LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

5 SETS TOTAL

REP PROGRESSION 6-8 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8 (watch video)

Push-ups Wide Push-ups Close

Then:

Double Overhand Dumbbells Rows: 30 reps

5 SETS TOTAL

Flat Dumbbell Press: 10 super slow, 20 pump reps Incline Dumbbell Flys: 10 super slow, 20 pump reps Band Arrows: 30 reps

5 SETS TOTAL

Incline Press: 30 reps Alternate Supermans: 20 reps (back & forth is 1) Plank: 1 minute Bicycle Crunches: 1 minute

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

4-5 SETS TOTAL

REP PROGRESSION 6-7 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 (watch video)

Push-ups Wide Push-ups Close

Then:

Double Overhand Dumbbells Rows: 25 reps

4-5 SETS TOTAL

Flat Dumbbell Press: 8 super slow, 15 pump reps Incline Dumbbell Flys: 10 super slow, 15 pump reps Band Arrows: 25 reps

4-5 SETS TOTAL

Incline Press: 25 reps Alternate Supermans: 15 reps (back & forth is 1) Plank: 45 seconds Bicycle Crunches: 45 seconds

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

3-4 SETS TOTAL

REP PROGRESSION 6 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 (watch video)

Push-ups Wide Push-ups Close

Then:

Double Overhand Dumbbells Rows: 20 reps

3-4 SETS TOTAL

Flat Dumbbell Press: 6 super slow, 12 pump reps Incline Dumbbell Flys: 8 super slow, 12 pump reps Band Arrows: 20 reps

3-4 SETS TOTAL

Incline Press: 20 reps Alternate Supermans: 12 reps (back & forth is 1) Plank: 30 seconds Bicycle Crunches: 30 seconds

CONDITIONING

Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

5 SETS TOTAL

No rest back 'n forth

Seated Dumbbell Curls: 25 reps Dumbbell Rollbacks: 25 reps

5 SETS TOTAL

28 Method Hammer Curls 7 regular, 7 slow, 7 top 1/4,  7 bottom 1/4

3-Way Triceps Elbows-out Extensions - Elbows-out Neck Extensions - Palms-down Elbows-out Extensions 15/15/15 reps

500 REP SHOULDERS: 2 SETS

Military Press: 50 reps Dumbbell Arrows: 50 reps Arnold Press: 50 reps Lateral Raises: 50  reps Frontal Raises: 50 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

4-5 SETS TOTAL

No rest back 'n forth

Seated Dumbbell Curls: 20 reps Dumbbell Rollbacks: 20 reps

4-5 SETS TOTAL

28 Method Hammer Curls 7 regular, 7 slow, 7 top 1/4,  7 bottom 1/4

3-Way Triceps Elbows-out Extensions - Elbows-out Neck Extensions - Palms-down Elbows-out Extensions 12/12/12 reps

400 REP SHOULDERS: 2 SETS

Military Press: 40 reps Dumbbell Arrows: 40 reps Arnold Press: 40 reps Lateral Raises: 40  reps Frontal Raises: 40 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

3-4 SETS TOTAL

No rest back 'n forth

Seated Dumbbell Curls: 15 reps Dumbbell Rollbacks: 15 reps

3-4 SETS TOTAL

28 Method Hammer Curls 7 regular, 7 slow, 7 top 1/4,  7 bottom 1/4

3-Way Triceps Elbows-out Extensions - Elbows-out Neck Extensions - Palms-down Elbows-out Extensions 10/10/10 reps

300 REP SHOULDERS: 2 SETS

Military Press: 30 reps Dumbbell Arrows: 30 reps Arnold Press: 30 reps Lateral Raises: 30  reps Frontal Raises: 30 reps

CONDITIONING

Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 3

BODYWEIGHT SQUATS

Feet Close, Heels Elevated GVT Squats

10 sets of 20 reps

HAMSTRINGS: 5 SETS TOTAL

Stiff Leg Deadlifts: 20 reps Ankle Weight Hamstring Curls: 25 reps

ABS: 2-3 SETS

Weighted Crunches: 25 reps Bicycle Crunches: 25 reps Oblique Cruches: 25 reps Full Sit-ups: 25 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 2

BODYWEIGHT SQUATS

Feet Close, Heels Elevated GVT Squats

8 sets of 20 reps

HAMSTRINGS: 4-5 SETS TOTAL

Stiff Leg Deadlifts: 15 reps Ankle Weight Hamstring Curls: 20 reps

ABS: 2-3 SETS

Weighted Crunches: 20 reps Bicycle Crunches: 20 reps Oblique Cruches: 20 reps Full Sit-ups: 20 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 1

BODYWEIGHT SQUATS

Feet Close, Heels Elevated GVT Squats

6 sets of 20 reps

HAMSTRINGS: 3-4 SETS TOTAL

Stiff Leg Deadlifts: 12 reps Ankle Weight Hamstring Curls: 15 reps

ABS: 2 SETS

Weighted Crunches: 15 reps Bicycle Crunches: 15 reps Oblique Cruches: 15 reps Full Sit-ups: 15 reps

CONDITIONING

Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

1 SET THRU FULL LADDER: 20-1

Flat Dumbbell Press & Flat Fly

Undergrip Rows & Dumbell Shrugs

20 all, 19 all, 18 all, down to 1

5 SETS TOTAL

Incline Press: 20 reps Push-ups: 10-20 reps

No rest, 5 sets straight

5 SETS TOTAL

1-Arm Rows: 30 reps Dumbell Pullovers: 20 reps

No rest, 5 sets straight

5 SETS TOTAL

Plank: 1 minute Bicycle Crunches: 1 minute

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

1 SET THRU FULL LADDER: 18-1

Flat Dumbbell Press & Flat Fly

Undergrip Rows & Dumbell Shrugs

18 all, down to 1

4-5 SETS TOTAL

Incline Press: 15 reps Push-ups: 10-15 reps

No rest, 4-5 sets straight

4-5 SETS TOTAL

1-Arm Rows: 25 reps Dumbell Pullovers: 15 reps

No rest, 4-5 sets straight

4-5 SETS TOTAL

Plank: 45 seconds Bicycle Crunches: 45 seconds

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 1

CORE WARMUP: 3- SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

1 SET THRU FULL LADDER: 16-1

Flat Dumbbell Press & Flat Fly

Undergrip Rows & Dumbell Shrugs

16 all, down to 1

3-4 SETS TOTAL

Incline Press: 12 reps Push-ups: 10 reps

No rest, 3-4 sets straight

3-4 SETS TOTAL

1-Arm Rows: 20 reps Dumbell Pullovers: 12 reps

No rest, 3-4 sets straight

3-4 SETS TOTAL

Plank: 30 seconds Bicycle Crunches: 30 seconds

CONDITIONING

Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

5 SETS TOTAL

10 reps super slow, 20 pump reps

Military Press Frontal Raises

5 SETS TOTAL

28 Method Hammer Curls 7 regular, 7 slow, 7 top 1/4,  7 bottom 1/4

3-Way Triceps 20 Rollbacks, 20 Elbows-out Press, 20 Skullcrushers

500 REP SHOULDERS: 2 SETS

Military Press: 50 reps Dumbbell Arrows: 50 reps Arnold Press: 50 reps Lateral Raises: 50  reps Frontal Raises: 50 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

4-5 SETS TOTAL

8 reps super slow, 15 pump reps

Military Press Frontal Raises

4-5 SETS TOTAL

28 Method Hammer Curls 7 regular, 7 slow, 7 top 1/4,  7 bottom 1/4

3-Way Triceps 15 Rollbacks, 15 Elbows-out Press, 15 Skullcrushers

400 REP SHOULDERS: 2 SETS

Military Press: 40 reps Dumbbell Arrows: 40 reps Arnold Press: 40 reps Lateral Raises: 40  reps Frontal Raises: 40 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

3-4 SETS TOTAL

6 reps super slow, 12 pump reps

Military Press Frontal Raises

3-4 SETS TOTAL

28 Method Hammer Curls 7 regular, 7 slow, 7 top 1/4,  7 bottom 1/4

3-Way Triceps 12 Rollbacks, 12 Elbows-out Press, 12 Skullcrushers

300 REP SHOULDERS: 2 SETS

Military Press: 30 reps Dumbbell Arrows: 30 reps Arnold Press: 30 reps Lateral Raises: 30  reps Frontal Raises: 30 reps

CONDITIONING

Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 3

BODYWEIGHT SQUATS

Feet Close, Heels Elevated GVT Squats

10 sets of 20 reps

HAMSTRINGS: 5 SETS TOTAL

Stiff Leg Deadlifts: 20 reps Ankle Weight Hamstring Curls: 25 reps

ABS: 2-3 SETS

Weighted Crunches: 25 reps Bicycle Crunches: 25 reps Oblique Cruches: 25 reps Full Sit-ups: 25 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 2

BODYWEIGHT SQUATS

Feet Close, Heels Elevated GVT Squats

8 sets of 20 reps

HAMSTRINGS: 4-5 SETS TOTAL

Stiff Leg Deadlifts: 15 reps Ankle Weight Hamstring Curls: 20 reps

ABS: 2-3 SETS

Weighted Crunches: 20 reps Bicycle Crunches: 20 reps Oblique Cruches: 20 reps Full Sit-ups: 20 reps

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

LEVEL 1

BODYWEIGHT SQUATS

Feet Close, Heels Elevated GVT Squats

6 sets of 20 reps

HAMSTRINGS: 3-4 SETS TOTAL

Stiff Leg Deadlifts: 12 reps Ankle Weight Hamstring Curls: 15 reps

ABS: 2 SETS

Weighted Crunches: 15 reps Bicycle Crunches: 15 reps Oblique Cruches: 15 reps Full Sit-ups: 15 reps

CONDITIONING

Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m

CONDITIONING

Advanced: 400-800 meters Intermediate: 5-10 minutes of Lunges Beginner to Intermediate: 10-20 minutes Walking on Incline

*If you’re lunging for time most people take about 15 minutes to finish 400m & 30 minutes to finish 800m