BACK TOBASICS4 WEEK BODY WEIGHTEXERCISE PROGRAM

DisclaimerAll materials provided are for educationalpurposes only, and is not to be used formedical advice, diagnosis or treatment. Always consult your physician beforebeginning any exercise program. You shouldbe in good general and physical health priorto starting this or any other fitness program.

Need help with an exercise?On each day of the program, you will see thisvideo icon.

Click this icon to see a quick video of one ofour LIV North staff completing a fewrepetitions of each exercise.

If you are still stuck, let us know! We areavailable anytime at Optimal@livnorth.com.

Remove any plyometric (jumping) exercisesReduce number of repetitionsReduce number of setsIncrease rest timeDo exercise on incline

Include all plyometric exercisesIncrease number of repetitionsTake all included progressionsFollow program with DumbbellsAdd extra setsIt is not recommended to reduce rest times

This program is designed to be completed at home or in the gym,with just your bodyweight! Make any adjustments you need to suityour current fitness levels using the following recommendations:

How to Decrease Difficulty

How to Increase Difficulty

HOW TO USE THIS PROGRAM

Indicates an exercises that you can add or remove weights depending on fitness level

Indicates an exercises that you can add or remove the plyometric component depending on fitnesslevel

Indicates an exercise that you can add or remove incline/decline depending on fitness level (decline= more challenging, incline = less challenging)

LEGEND

This program is based on Circuit Style Training. That means youwill be performing 3 or more exercises in a row with minimal rest,and taking a longer rest at the end. You will repeat these threeexercises a noted number of times. You should complete allrounds of Circuit #1 before moving on to Circuit #2. Warming Up Warms ups are a necessary evil of effective workouts! Get yourblood flowing and warm up your body for 3-5 minutes beforebeginning. Go for a walk, do some skipping - get your heart rateslightly elevated and get the joints moving!

Cooling Down & StretchFor best results & to reduce the likelihood of injuries, pleasestretch out the parts of the body you exercised. Add in another 3-5minute walk if you can at a slower pace.

HIIT TrainingThis program has strength circuits and HIIT days. On HIIT days,you want to push yourself as hard as you can, get your heart rateup and really challenge yourself. It is not recommended that youuse heavy weights on HIIT days.

Bonus WorkoutsEach week has a bonus Ab workout & recommended CardioSession. You can super charge results by adding in these bonusworkouts.

THINGS TO REMEMBER

Tracking progress is one of the most effective ways to staymotivated. When you see something working, you're more likely tostick to it! Here are the best ways to track progress during the 4-week Home Stay program.

Measurements Measurements are a much better indicator of progress. Muscle ismore dense than body fat, so if you lose body fat (even if you don'tlose weight!) you will notice a loss in inches. Some good places tomeasure: chest, waist, arms, hips, thighs. Record themeasurements to compare later.

PicturesTaking photos can help you see the difference a fitness program ismaking for you! Take a photo from the front and side in what everclothing you're most comfortable. Remember to take subsequentphotos at the same time and same location (so the lighting is thesame!)

NotesMake notes on how you feel. Write out how you feel after eachworkout and see the progress of your energy, ability andmotivation.

TRACKING PROGRESS

THE PROGRAMWEEK #1

WEEK 1 - DAY 1Upper Body

Circuit #112 Push Ups12 Tricep Dips12 Supermans20 Up & Down Planks (10 per side)Repeat 3 timesRest 45 - 60 seconds in between rounds

Circuit #212 Walkout Push Ups24 Downdog Toe Touches (12 per side)12 Crab Toe Touches45 sec PlankRepeat 3 timesRest 45 - 60 seconds in between rounds

10 Burpees50 Jump Ropes30 Skaters (15 per side)50 High Knees (25 per side)30 Mountain Climbers (15 per side)

Repeat 3-5 timesRest 45 - 60 seconds in between rounds

HIIT WEEK 1 - DAY 2

Circuit #1 15 Squats30 Reverse Lunges (15 per side)15 Glute Bridges24 Step Ups (12 per side)Repeat 3 timesRest 45 - 60 seconds in between rounds

Circuit #224 Lunge to Knee Drive (12 per Side)15 Sumo Squats24 Curtsy Lunges (12 per side)30 Fire Hydrants (15 per side) Repeat 3 timesRest 45 - 60 seconds in between rounds

Lower BodyWEEK 1 - DAY 3

WalkRunSkippingBikingStairs

Ab Circuit30 Alternating Jackknives (15 per side)15 Sit Ups30 Bicycles (15 per side)30 Russian Twists30 Scissors Repeat 4 timesRest 45 - 60 seconds in between rounds

CardioPerform 20 minutes of steady state cardio

Abs & CardioWEEK 1 - OPTIONAL

THE PROGRAMWEEK #2

15 Jumping Jack Burpees15 Skaters15 Plank Jacks30 Knee Repeaters (15 per side)15 Jump Squat Forward & Fast Feet Back

Repeat 3-5 timesRest 45 - 60 seconds in between rounds

HIIT WEEK 2 - DAY 1

Circuit #1 15 Sumo Squats12 Lay-Down Push Ups24 Split Squats (12 per side)12 Tricep DipsRepeat 3 timesRest 45 - 60 seconds in between rounds Circuit #215 Jumping Squats12 Supermans with Pull Down24 Knee Ups (12 per side)45 Sec Plank Shoulder Taps Repeat 3 timesRest 45 - 60 seconds in between rounds

Full Body WEEK 2 - DAY 2

10 Burpees50 Jump Ropes30 Skaters50 High Knees (15 per side)30 Mountain Climbers30 Crab Toe Touches

Repeat 3-5 timesRest 45 - 60 seconds in between rounds

HIIT WEEK 2 - DAY 3

WalkRunSkippingBikingStairs

Ab Circuit30 Alternating Jackknives (15 per side)15 V-Sits30 Bicycles (15 per side)30 Mountain Climbers (15 per side)30 Scissors Repeat 4 timesRest 45 - 60 seconds in between rounds

CardioPerform 20 minutes of steady state cardio

Abs & CardioWEEK 2 - OPTIONAL

THE PROGRAMWEEK #3

WEEK 3 - DAY 1Upper Body

Circuit #1

15 Push Ups15 Tricep Dips15 Supermans with Pull Down24 Up & Down Planks (12 per side)Repeat 3 timesRest 45 - 60 seconds in between rounds

Circuit #2

15 Walkout Push Ups15 Downdog Toe Touches30 Crab Toe Touches60 sec Plank with shoulder tapsRepeat 3 timesRest 45 - 60 seconds in between rounds

12 Burpees50 Jump Ropes30 Skaters (15 per side)50 High Knees (15 per side)30 Mountain Climbers (15 per side)

Repeat 3-5 timesRest 45 - 60 seconds in between rounds

HIIT WEEK 3 - DAY 2

Circuit #1 15 Squats with Pulse30 Reverse Lunges (15 per side) with pulse15 Elevated Glute Bridges24 Step Ups (12 per side)Repeat 3 timesRest 45 - 60 seconds in between rounds

Circuit #230 Lunge to Knee Drive (15 per Side)15 Sumo Squats24 Curtsy Lunges (12 per side)30 Fire hydrants (15 per side) Repeat 3 timesRest 45 - 60 seconds in between rounds

Lower BodyWEEK 3 - DAY 3

WalkRunSkippingBikingStairs

Ab Circuit30 Alternating Jackknives (15 per side)15 Sit Ups30 Bicycles (15 per side)30 Russian Twists30 Scissors Repeat 4 timesRest 45 - 60 seconds in between rounds

CardioPerform 20 minutes of steady state cardio

Abs & CardioWEEK 3 - OPTIONAL

THE PROGRAMWEEK #4

20 Jumping Jack Burpees40 Skaters (20 per side)20 Plank Jacks30 Knee Repeaters (15 per side)15 Jump Squat Forward & Fast Feet Back50 Fast Punches

Repeat 3-5 timesRest 45 - 60 seconds in between rounds

HIIT WEEK 4 - DAY 1

Circuit #1 20 Sumo Squats15 Lay-Down Push Ups30 Split Squats (15 per side)30 Up & Down Planks (15 per side)Repeat 3 timesRest 45 - 60 seconds in between rounds Circuit #215 Jumping Squats15 Tricep Dips30 Step Ups (15 per side)60 Sec Plank JacksRepeat 3 timesRest 45 - 60 seconds in between rounds

Full Body WEEK 4 - DAY 2

15 Burpees50 Jump Ropes30 Skaters (15 per side)50 High Knees (15 per side)30 Mountain Climbers

Repeat 3-5 timesRest 45 - 60 seconds in between rounds

HIIT WEEK 4 - DAY 3

Congratulat ions on completing the 4 weekBack to Basics program!

We hope you enjoyed the program and arefeel ing stronger, healthier, and moreconfident in your abi l i t ies!

Feel free to repeat this program with somevariat ions to continue your success, or chatwith the staff at your local LIV Northmanaged faci l i ty about having apersonal ized f i tness plan made for you!

If you have feedback, we would love to hearit ! Contact us at Optimal@livnorth.com.

YOU MADE IT!

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