Jillian 60 Day Challenge
JILLIAN’S 60
DAY CHALLENGE COMPLETE WITH CARDIO AND STRENGTH WORKOUTS + NUTRITION GUIDE
Week 1 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Alaska
2 miles (3.21 km)
Tuesday — Strength Day Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. Dumbbells are preferred for this workout.
Exercise
Sets
Time
Arnolds
3
30 seconds
Prone Cobra
3
30 seconds
Dead Lift to Calf Raise
3
30 seconds
Sit up with Dumbell Rotations
3
30 seconds
Sumo Squat to Upright Row
3
30 seconds
Crescent Pose Row
3
30 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 20 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
20 Second Sprint, 10 Second Rest
8
20 minutes
Thursday — Strength Day Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. A stability ball is preferred for this workout.
Exercise
Sets
Time
Chair Squat with Front Raise
3
30 seconds
Opposite Limb Extension
3
30 seconds
Elevated Push-up
3
30 seconds
Jump with Rotation
3
30 seconds
Knee Tuck
3
30 seconds
Single Leg Reverse Lunge to Kick
3
30 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise
Type
Distance
Incline Workout (programmed)
Time based workout
20 minutes
Sunday — Rest Day
Week 2 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Hawaii
2.5 miles (4.02 km)
Tuesday — Strength Day Perform three 30 second sets of each strength exercise. Try to rest no more than 30 seconds between each set. Wrist weights dumbbells are preferred for this workout.
Exercise
Sets
Time
Burpees with an Overhead Reach
3
30 seconds
Boxing Jab
3
30 seconds
Plank with Single Arm Lateral Raise
3
30 seconds
Swimmers
3
30 seconds
Front Raise with Squat
3
30 seconds
Chest Flies in Bridge Position
3
30 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 20 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.
Exercise
Sets
Time
Warm Up
1
5 minutes
Increase speed to a brisk walk/run
1
4 minutes
Speed Intervals Set 1
30 Sec, 25 Sec, 20 Sec, 15 Sec, 10 Sec; rest 20 seconds between each sprint
3 minutes
Recovery
1
5 minutes
Speed Intervals Set 2
30 Sec, 25 Sec, 20 Sec, 15 Sec, 10 Sec; rest 20 seconds between each sprint
3 minutes
Cool Down
1
5 minutes
Thursday — Strength Day Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. A medicine ball is preferred for this workout.
Exercise
Sets
Time
Squat Thrusters
3
30 seconds
Russian Twist
3
30 seconds
One Hand Push-Up with Pass
3
30 seconds
Alternating Lunge with Twist
3
30 seconds
Plank
3
30 seconds
Low to High Wood Chop
3
30 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Incline Workout (programmed)
Sunday — Rest Day
Time based workout
25 minutes
Week 3 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Hawaii
3 miles (4.82 km)
Tuesday — Strength Day Perform three 45 second sets of each strength exercise. Try to rest no more than 20 seconds between each set. A resistance band or dumbbells are preferred for this workout.
Exercise
Sets
Time
Lateral Raise
3
45 seconds
Hip Hinge
3
45 seconds
Crossover Upright Row
3
45 seconds
Single Leg Squat
3
45 seconds
Crunch to Hollow Extension
3
45 seconds
Triceps Kickback
3
45 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 30 minute speed interval workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
30 Second Sprint, 10 Second Rest
6
30 minutes
Thursday — Strength Day Perform three 45 second sets of each strength exercise. Try to rest no more that 20 seconds between each set. Ankle weights or dumbbells are preferred for this workout.
Exercise
Sets
Time
Jumping Jacks
3
45 seconds
Mountain Climbers
3
45 seconds
Push-up with Knee Drive
3
45 seconds
Jumping Lunges
3
45 seconds
Single Leg Bridge
3
45 seconds
Burpees with a Center Hop
3
45 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise
Type
Distance
Incline Workout (programmed)
Time based workout
30 minutes
Sunday — Rest Day
Sunday — Rest Day
Week 4 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Whistler, B.C.
3.5 miles (5.63 km)
Tuesday — Strength Day Perform three 45 second sets of each strength exercise. Try to rest no more than 20 seconds between each set. Dumbbells are preferred for this workout.
Exercise
Sets
Time
Plank with Alternating Leg Lift
3
45 seconds
Reverse Lunge to Jumping Knee Drive
3
45 seconds
Hammer Curls
3
45 seconds
Burpees with a Center Hop
3
45 seconds
Stationary Lunges with Lateral Raises
3
45 seconds
Jumping
3
45 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 35 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
20 Second Sprint, 10 Second Rest
8
35 minutes
Repeat once
Thursday — Strength Day Perform three 45 second sets for each strength exercise. Try to rest no more than 20 seconds between each set. Dumbbells and stability ball are preferred for this workout.
Exercise
Sets
Time
Crunch and Reach
3
45 seconds
Hamstring Curl with Iso Hand Hold
3
45 seconds
Knee Tuck or Pike
3
45 seconds
Sumo Squat and Press
3
45 seconds
Push-Up
3
45 seconds
The Saw
3
45 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type
Time
In between climbs, complete 20 second sprints during the 2 minute intervals at 2% incline.
Exercise
Type
Distance
Incline & Speed Interval Workout
Time based workout
35 minutes
Sunday — Rest Day
Week 5 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Rome
4 miles (6.43 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. Dumbbells or wrist and ankle weights are preferred for this workout.
Exercise
Sets
Time
Side Plank Thread
3
60 seconds
Squat with Bicep Curl
3
60 seconds
Reverse Flies
3
60 seconds
Jumping Jacks
3
60 seconds
Squat Press
3
60 seconds
Fwd Lunges w/ Overhead Extensions
3
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 40 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.
Exercise
Interval
Time
Warm Up
5 minutes
Increase Speed to a brisk Walk/Run
6 minutes
Speed Intervals Set 1
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
5 minutes
Recovery Speed Intervals Set 2
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
3 minutes 5 minutes
Recovery Speed Intervals Set 3
3 minutes
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
3 minutes
Brisk Walk/Run
5 minutes
Cool Down
5 minutes
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A kettle ball or dumbbell is preferred for this workout.
Exercise
Sets
Time
Swing
3
60 seconds
Lunge to One Arm Shoulder Press
3
60 seconds
Burpees with a Center Hop
3
60 seconds
Row Basic Plank
3
60 seconds
Basic Plank
3
60 seconds
Figure 8
3
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type In between climbs, complete 20 second sprints during the 2 minute intervals at 2% incline.
Exercise
Type
Distance
Incline & Speed Interval Workout
Time based workout
40 minutes
Sunday — Rest Day
Week 6 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Point Loma, California
4.5 miles (7.24 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. A stability ball is preferred for this workout.
Exercise
Sets
Time
Roll-Up
3
60 seconds
Jump with Rotation
3
60 seconds
Reverse Flies
3
60 seconds
Stork Dive
3
60 seconds
Ball Pushups
3
60 seconds
Lunge w/ Back Leg on Ball
3
60 seconds
Core Crunchers
3
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 45 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
30 Second Sprint, 10 Second Rest
8
45 minutes
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A set of dumbbells is preferred for this workout.
Exercise
Sets
Time
Dumbell Push Ups
3
60 seconds
Sumo Squat to Upright Row
3
60 seconds
Side Plank to Press
3
60 seconds
Dead Lift to Calf Raise
3
60 seconds
Chest Fly with Bridge
3
60 seconds
Plank Row
3
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type
Time
2 minute interval climbs; speed controlled by user.
Exercise
Type
Distance
Incline & Speed Interval Workout
Time based workout
45 minutes
Sunday — Rest Day
Week 7 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Taiwan
5 miles (8.04 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. A stability ball is preferred for this workout.
Exercise
Sets
Time
Chair Squat with Front Raise
4
60 seconds
Opposite Limb Extension
4
60 seconds
Elevated Push-up
4
60 seconds
Jump with Totation
4
60 seconds
Knee Tuck
4
60 seconds
Single Leg Reverse Lunge to Kick
4
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 50 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
20 Second Sprint, 10 Second Rest
8
50 minutes
Complete Three Sets
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. Wrist weights or dumbbells are preferred for this workout.
Exercise
Sets
Time
Burpees with an Overhead Reach
4
60 seconds
Boxing Jab
4
60 seconds
Plank with Single Arm Lateral Raise
4
60 seconds
Swimmers
4
60 seconds
Front Raise with Squat
4
60 seconds
Chest Flies in Bridge
4
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type Exercise
Type
Time Distance
Incline & Speed Interval Workout
Time based workout
45 minutes
Sunday — Rest Day
Week 8 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Yosemite
5.5 miles (8.04 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. Dumbbells are preferred for this workout.
Exercise
Sets
Time
Arnolds
4
60 seconds
Prone Cobra
4
60 seconds
Dead Lift to Calf Raise
4
60 seconds
Sit up with Dumbbell Rotations
4
60 seconds
Sumo Squat to Upright Row
4
60 seconds
Crescent Pose Row
4
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 50 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.
Exercise
Interval
Warm Up
5 minutes 5 minutes
Increase Speed to Brisk Walk/Run Speed Intervals Set 1
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
5 minutes 5 minutes
Recovery Speed Intervals Set 3
5 minutes 5 minutes
Recovery Speed Intervals Set 2
Time
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
5 minutes
Recovery
5 minutes
Brisk Walk/Run
5 minutes
Cool Down
5 minutes
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A medicine ball is preferred for this workout.
Exercise
Sets
Time
Squat Thrusters
4
60 seconds
Russian Twist
4
60 seconds
One Hand Push-Up with Pass
4
60 seconds
Alternating Lunge with Twist
4
60 seconds
Plank
4
60 seconds
Low to High Wood Chop
4
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type
Time
30 second sprints during 3 minute flat intervals; speed controlled by user
Exercise Incline & Speed Interval Workout
Sunday — Rest Day
Type
Distance
Time based workout
55 minutes
Week 9 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Yosemite
5.5 miles (8.04 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 10 seconds between each set. Stability ball and a set of dumbells will be needed for this workout.
Exercise
Sets
Time
Side to Side Squat
4
60 seconds
V Crunch with Chest Pass
4
60 seconds
Toe Taps on Stability Ball
4
60 seconds
Stationary Lunges with Lateral Raises
4
60 seconds
Cross Arm Ex. in Single Leg Bridge
4
60 seconds
Plank with Alternating Knee Tucks
4
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 60 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 2 minutes.
Exercise
Sets
Time
30 Second Sprint, 2 minute Rest
10
60 minutes
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A medicine ball is preferred for this workout.
Exercise
Sets
Time
Squat Thrusters
4
60 seconds
Russian Twist
4
60 seconds
One Hand Push-Up with Pass
4
60 seconds
Alternating Lunge with Twist
4
60 seconds
Plank
4
60 seconds
Low to High Wood Chop
4
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type
Time
30 second sprints during 3 minute flat intervals; speed controlled by user
Exercise
Type
Distance
Incline & Speed Interval Workout
Time based workout
55 minutes
Sunday — Rest Day
Power Weight Set Exercise Chart
Arnolds
Boxing Jab
Burpees with a Center Hop
Burpees with an Overhead Reach
Bounding or Reverse Lunge to Jumping Knee
Chest Flies in Bridge Position
Cresent Pose Row
Cross Arm Extensions in Single Leg Bridge
Power Weight Set Exercise Chart
Dead Lifts to Calf Raises
Hammer Curls
Dumbbell Push Up
Front Raise with Squat
Jumping Jacks
Mountain Climbers
Forward Lunges with Overhead Extensions
Plank with One Arm Row
Power Weight Set Exercise Chart
Plank Row
Plank with Single Arm Lateral Raise
Prone Cobra
Push up with Knee Drive
Reverse Flies
Side Plank Press
Side Plank Thread
Side to Side Squat Jumps
Power Weight Set Exercise Chart
Single Leg Bridge
Sit Ups to Dumbbell Rotations
Squat with a Biceps Curl
Squat Jumps
Squat Press
Soaring
Stationary Lunges with Lateral Raises
Sumo Squat to Upright Row
Power Weight Set Exercise Chart
Swimmers
V Crunch with Chest Pass
Stay Ball Set Exercise Chart
Ball Push-Up
Elevated Push-Up
Chair Squat with Front Raise
Core Crunchers
Crunch and Reach
Hamstring Curl with Iso Hand Hold
Knee Tuck
Jump with Rotation
Stay Ball Set Exercise Chart
Lunge with Back Leg on Ball
Opposite Limb Extension
Push-Up
Roll Up
Single Leg Reverse Lunge to Kick
Stork Dive
The Saw
Toe Taps
Resistance Bands Set Exercise Chart
Lateral Raise
Crunch to Hollow Extension
Single Leg Squat
Triceps Kickback
Hip Hinge
Lateral Raise
Kettle Ball Set Exercise Chart
Swing
Single Arm Swing with Pass
Row
Basic Plank
Figure 8
Medicine Ball Set Exercise Chart
Alternating Lunge with Twist
Low to High Wood Chop
Squat Thrusters
Plank
One Hand Push-Up with Pass
Russian Twist
DAY CHALLENGE COMPLETE WITH CARDIO AND STRENGTH WORKOUTS + NUTRITION GUIDE
Week 1 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Alaska
2 miles (3.21 km)
Tuesday — Strength Day Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. Dumbbells are preferred for this workout.
Exercise
Sets
Time
Arnolds
3
30 seconds
Prone Cobra
3
30 seconds
Dead Lift to Calf Raise
3
30 seconds
Sit up with Dumbell Rotations
3
30 seconds
Sumo Squat to Upright Row
3
30 seconds
Crescent Pose Row
3
30 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 20 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
20 Second Sprint, 10 Second Rest
8
20 minutes
Thursday — Strength Day Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. A stability ball is preferred for this workout.
Exercise
Sets
Time
Chair Squat with Front Raise
3
30 seconds
Opposite Limb Extension
3
30 seconds
Elevated Push-up
3
30 seconds
Jump with Rotation
3
30 seconds
Knee Tuck
3
30 seconds
Single Leg Reverse Lunge to Kick
3
30 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise
Type
Distance
Incline Workout (programmed)
Time based workout
20 minutes
Sunday — Rest Day
Week 2 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Hawaii
2.5 miles (4.02 km)
Tuesday — Strength Day Perform three 30 second sets of each strength exercise. Try to rest no more than 30 seconds between each set. Wrist weights dumbbells are preferred for this workout.
Exercise
Sets
Time
Burpees with an Overhead Reach
3
30 seconds
Boxing Jab
3
30 seconds
Plank with Single Arm Lateral Raise
3
30 seconds
Swimmers
3
30 seconds
Front Raise with Squat
3
30 seconds
Chest Flies in Bridge Position
3
30 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 20 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.
Exercise
Sets
Time
Warm Up
1
5 minutes
Increase speed to a brisk walk/run
1
4 minutes
Speed Intervals Set 1
30 Sec, 25 Sec, 20 Sec, 15 Sec, 10 Sec; rest 20 seconds between each sprint
3 minutes
Recovery
1
5 minutes
Speed Intervals Set 2
30 Sec, 25 Sec, 20 Sec, 15 Sec, 10 Sec; rest 20 seconds between each sprint
3 minutes
Cool Down
1
5 minutes
Thursday — Strength Day Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. A medicine ball is preferred for this workout.
Exercise
Sets
Time
Squat Thrusters
3
30 seconds
Russian Twist
3
30 seconds
One Hand Push-Up with Pass
3
30 seconds
Alternating Lunge with Twist
3
30 seconds
Plank
3
30 seconds
Low to High Wood Chop
3
30 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Incline Workout (programmed)
Sunday — Rest Day
Time based workout
25 minutes
Week 3 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Hawaii
3 miles (4.82 km)
Tuesday — Strength Day Perform three 45 second sets of each strength exercise. Try to rest no more than 20 seconds between each set. A resistance band or dumbbells are preferred for this workout.
Exercise
Sets
Time
Lateral Raise
3
45 seconds
Hip Hinge
3
45 seconds
Crossover Upright Row
3
45 seconds
Single Leg Squat
3
45 seconds
Crunch to Hollow Extension
3
45 seconds
Triceps Kickback
3
45 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 30 minute speed interval workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
30 Second Sprint, 10 Second Rest
6
30 minutes
Thursday — Strength Day Perform three 45 second sets of each strength exercise. Try to rest no more that 20 seconds between each set. Ankle weights or dumbbells are preferred for this workout.
Exercise
Sets
Time
Jumping Jacks
3
45 seconds
Mountain Climbers
3
45 seconds
Push-up with Knee Drive
3
45 seconds
Jumping Lunges
3
45 seconds
Single Leg Bridge
3
45 seconds
Burpees with a Center Hop
3
45 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise
Type
Distance
Incline Workout (programmed)
Time based workout
30 minutes
Sunday — Rest Day
Sunday — Rest Day
Week 4 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Whistler, B.C.
3.5 miles (5.63 km)
Tuesday — Strength Day Perform three 45 second sets of each strength exercise. Try to rest no more than 20 seconds between each set. Dumbbells are preferred for this workout.
Exercise
Sets
Time
Plank with Alternating Leg Lift
3
45 seconds
Reverse Lunge to Jumping Knee Drive
3
45 seconds
Hammer Curls
3
45 seconds
Burpees with a Center Hop
3
45 seconds
Stationary Lunges with Lateral Raises
3
45 seconds
Jumping
3
45 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 35 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
20 Second Sprint, 10 Second Rest
8
35 minutes
Repeat once
Thursday — Strength Day Perform three 45 second sets for each strength exercise. Try to rest no more than 20 seconds between each set. Dumbbells and stability ball are preferred for this workout.
Exercise
Sets
Time
Crunch and Reach
3
45 seconds
Hamstring Curl with Iso Hand Hold
3
45 seconds
Knee Tuck or Pike
3
45 seconds
Sumo Squat and Press
3
45 seconds
Push-Up
3
45 seconds
The Saw
3
45 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type
Time
In between climbs, complete 20 second sprints during the 2 minute intervals at 2% incline.
Exercise
Type
Distance
Incline & Speed Interval Workout
Time based workout
35 minutes
Sunday — Rest Day
Week 5 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Rome
4 miles (6.43 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. Dumbbells or wrist and ankle weights are preferred for this workout.
Exercise
Sets
Time
Side Plank Thread
3
60 seconds
Squat with Bicep Curl
3
60 seconds
Reverse Flies
3
60 seconds
Jumping Jacks
3
60 seconds
Squat Press
3
60 seconds
Fwd Lunges w/ Overhead Extensions
3
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 40 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.
Exercise
Interval
Time
Warm Up
5 minutes
Increase Speed to a brisk Walk/Run
6 minutes
Speed Intervals Set 1
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
5 minutes
Recovery Speed Intervals Set 2
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
3 minutes 5 minutes
Recovery Speed Intervals Set 3
3 minutes
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
3 minutes
Brisk Walk/Run
5 minutes
Cool Down
5 minutes
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A kettle ball or dumbbell is preferred for this workout.
Exercise
Sets
Time
Swing
3
60 seconds
Lunge to One Arm Shoulder Press
3
60 seconds
Burpees with a Center Hop
3
60 seconds
Row Basic Plank
3
60 seconds
Basic Plank
3
60 seconds
Figure 8
3
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type In between climbs, complete 20 second sprints during the 2 minute intervals at 2% incline.
Exercise
Type
Distance
Incline & Speed Interval Workout
Time based workout
40 minutes
Sunday — Rest Day
Week 6 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Point Loma, California
4.5 miles (7.24 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. A stability ball is preferred for this workout.
Exercise
Sets
Time
Roll-Up
3
60 seconds
Jump with Rotation
3
60 seconds
Reverse Flies
3
60 seconds
Stork Dive
3
60 seconds
Ball Pushups
3
60 seconds
Lunge w/ Back Leg on Ball
3
60 seconds
Core Crunchers
3
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 45 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
30 Second Sprint, 10 Second Rest
8
45 minutes
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A set of dumbbells is preferred for this workout.
Exercise
Sets
Time
Dumbell Push Ups
3
60 seconds
Sumo Squat to Upright Row
3
60 seconds
Side Plank to Press
3
60 seconds
Dead Lift to Calf Raise
3
60 seconds
Chest Fly with Bridge
3
60 seconds
Plank Row
3
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type
Time
2 minute interval climbs; speed controlled by user.
Exercise
Type
Distance
Incline & Speed Interval Workout
Time based workout
45 minutes
Sunday — Rest Day
Week 7 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Taiwan
5 miles (8.04 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. A stability ball is preferred for this workout.
Exercise
Sets
Time
Chair Squat with Front Raise
4
60 seconds
Opposite Limb Extension
4
60 seconds
Elevated Push-up
4
60 seconds
Jump with Totation
4
60 seconds
Knee Tuck
4
60 seconds
Single Leg Reverse Lunge to Kick
4
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 50 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise
Sets
Time
20 Second Sprint, 10 Second Rest
8
50 minutes
Complete Three Sets
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. Wrist weights or dumbbells are preferred for this workout.
Exercise
Sets
Time
Burpees with an Overhead Reach
4
60 seconds
Boxing Jab
4
60 seconds
Plank with Single Arm Lateral Raise
4
60 seconds
Swimmers
4
60 seconds
Front Raise with Squat
4
60 seconds
Chest Flies in Bridge
4
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type Exercise
Type
Time Distance
Incline & Speed Interval Workout
Time based workout
45 minutes
Sunday — Rest Day
Week 8 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Yosemite
5.5 miles (8.04 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. Dumbbells are preferred for this workout.
Exercise
Sets
Time
Arnolds
4
60 seconds
Prone Cobra
4
60 seconds
Dead Lift to Calf Raise
4
60 seconds
Sit up with Dumbbell Rotations
4
60 seconds
Sumo Squat to Upright Row
4
60 seconds
Crescent Pose Row
4
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 50 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.
Exercise
Interval
Warm Up
5 minutes 5 minutes
Increase Speed to Brisk Walk/Run Speed Intervals Set 1
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
5 minutes 5 minutes
Recovery Speed Intervals Set 3
5 minutes 5 minutes
Recovery Speed Intervals Set 2
Time
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec; rest 20 seconds between each sprint
5 minutes
Recovery
5 minutes
Brisk Walk/Run
5 minutes
Cool Down
5 minutes
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A medicine ball is preferred for this workout.
Exercise
Sets
Time
Squat Thrusters
4
60 seconds
Russian Twist
4
60 seconds
One Hand Push-Up with Pass
4
60 seconds
Alternating Lunge with Twist
4
60 seconds
Plank
4
60 seconds
Low to High Wood Chop
4
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type
Time
30 second sprints during 3 minute flat intervals; speed controlled by user
Exercise Incline & Speed Interval Workout
Sunday — Rest Day
Type
Distance
Time based workout
55 minutes
Week 9 Monday — Cardio Day (General Aerobic) Exercise
Type
Distance
General Aerobic run/walk
Map based in Yosemite
5.5 miles (8.04 km)
Tuesday — Strength Day Perform three 60 second sets of each strength exercise. Try to rest no more than 10 seconds between each set. Stability ball and a set of dumbells will be needed for this workout.
Exercise
Sets
Time
Side to Side Squat
4
60 seconds
V Crunch with Chest Pass
4
60 seconds
Toe Taps on Stability Ball
4
60 seconds
Stationary Lunges with Lateral Raises
4
60 seconds
Cross Arm Ex. in Single Leg Bridge
4
60 seconds
Plank with Alternating Knee Tucks
4
60 seconds
Wednesday — Cardio Day (Tabata Workout) Complete this 60 minute time based workout by adjusting your own speed. To complete each set you will need to increase the equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 2 minutes.
Exercise
Sets
Time
30 Second Sprint, 2 minute Rest
10
60 minutes
Thursday — Strength Day Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A medicine ball is preferred for this workout.
Exercise
Sets
Time
Squat Thrusters
4
60 seconds
Russian Twist
4
60 seconds
One Hand Push-Up with Pass
4
60 seconds
Alternating Lunge with Twist
4
60 seconds
Plank
4
60 seconds
Low to High Wood Chop
4
60 seconds
Friday — Rest Day Saturday— Cardio Day (Incline Workout) Exercise Type
Time
30 second sprints during 3 minute flat intervals; speed controlled by user
Exercise
Type
Distance
Incline & Speed Interval Workout
Time based workout
55 minutes
Sunday — Rest Day
Power Weight Set Exercise Chart
Arnolds
Boxing Jab
Burpees with a Center Hop
Burpees with an Overhead Reach
Bounding or Reverse Lunge to Jumping Knee
Chest Flies in Bridge Position
Cresent Pose Row
Cross Arm Extensions in Single Leg Bridge
Power Weight Set Exercise Chart
Dead Lifts to Calf Raises
Hammer Curls
Dumbbell Push Up
Front Raise with Squat
Jumping Jacks
Mountain Climbers
Forward Lunges with Overhead Extensions
Plank with One Arm Row
Power Weight Set Exercise Chart
Plank Row
Plank with Single Arm Lateral Raise
Prone Cobra
Push up with Knee Drive
Reverse Flies
Side Plank Press
Side Plank Thread
Side to Side Squat Jumps
Power Weight Set Exercise Chart
Single Leg Bridge
Sit Ups to Dumbbell Rotations
Squat with a Biceps Curl
Squat Jumps
Squat Press
Soaring
Stationary Lunges with Lateral Raises
Sumo Squat to Upright Row
Power Weight Set Exercise Chart
Swimmers
V Crunch with Chest Pass
Stay Ball Set Exercise Chart
Ball Push-Up
Elevated Push-Up
Chair Squat with Front Raise
Core Crunchers
Crunch and Reach
Hamstring Curl with Iso Hand Hold
Knee Tuck
Jump with Rotation
Stay Ball Set Exercise Chart
Lunge with Back Leg on Ball
Opposite Limb Extension
Push-Up
Roll Up
Single Leg Reverse Lunge to Kick
Stork Dive
The Saw
Toe Taps
Resistance Bands Set Exercise Chart
Lateral Raise
Crunch to Hollow Extension
Single Leg Squat
Triceps Kickback
Hip Hinge
Lateral Raise
Kettle Ball Set Exercise Chart
Swing
Single Arm Swing with Pass
Row
Basic Plank
Figure 8
Medicine Ball Set Exercise Chart
Alternating Lunge with Twist
Low to High Wood Chop
Squat Thrusters
Plank
One Hand Push-Up with Pass
Russian Twist
