Challenge

MY DAY, MY WAY
INTRODUCING
MY DAY, MY WAY

Wouldn't it be great if you had the flexibility to personalize your

Challenge workouts to suit your physique goals
goals?? N
Now
ow you do!

Our "My Day, My Way" Feature allows you to do just that.

I've crafted a selection of specific muscle group targeting workouts, so you can
choose where you wish to develop, sculpt and strengthen more.
These intense workouts are to be implemented into your training plan on your
6th day.

This can become your Saturday workout, or be implemented on another day

that suits you better during the week - the choice is yours!

You can choose from:

• Legs + Glutes
• Back + Shoulders
• Arms
• Abs
• Cardio Finishers
• Accelerated Fat Loss
• Unilateral Leg Sessions (Single Leg Work)

There are three workouts provided for each group - one for each phase of your
workout schedule.
Choose to stick with one goal for the entire Challenge or chop and change as
you progress - you have the freedom to do as you please with this feature.

Remember to push hard, focus on form and challenge yourself

yourself..

ENJOY!
GLUTES AND LEGS
Option 1
SET SETS REPS EXERCISE FOCUS POINT

BANDED STANDING HIP THRUST

A1 3 20 GLUTES
https://vimeo.com/383815659/acee8f1a33

DB DEFICIT CURTSY LUNGES

https://vimeo.com/383895127/8c98b64587
A2 3 10 E/L GLUTES, HAMSTRINGS
Alternative option: DB STATIONARY LUNGES
https://vimeo.com/331906821/82d13541ea

SINGLE LEG, SIDE LEG PRESS

B1 3 12 E/L GLUTES
https://vimeo.com/353284600/8e9c9ebbf0

WIDE LEG PRESS

B2 3 12 GLUTES, HAMSTRINGS
https://vimeo.com/353284326/e0e205fbf8

DB REVERSE HYPEREXTENSION
C1 3 15 GLUTES, HAMSTRINGS
https://vimeo.com/342517361/eb5e74e26d

BANDED GLUTE BRIDGE WITH 3 ABDUCTIONS

D1 3 20 GLUTES
https://vimeo.com/342390713/42df1d7055

CABLE KICKBACKS
D2 3 20 GLUTES
https://vimeo.com/324747136/a6cced585e

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
GLUTES AND LEGS
Option 2
SET SETS REPS EXERCISE FOCUS POINT

BB BANDED HIP THRUST

https://vimeo.com/383895535/d47ba6d7d4
A1 5 8 GLUTES
Alternative option: BANDED HIP THRUSTS
https://vimeo.com/383815730/a72f1ec378

CABLE GOBLET SUMO STANCE SQUAT

B1 3 10 GLUTES, HAMSTRINGS
https://vimeo.com/382942048/43d334eed7

DB LYING HAMSTRING CURLS

https://vimeo.com/324747024/2506688133
C1 3 12 HAMSTRINGS
Alternative option: BANDED HAMSTRING CURL
https://vimeo.com/353290207/71bd37f3da

DB RDL INTO SUMO SQUATS

https://vimeo.com/382943274/4565cfbb83
D1 3 10 HAMSTRINGS
Alternative option: DB RDL
https://vimeo.com/384392994

DB SUMO SQUATS
D2 3 20 GLUTES, HAMSTRINGS
https://vimeo.com/353284105/16390645fd

SEATED ABDUCTOR MACHINE

https://vimeo.com/383894644/dd8736e68f
E1 3 50 GLUTES
Alternative option: BANDED HIP THRUST ABDUCTION
https://vimeo.com/383815736/4598e189cb

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
GLUTES AND LEGS
Option 3
SET SETS REPS EXERCISE FOCUS POINT

SMITH MACHINE REVERSE LEG PRESS

https://vimeo.com/324747004
A1 4 10 GLUTES
Alternative option: WIDE LEG PRESS
https://vimeo.com/353284326/e0e205fbf8

DB GOBLET SQUAT
B1 3 12 GLUTES
https://vimeo.com/383815132/6b592dc510

BANDED HIP THRUST

C1 3 12 GLUTES
https://vimeo.com/383815730/a72f1ec378

CABLE PULL THROUGH

https://vimeo.com/353290323/b0c8a62637
D1 3 12 GLUTES
Alternative option: BANDED STANDING THRUST
https://vimeo.com/383815659/acee8f1a33

KNEE BANDED SIDE LYING CLAM RAISE

E1 3 12 E/L GLUTES
https://vimeo.com/383895065/13b2375324

DB KICK UPS
E2 3 12 E/L GLUTES
https://vimeo.com/383895028/9726e58041

DB FIRE HYDRANTS
E3 3 12 E/L GLUTES
https://vimeo.com/383895047/84ccd6fd43

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 GYM
WORKOUTS
BACK AND SHOULDERS
BACK AND SHOULDERS
Option 1
SET SETS REPS EXERCISE FOCUS POINT

PULL UP OVERHAND, WIDE

https://vimeo.com/383895421/55b2262dd6
A1 3 AMRAP BACK, LATS, SHOULDERS
Alternative option: PUSH UPS ON KNEES
https://vimeo.com/383894672/128a63e32e

BAND ASSISTED PULL UPS (CLOSE GRIP)

https://vimeo.com/342654507/836c0b7847
A2 3 AMRAP BACK
Alternative option: PUSH UPS ON KNEES
https://vimeo.com/383894672/128a63e32e

SEATED DB SHOULDER PRESS

B1 3 10 SHOULDERS
https://vimeo.com/324734351/8016ade0fa

SEATED DB LATERAL RAISE VARIATION

B2 3 10 SHOULDERS
https://vimeo.com/332112701/065801f0cb

SEATED DB BENT OVER REAR DELT FLY

B3 3 10 REAR DELTS
https://vimeo.com/384131989/be19663bc0

DB SINGLE TO DOUBLE ROW COMPLEX

https://vimeo.com/331908304
C1 3 10 MID BACK
Alternative option: DB SINGLE ARM WIDE ROW
https://vimeo.com/364350821/19da4827df

CABLE STRAIGHT ARM PUSHDOWN

C2 3 10 E/A TRICEPS
https://vimeo.com/353290367/d86705ab65

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.

What is "AMRAP"?
"As Many Reps As Possible"
Perform as many reps as you can until failure. This is one set.
BACK AND SHOULDERS
Option 2
SET SETS REPS EXERCISE FOCUS POINT

BB BENT OVER ROW

A1 3 12 BACK
https://vimeo.com/342391290/0b456fd133

BB INVERTED ROW
https://vimeo.com/383895399/a5c3650d6f
A2 3 12 BACK, SHOULDERS
Alternative option: DB RENEGADE ROW
https://vimeo.com/383895091/d1c4fefaa3

BB SHOULDER PRESS
B1 4 8 SHOULDERS
https://vimeo.com/342377846/c15438ad15

BB UPRIGHT ROW
B2 4 8 SHOULDERS, TRAPS
https://vimeo.com/383895413/170f5ebd44

DB AROUND THE WORLD INTO ALTERNATING FRONT RAISE

C1 3 10 SHOULDERS
https://vimeo.com/382942019/01706b2f5c

DB PULL OVER
C2 3 10 CHEST, TRICEPS
https://vimeo.com/364350791/2d126a2f75

DECLINE PUSH UP
https://vimeo.com/383894665/5efb5f8220
D1 3 AMRAP CHEST, SHOULDERS, TRICEPS
Alternative option: PUSH UPS ON KNEES
https://vimeo.com/383894672/128a63e32e

UP AND DOWN PLANK

https://vimeo.com/384116187/d0d9bf2a6c
D2 3 AMRAP SHOULDERS
Alternative option: PLANK
https://vimeo.com/384131938/43295af967

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.

What is "AMRAP"?
"As Many Reps As Possible"
Perform as many reps as you can until failure. This is one set.
BACK AND SHOULDERS
Option 3
SET SETS REPS EXERCISE FOCUS POINT

DB ALTERNATING NEUTRAL GRIP SHOULDER PRESS

A1 4 12 E/A SHOULDERS
https://vimeo.com/382943022/90606edea1

LEANING DB LATERAL RAISE

A2 4 8 E/A SHOULDERS
https://vimeo.com/383815253/a198f0f122

CABLE LAT PULLDOWN (NARROW)

B1 3 8 MID BACK
https://vimeo.com/332117490

LAT PULLDOWN 1 ½ (WIDE)

B2 3 8 https://vimeo.com/382939509/a681462eb5 LATS

DB 3 WAYS
C1 3 8 SHOULDERS
https://vimeo.com/342517049/5beb14478b

BB BENT OVER ROW (WIDE)

C2 3 8 BACK
https://vimeo.com/342391273

STRAIGHT BACK EXTENSION

D1 3 20 WHOLE BACK
https://vimeo.com/384386548

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 GYM
WORKOUTS
ARMS
ARMS
Option 1
SET SETS REPS EXERCISE FOCUS POINT

DB TRICEP PRESS
A1 4 8 TRICEPS
https://vimeo.com/342653506/874f792ff3

DB ALTERNATING HAMMER CURL VARIATION

A2 3 8 E/A BICEPS
https://vimeo.com/342753265/52acac2ca1

CABLE OVERHEAD TRICEP EXTENSION

https://vimeo.com/353290332/1d8d424e61
B1 3 12 TRICEPS
Alternative option: TRICEP DIPS
https://vimeo.com/332125006/0169a002a0

CABLE STRAIGHT BAR BICEP CURL

B2 3 12 BICEPS
https://vimeo.com/382942823/1247855816

DB BICEP SPIDER CURL

C1 3 10 BICEPS
https://vimeo.com/353290437/86de220f59

TRICEP DIP (off bench)

C2 3 8 TRICEPS
https://vimeo.com/332125006/0169a002a0

CABLE ROPE 21’S

D1 3 21 TRICEPS
https://vimeo.com/383894953/9b4c393602

CABLE TRICEP SINGLE ARM PUSHDOWN

D2 3 15 E/A TRICEPS
https://vimeo.com/353290367/d86705ab65

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
ARMS
Option 2
SET SETS REPS EXERCISE FOCUS POINT

DB ALTERNATING SKULL CRUSHER

A1 3 10 E/A TRICEPS
https://vimeo.com/353290421/2afc7c669a

DB INCLINE CHEST FLY

A2 3 10 CHEST
https://vimeo.com/383815147/1ac4587cb1

STANDING SINGLE ARM DB OVERHEAD EXTENSION

B1 3 10 E/A TRICEPS
https://vimeo.com/324892899/35eee84edf

DB ALTERNATING INCLINE CURL

B2 3 10 E/A BICEPS
https://vimeo.com/383895637/38f8cba12c

DB TRICEP KICKBACK
C1 3 10 TRICEPS
https://vimeo.com/353290466/b433a988c5

CABLE PREACHER CURL

C2 4 12 BICEPS
https://vimeo.com/383894925/773190de26

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
ARMS
Option 3
SET SETS REPS EXERCISE FOCUS POINT

DB CHEST PRESS
A1 6 6 CHEST
https://vimeo.com/342652125/c6a858dcdd

DB TRICEP PRESS TO SKULL CRUSHER

B1 3 8 TRICEPS
https://vimeo.com/384131809/9a0e9994e0

CABLE ROPE OVERHEAD EXTENSION

C1 3 8 TRICEPS
https://vimeo.com/353290332/1d8d424e61

DB CURL COMPLEX
D1 3 8 BICEPS
https://vimeo.com/342386507/301dd938cf

CABLE SINGLE ARM BICEP CURL

E1 3 10 E/A BICEPS
https://vimeo.com/353176428/69add7aa57

TRICEP DIPS
F1 3 AMRAP TRICEPS
https://vimeo.com/332125006/0169a002a0

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.

What is "AMRAP"?
"As Many Reps As Possible"
Perform as many reps as you can until failure. This is one set.
 GYM
WORKOUTS
ABS
ABS
Option 1
SET SETS REPS EXERCISE FOCUS POINT

HANGING AB CRUNCH
https://vimeo.com/384131757/0ced0f1272
A1 3 10 CORE
Alternative option: DB SIT UPS
https://vimeo.com/324892444/d654db5f80

HANGING ALTERNATING KNEE RAISE

https://vimeo.com/384131763/aa0f304528
A2 3 10 E/L CORE
Alternative option: PLANK ALTERNATING LEG LIFT
https://vimeo.com/342878923

REVERSE CRUNCH WITH HIP UPS

B1 4 10 CORE
https://vimeo.com/384131742/f5d532cc07

HIGH PLANK KNEE TO OPPOSITE ELBOW

https://vimeo.com/384131706/4fe60fcb78
B2 4 10 E/L CORE
Alternative option: PLANK
https://vimeo.com/384131938/43295af967

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
ABS
Option 2
SET SETS TIME EXERCISE FOCUS POINT

PLATE SIT UP
https://vimeo.com/384131752/c08ed20058
A1 4 30:10 CORE
Alternative option: DB SIT UP
https://vimeo.com/324892444/d654db5f80

PLATE ALTERNATING V-UP

https://vimeo.com/384131746/732ffb2587
A2 4 30:10 CORE
Alternative option: V SIT UP
https://vimeo.com/332096936

PLATE BICYCLE VARIATION

https://vimeo.com/384131736/4a296e2070
A3 4 30:10 CORE
Alternative option: BICYCLE CRUNCHES
https://vimeo.com/246217904/d73d18bc85

PLATE SCISSOR SIT-UPS

A4 4 30:10 CORE
https://vimeo.com/384131732/e2b821f929

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
ABS
Option 3
SET SETS REPS EXERCISE FOCUS POINT

HANGING LEG RAISE VARIATION

https://vimeo.com/384131983/4ff6f82d58
A1 3 10 E/L CORE
Alternative option: DB LEG RAISE + CRUNCH VARIATION
https://vimeo.com/353290512/75bc564d70

V CRUNCH INTO KNEE TUCK

A2 3 10 E/L CORE
https://vimeo.com/383865996/86e0a01143

KNEE TUCK SIDE TO SIDE

A3 3 10 E/L CORE
https://vimeo.com/383865978/72e5d568c6

SIDE PLANK KNEE TO ELBOW CRUNCH

https://vimeo.com/383865851/bd4f401d91
A4 3 10 E/L CORE
Alternative option: PLANK JACKS
https://vimeo.com/342880597/1a9e23fd39

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 GYM
WORKOUTS
CARDIO FINISHER
 CARDIO FINISHER
Option 1
SET SETS TIME EXERCISE FOCUS POINT

ALTERNATING PLYO CURTSY

A1 3 30:10 GLUTES
https://vimeo.com/384131968/8c1b4f7dea

DB SQUAT PUNCHES
A2 3 30:10 SHOULDERS, QUADS
https://vimeo.com/364350834/9bfb896f9d

BEAR CRAWL
A3 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/364350567/977a064f28

DROP SQUATS HOLDING PLATE

A4 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/383894867/8483607659

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.

Option 2
SET SETS TIME EXERCISE FOCUS POINT

A1 6 20:60 INCLINE TREADMILL SPRINTS WHOLE BODY MOVEMENT

B1 6 20:60 BIKE SPRINTS WHOLE BODY MOVEMENT

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 CARDIO FINISHER
Option 3
SET SETS TIME EXERCISE FOCUS POINT

BEAR CRAWL
A1 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/364350567/977a064f28

IN & OUT SQUAT JUMP

A2 3 30:10 GLUTES, QUADS, HAMSTRINGS
https://vimeo.com/353284358/9493665d6a

BURPEE JACKS TO JUMP

B1 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/364350613/d9424d3011

DB THRUSTERS
B2 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/383815650/31e3a715b3

JUMP OVER BURPEES

C1 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/383647731/1bfda79e1c

SHOULDER TAP PLANK JACKS

C2 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/384131691/8a092d696c

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.
 GYM
WORKOUTS
HIIT TRAINING
 HIIT TRAINING
Option 1
SET SETS TIME EXERCISE FOCUS POINT

BOX JUMPS
A1 5 40:15 WHOLE BODY MOVEMENT
https://vimeo.com/384131833/624ca5f8d7

DB THRUSTERS
A2 5 40:15 WHOLE BODY MOVEMENT
https://vimeo.com/383815650/31e3a715b3

BAND RESISTED IN & OUT JUMPS

B1 5 40:15 QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/384131856/a4d7f94e9b

DB STAR SQUAT JUMPS

B2 5 40:15 WHOLE BODY MOVEMENT
https://vimeo.com/364350861/7862710cae

DB SWINGS
C1 5 40:15 WHOLE BODY MOVEMENT
https://vimeo.com/324747067/8818740958

KB WIDE TO NARROW STANCE SQUATS

C2 5 40:15 QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/353176482/54bd6e4588

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.
 HIIT TRAINING
Option 2
SET SETS TIME EXERCISE FOCUS POINT

DB ARNOLD THRUSTERS
A1 6 30:15 WHOLE BODY MOVEMENT
https://vimeo.com/383894896/ca496e4d29

PW OVERHEAD WALKING LUNGES

https://vimeo.com/382943062/450b41feec
A2 6 30:15 WHOLE BODY MOVEMENT
Alternative option: DB STATIONARY LUNGES
https://vimeo.com/331906821/82d13541ea

DROP SQUATS HOLDING PLATE

A3 6 30:15 WHOLE BODY MOVEMENT
https://vimeo.com/383894867/8483607659

PW OVERHEAD SQUATS
A4 6 30:15 WHOLE BODY MOVEMENT
https://vimeo.com/383894707/42ef0ed40d

SQUAT LATERAL RAISES

A5 6 30:15 WHOLE BODY MOVEMENT
https://vimeo.com/383894910/e2f9b91ebf

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.
HIIT TRAINING
Option 3
SET SETS REPS EXERCISE FOCUS POINT

DB THRUSTER
A1 4 12 WHOLE BODY MOVEMENT
https://vimeo.com/383815650/31e3a715b3

DB CHEST PRESS
B1 4 12 CHEST
https://vimeo.com/342652125/c6a858dcdd

DB BENT OVER REAR DELT FLY

B2 4 12 REAR DELTS
https://vimeo.com/384131989/be19663bc0

BOX JUMP BURPEE

C1 4 12 WHOLE BODY MOVEMENT
https://vimeo.com/364350599/b1e93ae0f1

PUSH UPS
C2 4 12 SHOULDERS, CHEST
https://vimeo.com/342881199/f86221802f

PLANK TO DB SUMO SQUAT

D1 4 12 WHOLE BODY MOVEMENT
https://vimeo.com/383895118/746c5ac3f0

DB SUMO SQUAT INTO SQUAT JUMP

D2 4 12 QUADS, HAMSTRINGS
https://vimeo.com/328075671/e94325f926

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 GYM
WORKOUTS
UNILATERAL LEG SESSIONS
UNILATERAL LEG SESSIONS
Option 1
IMPORTANT TO MENTION; always start with your less dominant leg.

SET SETS REPS EXERCISE FOCUS POINT

DB SINGLE LEG THRUST

A1 4 8 E/L GLUTES
https://vimeo.com/383815739/58ec1c7420

DB B-STANCE RDL
A2 4 8 E/L GLUTES, HAMSTRINGS
https://vimeo.com/382941978/e85f72a7ce

DB BULGARIAN LUNGES
https://vimeo.com/342651493/8c19342401
B1 4 10 E/L QUADS, GLUTES, HAMSTRINGS
Alternative option: DB STATIONARY LUNGES
https://vimeo.com/331906821/82d13541ea

SINGLE-LEG LEG PRESS

B2 4 10 E/L QUADS, HAMSTRINGS
https://vimeo.com/353284548/ff9cebab9e

SINGLE LEG LYING LEG CURL

C1 3 12 E/L HAMSTRINGS
https://vimeo.com/353176534/59d29e364d

SINGLE LEG STEP UP

C2 3 12 E/L QUADS, HAMSTRINGS
https://vimeo.com/382941710/1ebcaa6841

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
UNILATERAL LEG SESSIONS
Option 2
SET SETS REPS EXERCISE FOCUS POINT

SMITH MACHINE SINGLE LEG PRESS

A1 4 10 E/L QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/353284853/6d204e3bd3

BB REVERSE LUNGE
B1 5 10 E/L QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/342517131

DB COSSACK SQUAT
C1 3 12 E/L QUADS
https://vimeo.com/383895345/b9b57a0397

BENCH ASSISTED PISTOL SQUATS

C2 3 12 E/L QUADS, HAMSTRINGS
https://vimeo.com/383895497/7637d425fe

CABLE SINGLE LEG DEADLIFT

D1 3 12 E/L HAMSTRINGS, GLUTES
https://vimeo.com/353290371/a2b6203682

BAND RESISTED ALTERNATING SIDE LUNGES

E1 2 20 E/L GLUTES, QUADS, HAMSTRINGS
https://vimeo.com/384131845/15f80e8eb0

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
UNILATERAL LEG SESSIONS
Option 3
SET SETS REPS EXERCISE FOCUS POINT

SINGLE-LEG SIDE PRESS

A1 3 8 E/L GLUTES
https://vimeo.com/353284600/8e9c9ebbf0

DB DEFICIT CURTSY LUNGE

https://vimeo.com/383895127/8c98b64587
A2 3 8 E/L QUADS, HAMSTRINGS, GLUTES
Alternative option: DB STATIONARY LUNGE
https://vimeo.com/331906821/82d13541ea

SINGLE LEG LEG EXTENSION

B1 5 8 E/L QUADS
https://vimeo.com/336664937

DB SINGLE LEG WALKING LUNGE INTO CURTSY

B2 5 8 E/L QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/382943144/ba967812b4

DB STEP UP
C1 5 8 E/L QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/364350876/0735fd6546

ALTERNATING LUNGE DROPS

https://vimeo.com/353290157/72d90716c5
C2 5 8 E/L QUADS, HAMSTRINGS, GLUTES
Alternative option: DB STATIONARY LUNGES
https://vimeo.com/331906821/82d13541ea

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 HOME
WORKOUTS
GLUTES AND LEGS
GLUTES AND LEGS
Option 1
SET SETS REPS EXERCISE FOCUS POINT

BANDED STANDING HIP THRUST

A1 3 20 GLUTES
https://vimeo.com/383815659/acee8f1a33

DB DEFICIT CURTSY LUNGES

https://vimeo.com/383895127/8c98b64587
A2 3 10 E/L GLUTES, HAMSTRINGS
Alternative option: DB STATIONARY LUNGES
https://vimeo.com/331906821/82d13541ea

DB SUMO GOBLET SQUAT

B1 3 12 GLUTES
https://vimeo.com/383815132/6b592dc510

DB FROG PUMP
B2 3 12 GLUTES, HAMSTRINGS
https://vimeo.com/322621830

IN AND OUT SQUAT JUMPS

C1 3 15 GLUTES, HAMSTRINGS
https://vimeo.com/382941739/fdde354d36

BANDED GLUTE BRIDGE WITH 3 ABDUCTIONS

C2 3 20 GLUTES
https://vimeo.com/342390713/42df1d7055

DB KICK UP
D1 3 20 GLUTES
https://vimeo.com/342387080

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
GLUTES AND LEGS
Option 2
SET SETS REPS EXERCISE FOCUS POINT

BANDED HIP THRUSTS

A1 5 8 GLUTES
https://vimeo.com/383815730/a72f1ec378

SUMO GOBLET SQUAT

B1 3 10 GLUTES, HAMSTRINGS
https://vimeo.com/383815132/6b592dc510

DB LYING HAMSTRING CURLS

https://vimeo.com/324747024/2506688133
B2 3 12 HAMSTRINGS
Alternative option: BANDED HAMSTRING CURL
https://vimeo.com/353290207/71bd37f3da

DB RDL INTO SUMO SQUATS

https://vimeo.com/382943274/4565cfbb83
C1 3 10 HAMSTRINGS
Alternative option: DB RDL
https://vimeo.com/384392994

DB SUMO SQUATS
C2 3 20 GLUTES, HAMSTRINGS
https://vimeo.com/353284105/16390645fd

BANDED HIP THRUST ABDUCTION

D1 3 50 GLUTES
https://vimeo.com/383815736/4598e189cb

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
GLUTES AND LEGS
Option 3
SET SETS REPS EXERCISE FOCUS POINT

WALKING LUNGES INTO KICK

A1 4 10 E/L GLUTES, QUADS
https://vimeo.com/382943096/b1522d803d

DB GOBLET SQUAT
B1 3 12 GLUTES
https://vimeo.com/383815132/6b592dc510

BANDED HIP THRUST

B2 3 12 GLUTES
https://vimeo.com/383815730/a72f1ec378

BANDED STANDING THRUST

C1 3 12 GLUTES
https://vimeo.com/383815659/acee8f1a33

KNEE BANDED SIDE LYING CLAM RAISE

C2 3 12 E/L GLUTES
https://vimeo.com/383895065/13b2375324

DB KICK UPS
D1 3 12 E/L GLUTES
https://vimeo.com/383895028/9726e58041

DB FIRE HYDRANTS
D2 3 12 E/L GLUTES
https://vimeo.com/383895047/84ccd6fd43

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 HOME
WORKOUTS
BACK AND SHOULDERS
 BACK AND SHOULDERS
Option 1
SET SETS REPS EXERCISE FOCUS POINT

PUSH UPS ON KNEES

A1 3 AMRAP BACK, LATS, SHOULDERS
https://vimeo.com/383894672/128a63e32e

SEATED DB SHOULDER PRESS

B1 3 10 SHOULDERS
https://vimeo.com/324734351/8016ade0fa

SEATED DB LATERAL RAISE VARIATION

B2 3 10 SHOULDERS
https://vimeo.com/332112701/065801f0cb

SEATED DB BENT OVER REAR DELT FLY

B3 3 10 REAR DELTS
https://vimeo.com/384131989/be19663bc0

DB SINGLE TO DOUBLE ROW COMPLEX

https://vimeo.com/331908304
C1 3 10 MID BACK
Alternative option: DB SINGLE ARM WIDE ROW
https://vimeo.com/364350821/19da4827df

TRICEP DIPS
C2 3 10 TRICEPS
https://vimeo.com/332125006/0169a002a0

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.

What is "AMRAP"?
"As Many Reps As Possible"
Perform as many reps as you can until failure. This is one set.
BACK AND SHOULDERS
Option 2
SET SETS REPS EXERCISE FOCUS POINT

DB BENT OVER ROW

A1 3 12 BACK
https://vimeo.com/342389291/0548d23ef9

DB RENEGADE ROW
A2 3 12 E/A BACK, SHOULDERS
https://vimeo.com/383895091/d1c4fefaa3

DB SHOULDER PRESS
B1 4 8 SHOULDERS
https://vimeo.com/324734351/8016ade0fa

DB UPRIGHT ROW TO FRONT RAISE

B2 4 8 SHOULDERS, TRAPS
https://vimeo.com/342382645/046da76618

DB AROUND THE WORLD INTO ALTERNATING FRONT RAISE

C1 3 10 SHOULDERS
https://vimeo.com/382942019/01706b2f5c

DB PULL OVER
C2 3 10 CHEST, TRICEPS
https://vimeo.com/364350791/2d126a2f75

DECLINE PUSH UP
https://vimeo.com/383894665/5efb5f8220
D1 3 AMRAP CHEST, SHOULDERS, TRICEPS
Alternative option: PUSH UPS ON KNEES
https://vimeo.com/383894672/128a63e32e

UP AND DOWN PLANK

https://vimeo.com/384116187/d0d9bf2a6c
D2 3 AMRAP SHOULDERS
Alternative option: PLANK
https://vimeo.com/384131938/43295af967

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.

What is "AMRAP"?
"As Many Reps As Possible"
Perform as many reps as you can until failure. This is one set.
BACK AND SHOULDERS
Option 3
SET SETS REPS EXERCISE FOCUS POINT

DB ALTERNATING NEUTRAL GRIP SHOULDER PRESS

A1 4 12 SHOULDERS
https://vimeo.com/382943022/90606edea1

LEANING DB LATERAL RAISE

A2 4 8 E/A SHOULDERS
https://vimeo.com/383815253/a198f0f122

DB BENT OVER ROW TO REVERSE FLY

B1 3 8 MID BACK, REAR DELTS
https://vimeo.com/332099393/02bbe688cb

DB SINGLE ARM BENT OVER ROW

B2 3 8 E/A LATS
https://vimeo.com/327140257/57399e266f

DB 3 WAYS
C1 3 8 SHOULDERS
https://vimeo.com/342517049/5beb14478b

SUPERMANS
C2 3 20 WHOLE BACK
https://vimeo.com/383895083/9326d749e8

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 HOME
WORKOUTS
ARMS
ARMS
Option 1
SET SETS REPS EXERCISE FOCUS POINT

DB TRICEP PRESS
A1 4 8 TRICEPS
https://vimeo.com/342653506/874f792ff3

DB ALTERNATING HAMMER CURL VARIATION

A2 3 8 E/A BICEPS
https://vimeo.com/342753265/52acac2ca1

TRICEP DIPS
B1 3 12 TRICEPS
https://vimeo.com/332125006/0169a002a0

DB CURL COMPLEX
B2 3 12 BICEPS
https://vimeo.com/342386507/301dd938cf

DB HAMMER CURL TO FRONT RAISE

C1 3 10 BICEPS
https://vimeo.com/383815249/9892709f74

TRICEP DIP (off bench)

C2 3 AMRAP TRICEPS
https://vimeo.com/332125006/0169a002a0

DB TRICEP PRESS TO SKULL CRUSHERS

D1 3 12 TRICEPS
https://vimeo.com/384131809/9a0e9994e0

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.

What is "AMRAP"?
"As Many Reps As Possible"
Perform as many reps as you can until failure. This is one set.
ARMS
Option 2
SET SETS REPS EXERCISE FOCUS POINT

DB ALTERNATING SKULL CRUSHER

A1 3 10 E/A TRICEPS
https://vimeo.com/353290421/2afc7c669a

DB INCLINE CHEST FLY

A2 3 10 CHEST
https://vimeo.com/383815147/1ac4587cb1

STANDING SINGLE ARM DB OVERHEAD EXTENSION

B1 3 10 E/A TRICEPS
https://vimeo.com/324892899/35eee84edf

DB ALTERNATING INCLINE CURL

B2 3 10 E/A BICEPS
https://vimeo.com/383895637/38f8cba12c

DB TRICEP KICKBACK
C1 3 10 E/A TRICEPS
https://vimeo.com/353290466/b433a988c5

DB NARROW BICEP CURL

C2 4 12 BICEPS
https://vimeo.com/353290433/16cdebd719

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
ARMS
Option 3
SET SETS REPS EXERCISE FOCUS POINT

DB CHEST PRESS
A1 6 6 CHEST
https://vimeo.com/342652125/c6a858dcdd

DB TRICEP PRESS TO SKULL CRUSHER

B1 3 8 TRICEPS
https://vimeo.com/384131809/9a0e9994e0

DB BENT OVER TRICEP EXTENSION

B2 3 8 E/A TRICEPS
https://vimeo.com/324892053/43d545232e

DB CURL COMPLEX
C1 3 8 BICEPS
https://vimeo.com/342386507/301dd938cf

DB ALTERNATING BICEP CURL

C2 3 10 E/A BICEPS
https://vimeo.com/331908658

TRICEP DIPS
D1 3 AMRAP TRICEPS
https://vimeo.com/332125006/0169a002a0

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.

What is "AMRAP"?
"As Many Reps As Possible"
Perform as many reps as you can until failure. This is one set.
 HOME
WORKOUTS
ABS
 ABS
Option 1
SET SETS REPS EXERCISE FOCUS POINT

DB SIT UPS
A1 3 10 CORE
https://vimeo.com/324892444/d654db5f80

PLANK ALTERNATING LEG LIFT

A2 3 10 E/L CORE
https://vimeo.com/342878923

REVERSE CRUNCH WITH HIP UPS

B1 4 10 CORE
https://vimeo.com/384131742/f5d532cc07

HIGH PLANK KNEE TO OPPOSITE ELBOW

https://vimeo.com/384131706/4fe60fcb78
B2 4 10 E/L CORE
Alternative option: PLANK
https://vimeo.com/384131938/43295af967

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.

Option 2
SET SETS TIME EXERCISE FOCUS POINT

DB SIT UP
A1 4 30:10 CORE
https://vimeo.com/324892444/d654db5f80

V SIT UP
A2 4 30:10 CORE
https://vimeo.com/332096936

BICYCLE CRUNCHES
A3 4 30:10 CORE
https://vimeo.com/246217904/d73d18bc85

BIRD DOG BRUNCH

A4 4 30:10 CORE
https://vimeo.com/353290254/a23d9c8fb0

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.
ABS
Option 3
SET SETS REPS EXERCISE FOCUS POINT

DB LEG RAISE + CRUNCH VARIATION

A1 3 10 E/L CORE
https://vimeo.com/353290512/75bc564d70

V CRUNCH INTO KNEE TUCK

A2 3 10 E/L CORE
https://vimeo.com/383865996/86e0a01143

KNEE TUCK SIDE TO SIDE

A3 3 10 EA/L
https://vimeo.com/383865978/72e5d568c6

SIDE PLANK KNEE TO ELBOW CRUNCH

https://vimeo.com/383865851/bd4f401d91
A4 3 10 E/L CORE
Alternative option: PLANK JACKS
https://vimeo.com/342880597/1a9e23fd39

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 HOME
WORKOUTS
CARDIO FINISHERS
 CARDIO FINISHERS
Option 1
SET SETS TIME EXERCISE FOCUS POINT

ALTERNATING PLYO CURTSY

A1 3 30:10 GLUTES
https://vimeo.com/384131968/8c1b4f7dea

DB SQUAT PUNCHES
A2 3 30:10 SHOULDERS, QUADS
https://vimeo.com/364350834/9bfb896f9d

BEAR CRAWL
A3 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/364350567/977a064f28

STAR SQUAT JUMPS

A4 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/364350983/2f10c2fd0f

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.

Option 2
SET SETS TIME EXERCISE FOCUS POINT

HIGH KNEES
A1 6 20:60 WHOLE BODY MOVEMENT
https://vimeo.com/342654345/92b5f97099

DB SWINGS
B1 6 20:60 WHOLE BODY MOVEMENT
https://vimeo.com/324747067/8818740958

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.
 CARDIO FINISHERS
Option 3
SET SETS TIME EXERCISE FOCUS POINT

BEAR CRAWL
A1 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/364350567/977a064f28

IN & OUT SQUAT JUMP

A2 3 30:10 GLUTES, QUADS, HAMSTRINGS
https://vimeo.com/353284358/9493665d6a

BURPEE JACKS TO JUMP

B1 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/364350613/d9424d3011

DB THRUSTERS
B2 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/383815650/31e3a715b3

JUMP OVER BURPEES

C1 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/383647731/1bfda79e1c

SHOULDER TAP PLANK JACKS

C2 3 30:10 WHOLE BODY MOVEMENT
https://vimeo.com/384131691/8a092d696c

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.
 HOME
WORKOUTS
HIIT TRAINING
 HIIT TRAINING
Option 1
SET SETS TIME EXERCISE FOCUS POINT

IN AND OUT SQUATS

A1 5 40:15 WHOLE BODY MOVEMENT
https://vimeo.com/353284358/9493665d6a

DB THRUSTERS
A2 5 40:15 WHOLE BODY MOVEMENT
https://vimeo.com/383815650/31e3a715b3

BAND RESISTED IN & OUT JUMPS

B1 5 40:15 QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/384131856/a4d7f94e9b

DB STAR SQUAT JUMPS

B2 5 40:15 WHOLE BODY MOVEMENT
https://vimeo.com/364350861/7862710cae

DB SWINGS
C1 5 40:15 WHOLE BODY MOVEMENT
https://vimeo.com/324747067/8818740958

ALTERNATING CURTSY PLYO

C2 5 40:15 QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/384131968/8c1b4f7dea

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.
 HIIT TRAINING
Option 2
SET SETS TIME EXERCISE FOCUS POINT

DB ARNOLD THRUSTERS
A1 6 30:15 WHOLE BODY MOVEMENT
https://vimeo.com/383894896/ca496e4d29

DB STATIONARY LUNGES
A2 6 30:15 WHOLE BODY MOVEMENT
https://vimeo.com/331906821/82d13541ea

DROP SQUATS HOLDING PLATE (Hold DB instead)

A3 6 30:15 WHOLE BODY MOVEMENT
https://vimeo.com/383894867/8483607659

PW OVERHEAD SQUATS (Hold DB instead)

A4 6 30:15 WHOLE BODY MOVEMENT
https://vimeo.com/383894707/42ef0ed40d

SQUAT LATERAL RAISES

A5 6 30:15 WHOLE BODY MOVEMENT
https://vimeo.com/383894910/e2f9b91ebf

This is a timed work out - the first number indicates the working time, the second number indicates the rest time.
Move quickly between rounds, and have 60-90 seconds rest between sets.
HIIT TRAINING
Option 3
SET SETS REPS EXERCISE FOCUS POINT

DB THRUSTER
A1 4 12 WHOLE BODY MOVEMENT
https://vimeo.com/383815650/31e3a715b3

DB CHEST PRESS
B1 4 12 CHEST
https://vimeo.com/342652125/c6a858dcdd

DB BENT OVER REAR DELT FLY

B2 4 12 REAR DELTS
https://vimeo.com/384131989/be19663bc0

BURPEES
C1 4 12 WHOLE BODY MOVEMENT
https://vimeo.com/353290267/9d63f0cd72

PUSH UPS
C2 4 12 SHOULDERS, CHEST
https://vimeo.com/342881199/f86221802f

PLANK TO DB SUMO SQUAT

D1 4 12 WHOLE BODY MOVEMENT
https://vimeo.com/383895118/746c5ac3f0

DB SUMO SQUAT INTO SQUAT JUMP

D2 4 12 QUADS, HAMSTRINGS
https://vimeo.com/328075671/e94325f926

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
 HOME
WORKOUTS
UNILATERAL LEG SESSIONS
UNILATERAL LEG SESSIONS
Option 1
IMPORTANT TO MENTION; always start with your less dominant leg.

SET SETS REPS EXERCISE FOCUS POINT

DB SINGLE LEG THRUST

A1 4 8 E/L GLUTES
https://vimeo.com/383815739/58ec1c7420

DB B-STANCE RDL
A2 4 8 E/L GLUTES, HAMSTRINGS
https://vimeo.com/382941978/e85f72a7ce

DB BULGARIAN LUNGES
https://vimeo.com/342651493/8c19342401
B1 4 10 E/L QUADS, GLUTES, HAMSTRINGS
Alternative option: DB STATIONARY LUNGES
https://vimeo.com/331906821/82d13541ea

SINGLE LEG STEP UP

B2 4 12 E/L QUADS, HAMSTRINGS
https://vimeo.com/382941710/1ebcaa6841

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.
UNILATERAL LEG SESSIONS
Option 2
SET SETS REPS EXERCISE FOCUS POINT

DB SINGLE LEG LUNGE TO CURTSY

A1 5 10 E/L QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/382943144/ba967812b4

DB COSSACK SQUAT
B1 3 12 EA/L QUADS
https://vimeo.com/383895345/b9b57a0397

BENCH ASSISTED PISTOL SQUATS

C1 3 12 E/L QUADS, HAMSTRINGS
https://vimeo.com/383895497/7637d425fe

DB SINGLE LEG DEADLIFT

D1 3 12 E/L HAMSTRINGS, GLUTES
https://vimeo.com/331909175/c6dfd6c7da

BAND RESISTED ALTERNATING SIDE LUNGES

E1 2 20 E/L GLUTES, QUADS, HAMSTRINGS
https://vimeo.com/384131845/15f80e8eb0

Option 3
SET SETS REPS EXERCISE FOCUS POINT

DB DEFICIT CURTSY LUNGE

https://vimeo.com/383895127/8c98b64587
A1 3 8 E/L QUADS, HAMSTRINGS, GLUTES
Alternative option: DB STATIONARY LUNGE
https://vimeo.com/331906821/82d13541ea

DB SINGLE LEG WALKING LUNGE INTO CURTSY

A2 5 8 E/L QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/382943144/ba967812b4

DB STEP UP
B1 5 8 E/L QUADS, HAMSTRINGS, GLUTES
https://vimeo.com/364350876/0735fd6546

ALTERNATING LUNGE DROPS

https://vimeo.com/353290157/72d90716c5
B2 5 8 E/L QUADS, HAMSTRINGS, GLUTES
Alternative option: DB STATIONARY LUNGES
https://vimeo.com/331906821/82d13541ea

Complete sets together as indicated, e.g A1 + A2 go together as one set.

Move quickly between rounds, and have 60-90 seconds rest between sets.