WORKSHEET SCULPT A

DATE / WEEK
WARM-UP

01 ½ Push-Ups (30 Sec.)

02 Rocket Row
(16 Reps)
R________________ R________________ R________________ R________________ R________________ R________________
B

03 S
 kier Squats
(16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

04 T
 ouchdown Press R________________ R________________ R________________ R________________ R________________ R________________
(16 Reps)
W/B W________________ W________________ W________________ W________________ W________________ W________________

05 S
 tanding Curls R________________ R________________ R________________ R________________ R________________ R________________
(16 Reps)
W/B W________________ W________________ W________________ W________________ W________________ W________________

06 L
 auncher Kickback R________________ R________________ R________________ R________________ R________________ R________________
(16 Reps)
W/B W________________ W________________ W________________ W________________ W________________ W________________

07 S
 tep Back Lunges
(16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

08 W
 alking ½ Push-Ups
(30 Sec.)

09 Sawyer Chin Pull

(16 Reps)
B R________________ R________________ R________________ R________________ R________________ R________________

10 S
 ide Step Squat
(16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

11 D
 eep Swimmer Press R________________ R________________ R________________ R________________ R________________ R________________
(16 Reps)
W/B W________________ W________________ W________________ W________________ W________________ W________________

RT
12 R
 ocket Launcher Curls R_______W_______ R_______W_______ R_______W_______ R_______W_______ R_______W_______ R_______W_______
(8 Reps RT, 8 Reps LT)
W/B
LT
R_______W_______ R_______W_______ R_______W_______ R_______W_______ R_______W_______ R_______W_______

13 T
 riceps Kickdowns
(16 Reps)
B R________________ R________________ R________________ R________________ R________________ R________________

14 K
 ayak Back Lunge R________________ R________________ R________________ R________________ R________________ R________________
(16 Reps)
Weights Optional W________________ W________________ W________________ W________________ W________________ W________________

COOLDOWN R = REPS | W = WEIGHT | B = BAND

© 2014 Beachbody, LLC. All rights reserved.
 WORKSHEET SCULPT B

DATE / WEEK
WARM-UP
01 P
 ush-Ups (30 Sec.)
02 R
 ocket Row
(16 Reps)
R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
W/B
RT R________________ R________________ R________________ R________________ R________________ R________________
03 F
 ighter Stance Squats
(8 Reps RT, 8 Reps LT)
LT R________________ R________________ R________________ R________________ R________________ R________________

04 T
 humbs-Up Flys
(16 Reps)
R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
W/B
05 C
 url Hammer Combo
(16 Reps)
R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
W/B
06 L
 auncher Kickbacks
(16 Reps)
R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
W/B

07 S
 ide Lunge, Squat
(16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

08 Sand Crab Push-Ups (30 Sec.)

09 I so Rocket Row RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

(8 Reps RT, 8 Reps LT)
W/B LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

10 F
 ighter Hoppers
(16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

11 S
 carecrow Press
(16 Reps)
R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
W/B
12 7/7/7 (21 Reps)
W/B R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

13 C
 hair Dips (30 Sec.) R________________ R________________ R________________ R________________ R________________ R________________

14 S
 ide Back Lunges RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
(8 Reps RT, 8 Reps LT)
Weight Optional LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

15 The Crab Special (30 Sec.)

16 R
 enegade Rows
(16 Reps)
R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
W/B
17 P
 ogo Fighters
(16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

18 B
 atman Flys
(16 Reps)
R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
W/B
19 B
 alance Curls RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
(8 Reps RT, 8 Reps LT)
W/B LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

20 L
 eg-Up Dips
(15 Sec. RT, 15 Sec. LT)

21 Runner Lunges (40 Sec.)

COOLDOWN R = REPS | W = WEIGHT | B = BAND

© 2014 Beachbody, LLC. All rights reserved.
 WORKSHEET SCULPT C

DATE / WEEK
WARM-UP
01 Punch Push-Ups (40 Sec.)

02 Hero Row RT R________________ R________________ R________________ R________________ R________________ R________________

(8 Reps RT & LT)
B LT R________________ R________________ R________________ R________________ R________________ R________________

03 Hop Squats (16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

04 A
 rch Presses (16 Reps)
W/B R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

05 P
 reacher Curls RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
(8 Reps RT & LT)
W/B LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

06 F
 16 Hammer Kicks RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
(8 Reps RT & LT)
W/B LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

RT R________________ R________________ R________________ R________________ R________________ R________________

07 Sweeping Crescent
Lunge (8 Reps RT & LT) LT R________________ R________________ R________________ R________________ R________________ R________________

08 4 Point Push-Ups (60 Sec.)

09 P
 ress Backs (16 Reps)
B R________________ R________________ R________________ R________________ R________________ R________________

10 Lateral Squat Jumps (16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

11 B
 alance Arch Press RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
(8 Reps RT & LT)
W/B LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

12 S
 upine Curls (16 Reps)
B R________________ R________________ R________________ R________________ R________________ R________________

13 B
 ack Stabbers (16 Reps)
W/B R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

RT R________________ R________________ R________________ R________________ R________________ R________________

14 Warrior 3 Lunges
(8 Reps RT & LT)
LT R________________ R________________ R________________ R________________ R________________ R________________

15 Bird Dog Crunch Push-Ups (60 Sec.)

16 B
 alance Row RT R________________ R________________ R________________ R________________ R________________ R________________
(8 Reps RT & LT)
B LT R________________ R________________ R________________ R________________ R________________ R________________

RT R________________ R________________ R________________ R________________ R________________ R________________

17 The Rockette
(8 Reps RT & LT)
LT R________________ R________________ R________________ R________________ R________________ R________________

18 Diving Dolphins (16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

19 E
 ccentric Combo Curl R________________ R________________ R________________ R________________ R________________ R________________
(16 Reps)
W/B W________________ W________________ W________________ W________________ W________________ W________________

20 E
 ccentric Triceps Ext. RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
(8 Reps RT & LT)
W/B LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

RT R________________ R________________ R________________ R________________ R________________ R________________

21 Warrior 2, ½ Moon
(8 Reps RT & LT)
LT R________________ R________________ R________________ R________________ R________________ R________________

COOLDOWN R = REPS | W = WEIGHT | B = BAND

© 2014 Beachbody, LLC. All rights reserved.
 WORKSHEET SPEED SCULPT

DATE / WEEK
WARM-UP

01 Push-Ups (40 Sec.)

02 Seated Band Row

(16 Reps)
R________________ R________________ R________________ R________________ R________________ R________________
B

RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

03 M
 ountain Squats
(8 Reps RT, 8 Reps LT)
W LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

04 P
 ike Press Push-Ups
(16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

05 E
 ccentric Band Curls
(16 Reps)
R________________ R________________ R________________ R________________ R________________ R________________
B

06 F
 orearm Balance RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________
Kickback
(8 Reps RT, 8 Reps LT)
W/B LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

07 S
 aunders Spin Lunge
(16 Reps) R________________ R________________ R________________ R________________ R________________ R________________

08 Push-Ups (50 Sec.)

09 R
 ow Your Boat
(16 Reps)
R________________ R________________ R________________ R________________ R________________ R________________
B

10 Hoppy Squats (30 Sec.) R________________ R________________ R________________ R________________ R________________ R________________

11 U
 pright Row Press R________________ R________________ R________________ R________________ R________________ R________________
(16 Reps)
W/B W________________ W________________ W________________ W________________ W________________ W________________

RT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

12 Plank Kickbacks
(8 Reps RT, 8 Reps LT)
W/B
LT R_______W________ R_______W________ R_______W________ R_______W________ R_______W________ R_______W________

R________________ R________________ R________________ R________________ R________________ R________________

13 C
 urls (40 Sec.)
W/B W________________ W________________ W________________ W________________ W________________ W________________

14 L
 unge, Chair
(60 Sec.) R________________ R________________ R________________ R________________ R________________ R________________

COOLDOWN R = REPS | W = WEIGHT | B = BAND

© 2014 Beachbody, LLC. All rights reserved.