Total Body Power Up

PEP TALKS

WELCOME TO TOTAL BODY POWER UP

TOTAL BODY POWER UP STAGE 1

TOTAL BODY POWER UP STAGE 2

CONGRATULATIONS

STAGE 1

LOWER BODY BUILDER CIRCUIT

Complete 4+ Rounds | 90-sec. Rest Between Rounds

Exercise	Duration \| Sets
Alt. Wide to Narrow Stance Squats	30-sec.
Reverse Lunge	30-sec.
Elevated Toes RDL	30-sec.
Glute Bridge	30-sec.
Alternating Step Ups	30-sec.
Reverse Pistol Squats	30-sec.

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POWER UP HIIT 1

Complete 4+ Rounds | 90-sec. Rest Between Rounds + Core Builder 1

Exercise	Duration \| Sets
Toe Touch To Thrust	30-sec.
Overhead Jack	30-sec.
Low Plank Jack	30-sec.
Ski Jumps	30-sec.
3x Push Ups To Overhead Punches	30sec
Jumping Lunge Punch	30sec.

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UPPER BODY BUILDER CIRCUIT

Complete 4+ Rounds | 90-sec. Rest Between Rounds

Exercise	Duration \| Sets
External Rotation & Step	30-sec.
Skull Crushers	30-sec.
Overhand Row to Alt Row	30-sec.
Side to Side Shoulder Press	30-sec.
Dead Stop Chess Press	30-sec.
Renagade Row To Snap Jump	30-sec.

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POWER UP HIIT 2

Complete 4+ Rounds | 90-sec. Rest Between Rounds + Core Builder 2

Exercise	Duration \| Sets
High Knees To Jump Squats	30-sec.
Butt Kick Variation	30-sec.
Half Burpee Snap Jump	30-sec.
Low Spider Plank	30-sec.
90 Degree Squat Jumps	30-sec.
Broad Jump To Walk In	30-sec.

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OPTIONAL CARDIO DAY

Complete 8-10 Rounds | 90-sec. Rest Between Rounds + Core Builder 1

Exercise	Instructions	Duration \| Sets
Jump Rope Rotations	Jumping Jacks (if no jump rope)	50
80 Meter Uphill Sprints	No Outdoor Hill? Consider Parking Decks or Stairs	80m

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STAGE 2

LOWER BODY POWER CIRCUIT

Complete 4+ Rounds | 90-sec. Rest Between Rounds

Exercise	Duration \| Sets
Goblet Narrow Squat To Lateral Walk	45-sec.
Side Lying Leg Lift	45-sec.
Wide Stiff Deadlift Taps To Squat	45-sec.
Cross Leg Glute Bridge	45-sec.
Alternating Lunge Clap To Squat	45-sec.
Suspended Bent Knee Kickback	45-sec.

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POWER UP HIIT 3

Complete 4+ Rounds | 90-sec. Rest Between Rounds + Ab Sculpting 1

Exercise	Duration \| Sets
180 Degree Mountain Climber Half Burpee	45-sec.
Fast Sprints	45-sec.
Low Plank Roll	45-sec.
Star Jumps	45-sec.
Shoulder Tap - Push Up - Launcher	45-sec.
Quick Jabs	45-sec.

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UPPER BODY POWER CIRCUIT

Complete 4+ Rounds | 90-sec. Rest Between Rounds

Exercise	Duration \| Sets
Z Curl (Bicep)	45-sec.
Tricep Kickbacks w/ Pause At Top	45-sec.
Shrug To Bent Over Row	45-sec.
Frontal - Lateral Raise	45-sec.
Alternating Arm Chest Fly	45-sec.
Narrow DB Push-Up To Lateral Step	45-sec.

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POWER UP HIIT 4

Complete 4+ Rounds | 90-sec. Rest Between Rounds + Ab Sculpting 2

Exercise	Duration \| Sets
In Out Floor Tap Squats	45-sec.
Long Jump To Shuffle Backs	45-sec.
Plank Toe Toucher to Thruster	45-sec.
Punch Jack To Cross Body Punch	45-sec.
90 Degree Squat Jumps	45-sec.
Pause Mountain Climbers	45-sec.

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OPTIONAL CARDIO DAY

Complete 8-10 Rounds | 90-sec. Rest Between Rounds + Ab Sculpting 1

Exercise	Duration \| Sets
In Out Floor Tap Squats	45-sec.
Long Jump To Shuffle Backs	45-sec.
Plank Toe Toucher to Thruster	45-sec.
Punch Jack To Cross Body Punch	45-sec.
90 Degree Squat Jumps	45-sec.
Pause Mountain Climbers	45-sec.

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ABS

CORE BUILDER 1

Exercise	Duration \| Sets
Scissor Kicks	30-sec.
Standing Side Rotation	30-sec.
Weighted Straight Arm Sit Ups	30 sec.
Sit Ups To Toe Reach	30-sec.

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CORE BUILDER 2

Exercise	Duration \| Sets
Reverse Crunch To Alternating Leg Raise	30-sec.
Weighted Russian Twist	30-sec.
Reverse Plank Knee In	30-sec.
Oblique Crunch	30-sec.

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AB SCULPTING 1

Exercise	Duration \| Sets
Straight Leg Sit Ups	30-sec.
Double Crunch Toe Tap	30-sec.
Flutter Kicks	30-sec.
Oblique Overhead Reach	30-sec.

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AB SCULPTING 2

Exercise	Duration \| Sets
Sit Up Single Leg Knee In	30-sec.
Cross Body Mountain Climbers	30-sec.
Dead Bug	30-sec.
Knee In To Ankle Touch	30-sec.

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DOCUMENTS

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