Replay The Series
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WHICH WORKOUT DO YOU WANT TO PERFORM?


Choose the individual workout you need to follow today.
PHASE 1
PHASE 2
workout 2
workout 1
workout 3
workout 1
workout 2
workout 3

Consult your doctor or health care professional before starting this or any other exercise program

YOUR WORKOUT CALENDAR

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Workout 1 Workout 2 Rest Workout 1
 Workout 3 Rest Rest

DETAILS FOR PHASE 1, WORKOUT 1

MOVEMENT TIME INT RIBS  
         
Treadmill (or modality of your choice) 60s 06 60 WORKOUT GUIDELINES
  1. Attempt to raise Intensity Level by at least 1 every 2 weeks
  2. Set up your area with all equipment that you'll need ahead of time, for efficiency when you start working out
  3. Have a watch or clock close by to stick to work and rest times
  4. Maintain good form on each exercise for the length of the work bout. Take short breaks if necessary, but work the whole time
  5. Listen to your body. Push yourself to achieve, but if you experience anything that doesn't feel "right," stop exercising!

INTENSITY SCALE
01 - Sitting in chair, normal breathing
03 - Brisk walk, slightly increased breathing
06 - Heavy jog, deep but controlled breathing
10 - Sprint Speed, heavy and intense breathing

ABBREVIATIONS KEY
RIBS - Rest In Between Sets
ETO - Exchange Time Only (time it takes to set up and begin next movement)
INT - Intensity (see below scale)
s - seconds
e - each


REPEAT 3X      
DB Deadlift Row 30s 06 ETO
MB 1-Arm Pushup 30s 06 ETO
DB Front Lunge & Overhead Press 30s 06 ETO
REPEAT 3X      
REST AFTER 3RD ROUND     90s
       
Treadmill (or modality of your choice) 60s 06 60
REPEAT 3X      
Front Bridge
 30s 06 ETO
SB Hip Raise
 30s 06 ETO
SB Hamstring Curl 30s 06 ETO
REPEAT 3X      
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