26
The TACFIT26 Daily Journal
LEVEL 1DELTA LEVEL WORKOUT SERIES
TACFIT® Tactical Fitness Systems
The TACFIT26 Daily Journal Level 1
Scott Sonnon, Chief Operations OfficerCopyright 2013 by RMAX International
All rights reserved.No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address:
RMAX InternationalP.O. Box 501388Atlanta, GA 31150Website: WWW.RMAXINTERNATIONAL.COM
Email comments and questions to: [email protected]
TACFIT® is a registered trademark of Sconik International LLC.DISCLAIMER:
The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs.
LEGAL STATEMENT:
When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision.
ATTENTION:
Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damagesarising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercisedevice. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury.
IMPORTANT:
Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to ensure their proper and safe use.
T H E S I X W O R K O U T S :1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0
S E C O N D S W O R K F O L L O W E D B Y 1 0 S E C O N D S O F R E C O V E R Y ( 4 M I N U T E S ) . T A K E A 1 M I N U T E R E C O V E R Y A F T E R E A C H 4 M I N U T E S O F A N E X E R C I S E .
2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N E R O U N D 4 M I N U T E S I N D U R A T I O N . T A K E 1 M I N U T E R E C O V E R Y I N B E T W E E N E A C H E X E R C I S E . P A C E A N D R E G R E S S A S N E C E S S A R Y T O P E R F O R M W I T H O U T S T O P P I N G
3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E R E A C H N E W M I N U T E . P E R F O R M T H E C I R C U I T O F E X E R C I S E S I N L E S S T H A N A M I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T . I F Y O U D O N ʼ T , T H E N Y O U R E C E I V E N O P O I N T .
4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A S P O S S I B L E I N 2 0 M I N U T E S .
5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D S F O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y . A F T E R Y O U C O M P L E T E A L L 5 E X E R C I S E S , D O I T A S E C O N D T I M E .
6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A S Y O U R T E C H N I Q U E C A N H O L D Y O U R S P E E D I N L E S S T H A N T W E N T Y M I N U T E S .
M O B I L I T Y D A Y S :DO ALL OF THE MOBILITY DRILLS 3 TIMES AS YOUR MOBILITY DAY. PERFORM DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.
C O M P E N S A T I O N D A Y S :PERFORM THE COMPENSATION DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES AS YOUR COMPENSATION DAY. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.
W A R M U P :DO ALL OF THE WARMUP DRILLS BEFORE YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, THEN WORKOUT.
C O O L D O W N :DO ALL OF THE COOLDOWN DRILLS AFTER YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, YOU’RE DONE FOR THE DAY.
C A L E N D A R S C O R E S H E E T
Program Level Total Score Heart Rate
Qual
Alpha
Bravo
Charlie
Delta
Echo
Foxtrot
Golf
Hotel
India
Juliet
Kilo
Lima
Mike
Program Level Total Score Heart Rate
November
Oscar
Papa
Quebec
Romeo
Sierra
Tango
Uniform
Victor
Whiskey
Xray
Yankee
Zulu
Qual
T A C F I T 2 6 C A L E N D A RNo IntensityNo Intensity Low IntensityLow Intensity Moderate IntensityModerate Intensity High IntensityHigh Intensity
Day 1 mobility Day 2 Compensation Day 3 Qual Day 4 Qual
Day 5 mobility Day 6 Compensation Day 7 Alpha Day 8 Alpha
Day 9 mobility Day 10 Compensation Day 11 Bravo Day 12 Bravo
Day 13 mobility Day 14 Compensation Day 15 Charlie Day 16 Charlie
Day 17 mobility Day 18 Compensation Day 19 Delta Day 20 Delta
Day 21 mobility Day 22 Compensation Day 23 Echo Day 24 Echo
Day 25 mobility Day 26 Compensation Day 26 Foxtrot Day 28 Foxtrot
Day 29 mobility Day 30 Compensation Day 31 Golf Day 32 Golf
Day 33 mobility Day 34 Compensation Day 35 Hotel Day 36 Hotel
Day 37 mobility Day 38 Compensation Day 39 India Day 40 India
Day 41 mobility Day 42 Compensation Day 43 Juliet Day 44 Juliet
Day 45 mobility Day 46 Compensation Day 47 Kilo Day 48 Kilo
Day 49 mobility Day 50 Compensation Day 51 Lima Day 52 Lima
Day 53 mobility Day 54 Compensation Day 55 Mike Day 56 Mike
Day 57 mobility Day 58 Compensation Day 59 November Day 60 November
Day 61 mobility Day 62 Compensation Day 63 Oscar Day 64 Oscar
Day 65 mobility Day 66 Compensation Day 67 Papa Day 68 Papa
Day 69 mobility Day 70 Compensation Day 71 Quebec Day 72 Quebec
Day 73 mobility Day 74 Compensation Day 75 Romeo Day 76 Romeo
Day 77 mobility Day 78 Compensation Day 79 Sierra Day 80 Sierra
Day 81 mobility Day 82 Compensation Day 83 Tango Day 84 Tango
Day 85 mobility Day 86 Compensation Day 87 Uniform Day 88 Uniform
Day 89 mobility Day 90 Compensation Day 91 Victor Day 92 Victor
Day 93 mobility Day 94 Compensation Day 95 Whiskey Day 96 Whiskey
Day 97 mobility Day 98 Compensation Day 99 Xray Day 100 Xray
Day 101 mobility Day 102 Compensation Day 103 yankee Day 104 yankee
Day 105 mobility Day 106 Compensation Day 107 zulu Day 108 zulu
D A Y 1 : Q U A L M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
knee circleMobility P15
backstrokeMobility P04
hip hurdleMobility P11
hitchhikerMobility P12
gunslingerMobility P08
spinal rotationMobility P29
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 2 : Q U A L C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
pigeoncompensation P15
downward facing dogcompensation P06
forearm frogcompensation P12
drill bit holdcompensation P07
shoulder bridgecompensation P20
standing sidebendcompensation P26
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 3 : Q U A L 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
lunge RaiseQual p05
knee ellipseQual p06
sit thru hipQual p05
pushup kneeQual p08
Hollow Body crunchQual p09
table liftQual p10
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Cooldownpigeon
compensation P15
downward facing dog
compensation P06
forearm frogcompensation P12
drill bit holdcompensation P07
shoulder bridgecompensation P20
standing sidebendcompensation P26
Warmupknee circle
Mobility P15
backstrokeMobility P04
hip hurdleMobility P11
hitchhikerMobility P12
gunslingerMobility P08
spinal rotationMobility P29
Date
D A Y 4 : Q U A L 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
lunge RaiseQual p05
knee ellipseQual p06
sit thru hipQual p05
pushup kneeQual p08
Hollow Body crunchQual p09
table liftQual p10
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Cooldownpigeon
compensation P15
downward facing dog
compensation P06
forearm frogcompensation P12
drill bit holdcompensation P07
shoulder bridgecompensation P20
standing sidebendcompensation P26
Warmupknee circle
Mobility P15
backstrokeMobility P04
hip hurdleMobility P11
hitchhikerMobility P12
gunslingerMobility P08
spinal rotationMobility P29
Date
D A Y 5 : A L P H A M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
HitchhikerMobility P12
Twisting LungeMobility P32
BackstrokeMobility P04
Knee to Chest Push KickMobility P16
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 6 : A L P H A C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Sealcompensation P16
Twisted Lungecompensation P29
downward facing dogcompensation P06
Upward Facing Dogcompensation P30
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 7 : A L P H A 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Clubbell Two Handed Swipe (15lbs)Exercise p05
Ring/Strap Double RowExercise p011
Jump-Up PullupExercise p77
Box Step-UpExercise p24
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownSeal
compensation P16
Twisted Lungecompensation P29
downward facing dog
compensation P06
Upward Facing Dog
compensation P30
WarmupHitchhiker
Mobility P12
Twisting LungeMobility P32
BackstrokeMobility P04
Knee to Chest Push Kick
Mobility P16
Date
D A Y 8 : A L P H A 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Clubbell Two Handed Swipe (15lbs)Exercise p05
Ring/Strap Double RowExercise p011
Jump-Up PullupExercise p77
Box Step-UpExercise p24
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownSeal
compensation P16
Twisted Lungecompensation P29
downward facing dog
compensation P06
Upward Facing Dog
compensation P30
WarmupHitchhiker
Mobility P12
Twisting LungeMobility P32
BackstrokeMobility P04
Knee to Chest Push Kick
Mobility P16
Date
D A Y 9 : B R A V O M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Rolling Shoulder BladeMobility p23
Inside Shoulder CircleMobility p14
Leg SwingMobility p17
Prayer Shoulder PlyoMobility p20
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 1 0 : B R A V O C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Sleeping WarriorCompensation p21
LocustCompensation p14
King Dancer BasicCompensation p13
Standing BackbendCompensation p24
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
kettlebell two handed deadliftExercise p37
Parallette/box Knee PressExercise p29
Leg ThreadExercise p45
Clubbell Gama cast (15lbs)Exercise p06
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 1 1 : B R A V O 4 / 1 X 4 W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownSleeping Warrior
Compensation p21
LocustCompensation
p14
King Dancer Basic
Compensation p13
Standing Backbend
Compensation p24
WarmupRolling
Shoulder Blade
Mobility p23
Inside Shoulder
CircleMobility p14
Leg SwingMobility p17
Prayer Shoulder
PlyoMobility p20
Date
D A Y 1 2 : B R A V O 4 / 1 X 4 W O R K O U T
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
kettlebell two handed deadliftExercise p37
Parallette/box Knee PressExercise p29
Leg ThreadExercise p45
Clubbell Gama cast (15lbs)Exercise p06
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownSleeping Warrior
Compensation p21
LocustCompensation
p14
King Dancer Basic
Compensation p13
Standing Backbend
Compensation p24
WarmupRolling
Shoulder Blade
Mobility p23
Inside Shoulder
CircleMobility p14
Leg SwingMobility p17
Prayer Shoulder
PlyoMobility p20
Date
D A Y 1 3 : C H A R L I E M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Hindu Push-upMobility p10
Sit-thru StretchMobility p28
Side Shoulder CastMobility p27
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 1 4 : C H A R L I E C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Upward Facing DogCompensation p30
Dying Warrior Compensation p08
CamelCompensation p04
ExercisesClubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 leftExercise p07
Quad Press Basic reps: 5Exercise p49
Ring/Strap Knee Press reps: 5Exercise p15
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D A Y 1 5 : C H A R L I E E M O T M W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.
When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
CooldownUpward Facing DogCompensation p30
Dying Warrior Compensation p08
CamelCompensation p04
WarmupHindu Push-upMobility p10
Sit-thru StretchMobility p28
Side Shoulder CastMobility p27
Date
D A Y 1 6 : C H A R L I E E M O T M W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.
When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
ExercisesClubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 leftExercise p07
Quad Press Basic reps: 5Exercise p49
Ring/Strap Knee Press reps: 5Exercise p15
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
CooldownUpward Facing DogCompensation p30
Dying Warrior Compensation p08
CamelCompensation p04
WarmupHindu Push-upMobility p10
Sit-thru StretchMobility p28
Side Shoulder CastMobility p27
Date
D A Y 1 7 : D E L T A M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Rocking Shin LungeMobility p22
Hollow Body CrunchMobility p13
Frog Leg SwimMobility p07
Windshield WiperMobility p33
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 1 8 : D E L T A C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Shin Lunge Compensation p19
Shoulder BridgeCompensation p20
Wind RemovingCompensation p31
Seated Spinal TwistCompensation p17
ExercisesFront Lunge 21 repsExercise p72
Basic Spinal Rock 13 repsExercise p53
Mountain Climber 8 repsExercise p57
Kettlebell Figure Eight (8kgs) 5 repsExercise p41
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits you completed in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D A Y 1 9 : D E L T A A M R A P W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
CooldownShin Lunge
Compensation p19
Shoulder BridgeCompensation p20
Wind RemovingCompensation p31
Seated Spinal TwistCompensation p17
WarmupRocking Shin Lunge
Mobility p22
Hollow Body Crunch
Mobility p13
Frog Leg SwimMobility p07
Windshield WiperMobility p33
Date
D A Y 2 0 : D E L T A A M R A P W O R K O U T
ExercisesFront Lunge 21 repsExercise p72
Basic Spinal Rock 13 repsExercise p53
Mountain Climber 8 repsExercise p57
Kettlebell Figure Eight (8kgs) 5 repsExercise p41
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits you completed in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
CooldownShin Lunge
Compensation p19
Shoulder BridgeCompensation p20
Wind RemovingCompensation p31
Seated Spinal TwistCompensation p17
WarmupRocking Shin Lunge
Mobility p22
Hollow Body Crunch
Mobility p13
Frog Leg SwimMobility p07
Windshield WiperMobility p33
Date
D A Y 2 1 : E C H O M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Lifting CamelMobility p18
Shirt RippingMobility p25
Twisting LungeMobility p32
Prayer Shoulder PlyoMobility p20
Leg SwingMobility p17
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 2 2 : E C H O C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Standing Forward FoldCompensation p25
Floor Bow PullCompensation p09
Twisted LungeCompensation p29
Standing BackbendCompensation p24
King Dancer BasicCompensation p13
D A Y 2 3 : E C H O [ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Score: Add together the lowest set for each of the exercises
AverageHeart Rate
Average Technique
Average Effort
Average Discomfort
Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort
Medicine Ball Neck SquatExercise p82
Quad Press BasicExercise p49
Ring/Strap Double RowExercise p11
Clubbell Gama Cast (15lbs)Exercise p06
Leg ThreadExercise p45
CooldownStanding Forward
FoldCompensation p25
Floor Bow PullCompensation p09
Twisted LungeCompensation p29
Standing Backbend
Compensation p24
King Dancer BasicCompensation p13
WarmupLifting CamelMobility p18
Shirt RippingMobility p25
Twisting LungeMobility p32
Prayer Shoulder PlyoMobility p20
Leg SwingMobility p17
Date
D A Y 2 4 : E C H O [ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Score: Add together the lowest set for each of the exercises
AverageHeart Rate
Average Technique
Average Effort
Average Discomfort
Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort
Medicine Ball Neck SquatExercise p82
Quad Press BasicExercise p49
Ring/Strap Double RowExercise p11
Clubbell Gama Cast (15lbs)Exercise p06
Leg ThreadExercise p45
CooldownStanding Forward
FoldCompensation p25
Floor Bow PullCompensation p09
Twisted LungeCompensation p29
Standing Backbend
Compensation p24
King Dancer BasicCompensation p13
WarmupLifting CamelMobility p18
Shirt RippingMobility p25
Twisting LungeMobility p32
Prayer Shoulder PlyoMobility p20
Leg SwingMobility p17
Date
D A Y 2 5 : F O X T R O T M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
BackstrokeMobility p04
HandcuffMobility p09
Knee to Chest Push KickMobility p16
Windshield WiperMobility p33
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 2 6 : F O X T R O T C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Downward Facing DogCompensation p06
Clasped Hand Forward Fold Compensation p05
Upward Facing DogCompensation p30
TriangleCompensation p28
Exercises Number of Repetitions to PerformJump-Up Pullup 50 repsExercise p77
Kettlebell Push Press (8kgs) reps: 25 right / 25 leftExercise p42
Box Step-Up 50 repsExercise p24
Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 leftExercise p08
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
D A Y 2 7 : F O X T R O T A F A P / T W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
CooldownDownward Facing
DogCompensation p06
Clasped Hand Forward Fold
Compensation p05
Upward Facing DogCompensation p30
TriangleCompensation p28
WarmupBackstrokeMobility p04
HandcuffMobility p09
Knee to Chest Push Kick
Mobility p16
Windshield WiperMobility p33
Date
D A Y 2 8 : F O X T R O T A F A P / T W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Exercises Number of Repetitions to PerformJump-Up Pullup 50 repsExercise p77
Kettlebell Push Press (8kgs) reps: 25 right / 25 leftExercise p42
Box Step-Up 50 repsExercise p24
Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 leftExercise p08
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
CooldownDownward Facing
DogCompensation p06
Clasped Hand Forward Fold
Compensation p05
Upward Facing DogCompensation p30
TriangleCompensation p28
WarmupBackstrokeMobility p04
HandcuffMobility p09
Knee to Chest Push Kick
Mobility p16
Windshield WiperMobility p33
Date
D A Y 2 9 : G O L F M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Windshield WiperMobility p33
Tripod OverheadMobility p31
hollow Body CrunchMobility p13
Sit-Thru StretchMobility p28
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 3 0 : G O L F C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Seated Spinal TwistCompensation p17
Shin Dancer BridgeCompensation p18
Shoulder BridgeCompensation p20
Dying WarriorCompensation p08
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 3 1 : G O L F 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Kettlebell Figure Eight (8kgs)Exercise p41
Ring/Strap Knee to ChestExercise p19
Spinal Rock BasicExercise p53
Quad Press BasicExercise p49
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownSeated Spinal TwistCompensation p17
Shin Dancer BridgeCompensation p18
Shoulder BridgeCompensation p20
Dying WarriorCompensation p08
WarmupWindshield Wiper
Mobility p33
Tripod OverheadMobility p31
hollow Body Crunch
Mobility p13
Sit-Thru StretchMobility p28
Date
D A Y 3 2 : G O L F 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Kettlebell Figure Eight (8kgs)Exercise p41
Ring/Strap Knee to ChestExercise p19
Spinal Rock BasicExercise p53
Quad Press BasicExercise p49
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownSeated Spinal TwistCompensation p17
Shin Dancer BridgeCompensation p18
Shoulder BridgeCompensation p20
Dying WarriorCompensation p08
WarmupWindshield Wiper
Mobility p33
Tripod OverheadMobility p31
hollow Body Crunch
Mobility p13
Sit-Thru StretchMobility p28
Date
D A Y 3 3 : H O T E L M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Folding Shinbox TwistMobility p06
Twisting LungeMobility p32
Hindu Push-upMobility p10
Leg SwingMobility p17
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 3 4 : H O T E L C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
pigeoncompensation P15
Twisted LungeCompensation p29
Upward Facing DogCompensation p30
King Dancer BasicCompensation p13
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
One Leg Squat High BoxExercise p64
Ring/Strap Double RowExercise p11
Clubbell Shoulder Park Squat (15lbs) Exercise p07
Leg Thread Exercise p45
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 3 5 : H O T E L 4 / 1 X 4 W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warm-UpFolding
Shinbox TwistMobility p06
Twisting LungeMobility p32
Hindu Push-upMobility p10
Leg SwingMobility p17
Cooldownpigeon
compensation P15
Twisted LungeCompensation p29
Upward Facing Dog
Compensation p30
King Dancer BasicCompensation p13
Date
D A Y 3 6 : H O T E L 4 / 1 X 4 W O R K O U T
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
One Leg Squat High BoxExercise p64
Ring/Strap Double RowExercise p11
Clubbell Shoulder Park Squat (15lbs) Exercise p07
Leg Thread Exercise p45
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warm-UpFolding
Shinbox TwistMobility p06
Twisting LungeMobility p32
Hindu Push-upMobility p10
Leg SwingMobility p17
Cooldownpigeon
compensation P15
Twisted LungeCompensation p29
Upward Facing Dog
Compensation p30
King Dancer BasicCompensation p13
Date
D A Y 3 7 : I N D I A M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Shinbox SwitchMobility p24
Shirt RippingMobility p25
BackstrokeMobility p04
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 3 8 : I N D I A C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
SphinxCompensation p22
Floor Bow PullCompensation p09
Downward Facing DogCompensation p06
Exercises
Parallel Squat 15 repsExercise p68
Quad Press Basic 10 repsExercise 49
Jump-up Pullup 5 repsExercise p77
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D A Y 3 9 : I N D I A E M O T M W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.
When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
CooldownSphinx
Compensation p22
Floor Bow PullCompensation p09
Downward Facing Dog
Compensation p06
WarmupShinbox Switch
Mobility p24
Shirt RippingMobility p25
BackstrokeMobility p04
Date
D A Y 4 0 : I N D I A E M O T M W O R K O U T
Exercises
Parallel Squat 15 repsExercise p68
Quad Press Basic 10 repsExercise 49
Jump-up Pullup 5 repsExercise p77
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.
When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
CooldownSphinx
Compensation p22
Floor Bow PullCompensation p09
Downward Facing Dog
Compensation p06
WarmupShinbox Switch
Mobility p24
Shirt RippingMobility p25
BackstrokeMobility p04
Date
D A Y 4 1 : J U L I E T M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Shinbox SwitchMobility p24
Hollow Body CrunchMobility p13
Side Shoulder CastMobility p27
Sit-Thru StretchMobility p28
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 4 2 : J U L I E T C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
SphinxCompensation p22
Shoulder BridgeCompensation p20
CamelCompensation p04
Dying WarriorCompensation p08
ExercisesQuad Press Basic 21 repsExercise p49
Parallel Squat 13 repsExercise p68
Ring/Strap Knee Press 8 repsExercise p15
Spinal Rock Basic 5 repsExercise p53
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits you completed in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D A Y 4 3 : J U L I E T A M R A P W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
CooldownSphinx
Compensation p22
Shoulder BridgeCompensation p20
CamelCompensation p04
Dying WarriorCompensation p08
WarmupShinbox Switch
Mobility p24
Hollow Body Crunch
Mobility p13
Side Shoulder Cast
Mobility p27
Sit-Thru StretchMobility p28
Date
D A Y 4 4 : J U L I E T A M R A P W O R K O U T
ExercisesQuad Press Basic 21 repsExercise p49
Parallel Squat 13 repsExercise p68
Ring/Strap Knee Press 8 repsExercise p15
Spinal Rock Basic 5 repsExercise p53
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits you completed in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
CooldownSphinx
Compensation p22
Shoulder BridgeCompensation p20
CamelCompensation p04
Dying WarriorCompensation p08
WarmupShinbox Switch
Mobility p24
Hollow Body Crunch
Mobility p13
Side Shoulder Cast
Mobility p27
Sit-Thru StretchMobility p28
Date
D A Y 4 5 : K I L O M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Lifting TableMobility p19
Windshield WiperMobility p33
Floor Hip WormMobility p05
Inside Shoulder CircleMobility p14
Folding Shinbox TwistMobility p06
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 4 6 : K I L O C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Standing Backbend Clasped Hand
Compensation p23
TriangleCompensation p28
Flying LocustCompensation p11
LocustCompensation p14
PigeonCompensation p15
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 4 7 : K I L O [ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Score: Add together the lowest set for each of the exercises
AverageHeart Rate
Average Technique
Average Effort
Average Discomfort
Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort
Kettlebell Two-Handed Swing (8kgs)Exercise p43
Clubbell Clockwork Squat (15lbs)Exercise p08
Sandbag DeadliftExercise p87
Parallette/Box Knee PressExercise p29
One Leg Squat High BoxExercise p64
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownStanding
Backbend Clasped Hand
Compensation p23
TriangleCompensation p28
Flying LocustCompensation p11
LocustCompensation p14
PigeonCompensation p15
WarmupLifting TableMobility p19
Windshield Wiper
Mobility p33
Floor Hip Worm
Mobility p05
Inside Shoulder
CircleMobility p14
Folding Shinbox TwistMobility p06
Date
D A Y 4 8 : K I L O [ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort
Kettlebell Two-Handed Swing (8kgs)Exercise p43
Clubbell Clockwork Squat (15lbs)Exercise p08
Sandbag DeadliftExercise p87
Parallette/Box Knee PressExercise p29
One Leg Squat High BoxExercise p64
Score: Add together the lowest set for each of the exercises
AverageHeart Rate
Average Technique
Average Effort
Average Discomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownStanding
Backbend Clasped Hand
Compensation p23
TriangleCompensation p28
Flying LocustCompensation p11
LocustCompensation p14
PigeonCompensation p15
WarmupLifting TableMobility p19
Windshield Wiper
Mobility p33
Floor Hip Worm
Mobility p05
Inside Shoulder
CircleMobility p14
Folding Shinbox TwistMobility p06
Date
D A Y 4 9 : L I M A M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Frog Leg SwimMobility p07
Lifting CamelMobility p18
Hitchhiker Mobility p12
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 5 0 : L I M A C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Wind RemovingCompensation p31
Standing Forward FoldCompensation p25
SealCompensation p16
Exercises Number of Repetitions to Perform
Mountain Climber 100 repsExercise p57
Medicine Ball Neck Squat 100 repsExercise p82
Clubbell Two-Handed Swipe (15lbs) 100 repsExercise p05
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
D A Y 5 1 : L I M A A F A P / T W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
CooldownWind Removing
Compensation p31
Standing Forward Fold
Compensation p25
SealCompensation p16
WarmupFrog Leg SwimMobility p07
Lifting CamelMobility p18
Hitchhiker Mobility p12
Date
D A Y 5 2 : L I M A A F A P / T W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Exercises Number of Repetitions to Perform
Mountain Climber 100 repsExercise p57
Medicine Ball Neck Squat 100 repsExercise p82
Clubbell Two-Handed Swipe (15lbs) 100 repsExercise p05
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
CooldownWind Removing
Compensation p31
Standing Forward Fold
Compensation p25
SealCompensation p16
WarmupFrog Leg SwimMobility p07
Lifting CamelMobility p18
Hitchhiker Mobility p12
Date
D A Y 5 3 : M I K E M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Knee to chest Push KickMobility p16
Lifting CamelMobility p18
Twisting LungeMobility p32
BackstrokeMobility p04
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 5 4 : M I K E C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Upward Facing DogCompensation p30
Standing Forward FoldCompensation p25
Twisted LungeCompensation p29
Downward Facing DogCompensation p06
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 5 5 : M I K E 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Box Step-UpExercise p24
Medicine Ball Neck Squat Exercise p82
Ring/Strap Double RowExercise p11
Jump-up PullupExercise p77
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownUpward Facing
DogCompensation p30
Standing Forward Fold
Compensation p25
Twisted LungeCompensation p29
Downward Facing Dog
Compensation p06
WarmupKnee to chest
Push KickMobility p16
Lifting CamelMobility p18
Twisting LungeMobility p32
BackstrokeMobility p04
Date
D A Y 5 6 : M I K E 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Box Step-UpExercise p24
Medicine Ball Neck Squat Exercise p82
Ring/Strap Double RowExercise p11
Jump-up PullupExercise p77
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownUpward Facing
DogCompensation p30
Standing Forward Fold
Compensation p25
Twisted LungeCompensation p29
Downward Facing Dog
Compensation p06
WarmupKnee to chest
Push KickMobility p16
Lifting CamelMobility p18
Twisting LungeMobility p32
BackstrokeMobility p04
Date
D A Y 5 7 : N O V E M B E R M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Lifting CamelMobility p18
Inside Shoulder CircleMobility p14
Windshield WiperMobility p33
HandcuffMobility p09
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 5 8 : N O V E M B E R C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Standing Forward FoldCompensation p25
Locust Compensation p14
TriangleCompensation p28
Clasped Hand Forward FoldCompensation p05
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
Medicine Ball Neck SquatExercise p82
Parallette/Box Knee PressExercise p29
Clubbell Clockwork Squat (15lbs)Exercise p08
Kettlebell Push Press (8kgs)Exercise p42
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 5 9 : N O V E M B E R 4 / 1 X 4 W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownStanding
Forward FoldCompensation
p25
Locust Compensation
p14
TriangleCompensation
p28
Clasped Hand Forward FoldCompensation
p05
WarmupLifting CamelMobility p18
Inside Shoulder
CircleMobility p14
Windshield Wiper
Mobility p33
HandcuffMobility p09
Date
D A Y 6 0 : N O V E M B E R 4 / 1 X 4 W O R K O U T
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
Medicine Ball Neck SquatExercise p82
Parallette/Box Knee PressExercise p29
Clubbell Clockwork Squat (15lbs)Exercise p08
Kettlebell Push Press (8kgs)Exercise p42
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownStanding
Forward FoldCompensation
p25
Locust Compensation
p14
TriangleCompensation
p28
Clasped Hand Forward FoldCompensation
p05
WarmupLifting CamelMobility p18
Inside Shoulder
CircleMobility p14
Windshield Wiper
Mobility p33
HandcuffMobility p09
Date
D A Y 6 1 : O S C A R M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Prone Shoulder CircleMobility p21
Tripod OverheadMobility p31
Lifting TableMobility p19
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 6 2 : O S C A R C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Three Leg Down DogCompensation p27
Shin Dancer BridgeCompensation p18
Standing Backbend Clasped Hand
Compensation p23
ExercisesClubbell Two-Hand Head Cast (15lbs) reps: 5Exercise p09
Ring/Strap Knee to Chest reps: 5Exercise p19
Kettlebell Two-Handed Swing (8kgs) reps: 5Exercise p43
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D A Y 6 3 : O S C A R E M O T M W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.
When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
CooldownThree Leg Down DogCompensation p27
Shin Dancer BridgeCompensation p18
Standing Backbend Clasped Hand
Compensation p23
WarmupProne Shoulder
CircleMobility p21
Tripod OverheadMobility p31
Lifting TableMobility p19
Date
D A Y 6 4 : O S C A R E M O T M W O R K O U T
ExercisesClubbell Two-Hand Head Cast (15lbs) reps: 5Exercise p09
Ring/Strap Knee to Chest reps: 5Exercise p19
Kettlebell Two-Handed Swing (8kgs) reps: 5Exercise p43
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.
When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
CooldownThree Leg Down DogCompensation p27
Shin Dancer BridgeCompensation p18
Standing Backbend Clasped Hand
Compensation p23
WarmupProne Shoulder
CircleMobility p21
Tripod OverheadMobility p31
Lifting TableMobility p19
Date
D A Y 6 5 : P A P A M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Lifting TableMobility p19
Shoulder ScrewMobility p26
Prayer Shoulder PlyoMobility p20
Shirt Ripping Mobility p25
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 6 6 : P A P A C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Standing Backbend Clasped Hand
Compensation p23
Floor ScorpionCompensation p10
Standing BackbendCompensation p24
Floor Bow PullCompensation p09
ExercisesKettlebell Two-Handed Swing (8kgs) reps: 21Exercise p43
Parallette/Box Knee Press reps: 13Exercise p29
Clubbell Gama Cast (15lbs) reps: 8Exercise p06
Quad Press Basic reps: 5Exercise p49
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits you completed in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D A Y 6 7 : P A P A A M R A P W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
CooldownStanding Backbend
Clasped HandCompensation p23
Floor ScorpionCompensation p10
Standing BackbendCompensation p24
Floor Bow PullCompensation p09
WarmupLifting TableMobility p19
Shoulder ScrewMobility p26
Prayer Shoulder Plyo
Mobility p20
Shirt Ripping Mobility p25
Date
D A Y 6 8 : P A P A A M R A P W O R K O U T
ExercisesKettlebell Two-Handed Swing (8kgs) reps: 21Exercise p43
Parallette/Box Knee Press reps: 13Exercise p29
Clubbell Gama Cast (15lbs) reps: 8Exercise p06
Quad Press Basic reps: 5Exercise p49
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits you completed in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
CooldownStanding Backbend
Clasped HandCompensation p23
Floor ScorpionCompensation p10
Standing BackbendCompensation p24
Floor Bow PullCompensation p09
WarmupLifting TableMobility p19
Shoulder ScrewMobility p26
Prayer Shoulder Plyo
Mobility p20
Shirt Ripping Mobility p25
Date
D A Y 6 9 : Q U E B E C M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Folding Shinbox TwistMobility p06
Side Shoulder CastMobility p27
Hindu Push-upMobility p10
Hollow Body CrunchMobility p13
Sit-Thru StretchMobility p28
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 7 0 : Q U E B E C C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Pigeon Compensation p15
CamelCompensation p04
Upward Facing DogCompensation p30
Shoulder BridgeCompensation p20
Dying WarriorCompensation p08
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 7 1 : Q U E B E C [ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Score: Add together the lowest set for each of the exercises
AverageHeart Rate
Average Technique
Average Effort
Average Discomfort
Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort
One Leg Squat High BoxExercise p64
Ring/Strap Knee PressExercise p15
Clubbell Shoulder Park Squat (15lbs)Exercise p07
Spinal Rock BasicExercise p53
Quad Press BasicExercise p49
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownPigeon
Compensation p15
CamelCompensation p04
Upward Facing Dog
Compensation p30
Shoulder BridgeCompensation p20
Dying WarriorCompensation p08
WarmupFolding
Shinbox TwistMobility p06
Side Shoulder Cast
Mobility p27
Hindu Push-upMobility p10
Hollow Body Crunch
Mobility p13
Sit-Thru Stretch
Mobility p28
Date
D A Y 7 2 : Q U E B E C [ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Score: Add together the lowest set for each of the exercises
AverageHeart Rate
Average Technique
Average Effort
Average Discomfort
Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort
One Leg Squat High BoxExercise p64
Ring/Strap Knee PressExercise p15
Clubbell Shoulder Park Squat (15lbs)Exercise p07
Spinal Rock BasicExercise p53
Quad Press BasicExercise p49
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownPigeon
Compensation p15
CamelCompensation p04
Upward Facing Dog
Compensation p30
Shoulder BridgeCompensation p20
Dying WarriorCompensation p08
WarmupFolding
Shinbox TwistMobility p06
Side Shoulder Cast
Mobility p27
Hindu Push-upMobility p10
Hollow Body Crunch
Mobility p13
Sit-Thru Stretch
Mobility p28
Date
D A Y 7 3 : R O M E O M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Twisting LungeMobility p32
Shinbox SwitchMobility p24
Rolling Shoulder BladeMobility p23
BackstrokeMobility p04
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 7 4 : R O M E O C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Twisted LungeCompensation p29
SphinxCompensation p22
Sleeping Warrior Compensation p21
Downward Facing DogCompensation p06
Exercises Number of Repetitions to PerformRing/Strap Double Row 30 repsExercise p11
Parallel Squat 50 repsExercise p68
Kettlebell Deadlift 50 repsExercise p37
Jump-up Pullup 30 repsExercise p77
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
D A Y 7 5 : R O M E O A F A P / T W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
CooldownTwisted Lunge
Compensation p29
SphinxCompensation p22
Sleeping Warrior Compensation p21
Downward Facing Dog
Compensation p06
WarmupTwisting LungeMobility p32
Shinbox SwitchMobility p24
Rolling Shoulder Blade
Mobility p23
BackstrokeMobility p04
Date
D A Y 7 6 : R O M E O A F A P / T W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Exercises Number of Repetitions to PerformRing/Strap Double Row 30 repsExercise p11
Parallel Squat 50 repsExercise p68
Kettlebell Deadlift 50 repsExercise p37
Jump-up Pullup 30 repsExercise p77
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
CooldownTwisted Lunge
Compensation p29
SphinxCompensation p22
Sleeping Warrior Compensation p21
Downward Facing Dog
Compensation p06
WarmupTwisting LungeMobility p32
Shinbox SwitchMobility p24
Rolling Shoulder Blade
Mobility p23
BackstrokeMobility p04
Date
D A Y 7 7 : S I E R R A M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Rocking shin LungeMobility p22
Shoulder ScrewMobility p26
Hollow Body CrunchMobility p13
Frog Leg SwimMobility p07
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 7 8 : S I E R R A C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Shin LungeCompensation p19
Floor ScorpionCompensation p10
Shoulder BridgeCompensation p20
Wind RemovingCompensation p31
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 7 9 : S I E R R A 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Front LungeExercise p72
Parallette/Box Knee PressExercise p29
Spinal Rock BasicExercise p53
Mountain ClimberExercise p57
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownShin Lunge
Compensation p19
Floor ScorpionCompensation p10
Shoulder BridgeCompensation p20
Wind RemovingCompensation p31
WarmupRocking shin
LungeMobility p22
Shoulder ScrewMobility p26
Hollow Body Crunch
Mobility p13
Frog Leg SwimMobility p07
Date
D A Y 8 0 : S I E R R A 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Front LungeExercise p72
Parallette/Box Knee PressExercise p29
Spinal Rock BasicExercise p53
Mountain ClimberExercise p57
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownShin Lunge
Compensation p19
Floor ScorpionCompensation p10
Shoulder BridgeCompensation p20
Wind RemovingCompensation p31
WarmupRocking shin
LungeMobility p22
Shoulder ScrewMobility p26
Hollow Body Crunch
Mobility p13
Frog Leg SwimMobility p07
Date
D A Y 8 1 : T A N G O M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Prayer Shoulder PlyoMobility p20
Tripod OverheadMobility p31
Floor Hip WormMobility p05
Leg SwingMobility p17
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 8 2 : T A N G O C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Standing BackbendCompensation p24
Shin Dancer BridgeCompensation p18
Flying LocustCompensation p11
King Dancer BasicCompensation p13
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
Clubbell Gama Cast (15lbs)Exercise p06
Ring/Strap Knee to chestExercise p19
Sandbag DeadliftExercise p87
Leg ThreadExercise p45
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 8 3 : T A N G O 4 / 1 X 4 W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownStanding Backbend
Compensation p24
Shin Dancer Bridge
Compensation p18
Flying LocustCompensation
p11
King Dancer Basic
Compensation p13
WarmupPrayer
Shoulder Plyo
Mobility p20
Tripod Overhead
Mobility p31
Floor Hip Worm
Mobility p05
Leg SwingMobility p17
Date
D A Y 8 4 : T A N G O 4 / 1 X 4 W O R K O U T
Exercises Repetitions Scored Heart Rate Technique Effort Discomfort
Clubbell Gama Cast (15lbs)Exercise p06
Ring/Strap Knee to chestExercise p19
Sandbag DeadliftExercise p87
Leg ThreadExercise p45
Score: Average 4 Repetition Totals AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle..
Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownStanding Backbend
Compensation p24
Shin Dancer Bridge
Compensation p18
Flying LocustCompensation
p11
King Dancer Basic
Compensation p13
WarmupPrayer
Shoulder Plyo
Mobility p20
Tripod Overhead
Mobility p31
Floor Hip Worm
Mobility p05
Leg SwingMobility p17
Date
D A Y 8 5 : U N I F O R M M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Shinbox SwitchMobility p24
Inside Shoulder CircleMobility p14
Hindu Push-upMobility p10
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 8 6 : U N I F O R M C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
SphinxCompensation p22
LocustCompensation p14
Upward Facing DogCompensation p30
Exercises
Parallel Squat 8 repsExercise p68
Parallette/Box Knee Press 5 repsExercise p29
Clubbell Shoulder Park Squat (15lbs) reps: 3 right / 3 leftExercise p07
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D A Y 8 7 : U N I F O R M E M O T M W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.
When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
CooldownSphinx
Compensation p22
LocustCompensation p14
Upward Facing DogCompensation p30
WarmupShinbox Switch
Mobility p24
Inside Shoulder Circle
Mobility p14
Hindu Push-upMobility p10
Date
D A Y 8 8 : U N I F O R M E M O T M W O R K O U T
Exercises
Parallel Squat 8 repsExercise p68
Parallette/Box Knee Press 5 repsExercise p29
Clubbell Shoulder Park Squat (15lbs) reps: 3 right / 3 leftExercise p07
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.
When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
CooldownSphinx
Compensation p22
LocustCompensation p14
Upward Facing DogCompensation p30
WarmupShinbox Switch
Mobility p24
Inside Shoulder Circle
Mobility p14
Hindu Push-upMobility p10
Date
D A Y 8 9 : V I C T O R M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Lifting TableMobility p19
Prone Shoulder CircleMobility p21
Rocking Shin LungeMobility p22
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 9 0 : V I C T O R C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Standing Backbend Clasped Hand
Compensation p23
Three Leg Down DogCompensation p27
Shin LungeCompensation p19
ExercisesKettlebell Two Handed Swing (8kgs) reps: 8Exercise p43
Clubbell Two-Handed Head Cast (15lbs) reps: 13Exercise p09
Front Lunge reps: 21Exercise p72
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits you completed in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D A Y 9 1 : V I C T O R A M R A P W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
CooldownStanding Backbend
Clasped HandCompensation p23
Three Leg Down Dog
Compensation p27
Shin LungeCompensation p19
WarmupLifting TableMobility p19
Prone Shoulder Circle
Mobility p21
Rocking Shin LungeMobility p22
Date
D A Y 9 2 : V I C T O R A M R A P W O R K O U T
ExercisesKettlebell Two Handed Swing (8kgs) reps: 8Exercise p43
Clubbell Two-Handed Head Cast (15lbs) reps: 13Exercise p09
Front Lunge reps: 21Exercise p72
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Round 1 Round 6 Round 11 Round 16
Round 2 Round 7 Round 12 Round 17
Round 3 Round 8 Round 13 Round 18
Round 4 Round 9 Round 14 Round 19
Round 5 Round 10 Round 15 Round 20
Score: Total number of circuits you completed in under 20 minutes
FinalHeart Rate
FinalTechnique
FinalEffort
FinalDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)
Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
CooldownStanding Backbend
Clasped HandCompensation p23
Three Leg Down Dog
Compensation p27
Shin LungeCompensation p19
WarmupLifting TableMobility p19
Prone Shoulder Circle
Mobility p21
Rocking Shin LungeMobility p22
Date
D A Y 9 3 : W H I S K E Y M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Windshield WiperMobility p33
Lifting Camel Mobility p18
Shoulder ScrewMobility p26
Twisting LungeMobility p32
Folding Shinbox TwistMobility p06
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 9 4 : W H I S K E Y C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Seated Spinal TwistCompensation p17
Standing Forward FoldCompensation p25
Floor ScorpionCompensation p10
Twisted LungeCompensation p29
PigeonCompensation p15
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 9 5 : W H I S K E Y [ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Score: Add together the lowest set for each of the exercises
AverageHeart Rate
Average Technique
Average Effort
Average Discomfort
Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort
Kettlebell Figure Eight (8kgs)Exercise p41
Medicine Ball Neck SquatExercise p82
Parallette/Box Knee PressExercise p29
Ring/Strap double rowExercise p11
One Leg Squat High BoxExercise p64
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownSeated Spinal
TwistCompensation p17
Standing Forward Fold
Compensation p25
Floor ScorpionCompensation p10
Twisted LungeCompensation p29
PigeonCompensation p15
WarmupWindshield
WiperMobility p33
Lifting Camel Mobility p18
Shoulder Screw
Mobility p26
Twisting LungeMobility p32
Folding Shinbox TwistMobility p06
Date
D A Y 9 6 : W H I S K E Y [ 9 0 / 3 0 X 5 ] 2 W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Score: Add together the lowest set for each of the exercises
AverageHeart Rate
Average Technique
Average Effort
Average Discomfort
Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort
Kettlebell Figure Eight (8kgs)Exercise p41
Medicine Ball Neck SquatExercise p82
Parallette/Box Knee PressExercise p29
Ring/Strap double rowExercise p11
One Leg Squat High BoxExercise p64
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownSeated Spinal
TwistCompensation p17
Standing Forward Fold
Compensation p25
Floor ScorpionCompensation p10
Twisted LungeCompensation p29
PigeonCompensation p15
WarmupWindshield
WiperMobility p33
Lifting Camel Mobility p18
Shoulder Screw
Mobility p26
Twisting LungeMobility p32
Folding Shinbox TwistMobility p06
Date
D A Y 9 7 : X R A Y M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Knee to Chest Push KickMobility p16
Inside Shoulder CircleMobility p14
Tripod Overhead Mobility p31
HandcuffMobility p09
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 9 8 : X R A Y C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Upward Facing DogCompensation p30
LocustCompensation p14
Shin Dancer BridgeCompensation p18
Clasped Hand Forward FoldCompensation p05
Exercises Number of Repetitions to PerformBox Step-up 50 repsExercise p24
Parallette/Box Knee Press 50 repsExercise p29
Ring/Strap Knee to Chest 50 repsExercise p19
Kettlebell Push Press (8kgs) reps: 25 right / 25 leftExercise p42
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
D A Y 9 9 : X R A Y A F A P / T W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
CooldownUpward Facing DogCompensation p30
LocustCompensation p14
Shin Dancer BridgeCompensation p18
Clasped Hand Forward Fold
Compensation p05
WarmupKnee to Chest
Push KickMobility p16
Inside Shoulder Circle
Mobility p14
Tripod Overhead Mobility p31
HandcuffMobility p09
Date
D A Y 1 0 0 : X R A Y A F A P / T W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Exercises Number of Repetitions to PerformBox Step-up 50 repsExercise p24
Parallette/Box Knee Press 50 repsExercise p29
Ring/Strap Knee to Chest 50 repsExercise p19
Kettlebell Push Press (8kgs) reps: 25 right / 25 leftExercise p42
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
CooldownUpward Facing DogCompensation p30
LocustCompensation p14
Shin Dancer BridgeCompensation p18
Clasped Hand Forward Fold
Compensation p05
WarmupKnee to Chest
Push KickMobility p16
Inside Shoulder Circle
Mobility p14
Tripod Overhead Mobility p31
HandcuffMobility p09
Date
D A Y 1 0 1 : Y A N K E E M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
Prone Shoulder CircleMobility p21
Floor hip WormMobility p05
HandcuffMobility p09
Frog Leg SwimMobility p07
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 1 0 2 : Y A N K E E C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Three Leg Down DogCompensation p27
Flying Locust Compensation p11
Clasped Hand Forward FoldCompensation p05
Wind removingCompensation p31
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
D A Y 1 0 3 : Y A N K E E 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Clubbell Two-Handed Head Cast (15lbs)Exercise p09
Sandbag DeadliftExercise p87
Kettlebell Push Press (8kgs)Exercise p42
Mountain ClimberExercise p57
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownThree Leg Down
DogCompensation p27
Flying Locust Compensation p11
Clasped Hand Forward Fold
Compensation p05
Wind removingCompensation p31
WarmupProne Shoulder
CircleMobility p21
Floor hip WormMobility p05
HandcuffMobility p09
Frog Leg SwimMobility p07
Date
D A Y 1 0 4 : Y A N K E E 2 0 / 1 0 X 8 + 6 0 W O R K O U T
Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort
Clubbell Two-Handed Head Cast (15lbs)Exercise p09
Sandbag DeadliftExercise p87
Kettlebell Push Press (8kgs)Exercise p42
Mountain ClimberExercise p57
Score: Add the lowest of 8 sets from each of the exercises
AverageHeart Rate
AverageTechnique
AverageEffort
AverageDiscomfort
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.
During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle
When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
CooldownThree Leg Down
DogCompensation p27
Flying Locust Compensation p11
Clasped Hand Forward Fold
Compensation p05
Wind removingCompensation p31
WarmupProne Shoulder
CircleMobility p21
Floor hip WormMobility p05
HandcuffMobility p09
Frog Leg SwimMobility p07
Date
D A Y 1 0 5 : Z U L U M O B I L I T YDate
Resting Heart Rate Heart Rate Maximum
220-AGENo Intensity Mobility
Target Heart Rate 0-40% Maximum
D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.
Perform the mobility drills in these blocks for the workout.
For your No Intensity Day, repeat the warm-up 3X (three times total).
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Mobility Drill
HitchhikerMobility p12
Rolling Shoulder BladeMobility p23
BackstrokeMobility p04
Knee to Chest Push KickMobility p16
D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.
Perform the compensation drills in these blocks for the workout.
For your Low Intensity Day, repeat the cool-down 3X (three times total).
Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
D A Y 1 0 6 : Z U L U C O M P E N S A T I O N Date
Resting Heart Rate Heart Rate Maximum
220-AGELow Intensity Compensation
Target Heart Rate 40-60% Maximum
Compensation Drill
Seal Compensation p16
Sleeping WarriorCompensation p21
Downward Facing Dogcompensation p06
Upward Facing Dog Compensation p30
Exercises Number of Repetitions to PerformClubbell Two-Handed Swipe (15lbs) reps: 50Exercise p05
Kettlebell Deadlift reps: 50Exercise p37
Jump-up Pullup reps: 50Exercise p77
Box Step-up reps: 50Exercise p24
Resting Heart Rate Heart Rate Maximum
220-AGEModerate Intensity Workout
Target Heart Rate 60-80% Maximum
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
D A Y 1 0 7 : Z U L U A F A P / T W O R K O U T
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
CooldownSeal
Compensation p16
Sleeping WarriorCompensation p21
Downward Facing Dog
compensation p06
Upward Facing Dog Compensation p30
WarmupHitchhiker
Mobility p12
Rolling Shoulder Blade
Mobility p23
BackstrokeMobility p04
Knee to Chest Push Kick
Mobility p16
Date
D A Y 1 0 8 : Z U L U A F A P / T W O R K O U T
Resting Heart Rate Heart Rate Maximum
220-AGE
High Intensity WorkoutTarget Heart Rate 80-100% Maximum
Exercises Number of Repetitions to PerformClubbell Two-Handed Swipe (15lbs) reps: 50Exercise p05
Kettlebell Deadlift reps: 50Exercise p37
Jump-up Pullup reps: 50Exercise p77
Box Step-up reps: 50Exercise p24
Date
Total Time elapsed for completing all repetitions in Under 20 minutes
FinalHeart Rate
Final Technique
Final Effort
Final Discomfort
D I R E C T I O N S :Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
CooldownSeal
Compensation p16
Sleeping WarriorCompensation p21
Downward Facing Dog
compensation p06
Upward Facing Dog Compensation p30
WarmupHitchhiker
Mobility p12
Rolling Shoulder Blade
Mobility p23
BackstrokeMobility p04
Knee to Chest Push Kick
Mobility p16