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Fat Don't Fly- Phase 1
Week 1, Day 1: Full Body Strength (А) + Zone 5 Cardio
Workout Date: - - - - - -- Total Workout Time: -------
Plan Recommendations
The goal of today's workout is to improve full body strength and add lean muscle. This type of workout will help turn your body into а fat burning machine Ьу
optimizing our metabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
training helps combat that slowing of the metabolism.
Todays cardio will Ье Zone 5, which is 90-100% of our max heart rate. As always in this program, listen to YOUR BODY and adjust the program as needed. At the
end of the Zone 5 cardio I want you to feel tired on а 8 out of 10 scale. So if you're extremely advanced with your endurance, you тау Ье аЫе to do тоге than
10 rounds.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase 1 Day 1 1 1 - -:-- min
Dynamic Warm Up 2 1 1 - -:-- min
МВ High Toss/Extensive Jumps Contrast 3 5-20 1:15 min
Вох Squat 3 8 1:00 min
Superset
lnverted Row 3 8 1:00 min
Dumbbell Bench Press 3 10 15 sec
Superset
Band Resisted Bridge March 3 10 30 sec Perform each side
Complex (Landmine ог DB) 3 7 1:00 min Perform each side
Tricep Push Down lso Hold (Optional) 3 5 00:00:05 О sec
Reverse Flys (Optional) 3 12 О sec
Towel lnverted Curl (Optional) 3 12 15 sec
Zone 5 Cardio Zone 5 Cardio (90-100%) 1 10 00:00:15 45 sec
Optional Static Stretch 1 00:00:15 О sec
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2:
Skips lхЗО seconds

Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hlp fllp forward lxlO yards total
Hlp fllp backwards lxlO yards total
Complex (Landmlne or DB):
Perform Each Slde

This exercise wlll Ье the same reps on ALL variations. For example, lf it says 7 reps that means 7 spllt stance presses. 7 dlp presses, 7 rdls.
Tricep Push Down lso Hold (Optional):
1 rep= 5 second hold. So if it says 5 reps that means you do one rep (hold at bottom for 5 seconds). соте back up, then repeat 5 times.
Optlonal Statiё Stretch:
The post workout stretch 1s optional. lf you don't have extra time it's ok to skip this, it won't make а blg difference in terms of recovery. However. if you're
someone that 1s very tight it can Ье beneficial. lt's also ok to do this later at night or ear1ier in the moming if you don't have time to do it at the end of your
workout.
Additlonal Notes:
Tlme Limit: 01:30:00
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Week 1, Day 2: Core/Movement Quality + Zone 2 Cardio
Workout Date: ------- Total Workout Time: -------
The goal for this workout is building а strong and staЫe core while improving movement quality. For the zone 2 cardio we are going steady state for а long
duration. This zone is great for building our aeroblc base, which is important for improving our abllity to recover quickly from workouts and also enhances our
fat burning engine.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf ап exercise causes апу joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise

Daily Overview: Day 2 1 1 --:-- min
Superset SB Stir The Pot/Rocker з 7 --:-- min
Wall Side Т Spine Opener з 4 - -:-- min Perform each side
Core Rotation Pallof Press з б О sec Perform each side
Superset
Brettzel Stretch з 00:00:20 О sec Perform each side
Reverse 1/2 Crunch з 12 О sec
Superset
Weighted Windmill Mobllity з 4 О sec
Zone 2 (Low lmpact) Zone 2 60-70% (Low lmpact) 1 00:20:00 - -:-- min
Staff Member Notes:
Wall Side Т Spine Opener:
Perform Each Side
Additional Notes:
Time Limit: 01:00:00
О Copyright 2020 PjF Performan<•

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Week 1, Day З: Full Body Strength (В) + Optional Zone 4 Cardio
Workout Date:- - - - - -
- Total Workout Тime:- - - - - -
-
Тhе goal of todays workout is to improve full body strength and add lean muscle. ln today's workout we use тоге circuits and higher repetitions than our
monday/friday workout. You should "feel the burn" in todays session!
Todays cardio is optional. For beginners or anyone who is relatively out of shape you тау need to take today as а rest day. lf you're over1y fatigued and tired
skip the cardio and also scale back the strength training. As always in this program, listen to YOUR BODY and adjust the program as needed.
At the end of the Zone 4 cardio I want you to feel tired оп а 8 out of 10 scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do more
than 10 rounds. lf you're а beginner or obese person but you decide to do the zone 4 cardio today, you тау have to cut back on intensity and stick to а low
moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Beginners, ,obese people or anyone with joint pain тау need to modify а lot of the cardio and strength training to tthe safest option while still pushing yourself а
Ьit.
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise

Daily Overview: Phase 1 Day 3 1 1 --:- -min
Foam Roller Circuit 1 00:00:25 --:- -min
Dynamic Warm Up 2 1 1 --:- -min
Dumbbell Kickstand Clean/Press 3 4 1:00 min Perform each side
Lat Pull-Down OR Pull Up 3 15 О sec
Circuit 1.5 DB Squats 3 10 20 sec
Push Ups 3 МАХ 1:15 min
Hamstring Walk Outs 3 5 О sec
Superset
Dumbbell Scarecrows 3 15 О sec
21 Curls (Optional) 3 7 О sec
Superset
Tricep Extension (Optional) 3 15 --:- -min
Optional Zone 4 Cardio Zone 4 Cardio (80-90%) 10 1 00:01:00 1:00 min
7/11 Breathing 1 00:03:00 --:- -min
Staff Member Notes:
Dynamic Warm Up 2:
Post tilt hip bridge lxl0 reps
т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxl0 each side
Hip flip forward lxl0 yards total
Hip flip backwards lxl0 yards total
Dumbbell Кickstand Clean/Press:

Кеер in mind, not everyone has the mobllity to safely overhead press. lf you can't comfortaЬly get the dumbbells above the head without tipping forward or
extending (arching) your back, then skip the press and just do the kickstand clean.
Push Ups:
We're aiming for as many reps as possiЫe. However, do NOT come to technical failure. That means our form should never Ье compromised to achieve more
repetitions. We want to stop about 1 -2 reps short of failure.
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The goal for this workout is building а strong and staЫe саге while improving movement quality. For the zone 2 cardio we are going steady state for а long
duration. Тhis zone is great for building our aeroblc base. which is actually important for improving our abllity to recover quickly from workouts and also
enhances our fat burning engine.
Ьit.
unsure оп your exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
Let's get to worl<! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exercise Sets Reps Weight Distance Тime Rest Notes

Superset SB Stir Тhе Pot/Rocker 3 7 --:-- min
Wall Side Т Spine Opener 3 4 --:-- min Perform each side
Саге Rotation Pallof Press 3 б О sec Perform each side
Superset
Brettzel Stretch 3 00:00:20 О sec Perform each side
Reverse 1/2 Crunch 3 12 О sec
Superset
Weighted Windmill Mobllity 3 4 О sec
Zone 2 (Low lmpact) Zone 2 60-70% (Low lmpact) l 00:?0:ОО --:-- min
Staff Member Notes:
Perform Each Side
Additional Notes:
С Copyright 2020 PJF Performa.nce

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The goal of today's workout is to improve full body strength and add lean muscle. Тhis type of workout will help tuгn your body into а fat buming machine Ьу
optimizing ,our metabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hindeг оuг metabolism, but full body strength
Today's caгdio will Ье Zone 5, which is 90-100% of our max heart rate. As always in this program, listen to YOUR BODY and adjust the progгam as needed. At
the end of the Zone 5 cardio I want you to feel tired оп а 8 out of 10 scale. So if you're extremely advanced with your enduгance, you тау Ье аЫе to do тоге
than 10 rournds.
Beginners, obese people or anyone with joint pain тау need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remembeг, we have to train according to our own limitations and always perform each exeгcise with good form or ask а personal tгainer fог guidance if you're
unsure оп уоuг exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the foгm, skip the exeгcise and substitute anotheг exercise
that уоu'ге comfoгtaЫe with.
Exercise Set.s Reps Weight Distance Time Rest Notes

Daily Overview: Phase 11. Day 1 1 1 - -:- - min
МВ High Toss/Extensive Jumps Contrast 3 52
-0 1:15 min
Вох Squat 3 8 1:00 min
Superset
lnverted Row 3 8 1:00 min
Superset
Band Resisted Bгidge March 3 10 30 sec Perfoгm each side
Complex (Landmine or DB) 3 7 1:00 min Perfoгm each side
Тгiсер Push Down lso Hold (Optional) 3 5 00:00:05 О sec
Reveгse Flys (Optional) 3 12 О sec
Towel lnverted Cuгl (Optional) 3 12 15 sec
Optional Static Stretch 1 00:00 :15 О sec
7/11 Breathing 1 00:03:00 --:- min
Staff Member Notes:
Dynamic Warm Up 2::

Post tllt hip bridge lxlO reps
Knee hug lateral lunge lx4 each slde
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Complex (Landmine or DB):

Perform Each Side
Thls exercise wlll Ье the same reps on ALL variations. For example, lf it says 7 reps that means 7 split stance presses. 7 dip presses. 7 rdls.

1 rep= 5 second hold. So if it says 5 reps that means you do one rep (hold at bottom for 5 seconds), come back up, then repeat 5 times.
Optional Static Stretch:
The post workout stretch is optional. lf you don't have extra time it's ok to skip this, it won't make а Ыg difference in terms of recovery. However, if you're
someone that is very t, ight it can Ье beneficial. lt's also ok to do this later at night or earlier ln the mornlng if you don't have time to do it at the end of your
workout.
Additional Notes:
Time Llmit: 01:30:00
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duration. This zone is great for building our aeroblc base, which is actually important for improving our abllity to recover quickly from workouts and also
Ьit.

Superset SB Stir The Pot/Rocker з 7 --:-- min
Wall Side Т Spine Opener з 4 --:-- min Perform each side
Superset
Core Rotation Pallof Press з б о sec Perform each side
Brettzel Stretch з 00:00:20 О sec Perform each side
Superset
Reverse 1/2 Crunch з 12 о sec
Weighted Windmill Mobllity з 4 О sec
Zone 2 (Low lmpact) Zone 2 60-70% (Low lmpact) 1 00:20:00 --:-- min
Staff Member Notes:
Perform Each Side
Additional Notes:
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Workout Date: - - - - - - Total Workout Time: - - - - - -
The goal of today's workout is to improve full body strength and add lean muscle. Тhis type of workout will help turn your body into а fat burning machine Ьу
Today's cardio will Ье Zone 5, which is 90-100% of our max heart rate. As always in this program, listen to YOUR BODY and adjust the program as needed. At
the end of the Zone 5 cardio I want you to feel tired оп а 8 out of 10 scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do more
than 10 rounds.
Ьit.
unsure оп your exercise form. lf an exercise causes апу joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise

Daily Overview: Phase 1 Day 1 1 1 - -:-- min
МВ High Toss/Extensive Jumps Contrast з 5-25 1:15 min
Superset
Вох Squat з 8 1:00 min
lnverted Row з 10 1:00 min
Superset
Dumbbell Bench Press з 10 15 sec
Band Resisted Bridge March з 12 30 sec Perform each side
Complex (Landmine or DB) з 7 1:00 min Perform each side
Tricep Push Down lso Hold (Optional) з 5 00:00:05 О sec
Reverse Flys (Optional} з 12 О sec
Towel lnverted Curl (Optional) з 15 15 sec
Zone S Cardio Zone 5 Cardio (90-100%) 1 12 00:00:15 45 sec
7/11 Breathing 1 00:03:00 --:- min
Staff Member Notes:
Dynamic Warm Up 2 :

lnverted Row:
lntensity:
Band Resisted Bridge March :
Perform Each Side
Complex (Landmine or DB) :
Perform Each Side

This exercise will Ье the same reps on ALL variations. For example, if it says 7 reps that means 7 split stance presses, 7 dip presses, 7 rdls.
1 rep= 5 second hold. So if it says 5 reps that means you do one rep (hold at bottom for 5 seconds), come back up, then repeat 5 times.
Optional Static Stretch :
The post workout stretch is optional. lf you don't have extra time it's ok to skip this, it won't make а Ыg difference in terms of recovery. However, if you're
someone that is very tight it can Ье beneficial. lt's also ok to do this later at night ог earlier in the moming if you don't have time to do it at the end of your
workout.
Additional Notes:
Time Limit: 01 :30:00
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Week 2, Day 2: Core/Movement Quality + Zone 2 Call"dio
Workout Date: _______ Total Workout Time: _______
The goal fог this workout is building а strong and staЫe соге whi le improving movement quality. For the zone 2 cardio we аге going steady state for а long
duration. This zone is great for building our aeroblc base. which is actually impoгtant for improving our abllity to recover quickly from workouts and also
Beginners, obese people ог anyone wi th joi nt pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
unsure оп your exercise form. lf an exercise causes any joint pain ог you aren't 100% confi dent оп the form, skip the exercise and substitute another exercise
that you're comfoгtaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let' s lock in and get some insane results!

Daily Overvi ew: Оау 2 1 1 ••:•• min
Superset SB Stir The Pot/Rocker 3 8 ••:•• min
Wall Side Т Spine Opener 3 4 -•:•• min Perform each side
Соге Rotati on Pallof Press 3 8 О sec Perform each side
Superset
Brettzel Stretch 3 00:00:20 О sec Perform each side
Reverse 1/2 Crunch 3 12 О sec
Superset
Weighted Windmill Mobllity 3 б О sec
Zone 2 (Low lmpact) Zone 2 60-70% (Low lmpact) 1 00:25:00 ••:•• min
Staff Member Notes:
Wall Side т Spine Opener:
Perform Each Side
Core Rotation Pallof Press:

Perform Eac;:h Side
Staff Member Notes:
Brettzel Stretch
Perform Each Slde
Addltlonal Notes:
Tlme Li mlt: 01:00:00
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Week 2, Day 3: Full Body Strength (В) + Optional Zone 4 Cardio
The goal of todays workout is to improve full body strength and add lean muscle. ln today's workout we use more circuits and higher repetiti ons than our
monday/fri day workout. You should "feel the burn" in todays session!
Todays cardio is opti onal. For beginners ог anyone who is relatively out of shape you may need to take today as а гest day. lf you're overl y fatigued and tired
skip the caгdio and also scale back the strength tra ining. As always in this program, listen to YOUR BODY and adjust the program as needed.
At the end of the Zone 4 cardio I want you to feel tired оп а 8 ог 9 out of 10 scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do
more than 10 rounds. lf you're а beginner ог obese person but you decide to do ·the zone 4 cardio today, you may have to cut back оп intensity and stick to а
low-moderate расе while still compl eti ng 10 rounds of 1 minute оп/1 minute off.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest opti on while still pushing1 yourself а
Ьit.
Remember, we have to train according to our own l imitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure оп your exercise form. lf ап exercise causes any joint pain ог you aren't 100% confident оп the form, skip the exercise and substi tute anotheг exercise
Let' s get to work! Phase 1 will go Ьу quick so l et's lock in and get some insane results!

Daily Oveгview: Phase 1 Day 3 1 1 ••:·• min
Foam Roller Circuit 1 00:00:25 ••:•• min
Dynamic Warm Up 2 1 1 --:-- min
Dumbbell Kickstand Clean/Press 3 4 1:00 min Perform each side
Lat Pull-Down OR Pull Up 3 15 О sec
Circuit 1.5 DB Squats 3 10 20 sec
Push Ups 3 МАХ 1:15 min
Hamstri ng Walk Outs 3 б О sec
Superset
Dumbbell Scarecrows 3 15 О sec
21 Curl s (Opti onal) 3 7 О sec
Superset
Tri cep Extension (Optional) 3 15 --:•• min
Optional Zone 4 Cardio Zone 4 Cardio (80-90%) 12 1 00:01:00 1:00 min
7/11 Breathing 1 00:03:00 ••:•• min
Staff Member Notes:
Dynamic Warm Up 2 :
Post ti lt hip bridge lxl0 reps
1/2 Kneel hip fl exor stretch lxl0 each side
Hamstri ng crossover touches lx7 each side
Hip fl ip forward lxl0 yards total
Hip fl ip backwards lxl0 yards total
Dumbbell Kickstand Clean/Press:

Кеер in mind, not everyone has the moЬility to safely overhead press. lf you can't comfortaЫy get the dumbbells above the head without tipping forward ог
extending (arching) your back, then skip the press and just do the kickstand clean.
Push Ups:
We're aiming for as many reps as possiЫe. However, do NOT come to technical failure. That means our form should never Ье compromised to achieve more
repetitions. We want to stop about 1-2 reps short of failure.
е Copyright 2020 PJF Performarкe

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Beginners, obese people or anyone with joint pain may need to modify а lot ofthe cardio and strength training to the safest option while still pushing yourself а
blt.

Daily Overview: Day 2 1 1 --:- - min
Superset SB Stir Тhе Pot/Rocker з 8 --: -- min
Wall Side Т Spine Opener з 4 --:- - min Perform each side
Superset
Core Rotation Pallof Press з 8 о sec Perform each side
Bretitzel Stretch з 00:00:20 о sec Perform each side
Superset
Reverse 1/2 Crunch з 12 о sec
Weighted Windmill Mobllity з б о sec
Zone 2 (Low lmpact) Zone 2 60-70% (Low lmpact) 1 00:25:00 --:- - min
Staff Member Notes:
Wall Side Т Splne Opener:
Perform Each Side
Core Rotation Pallof Press:

Perform Each Side
Staff Member Notes:
Brettzel Stretch
Perform Each Side
Addltlonal Notes:
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Week 2, D· ay 5 - Full Body Strength (А) + Zone 5 Cardio
The goal of today's workout is to improve full body strength and add lean muscle. This type of workout will help turn your body into а fat burning machine Ьу
optimizing our metabolism despite the calori c deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
Today's cardio wili Ье Zone 5, which is 90-100% of our max heart rate. As always in this program, listen to YOUR BODY and adjust the program as needed. At
the end of the Zone 5 cardio I want you to feel tired оп а 8 out of 10 scale. So if you're extremely advanced with your endurance, you тау Ье аЫе to do тоге
than 10 rounds.
Beglnners, obese people ог anyone with joint pain тау need to modlfy а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
unsure оп your exercise form. lf ап exerclse causes апу joint pain ог you aren't 100% confident оп the form, skip the exercise and substitute another exercise
Exerclse Sets Reps Weight Dlstance Time Rest Notes

Dally Overview: Phase 1 Day 1 1 1 --:-- mln
Dynamic Warm Up 2 1 1 --:-- mln
МВ High Toss/Extensive Jumps Contrast з 5-25 1:15 min
Superset
Вох Squat з 8 1:00 min
lnverted Row з 10 1:00 min
Superset
Dumbbell Bench Press з 10 15 sec
Band Resisted Bridge March з 12 30 sec Perform each slde
Complex (Landmlne or DB) з 7 1:00 min Perform each slde
Tricep Push Down lso Hold (Optlonal) з 5 00:00:05 О sec
Reverse Flys (Optlonal) з 12 О sec
Towel lnverted Curl (Optlonal) з 15 15 sec
Zone 5 Cardlo Zone 5 Cardio (90-100%) 1 12 00:00:15 45 sec
7/11 Breathlng 1 00:03:00 --:-- mln
Staff Member Notes:
Dynamlc Warm Up 2:
Sklps lхЗО seconds
Post tllt hlp brldge lxlO reps
Т Splne slde lylng opener lx7 reps each slde
1/2 Kneel hlp flexor stretch lxlO each slde
Hamstring crossover touches lx7 each slde
lnverted Row:
lntenslty:
Band Reslsted Brldge March:

Perform Each Slde
Complex (Landmlne or DB) :

Perform Each Slde
This exerclse wlll Ье the same reps on ALL variatlons. For example, if it says 7 reps that means 7 split stance presses, 7 dip presses. 7 rdls.
Trlcep Push Down lso Hold (Optlonal):

1 rep• 5 second hold. So lf lt says 5 reps that means you do one rep (hold at bottom for 5 seconds). come back up, then repeat 5 times.
Optlonal Statlc Stretch:

The post workout stretch 1s optlonal. lf you don't have extra time it's ok to skip this, it won't make а Ыg difference in terms of recovery. However. if you're
someone that is very tlght it can Ье beneflcial. lt' s also ok to do this later at night or earlier in the morning if you don't have ti me to do it at the end of your
workout.
Addltlonal Notes:
Tlme Limit: 01:30:00
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The goal for this workout is building а strong and staЫe core while improving movement quality. For the zone 2 cardio we аге going steady state for а long
Beginners. obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
blt.

Daily Overview: Day 2 1 1 •-:-- min
Superset SB Stir The Pot/Rocker 3 8 •-:-• min
Wall Side Т Spine Opener 3 4 •-:-- min Perform each side
Superset
Core Rotation Pallof Press 3 8 о sec Perform each side
Brettzel Stretch 3 00:00:20 о sec Perform each side
Superset
Reverse 1/2 Crunch 3 12 о sec
Weighted Windmill Mobllity 3 б о sec
Zone 2 (Low lmpact) Zone 2 60-70% (Low lmpact) 1 00:25:00 •-:-• min
Staff Member Notes:
Wall Slde Т Splne Opener:
Perform Each Side
Core Rotatlon Pallof Press:

Perform Each Side
Staff Member Notes:
Brettzel Stretch
Perform Each Side
Addltional Notes:
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Тhе goal of todays workout is to improve full body strength and add lean muscle. This type of workout will help tum your body into а fat burning machine Ьу
Todays cardio will Ье Zone 5, which is 90-100% of our max heart rate. This high of an intensity should only Ье used Ьу people with high levels of fitness. As
always in this program, listen to YOUR BODY and adjust the program as needed. At the end of the Zone 5 cardio I want you to feel tired оп а 8 ог 9 out of 10
scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do more than 10 rounds. lf you're а beginner ог obese person, you may have to
cut back оп intensity and stick to а low-moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Ьit.
unsure on your exercise form. lf an exercise causes any joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise

Daily Overview: Phase 2 Day 1 1 о --:- min
Sprint Drills 1 2 10.00 yds О sec
Sled March or Band Pull Through 4 1 20.00 yds 1:00 min
КВ Swing + Вох Jump Contrast з 10-5 1:30 min
Superset
1/4 Squats or 1/4 Leg Press з б 1:00 min
lncline Bench Press з 8 1:00 min
Superset
Hip Thrust з 12 45 sec
Low Row з 8 45 sec
Dumbbell lncline Curls (Optional) з 12 О sec
Bent Knee Calf Raise (Optional) з 15 О sec
Tricep Extension (Optional) з 12 О sec
Optional Static Stretch 1 00:00:15 --:- min
7/11 Breathing 1 00:03:00 --:- min
Staff Member Notes:
Dynamic Warm Up 2 :
Post tilt hip bri dge lxl0 reps
1/2 Kneel hip fl exor stretch lxl0 each side
Sled March or Band Pull Through:

Remember, if you choose the band pull through option you are doing 10 reps each leg. You are only going Ьу yards if you choose the sled option.
КВ Swing + Вох Jump Contrast:

Remember, if it says 10-5 that means 10 on the first exercise and 5 on the second exercise.
о Copyrl!lht 2020 PJF ""rformanco

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Workout Date: - - - - - - Total Workout Тime: - - - - - -
duration. Тhis zone is great for building our aeroblc base, which is actually important for improving our abllity to recover quickly from workouts and also
Ьit.

Daily Overview: Phase 2 Day 2 l l -:-min
Superset
Dead Bug Rocker Series з б -:-min
90/90 Hip Opener з 4 -:-min Perform each side
Superset
Lateral OЬlique Flexion з 15 о sec Perform each side
Lateral Line Stretch з 4 о sec Perform each side
Superset
Anti Rotation ABC's з 1 О sec Perform each side
Band Straight Leg Raise з 10 О sec
Zone 2 Low lmpact Zone 2 60-70% (Low lmpact) 1 00:30:00 -:- min
Staff Member Notes:
90/90 Hip Opener:
Perform Each Side
Anti Rotation ABC's:

1 Repetition = A-J. lf don't feel the burn Ьу the time you get to J. then go heavier. lf you are using the band option and you don't feel the burn Ьу the time you
get to J. then continue going through the alphabet until you feel an 8 or 9 out of 10 burn in the core.
с Copyright 2020 PJf Perfonnance

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Week 1, Day З : Full Body Strength Training (В) + Combo Cardio
The goal of todays workout is to impr·ove full body strength and add lean muscle. ln today's workout we use more circuits and higher repetitions than our
monday/friday workout. You should "feel the burn• in todays session!
Todays cardio is optional. For beginners or anyone who is relatively out of shape you may need to take today as а rest day. lf you're overly fatigued and tired
skip the cardio and also scale back the strength training. As always in this program. listen to YOUR BODY and adjust the program as needed.
At the end of todays cardio I wan't you to feel tired on an 8 or 9 out of 10. So if you're extremely advanced with your endurance. you may Ье аЫе to do more
than 10 rounds. lf you're а beglnner or obese person but may have to cut back on the amount of rounds performed or cut back on intensity.
blt.
Remember, we have to train accordirng to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exerclse form. lf an exercise causes any Joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise

Daily Overview: I Phase 2 Day З 1 1 --:-- mln
Foam Roller Circuit 1 00:00:25 --:-- mln
Dynamic Warm Up 2 1 1 --:-- mln
Penultlmate Вох Jumps (Optional) з 2 1:30 mln
Hlp Bridge Horlzontal Press з 12 20 sec Perform each slde
Circuit Reverse Lunge Row з б 20 sec Perform each slde
Walking Curls/Alternatlng Press з 8 1:15 mln Perform each slde
DouЫe Leg Functlonal Calf Ralse (Optional) з 20 О sec
Circuit
Single Arm Tricep Extension (Optional) з 12 - -:-- mln
Dumbbell Lateral Ralse + Post Delt Row Drop Set з 15-15 30 sec
Combo Cardio Sprint 10s/Jog 20s/Walk 40s 10 1 О sec
Optlonal Static Stretch 1 00:00:15 - -:-- mln
7/11 Breathlng 1 00:03:00 - -:-- mln
Staff Member Notes:
Dynamic Warm Up 2 :

1/2 Кneel hip flexor stretch lxlO each side
Клее hug lateral lunge lx4 each side
Additional Notes:
Time L.i mit: 01:30:00
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Workout Date: - - - - - - Total Workout Time: - - - - - - -
The goal for this workout is building а strong and staЫe соге while improving movement quality. For the zone 2 cardio we аге going steady state for а long
duration. This zone is great for building our aeroblc base, which is actually important for improving ош abllity to recover quickly from workouts and also
Ьit.

Daily Overview: Phase 2 Day 2 1 1 -:- min
Dead Bug Rocker Series 3 б -:- min
Superset
90/90 Hip Opener 3 4 -:- - min Perform each side
Lateral OЫique Flexion 3 15 О sec Perform each side
Superset
Lateral Line Stretch 3 4 О sec Perform each side
Anti Rotation ABC's 3 1 О sec Perform each side
Superset
Band Straight Leg Raise 3 10 О sec
Zone 2 Low lmpact Zone 2 60-70% (Low lmpact!:) 1 00:30:00 -:- min
Staff Member Notes:
90/90 Hlp Opener:
Perform Each Side
Antl Rotatlon ABC's;

1 Repetltion = A-J. lf don't feel the burn Ьу the time you get to J, then go heavier. lf you are using the band option and you don't feel the burn Ьу the time you
get to J, then contlnue going through the alphabet until you feel an 8 or 9 out of 10 burn ln the core.
С Copy�ght 2020 PJF Pe,fom,1nce

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The goal of todays workout is to improve full body strength and add lean muscle. This type of workout will help turn your body into а fat burning machine Ьу
optimizing our metabolism despite th1 e caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
Todays cardio will Ье Zone 5, which is 90-100% of our max heart rate. This high of ап intensity should only Ье used Ьу people with high levels of fitness. As
always in this program, listen to YOUR BODY and adjust the program as needed. At the end of the Zone 5 cardio I want you to feel tired оп а 8 ог 9 out of 10
scale. So if you're extremely advanced with your endurance, you тау Ье аЫе to do more than 10 rounds. lf you're а begin11er ог obese person, you may have to
cut back оп intensity and stick to а low-moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Ьit.
unsure оп your exercise form. lf an exercise causes апу joint pain ог you aren't 100% confident оп the form, skip the exercise and substitute another exercise

Daily Overview: Phase 2 Day 1 1 о -- :-- min
Sled March oir Band Pull Through 4 1 20.00 yds 1:00 min
КВ Swing + Вох Jump Contrast 3 10-5 1:30 min
1/4 Squats ог 1/4 Leg Press 3 6 1:00 min
Superset
lncline Bench Press 3 8 1:00 min
Superset
Hip Thrust з 12 45 sec
Low Row 3 8 45 sec
Dumbbell lncline Curls (Optional) 3 12 О sec
Bent Knee Calf Raise (Optional) 3 15 О sec
Tricep Extension (Optional) 3 12 О sec
Optional Static Stretch 1 00:00:15 --:-- min
7 /11 Breathing 1 00:03:00 -- :-- min
Staff Member Notes:
Dynamic Warm Up 2 :

Кпее hug lateral lunge lx4 each side
Sled March or Band Pull Through:
КВ Swing + Вох Jump Contrast :
Remember, if it says 10-5 that means 10 оп the first exercise and 5 on the second exercise.
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The goal for this workout is building а strong and staЫe соге while improving movement quality. For the zone 2 cardio we аге going steady state for а long
duration. Тhis zone is great for building our аегоЫс base, which is actually important for improving our aЫlity to recover quickly from workouts and also
enhances our fat buming engine.
Beginners, obese people ог апуопе with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
unsure оп your exerclse form. lf ап exercise causes апу Joint pain ог you aren't 100% confident оп the form, skip the exercise and substitute another exercise

Oaily Overview: Phase 2 Оау 2 1 1 -:- min
Superset
Dead Bug Rocker Series з б -:-min
90/90 Hip Орепег з 4 -:-mln Perform each side
Superset
Lateral OЫique Flexion з 15 О sec Perform each side
Lateral Line Stretch з 4 О sec Perform each side
Superset
Anti Rotation ABC's з 1 О sec Perform each side
Band Stralght Leg Raise з 10 О sec
Zone 2 Low lmpact Zone 2 60-70% (Low lmpact) 1 00:30:00 -:-- mln
Staff Member Notes:
90/90 Hlp Opener:
Perform Each Slde
Antl Rotatlon ABC's:

1 Repetltlon = A-J. lf don't feel the burn Ьу the time you get to J. then go heavler. lf you аге using the band option and you don't feel the bum Ьу the time you
get to J, then contlnue going through the alphabet untll you feel ап 8 ог 9 out of 10 burn ln the соге.
С Copyrl ghl 2020 PJf Pt<lom,e,co

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The goal of todays workout is to improve full body strength and add lean muscle. This type of workout will help tum your body into а fat buming machine Ьу
always in this program, listen to YOUR BODY and adjust the program as needed. At the end of the Zone 5 cardio I want you to feel tired оп а 8 or 9 out of 10
scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do more than 10 rounds. lf you're а beginner or obese person, you may have to
cut back оп intensity and stick to а low- moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Ьit.

Daily Overview: Phase 2 Day 1 1 о - - :- min
Dynamic Warm Up 2 1 1 - - :- min
Sprint Drills 1 2 10.00 yds о sec
1/4 Squats or 1/4 Leg Press 3 б 1:00 min
Superset
Hip Thrust 3 12 45 sec
Superset
Low Row 3 8 45 sec
Dumbbell lncline Curls (Optional) 3 12 о sec
Bent Knee Calf Raise (Optional) 3 15 о sec
Tricep Extension (Optional) 3 12 о sec
Optional Static Stretch 1 00:00:1 5 --:-- min
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2 :

Sled March or Band Pull Through :
КВ Swing + Вох Jump Contrast :
Remember, if it says 10-5 that means 10 on the first exercise and 5 on the second exercise.
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duration. This zone is great for building our аеrоЫс base, which is actually important for improving our aЫlity to recover quickly from workouts and also
Ыt.
Remember, we have to train accordi1ng to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're

Daily Overview: Phase 2 Day 2 1 1 - - :-- min
Dead Bug Rocker Series з 8 --:-- min
Superset
90/90 Hip Opener з 4 --:-- min Perform each slde
Lateral OЫique Flexion з 15 О sec Perform each slde
Superset
Lateral Llne Stretch з 4 О sec Perform each slde
Antl Rotat.ion ABC's з 1 О sec Perform each slde
Superset
Band Straight Leg Raise з 10 О sec
Zone 2 Low lmpact Zone 2 60-70% (Low lmpact) 1 00:35:00 - -:-- mln
Staff Member Notes:
90/90 Hip Opener:
Perform Each Slde
Anti Rotatlon ABC's:
1 Repetitlon = A-J. lf don't feel the burn Ьу the tlme you get to J, then go heavier. lf you are using the band option and you don't feel the burn Ьу the time you
get to J, then contlnue golng through the alphabet until you feel an 8 or 9 out of 10 burn in the core.
с Copynght 2020 PJr Ptrformanct

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Week 2, Day З: Full Body Strength Training (В) + Combo Cardio
The goal of todays workout is to improve full body strength and add lean muscle. ln today's workout we use more circuits and higher repetitions than our
monday/friday workout. You should "feel the burn• in todays session!
Todays cardio is optional. For beginners or anyone who is relatively out of shape you may need to take today as а rest day. lf you're overly fatigued and tired
skip the cardio and also scale back the strength training. As always in this program, listen to YOUR BODY and adjust the program as needed.
At the end of todays cardio I wan't you to feel tired on an 8 or 9 out of 10. So if you're extremely advanced with your endurance, you may Ье аЫе to do more
than 10 rounds. lf you're а beginner or obese person but may have to cut back on the amount of rounds performed or cut back on intensity.
Ьit.
that you're comforta Ыe with.

Daily Overview: Phase 2 Day З 1 1 --:-- min
Foam Roller Circuit 1 00:00:25 --:-- min
Penultimate Вох Jumps (Optional) 3 3 1:30 min
Hip Bridge Horizontal Press 3 12 20 sec Perform each side
Circuit Reverse Lunge Row 3 б 20 sec Perform each side
Walking Curls/Alternating Press 3 8 1:15 min Perform each side
DouЫe Leg Functional Calf Raise (Optional) 3 25 О sec
Clrcuit
Single Arm Tricep Extension (Optional) 3 12 -- : -- min
Dumbbell Lateral Raise + Post Delt Row Drop Set 3 15-15 30 sec
Combo Cardio Sprint 10s/Jog 20s/Walk 40s 12 1 о sec
Optional Static St.retch 1 00:00:15 - - : - - min
7/11 Breathing 1 00:03:00 - - : - - min
Staff Member Notes:
Dynamic Warm Up 2:

Additional Notes:
О Copyright2020 PJF Pmonnanc:o

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О&С L..&IИL.18

The goal fог this workout is building а strong and staЫe соге while improving movement quality. Fог the zone 2 cardio we аге going steady state fог а long
duration. This zone is great fог building оuг aeroblc base, which is actually important fог improving оuг abllity to гесоvег quickly from workouts and also
enhances оuг fat burning engine.
Beginners, obese people ог anyone with joint pain may need to modify а lot of thle cardio and strength training to the safest option while still pushing yourself а
blt.
Remember, we have to train according to оuг own limitations and always perform each exercise with good form ог ask а personal trainer fог guidance if you're
unsure on уоuг exercise form. lf an exercise causes any joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise

Daily Overview; Phase 2 Day 2 1 1 -;-- min
Dead Bug Rocker Series 3 8 -:-- min
Superset
90/90 Hip Ореnег 3 4 -:-- min Perform each side
Superset
Superset
Zone 2 Low lmpact Zone 2 60-70% (Low lmpact) 1 00:35:00 -:-- min
Staff Member Notes:
90/90 Hip Opener:
Perform Each Side
Anti Rotation ABC's:
1 Repetition = A-J. lf don't feel the burn Ьу the time you get to J, then go heavier. lf you аге using the band option and you don't feel the burn Ьу the time you
get to J, then continue going through the alphabet until you feel an 8 ог 9 out of 10 burn in the соге.
с Copyrlght 2020 PJF Pмonnance

The goal of todays workout is to improve full body strength and add lean muscle. This type of workout will help turn your body into а fat buming machine Ьу
optimizing ourmetabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but ful l body strength
always in this program, listen to YOUR BODY and adjust the program as needed. At the end of the Zone 5 cardio I want you to feel tired on а 8 or 9 out of 10
scale. So if you' re extremely advanced with your endurance, you may Ье аЫе to do more than 10 rounds. lf you're а beginner or obese person, you тау have to
cut back on intensity and sti ck to а low-moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Beginners, obese people or anyone with joint pain тау need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Exercise Sets Reps Weight Di.stance Time Rest Notes

Daily Overview: Phase 2 Day 1 1 о -:- min
Dynamic Warm Up 2 1 1 - : - min
1/4 Squats or 1/4 Leg Press 3 б 1:00 min
Superset
Hip Thrust 3 12 45 sec
Superset
Low Row 3 8 45 sec
Dumbbell lncline Curls (Optional) 3 12 О sec
Bent Knee Calf Raise (Optional) 3 15 О sec
Tricep Extension (Optional) 3 12 О sec
Optional Static Stretch 1 00:00:1 5 - - :- min
7/11 Breathing 1 00:03:00 - - :- min
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Week 2, Day б: Core/Movement Quality + Zone 2 Cardio
Workout Date: - - - - -- Total Workout Time: - - -- - --
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and st.rength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainerfor guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and subst.itute another exercise

Dead Bug Rocker Series 3 8 -:-min
Superset
90/90 Hip Opener 3 4 -:- min Perform each side
Superset
Superset
Zone 2 Low lmpact Zone 2 60-70% (Low lmpact) 1 00:35:00 -:-min
Staff Member Notes:
90/90 Hip Opener:
Perform Each Side
Anti Rotatlon ABC's:
1 Repetition = A-J. lf don't feel the burn Ьу the time you get to J, then go heavier. lf you are using the band option and you don't feel the burn Ьу the time you
get to J, then continue going through the alphabet until you feel an 8 or 9 out of 10 burn in the core.
О Copyrlght 2020 PJF P«fonnance

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Week 1, Day 1: Lower Body Power/Strength (А) + Multiple Zone Cardio
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
Оп most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or апуопе with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
blt.

Daily Overview: Phase З Day 1 1 1 --:-- min
Dynamic Warm Up 2 1 о --:-- min
Resisted Sprint 4 10.00 yds 40 sec
Velocity Squat + Penultimate Contrast 4 5-2 1:30 min Perform each side
Posterior Lateral Lunge з б 1:00 min Perform each side
Long Duration Jump 2 00:00:20 1:00 min
Sprint 10s/Jog 20s/Walk 40s 1 14 О sec
Optional Static Stretch 1 --:-- min
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2 :

Т Spi ne side lying opener lx7 reps each side
Velocity Squat + Penultimate Contrast :
We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. Тhat completes 1 set Rest and repeat for 4 total sets.
Posterior Lateral Lunge:
Perform Each Side
е Copyrighl 2020 PJF P@rformance

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Week 1, Day 2: Core/Upper Body (А)
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively over1oading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) ог Ьу increasing volume (cardio reps аге increased week to week).
On most exercises we аге decreasing our гер range, which will allow us to use heavier weights in order to optimize strength and power.
Ьit.

Daily Overview: Phase 3 Day 2 1 1 -:-- min
Barbell Rollout 3 7 о sec
Superset
Wall Side т Spine Band Rotations 3 7 о sec
Side Plank/Мodified Side Plank 3 00:00:25 о sec
Superset
Hamstring Floss 3 10 30 sec
Dumbbell Bench Press 4 б 30 sec
Superset
DB Split Stance Row 4 б 1:00 min
Amold Press 3 8 30 sec
Superset
Vertical Pull Down 3 б 1:00 min
Superset Shrugs (Optional) 3 15 --:-- min
21 Curls (Optional) 3 7-7-7 --:-- min
Trlcep Dropset (Optional) 3 б --:-- min
Zone 2 Workout Low lmpact Zone 2 60-70% (Low lmpact) 1 00:35:00 О sec
Staff Member Notes:
Dynamic Warm Up 2 :

Hip fllp backwards lxlO yards total
О Copy�ght 2020 PJF Porformanco

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1 CEWSL.a

Week 1, Day 3: Lower Body Strength/Power ( В )
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overtoading NOT Ьу adding in different exercises
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Ьit.

Daily Overview: Phase З Day З 1 1 --:-- min
Sprint Accelerations 4 10.00 yds 40 sec
Contrast Step Ups 4 4-4 1:30 min Perform each side
1/4 Squats or 1/4 Leg Press 4 4 1:30 min
RDL or СаЫе Pullthrough 3 6 1:00 min
Zone 5 Workout 1 12 00:00:20 40 sec
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2 :

Post tilt hip bri dge lxlO reps
1/2 Kneel hip fl exor stretch lxlO each side
Contrast Step Ups:
We're doing 4 reps on the weighted step up AND 4 reps on the bodyweight step- u p jump.
Perform Each Side
о Copyrl ght 2020 PJF Porrorm•nc•

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Week 1, Day 4: Core/Upper Body (В)
Fог phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
оvег the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) ог Ьу increasing volume (cardio reps аге increased week to week).
On most exercises we аге decreasing оuг гер range, which will allow us to use heavier weights in order to optimize strength and роwег.
Ыt.
Remember, we have to train according to оuг own limitations and always perform each exercise with good form ог ask а personal trainer fог guidance if you're
unsure on уоuг exercise form. lf an exercise causes any joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise

Dragon Flag Level 2 Eccentric 3 б --:-- min
Superset
Hip Flexor Tilt 3 4 --:-- min
Da Vinci Plank 3 00:00:20 --:-- min
Superset
Hamstring Floss 3 10 О sec
lncline Bench Press 3 12 45 sec
Superset
Rotational Row 3 8 1:00 min
Vertical Pull Down 3 10 45:00 min
Superset
Yoga Pushup 3 10 1:00 min
Сгаzу 8 Curls (Optional) 3 24 --:-- min
Superset
Single Arm Tricep Extension (Optional) 3 12 --:-- min
Zone 2 60-70% (Low lmpact) 1 00:35:00 О sec
Zone 2 Workout Low lmpact
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2 :

е Copyrl gh! 2020 PJF Performanee

Workout Date: _______ Total Workout Tlme: _______
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding i n different exercises
blt.
unsure on your exerclse form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
Exerclse Sets Reps Welght Dlstance Time Rest Notes

Daily overview: Phase з Day 1 1 1 -:-- min
Dynamic Warm Up 2 1 о - -:-- min
Reslsted Sprint 4 10.00 yds 40 sec
Velocity Squat + Penuitimate Contrast 4 5-2 1:30 min Perform each slde
Posterlor Lateral Lunge з б 1:00 min Perform each slde
Sprlnt 10s/Jog 20s/Walk 40s 1 14 о sec
Optlonal Static Stretch 1 -:-- mln
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamlc Warm Up 2 :
Post tilt hlp bridge lxlO reps
Т Spine side lylng opener lx7 reps each slde
1/2 Kneel hlp flexor stretch lxlO each side
Hamstring crossover touches lx7 each slde
Veloclty Squat + Penultlmate Contrast :

We're dolng 5 reps оп the Velocity Squat, then 2 reps each slde (4 total) оп the penultlmate. That completes 1 set. Rest and repeat for 4 total sets.
Posterlor Lateral Lunge:

Perform Each Slde
о Copyrl ght 2020 PJF Parformanca

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Fat Don't Fly- Phase З
Week 1, Day б: Core/Upper Body (А)
Workout Date: - - - -- - Total Workout Time: - - - -- -
over the 4 weeks. but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
blt.
Remember. we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form. skip the exercise and substitute another exercise

Daily Overview: Phase 3 Day 2 1 1 -:-min
Dynamic Warm Up 2 1 1 -:-min
Barbell Rollout 3 7 О sec
Superset
Wall Side т Spine Band Rotations 3 7 о sec
Side Plank/Modified Side Plank 3 00:00:25 О sec
Superset
Superset
Arnold Press 3 8 30 sec
Superset
Superset Shrugs (Optional) 3 15 -:-min
2 1 Cur\s (Optional) 3 7-7-7 -:-min
Tricep Dropset (Optional) 3 б -:-min
Zone 2 Workout Low lmpact Zone 2 60-70% (Low lmpact) 1 00:35:00 о sec
Staff Member Notes:
Dynamic Warm Up 2:

Hlp flip forward lxlO yards total
Hlp flip backwards lxlO yards total
С> Copyrl gnt 2020 PJF Performonce

р.11::
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Workout Date: - - - - - - - Total Workout Time: - - - - - - -
For phase 4 you'II notice that we now have 4 weeks of the same program. Тhis means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used weel< to weel<) or Ьу increasing volume (cardio reps are increased weel< to weel<).
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or asl< а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, sl<ip the exercise and substitute another exercise
Exer<:i$e Set$ Rep$ Weight Di$titn<:e Тime Re$t Note$

Daily Overview: Phase 3 Оау 1 1 1 -:- - min
Dynamic Warm Up 2 1 1 -:- min
Resisted Sprint 4 15.00 yds 1:00 min
Posterior Lateral Lunge 3 б 1:00 min Perform each side
Hip Thrust 3 10 -:-min
Sprint 10s/Jog 20s/Wall< 40s 1 15 О sec
Optional Static Stretch 1 -:- min
7/11 Breathing 1 00:03:00 -:- min
Staff Member Notes:
Dynamic Warm Up 2 :

1/2 Kneel hip fl exor stretch lxlO each side
Hip fl ip forward lxlO yards total
Hip fl ip backwards lxlO yards total
Velocity Squat + Penultimate Contrast :
We're doing 5 reps оп the Velocity Squat, then 2 reps each side (4 total) оп the penultimate. That completes 1 set. Rest and repeat for 4 total sets.
Perform Each Side
С1 Copyright 2020 PJF Performance

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iEti t.WiiiHL8

Week 2 , Day 2 : Core/Upper Body (А)
Оп most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to opti mize strength and power.
Ьit.
Remember, we have to train according to our own limitations and always perforпn each exercise with good form or ask а personal trainer for guidance if you're

Daily Overview: Phase 3 Day 2 1 1 --:-- min
Superset
Wall Side Т Spine Band Rotations 3 8 О sec
Superset
Superset
Superset
Tricep Dropset (Optional) 3 б --:-- min
Staff Member Notes:
Dynamic Warm Up 2 :

Т Spine slde lying opener lx7 reps each side
С Copyrl ght 2020 PJF Perlormonce

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Week 2, Day 3: Lower Body Strength/Power (В)
Ьit.

Daily Overview: Phase 3 Day 3 1 1 --:- min
RDL or СаЫе Pullthrough 3 б 1:00 min
Optional Static Stretch 1 --:- min
7/11 Breathing 1 00:03:00 --:-- min
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Ьit.
Remember, we have to, train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain o r you aren't 100% confident on the form, skip the exercise and substitr ute another exercise

Daily Overview: Phase 3 Day 3 1 1 --:- min
Dynamic Wa1rm Up 2 1 1 --:-- min
1/4 Squats o r 1/4 Leg Press 4 4 1:30 min
Optional Static Stretch 1 --:- min
7/11 Breathirng 1 00:03:00 --:- min
Staff Member Notes:
Dynamic Warm Up 2 :

Contrast Step Ups:
We're doing 4 reps on the weighted step up AND 4 reps on the bodyweight step-up jump.
Perform Each Side
о CopyrlQht 2020 PJF Ptfformance

Total Workout Time: -------
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) ог Ьу increasing volume (cardio reps аге increased week to week).
Оп most exercises we аге decreasing our гер range, which will allow us to use heavier weights in order to optimize strength and power.
blt.
unsure оп your exercise form. lf an exercise causes any joint pain ог you aren't 100% confident оп the form, skip the exercise and substitute another exercise

Dynamic Warm Up 2 1 1 --:- - min
Dragon Flag Level 2 Eccentri c 3 7 - -:- - min
Superset
Hip Flexor Tilt 3 4 - -:- - min
Da Vinci Plank 3 00:00:20 - -:- - min
Superset
Hamstri ng Floss 3 10 О sec
Superset
Superset
Crazy 8 Curls (Optional) 3 24 - -:- - min
Superset
Single Arm Tricep Extension (Optional) 3 12 - -:- - min
Zone 2 60-70% (Low lmpact) 1 00:35:00 О sec
7/11 Breathing 1 00:03:00 - -:- - min
Staff Member Notes:
Dynamic Warm Up 2 :

С Copyrl gM 2020 PJF Perlormance

р.1,:
,&<о аа,нLil
Workout Date: ------ Total Workout Time: ------
For phase 4 you'II notlce that we now have 4 weeks of the same program. Thls means that we're progresslvely overloadlng NOT Ьу addlng ln different exerclses
over the 4 weeks, but instead Ьу lncreaslng intenslty (amount of weight used week to week) or Ьу lncreaslng volume (cardio reps are lncreased week to week).
On most exerclses we are decreaslng our rep range, which wlll allow us to use heavier welghts ln order to optlmlze strength and power.
Beglnners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength tralning to the safest optlon while stlll pushing yourself а
Ыt.
Remember, we have to traln according to our own limitatlons and always perform each exerclse with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint paln or you aren't 100% confident on the form, sklp the exercise and substitute another exercise
that you're comfortaЫe wlth.
Exerclse Sets Reps Welght Dlstance Tlme Rest Notes
Dally Overview: Phase З Day 1 1 1 --:-- min
Dynamlc Warm Up 2 1 1 --:-- min
Reslsted Sprlnt 4 15.00 yds 1:00 mln
Veloclty Squat + Penultlmate Contrast 4 5-2 1:30 mln Perform each slde
Posterior Lateral Lunge з б 1:00 mln Perform each slde
Hip Thrust з 10 --:-- min
Long Duratlon Jump 2 00:00:25 1:00 mln
Sprint 10s/Jog 20s/Walk 40s 1 15 о sec
Optlonal Statlc Stretch 1 --:-- min
7/11 Breathlng 1 00:03:00 --:-- min
Staff Member Notes:
Dynamlc Warm Up 2 :
Post tllt hlp brldge lxlO герs
Т Splne slde lylng ореnег lx7 герs each side
1/2 Kneel hlp fl exor stгetch lxlO each side
Hamstгlng cгossover touches lx7 each side
Hlp fllp foгwaгd lxlO yaгds total

Wе'ге dolng 5 герs on the Velocity Squat, then 2 герs each side (4 total) on the penultlmate. That completes 1 set. Rest and гереаt fог 4 total sets.

Регfогm Each Slde
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Daily Overview: Phase 3 Day 2 1 1 - -: - - min
Dynamic Warm Up 2 1 1 - -:- - min
Superset
Superset
Superset
Superset
Tri cep Dropset (Optional) 3 б --:-- min
Staff Member Notes:
Dynamic Warm Up 2 :

H ip flip forward lxlO yards total
с Copyright 2020 PJP Perrormance

р.11:
1&С UWHLII

over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week} or Ьу increasing volume (cardio reps are increased week to week).
blt.
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form. skip the exercise and substitute another exercise

Daily Overview: Phase З Day 1 1 1 --:-- min
Posterior Lateral Lunge з б 1:00 min Perform each side
Hip Thrust з 10 --:-- min
Sprint l0s/Jog 20s/Walk 40s 1 16 О sec
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2 :

Velocity Squat + Penultimate Contrast:

We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. Тhat completes 1 set. Rest and repeat for 4 total sets.

Perform Each Side
С1 Copyrl ght 2020 PJF Ptrformanct

р.11:
6 ИL&
Workout Date: - - - - - - - Total Workout Time: - - - - - - -
Ьit.

Daily Overview: Phase 3 Day 2 1 1 -:-min
Dynamic Warm Up 2 1 1 -:-min
Superset
Wall Side Т Spine Band Rotati ons 3 9 о sec
Superset
Hamstri ng Floss 3 10 30 sec
Superset
DB Split Stance Row 4 6 1:00 min
Superset
Tricep Dropset (Optional) 3 6 --:-- min
Staff Member Notes:
Dynamic Warm Up 2 :
Hip fl ip forward lxlO yards total
Hip fl ip backwards lxlO yards total
о C<JpyПght 2020 PJF Per"Qrmance

p_i,::
Ыt.
Remember, we have to train according to our own limitat.ions and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip t.he exercise and substitute another exercise
Exercise Sets Reps Welght Distance Time Rest Notes

Daily Overview: Phase 3 Day 3 1 1 --:- - min
Dynamic Warm Up 2 1 1 --:- - min
Sprint Accelerations 5 20.00 yds 1:30 min
Optional Static Stretch 1 --:- - min
7/11 Breathing 1 00:03:00 --:- - min
Staff Member Notes:
Dynamlc Warm Up 2:
Cont.rast Step Ups:

We're doing 4 reps on the weighted step up AND 4 reps on the bodyweight step-up jump.
Perform Each Side
О Copyrlght 2020 PIF Per1onnance

р.1,::
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For phase 4 you'II notlce that we now have 4 weeks of the same program. This means that we·re progresslvely over1oading NOT Ьу adding in different exercises
Ьit.

Dragon Flag Level 2 Eccentric 3 8 --:-- min
Superset
Hip Flexor Tilt 3 4 --:- - min
Da Vinci Plank 3 00:00:25 --:-- min
Superset
Hamstring Floss 3 10 0sec
Superset
Superset
Crazy 8 Curls (Optional) 3 24 --:- - min
Superset
Single Arm Tricep Extension (Optional) 3 12 --:-- min
Zone 2 60-70% (Low lmpact) 1 00:35:00 0sec
7/11 Breathing 1 00:03:00 --:- - min
Staff Member Notes:
Dynamic Warm Up 2:

т Splne side lying opener lx7 reps each side
Hamstrlng crossover touches lx7 each slde
Hip fllp backwards lxlO yards total
С> Copyrl �ht 2020 P)F Ptrformonco

р.11:
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On most exercises we are decreasing our rep range, which will allow us to use heavier weights i n order to optimize strength and power.
Ьit.

Daily Overview: Phase З Day l l l --:-- min
Dynamic Warm Up 2 l l --:-- min
Sprint Drills l l 10.00 yds О sec
Velocity Squat + Penultimate Contrast 4 5.3 1:30 min Perform each side
Posterior Lateral Lunge 3 6 1:00 min Perform each side
Hip Thrust 3 10 --:-- min
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamlc Warm Up 2 :
Hamstri ng crossover touches lx7 each side

We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. That completes 1 set. Rest and repeat for 4 total sets.

Perform Each Side
о Copyrlght 2020 PSI= Perform•nce

р-11:
:ас ELW


For phase 4 you'II notice that we now have 4 weeks of the same program. Тhis means that we're progressively over1oading NOT Ьу adding in different exercises
Ьit.
Remember, we have to train according to our own limitations and always perfoгm each exercise with good form or ask а personal trainer for guidance if you're

Dynamic Warm Up 2 1 1 -:- min
BarЬell Rollout 3 9 О sec
Superset
Side Plank/Мodified Side Plank 3 00:00:35 О sec
Superset
Superset
Amold Press 3 8 30 sec
Superset
Superset Shrugs (Optional) 3 15 -:- min
21 Curls (Optional) 3 7-7-7 -:-min
Tricep Dropset (Optional) 3 б -:- min
Staff Member Notes:
Dynamic Warm Up 2: :

Knee hug latera l lunge lx4 each side
с, Copyrl ght 2020 PJF Performance

р.1,::
.WU а&ИL.18

Workout Date: ______ Total Workout Time: _ ______
Ыt.
Remember, we have to train according to our own limitatiofl1s and always periorm each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
Exerclse Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase З Day 1 1 1 -: - - min
Dynamic Warm Up 2 1 1 -:- - min
Reslsted Sprint 5 25.00 yds 2:00 min
Velocity Squat + Penultimate Contrast 4 5-3 1:30 min Periorm each side
Posterior Lateral Lunge з б 1:00 min Periorm each side
Hlp Thrust з 10 -:- - min
Sprint l0s/Jog 20s/Walk 40s 1 17 о sec
Optlonal Statlc Stretch 1 - - : - - min
7/11 Breathing 1 00:03:00 - -:- - min
Staff Member Notes:
Dynamlc Warm Up 2 :
1/2 Kneel hlp flexor stretch lxlO each side
Veloclty Squat + Penultimate Contrast :

We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. That completes 1 set. Rest and repeat for 4 total sets.

Perform Each Side
о Copyrlght 2020 PJF Penormance

Р.Р
,ас см:нса
On most exerclses we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and stre ngth training to the safest option while still pushing yourself а
Ьit.
Exerclse Sets Reps Welght Distance Tlme Rest Notes

Daily OveNiew: Phase 3 Day 2 1 1 --:-- min
Superset
Superset
Superset
Superset
Tricep Dropset (Optional) 3 б - - : -- min
Staff Member Notes:
Dynamic Warm Up 2 :

С Copyright 2020 PJF Performance

р�,:
1аз UCIH м::■
On most exercises we are decreasing our гер range, which will allow us to use heavier weights in order to optimize strength and power.
Ьit.

Daily Overview: Phase 3 Day 3 1 1 --:-- min
Sprint Accelerations 5 25.00 yds 2:00 min
1/4 Squats or 1/4 Leg Press 4 4 1:30 min Perform each side
RDL or СаЫе Pullthrough 3 6 1:00 min
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2:

1/2 Kneel hip f1exor stretch lxlO each side
Hip f1ip forward lxlO yards total
Hip f1ip backwards lxlO yards total
Contrast Step Ups:
We're doing 4 reps оп the weighted step up AND 4 reps оп the bodyweight step-up jump.
Perform Each Side
1/4 Squats or 1/4 Leg Press:
Perform Each Side
с Copynght 2020 PJF Performance

р.11:
:ас сю:нс■
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overl oading NOT Ьу adding in different exercises
Ьit.
Exerclse Sets Reps Welght Dlstance Tlme Rest Notes

Dynamic Warm Up 2 1 1 •·=·· min
Superset
Dragon Flag Level 2 Eccentric з 9 •·=·· min
Hip Flexor Tilt з 4 •·=·· min
Superset
Da Vinci Plank з 00:00:30 •·=·· min
Hamstring Floss з 10 о sec
Superset
lncline Bench Press з 12 45 sec
Rotational Row з 8 1:00 min
Superset
Vertical Pull Down з 10 45:00 min
Yoga Pushup з 16 1:00 min
Crazy 8 Curls (Optional) з 24 •·=·· min
Superset
Single Arm Tricep Extension (Optional) з 12 •·=·· min
Zone 2 60-70% (Low lmpact) 1 00:35:00 о sec
7/11 Breathing 1 00:03:00 •·=·· min
Staff Member Notes:
Dynamic Warm Up 2 :

Seal Jacks 1х30 seconds
о copyright 2020 PJF Performance

р.11:
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For phase 4 you'II notice that we now have 4 weeks of the same program. Thls means that we're progresslvely overloading NOT Ьу adding in different exerclses
over the 4 weeks, but lnstead Ьу increasing intensity (amount of welght used week to week) or Ьу increasing volume (cardio reps are increased week to week).
Beginners, obese people or anyone with Jolnt paln may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
Remember, we have to train according to our own limitatlons and always perform each exercise with good form or ask а personal trainer for guldance if you're
unsure on your exercise form. lf an exercise causes any Joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exerclse
Exerclse Sets Reps Weight Distance Time Rest Notes
Dally Overview: Phase 3 Day 1 1 1 •·=·· min
Dynamic Warm Up 2 1 1 -:•· min
Reslsted Sprint 5 25.00 yds 2:00 mln
Veloclty Squat + Penultlmate Contrast 4 5.3 1:30 mln Perform each side
Posterlor Lateral Lunge 3 б 1:00 mln Perform each side
Hip Thrust 3 10 ••:•• min
Long Duratlon Jump 2 00:00:35 1:00 mln
Optional Static Stretch 1 ••:•• min
7/11 Breathlng 1 00:03:00 ••:•• min
Staff Member Notes:
Dynamlc Warm Up 2:
Velocity Squat + Penultlmate Contrast:

We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 totai) on the penultimate. That completes 1 set. Rest and repeat for 4 total sets.

Perform Each Side
О Cc>pyrlgN 2020 PJF P«IO<mll>C•

р.1,:
1&4 LAIIHLE

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Daily Ov@rvi@w: Phas@ 3 Day 2 1 1 ••:•• min
Dynamic Warm Up 2 1 1 ••:•• min
Superset
Side Plank/Modifi ed Side Plank 3 00:00:40 О sec
Superset
Superset
Superset
Superset Shrugs (Optional) 3 15 --:•• min
2 1 Curls (Optional) 3 7.7.7 --:•• min
Tri cep Dropset (Optional) 3 б --:•• min
Staff Member Notes:
Dynamlc Warm Up 2:
Post tllt hlp brldge lxlD reps
т Splne slde lylng opener lx7 reps each slde
1/2 Kneel hlp flexor stretch lxlO each slde
Hamstrlng crossover touches lx7 each side
Hlp flip backwards lxlD yards total
о C09yr!Q\ht 2020PJf "rforrnonce

Fat Don T Fly

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Fat Don T Fly

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р�,::

Exercise Sets Reps Weight Distance Time Rest Notes

Skips lхЗО seconds

Complex (Landmlne or DB):

Perform Each Slde

Tricep Push Down lso Hold (Optional):

Optlonal Statiё Stretch:

Tlme Limit: 01:30:00

о CopytlQht 2020 f'IF Pt<formonco

Exercise Sets Reps Weight Distance Time Rest Notes

Time Limit: 01:00:00

О Copyright 2020 PjF Performan<•

Exercise Sets Reps Weight Distance Time Rest Notes

Dumbbell Кickstand Clean/Press:

О Copyrlght 2020 f'IF �rformonco

Exercise Sets Reps Weight Distance Тime Rest Notes

Time Limit: 01:00:00

С Copyright 2020 PJF Performa.nce

Exercise Set.s Reps Weight Distance Time Rest Notes

Skips lхЗО seconds

Complex (Landmine or DB):

Tricep Push Down lso Hold (Optional):

Optional Static Stretch:

Time Llmit: 01:30:00

с Copy�9ht 2020 PJF P�rformanco

Exercise Sets Reps Weight Distance Time Rest Notes

о C0t>y�9ht 2020 PJF Pe<formanct

Exercise Sets Reps Weight Distance Time Rest Notes

Skips lхЗО seconds

Band Resisted Bridge March :

Perform Each Side

Complex (Landmine or DB) :

Perform Each Side

Tricep Push Down lso Hold (Optional):

Optional Static Stretch :

Time Limit: 01 :30:00

С> Copyrl ght 2020 PJF Performance

Exercise Sets Reps Weight Distance Time Rest Notes

Core Rotation Pallof Press:

о Copyr1oht 2020 PJfJ P1rform1nc1

Exercise Sets Reps Weight Distance Time Rest Notes

Dumbbell Kickstand Clean/Press:

е Copyright 2020 PJF Performarкe

Exercise Sets Reps Weight Distance Time Rest Notes

Core Rotation Pallof Press:

О Щ)'l19ht 2020 PIF Pel1o,�nce

Fat Don't Fly- Phase 1

Exerclse Sets Reps Weight Dlstance Time Rest Notes

Band Reslsted Brldge March:

Complex (Landmlne or DB) :

Trlcep Push Down lso Hold (Optlonal):

Optlonal Statlc Stretch:

С> C0t>Y"9"' 2020 PIF P1rfonnonc1

Fat Don't Fly- Phase 1

Exercise Sets Reps Weight Distance Time Rest Notes

Core Rotatlon Pallof Press:

Exercise Sets Reps Weight Distance Time Rest Notes

Sled March or Band Pull Through:

КВ Swing + Вох Jump Contrast:

о Copyrl!lht 2020 PJF ""rformanco

Fat Don't Fly- Phase 2

Exercise Sets Reps Weight Distance Тime Rest Notes

Anti Rotation ABC's: