LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

5 SETS

REP PROGRESSION 6-8 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8

Flat Dumbbell Bench Press - Regular Flat Dumbbell Bench Press - Elbows Tucked

Then:

Double Undergrip Dumbbells Rows: 30 reps

5 SETS

Push-ups: To failure Rotator Cuff: 20 reps Band Arrows: 30 reps

5 SETS

Incline Press: 30 reps Banded Seated Rows: 30 reps

CORE WORK: 3 SETS

Alternating Supermans: 20 reps (back & forth is one) 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 400 & 30 minutes to finish 800m

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

4-5 SETS

REP PROGRESSION 6-7 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7

Flat Dumbbell Bench Press - Regular Flat Dumbbell Bench Press - Elbows Tucked

Then:

Double Undergrip Dumbbells Rows: 30 reps

4-5 SETS

Push-ups: To failure Rotator Cuff: 15-20 reps Band Arrows: 25 reps

4-5 SETS

Incline Press: 25 reps Banded Seated Rows: 25 reps

CORE WORK: 2-3 SETS

Alternating Supermans: 15 reps (back & forth is one) Plank: :45 Bicycle Crunches: :45

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 400 & 30 minutes to finish 800m

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

3-4 SETS

REP PROGRESSION 5-6 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6

Flat Dumbbell Bench Press - Regular Flat Dumbbell Bench Press - Elbows Tucked

Then:

Double Undergrip Dumbbells Rows: 25 reps

3-4 SETS

Push-ups: To failure Rotator Cuff: 15 reps Band Arrows: 20 reps

3-4 SETS

Incline Press: 20 reps Banded Seated Rows: 20 reps

CORE WORK: 2 SETS

Alternating Supermans: 15 reps (back & forth is one) Plank: :30 Bicycle Crunches: :30

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 400 & 30 minutes to finish 800m

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

ARM GAUNTLET OF HUGENESS

5 Biceps, 5 Triceps

5 SETS

Twist Dumbell Curls: 30 reps

Dumbell Curls & Hammer Curls: 6 reps Rep Progression

Band Curls from Top: 30 reps

Double Arm Incline Curls: 10 reps, 10 seconds twist, 10 reps more

5 SETS

Dumbbell Skulls: 30 reps

Rollbacks, Elbow Out Press: 6 reps Rep Progression

Band Pushdowns: 30 reps

Bench Dips: 30 reps

LIGHT SHOULDER PUMP WORK

Lateral Raises: 1 set of 100 reps Military Press: 1 set of 100 reps Frontal Raises: 1 set of 100 reps

CORE WORK: 3 SETS

Alternating Supermans: 20 reps (back & forth is one) 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 400 & 30 minutes to finish 800m

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

ARM GAUNTLET OF HUGENESS

5 Biceps, 5 Triceps

4-5 SETS

Twist Dumbell Curls: 25 reps

Dumbell Curls & Hammer Curls: 5 reps Rep Progression

Band Curls from Top: 25 reps

Double Arm Incline Curls: 8 reps, 8 seconds twist, 8 reps more

4-5 SETS

Dumbbell Skulls: 25 reps

Rollbacks, Elbow Out Press: 5 reps Rep Progression

Band Pushdowns: 25 reps

Bench Dips: 25 reps

LIGHT SHOULDER PUMP WORK

Lateral Raises: 1 set of 80 reps Military Press: 1 set of 80 reps Frontal Raises: 1 set of 80 reps

CORE WORK: 2-3 SETS

Alternating Supermans: 15 reps (back & forth is one) Plank: :45 Bicycle Crunches: :45

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 400 & 30 minutes to finish 800m

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

ARM GAUNTLET OF HUGENESS

5 Biceps, 5 Triceps

3-4 SETS

Twist Dumbell Curls: 20 reps

Dumbell Curls & Hammer Curls: 4 reps Rep Progression

Band Curls from Top: 20 reps

Double Arm Incline Curls: 6 reps, 6 seconds twist, 6 reps more

3-4 SETS

Dumbbell Skulls: 20 reps

Rollbacks, Elbow Out Press: 4 reps Rep Progression

Band Pushdowns: 20 reps

Bench Dips: 2- reps

LIGHT SHOULDER PUMP WORK

Lateral Raises: 1 set of 60 reps Military Press: 1 set of 60 reps Frontal Raises: 1 set of 60 reps

CORE WORK: 2 SETS

Alternating Supermans: 10 reps (back & forth is one) Plank: :30 Bicycle Crunches: :30

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 400 & 30 minutes to finish 800m

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

5 SETS

REP PROGRESSION 6-8 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8

Incline Dumbbell Bench Press - Regular Incline Dumbbell Bench Press - Elbows Tucked

Then:

Double Overhand Dumbbells Rows: 30 reps

5 SETS

Flat Dumbbell Press: 30 reps Single Band Seated Rows: 30 reps per arm

5 SETS

Push-ups: To failure Rotator Cuff: 20 reps Band Arrows: 30 reps

CORE WORK: 3 SETS

Alternating Supermans: 20 reps back & forth is one 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 400 & 30 minutes to finish 800

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

4-5 SETS

REP PROGRESSION 6-7 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7

Incline Dumbbell Bench Press - Regular Incline Dumbbell Bench Press - Elbows Tucked

Then:

Double Overhand Dumbbells Rows: 25 reps

4-5 SETS

Flat Dumbbell Press: 25 reps Single Band Seated Rows: 25 reps per arm

4-5 SETS

Push-ups: To failure Rotator Cuff: 15 reps Band Arrows: 25 reps

CORE WORK: 2-3 SETS

Alternating Supermans: 15 reps back & forth is one Plank: :45 Bicycle Crunches: :45

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 400 & 30 minutes to finish 800

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

3-4 SETS

REP PROGRESSION 6 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6

Incline Dumbbell Bench Press - Regular Incline Dumbbell Bench Press - Elbows Tucked

Then:

Double Overhand Dumbbells Rows: 20 reps

3-4 SETS

Flat Dumbbell Press: 20 reps Single Band Seated Rows: 20 reps per arm

3-4 SETS

Push-ups: To failure Rotator Cuff: 10 reps Band Arrows: 20 reps

CORE WORK: 2 SETS

Alternating Supermans: 10 reps back & forth is one Plank: :30 Bicycle Crunches: :30

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 400 & 30 minutes to finish 800

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

LIGHT BICEP PUMP WORK

Bicep Curls: 1 set of 100 reps Hammer Curls: 1 set of 100 reps Reverse Dumbbell Curls: 1 set of 100 reps

LIGHT TRICEP PUMP WORK

Elbows-out Press: 1 set of 100 reps Kickbacks w/ a Twist: 1 set of 100 reps Dumbbell Skullcrushers: 1 set of 100 reps

LIGHT SHOULDER PUMP WORK

Lateral Raises: 1 set of 100 reps Military Press: 1 set of 100 reps Frontal Raises: 1 set of 100 reps

1 MONSTER SET

50 in a row of each of the 9 exercises in a row

CORE WORK: 3 SETS

Alternating Supermans: 20 reps back & forth is one 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 400 & 30 minutes to finish 800

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

LIGHT BICEP PUMP WORK

Bicep Curls: 1 set of 80 reps Hammer Curls: 1 set of 80 reps Reverse Dumbbell Curls: 1 set of 80 reps

LIGHT TRICEP PUMP WORK

Elbows-out Press: 1 set of 80 reps Kickbacks w/ a Twist: 1 set of 80 reps Dumbbell Skullcrushers: 1 set of 80 reps

LIGHT SHOULDER PUMP WORK

Lateral Raises: 1 set of 80 reps Military Press: 1 set of 80 reps Frontal Raises: 1 set of 80 reps

1 MONSTER SET

40 in a row of each of the 9 exercises in a row

CORE WORK: 2-3 SETS

Alternating Supermans: 15 reps back & forth is one Plank: :45 Bicycle Crunches: :45

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 400 & 30 minutes to finish 800

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

LIGHT BICEP PUMP WORK

Bicep Curls: 1 set of 60 reps Hammer Curls: 1 set of 60 reps Reverse Dumbbell Curls: 1 set of 60 reps

LIGHT TRICEP PUMP WORK

Elbows-out Press: 1 set of 60 reps Kickbacks w/ a Twist: 1 set of 60 reps Dumbbell Skullcrushers: 1 set of 60 reps

LIGHT SHOULDER PUMP WORK

Lateral Raises: 1 set of 60 reps Military Press: 1 set of 60 reps Frontal Raises: 1 set of 60 reps

1 MONSTER SET

30 in a row of each of the 9 exercises in a row

CORE WORK: 2 SETS

Alternating Supermans: 10 reps back & forth is one Plank: :30 Bicycle Crunches: :30

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 400 & 30 minutes to finish 800

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

5 SETS

REP PROGRESSION 6-8 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8

Wide Push-ups Close Push-ups

Then:

Double Overhand Dumbbells Rows: 30 reps

5 SETS

REP PROGRESSION 6-8 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8

Flat Dumbbell Bench Press Regular: Flat Dumbbell Bench Press Elbows Tucked

Then:

Double Under-grip Dumbbells Rows: 30 reps

5 SETS

REP PROGRESSION 6-8 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8

Incline Dumbbell Bench Press - Regular Incline Dumbbell Bench Press - Elbows Tucked

Then:

Seated Band Rows: 30 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 400 & 30 minutes to finish 800

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

4-5 SETS

REP PROGRESSION 6-7 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7

Wide Push-ups Close Push-ups

Then:

Double Overhand Dumbbells Rows: 25 reps

4-5 SETS

REP PROGRESSION 6-7 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7

Flat Dumbbell Bench Press Regular: Flat Dumbbell Bench Press Elbows Tucked

Then:

Double Under-grip Dumbbells Rows: 25 reps

4-5 SETS

REP PROGRESSION 6-7 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7

Incline Dumbbell Bench Press - Regular Incline Dumbbell Bench Press - Elbows Tucked

Then:

Seated Band Rows: 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 400 & 30 minutes to finish 800

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

3-4 SETS

REP PROGRESSION 5-6 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6

Wide Push-ups Close Push-ups

Then:

Double Overhand Dumbbells Rows: 20 reps

3-4 SETS

REP PROGRESSION 5-6 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6

Flat Dumbbell Bench Press Regular: Flat Dumbbell Bench Press Elbows Tucked

Then:

Double Under-grip Dumbbells Rows: 20 reps

3-4 SETS

REP PROGRESSION 5-6 reps each 1-1 alternate then 2-2 3-3 4-4 5-5 6-6

Incline Dumbbell Bench Press - Regular Incline Dumbbell Bench Press - Elbows Tucked

Then:

Seated Band Rows: 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 400 & 30 minutes to finish 800

LEVEL 3

CORE WARMUP: 5 SETS

Weighted Crunches: 30 reps Stiff Leg Deadlifts: 30 reps

ARM GAUNTLET OF HUGENESS

5 SETS

Twist Dumbell Curls: 30 reps

Dumbell Curls & Hammer Curls: 6 Rep Progression

Band Curls From Top: 30 reps

Double Arm Incline Curls 10 reps, 10 seconds twist, 10 reps more

5 SETS

Dumbbell Skulls: 30 reps

Rollbacks, Elbow-Out Press: 6 Rep Progression

Band Pushdowns: 30 reps

Bench Dips: 30 reps

LIGHT SHOULDER PUMP WORK

Lateral Raises: 1 set of 100 reps Military Presses: 1 set of 100 reps Frontal Raises: 1 set of 100 reps

CORE WORK: 3 SETS

Alternating Supermans: 20 reps back & forth is one 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 400 & 30 minutes to finish 800

LEVEL 2

CORE WARMUP: 4-5 SETS

Weighted Crunches: 25 reps Stiff Leg Deadlifts: 25 reps

ARM GAUNTLET OF HUGENESS

4-5 SETS

Twist Dumbell Curls: 25 reps

Dumbell Curls & Hammer Curls: 5 Rep Progression

Band Curls From Top: 25 reps

Double Arm Incline Curls 8 reps, 8 seconds twist, 8 reps more

4-5 SETS

Dumbbell Skulls: 25 reps

Rollbacks, Elbow-Out Press: 5 Rep Progression

Band Pushdowns: 25 reps

Bench Dips: 25 reps

LIGHT SHOULDER PUMP WORK

Lateral Raises: 1 set of 80 reps Military Presses: 1 set of 80 reps Frontal Raises: 1 set of 80 reps

CORE WORK: 2-3 SETS

Alternating Supermans: 15 reps back & forth is one Plank: :45 Bicycle Crunches: :45

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 400 & 30 minutes to finish 800

LEVEL 1

CORE WARMUP: 3-4 SETS

Weighted Crunches: 20 reps Stiff Leg Deadlifts: 20 reps

ARM GAUNTLET OF HUGENESS

3-4 SETS

Twist Dumbell Curls: 20 reps

Dumbell Curls & Hammer Curls: 4 Rep Progression

Band Curls From Top: 20 reps

Double Arm Incline Curls 6 reps, 6 seconds twist, 6 reps more

3-4 SETS

Dumbbell Skulls: 20 reps

Rollbacks, Elbow-Out Press: 4 Rep Progression

Band Pushdowns: 20 reps

Bench Dips: 20 reps

LIGHT SHOULDER PUMP WORK

Lateral Raises: 1 set of 60 reps Military Presses: 1 set of 60 reps Frontal Raises: 1 set of 60 reps

CORE WORK: 2 SETS

Alternating Supermans: 10 reps back & forth is one Plank: :30 Bicycle Crunches: :30

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 400 & 30 minutes to finish 800

WALKING LUNGES

400-800 meters