DOUBLE DAY: FOR MAXIMUM RESULTS, Shaun recommends

doing two workouts on Fridays. If you dont have time for two
workoutsno worries. You can always get the second one on
the weekend!

ALPHA
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

CARDIO

NAILEDIT

WEEK

CARDIO

NAILEDIT

WEEK

BARELYMADEIT

CARDIO

NAILEDIT

WEEK

BARELYMADEIT

TOTAL BODY
CIRCUIT

NAILEDIT

WEEK

BARELYMADEIT

BARELYMADEIT

TOTAL BODY
CIRCUIT

NAILEDIT

BARELYMADEIT

SPEED 1.0

NAILEDIT

BARELYMADEIT

TOTAL BODY
CIRCUIT

NAILEDIT

BARELYMADEIT

SPEED 1.0

NAILEDIT

BARELYMADEIT

TOTAL BODY
CIRCUIT

NAILEDIT

BARELYMADEIT

AB INTERVALS

NAILEDIT

BARELYMADEIT

TOTAL BODY
CIRCUIT

NAILEDIT

BARELYMADEIT

SPEED 1.0

NAILEDIT

BARELYMADEIT

LOWER FOCUS

NAILEDIT

BARELYMADEIT

LOWER FOCUS

NAILEDIT

BARELYMADEIT

TOTAL BODY
CIRCUIT

NAILEDIT

BARELYMADEIT

AB INTERVALS

NAILEDIT

BARELYMADEIT

CARDIO

NAILEDIT

BARELYMADEIT

CARDIO

NAILEDIT

BARELYMADEIT

TOTAL BODY
CIRCUIT

NAILEDIT

BARELYMADEIT

CARDIO

NAILEDIT

BARELYMADEIT

Today is the day you

update your stats and see how much
your hard work has paid off!

t
e
n
.
B
U
L

DOUBLE DAY
FRIDAY

1
2
C
D
E
P
P
3
P
I
R
.
4 ww
w
5
WEEK

STATURDAY!

STATURDAY

SUNDAY

CARDIO &
LOWER FOCUS

NAILEDIT

STRETCH

BARELYMADEIT

LOWER FOCUS & AB

INTERVALS

NAILEDIT

STRETCH

BARELYMADEIT

TOTAL BODY CURCUIT

& AB INTERVALS

NAILEDIT

STRETCH
BARELYMADEIT

AB INTERVALS &
SPEED 1.0

NAILEDIT

STRETCH
BARELYMADEIT

TOTAL BODY CURCUIT

& LOWER FOCUS

NAILEDIT

STRETCH
BARELYMADEIT