First

Step Program (Phase I)

Week 1 Musc. Strength- Interval

Day 1:
Cardio/Core *3 Rounds* 1.) 15 Body squats w/ arm circles -->30 sec. MB Stair walk 2.) 15(E) Windmills -->30 sec. MB Jumping jacks 3.) 15 Knee-up sliding crunches -->30 sec. flutter kicks *Followed by* --> 15 min incline walk --> 10 min static stretch Cardio/Core *2 Rounds* 1.) 20 body squats w/ arm circles -->12(E) Charleston's 2.) 20(E) Walking lunges -->12(E) Windmills

Day 2:
Upper Body *3 Rounds* 1.) 15 Wide chest press (machine) --> 30 sec. plate tricep kickbacks 2.) 15 Shoulder press (machine) -->30 sec. Lateral plate flies 3.) 15 Seated cable row -->30 sec. Bosu push-up 'pose' *(1 min rest after S.S.)*

Day 3:
Cardio/Core *3 Rounds* 1.) 15 MB slams --> 30 sec. Sky-hip-toes 2.) 15(E) R. band oblique twists --> 30 sec. Mtn. climbers 3.) 15 KB sit-ups -->30 Sec. plank *Followed by* -->15 min stationary bike --> 10 min static stretch Cardio/Core *2 Rounds* 1.) 20 R. band row -->12(E) R. band oblique twist 2.) 20 R. band tri. kickbacks -->12(E) R. band front/lat raise

Day 4:
Lower Body *3 Rounds* 1.) 15 Leg press --> 30 sec. body squat 2.) 15 Quad ext. --> 30 sec. walking lunge 3.) 15 BB RDL's --> 30 sec. R. band GM's *(1 min rest after S.S.)*

2 Musc. Strength- Interval

Total Body *2 Rounds* 1.) 20 TRX speed squats --> 12 MB wall-shots 2.) 20 TRX back rows --> 12 MB slams 3.) 20 Battle Rope (Slams) -->12(E) MB oblique wall-shots *(1 min rest after S.S.)*

Total Body *2 Rounds* 1.) 20 DB Thrusters (box) -->12(E) DB step-ups w/press (cons.) 2.) 20 Freemotion GM's --> 12(E) FM reverse lunge w/row 3.) 20 KB swings -->12 SB bradford press *(1 min rest after S.S.)*

3 Musc. End.- Daynamic

*Followed by* -->20 min Incline walk -->10 min Static stretch Core/Core *3 Rounds* 1.) 10(E) Hamstring walks 2.) 20 MB jumping jacks 3.) 30 sec. Mtn. climber 4.) 10(E) charlestons 5.) 20 Windmills 6.) 30 sec. stair walk *Followed by* -->15 min Stationary bike -->10 min Static stretch Core/Core *1 Round* 1.) 10 min Dynamic W.U. 2.) 2 Mile incline walk 3.) 10 min static stretch

Upper Body *3 Rounds* 1.) 10 (alt) chest press 1a.) 20 R. band standing chest flies -->30 sec. R. band kickbacks 2.) 10 SB bradford press 2a.) 20 TRX back rows -->30 sec. R. band lat/front flies *(1 min rest after S.S.)*

*Followed by* -->10 min Arm bike -->10 min Static stretch Core/Core *3 Rounds* 1.) 10(E) DB lat. Slide w/raise 2.) 20(E) MB lunge w/ twist 3.) 30 sec. DB reach-ups 4.) 10(E) R. band oblique twist 5.) 20 MB sky-hip-toes 6.) 30 sec. MB wall-sit *Followed by* -->20 min Incline walk -->10 min Static stretch Core/Core *1 Round* 1.) 800m row 2.) 1 mile bike 3.) 10 min arm bike 4.) 10 min static stretch

Lower Body *3 Rounds* 1.) 10(E) SL leg press 1a.) 20 quad ext --> 30 sec. TRX speed squat 2.) 10(E) cons. Step-ups 2a.) 20 BB RDL's -->30 sec. walking lunge *(1 min rest after S.S.)*

Total Body *2 Rounds* 1.) 15 DB (box) thrusters 1a.) 30 sec. rope slam 2.) 15 KB swings 2a.) 30 sec. BB bosu pose 3.) 15 DB RDL's 3a.) 30 sec. (alt) DB step-ups 4.) 15 windmills 4a.) 30 sec. split jumps

Total Body *2 Rounds* 1.) 15 MB wall-shots 1a.) 30 sec. MB stair walk 2.) 15 MB slams 2a.) 30 sec. MB walking lunge 3.) 15(E) MB oblique wall-shots 3a.) 30 sec. MB jump jax 4.) 15(E) MB lateral lunge 4a.) 30 sec. plank

Musc. End.- Dynamic 5

Carido Circuit

Core/Core *3 Rounds* 1.) 1 mile bike (sprint) 2.) 1 min. body squat 3.) 30 sec. walking lunge

Upper Body *3 Rounds* -->(30 sec. rep/30 sec. rest) 1.) BB thrusters 2.) Battle rope (hip toss) 3.) KB swings 4.) KB farmers walk

Core/Core *3 Rounds* 1.) 400m row (sprint) 2.) 4(trips) MB stair walk 3.) 200m row (sprint) 4.) 2(trips) MB stair walk 5.) 100m row (sprint) 6.) 1(trip) MB stair walk

Lower Body *3 Rounds* -->(30 sec. rep/30 sec. rest) 1.) TRX squat jumps 2.) TRX split jumps 3.) Jump rope 4.) Bosu wall-sit

Carido Circuit

Core/Core *2 Rounds* *1 min. reps/30 sec. rest)* 1.) 4-way R. band shoulder seq. 2.) DB Hamstring walks 3.) MB lunge w/ twist 4. DB lat. Slide w/ front raise -->(1 min. rest after round) *Followed by* 1.) 30 min. incline walk 2.) 10 min. static stretch

Total Body *2 Rounds* 1.) 400m row (interval) 2.) 20 KB swings 3.) 15 TRX squat jumps 4.) 10(E) MB oblique wall-shots 5.) 5 Inchworms w/push-ups -->(1 min. rest after round)

Core/Core *2 Rounds* 1.) 1 mile Bike (interval) 2.) 30 sec. Burpees 3.) 1 mile Incline walk 4.) 30 sec. Mtn. climbers -->(1 min. rest after round) *Followed by* 1.) 15 min. static stretch

Total Body *2 Rounds* 1.) 15 Walking KB swings 2.) 15 KB frog jumps 3.) 15 BB bradford press 4.) 15 BB upright row 5.) 1 min jump rope -->(1 min. rest after round)