Breakdown for the ICE Series

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Clara Manning
5 years ago
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1 Breakdown for the ICE Series Boot Camp Circuit 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 Premixes: #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 Premixes: #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 2016 themeasuredmom.com - 1 -

2 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 2016 themeasuredmom.com - 2 -

3 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 2016 themeasuredmom.com - 3 -

4 Chiseled Lower Body Blast 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 Premixes: #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 Premixes: #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 themeasuredmom.com - 4 -

5 Sumo Squat Lunge Combo Cross Back Lunge Crescent Knee Squats 1 x 8 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 themeasuredmom.com - 5 -

6 Standing side lateral raise 2 x 5 Front raise 1 x 10 Rear delt on ball 1 x 5 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 Premixes: #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 Premixes: #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 2016 themeasuredmom.com - 6 -

7 Mishmosh Premixes: 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 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 2016 themeasuredmom.com - 7 -

8 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 Low Impact Sweat - 46 m 476 cal Warm-up 6 m Cardio 1 Workout 18 m Cardio 2 Workout 18 m Stretch: 4 m Muscle Meltdown Back 21 m 163 cal Blizzard Blast 11 m 124 cal Icy Core 2 14 m 183 cal Basic Premixes #1 Warm up, Cardio 1, Cardio 2, Icy Core 2, Stretch 60 m 572 cal #2 Warm up, Cardio 1, Cardio 2, Back, Stretch 67 m 638 cal #3 Warm up, Cardio 1, Cardio 2, Back, Icy Core 2, Stretch 81 m 762 cal #4 Warm up, Cardio 1, Cardio 2, Blizzard Blast, Stretch 56 m 580 cal #5 Warm up, Cardio 1, Cardio 2, Blizzard Blast, Icy Core 2, Stretch 69 m 698 cal #6 Warm up, Cardio 1, Cardio 2, Blizzard Blast, Back, Icy Core 2, Stretch 91 m 910 cal #7 Muscle Meltdown (4 rounds): Warm up, Back 1-3, Round 3 again, Stretch 37 m 286 cal Timesaver Premixes #1 Warm up, Blizzard Blast, Stretch 20 m 214 cal #2 Warm up, Back, Stretch 31 m 240 cal #3 Warm up, Blizzard Blast, Back, Stretch 41 m 391 cal #4 Warm up, Cardio 1, Stretch 28 m 283 cal #5 Warm up, Cardio 1, Icy Core 2, Stretch 42 m 400 cal #6 Warm up, Cardio 1, Back, Stretch 49 m 467 cal #7 Warm up, Cardio 1, Back, Icy Core 2, Stretch 63 m 593 cal 2016 themeasuredmom.com - 8 -

9 #8 Warm up, Cardio 1, Blizzard Blast, Stretch 37 m 396 cal #9 Warm up, Cardio 1, Blizzard Blast, Icy Core 2, Stretch 51 m 516 cal #10 Warm up, Cardio 2, Stretch 28 m 283 cal #11 Warm up, Cardio 2, Icy Core 2, Stretch 42 m 400 cal #12 Warm up, Cardio 2, Back, Stretch 49 m 467 cal #13 Warm up, Cardio 2, Back, Icy Core 2, Stretch 63 m 593 cal #14 Warm up, Cardio 2, Blizzard Blast, Stretch 37 m 396 cal #15 Warm up, Cardio 2, Blizzard Blast, Icy Core 2, Stretch 51 m 516 cal #16 Warm up, First Half Cardio 2, Last Half Cardio 2, Stretch 27 m 273 cal Mishmosh Premixes Scrambled #1 Warm up, first 1/2 cardio 1, last 1/2 cardio 1, first 1/2 cardio 2, Blizzard Blast, Stretch 55 m 563 cal Scrambled #2 Non-stop cardio & weights, Mixes back exercises throughout 65 m 619 cal Scrambled #3 All step cardio, mixes main step and Blizzard Blasts 37 m 379 cal Scrambled #4 Floor and step cardio; mixes floor and step intervals 54 m 557 cal Double it #1 Warm up, Cardio 1, Cardio 2, Cardio 1, Cardio 2, Stretch 79 m 800 cal Double it #2 Warm up, Cardio 1, Cardio 2, (repeat), Blizzard Blast, Stretch 89 m 911 cal Double it #3 Warm up, Cardio 1, Cardio 1, Stretch 45 m 455 cal Double it BB #4 Warm up, Cardio 1, Cardio 1, Blizzard Blast, Stretch 54 m 553 cal Double it #5 Warm up, Cardio 2, Cardio 2, Stretch 45 m 455 cal Double it BB #6 Warm up, Cardio 2, Cardio 2, Blizzard Blast, Stretch 55 m 553 cal Low Impact Sweat Main Workout: Cardio 1 Pull & Pound Sprint Shooters Discus Throw (3 lb) Alternating Side Kick / Squat Forward Pickup Lunge (3 lb) Dynamic Squat Abduction Shot Put Throw (3 lb) L Slides on Corner Rhythmic Cross Back Lunges (3 lb) Sumo Pulse Walk (5 lb) Lateral Skates Cool Down Cardio 2 Sprint Shooters Lean Back Volley Forward Uneven Drop Squat Front Swing 2016 themeasuredmom.com - 9 -

10 Step Keep Down Tap Hip Hop Repeater Abduction Football Run Wide Reaching Lunge Taps Flying Angels Straddle Down Lift (3 lbs) Uneven Pulse Squats (5 lbs) Dynamic Outer Thigh Swim Lunges Low Impact Sweat Blizzard Blast Salute Squats Knee off Side Ball Change Jump Kicks Corner to Corner Power Turning Squats Swing off Side Down Up Abduction Squat Pendulum / Squat Cha Cha / Tap Off / Abduction Wide Box Jumps / Plyo Jacks Muscle Meltdown Back Round One One arm row 1 x 20 Pullover 2 x 12 One arm wide row 1 x 20 One arm pullover 1 x 12 Deadlift 2 x 20 Round Two One arm row 1 x 20 Pullover 2 x 12 One arm wide row 1 x 20 One arm pullover 1 x 12 Deadlift 2 x 20 Round Three One arm row 1 x 20 Pullover 2 x 12 One arm wide row 1 x 20 One arm pullover 1 x 12 Deadlift 2 x themeasuredmom.com

11 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 Metabolic Total Body 48 m 467 cal Warm-up - 7 m Workout 37 m Stretch 4 m Muscle Meltdown - Chest 16 m 124 cal Blizzard Blast 12 m 129 cal Icy Core 1 11 m Basic Premixes: #1 Warm up, Main Routine, Icy Core 1, Stretch 59 m 548 cal #2 Warm up, Main Routine, Chest, Stretch 63 m 585 cal #3 Warm up, Main Routine, Chest, Icy Core 1, Stretch 74 m 678 cal #4 Warm up, Main Routine, Blizzard Blast, Stretch 60 m 603 cal #5 Warm up, Main Routine, Blizzard Blast, Icy Core 1, Stretch 71 m 676 cal #6 Warm up, Main Routine, Blizzard Blast, Chest, Icy Core 1, Stretch 87 m 818 cal #7 Muscle Meltdown (4 rounds): Warm up, Chest 1-3, Round 3 again, Stretch 87 m 240 cal Timesaver Premixes: #1 Warm up, Blizzard Blast, Stretch 23 m 233 cal #2 Warm up, Chest, Stretch 26 m 201 cal #3 Warm up, Blizzard Blast, Chest, Stretch 39 m 362 cal #4 Timesaver MishMosh 32 m 305 cal Mishmosh Premixes: Scrambled #1 Changes order and mixes in Blizzard Blast intervals 53 m 530 cal Scrambled #2 Changes order and mixes in Blizzard Blast intervals 53 m 530 cal Scrambled #3 Mixes all three Chest rounds throughout the workout 63 m 585 cal Scrambled #4 Mixes abs from Icy Core 1 throughout 59 m 532 cal 2016 themeasuredmom.com

12 Double It #1 Warm up, Main Routine x 2, Stretch 85 m 810 cal Double It BB #2 Warm up, Main Routine x 2, Blizzard Blast, Stretch 97 m 947 cal Metabolic Total Body Main Workout Crossback lunge / Overhead press 2 x 8 Squat Press 2 x 10 Plie Squat / Upright row 2 x 10 Front Lunge / Back Row / Fly 2 x 5 Front Swing / Abduction 1 x 10 Lunge Curl / Press 1 x 10 Front Swing / Abduction 1 x 10 Deadlifts / Squats 2 x 15 Single Leg Deadlifts / Front Raises 2 x 10 Deadrows / Upright Rows / Shrugs 2 x 12 Back Lunge / Rows 2 x 10 Side Lunge Abductions Front Lunges with Figure 8 Row Arms / Elbow to Knee Pushups Squat / Curl / Press / Tricep Extension 2 x 10 Squat Curl 2 x 10 Lunge Kick Lunge Stand 2 x 5 Static Lunge / Tricep Extension 2 x 8 Sumo Squat / Bicep Curl 2 x 10 Dynamic Front Lunge Raises 2 x 5 Rear Lunge / Curl / Press 2 x 10 Front Raise / Rear Delt Pull / Lateral 2 x 5 Raise Squat Twists 2 x 5 Squat Jab 2 x 5 Controlled Slow Elbow to Knee Metabolic Total Body Blizzard Blast Squat thrust / Push up / Air Jacks 45 degree lunge/ Curl (2 x 10) Surfer burpees Front swing with lat pulldown (1 x 10) Jack thrust pushup complex Knee lift/ Shoulder arcs (2 x 5) Squat thrust climbers 2016 themeasuredmom.com

13 Alternating side lunge circles (1 x 5) Jack sequence Walking lunges (1 x 8) Muscle Meltdown Chest Round One Flat bench press 2 x 12 Flat bench fly 2 x 12 Incline bench press 2 x 12 Incline bench fly 2 x 12 Incline pushups Round Two Flat bench press 2 x 12 Flat bench fly 2 x 12 Incline bench press 2 x 12 Incline bench fly 2 x 12 Incline pushups Round Three Flat bench press 2 x 12 Flat bench fly 2 x 12 Incline bench press 2 x 12 Incline bench fly 2 x 12 Incline 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 2016 themeasuredmom.com

14 Rock m Sock m Kickbox (ICE) 48 m 478 cal Warm- up 9 m Workout 34 m Stretch 5 m Muscle Meltdown Triceps 14 m 108 cal Blizzard Blast 14 m 147 cal Icy Core 1 11 m - 65 cal Basic Premixes: #1 Warm up, Main Routine, Icy Core 1, Stretch 59 m 562 cal #2 Warm up, Main Routine, Triceps, Stretch 61 m 591 cal #3 Warm up, Main Routine, Triceps, Icy Core 1, Stretch 72 m 678 cal #4 Warm up, Main Routine, Blizzard Blast, Stretch 61 m 627 cal #5 Warm up, Main Routine, Blizzard Blast, Icy Core 1, Stretch 73 m 695 cal #6 Warm up, Main Routine, Blizzard Blast, Triceps, Icy Core 1, Stretch 87 m 818 cal #7 4 Rounds: Warm up, Triceps 1-3, Round 3 again, Stretch 33 m 255 cal Timesaver Premixes: #1 Warm up, Blizzard Blast, Stretch 28 m 267 cal #2 Warm up, Triceps, Stretch 28 m 217 cal #3 Warm up, Blizzard Blast, Triceps, Stretch 42 m 390 cal #4 5 Gone: 5 segments are removed 36 m 351 cal #5 Less Kicks 40 m 376 cal #6 Punching Combos 24 m 226 cal #7 Blast Only 22 m 220 cal Mishmosh Premixes: Scrambled Extreme #1 Mixes main workout and repeats some intervals 71 m 703 cal Scrambled Extreme #2 Mixes main workout some Blizzard Blasts 65 m 665 cal Scrambled #3 Mixes abs from Icy Core 1 throughout the main workout 58 m 548 cal Scrambled #4 Mixes all 3 Muscle Meltdown Triceps rounds throughout 61 m 583 cal Double It #1 Warm up, Main Routine x 2, Stretch 81 m 791 cal Double It BB #2 Warm up, Main Routine x 2, Blizzard Blast, Stretch 95 m 950 cal Rock m Sock m Kickbox Main Workout Conditioning Kicks Punching Combo 1 Leg Blast Conditioning Punches with Blast Shuffle Jack Blast 2016 themeasuredmom.com

15 Punching Combo 2 Crescent Knee Squats Snow Angel Blast Traveling Kicks and Jumps Speed Bag Arms / Reaching Lunges Front Back Kick Combo Punching Combo 3 Ground and Pound Blast High Intensity Punching Drills Forward Back Attack Blast Cool Down Stretch Muscle Meltdown Triceps Round One Overhead tricep extensions 2 x 12 Kickbacks 2 x 12 Dips None Lying tricep extensions 2 x 12 Close grip bench press 2 x 12 Overhead tricep extensions 2 x 12 Round Two Overhead tricep extensions 2 x 12 Kickbacks 2 x 12 Dips None Lying tricep extensions 2 x 12 Close grip bench press 2 x 12 Round Three Overhead tricep extensions 2 x 12 Kickbacks 2 x 12 Dips None Lying tricep extensions 2 x 12 Close grip bench press 2 x 12 Rock m Sock m Kickbox Blizzard Blast Cardio Blizzard Burn Hammer Punch Blast Hi-Lo Jab Blast Ice Breaker Blast Quarter Turn Jump Blast 2016 themeasuredmom.com

16 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 To the Mat Legs and Glutes 49 m 357 cal Warm-up 4 m Workout 42 m Stretch 3 m Muscle Meltdown Shoulders 16 m 124 cal Icy Core 2 14 m 83 cal Basic Premixes: #1 Warm up, Main Routine, Icy Core 2, Stretch 63 m 443 cal #2 Warm up, Main Routine, Shoulders, Stretch 65 m 480 cal #3 Warm up, Main Routine, Shoulders, Icy Core 2, Stretch 78 m 567 cal #4 4 rounds: Shoulders 1-3, Round 3 again, Stretch 23 m 178 cal Timesaver Premixes: #1 Warm up, Shoulders, Stretch 22 m 170 al #2 No stability ball: Only bands and floor work 35 m 250 cal #3 No bands: Only stability ball and floor work 37 m 264 cal #4 No floor work: Only stability ball and band exercises 33 m 236 cal #5 All ball 21 m 150 cal #6 All bands 19 m 136 cal #7 All floor work 23 m 164 cal Mishmosh Premixes Scrambled #1 Floor work first 49 m 350 cal Scrambled #2 Bands first 49 m 350 cal 2016 themeasuredmom.com

17 Scrambled #3 Mixes main exercises in a different way 51 m 364 cal Scrambled #4 Mixes all 3 shoulders rounds throughout workout 65 m 488 cal Scrambled #5 Mixes abs from Icy Core 2 throughout 63 m 450 cal Double It Warm up, Main Routine, Main Routine, Stretch 91 m 650 cal To the Mat: Legs & Glutes Main Workout: Roll Ins Frog Roll Ins Side Leaning Outer Thigh Ball Toss Ball Knee Squeeze Leg Lift Pulses Outer Thigh Presses Glute Squeezes/Bridges Single Leg Hip Lifts Marching Planks Hydrants Calf Press Side Plank with Hip Lift / Leg Lift Inner Thigh Lift Glute Hamstring Squeezes Pivoting Child s Pose Planks L Position Leg Lifts / Knee to Toe Rotations Downward Facing Dog Planks Flutter Kicks 10 lbs 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 themeasuredmom.com

18 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 2016 themeasuredmom.com

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

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,