Drop, Pulse and Hold

70 Mins
DATE / WEEK
Round 1 Round 2 Round 1 Round 2 Round 1 Round 2
Warm-Up
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
1 Plie Squats Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Lunge Pumpers - Right Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
2
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Lunge Pumpers - Left Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Lincoln Squats - Right Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
3
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Lincoln Squats - Left Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
4 Frog Bridge Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
5 Butterfly Squats Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Deadlift Reach - Right Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
6
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Deadlift Reach - Left Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Alt. Rock-n-Roll Lunge Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Rock-n-Roll Lunge - Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
7 Right Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Rock-n-Roll Lunge - Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Left Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
8 Lean Backs Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Curtsy Lunge - Right Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
9
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Curtsy Lunge - Left Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Drop W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
10 Ballet Squats Pulse W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____ W_____ R_____
Hold W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____ W_____ S_____
Cool Down

Required Equipment: Dumbbells

Recommended Equipment: Mat