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