MONTH 2 x 4

1
CADRIO DAY #1
30-45 minutes of steady state exercise on a stairmaster, elliptical, stationary bike, or 15 cycles of
HIIT on a stairmaster. Set to fast but safe pace, sprints on a treadmill or shuttle runs outside.

FULL BODY CIRCUIT #1

2
Lat Pulldown: 3 Sets, 15 reps
Pushup Isometric Holds: 3 Sets, 15 reps (do on knees if needed)
Rollover Crunches: 3 Sets, 20 reps
Barbell Squat: 3 Sets, 10 reps
Bodyweight Glute Bridges: 3 Sets, 20 reps
Explosive Step-Ups: 3 Sets, 20 reps (each leg)
Dumbbell Squat Press: 3 Sets, 15 reps
Barbell Bent Over Row: 3 Sets, 15 reps
Star Crunches: 3 Sets, 10 reps (each side)

CARDIO DAY #2
3
Cardio Day: 30-45 minutes of steady state exercise on a stairmaster, elliptical, stationary bike, or
15 cycles of HIIT on a stairmaster. Set to fast but safe pace, sprints on a treadmill or shuttle runs
outside

FULL BODY CIRCUIT #2

4
Dumbbell Goblet Squat: 3 Sets, 15 reps
Hammer Grip Cable Row: 3 Sets, 12 reps
Seated Crunch: 3 Sets, 15 reps
One Arm Dumbbell Row: 3 Sets, 15 reps (each arm)
Plank: 3 Sets, 45 seconds
Barbell Squat: 3 Sets, 45 seconds each (light weight or with body weight)
Face pulls: 3 Sets, 20 reps
Rope Cable Crunches: 3 Sets, 20 reps
Standing Rope Rows: 3 Sets, 20 reps

5
CARDIO DAY #3
Cardio Day: 30-45 minutes of steady state exercise on a stairmaster, elliptical, stationary bike, or
15 cycles of HIIT on a stairmaster. Set to fast but safe pace, sprints on a treadmill or shuttle runs
outside.
6
FULL BODY CIRCUIT #3
In-Place Lunges: 3 Sets, 12 reps
Medicine Ball Slams: 3 Sets, 12 reps
Russian Twists: 3 Sets, 12 reps (each side)
Hammer Strength Chest Press: 3 Sets, 15 reps
Wall Sits: 3 Sets, 45-60 seconds each. Hold dumb at side if easy then at
the core
High Knees: 3 Sets, 30 seconds each
Standing Cable Flyes: 3 Sets, 15 reps
Heel Taps: 3 Sets, 15 reps (each side)
Pushup Isometric Holds: 3 Sets, 40 seconds each

7
REST