1H

D 1G &H
E ERCISE 1
S

B B C
R : 15

B B K
R : 15

S :0 3
  R : 30
E ERCISE 2
S

DB S
R : 15

DB G M
R : 15

S :0 3
  R : 30

E ERCISE 3
S

DB L
R : 12

DB R D
R : 12

S :0 3
  R : 30
E ERCISE 4
S

DB H H
R : 15

DB C L
R : 12

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

S J B B
R : 15

S H + L + R
R : 10

S :0 2
  R : 30
 D 2 B &C
E ERCISE 1
S

B B F R
R : 15

B B S P
R : 15

S :0 3
  R : 30
E ERCISE 2
S

DB S
R : 10

DB H
R : 10

DB F H
R : 10

S :0 4
  R : 60
E ERCISE 3
S

P (H )
R : 30

C C
R : 15

S :0 3
  R : 30

E ERCISE 4
S

P
R : 15

DB C P
R : 15

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

P H S
R : 10

B
R : 15

S :0 2
  R : 60

D 3Q &C
E ERCISE 1
S J R
R :5
S :0 1
R : 60
E ERCISE 2
S

DB L
R : 12

B S
R : 15

S :0 3
  R : 30

E ERCISE 3
S

K S S
R : 15

DB L
R : 12

S :0 3
  R : 30
E ERCISE 4
S

S (H )
R : 30

DB S EP PS
R : 12

S :0 3
  R : 30

E ERCISE 5
S

DB C R
R : 15

D E C R
R : 12

S :0 3
  R : 30
E ERCISE 6
S

O A F
R :1

S J R
R :5

S :0 2
  R : 60

D 4R D (O HII )
E ERCISE 1
S J
R : 30
S : 0 10
R : 30
E ERCISE 2
S

P C
R : 30

B
R : 30

P L A J
R : 30

M C
R : 30

S :0 5
  R : 30
 D 5 B &C
E ERCISE 1
S

B B E
R : 15

DB R
R : 12

B D
R : 12

S :0 3
  R : 30
E ERCISE 2
S

J +J +C
R : 10

DB S
R : 10

H +H + +
R : 10

S :0 4
  R : 60
E ERCISE 3
S

E
R : 12

A DB B C
R : 12

R R
R : 10

B C
R : 15

S :0 3
  R : 30
E ERCISE 4
S

O A F
R :1

B +
R : 10

DB -S
R : 15

S :0 2
  R : 30
 D 6L B
E ERCISE 1
S

B B S
R : 20

S A (B B )
R : 20

  S :0 2

E ERCISE 2
S

DB H H
R : 15

G B
R : 15

  S :0 3
E ERCISE 3
S

B S L D
R : 15

DB S S H
R : 15

DB B S S
R : 15

S :0 3
  R : 30
E ERCISE 4
S

B B D K +F H
R : 15

BB F P
R : 15

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

DB H
R : 20

S P
R : 20

S :0 3
  R : 30
 2H
D 1G &H
E ERCISE 1
S

B B C
R : 15

B B K
R : 15

S :0 3
  R : 30
E ERCISE 2
S

DB S
R : 15

DB G M
R : 15

S :0 3
  R : 30

E ERCISE 3
S

DB L
R : 12

DB R D
R : 12

S :0 3
  R : 30
E ERCISE 4
S

DB H H
R : 15

DB C L
R : 12

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

S J B B
R : 15

S H + L + R
R : 10

S :0 2
  R : 30
 D 2 B &C
E ERCISE 1
S

B B F R
R : 15

B B S P
R : 15

S :0 3
  R : 30
E ERCISE 2
S

DB S
R : 10

DB H
R : 10

DB F H
R : 10

S :0 4
  R : 60
E ERCISE 3
S

P (H )
R : 30

C C
R : 15

S :0 3
  R : 30

E ERCISE 4
S

P
R : 15

DB C P
R : 15

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

P H S
R : 10

B
R : 15

S :0 2
  R : 60

D 3Q &C
E ERCISE 1
S J R
R :5
S :0 1
R : 60
E ERCISE 2
S

DB L
R : 12

B S
R : 15

S :0 3
  R : 30

E ERCISE 3
S

K S S
R : 15

DB L
R : 12

S :0 3
  R : 30
E ERCISE 4
S

S (H )
R : 30

DB S EP PS
R : 12

S :0 3
  R : 30

E ERCISE 5
S

DB C R
R : 15

D E C R
R : 12

S :0 3
  R : 30
E ERCISE 6
S

O A F
R :1

S J R
R :5

S :0 2
  R : 60

D 4R D (O HII )
E ERCISE 1
S J
R : 30
S : 0 10
R : 30
E ERCISE 2
S

P C
R : 30

B
R : 30

P L A J
R : 30

M C
R : 30

S :0 5
  R : 30
 D 5 B &C
E ERCISE 1
S

B B E
R : 15

DB R
R : 12

B D
R : 12

S :0 3
  R : 30
E ERCISE 2
S

J +J +C
R : 10

DB S
R : 10

H +H + +
R : 10

S :0 4
  R : 60
E ERCISE 3
S

E
R : 12

A DB B C
R : 12

R R
R : 10

B C
R : 15

S :0 3
  R : 30
E ERCISE 4
S

O A F
R :1

B +
R : 10

DB -S
R : 15

S :0 2
  R : 30
 D 6L B
E ERCISE 1
S

B B S
R : 20

S A (B B )
R : 20

  S :0 2

E ERCISE 2
S

DB H H
R : 15

G B
R : 15

  S :0 3
E ERCISE 3
S

B S L D
R : 15

DB S S H
R : 15

DB B S S
R : 15

S :0 3
  R : 30
E ERCISE 4
S

B B D K +F H
R : 15

BB F P
R : 15

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

DB H
R : 20

S P
R : 20

S :0 3
  R : 30
 3H
D 1G &H
E ERCISE 1
S

S S
R : 15

B B RDL
R : 15

B B BS S
R : 12

S :0 3
  R : 30
E ERCISE 2
S

DB S S
R : 15

DB R D
R : 12

S :0 3
  R : 30

E ERCISE 3
S

DB B S S
R : 12

B B BS S P
R : 10

S :0 3
  R : 30
E ERCISE 4
S

O A F
R :1

S P S J
R : 10

DB STEP UPS
R : 10

DB D +S C
R : 10

S :0 2
  R : 60
 D 2U B &C
E ERCISE 1
S

B B A R
R : 15

A S B O R
R : 12

DB S
R : 15

S :0 3
  R : 30
E ERCISE 2
S

DB R D F H
R : 12

A DB F R
R : 12

P R
R : 10

S :0 3
  R : 30
E ERCISE 3
S

S P
R : 30

DB A S S
R : 12

S :0 3
  R : 30
E ERCISE 4
S

O A F
R :1

J +J +C
R : 30

DB S
R : 30

H +H +U +U
R : 30

S :0 2
  R : 30
 D 3Q &C
E ERCISE 1
S J R
R :5
S :0 1
R : 60
E ERCISE 2
S

G S
R : 15

P S U
R : 12

S C R
R : 15

S :0 3
  R : 30
E ERCISE 3
S

S J
R : 15

DB S D H
R : 12

S :0 3
  R : 30

E ERCISE 4
S

H E D G S
R : 12

S L C R
R : 12

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

S J
R : 30

S J R
R :5

S :0 3
  R : 60

D 4R D (O HIIT)
E ERCISE 1
S +R J
R : 40
S : 0 10
R : 20
E ERCISE 2
S

DB T
R : 40

P L S L S
R : 40

T U T P U
R : 40

S J I &O (H )
R : 40

S :0 5
  R : 20
 D 5U B &C
E ERCISE 1
S

B B F R
R : 15

B B S P
R : 15

S :0 3
  R : 30
E ERCISE 2
S

DB S
R : 12

DB H
R : 12

DB F H
R : 12

S :0 4
  R : 60
E ERCISE 3
S

L R
R : 12

O DB C
R : 12

S :0 3
  R : 30

E ERCISE 4
S

DB F R L R
R : 10

S DB S P
R : 12

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

D B
R : 12

R B
R : 12

S :0 3
  R : 60
 D 6L B
E ERCISE 1
S

B B S O
R : 10

G B (B B )
R : 12

S J (B B )
R : 12

S :0 3
  R : 30
E ERCISE 2
S

S H C
R : 12

BB H T
R : 15

DB H
R : 12

G B M H
R : 10

S :0 3
  R : 30
E ERCISE 3
S
DB F F E S S
H
R : 12

DB D +S C
R : 10

S :0 3
  R : 60
E ERCISE 4
S

O A F
R :1

B B S A (H )
R : 10

S A (H )
R : 10

S F L A
(H )
R : 10

S :0 3
  R : 30
 4H
D 1G &H
E ERCISE 1
S

S S
R : 15

B B RDL
R : 15

B B BS S
R : 12

S :0 3
  R : 30
E ERCISE 2
S

DB S S
R : 15

DB R D
R : 12

S :0 3
  R : 30

E ERCISE 3
S

DB B S S
R : 12

B B BS S P
R : 10

S :0 3
  R : 30
E ERCISE 4
S

O A F
R :1

S P S J
R : 10

DB STEP UPS
R : 10

DB D +S C
R : 10

S :0 2
  R : 60
 D 2U B &C
E ERCISE 1
S

B B A R
R : 15

A S B O R
R : 12

DB S
R : 15

S :0 3
  R : 30
E ERCISE 2
S

DB R D F H
R : 12

A DB F R
R : 12

P R
R : 10

S :0 3
  R : 30
E ERCISE 3
S

S P
R : 30

DB A S S
R : 12

S :0 3
  R : 30
E ERCISE 4
S

O A F
R :1

J +J +C
R : 30

DB S
R : 30

H +H +U +U
R : 30

S :0 2
  R : 30
 D 3Q &C
E ERCISE 1
S J R
R :5
S :0 1
R : 60
E ERCISE 2
S

G S
R : 15

P S U
R : 12

S C R
R : 15

S :0 3
  R : 30
E ERCISE 3
S

S J
R : 15

DB S D H
R : 12

S :0 3
  R : 30

E ERCISE 4
S

H E D G S
R : 12

S L C R
R : 12

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

S J
R : 30

S J R
R :5

S :0 3
  R : 60

D 4R D (O HIIT)
E ERCISE 1
S +R J
R : 40
S : 0 10
R : 20
E ERCISE 2
S

DB T
R : 40

P L S L S
R : 40

T U T P U
R : 40

S J I &O (H )
R : 40

S :0 5
  R : 20
 D 5U B &C
E ERCISE 1
S

B B F R
R : 15

B B S P
R : 15

S :0 3
  R : 30
E ERCISE 2
S

DB S
R : 12

DB H
R : 12

DB F H
R : 12

S :0 4
  R : 60
E ERCISE 3
S

L R
R : 12

O DB C
R : 12

S :0 3
  R : 30

E ERCISE 4
S

DB F R L R
R : 10

S DB S P
R : 12

S :0 3
  R : 30
E ERCISE 5
S

O A F
R :1

D B
R : 12

R B
R : 12

S :0 3
  R : 60
 D 6L B
E ERCISE 1
S

B B S O
R : 10

G B (B B )
R : 12

S J (B B )
R : 12

S :0 3
  R : 30
E ERCISE 2
S

S H C
R : 12

BB H T
R : 15

DB H
R : 12

G B M H
R : 10

S :0 3
  R : 30
E ERCISE 3
S
DB F F E S S
H
R : 12

DB D +S C
R : 10

S :0 3
  R : 60
E ERCISE 4
S

O A F
R :1

B B S A (H )
R : 10

S A (H )
R : 10

S F L A
(H )
R : 10

S :0 3
  R : 30
 Week 5 Home
Day 1 Glutes & Hamstrings
EXERCISE 1
Superset

Booty Band Clams

Reps: 12 each side

Frog Pumps
Reps: 15

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

DB Sumo Squat Home

Reps: 12

Single Leg Squats

Reps: 12 each leg

Sets: 0 of 3
  Rest: 30s between each set

EXERCISE 3
Feet Elevated Frog Pumps
Reps: 12
Sets: 0 of 3
Rest: 30s between each set
EXERCISE 4
Superset

Stiff Leg DB Deadlift Pulses

Reps: 12

DB Front Foot Elevated Split Squat

Reps: 10 each leg

DB Good Morning
Reps: 12

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Optional Advanced Finisher

Reps: 1

DB 1 + 1/4 Rep Romanian Deadlift

Reps: 8

DB Booty Band Goblet Squat

Reps: 10

Booty Band Kickbacks

Reps: 10 each leg

Sets: 0 of 3
  Rest: 30s between each set
 Day 2 Upper Body & Core
EXERCISE 1
Superset

Banded Pull Aparts

Reps: 15

Push Up + 2 x Shoulder Taps

Reps: 15

Leg Raises
Reps: 15

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

DB Chest Press
Reps: 12

DB Skull Crushers
Reps: 12

Bench Tricep Dips

Reps: 15

DB Pullovers
Reps: 12

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 3
Superset

Single Arm DB Row

Reps: 12 each arm

Tricep Kickbacks
Reps: 12 each arm

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 4
Superset

Flutter Kicks
Reps: 10 each side

Side Plank
Reps: 30 seconds each side

Alternating Bicycle Shoulders

Reps: 10 each side

Sets: 0 of 3
  Rest: 30s between each set

Day 3 Quads & Calves

EXERCISE 1
Skipping_Jump Rope
Reps: 10 minutes
Sets: 0 of 1
Rest: 60s between each set
EXERCISE 2
Superset

Walking DB Side Lunges

Reps: 10 each leg

Heels Elevated Goblet Squat Home

Reps: 12

Standing leg extension holds

Reps: 12 each leg

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 3
Superset

Front Heel Elevated Split Squat

Reps: 12 each leg

Narrow stance lunges with double pulse

Reps: 10 each leg

Sets: 0 of 4
  Rest: 60s between each set

EXERCISE 4
Superset

Standing Calf Raises Toes In

Reps: 12

Standing Calf Raises Toes Out

Reps: 12

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 5
Superset

Optional Advanced Finisher

Reps: 1

Burpee + Tuck
Reps: 12

Squat Jump In & Out (Home)

Reps: 15

Sets: 0 of 3
  Rest: 60s between each set

Day 4 Rest Day (Optional HIIT)

EXERCISE 1
Weighted Skips
Reps: 20 seconds
Sets: 0 of 12
Rest: 10s between each set
EXERCISE 2
Superset

Reverse Burpee
Reps: 20 seconds

Renegade Rows
Reps: 20 seconds

DB Lying Leg Raises

Reps: 20 seconds

Jab + Jab + Cross

Reps: 20 seconds

DB Fast Highs
Reps: 20 seconds

Sets: 0 of 5
  Rest: 10s between each set
 Day 5 Upper Body & Core
EXERCISE 1
Superset

Booty Band Tricep Extend

Reps: 12

Booty Band Shoulder Press

Reps: 12

  Sets: 0 of 3
EXERCISE 2
Superset

Dumbbell Rear Delt Fly

Reps: 12

Lateral Raise 1 & 1/4 Reps

Reps: 8

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 3
Superset

Jab + Jab + Cross

Reps: 12 each arm

DB Straights
Reps: 12 each arm

Hook + Hook + Upper + Upper

Reps: 12 each arm

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 4
Superset

Arnold Press
Reps: 12

Decline Push Ups

Reps: 10

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Lift And Twist Home

Reps: 12 each way

Knee Squeeze To Dish Home

Reps: 15

DB Russian Twist
Reps: 12 each way

Sets: 0 of 3
  Rest: 30s between each set
 Day 6 Lower Body
EXERCISE 1
Superset

Standing Booty Band Abductions

Reps: 12

Booty Band B Stance Squats

Reps: 10 each leg

Feet Elevated Frog Pumps

Reps: 12

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

Wide Step Walking Lunges

Reps: 12 each leg

Single leg DB hip thrust 1 & rep

Reps: 8 each leg

DB Bulgarian Split Squat Pulse

Reps: 10 each leg

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 3
Superset

DB Swings
Reps: 15

DB Curtsy Lunge Home

Reps: 12 each leg

DB Pulsing Squats
Reps: 12

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 4
Superset

Optional Advanced Finisher

Reps: 1

Kneeling Sissy Squat

Reps: 12

DB Front Rack Alternating Lunges

Reps: 12 each leg

Narrow Squat Jump

Reps: 15

Sets: 0 of 3
  Rest: 60s between each set
 Week 6 Home
Day 1 Glutes & Hamstrings
EXERCISE 1
Superset

Booty Band Clams

Reps: 12 each side

Frog Pumps
Reps: 15

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

DB Sumo Squat Home

Reps: 12

Single Leg Squats

Reps: 12 each leg

Sets: 0 of 3
  Rest: 30s between each set

EXERCISE 3
Feet Elevated Frog Pumps
Reps: 12
Sets: 0 of 3
Rest: 30s between each set
EXERCISE 4
Superset

Stiff Leg DB Deadlift Pulses

Reps: 12

DB Front Foot Elevated Split Squat

Reps: 10 each leg

DB Good Morning
Reps: 12

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Optional Advanced Finisher

Reps: 1

DB 1 + 1/4 Rep Romanian Deadlift

Reps: 8

DB Booty Band Goblet Squat

Reps: 10

Booty Band Kickbacks

Reps: 10 each leg

Sets: 0 of 3
  Rest: 30s between each set
 Day 2 Upper Body & Core
EXERCISE 1
Superset

Banded Pull Aparts

Reps: 15

Push Up + 2 x Shoulder Taps

Reps: 15

Leg Raises
Reps: 15

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

DB Chest Press
Reps: 12

DB Skull Crushers
Reps: 12

Bench Tricep Dips

Reps: 15

DB Pullovers
Reps: 12

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 3
Superset

Single Arm DB Row

Reps: 12 each arm

Tricep Kickbacks
Reps: 12 each arm

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 4
Superset

Flutter Kicks
Reps: 10 each side

Side Plank
Reps: 30 seconds each side

Alternating Bicycle Shoulders

Reps: 10 each side

Sets: 0 of 3
  Rest: 30s between each set

Day 3 Quads & Calves

EXERCISE 1
Skipping_Jump Rope
Reps: 10 minutes
Sets: 0 of 1
Rest: 60s between each set
EXERCISE 2
Superset

Walking DB Side Lunges

Reps: 10 each leg

Heels Elevated Goblet Squat Home

Reps: 12

Standing leg extension holds

Reps: 12 each leg

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 3
Superset

Front Heel Elevated Split Squat

Reps: 12 each leg

Narrow stance lunges with double pulse

Reps: 10 each leg

Sets: 0 of 4
  Rest: 60s between each set

EXERCISE 4
Superset

Standing Calf Raises Toes In

Reps: 12

Standing Calf Raises Toes Out

Reps: 12

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 5
Superset

Optional Advanced Finisher

Reps: 1

Burpee + Tuck
Reps: 12

Squat Jump In & Out (Home)

Reps: 15

Sets: 0 of 3
  Rest: 60s between each set

Day 4 Rest Day (Optional HIIT)

EXERCISE 1
Weighted Skips
Reps: 20 seconds
Sets: 0 of 12
Rest: 10s between each set
EXERCISE 2
Superset

Reverse Burpee
Reps: 20 seconds

Renegade Rows
Reps: 20 seconds

DB Lying Leg Raises

Reps: 20 seconds

Jab + Jab + Cross

Reps: 20 seconds

DB Fast Highs
Reps: 20 seconds

Sets: 0 of 5
  Rest: 10s between each set
 Day 5 Upper Body & Core
EXERCISE 1
Superset

Booty Band Tricep Extend

Reps: 12

Booty Band Shoulder Press

Reps: 12

  Sets: 0 of 3
EXERCISE 2
Superset

Dumbbell Rear Delt Fly

Reps: 12

Lateral Raise 1 & 1/4 Reps

Reps: 8

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 3
Superset

Jab + Jab + Cross

Reps: 12 each arm

DB Straights
Reps: 12 each arm

Hook + Hook + Upper + Upper

Reps: 12 each arm

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 4
Superset

Arnold Press
Reps: 12

Decline Push Ups

Reps: 10

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Lift And Twist Home

Reps: 12 each way

Knee Squeeze To Dish Home

Reps: 15

DB Russian Twist
Reps: 12 each way

Sets: 0 of 3
  Rest: 30s between each set
 Day 6 Lower Body
EXERCISE 1
Superset

Standing Booty Band Abductions

Reps: 12

Booty Band B Stance Squats

Reps: 10 each leg

Feet Elevated Frog Pumps

Reps: 12

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

Wide Step Walking Lunges

Reps: 12 each leg

Single leg DB hip thrust 1 & rep

Reps: 8 each leg

DB Bulgarian Split Squat Pulse

Reps: 10 each leg

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 3
Superset

DB Swings
Reps: 15

DB Curtsy Lunge Home

Reps: 12 each leg

DB Pulsing Squats
Reps: 12

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 4
Superset

Optional Advanced Finisher

Reps: 1

Kneeling Sissy Squat

Reps: 12

DB Front Rack Alternating Lunges

Reps: 12 each leg

Narrow Squat Jump

Reps: 15

Sets: 0 of 3
  Rest: 60s between each set
 Week 7 Home
Da 1 Glutes & Hamstrings
EXERCISE 1
Superset

Boot Band Lateral Walks

Reps: 10 each wa

Boot Band Curts + Squat

Reps: 10 each leg

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

DB Side Lunges
Reps: 10 each leg

Single Leg Bo Squat (Home)

Reps: 12 each leg

Single Leg DB Romanian Deadlift

(Home)
Reps: 12 each leg

Sets: 0 of 3
  Rest: 60s between each set
EXERCISE 3
Superset

DB Curts Lunge Home

Reps: 12 each leg

DB Hip Thrust 1 1/4

Reps: 10

Sets: 0 of 4
  Rest: 60s between each set

EXERCISE 4
Superset

DB l ing leg curl

Reps: 12

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Optional Advanced Finisher

Reps: 1

Boot Band Donke Kick + Fire H drant

Reps: 12 each leg

Side L ing Abduction (Boot Band)

Reps: 12 each leg

Sets: 0 of 3
  Rest: 30s between each set
 Da 2 Upper Bod & Core
EXERCISE 1
Superset

Boot Band Arm Raises

Reps: 15

Tricep Push Up
Reps: 15

Upright DB Rows
Reps: 15

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

Home DB Bent Over Row

Reps: 12

DB Rear Delt Fl Home

Reps: 12

Sets: 0 of 5
  Rest: 60s between each set

EXERCISE 3
Superset

DB Seated Arnold Press Home

Reps: 12

DB Seated Lateral Fl Home

Reps: 12

Sets: 0 of 5
  Rest: 60s between each set
EXERCISE 4
Superset

Tricep Kickbacks 1 & 1/4 Reps

Reps: 8

Alternating Hammer Curls

Reps: 12 each arm

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Decline Pendulums
Reps: 12

Renegade Rows (Home)

Reps: 12 each arm

Side Plank Crunches

Reps: 12 each side

Sets: 0 of 3
  Rest: 30s between each set

Da 3 Quads & Calves

EXERCISE 1
Skipping_Jump Rope
Reps: 10 minutes
Sets: 0 of 1
Rest: 60s between each set
EXERCISE 2
Superset

Walking Lunges
Reps: 12 each leg

Heels elevated goblet squat 1 & rep

Home
Reps: 8

Sets: 0 of 4
  Rest: 30s between each set

EXERCISE 3
Superset

Dumbbell Eccentric Calf Raises

Reps: 12

Single Leg Calf Raises

Reps: 10 each leg

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 4
Superset

Reverse Lunge + Knee up

Reps: 10 each leg

Dumbbell Front Foot Elevated Split

Squat 1 & 1/4 Reps
Reps: 8 each leg

Backward Step Alternating De cit

Lunges
Reps: 10 each leg

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Optional Advanced Finisher

Reps: 1

Goblet Squat + Calf Raise

Reps: 12

DB Thrusters
Reps: 12

Sets: 0 of 3
  Rest: 60s between each set

Da 4 Rest Da (Optional HIIT)

EXERCISE 1
Mountain Climbers
Reps: 30 seconds
Sets: 0 of 12
Rest: 10s between each set
EXERCISE 2
Superset

Weighted Lunge Jumps

Reps: 30 seconds

Tuck Up To Push Up
Reps: 30 seconds

Cardio Burpee
Reps: 30 seconds

DB Single Arm Snatch Home

Reps: 30 seconds

Hook + Hook + Upper + Upper

Reps: 30 seconds

Sets: 0 of 5
  Rest: 90s between each set
 Da 5 Upper Bod & Core
EXERCISE 1
Superset

Overhead DB Tricep Press

Reps: 10

Lateral Raise 2 Sec Pause At Top

Reps: 8

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 2
Superset

DB Ab Sling Shots
Reps: 12

DB V-Sit
Reps: 15

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 3
Superset

DB Straights
Reps: 12 each arm

DB Hooks
Reps: 12 each arm

Jab + Jab + Cross

Reps: 12 each arm

Hook + Hook + Upper + Upper

Reps: 12 each arm

Sets: 0 of 4
  Rest: 90s between each set
EXERCISE 4
Superset

Optional Advanced Finisher

Reps: 1

Dead Bugs Shoulders Raised

Reps: 12 each side

Burpee + Tuck
Reps: 12

Squee e Ever thing Plank

Reps: 60 seconds

Sets: 0 of 3
  Rest: 30s between each set
 Da 6 Lower Bod
EXERCISE 1
Superset

Boot Band Curts + Squat

Reps: 12 each leg

Boot Band Side Kicks

Reps: 12 each leg

Fire H drants (Boot Band)

Reps: 12 each leg

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

Single Leg Glute Bridge 1 1/4

Reps: 8 each leg

DB Paused Hip Thrust

Reps: 15

Sets: 0 of 5
  Rest: 60s between each set
EXERCISE 3
Superset

Back Foot Elevated RDL

Reps: 10 each leg

DB Sumo Squat Home

Reps: 12

DB Good Morning
Reps: 12

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 4
Superset

Optional Advanced Finisher

Reps: 1

Weighted Wall Sit (Home)

Reps: 45 seconds

Squat Jump In & Out (Home)

Reps: 15

Squat Pulses (Home)

Reps: 15

Sets: 0 of 3
  Rest: 30s between each set
 Week 8 Home
Da 1 Glutes & Hamstrings
EXERCISE 1
Superset

Boot Band Lateral Walks

Reps: 10 each wa

Boot Band Curts + Squat

Reps: 10 each leg

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

DB Side Lunges
Reps: 10 each leg

Single Leg Box Squat (Home)

Reps: 12 each leg

Single Leg DB Romanian Deadlift

(Home)
Reps: 12 each leg

Sets: 0 of 3
  Rest: 60s between each set
EXERCISE 3
Superset

DB Curts Lunge Home

Reps: 12 each leg

DB Hip Thrust 1 1/4

Reps: 10

Sets: 0 of 4
  Rest: 60s between each set

EXERCISE 4
Superset

DB l ing leg curl

Reps: 12

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Optional Advanced Finisher

Reps: 1

Boot Band Donke Kick + Fire H drant

Reps: 12 each leg

Side L ing Abduction (Boot Band)

Reps: 12 each leg

Sets: 0 of 3
  Rest: 30s between each set
 Da 2 Upper Bod & Core
EXERCISE 1
Superset

Boot Band Arm Raises

Reps: 15

Tricep Push Up
Reps: 15

Upright DB Rows
Reps: 15

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

Home DB Bent Over Row

Reps: 12

DB Rear Delt Fl Home

Reps: 12

Sets: 0 of 5
  Rest: 60s between each set

EXERCISE 3
Superset

DB Seated Arnold Press Home

Reps: 12

DB Seated Lateral Fl Home

Reps: 12

Sets: 0 of 5
  Rest: 60s between each set
EXERCISE 4
Superset

Tricep Kickbacks 1 & 1/4 Reps

Reps: 8

Alternating Hammer Curls

Reps: 12 each arm

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Decline Pendulums
Reps: 12

Renegade Rows (Home)

Reps: 12 each arm

Side Plank Crunches

Reps: 12 each side

Sets: 0 of 3
  Rest: 30s between each set

Da 3 Quads & Calves

EXERCISE 1
Skipping_Jump Rope
Reps: 10 minutes
Sets: 0 of 1
Rest: 60s between each set
EXERCISE 2
Superset

Walking Lunges
Reps: 12 each leg

Heels elevated goblet squat 1 & rep

Home
Reps: 8

Sets: 0 of 4
  Rest: 30s between each set

EXERCISE 3
Superset

Dumbbell Eccentric Calf Raises

Reps: 12

Single Leg Calf Raises

Reps: 10 each leg

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 4
Superset

Reverse Lunge + Knee up

Reps: 10 each leg

Dumbbell Front Foot Elevated Split

Squat 1 & 1/4 Reps
Reps: 8 each leg

Backward Step Alternating De cit

Lunges
Reps: 10 each leg

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 5
Superset

Optional Advanced Finisher

Reps: 1

Goblet Squat + Calf Raise

Reps: 12

DB Thrusters
Reps: 12

Sets: 0 of 3
  Rest: 60s between each set

Da 4 Rest Da (Optional HIIT)

EXERCISE 1
Mountain Climbers
Reps: 30 seconds
Sets: 0 of 12
Rest: 10s between each set
EXERCISE 2
Superset

Weighted Lunge Jumps

Reps: 30 seconds

Tuck Up To Push Up
Reps: 30 seconds

Cardio Burpee
Reps: 30 seconds

DB Single Arm Snatch Home

Reps: 30 seconds

Hook + Hook + Upper + Upper

Reps: 30 seconds

Sets: 0 of 5
  Rest: 90s between each set
 Da 5 Upper Bod & Core
EXERCISE 1
Superset

Overhead DB Tricep Press

Reps: 10

Lateral Raise 2 Sec Pause At Top

Reps: 8

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 2
Superset

DB Ab Sling Shots
Reps: 12

DB V-Sit
Reps: 15

Sets: 0 of 4
  Rest: 30s between each set
EXERCISE 3
Superset

DB Straights
Reps: 12 each arm

DB Hooks
Reps: 12 each arm

Jab + Jab + Cross

Reps: 12 each arm

Hook + Hook + Upper + Upper

Reps: 12 each arm

Sets: 0 of 4
  Rest: 90s between each set
EXERCISE 4
Superset

Optional Advanced Finisher

Reps: 1

Dead Bugs Shoulders Raised

Reps: 12 each side

Burpee + Tuck
Reps: 12

Squee e Ever thing Plank

Reps: 60 seconds

Sets: 0 of 3
  Rest: 30s between each set
 Da 6 Lower Bod
EXERCISE 1
Superset

Boot Band Curts + Squat

Reps: 12 each leg

Boot Band Side Kicks

Reps: 12 each leg

Fire H drants (Boot Band)

Reps: 12 each leg

Sets: 0 of 3
  Rest: 30s between each set
EXERCISE 2
Superset

Single Leg Glute Bridge 1 1/4

Reps: 8 each leg

DB Paused Hip Thrust

Reps: 15

Sets: 0 of 5
  Rest: 60s between each set
EXERCISE 3
Superset

Back Foot Elevated RDL

Reps: 10 each leg

DB Sumo Squat Home

Reps: 12

DB Good Morning
Reps: 12

Sets: 0 of 4
  Rest: 60s between each set
EXERCISE 4
Superset

Optional Advanced Finisher

Reps: 1

Weighted Wall Sit (Home)

Reps: 45 seconds

Squat Jump In & Out (Home)

Reps: 15

Squat Pulses (Home)

Reps: 15

Sets: 0 of 3
  Rest: 30s between each set