LIFT DAYS

Warm-up: 3-5 mins

SPRINT CIRCUIT:
Repeat circuit 4 times.
Cardio Level 5, Recovery Cardio Cardio Level 7, Intermediate Cardio Cardio Level 10, High-Intensity Cardio
Option: Walk 30 seconds Option: Jog 30 seconds Option: Sprint 30 seconds

TIP » Perform cardio on a treadmill, Stairmaster, bike, or outdoors. The levels are based on a scale of 1-10, where 10 is an all-out sprint and 1 is
barely moving. For maximum results, stay true to the levels and make each sprint count.

STRENGTH CIRCUIT:
Repeat the circuit 3-6 times, depending on fitness level. Rest 30 seconds after each circuit.
Exercise Reps
Clean and Press 12-15
Overhead Medicine Ball Throws 12-15
Dumbbell Reverse Lunge (Alternate Option: Walking Lunges) 12-15
Pushups (Advanced: Plyometric Push-ups) 12-15
Bench Dips 12-15
Cardio Sprint in Place 12-15 per leg
Bodyweight Squat 12-15
Wide-Grip Lat Pulldown (Skip if not at a gym), (Alternate Option: Pull-ups ) 12-15
Medicine Ball Jumping Jacks 12-15
Incline Push-Up (Advanced: Incline Plyometric Push-ups) 12-15
Dumbbell Bicep Curl 12-15
Side Lateral Raise 12-15
One-Arm Dumbbell Row (Alternate Option: Close-grip Cable Row) 12-15

TIP » Perform these exercises with maximum effort. By the last rep, you should be gasping for air. You can increase the difficulty of the workout
by decreasing the rest periods, increasing the load, or speeding up the exercise tempo.

Cool-down: 5 mins

TIP » Cooling down after exercise helps promote recovery and may increase the release of beneficial hormones.