ZEN (Full Body | No Jumping)

Superset 1/2
Total - 3 sets x 15 reps (45 sec - 2 min rest between each set)
Breakdown -
Set #1 x 15 reps (10-15 sec rest, then start Push Ups, see next movement below)
Superset 2/2
Total - 3 sets x 15 reps (45 sec - 2 min rest between each set)
Breakdown -
Set #1 x 15 reps (1-3 min rest then restart the Superset with Back Squats, see above)
Total - 4 sets x 20 reps (1 min rest between each set)
How To: Standing upright, bring your knee to the opposite elbow, meeting together at your core. Repeat using the other elbow and opposite knee. Repeat this movement 20x.
Superset 1/2
Total - 4 sets x 15-30 reps (30 sec - 2 min rest between each set)
Breakdown -
Set #1 x 15-30 reps (10-15 sec rest, then start Bicep Curls, see next movement below)
Superset 2/2
Total - 4 sets x 20 reps (10 each arm)
Breakdown -
Set #1 x 20 reps (1-3 min rest then restart the Superset with Tricep Extensions, see above)
Total - 3 sets x 20 reps (10 each leg)
How to: With your right leg, forward lunge, push off the ground from your right foot and return to standing position, then with your left leg leading, forward lunge and push off the ground from your left foot returning to standing position. Repeat this movement 20x.
Movement 1 - Sit Ups x 10 reps
Movement 2 - Bicycle x 20 reps
Movement 3 - Toe Touches x 10 reps
Rest 30 seconds
Movement 4 - Leg Raises x 10 reps
Movement 5 - Scissors x 20 reps
Movement 6 - Reverse Crunches x 10 reps
Rest 30 seconds
Repeat 3x total

ASS WHOOPIN (Cardio | Core | Full Body)

Movement #1 - Back Squat x 20 reps
Movement #2 - Jumping Jacks x 25 reps
Movement #3 - Burpees x 10 reps
Rest 1-3 minutes
Repeat 5x total
Movement #1 - Push Ups x 10 reps
Movement #2 - Alternating Lunge Jumps x 10 reps
Rest 1 minute
Repeat 3x total
Total - 5, 50 Meter Sprints (rest enough time between your sprints to give each sprint 100% effort)
Movement #1 - Plank for 30 seconds
Movement #2 - Mt. Climbers x 40 reps (20 each leg)
Movement #3 - Plank for 30 seconds
Rest 1 minute
Repeat 3x total

HOME BODY (Full Body | Fat Burning)

Movement #1 - Jump Squats x 10 reps
Movement #2 - Mt. Climbers x 30 reps
Movement #3 - High Knees x 15 reps
Rest 1 minute
Repeat 5x total
Movement #1 - Plank for 30 seconds
Movement #2 - Bicycle x 20 reps
Movement #3 - Toe Touches x 15 reps
Rest 1 minute
Repeat 3x total

CAMERA READY (Cardio | Core | Full Body)

Movement #1 - 5 minute run at a pace of your choice.
Movement #2 - 5 minute jump rope, 1 minute on, 1 minute off (rest) for a total of 5 minutes
Movement #3 - 15 Burpees
Movement #1 - Diamond Push Ups x 15 reps
Movement #2 - Chest Fly x 15 reps
Movement #3 - Bent Over Reverse Fly x 15 reps
Rest 2 minutes
Repeat 2-3x total
Movement #1 - Forward Jumping Squats x 12 reps
Movement #2 - Forward Walking Lunges x 20 reps (10 each leg)
Movement #3 - Side Step + Squat x 5 each leg
Rest 1-2 minutes
Repeat 2-3x Total
Movement #1 - Elbow to Knee, Elbow to Toe x 20 reps (10 each leg)
Movement #2 - Mt. Climbers x 40 reps (20 each leg)
Movement #3 - Side Crunches x 20 reps (10 each side)
Rest 30 seconds up to 1 minute
Repeat 3-4x total

THE BUILDER (Full Body | Low Intensity)

Movement #1 - Straight Arm Raises (Front lateral raises) x 10 reps
Movement #2 - Overhead arm raises (shoulder press) x 10 reps
Movement # 3 - Bent Arm Side Raises (bent arm lateral raises) x 10 reps
Rest 1 minute
Repeat 3x
Movement #1 - Alternating Lunges x 12 reps total
Movement #2 - Squats x 10 reps
Rest 1 minute
Repeat 3x
Movement # 1 - Sit Ups x 10 reps
Movement #2 - Plank for 30 seconds
Rest 1 minute
Repeat 3x

HOME WORK (Full Body | Fat Burning)

Movement #1 - Push Ups x 10 reps
Movement #2 - Burpees x 5 reps
Movement #3 - High Knees x 10 reps
Rest 1 minute
Repeat 3x
Total - 3 minute jump rope
1 minute on
1 minute off (rest)
1 minute on
Movement #1 - Alternating Lunges x 10 reps
Movement #2 - Tricep Extensions x 10 reps
Movement #3 - Jump Squats x 10 reps
Rest 1-2 minute
Repeat 3x
Movement #1 - Plank for 30 seconds
Movement #2 - 40 Mt. Climbers (20 each leg)
Movement #3 - Plank for 30 seconds
Rest 1 - 2 minutes

MINDSET IS EVERYTHING

MINDSET IS EVERYTHING MINDSET IS EVERYTHING

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