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The TACFIT Bodyweight Commando Daily Journal
Mission 1c “Commando” workout series
4x7 calendar
TACFIT® Tactical Fitness Systems
TACFIT Bodyweight Commando Workout Journal
Scott Sonnon, Chief Operations Officer Copyright 2014 by RMAX International
All rights reserved.
No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews.
For information address: RMAX International P.O. Box 501388 Atlanta, GA 31150 Website: WWW.RMAXINTERNATIONAL.COM
Email comments and questions to: [email protected]
TACFIT® is a registered trademark of Sconik International LLC.
DISCLAIMER:
The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs.
LEGAL STATEMENT:
When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision.
ATTENTION: Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury.
IMPORTANT:
Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to ensure their proper and safe use.
T A C F I T 4 X 7 C A L E N D A R
no intensity low intensity moderate intensity high intensity
Cycle 1 Mobility
1 Compensation
2 strength
3 conditioning
4
5 6
7
8
9 10 11 12 Cycle 4 Mobility
13 Compensation
14 Strength
15 Conditioning
16 Cycle 5 Mobility
17 Compensation
18 strength
19 conditioning
20 Cycle 6 Mobility
21 Compensation
22 Strength
23 Conditioning
24 Cycle 7 Mobility
25 Compensation
26 strength
27 conditioning
28
D A Y 1 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGE No Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S : As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Mobility Drill elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
closed chain elbow rotations
rear shoulder rotations
outside hip rotations
thorax rotations
air guitar
knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
D A Y 2 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGE Low Intensity Compensation
Target Heart Rate 40-60% Maximum
D I R E C T I O N S : As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill for 60 seconds in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for the second 30 seconds.
Spend more time in general if you need it on your compensation. You may also add other compensation as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Compensation Drill drill bit
downward facing dog
shoulder bridge
forearm frog
pigeon
standing sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
kneeling lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
seal elevated
rocking boat
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise). Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
T A C F I T B O D Y W E I G H T C O M M A N D O
D A Y 3 : S T R E N G T H L E V E L 3 " C O M M A N D O ” M O D E R A T E I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise).
T A C F I T B O D Y W E I G H T C O M M
3 A N D O
D A Y 4 : C O N D I T I O N I N G L E V E L " C O M M A N D O ” H I G H I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
D A Y 5 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGE No Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S : As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Mobility Drill elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
closed chain elbow rotations
rear shoulder rotations
outside hip rotations
thorax rotations
air guitar
knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
D A Y 6 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGE Low Intensity Compensation
Target Heart Rate 40-60% Maximum
D I R E C T I O N S : As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill for 60 seconds in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for the second 30 seconds.
Spend more time in general if you need it on your compensation. You may also add other compensation as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Compensation Drill drill bit
downward facing dog
shoulder bridge
forearm frog
pigeon
standing sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
kneeling lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
seal elevated
rocking boat
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise). Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
T A C F I T B O D Y W E I G H T C O M M A N D O
D A Y 7 : S T R E N G T H L E V E L 3 " C O M M A N D O ” M O D E R A T E I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise).
T A C F I T B O D Y W E I G H T C O M M
3 A N D O
D A Y 8 : C O N D I T I O N I N G L E V E L " C O M M A N D O ” H I G H I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
D A Y 9 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGE No Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S : As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Mobility Drill elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
closed chain elbow rotations
rear shoulder rotations
outside hip rotations
thorax rotations
air guitar
knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
D A Y 1 0 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGE Low Intensity Compensation
Target Heart Rate 40-60% Maximum
D I R E C T I O N S : As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill for 60 seconds in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for the second 30 seconds.
Spend more time in general if you need it on your compensation. You may also add other compensation as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Compensation Drill drill bit
downward facing dog
shoulder bridge
forearm frog
pigeon
standing sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
kneeling lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
seal elevated
rocking boat
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise). Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
T A C F I T B O D Y W E I G H T C O
S T R E N G T H L E V E L M
3 M A N D O
D A Y 1 1 : " C O M M A N D O ” M O D E R A T E I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise).
T A C F I T B O D Y W E I G H T C O M M A N D O
D A Y 1 2 : C O N D I T I O N I N G L E V E L 3 " C O M M A N D O ” H I G H I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
D A Y 1 3 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGE No Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S : As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Mobility Drill elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
closed chain elbow rotations
rear shoulder rotations
outside hip rotations
thorax rotations
air guitar
knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
D A Y 1 4 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGE Low Intensity Compensation
Target Heart Rate 40-60% Maximum
D I R E C T I O N S : As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill for 60 seconds in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for the second 30 seconds.
Spend more time in general if you need it on your compensation. You may also add other compensation as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Compensation Drill drill bit
downward facing dog
shoulder bridge
forearm frog
pigeon
standing sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
kneeling lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
seal elevated
rocking boat
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise). Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
T A C F I T B O D Y W E I G H T C O
S T R E N G T H L E V E L M
3 M A N D O
D A Y 1 5 : " C O M M A N D O ” M O D E R A T E I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise).
T A C F I T B O D Y W E I G H T C O M M A N D O
D A Y 1 6 : C O N D I T I O N I N G L E V E L 3 " C O M M A N D O ” H I G H I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
D A Y 1 7 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGE No Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S : As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Mobility Drill elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
closed chain elbow rotations
rear shoulder rotations
outside hip rotations
thorax rotations
air guitar
knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
D A Y 1 8 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGE Low Intensity Compensation
Target Heart Rate 40-60% Maximum
D I R E C T I O N S : As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill for 60 seconds in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for the second 30 seconds.
Spend more time in general if you need it on your compensation. You may also add other compensation as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Compensation Drill drill bit
downward facing dog
shoulder bridge
forearm frog
pigeon
standing sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
kneeling lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
seal elevated
rocking boat
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise). Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
T A C F I T B O D Y W E I G H T C O
S T R E N G T H L E V E L M
3 M A N D O
D A Y 1 9 : " C O M M A N D O ” M O D E R A T E I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise).
T A C F I T B O D Y W E I G H T C O M M A N D O
D A Y 2 0 : C O N D I T I O N I N G L E V E L 3 " C O M M A N D O ” H I G H I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
D A Y 2 1 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGE No Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S : As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Mobility Drill elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
closed chain elbow rotations
rear shoulder rotations
outside hip rotations
thorax rotations
air guitar
knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
D A Y 2 2 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGE Low Intensity Compensation
Target Heart Rate 40-60% Maximum
D I R E C T I O N S : As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill for 60 seconds in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for the second 30 seconds.
Spend more time in general if you need it on your compensation. You may also add other compensation as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Compensation Drill drill bit
downward facing dog
shoulder bridge
forearm frog
pigeon
standing sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
kneeling lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
seal elevated
rocking boat
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise). Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
T A C F I T B O D Y W E I G H T C O
S T R E N G T H L E V E L M
3 M A N D O
D A Y 2 3 : " C O M M A N D O ” M O D E R A T E I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise).
T A C F I T B O D Y W E I G H T C O M M A N D O
D A Y 2 4 : C O N D I T I O N I N G L E V E L 3 " C O M M A N D O ” H I G H I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
D A Y 2 5 : M O B I L I T Y
Resting Heart Rate Heart Rate Maximum
220-AGE No Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S : As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Perform 60 seconds of each mobility drill in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Mobility Drill elbow rotations
shoulder rotations
gunslinger
inside hip rotations
outside knee circles
spinal rotations
closed chain knee rotations
tai chi twist
closed chain elbow rotations
rear shoulder rotations
outside hip rotations
thorax rotations
air guitar
knee infinities
cat dog spinal wave
knee to chest leg swing
tea ceremony arm wave
spinal wave
D A Y 2 6 : C O M P E N S A T I O N
Resting Heart Rate Heart Rate Maximum
220-AGE Low Intensity Compensation
Target Heart Rate 40-60% Maximum
D I R E C T I O N S : As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
Perform 60 seconds of each compensation drill for 60 seconds in circuit style, one after another for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for the second 30 seconds.
Spend more time in general if you need it on your compensation. You may also add other compensation as long as you perform at minimum the drills listed on this page.
T A C F I T B O D Y W E I G H T C O M M A N D O
Compensation Drill drill bit
downward facing dog
shoulder bridge
forearm frog
pigeon
standing sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
kneeling lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
seal elevated
rocking boat
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise). Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
T A C F I T B O D Y W E I G H T C O
S T R E N G T H L E V E L M
3 M A N D O
D A Y 2 7 : " C O M M A N D O ” M O D E R A T E I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
Rest 1 minute. Then move on to the next exercise, and so on through the workout for a total of 30 minutes.
If your technique level decreases, then slow down until you can keep very good technique. If you cannot, pause, exhale and recover for the rest of the time until the next exercise begins.
During your 10 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.
After completing all sets of each exercise, take your heart rate for one minute, and exhale as you count to slow down your heart rate, before the first set of the next exercise begins (and also after the final exercise before the cooldown begins.)
COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
DATE Heart Rate Maximum: 220-AGE Target Heart Rate 80-100% Maximum
MISSION 1C Round 1 Round 2 Round 3 Round 4 Round 5 Round 6 Round 7 Round 8 Heart Rate
Front Lunge Leap
Plank Push Squat
Sit Thru Climb
Guard Pushup
Spinal Rock Drop
Tripod Overhead Twist
D I R E C T I O N S : WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.
WORK-OUT: The circuit involves a 20/10x8 protocol. Begin with the first exercise and complete 8 rounds of 20 seconds exercise followed by 10 seconds rest (in other words, you’re working for 20 seconds, resting for 10 seconds, working for 20 seconds, resting for 10 seconds, etc until you’ve completed all 8 rounds for that movement, for a total of 4 minutes per exercise).
T A C F I T B O D Y W E I G H T C O M M A N D O
D A Y 2 8 : C O N D I T I O N I N G L E V E L 3 " C O M M A N D O ” H I G H I N T E N S I T Y
Warm-Up
Elbow Rotations
Shoulder Rotations
Gunslinger
Inside Hip Rotations
Outside Knee Circles
Spinal Rotations
Cool-Down
Drill Bit
Downward Dog
Shoulder Bridge
Forearm Frog
Pigeon
Standing Sidebend
