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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 2Chest 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

Crunches: 

               Sets: 1 - 2

               Reps: 30 secs

               Rest between sets: 10 - 15 secs

Big Flutter Kicks: 

               Sets: 1 - 2

               Reps: 30 secs

               Rest between sets: 10 - 15 secs

Russian Twist: 

               Sets: 1 - 2

               Reps: 30 secs

               Rest between sets 10 - 15 secs

6-Inches:

               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 4Back 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

Toe Touches:

               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

Crunches

               Sets: 1 - 2

               Reps: 30 secs

               Rest between sets 10 - 15 secs

Russian Twist

               Sets: 1 - 2 

               Reps: 30 secs

               Rest between sets 10- 15 secs

6-Inches

               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

DAY 13 - 14 REST AND RECOVERY: NO WORKOUTS

day 15 is picture day! Congratulations! you did it !

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