Day 01
Monday
BODY PUMP CITY
BODY PUMP CITY
LEVEL 3
UPPER/LOWER BACK WARMUP: 3 SET SUPERSET
Dumbell Shrugs: 50 reps Stiff-leg Deadlifts: 50 reps
3 SET CIRCUIT
*Both Arms*
1-Arm Rows: 1 side 25 reps Push-ups: 10-20 reps 1-Arm Rows: other side 25 reps Push-ups: 10-20 reps
THAT IS 1 ROUND!
3 SET SUPERSET
Incline Bench Press: 30 reps Incline Chest-Supported Rows: 30 reps
ISOMETRIC ARM FINISHER 3 SETS
Double DB Curls: 1 minute Double Arm Kickbacks: 1 minute Double Arm Lateral Raise: 1 minute
5 SET SUPERSET
Weighted Crunches or Ab Wheels: 15-20 reps Plank (hands or elbows): 30-60 seconds *No Rest
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
LEVEL 2
UPPER/LOWER BACK WARMUP: 2-3 SET SUPERSET
Dumbell Shrugs: 40 reps Stiff-leg Deadlifts: 40 reps
2-3 SET CIRCUIT
*Both Arms*
1-Arm Rows: 1 side 20 reps Push-ups: 10-15 reps 1-Arm Rows: other side 20 reps Push-ups: 10-15 reps
THAT IS 1 ROUND!
2-3 SET SUPERSET
Incline Bench Press: 25 reps Incline Chest-Supported Rows: 25 reps
ISOMETRIC ARM FINISHER 2-3 SETS
Double DB Curls: 45 seconds Double Arm Kickbacks: 45 seconds Double Arm Lateral Raise: 45 seconds
4-5 SET SUPERSET
Weighted Crunches or Ab Wheels: 15 reps Plank (hands or elbows): 30-45 seconds *No Rest
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
LEVEL 1
UPPER/LOWER BACK WARMUP: 2 SET SUPERSET
Dumbell Shrugs: 30 reps Stiff-leg Deadlifts: 30 reps
2-3 SET CIRCUIT
*Both Arms*
1-Arm Rows: 1 side 15 reps Push-ups: 10 reps 1-Arm Rows: other side 15 reps Push-ups: 10 reps
THAT IS 1 ROUND!
2-3 SET SUPERSET
Incline Bench Press: 20 reps Incline Chest-Supported Rows: 20 reps
ISOMETRIC ARM FINISHER 2-3 SETS
Double DB Curls: 30 seconds Double Arm Kickbacks: 30 seconds Double Arm Lateral Raise: 30 seconds
3-4 SET SUPERSET
Weighted Crunches or Ab Wheels: 12 reps Plank (hands or elbows): 30 seconds *No Rest
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 02
Tuesday
CRAZY LEGS
CRAZY LEGS
LEVEL 3
5 SET WARMUP
Lunges with Weights: 1 minute Dumbbell Front Squats: 1 minute *Low Rest
5 SET SUPERSET
Split Squats: 15 reps per leg Wide Box Squats: 1 minute
5 SET SUPERSET
Dumbbell Thrusters: 15-20 reps Narrow Feet Release Squats: 1 minutes
ONE TIME FINISHER
Plank on Hands: 1 minute Weighted Crunches: 25 reps
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
LEVEL 2
4-5 SET WARMUP
Lunges with Weights: 45 seconds Dumbbell Front Squats: 45 seconds *Low Rest
4-5 SET SUPERSET
Split Squats: 12 reps per leg Wide Box Squats: 45 seconds
4-5 SET SUPERSET
Dumbbell Thrusters: 12 reps Narrow Feet Release Squats: 45 seconds
ONE TIME FINISHER
Plank on Hands: 45 seconds Weighted Crunches: 20 reps
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 03
Wednesday
BODY PUMP CITY 2
BODY PUMP CITY 2
LEVEL 3
UPPER & LOWER BACK WARMUP: 3 SET SUPERSET
Dumbell Shrugs: 50 reps Stiff-leg Deadlifts: 50 reps
4 SET SUPERSET
Flat Dumbbell Bench Press: 30 reps Banded Arrows: 30 reps
4 SET SUPERSET
Winding Incline Press: 10-20 reps Push-ups: 10-20 reps
4 SET SUPERSET
Dumbbell Bent Over Row (palms down): 20 reps Incline Dumbbell Fly: 20 reps
4 SET SUPERSET
Dumbbell Bent Over Row (palms up): 20 reps Regular Fly: 20 reps
HIGH REP TRICEPS KILLERS
Dumbbell Rollbacks: 1 set of 100 reps Kickbacks with Twist: 1 set of 100 reps
5-6 SET SUPERSET
Weighted Crunches or Ab Wheels: 15-20 reps Plank (hands or elbows): 30 seconds *No Rest
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
LEVEL 2
UPPER & LOWER BACK WARMUP: 2-3 SET SUPERSET
Dumbell Shrugs: 40 reps Stiff-leg Deadlifts: 40 reps
3-4 SET SUPERSET
Flat Dumbbell Bench Press: 25 reps Banded Arrows: 25 reps
3-4 SET SUPERSET
Winding Incline Press: 10-15 reps Push-ups: 10-15 reps
3-4 SET SUPERSET
Dumbbell Bent Over Row (palms down): 15 reps Incline Dumbbell Fly: 15 reps
3-4 SET SUPERSET
Dumbbell Bent Over Row (palms up): 15 reps Regular Fly: 15 reps
HIGH REP TRICEPS KILLERS
Dumbbell Rollbacks: 1 set of 80 reps Kickbacks with Twist: 1 set of 80 reps
4-5 SET SUPERSET
Weighted Crunches or Ab Wheels: 15 reps Plank (hands or elbows): 30 seconds *No Rest
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
LEVEL 1
UPPER & LOWER BACK WARMUP: 2 SET SUPERSET
Dumbell Shrugs: 30 reps Stiff-leg Deadlifts: 30 reps
3 SET SUPERSET
Flat Dumbbell Bench Press: 20 reps Banded Arrows: 20 reps
3 SET SUPERSET
Winding Incline Press: 10-12 reps Push-ups: 10-12 reps
3 SET SUPERSET
Dumbbell Bent Over Row (palms down): 12 reps Incline Dumbbell Fly: 12 reps
3 SET SUPERSET
Dumbbell Bent Over Row (palms up): 12 reps Regular Fly: 12 reps
HIGH REP TRICEPS KILLERS
Dumbbell Rollbacks: 1 set of 60 reps Kickbacks with Twist: 1 set of 60 reps
3-4 SET SUPERSET
Weighted Crunches or Ab Wheels: 10-12 reps Plank (hands or elbows): 30 seconds *No Rest
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 04
Thursday
CRAZY LEGS 2 - LUNGE ON LUNGE CRIME
CRAZY LEGS 2 - LUNGE ON LUNGE CRIME
LEVEL 3
5 SET CIRCUIT
Bodyweight Step-ups: 1 minute Squats: 1 minute
5 SET SUPERSET
Dumbbell Deadlifts: 1 minute Ankle Weight Hamstrings: 1 minute
5 SET SUPERSET
Deficit Lunges: 1 minute Calf Raises: 30 seconds
3X THROUGH
Weighted Crunches: 50 reps Bicycle Crunches: 50 reps
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
LEVEL 2
4-5 SET CIRCUIT
Bodyweight Step-ups: 45 seconds Squats: 45 seconds
4-5 SET SUPERSET
Dumbbell Deadlifts: 45 seconds Ankle Weight Hamstrings: 45 seconds
4-5 SET SUPERSET
Deficit Lunges: 45 seconds Calf Raises: 30 seconds
2-3X THROUGH
Weighted Crunches: 40 reps Bicycle Crunches: 40 reps
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
LEVEL 1
3-4 SET CIRCUIT
Bodyweight Step-ups: 30 seconds Squats: 30 seconds
3-4 SET SUPERSET
Dumbbell Deadlifts: 30 seconds Ankle Weight Hamstrings: 30 seconds
3-4 SET SUPERSET
Deficit Lunges: 30 seconds Calf Raises: 30 seconds
2X THROUGH
Weighted Crunches: 30 reps Bicycle Crunches: 30 reps
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 05
Friday
Armz & Shoulderz
Armz & Shoulderz
LEVEL 3
UPPER/LOWER BACK WARMUP: 3 SET SUPERSET
Dumbell Shrugs: 50 reps Stiff-leg Deadlifts: 50 reps
3 SET SUPERSET
Band Pushdowns: 20 reps
Rep Progression Regular & Hammer Curls: 6 reps (1-1, 2-2, 3-3, 4-4, 5-5, 6-6)
3 SET SUPERSET
Rep Progression Laterals & Frontals: 6 reps (1-1, 2-2, 3-3, 4-4, 5-5, 6-6)
Band Pushdowns: 20 reps
3 SET SUPERSET
Dumbell Shrugs: 20 reps Elbows-out Press: 20 reps
1 SET EXPLOSIONS
Bicep Curls: 100 reps Skullcrushers: 100 reps
3X THROUGH
Weighted Crunches: 50 reps Bicycle Crunches: 50 reps
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
LEVEL 2
UPPER/LOWER BACK WARMUP: 2-3 SET SUPERSET
Dumbell Shrugs: 40 reps Stiff-leg Deadlifts: 40 reps
2-3 SET SUPERSET
Band Pushdowns: 15-20 reps
Rep Progression Regular & Hammer Curls: 5 reps (1-1, 2-2, 3-3, 4-4, 5-5)
2-3 SET SUPERSET
Rep Progression Laterals & Frontals: 5 reps (1-1, 2-2, 3-3, 4-4, 5-5)
Band Pushdowns: 15-20 reps
2-3 SET SUPERSET
Dumbell Shrugs: 15-20 reps Elbows-out Press: 15-20 reps
1 SET EXPLOSIONS
Bicep Curls: 80 reps Skullcrushers: 80 reps
2-3X THROUGH
Weighted Crunches: 40 reps Bicycle Crunches: 40 reps
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
LEVEL 1
UPPER/LOWER BACK WARMUP: 2 SET SUPERSET
Dumbell Shrugs: 30 reps Stiff-leg Deadlifts: 30 reps
2 SET SUPERSET
Band Pushdowns: 15 reps
Rep Progression Regular & Hammer Curls: 4 reps (1-1, 2-2, 3-3, 4-4)
2 SET SUPERSET
Rep Progression Laterals & Frontals: 4 reps (1-1, 2-2, 3-3, 4-4)
Band Pushdowns: 15 reps
2 SET SUPERSET
Dumbell Shrugs: 15 reps Elbows-out Press: 15 reps
1 SET EXPLOSIONS
Bicep Curls: 60 reps Skullcrushers: 60 reps
2X THROUGH
Weighted Crunches: 30 reps Bicycle Crunches: 30 reps
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 06
Saturday
CONDITIONING
CONDITIONING
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline
Day 07
Sunday
CONDITIONING
CONDITIONING
CONDITIONING
Advanced: 400-800 meters of Lunges
Intermediate: 5-10 minutes of Lunges
Beginner to Intermediate: 10-20 minutes Walking on Incline