2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved.

Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Fitness VIP Studios, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Fitness VIP Studios, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved.

How To Fill Out The Workout Log Sheet (Sample)

Workout A Perform the baseline workout. Completed reps go on top and resistance used goes at the bottom for each set/round. Fill out the box on the right side.

Workout B Increase all exercises by 1 rep and increase resistance by 5-10% from Workout A. Fill out the box on the right side.

Workout C Decrease rest by 5 seconds, and increase rounds by 1. Perform this workout using the same reps and resistance used from Workout B. Fill out the box on the right side.

NOTE: R-Quattro only applies to Phase 1

2010 and Beyond. Fitness VIP Studios, LLC and 1000CalorieChallenge.com. All Rights Reserved.

FOUNDATIONAL WORKOUT A
Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #1
PLANNED

WORK/REST

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to straight set #1

D - Mountain Climber

REST 15 SECONDS

Straight Set #1
Set-Up: Perform Standard Pushup for 25 seconds, then rest for 25 seconds. Repeat for a total of 2 sets. Then proceed to DB Squat for a total of 2 sets until all 4 exercises are completed.

WORK/REST

PLANNED

SET 1

SET 2

1 - Pushup 2 - Dumbbell Squat 3 - Dumbbell Bent Over Row

SECONDS

25 25 25 25

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to HR Accelerator

4 - Forward Dumbbell Lunge

REST 25 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to straight set #5

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Straight Set #2
Set-Up: Perform Standing Shoulder DB Press for 25 seconds, then rest for 25 seconds. Repeat for a total of 2 sets. Then proceed to Reverse DB Lunge for a total of 2 sets until all 4 exercises are completed.

WORK/REST

PLANNED

SET 1

SET 2

5 - Shoulder Dumbbell Press 6 - Reverse Dumbbell Lunge 7 - Dumbbell Upright Row

SECONDS

25 25 25 25

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to the Finisher

8 - Wall Squat Dumbbell Hold

REST 25 SECONDS

Finisher: Plank for 60 seconds

FOUNDATIONAL WORKOUT B
Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #1
PLANNED

WORK/REST

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to straight set #1

D - Mountain Climber

REST 15 SECONDS

Straight Set #1
Set-Up: Perform Standard Pushup for 25 seconds, then rest for 25 seconds. Repeat for a total of 2 sets. Then proceed to DB Squat for a total of 2 sets until all 4 exercises are completed.

WORK/REST

PLANNED

SET 1

SET 2

1 - Pushup 2 - Dumbbell Squat 3 - Dumbbell Bent Over Row

SECONDS

25 25 25 25

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to HR Accelerator

4 - Forward Dumbbell Lunge

REST 25 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to straight set #5

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Straight Set #2
Set-Up: Perform Standing Shoulder DB Press for 25 seconds, then rest for 25 seconds. Repeat for a total of 2 sets. Then proceed to Reverse DB Lunge for a total of 2 sets until all 4 exercises are completed.

WORK/REST

PLANNED

SET 1

SET 2

5 - Shoulder Dumbbell Press 6 - Reverse Dumbbell Lunge 7 - Dumbbell Upright Row

SECONDS

25 25 25 25

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to the Finisher

8 - Wall Squat Dumbbell Hold

REST 25 SECONDS

Finisher: Plank for 60 seconds

FOUNDATIONAL WORKOUT C
Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #1
PLANNED

WORK/REST

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to the Finisher

D - Mountain Climber

REST 15 SECONDS

Straight Set #1
Set-Up: Perform Standard Push Up for 25 seconds, then rest for 20 seconds. Repeat for a total of 3 sets. Then proceed to DB Squat for a total of 3 sets until all 4 exercises are completed.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

1 - Pushup 2 - Dumbbell Squat 3 - Dumbbell Bent Over Row

SECONDS

25 25 25 25

REST 20 SECONDS
SECONDS

REST 20 SECONDS
SECONDS

REST 20 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to HR Accelerator

4 - Forward Dumbbell Lunge

REST 20 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to straight set #5

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Straight Set #2
Set-Up: Perform Standing Shoulder DB Press for 25 seconds, then rest for 20 seconds. Repeat for a total of 3 sets. Then proceed to Reverse DB Lunge for a total of 3 sets until all 4 exercises are completed.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

5 - Shoulder Dumbbell Press 6 - Reverse Dumbbell Lunge 7 - Dumbbell Upright Row

SECONDS

25 25 25 25

REST 20 SECONDS
SECONDS

REST 20 SECONDS
SECONDS

REST 20 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to HR Accelerator

8 - Wall Squat Dumbbell Hold

REST 20 SECONDS

Finisher: Plank for 60 seconds

SUPER SET WORKOUT A

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #2
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Super set #1

D - Mountain Climber

REST 15 SECONDS

Super Set #1
Set-Up: Perform 1a and 1b for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #2

WORK/REST

PLANNED

SET 1

SET 2

SET 3

1A - One Leg Pushup 1B - Jump Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #2
Set-Up: Perform 2a and 2b for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #2

WORK/REST

PLANNED

SET 1

SET 2

SET 3

2A - Pull Up 2B - Forward Lunge And Press

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Super Set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Super Set #3
Set-Up: Perform 3a and 3b for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #4

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Shoulder Dumbbell Press 3B - Dumbbell Step Up

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #4
Set-Up: Perform 4a and 4b for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to the Finisher

WORK/REST

PLANNED

SET 1

SET 2

SET 3

4A - Dumbbell Bent Over Row 4B - Prison Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Finisher: One Leg Plank for 60 seconds

SUPER SET WORKOUT B

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #2
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Super set #1

D - Mountain Climber

REST 15 SECONDS

Super Set #1
Set-Up: Perform 1a and 1b for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

1A - One Leg Pushup 1B - Jump Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Super Set #2

REST 30 SECONDS

Super Set #2
Set-Up: Perform 2a and 2b for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to HR Accelerator

WORK/REST

PLANNED

SET 1

SET 2

SET 3

2A - Pull Up 2B - Forward Lunge And Press

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Super Set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Super Set #3
Set-Up: Perform 3a and 3b for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #4

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Shoulder Dumbbell Press 3B - Dumbbell Step Up

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #4
Set-Up: Perform 4a and 4b for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

4A - Dumbbell Bent Over Row 4B - Prison Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

After your very last set, rest 1 minute and proceed to the Finisher

REST 30 SECONDS

Finisher: One Leg Plank for 60 seconds

SUPER SET WORKOUT C

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #2
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Super set #1

D - Mountain Climber

REST 15 SECONDS

Super Set #1
Set-Up: Perform 1a and 1b for 30 seconds each, resting 25 seconds between exercises. Complete a total of 4 rounds. After you very last set, rest 2 minutes and proceed to Super Set #2

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

1A -One Leg Pushup 1B - Jump Squat

SECONDS

30 30

REST 25 SECONDS
SECONDS

REST 25 SECONDS

Super Set #2
Set-Up: Perform 2a and 2b for 30 seconds each, resting 25 seconds between exercises. Complete a total of 4 rounds. After your very last set, rest 1 minute and proceed to HR Accelerator

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

2A - Pull Up 2B - Forward Lunge And Press

SECONDS

30 30

REST 25 SECONDS
SECONDS

REST 25 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Super Set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Super Set #3
Set-Up: Perform 3a and 3b for 30 seconds each, resting 25 seconds between exercises. Complete a total of 4 rounds. After you very last set, rest 2 minutes and proceed to Super Set #4

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

3A - Shoulder Dumbbell Press 3B - Dumbbell Step Up

SECONDS

30 30

REST 25 SECONDS
SECONDS

REST 25 SECONDS

Super Set #4
Set-Up: Perform 4a and 4b for 30 seconds each, resting 25 seconds between exercises. Complete a total of 4 rounds. After your very last set, rest 1 minute and proceed to the Finisher

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

4A - Dumbbell Bent Over Row 4B - Prison Squat

SECONDS

30 30

REST 25 SECONDS
SECONDS

REST 25 SECONDS

Finisher: One Leg Plank for 60 seconds

TRI-SET WORKOUT A
Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #3
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45

REST 15 SECONDS

SECONDS

45

REST 15 SECONDS
SECONDS

45

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Tri-set #1

D - Mountain Climber

45

REST 15 SECONDS
PLANNED

Tri-set #1
Set-Up: Perform 1a, 1b, and 1c for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

SET 1

SET 2

SET 3

1A - Spiderman Pushup 1B - Dumbbell Squat And Press

SECONDS

30 30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Tri-set #2.

1C - Chin Up

REST 30 SECONDS
PLANNED

Tri-set #2
Set-Up: Perform 2a, 2b, and 2c for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

SET 1

SET 2

SET 3

2A - Jump Lunge 2B - Lateral Raise

SECONDS

30 30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After you very last set, rest 1 minute and proceed to HR Accelerator

2C - Goblet Squat

REST 30 SECONDS
PLANNED

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Tri-set #3

WORK/REST

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30

SECONDS

30

Tri-set #3
Set-Up: Perform 3a, 3b, and 3c for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Standing Reverse DB Fly 3B - Weighted Jump Squat

SECONDS

30 30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Tri-set #4

3C - Superman Pushup

REST 30 SECONDS
PLANNED

Tri-set #4
Set-Up: Perform 4a, 4b, and 4c for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

SET 1

SET 2

SET 3

4A - Dumbbell Step Up 4B - Shoulder Dumbbell Press

SECONDS

30 30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After your very last set, rest 1 minute and proceed to the Finisher

4C - Dumbbell Squat

REST 30 SECONDS

Finisher: Rotational Plank for 60 seconds

TRI-SET WORKOUT B
Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #3
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45

REST 15 SECONDS

SECONDS

45

REST 15 SECONDS
SECONDS

45

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Tri-set #1

D - Mountain Climber

45

REST 15 SECONDS
PLANNED

Tri-set #1
Set-Up: Perform 1a, 1b, and 1c for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

SET 1

SET 2

SET 3

1A - Spiderman Pushup 1B - Dumbbell Squat And Press

SECONDS

30 30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Tri-set #2.

1C - Chin Up

REST 30 SECONDS
PLANNED

Tri-set #2
Set-Up: Perform 2a, 2b, and 2c for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

SET 1

SET 2

SET 3

2A - Jump Lunge 2B - Lateral Raise

SECONDS

30 30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After you very last set, rest 1 minute and proceed to HR Accelerator

2C - Goblet Squat

REST 30 SECONDS
PLANNED

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Tri-set #3

WORK/REST

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30

SECONDS

30

Tri-set #3
Set-Up: Perform 3a, 3b, and 3c for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Standing Reverse DB Fly 3B - Weighted Jump Squat

SECONDS

30 30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Tri-set #4

3C - Superman Pushup

REST 30 SECONDS
PLANNED

Tri-set #4
Set-Up: Perform 4a, 4b, and 4c for 30 seconds each, resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

SET 1

SET 2

SET 3

4A - Dumbbell Step Up 4B - Shoulder Dumbbell Press

SECONDS

30 30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After your very last set, rest 1 minute and proceed to the Finisher

4C - Dumbbell Squat

REST 30 SECONDS

Finisher: Rotational Plank for 60 seconds

TRI-SET WORKOUT C
Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #3
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45

REST 15 SECONDS

SECONDS

45

REST 15 SECONDS
SECONDS

45

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Tri-set #1

D - Mountain Climber

45

REST 15 SECONDS
PLANNED

Tri-set #1
Set-Up: Perform 1a, 1b, and 1c for 30 seconds each, resting 25 seconds between exercises. Complete a total of 4 rounds.

WORK/REST

SET 1

SET 2

SET 3

SET 4

1A - Spiderman Pushup 1B - Dumbbell Squat And Press

SECONDS

30 30 30

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Tri-set #2.

1C - Chin Up

REST 25 SECONDS

Tri-set #2
Set-Up: Perform 2a, 2b, and 2c for 30 seconds each, resting 25 seconds between exercises. Complete a total of 4 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

2A - Jump Lunge 2B - Lateral Raise

SECONDS

30 30 30

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

After you very last set, rest 1 minute and proceed to HR Accelerator

2C - Goblet Squat

REST 25 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Tri-set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30

SECONDS

30

Tri-set #3
Set-Up: Perform 3a, 3b, and 3c for 30 seconds each, resting 25 seconds between exercises. Complete a total of 4 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

3A - Standing Reverse DB Fly 3B - Weighted Jump Squat

SECONDS

30 30 30

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Tri-set #4

3C - Superman Pushup

REST 25 SECONDS

Tri-set #4
Set-Up: Perform 4a, 4b, and 4c for 30 seconds each, resting 25 seconds between exercises. Complete a total of 4 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

4A - Dumbbell Step Up 4B - Shoulder Dumbbell Press

SECONDS

30 30 30

REST 25 SECONDS
SECONDS

REST 25 SECONDS
SECONDS

After your very last set, rest 1 minute and proceed to the Finisher

4C - Dumbbell Squat

REST 25 SECONDS

Finisher: Rotational Plank for 60 seconds

GIANT SET WORKOUT A

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #4
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Giant Set #1

D - Mountain Climber

REST 15 SECONDS

Giant Set #1
Set-Up: Perform 1a, 1b, 1c, and 1d for 35 seconds each, resting 35 seconds between exercises.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

1A - Decline Pushup 1B - Goblet Lunge 1C - Dumbbell Bent Over Row

SECONDS

35 35 35 35

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Giant Set #2

1D - Frog Jump

REST 35 SECONDS

Giant Set #2
Set-Up: Perform 2a, 2b, 2c, and 2d for 35 seconds each, resting 35 seconds between exercises. Complete a total of 4 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

2A - Shoulder Dumbbell Press 2B - Jump Lunge Hands Overhead 2C - Pull Up

SECONDS

35 35 35 35

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Giant Set #3

2D - Goblet Squat

REST 35 SECONDS

Giant Set #3
Set-Up:Perform 3a, 3b, 3c, and 3d for 35 seconds each, resting 35 seconds between exercises. Complete a total of 4 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

3A - Dumbbell Chest Press 3B - Reverse Goblet Lunge 3C - Lateral Dumbbell Raise

SECONDS

35 35 35 35

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

After you very last set, rest 1 minute and proceed to the Finisher.

3D - Alternating Squat And Press

REST 35 SECONDS

Finisher: Spiderman Plank for 60 seconds

GIANT SET WORKOUT B

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #4
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Giant Set #1

D - Mountain Climber

REST 15 SECONDS

Giant Set #1
Set-Up: Perform 1a, 1b, 1c, and 1d for 35 seconds each, resting 35 seconds between exercises.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

1A - Decline Pushup 1B - Goblet Lunge 1C - Dumbbell Bent Over Row

SECONDS

35 35 35 35

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Giant Set #2

1D - Frog Jump

REST 35 SECONDS

Giant Set #2
Set-Up: Perform 2a, 2b, 2c, and 2d for 35 seconds each, resting 35 seconds between exercises.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

2A - Shoulder Dumbbell Press 2B - Jump Lunge Hands Overhead 2C - Pull Up

SECONDS

35 35 35 35

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Giant Set #3

2D - Goblet Squat

REST 35 SECONDS

Giant Set #3
Set-Up:Perform 3a, 3b, 3c, and 3d for 35 seconds each, resting 35 seconds between exercises. Complete a total of 4 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

3A - Dumbbell Chest Press 3B - Reverse Goblet Lunge 3C - Lateral Dumbbell Raise

SECONDS

35 35 35 35

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

REST 35 SECONDS
SECONDS

After you very last set, rest 1 minute and proceed to the Finisher.

3D - Alternating Squat And Press

REST 35 SECONDS

Finisher: Spiderman Plank for 60 seconds

GIANT SET WORKOUT C

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #1
WEEK #4
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Giant Set #1

D - Mountain Climber

REST 15 SECONDS

Giant Set #1
Set-Up: Perform 1a, 1b, 1c, and 1d for 35 seconds each, resting 30 seconds between exercises. Complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1A - Decline Pushup 1B - Goblet Lunge 1C - Dumbbell Bent Over Row

SECONDS

35 35 35 35

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Giant Set #2

1D - Frog Jump

REST 30 SECONDS

Giant Set #2
Set-Up: Perform 2a, 2b, 2c, and 2d for 35 seconds each, resting 30 seconds between exercises. Complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

2A - Shoulder Dumbbell Press 2B - Jump Lunge Hands Overhead 2C - Pull Up

SECONDS

35 35 35 35

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Giant Set #3

2D - Goblet Squat

REST 30 SECONDS

Giant Set #3
Set-Up:Perform 3a, 3b, 3c, and 3d for 35 seconds each, resting 30 seconds between exercises. Complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

3A - Dumbbell Chest Press 3B - Reverse Goblet Lunge 3C - Lateral Dumbbell Raise

SECONDS

35 35 35 35

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

REST 30 SECONDS
SECONDS

After you very last set, rest 1 minute and proceed o the Finisher.

3D - Alternating Squat And Press

REST 30 SECONDS

Finisher: Spiderman Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT A WEEK #1

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Explosive Pushup 2 - Goblet Squat 3 - Mixed Grip Chin Up 4 - Jump Lunge Hands Overhead 5 - Dumbbell Bent Over Row 6 - Jump Squat 7 - Y Press 8 - Dumbbell Step Up Left 9 - Dumbbell Step Up Right

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Mountain Climber

REST 40 SECONDS

Finisher: Superman Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT B WEEK #1

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Explosive Pushup 2 - Goblet Squat 3 - Mixed Grip Chin Up 4 - Jump Lunge Hands Overhead 5 - Dumbbell Bent Over Row 6 - Jump Squat 7 - Y Press 8 - Dumbbell Step Up Left 9 - Dumbbell Step Up Right

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Mountain Climber

REST 40 SECONDS

Finisher: Superman Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT C WEEK #1

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Explosive Pushup 2 - Goblet Squat 3 - Mixed Grip Up 4 - Jump Lunge Hands Overhead 5 - Dumbbell Bent Over Row 6 - Jump Squat 7 - Y Press 8 - Dumbbell Step Up Left 9 - Dumbbell Step Up Right

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Mountain Climber

REST 40 SECONDS

Finisher: Superman Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT A WEEK #2

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Frog Jump 2 - Dumbbell Chest Press 3 - Forward Dumbbell Lunge 4 - Chin Up 5 - Bottom Press 6 - Reverse Fly 7 - Jump Lunge Hands Overhead 8 - Upright Row 9 - Prison Squat

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Dumbbell Burpee Mini

REST 40 SECONDS

Finisher: Side Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT B WEEK #2

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Frog Jump 2 - Dumbbell Chest Press 3 - Forward Dumbbell Lunge 4 - Chin Up 5 - Bottom Press 6 - Reverse Fly 7 - Jump Lunge Hands Overhead 8 - Upright Row 9 - Prison Squat

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Dumbbell Burpee Mini

REST 40 SECONDS

Finisher: Side Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT C WEEK #2

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Frog Jump 2 - Dumbbell Chest Press 3 - Forward Dumbbell Lunge 4 - Chin Up 5 - Bottom Press 6 - Reverse Fly 7 - Jump Lunge Hands Overhead 8 - Upright Row 9 - Prison Squat

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Dumbbell Burpee Mini

REST 40 SECONDS

Finisher: Side Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT A WEEK #3

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45

REST 15 SECONDS

SECONDS

45 45 45

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Mixed Grip Chin Up 2 - Dumbbell Reverse Lunge 3 - Jumping Jack Pushup 4 - Goblet Squat 5 - Shoulder Press 6 - Weighted Lunge Jump 7 - Dumbbell Bent Over Row 8 - Bulgarian Squat Left 9 - Bulgarian Squat Right

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Mountain Climber

REST 40 SECONDS

Finisher: Push Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT B WEEK #3

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45

REST 15 SECONDS

SECONDS

45 45 45

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Mixed Grip Chin Up 2 - Dumbbell Reverse Lunge 3 - Jumping Jack Pushup 4 - Goblet Squat 5 - Shoulder Press 6 - Weighted Lunge Jump 7 - Dumbbell Bent Over Row 8 - Bulgarian Squat Left 9 - Bulgarian Squat Right

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Mountain Climber

REST 40 SECONDS

Finisher: Push Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT C WEEK #3

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45

REST 15 SECONDS

SECONDS

45 45 45

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Mixed Grip Chin Up 2 - Dumbbell Reverse Lunge 3 - Jumping Jack Pushup 4 - Goblet Squat 5 - Shoulder Press 6 - Weighted Lunge Jump 7 - Dumbbell Bent Over Row 8 - Bulgarian Squat Left 9 - Bulgarian Squat Right

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Mountain Climber

REST 40 SECONDS

Finisher: Push Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT A WEEK #4

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Forward Lunge And Press 2 - Explosive Staggered Pushup 3 - Dumbbell Squat 4 - Pull Up 5 - Reverse Goblet Lunge 6 - Alternating Shoulder Press 7 - Knee Tuck Jump 8 - Reverse Fly 9 - Hip Bridge

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Modified Burpees

REST 40 SECONDS

Finisher: Advanced Side Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT B WEEK #4

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Forward Lunge And Press 2 - Explosive Staggered Pushup 3 - Dumbbell Squat 4 - Pull Up 5 - Reverse Goblet Lunge 6 - Alternating Shoulder Press 7 - Knee Tuck Jump 8 - Reverse Fly 9 - Hip Bridge

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Modified Burpees

REST 40 SECONDS

Finisher: Advanced Side Plank for 60 seconds

METABOLIC CIRCUIT PHASE #2 WORKOUT C WEEK #4

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After your last set, rest 1 minute and proceed to Metabolic Circuit

D - Mountain Climber

REST 15 SECONDS

Metabolic Circuit
Set-Up: Perform the exercises in order for 40 seconds each, resting 40 seconds between exercises. After you completed all the exercises, rest for 2 minutes, then start again for your second round until you complete a total of 5 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

SET 4

SET 5

1 - Forward Lunge And Press 2 - Explosive Staggered Pushup 3 - Dumbbell Squat 4 - Pull Up 5 - Reverse Goblet Lunge 6 - Alternating Shoulder Press 7 - Knee Tuck Jump 8 - Reverse Fly 9 - Hip Bridge

SECONDS

40 40 40 40 40 40 40 40 40 40

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

REST 40 SECONDS
SECONDS

After your very last set, rest for 1 minute and proceed to the Finisher.

10 - Modified Burpees

REST 40 SECONDS

Finisher: Advanced Side Plank for 60 seconds

SUPER SET WORKOUT A

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #3
WEEK #1
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After you last set, rest 1 minute and proceed to Super Set #1

D - Mountain Climber

REST 15 SECONDS

Super Set #1
Set-Up: Perform 1a, 1b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

1A - Dumbbell Chest Press 1B - Goblet Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Super Set #2

REST 30 SECONDS

Super Set #2
Set-Up: Perform 2a, 2b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to HR Accelerator

WORK/REST

PLANNED

SET 1

SET 2

SET 3

2A - Dumbbell Pullover 2B - Hip Bridge

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Super set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Super Set #3
Set-Up: Perform 3a, 3b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #4

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Dumbbell Shoulder Press 3B - Dumbbell Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #4
Set-Up: Perform 4a, 4b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to the Finisher

WORK/REST

PLANNED

SET 1

SET 2

SET 3

4A - Standing Reverse Fly 4B - Goblet Lunge

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Finisher: Plank Crunch for 60 seconds

SUPER SET WORKOUT B

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #3
WEEK #1
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After you last set, rest 1 minute and proceed to Super Set #1

D - Mountain Climber

REST 15 SECONDS

Super Set #1
Set-Up: Perform 1a, 1b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds.

WORK/REST

PLANNED

SET 1

SET 2

SET 3

1A - Dumbbell Chest Press 1B - Goblet Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

After you very last set, rest 2 minutes and proceed to Super Set #2

REST 30 SECONDS

Super Set #2
Set-Up: Perform 2a, 2b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to HR Accelerator

WORK/REST

PLANNED

SET 1

SET 2

SET 3

2A - Dumbbell Pullover 2B - Hip Bridge

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Super set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Super Set #3
Set-Up: Perform 3a, 3b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #4

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Dumbbell Shoulder Press 3B - Dumbbell Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #4
Set-Up: Perform 4a, 4b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to the Finisher

WORK/REST

PLANNED

SET 1

SET 2

SET 3

4A - Standing Reverse Fly 4B - Goblet Lunge

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Finisher: Plank Crunch for 60 seconds

SUPER SET WORKOUT C

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #3
WEEK #1
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After you last set, rest 1 minute and proceed to Super Set #1

D - Mountain Climber

REST 15 SECONDS

Super Set #1
Set-Up: Perform 1a, 1b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #2

WORK/REST

PLANNED

SET 1

SET 2

SET 3

1A - Dumbbell Chest Press 1B - Goblet Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #2
Set-Up: Perform 2a, 2b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to HR Accelerator

WORK/REST

PLANNED

SET 1

SET 2

SET 3

2A - Dumbbell Pullover 2B - Hip Bridge

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Super set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Super Set #3
Set-Up: Perform 3a, 3b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #4

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Dumbbell Shoulder Press 3B - Dumbbell Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #4
Set-Up: Perform 4a, 4b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to the Finisher

WORK/REST

PLANNED

SET 1

SET 2

SET 3

4A - Standing Reverse Fly 4B - Goblet Lunge

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Finisher: Plank Crunch for 60 seconds

SUPER SET WORKOUT A

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #3
WEEK #2
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After you last set, rest 1 minute and proceed to Super Set #1

D - Mountain Climber

REST 15 SECONDS

Super Set #1
Set-Up: Perform 1a, 1b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #2

WORK/REST

PLANNED

SET 1

SET 2

SET 3

1A - Decline Pushup 1B - Jump Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #2
Set-Up: Perform 2a, 2b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to HR Accelerator

WORK/REST

PLANNED

SET 1

SET 2

SET 3

2A - Dumbbell Pullover 2B - Dumbbell Romanian Deadlift

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Super set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Super Set #3
Set-Up: Perform 3a, 3b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #4

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Dumbbell Step Up 3B - Y Press

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #4
Set-Up: Perform 4a, 4b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to the Finisher

WORK/REST

PLANNED

SET 1

SET 2

SET 3

4A - Dumbbell Bent Over Row 4B - Reverse Goblet Lunge

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Finisher: Decline Plank Climber for 60 seconds

SUPER SET WORKOUT B

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #3
WEEK #2
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After you last set, rest 1 minute and proceed to Super Set #1

D - Mountain Climber

REST 15 SECONDS

Super Set #1
Set-Up: Perform 1a, 1b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #2

WORK/REST

PLANNED

SET 1

SET 2

SET 3

1A - Decline Pushup 1B - Jump Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #2
Set-Up: Perform 2a, 2b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to HR Accelerator

WORK/REST

PLANNED

SET 1

SET 2

SET 3

2A - Dumbbell Pullover 2B - Dumbbell Romanian Deadlift

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Super set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Super Set #3
Set-Up: Perform 3a, 3b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #4

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Dumbbell Step Up 3B - Y Press

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #4
Set-Up: Perform 4a, 4b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to the Finisher

WORK/REST

PLANNED

SET 1

SET 2

SET 3

4A - Dumbbell Bent Over Row 4B - Reverse Goblet Lunge

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Finisher: Decline Plank Climber for 60 seconds

SUPER SET WORKOUT C

Warm Up
Set-Up: Perform A, B, C, D in order for 45 seconds each, resting 15 seconds between exercises.

PHASE #3
WEEK #2
WORK/REST
PLANNED

SET 1

A - Jumping Jacks B - High Knee Drill C - Modified Burpees

SECONDS

45 45 45 45

REST 15 SECONDS

SECONDS

REST 15 SECONDS
SECONDS

REST 15 SECONDS
SECONDS

After you last set, rest 1 minute and proceed to Super Set #1

D - Mountain Climber

REST 15 SECONDS

Super Set #1
Set-Up: Perform 1a, 1b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #2

WORK/REST

PLANNED

SET 1

SET 2

SET 3

1A - Decline Pushup 1B - Jump Squat

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #2
Set-Up: Perform 2a, 2b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to HR Accelerator

WORK/REST

PLANNED

SET 1

SET 2

SET 3

2A - Dumbbell Pullover 2B - Dumbbell Romanian Deadlift

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Heart Rate Accelerator

After your last set, rest 1 minute and proceed to Super set #3

WORK/REST

PLANNED

SET 1

A - Jumping Jacks B - Modified Burpees

SECONDS

30 30

SECONDS

Super Set #3
Set-Up: Perform 3a, 3b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After you very last set, rest 2 minutes and proceed to Super Set #4

WORK/REST

PLANNED

SET 1

SET 2

SET 3

3A - Dumbbell Step Up 3B - Y Press

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Super Set #4
Set-Up: Perform 4a, 4b for 30 seconds resting 30 seconds between exercises. Complete a total of 3 rounds. After your very last set, rest 1 minute and proceed to the Finisher

WORK/REST

PLANNED

SET 1

SET 2

SET 3

4A - Dumbbell Bent Over Row 4B - Reverse Goblet Lunge

SECONDS

30 30

REST 30 SECONDS
SECONDS

REST 30 SECONDS

Finisher: Decline Plank Climber for 60 seconds