WO R K S H E E T

Equipment needed: PowerStands, Dumbbells or Resistance Band, pull-up bar, mat, and Results and Recovery
Formula or water. Use the spaces provided for each exercise to record the number of reps you performed
and the weight you lifted. If using a Resistance Band, indicate the color used.

R = REPS

W = WEIGHT

PXINS1103

WEEK 1 WEEK 2 WEEK 3 WEEK 5 WEEK 6 WEEK 7 WEEK 9 WEEK 10 WEEK 11 WEEK12
01

O Crunch Push-Ups

02

Pull-Up Crunch

03

Dead Lift Curl Press

04

Step Kick Back Chair Position

05

Sumo Chair

06

Chuck-Ups

Position 1

Position 2

Position 3

07

Clink On Run

08

Lunge Press Bella Twist

09

Balance Curls

10

Running Man

11

Hindu Pike Push-Ups

12

Lunge Squat Lunge

13

Mr. Moon

14

Kid Play

15

3&3

16

Dervish

17

Weighted Warrior

18

1&1

19

Lara Lunge Crunch

20

Spiderman Jumps

BONUS Plyo Push-Ups

TOTAL BODY PLUS

WO R K S H E E T

Equipment needed: PowerStands, Dumbbells or Resistance Band, pull-up bar, mat, Results and Recovery Formula or water, and 2 chairs (optional). Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted. If using a Resistance Band, indicate the color used.

R = REPS

01

02

03

04

05

06

07

08

09

10

Double Double Dipll Do Ya

Dead Leg Switch Pull-Up

2-Direction Circle Flies

Lunge Curls

Hammer Kick

Frog Push-Ups

L Chin-Ups

Fly Blaster

Lean Back Curls

1-Legged Bridge Dips

W = WEIGHT

WEEK 1

WEEK 2

WEEK 3

WEEK 5

WEEK 6

WEEK 7

WEEK 9 WEEK 10 WEEK 11 WEEK 12

UPPER PLUS

WO R K S H E E T

Equipment needed: PowerStands, Dumbbells or Resistance Band, pull-up bar, mat, Results and Recovery Formula or water, and 2 chairs (optional). Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted. If using a Resistance Band, indicate the color used.

R = REPS

11

12

13

14

15

16

17

18

PXINS1104

19

20

Spiderman Push-Ups

7-Point Pull-Ups

Warrior Swim

Pumper Curls

Side Hammer Kick

Iso Climber Push-Ups

Clean to Negative

Shoulder Everything

Bicep Everything

Combat Push-Ups

WEEK 7

W = WEIGHT

WEEK 1

WEEK 2

WEEK 3

WEEK 5

WEEK 6

WEEK 9 WEEK 10 WEEK 11 WEEK 12

UPPER PLUS

WORKSHEET

Equipment needed: Dumbbells, pull-up bar, mat, and Results and Recovery Formula or water. Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted.

R = REPS

01

02

03

04

05

06

Hanging Toe Tap Knee Raises

Tip Toe O Crunch

Scorpion Plank

Banana Cannonball

Hanging Up & Overs

Discus Throwers

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

08

09

10

Warrior Bow

Scissor Climbers

Hanging Knee Kicks

Wood Chopper

R__________

R__________

R__________

R__________

R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____
R_____W____ R_____W____ R_____W____

07

W = WEIGHT

R__________

R__________

R__________

R __________

R __________

R __________

R__________

R__________

R__________

R __________

R __________

R __________

R__________

R__________

R__________

R __________

R __________

R __________

R_____W____ R_____W____ R_____W____

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R__________

R__________

R__________

R __________

R __________

R __________

R__________

R__________

R__________

R __________

R __________

R __________

R_____W____ R_____W____ R_____W____ R_____W____

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____
R_____W____ R_____W____ R_____W____

R_____W____ R_____W____ R_____W____

R_____W____ R_____W____ R_____W____ R_____W____

ABS /CORE PLUS

WORKSHEET

Equipment needed: Dumbbells, pull-up bar, mat, and Results and Recovery Formula or water. Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted.

R = REPS

11

12

13

14

15

16

Down Dog Crunch

Banana Mason

Mixed Bike

X Crunch

Plank Sphinx with Plange

Seated Backstroke

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R __________

R__________

Time_______

R__________

R__________

18

PXINS1102 Rev. 01/12/10

19

20

Hanging Pelvic Tilt

Straight Leg X Crunch

360 Chataranga Run

Cherry Bomb

R__________

Time_______

R__________

R__________

R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____ R_____W____
R_____W____ R_____W____ R_____W____

17

W = WEIGHT

R__________

R__________

R__________

R __________

R __________

R __________

R__________

R__________

R__________

R __________

R __________

R __________

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

R__________

R__________

R__________

R __________

R __________

R __________

R_____W____ R_____W____ R_____W____

R__________

R__________

Time_______

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R__________

R__________

R__________

R __________

R __________

R __________

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

R__________

R__________

R__________

R __________

R __________

R __________

R_____W____ R_____W____ R_____W____ R_____W____

R__________

R__________

Time_______

R__________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

Time_______

R__________

R__________

R__________

R__________

R __________

R __________

R __________

R __________

ABS /CORE PLUS