WORKOUT TRACKER
WEEK 1 DAY 1
PULL
BACK & BIS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
HIP HINGE W/REVERSE GRIP ROW 10 REPS
SQUAT / HAMMER CURL 10 REPS
BALL CRUNCHES 10 REPS
SINGLE WEIGHT, BENT ELBOW, LAT PO, GLUTE BRIDGE 10 REPS
SUPINATED BICEP CURLS W/REVERSE LUNGE 10 REPS
OPPOSITE ARM & LEG DEAD BUGS 10 REPS
BACK FLYS TO HIP HINGE 10 REPS
TURNED IN HAMMER CURL W/SUMO SQUAT 10 REPS
ROTATING BACK BALL CRUNCHES 10 REPS
Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement or meal
replacement product, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 1 DAY 2
LEGS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
SQUAT 10 REPS
WEIGHTED GLUTE BRIDGE 10 REPS
DUMBBELLS REVERSE LUNGE 10/10 10 REPS
GOOD MORNING 10 REPS
DOUBLE WEIGHTED NARROW SQUAT / RDL 10 REPS
SIDE LUNGE / CURTSY 10/10 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 1 DAY 3
PUSH
CHEST, SHOULDERS, TRIS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
WEIGHTED SIDE LUNGE / SHOULDER PRESS ALT 10 REPS
PUSH-UP / ALT KNEE TUCK 10 REPS
OH TRICEP EXTENSION W/SUMO SQUAT 10 REPS
SINGLE-LEG BALL ACCORDION CRUNCHES 5/5 10 REPS
REVERSE LUNGE W/LATERAL SHOULDER RAISE ALT 10 REPS
NARROW CHEST PRESS / SL RAISE (TABLETOP) 5/5 10 REPS
TRICEP KICKBACK / KNEE RAISE ALT 10 REPS
1/2 BICYCLE CRUNCH 5/5 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 1 DAY 4
CARDIO
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE SET 1 SET 2
DUMBBELL SWINGS
SIDE LUNGE KNEE DRIVERS
WEIGHTED SQUAT TWISTING KNEE DRIVERS
MOUNTAIN CLIMBER BOUNCE
SURRENDERS 30/30
INCHWORM / CALF RAISE
WEIGHTED SUMO PENDULUM WOOD CHOPS
PLANK STEP OPEN
FIGURE 4 BALL CRUNCH 30/30
Each exercise is performed for 60 seconds with a 15-second recovery in between.
At the end of round one take 1 minute to recover and repeat a second time.
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 2 DAY 1
PULL
BACK & BIS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
ALT NG ROW / PLANK KNEE PULL 5/5 10 REPS
ALT SIDE LUNGE W/BICEP CURL 10 REPS
OBLIQUE BALL CRUNCHES 5/5 10 REPS
FRONT LUNGE / NG ROW ALT 10 REPS
SINGLE WEIGHTED BICEP CURL W/CURTSY ALT 10 REPS
FROG CRUNCHES 10 REPS
DOUBLE WEIGHTED, BENT ELBOW, LAT PULLOVER
10 REPS
W/REVERSE BALL CRUNCH
WIDE “W” HAMMER CURL W/SQUAT 10 REPS
BALL KNEE TUCKS W/PRESS OUT 5/5 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 2 DAY 2
LEGS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
ELEVATED HEEL SQUATS (TOWEL) 10 REPS
WEIGHTED CAMEL / GLUTE TAP 10 REPS
STAGGERED STANCE LUNGES 10/10 10 REPS
PRONE HAMSTRING CURLS 10 REPS
BUDDHA SQUAT / FRONT LUNGE 5/5 10 REPS
SUMO SQUAT / SUMO DEADLIFT 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 2 DAY 3
PUSH
CHEST, SHOULDERS, TRIS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
NG CHEST PRESS TABLETOP / PRESS OUT 10 REPS
SPLIT STANCE POWER PRESS ALT 10 REPS
SKULL CRUSHER / GLUTE BRIDGE 10 REPS
BALL ROLL-UPS 10 REPS
PUSH-UP / BEAR 10 REPS
DUMBBELLS / CURTSY UPRIGHT ROW ALT 10 REPS
TRIANGLE PUSH-UPS, OPEN, OPEN, CLOSE, CLOSE 10 REPS
SIDE PLANK HIP DROP W/KNEE CRUNCH 5/5 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 2 DAY 4
CARDIO
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE SET 1 SET 2
SL KNEE DRIVER 30/30
STEPPING SKATER CALF RAISES
SUMO, SIDE ROCK, SUMO, STAND
CHARLESTON KNEE RAISE 30/30
SINGLE WEIGHT SQUAT / REVERSE LUNGE ALT
BEAR STEP-THROUGHS
WOOD CHOPS 30/30
REVERSE LUNGE, SUMO, LUNGE ALT
FIRE HYDRANT CRUNCHES 30/30
Each exercise is performed for 60 seconds with a 15-second recovery in between.
At the end of round one take 1 minute to recover and repeat a second time.
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 3 DAY 1
LEGS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL, TOWEL
MOVE REPS SET 1 SET 2
SUITCASE SQUAT 5/5 10 REPS
BACK WEIGHTED GOOD MORNING 10 REPS
SQUAT / SIDE TAP OUT (ALT) 10 REPS
HEEL PRESS 10/10 10 REPS
FRONT WEIGHTED SQUAT / FRONT LUNGES ALT 10 REPS
ELEVATED TOE SQUAT / TAP BACKS (TOWEL) 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 3 DAY 2
PUSH
CHEST, SHOULDERS, TRIS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
SEATED BALANCE SHOULDER PRESS ALT 10 REPS
TURNED OUT PUSH-UP / KNEE TAP 10 REPS
1/2 CIRCLE TRICEP, TRICEP EXTENSION W/KNEE TUCK 10 REPS
WEIGHTED BALL CRUNCHES 10 REPS
1/2 KNEELING / FRONT RAISE W/PRESS UP 5/5 10 REPS
DUMBBELLS X FLY / BOTH KNEE PULL IN 10 REPS
TRICEP KICKBACKS W/1/2 SURRENDERS ALT 10 REPS
TWISTING BACK BALL CRUNCHES 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 3 DAY 3
CARDIO
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE SET 1 SET 2
ROTATING BACK ANGLE LUNGE W/SWITCHES ALT
UP / DOWNS, W/KNEE TUCKS
DUMBBELL SKIER SWINGS
PLANK SIDE STEP FORWARD
FRONT LUNGE DOUBLE PULSE / KNEE RAISE ALT
PLANK KNEE TAPS
SIDE LUNGE, CURTSY, SIDE LUNGE
ALT SIDE PLANK KNEE TUCKS
CENTER, SIDE, CENTER, SIDE BALL CRUNCHES
Each exercise is performed for 60 seconds with a 15-second recovery in between.
At the end of round one take 1 minute to recover and repeat a second time.
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 3 DAY 4
PULL
BACK & BIS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
ROW, LATERAL EXT W/SQUAT 10 REPS
HAMMER CURL 4 WALK FORWARD / HAMMER CURL 4 WALK BACK 10 REPS
BALL KNEE DROPS, SIDE-TO-SIDE 10 REPS
LAT PULLOVER W/SIT-UP 10 REPS
1/2 KNEELING CAMEL W/BICEP CURL 10 REPS
PLANK SINGLE-LEG, KNEE TUCK 5/5 10 REPS
REVERSE GRIP ROW W/TAP BACK & LUNGE 10 REPS
INCLINE CURL W/CRUNCH 10 REPS
LONG LEVER BALL CRUNCHES 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 4 DAY 1
LEGS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL, TOWEL
MOVE REPS SET 1 SET 2
ELEVATED HEEL SQUATS 10 REPS
STAGGERED STANCE DEADLIFT 10/10 10 REPS
STAGGERED STANCE TURNED OUT / SQUAT 5/5 10 REPS
PRESS UP TAP BACKS 10/10 10 REPS
SUITCASE SQUAT / SUITCASE DEADLIFT 5/5 10 REPS
REVERSE LUNGE / KNEELING DEADLIFT 5/5 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 4 DAY 2
PUSH
CHEST, SHOULDERS, TRIS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
SIDE LUNGE / SHOULDER TAP PRESS ALT 10 REPS
CHEST PRESS ON BALL W/ALT MARCHING LEGS 10 REPS
SKULL CRUSHERS / TABLE TOP LEG EXT 10 REPS
KNEE TUCK / PRESS OUTS 10 REPS
FRONT RAISE, OPEN, LOWER W/LATERAL SQUAT ALT 10 REPS
ALT DUMBBELL SA CHEST FLY 10 REPS
KNEELING SPHINX / PUSH-UP / PLANK 10 REPS
OBLIQUE LEG LIFTS W/BALL 5/5 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 4 DAY 3
CARDIO
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE SET 1 SET 2
ROTATING SQUATS W/SINGLE WEIGHT SHOULDER PRESS ALT
SIDE LUNGE KNEE DRIVER / SHUFFLE ALT
WEIGHTED PUNCHES ACROSS BODY
UP / DOWN WALK IN / BACK
DUMBBELL SWINGS
BEAR STEP-THROUGHS
BACK ANGLE LUNGES 3 SWITCH
CHARLESTON KNEE RAISE 30/30
BOAT POSE HEEL TAP 30/30
Each exercise is performed for 60 seconds with a 15-second recovery in between.
At the end of round one take 1 minute to recover and repeat a second time.
© 2022 Beachbody, LLC. All rights reserved.
WORKOUT TRACKER
WEEK 4 DAY 4
PULL
BACK & BIS
DATE:
EQUIPMENT | LIGHT-MED-HEAVY DUMBBELLS, CORE BALL
MOVE REPS SET 1 SET 2
LAT PULLOVER SINGLE-LEG GLUTE BRIDGE W/LEG LOWER 5/5 10 REPS
FRONT CURTSY W/OFFSET BICEP CURL ALT 10 REPS
WEIGHTED BALL CRUNCHES 10 REPS
1/2 KNEELING FLIP GRIP ROW W/PRESS UP (5/5) 10 REPS
W 1/2 CIRCLE BICEP LATERAL SQUATS ALT 10 REPS
OPPOSITE ARM / LEG CRUNCH 5/5 10 REPS
KNEELING BENT OVER ROW (CORE BALL) 10 REPS
1/2 KNEELING BICEP CURL W/ROTATION 5/5 10 REPS
BALL LEG LOWERS 10 REPS
© 2022 Beachbody, LLC. All rights reserved.
