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© 2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved.
© 2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved.
Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Fitness VIP Studios, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Fitness VIP Studios, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
© 2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved.
How To Fill Out The Workout Log Sheet (Sample)
Workout A – Perform the baseline workout. Completed reps go on top and resistance
used goes at the bottom for each set/round. Fill out the box on the right side.
Workout B – Increase all exercises by 1 rep and increase resistance by 5-10% from
Workout A. Fill out the box on the right side.
Workout C – Decrease rest by 5 seconds, and increase rounds by 1. Perform this
workout using the same reps and resistance used from Workout B. Fill out the box on
the right side.
NOTE: R-Quattro™ only applies to Phase 1
FOUNDATIONALWORKOUT A
PHASE #1WEEK #1
Straight Set #1 Set-Up: Perform Standard Pushup for 25seconds, then rest for 25 seconds.Repeat for a total of 2 sets. Thenproceed to DB Squat for a total of 2 setsuntil all 4 exercises are completed.
After your last set, rest 1 minute andproceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2
1 - Standard Pushup
2 - DB Squat
3 - Bent Over Row
4 - Forward DB Lunge
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to straight set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to straight set #5
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
Straight Set #2 Set-Up: Perform Standing Shoulder DBPress for 25 seconds, then rest for 25seconds. Repeat for a total of 2 sets.Then proceed to Reverse DB Lunge for atotal of 2 sets until all 4 exercises arecompleted.
After your last set, rest 1 minute andproceed to the Finisher
Finisher: Plank for 60 seconds
PLANNEDWORK/REST SET 1 SET 2
5 - Standing Shoulder DB Press
6 - Reverse Dumbbell Lunge
7 - Dumbbell Upright Row
8 - Wall Squat Dumbbell Hold
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
FOUNDATIONALWORKOUT B
PHASE #1WEEK #1
Straight Set #1 Set-Up: Perform Standard Pushup for 25seconds, then rest for 25 seconds.Repeat for a total of 2 sets. Thenproceed to DB Squat for a total of 2 setsuntil all 4 exercises are completed.
After your last set, rest 1 minute andproceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2
1 - Standard Pushup
2 - DB Squat
3 - Bent Over Row
4 - Forward DB Lunge
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to straight set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to straight set #5
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
Straight Set #2 Set-Up: Perform Standing Shoulder DBPress for 25 seconds, then rest for 25seconds. Repeat for a total of 2 sets.Then proceed to Reverse DB Lunge for atotal of 2 sets until all 4 exercises arecompleted.
After your last set, rest 1 minute andproceed to the Finisher
Finisher: Plank for 60 seconds
PLANNEDWORK/REST SET 1 SET 2
5 - Standing Shoulder DB Press
6 - Reverse Dumbbell Lunge
7 - Dumbbell Upright Row
8 - Wall Squat Dumbbell Hold
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
25SECONDS
REST 25 SECONDS
FOUNDATIONALWORKOUT C
PHASE #1WEEK #1
Straight Set #1 Set-Up: Perform Standard Pushup for 25seconds, then rest for 20 seconds.Repeat for a total of 3 sets. Thenproceed to DB Squat for a total of 3 setsuntil all 4 exercises are completed.
After your last set, rest 1 minute and proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
1 - Standard Pushup
2 - DB Squat
3 - Bent Over Row
4 - Forward DB Lunge
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to the Finisher
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to straight set #5
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
25SECONDS
REST 20 SECONDS
25SECONDS
REST 20 SECONDS
25SECONDS
REST 20 SECONDS
25SECONDS
REST 20 SECONDS
Straight Set #2 Set-Up: Perform Standing Shoulder DBPress for 25 seconds, then rest for 20seconds. Repeat for a total of 3 sets.Then proceed to Reverse DB Lunge for atotal of 3 sets until all 4 exercises arecompleted.
After your last set, rest 1 minute andproceed to HR Accelerator
Finisher: Plank for 60 seconds
PLANNEDWORK/REST SET 1 SET 2 SET 3
5 - Standing Shoulder DB Press
6 - Reverse Dumbbell Lunge
7 - Dumbbell Upright Row
8 - Wall Squat Dumbbell Hold
25SECONDS
REST 20 SECONDS
25SECONDS
REST 20 SECONDS
25SECONDS
REST 20 SECONDS
25SECONDS
REST 20 SECONDS
PHASE #1WEEK #2
SUPER SETWORKOUT A
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to Super set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Super Set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
Super Set #1 Set-Up: Perform 1a and 1b for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutesand proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - One Leg Pushup
1B - Jump Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #2 Set-Up: Perform 2a and 2b for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutesand proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Pullup
2B - Forward Lunge & Press
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #3 Set-Up: Perform 3a and 3b for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutesand proceed to Super Set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Shoulder Dumbbell Press
3B - Dumbbell Step Up
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #4 Set-Up: Perform 4a and 4b for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minuteand proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - DB Bent Over Row
4B - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: One Leg Plank for 60 seconds
PHASE #1WEEK #2
SUPER SETWORKOUT B
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to Super set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Super Set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
Super Set #1 Set-Up: Perform 1a and 1b for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - One Leg Pushup
1B - Jump Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #2 Set-Up: Perform 2a and 2b for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minute and proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Pullup
2B - Forward Lunge & Press
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #3 Set-Up: Perform 3a and 3b for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Shoulder Dumbbell Press
3B - Dumbbell Step Up
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #4 Set-Up: Perform 4a and 4b for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minute and proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - DB Bent Over Row
4B - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: One Leg Plank for 60 seconds
PHASE #1WEEK #2
SUPER SETWORKOUT C
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to Super set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Super Set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
Super Set #1 Set-Up: Perform 1a and 1b for 30 secondseach, resting 25 seconds between exercises.Complete a total of 4 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
1A - One Leg Pushup
1B - Jump Squat
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
Super Set #2 Set-Up: Perform 2a and 2b for 30 secondseach, resting 25 seconds between exercises.Complete a total of 4 rounds.
After your very last set, rest 1 minute and proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
2A - Pullup
2B - Forward Lunge & Press
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
Super Set #3 Set-Up: Perform 3a and 3b for 30 secondseach, resting 25 seconds between exercises.Complete a total of 4 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
3A - Shoulder Dumbbell Press
3B - Dumbbell Step Up
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
Super Set #4 Set-Up: Perform 4a and 4b for 30 secondseach, resting 25 seconds between exercises.Complete a total of 4 rounds.
After your very last set, rest 1 minute and proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
4A - DB Bent Over Row
4B - Goblet Squat
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
Finisher: One Leg Plank for 60 seconds
TRI-SETWORKOUT A
PHASE #1WEEK #3
Tri-set #1 Set-Up: Perform 1a, 1b, and 1c for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutesand proceed to Tri-set #2.
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - Spiderman Pushup
1B - DB Squat & Press
1C - Chin-Up
Warm Up Set-Up: Perform A, B, C, D in order for 45seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to Tri-set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Tri-set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Tri-set #2 Set-Up: Perform 2a, 2b, and 2c for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 1 minuteand proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Jump Lunge
2B - Lateral DB Raise
2C - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Tri-set #3 Set-Up: Perform 3a, 3b, and 3c for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutesand proceed to Tri-set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Standing Reverse DB Fly
3B - Weighted Jump Squat
3C - Superman Pushup
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Tri-set #4 Set-Up: Perform 4a, 4b, and 4c for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minuteand proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - Dumbbell Step Up
4B - Shoulder Dumbbell Press
4C - Dumbbell Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: Rotational Plank for 60 seconds
TRI-SETWORKOUT B
PHASE #1WEEK #3
Tri-set #1 Set-Up: Perform 1a, 1b, and 1c for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutesand proceed to Tri-set #2.
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - Spiderman Pushup
1B - DB Squat & Press
1C - Chin-Up
Warm Up Set-Up: Perform A, B, C, D in order for 45seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to Tri-set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Tri-set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Tri-set #2 Set-Up: Perform 2a, 2b, and 2c for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 1 minuteand proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Jump Lunge
2B - Lateral DB Raise
2C - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Tri-set #3 Set-Up: Perform 3a, 3b, and 3c for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutesand proceed to Tri-set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Standing Reverse DB Fly
3B - Weighted Jump Squat
3C - Superman Pushup
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Tri-set #4 Set-Up: Perform 4a, 4b, and 4c for 30 secondseach, resting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minuteand proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - Dumbbell Step Up
4B - Shoulder Dumbbell Press
4C - Dumbbell Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: Rotational Plank for 60 seconds
TRI-SETWORKOUT C
PHASE #1WEEK #3
Tri-set #1 Set-Up: Perform 1a, 1b, and 1c for 30 secondseach, resting 25 seconds between exercises.Complete a total of 4 rounds.
After you very last set, rest 2 minutesand proceed to Tri-set #2.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
1A - Spiderman Pushup
1B - DB Squat & Press
1C - Chin-Up
Warm Up Set-Up: Perform A, B, C, D in order for 45seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to Tri-set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Tri-set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
Tri-set #2 Set-Up: Perform 2a, 2b, and 2c for 30 secondseach, resting 25 seconds between exercises.Complete a total of 4 rounds.
After you very last set, rest 1 minuteand proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
2A - Jump Lunge
2B - Lateral DB Raise
2C - Goblet Squat
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
Tri-set #3 Set-Up: Perform 3a, 3b, and 3c for 30 secondseach, resting 25 seconds between exercises.Complete a total of 4 rounds.
After you very last set, rest 2 minutesand proceed to Tri-set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
3A - Standing Reverse DB Fly
3B - Weighted Jump Squat
3C - Superman Pushup
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
Tri-set #4 Set-Up: Perform 4a, 4b, and 4c for 30 secondseach, resting 25 seconds between exercises.Complete a total of 4 rounds.
After your very last set, rest 1 minuteand proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
4A - Dumbbell Step Up
4B - Shoulder Dumbbell Press
4C - Dumbbell Squat
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
30SECONDS
REST 25 SECONDS
Finisher: Rotational Plank for 60 seconds
GIANT SETWORKOUT A
PHASE #1WEEK #4
Giant Set #1 Set-Up: Perform 1a, 1b, 1c, and 1d for 35seconds each, resting 35 secondsbetween exercises. Complete a total of 4rounds. After your very last set, rest for 2minutes and proceed to Giant-Set #2
After you very last set, rest 2 minutesand proceed to Giant Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
SET 4
1A - Decline Pushup
1B - Goblet Lunge
1C - Dumbbell Bent Over Row
1D - Forward DB Lunge
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises. Once completed,take 1 min break and proceed to GiantSet #1.
After your last set, rest 1 minute andproceed to Giant Set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
Giant Set #2 Set-Up: Perform 2a, 2b, 2c, and 2d for 35seconds each, resting 35 secondsbetween exercises. Complete a total of 4rounds. After your very last set, rest for 2minutes and proceed to Giant-Set #3
After you very last set, rest 2 minutesand proceed to Giant Set #3
Finisher: Spiderman Plank for 60 seconds
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Shoulder Dumbbell Press
2B - Jump Lunge hand-overhead
2C - Pullup
2D - Goblet Squat
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
Giant Set #3 Set-Up:Perform 3a, 3b, 3c, and 3d for 35seconds each, resting 35 secondsbetween exercises. Complete a total of 4rounds. After your last set, rest 1 minute and proceed to the Finisher.
After you very last set, rest 1 minuteand proceed to the Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Dumbbell Chest Press
3B -Reverse Goblet Lunge
3C - Lateral Dumbbell Raise
3D - Alternating Squat and Press
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
SET 4
GIANT SETWORKOUT B
PHASE #1WEEK #4
Giant Set #1 Set-Up: Perform 1a, 1b, 1c, and 1d for 35seconds each, resting 35 secondsbetween exercises.
After you very last set, rest 2 minutesand proceed to Giant Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4
SET 4
1A - Decline Pushup
1B - Goblet Lunge
1C - Dumbbell Bent Over Row
1D - Forward DB Lunge
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After your last set, rest 1 minute andproceed to Giant Set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
Giant Set #2 Set-Up: Perform 2a, 2b, 2c, and 2d for 35seconds each, resting 35 secondsbetween exercises.
After you very last set, rest 2 minutesand proceed to Giant Set #3
Finisher: Spiderman Plank for 60 seconds
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Shoulder Dumbbell Press
2B - Jump Lunge hand-overhead
2C - Pullup
2D - Goblet Squat
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
Giant Set #3 Set-Up:Perform 3a, 3b, 3c, and 3d for 35seconds each, resting 35 secondsbetween exercises. Complete a total of 4rounds.
After you very last set, rest 1 minuteand proceed to the Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Dumbbell Chest Press
3B -Reverse Goblet Lunge
3C - Lateral Dumbbell Raise
3D - Alternating Squat and Press
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
35SECONDS
REST 35 SECONDS
SET 4
GIANT SETWORKOUT C
PHASE #1WEEK #4
Giant Set #1 Set-Up: Perform 1a, 1b, 1c, and1d for 35 seconds each, resting30 seconds between exercises.Complete a total of 5 rounds.
After you very last set, rest 2 minutes and proceed to Giant Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
SET 4
1A - Decline Pushup
1B - Goblet Lunge
1C - Dumbbell Bent Over Row
1D - Forward DB Lunge
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises.
After your last set, rest 1 minute and proceed to Giant Set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
35SECONDS
REST 30 SECONDS
35SECONDS
REST 30 SECONDS
35SECONDS
REST 30 SECONDS
35SECONDS
REST 30 SECONDS
Giant Set #2 Set-Up: Perform 2a, 2b, 2c, and2d for 35 seconds each, resting30 seconds between exercises.Complete a total of 5 rounds.
After you very last set, rest 2 minutes and proceed to Giant Set #3
Finisher: Spiderman Plank for 60 seconds
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Shoulder Dumbbell Press
2B - Jump Lunge hand-overhead
2C - Pullup
2D - Goblet Squat
35SECONDS
REST 30 SECONDS
35SECONDS
REST 30 SECONDS
35SECONDS
REST 30 SECONDS
35SECONDS
REST 30 SECONDS
Giant Set #3 Set-Up:Perform 3a, 3b, 3c, and3d for 35 seconds each, resting30 seconds between exercises.Complete a total of 5 rounds.
After you very last set, rest 1 minute and proceed o the Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Dumbbell Chest Press
3B -Reverse Goblet Lunge
3C - Lateral Dumbbell Raise
3D - Alternating Squat and Press
35SECONDS
REST 30 SECONDS
35SECONDS
REST 30 SECONDS
35SECONDS
REST 30 SECONDS
35SECONDS
REST 30 SECONDS
SET 4 SET 5
SET 5
METABOLIC CIRCUITWORKOUT A
PHASE #2WEEK #1
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.After your very last set, rest for1 minute and proceed to theFinisher.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Explosive Pushup
2 - Goblet Squat
3 - Mixed Grip Pull
4 - Jump Lunge
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises. Once completed,take 1 min break and proceedto Metabolic Circuit
After your last set, rest 1minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Dumbbell Bent Over Row 40SECONDS
REST 40 SECONDS
6 - Jump Squat 40SECONDS
REST 40 SECONDS
7 - Y Press 40SECONDS
REST 40 SECONDS
8 - Dumbbell Step Up Left 40SECONDS
REST 40 SECONDS
9 - Dumbbell Step Up Right 40SECONDS
REST 40 SECONDS
10 - Mountain Climber 40SECONDS
REST 40 SECONDS
Finisher: Superman Plank for 60 seconds
METABOLIC CIRCUITWORKOUT B
PHASE #2WEEK #1
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Explosive Pushup
2 - Goblet Squat
3 - Mixed Grip Pull
4 - Jump Lunge
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises.
After your last set, rest 1minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Dumbbell Bent Over Row 40SECONDS
REST 40 SECONDS
6 - Jump Squat 40SECONDS
REST 40 SECONDS
7 - Y Press 40SECONDS
REST 40 SECONDS
8 - Dumbbell Step Up Left 40SECONDS
REST 40 SECONDS
9 - Dumbbell Step Up Right 40SECONDS
REST 40 SECONDS
10 - Mountain Climber 40SECONDS
REST 40 SECONDS
Finisher: Superman Plank for 60 seconds
METABOLIC CIRCUITWORKOUT C
PHASE #2WEEK #1
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Explosive Pushup
2 - Goblet Squat
3 - Mixed Grip Pull
4 - Jump Lunge
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises.
After your last set, rest 1 minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Dumbbell Bent Over Row 40SECONDS
REST 40 SECONDS
6 - Jump Squat 40SECONDS
REST 40 SECONDS
7 - Y Press 40SECONDS
REST 40 SECONDS
8 - Dumbbell Step Up Left 40SECONDS
REST 40 SECONDS
9 - Dumbbell Step Up Right 40SECONDS
REST 40 SECONDS
10 - Mountain Climber 40SECONDS
REST 40 SECONDS
Finisher: Superman Plank for 60 seconds
METABOLIC CIRCUITWORKOUT A
PHASE #2WEEK #2
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.
After your very last set, rest for 1 minute and proceed to the Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Mixed Grip Pull
2 - Reverse DB Lunge
3 - Forward Dumbbell Lunge
4 - Goblet Squat
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises. Once completed,take 1 min break and proceedto Metabolic Circuit
After your last set, rest 1minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Bottom Press 40SECONDS
REST 40 SECONDS
6 - W Lunge Jump 40SECONDS
REST 40 SECONDS
7 - Bent Over Row 40SECONDS
REST 40 SECONDS
8 - Bulgarian Squat (L) 40SECONDS
REST 40 SECONDS
9 - Bulgarian Squat (R) 40SECONDS
REST 40 SECONDS
10 - Mountain Climber 40SECONDS
REST 40 SECONDS
Finisher: Side Plank for 60 seconds
METABOLIC CIRCUITWORKOUT B
PHASE #2WEEK #2
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Mixed Grip Pull
2 - Reverse DB Lunge
3 - Forward Dumbbell Lunge
4 - Goblet Squat
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises.
After your last set, rest 1minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Bottom Press 40SECONDS
REST 40 SECONDS
6 - W Lunge Jump 40SECONDS
REST 40 SECONDS
7 - Bent Over Row 40SECONDS
REST 40 SECONDS
8 - Bulgarian Squat (L) 40SECONDS
REST 40 SECONDS
9 - Bulgarian Squat (R) 40SECONDS
REST 40 SECONDS
10 - Mountain Climber 40SECONDS
REST 40 SECONDS
Finisher: Side Plank for 60 seconds
METABOLIC CIRCUITWORKOUT C
PHASE #2WEEK #2
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Mixed Grip Pull
2 - Reverse DB Lunge
3 - Forward Dumbbell Lunge
4 - Goblet Squat
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises.
After your last set, rest 1 minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Bottom Press 40SECONDS
REST 40 SECONDS
6 - W Lunge Jump 40SECONDS
REST 40 SECONDS
7 - Bent Over Row 40SECONDS
REST 40 SECONDS
8 - Bulgarian Squat (L) 40SECONDS
REST 40 SECONDS
9 - Bulgarian Squat (R) 40SECONDS
REST 40 SECONDS
10 - Mountain Climber 40SECONDS
REST 40 SECONDS
Finisher: Side Plank for 60 seconds
METABOLIC CIRCUITWORKOUT A
PHASE #2WEEK #3
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.After your very last set, rest for1 minute and proceed to theFinisher.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Mixed Grip Chinup
2 - Dumbbell Reverse Lunge
3 - DB Squat
4 - Pull up
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises. Once completed,take 1 min break and proceedto Metabolic Circuit
After your last set, rest 1minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Shoulder Press 40SECONDS
REST 40 SECONDS
6 - Shoulder Press 40SECONDS
REST 40 SECONDS
7 - Dumbbell Bent Over Row 40SECONDS
REST 40 SECONDS
8 - Reverse Fly 40SECONDS
REST 40 SECONDS
9 - Hip Bridge 40SECONDS
REST 40 SECONDS
10 - Modified Burpees 40SECONDS
REST 40 SECONDS
Finisher: Push Plank for 60 seconds
METABOLIC CIRCUITWORKOUT B
PHASE #2WEEK #3
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Mixed Grip Chinup
2 - Dumbbell Reverse Lunge
3 - DB Squat
4 - Pull up
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises.
After your last set, rest 1minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Shoulder Press 40SECONDS
REST 40 SECONDS
6 - Shoulder Press 40SECONDS
REST 40 SECONDS
7 - Dumbbell Bent Over Row 40SECONDS
REST 40 SECONDS
8 - Reverse Fly 40SECONDS
REST 40 SECONDS
9 - Hip Bridge 40SECONDS
REST 40 SECONDS
10 - Modified Burpees 40SECONDS
REST 40 SECONDS
Finisher: Push Plank for 60 seconds
METABOLIC CIRCUITWORKOUT C
PHASE #2WEEK #3
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Mixed Grip Chinup
2 - Dumbbell Reverse Lunge
3 - DB Squat
4 - Pull up
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises.
After your last set, rest 1 minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Shoulder Press 40SECONDS
REST 40 SECONDS
6 - Shoulder Press 40SECONDS
REST 40 SECONDS
7 - Dumbbell Bent Over Row 40SECONDS
REST 40 SECONDS
8 - Reverse Fly 40SECONDS
REST 40 SECONDS
9 - Hip Bridge 40SECONDS
REST 40 SECONDS
10 - Modified Burpees 40SECONDS
REST 40 SECONDS
Finisher: Push Plank for 60 seconds
METABOLIC CIRCUITWORKOUT A
PHASE #2WEEK #4
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.After your very last set, rest for1 minute and proceed to theFinisher.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Forward Lunge and Press
2 - Explosive Staggered Pushup
3 - Dumbbell Squat
4 - Pull up
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises. Once completed,take 1 min break and proceedto Metabolic Circuit
After your last set, rest 1minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Rev Goblet Lunge 40SECONDS
REST 40 SECONDS
6 - Alternating Shoulder Press 40SECONDS
REST 40 SECONDS
7 - KneeTuck Jump 40SECONDS
REST 40 SECONDS
8 - Reverse Fly 40SECONDS
REST 40 SECONDS
9 - Hip Bridge 40SECONDS
REST 40 SECONDS
10 - Modified Burpees 40SECONDS
REST 40 SECONDS
Finisher: Advanced Side Plank for 60 seconds
METABOLIC CIRCUITWORKOUT B
PHASE #2WEEK #4
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Forward Lunge and Press
2 - Explosive Staggered Pushup
3 - Dumbbell Squat
4 - Pull up
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises.
After your last set, rest 1minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Rev Goblet Lunge 40SECONDS
REST 40 SECONDS
6 - Alternating Shoulder Press 40SECONDS
REST 40 SECONDS
7 - KneeTuck Jump 40SECONDS
REST 40 SECONDS
8 - Reverse Fly 40SECONDS
REST 40 SECONDS
9 - Hip Bridge 40SECONDS
REST 40 SECONDS
10 - Modified Burpees 40SECONDS
REST 40 SECONDS
Finisher: Advanced Side Plank for 60 seconds
METABOLIC CIRCUITWORKOUT C
PHASE #2WEEK #4
MetabolicCircuitSet-Up: Perform the exercisesin order for 40 seconds each,resting 40 seconds betweenexercises. After you completedall the exercises, rest for 2minutes, then start again foryour second round until youcomplete a total of 5 rounds.
After your very last set, restfor 1 minute and proceed tothe Finisher.
PLANNEDWORK/REST SET 1 SET 2 SET 3 SET 4 SET 5
1 - Forward Lunge and Press
2 - Explosive Staggered Pushup
3 - Dumbbell Squat
4 - Pull up
Warm Up Set-Up: Perform A, B, C, D inorder for 45 seconds each,resting 15 seconds betweenexercises.
After your last set, rest 1 minute and proceed to Metabolic Circuit
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
40SECONDS
REST 40 SECONDS
5 - Rev Goblet Lunge 40SECONDS
REST 40 SECONDS
6 - Alternating Shoulder Press 40SECONDS
REST 40 SECONDS
7 - KneeTuck Jump 40SECONDS
REST 40 SECONDS
8 - Reverse Fly 40SECONDS
REST 40 SECONDS
9 - Hip Bridge 40SECONDS
REST 40 SECONDS
10 - Modified Burpees 40SECONDS
REST 40 SECONDS
Finisher: Advanced Side Plank for 60 seconds
SUPER SETWORKOUT A
PHASE #3WEEK #1
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises. Once completed,take 1 min break and proceed to superset #1.
After you last set, rest 1 minute andproceed to Super Set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Super set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
Super Set #1 Set-Up: Perform 1a, 1b for 30 seconds resting30 seconds between exercises. Complete a total of3 rounds. After your last Jump Squat, rest for 2minutes and proceed to Super Set #2.
After you very last set, rest 2 minutes and proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - Dumbbell Chest Press
1B - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #2 Set-Up: Perform 2a, 2b for 30 seconds resting 30seconds between exercises. Complete a total of 3rounds. After your last Forward Lunge and Press, restfor 2 minutes and proceed to Heart Rate Accelerator.
After your very last set, rest 1 minute and proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Dumbbell Pullover
2B - Hip Bridge
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #3 Set-Up: Perform 3a, 3b for 30 seconds resting30 seconds between exercises. Complete a total of3 rounds. After your last Wall Squat, rest for 2minutes and proceed to Super Set #2.
After you very last set, rest 2 minutes and proceed to Super Set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Dumbbell Shoulder Press
3B - Dumbbell Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #4 Set-Up: Perform 4a, 4b for 30 seconds resting30 seconds between exercises. Complete a total of3 rounds. After your last DB Squat, rest for 2minutes and proceed to Super Set #2.
After your very last set, rest 1 minute and proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - Standing Reverse Fly
4B - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: Plank Crunch for 60 seconds
SUPER SETWORKOUT B
PHASE #3WEEK #1
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After you last set, rest 1 minute andproceed to Super Set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Super set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
Super Set #1 Set-Up: Perform 1a, 1b for 30 seconds resting30 seconds between exercises. Complete a total of3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - Dumbbell Chest Press
1B - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #2 Set-Up: Perform 2a, 2b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minute and proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Dumbbell Pullover
2B - Hip Bridge
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #3 Set-Up: Perform 3a, 3b for 30 seconds resting30 seconds between exercises. Complete a total of3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Dumbbell Shoulder Press
3B - Dumbbell Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #4 Set-Up: Perform 4a, 4b for 30 seconds resting30 seconds between exercises. Complete a total of3 rounds.
After your very last set, rest 1 minute and proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - Standing Reverse Fly
4B - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: Plank Crunch for 60 seconds
SUPER SETWORKOUT C
PHASE #3WEEK #1
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After you last set, rest 1 minute andproceed to Super Set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Super set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
Super Set #1 Set-Up: Perform 1a, 1b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - Dumbbell Chest Press
1B - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #2 Set-Up: Perform 2a, 2b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minute and proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Dumbbell Pullover
2B - Hip Bridge
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #3 Set-Up: Perform 3a, 3b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Dumbbell Shoulder Press
3B - Dumbbell Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #4 Set-Up: Perform 4a, 4b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minute and proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - Standing Reverse Fly
4B - Goblet Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: Plank Crunch for 60 seconds
SUPER SETWORKOUT A
PHASE #3WEEK #2
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises. Once completed,take 1 min break and proceed to Superset #1
After you last set, rest 1 minute andproceed to Super Set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Super set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
Super Set #1 Set-Up: Perform 1a, 1b for 30 seconds resting30 seconds between exercises. Complete a total of3 rounds. After your last Jump Squat, rest for 2minutes and proceed to Super Set #2.
After you very last set, rest 2 minutes and proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - Decline Push up
1B - Jump Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #2 Set-Up: Perform 2a, 2b for 30 seconds resting 30seconds between exercises. Complete a total of 3rounds. After your last Forward Lunge and Press, restfor 2 minutes and proceed to Heart Rate Accelerator.
After your very last set, rest 1 minute and proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Dumbbell Pullover
2B - Dumbbell Romanian Deadlift
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #3 Set-Up: Perform 3a, 3b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Dumbbell Step Up
3B - Y Press
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #4 Set-Up: Perform 4a, 4b for 30 seconds resting30 seconds between exercises. Complete a totalof 3 rounds. After your last set, rest for 2minutes and proceed to the Finisher.
After your very last set, rest 1 minute and proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - Dumbbell Bent Over Row
4B - Goblet Reverse Lunge
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: Decline Plank Climber for 60 seconds
SUPER SETWORKOUT B
PHASE #3WEEK #2
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After you last set, rest 1 minute andproceed to Super Set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Super set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
Super Set #1 Set-Up: Perform 1a, 1b for 30 seconds resting30 seconds between exercises. Complete a total of3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - Decline Push up
1B - Jump Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #2 Set-Up: Perform 2a, 2b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minute and proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Dumbbell Pullover
2B - Dumbbell Romanian Deadlift
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #3 Set-Up: Perform 3a, 3b for 30 seconds resting30 seconds between exercises. Complete a totalof 3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Dumbbell Step Up
3B - Y Press
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #4 Set-Up: Perform 4a, 4b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minute and proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - Dumbbell Bent Over Row
4B - Goblet Reverse Lunge
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: Decline Plank Climber for 60 seconds
SUPER SETWORKOUT C
PHASE #3WEEK #2
Warm Up Set-Up: Perform A, B, C, D in order for45 seconds each, resting 15 secondsbetween exercises.
After you last set, rest 1 minute andproceed to Super Set #1
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - High Knee Drill
C - Modified Burpees
D - Mountain Climber
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
45SECONDS
REST 15 SECONDS
Heart RateAccelerator
After your last set, rest 1 minute andproceed to Super set #3
PLANNEDWORK/REST SET 1
A - Jumping Jacks
B - Modified Burpees
30SECONDS
30SECONDS
Super Set #1 Set-Up: Perform 1a, 1b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #2
PLANNEDWORK/REST SET 1 SET 2 SET 3
1A - Decline Push up
1B - Jump Squat
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #2 Set-Up: Perform 2a, 2b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minute and proceed to HR Accelerator
PLANNEDWORK/REST SET 1 SET 2 SET 3
2A - Dumbbell Pullover
2B - Dumbbell Romanian Deadlift
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #3 Set-Up: Perform 3a, 3b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After you very last set, rest 2 minutes and proceed to Super Set #4
PLANNEDWORK/REST SET 1 SET 2 SET 3
3A - Dumbbell Step Up
3B - Y Press
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Super Set #4 Set-Up: Perform 4a, 4b for 30 secondsresting 30 seconds between exercises.Complete a total of 3 rounds.
After your very last set, rest 1 minute and proceed to the Finisher
PLANNEDWORK/REST SET 1 SET 2 SET 3
4A - Dumbbell Bent Over Row
4B - Goblet Reverse Lunge
30SECONDS
REST 30 SECONDS
30SECONDS
REST 30 SECONDS
Finisher: Decline Plank Climber for 60 seconds
