WEEK 1 WORKOUT

DAY 1 SET XERO A

EXERCISE SETS COMMENTS
1A. Heaven Hold (4 x 10 second holds / 1-2 second rest between
COMBO (T) COMBO (M) COMBO (L)
SET XERO SET XERO SET XERO

holds) ==> No rest between A/B exercises. Rest 60-90 seconds

2-3
between sets. Rest 60-90 seconds between combos.
1B. Heels to the Heavens x F
2A. Hollow Rock Holds (4 x 10 second holds / 1-2 second rest
between holds) ==> No rest between A/B exercises. Rest 60-90 seconds
2-3
between sets. Rest 60-90 seconds between combos.
2B. Hollow Rocks x F
3A. Rollup Holds (4 x 10 second holds / 1-2 second rest between
holds) ==> No rest between A/B exercises. Rest 60-90 seconds
2-3
between sets. Rest 60-90 seconds between combos.
3B. Rollups x F

DAY 2 OFF

DAY 3  XERO MARK 1 - UPPER

EXERCISE COMMENTS

1 UPPER: Max Full Sit-Ups in 5 Minutes Rest 2 minutes after Max Set.
2 LOWER: Drunken Mountain Climbers equal to number of Sit-Ups (R/L = 1 rep) Complete in 400 rep style with no
3 MIDRANGE: Pendulum Planks equal to number of Sit-Ups (R/L = 1 rep) time limit.

DAY 4 OFF

DAY 5 SET XERO B

EXERCISE SETS COMMENTS
1A. Scissor Holds (4 x 10 second holds / 1-2 second rest between
COMBO (T) COMBO (M) COMBO (L)
SET XERO SET XERO SET XERO

holds) ==> No rest between A/B exercises. Rest 60-90 seconds

2-3
between sets. Rest 60-90 seconds between combos.
1B. Scissors x F
2A. RKC Planks (4 x 10 second holds / 1-2 second rest between
holds) ==> No rest between A/B exercises. Rest 60-90 seconds
2-3
between sets. Rest 60-90 seconds between combos.
2B. Plank Walk Ups x F
3A. Floating Crucifix (4 x 10 second holds / 1-2 second rest between
holds) ==> No rest between A/B exercises. Rest 60-90 seconds
2-3
between sets. Rest 60-90 seconds between combos.
3B. Half Starfish x F each side

DAY 6 OFF

DAY 7 OFF

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 WEEK 2 WORKOUT

DAY 8 SET XERO A

EXERCISE SETS COMMENTS
1A. Heaven Hold (4 x 10 second holds / 1-2 second rest between
COMBO (T) COMBO (M) COMBO (L)
SET XERO SET XERO SET XERO

holds) ==> No rest between A/B exercises. Rest 60-90 seconds

2-3
between sets. Rest 60-90 seconds between combos.
1B. Heels to the Heavens x F
2A. Hollow Rock Holds (4 x 10 second holds / 1-2 second rest
between holds) ==> No rest between A/B exercises. Rest 60-90 seconds
2-3
between sets. Rest 60-90 seconds between combos.
2B. Hollow Rocks x F
3A. Rollup Holds (4 x 10 second holds / 1-2 second rest between
holds) ==> No rest between A/B exercises. Rest 60-90 seconds
2-3
between sets. Rest 60-90 seconds between combos.
3B. Rollups x F

DAY 9 OFF

DAY 10  XERO MARK 2 - UPPER

EXERCISE COMMENTS

1 LOWER: Drunken Mountain Climbers equal to last week's number (R/L = 1 rep) Complete in 400 rep style within 5
2 MIDRANGE: Pendulum Planks equal to last week's number (R/L = 1 rep) minutes.
3 UPPER: Max Full Sit-Ups + 10% NO TIME LIMIT

DAY 11 OFF

DAY 12 SET XERO B

EXERCISE SETS COMMENTS
1A. Scissor Holds (4 x 10 second holds / 1-2 second rest between
COMBO (T) COMBO (M) COMBO (L)
SET XERO SET XERO SET XERO

holds) ==> No rest between A/B exercises. Rest 60-90 seconds

2-3
between sets. Rest 60-90 seconds between combos.
1B. Scissors x F
2A. RKC Planks (4 x 10 second holds / 1-2 second rest between
holds) ==> No rest between A/B exercises. Rest 60-90 seconds
2-3
between sets. Rest 60-90 seconds between combos.
2B. Plank Walk Ups x F
3A. Floating Crucifix (4 x 10 second holds / 1-2 second rest between
holds) ==> No rest between A/B exercises. Rest 60-90 seconds
2-3
between sets. Rest 60-90 seconds between combos.
3B. Half Starfish x F each side

DAY 13  OFF

DAY 14  OFF

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 WEEK 3 WORKOUT

DAY 15 DECAY A
EXERCISE
1 LOWER: Dueling Clocks x F ==> x 1/2F ==> x 1/4F
2 MIDRANGE: Scissor "V" Ups x F ==> x 1/2F ==> x 1/4F
3 UPPER: Triple Bicycle Crunch x F ==> x 1/2F ==> x 1/4F
SETS COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
2-3
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
2-3
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
2-3
second Decay. Rest 60 sec. between completed sets.

DAY 16  OFF

DAY 17  XERO MARK 1 - LOWER

EXERCISE COMMENTS

1 LOWER: Max Dragon Thrusts in 5 Minutes Rest 2 minutes after Max Set.
2 MIDRANGE: Recliner Elbow to Knee Tucks equal to number of Dragon Thrusts (R/L = 1 rep) Complete in 400 rep style with no
3 UPPER: Frog Crunches equal to number of Dragon Thrusts time limit.

DAY 18  OFF

DAY 19 DECAY B
EXERCISE SETS COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
1 LOWER: Figure 8's x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
MIDRANGE: Reach Out Planks (R/L = 1 rep) x F ==> x 1/2F ==> Rest 30 sec. in your first Decay and 15 sec. in your
2 2-3
x 1/4F second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
3 UPPER: Butterfly Sit-Ups x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.

DAY 20  OFF

DAY 21  OFF

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 WEEK 4 WORKOUT

DAY 22 DECAY A
EXERCISE
1 LOWER: Dueling Clocks x F ==> x 1/2F ==> x 1/4F
2 MIDRANGE: Scissor "V" Ups x F ==> x 1/2F ==> x 1/4F
3 UPPER: Triple Bicycle Crunch x F ==> x 1/2F ==> x 1/4F
SETS COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
2-3
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
2-3
second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
2-3
second Decay. Rest 60 sec. between completed sets.

DAY 23  OFF

DAY 24  XERO MARK 2 - LOWER

EXERCISE COMMENTS

1 MIDRANGE: Recliner Elbow to Knee Tucks equal to last week's number (R/L = 1 rep) Complete in 400 rep style within 5
2 UPPER: Frog Crunches equal to last week's number minutes.
3 LOWER: Max Dragon Thrusts + 10% NO TIME LIMIT

DAY 25  OFF

DAY 26 DECAY B
EXERCISE SETS COMMENTS
Rest 30 sec. in your first Decay and 15 sec. in your
1 LOWER: Figure 8's x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.
MIDRANGE: Reach Out Planks (R/L = 1 rep) x F ==> x 1/2F ==> Rest 30 sec. in your first Decay and 15 sec. in your
2 2-3
x 1/4F second Decay. Rest 60 sec. between completed sets.
Rest 30 sec. in your first Decay and 15 sec. in your
3 UPPER: Butterfly Sit-Ups x F ==> x 1/2F ==> x 1/4F 2-3
second Decay. Rest 60 sec. between completed sets.

DAY 27  OFF

DAY 28  OFF

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 WEEK 5 WORKOUT

DAY 29 JACKED IN THE BOX A

EXERCISE SETS COMMENTS

1. One Down Two Ups x F *Increase box lap count by one on each set.
**Match max levitation crunches from first set on
REST 30 SECONDS AND COMPLETE 2A/2B COMBO 4-6 every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
*2A. Walk the Plank (Walk the Box) ==> **2B. Max Levitation Crunch
2A / B. Rest 90 seconds rest between sets.
at Finishing Point

DAY 30  OFF

DAY 31  XERO MARK 1 - MIDRANGE

EXERCISE COMMENTS

1 MIDRANGE: Max “21” Crunches in 5 Minutes Rest 2 minutes after Max Set.
2 LOWER: Ab Halos equal to number of “21” Crunches (CW = 1 rep / CCW = 1 rep) Complete in 400 rep style with no
3 UPPER: Plank Toe Taps equal to number of “21” Crunches (R/L = 1 rep) time limit.

DAY 32  OFF

DAY 33 JACKED IN THE BOX B

EXERCISE SETS COMMENTS

1. ISO Reverse Crunch x F *Increase box lap count by one on each set.
**Match max sit-up elbow thrusts from first set on
REST 30 SECONDS AND COMPLETE 2A/2B COMBO 4-6 every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
*2A. Sidewalk Plank (Walk the Box) ==> **2B. Max Sit-Up Elbow
2A / B. Rest 90 seconds rest between sets.
Thrusts at Finishing Point

DAY 34  OFF

DAY 35  OFF

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 WEEK 6 WORKOUT

DAY 36 JACKED IN THE BOX A

EXERCISE SETS COMMENTS

1. One Down Two Ups x F *Increase box lap count by one on each set.
**Match max levitation crunches from first set on
REST 30 SECONDS AND COMPLETE 2A/2B COMBO 4-6 every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
*2A. Walk the Plank (Walk the Box) ==> **2B. Max Levitation Crunch
2A / B. Rest 90 seconds rest between sets.
at Finishing Point

DAY 37  OFF

DAY 38  XERO MARK 2 - MIDRANGE

EXERCISE COMMENTS

1 LOWER: Ab Halos equal to last week's number (CW = 1 rep / CCW = 1 rep) Complete in 400 rep style within 5
2 UPPER: Plank Toe Taps equal to last week's number (R/L = 1 rep) minutes.
3 MIDRANGE: Max "21" Crunch + 10% NO TIME LIMIT

DAY 39  OFF

DAY 40 JACKED IN THE BOX B

EXERCISE SETS COMMENTS

1. ISO Reverse Crunch x F *Increase box lap count by one on each set.
**Match max sit-up elbow thrusts from first set on
REST 30 SECONDS AND COMPLETE 2A/2B COMBO 4-6 every subsequent set (rest/pause if needed).
Rest 30 seconds after exercise 1, no rest between
*2A. Sidewalk Plank (Walk the Box) ==> **2B. Max Sit-Up Elbow
2A / B. Rest 90 seconds rest between sets.
Thrusts at Finishing Point

DAY 41  OFF

DAY 42  OFF

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 WEEK 7 WORKOUT

DAY 43 FIVE AND DIME A

EXERCISE SETS COMMENTS
1. Black Widow Knee Slides (R/L = 1 rep) x 10 Rep Reverse Ladder w/ 5 Rest 60-90 seconds between sets. Rest 60-90
1-2
second Plank Holds seconds between combos.
Rest 60-90 seconds between sets. Rest 60-90
2. "V" Ups x 10 Rep Reverse Ladder w/ 5 second V-Sit Holds 1-2
seconds between combos.
3. Upper Circle Crunches (CW/CCW = 1 rep) x 10 Rep Reverse Ladder w/ 5 Rest 60-90 seconds between sets. Rest 60-90
1-2
second Levitation Holds seconds between combos.

DAY 44  OFF

DAY 45  XERO MARK 1 - UPPER

EXERCISE COMMENTS

1 UPPER: Max Full Sit-Ups in 5 Minutes (Beat the 10% total from last Sit-Up attempt) Rest 2 minutes after Max Set.
2 LOWER: Drunken Mountain Climbers equal to number of Sit-Ups (R/L = 1 rep) Complete in 400 rep style with no
3 MIDRANGE: Pendulum Planks equal to number of Sit-Ups (R/L = 1 rep) time limit.

DAY 46  OFF

DAY 47 FIVE AND DIME B

EXERCISE SETS COMMENTS
1. Dragon Thrusts x 10 Rep Reverse Ladder w/ 5 second Dragon Thrust Rest 60-90 seconds between sets. Rest 60-90
1-2
Holds seconds between combos.
2. Canoe Crunches x 10 Rep Reverse Ladder w/ 5 second Canoe Crunch Rest 60-90 seconds between sets. Rest 60-90
1-2
Holds seconds between combos.
Rest 60-90 seconds between sets. Rest 60-90
3. Power Ups x 10 Rep Reverse Ladder w/ 5 second Power Up Holds 1-2
seconds between combos.

DAY 48  OFF

DAY 49  OFF

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 WEEK 8 WORKOUT

DAY 50 FIVE AND DIME A

EXERCISE SETS COMMENTS
1. Black Widow Knee Slides (R/L = 1 rep) x 10 Rep Reverse Ladder w/ 5 Rest 60-90 seconds between sets. Rest 60-90
1-2
second Plank Holds seconds between combos.
Rest 60-90 seconds between sets. Rest 60-90
2. "V" Ups x 10 Rep Reverse Ladder w/ 5 second V-Sit Holds 1-2
seconds between combos.
3. Upper Circle Crunches (CW/CCW = 1 rep) x 10 Rep Reverse Ladder w/ 5 Rest 60-90 seconds between sets. Rest 60-90
1-2
second Levitation Holds seconds between combos.

DAY 51  OFF

DAY 52  XERO MARK 2 - UPPER

EXERCISE COMMENTS

1 LOWER: Drunken Mountain Climbers equal to last week's number (R/L = 1 rep) Complete in 400 rep style within 5
2 MIDRANGE: Pendulum Planks equal to last week's number (R/L = 1 rep) minutes.
3 UPPER: Max Full Sit-Ups + 20% NO TIME LIMIT

DAY 53  OFF

DAY 54 FIVE AND DIME B

EXERCISE SETS COMMENTS
1. Dragon Thrusts x 10 Rep Reverse Ladder w/ 5 second Dragon Thrust Rest 60-90 seconds between sets. Rest 60-90
1-2
Holds seconds between combos.
2. Canoe Crunches x 10 Rep Reverse Ladder w/ 5 second Canoe Crunch Rest 60-90 seconds between sets. Rest 60-90
1-2
Holds seconds between combos.
Rest 60-90 seconds between sets. Rest 60-90
3. Power Ups x 10 Rep Reverse Ladder w/ 5 second Power Up Holds 1-2
seconds between combos.

DAY 55  OFF

DAY 56  OFF

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 WEEK 9 WORKOUT

DAY 57 SLASH AND BURNOUT A

LOWER
1A. SLASH - Dragon Thrusts x 50 reps Perform as many sets as needed to reach 50 reps.
No rest between A/B exercises. Rest 60-90 seconds
1B. BURNOUT - Squat Thrusts x F each time you fail in pursuit of your "Slash 50" between sets.
MIDRANGE
2A. SLASH - Plank Walk Ups x 60 reps Perform as many sets as needed to reach 60 reps.
No rest between A/B exercises. Rest 60-90 seconds
2B. BURNOUT - Squat Thrusts x F each time you fail in pursuit of your "Slash 60" between sets.
UPPER
3A. SLASH - Butterfly Situps x 70 reps Perform as many sets as needed to reach 70 reps.
No rest between A/B exercises. Rest 60-90 seconds
3B. BURNOUT - Squat Thrusts x F each time you fail in pursuit of your "Slash 70" between sets.

DAY 58  OFF

DAY 59  XERO MARK 1 - LOWER

EXERCISE COMMENTS

1 LOWER: Dragon Thrusts in 5 Minutes (Beat the 10% total from last Dragon Thrust attempt) Rest 2 minutes after Max Set.
2 MIDRANGE: Recliner Elbow to Knee Tucks equal to number of Dragon Thrusts (R/L = 1 rep) Complete in 400 rep style with no
3 UPPER: Frog Crunches equal to number of Dragon Thrusts time limit.

DAY 60  OFF

DAY 61 SLASH AND BURNOUT B

LOWER
1A. SLASH - Wall Tuck Planks (R/L = 1 rep) x 50 reps Perform as many sets as needed to reach 50 reps.
1B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 50" between sets.

MIDRANGE
2A. SLASH - Pendulum Planks x 60 reps (R/L = 1 rep) Perform as many sets as needed to reach 60 reps.
2B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 60" between sets.

UPPER
3A. SLASH - Butterfly Situps x 70 reps Perform as many sets as needed to reach 70 reps.
3B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 70" between sets.

DAY 62  OFF

DAY 63  OFF

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 WEEK 10 WORKOUT

DAY 64 SLASH AND BURNOUT A

LOWER
1A. SLASH - Dragon Thrusts x 50 reps Perform as many sets as needed to reach 50 reps.
No rest between A/B exercises. Rest 60-90 seconds
1B. BURNOUT - Squat Thrusts x F each time you fail in pursuit of your "Slash 50" between sets.
MIDRANGE
2A. SLASH - Plank Walk Ups x 60 reps Perform as many sets as needed to reach 60 reps.
No rest between A/B exercises. Rest 60-90 seconds
2B. BURNOUT - Squat Thrusts x F each time you fail in pursuit of your "Slash 60" between sets.
UPPER
3A. SLASH - Butterfly Situps x 70 reps Perform as many sets as needed to reach 70 reps.
No rest between A/B exercises. Rest 60-90 seconds
3B. BURNOUT - Squat Thrusts x F each time you fail in pursuit of your "Slash 70" between sets.

DAY 65  OFF

DAY 66  XERO MARK 2 - LOWER

EXERCISE COMMENTS

1 MIDRANGE: Recliner Elbow to Knee Tucks equal to last week's number (R/L = 1 rep) Complete in 400 rep style within 5
2 UPPER: Frog Crunches equal to last week's number minutes.
3 LOWER: Max Dragon Thrusts + 20% NO TIME LIMIT

DAY 67  OFF

DAY 68 SLASH AND BURNOUT B

LOWER
1A. SLASH - Wall Tuck Planks (R/L = 1 rep) x 50 reps Perform as many sets as needed to reach 50 reps.
1B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 50" between sets.

MIDRANGE
2A. SLASH - Pendulum Planks x 60 reps (R/L = 1 rep) Perform as many sets as needed to reach 60 reps.
2B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 60" between sets.

UPPER
3A. SLASH - Butterfly Situps x 70 reps Perform as many sets as needed to reach 70 reps.
3B. BURNOUT - Hover Hops Mountain Climbers x F each time you fail in pursuit of No rest between A/B exercises. Rest 60-90 seconds
your "Slash 70" between sets.

DAY 69  OFF

DAY 70  OFF

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 WEEK 11 WORKOUT

DAY 71 BULLSEYE A
EXERCISE SETS COMMENTS
1A. Side Crunch (Right) x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
1B. Thread the Needle (Right) x F between sets. Rest 60 - 90 seconds between combos.
2. Starfish Crunch x 10-12 1 Rest 60-90 seconds between sets.
3. Lower 1 x F into 5 Minute Rest/Pause in10sity 1 Rest 60-90 seconds between sets.
4. Starfish Crunch x 10-12 1 Rest 60-90 seconds between sets.
5A. Side Crunch (Left) x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
5B. Thread the Needle (Left) x F between sets. Rest 60 - 90 seconds between combos.

DAY 72  OFF

DAY 73  XERO MARK 1 - MIDRANGE

EXERCISE COMMENTS

1 MIDRANGE: "21" Crunch in 5 Minutes (Beat the 10% total from last "21" Crunch attempt) Rest 2 minutes after Max Set.
2 LOWER: Ab Halos equal to number of Dragon Thrusts (CW = 1 rep / CCW = 1 rep) Complete in 400 rep style with no
3 UPPER: Plank Toe Taps equal to number of Dragon Thrusts (R/L = 1 rep) time limit.

DAY 74  OFF

DAY 75 BULLSEYE B * Track number of in10sity reps

EXERCISE SETS COMMENTS
1A. 90/90 Crunch x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
1B. Starfish Crunch x F between sets. Rest 60 - 90 seconds between combos.
2. Floor to Wall Plank Hops x 10-12 1 Rest 60-90 seconds between sets.
3. Lower 1 x 5 Minute Rest/Pause 1 Rest 60-90 seconds between sets.
4. Floor to Wall Plank Hops x 10-12 1 Rest 60-90 seconds between sets.
5A. 90/90 Crunch x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
5B. Starfish Crunch x F between sets. Rest 60 - 90 seconds between combos.

DAY 76  OFF

DAY 77  OFF

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 WEEK 12 WORKOUT

DAY 78 BULLSEYE A
EXERCISE SETS COMMENTS
1A. Side Crunch (Right) x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
1B. Thread the Needle (Right) x F between sets. Rest 60 - 90 seconds between combos.
2. Starfish Crunch x 10-12 1 Rest 60-90 seconds between sets.
3. Lower 1 x F into 5 Minute Rest/Pause in10sity 1 Rest 60-90 seconds between sets.
4. Starfish Crunch x 10-12 1 Rest 60-90 seconds between sets.
5A. Side Crunch (Left) x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
5B. Thread the Needle (Left) x F between sets. Rest 60 - 90 seconds between combos.

DAY 79  OFF

DAY 80  XERO MARK 1 - MIDRANGE

EXERCISE COMMENTS

1 LOWER: Ab Halos equal to last week's number (CW = 1 rep / CCW = 1 rep) Complete in 400 rep style within 5
2 UPPER: Plank Toe Taps equal to last week's number (R/L = 1 rep) minutes.
3 MIDRANGE: Max "21" Crunch + 20% NO TIME LIMIT

DAY 81  OFF

DAY 82 BULLSEYE B
EXERCISE SETS COMMENTS
1A. 90/90 Crunch x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
1B. Starfish Crunch x F between sets. Rest 60 - 90 seconds between combos.
2. Floor to Wall Plank Hops x 10-12 1 Rest 60-90 seconds between sets.
3. Lower 1 x 5 Minute Rest/Pause 1 Rest 60-90 seconds between sets.
4. Floor to Wall Plank Hops x 10-12 1 Rest 60-90 seconds between sets.
5A. 90/90 Crunch x 20 ==> No rest between A/B exercises. Rest 60-90 seconds
1
5B. Starfish Crunch x F between sets. Rest 60 - 90 seconds between combos.

DAY 83  OFF

DAY 84  OFF

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