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WORKOUT LOG PROGRAM START DATE: TARGET END DATE: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 WEEK 1 Month: Legs Core Cardio Back Tris Core Plyometrics Butt Biceps Chest Shoulders Core Activity Day Date: Date: Date: Date: Date: Date: Date: Rest Day WEEK 2 Month: Date: Date: Date: Date: Date: Date: Date: WEEK 3 Month: Date: Date: Date: Date: Date: Date: Date: WEEK 4 Month: Date: Date: Date: Date: Date: Date: Date: WEEK 5 Month: Date: Date: Date: Date: Date: Date: Date: WEEK 6 Month: Date: Date: Date: Date: Date: Date: Date:
ORIENTATION GOAL SETTING CLIENT CONTRACT INITIAL CLIENT CONTRACT: [ ] [ ] [ ] [ ] [ ] [ ] [ ] [ ] I am excited and ready to take on this 6 week gym program with a full balance of mind, body and soul. I have goals set and am ready to make time for me and I understand how important this is for my mental and physical health. I know that it will be challenging, I know that there will be times that I want to quit or put it aside, but I will not let that happen. I will push through and finish each rep, each set, and the full 6 weeks of training. I will take my time to learn and understand this program. I know that it s not just a program but is teaching me gym skills for life. I will read and watch the full-length videos when needed to understand how to preform each exercise. I will make my friends and family aware of how important this is to me. That I will be focused on my nutrition and my time at the gym for the next 6 weeks. I will explain to them that I need their support and motivation throughout this journey that in the end it will improve not just my life but theres too. I will be a stronger, happier and more confident women in and out of the gym, this will give me strength to take on each day and be a better version of myself for everyone to enjoy. I will walk into the gym with confidence, determination and know that I will be kicking ass harder than anyone in there. I won t feel embarrassed by the drills I will be doing, I know that they will be different and I will preform each exercises with the best of my ability. I will stay focused, I will be proud and I will inspire and encourage others by my actions and drive to reach past my goals. Life isn t a practice run, I am here now, this is my time, I will make each second count! By my signature, I acknowledge that I have read, understand, and agree to live by the statements above: DATE: YOUR NAME: YOUR SIGNATURE: TRAINER NAME: Danielle Chevalier SIGNATURE: Danielle Chevalier
ORIENTATION GOAL SETTING CLIENT CONTRACT GOAL SETTING: I'm a big believer in goals. If you don't have goals set, what are you doing this for? The act of actually writing down your goals makes them more real and gives you something concrete to think of when your fighting to get in that last rep or questioning continuing your journey. I've included a 6 Week Goal, a 6 Month Goal, and a Year Goal. Write down what you want in your life and let's start making it happen. 6 WEEK GOAL: 6 MONTH GOAL: 1 YEAR GOAL:
MEAL PLANNER WEEK 1 BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER SNACK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
MEAL PLANNER WEEK 2 BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER SNACK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
MEAL PLANNER WEEK 3 BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER SNACK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
MEAL PLANNER WEEK 4 BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER SNACK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
MEAL PLANNER WEEK 5 BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER SNACK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
MEAL PLANNER WEEK 6 BREAKFAST SNACK 1 LUNCH SNACK 2 DINNER SNACK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
WEEK 1 DAY 1 SUMMARY WEEK: 1 DAY: 1 DURATION: 35 WORKOUT CATEGORIES: Legs + Core EQUIPMENT: Barbells, Dumbbells, Flat Bench, Leg Extension Machine, Leg Curl Machine Phase 1: Warm-Up SET # TIME/REPS EXERCISE WEIGHT 1 15 sec. High Knees N/A 2 15 sec. Butt Kicks N/A 3 15 sec. Jumping Jacks N/A 4 15 sec. Squats N/A 5 15 sec. Kick-Backs N/A 6 15 sec. Leg Swings N/A 7 15 sec. Side Knee Drives N/A 8 15 sec. Short Skaters N/A PHASE 2: Cleans, Squats, Core 1 10-12 reps. Barbell Cleans Barbell 4/10 2 10-12 reps. Behind Neck Barbell Sumo Squats Barbell 4/10 3 30 sec. Skywalkers None N/A N/A PHASE 3: Squats, Hope, Drives x3 ROUNDS 1 10-12 reps. Dumbbell Squats Flat Bench + Dumbbells 4/10 2 30 sec. Bench 4-Point Hops Flat Bench N/A N/A 3 12 reps. Bench Right Leg Drive Flat Bench N/A N/A 4 12 reps. Bench Left Leg Drive Flat Bench N/A N/A x3 ROUNDS PHASE 4: Leg Machines and Lunges 1 10-12 reps. Leg Extensions Leg Extension Machine 4/10 2 10-12 reps. Leg Curl Leg Curl Machine 4/10 3 20 steps Walking Lunges None N/A N/A x3 ROUNDS PHASE 5: Core to Finish! 1 30 sec. Front Plank None N/A N/A 2 30 sec. Superman None N/A N/A x3 ROUNDS
WEEK 1 DAY 2 SUMMARY WEEK: 1 DAY: 2 DURATION: 45 WORKOUT CATEGORIES: Back + Triceps + Cardio EQUIPMENT: Lat Machine, Cable Machine (Rope, Small T-Bar), Flat Bench, Dumbbells, Cable Row Machine Phase 1: Warm-Up SET # TIME/REPS EXERCISE WEIGHT 1 15 sec. High Knees None 2 15 sec. Butt Kicks None 3 15 sec. Jumping Jacks None 4 15 sec. Skaters None 5 5 reps. Slow Push-Ups None 6 15 sec. Leg Swings None 7 15 sec. Side Knee Drives None 8 15 sec. Kick-Backs None 9 15 sec. Footballers None PHASE 2: Pull-Downs, Push-Ups, Cardio 1 10-12 reps. Lat Pulls-Downs Lat Machine - Wide Bar 4/10 2 12 reps. Wide Push-Ups None N/A 3 30 sec. Ladders None N/A x3 ROUNDS PHASE 3: Cables, Triceps, Back 1 10-12 reps. Tri Pull-Downs Cable Machine - Rope 4/10 2 12 reps. Squat Rows Cable Machine - Small T-Bar N/A 3 12 reps. Tricep Box Push-Up None N/A x3 ROUNDS PHASE 4: Flys, Pull-Overs, Cardio 1 10-12 reps. Reverse Dumbbell Flys Dumbbells 4/10 2 30 secs. Bench Dips Flat Bench N/A 3 10-12 reps. Dumbbells Pull-Overs Flat Bench + Dumbbell 4/10 4 30 sec. Bench Toe Taps Flat Bench N/A x3 ROUNDS PHASE 5: Cable Rows, Close Push-Ups! 1 MAX reps. Close Grip Cable Rows Cable Row Machine - Small T-Bar 2 MAX reps. Close Push-Ups None N/A 10/10 (Drop-Set from Max) Start Weight:
WEEK 1 DAY 3 SUMMARY WEEK: 1 DAY: 3 DURATION: 30 WORKOUT CATEGORIES: Plyometrics & Core EQUIPMENT: 6 Pylons, Exercise Mat Phase 1: Warm-Up SET # TIME/REPS EXERCISE WEIGHT 1 15 sec. High Knees N/A 2 15 sec. Butt Kicks N/A 3 15 sec. Kick-Backs N/A 4 15 sec. Leg Swings N/A PHASE 2: 2 Pylon 20 Foot Beater SET # TIME/REPS EXERCISE 1 2 reps Right Leg Shuffles 2 2 reps Left Leg Shuffles 3 2 reps Skaters 4 2 reps Walking Lunges 5 2 reps Sprints 6 1 reps Walking Push-Ups 7 2 reps Right Crossovers 8 2 reps Left Crossovers 9 2 reps Squat Jumps 10 2 reps Squat Walks 11 2 reps Bear Crawls 12 2 reps Hurdles PHASE 3: 20 Foot Beater SET # TIME/REPS EXERCISE 1.1 10 reps. Plank Suicides 1.2 10 reps. Plank Jacks x2 ROUNDS 2.1 10 reps. Cross-Touch 2.2 10 reps. V-Sit x2 ROUNDS 3.1 10 reps. Plank Mountain Climbers 3.2 10 reps. Supermans x2 ROUNDS PHASE 4: 20 Foot Beater SET # REPS EXERCISE 1 1 5 Tucks at Pylon 1 Sprint to Pylon 2 2 1 3 1 4 1 5 1 6 1 PHASE 5: Side Planks 10 Push-Ups at Pylon 2, Sprint back to Plyon 1 (5 Tucks) Sprint to Pylon 3 20 Mogo Squats at Pylon 3, Sprint back to Plyon 1 (5 Tucks) Sprint to Pylon 4 20 4-Point Hops at Pylon 4, Sprint back to Plyon 1 (5 Tucks) Sprint to Pylon 5 20 Lunge Drives at Pylon 5, Sprint back to Plyon 1 (5 Tucks) Sprint to Pylon 6 20 Power Jump Knee Slaps at Pylon 6, Sprint back to Plyon 1 (5 Tucks) Complete SET # TIME/REPS EXERCISE 1 10 Left Side Plank Toe Touch 2 10 Hip Raise 3 10 Left Side Plank Toe Touch 4 10 Hip Raise
WEEK 1 DAY 4 SUMMARY WEEK: 1 DAY: 4 DURATION: 50 WORKOUT CATEGORIES: Butt & Biceps EQUIPMENT: Treadmill, Rubber Resistance Band, Dumbbells, Kettle Bells, Preacher Curl Bench, E-Z Barbell, Straight Barbell Phase 1: Warm-Up SET # TIME/REPS EXERCISE 1 15 sec. High Knees 2 15 sec. Butt Kicks 3 15 sec. Skaters 4 15 sec. Jumping Jacks 5 15 sec. Stretches (arm swings & rotations) 6 15 sec. In/Out Squats 7 15 sec. Stretches (deep lunge, deep squat) PHASE 2: Treadmill Lunges & Shuffles SET # TIME/REPS EXERCISE EQUIPMENT INCLINE SPEED 1 1 min. Walk Treadmill Flat Slow 2 1 min. Jog to Fast Jog Treadmill Flat Medium to Fast 3.1 30 sec. Lunges Treadmill Highest Slow 3.2 30 sec. Right Side Shuffle Treadmill Highest Medium 3.3 30 sec. Lunges Treadmill Highest Slow x3 ROUNDS 6 1 min. Walk Treadmill Flat Slow PHASE 3: Butt, Core, Bi's 1.1 10-12 reps. Dumbbell Left Leg Step-Ups Dumbbells + Flat Bench 4/10 1.2 10-12 reps. Dumbbell Right Leg Step-Ups Dumbbells + Flat Bench 4/10 1.3 12 reps. Resistance Band Side Squat Walk Rubber Resistance Band N/A N/A 1.4 30 secs. Resistance Band 4-Point In-Outs Rubber Resistance Band N/A N/A 1.5 10-12 reps. Heavy Bi-Curls Dumbbells 4/10 x3 ROUNDS
WEEK 1 DAY 4 N PHASE 4: Bi-Curls, Kettle Bell Swings, Power Jacks 1.1 10-12 reps. Preacher Bi-Curl with E-Z Bar Preacher Curl Bench, EZ Bar 1.2 10-12 reps. Kettle Bell Thrust Kettle Bell 4/10 1.3 12 reps. Power Jack Squats None N/A N/A x3 ROUNDS 4/10 PHASE 5: Straight Barbell, Goodmornings, Pulses 1.1 10-12 reps. Reverse Left Cross Step Squat Straight Barbell 4/10 1.2 10-12 reps. Reverse Right Cross Step Squat Straight Barbell 4/10 1.3 10-12 reps. Goodmornings Straight Barbell 4/10 1.4 10-12 reps. Low Squat Pulses Straight Barbell 4/10 x3 ROUNDS
WEEK 1 DAY 5 SUMMARY WEEK: 1 DAY: 5 DURATION: 35 WORKOUT CATEGORIES: Shoulders + Chest + Abs + Core EQUIPMENT: Dumbbells, Flat Bench, Barbell, Front Military Press Machine, Peck-Deck Machine, Seated Lateral Shoulder Raise Machine Phase 1: Warm-Up SET # TIME/REPS EXERCISE 1 15 sec. High Knees 2 15 sec. Jumping Jacks 3 15 sec. Butt Kicks 4 15 sec. Skaters 5 15 sec. Stretches (arm swings & rotations) 6 15 sec. In/Out Squats 7 15 sec. Stretches (deep lunge, deep squat) PHASE 2: Push-Up Variations, Shoulder Raises 1.1 30 sec. Shoulder to Regular Push-Up (modification: knee push-up) None N/A N/A 1.2 10-12 reps. Lateral Raise Dumbbells 4/10 1.3 10-12 reps. Front Raise Dumbbells 4/10 x2 ROUNDS PHASE 3: Bench Press, Abs & Core 1.1 10-12 reps. Flat Bench Press Flat Bench + Barbell 4/10 1.2 12 reps. V-Sit Sit-Ups on Flat Bench Flat Bench N/A N/A 1.3 12 reps. Scissors Flat Bench N/A N/A 1.4 12 reps. V-Sit Twist Flat Bench N/A N/A 1.5 12 reps. Full Range Butt Lifts Flat Bench N/A N/A 1.6 12 reps. Burpees with Push-Ups None N/A N/A x2 ROUNDS
WEEK 1 DAY 5 N PHASE 4: Shoulder Press, Peck-Deck, Abs 1.1 10-12 reps. Should Press Front Military Press Machine 4/10 1.2 10-12 reps. Flies Peck-Deck Machine 4/10 1.3 12 reps. Left Side Leg Raises None N/A N/A 1.4 10 reps. Left Side Leg Short-Pulses None N/A N/A 1.6 10 reps. Hip Raises None N/A N/A 1.7 10 reps. Right Side Leg Raises None N/A N/A 1.8 10 reps. Right Side Leg Short-Pulses None N/A N/A 1.9 10 reps. Hip Raises None N/A N/A 1.10 10 reps. Plank Suicides None N/A N/A x2 ROUNDS PHASE 5: Shoulder Raise, Slow Push-Ups, Plank 1.1 10-12 reps. Lateral Shoulder Raise Seated Lateral Shoulder Raise 4/10 Machine 1.2 12 Slow Push-Ups None N/A N/A 1.3 30 secs. Bent Shoulder Plank None N/A N/A x2 ROUNDS 3 30 sec. Footballer Downs None N/A N/A
SUMMARY WEEK: 2 DAY: 1 DURATION: 40 WORKOUT CATEGORIES: Legs + Core WEEK 2 DAY 1 EQUIPMENT: Exercise Bike, Barbells, Leg Press Machine, Leg Extension Machine, Leg Curl Machine, Dumbbells Phase 1: Warm-Up SET # TIME/REPS EXERCISE EQUIPMENT SPEED INTENSITY 1 1 min. Bike Exercise Bike Slow Low Intensity 2 1 min. Bike Exercise Bike Medium-Fast Medium Intensity 3 30 sec. Bike (Stand-Up) Exercise Bike Fast High Intensity 4 1.5 min. Bike Exercise Bike Medium-Fast Medium Intensity 5 15 sec. Kick-Backs None N/A N/A 6 15 sec. Kick & Twist None N/A N/A 7 15 sec. Knee-Up Rotations None N/A N/A 8 15 sec. Deep Squats None N/A N/A 9 15 sec. Deep Lunges None N/A N/A PHASE 2: Cleans, Core, Leg Press 1.1 10-12 reps. Barbell Cleans "Deadlifts" Barbell 4/10 1.2 30 secs. Plank Walks - Sideways None N/A N/A 1.3 10-12 reps. Leg Press Leg Press Machine 4/10 1.4 10-12 reps. Leg Press Calves Raises Leg Press Machine 4/10 x3 ROUNDS 4 10-12 reps. Wide Leg Press Leg Press Machine 4/10 PHASE 3: Cables, Triceps, Back 1.1 10-12 reps. Sumo Dumbbell Squats Dumbbells 4/10 4 Plank Pendulum, 4 Mountain 1.2 5 reps. None N/A N/A Climber Repeat (5 times) 1.3 12 reps. Mogo Jump None N/A N/A PHASE 4: Leg Machine and Lunges x3 ROUNDS 1.1 10-12 reps. Leg Extensions Leg Extension Machine 4/10 1.2 10-12 reps. Leg Curl Leg Curl Machine 4/10 1.3 20 steps Walking Lunges Dumbbells N/A N/A x3 ROUNDS
SUMMARY WEEK: 2 DAY: 2 DURATION: 30 min. WORKOUT CATEGORIES: Back + Triceps + Cardio WEEK 2 DAY 2 EQUIPMENT: Lat Machine, Cable Machine (Rope, V-Bar, Wide Bar), E-Z Barbell, Flat Bench, Dumbbells, Cable Row Machine Phase 1: Warm-Up SET # TIME/REPS EXERCISE WEIGHT 1 15 sec. High Knees None 2 15 sec. Butt Kicks None 3 15 sec. Jumping Jacks None 4 15 sec. Kick-Backs None 5 15 sec. Slow Push-Ups None 6 15 sec. Leg Swings None 7 15 sec. Push-Ups None PHASE 2: Pull-Downs, Push-Ups, Back Combo 1 10-12 reps. Lat Pulls-Downs Lat Machine - Wide Bar 4/10 2 30 secs. 1 Wide Push-Ups, 1 Close Push-Up None N/A 3 10-12 reps. PHASE 3: Cables, Triceps PHASE 4: Flys, Pull-Overs, Cardio Right Dumbbell Row, Left Dumbbell Row, Pop-Up, Fly x2 ROUNDS Dumbbell 4/10 1 10-12 reps. Tri Pull-Downs Cable Machine - Rope 4/10 2 10-12 reps. Squat Rows Cable Machine - V-Bar 4/10 3 10-12 reps. 1 10-12 reps. Reverse Dumbbell Flys Dumbbells 4/10 2 12 reps. Bench Dips Flat Bench N/A 3 30 sec. Shuffle Touch None N/A PHASE 5: Seated Row to Failure Skull Crushers + (close chest press to failure after last rep.) E-Z Barbell + Flat Bench 4/10 x2 ROUNDS x2 ROUNDS 1 MAX reps. Seated Cable Rows Seated Cable Row Machine 10/10 (Drop-Set from Max) Start Weight:
WEEK 2 DAY 3 SUMMARY WEEK: 2 DAY: 3 DURATION: 25 Min. WORKOUT CATEGORIES: Plyometrics & Core EQUIPMENT: 2 Pylons, Medicine Ball, Exercise Mat Phase 1: Warm-Up SET # TIME/REPS EXERCISE WEIGHT 1 15 sec. High Knees 2 Pylons 20 feet apart 2 15 sec. Butt Kicks 2 Pylons 20 feet apart 3 15 sec. Skaters 2 Pylons 20 feet apart 4 15 sec. Kick-Backs 2 Pylons 20 feet apart 5 15 sec. Leg Swings 2 Pylons 20 feet apart 6 15 sec. Stretches (Deep Squats, Lunges) None PHASE 2: Plyometrics and Planks SET # TIME/REPS EXERCISE EQUIPMENT WEIGHT 1 1 min. 2 Tucks at Pylon 1, Sprint to Pylon 2, 2 Tucks at Pylon 2, Sprint to Pylon 1 Repeat for Time 2 Pylons 20 feet apart N/A 2 1 min. Front Plank Hold 2 Pylons 20 feet apart N/A 3 1 min. 2 Power Jacks at Pylon 1, Side Shuffle to Pylon 2, 2 Power Jacks at Pylon 2, Side Shuffle to Pylon 1 2 Pylons 20 feet apart N/A Repeat for Time 4 1 min. Right Side Plank Hold 2 Pylons 20 feet apart N/A 5 1 min. 10 Ladders at Pylon 1, Bear Crawls to Pylon 2, 10 Ladders at Pylon 2, Bear Crawls to Pylon 1 2 Pylons 20 feet apart N/A Repeat for Time 6 1 min. Left Side Plank Hold 2 Pylons 20 feet apart N/A 7 1 min. 4 Plank Suicides at Pylon 1, Squat Jumps to Pylon 2, 4 Plank Suicides at Pylon 2, Squat Jumps to Pylon 1 Repeat for Time 2 Pylons 20 feet apart N/A 8 1 min. Backwards Plank Hold 2 Pylons 20 feet apart N/A PHASE 3: Core Blast SET # TIME/REPS EXERCISE EQUIPMENT WEIGHT 1.1 10 reps. V-Sit Exercise Mat N/A 1.2 10 reps. Cross-Touch Exercise Mat N/A 1.3 10 reps. Butt Lifts Exercise Mat N/A 1.4 10 reps. Scissors Exercise Mat N/A 1.5 10 reps. Bicycle Exercise Mat N/A 1.6 10 reps. Mountain Climbers Exercise Mat N/A X2 ROUNDS
WEEK 2 DAY 3 PHASE 4: Pyramid SET # REPS EXERCISE EQUIPMENT WEIGHT 1 10 Skaters Exercise Mat N/A 2 10 4-Point Hops Exercise Mat N/A 3 10 Push-Ups Exercise Mat N/A 4 9 Skaters Exercise Mat N/A 5 9 4-Point Hops Exercise Mat N/A 6 9 Push-Ups Exercise Mat N/A 7 8 Skaters Exercise Mat N/A 8 8 4-Point Hops Exercise Mat N/A 9 8 Push-Ups Exercise Mat N/A 10 7 Skaters Exercise Mat N/A 11 7 4-Point Hops Exercise Mat N/A 12 7 Push-Ups Exercise Mat N/A 13 6 Skaters Exercise Mat N/A 14 6 4-Point Hops Exercise Mat N/A 15 6 Push-Ups Exercise Mat N/A 16 5 Skaters Exercise Mat N/A 17 5 4-Point Hops Exercise Mat N/A 18 5 Push-Ups Exercise Mat N/A 19 4 Skaters Exercise Mat N/A 20 4 4-Point Hops Exercise Mat N/A 21 4 Push-Ups Exercise Mat N/A 22 3 Skaters Exercise Mat N/A 23 3 4-Point Hops Exercise Mat N/A 24 3 Push-Ups Exercise Mat N/A 25 2 Skaters Exercise Mat N/A 26 2 4-Point Hops Exercise Mat N/A 27 2 Push-Ups Exercise Mat N/A 28 1 Skaters Exercise Mat N/A 29 1 4-Point Hops Exercise Mat N/A 30 1 Push-Ups Exercise Mat N/A PHASE 5: Med Ball Combo SET # TIME/REPS EXERCISE EQUIPMENT WEIGHT 1.1 8-10 reps. Med Ball Slams Medicine Ball 5/10 1.2 8-10 reps. Med Ball Wall Throws Medicine Ball 5/10 2.1 8-10 reps. Med Ball Slams Medicine Ball 5/10 2.2 8-10 reps. Med Ball Wall Throws Medicine Ball 5/10
WEEK 2 DAY 4 SUMMARY WEEK: 2 DAY: 4 DURATION: 50 WORKOUT CATEGORIES: Butt & Biceps EQUIPMENT: Treadmill, Rubber Resistance Band, Dumbbells, Kettle Bells, Straight Barbell, Inner Thigh Adductor, Outer Thigh Adductor, Reverse Sit-Up Machine PHASE 1: Treadmill Lunges, Shuffles, Squats SET # TIME/REPS EXERCISE EQUIPMENT SPEED INCLINE 1.1 1 min. Walk Treadmill Slow Highest 1.2 1 min. Run Treadmill Medium Fast Highest 1.3 1 min. Lunges Treadmill Slow Highest 1.4 1 min. Right Shuffles Treadmill Medium Highest 1.5 1 min. Left Shuffles Treadmill Medium Highest 1.6 1 min. Squats Treadmill Slow Highest x2 ROUNDS 3 1 min. Walk Treadmill Slow Highest PHASE 2: Butt & Bi's 1.1 10-12 reps. Dumbbell Left Leg Step-Ups Dumbbells, Flat Bench 4/10 1.2 10-12 reps. Dumbbell Right Leg Step-Ups Dumbbells, Flat Bench 4/10 1.3 10-12 reps. Heavy Bi-Curls Dumbbells 4/10 N/A 1.4 12 reps. Resistance Band Side Squat Shuffle Rubber Resistance Band N/A N/A 1.5 6 reps Resistance Band In/Outs Rubber Resistance Band N/A x3 ROUNDS PHASE 3: Barbell & Kettle Bell Thrust 1.1 10-12 reps. Barbell Hip Thrust Straight Barbell 4/10 1.2 10-12 reps. Kettle Bell Thrust Kettle Bell 4/10 x3 ROUNDS
WEEK 2 DAY 4 N PHASE 4: Thigh Blast 1.1 6-8 reps. Reverse Left Leg Lunge Straight Barbell 6/10 1.2 6-8 reps. Reverse Right Leg Lunge Straight Barbell 6/10 1.3 10-12 reps. Inner Thigh Inner Thigh Adductor 4/10 1.4 10-12 reps. Outer Thigh Outer Thigh Adductor 4/10 x3 ROUNDS PHASE 5: Lower Back 1 12 reps. Reverse Sit-Ups Reverse Sit-Up Machine N/A N/A x2 ROUNDS
WEEK 2 DAY 5 SUMMARY WEEK: 2 DAY: 5 DURATION: 35 Min. WORKOUT CATEGORIES: Shoulders + Chest + Abs + Core EQUIPMENT: Dumbbells, Flat Bench, Barbell, Front Military Press Machine, Peck-Deck Machine, Seated Lateral Shoulder Raise Machine Phase 1: Warm-Up SET # TIME/REPS EXERCISE 1 10 sec. High Knees 2 10 sec. Butt Kicks 3 10 sec. Jumping Jacks 4 10 sec. Stretches (arm swings & rotations) 5 10 sec. Stretches (deep lunge, deep squat) 6 10 sec. In/Out Squats 7 10 sec. Kick-Backs 8 10 sec. Leg Swings PHASE 2: Push-Up Variations, Shoulder Raises 1.1 30 sec. Shoulder Push-Up Leg Drive None N/A N/A 1.2 8-10 reps. Lateral Raise Dumbbells 5/10 1.3 8-10 reps. Front Raise Dumbbells 5/10 1.4 30 sec. Push-Up, Skywalker Knee Slap None N/A N/A x3 ROUNDS PHASE 3: Bench Press, Flys, Core 1.1 10-12 reps. Flat Bench Press Flat Bench + Barbell 4/10 1.2 12 reps. V-Sit Sit-Ups on Flat Bench Flat Bench N/A N/A 1.3 12 reps. Scissors Flat Bench N/A N/A 1.4 12 reps. V-Sit Twist Flat Bench N/A N/A 1.5 12 reps. Full Range Butt Lifts Flat Bench N/A N/A 1.6 12 reps. Burpees with Push-Ups None N/A N/A x2 ROUNDS
WEEK 2 DAY 5 N PHASE 4: Shoulder Press, Peck-Deck, Abs 1.1 8-10 reps. Should Press Front Military Press Machine 5/10 1.2 8-10 reps. Flies Peck-Deck Machine 5/10 1.3 30 secs. Side to Side Plank Suicide Walks None N/A N/A 1.4 8-10 reps. In/Out Plank Jacks None 5/10 1.5 15 secs. Front Plank Hold None N/A N/A x3 ROUNDS PHASE 5: Shoulder Raise, Slow Push-Ups, Plank Seated Lateral Shoulder Start with Max & Drop 1 MAX Reps Lateral Shoulder Raise Raise Machine Set to Failure
WEEK 3 DAY 1 SUMMARY WEEK: 3 DAY: 1 DURATION: 30 WORKOUT CATEGORIES: Legs + Core EQUIPMENT: Exercise Bike, Bench or Box, Barbells, Leg Press Machine, Leg Curl Machine, Leg Extension Machine, Exercise Mat Phase 1: Bike Warm-Up SET # TIME/REPS EXERCISE EQUIPMENT SPEED INTENSITY 1 40 sec. Bike Exercise Bike Slow Lowest Intensity 2 40 sec. Bike Exercise Bike Medium-Fast Low Intensity 3 40 sec. Bike Exercise Bike Medium-Fast Medium Intensity 4 40 sec. Bike Exercise Bike Fast High Intensity 5 40 sec. Bike Exercise Bike Slow Low Intensity 6 40 sec. Bike Exercise Bike Medium-Fast Lowest Intensity 7 15 sec. Kick-Backs None N/A N/A 8 15 sec. Leg Swings None N/A N/A 9 15 sec. Deep Squats None N/A N/A 10 15 sec. Leg Stretches None N/A N/A PHASE 2: Cleans & Core 1.1 8-10 reps. Barbell Cleans "Deadlifts" Straight Barbell 5/10 1.2 10 reps. Box Jumps (modification: step-ups) Bench or Box N/A N/A 1.3 10 reps. Decline Plank Suicides Bench or Box N/A N/A 1.4 10 reps. Decline Plank Mountain Climbers Bench or Box N/A N/A x2 ROUNDS PHASE 3: Heavy Leg Blast 1.1 8-10 reps. Leg Press Leg Press Machine 5/10 1.2 10 reps. In/Out Squats None N/A N/A 1.3 8-10 reps. Leg Curl Leg Curl Machine 5/10 1.4 10 reps. In/Out Squats None N/A N/A 1.5 8-10 reps. Leg Extensions Leg Extension Machine 5/10 1.6 10 reps. In/Out Squats None N/A N/A x3 ROUNDS PHASE 4: Leg Machine and Lunges 1.1 10 reps. Lunge Drops (10 reps. each leg) Exercise Mat N/A N/A 1.2 10 reps. Supermans Exercise Mat N/A N/A 1.3 10 reps. Right Side Toe Touch Exercise Mat N/A N/A x3 ROUNDS
WEEK 3 DAY 2 SUMMARY WEEK: 3 DAY: 2 DURATION: 45 min. WORKOUT CATEGORIES: Back + Triceps + Cardio EQUIPMENT: Lat Machine, Cable Machine (Rope, V-Bar, Wide Bar), E-Z Barbell, Flat Bench, Dumbbells, Cable Row Machine, Back Extension Machine Phase 1: Warm-Up SET # TIME/REPS EXERCISE WEIGHT 1 15 sec. High Knees None 2 15 sec. Butt Kicks None 3 15 sec. Jumping Jacks None 4 15 sec. Kick-Backs None 5 15 sec. Leg Swings None 6 15 sec. Deep Squat Stretches None PHASE 2: Pull-Downs, Shoulder, Tricep Warm-Up 1.1 10-12 reps. Lat Pulls-Downs Lat Machine - Wide Bar 4/10 1.2 30 secs. Plank Drops None N/A N/A 1.3 30 secs. 4-Point Hops None N/A N/A 2.1 6-8 reps. Lat Pulls-Downs Lat Machine - Wide Bar 6/10 2.2 30 secs. Plank Drops None N/A N/A 2.3 30 secs. 4-Point Hops None N/A N/A 3.1 4-6 reps. Lat Pulls-Downs Lat Machine - Wide Bar 7/10 3.2 30 secs. Plank Drops None N/A N/A 3.3 30 secs. 4-Point Hops None N/A N/A 4 10 reps Plank Suicide Close Push-Up None N/A N/A PHASE 3: Cables, Triceps 1.1 10-12 reps. Skull Crushers E-Z Barbell + Flat Bench 4/10 1.2 10-12 reps. Left Arm Bent Over Rows Dumbbell 4/10 1.3 10-12 reps. Right Arm Bent Over Rows Dumbbell 4/10 1.4 10 reps. Wide Push-Ups None N/A N/A 1.5 30 secs. Ladders None N/A N/A 2.1 6-8 reps. Skull Crushers E-Z Barbell + Flat Bench 6/10 2.2 6-8 reps. Left Arm Bent Over Rows Dumbbell 6/10 2.3 6-8 reps. Right Arm Bent Over Rows Dumbbell 6/10 2.4 10 reps. Wide Push-Ups None N/A N/A 2.5 30 secs. Ladders None N/A N/A 3.1 4-6 reps. Skull Crushers E-Z Barbell + Flat Bench 7/10 3.2 4-6 reps. Left Arm Bent Over Rows Dumbbell 7/10 3.3 4-6 reps. Right Arm Bent Over Rows Dumbbell 7/10 3.4 10 reps. Wide Push-Ups None N/A N/A 3.5 30 secs. Ladders None N/A N/A
WEEK 3 DAY 2 PHASE 4: Flys, Pull-Overs, Cardio 1.1 10-12 reps. Reverse Dumbbell Flys Peck Deck (Seated Fly Machine) 4/10 1.2 30 sec. Plank Suicide, Rotate and Squeeze None N/A N/A 1.3 30 sec. Tricep Pull Downs Cable Machine, Rope N/A N/A 2.1 6-8 reps. Reverse Dumbbell Flys Peck Deck (Seated Fly Machine) 6/10 2.2 30 sec. Plank Suicide, Rotate and Squeeze None N/A N/A 2.3 30 sec. Tricep Pull Downs Cable Machine, Rope N/A N/A 3.1 4-6 reps. Reverse Dumbbell Flys Peck Deck (Seated Fly Machine) 7/10 3.2 30 sec. Plank Suicide, Rotate and Squeeze None N/A N/A 3.3 30 sec. Tricep Pull Downs Cable Machine, Rope N/A N/A PHASE 5: Dips & Reverse Sit-Ups 1.1 10-12 reps. Dips Assisted Dip Machine 4/10 1.2 10 reps. Reverse Sit-Ups Back Extensions Machine N/A N/A 2.1 8-10 reps. Dips Assisted Dip Machine 5/10 2.2 10 reps. Reverse Sit-Ups Back Extensions Machine N/A N/A 3.1 4-6 reps. Dips Assisted Dip Machine 7/10 3.2 10 reps. Reverse Sit-Ups Back Extensions Machine N/A N/A
WEEK 3 DAY 3 SUMMARY WEEK: 3 DAY: 3 DURATION: 30 Min. WORKOUT CATEGORIES: Plyometrics & Core EQUIPMENT: 4 Pylons, Medicine Ball, Exercise Mat Phase 1: Warm-Up SET # TIME/REPS EXERCISE EXERCISE WEIGHT 1 30 sec. V-Sit Twist Medicine Ball 5lbs. - 15lbs. 2 15 sec. High Knees None N/A 3 15 sec. Butt Kicks None N/A 4 15 sec. Jumping Jacks None 5 15 sec. Skaters None 6 30 sec. Stretches (Deep Squats, Lunges) None N/A PHASE 2: 2 Pylon 20 Foot Beater SET # TIME/REPS EXERCISE EQUIPMENT WEIGHT 1.1 1 min. 4 Med Ball Mountain Climbers, Pop-Up Repeat Medicine Ball 5 lbs.-15lbs. 1.2 10 reps. Med Ball Wall Throws None N/A 1.3 2 reps. Power Squat from Pylon 1 to Pylon 2, then sprint from Pylon 2 to Pylon 4, then back to Pylon 1 None 4 Pylons 1.4 30 secs. V-Sit Twist Medicine Ball 5 lbs.-15lbs. x3 ROUNDS PHASE 3: Wall Drills & Plyos SET # TIME/REPS EXERCISE EQUIPMENT WEIGHT 1.1 10 reps. Spider Wall Walk-Ups (modification: spider walks) Wall N/A 1.2 1 rep. Suicide Sprints 4 Pylons N/A 1.3 1 min. Wall Suicides Wall N/A 1.4 30 secs. Med Ball V-Sits Medicine Ball 5 lbs.-15lbs. PHASE 4: Plank Drills + MAX Pushups x3 ROUNDS SET # TIME/REPS EXERCISE EQUIPMENT WEIGHT 1 1 min. Plank Walk Left/Right, 2 Supermans on Left Side Exercise Mat N/A 2 1 min. Plank Walk Front/Back, 2 Wide Tucks at Front Exercise Mat N/A 3 1 min. Front Plank Twist Exercise Mat N/A 4 MAX! to Failure Push-Ups Exercise Mat N/A
WEEK 3 DAY 4 SUMMARY WEEK: 3 DAY: 4 DURATION: 40 WORKOUT CATEGORIES: Butt + Biceps EQUIPMENT: Stair Master, Straight Barbell, Flat Bench, Assisted Chin-Up Machine, Rubber Resistance Band, Cables (Handle), E-Z Barbell PHASE 1: Stair Master Warm-Up SET # TIME/REPS EXERCISE EQUIPMENT SPEED 1.1 1 min. Stairs - Regular Stair Master Medium Slow 1.2 1 min. Stairs - Regular Stair Master Medium 1.3 30 sec. Stairs - Regular Stair Master Medium Fast 1.4 30 sec. Stairs - Regular Stair Master Slow 1.5 1 min. Stairs - Skip a Step Stair Master Slow 1.6 1 min. Stairs - Right Side Step Stair Master Slow 1.7 1 min. Stairs - Left Side Step Stair Master Slow 1.8 1 min. Stairs - Regular Stair Master Fast 1.9 15 sec. Kick-Backs None N/A 10.10 30 sec. Stretches (Deep Squats, Lunges) PHASE 2: Butt Blast, Assisted Chin-Ups None 1.1 10-12 reps. Barbell Hip Thrust Straight Barbell, Flat Bench 4/10 1.2 10-12 reps. 1 "Right" Leg Deadlifts Straight Barbell, Flat Bench 4/10 1.3 10-12 reps. 1 "Left" Leg Deadlifts Straight Barbell, Flat Bench 4/10 1.4 8-10 reps. Assisted Chin-Ups Assisted Chin-Up Machine 5/10 2.1 8-10 reps. Barbell Hip Thrust Straight Barbell, Flat Bench 5/10 2.2 8-10 reps. 1 "Right" Leg Deadlifts Straight Barbell, Flat Bench 5/10 2.3 8-10 reps. 1 "Left" Leg Deadlifts Straight Barbell, Flat Bench 5/10 2.4 6-8 reps. Assisted Chin-Ups Assisted Chin-Up Machine 5/10 N/A
WEEK 3 DAY 4 N PHASE 3: Bi-Curls, Resistance Band Drills 1.1 10-12 reps. 1 "Right" Arm Curl Cables - Handle 4/10 1.2 10-12 reps. 1 "Left" Arm Curl Cables - Handle 4/10 1.3 5-6 reps. Band Left Side Shuffle Rubber Resistance Band N/A N/A 1.4 5-6 reps. Band Power Squats Rubber Resistance Band N/A N/A 1.5 5-6 reps. Band Right Side Shuffle Rubber Resistance Band N/A N/A 1.6 5-6 reps. Band 4-Point In/Outs Rubber Resistance Band N/A N/A 1.7 5-6 reps. Band Left Side Shuffle Rubber Resistance Band N/A N/A 1.8 5-6 reps. Band Power Squats Rubber Resistance Band N/A N/A 1.9 5-6 reps. Band Right Side Shuffle Rubber Resistance Band N/A N/A 1.10 5-6 reps. Band 4-Point In/Outs Rubber Resistance Band N/A N/A 1.11 20 sec. Froggers (modification: squat walk) None N/A N/A 2.1 8-10 reps. 1 "Right" Arm Curl Cables - Handle 5/10 2.2 8-10 reps. 1 "Left" Arm Curl Cables - Handle 5/10 2.3 5-6 reps. Band Left Side Shuffle Rubber Resistance Band N/A N/A 2.4 5-6 reps. Band Power Squats Rubber Resistance Band N/A N/A 2.5 5-6 reps. Band Right Side Shuffle Rubber Resistance Band N/A N/A 2.6 5-6 reps. Band 4-Point In/Outs Rubber Resistance Band N/A N/A 2.7 5-6 reps. Band Left Side Shuffle Rubber Resistance Band N/A N/A 2.8 5-6 reps. Band Power Squats Rubber Resistance Band N/A N/A 2.9 5-6 reps. Band Right Side Shuffle Rubber Resistance Band N/A N/A 2.10 5-6 reps. Band 4-Point In/Outs Rubber Resistance Band N/A N/A 2.11 20 sec. Froggers (modification: squat walk) None N/A N/A PHASE 4: Squats, Bi-Curls 1.1 10-12 reps. Alternating Reverse Lunge Straight Barbell 5/10 1.2 10-12 reps. Sumo Squat Straight Barbell 5/10 1.3 10-12 reps. E-Z Barbell Curls E-Z Barbell 5/10 2.1 8-10 reps. Alternating Reverse Lunge Straight Barbell 6/10 2.2 8-10 reps. Sumo Squat Straight Barbell 6/10 2.3 8-10 reps. E-Z Barbell Curls E-Z Barbell 6/10
WEEK 3 DAY 5 SUMMARY WEEK: 3 DAY: 5 DURATION: 45 Min. WORKOUT CATEGORIES: Shoulders + Chest + Core EQUIPMENT: Exercise Mat, Seated Bench, Dumbbells, Kettle Bell, Flat Bench, Barbell Phase 1: Warm-Up SET # TIME/REPS EXERCISE 1 15 sec. High Knees 2 15 sec. Butt Kicks 3 15 sec. Jumping Jacks 4 15 sec. Skaters 5 15 sec. In/Out Squats 6 15 sec. Stretches (Arm Swings) 7 15 sec. Push-Ups 8 15 sec. Stretches (Deep Squats, Lunges) PHASE 2: Push-Up Variations, Plank 1.1 1 min. Multi Push-Ups Exercise Mat N/A N/A 1.2 1 min. Plank Exercise Mat N/A N/A 1.3 30 sec. Multi Push-Ups Exercise Mat N/A N/A 1.4 30 sec. Right Side Plank Exercise Mat N/A N/A 1.5 30 sec. Multi Push-Ups Exercise Mat N/A N/A 1.6 30 sec. Left Side Plank Exercise Mat N/A N/A PHASE 3: Shoulder Press, Core 1.1 10-12 reps. Should Press Seated Bench, Dumbbells 4/10 1.2 1 min. 4 V-St Twist + 1 Weighted Press Kettle Bell or Dumbbell 1/10 1.3 1 min. Burpees None N/A N/A 2.1 8-10 reps. Should Press Seated Bench, Dumbbells 5/10 2.2 1 min. 4 V-St Twist + 1 Weighted Press Kettle Bell or Dumbbell 1/10 2.3 1 min. Weighted Burpees Dumbbells or Kettle Bell 1/10 3.1 6-8 reps. Should Press Seated Bench, Dumbbells 6/10 3.2 1 min. 4 V-St Twist + 1 Weighted Press Kettle Bell or Dumbbell 1/10 3.3 1 min. Burpees Dumbbells or Kettle Bell 1/10
WEEK 3 DAY 5 N PHASE 4: Bench Press, Flies, Core 1 12-20 reps. Flat Bench Press Warm-Up Flat Bench + Barbell 1/10 1.1 10-12 reps. Flat Bench Press Flat Bench + Barbell 4/10 1.2 10-12 reps. Dumbbell Fly Flat Bench + Dumbbells 4/10 1.3 20 reps. Spider Push-Up (10 forward, 10 backwards) None N/A N/A 1.4 30 sec. Plank Suicide Shoulder Tap None (exercise mat optional) N/A N/A 2.1 8-10 reps. Flat Bench Press Flat Bench + Barbell 5/10 2.2 8-10 reps. Dumbbell Fly Flat Bench + Dumbbells 5/10 2.3 20 reps. Spider Push-Up (10 forward, 10 backwards) None N/A N/A 2.4 30 sec. Plank Suicide Shoulder Tap None (exercise mat optional) N/A N/A 3.1 4-6 reps. Flat Bench Press Flat Bench + Barbell 7/10 3.2 4-6 reps. Dumbbell Fly Flat Bench + Dumbbells 7/10 3.3 20 reps. Spider Push-Up (10 forward, 10 backwards) None N/A N/A 3.4 30 sec. Plank Suicide Shoulder Tap None (exercise mat optional) N/A N/A PHASE 5: Dumbbell Shoulder Raise to Failure 1 MAX Drop-Set Lateral Shoulder Raise Dumbbell 1/10 to 10/10 2 MAX Drop-Set Front Shoulder Raise Dumbbell 1/10 to 10/10
WEEK 4 DAY 1 SUMMARY WEEK: 4 DAY: 1 DURATION: 45 WORKOUT CATEGORIES: Legs + Core + Cardio EQUIPMENT: Exercise Bike, Bench or Box, Straight Barbells, Dumbbells, Smith Machine, Leg Curl Machine, Leg Extension Machine, Exercise Mat PHASE 1: Bike Warm-Up SET # TIME EXERCISE EQUIPMENT SPEED RESISTANCE 1 30 sec. Bike Exercise Bike Medium Low Resistance 2 30 sec. Bike Exercise Bike Medium Fast Low Resistance 3 1 min. Bike Exercise Bike Medium Fast High Resistance 4 1 min. Bike Exercise Bike Fast Low Resistance 5 1 min. Bike Exercise Bike Medium Fast High Resistance 6 30 sec. Bike Exercise Bike Fastest Lowest Resistance 7 30 sec. Bike Exercise Bike Fast Low Resistance 8 15 sec. Jumping Jacks None N/A N/A 9 15 sec. Kick-Backs None N/A N/A 10 15 sec. Leg Swings None N/A N/A 11 1 min. Stretches (Deep Squats, Lunges) None N/A N/A PHASE 2: Clean, Cardio, Lunge 1.1 10-12 reps. Barbell Cleans "Deadlifts" Straight Barbell 4/10 1.2 1 min. 4 Bench 4-Point Hops, 4 Bench Shuffles Bench or Box N/A N/A 1.3 12-14 reps. Walking Lunges Dumbbells 3/10 2.1 8-10 reps. Barbell Cleans "Deadlifts" Straight Barbell 5/10 2.2 1 min. 4 Bench 4-Point Hops, 4 Bench Shuffles Bench or Box N/A N/A 2.3 10-12 reps. Walking Lunges Dumbbells 4/10 3.1 6-8 reps. Barbell Cleans "Deadlifts" Straight Barbell 6/10 3.2 1 min. 4 Bench 4-Point Hops, 4 Bench Shuffles Bench or Box N/A N/A 3.3 8-10 reps. Walking Lunges Dumbbells 5/10
WEEK 4 DAY 1 PHASE 3: Smith Machine, Cardio, Abs 1.1 10-12 reps. Squats Smith Machine 4/10 1.2 1 min. Shuffle Touches None N/A N/A 1.3 20 reps. Butt Lifts Exercise Mat (optional) N/A N/A 1.4 20 reps. Leg Raises Exercise Mat (optional) N/A N/A 1.5 20 reps. Scissors Exercise Mat (optional) N/A N/A 2.1 8-10 reps. Squats Smith Machine 5/10 2.2 1 min. Shuffle Touches None N/A N/A 2.3 20 reps. Butt Lifts Exercise Mat (optional) N/A N/A 2.4 20 reps. Leg Raises Exercise Mat (optional) N/A N/A 2.5 20 reps. Scissors Exercise Mat (optional) N/A N/A 3.1 6-8 reps. Squats Smith Machine 6/10 3.2 1 min. Shuffle Touches None N/A N/A 3.3 20 reps. Butt Lifts Exercise Mat (optional) N/A N/A 3.4 20 reps. Leg Raises Exercise Mat (optional) N/A N/A 3.5 20 reps. Scissors Exercise Mat (optional) N/A N/A PHASE 4: Legs & Abs 1.1 10-12 reps. Leg Extensions Leg Extension Machine 4/10 1.2 30 sec. 3-IN-1 Squat None N/A N/A 1.3 10-12 reps. Leg Curl Leg Curl Machine 4/10 1.4 20 reps. Opposite Toe Touches None N/A 1.5 20 reps. V-Sit 180 None N/A N/A 1.6 20 reps. V-Sit Rolls None N/A N/A 2.1 8-10 reps. Leg Extensions Leg Extension Machine 5/10 2.2 30 sec. 3-IN-1 Squat None N/A N/A 2.3 8-10 reps. Leg Curl Leg Curl Machine 5/10 2.4 20 reps. Opposite Toe Touches None N/A N/A 2.5 20 reps. V-Sit 180 None N/A N/A 2.6 20 reps. V-Sit Rolls None N/A N/A 3.1 6-8 reps. Leg Extensions Leg Extension Machine 6/10 3.2 30 sec. 3-IN-1 Squat None N/A N/A 3.3 6-8 reps. Leg Curl Leg Curl Machine 6/10 3.4 20 reps. Opposite Toe Touches None N/A N/A 3.5 20 reps. V-Sit 180 None N/A N/A 3.6 20 reps. V-Sit Rolls None N/A N/A
WEEK 4 DAY 2 SUMMARY WEEK: 4 DAY: 2 DURATION: 45 WORKOUT CATEGORIES: Back + Triceps + Core EQUIPMENT: Treadmill, Exercise Mat (optional), Dumbbells, Lat Machine (V-Bar), Seated Row Machine (Wide Bar), Cable Machine, BOSU Ball, Assisted Dip Machine PHASE 1: Warm-Up SET # TIME EXERCISE EQUIPMENT WEIGHT 1 15 sec. High Knees None N/A 2 15 sec. Butt Kicks None N/A 3 15 sec. Jumping Jacks None N/A 4 15 sec. Kick-Backs None N/A 5 15 sec. Leg Swings None N/A 6 30 sec. PHASE 2: Treadmill / Push-Ups Combo Stretches (arm swings, deep lunges, squats) SET # TIME/REPS EXERCISE EQUIPMENT SPEED INCLINE None 1.1 1 min. Walk Treadmill Slow Flat 1.2 30 sec. Walk Treadmill Medium Fast Flat 1.3 2 min. Run Treadmill Fast Flat 1.4 10 reps. Wide Push-Ups Exercise Mat (optional) N/A N/A 1.5 10 reps. Close Push-Ups Exercise Mat (optional) N/A N/A 1.6 2 min. Run Treadmill Fast Flat 2.1 10 reps. Wide Push-Ups Exercise Mat (optional) N/A N/A 2.2 10 reps. Close Push-Ups Exercise Mat (optional) N/A N/A N/A PHASE 3: Flys & Tris SET # REPS EXERCISE EQUIPMENT WEIGHT ACT. WEIGHT 1.1 10-12 reps. Reverse Dumbbell Flys Dumbbells 4/10 1.2 10-12 reps. Tricep Kick-Back - Right Arm Dumbbell 4/10 1.3 10-12 reps. Tricep Kick-Back - Left Arm Dumbbell 4/10 2.1 8-10 reps. Reverse Dumbbell Flys Dumbbells 5/10 2.2 8-10 reps. Tricep Kick-Back - Right Arm Dumbbell 5/10 2.3 8-10 reps. Tricep Kick-Back - Left Arm Dumbbell 5/10
WEEK 4 DAY 2 PHASE 4: Pull-Downs, Rows, Dips SET # REPS EXERCISE EQUIPMENT WEIGHT ACT. WEIGHT 1.1 10-12 reps. Close Grip Lat Pulls-Downs Lat Machine - V-Bar 4/10 1.2 10-12 reps. Wide Grip Seated Rows PHASE 5: BOSU Ball Core Blaster 1.1 10-12 reps. 1.2 10-12 reps. 1.3 10-12 reps. 1.4 10-12 reps. BOSU Ball Plank / Cable Cross Toe Touch - Right Arm BOSU Ball Plank / Cable Cross Toe Touch - Left Arm BOSU Ball Side Plank / Cable Tricep Extension - Right Arm BOSU Ball Plank / Cable Cross Toe Touch - Left Arm Seated Row Machine - Wide Bar Dip Bar or Assisted Dip 1.3 10-12 reps. Dips or Assisted Dips N/A Machine 2.1 8-10 reps. Close Grip Lat Pulls-Downs Lat Machine - V-Bar 5/10 2.2 8-10 reps. Wide Grip Seated Rows 2.3 8-10 reps. Dips or Assisted Dips Seated Row Machine - Wide Bar Dip Bar or Assisted Dip Machine 3.1 6-8 reps. Close Grip Lat Pulls-Downs Lat Machine - V-Bar 6/10 3.2 6-8 reps. Wide Grip Seated Rows 3.3 6-8 reps. Dips or Assisted Dips BOSU Ball, Cable Machine BOSU Ball, Cable Machine BOSU Ball, Cable Machine BOSU Ball, Cable Machine 1.5 30 secs. Basketballers None N/A 1.6 10-12 reps. BOSU Ball Twister Pushups BOSU Ball N/A Seated Row Machine - Wide Bar Dip Bar or Assisted Dip Machine x2 ROUNDS 4/10 5/10 N/A 6/10 N/A 4/10 4/10 4/10 4/10 N/A N/A N/A
WEEK 4 DAY 3 SUMMARY WEEK: 4 DAY: 3 DURATION: 30 WORKOUT CATEGORIES: Plyometrics & Core EQUIPMENT: Medicine Ball, Bench or Box, Exercise Mat (optional) Phase 1: Warm-Up SET # TIME/REPS EXERCISE 1 15 sec. High Knees 2 15 sec. Butt Kicks 3 15 sec. Skaters 4 15 sec. Sprint 5 15 sec. Side Shuffles 6 15 sec. Kick-Backs 7 15 sec. Leg Swings 8 15 sec. Stretches (Deep Lunges, Squats) PHASE 2: List of Plyos SET # TIME/REPS EXERCISE EQUIPMENT WEIGHT 1.1 30 sec. Ladders None N/A 1.2 30 sec. Jack Pushups None N/A 1.3 30 sec. Squat Jumps with Medicine Ball Medicine Ball 5 lbs.-15lbs. 1.4 30 sec. Bicycle Abs None N/A 1.5 30 sec. Power Jacks None N/A 1.6 30 sec. Tuck Push-Ups None N/A 1.7 30 sec. Lunges and Twist with Medicine Ball Medicine Ball 5 lbs.-15lbs. 1.8 30 sec. V-Sit with Medicine Ball Medicine Ball 5 lbs.-15lbs. 1.9 30 sec. Burpees with Medicine Ball Medicine Ball 5 lbs.-15lbs. 1.10 30 sec. Slow Pushups None N/A 1.11 30 sec. Mogo Squat Jumps None N/A 1.12 30 sec. Plank Pendulum None N/A 1.13 30 sec. Footballers None N/A 1.14 30 sec. Shoulder Pushups on Medball Medicine Ball 5 lbs.-15lbs. 1.15 30 sec. Box Jumps Box or Bench N/A 1.16 30 sec. Star Abs None N/A X2 ROUNDS
WEEK 4 DAY 4 SUMMARY WEEK: 4 DAY: 4 DURATION: 45 Min. WORKOUT CATEGORIES: Butt + Biceps + Abs EQUIPMENT: Stair Master, Outer Thigh Adductor, Barbell, Stability Ball, Assisted Chin-Up Machine, Butt Machine, Dumbbells, Back Extension Machine PHASE 1: Stair Master Warm-Up SET # TIME/REPS EXERCISE EQUIPMENT SPEED 1 1 min. Stairs - Regular Stair Master Regular 2 1 min. Stairs - Right Crossover Stair Master Regular 3 1 min. Stairs - Left Crossover Stair Master Regular 4 1 min. Stairs - Backwards Stair Master Regular 5 15 sec. High Knees None N/A 6 15 sec. Butt Kicks None N/A 7 15 sec. Jumping Jacks None N/A 8 15 sec. Kick-Backs None N/A 9 15 sec. Leg Swings None N/A 10 15 sec. Stretches (Deep Squats, Lunges) None N/A PHASE 2: Legs & Chin-Ups 1.1 10-12 reps. Outer Thigh Outer Thigh Adductor 4/10 1.2 10-12 reps. Barbell Sumo Squats Barbell 4/10 1.3 12 reps. Hip Raise Stability Ball N/A N/A 1.4 10-12 reps. Assisted Chin-Ups Assisted Chin-Up Machine 4/10 2.1 8-10 reps. Outer Thigh Outer Thigh Adductor 5/10 2.2 8-10 reps. Barbell Sumo Squats Barbell 5/10 2.3 12 reps. Hip Raise Stability Ball N/A N/A 2.4 8-10 reps. Assisted Chin-Ups Assisted Chin-Up Machine 5/10 3.1 6-8 reps. Outer Thigh Outer Thigh Adductor 6/10 3.2 6-8 reps. Barbell Sumo Squats Barbell 6/10 3.3 12 reps. Hip Raise Stability Ball N/A N/A 3.4 6-8 reps. Assisted Chin-Ups Assisted Chin-Up Machine 6/10
WEEK 4 DAY 4 PHASE 3: Butt & Bi's 1.1 10-12 reps. Left Leg Butt Machine 4/10 1.2 10-12 reps. Right Leg Butt Machine 4/10 1.3 10-12 reps. Dumbbell Bi-Curls Dumbbells 4/10 1.4 12 reps. Plank Curls None N/A N/A 1.5 12 reps. Wide-Regular-Close Squats None N/A 2.1 8-10 reps. Left Leg Butt Machine 5/10 2.2 8-10 reps. Right Leg Butt Machine 5/10 2.3 8-10 reps. Dumbbell Bi-Curls Dumbbells 5/10 2.4 10 reps. Plank Curls None N/A N/A 2.5 10 reps. Wide-Regular-Close Squats None N/A N/A 3.1 6-8 reps. Left Leg Butt Machine 6/10 3.2 6-8 reps. Right Leg Butt Machine 6/10 3.3 6-8 reps. Dumbbell Bi-Curls Dumbbells 6/10 3.4 8 reps. Plank Curls None N/A N/A 3.5 8 reps. Wide-Regular-Close Squats None N/A N/A PHASE 4: Abs to Finish! SET # TIME/REPS EXERCISE EQUIPMENT 1 MAX Reps. Reverse Sit-Ups Back Extension Machine 2 10 reps. Right Side Hip Raise None 3 10 reps. Right Side Leg Raises None 4 6-8 reps. Ride Side Pulse None 5 4-6 reps. Right Side Toe Touch None 6 10 reps. Left Side Hip Raise None 7 10 reps. Left Side Leg Raises None 8 6-8 reps. Left Side Pulse None 9 4-6 reps. Left Side Toe Touch None 10 4-6 reps. Bicycle Abs None
SUMMARY WEEK: 4 DAY: 5 DURATION: 35 WORKOUT CATEGORIES: Shoulders + Chest + Core WEEK 4 DAY 5 EQUIPMENT: Dumbbells or Kettle Bells, Flat Bench, BOSU Ball, Cables Machine (Regular Handle), Seated Lateral Should Raise Machine PHASE 1: Warm-Up SET # TIME/REPS EXERCISE 1 15 sec. High Knees 2 15 sec. Butt Kicks 3 15 sec. Jumping Jacks 4 1 min. Stretches (Deep Squats, Lunges) 5 5 reps. Push-Ups 6 5 reps. Shoulder Pushups PHASE 2: Chest & Shoulders Burn 1.1 10-12 reps. Dumbbell Fly Flat Bench + Dumbbells 4/10 1.2 10-12 reps. Standing Arnold Press Dumbbells 4/10 1.3 30 sec. Skywalker Pushups None N/A N/A 2.1 8-10 reps. Dumbbell Fly Flat Bench + Dumbbells 5/10 2.2 8-10 reps. Standing Arnold Press Dumbbells 5/10 2.3 30 sec. Skywalker Pushups None N/A N/A 3.1 6-8 reps. Dumbbell Fly Flat Bench + Dumbbells 6/10 3.2 6-8 reps. Standing Arnold Press Dumbbells 6/10 3.3 30 sec. Skywalker Pushups None N/A N/A PHASE 3: Shoulder Press, Core 1.1 10-12 reps. Dumbbell Chest Press Bench, Dumbbells 4/10 1.2 10-12 reps. Cable Flies Cable Marchine (Regular Handle) 4/10 1.3 10-12 reps. Dumbbell Lateral Raise Dumbbells or Kettle Bell 4/10 1.4 30 sec. BOSU Burpees BOSU Ball N/A N/A 2.1 8-10 reps. Dumbbell Chest Press Bench, Dumbbells 5/10 2.2 8-10 reps. Cable Flies Cable Marchine (Regular Handle) 2.3 8-10 reps. Dumbbell Lateral Raise Dumbbells or Kettle Bell 5/10 2.4 30 sec. BOSU Burpees BOSU Ball N/A N/A 5/10 3.1 6-8 reps. Dumbbell Chest Press Bench, Dumbbells 6/10 3.2 6-8 reps. Cable Flies Cable Marchine (Regular Handle) 6/10 3.3 6-8 reps. Dumbbell Lateral Raise Dumbbells or Kettle Bell 6/10 3.4 30 sec. BOSU Burpees BOSU Ball N/A N/A
WEEK 4 DAY 5 N PHASE 4: BOSU Ball Planks SET # TIME/REPS EXERCISE EQUIPMENT WEIGHT 1 1 min. Front Plank on BOSU Ball BOSU Ball N/A 1 1 min. Right Side Plank on BOSU Ball BOSU Ball N/A 1 1 min. Left Side Plank on BOSU Ball BOSU Ball N/A PHASE 5: Lateral Shoulder Raise to Failure SET # REPS EXERCISE EQUIPMENT WEIGHT ACT. WEIGHT Seated Lateral Should Raise 1 MAX Drop-Set Lateral Shoulder Raise 1/10 to 10/10 Machine
WEEK 5 DAY 1 SUMMARY WEEK: 5 DAY: 1 DURATION: 30 Min. WORKOUT CATEGORIES: Legs + Core + Cardio EQUIPMENT: Straight Barbells, Bench or Box, Dumbbells, Leg Press Machine, Leg Curl Machine, Leg Extension Machine, Exercise Mat PHASE 1: Warm-Up SET # TIME/REPS EXERCISE 1 15 sec. High Knees 2 15 sec. Jumping Jacks 3 15 sec. Skaters 4 15 sec. Kick-Backs 5 15 sec. Leg Swings 6 30 sec. Stretches (Deep Squats, Lunges) 7 15 sec. Butt Kicks 8 15 sec. Side Shuffle Touch 9 15 sec. Stretches (Toe Touch, Arm Swing) PHASE 2: Cleans, Jumps, Core 1.1 8-10 reps. Barbell Cleans "Deadlifts" Straight Barbell 5/10 1.2 30 sec. Bench/Box Jumps Bench or Box N/A N/A 1.3 1 min. 4 Tucks, 4 Plank Suicides None N/A N/A 1.4 8-10 reps. Dumbbells Squat Dumbbells 5/10 2.1 6-8 reps. Barbell Cleans "Deadlifts" Straight Barbell 6/10 2.2 30 sec. Bench/Box Jumps Bench or Box N/A N/A 2.3 1 min. 4 Tucks, 4 Plank Suicides None N/A N/A 2.4 6-8 reps. Dumbbells Squat Dumbbells 6/10 3.1 4-6 reps. Barbell Cleans "Deadlifts" Straight Barbell 7/10 3.2 30 sec. Bench/Box Jumps Bench or Box N/A N/A 3.3 1 min. 4 Tucks, 4 Plank Suicides None N/A N/A 3.4 4-6 reps. Dumbbells Squat Dumbbells 7/10
WEEK 5 DAY 1 PHASE 3: Legs & Core 1.1 8-10 reps. Leg Press Leg Press Machine 5/10 1.2 30 sec. Supermans Exercise Mat N/A N/A 1.3 8-10 reps. Leg Extensions Leg Extension Machine 5/10 1.4 8-10 reps. Leg Curl Leg Curl Machine 5/10 1.5 30 sec. Ladders None N/A N/A 2.1 6-8-reps. Leg Press Leg Press Machine 6/10 2.2 30 sec. Supermans Exercise Mat N/A N/A 2.3 6-8 reps. Leg Extensions Leg Extension Machine 6/10 2.4 6-8 reps. Leg Curl Leg Curl Machine 6/10 2.5 30 sec. Ladders None N/A N/A 3.1 4-6 reps. Leg Press Leg Press Machine 7/10 3.2 30 sec. Supermans Exercise Mat N/A N/A 3.3 4-6 reps. Leg Extensions Leg Extension Machine 7/10 3.4 4-6 reps. Leg Curl Leg Curl Machine 7/10 3.5 30 sec. Ladders None N/A N/A
WEEK 5 DAY 2 SUMMARY WEEK: 5 DAY: 2 DURATION: 45 Min. WORKOUT CATEGORIES: Back + Triceps EQUIPMENT: Treadmill, Exercise Mat (optional), Peck-Deck Machine, Lat Machine (Wide-Bar), E-Z Barbells, Straight Barbell, Cable Machine, Assisted Dip Machine PHASE 1: Warm-Up SET # TIME EXERCISE 1 15 sec. Kick-Backs 2 15 sec. Leg Swings 3 30 sec. Stretches (arm swings, deep lunges, squats) PHASE 2: Treadmill / Push-Ups Combo SET # TIME/REPS EXERCISE EQUIPMENT SPEED INCLINE 1.1 1 min. Walk Treadmill Slow Flat 1.2 1 min. Run Treadmill Fast Flat 1.3 10 reps. Burpee + Wide Push-Up Exercise Mat (optional) N/A N/A 1.4 10 reps. Plank-Drops Exercise Mat (optional) N/A N/A 1.5 10 reps. Close Push-Ups Exercise Mat (optional) N/A N/A x2 ROUNDS OF SETS 1.2-1.5 PHASE 3: Pull-Downs, Tris, Flies SET # REPS EXERCISE EQUIPMENT WEIGHT ACT. WEIGHT 1.1 8-10 reps. Wide Grip Lat Pulls-Downs Lat Machine - Wide-Bar 5/10 1.2 8-10 reps. Reverse Flies Peck-Deck Machine 5/10 1.3 8-10 reps. Tricep Pull-Down Lat Machine - Wide-Bar 5/10 1.4 8-10 reps. Dips or Assisted Dips Dip Bar or Assisted Dip Machine 5/10 2.1 6-8 reps. Wide Grip Lat Pulls-Downs Lat Machine - Wide-Bar 6/10 2.2 6-8 reps. Reverse Flies Peck-Deck Machine 6/10 2.3 6-8 reps. Tricep Pull-Down Lat Machine - Wide-Bar 6/10 2.4 6-8 reps. Dips or Assisted Dips Dip Bar or Assisted Dip Machine 6/10 3.1 4-6 reps. Wide Grip Lat Pulls-Downs Lat Machine - Wide-Bar 7/10 3.2 4-6 reps. Reverse Flies Peck-Deck Machine 7/10 3.3 4-6 reps. Tricep Pull-Down Lat Machine - Wide-Bar 7/10 3.4 4-6 reps. Dips or Assisted Dips Dip Bar or Assisted Dip Machine 7/10
WEEK 5 DAY 2 PHASE 4: Back, Tri, Cable Core 1.1 8-10 reps. Skull Crushers E-Z Barbell 5/10 1.2 8-10 reps. Close Grip Press E-Z Barbell 5/10 1.3 8-10 reps. Barbell Rows Straight Barbell 5/10 1.4 10-12 reps. In/Out Spiders None N/A 1.5 8-10 reps. Cables Swings Cable Machine 5/10 2.1 6-8 reps. Skull Crushers E-Z Barbell 6/10 2.2 6-8 reps. Close Grip Press E-Z Barbell 6/10 2.3 6-8 reps. Barbell Rows Straight Barbell 6/10 2.4 10-12 reps. In/Out Spiders None N/A 2.5 6-8 reps. Cables Swings Cable Machine 6/10 3.1 4-6 reps. Skull Crushers E-Z Barbell 7/10 3.2 4-6 reps. Close Grip Press E-Z Barbell 7/10 3.3 4-6 reps. Barbell Rows Straight Barbell 7/10 3.4 10-12 reps. In/Out Spiders None N/A 3.5 4-6 reps. Cables Swings Cable Machine 7/10