4 WEEK KickStart Program
WELCOME TO POWER UP SLIM DOWN
POWER UP SLIM DOWN WEEK 1
POWER UP SLIM DOWN WEEK 2
POWER UP SLIM DOWN WEEK 3
POWER UP SLIM DOWN WEEK 4
CONGRATULATIONS
LOWER BODY CIRCUIT
| Exercise | Duration | Sets | Demo Link | Instructions |
|---|---|---|---|
| Squat Jumps To Alternating Side Steps | 45-sec. | https://www.youtube.com/watch?v=ylqxz6QyjJY | Place Band Just Above Knees | Side Step In Squat Form |
| Overhead Split Squats | 45-sec. | https://www.youtube.com/watch?v=v7kJhT_edD4 | Switch Legs At Halfway Pt. | Bands Just Above Knees |
| Single Leg RDL | 45-sec. | https://www.youtube.com/watch?v=8dO3djLubss | Opposite Hand & Leg | Knees Slightly Bent |
| Duck Walks | 45-sec. | https://www.youtube.com/watch?v=aF5kA7h-a3s | Chest Up | Squat Low Throughout | Band Just Above Knees |
| Alternating Step Ups | 45-sec. | https://www.youtube.com/watch?v=VL11xRVyaSs | Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed |
| Wall Run | 45-sec. | https://www.youtube.com/watch?v=82BdDZVd1cM | Lean Against Wall | Bands Just Above Knees |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
HIIT A
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Star Jumps | Explode All The Way Up | Soft Landing | Band Above Knees | 45-sec. | https://www.youtube.com/watch?v=ksYTwa_Gcqg |
| Inchworm | Engage Core | Come All The Way Up | 45-sec. | https://www.youtube.com/watch?v=x0MaIkij4Wg |
| Curtsy Lunge | Keep Chest Upright | Controlled Form | 45-sec. | https://www.youtube.com/watch?v=akPiMBBLd9Y |
| 3-Step Side Shuffle | Stay Low | Add Band Above Knees For More Intensity | 45-sec. | https://www.youtube.com/watch?v=yrshI8f3keU |
| Plank Taps | Keep Body Parallel | Butt Down | 45-sec. | https://www.youtube.com/watch?v=pgrSSPRiEF0 |
| Bicycles | Try To Touch Elbow To Knee | 45-sec. | https://www.youtube.com/watch?v=N6N26AXY-Lw |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Renagade Push-Up | Keep Your Back Straight During Push-Up | Bring Arm To Chest | 45-sec. | https://www.youtube.com/watch?v=itqdYEayNHg |
| Single Leg Standing Bicep Curls | Switch Legs At Halfway Pt. | Knees Should Be Parallel or Above Waist | 45-sec. | https://www.youtube.com/watch?v=kAFgrET7PSE |
| Upright Rows to Back Flys | Knees Slightly Bent | Squeeze Back Muscles | 45-sec. | https://www.youtube.com/watch?v=vLTkbC-1Z3Q |
| Jabs | Knees Relaxed & Slightly Bent | Hold DB or Bands Behind Back Plus | 45-sec. | https://www.youtube.com/watch?v=-kzAZqQcmz8 |
| Tricep Dips | Advanced: One Leg Up At Parallel Height | 45-sec. | https://www.youtube.com/watch?v=4Ku8wfWF7YM |
| Supermans | Hold For 2-sec. | Advanced: Hold DB in Hand | 45-sec. | https://www.youtube.com/watch?v=zci-2t9XLTo |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
HIIT B
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Long Jump w/ Shuffle Back | Keep Butt Low | Arms Straight | Maintain Speed | 45-sec. | https://www.youtube.com/watch?v=G6DA09B2I7E |
| Squats to Elbow/Knee Ab Twist | Maintain Speed | Add Bands Above Knees For More | 45-sec. | https://www.youtube.com/watch?v=Hdbr_v6LJQI |
| Surrender Squat Jumps | Keep Butt Low | Explode on the Jumps | 45-sec. | https://www.youtube.com/watch?v=4nAYcXGKZNQ |
| 2-Step Plank Walk | Keep Body Parallel to Ground | 45-sec. | https://www.youtube.com/watch?v=QngzARJ-ra8 |
| Burpees w/Alternating Kicks | Burpees w/ Alternating Legs In Between Kicks | 45-sec. | https://www.youtube.com/watch?v=1gZwqtk9aio |
| Twist Jumps | Keep Butt Low | Explode on the Jumps | 45-sec. | https://www.youtube.com/watch?v=JU3ObS9FMcA |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Squat To Press | Keep Chest Up | Press To Full Extension | 45-sec. | https://www.youtube.com/watch?v=_9dJJgWU79s |
| One-Sided Squatted Swings | Switch Swinging Arm At Halfway Pt. | Feet Should Be Close | 45-sec. | https://www.youtube.com/watch?v=GPxFSXtHroA |
| Plank Get Up/Get Down | Keep Body Parallel to Ground | 45-sec. | https://www.youtube.com/watch?v=mr2bWQeHvyg |
| Crunch Hold + Alternating Leg Raise | Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground | 45-sec. | https://www.youtube.com/watch?v=ehfzQ52LBkU |
| Jump Jack To Front Raise | Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane | 45-sec. | https://www.youtube.com/watch?v=N0neATBed3A |
| Crab Toe Touches | Touch Your Toes | 45-sec. | https://www.youtube.com/watch?v=EnbS6OY2RQ8 |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| 50 Jump Rope Rotations | Jumping Jacks (if no jump rope) | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
| 80 Meter Uphill Sprints | No Outdoor Hill? Consider Parking Decks or Stairs | 80m | ---- |
| Seated Cycles Weighted | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=N47tXSE89ww |
| Straight Arm Sit Ups | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=AD4zZmswJAs |
| Knee In To Ankle Touch | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=nm7G_oo5zwo |
| Cross Body Crunch | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=v_gokXv2bW4 |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
LOWER BODY CIRCUIT
| Exercise | Duration | Sets | Demo Link | Instructions |
|---|---|---|---|
| Squat Jumps To Alternating Side Steps | 45-sec. | https://www.youtube.com/watch?v=ylqxz6QyjJY | Place Band Just Above Knees | Side Step In Squat Form |
| Overhead Split Squats | 45-sec. | https://www.youtube.com/watch?v=v7kJhT_edD4 | Switch Legs At Halfway Pt. | Bands Just Above Knees |
| Single Leg RDL | 45-sec. | https://www.youtube.com/watch?v=8dO3djLubss | Opposite Hand & Leg | Knees Slightly Bent |
| Duck Walks | 45-sec. | https://www.youtube.com/watch?v=aF5kA7h-a3s | Chest Up | Squat Low Throughout | Band Just Above Knees |
| Alternating Step Ups | 45-sec. | https://www.youtube.com/watch?v=VL11xRVyaSs | Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed |
| Wall Run | 45-sec. | https://www.youtube.com/watch?v=82BdDZVd1cM | Lean Against Wall | Bands Just Above Knees |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT A
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Star Jumps | Explode All The Way Up | Soft Landing | Band Above Knees | 45-sec. | https://www.youtube.com/watch?v=ksYTwa_Gcqg |
| Inchworm | Engage Core | Come All The Way Up | 45-sec. | https://www.youtube.com/watch?v=x0MaIkij4Wg |
| Curtsy Lunge | Keep Chest Upright | Controlled Form | 45-sec. | https://www.youtube.com/watch?v=akPiMBBLd9Y |
| 3-Step Side Shuffle | Stay Low | Add Band Above Knees For More Intensity | 45-sec. | https://www.youtube.com/watch?v=yrshI8f3keU |
| Plank Taps | Keep Body Parallel | Butt Down | 45-sec. | https://www.youtube.com/watch?v=pgrSSPRiEF0 |
| Bicycles | Try To Touch Elbow To Knee | 45-sec. | https://www.youtube.com/watch?v=N6N26AXY-Lw |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Renagade Push-Up | Keep Your Back Straight During Push-Up | Bring Arm To Chest | 45-sec. | https://www.youtube.com/watch?v=itqdYEayNHg |
| Single Leg Standing Bicep Curls | Switch Legs At Halfway Pt. | Knees Should Be Parallel or Above Waist | 45-sec. | https://www.youtube.com/watch?v=kAFgrET7PSE |
| Upright Rows to Back Flys | Knees Slightly Bent | Squeeze Back Muscles | 45-sec. | https://www.youtube.com/watch?v=vLTkbC-1Z3Q |
| Jabs | Knees Relaxed & Slightly Bent | Hold DB or Bands Behind Back Plus | 45-sec. | https://www.youtube.com/watch?v=-kzAZqQcmz8 |
| Tricep Dips | Advanced: One Leg Up At Parallel Height | 45-sec. | https://www.youtube.com/watch?v=4Ku8wfWF7YM |
| Supermans | Hold For 2-sec. | Advanced: Hold DB in Hand | 45-sec. | https://www.youtube.com/watch?v=zci-2t9XLTo |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT B
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Long Jump w/ Shuffle Back | Keep Butt Low | Arms Straight | Maintain Speed | 45-sec. | https://www.youtube.com/watch?v=G6DA09B2I7E |
| Squats to Elbow/Knee Ab Twist | Maintain Speed | Add Bands Above Knees For More | 45-sec. | https://www.youtube.com/watch?v=Hdbr_v6LJQI |
| Surrender Squat Jumps | Keep Butt Low | Explode on the Jumps | 45-sec. | https://www.youtube.com/watch?v=4nAYcXGKZNQ |
| 2-Step Plank Walk | Keep Body Parallel to Ground | 45-sec. | https://www.youtube.com/watch?v=QngzARJ-ra8 |
| Burpees w/Alternating Kicks | Burpees w/ Alternating Legs In Between Kicks | 45-sec. | https://www.youtube.com/watch?v=1gZwqtk9aio |
| Twist Jumps | Keep Butt Low | Explode on the Jumps | 45-sec. | https://www.youtube.com/watch?v=JU3ObS9FMcA |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Squat To Press | Keep Chest Up | Press To Full Extension | 45-sec. | https://www.youtube.com/watch?v=_9dJJgWU79s |
| One-Sided Squatted Swings | Switch Swinging Arm At Halfway Pt. | Feet Should Be Close | 45-sec. | https://www.youtube.com/watch?v=GPxFSXtHroA |
| Plank Get Up/Get Down | Keep Body Parallel to Ground | 45-sec. | https://www.youtube.com/watch?v=mr2bWQeHvyg |
| Crunch Hold + Alternating Leg Raise | Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground | 45-sec. | https://www.youtube.com/watch?v=ehfzQ52LBkU |
| Jump Jack To Front Raise | Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane | 45-sec. | https://www.youtube.com/watch?v=N0neATBed3A |
| Crab Toe Touches | Touch Your Toes | 45-sec. | https://www.youtube.com/watch?v=EnbS6OY2RQ8 |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| 50 Jump Rope Rotations | Jumping Jacks (if no jump rope) | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
| 80 Meter Uphill Sprints | No Outdoor Hill? Consider Parking Decks or Stairs | 80m | ---- |
| Seated Cycles Weighted | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=N47tXSE89ww |
| Straight Arm Sit Ups | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=AD4zZmswJAs |
| Knee In To Ankle Touch | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=nm7G_oo5zwo |
| Cross Body Crunch | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=v_gokXv2bW4 |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
LOWER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Three-Pulse Sumo Squats | Place Band Around Ankle | Pulse At Bottom | 45-sec. | https://www.youtube.com/watch?v=8Wa4oFRpEGA |
| Squat Jump Squat Walk | 4-Step Walk Forward & Back | Bands Just Above Knees | 45-sec. | https://www.youtube.com/watch?v=9mLA5665qs4 |
| Forward To Reverse Lunge + Knee Drive Pause | Knee Should Not Go Past Toes | Bring Knees Up To Parallel | 45-sec. | https://www.youtube.com/watch?v=faE778F6fNQ |
| Glute Bridge To Calf Raises | Back Flat On Ground | Contract Core Muscles Throughout | 45-sec. | https://www.youtube.com/watch?v=8qsT91ZIVdQ |
| Wall Squats With Alternating Kick | Back Flat On Wall | Kick To Parallel | 45-sec. | https://www.youtube.com/watch?v=4joZGuGiSMQ |
| Side Lunges To Squat (Cherry Pick) | Quick Movement | Bands Just Above Knees | 45-sec. | https://www.youtube.com/watch?v=IfPMnMazL9Q |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT A
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Star Jack To Switch Blade | Explode All The Way Up | Soft Landing | Band Above Knees | 45-sec. | https://www.youtube.com/watch?v=6TlD9FsPthE |
| Butt Kick To Punches | Engage Core | All The Way Through | 45-sec. | https://www.youtube.com/watch?v=w7QpfLqnek4 |
| 3-Sec Quick Feet To Burpee | Keep Chest Upright | Neutral On Ground | 45-sec. | https://www.youtube.com/watch?v=x3cJkFNLGDE |
| Front Squat To Cross Body Crunch | Squat To Parallel | Twist Waist, Not Feet | 45-sec. | https://www.youtube.com/watch?v=9rZ-Rdrv2_4 |
| Overhead High Knees | Bring Knees 90 Degrees | Add Dumbbells For More Intensity | 45-sec. | https://www.youtube.com/watch?v=XUglpzefZU8 |
| Plank Jack Knee In | Keep Back Parallel | Engage Core All The Way Through | 45-sec. | https://www.youtube.com/watch?v=L3d0JWwdBFE |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Lateral Raise To Delt Raise | Stand Upright | Keep Your Back Straight & Parallel To Ground | 45-sec. | https://www.youtube.com/watch?v=XI0rW0q02oQ |
| Single To Double Chest Press | Back Remains Flat On Ground | L Press, R Press, Double Press | 45-sec. | https://www.youtube.com/watch?v=uU8PNXSMqwg |
| Standing Shoulder Press | Knees Relaxed | Engage Core Throughout | 45-sec. | https://www.youtube.com/watch?v=3wXUUBoUHDI |
| Skull Crusher | Back Remains Flat On Ground | Bend At Elbows Only | 45-sec. | https://www.youtube.com/watch?v=3kXkTK8HH9A |
| Push-Up To Reach | Back Should Remain Nuetral | Keep Glute Down | 45-sec. | https://www.youtube.com/watch?v=dO7wzL9ains |
| Bent Row To Straight Kickbacks | Back Positioned At 45 Degree Angle | Keep Arms Swings Controlled | 45-sec. | https://www.youtube.com/watch?v=76J7jHS-LCw |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT B
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Broad Jump To Walk In | Control & Soft Landing | Stand All The Way Up In Walk In | 45-sec. | https://www.youtube.com/watch?v=_eVv_xrWOAc |
| Floor Touch Squats | Avoid Bending Over | Open Squat Stance To Get Lower | 45-sec. | https://www.youtube.com/watch?v=RmBtLUQqXsY |
| Lateral Hops | Bring Knees To 90 Degree Angle | 45-sec. | https://www.youtube.com/watch?v=RaF7hm1k2PE |
| Bent Knee Ankle Crunch | Keep Knees Locked At 90 Degrees | Reach Up To Touch | 45-sec. | https://www.youtube.com/watch?v=FSu-RCY7cj8 |
| Punch Jack To Cross Body Punch | Soft Landing With Feet | Twist Waist Not Feet For Cross Body | 45-sec. | https://www.youtube.com/watch?v=UiyuX1zNg6k |
| Overhead Russian Twists | Keep Arms Straight & Core Contracted | Bring Knee Into Chest | 45-sec. | https://www.youtube.com/watch?v=pSBfzmyDlMU |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Snap Jump To Thrust | Keep Chest Up | Soft Landing | 45-sec. | https://www.youtube.com/watch?v=Jrqqp-8DmzM |
| Hand Tap Push Up To Superman | Lay Completely On The Ground To Sprawl | Keep Arms Straight | 45-sec. | https://www.youtube.com/watch?v=mJ4-g-NhwPU |
| Frog Jump To Hop Back | Two Hops Back Then Repeat | Soft Landing Into Squat | 45-sec. | https://www.youtube.com/watch?v=0CUKBWQz7l4 |
| In/Out Prisoner Jump Squat | Keep Behind Low In Squat Position | Chest Up | 45-sec. | https://www.youtube.com/watch?v=My7Kffz58iw |
| Running High Knee Forward/Backward | Knees Should Create 90 Degree Angle | 3 Runs Forward & Back | 45-sec. | https://www.youtube.com/watch?v=TKB9HmKV9F4 |
| Squat To Ankle Touch | Keep Chest Up | 90 Degree Squat | 45-sec. | https://www.youtube.com/watch?v=ySsRCmLwR68 |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| 50 Jump Rope Rotations | Jumping Jacks (if no jump rope) | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
| 80 Meter Uphill Sprints | No Outdoor Hill? Consider Parking Decks or Stairs | 80m | --- |
| Military Plank Roll | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=9ZTwBfygPFo |
| Flutter Kicks | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=7IHt6IIXk5Q |
| Leg Raise Variation | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=5inWdBtp2po |
| Overhead Russian Twists | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=pSBfzmyDlMU |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
LOWER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Three-Pulse Sumo Squats | Place Band Around Ankle | Pulse At Bottom | 45-sec. | https://www.youtube.com/watch?v=8Wa4oFRpEGA |
| Squat Jump Squat Walk | 4-Step Walk Forward & Back | Bands Just Above Knees | 45-sec. | https://www.youtube.com/watch?v=9mLA5665qs4 |
| Forward To Reverse Lunge + Knee Drive Pause | Knee Should Not Go Past Toes | Bring Knees Up To Parallel | 45-sec. | https://www.youtube.com/watch?v=faE778F6fNQ |
| Glute Bridge To Calf Raises | Back Flat On Ground | Contract Core Muscles Throughout | 45-sec. | https://www.youtube.com/watch?v=8qsT91ZIVdQ |
| Wall Squats With Alternating Kick | Back Flat On Wall | Kick To Parallel | 45-sec. | https://www.youtube.com/watch?v=4joZGuGiSMQ |
| Side Lunges To Squat (Cherry Pick) | Quick Movement | Bands Just Above Knees | 45-sec. | https://www.youtube.com/watch?v=IfPMnMazL9Q |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
HIIT A
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Star Jack To Switch Blade | Explode All The Way Up | Soft Landing | Band Above Knees | 45-sec. | https://www.youtube.com/watch?v=6TlD9FsPthE |
| Butt Kick To Punches | Engage Core | All The Way Through | 45-sec. | https://www.youtube.com/watch?v=w7QpfLqnek4 |
| 3-Sec Quick Feet To Burpee | Keep Chest Upright | Neutral On Ground | 45-sec. | https://www.youtube.com/watch?v=x3cJkFNLGDE |
| Front Squat To Cross Body Crunch | Squat To Parallel | Twist Waist, Not Feet | 45-sec. | https://www.youtube.com/watch?v=9rZ-Rdrv2_4 |
| Overhead High Knees | Bring Knees 90 Degrees | Add Dumbbells For More Intensity | 45-sec. | https://www.youtube.com/watch?v=XUglpzefZU8 |
| Plank Jack Knee In | Keep Back Parallel | Engage Core All The Way Through | 45-sec. | https://www.youtube.com/watch?v=L3d0JWwdBFE |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Lateral Raise To Delt Raise | Stand Upright | Keep Your Back Straight & Parallel To Ground | 45-sec. | https://www.youtube.com/watch?v=XI0rW0q02oQ |
| Single To Double Chest Press | Back Remains Flat On Ground | L Press, R Press, Double Press | 45-sec. | https://www.youtube.com/watch?v=uU8PNXSMqwg |
| Standing Shoulder Press | Knees Relaxed | Engage Core Throughout | 45-sec. | https://www.youtube.com/watch?v=3wXUUBoUHDI |
| Skull Crusher | Back Remains Flat On Ground | Bend At Elbows Only | 45-sec. | https://www.youtube.com/watch?v=3kXkTK8HH9A |
| Push-Up To Reach | Back Should Remain Nuetral | Keep Glute Down | 45-sec. | https://www.youtube.com/watch?v=dO7wzL9ains |
| Bent Row To Straight Kickbacks | Back Positioned At 45 Degree Angle | Keep Arms Swings Controlled | 45-sec. | https://www.youtube.com/watch?v=76J7jHS-LCw |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
HIIT B
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Broad Jump To Walk In | Control & Soft Landing | Stand All The Way Up In Walk In | 45-sec. | https://www.youtube.com/watch?v=_eVv_xrWOAc |
| Floor Touch Squats | Avoid Bending Over | Open Squat Stance To Get Lower | 45-sec. | https://www.youtube.com/watch?v=RmBtLUQqXsY |
| Lateral Hops | Bring Knees To 90 Degree Angle | 45-sec. | https://www.youtube.com/watch?v=RaF7hm1k2PE |
| Bent Knee Ankle Crunch | Keep Knees Locked At 90 Degrees | Reach Up To Touch | 45-sec. | https://www.youtube.com/watch?v=FSu-RCY7cj8 |
| Punch Jack To Cross Body Punch | Soft Landing With Feet | Twist Waist Not Feet For Cross Body | 45-sec. | https://www.youtube.com/watch?v=UiyuX1zNg6k |
| Overhead Russian Twists | Keep Arms Straight & Core Contracted | Bring Knee Into Chest | 45-sec. | https://www.youtube.com/watch?v=pSBfzmyDlMU |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Snap Jump To Thrust | Keep Chest Up | Soft Landing | 45-sec. | https://www.youtube.com/watch?v=Jrqqp-8DmzM |
| Hand Tap Push Up To Superman | Lay Completely On The Ground To Sprawl | Keep Arms Straight | 45-sec. | https://www.youtube.com/watch?v=mJ4-g-NhwPU |
| Frog Jump To Hop Back | Two Hops Back Then Repeat | Soft Landing Into Squat | 45-sec. | https://www.youtube.com/watch?v=0CUKBWQz7l4 |
| In/Out Prisoner Jump Squat | Keep Behind Low In Squat Position | Chest Up | 45-sec. | https://www.youtube.com/watch?v=My7Kffz58iw |
| Running High Knee Forward/Backward | Knees Should Create 90 Degree Angle | 3 Runs Forward & Back | 45-sec. | https://www.youtube.com/watch?v=TKB9HmKV9F4 |
| Squat To Ankle Touch | Keep Chest Up | 90 Degree Squat | 45-sec. | https://www.youtube.com/watch?v=ySsRCmLwR68 |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| 50 Jump Rope Rotations | Jumping Jacks (if no jump rope) | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
| 80 Meter Uphill Sprints | No Outdoor Hill? Consider Parking Decks or Stairs | 80m | --- |
| Military Plank Roll | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=9ZTwBfygPFo |
| Flutter Kicks | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=7IHt6IIXk5Q |
| Leg Raise Variation | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=5inWdBtp2po |
| Overhead Russian Twists | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=pSBfzmyDlMU |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
WELCOME TO POWER UP SLIM DOWN
POWER UP SLIM DOWN WEEK 1
POWER UP SLIM DOWN WEEK 2
POWER UP SLIM DOWN WEEK 3
POWER UP SLIM DOWN WEEK 4
CONGRATULATIONS
LOWER BODY CIRCUIT
| Exercise | Duration | Sets | Demo Link | Instructions |
|---|---|---|---|
| Squat Jumps To Alternating Side Steps | 45-sec. | https://www.youtube.com/watch?v=ylqxz6QyjJY | Place Band Just Above Knees | Side Step In Squat Form |
| Overhead Split Squats | 45-sec. | https://www.youtube.com/watch?v=v7kJhT_edD4 | Switch Legs At Halfway Pt. | Bands Just Above Knees |
| Single Leg RDL | 45-sec. | https://www.youtube.com/watch?v=8dO3djLubss | Opposite Hand & Leg | Knees Slightly Bent |
| Duck Walks | 45-sec. | https://www.youtube.com/watch?v=aF5kA7h-a3s | Chest Up | Squat Low Throughout | Band Just Above Knees |
| Alternating Step Ups | 45-sec. | https://www.youtube.com/watch?v=VL11xRVyaSs | Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed |
| Wall Run | 45-sec. | https://www.youtube.com/watch?v=82BdDZVd1cM | Lean Against Wall | Bands Just Above Knees |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
HIIT A
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Star Jumps | Explode All The Way Up | Soft Landing | Band Above Knees | 45-sec. | https://www.youtube.com/watch?v=ksYTwa_Gcqg |
| Inchworm | Engage Core | Come All The Way Up | 45-sec. | https://www.youtube.com/watch?v=x0MaIkij4Wg |
| Curtsy Lunge | Keep Chest Upright | Controlled Form | 45-sec. | https://www.youtube.com/watch?v=akPiMBBLd9Y |
| 3-Step Side Shuffle | Stay Low | Add Band Above Knees For More Intensity | 45-sec. | https://www.youtube.com/watch?v=yrshI8f3keU |
| Plank Taps | Keep Body Parallel | Butt Down | 45-sec. | https://www.youtube.com/watch?v=pgrSSPRiEF0 |
| Bicycles | Try To Touch Elbow To Knee | 45-sec. | https://www.youtube.com/watch?v=N6N26AXY-Lw |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Renagade Push-Up | Keep Your Back Straight During Push-Up | Bring Arm To Chest | 45-sec. | https://www.youtube.com/watch?v=itqdYEayNHg |
| Single Leg Standing Bicep Curls | Switch Legs At Halfway Pt. | Knees Should Be Parallel or Above Waist | 45-sec. | https://www.youtube.com/watch?v=kAFgrET7PSE |
| Upright Rows to Back Flys | Knees Slightly Bent | Squeeze Back Muscles | 45-sec. | https://www.youtube.com/watch?v=vLTkbC-1Z3Q |
| Jabs | Knees Relaxed & Slightly Bent | Hold DB or Bands Behind Back Plus | 45-sec. | https://www.youtube.com/watch?v=-kzAZqQcmz8 |
| Tricep Dips | Advanced: One Leg Up At Parallel Height | 45-sec. | https://www.youtube.com/watch?v=4Ku8wfWF7YM |
| Supermans | Hold For 2-sec. | Advanced: Hold DB in Hand | 45-sec. | https://www.youtube.com/watch?v=zci-2t9XLTo |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
HIIT B
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Long Jump w/ Shuffle Back | Keep Butt Low | Arms Straight | Maintain Speed | 45-sec. | https://www.youtube.com/watch?v=G6DA09B2I7E |
| Squats to Elbow/Knee Ab Twist | Maintain Speed | Add Bands Above Knees For More | 45-sec. | https://www.youtube.com/watch?v=Hdbr_v6LJQI |
| Surrender Squat Jumps | Keep Butt Low | Explode on the Jumps | 45-sec. | https://www.youtube.com/watch?v=4nAYcXGKZNQ |
| 2-Step Plank Walk | Keep Body Parallel to Ground | 45-sec. | https://www.youtube.com/watch?v=QngzARJ-ra8 |
| Burpees w/Alternating Kicks | Burpees w/ Alternating Legs In Between Kicks | 45-sec. | https://www.youtube.com/watch?v=1gZwqtk9aio |
| Twist Jumps | Keep Butt Low | Explode on the Jumps | 45-sec. | https://www.youtube.com/watch?v=JU3ObS9FMcA |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Squat To Press | Keep Chest Up | Press To Full Extension | 45-sec. | https://www.youtube.com/watch?v=_9dJJgWU79s |
| One-Sided Squatted Swings | Switch Swinging Arm At Halfway Pt. | Feet Should Be Close | 45-sec. | https://www.youtube.com/watch?v=GPxFSXtHroA |
| Plank Get Up/Get Down | Keep Body Parallel to Ground | 45-sec. | https://www.youtube.com/watch?v=mr2bWQeHvyg |
| Crunch Hold + Alternating Leg Raise | Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground | 45-sec. | https://www.youtube.com/watch?v=ehfzQ52LBkU |
| Jump Jack To Front Raise | Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane | 45-sec. | https://www.youtube.com/watch?v=N0neATBed3A |
| Crab Toe Touches | Touch Your Toes | 45-sec. | https://www.youtube.com/watch?v=EnbS6OY2RQ8 |
Complete 4-6 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| 50 Jump Rope Rotations | Jumping Jacks (if no jump rope) | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
| 80 Meter Uphill Sprints | No Outdoor Hill? Consider Parking Decks or Stairs | 80m | ---- |
| Seated Cycles Weighted | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=N47tXSE89ww |
| Straight Arm Sit Ups | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=AD4zZmswJAs |
| Knee In To Ankle Touch | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=nm7G_oo5zwo |
| Cross Body Crunch | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=v_gokXv2bW4 |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
LOWER BODY CIRCUIT
| Exercise | Duration | Sets | Demo Link | Instructions |
|---|---|---|---|
| Squat Jumps To Alternating Side Steps | 45-sec. | https://www.youtube.com/watch?v=ylqxz6QyjJY | Place Band Just Above Knees | Side Step In Squat Form |
| Overhead Split Squats | 45-sec. | https://www.youtube.com/watch?v=v7kJhT_edD4 | Switch Legs At Halfway Pt. | Bands Just Above Knees |
| Single Leg RDL | 45-sec. | https://www.youtube.com/watch?v=8dO3djLubss | Opposite Hand & Leg | Knees Slightly Bent |
| Duck Walks | 45-sec. | https://www.youtube.com/watch?v=aF5kA7h-a3s | Chest Up | Squat Low Throughout | Band Just Above Knees |
| Alternating Step Ups | 45-sec. | https://www.youtube.com/watch?v=VL11xRVyaSs | Movement Should Be Slow & Controlled | Step on Couch/Chair/Bed |
| Wall Run | 45-sec. | https://www.youtube.com/watch?v=82BdDZVd1cM | Lean Against Wall | Bands Just Above Knees |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT A
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Star Jumps | Explode All The Way Up | Soft Landing | Band Above Knees | 45-sec. | https://www.youtube.com/watch?v=ksYTwa_Gcqg |
| Inchworm | Engage Core | Come All The Way Up | 45-sec. | https://www.youtube.com/watch?v=x0MaIkij4Wg |
| Curtsy Lunge | Keep Chest Upright | Controlled Form | 45-sec. | https://www.youtube.com/watch?v=akPiMBBLd9Y |
| 3-Step Side Shuffle | Stay Low | Add Band Above Knees For More Intensity | 45-sec. | https://www.youtube.com/watch?v=yrshI8f3keU |
| Plank Taps | Keep Body Parallel | Butt Down | 45-sec. | https://www.youtube.com/watch?v=pgrSSPRiEF0 |
| Bicycles | Try To Touch Elbow To Knee | 45-sec. | https://www.youtube.com/watch?v=N6N26AXY-Lw |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Renagade Push-Up | Keep Your Back Straight During Push-Up | Bring Arm To Chest | 45-sec. | https://www.youtube.com/watch?v=itqdYEayNHg |
| Single Leg Standing Bicep Curls | Switch Legs At Halfway Pt. | Knees Should Be Parallel or Above Waist | 45-sec. | https://www.youtube.com/watch?v=kAFgrET7PSE |
| Upright Rows to Back Flys | Knees Slightly Bent | Squeeze Back Muscles | 45-sec. | https://www.youtube.com/watch?v=vLTkbC-1Z3Q |
| Jabs | Knees Relaxed & Slightly Bent | Hold DB or Bands Behind Back Plus | 45-sec. | https://www.youtube.com/watch?v=-kzAZqQcmz8 |
| Tricep Dips | Advanced: One Leg Up At Parallel Height | 45-sec. | https://www.youtube.com/watch?v=4Ku8wfWF7YM |
| Supermans | Hold For 2-sec. | Advanced: Hold DB in Hand | 45-sec. | https://www.youtube.com/watch?v=zci-2t9XLTo |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT B
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Long Jump w/ Shuffle Back | Keep Butt Low | Arms Straight | Maintain Speed | 45-sec. | https://www.youtube.com/watch?v=G6DA09B2I7E |
| Squats to Elbow/Knee Ab Twist | Maintain Speed | Add Bands Above Knees For More | 45-sec. | https://www.youtube.com/watch?v=Hdbr_v6LJQI |
| Surrender Squat Jumps | Keep Butt Low | Explode on the Jumps | 45-sec. | https://www.youtube.com/watch?v=4nAYcXGKZNQ |
| 2-Step Plank Walk | Keep Body Parallel to Ground | 45-sec. | https://www.youtube.com/watch?v=QngzARJ-ra8 |
| Burpees w/Alternating Kicks | Burpees w/ Alternating Legs In Between Kicks | 45-sec. | https://www.youtube.com/watch?v=1gZwqtk9aio |
| Twist Jumps | Keep Butt Low | Explode on the Jumps | 45-sec. | https://www.youtube.com/watch?v=JU3ObS9FMcA |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Squat To Press | Keep Chest Up | Press To Full Extension | 45-sec. | https://www.youtube.com/watch?v=_9dJJgWU79s |
| One-Sided Squatted Swings | Switch Swinging Arm At Halfway Pt. | Feet Should Be Close | 45-sec. | https://www.youtube.com/watch?v=GPxFSXtHroA |
| Plank Get Up/Get Down | Keep Body Parallel to Ground | 45-sec. | https://www.youtube.com/watch?v=mr2bWQeHvyg |
| Crunch Hold + Alternating Leg Raise | Hold Arms & Legs Straight In The Air | Keep Shoulders Off Ground | 45-sec. | https://www.youtube.com/watch?v=ehfzQ52LBkU |
| Jump Jack To Front Raise | Squat at 90 Degrees | Arms Should NOT Raise Above Parallel Plane | 45-sec. | https://www.youtube.com/watch?v=N0neATBed3A |
| Crab Toe Touches | Touch Your Toes | 45-sec. | https://www.youtube.com/watch?v=EnbS6OY2RQ8 |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| 50 Jump Rope Rotations | Jumping Jacks (if no jump rope) | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
| 80 Meter Uphill Sprints | No Outdoor Hill? Consider Parking Decks or Stairs | 80m | ---- |
| Seated Cycles Weighted | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=N47tXSE89ww |
| Straight Arm Sit Ups | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=AD4zZmswJAs |
| Knee In To Ankle Touch | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=nm7G_oo5zwo |
| Cross Body Crunch | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=v_gokXv2bW4 |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
LOWER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Three-Pulse Sumo Squats | Place Band Around Ankle | Pulse At Bottom | 45-sec. | https://www.youtube.com/watch?v=8Wa4oFRpEGA |
| Squat Jump Squat Walk | 4-Step Walk Forward & Back | Bands Just Above Knees | 45-sec. | https://www.youtube.com/watch?v=9mLA5665qs4 |
| Forward To Reverse Lunge + Knee Drive Pause | Knee Should Not Go Past Toes | Bring Knees Up To Parallel | 45-sec. | https://www.youtube.com/watch?v=faE778F6fNQ |
| Glute Bridge To Calf Raises | Back Flat On Ground | Contract Core Muscles Throughout | 45-sec. | https://www.youtube.com/watch?v=8qsT91ZIVdQ |
| Wall Squats With Alternating Kick | Back Flat On Wall | Kick To Parallel | 45-sec. | https://www.youtube.com/watch?v=4joZGuGiSMQ |
| Side Lunges To Squat (Cherry Pick) | Quick Movement | Bands Just Above Knees | 45-sec. | https://www.youtube.com/watch?v=IfPMnMazL9Q |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT A
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Star Jack To Switch Blade | Explode All The Way Up | Soft Landing | Band Above Knees | 45-sec. | https://www.youtube.com/watch?v=6TlD9FsPthE |
| Butt Kick To Punches | Engage Core | All The Way Through | 45-sec. | https://www.youtube.com/watch?v=w7QpfLqnek4 |
| 3-Sec Quick Feet To Burpee | Keep Chest Upright | Neutral On Ground | 45-sec. | https://www.youtube.com/watch?v=x3cJkFNLGDE |
| Front Squat To Cross Body Crunch | Squat To Parallel | Twist Waist, Not Feet | 45-sec. | https://www.youtube.com/watch?v=9rZ-Rdrv2_4 |
| Overhead High Knees | Bring Knees 90 Degrees | Add Dumbbells For More Intensity | 45-sec. | https://www.youtube.com/watch?v=XUglpzefZU8 |
| Plank Jack Knee In | Keep Back Parallel | Engage Core All The Way Through | 45-sec. | https://www.youtube.com/watch?v=L3d0JWwdBFE |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Lateral Raise To Delt Raise | Stand Upright | Keep Your Back Straight & Parallel To Ground | 45-sec. | https://www.youtube.com/watch?v=XI0rW0q02oQ |
| Single To Double Chest Press | Back Remains Flat On Ground | L Press, R Press, Double Press | 45-sec. | https://www.youtube.com/watch?v=uU8PNXSMqwg |
| Standing Shoulder Press | Knees Relaxed | Engage Core Throughout | 45-sec. | https://www.youtube.com/watch?v=3wXUUBoUHDI |
| Skull Crusher | Back Remains Flat On Ground | Bend At Elbows Only | 45-sec. | https://www.youtube.com/watch?v=3kXkTK8HH9A |
| Push-Up To Reach | Back Should Remain Nuetral | Keep Glute Down | 45-sec. | https://www.youtube.com/watch?v=dO7wzL9ains |
| Bent Row To Straight Kickbacks | Back Positioned At 45 Degree Angle | Keep Arms Swings Controlled | 45-sec. | https://www.youtube.com/watch?v=76J7jHS-LCw |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
HIIT B
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Broad Jump To Walk In | Control & Soft Landing | Stand All The Way Up In Walk In | 45-sec. | https://www.youtube.com/watch?v=_eVv_xrWOAc |
| Floor Touch Squats | Avoid Bending Over | Open Squat Stance To Get Lower | 45-sec. | https://www.youtube.com/watch?v=RmBtLUQqXsY |
| Lateral Hops | Bring Knees To 90 Degree Angle | 45-sec. | https://www.youtube.com/watch?v=RaF7hm1k2PE |
| Bent Knee Ankle Crunch | Keep Knees Locked At 90 Degrees | Reach Up To Touch | 45-sec. | https://www.youtube.com/watch?v=FSu-RCY7cj8 |
| Punch Jack To Cross Body Punch | Soft Landing With Feet | Twist Waist Not Feet For Cross Body | 45-sec. | https://www.youtube.com/watch?v=UiyuX1zNg6k |
| Overhead Russian Twists | Keep Arms Straight & Core Contracted | Bring Knee Into Chest | 45-sec. | https://www.youtube.com/watch?v=pSBfzmyDlMU |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Snap Jump To Thrust | Keep Chest Up | Soft Landing | 45-sec. | https://www.youtube.com/watch?v=Jrqqp-8DmzM |
| Hand Tap Push Up To Superman | Lay Completely On The Ground To Sprawl | Keep Arms Straight | 45-sec. | https://www.youtube.com/watch?v=mJ4-g-NhwPU |
| Frog Jump To Hop Back | Two Hops Back Then Repeat | Soft Landing Into Squat | 45-sec. | https://www.youtube.com/watch?v=0CUKBWQz7l4 |
| In/Out Prisoner Jump Squat | Keep Behind Low In Squat Position | Chest Up | 45-sec. | https://www.youtube.com/watch?v=My7Kffz58iw |
| Running High Knee Forward/Backward | Knees Should Create 90 Degree Angle | 3 Runs Forward & Back | 45-sec. | https://www.youtube.com/watch?v=TKB9HmKV9F4 |
| Squat To Ankle Touch | Keep Chest Up | 90 Degree Squat | 45-sec. | https://www.youtube.com/watch?v=ySsRCmLwR68 |
Complete 5-8 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| 50 Jump Rope Rotations | Jumping Jacks (if no jump rope) | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
| 80 Meter Uphill Sprints | No Outdoor Hill? Consider Parking Decks or Stairs | 80m | --- |
| Military Plank Roll | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=9ZTwBfygPFo |
| Flutter Kicks | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=7IHt6IIXk5Q |
| Leg Raise Variation | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=5inWdBtp2po |
| Overhead Russian Twists | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=pSBfzmyDlMU |
Complete 8-10 Rounds of the Cardio | 1-min Rest Between Rounds then follow with Abs as instructed
LOWER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Three-Pulse Sumo Squats | Place Band Around Ankle | Pulse At Bottom | 45-sec. | https://www.youtube.com/watch?v=8Wa4oFRpEGA |
| Squat Jump Squat Walk | 4-Step Walk Forward & Back | Bands Just Above Knees | 45-sec. | https://www.youtube.com/watch?v=9mLA5665qs4 |
| Forward To Reverse Lunge + Knee Drive Pause | Knee Should Not Go Past Toes | Bring Knees Up To Parallel | 45-sec. | https://www.youtube.com/watch?v=faE778F6fNQ |
| Glute Bridge To Calf Raises | Back Flat On Ground | Contract Core Muscles Throughout | 45-sec. | https://www.youtube.com/watch?v=8qsT91ZIVdQ |
| Wall Squats With Alternating Kick | Back Flat On Wall | Kick To Parallel | 45-sec. | https://www.youtube.com/watch?v=4joZGuGiSMQ |
| Side Lunges To Squat (Cherry Pick) | Quick Movement | Bands Just Above Knees | 45-sec. | https://www.youtube.com/watch?v=IfPMnMazL9Q |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
HIIT A
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Star Jack To Switch Blade | Explode All The Way Up | Soft Landing | Band Above Knees | 45-sec. | https://www.youtube.com/watch?v=6TlD9FsPthE |
| Butt Kick To Punches | Engage Core | All The Way Through | 45-sec. | https://www.youtube.com/watch?v=w7QpfLqnek4 |
| 3-Sec Quick Feet To Burpee | Keep Chest Upright | Neutral On Ground | 45-sec. | https://www.youtube.com/watch?v=x3cJkFNLGDE |
| Front Squat To Cross Body Crunch | Squat To Parallel | Twist Waist, Not Feet | 45-sec. | https://www.youtube.com/watch?v=9rZ-Rdrv2_4 |
| Overhead High Knees | Bring Knees 90 Degrees | Add Dumbbells For More Intensity | 45-sec. | https://www.youtube.com/watch?v=XUglpzefZU8 |
| Plank Jack Knee In | Keep Back Parallel | Engage Core All The Way Through | 45-sec. | https://www.youtube.com/watch?v=L3d0JWwdBFE |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
UPPER BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Lateral Raise To Delt Raise | Stand Upright | Keep Your Back Straight & Parallel To Ground | 45-sec. | https://www.youtube.com/watch?v=XI0rW0q02oQ |
| Single To Double Chest Press | Back Remains Flat On Ground | L Press, R Press, Double Press | 45-sec. | https://www.youtube.com/watch?v=uU8PNXSMqwg |
| Standing Shoulder Press | Knees Relaxed | Engage Core Throughout | 45-sec. | https://www.youtube.com/watch?v=3wXUUBoUHDI |
| Skull Crusher | Back Remains Flat On Ground | Bend At Elbows Only | 45-sec. | https://www.youtube.com/watch?v=3kXkTK8HH9A |
| Push-Up To Reach | Back Should Remain Nuetral | Keep Glute Down | 45-sec. | https://www.youtube.com/watch?v=dO7wzL9ains |
| Bent Row To Straight Kickbacks | Back Positioned At 45 Degree Angle | Keep Arms Swings Controlled | 45-sec. | https://www.youtube.com/watch?v=76J7jHS-LCw |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
HIIT B
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Broad Jump To Walk In | Control & Soft Landing | Stand All The Way Up In Walk In | 45-sec. | https://www.youtube.com/watch?v=_eVv_xrWOAc |
| Floor Touch Squats | Avoid Bending Over | Open Squat Stance To Get Lower | 45-sec. | https://www.youtube.com/watch?v=RmBtLUQqXsY |
| Lateral Hops | Bring Knees To 90 Degree Angle | 45-sec. | https://www.youtube.com/watch?v=RaF7hm1k2PE |
| Bent Knee Ankle Crunch | Keep Knees Locked At 90 Degrees | Reach Up To Touch | 45-sec. | https://www.youtube.com/watch?v=FSu-RCY7cj8 |
| Punch Jack To Cross Body Punch | Soft Landing With Feet | Twist Waist Not Feet For Cross Body | 45-sec. | https://www.youtube.com/watch?v=UiyuX1zNg6k |
| Overhead Russian Twists | Keep Arms Straight & Core Contracted | Bring Knee Into Chest | 45-sec. | https://www.youtube.com/watch?v=pSBfzmyDlMU |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
FULL BODY CIRCUIT
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| Snap Jump To Thrust | Keep Chest Up | Soft Landing | 45-sec. | https://www.youtube.com/watch?v=Jrqqp-8DmzM |
| Hand Tap Push Up To Superman | Lay Completely On The Ground To Sprawl | Keep Arms Straight | 45-sec. | https://www.youtube.com/watch?v=mJ4-g-NhwPU |
| Frog Jump To Hop Back | Two Hops Back Then Repeat | Soft Landing Into Squat | 45-sec. | https://www.youtube.com/watch?v=0CUKBWQz7l4 |
| In/Out Prisoner Jump Squat | Keep Behind Low In Squat Position | Chest Up | 45-sec. | https://www.youtube.com/watch?v=My7Kffz58iw |
| Running High Knee Forward/Backward | Knees Should Create 90 Degree Angle | 3 Runs Forward & Back | 45-sec. | https://www.youtube.com/watch?v=TKB9HmKV9F4 |
| Squat To Ankle Touch | Keep Chest Up | 90 Degree Squat | 45-sec. | https://www.youtube.com/watch?v=ySsRCmLwR68 |
Complete 6-8 Rounds | 90-sec. Rest Between Rounds
OPTIONAL CARDIO DAY
| Exercise | Instructions | Duration | Sets | Demo Link |
|---|---|---|---|
| 50 Jump Rope Rotations | Jumping Jacks (if no jump rope) | 50 | https://www.youtube.com/watch?v=U9iHq_yHloY |
| 80 Meter Uphill Sprints | No Outdoor Hill? Consider Parking Decks or Stairs | 80m | --- |
| Military Plank Roll | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=9ZTwBfygPFo |
| Flutter Kicks | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=7IHt6IIXk5Q |
| Leg Raise Variation | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=5inWdBtp2po |
| Overhead Russian Twists | 3-5 Rounds | To Be Completed Before or After Cardio | 20 reps | https://www.youtube.com/watch?v=pSBfzmyDlMU |
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