Ainsley Rodriguez - Full Body Home Workouts PDF

CATCH ALL
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DISCLAIMER & LIMITATIONS
Limitations: all strength training, cardiovascular exercise, or any other exercise recommended by ar
fitness holdings corp. And its agents or employees shall be undertaken at the sole risk of the user, and
ar fitness holdings corp. Shall not be liable to user for any claims, demands, injuries, damages, actions
or causes of action, whatsoever, arising out of or connected with the use of the recommendations
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agrees to request clarification and/or instruction from ar fitness holdings corp. And its agents or
employees. User understands that he/she is responsible for monitoring his or her own condition
throughout training and that the recommendations given are designed to place a gradually increasing
workload on the body to improve overall fitness.
Disclaimer: by purchasing this product, user agrees not to hold ar fitness holdings corp. Or their
agents or employees responsible for any injury, illness, allergic reaction, or lack of results while
performing these recommendations. Further, user completely acknowledges that user is simply
receiving advice and that it is user’s choice to adhere to the provided advice, as user’s participation is
voluntary. There may be risks associated with the recommendations given. Consult your physician
prior to beginning this training plan if you are under the age of 18, taking any prescription or
over-the-counter medication, if you have heart disease, thyroid disease, diabetes, high blood
pressure, or any other medical condition. This training plan has not been evaluated by the fda. This
training plan is not intended to diagnose, treat, cure or prevent any disease.
WORKOUT BREAKDOWN
WEEK 1 WEEK 2 WEEK 3 WEEK 4
Day 1 Day 1 Day 1 Day 1
Endurance Endurance Endurance Endurance
Level 1 Yellow Band Level 2 Green Band Level 3 Grey Band Level 4 No Rest

Upper Body & Core Upper Body & Core Upper Body & Core Upper Body & Core
Level 1 Yellow Level 2 Green Band Level 3 Grey Band Level 4 No Rest

Legs & Core Legs & Core Legs & Core Legs & Core

Core Core Core Core

Plyometrics Plyometrics Plyometrics Plyometrics
Now that you have seen the breakdown I want you to give it your all and keep
your breaks under 1 minute in between sets for week 1, under 30 seconds for
week 2, under 15 seconds for week 3 and no breaks in between sets when you
get to week 4! Lets get to work now!
•5 Workouts (endurance, upper body, core, lower body & plyometrics)

•4 Sets per exercise
•4 Weeks total
WEEK 1 | DAY 1 | ENDURANCE
1.BURPEES
4 SETS: 20 REPS | 1 MINUTE REST
Start with your feet together and arms by your side.
1. Bend your knees and swing your arms up into a vertical jump.
2. Landing with your knees bent and hands on the floor in front of your feet.
3. Jump feet outward behind you into a plank position.
4. Jump feet back toward the body and in between your hands.
5. Repeat
2.POP SQUATS
Level 1 Yellow Band
1. Start with your feet hip width apart and resistance band place right above your knees.
2. Sit your hips back and down into a squat position.
3. Jump straight into the air and land softly back into the squat position.
4. Repeat.
3.PLANK JACKS
LEVEL 1 YELLOW BAND
1. Start in the classic plank position with your feet together.
2. Then while in a plank jump your feet a little wider than shoulder width apart.
3. Jump back into classic plank position.
4. Repeat.
4.SWITCH LUNGES
1. Start slowly lowering the hips with the entire body straight down into a lunge position. Both legs should
form two 90-degree angles.
2. Tighten core and swing arms for balance and momentum, jump up and switch legs so that the front leg in
the lunge position will now be the left leg.
3. Repeat.
WEEK 1 | DAY 2 | UPPER BODY &
CORE
1.SPIDERMAN PUSH UPS
1. Do a normal push-up but raise one knee toward the elbow of the same side as you rise (like Spiderman
climbing a wall).
2. Switch knees with each rep.
3. Repeat
2.SEATED BICEP CURLS

4 SETS: 20 REPS ON EACH SIDE | 1 MINUTE REST
LEVEL 1 YELLOW BAND
1. Sit on a chair with the band around your thigh.
2. Under grip band, while keeping elbow close to the side of your body and curl up.
3. Slowly bring arm down to a flexed position.
4. Repeat.
CORE
3.ONE ARM PRESS
1. Lie on your left side with legs stacked, knees slightly bent.
2. Place your left arm on your right shoulder.
3. Press your right palm into the floor to lift your torso, extending your right arm until it’s straight.
4. Repeat.
4.LEG RAISES
1. Raise both legs toward the ceiling. Breathe in and tighten your abs.
2. Exhale and slowly lower your legs until they’re about four inches above the floor (or as low as you can go
without lifting the small of your back).
3. Pause and breathe in.
4. Breathe out as you raise your legs to the starting position.
5. Repeat.
WEEK 1 | DAY 3 | LEGS & CORE
1.LATERAL WALKING LUNGES
LEVEL 1 YELLOW BAND
1. Place resistance band over legs and position it right above your knees.
2. Sit back into a squat position and step right foot out to the right and bring left foot in towards the right foot,
while staining in a low squat.
3. Keep repeating until you have done 20 steps and then switch sides.
4. Repeat.
2.KICK BACKS
1. Start standing next to a wall that you can place your hands on and lean against it.
2. Wrap resistance band around right ankle.
3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick"
the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: at full
extension, squeeze your glutes for a second in order to achieve a peak contraction.
4. Now slowly bring your working leg forward, resisting the pull of the band until you reach the starting
position.
5. Repeat on left leg.
3.LATERAL KICKS
LEVEL 1 YELLOW BAND
3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the
working leg towards the right side of your body as high as it will comfortably go as you breathe out.
4. Tip: at full extension, squeeze your glutes for a second in order to achieve a peak contraction.
position.
6. Repeat on left leg
4.BICYCLE CRUNCHES
4 SETS: 1 MINUTE INTERVALS | 1 MINUTE REST
1. Lie flat on the floor with the lower back pressed into the ground
2. Place your hands slightly either side of your head, do not lock your fingers or pull the head up
3. Lift your knees to a 45 degree angle.
4. At first slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the
opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the
chest as this could strain the neck.
5. Repeat.
WEEK 1 | DAY 4 | CORE
1.SCISSOR LEG RAISES
1. Lie flat on your back. Extend your arms so they're against the sides of your body with your palms pressing into
the floor, or bend your elbows and place your palms under the back of your head. Bend your knees and draw
them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your
lower back flat on the ground.
2. Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into
the ground. Keeping your core strong, slowly lower your right leg down toward the ground until it is a few
inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg moves
down toward the ground.
3. Repeat.
2.MONEY IN YOUR POCKET

1. Begin in a traditional plank position with your forearms on the floor, shoulders aligned directly over your
elbows, maintaining a straight line from your shoulders to your toes.
2. From this position, dip your right hip to the floor.
3. Return to the starting position and repeat on the left. Alternate back and forth as if you are tapping each
pocket to the floor.
4. Repeat.
3.CROCODILES
1. Start in a side plank, laying on your right side with your legs fully extended and your right arm fully extended
directly under your shoulder, supporting your upper body.
2. With your left hand on your hip, bend your left knee placing your foot in front of your right thigh.
3. In one sweeping motion, lift your hips as high as possible.
4. Lower to the starting position and repeat until the time is up, then repeat on the other side.
5. Repeat.
TIP: IF YOU ARE STRUGGLING TO STABILIZE YOUR BODY, PUT YOUR FOREARM ON THE GROUND, FOR SUPPORT.
4.LOCK JAWS
1. Start in a traditional plank position. Next, flex your right leg as you lift it up and place the arch of your
right foot on the inside of your left knee.
2. Hold!
3. Return to plank position and repeat on the left.
4. Alternate for 30 seconds.
5. Repeat.
TIP: CONTRACT YOUR GLUTEUS AND ABDOMINAL REGION AS TIGHT AS POSSIBLE THROUGHOUT THE ENTIRE
EXERCISE.
WEEK 1 | DAY 5 | PLYOMETRICS
1.FEET JACKS
LEVEL 1 YELLOW BAND
1. Place resistance band around ankles.
2. Start with your feet together, arms bent, and elbows at your side.
3. At the same time, jump both feet out to the side, allowing your elbows to swing slightly.
4. Immediately reverse the motion by jumping back to the starting position and bringing your elbows back into
your side.
5. Repeat for the recommended amount of repetitions.
2.JUMP LUNGE TO FEET JACK

1. Start in a lunge position with one foot forward and the knee bent, with the rear knee nearly touching the
ground.
2. Ensure the front knee is over the midline of the foot. Extending through both legs, jump as high as
possible, swinging your arms to gain lift.
3. As you jump up, switch the position of your legs, moving your front foot to the back and the rear leg to
the front. As you land, absorb the impact through the legs by adopting the lunge position, and repeat for a
total of 20 repetitions.
4. After 20 repetition, complete 20 feet jacks. Start with your feet together, arms bent, and elbows at your
side.
5. At the same time, jump both feet out to the side, allowing your elbows to swing out slightly. Immediately
reverse the motion by jumping back to the starting position and bringing your elbows back into your side.
6. Repeat.
3.ROCKET JUMPS
1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
2. To initiate the move, squat down halfway and explode back up as high as possible.
3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through
the legs.
4. Repeat.
4.SIDE JUMP SHOTS

1. Begin in an athletic position with your knees bent and your chest up.
2. Take a lateral step to the right and then bring your feet together.
3. As soon as your feet come together, jump up with your arms in the air as if you were shooting a
basketball.
4. When you come down, take a lateral step to the left and repeat the movement. Move as quickly as you
can.
5. Repeat.
1.BURPEE TO PUSH UP
10/10 : 4 SETS | 30 SECOND REST
1. Start with your feet together and arms by your side.
6. Immediately after you have completed 10 burpees go into a plank position and do 10 pushups.
7. Repeat
2.POP SQUAT TO AIR SQUAT

10/10 : 4 SETS | 30 SECOND REST
1. Place resistance band right above your knees and keep your feet hip width apart.
4. Once you have completed 10 pop squats immediately go into a stance position with your feet a little
wider than hip distance and your arms resting at your side.
5. Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades in
towards each other.
6. Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down
into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your
ankles. Keep your weight balanced evenly between the front and back of your feet.
7. Lower your body until your thighs are parallel to the ground. Keep your knees externally rotating, or
tracking over your toes; don't let them fall inward. As you lower down, raise your arms up and in front of
you no higher than parallel to the ground. Maintain broadness across the chest and lift the torso up off
the thighs.
8. Straighten your legs to come up, and lower your arms back to your side.
9. Repeat.
3.PLANK JACKS
4 SETS: 20 REPS | 30 SECOND REST
LEVEL 2 GREEN BAND
4. Repeat.
4.SWITCH LUNGES
3. Repeat.
CORE
1.SPIDERMAN PUSH UP 2 CLASSIC PUSHUP
1. Do a normal push-up but raise one knee toward the elbow of the same side as you rise (like Spiderman
climbing a wall).
3. After completing 10 Spiderman pushups go directly into 10 classic pushups
4. Repeat

4 SETS: 20 REPS ON EACH SIDE | 30 SECOND REST
LEVEL 2 GREEN BAND
4. Repeat.
CORE
3.ONE ARM PRESS
8. Repeat.
4.LEG RAISES
10. Repeat.
1.LATERAL WALKING LUNGES
LEVEL 1 YELLOW BAND
1. Place resistance band over legs and position it right above your knees.
2. Sit back into a squat position and step right foot out to the right and bring left foot in towards the right foot,
while staining in a low squat.
3. Keep repeating until you have done 20 steps and then switch sides.
4. Repeat.
2.KICK BACKS TO SIDE KICKS

10 / 10 ON EACH SIDE| 4 SETS : 30 SECOND REST
LEVEL 2 GREEN BAND
position.
5. Once you have completed 10 kick backs go to your starting position with band around your ankles.
the working leg towards the right side of your body and then slowly bring it in.
7. Repeat on the other side.
3.SKATER LUNGES
1. Cross your right leg behind your left leg as you bend your left knee into a half-squat position.
2. Extend your left arm out to the side, and swing your right arm across your hips (a).
3. Hop a few feet directly to the right, switching the position of your legs and arms (b). That's one rep.
4. Continue hopping from side to side without pausing or resetting your feet until you’ve completed 20 total
reps.
5. Repeat.
4.LOCK JAWS
1. Start in a traditional plank position. Next, flex your right leg as you lift it up and place the arch of your right
foot on the inside of your left knee.
2. Hold!
3. Return to plank position and repeat on the left.
4. Alternate for 30 seconds.
5. Repeat.
TIP: CONTRACT YOUR GLUTEUS AND ABDOMINAL REGION AS TIGHT AS POSSIBLE THROUGHOUT THE ENTIRE
EXERCISE.
1.PLANK CIRCLES
1. Get into plank with your hands underneath your shoulders and your head, hips, and heels in line.
2. With your hands as the pivot point, walk your feet around in a circle.
3. Go one complete revolution in each direction to complete one rep.
4. Repeat
2.ABDOMINAL FLUTTER KICKS

LEVEL 2 GREEN RESISTANCE BAND
5. Repeat.
3.WINDSHIELD WIPERS
4 SETS: 20 REPS |30 SECOND REST
LEVEL 2 GREEN BAND
1. Lay flat on your back with the band around your ankles and your arms spread to the sides of your body.
2. Elevate legs and spread them as much as you can while maintaining a comfortable resistance.
3. While keeping your upper body flat on the flower, swing your legs to the right side and then to the left side.
Make sure to keep your legs spread and maintain the resistance while alternating sides.
4. Repeat.
4.LEG LIFTS
LEVEL 2 GREEN RESISTANCE BAND
1. Lay flat on your back with the resistance band on your ankles.
2. Spread your legs outward about hip distance and hold the spread while raising your legs.
3. Slowly lower your legs until they’re an inch above the flower.
4. Repeat.
1.SURFER SQUAT JUMPS
1. BEGIN IN A LOW, WIDE SQUAT POSITION WITH YOUR ARMS OUT TO YOUR SIDES AS IF YOU ARE BALANCING
ON A SURFBOARD.
2. JUMP AND TURN SIDEWAYS SO YOU LAND IN THE SAME SURFER SQUAT BUT NOW WITH THE OTHER LEG
FORWARD.
3. REPEAT
2.POP SQUAT TO JUMP TUCKS

10/10 4 SETS: 20 REPS | 30 SECOND REST
3. Jump straight into the air and land softly back into the squat position. Take of resistance band after you
have completed 10 pop squats.
4. Go into a stance position with feet together and jump as high as you can while tucking your knees into your
chest.
5. Make sure to slightly bend your knees when you land.
6. Repeat.
3.ALIEN SQUATS
4 SETS: 1 MINUTE INTERVALS | 30 SECOND REST
1. Begin in a low, wide squat position with your arms out to your sides as if you are balancing on a
surfboard.
2. Jump and turn sideways so you land in the same surfer squat but now with the other leg forward.
3. Repeat
4.HIGH KNEES
10/10 4 SETS: 20 REPS | 30 SECOND REST
1. Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side
2. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is
advisable.
3. The arms should be following the motion.
4. Touch the ground with the balls of your feet.
5. Repeat
1.BURPEE TO PUSHUP
10 / 10 | 4 SETS : 15 SECOND REST
7. Repeat.
2.POP SQUAT TO AIR SQUAT

10 / 10 | 4 SETS : 15 SECOND REST LEVEL 3 GREY BAND
1. Place resistance band right above your knees and keep your feet hip width apart.
4. Once you have completed 10 pop squats immediately go into a stance position with your feet a little wider
than hip distance and your arms resting at your side.
5. Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades in
towards each other.
6. Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down
into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your
ankles. Keep your weight balanced evenly between the front and back of your feet.
7. Lower your body until your thighs are parallel to the ground. Keep your knees externally rotating, or
tracking over your toes; don't let them fall inward. As you lower down, raise your arms up and in front of
you no higher than parallel to the ground. Maintain broadness across the chest and lift the torso up off the
thighs.
8. Straighten your legs to come up, and lower your arms back to your side.
9. After you have done 10 pop squats, stand with your feet hip-width apart with your toes pointed slightly
outward. Your arms should be hanging loose by your side. Then engage your core muscles and push out
your chest slightly by pulling your shoulder blades towards each other. After you have done 10 pop squats,
stand with your feet hip-width apart with your toes pointed slightly outward. Your arms should be hanging
loose by your side. Then engage your core muscles and push out your chest slightly by pulling your
shoulder blades towards each other.
10. Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a
chair. Keep your weight on your heels and make sure your knees are over your toes, but not beyond them.
11. Come down until your thighs are below parallel to the ground, or as far down as you can get them. Make
an effort to keep your knees externally rotated (don’t let them fall inward). As you lower down, raise your
arms in front of you no higher than parallel to the ground. Make sure to keep your torso upright.
12. Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.
13. Repeat.
3.PLANK JACKS
LEVEL 3 GREY BAND
4. Repeat.
4.SWITCH LUNGES
1. Start slowly lowering the hips with the entire body straight down into a lunge
position. Both legs should form two 90-degree angles.
2. Tighten core and swing arms for balance and momentum, jump up and switch legs
so that the front leg in the lunge position will now be the left leg.
3. Repeat.
CORE
1.SPIDERMAN PUSH UP 2 CLASSIC PUSHUP
5. Do a normal push-up but raise one knee toward the elbow of the same side as you rise
(like Spiderman climbing a wall).
7. After completing 10 Spiderman pushups go directly into 10 classic pushups
8. Repeat

LEVEL 2 GREEN BAND
8. Repeat.
CORE
3.ONE ARM PRESS
4. Repeat.
4.PLANK SHOULDER TAPS

1. Begin in a plank position. Lift one hand off the ground to tap opposite shoulder.
2. Switch hands.
3. Keep hips and shoulders square to the ground and avoid lifting hips to keep your torso still.
4. Repeat.
1.GLUTE BRIDGE
LEVEL 3 GREY BAND
1. Tie a band around your legs right above your knees.
2. Lie on your back with your feet on the floor, bending your knees to 90 degrees.
3. Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire
movement.
4. Repeat.
2.SUPINATED CLAMSHELL
LEVEL 3 GREY BAND
1. Loop a band around your legs just above your knees.
2. Lie on your back with hips and knees flexed to 90 degrees.
3. Pull the knees apart while contracting your glutes for 2 to 3 seconds.
4. Slowly return to starting position.
5. Repeat.
3.CROSSOVER DONKEY KICKS
LEVEL 3 GREY BAND
1. Place band right above your knees.
2. Get on all fours with your forearms flat on the floor and your knees right below your hips, forming a 90
degree angle.
3. Kick your working leg out and up and cross it over and tap your toe to the opposite side of your other leg.
4. Switch legs and repeat
4.REVERSE CRUNCH
1. Lie on your back, bending knees 90 degrees.
2. Abs tight and back flat, pull your knees toward your shoulders, contracting your abdominal muscles.
3. Slowly return to starting position.
4. Repeat.
1.THE 100
1. Draw both legs into your chest, hold on to your legs, curl your head and chest up to a tight ball (a).
2. Send your legs out to a tabletop position with your knee directly above your hip, shins parallel to floor.
3. Hold on behind your thighs and actively curl up, deepening and hollowing out your abs (b).
4. Hover your arms right above your abdominal wall and start to pump your arms 6 to 8 inches up and down,
taking deep breaths, inhaling for 5 counts, exhaling for 5 counts (c).
5. Repeat 4 times, without taking a break for 60 seconds. Rest your head flat on the floor, rather than curling it
up, if the move feels too difficult.
6. Repeat.
2.SINGLE LEG CIRCLES

1. Lay down on the mat, shoulders down, ribs down, and extend your right leg straight up to the sky, with the
left leg bent, foot flat on the floor (a).
2. Circle your right leg across your body to your left shoulder, then back around to your right shoulder, stop at
your nose. Focus on keeping abdominals scooped in.
3. Switch legs.
4. Repeat.
1.THE 100
7. Draw both legs into your chest, hold on to your legs, curl your head and chest up to a tight ball (a).
8. Send your legs out to a tabletop position with your knee directly above your hip, shins parallel to floor.
9. Hold on behind your thighs and actively curl up, deepening and hollowing out your abs (b).
10. Hover your arms right above your abdominal wall and start to pump your arms 6 to 8 inches up and down,
taking deep breaths, inhaling for 5 counts, exhaling for 5 counts (c).
11. Repeat 4 times, without taking a break for 60 seconds. Rest your head flat on the floor, rather than curling it
up, if the move feels too difficult.
12. Repeat.
2.SINGLE LEG CIRCLES

5. Lay down on the mat, shoulders down, ribs down, and extend your right leg straight up to the sky, with the
left leg bent, foot flat on the floor (a).
6. Circle your right leg across your body to your left shoulder, then back around to your right shoulder, stop at
your nose. Focus on keeping abdominals scooped in.
7. Switch legs.
8. Repeat.
3.SINGLE LEG TEASER
1. Lying on your back, walk your feet in closer together, with your legs at a longer angle (not right in near your
hands) (a).
2. Extend one leg out, tightly hugging your inner thighs and knees together (b).
3. Reach your fingers for your toes. Piece by piece, start to slowly round your body up reaching for those toes
(c).
4. Roll down only to your shoulder tips, come right back up and reach (d).
5. Place that foot down and send the other one out.
6. Repeat
4.SAW
1. Sit up, legs spread as wide as a yoga mat (a). With your arms straight out to your sides, twist to your left (b).
2. Stretch your right hand towards your left foot, pulsing three times (c).
3. Roll up in the twist, untwist, and return to center. Repeat on the opposite side.
4. Repeat.
TIP: DO THESE AS FAST AS YOU CAN WHILE KEEPING YOUR ABDOMINALS CONTRACTED.
1.SUMO SQUATS
4 SETS:20 REPS | 15 SECOND REST
1. Set your feet at about twice shoulder width, your toes slightly turned out.
2. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees.
3. Pause, then slowly push yourself back into your starting position.
4. Repeat.
2.FROG JUMPS
5. Stand with your hands behind your head, and squat down keeping your torso upright and your head up.
6. This will be your starting position.
7. Jump forward several feet, avoiding jumping unnecessarily high.
8. As your feet contact the ground, absorb the impact through your legs, and jump again.
9. Repeat.
3.SUMO STOMPS
LEVEL 3 GREY BAND
1. Place band right above your knees.
2. Stand with feet slightly more than shoulder-width apart, toes pointed out to sides at about 45 degrees.
3. Pointing your toes out will make this easier on your knees than a traditional squat.
4. Press your palms together in front of you in a prayer position at shoulder level.
5. Squat down, sending hips back and keeping knees behind toes.
6. Hold the squat and lift one leg up to the side as high as you can, remaining as low as possible in your squat.
7. Be sure to keep your abs tight and your chest up! Lower leg and repeat with other side to complete one rep.
8. Repeat
2.SWITCH LUNGE
3. Repeat.
WEEK 4 NO REST!!!!
ANNNNNNNND YOU MADE IT!!! WOOHOO! I want you guys to give yourselves a pat on the
back and realize how far you’ve made it! I know I know, you’re probably thinking, “Ainsley I
thought this was a home workout. Aren’t these supposed to be easy exercises?” WELL, nope
they’re not! These exercises were developed specifically for those of you that can’t make it to
the gym everyday and still need to be able to tone and sculpt your muscles without any
dumbbells or gym machines! Now that we got that out of the way, I want you guys to mentally
prepare yourselves for this final week! WE GOT THIS! There will be no rest in between each set!
SO, get prepared to keep that heart rate up and make your fat CRY! IF you feel like you might
want to quit, remember that is your mind being weak. IGNORE IT! The mind always wants to
quit before the body can’t anymore. With that said let's get to WORK!
1.BURPEE TO CLASSIC PUSHUP
10 / 10 : 4 SETS | NO REST
7. Repeat.
2.POP SQUAT TO TUCK JUMP TO SINGLE LEG LATERAL JUMPS

10 / 10 / 10 : 4 SETS | NO REST
LEVEL 3 GREY RESISTANCE BAND
3. Jump straight into the air and land softly back into the squat position. Take of resistance band after you
have completed 10 pop squats.
4. Go into a stance position with feet together and jump as high as you can while tucking your knees into your
chest.
5. Make sure to slightly bend your knees when you land.
6. After you have completed 10 tuck jumps 1 stand to the side of any object that you can use as a cone or
separator.
7. To get into the start position, stand on one leg with your knee slightly bent.
8. Execute a counterjump to hop sideways over the separator object.
9. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
10. Continue hopping back and forth.
11. Repeat from the beginning.
3.HIGH KNEES TO JUMPING JACKS

1 MINUTE INTERVALS : 4 SETS | NO REST
1. Stand straight with the feet hip width apart,
2. Looking straight ahead and arms hanging down by your side jump from one foot to the other at the same
time lifting your knees as high as possible, hip height is advisable.
3. The arms should be following the motion.
4. Touch the ground with the balls of your feet.
5. Immediately after you do 60 seconds of high knees go into a standing position with your feet together.
6. In one motion, jump your feet out to the side and raise your arms above your head.
7. Immediately reverse the motion by jumping back to the starting position.
8. Repeat
4.JUMP ROPE
1 MINUTE INTERVAL / 30 SECOND INTERVAL : 4 SETS | NO REST
1. Try the bounce step first
2. Jump with both feet approx. 1 inch off the floor.
3. Land lightly on the balls of your feet.
4. Do not let your heels touch the ground on landing.
5. Master the bounce step before attempting the alternate foot step. To easy? Try the alternate-foot step
6. Instead of jumping with both feet at once, alternate your feet as if running in place.
7. Be sure to raise your knees to the front.
8. Jump a little higher than 1 inch off the floor.
9. Stay on the balls of your feet.
WEEK 4 | DAY 2 | UPPER BODY & CORE
1.PLANK SHOULDER TAPS TO PUSHUPS

10 / 10 : 4 SETS | NO REST
1. Begin in a plank position. Lift one hand off the ground to tap opposite shoulder.
2. Switch hands.
3. Keep hips and shoulders square to the ground and avoid lifting hips to keep your torso still.
4. Immediately after you have done 10 shoulder taps go into a plank position and begin performing classic
pushups.
5. Repeat.
2.ONE ARM PRESS

4 SETS: 1 MINUTE INTERVAL ON EACH SIDE | NO REST
4. Repeat.
CORE
3.CHAIR DIPS
4 SETS: 1 MINUTE INTERVALS | NO REST
1. Start off by standing in front of a chair, facing away from the chair’s seat.
2. Sit down on the edge of the seat and place your hands behind your hips. Your hands should be on the
edge of the sea and shoulder width apart.
3. Lift your buns off the seat and walk your feet forward. Make sure your hands are secure on the chair so
that you don’t slip off. Keep your chest elevated and head up. Your knees should not bend past your
toes.
4.PLANK HOLDS
1. Start by getting into a press up position.
2. Bend your elbows and rest your weight onto your forearms and not on your hands.
3. Your body should form a straight line from shoulders to ankles.
4. Engage your core by sucking your belly button into your spine.
5. Hold this position for 60 seconds.
6. Repeat.
1.SINGLE LEG GLUTE BRIDGE

4 SETS: 1 MINUTE INTERVAL ON EACH SIDE | NO REST
1. Lay on the floor with your feet flat and knees bent.
2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes
off of the ground.
4. Extend as far as possible, pause and then return to the starting position.
5. Repeat.
2.SWITCH LUNGES
form two 90- degree angles.
2. Tighten core and swing arms for balance and momentum, jump up and switch legs so that the front leg
in the lunge position will now be the left leg.
3. Repeat.
3.KICK BACKS TO SIDE KICKS
4 SETS: 1 MINUTE INTERVAL OF KICK BACKS / 1 MINUTE INTERVAL OF SIDE KICKS ON EACH SIDE | NO REST
position.
5. Once you have completed 60 seconds of kick backs go to your starting position with the band around your
ankles.
the working leg towards the right side of your body and then slowly bring it in.
7. Repeat on the other side.
4.PLANK HOLDS
7. Start by getting into a press up position.
8. Bend your elbows and rest your weight onto your forearms and not on your hands.
9. Your body should form a straight line from shoulders to ankles.
10. Engage your core by sucking your belly button into your spine.
11. Hold this position for 60 seconds.
12. Repeat.
1.CANON BALL TUCKS
1. Start off by laying down on the floor with your legs together and your arms places right abobve your head.
2. Keep your abs contracted and bend your knees towards your chest, while reaching your arms forward and
lifting your head off of the floor and tuck your knees to your chest - forming a ball with your body.
3. Extend arms and legs back to starting position.
4. Repeat.
2.KNEE TO CHEST PIKE

1. Start off by laying down on your back with your legs stretched out in front of you with your arms at your
sides.
2. Lift your knees in and off the floor while extending your arms above your head.
3. Squeeze your belly, use the momentum of your arms swinging forward and lift your legs off the floor at
the same time into a pike position.
4. Repeat.
3.V-UPS
1. Start off by laying down face up with your legs and arms extended.
2. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to
touch fingers to toes.
3. Repeat.
4.OBLIQUE V-UP
1. Start off by lying down on your side, arms folded across your chest.
2. Keeping your legs together, lift them off the floor as you raise top elbow toward hip.
3. Place opposite hand on the floor if you need extra help.
4. Repeat.
THIS LAST PLYO CIRCUIT IS TO BE DONE 3 TIMES WITH 1 MINUTE REST AFTER EACH ROUND!
DO IT NOW AND THINK ABOUT IT LATER!
1. 20 POP SQUATS
2. 20 ALIEN SQUATS
1. Stand with feet slightly wider than hip-width apart, toes turned out and hands on hips.
2. Bend at knees and lower your body until your thighs are parallel to the floor.
3. Keeping body low in sumo squat position, flick both feet out at knees in a quick, powerful burst.
4. Perform this move as fast as you can
3. 20 SUMO SQUATS
1. Set your feet at about twice shoulder width, your toes slightly turned out.
2. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your
knees.
3. Pause, then slowly push yourself back into your starting position.
4. 20 WIDE HIGH JUMPS

1. Start with legs a little wider than shoulder-width apart.
2. Jump up as high as you can into the air and land in a squat position, making sure the booty gets low,
working the glutes.
3. Immediately jump back into the air as high as possible and repeat.
5.20 SWITCH LUNGES

1. Start slowly lowering the hips with the entire body straight down in to a lunge position. Both legs
should form two 90-degree angles.
2. Tighten core and swing arms for balance and momentum, jump up and switch legs so that the front leg
in the lunge position will now be the left leg.
6.2O NARROW HIGH JUMPS
1. Start with legs shoulder-width apart.
2. Jump up as high as you can into the air and land in a squat position.
3. Immediately jump back into the air.
7.50 SUMO SQUATS (GOING ALL THE WAY DOWN AND ONLY HALF WAY UP!)
1. Stand with your feet placed about a foot wider than shoulder-width and turned outward approximately
45 degrees.
2. Squat down until your thighs are parallel with the floor. During the squat, hinge at the hips, pull your
thighs outward, keep your weight on your heels.
3. When you reach the bottom of the squat, drive your hips forward, and keep your chest up.
REPEAT ALL 7 EXERCISES BACK TO BACK FOR A TOTAL

OF 3 ROUNDS. TAKE A 1 MINUTE REST BREAK AFTER
THE COMPLETION OF EACH ROUND.
BUT, DID YOU DIE?!

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DISCLAIMER & LIMITATIONS

Day 2 Day 2 Day 2 Day 2

Day 3 Day 3 Day 3 Day 3

Day 4 Day 4 Day 4 Day 4

Day 5 Day 5 Day 5 Day 5

•5 Workouts (endurance, upper body, core, lower body & plyometrics)

2.SEATED BICEP CURLS

2.MONEY IN YOUR POCKET

2.JUMP LUNGE TO FEET JACK

4.SIDE JUMP SHOTS

2.POP SQUAT TO AIR SQUAT

2.SEATED BICEP CURLS

2.KICK BACKS TO SIDE KICKS

2.ABDOMINAL FLUTTER KICKS

2.POP SQUAT TO JUMP TUCKS

2.POP SQUAT TO AIR SQUAT

2.SEATED BICEP CURLS

4.PLANK SHOULDER TAPS

2.SINGLE LEG CIRCLES

2.SINGLE LEG CIRCLES

2.POP SQUAT TO TUCK JUMP TO SINGLE LEG LATERAL JUMPS

3.HIGH KNEES TO JUMPING JACKS

1.PLANK SHOULDER TAPS TO PUSHUPS

2.ONE ARM PRESS

1.SINGLE LEG GLUTE BRIDGE

2.KNEE TO CHEST PIKE

4. 20 WIDE HIGH JUMPS

5.20 SWITCH LUNGES

REPEAT ALL 7 EXERCISES BACK TO BACK FOR A TOTAL

BUT, DID YOU DIE?!

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