TR ACKING

TURBO FAT LOSS

 TR ACKING TURBO FAT LOSS

Workout 1

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 1 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

10-15 Reps
UpDog to DownDog
30 Seconds

10-15 Reps
Rock n Roll
Primer

30 Seconds

Around the Body to 10-15 Reps

Stop 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

Alternating Single 10-15 Reps

Rep Clean 30 Seconds

Alternating Single 10-15 Reps

Bell Row 30 Seconds
Circuit 1

Overhead Back 10-15 Reps

Lunge Left 30 Seconds

Overhead Back 10-15 Reps

Lunge Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

One Arm Rotational 10-15 Reps

Swing Left 20 Seconds

10-20 Reps
V Up to Push up
40 Seconds
Circuit 2

One Arm Rotational 10-15 Reps

Swing Right 20 Seconds

10-15 Reps
Spiderman Push Up
30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

TRACKING / TURBO FAT LOSS / PAGE 2

 TR ACKING TURBO FAT LOSS

Workout 2

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 2 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

8-12 Reps
Windmill Left
20 Seconds

8-12 Reps
Windmill Right
Primer

20 Seconds

8-12 Reps
Alternating Halo
20 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

8-12 Reps
Snatch - Left
20 Seconds

10-20 Reps
Front Squat Left
40 Seconds
Circuit 1

8-12 Reps
Snatch - Right
20 Seconds

10-20 Reps
Front Squat Right
40 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

8-12 Reps
Rotational Press Left
30 Seconds

Single Leg 8-12 Reps

Deadlift Left 30 Seconds
Circuit 2

8-12 Reps
Rotational Press Right
30 Seconds

Single Leg 8-12 Reps

Deadlift Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

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 TR ACKING TURBO FAT LOSS

Workout 3

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 3 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

Alternating Scorpion 30 Seconds

Prone Extension 30 Seconds

Primer

Good Morning 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

10-12 Reps
Plank to Push up
30 Seconds

10-15 Reps
Horned Goblet Squat
30 Seconds
Circuit 1

10-12 Reps
Hollow Body Pull Over
30 Seconds

10-15 Reps per

Alternating
side / 30
KB Pull Accross
Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

10-15 Reps
Explosive Deadlift
15 Seconds

10-20 Reps
Alternating Lunge to
per side / 45
March
Seconds
Circuit 2

Tri Extension 10-15 Reps

Band Curl 10-15 Reps

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

Day 4 : Active Recovery

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 TR ACKING TURBO FAT LOSS

Workout 4

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 5 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

Scap Push Ups 30 Seconds

Hip Thrust
30 Seconds
Primer

Alternating Reach

Superman Extensions 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

Jerk Left 10-15 Reps

Jerk Right 10-15 Reps

Figure 8 to Lunge 60 Seconds

Circuit 1

Walking Alternating 10-15 Reps

Swing 30 Seconds

Alternating Deadstart
8-12 Reps
Rotational Clean to
30 Seconds
Side Lunge

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 6 Sets

Alternating Thoracic 10-15 Reps

Bridge 30 Seconds
Ground Flow

10-15 Reps
Hand-Walkout
30 Seconds

10-15 Reps
Alternating T Pushup
30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 5 Sets

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 TR ACKING TURBO FAT LOSS
Workout 5

ACTIVE
RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME
DAY 6 REPS & SETS USED PERFORMED PERFORMED USED
RECOV-
ERY

Two Hand Rotational

20 Seconds
Clean

Wrist Movements 20 Seconds

Primer

Wrist Movements, Back 20 Seconds

Squat Rockers 20 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets
Rotational Clean to
10-15 Reps / 30s
Catch Left

Rotational Clean to
10-15 Reps / 30s
Catch Right

Bent Press Left 10-15 Reps / 30s

Bent Press Right 10-15 Reps / 30s

Circuit 1

Half Kneeling Wide

10-15 Reps / 30s
Stance Swing Left
Assisted One Arm Push
10-15 Reps / 30s
up Left
Half Kneeling Wide
10-15 Reps / 30s
Stance Swing Right
Assisted One Arm Push
10-15 Reps / 30s
up Right

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

Single Leg Hip Thrust Cycle through

Left + Modified Deck movements
Squat to Half Kneeling on Left side 90
Position Left Seconds
Ground Flow

Single Leg Hip Thrust Cycle through

Right + Modified Deck movements on
Squat to Half Kneeling Right side 90
Position Right Seconds

Rest 30 seconds between movements / Hit pause to rest as needed between sets / 3 Sets

Cycle through
Goblet Squat to Lunge
movements for
Left to Lunge Right
Flow 2

90 Seconds

Rest 60 seconds between movements / Hit pause to rest as needed between sets / 3 Sets

TRACKING / TURBO FAT LOSS / PAGE 6

 TR ACKING TURBO FAT LOSS

Day 7 : Active Recovery

Workout 1

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 8 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

10-15 Reps
UpDog to DownDog
30 Seconds

10-15 Reps
Rock n Roll
Primer

30 Seconds

Around the Body to 10-15 Reps

Stop 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

Alternating Single 10-15 Reps

Rep Clean 30 Seconds

Alternating Single 10-15 Reps

Bell Row 30 Seconds
Circuit 1

Overhead Back 10-15 Reps

Lunge Left 30 Seconds

Overhead Back 10-15 Reps

Lunge Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

One Arm Rotational 10-15 Reps

Swing Left 20 Seconds

10-20 Reps
V Up to Push up
40 Seconds
Circuit 2

One Arm Rotational 10-15 Reps

Swing Right 20 Seconds

10-15 Reps
Spiderman Push Up
30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

TRACKING / TURBO FAT LOSS / PAGE 7

 TR ACKING TURBO FAT LOSS

Workout 2

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 9 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

8-12 Reps
Windmill Left
20 Seconds

8-12 Reps
Windmill Right
Primer

20 Seconds

8-12 Reps
Alternating Halo
20 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

8-12 Reps
Snatch - Left
20 Seconds

10-20 Reps
Front Squat Left
40 Seconds
Circuit 1

8-12 Reps
Snatch - Right
20 Seconds

10-20 Reps
Front Squat Right
40 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

8-12 Reps
Rotational Press Left
30 Seconds

Single Leg 8-12 Reps

Deadlift Left 30 Seconds
Circuit 2

8-12 Reps
Rotational Press Right
30 Seconds

Single Leg 8-12 Reps

Deadlift Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

TRACKING / TURBO FAT LOSS / PAGE 8

 TR ACKING TURBO FAT LOSS

Workout 3

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 10 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

Alternating Scorpion 30 Seconds

Prone Extension 30 Seconds

Primer

Good Morning 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

10-12 Reps
Plank to Push up
30 Seconds

10-15 Reps
Horned Goblet Squat
30 Seconds
Circuit 1

10-12 Reps
Hollow Body Pull Over
30 Seconds

10-15 Reps per

Alternating
side / 30
KB Pull Accross
Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

10-15 Reps
Explosive Deadlift
15 Seconds

10-20 Reps
Alternating Lunge to
per side / 45
March
Seconds
Circuit 2

Tri Extension 10-15 Reps

Band Curl 10-15 Reps

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

Day 11 : Active Recovery

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 TR ACKING TURBO FAT LOSS

Workout 4

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 12 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

Scap Push Ups 30 Seconds

Hip Thrust
30 Seconds
Primer

Alternating Reach

Superman Extensions 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

Jerk Left 10-15 Reps

Jerk Right 10-15 Reps

Figure 8 to Lunge 60 Seconds

Circuit 1

Walking Alternating 10-15 Reps

Swing 30 Seconds

Alternating Deadstart
8-12 Reps
Rotational Clean to
30 Seconds
Side Lunge

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 6 Sets

Alternating Thoracic 10-15 Reps

Bridge 30 Seconds
Ground Flow

10-15 Reps
Hand-Walkout
30 Seconds

10-15 Reps
Alternating T Pushup
30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 5 Sets

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 TR ACKING TURBO FAT LOSS
Workout 5

ACTIVE
RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME
DAY 13 REPS & SETS USED PERFORMED PERFORMED USED
RECOV-
ERY

Two Hand Rotational

20 Seconds
Clean

Wrist Movements 20 Seconds

Primer

Wrist Movements, Back 20 Seconds

Squat Rockers 20 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets
Rotational Clean to
10-15 Reps / 30s
Catch Left

Rotational Clean to
10-15 Reps / 30s
Catch Right

Bent Press Left 10-15 Reps / 30s

Bent Press Right 10-15 Reps / 30s

Circuit 1

Half Kneeling Wide

10-15 Reps / 30s
Stance Swing Left
Assisted One Arm Push
10-15 Reps / 30s
up Left
Half Kneeling Wide
10-15 Reps / 30s
Stance Swing Right
Assisted One Arm Push
10-15 Reps / 30s
up Right

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

Single Leg Hip Thrust Cycle through

Left + Modified Deck movements
Squat to Half Kneeling on Left side 90
Position Left Seconds
Ground Flow

Single Leg Hip Thrust Cycle through

Right + Modified Deck movements on
Squat to Half Kneeling Right side 90
Position Right Seconds

Rest 30 seconds between movements / Hit pause to rest as needed between sets / 3 Sets

Cycle through
Goblet Squat to Lunge
movements for
Left to Lunge Right
Flow 2

90 Seconds

Rest 60 seconds between movements / Hit pause to rest as needed between sets / 3 Sets

TRACKING / TURBO FAT LOSS / PAGE 11

 TR ACKING TURBO FAT LOSS

Day 14 : Active Recovery

Workout 1

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 15 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

10-15 Reps
UpDog to DownDog
30 Seconds

10-15 Reps
Rock n Roll
Primer

30 Seconds

Around the Body to 10-15 Reps

Stop 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

Alternating Single 10-15 Reps

Rep Clean 30 Seconds

Alternating Single 10-15 Reps

Bell Row 30 Seconds
Circuit 1

Overhead Back 10-15 Reps

Lunge Left 30 Seconds

Overhead Back 10-15 Reps

Lunge Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

One Arm Rotational 10-15 Reps

Swing Left 20 Seconds

10-20 Reps
V Up to Push up
40 Seconds
Circuit 2

One Arm Rotational 10-15 Reps

Swing Right 20 Seconds

10-15 Reps
Spiderman Push Up
30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

TRACKING / TURBO FAT LOSS / PAGE 12

 TR ACKING TURBO FAT LOSS

Workout 2

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 16 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

8-12 Reps
Windmill Left
20 Seconds

8-12 Reps
Windmill Right
Primer

20 Seconds

8-12 Reps
Alternating Halo
20 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

8-12 Reps
Snatch - Left
20 Seconds

10-20 Reps
Front Squat Left
40 Seconds
Circuit 1

8-12 Reps
Snatch - Right
20 Seconds

10-20 Reps
Front Squat Right
40 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

8-12 Reps
Rotational Press Left
30 Seconds

Single Leg 8-12 Reps

Deadlift Left 30 Seconds
Circuit 2

8-12 Reps
Rotational Press Right
30 Seconds

Single Leg 8-12 Reps

Deadlift Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

TRACKING / TURBO FAT LOSS / PAGE 13

 TR ACKING TURBO FAT LOSS

Workout 3

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 17 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

Alternating Scorpion 30 Seconds

Prone Extension 30 Seconds

Primer

Good Morning 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

10-12 Reps
Plank to Push up
30 Seconds

10-15 Reps
Horned Goblet Squat
30 Seconds
Circuit 1

10-12 Reps
Hollow Body Pull Over
30 Seconds

10-15 Reps per

Alternating
side / 30
KB Pull Accross
Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

10-15 Reps
Explosive Deadlift
15 Seconds

10-20 Reps
Alternating Lunge to
per side / 45
March
Seconds
Circuit 2

Tri Extension 10-15 Reps

Band Curl 10-15 Reps

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

Day 18 : Active Recovery

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 TR ACKING TURBO FAT LOSS

Workout 4

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 19 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

Scap Push Ups 30 Seconds

Hip Thrust
30 Seconds
Primer

Alternating Reach

Superman Extensions 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

Jerk Left 10-15 Reps

Jerk Right 10-15 Reps

Figure 8 to Lunge 60 Seconds

Circuit 1

Walking Alternating 10-15 Reps

Swing 30 Seconds

Alternating Deadstart
8-12 Reps
Rotational Clean to
30 Seconds
Side Lunge

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 6 Sets

Alternating Thoracic 10-15 Reps

Bridge 30 Seconds
Ground Flow

10-15 Reps
Hand-Walkout
30 Seconds

10-15 Reps
Alternating T Pushup
30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 5 Sets

TRACKING / TURBO FAT LOSS / PAGE 15

 TR ACKING TURBO FAT LOSS
Workout 5

ACTIVE
RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME
DAY 20 REPS & SETS USED PERFORMED PERFORMED USED
RECOV-
ERY

Two Hand Rotational

20 Seconds
Clean

Wrist Movements 20 Seconds

Primer

Wrist Movements, Back 20 Seconds

Squat Rockers 20 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets
Rotational Clean to
10-15 Reps / 30s
Catch Left

Rotational Clean to
10-15 Reps / 30s
Catch Right

Bent Press Left 10-15 Reps / 30s

Bent Press Right 10-15 Reps / 30s

Circuit 1

Half Kneeling Wide

10-15 Reps / 30s
Stance Swing Left
Assisted One Arm Push
10-15 Reps / 30s
up Left
Half Kneeling Wide
10-15 Reps / 30s
Stance Swing Right
Assisted One Arm Push
10-15 Reps / 30s
up Right

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

Single Leg Hip Thrust Cycle through

Left + Modified Deck movements
Squat to Half Kneeling on Left side 90
Position Left Seconds
Ground Flow

Single Leg Hip Thrust Cycle through

Right + Modified Deck movements on
Squat to Half Kneeling Right side 90
Position Right Seconds

Rest 30 seconds between movements / Hit pause to rest as needed between sets / 3 Sets

Cycle through
Goblet Squat to Lunge
movements for
Left to Lunge Right
Flow 2

90 Seconds

Rest 60 seconds between movements / Hit pause to rest as needed between sets / 3 Sets

TRACKING / TURBO FAT LOSS / PAGE 16

 TR ACKING TURBO FAT LOSS

Day 21 : Active Recovery

Workout 1

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 22 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

10-15 Reps
UpDog to DownDog
30 Seconds

10-15 Reps
Rock n Roll
Primer

30 Seconds

Around the Body to 10-15 Reps

Stop 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

Alternating Single 10-15 Reps

Rep Clean 30 Seconds

Alternating Single 10-15 Reps

Bell Row 30 Seconds
Circuit 1

Overhead Back 10-15 Reps

Lunge Left 30 Seconds

Overhead Back 10-15 Reps

Lunge Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

One Arm Rotational 10-15 Reps

Swing Left 20 Seconds

10-20 Reps
V Up to Push up
40 Seconds
Circuit 2

One Arm Rotational 10-15 Reps

Swing Right 20 Seconds

10-15 Reps
Spiderman Push Up
30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

TRACKING / TURBO FAT LOSS / PAGE 17

 TR ACKING TURBO FAT LOSS

Workout 2

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 23 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

8-12 Reps
Windmill Left
20 Seconds

8-12 Reps
Windmill Right
Primer

20 Seconds

8-12 Reps
Alternating Halo
20 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

8-12 Reps
Snatch - Left
20 Seconds

10-20 Reps
Front Squat Left
40 Seconds
Circuit 1

8-12 Reps
Snatch - Right
20 Seconds

10-20 Reps
Front Squat Right
40 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

8-12 Reps
Rotational Press Left
30 Seconds

Single Leg 8-12 Reps

Deadlift Left 30 Seconds
Circuit 2

8-12 Reps
Rotational Press Right
30 Seconds

Single Leg 8-12 Reps

Deadlift Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

TRACKING / TURBO FAT LOSS / PAGE 18

 TR ACKING TURBO FAT LOSS

Workout 3

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 24 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

Alternating Scorpion 30 Seconds

Prone Extension 30 Seconds

Primer

Good Morning 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

10-12 Reps
Plank to Push up
30 Seconds

10-15 Reps
Horned Goblet Squat
30 Seconds
Circuit 1

10-12 Reps
Hollow Body Pull Over
30 Seconds

10-15 Reps per

Alternating
side / 30
KB Pull Accross
Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

10-15 Reps
Explosive Deadlift
15 Seconds

10-20 Reps
Alternating Lunge to
per side / 45
March
Seconds
Circuit 2

Tri Extension 10-15 Reps

Band Curl 10-15 Reps

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

Day 25 : Active Recovery

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 TR ACKING TURBO FAT LOSS

Workout 4

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 26 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

Scap Push Ups 30 Seconds

Hip Thrust
30 Seconds
Primer

Alternating Reach

Superman Extensions 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

Jerk Left 10-15 Reps

Jerk Right 10-15 Reps

Figure 8 to Lunge 60 Seconds

Circuit 1

Walking Alternating 10-15 Reps

Swing 30 Seconds

Alternating Deadstart
8-12 Reps
Rotational Clean to
30 Seconds
Side Lunge

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 6 Sets

Alternating Thoracic 10-15 Reps

Bridge 30 Seconds
Ground Flow

10-15 Reps
Hand-Walkout
30 Seconds

10-15 Reps
Alternating T Pushup
30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 5 Sets

TRACKING / TURBO FAT LOSS / PAGE 20

 TR ACKING TURBO FAT LOSS
Workout 5

ACTIVE
RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME
DAY 27 REPS & SETS USED PERFORMED PERFORMED USED
RECOV-
ERY

Two Hand Rotational

20 Seconds
Clean

Wrist Movements 20 Seconds

Primer

Wrist Movements, Back 20 Seconds

Squat Rockers 20 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets
Rotational Clean to
10-15 Reps / 30s
Catch Left

Rotational Clean to
10-15 Reps / 30s
Catch Right

Bent Press Left 10-15 Reps / 30s

Bent Press Right 10-15 Reps / 30s

Circuit 1

Half Kneeling Wide

10-15 Reps / 30s
Stance Swing Left
Assisted One Arm Push
10-15 Reps / 30s
up Left
Half Kneeling Wide
10-15 Reps / 30s
Stance Swing Right
Assisted One Arm Push
10-15 Reps / 30s
up Right

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

Single Leg Hip Thrust Cycle through

Left + Modified Deck movements
Squat to Half Kneeling on Left side 90
Position Left Seconds
Ground Flow

Single Leg Hip Thrust Cycle through

Right + Modified Deck movements on
Squat to Half Kneeling Right side 90
Position Right Seconds

Rest 30 seconds between movements / Hit pause to rest as needed between sets / 3 Sets

Cycle through
Goblet Squat to Lunge
movements for
Left to Lunge Right
Flow 2

90 Seconds

Rest 60 seconds between movements / Hit pause to rest as needed between sets / 3 Sets

TRACKING / TURBO FAT LOSS / PAGE 21

 TR ACKING TURBO FAT LOSS

Day 28 : Active Recovery

Workout 1

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 29 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

10-15 Reps
UpDog to DownDog
30 Seconds

10-15 Reps
Rock n Roll
Primer

30 Seconds

Around the Body to 10-15 Reps

Stop 30 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

Alternating Single 10-15 Reps

Rep Clean 30 Seconds

Alternating Single 10-15 Reps

Bell Row 30 Seconds
Circuit 1

Overhead Back 10-15 Reps

Lunge Left 30 Seconds

Overhead Back 10-15 Reps

Lunge Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

One Arm Rotational 10-15 Reps

Swing Left 20 Seconds

10-20 Reps
V Up to Push up
40 Seconds
Circuit 2

One Arm Rotational 10-15 Reps

Swing Right 20 Seconds

10-15 Reps
Spiderman Push Up
30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

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 TR ACKING TURBO FAT LOSS

Workout 2

RECOMMENDED WEIGHTS # OF REPS #OF ROUNDS REST TIME ACTIVE

DAY 30 REPS & SETS USED PERFORMED PERFORMED USED RECOVERY

8-12 Reps
Windmill Left
20 Seconds

8-12 Reps
Windmill Right
Primer

20 Seconds

8-12 Reps
Alternating Halo
20 Seconds

10 seconds between exercises / Hit pause to rest as needed between sets / 3 Sets

8-12 Reps
Snatch - Left
20 Seconds

10-20 Reps
Front Squat Left
40 Seconds
Circuit 1

8-12 Reps
Snatch - Right
20 Seconds

10-20 Reps
Front Squat Right
40 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

8-12 Reps
Rotational Press Left
30 Seconds

Single Leg 8-12 Reps

Deadlift Left 30 Seconds
Circuit 2

8-12 Reps
Rotational Press Right
30 Seconds

Single Leg 8-12 Reps

Deadlift Right 30 Seconds

Rest 15 seconds between movements / Hit pause to rest as needed between sets / 4 Sets

TRACKING / TURBO FAT LOSS / PAGE 23

 TR ACKING TURBO FAT LOSS

NOTES

TRACKING / TURBO FAT LOSS / Page 24