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2 chairs (optional). Use the spaces provided for each exercise to record the number of reps you performed and the weight you lifted. If using a Resistance Band, indicate the color used.
WEEK 1
WEEK 2
WEEK 3
WEEK 5
R R R R
WEEK 6
R R R R
WEEK 7
WO R K S H E E T
01
R R
R R R R W W W W W W R R R R R R R R R R W W W W R R R R R R W W W W W W W W W W
R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W
R R R R W W W W W W R R R R R R R R R R W W W W R R R R R R W W W W W W W W W W
R R R R R R R R R R R R R R R R R R R R
02
R R
03
R R
R R R R R R R R R R R R R R R R
W W W W W W
R R R R R R R R R R
04
Lunge Curls
R R
05
Hammer Kick
R R
06
Frog Push-Ups
R R
07
L Chin-Ups
R R
08
Fly Blaster
R R
W W W W
R R R R R R
09
R R
10
R R
UPPER PLUS
Equipment needed: PowerStands, Dumbbells or Resistance Band, pull-up bar, mat, Results and Recovery Formula or water, and 2 chairs (optional). Use the spaces provided for each exercise to record the number of reps you performed and the weight you lifted. If using a Resistance Band, indicate the color used.
WEEK 1
WEEK 2
WEEK 3
WEEK 5
WEEK 6
WEEK 7
WO R K S H E E T
11
Spiderman Push-Ups
R R
R R R R W W W W W W R R R R R R R R R R W W W W R R R R R R W W W W W W W W W W
R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W
R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W
R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W
R R R R R R R R R R R R R R R R R R R R W W W W W W W W W W
R R R R R R R R R R R R R R R R R R R R
12
7-Point Pull-Ups
R R
13
Warrior Swim
R R
14
Pumper Curls
R R
15
R R
16
R R
17
Clean to Negative
R R
18
Shoulder Everything
R R
19
Bicep Everything
R R
PXINS1104
20
Combat Push-Ups
R R
UPPER PLUS
Equipment needed: PowerStands, Dumbbells or Resistance Band, pull-up bar, mat, and Results and Recovery Formula or water. Use the spaces provided for each exercise to record the number of reps you performed and the weight you lifted. If using a Resistance Band, indicate the color used.
WEEK 1 WEEK 2 WEEK 3 WEEK 5 WEEK 6 WEEK 7 WEEK 9 WEEK 10 WEEK 11 WEEK12
R = REPS W = WEIGHT
R R R R R R R R R
WO R K S H E E T
01
O Crunch Push-Ups
02
Pull-Up Crunch
03
04
05
Sumo Chair
06
Chuck-Ups
Position 1
Position 2
Position 3
07
Clink On Run
08
09
Balance Curls
10
Running Man
11
12
13
Mr. Moon
14
Kid Play
15
3&3
16
Dervish
17
Weighted Warrior
18
1&1
19
PXINS1103
20
Spiderman Jumps
Equipment needed: Dumbbells, pull-up bar, mat, and Results and Recovery Formula or water. Use the spaces provided for each exercise to record the number of reps you performed and the weight you lifted.
WEEK 1 WEEK 2
R R R R R R R R R R R R R R R R R R W W W R R R R R R R R R R R R W W W R R R W W W W W W
WEEK 3 WEEK 4
R
WEEK 5
R R
WEEK 6
R R
WEEK 7 WEEK 8
R R R
WO R K S H E E T
01
R R R R R R R R R R R R R R R R R R R R R R R R R R R R R R W W W W W W
02
R R R
R R
R R
R R
R R R
03
Scorpion Plank
R R R
R R
R R
R R
R R R
04
Banana Cannonball
R R R
R R
R R
R R
R R R
05
R R R
R R
R R
R R
R R R
06
Discus Throwers
R R R
R R
W W
R R
W W
R R
W W
R R
07
Warrior Bow
R R R
R R
R R
R R
R R R
R R
R R R
08
Scissor Climbers
R R R
R R
R R
R R
R R R
R R
R R R
R R R R R
09
R R R
R R
R R
R R
R R R
R R
R R R
10
Wood Chopper
R R R
R R
W W
R R
W W
R R
W W
R R R
W W W
R R
W W
R R R
W W W
R R
W W
ABS/CORE PLUS
Equipment needed: Dumbbells, pull-up bar, mat, and Results and Recovery Formula or water. Use the spaces provided for each exercise to record the number of reps you performed and the weight you lifted.
WEEK 1 WEEK 2
R R R R R R Time Time
WEEK 3 WEEK 4
R
WEEK 5
R R
WEEK 6
R R
WEEK 7 WEEK 8
R R R
WO R K S H E E T
11
R R R
12
Banana Mason
R R R
R R
R R
R R
R R R
13
Mixed Bike
Time
Time Time
Time Time
Time Time
Time
14
X Crunch
R R R
R R
R R
R R
R R R
15
R R R
R R
R R
R R
R R R
16
Seated Backstroke
R R R
R R
W W
R R
W W
R R
W W
R R R
17
R R R
R R
R R
R R
R R R
18
R R R
R R
R R
R R
R R R
19
Time
Time Time
Time Time
Time Time
Time
20
PXINS1102
Cherry Bomb
R R R
R R
R R
R R
R R R
ABS/CORE PLUS