Main/Advanced Phase# 1

Workouts Day 1

Warm-up Repeat twice before each workout

10
1- Foam Rolling Rolls Per
Trouble Spot

10
2- Prisoner Squat Reps

10
3- Push-up Reps

10
4- Stick-up Reps

10
5- Prisoner Lunge Reps

Day 1 – Phase 1 – Workout A

Do 1 warm-up set with 50% of regular weight for exercises 1A-1C.
8
1A- DB Reverse Lunge (2-0-1) Reps
Per Side

8
1B- DB Chest Press (3-0-1) Reps

8
1C- DB Row (2-0-1) Reps
Per Side

12
1D- Stability Ball Rollout (3-0-1) Reps

Rest 1 minute and repeat 2 more times.

30
2A- DB Squat Seconds

30
2B- Close-Grip Push-up Seconds

30
2C- DB RDL Seconds

30
2D- 1-Arm DB Squat & Press Seconds
Per Side
Rest 1 minute and repeat 2 more times.

30
3A- Burpees Seconds

30
3B- Total Body Extension Seconds

30
3C- Jumping Jacks Seconds

Rest 30 seconds and repeat 2 more times.

Stretching
Main/Advanced Phase# 1
Workouts Day 2, 3, 4

Day 2 – Phase 1 – Interval Training Workout A

5 minute warmup then 6-10 intervals of 1 minute at 85% intensity followed by 1 minute at 30% intensity 5 minute cool-down

Stretching

Day 3 – Phase 1 – Workout B

Do 1 warm-up set with 50% of regular weight for exercises 1A-1B.

8
1A- DB Push Press Reps
Per Side
8
1B- DB Step-up Reps
Per Side

15
1C- Stability Ball Jackknife Reps

Rest 1 minute and repeat 2 more times.

40
2A- DB Swing Seconds

40
2B- DB Squeeze Press Seconds

40
2C- Jumping Jacks Seconds

40
2D- Mountain Climber Seconds

Rest 1 minute and repeat 2 more times.

40
3A- DB Goblet Squat Seconds

40
3B- DB Renegade Row Seconds

40
3C- Decline Close-Grip Push-ups Seconds

Rest 1 minute and repeat 2 more times.

Stretching

Day 4 – Phase 1 – Interval Training Workout A

5 minute warmup then 10 intervals of 30 seconds at 90% intensity followed by 45 seconds at 30% intensity, 5 minute cool-down
Main/Advanced Phase# 1
Workouts Day 5, 6, 7

Day 5 – Phase 1 – Workout C

Do 1 warm-up set with 50% of regular weight for exercises 1A-1B.

8
1A- DB Incline Press (2-0-1) Reps

8
1B- DB Split Squat (2-1-1) Reps
Per Side
12
1C- Cross-Body Mountain Climber (1-0-1) Reps
Per Side

Rest 1 minute and repeat 2 more times.

40
2A- DB Lunges Seconds

40
2B- Spiderman Push-up Seconds

40
2C- DB Chest-Supported Row Seconds

Rest 1 minute and repeat 2 more times.

40
3A- DB Biceps Curls with Palms-up Seconds

40
3B- DB Triceps Extensions Seconds

40
3C- DB Rear Deltoid Raise Seconds

Rest 30 seconds and repeat 2 more times.

20
4 - Bodyweight Squat Seconds

20 seconds squats followed by 10 seconds rest Repeat 8 times.

Stretching

Day 6 – Phase 1 – Long (60 minutes+)

Walk, hike, or bike ride at 5/10 intensity.

60
Activity : Minutes
Plus

Day 7 – Phase 1 – Short (30 minutes)

Walk, hike, or bike ride at 4/10 intensity.

30
Activity : Minutes
Main/Advanced Phase# 2
Workouts Day 1

Warm-up Repeat twice before each workout

10
1- Foam Rolling Rolls Per
Trouble Spot

10
2- Bodyweight Squat Reps

10
3- Prisoner Diagonal Lunge Reps Per
Position

10
4- Close-Grip Push-up Reps

10
5- Stick-up Reps

Day 1 – Phase 2 – Workout A

8
1A- DB Bulgarian Split Squat 1 & ½ rep-style (2-0-1) Reps
Per Side
6
1B- DB Triple Press (2-0-1) Reps Per
Position
8
1C- DB Elbow-out Row (2-0-1) Reps
Per Side

Rest 1 minute and repeat 2 more times.

40
2A- Goblet Squat Seconds

40
2B- Renegade Crawl Seconds

40
2C- DB Swing Seconds

40
2D- Stability Ball Cross-Body Mountain Climber Seconds

Rest 1 minute and repeat 2 more times.

40
3A- Prisoner Squat Seconds

40
3B- Jumping Jacks Seconds

40
3C- Prisoner Lunge Seconds

40
3D- Run-in-Place Seconds

Rest 30 seconds and repeat 2 more times.

Stretching
Main/Advanced Phase# 2
Workouts Day 2, 3, 4

Day 2 – Phase 2 – Interval Training Workout A

5 minute warm-up, 12 intervals of 24 seconds at 85% intensity followed by 36 seconds at 30% intensity, 5 minute cool-down

Stretching

Day 3 – Phase 2 – Workout B

Do 1 warm-up set with 50% of regular weight for exercises 1A-1B.

8
1A- DB Walking Lunge (2-0-1) Reps
Per Side
8
1B- DB 1-Arm Overhead Press (2-0-1) Reps
Per Side

30
1C- Stability Ball Plank Seconds

Rest 1 minute and repeat 2 more times.

40
2A- DB Squat and Calf Raise Seconds

40
2B- T-Push-up Seconds

40
2C- DB Chest Supported Row Seconds

40
2D- Spiderman Climb Seconds

Rest 1 minute and repeat 2 more times.

40
3A- Burpees Seconds

40
3B- Run-in-Place Seconds

40
3C- Side-to-Side Jump Seconds

40
3D- Mountain Climber Seconds

Rest 1 minute and repeat 2 more times.

Stretching

Day 4 – Phase 3 – Interval Training Workout B

5 minute warm-up, 8 intervals of 45 seconds at 80% intensity followed by 45 seconds at 30% intensity, 5 minute cool-down
Main/Advanced Phase# 2
Workouts Day 5, 6, 7

Day 5 – Phase 2 – Workout C

Do 1 warm-up set with 50% of regular weight for exercises 1A-1C.
8
1A- DB Reverse Lunge (2-0-1) Reps
Per Side

8
1B- DB Incline Squeeze Press (2-0-1) Reps

12
1C- DB Bent-Over Row (2-0-1) Reps

Rest 1 minute and repeat 2 more times.

40
2A- Goblet Step-up Seconds

40
2B- Decline Spiderman Push-up Seconds

40
2C- DB Power Shrug Seconds

40
2D- Stability Ball Rollout Seconds

Rest 1 minute and repeat 2 more times.

40
3A- Narrow-Stance Bodyweight Squat Seconds

40
3B- Total Body Extensions Seconds

40
3C- Split Shuffle Seconds

40
3D- Jumping Jacks Seconds

40
3E- Run-in-Place Seconds

Rest 1 minute and repeat 2 more times.

Stretching

Day 6 – Phase 2 – Long (60 minutes+)

Walk, hike, or bike ride at 5/10 intensity.
60
Activity : Minutes
Plus

Day 7 – Phase 2 – Short (30 minutes)

Walk, hike, or bike ride at 4/10 intensity.

30
Activity : Minutes