Each Round Consists of 3 Exercises performed in 2 Sets: 16 Reps, 12 Reps. 3 Rounds of Legs, 3 Upper Body Rounds: Chest & Triceps, Back & Biceps, Shoulders. Some rounds have additional bonus burn exercise

Phase 1 | Isolated Cardio & Strength

Total Body Series. 8 Rounds of slower paced (2/2 count, 4/4 count) exercises: 3 Rounds for Legs, 5 Upper Body Rounds

Finisher Training Series. Each Round consists of: 3 Sets of 12 Reps Chased by a "Finisher" Move

Phase 1 | Isolated Cardio & Strength

Finisher Training Series. Each Round consists of: 3 Sets of 12 reps and Chased by a "Finisher" move

Upper/Lower Training Series. 5 Rounds of Lower Body exercises comprised of: 12 Reps Lighter Weight, 10 Reps Medium Weight, 8 Reps Heaviest Weight, 10 Reps Medium Weight, 12 Reps Lighter Weight Ends at 39 Minutes Bonus: Lying Conditioning Work for 18 Minutes

Phase 1 | Isolated Cardio & Strength

Upper/Lower Training Series. Each Round Consists of: 12 Reps Lighter Weight, 10 Reps Medium Weight, 8 Reps Heaviest Weight, 10 Reps Medium Weight, 12 Reps Lighter Weight. 2 Rounds for Chest, Back, Biceps, & Triceps 1 Superset Round for Shoulders

Total Body Series 4 Rounds Consisting of: Lower Body, Upper Body, Upper Body, Core. Circuit Fashion and Higher Reps

Phase 2 | Athletic Movements & Compound Exercises

Total Body Series 7 Rounds Total: Work Opposing Muscle Groups In Each Round

Gym Style Series: Traditional no frills workout for the Chest & Triceps. Each round is approximately 3 sets of 12 reps in either a 2/2, 3/1, 6/2 rep count: 5 Rounds Chest, 1 Transition Round, 3 Rounds Triceps. Pair with Pages 27 & 28 for a Total Body Week of Strength Training

Phase 2 | Athletic Movements & Compound Exercises

Gym Style Series: Traditional no frills workout for the Back, Biceps, & Shoulders. Each round is approximately 10 reps of 4/4, 2/2 count exercises: 3 Rounds For Back, 2 Rounds For Shoulders, 3 Rounds For Biceps. Pair with Page 26 & 28 for a Total Body Week of Strength Training

Upper/Lower Training Series. 6 Rounds grouped as Follows: 3 Rounds of Chest, Shoulders, Triceps, 3 Rounds of Back, Biceps, Core. Aiming for 16 Reps per exercise or weights that are 65% of your one rep max

Phase 2 | Athletic Movements & Compound Exercises

Upper/Lower Training Series: 3 Rounds of 3 sets of 3 Exercises for the Legs

Total Body Training Series. Just as the name states, there are MANY reps for each exercise. Grab light weights, but don't be fooled! This is hard.

Phase 3 | Both Compound Cardio and Weight Exercises

Total Body Series. 6 Rounds of approximately 12-16 reps in a 2/2 count. Round Breakdown: Legs, Shoulders, Legs, Chest & Back, Legs, Triceps & Biceps

Phase 1 | Week 1 Aiming for weights that are 75% of your 1 Rep Max, or weights with which you can comfortably do approx. 15 reps. No weight may be necessary at all for the first time through. Legs are tricky!

Phase 3 | Both Compound Cardio and Weight Exercises

Phase 1 | Week 2 Aiming for weights that are 75% of your 1 Rep Max, or weights with which you can comfortably do approx. 15 reps. No weight may be necessary at all for the first time through. Legs are tricky!

Upper/Lower Training Series. 5 Rounds focusing on one Muscle Group per Round: Back, Chest, Triceps, Shoulders, Biceps. Rep Patterns are a combination of 4/4, 2/2, and Singles Band work finishes most of the rounds for a Bonus Burn

Phase 3 | Both Compound Cardio and Weight Exercises

Upper/Lower Training Series. Workout consists of: 5 Rounds of Standing Leg Work, 3 Rounds of Floor work for the Legs and Core

Total Body Series. Perform Exercises in the following manner: Half Way up 8 times, Half Way down 8 times, Full Range of motion 8 times

Phase 4 | Explosive Cardio and Compound Weights

Peripheral Heart Action (PHA) training is a type of Circuit Training that alternates upper and lower body resistance exercises and intersperses short bursts of Cardio so your heart rate remains elevated throughout the session. This conditions the heart whilst the resistance exercises tone and strengthen all around the body. Step is used, but can easily be modified without one. Pace is 135 BPM