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Instructions

This level is set for three full-body workouts per week. This program requires a 24-48 hour break between workouts for sufficient recovery time. Perform each workout once from start to finish and remember to hydrate properly. You can do a Monday/Wednesday/Friday split or a Tuesday/Thursday/Saturday split for the three workouts. Be sure to follow each workout exactly as written for the 8 weeks, as this is where results are maximed.

Workout 1 (Monday full-body)

Warm-up

  • Wide stance mountain bike climbers (40 bw
  • On the spot karaoke hip agility drill (30 secs)
  • Big leg swings (25/leg) bw
  • Bike start wt level 5 or treadmill start at 3 speed (2 mins) afap
  • Angry bear crawl forwards (40) bw

Circuit

  • Medicine ball hit deep squats with 3 sec hold at bottom (15) starting with 6 lb ball
  • Med ball overhead alt lunge forward to backwards (15/leg) starting with 6 lb ball
  • Staggered push ups (8/side) bw
  • Prone Superman hold (1 min) bw
  • Bosu ball db t-raises (20) starting with 8 lb db’s
  • Squat hold air punches (80) starting with bw
  • Bent over db warrior pulses (50) starting with 5 lb db’s
  • Rope climber crunches (50 total) bw
  • Side plank reaching under into open (15/side) bw

Workout 2 (Wednesday full-body)

Warm-up

  • Treadmill (.3 mile) afap or elliptical (.8 mile start at level 5) AFAP
  • Lunge screamers (25/leg) bw
  • Broomstick forwards and backwards (25) bw
  • Lunge forward into open (8/side) bw
  • Drop squats (25) bw

Circuit

  • Medicine ball hit deep squats with 3 sec hold at bottom (15) starting with 6 lb ball
  • Med ball overhead alt lunge forward to backwards (15/leg) starting with 6 lb ball
  • Staggered push ups (8/side) bw
  • Prone Superman hold (1 min) bw
  • Bosu ball db t-raises (20) starting with 8 lb db’s
  • Squat hold air punches (80) starting with bw
  • Bent over db warrior pulses (50) starting with 5 lb db’s
  • Rope climber crunches (50 total) bw
  • Side plank reaching under into open (15/side) bw

Workout 3 (Friday full-body)

Warm-up

  • Jumping jacks (50) bw
  • Slam ball shoulder toss (20) starting with 10 lb slam ball
  • High knees jogging on spot (50) bw

Circuit

  • Medicine ball hit deep squats with 3 sec hold at bottom (15) starting with 6 lb ball
  • Med ball overhead alt lunge forward to backwards (15/leg) starting with 6 lb ball
  • Staggered push ups (8/side) bw
  • Prone Superman hold (1 min) bw
  • Bosu ball db t-raises (20) starting with 8 lb db’s
  • Squat hold air punches (80) starting with bw
  • Bent over db warrior pulses (50) starting with 5 lb db’s
  • Rope climber crunches (50 total) bw
  • Side plank reaching under into open (15/side) bw
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