38 Min | First 3 Rounds, 46 Min | With Bonus A, 52 Min | With Bonus B, 59 Min | With Bonus C Bonus C: Fast Freestyle Step: 8.3 Minutes

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!

3 Combinations & 3 Blasts Pace is 135 BPM

Phase 1 | Week 4 Aiming for weights that are 75% of your 1 Rep Max, or weights with which you can comfortably do approx. 15 reps.

7 Rounds Consisting of: An 8 Count Combination, a Blast, a Recovery. Grand Finale Bonus is 10 minutes of all the Combinations Twice Through.

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

Warm Up: 10 Minutes Mish Mash Bootcamp: 20 Minutes Legs & Shoulders Round 1: 6 Minutes Legs & Shoulders Round 2: 4 Minutes Legs & Shoulders Round 3: 8 Minutes Legs & Shoulders Round 4: 5 Minutes Legs & Shoulders Round 5: 7.5 Minutes

Phase 1 | Week 3 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 2 | Week 3 Aiming for weights that are 75-80% of your one rep max. Double Wave Loading technique: 12 Reps, 10 Reps, 8 Reps, 12 Reps, 10 Reps, 8 Reps

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

3 Combinations & 1 Blast

Phase 3 | Week 2. Repeating the exercises from Page 44, but aiming for reps that are 85% of your 1 rep max and 7 reps/exercise. Circuit Fashion So That Each Muscle Group Has Ample Time to Recover

Phase 3 | Week 1. 8 reps of each exercise at 80% of your 1 rep max Circuit Fashion So That Each Muscle Group Has Ample Time to Recover

Phase 3 | Week 3. Repeating the Exercises From Pages 42 & 45, but aiming for 6 reps or 90% of your one rep max

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

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

Workout: Ends at 41 Minutes. With Bonus 1: Ends at 47 Minutes. With Bonuses 1 & 2: Ends at 53 Minutes. With Bonuses 1, 2, & 3: Ends at 59 Minutes. With All 4 Bonuses: Ends at 64 Minutes. Pace is 132 BPM

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

Similar moves performed as: Kickboxing (Bootcamp) & Hi/Lo (Boogie). Workout: Ends 50 Minutes. With Bonuses: Ends at 65 Minutes. Bonus 1: All 3 Combos performed Bootcamp/Boogie. Bonus 2: All 3 Bootcamp Combos, then all 3 Boogie Combos. Pace is 140

Phase 3 | Week 2. Repeating Page 42, but with weights that are 85% of your one rep max and 7 reps per exercise Push/Pull Method So That Each Muscle Group Has Ample Time to Recover

5 Rounds. Workout Proper Ends at 37 Minutes. Bonus 1: Ends at 44 Minutes. Bonuses 1 & 2: Ends 52 Minutes. Bonuses 1, 2, & 3: Ends at 60 Minutes. All 4 Bonuses: Ends at 67 Minutes. Pace is 140 BPM

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

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 3 | Week 4. The last workout for Chest & Back. Aiming for 85% of your one rep max (weights from Page 45) and 8 reps to see if you are 5% stronger

Phase 3 | Week 3. Repeating Exercises from Pages 44 & 47, but aiming for 90% of your one rep max and/or 6 reps per exercise

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 3 | Week 4. The Last workout for Shoulders, Biceps, & Triceps. You are aiming for the 8 reps with the weights you used for Page 47 to see if you are 5% stronger

Phase 2 | Week 1 Aiming For Weights That are 80 - 85% of Your One Rep Max Each Round Consists of: 12 Reps, 10 Reps, 8 Reps Some Rounds Have a 4th Set to Failure We Stay on One Muscle Group For A Couple Rounds, Then Move On

Phase 3 | Week 1. 8 reps of each exercise at 80% of your 1 rep max. Push/Pull Method So That Each Muscle Group Has Ample Time to Recover

Phase 2 | Week 2. 3 Rounds per Muscle Group consisting of: 12 Reps, 10 Reps, 8 Reps, Back Off Set to Failure

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

Gym Style Series Standing and Floor Work for Legs: 7 Standing Rounds: Squats, Lunges, Plies, Deadlifts, etc 6 Floor Rounds: Leg Presses, Rollouts, Inner/Outer Thigh Lifts, etc. Pair with Page 26 & 27 for A Total Body Strength Week

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

3 Combinations. 1st and 2nd combination are put together before we move onto Combo 3. Ends at 45 minutes for a complete workout. Then we learn Combo 3. Ends at 61 minutes. Grand Finale puts all 3 combos together straight away, then zig zagged and ends at 75 minutes

Phase 2 | Week 3 Double Wave Loading technique: 12 Reps, 10 Reps, 8 Reps, 12 Reps, 10 Reps, 8 Reps

Upper/Lower Training Series. 5 Rounds using weight from Phase 2: Chest, Back, Shoulders, Biceps, Triceps 3 sets of 10 reps per exercise and 3 exercises per muscle group. Each round ends with a bonus burn for that muscle group

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.

Combines rounds from Pages 39 & 40 into one supersized Upper Body Workout if you've got the time!