TABLE OF CONTENTSNarrow Grip Pull Up Max Pull Up Bar/Step 2:30 Oblique V Ups 25/25 1:30 Your Choice Pull Ups Max Pull Up Bar/Step 2:00 Standard Crunches 25 1:30 Break 1:30 Lawnmowers,

WORKOUT # NAME PAGE

1 CHEST-ABS-CORE 1

2 BACK-ABS-CORE 2

3 SHOULDERS-ABS-CORE 3

4 ARMS-ABS-CORE 4

5 LEGS-ABS-CORE 5

6 CHEST-BACK-ABS 6

7 SHOULDERS-LEGS-ABS 7

8 CHEST-TRICEPS-ABS 8

9 BACK-BICEPS-ABS 9

10 LEGS-BACK-ABS 10

11 CHEST-SHOULDERS-TRICEPS-ABS 11

12 ABS 12

13 FUNCTIONAL CORE ONE 13

14 STABILIZER ONE 14

15 STABILIZER TWO 15

16 YOGA ONE 16

17 FLEXIBILITY ONE 17

18 CIRCUIT ONE 18

19 CIRCUIT TWO 19

20 CARDIO ONE 20

21 CARDIO TWO 21

22 BACK-ARMS 22

23 SHOULDERS-LEGS 23

24 CORE 24

25 BACK-BICEPS 25

26 CORE-CHEST 26

27 LEGS-CORE 27

28 FULL BODY 28

29 CHEST-BACK 29

30 LEGS-SHOULDERS 30

31 SHOULDERS-ARMS 31

32 SHOULDERS-LEGS 32

33 BACK-ARMS 33

34 LEGS-CORE 34

35 BACK-LEGS 35

36 SHOULDERS-ARMS 36

37 FULL BODY 37

38 ARMS-BACK 38

39 BACK-SHOULDERS 39

TABLE OF CONTENTS

1 © 2015 RivalHealth. All Rights Reserved

This is where strength training begins, good old fashioned pushups - and a wide variety. We mix in a good dose

of abs and core work to keep your heart rate going during the entire workout. You will be amazed how quickly you will notice

your upper body and core develop but you have to push yourself on each set, it’s all about max reps!

EXERCISE REPS TOOLS DURATION

March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30

Alternating Yoga Reaches 0:30

Neck Stretches 0:30

Chest Expansions 0:30

Palm Up Chest Extensions 0:30

Shoulder/Chin Tucks 0:30

Tricep Shoulder Tucks 0:30

Hand Clasp Chest/Back Stretch 0:30

Ballistic Stretch Hug 0:30

Arm Shakes 0:30

Standard Push Ups Max Push Up Bars 2:00

Standard Crunch 25 1:30

Military Push Ups Max Push Up Bars 2:00

Bicycles 25/25 1:30

Wide Stance Push up Max Push Up Bars 2:00

In and Outs 25 1:30

Incline Push Ups Max Chair/Bars 2:00

Wide Leg Sit Ups 25 1:30

Chair Dips Max Chair(s) 2:00

Oblique V Ups 25/25 1:30

Break 1:00



Military Push Ups Max Push Up Bars 2:00

Pulse Up 25 1:30

Wide Grip Push up Max Push Up Bars 2:30

V-Up 25 1:30




Mason Twists 50 1:30

Cobra 0:30

Pot Stirs 0:30



WORKOUT #1: CHEST-ABS-CORE

© 2014 RivalHealth. All Rights Reserved 2

The perfect compliment to a chest routine - pull ups, again a wide variety so you keep your muscles “confused” and

avoid plateaus. Your abs and core will get a double blast because pull ups engage your mid section on every rep. Add in the

lower back workouts and you have the foundation for the other routines.


Workout #2: BACK-ABS-CORE


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30


Neck Stretches 0:30



Large Shoulder Circles 0:30


Wide Leg Hang Stretch 0:30

Ballistic Leg Stretch 0:30


Arm Shakes 0:30

Standard Pull Ups Max Pull Up Bar/Step 2:00

Supermans 3 1:30

Standard Chin Up Max Pull Up Bar/Step 2:00


Wide Grip Pull Up Max Pull Up Bar/Step 2:00


Narrow Grip Chin Up Max Pull Up Bar/Step 2:00

V-Up 25 1:30

Narrow Grip Pull Up Max Pull Up Bar/Step 2:30


Your Choice Pull Ups Max Pull Up Bar/Step 2:00

Standard Crunches 25 1:30

Break 1:30

Lawnmowers, Each Side 8-10/10-15 Dumbells/bands 2:00

Bent over Row 8-10/10-15 Dumbells/bands 2:00

Straight Leg Dead Lift 8-10/10-15 Dumbells/bands 2:00







Supermans 3 1:00

Cobra 0:30


Pot Stirs 0:30






Workout #3: Shoulders-ABS-CORE


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30

Small Arm Circles 1:00

Big Arm Circles 0:30




Shoulder Rolls/Back-Forward 0:30

Reach up/back to wall chest stretch 0:30


Arm Shakes 0:30

Standard Y-Press 8-10/10-15 Dumbells/bands 2:00



Bicycles 25/25 1:30

Front Y-Press 8-10/10-15 Dumbells/bands 2:00



V-Up 25 1:30

Front Deltoid Raise 8-10/10-15 Dumbells/bands 1:30

Rear Deltoid Lift 8-10/10-15 Dumbells/bands 1:30

Shrugs 8-10/10-15 Dumbells/bands 1:30

In and Outs 25 1:00

Break 1:00

Front Deltoid Raise 8-10/10-15 Dumbells/bands 1:30



Oblique V-Ups 25/25 1:30

Side Deltoid Raise 8-10/10-15 Dumbells/bands 1:30



Mason Twist 50 1:30

Side Deltoid Raise 8-10/10-15 Dumbells/bands 1:30




Cobra 0:30


Pot Stirs 0:30




Biceps & Triceps, the glamour muscles. Everyone wants toned arms but this not about looking great on the beach, it is

about doing exercises that will improve your ability to perform every other routine in your program. Focus on technique

and form, not the weight. Use the ab exercises to give your arms a rest - they will need it.

Workout #4: ARMS-ABS-CORE


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30


Neck Stretch 0:30



Hand Clasp Chest/ Back Stretch 0:30

Shoulder Rolls/ Back-Forward 0:30



Arm Shakes 0:15

Alternating Bicep Curl 8-10/10-15 Dumbells/bands 1:30

Alternating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00

Supermans 3 1:30

Alternating Bicep Curl 8-10/10-15 Dumbells/bands 1:30


Standard Crunches 25 1:30

Alternating Wide Bicep Curl 8-10/10-15 Dumbells/bands 1:30

Over-the-head Tricep Extension 8-10/10-15 Dumbells/bands 2:00

Oblique V-Up 25/25 1:30

Alternating Wide Bicep Curl 8-10/10-15 Dumbells/bands 1:30

Over-the-head Tricep Ext. 8-10/10-15 Dumbells/bands 2:00

Pulse Ups 25 1:00

Break 1:00

Alternating Inward Bicep Curl

8-10/10-15 Dumbells/bands 1:30

Lying down Tricep Ext. 8-10/10-15 Dumbells/bands 2:00

In and Outs 25 1:30

Alternating Inward Bicep Curl 8-10/10-15 Dumbells/bands 1:30

Lying down Tricep Ext. 8-10/10-15 Dumbells/bands 2:00


Single Arm Leg Curls 8-10/10-15 Dumbells/bands 1:30


Leg Holds 4 x 15 Sec Dumbells/bands 1:30

Single Arm Leg Curls 8-10/10-15 Dumbells/bands 1:30



Cobra 0:30

Finger Pull Backs 0:30

Pot Stirs 0:30


O-T-H Tricep Pull Stretch 0:30


Most people neglect legs, yet they are the biggest muscle group in the body. So, turn on this fat-burning engine by

toning and strengthening your legs with some simple but productive moves. This routine will improve your balance, your

athletic ability and help you prevent injury, heck it may even help you fix a current injury if you concentrate on proper form.

We throw the abs and core in to give your legs some much needed breaks throughout the routine.

Workout #5: LEGS-ABS-CORE


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30

Walk Lunges 1:00


Quad Stretch 0:30

Downward Dog 0:30

Yoga Hang Stretch 0:30

Leg Shakes 0:30

Squat-Calf Raise-Arms Out 25 Dumbells/Bands 2:00


Single Leg Squat-Back Leg Up 20/20 Chair 2:00

Bicycles 25/25 1:30

Wall Squats 4 2:00

In and Outs 25 1:30

Single Leg Skaters 20/20 2:00


Single Leg Dead Lift 20/20 2:00


Break 1:30

Single Leg Wall Squat 6 2:00


Step Back Lunge 20/20 2:00

Pulse Up 25 1:30

3-Direction Lunge 5 x each leg 2:00

V-Up 25 1:30

Single Leg Skater Jumps 25 2:00


Calf Raises15/10, 3 ways

Dumbells/Bands 2:00

Mason Twists 50 1:30

Cobra 0:30


Quad Stretch 1:00

Downward Dog 1:00


OK, so you made it through some of our basic strength routines and are ready for the next step. We combine two

of the major muscle groups in one hard hitting routine. You will do a pushup followed by a pull up, then do it all over again 10

times. Then when you are finished, you get to jump right into our Abs and Core routine to top it off. This is advanced but will

really keep your muscles guessing and move you to the next phase of fat burning and muscle toning.

Workout #6: CHEST-BACK-ABS


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30


Neck Stretches 0:30







Arm Shakes 0:30


Standard Pull Ups Max Pull Up Bar/Chair 2:00

Diamond Push Ups Max 2:00

Reverse Grip Chin Ups Max Pull Up Bar/Chair 2:00

Under the Fence Push Ups Max 2:00

Wide Grip Pull Ups Max Pull Up Bar/Chair 2:00


Narrow Grip Chin Ups Max Pull Up Bar/Chair 2:00


Narrow Grip Pull Ups Max Pull Up Bar/Chair 2:00

Break 1:00

Side To Side Push Ups Max 2:00

Your Choice Pull Ups Max Pull Up Bar/Chair 2:00

Front/Back Position Push Ups Max 2:00

Side to Side Pull Ups Max Pull Up Bar/Chair 2:00

Diamond Push Ups Max 2:00

Narrow Grip Chin Ups Max Pull Up Bar/Chair 2:00

Under the Fence Push Ups Max 2:00

Narrow Grip Pull Ups Max Pull Up Bar/Chair 2:00


Standard Pull Ups Max Pull Up Bar/Chair 2:00

Shakers 0:30


Pot Stirs 1:00





One of Pete’s favorites and another advanced strength routine. Upper body then lower body - repeat. Your heart

rate will stay elevated but because we are doing vertical training (upper/lower) you will be able to blast a muscle group to

max reps and rest it while you hit the other one. Oh yea, then we throw Abs and Core at you when it’s all done.

Workout #7: SHOULDERS-LEGS-ABS


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30

Walk Lunges 1:00


Quad Stretch 1:00

Downward Dog 0:30

Yoga Hang Stretch 0:30

Small Shoulder Circles 0:30


Shoulder Chin Tucks 0:30

Leg Shakes 0:30

Squat-Calf Raise-Arms Up 25 2:00

Alternating Shoulder Press 8-10/10-15 Dumbells/Bands 2:00

Single Leg Squat-Back Leg on Chair 25/25 Chair 2:00

Pike Press 8-10/10-15 Dumbells/Bands 2:00

Wall Squats 6 2:00

Alternating Shoulder Raises 16 Dumbells/Bands 2:00


Scarecrows 8-10/10-15 Dumbells/Bands 2:00


Small Shoulder Circles 8-10/10-15 Dumbells/Bands 2:00

Break 1:00

Single Leg Wall Squat 6 2:00

Upright Row to Arnold Press 8-10/10-15 Dumbells/Bands 2:00

Step Back Lunge 25/25 Dumbells/Bands 2:00

Standard Shoulder Press 8-10/10-15 Dumbells/Bands 2:00

Dumbell Squat 25 Dumbells/Bands 2:00

Pike Press Max 2:00

Single Leg Skater Jumps 25 2:00

Alternating Shoulder Raises 16 Dumbells/Bands 2:00

Calf Raises15/10, 3 ways

Dumbells/Bands 2:00

Large Shoulder Circles 15 1:00

Shakers 0:30

Pot Stirs 0:30




Quad Stretch 0:30

Downward Dog 0:30


You work your triceps while doing chest anyhow, so why not really hit them during the same routine? This is a

nice mixture of max-rep body weight moves and intense dumbbell exercises. It’s all about building upper body strength so

you can tone and burn fat. This is balanced by the Back and Biceps workout so keep every muscle group working in synergy.

Abs and Core await you after this workout - stick it out and get it done!

Workout #8: CHEST-TRICEPS-ABS


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30


Neck Stretches 0:30







Arm Shakes 0:30


Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00

Sphinx Push Ups Max 2:00

One Dumbell Overhead Tricep Ext. 8-10/10-15 Dumbells/bands 2:00

Slow Motion Push Ups Max Push Up Bars 2:00

Alternating Front/Back Overhead Tricep Ext.



Lying Down Overhead Tricep Extensions



Rotating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00

Break 1:00

Side To Side Push Ups Max 2:00

Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00

Alternating Yoga Reach Push Ups Max 2:00

One Dumbell Overhead Tricep Ext. 8-10/10-15 Dumbells/bands 2:00


Alternating Front/BackOverhead Tricep Ext.



Lying Down Overhead Tricep Ext. 8-10/10-15 Dumbells/bands 2:00


Rotating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00

Shakers 0:30


Pot Stirs 0:30





Back exercises engage your biceps so we created a routine to build on this synergy and push you to your limits.

Go after the max reps in the pull up exercises and concentrate on form - gutting out the last 2 or 3 reps in each dumbbell

move. You will get the most on those last reps, so hang in there - you have Abs and Core to rest after this routine.

Workout #9: BACK-BICEPS-ABS


March In Place / Jog In Place 1:30

Jumping Jacks 0:30


Neck Stretches 0:30




Wide Leg Hanging Stretch 0:30

Ballistic Stretch Hug / Arm Shakes 0:30

Standard Pull Ups Max Pull Up Bar/Step 2:00

Standing Alternating Bicep Curls 8-10/10-15 Dumbells/bands 2:00

Standard Chin Up Max Pull Up Bar/Step 2:00

Standing Inside Out Alternating Curls 8-10/10-15 Dumbells/bands 2:00

Wide Grip Pull Up Max Pull Up Bar/Step 2:00

Crouching Curls 8-10/10-15 Dumbells/bands 2:00

Narrow Grip Chin Up Max Pull Up Bar/Step 2:00

Isolated One Arm Supported Curls 8-10/10-15 Chr/Dumb/bands 2:00

Break 1:00


Standing Alternating Hammer Curls 8-10/10-15 Dumbells/bands 2:00


Standing One Arm Hold, Isolation Curls



Standing Curl Up/Hammer Down Alternating Curls



Strip Set Curls (X lbs, X-5 lbs, X-10 lbs, X-15 lbs) 4 sets in a row


Arm Shakes 0:30

Finger Forearm Stretch 0:30


Pot Stirs 0:30




Another upper body then lower body - repeat. Not only do you build strength in this routine but you get a great cross

training workout by keeping your heart rate elevated. Back and Legs are two of the biggest muscle groups, so get those

fat-burning engines cranking and work max reps as hard as you can. Form is critical here, you want to train your muscles to

work in different planes so you prevent injury in every day activities and help you perform in any athletic event. Then hit

your Abs and Core just to top things off.

Workout #10: LEGS-BACK-ABS


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30

Walk Lunges 0:30


Quad Stretch 0:30

Downward Dog 0:30

Shoulder Circles 0:30

Alternating Yoga Side Stretch 0:30


Single Leg Wall Squat 6 x 10 sec 1:30

Standard Pull Up Max 2:00

Step Back Lunge 20/20 Dumbells/Bands 2:00

Reverse Grip Chin Up Max 2:00

3-Direction Lunge 5 x each leg Dumbells/Bands 2:00

Wide Grip Pull Up Max 2:00

Single Leg Skater Jumps 25/25 2:00

Narrow Grip Chin Up Max 2:00

Calf Raises15/10,3 ways

Dumbells/Bands 2:00

Narrow Grip Pull Up Max 2:00

Break 1:00

Squat-Calf Raise-Arms Out 25 Dumbells/Bands 2:00

Lawnmowers8-10/10-15,

eachDumbells/Bands 2:00

Single Leg Squat-Back Leg Up 20/20 Chair 2:00

Supermans 4 x 15 sec 2:00

Wall Squats 6 x 10 sec 2:00

Rotated Lawnmowers 8-10/10-15 Dumbells/Bands 2:00


Bent over Row 8-10/10-15 Dumbells/Bands 2:00


Supermans 4 x 15 sec 1:30

Pot Stirrers 0:30

Alternating Yoga Side Stretch 0:30



Quad Stretch 1:00

Downward Dog 1:00


We nicknamed this the Dread Pirate Roberts - it sounds really intimidating but when you get through it you realize it’s

just a great workout! Three body parts, all complimenting each other during each move. You will really feel this at the end IF

you push yourself on each move. How will you know? Hey, if you can still knock out a lot of push ups in the last few sets you

aren’t pushing hard enough - period. So, dig deep. You can always rest your muscles during Abs and Core.

Workout #11: CHEST-SHOULDER-TRICEPS-ABS


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30

Small Arm Circles 0:30

Big Arm Circles 0:45






Ballistic Stretch Hug/Shakers 0:15




Wide Stance Push Ups Max Push Up Bars 2:00

Pike Press Max Push Up Bars 2:00

One Arm Tricep Side Push Ups Max Dumbells/bands 2:00

Incline Push Ups MaxPush Up Bars/

Chair2:00


Lying Down Tricep Extension 8-10/10-15 Dumbells/bands 2:00

Break 1:00

Under the Fence Push Up Max 2:00

Alternating Front/Side Deltoid Raise 8-10/10-15 Dumbells/bands 2:00



Upright Row to Two Arm Shoulder Press


One Dumbell Overhead Tricep Extensions



Military Push Ups Max 2:00

Shoulder Pours 8-10/10-15 Dumbells 2:00


Shakers 0:30


Finger/Forearm Stretch 0:30

Pot Stirs 0:30




We use our Abs and Core in a lot of workouts, and for the first group of strength routines you will see these

moves woven into the routine. Use this DVD to work on your form and endurance for these exercises. We put this at the

end of the more advanced strength videos so you can jump right in. Don’t do this two days in a row, this is hard and your body

needs the rest. No simple sit-ups or crunches here... just a lot of variety and multi-planar moves so you hit your entire core.

Workout #12: ABS



Straight Leg Sit Up - Wide 25 2:00

V-Ups 25 2:00

Bicycles (F/R) 25/25 2:00


Scissors 25 1:00

Oblique V-Ups (L/R) 25/25 2:00

Leg Raise Hold 30 Secs 1:00

Alternating Knee Touches 25 2:00

Elevated Mason Twist 50 Dumbell 2:00

Upward Dog 1:00

Downward Dog 1:00





Workout #13: FUNCTIONAL CORE ONE


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30

Walk Lunges 1:00


Quad Stretch 0:30

Downward Dog 0:30

Alternating Yoga Reach Stretch 0:30

Small Shoulder Circles 0:30



Leg Shakes 0:30

Squat Y Press 25 Dumbells/Bands 2:00

Spider Man Push Ups Max 2:00

Floor to shelf from Lunge 15/15 Dumbells/Bands 2:00

Superman to Boat 10 2:00

Stationary Side Skaters 20 2:00

Push Ups to Side Stand Max 2:00

Knee to Elbow 25 2:00

Sphinx Push Up Max 1:30

Leaning Lunges with Arms Ext’d 20 2:00

Plank Hold 3, 10 sec/each 1:30

Break 1:00

3 Way Lunge 5 x each side 2:00

Side Hip Raise 15/Side 2:00

Lunge to Side Lateral Raise 20 Dumbells/Bands 2:00

Side to Side Fly Push Ups Max 2:00

Lunge to Curl to Shoulder Press to Triceps

25 2:00

Oblique V-Ups 25/Side 2:00

Single Leg Squat with Knee Raise 25 2:00

Side Tri-Rise Max 2:00

Squat to Calf Raise 25 Dumbells/Bands 2:00

Simple Crunch 25 1:00

Cobra 0:30

Pot Stirs 1:00




Quad Stretch 1:00

Downward Dog 1:00


This routine is for those of us who have never exercised or are recovering from an injury. You need to start slowly

and build up your core and balance mechanisms before moving on to other workouts. This is a key advantage of RivalHealth

- we help you get started, not just throw you to the wolves and hope you make it. Make sure you can get through this routine

before moving on.

Workout #14: STABILIZER ONE


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30


Neck Stretches 0:30




Wide Feet Hamstring Stretch Hang 0:30

Quad Stretch 1:00

Downward Dog 0:30

Standing Yoga Hamstring Stretch 1:00

Single-Leg Balance 3 x 10 Sec:/Leg Roll, Pad, Board 2:00

Single-Leg Bal. w/ Multiplanar reach 3 x 10 Sec./Leg 2:00

Single-Leg Rotation 15/Leg Ball/Dumbell 2:00

Single-Leg Lift and Chop 15/Leg Ball/Dumbell 2:00

Single-Leg Squat 15/Leg Dumbells 2:00

Single-Leg Squat Touchdown 15/Leg Dumbells 2:00

Single-Leg Romanian Deadlift 15/Leg Dumbells 2:00

Step up to Balance 15/Leg Dumbells/Step 2:00

Step up to Balance - Side 15/Leg Dumbells/Step 2:00

Step up to Balance - Turn 15/Leg Dumbells/Step 2:00

Rest 1:00

Lunge to Balance 15/Leg Dumbells 2:00

Single-Leg Forward Hop with Stabilization

15/Leg 2:00

Single-Leg Sideways Hop with Stabilization

15/Leg 2:00

Single-Leg Turning Hop with Stabilization

15/Leg 2:00

Single-Leg Box Hop Up 15/Leg 2:00

Single-Leg Box Hop Down 15/Leg 2:00


Quad Stretch 1:00


Downward Dog 0:30




This is the second routine for those of us who have never exercised or are recovering from an injury. You need

to start slowly and build up your core and balance mechanisms before moving on to other workouts. This is key advantage

of RivalHealth - we help you get started, not just throw you to the wolves and hope you make it. Make sure you can get

through this routine before moving on.

Workout #15: STABILIZER TWO


March In Place 0:30

Jog In Place 0:30

Jumping Jacks 0:30


Neck Stretches 0:30





Quad Stretch 1:00

Downward Dog 0:30


Standard Push Up 10 2:00

Single-Leg Balance with Multiplanar reach and Side Arm Raise

3 x10 Sec./Leg Dumbell 2:00


Single-Leg Lift and Chop 15/Leg Ball/Dumbell 2:00

Push Up with One Arm Raise to Side 10 Dumbells 2:00

Single-Leg Squat Touchdown with Front Arm Raise

15/Leg Dumbells 2:00

Single-Leg Romanian Deadlift with Arm Curl

15/Leg Dumbells 2:00

Step up to Balance with Shoulder Press

15/Leg Dumbells/Step 2:00

Push Up on Chair with One Leg Up 10 Chair 2:00

Step up to Balance - Turn 15/Leg Dumbells/Step 2:00

Rest 1:00

Lunge to Balance with Arm Curl 15/Leg Dumbells 2:00

Single-Leg Forward Hop with Stabilization

15/Leg 2:00

Single-Leg Sideways Hop with Stabilization

15/Leg 2:00

Single-Leg Turning Hop with Stabilization

15/Leg 2:00

Single-Leg Box Hop Up 15/Leg 2:00

Single-Leg Box Hop Down 15/Leg 2:00


Quad Stretch 1:00


Downward Dog 0:30




Yoga? Yep, Yoga. This routine ties all of the other workouts together. Strength, flexibility, core work, breathing - all critical.

Yoga allows your body to mend but at the same time you will be amazed at how challenging this routine is. Your

joints will thank you and so will your muscles. Flexibility is very important to prevent injury and Yoga is the foundation.

Remember to relax and breath as Yvonne walks you through this level one routine and look for level two and three routines

in the future.

Workout #16: YOGA ONE

EXERCISE REPS TOOLS

Centering Floor Work

Core Work

Child's Pose

Downward Facing Dog

Plank Pose

Modified Chaturanga

Cobra

Child’s Pose

Downward Facing Dog

Crouching Dog

Vinyasa Flow

3 Legged Downward Facing Dog

Low Lunge

Side Prayer Twist

3 Legged Plank / Porch Swing

Warrior 2 / Virabhadrasana

Reverse Warrior

Extended Side Angle

Triangle Pose / Trikonasana

Dolphin Pose

Grounding Floor Work

Corpse Pose / Savasana


Consider this THE recovery workout. Strength, Cardio, Flexibility - you cant have one without the others. We schedule

this into your fitness plans when we know you need it. However, this is the only workout you could do every day. It’s that

important and can only help you. Flexibility helps you perform but most importantly it is the key to injury prevention.

Workout #17: FLEXIBILITY ONE

EXERCISE REPS WGT TOOLS

Toe Balance w/ Shoulder Opening

Bound Angle Pose / Baddha Konasana

Seated Straddle / Upavistha Konasana

Seated Twist

Head to Knee Pose / Janushirasana

Wide Knee Child’s Pose / Tadpole

Wide Knee Child’s Pose w/ a Twist

Pigeon Pose / Eka Pada Rajakapotasana

Downward Facing Dog / Adho Mukha Svanasana

Pigeon Pose / Eka Pada Rajakapotasana

Walk the Dog

Lying Twist


Consider this the Full Monty. We hit it all, every body part in one challenging and fast paced workout. For those looking

to tone and build cardiovascular endurance, circuits are it. Upper body and lower body at a pace that will keep your heart

rate up yet tone your muscles without building bulk. You can do this workout at any level and continue to push yourself with

pace, reps and intensity.

Workout #18: CIRCUIT ONE


March/Jog in Place 1:30

Jumping Jacks / Walking Lunges 20 2:00

Quad and Hamstring stretches 1:00


Neck Stretch 0:30







Standard Push Up Max Reps Push Up Bars 2:00

Dumbell Squat 25 Dumbells/bands 1:30

Standard Pull Up Max Reps Chair Assist 2:00

Step Back Lunge 25 Each Leg Dumbells 2:00

Standing Shoulder Press 8-10/10-15 Dumbells/bands 2:00

Rest 1:00

Chair Dip Max Reps Chair 2:00

Single Leg Squat 25 Each Leg Dumbells 2:00

Narrow Grip Chin Up Max Reps Chair Assist 2:00

Lunges 25 Each Leg Dumbells 2:00

Side Deltoid Shoulder Raises 8-10/10-15 Dumbells/bands 1:30

Rest 1:00

Incline Push Up (with chair) Max Reps Chair/Push up Bars 2:00

Wall Squat 3 x 20 Sec. 1:30

Lawn Mower 8-10/10-15 Dumbells/bands 2:00

Squat to Calf Raise 25 Dumbells 1:30

Front Deltoid Shoulder Raises 8-10/10-15 Dumbells/bands 2:00

Rest (Then Bonus Set) 1:00

Military Push Up Max Reps Push Up Bars 2:00

Single Leg Skater Toe Touch 25 Each Leg 2:00

Straight Leg Dead Lifts with Curl 8-10/10-15 Dumbells/bands 1:00

Calf Raises 25 Each Dir. Dumbells 2:00

Standard Chin Up Max Reps Chair 1:30



Neck Stretch 0:30








Consider this the Full Monty’s twin. We mix it all up again and hit every body part in one challenging and fast paced

workout. For those looking to tone and build cardiovascular endurance, circuits are it. Upper body and lower body at a pace

that will keep your heart rate up yet tone your muscles without building bulk. You can do this workout at any level and

continue to push yourself with pace, reps and intensity - just follow our lead.

Workout #19: CIRCUIT TWO


March/Jog in Place 1:30

Jumping Jacks / Walking Lunges 20 2:00



Neck Stretch 0:30







Standard Push Up Max Reps Push Up Bars 2:00

Jumping Jacks 60 Seconds 1:30

Standard Pull Up Max Reps Chair Assist 2:00

Step Ups with Hops 60 Seconds 1:30

Standing Shoulder Arnold Press 8-10/10-15 Dumbells/bands 2:00

Rest 1:00

Run in Place 60 Seconds 1:30

Squat Jumps 45 Seconds 1:30

Standard Crunches 60 Seconds 1:30

Lunges with kickback curl and press 20 Dumbells 2:00

Side Step with Knee Up 60 seconds 1:30

Rest 1:00

Spiderman Push Ups Max Reps 2:00

Speed Skaters 60 Seconds 1:30

Supermans 60 Seconds 1:30

Jumping Jacks 60 Seconds 1:30

Dumbell Push Ups with Front Raise Max Reps Dumbells 2:00

Rest (Then Bonus Set) 1:00

Run Stance Squat 30 Seconds 1:00

Wide Leg Sit Ups 60 Seconds 1:30

Standard Chin Up Max Reps 2:00

Jog/Run in Place 60 Seconds 1:30

Diamond Push Ups Max Reps 1:30



Neck Stretch 0:30








Not your usual aerobics workout. No leotards, fancy dance moves or boy band routines. Nope, this is good old fashioned

calisthenics 101. Using a wide variety of simple moves you can do right at home with no equipment we will ramp your heart

rate through three zones and increase your fat-burning capability. Not only will you burn fat but your heart and lungs will be

cranking as your muscles fire in fast and slow twitch modes. Kind of nice to tone while you get a great cardio workout isn’t it?

Indicates 30 Second Jog Break ALL REPS 30 SECONDS - NO EQUIPMENT

Workout #20: CARDIO ONE

EXERCISE DURATION

March/Jog In Place 1:30

Jumping Jacks 1:00


Neck Stretches 0:30




Quad /Hamstring stretches 1:30

Downward Dog 0:30

Arm and Leg Shakes 0:30

March In Place 0:30

Step Up/Downs 0:30

Shuffles With Knees Up 0:30

Speed Skaters 0:30

Knees to Elbows 0:30

Run Push Ups 0:30

Run Stance Squats 0:30

4 Square Hop 0:30

Side steps 0:30

Jumping Jacks 0:30

Jab, Roundhouse, Kick 0:30

3 Direction Kick 0:30

Bunny Hops 0:30

Deep Switch Lunges 0:30

Jump Ropes 0:30

Step Up/Downs 0:30

Squat Jumps 0:30

Up Downs 0:30

EXERCISE DURATION

Shuffles with Knees up 0:30

Bunny Hops 0:30

March In Place 0:30

Step Up/Downs 0:30


Speed Skaters 0:30


Run Push Ups 0:30


4 Square 0:30

Side steps 0:30

Jumping Jacks 0:30



Bunny Hops 0:30


Jump Ropes 0:30

Step Up/Downs 0:30

Squat Jumps 0:30

Up Downs 0:30


March In Place 0:30

Quad and Hamstring stretches

2:00

Downward Dog 1:00




Consider this is calisthenics 102. Like 101, this workout offers a wide variety of simple moves you can do right at home

with no equipment. We will ramp your heart rate through three zones and increase your fat-burning capability. Not only will

you burn fat but your heart and lungs will be cranking as your muscles fire in fast and slow twitch modes. Kind of nice to tone

while you get a another great cardio workout isn’t it?

Indicates 30 Second Jog Break ALL REPS 30 SECONDS - NO EQUIPMENT

Workout #21: CARDIO TWO

EXERCISE DURATION

March/Jog In Place 1:30

Jumping Jacks 1:00


Neck Stretches 0:30





Downward Dog 0:30

Arm and Leg Shakes 0:30

March In Place 0:30

Side steps (with knees up option)

0:30

Speed Skaters 0:30



Side Shuffles 0:30

Up Downs 0:30


4 Square Hops 0:30

Jumping Jacks 0:30

Run Push Ups 0:30

Bunny Hops 0:30

Jump Ropes 0:30

Squat Jumps 0:30

Step Up/Downs 0:30




EXERCISE DURATION


Bunny Hops 0:30

March In Place 0:30

Side steps (with knees up option)

0:30

Speed Skaters 0:30



Side Shuffles 0:30

Up Downs 0:30


4 Square Hops 0:30

Jumping Jacks 0:30

Run Push Ups 0:30

Bunny Hops 0:30

Jump Ropes 0:30

Squat Jumps 0:30

Step Up/Downs 0:30





March In Place 0:30


Downward Dog 1:00




BACK IT UP! After this workout, you’ll feel like you’ve climbed Mt. Everest, using only your arms and back. It’s a total body

blowout, but with special emphasis on Pull Ups and Chin Ups during both the Strength and Conditioning circuits. Hang in

there as you challenge yourself to just keep pulling!

Workout #22: BACK-ARMS

EXERCISE REPS EQUIPMENT DURATION

WARM UP 1 ROUND

Jumping Jacks 35

Shoulder Circle (Forward) 20

Shoulder Circle (Backward) 20

Swimmer Circle (Right Forward/Backward) 10/10

Swimmer Circle (Left Forward/Backward) 10/10

Wrist Roll 15

Forearm Stretch (Right/Left) 0:20 / 0:20

Tricep Stretch 0:20 / 0:20

Inchworm with Push Up 5

Plank 0:30

Lunge Hold (Right/Left) 0:20 / 0:20

STRENGTH Rest for 0:30 between each exercise 2 ROUNDS

Row (Right/Left) 0:30 / 0:30

Chair Dip Chair 0:30

Pull Up Pull up bar 0:30


Chin Up Pull up bar 0:30

Push Up 0:30

Flex Arm Hang Pull up bar 0:30

Break 1:00

CONDITIONING 4 ROUNDS

Jump Rope 0:30

Pull/Chin Up Jump rope 0:30

Jump Rope Pull up bar 0:30

Push Up Jump rope 0:30

Break 0:30

COOL DOWN 1 ROUND

Shoulder Circles (Forward/Backward) 10/10

Arm Swing & Hugs 10

Tricep Extension (Right/Left) 0:15 / 0:15

Palm Up Chest Extension 0:30

Pot Stir (Right/Left) 0:30 / 0:30

Deep Squat Hold 0:15

Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20

Hamstring Stretch (Right/Left) 0:20 / 0:20


STOP THE PRESSES! Get ready for some screaming shoulders as we tax those delts with this shoulder-focused strength

workout. You’ll be happy that the Conditioning circuit is leg-focused after completing both Shoulder Presses and Push

Presses during the Strength Circuit.

Workout #23: SHOULDERS-LEGS


WARM UP 1 ROUND

Jumping Jacks 35

Windmill (Alternating Right/Left) 10/10

Alternating Backwards Lunge 20

Side Lunge (Right/Left) 10/10


Boot Strap Squat 10



Neck Roll 5

Pretzel Twist 10


Shoulder Press Dumbbell 0:40

Alternating Backward Lunge 0:40

Push Press Dumbbell 0:40

Weighted Squat Dumbbell 0:40

Break 0:30

CONDITIONING Rest for 0:30 between each exercise 4 ROUNDS

Air Squat 0:30

Jump Rope Jump Rope 0:30

Plank 0:30

COOL DOWN 1 ROUND


Hamstring Strech 0:30

Calf Stretch 0:20

Downward Facing Dog 0:20


Hip Flexor Stretch (Right/Left) 0:15 / 0:15

Palm Up Chest Extention 0:20

Tricep Extention (Right/Left) 0:20 / 0:20


EXCUSE ME, WAS THAT YOU WHO BURPEE’D?!?! After pushing through a core-challenging Strength circuit, you’re going

to run the gauntlet in Conditioning. You’ll do as many 1-minute circuits as it takes to complete a total of 100 Burpees. Yes,

you heard me right… 100 BURPEES! Have fun!

Workout #24: CORE


WARM UP 1 ROUND


Arm Swing and Hug 0:30

Boot Strap Squat 10

Alternating Side Lunge 10/10

Lunge Hold (Right/Left) 0:30 / 0:30

Inchworm without Push Up 5

Push Up 10

STRENGTH Rest for 0:20 between exercises 3 ROUNDS


Plank 1:00

Sumo High Pull Dumbbell 0:40

Side Plank (Right/Left) 0:30 / 0:30

Break 0:30

CONDITIONING 2 ROUNDS Repeat the circuit every minute. Continue until you’ve completed 100 Burpee

Chair Dips 10 Chair

Burpee As many as possible

COOL DOWN 1 ROUND

Shoulder Circle (Forward/Backward) 10/10

Hug/Arm Swing 10








YOU BETTER PULL YOUR WEIGHT! You’re going to be pulling for your life in the Strength circuit that features Pull Ups,

Sumo High Pulls and Chin Up sets. After that, the Push Up set will seem like a nice break! We throw Chin Ups into the

Conditioning circuit too, just to make sure you’re still pulling your weight.

Workout #25: BACK-BICEPS


WARM UP 1 ROUND

Jumping Jacks 30

Wrist Roll 20

Forearm Stretch (Right/Left) 0:30 / 0:30

Neck Roll 0:30 / 0:30


Squat Hold 10 0:03


Burpee 5



Sumo High Pull Dumbbell 0:40


Push Up 0:40

Break 0:40


Air Squat 0:30

Pull/Chin Up Pull up bar 0:30

Burpee 1:00

Break 0:30

COOL DOWN 1 ROUND



Calf Stretch 0:20







ABS-ORBING IT ALL! By the end of this one, you’ll know whether your core is as solid as it should be. We’re going to crush

that midsection in both the Strength and Conditioning circuits. Is it fair to make you do Sit Ups when you’re heart rate is

above 160 bpm? Ha… Stop talking and start sweating!

Workout #26: CORE-CHEST


WARM UP 1 ROUND

Jumping Jacks 30

Push Up 10

Windmill (Right/Left) 10/10



Boot Strap Squat 10



Pretzel Twist 15


Push Up 1:00

Knee to Elbow 0:30

Air Squat 1:00

Plank 1:00

Rest 0:30


Sit Up 1:00

Burpee 1:00

Rest 0:30

COOL DOWN 1 ROUND


Arm Swing & Hugs 10








DADDY LONG LEGS! We removed any lower body exposure from the Conditioning circuit, cause after the Strength circuit,

you might have a hard time walking. Air Squats, sure. Split Lunge Jumps, why not? Bulgarian Squats too? Now you gotta

be joking! Good Luck!

Workout #27: LEGS-CORE


WARM UP 1 ROUND

Jumping Jacks 25

Seal Jacks 30

Windmill (Right/Left) 10 / 10


Side Lunge (Right/Left) 10 / 10

Boot Strap Squat 10



Pretzel Twist 10


Air Squat 0:40

Push Up 0:40

Split Lunge Jump 0:40

Inchworm 0:40

Bulgarian Squat Chair 0:20 / 0:20

Break 0:40

CONDITIONING Repeat the circuit every minute. Continue until you’ve completed 100 Push Ups.

Sit Up 10

Push Up As many as possible

COOL DOWN 1 ROUND



Calf Stretch 0:20







HOLD YOUR HORSES! The Strength circuit in this workout features Push Ups, Planks – both require a braced core for proper

execution – and a Squat Hold. We’re going to test your willingness to fight through fatigue and hold your body position. Not

easy to do, but the payoff is huge.

WORKOUT #28: FULL BODY


WARM UP 1 ROUND

Jumping Jacks 30

Alternating Knee Hug 20


Air Squat 10

Alternating Single Leg Squat 20

1-2-3 Toe Touch 10


Push Up 0:30 / 0:30

Plank 1:00

Squat 0:30

Squat Hold 0:30

Break 0:30


Sit Up 0:20

Squat 0:20

Burpee 0:20

COOL DOWN 1 ROUND


Arm Swing & Hugs 10








FRONT TO BACK, BACK TO FRONT! Enjoy the classic “Push & Pull” Strength circuit during which you’ll alternate between

Push Up and Pull Up movements. Just when you thought we’d give you a break, we blow up your metabolism with a

Conditioning circuit of Kettlebell Swings and Burpees. Sure hope you brought a towel!

Workout #29: CHEST-BACK


WARM UP 1 ROUND

Run in Place 0:25

Jumping Jacks 30



Pretzel Twist 15

Shrug Push Up 15



Push Up 0:40


Incline Push Up Chair 0:40


Break 0:30


Burpee 0:30

Kettlebell Swing Dumbbells 0:30

COOL DOWN 1 ROUND


Hamstring Stretch 0:30

Calf Stretch 0:20







YOU DON’T KNOW SQUAT! You’re gonna do Weighted Squats, Goblet Squats and Alternating Backwards Lunges during

the Strength circuit, and then we’ll throw some Sumo High Pulls – which also feature a squatting movement – into the

Conditioning circuit. When you’re done with that, you’ll be happy not to squat again for a couple days.

Workout #30: LEGS-SHOULDERS


WARM UP 1 ROUND

Jumping Jacks 35

Windmill 20




High Leg Kick 25

Air Squat 10


Weighted Squat Dumbbells 0:40

Jump Rope Jump rope 0:40

Alternating Backward Weighted Lunge Dumbbells 0:40


Goblet Squat Dumbbells 0:40



Sumo High Pull Dumbbells 0:30

Kettlebell Swing Dumbbells 0:30

Sit Up 0:30

COOL DOWN 1 ROUND


Hug/Arm Swing 10








PUSH THE ENVELOPE! By the end of this Strength circuit you’ll be screaming for a few chin ups! Fight through the burn as

you complete cascading sets of Shoulder Press and Push Up variations. Just to make sure you’re paying attention, we added

Thrusters to the Conditioning circuit. You’re gonna earn that cool down!

Workout #31: SHOULDERS-ARMS


WARM UP 1 ROUND

Jumping Jacks 35

Leg Swing 20


Knee Hug 20

Push Up 10

Plank 0:30

Air Squat 10


Shoulder Press 0:40

Push Up 0:40

Push Press Dumbbells 0:40

Diamond Push Up 0:40

Split Jerk Press Dumbbells 0:40

Wide Push Up 0:40

Break 0:30



Sit Up 0:30

Thruster Dumbbells 0:30

COOL DOWN 1 ROUND


Hug/Arm Swing 10








HIGHS AND LOWS! We’re gonna to take you up to the penthouse and down to the basement as you alternate between

Overhead Pressing and Squatting movements during the Strength circuit. Step off the elevator and we’re going to blast you

with an 8-round Conditioning circuit. Get after it!

Workout #32: SHOULDERS-LEGS


WARM UP 1 ROUND

Run in Place 0:35

Windmill 20


Air Squat 10

Straight Leg Burpee 5

Knee Hug 20

Lunge Stretch/Great Stretch 0:20 / 0:20

STRENGTH Rest for 0:20 between each exercise. 3 ROUNDS


Air Squat 0:40

Strict Shoulder Press Dumbbells 0:40


Break 0:30

CONDITIONING Repeat the circuit every minute. Rest with remaining time. 8 ROUNDS

Thruster 8 Dumbbells

Jumping Jacks 8

Push Up 8

COOL DOWN 1 ROUND


Arm Swing & Hugs 10








BURPEES, SHMURPEES! It’s a total of 5-minutes of work. That’s not very long, right? Well, it’s 5-minutes of Burpees, one

of the best exercises to push your heart rate into that max range. Save some energy for this Conditioning circuit, cause this

may be longest 5-minutes of your life!

Workout #33: BACK-ARMS


WARM UP 1 ROUND

Jumping Jacks 35




Knee Hug 20


Air Squat 10

Leg Swing 20

STRENGTH 3 ROUNDSRest for 0:20 between each exercise. Increase time at the start of new round.

Chair Dip Chair 0:30 / 0:40 / 0:50

Pull Up/Chin Up Pull up bar 0:30 / 0:40 / 0:50

Push Up 0:30 / 0:40 / 0:50

Break 0:30


Burpee 0:30

Break 0:30

COOL DOWN 1 ROUND


Hug/Arm Swing 10








PLANKS FOR NOTHING! You might be confused. Is the Strength circuit really Conditioning? 30-seconds of Squats, Burpees

and Overhead Backwards Lunges, and you’re “active recovery” is a 1-minute plank… gee, thanks! Fight through that and

you’ll be rewarded with an explosive Conditioning circuit. Just remember, at least you have the gift of a Cool Down coming!

Workout #34: LEGS-CORE


WARM UP 1 ROUND

Jumping Jacks 30





Knee Hug 20

High Leg Kick 20

Squat Hold 0:30

STRENGTH Rest for 0:20 between each exercise. 3 ROUNDS

Air Squat 0:30

Burpee 0:30

Overhead Backwards Lunge Dumbbells 0:30

Plank 1:00

Break 0:30


Jump Squat 1:00

Push Up 1:00



Break 1:00

COOL DOWN 1 ROUND


Hug/Arm Swing 10








UP, UP & AWAY! Pull Ups and Chin Ups, Pull Ups and Chin Ups. You’re gonna be up next to that bar so often it feels like

you’re flying. Gut out the strength circuit and be greeted by a core-focused Tabata challenge in the Conditioning phase.

Remember, pain is the sign of weakness leaving the body!

Workout #35: BACK-LEGS


WARM UP 1 ROUND

Jumping Jacks 30

1-2-3 Leg Bend 0:30



Pretzel Twist 25

Push Up 10

Cobra 0:20




Air Squat 0:40


Overhead Lunge Dumbbells 0:40

Break 0:30


Flutter Kick 0:20

Squat Hold 0:20

Sit Up 0:20

COOL DOWN 1 ROUND



Calf Stretch 0:20







SQUAT ARE YOU TALKING ABOUT?!?! Air Squats… 25 reps… 8 rounds… you bet you’ll be Conditioned after that! Oh,

don’t forget the upper body push & pull extravaganza in the Strength circuit. Survive this one and you can rest assured that

you’ve endured a monster metabolic massacre!

Workout #36: SHOULDER-ARMS


WARM UP 1 ROUND

Jumping Jacks 35

Windmill 20

1-2-3 Leg Touch 10




Push Up 10



Chin Up 0:40


Flex Arm Hang Pull up bar 0:40

Break 0:30

CONDITIONING Repeat the circuit every minute. Rest with remaining time. 8 ROUNDS

Air Squat 25

COOL DOWN 1 ROUND



Calf Stretch 0:20







YOU CAN’T FIGHT PROGRESS! Enjoy the movement progressions in this strength circuit as you switch between Push Ups

and Plank Row (both involve planking), Thrusters and Air Squats (both are squatting movements). After one round you’ll feel

the compounding challenge of these movement progressions.

Workout #37: FULL BODY


WARM UP 1 ROUND

Jumping Jacks 35

Windmill 20

Knee Hug 20

Single Leg Squat 10/10





Push Up 0:40


Plank Row Dumbbells 0:40

Air Squat 0:40

Break 0:30


Sit Up 0:30


Plank 0:30

Burpee 0:30

COOL DOWN 1 ROUND



Calf Stretch 0:20







KNOW YOUR PLACE! We keep it simple in the Conditioning circuit, featuring 30-second bursts of Running in Place. That

didn’t seem so bad back in 1st grade gym class, right? Why is it so darned hard now? Suck it up and run your way (in place)

to fitness… keep those knees up!

Workout #38: ARMS-BACK


WARM UP 1 ROUND

Jumping Jacks 35


High Leg Kick 10







Sumo High Pull Dumbbells 0:40

Push Up 0:40

Row (Right/Left) Dumbbells 0:20 / 0:20



Overhead Lunge Dumbbells 0:30

Run in Place 0:30

COOL DOWN 1 ROUND



Calf Stretch 0:20







GREATNESS THRUST UPON YOU! Work your way through the Row, Shoulder Press and Pull Up Strength circuit in

preparation for the main event: Conditioning. Repeat the 5 Sit Up and Thruster circuit, every minute on the minute, as many

time as it takes to complete 100 Thrusters. You will have earned your Downward Facing Dog by the time you’ve finished

this one!

Workout #39: BACK-SHOULDERS


WARM UP 1 ROUND

Jumping Jacks 30

Run in Place 0:30

Burpee 10



Knee Hug 20

High Leg Kick 20

Push Up 10


Row (Right/Left) Dumbbells 0:20 / 0:20

Shoulder Push Press Dumbbells 0:40

Pull Up Pull Up Bar 0:40


Break 0:30

CONDITIONING Repeat the circuit every minute. Continue until you’ve completed 100 Thrusters.

Sit Up 5

Thruster As many as possible

Dumbbells

COOL DOWN 1 ROUND



Calf Stretch 0:20







Documents

TABLE OF CONTENTSNarrow Grip Pull Up Max Pull Up Bar/Step 2:30 Oblique V Ups 25/25 1:30 Your Choice Pull Ups Max Pull Up Bar/Step 2:00 Standard Crunches 25 1:30 Break 1:30 Lawnmowers,