WEEK 1 WORKOUT

DAY 1 TOTAL BODY WORKOUT A

EXERCISE REPS
1A. Knee Pushups 12
1B. BW Squats 12
1C. Incline Thumbs Up Pushups from Knees 12
1D. Mountain Climbers 30 seconds
COMPLETE AS MANY ROUNDS OF THIS CIRCUIT AS YOU CAN WITHIN 20 MINUTES, TAKING AS LITTLE REST AS POSSIBLE.

DAY 2 OFF

DAY 3 TOTAL BODY WORKOUT B

EXERCISE REPS
1A. Incline Pushups from Toes 12
1B. Scissor Jax (right/left equals 1 rep) 12
1C. Superman Lifts 12
1D. Step Out Planks 30 seconds
COMPLETE AS MANY ROUNDS OF THIS CIRCUIT AS YOU CAN WITHIN 20 MINUTES, TAKING AS LITTLE REST AS POSSIBLE.

DAY 4 OFF

DAY 5 TOTAL BODY WORKOUT A

EXERCISE REPS
1A. Knee Pushups 12
1B. BW Squats 12
1C. Incline Thumbs Up Pushups from Knees 12
1D. Mountain Climbers 30 seconds
COMPLETE AS MANY ROUNDS OF THIS CIRCUIT AS YOU CAN WITHIN 20 MINUTES, TAKING AS LITTLE REST AS POSSIBLE.

DAY 6 OFF

DAY 7 OFF

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 WEEK 2 WORKOUT

DAY 8 TOTAL BODY WORKOUT B

EXERCISE REPS
1A. Incline Pushups from Toes 12
1B. Scissor Jax (right/left equals 1 rep) 12
1C. Superman Lifts 12
1D. Step Out Planks 30 seconds
COMPLETE AS MANY ROUNDS OF THIS CIRCUIT AS YOU CAN WITHIN 20 MINUTES, TAKING AS LITTLE REST AS POSSIBLE.
** Attempt to complete at least one more round than last B circuit

DAY 9 OFF

DAY 10 TOTAL BODY WORKOUT A

EXERCISE REPS
1A. Knee Pushups 12
1B. BW Squats 12
1C. Incline Thumbs Up Pushups from Knees 12
1D. Mountain Climbers 30 seconds
COMPLETE AS MANY ROUNDS OF THIS CIRCUIT AS YOU CAN WITHIN 20 MINUTES, TAKING AS LITTLE REST AS POSSIBLE.
** Attempt to complete at least one more round than last A circuit

DAY 11 OFF

DAY 12 TOTAL BODY WORKOUT B

EXERCISE REPS
1A. Incline Pushups from Toes 12
1B. Scissor Jax (right/left equals 1 rep) 12
1C. Superman Lifts 12
1D. Step Out Planks 30 seconds
COMPLETE AS MANY ROUNDS OF THIS CIRCUIT AS YOU CAN WITHIN 20 MINUTES, TAKING AS LITTLE REST AS POSSIBLE.
** Attempt to complete at least one more round than last B circuit

DAY 13 OFF

DAY 14 OFF

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 WEEK 3 WORKOUT

DAY 15 TOTAL BODY WORKOUT C

EXERCISE SETS/REPS
1. Decline Knee Pushup 3xF
2. Alt. Sprinter Lunges 3xF
3. Incline Thumbs Up Pushups from Toes 3xF
Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets.
Then perform one round of the following in 200 style as fast as possible, resting as needed:
4A. Knee Pushups 50
4B. BW Squats 50
4C. Incline Thumbs Up Pushups from Knees 50
4D. Mountain Climbers (right/left equals 1 rep) 50

DAY 16 OFF

DAY 17 TOTAL BODY WORKOUT D

EXERCISE SETS/REPS
1. Incline Plyo Pushups from Toes 3xF
2. Scissor Squat Jax 3xF
3. Superman Pressouts 3xF
Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets.
Then perform one round of the following in 200 style as fast as possible, resting as needed:
4A. Incline Pushups from Toes 50
4B. Scissor Jax (right/left equals 1 rep) 50
4C. Superman Lifts 50
4D. Step Out Planks (right/left equals 1 rep) 50

DAY 18 OFF

DAY 19 TOTAL BODY WORKOUT C

EXERCISE SETS/REPS
1. Decline Knee Pushup 3xF
2. Alt. Sprinter Lunges 3xF
3. Incline Thumbs Up Pushups from Toes 3xF
Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets.
Then perform one round of the following in 200 style as fast as possible, resting as needed:
4A. Knee Pushups 50
4B. BW Squats 50
4C. Incline Thumbs Up Pushups from Knees 50
4D. Mountain Climbers (right/left equals 1 rep) 50

DAY 20 OFF

DAY 21 OFF

3
 WEEK 4 WORKOUT

DAY 22 TOTAL BODY WORKOUT D

EXERCISE SETS/REPS
1. Incline Plyo Pushups from Toes 3xF
2. Scissor Squat Jax 3xF
3. Superman Pressouts 3xF
Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets.
Then perform one round of the following in 200 style as fast as possible, resting as needed.
** Aim to complete in less time than previous attempt.
4A. Incline Pushups from Toes 50
4B. Scissor Jax (right/left equals 1 rep) 50
4C. Superman Lifts 50
4D. Step Out Planks (right/left equals 1 rep) 50

DAY 23 OFF

DAY 24 TOTAL BODY WORKOUT C

EXERCISE SETS/REPS
1. Decline Knee Pushup 3xF
2. Alt. Sprinter Lunges 3xF
3. Incline Thumbs Up Pushups from Toes 3xF
Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets.
Then perform one round of the following in 200 style as fast as possible, resting as needed.
** Aim to complete in less time than previous attempt.
4A. Knee Pushups 50
4B. BW Squats 50
4C. Incline Thumbs Up Pushups from Knees 50
4D. Mountain Climbers (right/left equals 1 rep) 50

DAY 25 OFF

DAY 26 THAWED: FINAL EXAM TO QUALIFY FOR 1° BELOW XERO!

EXERCISE REPS
1A. Pushups 50
1B. Alternating Sprinter Lunges (right/left equals 1 rep) 50
1C. Thumbs Up Pushups from Knees 50
1D. Mountain Climbers (right/left equals 1 rep) 50
PERFORM 50 TOTAL REPS OF EACH EXERCISE IN 200 STYLE IN GOOD FORM AS FAST AS POSSIBLE (ORDER OF REPS IS UP
TO YOU). COMPLETE WORKOUT IN 14 MINUTES OR LESS TO MOVE TO 1° BELOW XERO!
IF YOU DON’T PASS, REPEAT 2° BELOW XERO.

DAY 27 OFF

DAY 28 OFF

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