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1 TheAchievableBody 1

2 Yes, you can get the body of your dreams without destroying your joints and hammering your knees with a plethora of burpees. Here are the two secrets to this exercise guide: #1 It tailors to your fitness level thanks to density training, which means you ll simply do as much as you can in the time given. Everyone in the world is different, so you ll rest at different points compared to other people. That s why it works WITH your body. #2 I use no fluff exercises. For example... a leg extension machine works your quads, which is the front of your legs. That doesn t really burn a lot of calories. However, a lunge engages your hamstrings (the backs of your legs), your butt and even your hips. And yes, I ll give you exercise substitutions to tailor this program even more. You ll do just 3 workouts per week for no more than 30 minutes. Not bad for boosting your metabolism, tightening loose skin and burning excess fat at record-high speeds. Let s do this. Mike (aka Mikey ) Whifield, Master CTT TheAchievableBody 2

3 BORING DISCLAIMER STUFF You must get your physician s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including but not limited to Crank Training / WorkoutFinishers.com. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use this or any other program, please follow your doctor s orders. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. Mike Whitfield, or anyone associated with Crank Training, LLC (formerly known/also known as Reflections Fitness) advises readers to take full responsibility for their safety and know their limits. Before partaking in the exercises in this or any other program, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don t perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don t perform any exercise without proper instruction. Always do a warm-up prior to any exercise including but not limited to interval training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician immediately. TheAchievableBody 3

4 TRAIN SAFE! Don't do any exercises that you aren't sure how to do. Always get personal instruction from a certified trainer or ask for a substitute exercise on my facebook page at If it hurts, STOP! Don t be afraid to use alternative exercises. I don t believe in the no pain, no gain mentality. If you need extra recovery within the workout or between workouts, don't hesitate to take it. In other words, don t keep going if you re feeling dizzy! Just because something looks easy on paper doesn t mean you dismiss it. On the other end if something looks too difficult, then be safe and use an easier exercise and adjust recovery and rest periods. Rest more if you need to! Safety FIRST. If you want to start this or any other program but think you have an injury, get medical attention FIRST and have a professional therapist rehabilitate your injury before starting any exercise program. And for the timed sets, I strongly encourage you to use an interval timer on your smartphone or a gymboss. TheAchievableBody 4

5 How to Follow the Exercise Routines You probably know this, but just in case... A superset is 2 exercises back-to-back. So, let s use a simple bodyweight superset... Do the following superset for 5 minutes, resting when needed. 1A) Bodyweight Squats (20) 1B) Pushups (20) You would do 20 Bodyweight Squats, then IMMEDIATELY 20 Pushups. Then go back to the Bodyweight Squats. However, if your form gets sloppy at all, you MUST stop and rest. You would continue this until 5 minutes are up. A circuit is a series of 3 exercises or more that are done back-toback. So, for example... Do the following circuit for 10 minutes, resting when needed. 1A) Lunge (8/side) 1B) Bodyweight Row (12) 1C) Decline Pushups (10) You would do 8 lunges on the left side, then 8 on the right side. Then you would do 12 Bodyweight Rows. Then you would do 10 Decline Pushups. You would do this for 10 minutes, resting when needed. If your form gets sloppy, you must stop and rest. TheAchievableBody 5

6 How to Progress Each Week A) Select one to two exercises in your program to progress at. For example, let s say you knocked out 4 rounds of the first superset last week. This week, see if you can do 5 rounds. Do this with ONLY 1 superset or circuit per workout. B) Start your main workout conservatively. A new program means new rep schemes and exercise selection. That also means a new stimulus. So, don t be afraid to do two things when starting a new program: #1 Cut back on volume. If a program calls for 10 minutes, perhaps just do 6-7 minutes the first time. #2 Cut back on intensity. This is especially true if it s a rep scheme you haven t done in a while or a new exercise. So if it calls for 12 reps, perhaps do 8 reps. Some helpful links: A detailed plan on what you can do on your off day to become more mobile: Exercise substitutions for all fitness levels: Finally, don t forget to access the exercise videos for all the Hot Zone workouts found here: Exercise Videos >> Password: achieveforme Alright, you now have all the know-how of how this program works. There s nothing left but to get after it. Let s do this! TheAchievableBody 6

7 Exercise Demonstration Videos Access Info First, please go here and WATCH this short video: >> AFTER you watch that video, go here to the exercise demonstration videos: Password: achieveforme The exercises are in alphabetical order, however, it s BEST to use the search function to find an exercise very quickly (and yes, even on your mobile phone!). The search function is the small magnifying glass icon: Click on the icon and type in the name of the exercise. Any problems? Shoot us an to our awesome support team at support@theachievablebody.com. We also added photos and descriptions at the end of this guide. TheAchievableBody 7

8 Day 1 Weeks 1-4 Beginner Version Do the following superset as many times as possible in 8 minutes, resting when needed. If your form gets sloppy, you MUST stop and rest. After the 8 minutes are up, rest 2 minutes and move into 2A. 1A) Lying Hip Extension (10) 1B) Kneeling Pushup (8) Do the following circuit for 10 minutes, resting when needed. If your form gets sloppy, you MUST stop and rest. 2A) Bodyweight Row (8) 2B) Bird Dog (5/side) 2C) Jumping Jacks (10) Non-Beginner Version Do the following superset as many times as possible in 10 minutes, resting when needed. If your form gets sloppy, you MUST stop and rest. After the 10 minutes are up, rest 1 minute and move into 2A. 1A) Prisoner Lunge (8/side) 1B) Decline Pushups (as many as possible up to 15) Do the following circuit for 12 minutes, resting only when needed. If your form gets sloppy, you MUST stop and rest. 2A) Bodyweight Row (12) 2B) Spiderman Climb (8/side) 2C) Jumping Jacks (20) Notes: TheAchievableBody 8

9 Day 2 Weeks 1-4 Stay active for minutes. Do something you enjoy, but keep it light so you are able to recover between workouts. This includes a leisurely walk, easy bike ride, Yoga, playing with your kids and more. You can also follow the mobility routine here: TheAchievableBody 9

10 Day 3 Weeks 1-4 Beginner Version Do the following circuit as many times as you can in 10 minutes, resting as needed. If your form gets sloppy, you MUST stop and rest. After the 10 minutes are up, rest 2 minutes and move into 2A. 1A) 1-Leg Lying Hip Extension (8/side) 1B) Bodyweight Iron Cross (15 secs) 1C) Kneeling Close-Grip Pushups (8) Do the following circuit for 8 minutes, resting as needed. If your form gets sloppy, you MUST stop and rest. 2A) Total Body Extensions (10) 2B) Mountain Climbers (8/side) <= Watch the videos on this one. I do them differently! 2C) Skater Hops (8/side) Non-Beginner Version Do the following superset as many times as possible in 15 minutes, resting when needed. If your form gets sloppy, you MUST stop and rest. After the 15 minutes are up, rest 1 minute and move into 2A. 1A) Bodyweight Triple Squat (10) 1B) T-Pushups (6/side) 1C) Stick-ups (12) Do the following circuit for 10 minutes, resting only when needed. If your form gets sloppy, you MUST stop and rest. 2A) Skater Hops (12/side) 2B) Bodysaw (12) 2C) Total Body Extensions (20) Notes: TheAchievableBody 10

11 Day 4 Weeks 1-4 Stay active for minutes. Do something you enjoy, but keep it light so you are able to recover between workouts. This includes a leisurely walk, easy bike ride, Yoga, playing with your kids and more. You can also follow the mobility routine here: TheAchievableBody 11

12 Day 5 Weeks 1-4 Beginner Version Do the following circuit for 10 minutes, resting when needed. In the first superset, you ll do 1 rep of each exercise. In the next circuit, you ll do 2 reps. Continue in this fashion, adding one more rep with each exercise, until the 10 minutes are up. After the 10 minutes are up, rest 2 minutes and move into 2A. 1A) Kneeling Elevated Pushup (1/side, 2/side, etc., etc.) 1B) Bodyweight Squat (1, 2, etc., etc.) 1C) Stick-up (1, 2, etc., etc.) Do the following circuit ONE time, resting when needed. For example, you can do 5 reps, then rest, and then continue. Do not move onto the next exercise until you have completed all the reps of the previous exercise. 2A) Waiter s Bow (25) 2B) Plank to Pushup (15) 2C) Bodyweight Chop (20/side) Non-Beginner Version on the next page... Notes: TheAchievableBody 12

13 Non-Beginner Version Day 5 Weeks 1-4 Do the following circuit for 15 minutes, resting when needed. In the first circuit, you ll do 1 rep of each exercise. In the next circuit, you ll do 2 reps. Continue in this fashion, adding one more rep with each exercise in every circuit, until the 15 minutes are up. After the 15 minutes are up, rest 1 minute and move into 2A. 1A) Spiderman Pushup (1/side, 2/side, etc., etc.) 1B) Split Squat (1/side, 2/side, etc., etc.) 1C) Bodyweight Renegade Row (1/side, 2/side, etc.) Do the following circuit ONE time, resting when needed. For example, you can do 5 reps, then rest, and then continue. Do not move onto the next exercise until you have completed all the reps of the previous exercise. 2A) Alternating Diagonal Lunge (25/side) 2B) Inchworm (15) 2C) Jumping Jacks (100) Notes: TheAchievableBody 13

14 Day 6 Weeks 1-4 Stay active for minutes. Do something you enjoy, but keep it light so you are able to recover between workouts. This includes a leisurely walk, easy bike ride, Yoga, playing with your kids and more. You can also follow the mobility routine here: Rest you ve earned it! Day 7 Weeks 1-4 TheAchievableBody 14

15 Day 1 Weeks 5-8 Beginner Version Do the following circuit 4 times, resting only when needed. If your form gets sloppy, you MUST stop and rest. After you complete the 4 th circuit, rest 2 minutes and move into 2A. 1A) Bodyweight Sumo Squat (10) 1B) Pushup or Kneeling Pushup (6) 1C) Stick-ups (10) 1D) X-Body Mountain Climber (8/side) Do the following superset 3 times, resting as needed. If your form gets sloppy, you MUST stop and rest. 2A) Bodyweight Reverse Lunge (8/side) 2B) Pushup Plank (20 secs) Non-Beginner Version Do the following circuit 4 times, resting only when needed. If your form gets sloppy, you MUST stop and rest. After you complete the 4 th circuit, rest 1 minute and move into 2A. 1A) Bodyweight Bulgarian Split Squat (1-1/2 rep style) (8/side) 1B) Triple Stop Pushup (8) 1C) Stick-ups (15) 1D) X-Body Mountain Climber (10/side) Do the following superset 3 times, resting as needed. If your form gets sloppy, you MUST stop and rest. 2A) Bodyweight One Leg Romanian Deadlift (10/side) 2B) Pushup Plank (1 minute) Notes: TheAchievableBody 15

16 Day 2 Weeks 5-8 Stay active for minutes. Do something you enjoy, but keep it light so you are able to recover between workouts. This includes a leisurely walk, easy bike ride, Yoga, playing with your kids and more. You can also follow the mobility routine here: TheAchievableBody 16

17 Day 3 Weeks 5-8 Beginner Version Do the following circuit as many times as you can in 12 minutes, resting when needed. If your form gets sloppy, you must stop and rest. After the 12 minutes are up, rest 2 minutes and move into 2A. 1A) Bodyweight Split Squat (8/side) 1B) Bodyweight Row (15) 1C) Kneeling Close-Grip Pushup (10) Do the following circuit as many times as possible in 8 minutes, resting as needed. If your form gets sloppy, you MUST stop and rest. 2A) Step-ups or 1-Leg Lying Hip Extension (10/side) 2B) Spiderman Climb (5/side) 2C) Skater Hops (5/side) Non-Beginner Version Do the following circuit as many times as you can in 15 minutes, resting when needed. If your form gets sloppy, you must stop and rest. After the 15 minutes are up, rest 1 minute and move into 2A. 1A) Bulgarian Split Squat (12/side) 1B) Bodyweight Iron Cross (20 secs) 1C) Offset Pushup (8/side) Do the following circuit as many times as possible in 10 minutes, resting as needed. If your form gets sloppy, you MUST stop and rest. 2A) Bodyweight Lateral Lunge (10/side) 2B) Pushup/X-Body Mountain Climber Combo (8) 2C) Bodyweight Chops (12/side) Notes: TheAchievableBody 17

18 Day 4 Weeks 5-8 Stay active for minutes. Do something you enjoy, but keep it light so you are able to recover between workouts. This includes a leisurely walk, easy bike ride, Yoga, playing with your kids and more. You can also follow the mobility routine here: TheAchievableBody 18

19 Day 5 Weeks 5-8 Beginner Version Do the following circuit, resting when needed. If your form gets sloppy, you MUST stop and rest. In the first circuit, you ll do 8 reps of each exercise. In the next circuit, you ll do 7 reps of each. Continue in this fashion until you complete 1 rep of each exercise. Once you complete 1 rep of each exercise, rest 2 minutes and move into 2. Each week, add one more rep to start with (so in week 6, you ll start with 9 reps of each exercise). 1A) Prisoner Split Squat (8/side...1/side) 1B) Plank to Pushup (8...1) 1C) Stick-ups (8...1) Do the following exercise, resting as shown up to 5 times. 2) Total Body Extension (30 secs), rest 30 secs Non-Beginner Version on the next page... TheAchievableBody 19

20 Non-Beginner Version Day 5 Weeks 5-8 Do the following circuit, resting when needed. If your form gets sloppy, you MUST stop and rest. In the first circuit, you ll do 10 reps of each exercise. In the next circuit, you ll do 9 reps of each. Continue in this fashion until you complete 1 rep of each exercise. Once you complete 1 rep of each exercise, rest 1 minute and move into 2. Each week, add one more rep to start with (so in week 6, you ll start with 11 reps of each exercise). 1A) Bodyweight Triple Squat (10...1) 1B) Plank to Triceps Extension (10...1) 1C) Bodyweight Row (hold the end of each rep for 2 seconds) (10...1) Do the following exercise, resting as shown up to 8 times. 2) Run in Place (20 secs), rest 10 secs TheAchievableBody 20

21 Day 6 Weeks 5-8 Stay active for minutes. Do something you enjoy, but keep it light so you are able to recover between workouts. This includes a leisurely walk, easy bike ride, Yoga, playing with your kids and more. You can also follow the mobility routine here: Rest you ve earned it! Day 7 Weeks 5-8 TheAchievableBody 21

22 Weeks 1-4 Day 1 Lying Hip Extension Lie on your back with your knees bent and feet flat on the floor. Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your glutes. Don t use your lower back. Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the glutes. Slowly lower your hips down until they are an inch above the ground. Then repeat. Kneeling Push-up Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. TheAchievableBody 22

23 Weeks 1-4 Day 1 Bodyweight Row Stand with your feet shoulder width apart and your arms extended in front of you as if you are performing a standing row. Bring your arms in while keeping a 90 degree bend with your elbows Squeeze your shoulder blades HARD Return to the starting position Bird Dog Kneel on a mat and place your hands on the mat under your shoulders. You should be on all fours. Brace your abs. Raise your right hand and left leg simultaneously while keeping your abs braced. Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn t have fallen off). Your back should be flat like a table. Hold for 3-5 seconds and then slowly lower without rotating your pelvis. TheAchievableBody 23

24 Weeks 1-4 Day 1 Jumping Jacks Stand on the balls of your feet with your feet shoulder width-apart and arms by side. Jump your feet out to your sides and raise your hands overhead at the same time. Return to the starting position Prisoner Lunge Stand with your feet shoulder-width apart and hands clasped behind your head. Step forward with one leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push back to the start position. TheAchievableBody 24

25 Weeks 1-4 Day 1 Decline Pushup Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet onto stairs or a bench. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Bodyweight Row (See above) Spiderman Climb Brace your abs. Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. Jumping Jacks (see above) TheAchievableBody 25

26 Weeks 1-4 Day 3 1-Leg Lying Hip Extension Lie on your back with your knees bent and feet flat on the floor. Brace your abs, and contract your right glute (butt muscle) while you take your left leg, lift it off the floor and hold it in the position shown. Using the right glute, bridge your hips up. Keep your abs braced. Do not use your low back to do this exercise. Slowly lower your hips down until they are an inch above the ground. Perform all reps for one leg and then switch sides. Bodyweight Iron Cross Stand with your feet shoulder-width apart and brace your abs. Extend your arms out at shoulder height with your thumbs up. Squeeze your shoulder blades together HARD. Hold this position for the prescribed time. TheAchievableBody 26

27 Weeks 1-4 Day 3 Kneeling Close-Grip Push-ups Keep the abs braced and your upper body in a straight line. Place the hands on the right at shoulder width. Slowly lower yourself down until you are an inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your upper body in a straight line at all times, keeping your knees on the ground (use a mat if needed) Total Body Extension Start in the standing position as if you were going to do a bodyweight squat. Dip down quickly into a quarter squat and swing your arms behind you by your sides. Explode up and extend your body onto your toes, raising your arms overhead. Control the descent back and in one movement return to the dip before exploding back up again. This is a non-impact replacement for jumping. TheAchievableBody 27

28 Weeks 1-4 Day 3 Mountain Climbers Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. Skater Hops Start with your feet shoulder width apart Jump to one side on one foot, shifting all your weight to the leg you jumped out with Now jump to the other side with the other leg and repeat. TheAchievableBody 28

29 Weeks 1-4 Day 3 Bodyweight Triple Squat Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Go just 1/4 th of the way down and hold this position for one second. Then go halfway down and hold this position for one second. Finally, squat as deep as possible, but keep your low back tensed in a neutral position and hold this position for one second. Don t let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position. T Pushup Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. Push off to return to the start position. As you come up, rotate to one side and point that arm towards the ceiling. Alternate sides with each rep. TheAchievableBody 29

30 Weeks 1-4 Day 3 Stick-up Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times. Stick your hands up overhead. Keep your shoulders, elbows, and wrists touching the wall. Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together, contracting the muscles between your shoulder blades as well as the shoulder muscles. From the bottom position, try to slowly slide your arms up until they are straight and in a stick-em up position. Try to improve your range of motion each week. The goal is to improve shoulder mobility and postural control. Skater Hops (see above) TheAchievableBody 30

31 Weeks 1-4 Day 3 Bodysaw Support your weight on your forearms and your toes. Put your toes on a towel if you are on a wood floor. If you are on carpet, put your toes on a weight plate. Keep your abs braced and breathe normally. Slide your feet out behind you 6 inches and then slide them back in. It s tough to see in the photos, but you ll feel it when you try it! Total Body Extension (see above) TheAchievableBody 31

32 Weeks 1-4 Day 5 Kneeling Elevated Push-ups Keep the abs braced and your upper body in a straight line. Place one hand at an elevated position (4-8 inches tall). Slowly lower yourself down until your chest is close to the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your upper body in a straight line at all times, keeping your knees on the ground (use a mat if needed). Repeat all reps and then switch sides. Bodyweight Squat Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Don t let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position. TheAchievableBody 32

33 Weeks 1-4 Day 5 Stick-up (see above) Waiter s Bow This exercise strengthens the glutes and stretches the hamstrings. Stand with your feet shoulder-width apart and knees slightly bent. Take one hand to grasp the skin over your lower back under your shirt. If you ever lose grasp on this skin, that means your back has become too rounded and you have gone too far. Keep your lower back arched, and push your hips back as much as you can, without bending your knees anymore. This will stretch your hamstrings. Contract your glutes to return to the start. Plank to Pushup Hold the plank position by maintaining a straight line with your body and balancing your weight on our forearms and toes. Keep your abs braced. Move into the pushup position by pushing through the floor through your hands, raising one arm at a time. Return to the plank position. TheAchievableBody 33

34 Weeks 1-4 Day 5 Bodyweight Chops Start by holding your hands above your head and to the side. In a diagonal and chopping motion, bring your hands towards the opposite knee with a slight bend in both knees. Return to the starting position Do all reps on one side and repeat for the other side. Spiderman Pushup Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. As you lower yourself, slowly bring your right knee up to your right elbow. Keep your foot off the ground as you do so. Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions. Keep your body in a straight line at all times and try not to twist your hips. TheAchievableBody 34

35 Weeks 1-4 Day 5 Split Squat Stand with your feet shoulder-width apart holding a pair of dumbbells (optional can also be done with just bodyweight). Step forward with your one leg, taking a slightly larger than normal step. Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position, but don t step back. Stay in a split-squat stance. Perform all reps for one leg and then switch. Bodyweight Renegade Row Assume the pushup position with your arms fully extended. Keep your abs braced Complete a row by bringing up your hand towards your abs. Alternate sides and repeat TheAchievableBody 35

36 Weeks 1-4 Day 5 Alternating Diagonal Lunge Stand with your feet just outside shoulder width apart. Step diagonally at a 45-degree angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright. Return to the top by contracting the quadriceps, groin and hip extensors of the lead leg. Inchworm This is a powerful stretch for your hamstrings, so go slow, and don t round your back. Start in a modified push-up position, with your hands out in front of your shoulders. Keep your legs straight and walk your legs towards your hands. Go until you get a stretch, but don t round your lower back. Once you get a stretch, walk your hands out until you are in a modified pushup. Jumping Jacks (see above) TheAchievableBody 36

37 Weeks 5-8 Day 1 Bodyweight Sumo Squat Stand with your feet wide and your toes slightly angled out. Push your hips back and keep your chest up as you lower yourself down with your arms extended in front of you. Drive through the heels of your feet and push through your glutes and hamstrings to return to the starting position. Pushup Keep the abs braced and body in a straight line from toes/knees to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Slowly lower yourself down until you are an inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Kneeling Pushup (see above) TheAchievableBody 37

38 Weeks 5-8 Day 1 Stick-ups (see above) X-Body Mountain Climber Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder. Do not let your hips sag. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. Bodyweight Reverse Lunge Stand with your feet shoulder-width apart. Step back with your right leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The left knee should also be bent. Lower your body until your left thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push with your left leg to return to the starting position. Repeat for both sides TheAchievableBody 38

39 Weeks 5-8 Day 1 Pushup Plank Start in the top of a pushup position. Hold your body in a straight line. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. The lower you are, the more difficult it will be Bodyweight Bulgarian Split Squat Stand with your feet shoulder-width apart. Hold dumbbells in each hand if needed. Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position. Stay in a split-squat stance. Perform all reps for one leg and then switch. TheAchievableBody 39

40 Weeks 5-8 Day 1 Triple Stop Pushup Keep abs braced and body in a straight line from knees to shoulders. Hands should be slightly wider than shoulder width apart. Lower into a pushup position, but halfway down pause for one second. Then continue to lower yourself until you are 2 inches off the ground. Pause for one second. Return to the starting position. That s one rep. Stick-up (see above) X-Body Mountain Climber (see above) Bodyweight 1-Leg Romanian Deadlift (RDL) Keep your lower back arched and bend forward by pushing your hips back. Repeat all reps for one side then switch. Stand on one leg with a small bend in that knee. The other leg is bent back. Keep your knee slightly bent, back arched, and try to keep the other leg straight. Pushup Plank (see above) TheAchievableBody 40

41 Weeks 5-8 Day 3 Bodyweight Split Squat Stand with your feet shoulder-width apart. Step forward with your one leg, taking a slightly larger than normal step. Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position, but don t step back. Stay in a split-squat stance. Perform all reps for one leg and then switch. Bodyweight Row (see above) Kneeling Close-Grip Push-ups (see above) TheAchievableBody 41

42 Weeks 5-8 Day 3 Step-Up Stand facing a bench. Place one foot on the bench and the other on the floor. Hold dumbbells in each hand (optional). With your abs braced and glutes squeezed, start the movement by pushing through the bench foot to lift the body up to the standing position. Lower your body under control. Pause briefly at the bottom and repeat. Complete all reps for one side before changing legs. 1-Leg Lying Hip Extension (see above) Spiderman Climb Brace your abs. Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions. TheAchievableBody 42

43 Weeks 5-8 Day 3 Skater Hops (see above) Bulgarian Split Squat Stand with your feet shoulder-width apart. Hold dumbbells in each hand if needed. Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position. Stay in a split-squat stance. Perform all reps for one leg and then switch. Bodyweight Iron Cross (see above) TheAchievableBody 43

44 Weeks 5-8 Day 3 Offset Pushup Keep your abs braced and body in a straight line from toes to shoulders. Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level. Slowly lower yourself down until you are 1 inch off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Do all reps for one side and then change hand positions and complete all other reps. Bodyweight Lateral Lunge (aka Side Lunge) Stand with feet shoulder-width apart holding dumbbells at your side (optional) Take a large step sideways (laterally) with one leg into a wide squat position. Keep your upper body upright and your lower back flat. Push with your outside leg to return to the starting position. TheAchievableBody 44

45 Weeks 5-8 Day 3 Pushup/X-Body Mountain Climber Combo Start in the pushup position and your abs braced. Perform a pushup by lowering yourself to the ground, keeping a straight line with your body. Push through your hands back to the starting position. Perform an X-Body Mountain Climber by bringing one knee towards the opposite elbow, keeping your body in a straight line. Repeat for the other side. That s one rep repeat as necessary. Bodyweight Chops Start by holding your hands above your head and to the side. In a diagonal and chopping motion, bring your hands towards the opposite knee with a slight bend in both knees. Return to the starting position Do all reps on one side and repeat for the other side. TheAchievableBody 45

46 Weeks 5-8 Day 5 Prisoner Split Squat Stand with your feet shoulder-width apart with your hands behind your head squeezing your shoulder blades together. Step forward with your one leg, taking a slightly larger than normal step. Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent. Contract your glutes, brace your abs and keep your spine in a neutral position. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Push up to the upright position, but don t step back. Stay in a split-squat stance. Perform all reps for one leg and then switch. Be sure to maintain your elbows back and keep your shoulder blades squeezed together during the whole movement. TheAchievableBody 46

47 Weeks 5-8 Day 5 Plank to Pushup Hold the plank position by maintaining a straight line with your body and balancing your weight on our forearms and toes. Keep your abs braced. Move into the pushup position by pushing through the floor through your hands, raising one arm at a time. Return to the plank position. Stick-ups (see above) Total Body Extensions (see above) TheAchievableBody 47

48 Weeks 5-8 Day 5 Bodyweight Triple Squat Stand with your feet just greater than shoulder-width apart. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Go just 1/4 th of the way down and hold this position for one second. Then go halfway down and hold this position for one second. Finally, squat as deep as possible, but keep your low back tensed in a neutral position and hold this position for one second. Don t let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position. Plank to Tricep Extension Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat. Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Now contract your triceps and press your palms into the ground and push your body up to the push-up position taking 2 seconds to do it. Slowly return to the start position. TheAchievableBody 48

49 Weeks 5-8 Day 5 Bodyweight Row (see above) Run in Place Run in place, bringing your knees high, alternating steps. Increase the intensity by going faster. TheAchievableBody 49