Motivation of the day:We are creatures of habits.
​
(Day 1) Legs Day Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Bicycle
High Tempo: 100% of max speed.
Durration: 10 - 15 secs​
Reps; 6 - 12
Rest: 45 secs - 2 mins
​
Exercises: Let’s Work
Dumbbell Walking Lunges Superset w/30 secs Crunches: Gradually increase weight each set.
Sets: 2 - 4
Reps: 20 - 30 total steps *left right is 2
Rest between sets 45 secs - 1 min 30 secs
​
Donkey Kicks Superset w/30 secs Russian Twist:
Sets: 2 - 4
Reps: 20 - 30 total steps *left/right is 2
Rest between sets 45 secs - 1 min 30 secs
​
Squats Superset w/30 secs 6-Inches:
Sets: 2 - 4
Reps: 10 - 15
Rest between sets 45 secs - 1 min 30 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
​
The 2nd workout is done hrs after the 1st
-
Jog 5 mins
-
Power walk 10 mins
-
Body Squats 3 sets of 25
-
Crunches 3 sets of 25
-
Full Body Stretch 10 - 12 mins
Motivation of the day: It's you versus you.
​
(Day 2) Chest and Shoulders Day Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Elliptical or Treadmill
Medium Tempo: 65% - 75% of max speed. *increase resistance each set
Durration: 20 - 30
Reps: 3 - 8
Rest: 45 secs - 1 min 30 secs
Exercises: Let’s Work
Dumbbell Bench Press Superset w/30 secs Big Flutter Kicks: Gradually increase weight each set.
Sets: 2 - 4
Reps: 10 - 15
Rest between sets 45 secs - 1 min 30 secs
​
Dumbbell Shoulder Press Superset w/30 secs Planks: Gradually increase weight each set.
Sets: 2 - 4
Reps: 10 - 15
Rest between sets 45 secs - 1 min 30 secs
​
Push Ups Superset w/30 secs Bicycles;
Sets: 2 - 4
Reps: 8 - 15
Rest between sets 45 secs - 1 min 30 secs
Cool Down Stretch: Great Work
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Overhead Reach Through*each arm
​
The 2nd workout is done hrs after the 1st
-
Jog 6 mins
-
Power walk 10 mins
-
Push Ups 3 sets of 15
-
Russian Twist 3 sets of 20 secs
-
Full Body Stretch 10 - 12 mins
Motivation of the day: It's all mental.
​
(Day 3) Cardio Day Tips:
-
Posture
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Your choice of cardio machine.
Steady Tempo: 50% - 75% of max speed.
Duration: 20 - 30 mins
Rest: when needed
Exercises: Let’s Work
Sets: 1 - 2
Reps: 30 secs
Rest between sets: 10 - 15 secs
​
Sets: 1 - 2
Reps: 30 secs
Rest between sets: 10 - 15 secs
​
Sets: 1 - 2
Reps: 30 secs
Rest between sets 10 - 15 secs
​
Sets: 1 - 2
Reps: 30 secs
Rest between sets: 10 - 15 secs
​
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Overhead Reach Through*each arm
The 2nd workout is done hrs after the 1st
-
Jog 7 mins
-
Power walk 10 mins
-
Body Squats 34sets of 25
-
Crunches 4 sets of 25
-
Full Body Stretch 10 - 12 mins
Motivation of the day: Don’t ever give up on yourself.
​
(Day 4) Back Day Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Treamill
Power Walk or Jog *incline level 2
Duration: 15 mins
Rest: when needed
Exercises: Let’s Work
Single Arm Dumbbell Rows Superset w/30 secs Russian Twist *Gradually increase weight each set.
Sets: 2 - 4 *each arm
Reps: 10 - 15 *each arm
Rest between sets 45 secs - 1 min 30 secs
​
Dumbbell Stiff Leg Deadlifts Superset w/30 secs 6-Inches : Gradually increase weight each set.
Sets: 2 - 4
Reps: 10 - 15
Rest between sets 45 secs - 1 min 30 secs
​
Underhand Lat Pull Downs Superset w/30 secs Crunches :
Sets: 2 - 4
Reps: 10 - 15
Rest between sets 45 secs - 1 min 30 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Back Twist
The 2nd workout is done hrs after the 1st
-
Jog 7 mins
-
Power walk 10 mins
-
Push Ups 4 sets of 15
-
Russian Twist 4 sets of 30 secs
-
Full Body Stretch 10 - 12 mins
Motivation of the day: Finish stronger than you started.
​
(Day 5) Beach Body Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Bicycle
High Tempo: 100% of max speed
Reps: 5 *Gradually increase resistance each set
Duration: 10 - 15
Rest: 20 - 30 secs Medium Tempo 65% - 75% of max speed
Exercises: Let’s Work
Underhand Dumbbell Curls Superset w/15 Push Ups
Sets: 2 - 4
Reps: 20 *simultaneously
Rest between sets 30 secs - 45 secs
​
Donkey Kicks Superset 30 secs Body Squats Gradually increase weight each set.
Sets: 2 - 4 *each leg
Reps: 25 *each leg
Rest between sets 45 secs - 1 min 30 secs
​
Big Flutter Kicks:
Sets: 1 - 3
Reps: 30 secs
Rest between sets 10 secs - 15 secs
​
Crunches
Sets: 1 - 3
Reps: 30 secs
Rest between sets 10 - 15 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Back Twist
The 2nd workout is done hrs after the 1st
-
Jog 8 mins
-
Power walk 10 mins
-
Body Squats 5 sets of 25
-
Crunches 5 sets of 25
-
Full Body Stretch 10 - 12 mins
DAY 6 - 7 REST AND RECOVERY: NO WORKOUTS
Motivation of the day: Finish stronger than you started.
​
(Day 8) Legs Day Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Bicycle
Medium Tempo: 65% - 75% of max speed
Reps: 3 *Gradually increase resistance each set
Duration: 3 mins
Rest: 1 - 2 mins
Exercises: Let’s Work
Squats Superset w/20 secs Big Flutter Kicks
Sets: 2 - 4
Reps: 10 - 20
Rest between sets 45 secs - 1 min 30 secs
​
Dumbbell Step Ups Superset w/10 secs Box Taps Gradually increase weight each set.
Sets: 2 - 4 *each leg
Reps: 8 - 15 *each leg
Rest between sets 45 secs - 1 min 30 secs
​
Sets: 1 - 3
Reps: 30 secs
Rest between sets 10 secs - 15 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Back Twist
The 2nd workout is done hrs after the 1st
-
Jog 9 mins
-
Power walk 10 mins
-
Body Squats 3 sets of 50
-
Crunches 3 sets of 50
-
Full Body Stretch 10 - 12 mins
Motivation of the day: You’re either going forward or backwards but you’ll never stay in the same place.
​
(Day 9) Chest and Shoulders Day Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Elliptical
Sprints: 100% of max speed
Reps: 10 *Gradually increase resistance each set
Duration: 12 secs
Rest: 45 secs - 1 min 30 secs
Exercises: Let’s Work
Dumbbell Incline Bench Press Superset w/25 Crunches
Sets: 3
Reps: 15
Rest between sets 45 secs - 1 min 30 secs
​
Single Arm Dumbbell Shoulder Press Superset w/50 Russian Twist *left right is 2 Gradually increase weight each set.
Sets: 3 *each arm
Reps: 15 *each arm
Rest between sets 45 secs - 1 min 30 secs
​
Single Arm Dumbbell Bench Press Superset w/20 secs 6-Inches: Gradually increase weight each set
Sets: 3 *each arm
Reps: 12 *each arm
Rest between sets 45 secs - 1 min 30 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Back Twist
The 2nd workout is done hrs after the 1st
-
Jog 9 mins
-
Power walk 10 mins
-
Push Ups 3 sets of 25
-
Russian Twist 3 sets of 45 secs
-
Full Body Stretch 10 - 12 mins
Motivation of the day: Everything starts from within.
​
(Day 10) Cardio Day Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Your choice of cardio machine.
Steady Pace: 50% - 75% of max speed
Duration: 20 - 30 mins
Rest: when needed
Exercises: Let’s Work
Sets: 1 - 2
Reps: 30 secs
Rest between sets 10 - 15 secs
​
Sets: 1 - 2
Reps: 30 secs
Rest between sets 10- 15 secs
​
Sets: 1 - 2
Reps: 30 secs
Rest between sets 10 - 15 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Back Twist
The 2nd workout is done hrs after the 1st
-
Jog 10 mins
-
Power walk 10 mins
-
Push Ups 3 sets of 25
- Body Squats 3 sets 25
-
Crunches 3 sets of 45 secs
-
Full Body Stretch 10 - 12 mins
Motivation of the day: Bar-B-Que or Mildew, the choice is yours.
​
(Day 11) Back Day Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Bicycle
Sprints: 100% of max speed
Reps: 5 *gradually increase resistance
Duration: Until Failure
Rest: 2 mins
Exercises: Let’s Work
Deadlifts Superset w/30 Big Flutter Kicks
Sets: 3
Reps: 20
Rest between sets 45 secs - 1 min 30 secs
​
Single Arm Dumbbell Rows Superset w/30 secs 6-Inches
Sets: 3 *each arm
Reps: 12 *each arm
Rest between sets 45 secs - 1 min 30 secs
​
Push Ups Superset w/30 secs Russian Twist
Sets: 3
Reps: 15
Rest between sets 10 - 15 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Back Twist
The 2nd workout is done hrs after the 1st
-
Jog 11 mins
-
Power walk 10 mins
-
Push Ups 3 sets of 50
- Body Squats 3 sets 50
- Russian Twist 3 sets of 45 secs
-
Full Body Stretch 10 - 12 mins
Motivation of the day: Don't think you can do it. You have to believe you can do it.
​
(Day 12) Beach Body Day Tips:
-
Work the muscles not the joints, control the weight, increase the weight as much as possible each set.
-
Train smart, but challenge yourself. If the body says no more, STOP!
-
Between sets, stretch, and hydrate during your breaks.
-
Visit the tutorial video of your muscle group you are working for proper techniques.
Pre-Warmup: Clearing Your Mind
5 mins of cardio machine choice
Warmup: Calculate An Attitude
Pump Up Heart Rate: Lock in (Focus)
5 - 10 secs Front to Back and Run
-
2 sets
5 - 10 secs In & Outs and Run
-
2 sets
5 - 10 secs Side to Side and Run
Cardio: Treadmill
Medium Tempo: 65% - 75% of max speed
Reps: 8 *gradually increase resistance
Duration: 1 min
Rest: 3 -4
Exercises: Let’s Work
Single Arm Dumbbell Hammer Curls Superset w/30 Plank
Sets: 3 *each arm
Reps: 15 *each arm
Rest between sets 45 secs - 1 min 30 secs
​
Fire Hydrants Superset w/30 secs Push Ups
Sets: 3 *each leg
Reps: 20 *each leg
Rest between sets 45 secs - 1 min 30 secs
​
Burpees Superset w/30 secs 6-Inches
Sets: 3
Reps: 30 secs
Rest between sets 10 - 15 secs
Cool Down Stretch: Great Work
15 - 60 secs Holding Scoops *each. leg
15 - 60 secs Quad Pulls *each leg
15 - 60 secs Lateral Lunges *each leg
15 - 60 secs Kneeling Hip Flexor *each leg
15 - 60 secs Arm Across *each. arm
15 - 60 secs Reach For Back and Lean *each arm
15 - 60 secs Feet Separate Back Twist
The 2nd workout is done hrs after the 1st
-
Jog 12 mins
-
Power walk 10 mins
-
Mountain Climbers 3 sets of 30 secs
- High Knees 3 sets 20 secs
- Big Flutter Kicks 3 sets of 45 secs
- Crunches 3 sets of 45 secs
-
Full Body Stretch 10 - 12 mins