plyo Jack/Jump Up-Down Over Step/Knee or Repeater/Fast Feet Around Step- 5 1x5 2x10 2x10 2x5 Y 1x10 Band Toes Toes Y Ball 2x5 2x10 Y

34 min. Firewalkers Band Glute Squeezes Ball Pushups on Ball Rear Delts DB Drill 5 Jump forward 3 and turn/ Forward bound 3and turn 3 m Walking Lunges/Side Lateral Raise DB Delts on Ball DB Drill 6 Football drills - quick run/straddle step forward/run back/double hop/high knee run - 3 1/2 min. Squat Thrusts/Tuck/Hop Across Step Lunges & Power Scissors Ball Tricep Dips on Ball Seesaw Pushups Side Plank Pushups DB Band Legs Wide Toes on Ball 1x5 Y 2 x5 2x3 Y Y Y Y Hips 2x3 Flex Train 56 m 509 cal Warm- up 7 m Workout 44 m Stretch 5 m Timesaver #1 No Abs 48 m 434 cal Warm-up, drills 1-6, stretch Timesaver #2 No Disc & No Firewalkers 48 m 429 cal Timesaver #3 No Disc & No Firewalkers & No Core 39 m 348 cal Legs & Shoulders Squat presses 2 x 8 Up/down cross-back & Overhead 2 x 8 presses Sumo high pulls 2 x 10 One-arm snatch 1 x 10 Lateral/front/palms front side raises 2 x 5 (2 sets) Simultaneous overhead presses 2 x 8 Overhead presses into simultaneous 2 x 8 Rear delt flyes 2 x

35 Back 1 arm rows 1 x 25 T-band pulls Band Seated rows Band T-band pulls Band Seated rows Band Legs & Biceps Sumo squat into bicep curl/overhead presses 2 x 8 Alternating triple lunges with bicep curl 2 x 8 Bicep curls 2 x 8 Chest with Discs Burpees into pushups Discs Drop set pushups 12, 10, 8, 6 Toes Disc Lunges Side lunges Discs Back lunges Discs Triceps French presses 2 x 8 Tricep kickbacks in a plank 1 x 8 French presses 2 x 8 Tricep kickbacks in a plank 1 x 8 Tricep dips None Tricep pushups Knees Tricep dips None Tricep pushups Knees Legs/ Firewalkers Sumo plie squats None Firewalkers Band Core / Abs Great Glutes 55 m 393 cal Warm-up - 7 m Workout 41 m Stretch 7 m Bonus Chair Legs/Glutes - 8 m 52 cal Great Glutes Extreme 63 m 450 cal Warm-up, Compound Legs/Glutes, Glide Discs Legs/Glutes, Bonus Chair Legs/Glutes, Stability Ball Legs/Glutes, Floorwork, stretch No Stability Ball 56 m 407 cal Warm-up, Compound Legs/Glutes, Glide Discs Legs/Glutes, Bonus Chair

36 Legs/Glutes, Floorwork, Stretch No Glide Discs 55 m 393 cal Warm-up, Compound Legs/Glutes, Bonus Chair Legs & Glutes, Legs/Glutes, Stability Ball Legs/Glutes, Floorwork, Stretch No Floor Work 53 m 391 cal Warm-up, Compound Legs/Glutes, Glide Discs Legs/Glutes, Bonus Chair Legs/Glutes, Stability Ball Legs/Glutes, Stretch Timesaver #1 (No Floor Work) 46 m 340 cal Timesaver #2 (No Glide Discs) 47 m 336 cal Timesaver #3 (No Stability Ball) 49 m 356 cal Timesaver #4 (Standing Only) 46 m 340 cal Compound Legs/ Glutes Sumo squats with upright rows 2 x 8 Hammer punch lunges None Sumo squats with upright rows 2 x 8 Hammer punch lunges None Alternating plie squats 2 x 8 Hammer punch lunges None Alternating plie squats 2x8 Squats into hover squats 2 x 8 Static lunge / pick up weight 1 x 8 Low knee touch down lunges None One-legged deadlifts 2 x 8 Plie squats 2 x 8 Glide Discs Legs/Glutes Side lunges Disc Back lunges / Warrior lunges Disc Cross back lunges Disc Stability Ball Legs/ Glutes Hamstring roll-ins Ball One-leg roll-ins and raises Ball Inner thigh squeezes Ball Ball toss and squeeze Ball Floorwork Hydrants None Pizza press None Bonus Chair Legs/ Glutes Calf raises None Single leg calf raises 1 x 8 Hamstring push backs / curls Band

37 Greatest Hits, Volume 1 (Step) 66 m 589 cal Warm-up - Step, Jump & Pump Combo # 1 - Step, Jump & Pump Combo # 2 - Step, Jump & Pump Combo # 3 - Step, Jump & Pump Combo # 4 - Step, Jump & Pump Step Combo #2 - Body Max 2 Cardio #4 - Drill Max Interval 7 - Imax 2 Interval 8 - Imax 2 Interval 9 - Imax 2 Interval 10 - Imax 2 Finished Combos -Athletic Step Stretch - Body Max 2 Bonus Chapters 45 m 348 cal Circuit Cardio #1 + Shoulders Cardio & Weights Circuit Cardio #2 + Triceps Cardio & Weights Circuit Cardio #3 + Biceps Cardio & Weights Circuit Cardio #4 + Back Cardio & Weights Sit up/push up Combo X Train Super Cuts Bonus Circuit Workout 45 m 348 cal Warm up (SJP), Bonus Circuit Cardio #1 + Shoulders (CW), Bonus Circuit Cardio #2 + Triceps (CW), Bonus Circuit Cardio #3 + Biceps (CW), Bonus Circuit Cardio #4 + Back (CW), Bonus Sit up/push up Combo (SC), Stretch (BM2) Timesaver #1 (No Athletic Step) 55 m 491 cal Timesaver #2 (No Imax 2) 51 m 425 cal Timesaver #3 (No Step Combo Body Max 2) 60 m 536 cal Timesaver #4 (No Cardio #4 Drill Max) 61 m 537 cal Circuit and Intervals 61 m 574 cal Warm up (SJP), Interval 7 (IM2), Interval 9 (IM2), Interval 10 (IM2), Bonus Circuit Cardio #1 + Shoulders (CW), Bonus Circuit Cardio #2 + Triceps (CW), Bonus Circuit Cardio #3 + Biceps (CW), Bonus Circuit Cardio #4 + Back (CW), Bonus Sit up/push up Combo (SC), Stretch (BM2)

38 Gym Style: Back, Shoulders & Biceps - 50 m 364 cal Warm-up - 3 m Back 15 m Shoulders 11 m Biceps 18 m Stretch 3 m Timesaver 36 m 257 cal Back & Biceps 35 m 229 cal Back Underhand Lat Row DB (3 sets) 2x20 One arm Lat Row DB (2 sets) 1x25 T-Back Squeeze w/band green band Ribcage Pullovers BB 25 Superman leg lifts from bench no wt Superman chest lift w/ side rotation no wt Shoulders Seated Overhead Press DB 2x15 Bent Arm Side Lateral Raise DB 2x10 Lateral Raise w/ Band green band Front Raise w/ Band green band Rear Fly DB 2x8 Reverse Fly w/ Band green band Biceps Biceps Curls BB (2 sets) 35 2 Count Crazy Eights DB (2 sets) 2x8 Concentration Curls DB (2 sets; 6x2ct, 1x15/20 bonus: hold 1/2 way 1x3; 3x1 ct) Biceps Curls w/ forearm reverse down DB Hammer Curls DB Wrist Curls (palms up) DB (2 sets) 2x12 2x12 2x12 Gym Style: Chest & Triceps - 48 m 343 cal Warm-up - 4 m Chest 21 m Triceps 19 m Stretch 4 m

39 Gym Style: Chest & Triceps - 48 m 343 cal Warm-up - 4 m Chest 21 m Triceps 19 m Stretch 4 m Timesaver 32 m 229 cal Chest & Triceps Superset 31 m 221 cal Chest Drop Set Pushups (16-2, dropping 2 each set; set of 4 is 2x2 ct; set of 2 is 4x4 ct) Toes 16, 14, 12, 10,8, 6, 4, 2 2x20 2x20 2x20 2x20 Bench Press DB (3 sets, 12 reps) Pec Flyes DB (3 sets, 12 reps) Incline Chest Press DB (2 sets, 12 reps) Incline Pec Flyes DB (2 sets, 12 reps) Close grip Chest Press BB (2 sets, 10 reps) 40 Bonus Close grip Chest Press BB (4x4 ct) 40 Triceps Dips (24 reps) Lying Tricep extensions DB (2 sets; 2x6 ct, then 6x2 ct) Seated French Press DB (2 sets; 3x1 ct, then 1x3 ct) Lying Cross-body tricep extensions DB (2 sets) Band Bonus Burn (cross body extensions) Triceps Kickbacks DB (2 sets) Triceps Kickbacks Band hands front 2x8 1x25 1x10 green band 2x10 green band

40 Gym Style: Legs 67 m 479 cal Warm-up - 4 m Standing toning 33 m Floor work 24 m Stretch 6 m Timesaver #1 32 m 229 cal warm-up, standing leg work, stretch Timesaver #2 49 m 350 cal warm-up, standing leg work, some floor work, stretch Standing leg work Squats BB (3 sets) 40 Bonus reps (8 reps 3x1 ct, low end 7, 2 low 40 end 3s) Front Lunges DB (2 sets) 2x8 Bonus reps (pulse 15, 7, 3, 3) 2x8 Rear Lunges DB 2x8 Plie Squats DB (2 sets) 2x10 Leg Press Band (2 sets) green band Deadlift toes elevated BB (top 1/2) 40 Deadlift on 6" platform BB (bottom 1/2) 40 Slow Motion Lunges DB 2x5 Calf Raises no wt Floor work Tibialis Anterior Toe Pulls stab. ball Glute Squeeze w/ upper body on ball toes fwd One leg rollouts on ball (upper body on ball) R/L glute to floor Glute Press on ball (upper body on ball) R/L long lever leg Glute Tucks w/ 10" step and band R/L green band Roll-Ins on ball hips high Single Leg Roll-Ins on ball R/L hips high Inner Thigh Squeeze on ball straight leg Inner Thigh Lift w/ band R/L green band Vertical Outer Thigh Press w/ band green band Outer Thigh Raise w/ band R/L green band

41 Hardcore Extreme: High/Low Interval - 73 m 695 cal Low Max Warm- up - 8 m Aerobics - 59 m Low Max step combo 1 Imax 3 interval 2 Imax 3 interval 3 Low Max combo 3 Imax 3 interval 6 Imax 3 interval 7 Low Max combo 4 Imax 3 interval 10 Kick Max blast challenge Kick Max Stretch - 6 m Hardcore Extreme: Interval Blast Plus Legs - 73 m 657 cal Imax 3 Warm-up - 9 m Aerobics - 39 m Imax 3 interval 5 Imax 3 interval 6 Imax 3 interval 7 Kick Max blast challenge (first 5) Imax 3 interval 8 Imax 3 interval 9 Imax 3 interval 10 Kick Max blast challenge (last 5) Kick Max Leg Conditioning Drills - 18 m Kick Max Stretch - 7 m Hardcore Extreme: Interval Circuit - 68 m 676 cal Imax 3 Warm-up - 9 m Intervals - 54 m High Step Challenge Stretch - 5 m Imax 3 interval #1 Imax 3 interval #2 High Step Challenge Cycle #1 cardio Leg Press Band Pushups Leg Press & overhead press 2 x 3 Tricep dips Side-lying pushups

42 Imax 3 interval #4 Imax 3 interval #5 High Step Challenge Cycle #2 cardio Squats 40 Deadlifts 40 Barbell Rows 40 Standing Rows Band Pushups Imax 3 interval #9 Imax 3 interval #10 High Step Challenge Cycle #3 cardio Leg Press Band Hammer punch lunges Barbell curls 35/25 One arm tricep extension Band Upright rows 2 x 10 Overhead presses 2 x 10 High Reps 65 m- 503 cal Warm-up 6 m Weights 49 m Core 6 m Stretch 4 m Upper Body Only (no back!) 39 m 303 cal Lower Body Only 34 m 266 cal Full- Upper Body First 64m 498 cal Full Lower Body First 64 m 498 cal Scrambled 64 m 500 cal Legs Squats? Plie Squats with Barbell? Hover Squats 2 x 8 Shoulders Military Presses with Barbell? Upright Rows with Barbell? Lateral Raises 2 x 5 Rear Delt Raises 2 x 5 Band Pulls Band Back Overhand Grip Triple Barbell Rows? One Arm Rows with Dumbbell & Band 5, Band

43 Underhand Grip Triple Barbell Rows? One Arm Rows with Dumbbell & Band 5, Band Y s Band T s with palms up Band Legs Static Barbell Lunges? Deadlifts 2 x 20 Calf Raises 2 x 20 Biceps Dumbbell Curls with Band 2 x 5, band Hammer Curls 12 Barbell Curls? Triceps Overhead Extensions 2 x 8 Double Arm Kickbacks with Band Band Lying Extensions 2 x 5 Dips Legs Back Slides/ Warrior Lunges Disc Cross Back / Side Lunges Disc Chest Pushups Toes Chest Flys 2 x 10 Pushups Toes

44 High Step Challenge - 68 m 567 cal Warm-up 5 m Step/toning 57 m Stretch 5 m Timesaver #1 51 m (395 cal) Timesaver #2 32 m (248 cal) (w/ warm-up & stretch) (without warm-up and stretch) 1. Cardio 1. Cardio 2. Band leg presses 2. Band leg press 3. Tricep Pushups on step 3. Dips 4. Leg press with overhead press 4. Side pushup 5. Dips 6. Side push ups 1. Cardio 2. Barbell squats 1. Cardio 3. Barbell rows 2. Band leg press 4. Band rows 3. Hammer punch lunges 4. Barbell curls 1. Cardio 5. One arm tricep extension with band 2. Band leg press 3. Barbell curls 1. Cardio 4. Leg press with overhead row 2. Calve raises 3. Decline pushups 1. Cardio 4. Upright row/overhead press 2. Plie squat 5. Band rear delt fly 3. Seated dumbbell lateral raise 6. Hover squats 4. Band external rotation 7. Barbell rows 8. Band rows 1. Cardio 9. Core 2. Hover squats 3. Pushups 4. Isolation Flyes Circuit 1 Leg Press Band Y Tricep Pushups on step Y Leg Press with Overhead Press DB 2x3 Dips Y Side Pushups Y Circuit 2 Squats BB 40 Dead Lift BB 40 Barbell Rows BB 40 Back Rows Band Y Pushups Toes

45 Circuit 3 Leg Press Band Hammer Punch Lunges Barbell Curls 35/25 One Arm Overhead Press Band Circuit 4 Plie Squats with Dumbbell 12 Seated Lateral Raise 1 External Rotation Band Y T-Back Squeeze Band Y Isolation Fly DB 2x12 Circuit 5 Calf Raises on 8" platform Y Decline Pushups/Planks on 8" platform Y Upright Row/Overhead Press DB 2x10 Rear Delt Fly Band Y Hover Squats DB 1x12 High Step Circuit - 48 m 400 cal Warm-up 4 m Circuits 39 m Stretch 5 m Cycle One Legs Leg Press No weight Legs/Shoulders Squats and Overhead Presses 3 Shoulders Arnold Press Band Core Step out and in No weight Cycle Two Legs Side and Back Lunges No weight Legs/Shoulders Plie squats and upright row 3 Legs/Shoulders Plie squats and upright row tubing Core Oblique twist No weight Cycle Three Legs Knee up/lunges No weight Legs/Shoulders Static lunge/side, lateral and 3 front raises Shoulders Front raises tubing Core Knee-in planks No weight Cycle Four Legs Lunge kicks No weight Legs/Biceps Back lunges and hammer