ASWSU UFIT 4.0

U-Fit 4.0 Spring 2019

What Is It?

U-Fit4.0 is a free fitness program created by Cougs for Cougs. It is free 12-week exercise program tailored to WSU students. By completing the program and submitting an essay at its conclusion, one student will qualify to win a $300.00 scholarship from ASWSU. 

When Is It?

The 2019 U-Fit 4.0 Challenge runs from Monday, January 21 to Sunday, April 21 (Spring Break is a bonus/make up week).  Registration opens December 3 and closes February 3.

How to Qualify to Win a Scholarship: 

  1. Students register for the program at ASWSU's CougSync Registration Page (students must be currently enrolled as a WSU Undergraduate Student)
    • Registration Opens 12/3/2018
    • Registration Closes 2/3/2019
    • Go here to register.
  2. Be active at least 4 times per week for 10 out of the 12 weeks to qualify to win prizes.  You can complete the U-Fit 4.0 workout plan that we've created, or you can do your own workout. 
    • To receive credit for your attendance you will need to swipe in to the Student Recreation Center, Down Under Recreation Center, or the Chinook Student Center Weight Room. 
    • Additional activities that will count towards your attendance rate are UREC Intramural Sports Games, UREC Fitness Classes, or a UREC Outdoor Recreation Trip
  3. At the end of the program students will submit a short essay describing how the program improved their overall wellbeing.

What is the U-Fit 4.0 Exercise Program?

The U-Fit 4.0 exercise program was constructed to aid competitors by providing them with a weekly workout routine.  The program itself was developed to improve several aspects of physical health including: work capacity, heart rate, a range of motion at all major joints, and overall strength. The program will fit any consistent diet plan, whether your goal is to maintain your weight, build muscle or improve fitness. To see program and work out details scroll down (will be posted when challenge starts).

How to Win a Scholarship:

At the conclusion of the fitness program, students submit a short essay to ASWSU speaking to how the program improved their wellbeing. Their essay, as well as their program attendance will determine the winner. ASWSU selects one scholarship recipients! To be considered for the scholarship, students must swipe in at least four times a week in 10 out of the 12 weeks of the program.

U-Fit 4.0 Orientation Sessions

Competitors are highly encouraged to attend an Orientation Session.  At these sessions a UREC Personal Trainer will give an overview of the program and what is expected of all competitors to win the scholarship and other prizes.  Additionally, trainers will provide various tests that will identify competitors baseline cardiovascular, muscular endurance, and body composition levels.  Throughout the program, and again at the end trainers will provide these tests to allow competitors to see their progress.  This knowledge can be used on the final essay when discussing how the program effected your wellbeing.

  • Monday, January 14 @ SRC 144, 5:00-5:30PM
  • Tuesday, January 15 @ SRC 144, 5:00-5:30PM
  • Thursday, January 17 @ SRC 144, 5:00-5:30PM
  • Monday, January 21 @ SRC 144, 5:00-5:30PM
  • Wednesday, January 23 @ SRC 144, 5:00-5:30PM
  • Friday, January 25 @ SRC 144, 5:00-5:30PM
  • Wednesday, January 30 @ SRC 144, 5:00-5:30PM
  • Friday, February 1 @ SRC 144, 5:00-5:30PM

U-Fit 4.0 Classes

The following are fitness classes for UFIT 4.0 participants! By registering for a UFIT fitness class, you will be joining other UFIT participants in a structured class where you will all participate in a UFIT 4.0 workout from the program.

Class Date  Location Days/Times Chinook Member Price   SRC Member Price  Trainer Item ID#
U-Fit 4.0 Training 1/21-4/21 SRC WR M/W 8:00-9:00 PM $90 $75 Shawn M 14701
U-Fit 4.0 Training 1/21-4/21 Chinook WR M/W 7:00-8:00 AM $75 $90 Michael D 14702
U-Fit 4.0 Training 1/21-4/21 DURC 101D T/Th 4:00-5:00 PM $90 $75 Katie I 14703
Week 1 - Workout #1

This is the beginning of the “priming your body” phase. At the beginning of every new exercise program you’ll feel some amount of soreness, which you can expect to feel this week. However, thanks to the body’s amazing ability to adapt, you’ll likely find the soreness subside in two weeks, if not by the end of this week if you’re already engaged in some form of physical activity. Try to enter the gym with a game plan in mind, knowing the basic flow of exercises throughout the workout and having a good idea of what time you plan to finish. Good luck and have some fun with it!

Warm Up

T-Spine Extension #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #8

Reps: 12ea. More Exercise Detail

Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail
Triset #1 - Complete 3x

Goblet Squat - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Dumbbell Chest Press - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Chainsaws - Exercise #3

Reps: 8 per side
Rest: 120 sec More Exercise Detail
Triset #2 - Complete 3x

Kettlebell Deadlift - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Band Pulls - Exercise #2

Reps: 12
Rest: None More Exercise Detail

Plank Up - Exercise #3

Reps: 10/side
Rest: 90 sec More Exercise Detail
Triset #3 - Complete 3x

Chin Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Reverse Lunge - Exercise #2

Reps: 8/side
Rest: None More Exercise Detail

Dumbell Lateral Raise - Exercise #3

Reps: 12
Rest: 90 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 1- Workout #2
Warm Up

T-Spine Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Burpee - #8

Reps: 10 More Exercise Detail

Reverse Rope Fly - #9

Reps: 10 More Exercise Detail

Mountain Climbers - #10

Reps: 10ea. More Exercise Detail
Triset #1 - Complete 3x

Kneeling Single Arm Overhead - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: None More Exercise Detail

TRX/Rows/Supine Row - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset #2- Complete 3x

Kettlebell Swing - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Leg Lowers - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Bulgarian Split Squat - Exercise #3

Reps: 8/side
Rest: 120 sec More Exercise Detail
Triset #3 - Complete 3x

Push Up - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Jump Squat - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Side Plank - Exercise #3

Reps: 20 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 1- Workout #3
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Deep Squat - #5

Reps: 60 sec More Exercise Detail

Prayer - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Body Weight Squat - #8

Reps: 25 More Exercise Detail

Kettlebell Swing - #9

Reps: 10 More Exercise Detail

Ball Slams - #10

Reps: 10 More Exercise Detail
Triset #1 - Complete 3x

Trapbar Deadlift/Suitcase - Exercise #1

Reps: 8
Rest: None More Exercise Detail

Cuban Press - Exercise #2

Reps: 8
Rest: None More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 30 sec
Rest: 120 sec More Exercise Detail
Triset #2- Complete 3x

Goblet Squat - Exercise #1

Reps: 10
Rest: None More Exercise Detail

TRX Face Pull/Cable Face Pull - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Single Leg Glute Bridge - Exercise #3

Reps: 10/side
Rest: 120 sec More Exercise Detail
Triset #3 - Complete 3x

Pull Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Battle Rope Slam/Medicine Ball Slam - Exercise #2

Reps: 20
Rest: None More Exercise Detail

Hanging Leg Raise - Exercise #3

Reps: 20 sec
Rest: 90 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 1- Workout #4
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12 ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Versa Climber - #8

Reps: 500 ft. More Exercise Detail
Triset #1- Complete 3x

Goblet Lunge - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Kneeling Single Arm Overhead Press - Exercise #2

Reps: 10/side
Rest: None More Exercise Detail

Leg Lowers - Exercise #3

Reps: 5/side
Rest: 120 sec More Exercise Detail
Triset #2 - Complete 3x

Glute Ham Raise - Exercise #1

Reps: 6
Rest: None More Exercise Detail

Push Ups - Exercise #2

Reps: AMRAP
Rest: None More Exercise Detail

Mountain Climbers - Exercise #3

Reps: 25/side
Rest: 120 sec More Exercise Detail
Triset #3 - Complete 3x

Rowing Machine - Exercise #1

Reps: 200m
Rest: None More Exercise Detail

Squat Triangles - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Plank - Exercise #3

Reps: 30 sec
Rest: 90 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 2 - Workout #1

Hopefully you have a good feel for the flow of each workout and are able to get through workouts a little faster after a week of experience. The second week can be the most difficult week of any program when you realize that you are still sore, but you have still haven’t seen any results. Be assured, the results will come in time, and hang on one more week for that soreness to fade away if it hasn’t already.

Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12 ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail
Triset #1 - Complete 3x

Goblet Squat - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Dumbbell Chest Press - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Chainsaws - Exercise #3

Reps: 8 per side
Rest: 90 sec More Exercise Detail
Triset #2 - Complete 3x

Kettlebell Deadlift - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Band Pulls - Exercise #2

Reps: 12
Rest: None More Exercise Detail

Plank Up - Exercise #3

Reps: 10/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Chin Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Reverse Lunge - Exercise #2

Reps: 8/side
Rest: None More Exercise Detail

Dumbell Lateral Raise - Exercise #3

Reps: 12
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 2- Workout #2
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Reverse Rope Fly - #8

Reps: 10 More Exercise Detail

Burpee - #9

Reps: 10 More Exercise Detail

Mountain Climbers - #10

Reps: 10ea. More Exercise Detail
Triset #1 - Complete 3x

Kneeling Single Arm Overhead - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: None More Exercise Detail

TRX/Rows/Supine Row - Exercise #3

Reps: 8
Rest: 90 sec More Exercise Detail
Triset #2- Complete 3x

Kettlebell Swing - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Leg Lowers - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Bulgarian Split Squat - Exercise #3

Reps: 8/side
Rest: 90 sec More Exercise Detail
Triset #3 - Complete 3x

Push Up - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Jump Squat - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Side Plank - Exercise #3

Reps: 20 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 2- Workout #3
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12 ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Deep Squat - #5

Reps: 60 sec More Exercise Detail

Prayer - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12 ea. More Exercise Detail

Body Weight Squat - #8

Reps: 25 More Exercise Detail

Kettlebell Swing - #9

Reps: 10 More Exercise Detail

Ball Slams - #10

Reps: 10 More Exercise Detail

Pass Throughs-#8

Reps: 10ea. More Exercise Detail
Triset #1 - Complete 3x

Trapbar Deadlift/Suitcase - Exercise #1

Reps: 8
Rest: None More Exercise Detail

Cuban Press - Exercise #2

Reps: 8
Rest: None More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 35 sec
Rest: 90 sec More Exercise Detail
Triset #2- Complete 3x

Goblet Squat - Exercise #1

Reps: 10
Rest: None More Exercise Detail

TRX Face Pull/Cable Face Pull - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Single Leg Glute Bridge - Exercise #3

Reps: 10/side
Rest: 90 sec More Exercise Detail
Triset #3 - Complete 3x

Pull Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Battle Rope Slam/Medicine Ball Slam - Exercise #2

Reps: 20
Rest: None More Exercise Detail

Hanging Leg Raise - Exercise #3

Reps: 20 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 2- Workout #4
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10 ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12 ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Versa Climber - #8

Reps: 525 ft. More Exercise Detail
Triset #1- Complete 3x

Goblet Lunge - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Kneeling Single Arm Overhead Press - Exercise #2

Reps: 10/side
Rest: None More Exercise Detail

Leg Lowers - Exercise #3

Reps: 5/side
Rest: 90 sec More Exercise Detail
Triset #2 - Complete 3x

Glute Ham Raise - Exercise #1

Reps: 6
Rest: None More Exercise Detail

Push Ups - Exercise #2

Reps: AMRAP
Rest: None More Exercise Detail

Mountain Climbers - Exercise #3

Reps: 25/side
Rest: 90 sec More Exercise Detail
Triset #3 - Complete 3x

Rowing Machine - Exercise #1

Reps: 250m
Rest: None More Exercise Detail

Squat Triangles - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Plank - Exercise #3

Reps: 35 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 3 - Workout #1

This is the week you may be starting to notice the benefits of the work you’ve been doing in the gym, especially when you’re not as tired after walking those hills to campus. This is also the week where you really start to notice the decreased rest times between sets. Do your best to stick to the set rest times and always remember to never lift past technical failure.

Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail
Triset #1 - Complete 3x

Goblet Squat - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Dumbbell Chest Press - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Chainsaws - Exercise #3

Reps: 8 per side
Rest: 60 sec More Exercise Detail
Triset #2 - Complete 3x

Kettlebell Deadlift - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Band Pulls - Exercise #2

Reps: 12
Rest: None More Exercise Detail

Plank Up - Exercise #3

Reps: 10/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Chin Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Reverse Lunge - Exercise #2

Reps: 8/side
Rest: None More Exercise Detail

Dumbell Lateral Raise - Exercise #3

Reps: 12
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 3- Workout #2
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10 ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Reverse Rope Fly - #8

Reps: 10 More Exercise Detail

Burpee - #9

Reps: 10 More Exercise Detail

Mountain Climbers - #10

Reps: 10ea. More Exercise Detail
Triset #1 - Complete 3x

Kneeling Single Arm Overhead - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: None More Exercise Detail

TRX/Rows/Supine Row - Exercise #3

Reps: 8
Rest: 60 sec More Exercise Detail
Triset #2- Complete 3x

Kettlebell Swing - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Leg Lowers - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Bulgarian Split Squat - Exercise #3

Reps: 8/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Push Up - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Jump Squat - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Side Plank - Exercise #3

Reps: 25 sec
Rest: 30 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 3- Workout #3
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Deep Squat - #5

Reps: 60 sec More Exercise Detail

Prayer - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Body Weight Squat - #8

Reps: 30 More Exercise Detail

Kettlebell Swing - #9

Reps: 10 More Exercise Detail

Ball Slams - #10

Reps: 10 More Exercise Detail

Pass Throughs-#8

Reps: 10ea. More Exercise Detail
Triset #1 - Complete 3x

Trapbar Deadlift/Suitcase - Exercise #1

Reps: 8
Rest: None More Exercise Detail

Cuban Press - Exercise #2

Reps: 8
Rest: None More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 40 sec
Rest: 60 sec More Exercise Detail
Triset #2- Complete 3x

Goblet Squat - Exercise #1

Reps: 10
Rest: None More Exercise Detail

TRX Face Pull - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Single Leg Glute Bridge - Exercise #3

Reps: 10/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Pull Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Battle Rope Slam - Exercise #2

Reps: 20
Rest: None More Exercise Detail

Hanging Leg Raise - Exercise #3

Reps: 10
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 3- Workout #4
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Versa Climber - #8

Reps: 550 ft. More Exercise Detail
Triset #1- Complete 3x

Goblet Lunge - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Kneeling Single Arm Overhead Press - Exercise #2

Reps: 10/side
Rest: None More Exercise Detail

Leg Lowers - Exercise #3

Reps: 5/side
Rest: 60 sec More Exercise Detail
Triset #2 - Complete 3x

Glute Ham Raise - Exercise #1

Reps: 6
Rest: None More Exercise Detail

Push Ups - Exercise #2

Reps: AMRAP
Rest: None More Exercise Detail

Mountain Climbers - Exercise #3

Reps: 25/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Rowing Machine - Exercise #1

Reps: 350m
Rest: None More Exercise Detail

Squat Triangles - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Plank - Exercise #3

Reps: 40 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 4 - Workout #1

With week 4 comes the end of the “priming your body” phase. This will be the peak of your adaptation to this workout program, because next week you’ll be staring a new phase of training that hits your body in an entirely new way. Take this week to challenge your self by lifting heavier weights or by decreasing the time you take to move from one triset to the next.

Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail
Triset #1 - Complete 3x

Goblet Squat - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Dumbbell Chest Press - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Chainsaws - Exercise #3

Reps: 8 per side
Rest: 60 sec More Exercise Detail
Triset #2 - Complete 3x

Kettlebell Deadlift - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Band Pulls - Exercise #2

Reps: 12
Rest: None More Exercise Detail

Plank Up - Exercise #3

Reps: 10/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Chin Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Reverse Lunge - Exercise #2

Reps: 8/side
Rest: None More Exercise Detail

Dumbell Lateral Raise - Exercise #3

Reps: 12
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 4- Workout #2
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10 ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Reverse Rope Fly - #8

Reps: 12 More Exercise Detail

Burpee - #9

Reps: 12 More Exercise Detail

Mountain Climbers - #10

Reps: 12ea. More Exercise Detail
Triset #1 - Complete 3x

Kneeling Single Arm Overhead - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: None More Exercise Detail

TRX/Rows/Supine Row - Exercise #3

Reps: 8
Rest: 60 sec More Exercise Detail
Triset #2- Complete 3x

Kettlebell Swing - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Leg Lowers - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Bulgarian Split Squat - Exercise #3

Reps: 8/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Push Up - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Jump Squat - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Side Plank - Exercise #3

Reps: 30 sec
Rest: 30 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 4- Workout #3
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Deep Squat - #5

Reps: 60 sec More Exercise Detail

Prayer - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12ea. More Exercise Detail

Body Weight Squat - #8

Reps: 30 More Exercise Detail

Kettlebell Swing - #9

Reps: 15 More Exercise Detail

Ball Slams - #10

Reps: 12 More Exercise Detail

Pass Throughs-#8

Reps: 10ea. More Exercise Detail
Triset #1 - Complete 3x

Trapbar Deadlift/Suitcase - Exercise #1

Reps: 8
Rest: None More Exercise Detail

Cuban Press - Exercise #2

Reps: 8
Rest: None More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 45 sec
Rest: 60 sec More Exercise Detail
Triset #2- Complete 3x

Goblet Squat - Exercise #1

Reps: 10
Rest: None More Exercise Detail

TRX Face Pull - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Single Leg Glute Bridge - Exercise #3

Reps: 10/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Pull Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Battle Rope Slam - Exercise #2

Reps: 20
Rest: None More Exercise Detail

Hanging Leg Raise - Exercise #3

Reps: 10
Rest: 30 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 4- Workout #4
Warm Up

Foam Roll & Thoracic Extension - #1

Reps: 15 More Exercise Detail

Hip Steps - #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization - #3

Reps: 12ea. More Exercise Detail

Knees to Chest - #4

Reps: 60 sec More Exercise Detail

Prayer - #5

Reps: 60 sec More Exercise Detail

Deep Squat - #6

Reps: 60 sec More Exercise Detail

Shoulder Packing - #7

Reps: 12 ea. More Exercise Detail

Versa Climber - #8

Reps: 550 ft. More Exercise Detail
Triset #1- Complete 3x

Goblet Lunge - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Kneeling Single Arm Overhead Press - Exercise #2

Reps: 10/side
Rest: None More Exercise Detail

Leg Lowers - Exercise #3

Reps: 5/side
Rest: 60 sec More Exercise Detail
Triset #2 - Complete 3x

Glute Ham Raise - Exercise #1

Reps: 6
Rest: None More Exercise Detail

Push Ups - Exercise #2

Reps: AMRAP
Rest: None More Exercise Detail

Mountain Climbers - Exercise #3

Reps: 25/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Rowing Machine - Exercise #1

Reps: 350m
Rest: None More Exercise Detail

Squat Triangles - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Plank - Exercise #3

Reps: 45 sec
Rest: 30 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 5 - Workout #1

Welcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

Warm Up

Foam Roll & Thoracic Extension #1

Reps: 15 More Exercise Detail

Hip Steps #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization #3

Reps: 12ea. More Exercise Detail

Knees to Chest #4

Reps: 60 sec More Exercise Detail

Prayer #5

Reps: 60 sec More Exercise Detail

Deep Squat #6

Reps: 60 sec More Exercise Detail

Shoulder Packing #7

Reps: 12ea. More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Triset - Complete 2x 4min

Goblet Squat - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Bent Over Row - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Lateral Raise - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4min

Dumbbell Reverse Lunge - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Kettlebell Upright Row - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Floor Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2min

Rope Machine Pulling Down - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Rope Machine - Pulling Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 5 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

Reps: 15 More Exercise Detail

Hip Steps #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization #3

Reps 12ea. More Exercise Detail

Knees to Chest #4

Reps: 60 sec More Exercise Detail

Prayer

Reps: 60 sec More Exercise Detail

Deep Squat #6

Reps: 60 sec More Exercise Detail

Shoulder Packing #7

Reps: 12ea. More Exercise Detail

Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10ea., 3x through More Exercise Detail
Triset - Complete 2x 4min

Dumbbell Romanian Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

TRX/Supine Row - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4min

Pull Up/Negative Pull Up/Leg Assisted - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Squat Jump - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Push Up - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2min

Ball Slam - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Farmers Hold - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 5 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

Reps: 15 More Exercise Detail

Hip Steps #2

Reps: 10 ea.

Ankle Mobilization #3

Reps: 12ea. More Exercise Detail

Knees to Chest #4

Reps: 60 sec More Exercise Detail

Prayer #5

Reps: 60 sec More Exercise Detail

Deep Squat #6

Reps: 60 sec More Exercise Detail

Shoulder Packing #7

Reps: 12ea. More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10ea., 3x through More Exercise Detail
Triset - Complete 2x 4min

Reverse Lunge - Exercise #1

Reps: 8 each side
Rest: none More Exercise Detail

Curl to Press - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Dumbbell Reverse Flys - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4min

Push Press - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Goblet Squats - Exercise #2

Reps: 6
Rest: none More Exercise Detail

TRX/Cable Face Pull - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2min

Kettlebell Swing - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Mountain Climbers - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 5 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Triset - Complete 2x 4min

Trap Bar Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4min

TRX/Supine Row - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Box/Bench Step Up - Exercise #2

Reps: 6 each side
Rest: none More Exercise Detail

Floor Dumbbell Squeeze Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2min

Bicep Curl - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Push Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 6 - Workout #1

Welcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

Warm Up

Foam Roll & Thoracic Extension #1

Reps: 15 More Exercise Detail

Hip Steps #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization #3

Reps: 12ea. More Exercise Detail

Knees to Chest #4

Reps: 60 sec More Exercise Detail

Prayer #5

Reps: 60 sec More Exercise Detail

Deep Squat #6

Reps: 60 sec More Exercise Detail

Shoulder Packing #7

Reps: 12 ea. More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Triset - Complete 2x 4.5min

Goblet Squat - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Bent Over Row - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Lateral Raise - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4.5min

Dumbbell Reverse Lunge - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Kettlebell Upright Row - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Floor Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2.5min

Rope Machine Pulling Down - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Rope Machine - Pulling Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 6 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10 each side, 3x through More Exercise Detail
Triset - Complete 2x 4.5min

Dumbbell Romanian Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

TRX/Supine Row - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4.5min

Pull Up/Negative Pull Up/Leg Assisted - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Squat Jump - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Push Up - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2.5min

Ball Slam - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Farmers Hold - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 6 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10, 3x through More Exercise Detail
Triset - Complete 2x 4.5min

Reverse Lunge - Exercise #1

Reps: 8 each side
Rest: none More Exercise Detail

Curl to Press - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Dumbbell Reverse Flys - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4.5min

Push Press - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Goblet Squats - Exercise #2

Reps: 6
Rest: none More Exercise Detail

TRX/Cable Face Pull - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2.5min

Kettlebell Swing - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Mountain Climbers - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 6 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Triset - Complete 2x 4.5min

Trap Bar Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4.5min

TRX/Supine Row - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Box/Bench Step Up - Exercise #2

Reps: 6 each side
Rest: none More Exercise Detail

Floor Dumbbell Squeeze Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2.5min

Bicep Curl - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Push Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 7 - Workout #1

Welcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Triset - Complete 2x5min

Goblet Squat - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Bent Over Row - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Lateral Raise - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x5min

Dumbbell Reverse Lunge - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Kettlebell Upright Row - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Floor Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x3min

Rope Machine Pulling Down - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Rope Machine - Pulling Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 7 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10 each side, 3x through More Exercise Detail
Triset - Complete 2x5min

Dumbbell Romanian Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

TRX/Supine Row - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x5min

Pull Up/Negative Pull Up/Leg Assisted - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Squat Jump - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Push Up - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x3min

Ball Slam - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Farmers Hold - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 7 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10, 3x through More Exercise Detail
Triset - Complete 2x5min

Reverse Lunge - Exercise #1

Reps: 8 each side
Rest: none More Exercise Detail

Curl to Press - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Dumbbell Reverse Flys - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x5min

Push Press - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Goblet Squats - Exercise #2

Reps: 6
Rest: none More Exercise Detail

TRX/Cable Face Pull - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x3min

Kettlebell Swing - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Mountain Climbers - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 7 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Triset - Complete 2x5min

Trap Bar Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each
Rest: 120 sec More Exercise Detail
Triset - Complete 2x5min

TRX/Supine Row - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Box/Bench Step Up - Exercise #2

Reps: 6 each side
Rest: none More Exercise Detail

Floor Dumbbell Squeeze Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x3min

Bicep Curl - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Push Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 8 - Workout #1

Welcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Triset - Complete 2x6min

Goblet Squat - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Bent Over Row - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Lateral Raise - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x6min

Dumbbell Reverse Lunge - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Kettlebell Upright Row - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Floor Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x4min

Rope Machine Pulling Down - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Rope Machine - Pulling Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 8 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10 each side, 3x through More Exercise Detail
Triset - Complete 2x6min

Dumbbell Romanian Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

TRX/Supine Row - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x6min

Pull Up/Negative Pull Up/Leg Assisted - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Squat Jump - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Push Up - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x4min

Ball Slam - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Farmers Hold - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 8 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10, 3x through More Exercise Detail
Triset - Complete 2x6min

Reverse Lunge - Exercise #1

Reps: 8 each side
Rest: none More Exercise Detail

Curl to Press - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Dumbbell Reverse Flys - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x6min

Push Press - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Goblet Squats - Exercise #2

Reps: 6
Rest: none More Exercise Detail

TRX/Cable Face Pull - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x4min

Kettlebell Swing - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Mountain Climbers - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 8 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Triset - Complete 2x6min

Trap Bar Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each
Rest: 120 sec More Exercise Detail
Triset - Complete 2x6min

TRX/Supine Row - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Box/Bench Step Up - Exercise #2

Reps: 6 each side
Rest: none More Exercise Detail

Floor Dumbbell Squeeze Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x4min

Bicep Curl - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Push Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 9 - Workout #1

Congratulations on making it to the last leg of the program and last change in program design. This is the month designed to set you up for long-term success. Unlike last month’s high paced design, this month is designed to slow things down and really focus on developing your total body strength. The very first exercise consisting of 1 set of 25 reps is where it all starts. Do your best to choose a weight that just barely allows you to complete all the reps without reaching technical failure. Notice the burner at the end. The burner is your chance to challenge yourself, giving it everything you have left at the end of each day.

Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Single

Double Kettlebell Front Squat

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 3 times

Floor Squeeze Press - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Bent Over Dumbbell Row - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Plank - Exercise #3

Reps: 60 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 3 times

Lateral Delt Raise - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: 60 seconds More Exercise Detail
Burner - Complete 2 times

Erg

Reps: 500 meters
Rest: 120 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 9 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10 each side, 3x through More Exercise Detail
Single

Pullup/Negative Pullup/Leg Assisted

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 3 times

Alpha Press - Exercise #1

Reps: 10 each side
Rest: none More Exercise Detail

Face Pulls - Exercise #2

Reps: 12
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each side
Rest: 60 seconds More Exercise Detail
Superset - Complete 3 times

Push Up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Bicep Curl - Exercise #2

Reps: 15
Rest: 60 seconds More Exercise Detail
Burner - Complete 3 times

Rope Pull: 2 Hand Downward Pull

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 9 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10, 3x through More Exercise Detail
Single

Trap Bar Deadlift

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 3 times

Push up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

TRX Rows - Exercise #2

Reps: 10
Rest: none More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 45 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 3 times

Kettlebell Swing - Exercise #1

Reps: 15
Rest: none More Exercise Detail

Cuban Press - Exercise #2

Reps: 10
Rest: 60 seconds More Exercise Detail
Burner - Complete 4 times

Versa Climber

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 9 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Single

Floor Press

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 3 times

Pullup/Negative Pullup/Leg Assisted - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Split Squat - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Single Arm Kneeling Overhead Press - Exercise #3

Reps: 6 each arm
Rest: 60 seconds More Exercise Detail
Superset - Complete 3 times

Plank Up - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Band Pull - Exercise #2

Reps: 6
Rest: 60 seconds More Exercise Detail
Burner - Complete 4 times

SkiErg

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 10 - Workout #1

Take a look back at the weight you used for last week’s first exercise. If you feel you could have chosen a better weight, make sure to do that this time around. The first exercise is meant to shock your body and nervous system, but that only works if you reach that near failure state. Make sure you’re still looking at the rest times too. Notice that they are decreasing from week to week. 

Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Single

Double Kettlebell Front Squat

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Floor Squeeze Press - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Bent Over Dumbbell Row - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Plank - Exercise #3

Reps: 60 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 4 times

Lateral Delt Raise - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: 45 seconds More Exercise Detail
Burner - Complete 2 times

Erg

Reps: 500 meters
Rest: 90 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 10 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10 each side, 3x through More Exercise Detail
Single

Pullup/Negative Pullup/Leg Assisted

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Alpha Press - Exercise #1

Reps: 10 each side
Rest: none More Exercise Detail

Face Pulls - Exercise #2

Reps: 12
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each side
Rest: 60 seconds More Exercise Detail
Superset - Complete 4 times

Push Up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Bicep Curl - Exercise #2

Reps: 15
Rest: 45 seconds More Exercise Detail
Burner - Complete 4 times

Rope Pull: 2 Hand Downward Pull

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 10 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10, 3x through More Exercise Detail
Single

Trap Bar Deadlift

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Push up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

TRX Rows - Exercise #2

Reps: 10
Rest: none More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 45 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 4 times

Kettlebell Swing - Exercise #1

Reps: 15
Rest: none More Exercise Detail

Cuban Press - Exercise #2

Reps: 10
Rest: 45 seconds More Exercise Detail
Burner - Complete 5 times

Versa Climber

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 10 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Single

Floor Press

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Pullup/Negative Pullup/Leg Assisted - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Split Squat - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Single Arm Kneeling Overhead Press - Exercise #3

Reps: 6 each arm
Rest: 60 seconds More Exercise Detail
Superset - Complete 4 times

Plank Up - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Band Pull - Exercise #2

Reps: 6
Rest: 45 seconds More Exercise Detail
Burner - Complete 5 times

SkiErg

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 11 - Workout #1

Welcome to the last two weeks of training! Continue to add weight to every exercise if you are able to complete your sets without reaching technical failure. Strive to improve your times or distances during the burner portion of each workout. If you aren’t already, begin recording the weights you use for each exercise. This is a great way to set yourself up for future success. Now is also a great time to start thinking about how you’ll continue your exercising once this program is over. Feel free to start this program over, or ask one of the personal trainers in the main office for advice.

Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Single

Double Kettlebell Front Squat

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Floor Squeeze Press - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Bent Over Dumbbell Row - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Plank - Exercise #3

Reps: 60 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Lateral Delt Raise - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: 30 seconds More Exercise Detail
Burner - Complete 2 times

Erg

Reps: 500 meters
Rest: 60 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 11 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

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Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10 each side, 3x through More Exercise Detail
Single

Pullup/Negative Pullup/Leg Assisted

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Alpha Press - Exercise #1

Reps: 10 each side
Rest: none More Exercise Detail

Face Pulls - Exercise #2

Reps: 12
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each side
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Push Up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Bicep Curl - Exercise #2

Reps: 15
Rest: 30 seconds More Exercise Detail
Burner - Complete 4 times

Rope Pull: 2 Hand Downward Pull

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 11 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10, 3x through More Exercise Detail
Single

Trap Bar Deadlift

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Push up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

TRX Rows - Exercise #2

Reps: 10
Rest: none More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 45 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Kettlebell Swing - Exercise #1

Reps: 15
Rest: none More Exercise Detail

Cuban Press - Exercise #2

Reps: 10
Rest: 30 seconds More Exercise Detail
Burner - Complete 5 times

Versa Climber

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 11 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Single

Floor Press

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Pullup/Negative Pullup/Leg Assisted - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Split Squat - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Single Arm Kneeling Overhead Press - Exercise #3

Reps: 6 each arm
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Plank Up - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Band Pull - Exercise #2

Reps: 6
Rest: 30 seconds More Exercise Detail
Burner - Complete 5 times

SkiErg

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 12 - Workout #1

Great job on making it this far! Hopefully you’ve learned a lot about weight lifting and will continue exercising in the future to improve your overall wellbeing. Coming up next week are a variety of free group fitness classes offered at UREC. This may be a good time to let your body have a break by changing up the stimulus before you begin a new routine. UREC hopes you’ve had fun while participating in this program and ASWSU looks forward to seeing your application for the $1000 scholarships.

Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Single

Double Kettlebell Front Squat

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Floor Squeeze Press - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Bent Over Dumbbell Row - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Plank - Exercise #3

Reps: 60 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Lateral Delt Raise - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: 30 seconds More Exercise Detail
Burner - Complete 2 times

Erg

Reps: 500 meters
Rest: 60 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 12 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10 each side, 3x through More Exercise Detail
Single

Pullup/Negative Pullup/Leg Assisted

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Alpha Press - Exercise #1

Reps: 10 each side
Rest: none More Exercise Detail

Face Pulls - Exercise #2

Reps: 12
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each side
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Push Up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Bicep Curl - Exercise #2

Reps: 15
Rest: 30 seconds More Exercise Detail
Burner - Complete 5 times

Rope Pull: 2 Hand Downward Pull

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 12 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10, 3x through More Exercise Detail
Single

Trap Bar Deadlift

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Push up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

TRX Rows - Exercise #2

Reps: 10
Rest: none More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 45 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Kettlebell Swing - Exercise #1

Reps: 15
Rest: none More Exercise Detail

Cuban Press - Exercise #2

Reps: 10
Rest: 30 seconds More Exercise Detail
Burner - Complete 6 times

Versa Climber

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 12 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Single

Floor Press

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Pullup/Negative Pullup/Leg Assisted - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Split Squat - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Single Arm Kneeling Overhead Press - Exercise #3

Reps: 6 each arm
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Plank Up - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Band Pull - Exercise #2

Reps: 6
Rest: 30 seconds More Exercise Detail
Burner - Complete 6 times

SkiErg

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail