WEEK 1WorKouT A WorKouT B

round 1 round 2 round 1 round 2

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT

1 TWO ARM KETTLEBELL SWINGS

2 PUSH UPS

3 BURPEES

4 ABS IN AND OUTS

5 DOUBLE BENT OVER DUMBBELL ROWS

6 STATIONARY LUNGE

(5 PER SIDE THEN SWITCH)

7 SWISS BALL PLANK

8 KB GOBLET SQUAT

9 JUMPING JACKS

10 SIDE PLANK REACH UNDERS

WEEK 2WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 TWO ARM KETTLEBELL SWINGS

2 PUSH UPS

3 BURPEES

4 ABS IN AND OUTS

5 DOUBLE BENT OVER DUMBBELL ROWS

6 STATIONARY LUNGE

(5 PER SIDE THEN SWITCH)

7 SWISS BALL PLANK

8 KB GOBLET SQUAT

9 JUMPING JACKS

10 SIDE PLANK REACH UNDERS

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

30SEC

10 2 18MIN

15SEC

90SEC

+ x

TRACKING SHEETworkout #1, weeks 1 & 2

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

30SEC

10 3 27MIN

15SEC

90SEC

+ x

WEEK 1WorKouT A WorKouT B

round 1 round 2 round 1 round 2

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT

1 TWO ARM KETTLEBELL HIGH PULLS

2 HINDU PUSHUPS

3 JUMP SQUATS

4 LYING HIP THRUSTS OR HIP BRIDGE

5 DUMBBELL CLEAN AND PRESS

6 ALTERNATE REVERSE LUNGE

AND BICEPS CURL

7 STABILITY/SWISS BALL V-UPS

8 KETTLEBELL PULLOVER

9 SPRAWLS

10 PLANK BODY RAISE

WEEK 2WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 TWO ARM KETTLEBELL HIGH PULLS

2 HINDU PUSHUPS

3 JUMP SQUATS

4 LYING HIP THRUSTS OR HIP BRIDGE

5 DUMBBELL CLEAN AND PRESS

6 ALTERNATE REVERSE LUNGE

AND BICEPS CURL

7 STABILITY/SWISS BALL V-UPS

8 KETTLEBELL PULLOVER

9 SPRAWLS

10 PLANK BODY RAISE

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

30SEC

10 2 18MIN

15SEC

90SEC

+ x

TRACKING SHEETworkout #2, weeks 1 & 2

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

30SEC

10 3 27MIN

15SEC

90SEC

+ x

WEEK 4WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL CLEANS

2 PIKE PUSH UPS

3 SPLIT SQUATS

4 ABS BICYCLE

5 RENEGADE ROWS

DUMBBELL/KETTLEBELL

6 FRONT LUNGE AND DUMBBELL PRESS

7 STABILITY/SWISS BALL TRICEP DIPS

8 KETTLEBELL FIGURE EIGHTS

9 BUNNY HOP SPRAWL

10 ALTERNATE LEG AND ARM LIFT

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

45SEC

10 3 35MIN

15SEC

90SEC

+ x

TRACKING SHEETworkout #3, weeks 3 & 4

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

45SEC

10 3 35MIN

15SEC

90SEC

+ x

WEEK 3WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL CLEANS

2 PIKE PUSH UPS

3 SPLIT SQUATS

4 ABS BICYCLE

5 RENEGADE ROWS

DUMBBELL/KETTLEBELL

6 FRONT LUNGE AND DUMBBELL PRESS

7 STABILITY/SWISS BALL TRICEP DIPS

8 KETTLEBELL FIGURE EIGHTS

9 BUNNY HOP SPRAWL

10 ALTERNATE LEG AND ARM LIFT

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

45SEC

10 3 35MIN

15SEC

90SEC

+ x

TRACKING SHEETworkout #4, weeks 3 & 4

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

45SEC

10 3 35MIN

15SEC

90SEC

+ x

WEEK 3WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 ALTERNATE ONE ARM KB SWINGS

2 DIVE BOMBERS

3 TUCK JUMPS

4 ABS V-UPS

5 DUMBBELL DEADLIFT AND CURL

6 PRISONER SQUATS

7 STABILITY/SWISS BALL PUSHUPS

8 PASS-PASS-PASS-PRESS

9 HIGH KNEE RUNS

10 TRICEP BOMBERS

WEEK 4WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 ALTERNATE ONE ARM KB SWINGS

2 DIVE BOMBERS

3 TUCK JUMPS

4 ABS V-UPS

5 DUMBBELL DEADLIFT AND CURL

6 PRISONER SQUATS

7 STABILITY/SWISS BALL PUSHUPS

8 PASS-PASS-PASS-PRESS

9 HIGH KNEE RUNS

10 TRICEP BOMBERS

WEEK 5WorKouT A WorKouT B

round 1 round 2 round 1 round 2

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL MILITARY PRESS

2 CLOSE GRIP PUSH UPS

3 SPEED SKATERS

4 ABS SPRING UPS

5 ALTERNATE TWO ARM ROWS

6 WARRIOR - SIDE LUNGE

7 SWISS BALL AB CRUNCHES

8 TWO HANDED DUMBBELL SQUAT AND PRESS

9 WIDE LEG RUNS

10 PLANK TO PUSHUPS

WEEK 6WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL MILITARY PRESS

2 CLOSE GRIP PUSH UPS

3 SPEED SKATERS

4 ABS SPRING UPS

5 ALTERNATE TWO ARM ROWS

6 WARRIOR - SIDE LUNGE

7 SWISS BALL AB CRUNCHES

8 TWO HANDED DUMBBELL SQUAT AND PRESS

9 WIDE LEG RUNS

10 PLANK TO PUSHUPS

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 2 28MIN

15SEC

2MIN

+ x

TRACKING SHEETworkout #5, weeks 5 & 6

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

2MIN

+ x

TRACKING SHEETworkout #6, weeks 5 & 6

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

WEEK 6WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL ALTERNATE CLEAN

2 PUSHUPS WITH KNEE TO CHEST

3 DEEP JUMP SQUATS

4 RUSSIAN ABS TWIST

5 CROSS BODY CLEAN AND PRESS

6 CROSSACK LUNGE

7 SWISS BALL LEG CURLS

8 KETTLEBELL ALTERNATE STANDING PRESS

9 SIDE PLANK JUMPS

10 TABLE MAKERS

WEEK 5WorKouT A WorKouT B

round 1 round 2 round 1 round 2

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL ALTERNATE CLEAN

2 PUSHUPS WITH KNEE TO CHEST

3 DEEP JUMP SQUATS

4 RUSSIAN ABS TWIST

5 CROSS BODY CLEAN AND PRESS

6 CROSSACK LUNGE

7 SWISS BALL LEG CURLS

8 KETTLEBELL ALTERNATE STANDING PRESS

9 SIDE PLANK JUMPS

10 TABLE MAKERS

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 2 28MIN

15SEC

2MIN

+ x

TRACKING SHEETworkout #7, weeks 7 & 8

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

WEEK 8WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL DOUBLE SWINGS

2 PUSHUPS WITH KNEE TO ELBOW

3 JUMP SQUATS SIDE LEG LIFTS

4 SPREAD EAGLE SIT UPS

5 FLOOR CHEST PRESS

6 ALTERNATE SIDE LUNGES (WITH PRESS OUT)

7 SWISS BALL ROLL OUTS

8 SQUAT AND HIGH PULL

9 ALTERNATE FRONT KICKS

10 TABLE MAKER KICK UPS

WEEK 7WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL DOUBLE SWINGS

2 PUSHUPS WITH KNEE TO ELBOW

3 JUMP SQUATS SIDE LEG LIFTS

4 SPREAD EAGLE SIT UPS

5 FLOOR CHEST PRESS

6 ALTERNATE SIDE LUNGES (WITH PRESS OUT)

7 SWISS BALL ROLL OUTS

8 SQUAT AND HIGH PULL

9 ALTERNATE FRONT KICKS

10 TABLE MAKER KICK UPS

TRACKING SHEETworkout #8, weeks 7 & 8

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

WEEK 7WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL SNATCH

2 PUSH UP JACKS - PUSHUPS WITH LEG SPLITS

3 JUMP FWD SQUAT & TWO JUMP BACK

4 V-SIT SCISSORS

5 ALTERNATE SHOULDER PRESS

6 SQUAT TO FRONT AND REAR LUNGE

7 SWISS BALL PIKE

8 MAXWELL MANMAKERS

(CLEAN - BURPEE - PUSHUPS)

9 HALF BURPEES WITH PIKE

10 MOUTAIN CLIMBERS

WEEK 8WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 KETTLEBELL SNATCH

2 PUSH UP JACKS - PUSHUPS WITH LEG SPLITS

3 JUMP FWD SQUAT & TWO JUMP BACK

4 V-SIT SCISSORS

5 ALTERNATE SHOULDER PRESS

6 SQUAT TO FRONT AND REAR LUNGE

7 SWISS BALL PIKE

8 MAXWELL MANMAKERS

(CLEAN - BURPEE - PUSHUPS)

9 HALF BURPEES WITH PIKE

10 MOUTAIN CLIMBERS

TRACKING SHEETworkout #9, weeks 9 & 10

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

WEEK 9WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 SPRAWLS

2 PUSH UPS

3 REVERSE LUNGE AND KNEE RAISE

4 PLANK WITH ALTERNATE LEG RAISE

5 JUMPING JACKS

6 PIKE PUSH UPS

7 JUMP SQUATS

8 ALTERNATE LEG AND ARM RAISE

9 ABS KNEE GRAB V-UPS

10 FROG THRUSTS AND SPRAWLS (SPEED)

WEEK 10WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 SPRAWLS

2 PUSH UPS

3 REVERSE LUNGE AND KNEE RAISE

4 PLANK WITH ALTERNATE LEG RAISE

5 JUMPING JACKS

6 PIKE PUSH UPS

7 JUMP SQUATS

8 ALTERNATE LEG AND ARM RAISE

9 ABS KNEE GRAB V-UPS

10 FROG THRUSTS AND SPRAWLS (SPEED)

TRACKING SHEETworkout #10, weeks 9 & 10

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

WORK TIME REST TIME EXERCISES REST BETWEEN SETS ROUNDS TOTAL WORKOUT TIME

60SEC

10 3 41MIN

15SEC

90SEC

+ x

WEEK 9WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 HALF BURPEE THRUSTERS

2 SIDE REACH PUSH UPS

3 WARRIOR LUNGE

4 PLANK ROLL

5 HIGH KNEES RUNS

6 PUSH UP PLANK KICK THROUGHS

7 HINDU SQUATS

8 UPPER BODY SUPERMAN/WOMAN

9 LYING SCISSOR KICKS

10 SIDE TO SIDE JUMPS

WEEK 10WorKouT A WorKouT B

round 1 round 2 round 3 round 1 round 2 round 3

# EXErCISES rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT rEpS WT

1 HALF BURPEE THRUSTERS

2 SIDE REACH PUSH UPS

3 WARRIOR LUNGE

4 PLANK ROLL

5 HIGH KNEES RUNS

6 PUSH UP PLANK KICK THROUGHS

7 HINDU SQUATS

8 UPPER BODY SUPERMAN/WOMAN

9 LYING SCISSOR KICKS

10 SIDE TO SIDE JUMPS