Week 2

Monday	Reps	lbs/time
A 3 sets	-	-
Bicep curl on bosu ball	10	5
Front raises	10	10
Shoulder taps	20	-
B 3 sets	-	-
Bosu ball pulses	8	15
Dumbbell good mornings	8	10
Calf raises	10 x 3	10
C 3 sets	-	-
bosu ball burpee	-	0:00:20
squats	-	0:00:20
bridge lift	-	0:00:20

Wednesday	Reps	lbs/time
Laps	2	0:09:00
A 3x  ​​Seated shoulder press	12	10
Lying skull crushers	​12	10
B 3x ​​Lat pull downs	12	45
Cable bicep curls	12	20
C 3x Thumbs up front raises	10	4
Thumbs up side raises	10	4
Thumbs in bending V	10	4
D 3x Body Bar stir the pot	8/8	8
Ball Slams	8	10
E 3x ​Seated Rows	10	30
Crunches/Tip toe beast hold	20	-

Week 3

Mon	Reps	lbs/time
Laps	2	00:06:10
A 3x Quad ext.	12	45
Decline Hamstring Bridge	12
B 3x ​Goblet step-ups	10-10	15
Walking lounges	20
C 1x ​Light weight squats	10	45
medium weight squats	8/6	50
heavier weight squats	4	50
D 3x Inner/Outer thigh BB	10-10	10
Ball roll	10
E 3x Reverse Crunches with Ball	20
Angels	12	Value

Wed	Reps	lbs/time
Laps	2	00:06:04
A 3x ​Triceps pull down	12	20
Bicep Curls	UNL	5
B 3x ​Overhead triceps	12	5
Shoulder taps	UNL
C 3x ​Incline Press	12	10
Beast Pose	UNL
3x Screw Driver	8-8	5
Bench Chest Flies	12	5
Russian Twist	30	4
Bicycle crunches	20
Starfish	10
Extra 3x ​Triceps pull downs	12	20

Week 4

Mon	Reps	lbs/time
Laps	2	00:05:53
A 00:04:00 ​Plate Push Press	10	10
Shoulder Taps	20	#1
Box	5/5 UNL
B 00:04:00 ​Plate sit ups	10	5
Side by Side	10 UNL	6
Ball Slams	15	10
C 00:04:00 ​Bosu Ball Burpess
Squats	10
Lounges	8
D 3x Bicep curls	10	10
OH triceps	10	15
T raises	10	4
E 3x ​Fly kicks	30
Heel touches	20
Plank	10

Wed	Reps	lbs/time
A 4x ​Laps	1	00:02:37
Squats	20
Lounges	16
Calf Raises	10
Short lap
B 3x ​Flutter kicks	30
Shoulder Taps	20
Knee to Elbows	10
Short Hill
C 2x ​Push Plates	10
Triceps with Plates	10
Heart beats	10
Stairs

Week 5

Mon	Reps	lbs/time
Laps	2	Value
A. 3x Seated push press	10	5 lbs
B. 3X Seated rows	12	45 lbs
Triceps pull downs	12
C. 3x Leg Press	10	No extra weight
Jump Squats	10
D. 3x Step back lunges	12	5 lbs
Alt. step ups	16	5 lbs
One leg good-morning	10	5 lbs
E. 3x Plate sit-ups	20
Plank		00:00:30

Week 6

Mon	Rep	lbs/time
A. 3x ​Thumbs up raises	10	5 lbs
Thumbs up side raises	10	5 lbs
Thumbs in V raises	10	5 lbs
B. 1x 3 directional lunges	5-5	5 lbs
C. 3x Box side step-ups	5-5
D. 3x Bicep curls on bosu balls	16	5 lbs
E. 4x Wall sit ball slams	10	10 lbs
Seated push press	UNL
F. 3x Box jumps	8	Green
G. 2x ​Russian Twist	10	4 lbs
H. 3x ​Star fish	10
Laps	2	00:05:09

Wed	Reps	lbs/time
Laps	2	00:04:58
I ​Seated push press	8	10 lbs
Bicycle	UNL
Squats	8	10 lbs
Dead lifts	8	5 lbs
II ​Bicep curls	10
Split jumps/lunges	20/16
Box jumps	UNL	Green
plank on bosu ball	00:00:20
ball slams	Value	12 lbs
line bench ext.	10	5 lbs
triceps pull downs	10	20 lbs

Week 8

Mon	Reps	lbs/time
Laps	2	00:05:18
A. 3x Lateral Pull downs	12	45 lbs
Shoulder taps	30
Overhead push press	12	10 lbs
B. 3x Walking planks
Straight leg letdown	12
One arm stand up	6-6	5 lbs
C. 4x ​Box side jump	5-5	Blue
Box side jump	6-6
D. 3x ​Quad ext w/ weight	10	5 lbs
Hamstring lifts	6-6

Wed	Reps	lbs/time
A. 3x Laps	10	late
Squats w/ weight	10	10 lbs
lunges	10	10 lbs
Push press		5 lbs
B. 3x ​Flutter	10	00:00:30
In & Out	10	Value
Wall sit
I Plank		00:00:30
bicycle	30	Value
weight sit up	30