TRAINING GUIDE

TRAININGWITHJAY MEETS BNICKFIT

#WAISTAWAY30
Thank You Edition
THE ONLY BAD
WORKOUT IS
THE ONE THAT
DIDN'T HAPPEN
Remember, doing the workouts is
your main priority this month! Plan
ahead, meal prep, pack your bag, &
give your all! One month can change
your life, you just have to DO IT!
 08
04 GYM CARDIO
OPTIONS
CARDIO
CARDIO OVERVIEW 5
CARDIO OPTIONS 6
SPEEDS 7

38
AT HOME
CARDIO
OPTIONS
16 OUTRO

13 FAQS

TRAINING
CONTACT US
HOW TO FIND US
GUIDE
MASTER CALENDAR 17
WEEK ONE 18
WEEK TWO 32
WEEK THREE 46
WEEK FOUR 60

CONTENTS
CARDIO
Let's Talk
CARDIO
Cardio is super important in this program! You
can use these options for your off-day workouts
if you want some extra cardio. We have also
listed cardio substitutes in this section for
anyone who is unable to run. You will see some
of these listed at the end of your workouts as
finishers as well. Try to stick to the exact
workout as much as possible so that you can
see the best results!

Most cardio finishers are sprint workouts, this is

shown to have a greater fat burning result.
Work your way up, the goal is to get faster each
week with your sprints.

IF YOUR GOAL IS TO GAIN, STICK WITH CARDIO

FINISHERS 3-4X WEEKLY.
NO MORE THAN 20 MINS.

IF YOUR GOAL IS TO LOSE WEIGHT, STICK

WITH CARDIO FINISHERS 4-5X WEEKLY.
ESP. IF IT’S APART OF THE WORKOUT FINISHER.
CARDIO
OPTIONS

STAIR STEPPER ELLIPTICAL

TREADMILL
STAIRMASTER
 SPEEDS WALK
This is a general walking speed-normal walking pace.

JOG
Warm up speed, comparable to speed you’d jog outside 20-30 minutes

SPRINT
Your all out effort, very uncomfortable speed, you don’t want to be at this
speed longer than 1 minute. As fast as you can run UNDER CONTROL. All
sprints are less than 60 seconds

CARDIO SUGGESTED SPEEDS

TYPE RECOMMENDED SPEED RANGE (MPH)
These numbers may vary
WALK 3-4.5 MPH+ depending how long you
are supposed to do each
one! For instance, I would
JOG 4.5-6 MPH+ run a faster speed on a 30
second sprint than I would
for a 60 second sprint!
SPRINT 6.5-8.5 MPH+

Use the bike or elliptical for any orthopedic modifications such as

shin splints or just for general preference. The wording and timing is
the exact same, adjust the resistance and rpms accordingly to
replace speed/incline.

The elliptical and bike work with gear and rpms. Gear is known as
the resistance, comparable to incline on the treadmill. Rpm’s are the
rate on at which you pedal. Comparable to speed on the treadmill.
So think of the gear or resistance as your incline, and the rpm’s as
your speed! All elliptical and bike workouts can be done the exact
same as the treadmill training workouts.

SUBSTITUTION SPEEDS
BIKE, ELLIPTICAL - RESISTANCE/RPM'S

TYPE RESISTANCE RPM'S

WALK 5+ 60+

JOG 7-10+ 70+

SPRINT 10+ 90+

 CARDIO OPTIONS
OPTION 1
PROGRESSIVE INCLINE SPRINTS
SPEED TIME ON TIME OFF INCLINE

SPRINT 0:00-0:30 0:30-1:00 1%

SPRINT 1:00-1:30 1:30-2:00 2%

SPRINT 2:00-2:30 2:30-3:00 3%

SPRINT 3:00-3:30 3:30-4:00 4%

SPRINT 4:00-4:30 4:30-5:00 5%

SPRINT 5:00-5:30 5:30-6:00 6%

SPRINT 6:00-6:30 6:30-7:00 7%

SPRINT 7:00-7:30 7:30-8:00 8%

SPRINT 8:00-8:30 8:30-9:00 9%

SPRINT 9:00-9:30 9:30-10:00 10%

WALK 10:00-13:00 0%

OPTION 2
DECLINING INCLINE SPRINTS
SPEED TIME ON TIME OFF INCLINE

SPRINT 0:00-0:30 0:30-1:00 10%

SPRINT 1:00-1:30 1:30-2:00 9%

SPRINT 2:00-2:30 2:30-3:00 8%

SPRINT 3:00-3:30 3:30-4:00 7%

SPRINT 4:00-4:30 4:30-5:00 6%

SPRINT 5:00-5:30 5:30-6:00 5%

SPRINT 6:00-6:30 6:30-7:00 4%

SPRINT 7:00-7:30 7:30-8:00 3%

SPRINT 8:00-8:30 8:30-9:00 2%

SPRINT 9:00-9:30 9:30-10:00 1%

WALK 10:00-13:00 0%
 CARDIO OPTIONS
OPTION 3
4 WAY SHUFFLE
DIRECTION SPEED TIME OFF INCLINE

FORWARD POWER WALK 3-3.5MPH 0:00-0:15 1%

LEFT SHUFFLE 3-3.5MPH 0:15-0:30 1%

BACKWARDS SHUFFLE 3-3.5MPH 0:30-0:45 1%

RIGHT SHUFFLE 3-3.5MPH 0:45-1:00 1%

Keep your speed the same, increase your incline each minute until
you get to 10% or 10 minutes.

VIDEO DEMO

OPTION 4
SPRINT & RECOVER

SPEED TIME RECOVERY (WALK)

SPRINT 30 SECS 30 SECS

SPRINT 60 SECS 60 SECS

SPRINT 90 SECS 90 SECS

Repeat for 20-25 minutes.

 CARDIO OPTIONS
OPTION 5
BODYWEIGHT CARDIO
Complete all exercises 30 seconds on, 30 seconds off. Advanced 40
seconds on, 20 seconds off. During your rest, transition to the next
exercise. Try not to take a break until you are done! Do all exercises back
to back for 5 rounds. (30 mins) Click each exercise for the demo video.

BODYWEIGHT POWER BODYWEIGHT SHOULDER BURPEE CHEST PLANK

SQUAT JUMPS SIT UP LUNGE JUMPS TAPS TO GROUND TWISTS

VIDEO DEMO

OPTION 6
STAIRMASTER WORKOUT

TYPE INTENSITY/SPEED TIME

CLIMB 8-10 0:00-1:00

SKIP A STEP 5-8 1:00-2:00

CLIMB 8-10 2:00-3:00

SKIP A STEP KICKBACK 5-8 3:00-4:00 20 minutes on the

stairmaster. Each
CLIMB 8-10 4:00-5:00
round will alternate
SKIP A STEP 5-8 5:00-6:00 between different
speed levels and
CLIMB 8-10 6:00-7:00 different movements.
SKIP A STEP KICKBACK 5-8 7:00-8:00 You will alternate
between a regular
CLIMB 8-10 8:00-9:00 stepping climb,
SKIP A STEP 5-8 9:00-10:00 skipping a step, and
skipping a step into a
CLIMB 8-10 10:00-11:00 kickback. Each round
is 1 minute. Make sure
SKIP A STEP KICKBACK 5-8 11:00-12:00
to take note of the
CLIMB 8-10 12:00-13:00 changing intensities
in the middle column.
SKIP A STEP 5-8 13:00-14:00

CLIMB 8-10 14:00-15:00

SKIP A STEP KICKBACK 5-8 15:00-16:00 VIDEO

CLIMB 8-10 16:00-17:00 DEMO
SKIP A STEP 5-8 17:00-18:00

CLIMB 8-10 18:00-19:00

SKIP A STEP KICKBACK 5-8 19:00-20:00

 CARDIO OPTIONS
OPTION 7
STEADY STATE WORKOUT- BIKE OR ELLIPTICAL

Find your max heart rate (225-age) Stay around 60-75% of your max for
this entire workout. Example: 220-27= 193 60% of 193= 115

GEAR RPM'S TIME

SPRINT 60-80 25-30 MINUTES

Keep heartrate right around 115-150 bpm for the entire workout.

OPTION 8
BIKE/ELLIPTICAL WORKOUT
SPEED RESISTANCE/GEAR RPM'S TIME

SPRINT 8-10+ 90-100+ 0:00-0:30

RECOVERY 6-8 70-80 0:30-1:00

SPRINT 8-10+ 90-100+ 1:00-1:30

RECOVERY 6-8 70-80 1:30-2:00

SPRINT 8-10+ 90-100+ 2:00-2:30

RECOVERY 6-8 70-80 2:30-3:00

SPRINT 8-10+ 90-100+ 3:00-3:30

RECOVERY 6-8 70-80 3:30-4:00

SPRINT 8-10+ 90-100+ 4:00-4:30

RECOVERY 6-8 70-80 4:30-5:00

SPRINT 8-10+ 90-100+ 5:00-5:30

RECOVERY 6-8 70-80 5:30-6:00

SPRINT 8-10+ 90-100+ 6:00-6:30

RECOVERY 6-8 70-80 6:30-7:00

SPRINT 8-10+ 90-100+ 7:00-7:30

RECOVERY 6-8 70-80 7:30-8:00

SPRINT 8-10+ 90-100+ 8:00-8:30

RECOVERY 6-8 70-80 8:30-9:00

SPRINT 8-10+ 90-100+ 9:00-9:30

RECOVERY 6-8 70-80 9:30-10:00

SPRINT 8-10+ 90-100+ 10:00-11:00

RECOVERY 6-8 70-80 11:00-12:00

SPRINT 8-10+ 90-100+ 12:00-13:00

RECOVERY 6-8 70-80 13:00-14:00

SPRINT 8-10+ 90-100+ 14:00-15:00

RECOVERY 6-8 70-80 15:00-16:00

SPRINT 8-10+ 90-100+ 16:00-17:00

RECOVERY 6-8 70-80 17:00-18:00

SPRINT 8-10+ 90-100+ 18:00-19:00

RECOVERY 6-8 70-80 19:00-20:00

10, 30 second sprint/30 second recover intervals. Then, the time

changes- to 60 second intervals for 5 rounds.
 CARDIO OPTIONS
OPTION 9
10, 60 SEC SPRINTS

SPEED TIME ON TIME OFF (WALKING RECOVERY)

SPRINT 60 SECS 60 SECS

Complete 10 rounds. 60 second sprint, 60 second walk (3.0mph).

OPTION 10
JUMP ROPE X ABS

TIME ABS

2:00 REGULAR SPEED TAPS 15 LATERAL V UPS EACH SIDE

2:00 REGULAR SPEED TAPS 20 V UPS

2:00 REGULAR SPEED TAPS 50 RUSSIAN TWISTS EACH SIDE

2:00 REGULAR SPEED TAPS 20 PLANK TWIST EACH SIDE

2:00 REGULAR SPEED TAPS 15 SINGLE LEG VUPS EACH SIDE

DEMO

Complete this circuit 2-3x for a 10-15 minute workout

 AT HOME
CARDIO OPTIONS
OPTION 1
BODYWEIGHT CARDIO

Complete all exercises 30 seconds on, 30 seconds off. Advanced 40

seconds on, 20 seconds off. During your rest, transition to the next
exercise. Try not to take a break until you are done! Do all exercises back
to back for 5 rounds. (30 mins) Click each exercise for the demo video.

BODYWEIGHT POWER BODYWEIGHT SHOULDER BURPEE CHEST PLANK

SQUAT JUMPS SIT UP LUNGE JUMPS TAPS TO GROUND TWISTS

VIDEO DEMO

OPTION 2
JUMP ROPE X ABS

TIME ABS

2:00 REGULAR SPEED TAPS 15 LATERAL V UPS EACH SIDE

2:00 REGULAR SPEED TAPS 20 V UPS

2:00 REGULAR SPEED TAPS 50 RUSSIAN TWISTS EACH SIDE

2:00 REGULAR SPEED TAPS 20 PLANK TWIST EACH SIDE

2:00 REGULAR SPEED TAPS 15 SINGLE LEG VUPS EACH SIDE

DEMO

Complete this circuit 2-3x for a 10-15 minute workout

 AT HOME
CARDIO OPTIONS
OPTION 3
30 SEC SPRINTS

SPRINT POWER WALKS

30 SECS 30 SECS

Complete 10-15 rounds.

OPTION 4
STEP WORKOUT

Find a set of steps and knock this out for 20-25 minutes

TYPE TIME

FORWARD - HIT EACH STEP 1 MINUTE

JUMP SQUATS 1 MINUTE

JUMP SQUAT KICKBACK 1 MINUTE

LATERAL SQUAT STEP UP 1 MINUTE

SINGLE LEG JUMPS 1 MINUTE

IN AND OUT JUMP SQUATS 1 MINUTE

DEMO
 AT HOME
CARDIO OPTIONS
OPTION 5
AMRAP BODYWEIGHT CARDIO

AMRAP- As Many Rounds As Possible-set a timer to 25

mins (or more) & complete as many rounds as
possible of A1-A5 back to back.

REPS EXERCISE

20 ALTERNATING REVERSE LUNGE

TOTAL

15 IN AND OUT SQUAT JUMPS

20 MOUNTAIN CLIMBERS
BOTH SIDES = 1

10 BODYWEIGHT BURPEE

10 PALMS TO ELBOWS

DEMO
TRAINING
GUIDE
MASTER
CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
1 KEEW

LEGS UPPER PLYOS X BACK X GLUTES X FULL

BODY CARDIO X CHEST HAMSTRINGS BODY REST
CORE

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

2 KEEW

UPPER PLYOS X BACK X GLUTES X FULL

LEGS BODY CARDIO X REST
CORE CHEST HAMSTRINGS BODY

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

3 KEEW

UPPER PLYOS X FULL

LEGS CARDIO X BACK X GLUTES X
REST
BODY CORE CHEST HAMSTRINGS BODY

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

4 KEEW

UPPER PLYOS X BACK X GLUTES X FULL

LEGS BODY
CARDIO X
CHEST HAMSTRINGS BODY REST
CORE CHEAT MEAL!
WEEK ONE

CARDIO & ENDURANCE

During this first week of training, rep ranges for
these exercises will be between 15-20 reps. The
goal for this first week is to introduce the body
to circuit style training while preparing it for
the next phase of the program.
 WEEK ONE, DAY ONE

LEGS (QUADS)
GYM VERSION

WARMUP
3 ROUNDS
10 MIN JOG (5-7.5MPH) LATERAL BAND WALKS X 10 EACH SIDE
BANDED FIRE HYDRANTS X 10 EACH SIDE
OR 10 MIN JUMPROPE BANDED DONKEY KICKS X 10 EACH SIDE
BANDED SQUATS X 10
DEMO

DAY ONE WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB STEP-UP 3 X 20 TTL 10-20 LBS

DUAL DB SQUAT 3 X 15 20-35+ LBS

LUNGE JUMPS 3 X 10 EACH BODYWEIGHT

DEMO

V-UPS 3 X 20 BODYWEIGHT

CIRCUIT 2
DB SPLIT SQUAT 3 X 15 EACH 10-20 LBS

FORWARD LUNGE 3 X 20 TTL (10 EACH SIDE) 10-20 LBS

DEMO
BICYCLE 3 X 20 BODYWEIGHT

DB IN & OUT JUMPS 3 X 20 TTL 10-20 LBS

CIRCUIT 3
BOX JUMPS 3 X 10 BODYWEIGHT

DB GOBLET SQUAT 3 X 15 35-60 LBS

DEMO
CURTSEY STEP OVER 3 X 8 EACH BODYWEIGHT

CRAZY 8'S 3 X 8 EACH BODYWEIGHT

MOUNTAIN CLIMBER, PLANK JACK, KNEE TUCK

FINISHER
FINISHER
Complete the exercises below.

10-15 TREADMILL 2 X 25
SPRINTS OVERHEAD MED BALL SIT-UPS
OBLIQUE CRUNCH
MED BALL KNEE TUCK
:10 ON/OFF MED BALL RUSSIAN TWIST
7-12 MPH
DEMO
 WEEK ONE, DAY ONE

LEGS (QUADS)
HOME VERSION

WARMUP
3 rounds of each of the following.

LATERAL BAND WALKS X 10 EACH SIDE

BANDED FIRE HYDRANTS X 10 EACH SIDE
BANDED DONKEY KICKS X 10 EACH SIDE
BANDED SQUATS X 10
DEMO

DAY ONE WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB SQUATS 3 X 15 TTL 10-20 LBS

ALTERNATING REVERSE LUNGE 3 X 10 EACH 10-20 LBS

DEMO
JUMP SQUATS 3 X 15 BODYWEIGHT

V-UPS 3 X 20 BODYWEIGHT

CIRCUIT 2
DB BULGARIAN SPLIT SQUAT 3 X 15 EACH 10-20 LBS

SPLIT JUMP 3 X 10 EACH SIDE BODYWEIGHT

DEMO
3 X 20 60-80+ LBS
PULSE SQUAT

DB IN & OUT JUMPS 3 X 20 TTL 10-20 LBS

CIRCUIT 3
UP DOWNS 3 X 10 TTL BODYWEIGHT

DB GOBLET SQUAT 3 X 15 BODYWEIGHT

LATERAL JUMPS 3 X 10 EACH BODYWEIGHT

DEMO
CRAZY 8'S 3 X 8 EACH BODYWEIGHT
(MOUNTAIN CLIMBER, PLANK JACK, KNEE TUCK)

FULL SIT-UPS
FINISHER OBLIQUE CRUNCH
SEATED KNEE TUCK
2 X 25 EACH RUSSIAN TWIST
LEG LIFTS
DEMO
 WEEK ONE, DAY TWO

UPPER BODY
GYM VERSION

WARMUP
3 ROUNDS
10 MIN JOG (5-7.5MPH) BAND PULL APARTS X 15
OR 10 MIN ROW BAND PLANK WALK OUT X 10 EACH
BICYCLE X :30
DEMO

DAY TWO WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB FRONT RAISE + UPRIGHT ROW 3 X 10 EACH 8-12 LBS

PLANK TO PUSH-UPS 3 X 10 TTL BODYWEIGHT

DEMO
MB POWER SLAMS 3 X 15 8-15 LBS

PLANK ROTATIONS 3 X :45 BODYWEIGHT

CIRCUIT 2
SA LAT PULLDOWN 3 X 10 EACH 30+ LBS

BB LOW ROW 3 X 10 45-65+ LBS

DEMO
3 X 10 8-12 LBS
DB ULTIMATE BURPEE

DB POWER JACKS 3 X 20 8-12 LBS

CIRCUIT 3
DB HAMMER CURL TO PRESS 3 X 15 8-12 LBS

DB REVERSE FLY 3 X 15 8-12 LBS

DEMO
DB TRICEP KICKBACKS 3 X 15 8-12 LBS

BATTLE ROPES 3 X :20 BODYWEIGHT

FINISHER
FINISHER
Complete the exercises below.

10-15 TREADMILL 2 X 25
SPRINTS OVERHEAD MED BALL SIT-UPS
OBLIQUE CRUNCH
MED BALL KNEE TUCK
:10 ON/OFF MED BALL RUSSIAN TWIST
7-12 MPH LEG LIFTS
DEMO
 WEEK ONE, DAY TWO

UPPER BODY
HOME VERSION

WARMUP
3 ROUNDS
10 MIN JOG OUTSIDE BAND PULL APARTS X 15
OR 10 MIN JUMPROPE BAND PLANK WALK OUT X 10 EACH
BICYCLE X :30
DEMO

DAY TWO WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB FRONT RAISE + UPRIGHT ROW 3 X 10 EACH 8-12 LBS

PLANK TO PUSH-UPS 3 X 10 TTL BODYWEIGHT

DEMO
DB TRICEP KICKBACKS 3 X 15 8-15 LBS

PLANK ROTATIONS 3 X :45 BODYWEIGHT

CIRCUIT 2
SEATED DB SHOULDER PRESS 3 X 15 10+ LBS

PLYO TRICEP DIPS 3 X 15 BODYWEIGHT

DEMO
3 X 10 8-12 LBS
DB ULTIMATE BURPEE

DB POWER JACKS 3 X 20 8-12 LBS

CIRCUIT 3
DB HAMMER CURL TO PRESS 3 X 15 8-12 LBS

DB REVERSE FLY 3 X 15 8-12 LBS

DEMO
MOUNTAIN CLIMBER 3 X 20 EACH BODYWEIGHT

SIT UP TO PRESS 3 X 10 5-10 LBS

FINISHER
FINISHER
Complete the exercises below.

2 X 25
10 MINUTE FULL SIT-UPS
OBLIQUE CRUNCH
JUMPROPE SEATED KNEE TUCK
RUSSIAN TWIST
LEG LIFTS
DEMO
 WEEK ONE, DAY THREE

CARDIO XX CORE
CARDIO CORE
GYM VERSION

10 MINUTE
WARMUP STAIRMASTER
5-10 SPEED/LEVEL

DAY THREE WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
TREADMILL RUN 3 X 1 MINUTE 6-10 MPH

KB SWINGS 3 X 15 30+ LBS

DEMO
BB OR DB THRUSTERS 3 X 15 10-20 LBS (BB ALONE)

BENCH CORKSCREWS 3 X 10 EACH BODYWEIGHT

CIRCUIT 2
BENCH STEP OVERS 3 X 20 TTL BODYWEIGHT

MB BENCH SQUAT JUMPS 3 X 20 TTL BODYWEIGHT

DEMO
3 X :30 BODYWEIGHT
BENCH MTN CLIMBER RUN

BENCH V-UPS 3 X 20 BODYWEIGHT

CIRCUIT 3
BENCH POWER STEP-UPS 3 X 10 EACH BODYWEIGHT

3 WAY PLANK 3 X :20/:20/:20 BODYWEIGHT

DEMO
MB SKATER JUMP TO SLAM 3 X 8 EACH BODYWEIGHT

FLUTTER KICKS 3 X :30 BODYWEIGHT

FINISHER
ASSAULT (AIR/FAN) BIKE 10 CALS 2 X 25
OR ROWER 200 METERS OVERHEAD MED BALL SIT-UPS
OBLIQUE CRUNCH
4 ROUNDS TOTAL MED BALL KNEE TUCK
1 MIN REST IN B/W EACH ROUND MED BALL RUSSIAN TWIST
LEG LIFTS
DEMO
 WEEK ONE, DAY THREE

CARDIO XX CORE
CARDIO CORE
HOME VERSION

WARMUP
Perform 3 rounds of each workout for :30 each.
BODYWEIGHT MOUNTAIN CLIMBER
BODYWEIGHT ALTERNATING REVERSE LUNGE
BODYWEIGHT BURPEE
DEMO

DAY THREE WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.
Perform each exercise for :40 on and 20 rest. During the :20 rest transition to the next
exercise until you’ve completed all 4 back to back for the timing above. If 40/20 is too
challenging, switch your time on/time off to :30 on and :30 off.

CIRCUIT 1
DB THRUSTER 3 X :40 ON/:20 REST

BODYWEIGHT LUNGE JUMPS 3 X :40 ON/:20 REST

SINGLE LEG V-UPS 3 X :40 ON/:20 REST

JOG IN PLACE 3 X :40 ON/:20 REST

DEMO

CIRCUIT 2
HALF BURPEE 3 X :40 ON/:20 REST

PLANK HOLD 3 X :40 ON/:20 REST

LONG LOOP JUMP SQUATS 3 X :40 ON/:20 REST

LONG LOOP HIGH X LOW ROW 3 X :40 ON/:20 REST

DEMO

FINISHER
Perform 2 sets of 25 for the following exercises.

FULL SIT-UP
OBLIQUE CRUNCH
SEATED KNEE TUCK
RUSSIAN TWIST
LEG LIFTS
DEMO
 WEEK ONE, DAY FOUR

BACK X CORE
GYM VERSION

WARMUP
3 ROUNDS
10 MIN JOG (5-7.5MPH) JUMP ROPE TAPS X :60
OR 10 MIN ROW INCHWORM X 6
SHOULDER TAPS X 10
DEMO

DAY FOUR WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
BB/DB/KB ALT BENTOVER ROW 4 X 10 EACH

GORILLA ROWS 4 X 10 EACH

3 WAY BAND PULL APARTS 4 X 10/10/10

DEMO
HORIZONTAL/DIAGONAL LT/ DIAGONAL RT

MB SIT-UPS 4 X 20

CIRCUIT 2
LAT PULLDOWN 3 X 15

ECC (3:0:1) PUSH-UP 3X6

DEMO
STANDING CABLE ROTATIONAL CHOP 3 X 10 EACH

SA DB SIT-UPS 3 X 10 EACH

CIRCUIT 3
SEATED CABLE LOW ROW 3 X 12

BENTOVER REAR DELT FLYS 3 X 12

DEMO
CABLE LOW ROW TO HIGH ROW 3 X 10 EACH

CABLE OR RB CRUNCH 3 X 20

FINISHER
2 X 25
CARDIO OPTION #2 OVERHEAD MED BALL SIT-UPS
OBLIQUE CRUNCH
DECLINING INCLINE SPRINTS MED BALL KNEE TUCK
MED BALL RUSSIAN TWIST
LEG LIFTS
DEMO
 WEEK ONE, DAY FOUR

BACK X CORE
HOME VERSION

WARMUP
Perform 3 rounds of each workout.
JUMPING JACKS X 50
INCHWORM X 6
SHOULDER TAPS X 10
DEMO

DAY FOUR WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB RENEGADE ROW 3 X 10 EACH

POWER PUSH-UPS 3 X 10
DEMO
3 WAY BAND PULL APARTS 3 X 10/10/10
HORIZONTAL/DIAGONAL LT/ DIAGONAL RT

DB LATERAL RAISE 3 X 10

CIRCUIT 2
LONG LOOP ROW 3 X 15

LONG LOOP SIT-UP 3 X 10

DEMO
DB SINGLE ARM ROW 3 X 10 EACH

GLUTE BRIDGE CHEST PRESS 3 X 15

FINISHER
Perform 2 sets of 25 for the following exercises.

FULL SIT-UP
OBLIQUE CRUNCH
SEATED KNEE TUCK
RUSSIAN TWIST
LEG LIFTS
DEMO
 WEEK ONE, DAY FIVE

GLUTES X HAMSTRINGS
GYM VERSION

WARMUP
3 ROUNDS
10 MINUTE LATERAL BAND WALKS X 10 LEFT/10 RIGHT
INCLINE WALK BANDED
BANDED
FIRE HYDRANTS X 15 EACH SIDE
DONKEY KICKS X 15 EACH LEG
8-10% INCLINE BANDED GLUTE BRIDGE X 15
SPEED 3-3.5 MPH BANDED ABDUCTION X 15
BANDED SQUATS X 15

DEMO

DAY FIVE WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB HIP THRUST BANDED 4 X 20 (BNICKFIT BANDS) 40+ LBS

DB CURTSY LUNGE 4 X 10 EACH (BNICKFIT BANDS) 12-20 LBS

DEMO
DB FROG PUMPS 4 X 20 (BNICK FIT BANDS) 15-20 LBS

DB RDLS 4 X 15 25+ LBS

CIRCUIT 2
KB SWINGS 3 X 15 35+ LBS

BB GOOD MORNINGS 3 X 12 45 LB BB
DEMO
SEATED ABDUCTION 3 X 20 BODYWEIGHT

SL SPLIT JUMPS 3 X 10 EACH BODYWEIGHT

CIRCUIT 3
DB SUMO GOBLET SQUATS 3 X 20 15-25+ LBS

SL HAMSTRING CURLS 3 X 10 EACH BODYWEIGHT

3 X 20 BODYWEIGHT DEMO
KNEELING HIP THRUSTERS

LATERAL STEP JUMP SQUAT 3 X 10 EACH BODYWEIGHT

FINISHER
Perform 2 sets of 25 for the following exercises.
OVERHEAD MED BALL SIT-UPS
OBLIQUE CRUNCH
MED BALL KNEE TUCK
MED BALL RUSSIAN TWIST
LEG LIFTS
DEMO
 WEEK ONE, DAY FIVE

GLUTES X HAMSTRINGS
HOME VERSION

WARMUP
3 ROUNDS
LATERAL BAND WALKS X 10 LEFT/10 RIGHT
10 MINUTE BANDED
BANDED
FIRE HYDRANTS X 15 EACH SIDE
DONKEY KICKS X 15 EACH LEG
JUMPROPE BANDED GLUTE BRIDGE X 15
BANDED ABDUCTION X 15
BANDED SQUATS X 15

DEMO

DAY FIVE WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB HIP THRUST 4 X 20 (BNICKFIT BANDS)

CURTSY TO LEG LIFT 4 X 10 EACH (BNICKFIT BANDS) BODYWEIGHT

DEMO
SEATED ABDUCTION 4 X 20 (BNICK FIT BANDS) BODYWEIGHT

DB RDLS 4 X 20 15-20 LBS

CIRCUIT 2
SUMO GOBLET SQUAT 4 X 15 15-25 LBS

LONG LOOP HAMSTRING CURLS 4 X 20 BODYWEIGHT

DEMO
BANDED STANDING LEG LIFT 4 X 15 EACH BODYWEIGHT

LATERAL STEP JUMP SQUAT 4 X 10 EACH BODYWEIGHT

FINISHER
FINISHER

2 X 25
FULL SIT-UP
OBLIQUE CRUNCH
SEATED KNEE TUCK
RUSSIAN TWIST
LEG LIFTS
DEMO
 WEEK ONE, DAY SIX

FULL BODY
GYM VERSION

WARMUP TIMED MILE

GOAL <10 MINS

DAY SIX WORKOUT

PART 1: 10 MINUTE EMOM
EMOM: Every Minute on the Minute for 10 mins- watch your clock, start at 0:00, you have 60
seconds to complete 20 MB slams. If you finish in 30 seconds, you have 30 seconds to rest
before the next round starts. You will do this back to back for 10 minutes straight alternating
between 20 jump squats and 20 MB slams. You will complete 5 of each.

MB SLAMS X20

SQUAT JUMPS X20

DEMO

Complete the 5 exercises back to back for 4 rounds.

Take 60 seconds in between each round.

BOX JUMPS 4 X 10

BATTLE ROPE 4 X :30

SLIDER MOUNTAIN CLIMBER 4 X 20 EACH

MB WALL BALL 4 X 15

MB LATERAL THROW 4 X 10 EACH

DEMO

PART 2: CARDIO AND ABS

2 X 25
TREAD OPTION #1 OVERHEAD MED BALL SIT-UPS
OBLIQUE CRUNCH
PROGRESSIVE INCLINE SPRINTS MED BALL KNEE TUCK
MED BALL RUSSIAN TWIST
LEG LIFTS
DEMO
 WEEK ONE, DAY SIX

FULL BODY
HOME VERSION

TIMED MILE
WARMUP GOAL <10 MINS

DAY SIX WORKOUT

25 MINUTE AMRAP
As many reps as possible! Set a stopwatch to 25 minutes. Do all 5
exercises back to back for as many rounds as possible in the 25 minutes.

BURPEE CHEST TO GROUND X 10

SUMO SQUAT TO HIGH ROW X 15

DB ALTERNATING REVERSE LUNGE X 10 EACH

LONG LOOP BICEP CURLS X 15

LONG LOOP ROW X 15

DEMO

ABS
Perform 2 rounds of 25 reps of each of the following exercises.

FULL SIT-UP

OBLIQUE CRUNCH

DEMO
SEATED KNEE TUCK

RUSSIAN TWIST

LEG LIFTS
 WEEK 1 DAY 7
REST DAY

STRETCH OR TAKE A YOGA CLASS.

MAKE SURE TO STRETCH AFTER
EACH WORKOUT!
WEEK TWO
ENDURANCE & STRENGTH
During this second week of training, rep ranges
for these exercises will be between 8-12 reps.
The goal for this second week is to introduce the
body to strength training while preparing it for
the next phase of the program.

MOVEMENT ABBREVIATION REFERENCE KEY

BB: Barbell FFE: Front Foot Elevated
DB: Dumbbell RFE: Rear Foot Elevated
KB: Kettlebell SA: Single Arm
MB: Med Ball SL: Single Leg
2 Way: 2 positions or 2 movements
 WEEK TWO, DAY ONE

LEGS (QUADS)
GYM VERSION

WARMUP
Select an option below.

LATERAL BAND WALKS X 10 EACH SIDE

TREAD OPTION #3 3 ROUNDS BANDED
BANDED
FIRE HYDRANTS X 10 EACH SIDE
DONKEY KICKS V 10 EACH SIDE
4 WAY SHUFFLE BANDED SQUATS X 10

DEMO

DAY ONE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
BB/DB/KB GOBLET SQUATS 4 X 12 40+ LBS
HEEL ELEVATED

WALL SITS 4 X :45 BODYWEIGHT

DEMO
BENCH STEPOVERS 4 X :30 BODYWEIGHT

CIRCUIT 2
SINGLE LEG STEP UP 3 X 10 EACH 15-25 LBS

LOW BOX JUMP SQUATS 3 X 20 BODYWEIGHT DEMO

BANDED DUAL DB SQUAT 3 X 12 12-20 LBS

CIRCUIT 3
DB WALKING LUNGES 3 X 10/10 (MODERATE) 12-20 LBS

MB SPLIT JUMP 3 X 10 EACH (MODERATE) 15-25 LBS

DEMO
LONG LOOP TABLE TOP LEG EXT 3 X 20 BODYWEIGHT

FINISHER
FINISHER
Complete the exercises below.

SIDE PLANK DIPS (L)

SIDE PLANK DIPS (R)

2 SETS OF 25 100 BODYWEIGHT
PLANK ROTATIONS
WALKING LUNGES
DEMO OBLIQUE V-UPS (L) EACH STEP = 1

OBLIQUE V-UPS (R)

 WEEK TWO, DAY ONE

LEGS (QUADS)
HOME VERSION

WARMUP
Perform 3 rounds of the following exercises.
LATERAL BAND WALKS X 10 EACH SIDE
BANDED FIRE HYDRANTS X 10 EACH SIDE DEMO
BANDED DONKEY KICKS X 10 EACH SIDE
BANDED SQUATS X 10

DAY ONE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
1.5 GOBLET SQUAT 4 X 10 15-25+ LBS

WALL SITS 4 X :45 BODYWEIGHT DEMO

BODYWEIGHT JUMP SQUATS 4 X 15 BODYWEIGHT

CIRCUIT 2
DB FRONT SQUATS 3 X 15 15-25 LBS

3 WAY LUNGE
F/R/L
3 X 5 EACH BODYWEIGHT DEMO
BANDED LATERAL STEP 3 X 10 EACH BODYWEIGHT
JUMP SQUAT

CIRCUIT 3
LUNGE JUMPS 3 X 10 EACH BODYWEIGHT

DB DEADLIFT TO SQUAT 3 X 10 EACH (MODERATE) 15-25 LBS

DEMO
LONG LOOP TABLE TOP LEG EXT. 3 X 20 BODYWEIGHT

FINISHER
FINISHER
Complete the exercises below.

SIDE PLANK DIPS (L)

SIDE PLANK DIPS (R)

2 SETS OF 25 100 BODYWEIGHT
PLANK ROTATIONS
WALKING LUNGES
DEMO OBLIQUE V-UPS (L) EACH STEP = 1

OBLIQUE V-UPS (R)

 WEEK TWO, DAY TWO

UPPER BODY
GYM VERSION

WARMUP
10 MIN JOG (5-7.5MPH) BAND PULL APARTS X 15
3 ROUNDS BAND PLANK WALK OUT X 10 EACH
OR 10 MIN ROW BICYCLE X :30

DEMO

DAY TWO WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB/BB PUSH PRESS 4 X 12 8-20 LBS

CHEST SUPPORTED ROW 4 X 12 10-20 LBS

DEMO
INCH WORM TO PUSH-UP 4 X 10 BODYWEIGHT

CIRCUIT 2
LAT/FRONT RAISE 4 X 10 EACH 8-12 LBS

MB SLAM 4 X 10 10+ LBS DEMO

PLANK SA RB OR CABLE ROW 4 X 10 EACH 20+ LBS

CIRCUIT 3
DB BICEP CURL TO PRESS 4 X 12 8-12 LBS

TRICEP DIPS 4 X 15 BODYWEIGHT DEMO

DB TRICEP KICKBACKS 4 X 10 8-12 LBS

FINISHER
Complete the exercises below.

SIDE PLANK DIPS (L)

SIDE PLANK DIPS (R)

2 SETS OF 25
PLANK ROTATIONS TREAD OPTION #2
DEMO DECLINING INCLINE SPRINTS
OBLIQUE V-UPS (L)

OBLIQUE V-UPS (R)

 WEEK TWO, DAY TWO

UPPER BODY
HOME VERSION

WARMUP
Perform 3 rounds of the following exercises.

BANDED PULL APARTS X 15

BANDED PLANK WALK OUTS X 10 EACH
SHOULDER TAPS X 10
DEMO

DAY TWO WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB PUSH PRESS 4 X 12 8-20 LBS

LYING CHEST PRESS 4 X 12 10-20 LBS

DEMO
INCH WORM TO PUSH-UP 4 X 10 BODYWEIGHT

CIRCUIT 2
LAT/FRONT RAISE 4 X 10 EACH 8-12 LBS

DB UPRIGHT ROW TO BICEP CURL 4 X 10 EACH 10+ LBS DEMO

LONG LOOP SINGLE 4 X 10 EACH 20+ LBS
ARM TRICEP KICKBACK

CIRCUIT 3
DB S/A SNATCH 4 X 8 EACH 8-12 LBS

TRICEP DIPS 4 X 15 BODYWEIGHT DEMO

LONG LOOP THRUSTER 4 X 15 BODYWEIGHT

FINISHER
Complete the exercises below.

SIDE PLANK DIPS (L)

SIDE PLANK DIPS (R)

2 SETS OF 25
PLANK ROTATIONS

DEMO
OBLIQUE V-UPS (L)

OBLIQUE V-UPS (R)

 WEEK TWO, DAY THREE

CARDIO XX CORE
CARDIO CORE
GYM VERSION

12 MIN
WARMUP STAIRMASTER
SPEED/LEVEL 7-10

DAY THREE WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB JUMP SQUATS 4 X 10/10/10 20/15/10 LBS
START WITH 20LBS AND DECREASE

STEP-UP BLASTS 4 X 10 EACH BODYWEIGHT DEMO

BOX JUMP 4X8 BODYWEIGHT

CIRCUIT 2
MED BALL ROTATION JUMP SQUATS 4 X 10 EACH

SKATER JUMPS 4 X 10 EACH DEMO

DBL KNEE BANDED PULSING 4 X 20/:10

SQUAT/HOLD COMPLEX *SQUAT FOR 20 REPS AND HOLD FOR :10

CIRCUIT 3
MED BALL WALL BALL TO BURPEE 4 X 10

POWER PUSHUPS 4 X 10 DEMO

MED BALL 3 SHUFFLES TO CHEST PASS 4 X 10 EACH WAY

FINISHER
Complete the exercises below.

SIDE PLANK DIPS (L)

SIDE PLANK DIPS (R)

2 SETS OF 25
PLANK ROTATIONS

DEMO
OBLIQUE V-UPS (L)

OBLIQUE V-UPS (R)

 WEEK TWO, DAY THREE

CARDIO XX CORE
CARDIO CORE
HOME VERSION

WARMUP
Perform 3 rounds of the following exercises for :30 each.

BODYWEIGHT MOUNTAIN CLIMBERS

BODYWEIGHT ALT. REVERSE LUNGES
BODYWEIGHT BURPEE
DEMO

DAY THREE WORKOUT

Today’s workout is a 10-1. Do all 6 exercises back to back 10 reps of each, on round 2,
do all 6 exercises back to back, for 9 reps each, round 3 will be 8 reps each.
Continue this pattern until you get down to 1.
10 rounds A1-A6, take off one rep each round with little to no break until you
complete all 10 rounds! Once you finish all 10 rounds, go to abs.

HALF BURPEE

SHOULDER TAP TOE REACH

SINGLE LEG V UP WITH TWIST

DB THRUSTER

BODYWEIGHT LUNGE JUMPS

REVERSE LUNGE HIGH KNEE

EACH SIDE

DEMO

FINISHER
Perform 25 reps of each exercise for 2 rounds.

SIDE PLANK DIPS (L)

SIDE PLANK DIPS (R)

DEMO PLANK ROTATIONS

OBLIQUE V-UPS (L)

OBLIQUE V-UPS (R)

 WEEK TWO, DAY FOUR

BACK X CORE
GYM VERSION

WARMUP
3 ROUNDS
10 MIN JOG (5-7.5MPH) JUMP ROPE TAPS X :60
OR 10 MIN ROW INCHWORM X 6
SHOULDER TAPS X 10
DEMO

DAY FOUR WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
BB/DB/KB BENTOVER ROW 3 X 12 10-20 LBS

SEATED MACHINE PULLDOWN 3 X 15 40+ LBS DEMO

3 WAY BAND PULL APARTS 3 X 10/10/10 BODYWEIGHT

HORIZONAL/DIAGONAL LT/DIAGONAL RT

CIRCUIT 2
LAT PULL DOWN 3 X 15 50-70+ LBS
WIDE GRIP OVERHEAD

DB RENEGADE ROW 3 X 10 EACH 8-12 LBS DEMO

MB SLAM & PRESS COMPLEX 3 X 10/10 BODYWEIGHT

CIRCUIT 3
CABLE OR RB LOW ROW 3 X 12 40+ LBS

LATERAL PLANK WALKS 3 X 10 EACH BODYWEIGHT DEMO

BENT OVER REVERSE FLY 3 X 12 5-12 LBS

FINISHER
Complete the exercises below.

2 X 25
TREAD OPTION #9 SIDE PLANK DIPS (L)
SIDE PLANK DIPS (R)
10, 60 SEC SPRINTS PLANK ROTATIONS DEMO
OBLIQUE V-UPS (L)
OBLIQUE V-UPS (R)
 WEEK TWO, DAY FOUR

BACK X CORE
HOME VERSION

WARMUP
Perform 3 rounds of the following exercises.

JUMPING JACKS X 50
INCHWORM X 6
SHOULDER TAPS X 10
DEMO

DAY FOUR WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
BB/DB/KB BENTOVER ROW (3:0:1) 3 X 12 10-20 LBS

LONG LOOP PULLDOWN 3 X 20 BODYWEIGHT DEMO

3 WAY BAND PULL APARTS 3 X 10/10/10 BODYWEIGHT

HORIZONAL/DIAGONAL LT/DIAGONAL RT

CIRCUIT 2
SINGLE ARM BURPEE 3 X 8 EACH

DB RENEGADE ROW 3 X 10 EACH 8-12 LBS DEMO

LONG LOOP UNDER GRIP ROW 3 X 15 BODYWEIGHT

CIRCUIT 3
DB POWER JACK 3 X 25 10+ LBS

LATERAL PLANK WALKS 3 X 10 EACH BODYWEIGHT DEMO

BENT OVER REAR DELT FLY 3 X 12 5-12 LBS

FINISHER
2 X 25
SIDE PLANK DIPS (L)
SIDE PLANK DIPS (R)
PLANK ROTATIONS DEMO
OBLIQUE V-UPS (L)
OBLIQUE V-UPS (R)
 WEEK TWO, DAY FIVE

GLUTES X HAMSTRINGS
GYM VERSION

WARMUP
3 ROUNDS
10 MINUTE LATERAL BAND WALKS X 10 LEFT/10 RIGHT
INCLINE WALK BANDED
BANDED
FIRE HYDRANTS X 15 EACH SIDE
DONKEY KICKS X 15 EACH LEG
8-10% INCLINE BANDED GLUTE BRIDGE X 15
SPEED 3-3.5 MPH BANDED ABDUCTION X 15
BANDED SQUATS X 15

DEMO

DAY FIVE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
BB HIP THRUSTER 4 X 10 (BNICKFIT BANDS) MODERATE – HEAVY WEIGHT. START
3 SEC PAUSE AT THE TOP WITH BB + 10-55 LBS EACH SIDE

MONSTER WALKS (FWD/BKWD)

ALWAYS STEP TO BALANCE
4 X 10 EACH (BNICKFIT BANDS) BODYWEIGHT DEMO
SEATED ABDUCTION 4 X 20 (BNICK FIT BANDS) BODYWEIGHT

CIRCUIT 2
BB, ADD WEIGHT SO IT'S MODERATE
BB RDL 3 X 12 TO HEAVY FOR YOU

DB SUMO GOBLET SQUAT 3 X 12 35-55 LBS

PAUSE 2 SECS AT BOTTOM DEMO
KB SWINGS 3 X 15 35+ LBS

CIRCUIT 3
RB PULL-THROUGHS 3 X 15 BODYWEIGHT

KNEELING BANDED HIP HINGE 3 X 20 BODYWEIGHT DEMO

SIDE LYING HIP ABDUCTION 3 X 15 EACH BODYWEIGHT

ANKLE WEIGHTS OR BNICKFIT BANDS

FINISHER
2 X 25
100 BANDED SIDE PLANK DIPS (L)
GLUTE BRIDGES SIDE PLANK DIPS (R)
PLANK ROTATIONS
BAND ABOVE KNEE OBLIQUE V-UPS (L)
OBLIQUE V-UPS (R)
DEMO
 WEEK TWO, DAY FIVE

GLUTES X HAMSTRINGS
HOME VERSION

WARMUP
3 ROUNDS
LATERAL BAND WALKS X 10 LEFT/10 RIGHT
BANDED FIRE HYDRANTS X 15 EACH SIDE
BANDED DONKEY KICKS X 15 EACH LEG
BANDED GLUTE BRIDGE X 15
BANDED ABDUCTION X 15
BANDED SQUATS X 15

DEMO

DAY FIVE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB HIP THRUSTER 4 X 10 (BNICKFIT BANDS)
3 SEC PAUSE AT THE TOP

MONSTER WALKS (FWD/BKWD)

ALWAYS STEP TO BALANCE
4 X 10 EACH (BNICKFIT BANDS) DEMO
SEATED ABDUCTION 4 X 20 (BNICK FIT BANDS)

CIRCUIT 2
DB RDL 3 X 12

DB SUMO GOBLET SQUAT

PAUSE 2 SECS AT BOTTOM
3 X 15 DEMO

BANDED IN AND OUTS 3 X 15

CIRCUIT 3
LONG LOOP PULL-THROUGHS 3 X 12

REVERSE LUNGE X CURTSEY LUNGE 3 X 10 EACH DEMO

SIDE LYING HIP ABDUCTION 3 X 15 EACH SIDE
ANKLE WEIGHTS OR BNICKFIT BANDS

FINISHER
2 X 25
100 BANDED SIDE PLANK DIPS (L)
GLUTE BRIDGES SIDE PLANK DIPS (R)
PLANK ROTATIONS
BAND ABOVE KNEE OBLIQUE V-UPS (L)
OBLIQUE V-UPS (R)
DEMO
 WEEK TWO, DAY SIX

FULL BODY
GYM VERSION

TIMED MILE
WARMUP GOAL BEAT
WEEK 1 TIME

DAY SIX WORKOUT

10 MINUTE EMOM
EMOM: Every Minute on the Minute for 10 mins- watch your clock, start
at 0:00, you have 60 seconds to complete 10 Full burpee. If you finish in 30
seconds, you have 30 seconds to rest before the next round starts. You
will do this back to back for 10 minutes straight alternating between 10
full burpee and 15 Mountain climber You will complete 5 of each.

BURPEES X 10

MOUNTAIN CLIMBERS X 20 (BOTH SIDES =1)

DEMO

25 MINUTE AMRAP
Set your timer to 25 minutes and see how many
rounds you can get in of A1-A5.

LUNGE JUMP PULSE X 10 (BOTH SIDES = 1)

SHOULDER TAPS X 10 (BOTH SIDES = 1)

LATERAL LUNGE TO JUMP SQUAT X 8 EACH

SINGLE LEG V-UP X 10 (BOTH SIDES = 1)

JUMP SQUATS X 15

DEMO

ABS
Perform 2 rounds of 25 reps for each exercise.
SIDE PLANK DIPS (L)

SIDE PLANK DIPS (R)

PLANK ROTATIONS
DEMO
OBLIQUE V-UPS (L)

OBLIQUE V-UPS (R)

DEMO
 WEEK TWO, DAY SIX

FULL BODY
HOME VERSION

TIMED MILE
WARMUP GOAL BEAT
WEEK 1 TIME

DAY SIX WORKOUT

10 MINUTE EMOM
EMOM: Every Minute on the Minute for 10 mins- watch your clock, start
at 0:00, you have 60 seconds to complete 10 Full burpee. If you finish in 30
seconds, you have 30 seconds to rest before the next round starts. You
will do this back to back for 10 minutes straight alternating between 10
full burpee and 15 Mountain climber You will complete 5 of each.

BURPEES X 10

MOUNTAIN CLIMBERS X 15 (BOTH SIDES =1)

DEMO

25 MINUTE AMRAP
Set your timer to 25 minutes and see how many
rounds you can get in of A1-A5.

LUNGE JUMP PULSE X 10 (BOTH SIDES = 1)

SHOULDER TAP X 10 (BOTH SIDES = 1)

LATERAL LUNGE TO JUMP SQUAT X 8 EACH

SINGLE LEG V-UP X 12 (BOTH SIDES = 1)

SQUAT JUMPS X 15

DEMO

ABS
Perform 2 rounds of 25 reps for each exercise.
SIDE PLANK DIPS (L)

SIDE PLANK DIPS (R)

PLANK ROTATIONS
DEMO
OBLIQUE V-UPS (L)

OBLIQUE V-UPS (R)

DEMO
 WEEK 2 DAY 7
REST DAY

STRETCH OR TAKE A YOGA CLASS.

MAKE SURE TO STRETCH AFTER
EACH WORKOUT!
 WEEK THREE
STRENGTH

During this week of training, rep ranges for these

tri-sets will be between 8-12 reps. We will begin
to lift heavier and do more challenging lifts.

MOVEMENT ABBREVIATION REFERENCE KEY

BB: Barbell FFE: Front Foot Elevated
DB: Dumbbell RFE: Rear Foot Elevated
KB: Kettlebell SA: Single Arm
MB: Med Ball SL: Single Leg
RB: Resistance Band 3:0:1: 3 seconds down, 0 seconds at
2 Way: 2 positions or 2 bottom, 1 second up. This is timing on
movements the exercise.
 WEEK THREE, DAY ONE

LEGS (QUADS)
GYM VERSION

WARMUP
3 ROUNDS
TREAD OPTION #3 LATERAL
BANDED
BAND WALKS X 10 EACH SIDE
FIRE HYDRANTS X 10 EACH SIDE
4 WAY SHUFFLE BANDED DONKEY KICKS X 10 EACH SIDE
BANDED SQUATS X 10

DEMO

DAY ONE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
BB/DB/KB SQUATS HEEL ELEVATED 4 X 10 20+ LBS EACH
ECCENTRIC 3:0:2

PULSE SQUATS 4 X :20 BODYWEIGHT DEMO

MB SPLIT JUMPS 4 X :15 EACH SIDE 10+ LBS EACH

CIRCUIT 2
BANDED JUMP SQUATS 3 X 12 BODYWEIGHT

DEFICIT FWD LUNGE 3 X 10 EACH 15-25 LBS DEMO

BENCH STEP-UPS TO 3 X 10 EACH 15-20 LBS
A REV LUNGE

CIRCUIT 3
ELEVATED SQUATS 3 X 12 BODYWEIGHT

DB 1.5 BULGARIAN SPLIT SQUATS 3 X 10 EACH 15+ LBS DEMO

PLATE SL BOX SQUAT 3 X 10 EACH 25+ LBS

FINISHER
FINISHER
Complete the exercises below.

V-UPS

BICYCLE ABS
DEMO :10 ON/OFF
SEATED KNEE PULL IN'S
TREADMILL SPRINTS
2 SETS OF 25 SINGLE ARM DB SIT-UPS (L) 15 ROUNDS
*2 SETS OF 10 EACH FOR
SINGLE ARM DB SIT-UPS
SINGLE ARM DB SIT-UPS (R)
 WEEK THREE, DAY ONE

LEGS (QUADS)
HOME VERSION

WARMUP
3 ROUNDS
LATERAL BAND WALKS X 10 EACH SIDE
BANDED FIRE HYDRANTS X 10 EACH SIDE
BANDED DONKEY KICKS X 10 EACH SIDE
BANDED SQUATS X 10

DEMO

DAY ONE WORKOUT

BANDED DB GOBLET SQUATS

Perform each exercise for 40

LONG LOOP JUMP SQUATS
seconds on, 20 seconds off.
Transition to the next exercise in
DB ALTERNATING REVERSE LUNGE
the 20 second rest. A1-A6. Take 1
minute rest after each round.
PULSE SQUAT
Complete 5 total rounds.
ALTERNATING LATERAL LUNGE
DEMO
BROAD JUMP REVERSE WALK

FINISHER
FINISHER
Complete the exercises below.

V-UPS

DEMO BICYCLE ABS

:10 ON/OFF
2 SETS OF 25
SEATED KNEE PULL IN'S
OUTSIDE SPRINTS
*2 SETS OF 10 EACH FOR SINGLE ARM DB SIT-UPS (L) 15 ROUNDS
SINGLE ARM DB SIT-UPS

SINGLE ARM DB SIT-UPS (R)

 WEEK THREE, DAY TWO

UPPER BODY
GYM VERSION

WARMUP
3 ROUNDS
10 MIN JOG (5-7.5MPH) BAND PULL APARTS X 15
OR 10 MIN ROW BAND PLANK WALK OUT X 10 EACH
SHOULDER TAPS X 10

DEMO

DAY TWO WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB PUSH PRESS JACKS 3 X 12 10-15 LBS

RB UNDERHAND ROW 3 X 15 DEMO

MB WINDMILL SLAMS 3 X 10 EACH 10+ LBS

CIRCUIT 2
LEG LIFT CHEST PRESS 3 X 12 12-25 LBS

ASSISTED PULL-UPS 3 X FAILURE BODYWEIGHT DEMO

SA DB SNATCH + BURPEE 3 X 6 EACH 12-20 LBS

CIRCUIT 3
BICEP 21'S 3 X 7/7/7 10+ LBS

2 BENCH ELEVATED TRICEP DIPS 3 X 12 DEMO

WEIGHT ON HIPS 25+ LBS

RB HIGH PULLS 3 X 12 BODYWEIGHT

FINISHER
Complete the exercises below.

V-UPS

DEMO BICYCLE ABS

15 MINUTE
SEATED KNEE PULL IN'S POWER WALK
2 SETS OF 25 INCLINE 10% AT 3-3.5 MPH
*2 SETS OF 10 EACH FOR SINGLE ARM DB SIT-UPS (L)
SINGLE ARM DB SIT-UPS

SINGLE ARM DB SIT-UPS (R)

 WEEK THREE, DAY TWO

UPPER BODY
HOME VERSION

WARMUP
3 ROUNDS
500 JUMP ROPE TAPS BAND PULL APARTS X 15
BAND PLANK WALK OUT X 10 EACH
BICYCLE X :30

DEMO

DAY TWO WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB GROUND TO PRESS 3 X 12 10-15 LBS

DB BICEP 21'S 3 X 7/7/7 DEMO

PLANK JACK 3 X 20 BODYWEIGHT

CIRCUIT 2
COUCH LEG LIFT 3 X 20 BODYWEIGHT

ALTERNATING TRICEP KICKBACK 3 X 10 EACH

DEMO

SA DB SNATCH + BURPEE 3 X 6 EACH 12-20 LBS

CIRCUIT 3
TABLE TOP LATERAL WALKS 3 X 10 EACH 3 LEFT & 3 RIGHT = 1

PALMS TO ELBOWS 3 X 10 BODYWEIGHT DEMO

RB HIGH PULLS 3 X 15

FINISHER
V-UPS

DEMO BICYCLE ABS

SEATED KNEE PULL IN'S

2 SETS OF 25
*2 SETS OF 10 EACH FOR SINGLE ARM DB SIT-UPS (L)
SINGLE ARM DB SIT-UPS

SINGLE ARM DB SIT-UPS (R)

 WEEK THREE, DAY THREE

CARDIO XX CORE
CARDIO CORE
GYM VERSION

12 MIN
WARMUP STAIRMASTER
SPEED/LEVEL 8-12

DAY THREE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB DROPSET SPLIT SQUATS 4 X 5 EA/5 EA/5 EA START WITH 20-30 LBS,
DROP 5 LBS EACH SET

MB SPLIT JUMPS 4 X 10 EACH 10+ LBS DEMO

BENCH STEP OVERS 4 X :30 BODYWEIGHT

CIRCUIT 2
RB BROAD JUMPS 3 X 10

RB SKATER JUMPS 3 X 10 EACH DEMO

RB HIGH KNEE RUNS 3 X :30

CIRCUIT 3
SQUAT + TALL HIP TWIST 3 X 10 EACH

MTN CLIMBER PUSH-UP COMPLEX 3X5 DEMO

(1-1 PUSH-UP, 2-2 PUSH-UP, ETC )

MB OR PLATE JACKS 3 X :30

FINISHER
Complete the exercises below.

V-UPS

DEMO BICYCLE ABS

10 :30 ON, :30 OFF (JUMP RAILS)

SEATED KNEE PULL IN'S TREAD SPRINTS
2 SETS OF 25 8-12 MPH
*2 SETS OF 10 EACH FOR SINGLE ARM DB SIT-UPS (L)
SINGLE ARM DB SIT-UPS

SINGLE ARM DB SIT-UPS (R)

 WEEK THREE, DAY THREE

CARDIO XX CORE
CARDIO CORE
HOME VERSION

AT HOME
WARMUP CARDIO #1
BODYWEIGHT CARDIO

DAY THREE WORKOUT

Perform each circuit as 4 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB SPLIT SQUATS 4 X 10 EACH

BODYWEIGHT SPLIT JUMPS 4 X 10 EACH

DB ULTIMATE BURPEE 4 X 10

LONG LOOP CRUNCH 4 X 20

DEMO

CIRCUIT 2
RB BROAD JUMPS 4 X 10

RB SKATER JUMPS 4 X 10 EACH

RB HIGH KNEE RUNS 4 X :30

DB JACKS 4 X 20

DEMO

FINISHER
V-UPS

DEMO BICYCLE ABS

SEATED KNEE PULL IN'S

2 SETS OF 25
*2 SETS OF 10 EACH FOR
SINGLE ARM DB SIT-UPS SINGLE ARM DB SIT-UPS (L)

SINGLE ARM DB SIT-UPS (R)

 WEEK THREE, DAY FOUR

BACK X CORE
GYM VERSION

WARMUP
3 ROUNDS
10 MIN JOG (5-7.5MPH) JUMP ROPE TAPS X :60
OR 10 MIN ROW INCHWORM X 6
SHOULDER TAPS X 10
DEMO

DAY FOUR WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
BB 2 GRIP BENTOVER ROW 3 X 10/10 BAR + 5-20 LBS EACH SIDE
(OVERHAND/UNDERHAND) (CHOOSE A MODERATE WEIGHT)

ALT REAR DELT FLY 3 X 6 EACH DEMO

3 WAY BAND PULL APARTS 3 X 10/10/10

HORIZONAL/DIAGONAL LT/DIAGONAL RT

CIRCUIT 2
LAT PULL DOWN 3 X 15 60+ LBS
CLOSE UNDERHAND GRIP

ECC (3:0:1) PUSH-UP 3 X 6-8 DEMO

SA DB ROW 3 X 10 EACH 15-25 LBS

CIRCUIT 3
SEATED FACE PULLS 3 X 12 50+ LBS

STANDING CABLE STRAIGHT 3 X 10 40+ LBS DEMO

ARM PULLDOWN

SA CABLE ROW 3 X 10 EACH 30+ LBS

FINISHER
FINISHER
Complete the exercises below.

V-UPS

BICYCLE ABS
DEMO
SEATED KNEE PULL IN'S

2 SETS OF 25 SINGLE ARM DB SIT-UPS (L)

*2 SETS OF 10 EACH FOR
SINGLE ARM DB SIT-UPS
SINGLE ARM DB SIT-UPS (R)
 WEEK THREE, DAY FOUR

BACK X CORE
HOME VERSION

WARMUP
3 ROUNDS
10 MIN JOG OUTSIDE JUMPING JACKS X 50
INCHWORM X 6
SHOULDER TAPS X 10
DEMO

DAY FOUR WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB 2 GRIP BENTOVER ROW 3 X 10/10 CHOOSE A MODERATE WEIGHT
(OVERHAND/UNDERHAND)

PLANK TO PUSH-UP JACK 3 X 10 BODYWEIGHT DEMO

3 WAY BAND PULL APARTS 3 X 10/10/10 BODYWEIGHT

HORIZONAL/DIAGONAL LT/DIAGONAL RT

CIRCUIT 2
DB PULL THROUGH 3 X 10 EACH BODYWEIGHT

ECC (3:0:1) PUSH-UP 3 X 6-8 BODYWEIGHT DEMO

SA DB ROW 3 X 10 EACH 15-25 LBS

CIRCUIT 3
SEATED LONG LOOP PULL DOWN 3 X 15 BODYWEIGHT

DB LAT PULL OVER 3 X 10 15-25 LBS DEMO

DB FLOOR PRESS 3 X 15 12-20 LBS

FINISHER
FINISHER
Complete the exercises below.

V-UPS

DEMO BICYCLE ABS

SEATED KNEE PULL IN'S

2 SETS OF 25 SINGLE ARM DB SIT-UPS (L)

*2 SETS OF 10 EACH FOR
SINGLE ARM DB SIT-UPS
SINGLE ARM DB SIT-UPS (R)
 WEEK THREE, DAY FIVE

GLUTES X HAMSTRINGS
GYM VERSION

WARMUP
3 ROUNDS
10 MINUTE LATERAL BAND WALKS X 10 LEFT/10 RIGHT
INCLINE WALK BANDED
BANDED
FIRE HYDRANTS X 15 EACH SIDE
DONKEY KICKS X 15 EACH LEG
8-10% INCLINE BANDED GLUTE BRIDGE X 15
SPEED 3-3.5 MPH BANDED ABDUCTION X 15
BANDED SQUATS X 15

DEMO

DAY FIVE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
2WAY BB HIP THRUSTER (3 SEC PAUSE AT 4 X 10 REPS / 10 REPS BARBELL + 25 =45+ EACH SIDE.
THE TOP) / BB HIP THRUSTER FOR SPEED (BNICKFIT BANDS) GO HEAVY

LAT BAND WALK TO A JUMP SQUAT (ADD A

JUMP SQUAT TO EACH STEP EVERY ROUND)
4 X 10 EACH WAY
(BNICKFIT BANDS)
DEMO
FROG PUMPS 4 X 20 (BNICK FIT BANDS) 40+ LBS
(DB WEIGHTED)

CIRCUIT 2
DB/KB SUMO SQUAT TO RDL 3 X 10 EACH 25+ LBS

BB GOODMORNINGS
3:0:1
3 X 12 BB + 5-20 LBS EACH SIDE DEMO
SIDE LYING HIP ABDUCTION 3 X 12 EACH BODYWEIGHT

CIRCUIT 3
RB LATERAL LUNGE SQUAT 3 X 10 EACH BODYWEIGHT

CABLE 90 HIP
EXTERNAL ROTATIONS 3 X 10 EACH BODYWEIGHT DEMO
CABLE KICKBACKS 3 X 10 EACH 30+ LBS

FINISHER
FINISHER
Complete the exercises below.

V-UPS

DEMO BICYCLE ABS

20-1 BANDED COUNTDOWN
BAND ABOVE KNEE

2 SETS OF 25 SEATED KNEE PULL IN'S

20 GLUTE BRIDGE
*2 SETS OF 10 EACH FOR SINGLE ARM DB SIT-UPS (L) 20 ABDUCTION
SINGLE ARM DB SIT-UPS 19 GLUTE BRIDGE
19 ABDUCTION
CONTINUE THIS PATTERN UNTIL YOU REACH 0. GOAL IS NO BREAK!
SINGLE ARM DB SIT-UPS (R)
 WEEK THREE, DAY FIVE

GLUTES X HAMSTRINGS
HOME VERSION

WARMUP
3 ROUNDS
10 MINUTE LATERAL
BANDED
BAND WALKS X 10 LEFT/10 RIGHT
FIRE HYDRANTS X 15 EACH SIDE
JUMP ROPE BANDED
BANDED
DONKEY KICKS X 15 EACH LEG
GLUTE BRIDGE X 15
1K TAPS! BANDED ABDUCTION X 15
BANDED SQUATS X 15

DEMO

DAY FIVE WORKOUT

Today’s workout is a 10-1. Do all 8 exercises back to back 10 reps of each, on round 2, do all 8
exercises back to back, for 9 reps each, round 3 will be 8 reps each. Continue this pattern
until you get down to 1. 10 rounds, take off one rep each round with little to no break until
you complete all 10 rounds! Once you finish all 10 rounds, go to abs.

BANDED LATERAL STEP SQUAT ALT BETWEEN LEFT & RIGHT.

BOTH SIDES = 1.

SINGLE LEG GLUTE BRIDGE + PERFORM A FULL REP. AFTER YOU COMPLETE
ALL 10 REPS, HOLD FOR 10 SECONDS. NEXT
HOLD ROUND, REPEAT FOR 9 REPS

BANDED SQUAT HOLD PAUSE 2 SECONDS ON

EACH REP PER SIDE

SINGLE LEG CURTSEY PAUSE 2 SECONDS ON

EACH REP PER SIDE

AFTER YOU COMPLETE ALL 10 REPS,

LONG LOOP HAMSTRING CURL HOLD FOR :10. NEXT ROUND, COMPLETE 9
REPS AND HOLD FOR :09.

LONG LOOP LATERAL LUNGE PAUSE 2 SECONDS ON

EACH REP PER SIDE

DEMO

FINISHER
FINISHER
Complete the exercises below.

V-UPS
20-1 BANDED COUNTDOWN
DEMO BICYCLE ABS BAND ABOVE KNEE
SEATED KNEE PULL IN'S

20 GLUTE BRIDGE
2 SETS OF 25 SINGLE ARM DB SIT-UPS (L) 20 ABDUCTION
19 GLUTE BRIDGE
*2 SETS OF 10 EACH FOR 19 ABDUCTION
SINGLE ARM DB SIT-UPS CONTINUE THIS PATTERN UNTIL YOU REACH 0. GOAL IS NO BREAK!
SINGLE ARM DB SIT-UPS (R)
 WEEK THREE, DAY SIX

FULL BODY
GYM VERSION

TIMED MILE
WARMUP GOAL BEAT
WEEK 2 TIME

DAY SIX WORKOUT

CARDIO, CONDITIONING, AND ABS
Complete each 10 minute workout.

10 ROUND JUMP ROPE :30 SEC ON/15 SEC OFF X 10

10 MIN TREADMILL SPRINT INTERVAL 8-12 MPH X :30 SEC ON/OFF

10 MIN DB JUMPING JACK INTERVAL :30 SEC ON/OFF X 10

DEMO

COOLDOWN
5 MIN WALK OR
TO LOWER HEART RATE STATIC STRETCH

ABS
V-UPS

DEMO BICYCLE ABS

SEATED KNEE PULL IN'S

2 SETS OF 25 SINGLE ARM DB SIT-UPS (L)

*2 SETS OF 10 EACH FOR
SINGLE ARM DB SIT-UPS
SINGLE ARM DB SIT-UPS (R)
 WEEK THREE, DAY SIX

FULL BODY
HOME VERSION

TIMED MILE
WARMUP GOAL BEAT
WEEK 2 TIME

DAY SIX WORKOUT

CARDIO, CONDITIONING, AND ABS
Perform the exercises back to back for 45 seconds on, 15 seconds rest.
5 rounds total with 90 seconds in between each round.

LONG LOOP HIGH KNEES

LONG LOOP SQUATS

LONG LOOP HIGH ROW X LOW ROW

LONG LOOP JUMP SQUAT

LONG LOOP SIT UP

DEMO

ABS
V-UPS

DEMO BICYCLE ABS

SEATED KNEE PULL IN'S

2 SETS OF 25 SINGLE ARM DB SIT-UPS (L)

*2 SETS OF 10 EACH FOR
SINGLE ARM DB SIT-UPS
SINGLE ARM DB SIT-UPS (R)
 WEEK 3 DAY 7
REST DAY

STRETCH OR TAKE A YOGA CLASS.

MAKE SURE TO STRETCH AFTER
EACH WORKOUT!
WEEK FOUR
STRENGTH & POWER
During this week of training, rep ranges for these
tri-sets will be between 8-12 reps. We will
continue to lift heavy and build onto what we’ve
done in Week 3.

MOVEMENT ABBREVIATION REFERENCE KEY

BB: Barbell FFE: Front Foot Elevated
DB: Dumbbell RFE: Rear Foot Elevated
KB: Kettlebell SA: Single Arm
MB: Med Ball SL: Single Leg
2 Way: 2 positions or 2 movements
 WEEK FOUR, DAY ONE

LEGS (QUADS)
GYM VERSION

WARMUP
3 ROUNDS
TREAD OPTION #3 LATERAL
BANDED
BAND WALKS X 10 EACH SIDE
FIRE HYDRANTS X 10 EACH SIDE
4 WAY SHUFFLE BANDED DONKEY KICKS X 10 EACH SIDE
BANDED SQUATS X 10

DEMO

DAY ONE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
BB/DB/KB FRONT SQUATS HEEL ELEVATED 4X8 20-25+ LBS

PERFORM 15 REPS
MB WALL SQUAT + HOLD 4 X 15 + :15 FOLLOWED BY A :15 HOLD DEMO

CROSSOVER MOUNTAIN CLIMBERS 4 X :60/:45/:30/:15 BODYWEIGHT

CIRCUIT 2
TRX SKATER SQUAT 3 X 10 EACH

TRX SINGLE LEG SKATER SQUAT JUMP 3 X 10 EACH

DEMO
PERFORM 15 REPS
MB WALL SQUAT + 3 SEC HOLD 3 X 15 + :15 FOLLOWED BY A :15 HOLD

CIRCUIT 3
GOBLET SQUAT TO REVERSE LUNGE 3 X 10 EACH 35+ LBS

BULGARIAN SPLIT SQUAT + 3 X :30 EACH DEMO

SQUAT JUMP COMPLEX (1:30 EACH ROUND)
PERFORM 15 REPS
MB WALL SQUAT + HOLD 2 X 15 + :15 FOLLOWED BY A :15 HOLD

FINISHER
Complete the exercises below.

Perform 2 rounds of 25 reps for each exercise.

SINGLE LEG V-UP

TREAD OPTION #1 REVERSE CRUNCH

DEMO
PROGRESSIVE INCLINE SPRINTS
CROSS MOUNTAIN CLIMBER

HIP PUNCH
 WEEK FOUR, DAY ONE

LEGS (QUADS)
HOME VERSION

WARMUP
Complete the exercises below.

4 ROUNDS 3 ROUNDS
LATERAL BAND WALKS X 10 EACH SIDE
RUN IN PLACE X :30 BANDED FIRE HYDRANTS X 10 EACH SIDE
REST X :15 BANDED DONKEY KICKS X 10 EACH SIDE
JUMPING JACKS X :30 BANDED SQUATS X 10
DEMO

DAY ONE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
REP RANGES GO FROM 8-12

BANDED GOBLET SQUATS 4 X 10 20-25+ LBS

JUMP SQUATS 4 X :20 BODYWEIGHT DEMO

SQUAT HOLDS 4 X :10 BODYWEIGHT

CIRCUIT 2
DB IN AND OUTS 3 X 10 10+ LBS

BANDED LATERAL STEP TO SQUAT 3 X 10 EACH BODYWEIGHT DEMO

BANDED PULSE SQUAT 3 X 25 BODYWEIGHT

CIRCUIT 3
WALL SIT 3 X :45 35+ LBS

UP DOWNS 3 X 10 BODYWEIGHT DEMO

PISTOL/SKATER SL SQUAT 3 X 10 EACH

FINISHER
Complete the exercises below.

Perform 2 rounds of 25 reps for each exercise.

SINGLE LEG V-UP

100 WALKING LUNGES REVERSE CRUNCH

DEMO
EACH STEP = 1
CROSS MOUNTAIN CLIMBER

HIP PUNCH
 WEEK FOUR, DAY TWO

UPPER BODY
GYM VERSION

WARMUP
3 ROUNDS
10 MIN JOG (5-7.5MPH) BAND PULL APARTS X 15
OR 10 MIN ROW BAND PLANK WALK OUT X 10 EACH
BICYCLE X :30

DEMO

DAY TWO WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
3 X 10
DB CURL + FRONT RAISE 2 CURLS THEN 1 RAISE. 10+ LBS
REPEAT SEQUENCE F0R 10 REPS.

BENCH INCLINE 2 WAY PLYO PUSH UP 3 X 8/8

(CLOSE/NORMAL) DEMO

DB CLOSE PRESS + DB BENCH 3 X 10 EACH 15-25+ LBS

CIRCUIT 2
BAND FRONT RAISE TO PULL APART 3 X 10 EACH

3 X 10 10-15 LBS DEMO

TRICEP KICKBACK COMPLEX TOGETHER + 1L + 1 R = 1 REP

DB SEATED ALT HIGH PULL 3 X 10 EACH (MODERATE) 15+ LBS

CIRCUIT 3
1/2 KNEELING DB CURL TO PRESS 3 X 10 EACH (MODERATE)

SA BENCH SUPPORTED DEMO

ROW 3 X 10 EACH

SLIDER KNEE TUCKS 3 X 12 EACH

FINISHER
Complete the exercises below.

Perform 2 rounds of 25 reps for each exercise.

SINGLE LEG V-UP

REVERSE CRUNCH 15 MINUTE

DEMO INCLINE WALK
CROSS MOUNTAIN CLIMBER 3.5 MPH 10%

HIP PUNCH
 WEEK FOUR, DAY TWO

UPPER BODY
HOME VERSION

WARMUP
3 ROUNDS
AT HOME OPTION #3 BAND PULL APARTS X 15
BAND PLANK WALK OUT X 10 EACH
:30 SPRINTS SHOULDER TAPS X 10

DEMO

DAY TWO WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
4 X 10
DB CURL + FRONT RAISE 2 CURLS THEN 1 RAISE.. REOEAR 10+ LBS
SEQUENCE F0R 10 REPS.

SEATED DIPS 4 X 15 DEMO

DB UPRIGHT ROW 4 X 10 15-25+ LBS

CIRCUIT 2
PALMS TO ELBOWS 3 X :30

3 X 10 10-15 LBS DEMO

TRICEP KICKBACK COMPLEX TOGETHER + 1L + 1 R = 1 REP

DB SEATED ALT ARNOLD PRESS 3 X 10 EACH (MODERATE) 15+ LBS

CIRCUIT 3
DB SHOULDER PRESS 3 X 10 (MODERATE) +5-10 LBS EACH SIDE

KNEELING OVERHEAD
TRICEP EXTENSION 3 X 10 DEMO

RB CRUNCH 3 X 20

FINISHER
Perform 2 rounds of 25 reps for each exercise.

SINGLE LEG V-UP

REVERSE CRUNCH
DEMO
CROSS MOUNTAIN CLIMBER

HIP PUNCH
 WEEK FOUR, DAY THREE

CARDIO XX CORE
CARDIO CORE
GYM VERSION

15 MIN
WARMUP STAIRMASTER
SPEED/LEVEL 8-12

DAY THREE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB REV LUNGE KNEE TO DRIVE 4 X 10 EACH 20+ LBS

DB OR MB ALTERNATING
SPLIT JUMPS 4 X 10 EACH 10+ LBS DEMO
LOW BOX FAST FEET 4 X :45 EACH

CIRCUIT 2
TRAP BAR JUMP SQUATS 3 X 10 10+ LBS EACH SIDE

LOW BOX JUMP SQUATS 3 X 10 DEMO

BENCH V UP KNEE TUCK 3 X 10 EACH

CIRCUIT 3
KB BURPEE 3 X 10 30+ LBS

SPIDERMAN PLANKS 3 X 10 EACH

KNEE TO ELBOW DEMO
BENCH POWER UP 3 X :45

FINISHER
Perform 2 rounds of 25 reps for each exercise.

SINGLE LEG V-UP

REVERSE CRUNCH
DEMO
CROSS MOUNTAIN CLIMBER

HIP PUNCH
 WEEK FOUR, DAY THREE

CARDIO XX CORE
CARDIO CORE
HOME VERSION

WARMUP
Perform 3 rounds of the following exercises for :30 each.

BODYWEIGHT MOUNTAIN CLIMBERS

BODYWEIGHT ALT. REVERSE LUNGES
BODYWEIGHT BURPEE
DEMO

DAY THREE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB REV LUNGE KNEE TO DRIVE 4 X 10 EACH 20+ LBS

ALTERNATING SPLIT JUMPS 4 X 10 EACH 10+ LBS DEMO

DB POWER JACKS 4 X :30 EACH

CIRCUIT 2
LONG LOOP BROAD JUMP 3 X :30

LONG LOOP CRUNCH 3 X 25 DEMO

LONG LOOP JOG IN PLACE 3 X :30

CIRCUIT 3
DB BURPEE 3 X 10

DB THRUSTER 3 X 10 DEMO

DB SIT UP 3 X 10

FINISHER
Perform 2 rounds of 25 reps for each exercise.

SINGLE LEG V-UP

REVERSE CRUNCH
DEMO
CROSS MOUNTAIN CLIMBER

HIP PUNCH
 WEEK FOUR, DAY FOUR

BACK X CORE
GYM VERSION

WARMUP
3 ROUNDS
10 MIN JOG (5-7.5MPH) JUMP ROPE TAPS X :60
OR 10 MIN ROW INCHWORM X 6
SHOULDER TAPS X 10
DEMO

DAY FOUR WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB CHEST SUPPORTED ROW 4 X 10/10 10-15 LBS
+ WIDE T-ROW

ASSISTED CHIN-UPS 4 X FAILURE DEMO

3 WAY BAND PULL APARTS 4 X 10/10/10

HORIZONAL/DIAGONAL LT/DIAGONAL RT

CIRCUIT 2
SINGLE ARM ROW 3 X 10 EACH 15-25+ LBS
BENCH SUPPORTED

DB T'S & Y'S 3 X 10 EACH DEMO

BENTOVER PLATE ROWS 3 X 15 5-10 LBS

CIRCUIT 3
1/2 KNLG SA FACE PULL 3 X 10 EACH

RB SA REAR DELT FLYS 3 X 10 EACH DEMO

MB SLAM + WALL PRESS 3 X 10 EACH 10+ LBS

FINISHER
Complete the exercises below.

Perform 2 rounds of 25 reps for each exercise.

SINGLE LEG V-UP

REVERSE CRUNCH TREAD OPTION #5

DEMO SPRINT & RECOVER
CROSS MOUNTAIN CLIMBER

HIP PUNCH
 WEEK FOUR, DAY FOUR

BACK X CORE
HOME VERSION

WARMUP
3 ROUNDS
JUMPING JACKS X 50
INCHWORM X 6
SHOULDER TAPS X 10

DEMO

DAY FOUR WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
DB FLOOR PRESS 4 X 10/10 10-15 LBS
NORMAL X CLOSE GRIP

POWER PUSH UP 4 X FAILURE DEMO

3 WAY BAND PULL APARTS 4 X 10/10/10

HORIZONAL/DIAGONAL LT/DIAGONAL RT

CIRCUIT 2
SINGLE ARM ROW 3 X 10 EACH 15-25+ LBS

SINGLE ARM BURPEE 3 X 6 EACH DEMO

DB LOW ROW X REVERSE FLY 3 X 8 EACH 5-10 LBS

CIRCUIT 3
LONG LOOP SINGLE ARM ROW 3 X 10 EACH

LONG LOOP LOW ROW 3 X 15 DEMO

RENEGADE ROW 3 X 10 EACH 10+ LBS

FINISHER
Perform 2 rounds of 25 reps for each exercise.

SINGLE LEG V-UP

REVERSE CRUNCH
DEMO
CROSS MOUNTAIN CLIMBER

HIP PUNCH
 WEEK FOUR, DAY FIVE

GLUTES X HAMSTRINGS
GYM VERSION

WARMUP
Perform 3 rounds of the following exercises.

LATERAL BAND WALKS X 10 LEFT/10 RIGHT

BANDED FIRE HYDRANTS X 15 EACH SIDE
BANDED DONKEY KICKS X 15 EACH LEG
BANDED GLUTE BRIDGE X 15
BANDED ABDUCTION X 15
BANDED SQUATS X 15

DEMO

DAY FIVE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
BB 1.5 HIP THRUSTER 4 X 10 REPS TOTAL 25-45+ LBS EACH SIDE
(PERFORM 1 FULL REP FOLLOWED BY HALF A REP)

SIDE LYING HIP ABDUCTION 4 X 15 EACH (BNICKFIT BANDS) DEMO

SINGLE LEG GLUTE BRIDGE 4 X 20 EACH (BNICK FIT BANDS)

CIRCUIT 2
HEEL ELEVATED GLUTE 3 X 20 (BNICKFIT BANDS)
BRIDGE + ABDUCTION

BANDED GOOD MORNING 3 X 20

WITH PLATE DEMO
DB 1.5 SUMO SQUAT 3 X 12 40+ LBS

CIRCUIT 3
HIGH BOX STEP-UP 3 X 10 EACH

BANDED QUADRUPED
DONKEY KICKS 3 X 10 EACH DEMO
BANDED STANDING 3 X 10 EACH
GLUTE KICKBACKS

FINISHER
Complete the exercises below.
Perform 2 rounds of 25 reps for each exercise.
SINGLE LEG V-UP
15-1 BANDED COUNTDOWN
BAND ABOVE KNEE
REVERSE CRUNCH TREAD OPTION
DEMO 15 GLUTE BRIDGE PICK ANY OPTION
CROSS MOUNTAIN CLIMBER 15 ABDUCTION
14 GLUTE BRIDGE
14 ABDUCTION
CONTINUE THIS PATTERN UNTIL YOU REACH 0. GOAL IS NO BREAK!
HIP PUNCH
 WEEK FOUR, DAY FIVE

GLUTES X HAMSTRINGS
HOME VERSION

WARMUP
Perform 3 rounds of the following exercises.

LATERAL BAND WALKS X 10 LEFT/10 RIGHT

BANDED FIRE HYDRANTS X 15 EACH SIDE
BANDED DONKEY KICKS X 15 EACH LEG
BANDED GLUTE BRIDGE X 15
BANDED ABDUCTION X 15
BANDED SQUATS X 15

DEMO

DAY FIVE WORKOUT

Perform each circuit as 3 exercises back to back. :60-:90 seconds in between each round.

CIRCUIT 1
GOBLET SUMO 1.5 SQUAT 4 X 10

4 X 15 EACH (BNICKFIT BANDS)

SIDE LYING HIP ABDUCTION
DEMO
MONSTER STEPS 4 X 20 EACH (BNICK FIT BANDS)

CIRCUIT 2
HEEL ELEVATED GLUTE 3 X 20 (BNICKFIT BANDS)
BRIDGE + ABDUCTION

ASSISTED SINGLE LEG RDL 3 X 12 EACH

DEMO
BANDED CURTSEY LUNGE 3 X 10 EACH
TO LEG RAISE

CIRCUIT 3
DB LATERAL LUNGE 3 X 8 EACH

RB DONKEY KICKS 3 X 10 EACH DEMO

BANDED STANDING 3 X 10 EACH
GLUTE KICKBACKS

FINISHER
Complete the exercises below.
Perform 2 rounds of 25 reps for each exercise.
SINGLE LEG V-UP
15-1 BANDED COUNTDOWN
REVERSE CRUNCH
BAND ABOVE KNEE
DEMO
15 GLUTE BRIDGE
CROSS MOUNTAIN CLIMBER 15 ABDUCTION
14 GLUTE BRIDGE
14 ABDUCTION
HIP PUNCH CONTINUE THIS PATTERN UNTIL YOU REACH 0. GOAL IS NO BREAK!
 WEEK FOUR, DAY SIX

FULL BODY
GYM VERSION

TIMED MILE
WARMUP GOAL BEAT
WEEK 3 TIME

DAY SIX WORKOUT

Each exercise is timed. Perform 40 seconds on, 20 seconds
rest. Complete each exercise 4x before moving to the next.

GLUTE BRIDGE TO TRICEP EXT 10+ LBS

SQUAT TO ALT PRESS 12-15 LBS

MOUNTAIN CLIMBER KNEE TUCK BODYWEIGHT

SUMO SQUAT TO UPRIGHT ROW 10-15 LBS

DB SQUAT TO RDL 15-20 LBS

BURPEE CHEST TO GROUND BODYWEIGHT

DEMO

FINISHER
500 abs! Perform 2 rounds of the following exercises.

BICYCLES X 100

TOE REACH X 50

FLUTTER KICKS X 50

OVER UNDERS X 50

DEMO
 WEEK FOUR, DAY SIX

FULL BODY
HOME VERSION

TIMED MILE
WARMUP GOAL BEAT
WEEK 3 TIME

DAY SIX WORKOUT

Each exercise is timed. Perform 40 seconds on, 20 seconds
rest. Complete each exercise 4x before moving to the next.

GLUTE BRIDGE TO TRICEP EXT 10+ LBS

SQUAT TO ALT PRESS 12-15 LBS

MOUNTAIN CLIMBER KNEE TUCK BODYWEIGHT

SUMO SQUAT TO UPRIGHT ROW 10-15 LBS

DB SQUAT TO RDL 15-20 LBS

BURPEE CHEST TO GROUND BODYWEIGHT

DEMO

FINISHER
500 abs! Perform 2 rounds of the following exercises.

BICYCLES X 100

TOE REACH X 50

FLUTTER KICKS X 50

OVER UNDERS X 50

DEMO
 WEEK 4 DAY 7
REST DAY

STRETCH OR TAKE A YOGA CLASS.

MAKE SURE TO STRETCH AFTER
EACH WORKOUT!
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