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Still In It, 8 Week Challenge. Powered by Dymatize.

2017 Still In It Transformation Challenge

Resolution season is done. You're not.

WELCOME TO WEEK 6

These last few weeks are going to test your resolve. But don’t worry: We’re here to help. Up your agility, challenge your endurance for a chance to win some sweet new headphones, and save on a major muscle maker. You’ve got this.

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WEEK 6 TRAINING

Let’s talk about why plyo and conditioning matter and what you get out of them.

Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch



Day 1: Lower Body
Activation sets: superset the following, focus on the stretch and squeeze of the muscles. Use light resistance.
1

Romanian Deadlift

2 sets of 20 reps (try elevating toes on 10lb plates to enhance stretch and proper hip positioning)
Romanian Deadlift Romanian Deadlift

Butt Lift (Bridge)

2 sets of 15-20 reps
Butt Lift (Bridge) Butt Lift (Bridge)

2

Romanian Deadlift

5 sets of 5-6 reps, with a 2 second pause at the bottom. Rest 60 seconds rest between sets
Romanian Deadlift Romanian Deadlift

3

Rear Foot Elevated Split Squat

5 sets of 5-6 reps, with a 2 second pause at the bottom. Rest 60 seconds rest between sets
Split Squat with Dumbbells Split Squat with Dumbbells

Superset
4

Lateral Lunge

4 sets of 8 reps each side
Side Lunge Side Lunge

Barbell Hip Thrust

4 sets of 8 reps
Barbell Hip Thrust Barbell Hip Thrust
Note: 45-60 seconds of rest between sets

Superset
5

Kettlebell Sumo Squat

4 sets of 8 reps
Kettlebell Sumo Squat Kettlebell Sumo Squat

Standing Leg Curl

4 sets of 8 reps each leg
Standing Leg Curl Standing Leg Curl

Finisher
6

High Knees

4 sets of 30 seconds, 30 second rest
High Knee Jog High Knee Jog

Jump Squats

4 sets of 30 seconds, 30 second rest
Jump Squat Jump Squat

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch



Day 2: Upper Body
Triset
1

Plank

4 sets of 90 seconds (Place your forearms on an exercise ball to increase the difficulty)
Plank Plank

Single-Arm Dumbbell Chest Press

4 sets of 12 reps each arm
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

Dumbbell Pullover

4 sets of 12 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover
Note: Rest 60 seconds after completing all 3 exercises.

Triset
2

Low to High Cable Woodchop

4 sets of 12 reps each side
Standing Cable Wood Chop Standing Cable Wood Chop

Bent-Over Wide Row

4 sets of 12 reps
Bent Over Barbell Row Bent Over Barbell Row

Push-up

4 sets of 12 reps (elevate feet for increase challenge)
Pushups Pushups
Note: Rest 60 seconds after completing all 3 exercises.

Triset
3

Dumbbell Side Lateral Raise

4 sets of 12 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Biceps Curl

4 sets of 12 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Dumbbell Skull Crusher

4 sets of 12 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension
Note: Rest 60 seconds after completing all 3 exercises.



Sprint Cardio
Intervals
1

Sprints

6 sets, 20 seconds on (RPE 9 out of 10)
Sprints Sprints

Recovery

6 sets, 1 minute and 20 seconds off (RPE 5 out of 10; jogging or walking)
Jogging Walking
Total time 10 minutes.


Day 3: Conditioning
Circuit 1
1

Side Plank

4 sets of 30 seconds on, 30 seconds of rest (Modified: Bring your top knee in towards your rib cage to target the obliques)
Side Bridge Side Bridge

Renegade Row

4 sets of 30 seconds on, 30 seconds of rest
Alternating Renegade Row Alternating Renegade Row

Kettlebell Swings (Shown with one arm)

4 sets of 30 seconds on, 30 seconds of rest
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

Plank

4 sets of 30 seconds on, 30 seconds of rest. Performed from a push-up position. Extended your opposite arm and leg. Hold for 2-3 seconds and then switch.
Plank Plank

Circuit 2
2

Bear Crawl Sled Drags

4 sets of 40 seconds on, 20 seconds rest
Bear Crawl Sled Drags Bear Crawl Sled Drags

Plank

4 sets of 40 seconds on, 20 seconds rest. (Push-up position, jump legs in and out like jumping jacks)
Plank Plank

Dumbbell Squat To Shoulder Press

4 sets of 40 seconds on, 20 seconds rest
Dumbbell Squat To Shoulder Press Dumbbell Squat To Shoulder Press

Plank

4 sets of 40 seconds on, 20 seconds rest
Plank Plank

Circuit 3
3

Burpee

4 sets of 30 seconds, rest for 30 seconds
Burpee Burpee

Standing Long Jump

4 sets of 30 seconds, rest for 30 seconds
Standing Long Jump Standing Long Jump

High Knees

4 sets of 30 seconds, rest for 30 seconds
High Knee Jog High Knee Jog

Defensive Slide

4 sets of 30 seconds, rest for 30 seconds
Defensive Slide Defensive Slide

Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 4: Lower Body
Triset
1

Single Leg Glute Bridge

4 sets of 12 reps each side
Single Leg Glute Bridge Single Leg Glute Bridge

Goblet Squat

4 sets of 12 reps
Goblet Squat Goblet Squat

Scissors Jump

4 sets of 12 reps
Scissors Jump Scissors Jump
Note: Rest 60 seconds after you complete all 3 exercises.

Triset
2

Dead Bug

4 sets of 12 reps
Dead Bug Dead Bug

Lateral Box Step-Up

4 sets of 12 reps each side
Lateral Box Jump Lateral Box Jump

Single Leg Deadlift

4 sets of 12 reps each side
Single Leg Deadlift Single Leg Deadlift
Note: Rest 60 seconds after you complete all 3 exercises.

Triset
3

Step-up with Knee Raise

4 sets of 12 reps each side
Step-up with Knee Raise Step-up with Knee Raise

Ball Leg Curl

4 sets of 12 reps
Ball Leg Curl Ball Leg Curl

Hyperextension

4 sets of 12 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
Note: Rest 60 seconds after you complete all 3 exercises.

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch



Day 5: Upper Body
Activation sets: superset the following, focus on the stretch and squeeze of the muscles. Use light resistance
1

Chin-Up (Assisted or bodyweight)

2 sets of 15 reps
Assisted Chin-Up Assisted Chin-Up

Arnold Dumbbell Press

2 sets of 15 reps
Arnold Dumbbell Press Arnold Dumbbell Press

2

Chin-Up

5 sets of 5-6 reps, rest 45-60 seconds between sets. Controlled negative, short pause at bottom
Chin-Up Chin-Up

3

Military Press

5 sets of 5-6 reps, rest 60 seconds between sets
Standing Military Press Standing Military Press

Superset
4

Incline Dumbbell Press

4 sets of 8 reps
Incline Dumbbell Press Incline Dumbbell Press

Bent-Over Dumbbell Row

4 sets of 8 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row
Note: Rest 45-60 seconds between sets

Superset
5

Single-Arm Dumbbell Bench Press

4 sets of 8 reps each side
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

Wide-Grip Lat Pulldown

4 sets of 8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
Note: Rest 45-60 seconds between sets

Finisher
6

Ball Slams

4 sets of 30 seconds
Overhead Slam Overhead Slam

Burpee

4 sets of 30 seconds
Burpee Burpee
Note: Rest 30 seconds between sets

Endurance Cardio
1

Endurance

30 minutes endurance activity of choice (running, biking, swimming, elliptical, stairmill), RPE 7 out of 10
Stairmaster Stairmaster


Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 8: Lower Body
Activation sets: superset the following, focus on the stretch and squeeze of the muscles. Use light resistance.
1

Goblet Squat

2 sets of 15-20 reps
Goblet Squat Goblet Squat

Butt Lift (Bridge)

2 sets of 20 reps (place a resistance band above your knees to enhance glute activation)
Butt Lift (Bridge) Butt Lift (Bridge)

2

Front Squat (Bodybuilder)

5 sets of 5-6 reps with 2 second pause at the bottom. Rest 60 seconds between sets.
Front Squat (Bodybuilder) Front Squat (Bodybuilder)

3

Barbell Hip Thrust

5 sets of 5-6 reps (place a resistance band above knees to enhance glute activation). Rest 60 seconds between sets.
Barbell Hip Thrust Barbell Hip Thrust

Superset
4

Single-Leg Press

4 sets of 8 reps each side
Single-Leg Press Single-Leg Press

Butt Lift (Bridge)

4 sets of 8 each side, Rest 60 seconds between sets
Butt Lift (Bridge) Butt Lift (Bridge)

Superset
5

Glute Ham Raise

4 sets of 8 reps
Glute Ham Raise Glute Ham Raise

Single-Leg Squat To Box

4 sets of 8 reps each side
Single-Leg Squat To Box Single-Leg Squat To Box

Finisher
5

Ice Skater

4 sets of 30 seconds on, 30 seconds of rest
Ice Skater Ice Skater

6

Speed Squats

4 sets of 30 seconds on, 30 seconds of rest
Speed Squats Speed Squats

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 9: Upper Body
Triset
1

Face Pull

4 sets of 12 reps
Face Pull Face Pull

Chin-Up

4 sets of 12 reps
Chin-Up Chin-Up

Hanging Leg Raise

4 sets of 15-20 reps, Rest 60 seconds after each triset
Hanging Leg Raise Hanging Leg Raise

Triset
2

One Arm Dumbbell Bench Press

4 sets of 12 reps each side
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

Standing Alternating Dumbbell Press

4 sets of 12 reps each side
Standing Alternating Dumbbell Press Standing Alternating Dumbbell Press

Good Morning

4 sets of 12 reps each side, Rest 60 seconds after each triset
Good Morning Good Morning

Triset
3

Underhand Cable Pulldowns

4 sets of 12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

Hammer Curls

4 sets of 12 reps
Hammer Curls Hammer Curls

Triceps Pushdown

4 sets of 12 reps, Rest 60 seconds after each triset
Triceps Pushdown Triceps Pushdown


Sprint Cardio
Intervals
1

Sprints

7 sets, 20 seconds on (RPE 9 out of 10)
Sprints Sprints

Recovery

7 sets, 1 minute and 20 seconds off (RPE 5 out of 10; jogging or walking)
Jogging Walking
Total time 12 minutes.


Day 10: Conditioning
Circuit 1
1

Side Bridge

4 sets of 40 seconds on, 20 seconds of rest. Modified, bring your top knee in towards your rib cage to target the obliques
Side Bridge Side Bridge

Alternating Renegade Row

4 sets of 40 seconds on, 20 seconds of rest
Alternating Renegade Row Alternating Renegade Row

One-Arm Kettlebell Swings

4 sets of 40 seconds on, 20 seconds of rest
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

Plank

40 seconds on, 20 seconds of rest. Performed from a push-up position. Extended your opposite arm and leg. Hold for 2-3 seconds and then switch
Plank Plank

Circuit 2
2

Bear Crawl Sled Drags

4 sets of 40 seconds on, 20 seconds rest
Bear Crawl Sled Drags Bear Crawl Sled Drags

Plank

4 sets of 40 seconds on, 20 seconds rest. Push-up position, jump legs in and out like jumping jacks.
Plank Plank

Dumbbell Squat To Shoulder Press

4 sets of 40 seconds on, 20 seconds rest
Dumbbell Squat To Shoulder Press Dumbbell Squat To Shoulder Press

Plank

4 sets of 40 seconds on, 20 seconds rest
Plank Plank

Circuit 3

Burpee

4 sets of 30 seconds, rest for 30 seconds
Burpee Burpee

Standing Long Jump

4 sets of 30 seconds, rest for 30 seconds
Standing Long Jump Standing Long Jump

High Knee Jog

4 sets of 30 seconds, rest for 30 seconds
High Knee Jog High Knee Jog

Defensive Slide

4 sets of 30 seconds, rest for 30 seconds
Defensive Slide Defensive Slide

Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 11: Lower Body
Triset
1

Romanian Deadlift

4 sets of 12 reps
Romanian Deadlift Romanian Deadlift

Goblet Squat

4 sets of 12 reps
Goblet Squat Goblet Squat

Reverse Crunch

4 sets of 30 reps. Rest 60 seconds after each triset.
Reverse Crunch Reverse Crunch

Triset
2

Suspended Split Squat

4 sets of 12 reps each side
Suspended Split Squat Suspended Split Squat

Ball Leg Curl

4 sets of 12 reps
Ball Leg Curl Ball Leg Curl

Side Bridge (Lift your top leg)

4 sets of 20 reps each side. Rest 60 seconds after each triset.
Side Bridge Side Bridge

Triset
3

Standing Calf Raises (single leg)

4 sets of 15 reps each side
Standing Calf Raises Standing Calf Raises

Butt Lift (Bridge)

4 sets of 12 reps
Butt Lift (Bridge) Butt Lift (Bridge)

Lateral Band Walk

4 sets of 30 reps (15 reps in one direction, then switch), Rest 60 seconds after each triset.
Lateral Band Walk Lateral Band Walk

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 12: Upper Body
Activation sets: superset the following with light resistance. Focus on the stretch and squeeze of the muscles.
1

Dumbbell Bench Press

2 sets of 15 reps
Dumbbell Bench Press Dumbbell Bench Press

Bent Over Two-Dumbbell Row

2 sets of 15 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

2

Barbell Bench Press - Medium Grip

5 sets of 5-6 reps, 1 seconds pause at the top of the contraction. Rest 60 seconds between sets.
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

T-Bar Row

5 sets of 5-6 reps, 1 seconds pause at the top of the contraction. Rest 60 seconds between sets.
T-Bar Row T-Bar Row

Superset
4

One-Arm Side Laterals

4 sets of 8 each side
One-Arm Side Laterals One-Arm Side Laterals

Wide-Grip Lat Pulldown

4 sets of 8 reps, rest 60 seconds between sets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
5

Incline Dumbbell Press

4 sets of 8 reps
Incline Dumbbell Press Incline Dumbbell Press

Stiff-Legged Dumbbell Deadlift

4 sets of 8 reps, rest 60 seconds between sets
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

Superset
6

Speed Pushups

4 sets of 30 seconds work, 30 seconds rest
Pushups Pushups

Burpee

4 sets of 30 seconds work, 30 seconds rest
Burpee Burpee

Sprint Cardio
Intervals
1

Sprints

7 sets, 20 seconds on (RPE 9 out of 10)
Sprints Sprints

Recovery

7 sets, 1 minute and 20 seconds off (RPE 5 out of 10; jogging or walking)
Jogging Walking
Total time 12 minutes.


Mobility

1

Self-Myofacial Release (Foam Rolling)

Done for 15 to 20 minutes focus on: calves, hamstring, iliotibial tract, Latissimus Dorsi, lower back, piriformis, and quadraceps.
Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 15: Lower Body
Activation sets: superset the following, focus on the stretch and squeeze of the muscles. Use light resistance.
1

Romanian Deadlift

2 sets of 20 reps (try elevating toes on 10lb plates to enhance stretch and proper hip positioning)
Romanian Deadlift Romanian Deadlift

Butt Lift (Bridge)

2 sets of 15-20 reps
Butt Lift (Bridge) Butt Lift (Bridge)

2

Romanian Deadlift

4 sets of 10 reps, with a 2 second pause at the bottom. Rest 60 seconds rest between sets
Romanian Deadlift Romanian Deadlift

3

Rear Foot Elevated Split Squat

4 sets of 10 reps each side, with a 2 second pause at the bottom. Rest 60 seconds rest between sets
Split Squat with Dumbbells Split Squat with Dumbbells

Superset
4

Lateral Lunge

4 sets of 8 reps each side
Side Lunge Side Lunge

Barbell Hip Thrust

4 sets of 8 reps
Barbell Hip Thrust Barbell Hip Thrust
Note: 45-60 seconds of rest between sets

Superset
5

Kettlebell Sumo Squat

4 sets of 8 reps
Kettlebell Sumo Squat Kettlebell Sumo Squat

Standing Leg Curl

4 sets of 8 reps each leg
Standing Leg Curl Standing Leg Curl

Finisher
6

High Knees

4 sets of 40 seconds, 20 second rest
High Knee Jog High Knee Jog

Jump Squats

4 sets of 40 seconds, 20 second rest
Jump Squat Jump Squat

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 16: Upper Body
Triset
1

Plank

3 sets of 2 minutes (Place your forearms on an exercise ball to increase the difficult)
Plank Plank

Single-Arm Dumbbell Chest Press

4 sets of 12 reps each arm
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

Dumbbell Pullover

4 sets of 12 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover
Note: Rest 45 seconds after completing all 3 exercises.

Triset
2

Low to High Cable Woodchop

3 sets of 15 reps each side
Standing Cable Wood Chop Standing Cable Wood Chop

Bent-Over Wide Row

3 sets of 15 reps
Bent Over Barbell Row Bent Over Barbell Row

Push-up

3 sets of 15 reps (elevate feet for increase challenge)
Pushups Pushups
Note: Rest 45 seconds after completing all 3 exercises.

Triset
3

Dumbbell Side Lateral Raise

3 sets of 15 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Biceps Curl

3 sets of 15 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Dumbbell Skull Crusher

3 sets of 15 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension
Note: Rest 45 seconds after completing all 3 exercises.


Sprint Cardio
Intervals
1

Sprints

8 sets, 20 seconds on (RPE 9 out of 10)
Sprints Sprints

Recovery

8 sets, 60 seconds off (RPE 5 out of 10; jogging or walking)
Jogging Walking
Total time 10 minutes.


Day 17: Conditioning
Circuit 1
1

Scissors Jump

4 sets of 30 seconds, rest for 30 seconds
Scissors Jump Scissors Jump

Burpee

4 sets of 30 seconds, rest for 30 seconds
Burpee Burpee

Med Ball Slam

4 sets of 30 seconds, rest for 30 seconds
Overhead Slam Overhead Slam

Bear Crawl Sled Drags (sled is optional)

4 sets of 30 seconds, rest for 30 seconds
Bear Crawl Sled Drags Bear Crawl Sled Drags

Circuit 2
2

Lateral Speed Step

4 sets of 40 seconds, rest for 20 seconds
Lateral Speed Step Lateral Speed Step

Mountain Climber

4 sets of 40 seconds, rest for 20 seconds
Mountain Climbers Mountain Climbers

Kettlebell Swing

4 sets of 40 seconds, rest for 20 seconds
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

Plank

4 sets of 40 seconds, rest for 20 seconds. Once in the plank position walk your hands and feet 3-4 steps to the right, then 3-4 steps back. Continue 'walking' for recommended amount of time.
Plank Plank

Circuit 3
3

Tuck Jump

4 sets of 30 seconds, rest for 30 seconds
Knee Tuck Jump Knee Tuck Jump

Ice Skater

4 sets of 30 seconds, rest for 30 seconds
Ice Skater Ice Skater

Push Up to Side Plank

4 sets of 30 seconds, rest for 30 seconds
Push Up to Side Plank Push Up to Side Plank

Kettlebell Turkish Get-Up

4 sets of 30 seconds, rest for 30 seconds
Kettlebell Turkish Get-Up (Squat style) Kettlebell Turkish Get-Up (Squat style)

Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 18: Lower Body
Triset
1

Single Leg Glute Bridge

4 sets of 15 reps each side
Single Leg Glute Bridge Single Leg Glute Bridge

Goblet Squat

4 sets of 15 reps
Goblet Squat Goblet Squat

Scissors Jump

4 sets of 15 reps
Scissors Jump Scissors Jump
Note: Rest 45 seconds after you complete all 3 exercises.

Triset
2

Dead Bug

4 sets of 15 reps
Dead Bug Dead Bug

Lateral Box Step-Up

4 sets of 15 reps each side
Lateral Box Jump Lateral Box Jump

Single Leg Deadlift

4 sets of 15 reps each side
Single Leg Deadlift Single Leg Deadlift
Note: Rest 45 seconds after you complete all 3 exercises.

Triset
3

Step-up with Knee Raise

4 sets of 15 reps each side
Step-up with Knee Raise Step-up with Knee Raise

Ball Leg Curl

4 sets of 30 reps
Ball Leg Curl Ball Leg Curl

Hyperextension

4 sets of 15 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)
Note: Rest 45 seconds after you complete all 3 exercises.

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 19: Upper Body
Activation sets: superset the following, focus on the stretch and squeeze of the muscles. Use light resistance
1

Chin-Up (Assisted or bodyweight)

2 sets of 15 reps
Assisted Chin-Up Assisted Chin-Up

Arnold Dumbbell Press

2 sets of 15 reps
Arnold Dumbbell Press Arnold Dumbbell Press

2

Chin-Up

4 sets of 10 reps with a 1 second pause at the bottom. Rest 45-60 seconds between
Chin-Up Chin-Up

3

Military Press

4 sets of 10 reps, rest 60 seconds between sets
Standing Military Press Standing Military Press

Superset
4

Incline Dumbbell Press

4 sets of 8 reps
Incline Dumbbell Press Incline Dumbbell Press

Bent-Over Dumbbell Row

4 sets of 8 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row
Note: Rest 45-60 seconds between sets

Superset
5

Single-Arm Dumbbell Bench Press

4 sets of 8 reps each side
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

Wide-Grip Lat Pulldown

4 sets of 8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
Note: Rest 45-60 seconds between sets

Finisher
6

Ball Slams

4 sets of 40 seconds
Overhead Slam Overhead Slam

Burpee

4 sets of 40 seconds
Burpee Burpee
Note: Rest 20 seconds between sets


Endurance Cardio
1

Endurance

30 minutes endurance activity of choice (running, biking, swimming, elliptical, stairmill), RPE 7 out of 10
Stairmaster Stairmaster


Mobility

1

Self-Myofacial Release (Foam Rolling)

Done for 15 to 20 minutes focus on: calves, hamstring, iliotibial tract, Latissimus Dorsi, lower back, piriformis, and quadraceps.
Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 22: Lower Body
Activation sets: superset the following, focus on the stretch and squeeze of the muscles. Use light resistance.
1

Goblet Squat

2 sets of 15-20 reps
Goblet Squat Goblet Squat

Butt Lift (Bridge)

2 sets of 20 reps (place a resistance band above your knees to enhance glute activation)
Butt Lift (Bridge) Butt Lift (Bridge)

2

Front Squat (Bodybuilder)

4 sets of 10 reps. One the last 2 sets, once you reach failure, drop the weight by 20% and continue. Rest 60 seconds between sets.
Front Squat (Bodybuilder) Front Squat (Bodybuilder)

3

Barbell Hip Thrust

4 sets of 10 reps (place a resistance band above knees to enhance glute activation). Rest 60 seconds between sets.
Barbell Hip Thrust Barbell Hip Thrust

Superset
4

Single-Leg Press

4 sets of 8 reps each side
Single-Leg Press Single-Leg Press

Butt Lift (Bridge)

4 sets of 8 each side. Place a dumbbell on stationary hip for added resistance. Rest 60 seconds between sets.
Butt Lift (Bridge) Butt Lift (Bridge)

Superset
5

Glute Ham Raise

4 sets of 8 reps
Glute Ham Raise Glute Ham Raise

Single-Leg Squat To Box

4 sets of 8 reps each side
Single-Leg Squat To Box Single-Leg Squat To Box

Finisher
5

Ice Skater

5 sets of 40 seconds on, 20 seconds of rest
Ice Skater Ice Skater

6

Speed Squats

5 sets of 40 seconds on, 20 seconds of rest
Speed Squats Speed Squats


Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 23: Upper Body
Triset
1

Face Pull

3 sets of 15 reps
Face Pull Face Pull

Chin-Up

3 sets of 15 reps
Chin-Up Chin-Up

Hanging Leg Raise

3 sets of 15-20 reps, Rest 60 seconds after each triset
Hanging Leg Raise Hanging Leg Raise

Triset
2

One Arm Dumbbell Bench Press

3 sets of 15 reps each side
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

Standing Alternating Dumbbell Press

3 sets of 15 reps each side
Standing Alternating Dumbbell Press Standing Alternating Dumbbell Press

Good Morning

3 sets of 15 reps each side, Rest 60 seconds after each triset
Good Morning Good Morning

Triset
3

Underhand Cable Pulldowns

3 sets of 15 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

Hammer Curls

3 sets of 15 reps
Hammer Curls Hammer Curls

Triceps Pushdown

3 sets of 15 reps, Rest 60 seconds after each triset
Triceps Pushdown Triceps Pushdown

Day 24: Conditioning
Circuit 1
1

Scissors Jump

4 sets of 40 seconds, rest for 20 seconds
Scissors Jump Scissors Jump

Burpee

4 sets of 40 seconds, rest for 20 seconds
Burpee Burpee

Medicine Ball Slam

4 sets of 40 seconds, rest for 20 seconds
One-Arm Medicine Ball Slam One-Arm Medicine Ball Slam

Bear Crawl Sled Drags

40 seconds on, 20 seconds rest
Bear Crawl Sled Drags Bear Crawl Sled Drags

Circuit 2
2

Lateral Speed Step

40 seconds, rest for 20 seconds
Lateral Speed Step Lateral Speed Step

Mountain Climbers

4 sets of 40 seconds, rest for 20 seconds
Mountain Climbers Mountain Climbers

One-Arm Kettlebell Swings

4 sets of 40 seconds, rest for 20 seconds
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

Plank

4 sets of 40 seconds, rest for 20 seconds. Once in the plank position walk your hands and feet 3-4 steps to the right, then 3-4 steps back. Continue “walking” for recommended amount of time.
Plank Plank

Circuit 3
3

Knee Tuck Jump

4 sets of 40 seconds, rest for 20 seconds
Knee Tuck Jump Knee Tuck Jump

Ice Skater

4 sets of 40 seconds, rest for 20 seconds
Ice Skater Ice Skater

Push Up to Side Plank

40 seconds, rest for 20 seconds
Push Up to Side Plank Push Up to Side Plank

Kettlebell Turkish Get-Up (Lunge style)

40 seconds, rest for 20 seconds
Kettlebell Turkish Get-Up (Lunge style) Kettlebell Turkish Get-Up (Lunge style)


Sprint Cardio
Intervals
1

Sprints

8 sets, 20 seconds on (RPE 9 out of 10)
Sprints Sprints

Recovery

8 sets, 60 seconds off (RPE 5 out of 10; jogging or walking)
Jogging Walking
Total time 13 minutes.


Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 25: Lower Body
Triset
1

Romanian Deadlift

3 sets of 15 reps
Romanian Deadlift Romanian Deadlift

Goblet Squat

3 sets of 15 reps
Goblet Squat Goblet Squat

Reverse Crunch

3 sets of 30 reps. Rest 60 seconds after each triset.
Reverse Crunch Reverse Crunch

Triset
2

Suspended Split Squat

3 sets of 15 reps each side
Suspended Split Squat Suspended Split Squat

Ball Leg Curl

3 sets of 15 reps
Ball Leg Curl Ball Leg Curl

Side Bridge (Lift your top leg)

3 sets of 30 reps each side. Rest 60 seconds after each triset.
Side Bridge Side Bridge

Triset
3

Standing Calf Raises (single leg)

3 sets of 15 reps each side
Standing Calf Raises Standing Calf Raises

Butt Lift (Bridge)

3 sets of 15 reps
Butt Lift (Bridge) Butt Lift (Bridge)

Lateral Band Walk

3 sets of 30 reps (15 reps in one direction, then switch), Rest 60 seconds after each triset.
Lateral Band Walk Lateral Band Walk

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 26: Upper Body
Activation sets: superset the following with light resistance. Focus on the stretch and squeeze of the muscles.
1

Dumbbell Bench Press

2 sets of 15 reps
Dumbbell Bench Press Dumbbell Bench Press

Bent Over Two-Dumbbell Row

2 sets of 15 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

2

Barbell Bench Press - Medium Grip

4 sets of 5-6 reps. On the last 2 sets, once you reach failure, drop the weight 20% and continue. Rest 60 seconds between sets.
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

T-Bar Row

4 sets of 10 reps. On the last 2 sets, once you reach failure, drop the weight 20% and continue. Rest 60 seconds between sets.
T-Bar Row T-Bar Row

Superset
4

One-Arm Side Laterals

4 sets of 8 each side
One-Arm Side Laterals One-Arm Side Laterals

Wide-Grip Lat Pulldown

4 sets of 8 reps, rest 60 seconds between sets
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Superset
5

Incline Dumbbell Press

4 sets of 8 reps
Incline Dumbbell Press Incline Dumbbell Press

Stiff-Legged Dumbbell Deadlift

4 sets of 8 reps, rest 60 seconds between sets
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

Finisher
6

Speed Pushups

4 sets of 30 seconds work, 30 seconds rest
Pushups Pushups

Burpee

4 sets of 30 seconds work, 30 seconds rest
Burpee Burpee

Endurance Cardio
1

Endurance

30 minutes endurance activity of choice (running, biking, swimming, elliptical, stairmill), RPE 7 out of 10
Stairmaster Stairmaster


Mobility

1

Self-Myofacial Release (Foam Rolling)

Done for 15 to 20 minutes focus on: calves, hamstring, iliotibial tract, Latissimus Dorsi, lower back, piriformis, and quadraceps.
Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 29: Lower Body
Activation sets: superset the following, focus on the stretch and squeeze of the muscles. Use light resistance.
1

Single Leg Deadlift

2 sets of 10 reps each side
Single Leg Deadlift Single Leg Deadlift

Single Leg Butt Lift (Bridge)

2 sets of 10 reps each side
Single Leg Glute Bridge Single Leg Glute Bridge

2

Barbell Deadlift

5 sets of 5-6 reps. Rest 60 seconds between sets
Barbell Deadlift Barbell Deadlift

3

Turkish Get-Up

5 sets of 5-6 reps each side. Rest 60 seconds between sets
Kettlebell Turkish Get-Up (Squat style) Kettlebell Turkish Get-Up (Squat style)

Superset
4

Dumbbell Rear Lunge

4 sets of 8 reps each side
Dumbbell Rear Lunge Dumbbell Rear Lunge

Single Leg Deadlift

4 sets of 8 reps each side
Single Leg Deadlift Single Leg Deadlift
Note: Rest 60 seconds between each superset

Superset
5

Weighted Jump Squat

4 sets of 8 reps
Weighted Jump Squat Weighted Jump Squat

Front Dumbbell Squat (shown with barbell)

4 sets of 8 reps. Hold one dumbbell in the front racked position, hold the other dumbbell at you�re your. Switch sides each set. Rest 60 seconds between each superset
Front Barbell Squat Front Barbell Squat
Note: Rest 60 seconds between each superset

Finisher: Tabata Style
6

High Knees

4 sets 20 seconds of work, 10 seconds of rest
High Knee Jog High Knee Jog

Jump Squats

4 sets 20 seconds of work, 10 seconds of rest
Jump Squat Jump Squat
Note: Alternate between exercises each round

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 30: Upper Body
Triset

Dumbbell Shoulder Press

4 sets of 12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Dumbbell Bench Press

4 sets of 12 reps (bend knees and elevate them over hips at 90 degree angle)
Dumbbell Bench Press Dumbbell Bench Press

Flat Bench Lying Leg Raise

4 sets of 20 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise
Note: Rest 45 seconds in between trisets

Triset
2

Plyo Push-up

4 sets of 12 reps
Plyo Push-up Plyo Push-up

One-Arm Dumbbell Row

4 sets of 12 reps each side
One-Arm Dumbbell Row One-Arm Dumbbell Row

Side Laterals To Front Raise

4 sets of 12 reps each side
Alternating Deltoid Raise Alternating Deltoid Raise
Note: Rest 45 seconds in between trisets

Triset
3

Dumbbell One-Arm Triceps Extension

4 sets of 12 reps each side
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

Standing One-Arm Cable Curl

4 sets of 12 reps each side
Standing One-Arm Cable Curl Standing One-Arm Cable Curl

Farmer's Walk

4 sets of 90 seconds (suggested weight is half to 3/4s of your bodyweight split between dumbbells)
Farmer's Walk Farmer's Walk
Note: Rest 45 seconds in between trisets

Finisher
4

Cable Row (shown seated)

3 sets of 30 reps (stay low, in a squatting position, while performing these)
Seated Cable Rows Seated Cable Rows

Clean and Press

3 sets of 15 reps
Clean and Press Clean and Press
Note: Minimal rest between sets


Sprint Cardio
Intervals
1

Sprints

8 sets, 20 seconds on (RPE 9 out of 10)
Sprints Sprints

Recovery

8 sets, 40 seconds off (RPE 5 out of 10; jogging or walking)
Jogging Walking
Total time 8 minutes.


Day 31: Conditioning
Circuit 1
1

Burpee to Forward Jump

4 sets 20 meters, 20 seconds of rest.
Burpee Burpee

Scissor Jump (hold on to a medicine ball for added resistance)

4 sets 40 seconds of work, 20 seconds of rest
Scissors Jump Scissors Jump

Standing Cable Wood Chop

4 sets 40 seconds of work, 20 seconds of rest. Alternate sides each set.
Standing Cable Wood Chop Standing Cable Wood Chop

Bear Crawl Sled Drag (sled is optional)

4 sets 40 seconds of work, 20 seconds of rest
Bear Crawl Sled Drags Bear Crawl Sled Drags

Circuit 2
2

Flat Bench Lying Leg Raise

4 sets 40 seconds of work, 20 seconds of rest
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Step-up with Knee Raise

4 sets 40 seconds of work, 20 seconds of rest
Step-up with Knee Raise Step-up with Knee Raise

Jump Squat

4 sets 40 seconds of work, 20 seconds of rest
Jump Squat Jump Squat

Plank

4 sets 40 seconds of work, 20 seconds of rest. For added difficulty, slowly move your body forward and backward using your forearms.
Plank Plank

Circuit 3
3

Deadmill Sprint (treadmill is paused, you have to power it with your own run)

4 sets of 30 seconds of work, 30 seconds rest
Jogging-Treadmill Jogging-Treadmill

Defensive Slide

4 sets of 30 seconds of work, 30 seconds rest
Defensive Slide Defensive Slide

Single-Arm Kettlebell Swings

4 sets of 30 seconds of work, 30 seconds rest
One-Arm Kettlebell Swings One-Arm Kettlebell Swings

Wall Squat

4 sets of 30 seconds of work, 30 seconds rest
Wall Squat Wall Squat


Mobility

1

Self-Myofacial Release (Foam Rolling)

Done for 15 to 20 minutes focus on: calves, hamstring, iliotibial tract, Latissimus Dorsi, lower back, piriformis, and quadraceps.
Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 32: Lower Body
Triset
1

Barbell Squat

4 sets of 12 reps
Barbell Squat Barbell Squat

Glute Kickback

4 sets of 12 reps
Glute Kickback Glute Kickback

Ab Roller

4 sets of 15 reps
Ab Roller Ab Roller
Note: Rest 60 seconds after each triset

Triset
2

Barbell Hip Thrust

4 sets of 12 reps (place a band above your knees for greater glute activation)
Barbell Hip Thrust Barbell Hip Thrust

Floor Glute-Ham Raise

4 sets of 12 reps
Floor Glute-Ham Raise Floor Glute-Ham Raise

Standing Calf Raise

4 sets of 15 reps
Standing Calf Raises Standing Calf Raises
Note: Rest 60 seconds after each triset

Triset
3

Single-Leg Lying Leg Curl (shown with both legs)

4 sets of 12 reps each side
Lying Leg Curls Lying Leg Curls

Lateral Band Walk

4 sets of 12 reps in each direction
Lateral Band Walk Lateral Band Walk

Good Morning

4 sets of 12 reps
Good Morning Good Morning
Note: Rest 60 seconds after each triset

Finisher
4

Hack Squat

3 sets of 20 reps (using light weight)
Hack Squat Hack Squat

Pop Squat

3 sets of 20 reps (place a band around ankles for added resistance)
Pop Squat Pop Squat
Note: Take minimal rest between sets

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 33: Upper Body
Activation sets: superset the following, focus on the stretch and squeeze of the muscles.
1

Pull-up (assisted if necessary)

2 sets of 15 reps
Pullups Pullups

Cuban Press

2 sets of 15 reps/>
Cuban Press Cuban Press

2

Pull-up

5 sets of 5-6 reps, with a 1 seconds pause at the bottom. Rest 60 seconds between sets.
Pullups Pullups

3

Clean and Press

5 sets of 5-6 reps. Rest 60 seconds between sets
Clean and Press Clean and Press

Superset
4
Kneeling Single-Arm High Pulley Row Kneeling Single-Arm High Pulley Row

Straight-Arm Pulldown

4 sets of 8 reps
Straight-Arm Pulldown Straight-Arm Pulldown
Note: Rest 60 seconds between supersets

Superset
5

Barbell Bench Press

4 sets of 8 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
Dumbbell Bench Press Dumbbell Bench Press
Note: Rest 60 seconds between supersets

Finisher: Tabata
6

Overhead Slam

4 sets 20 seconds of work, 10 seconds of rest
Overhead Slam Overhead Slam

Burpee

4 sets 20 seconds of work, 10 seconds of rest
Burpee Burpee

Endurance Cardio
1

Endurance

30 minutes endurance activity of choice (running, biking, swimming, elliptical, stairmill), RPE 7 out of 10
Stairmaster Stairmaster


Mobility

1

Self-Myofacial Release (Foam Rolling)

Done for 15 to 20 minutes focus on: calves, hamstring, iliotibial tract, Latissimus Dorsi, lower back, piriformis, and quadraceps.
Lower Body Warm-Up
1

Standing Hip Circles

2 sets of 15 reps each direction, each leg
Standing Hip Circles Standing Hip Circles

2

Crossover Reverse Lunge

2 sets of 10 reps each leg
Crossover Reverse Lunge Crossover Reverse Lunge

3

Single-Leg Balance

2 sets of 10 reps each leg
Single-Leg Balance Single-Leg Balance

4

90/90 Hamstring

2 sets, hold for 30 seconds each
90/90 Hamstring 90/90 Hamstring

5

Kneeling Hip Flexor

2 sets, hold for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor

6

Standing Gastrocnemius Calf Stretch

2 sets, hold for 30 seconds each
Standing Gastrocnemius Calf Stretch Standing Gastrocnemius Calf Stretch


Day 36: Lower body
Activation sets: superset the following using light resistance. Focus on the stretch and squeeze of the muscles.
1

Dumbbell Squat

2 sets of 15-20 reps
Dumbbell Squat Dumbbell Squat

One-Legged Cable Kickback

2 sets of 20 reps each leg
One-Legged Cable Kickback One-Legged Cable Kickback

2

Barbell Squat

5 sets of 5-6 reps. Hold for a 2 second pause at the bottom. Rest 60 seconds between sets.
Barbell Squat Barbell Squat

3

Barbell Hip Thrust

5 sets of 5-6 reps. Rest 60 seconds between sets. Place a resistance band above your knees for enhanced glute activation.
Barbell Hip Thrust Barbell Hip Thrust

Superset
4

Jefferson Squats

4 sets of 8 reps
Jefferson Squats Jefferson Squats

Stiff-Legged Deadlift

4 sets of 8 reps, rest 60 seconds between supersets.
Stiff-Legged Deadlift Stiff-Legged Deadlift

Superset
5

Barbell Walking Lunge

4 sets of 8 reps
Barbell Walking Lunge Barbell Walking Lunge

Lying Leg Curls

4 sets of 8 reps. Focus on the eccentric portion, take 3-4 seconds to lower the weight.
Lying Leg Curls Lying Leg Curls

Finisher: Tabata
6

Ice Skater

4 sets of 20 seconds work, 10 seconds rest
Ice Skater Ice Skater

Speed Squats

4 sets of 20 seconds work, 10 seconds rest
Speed Squats Speed Squats

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 37: Upper Body
triset
1

Hang Snatch

4 sets of 12 reps
Hang Snatch Hang Snatch

Standing Military Press

4 sets of 12 reps
Standing Military Press Standing Military Press

Push Press

4 sets of 15-20 reps, rest 60 seconds after each triset
Push Press Push Press

triset
2

Pullups

4 sets of 12 reps
Pullups Pullups

Bent Over Barbell Row

4 sets of 12 reps
Bent Over Barbell Row Bent Over Barbell Row

Ball Leg Curl

4 sets of 15-20 reps, rest 60 seconds after each triset
Ball Leg Curl Ball Leg Curl

triset
3

Cable Crossover

4 sets of 12 reps
Cable Crossover Cable Crossover

Diamond Push-Up

4 sets of 12 reps
Diamond Push-Up Diamond Push-Up

Biceps Curl To Shoulder Press

4 sets of 12 reps, rest 60 seconds after each triset
Biceps Curl To Shoulder Press Biceps Curl To Shoulder Press

finisher
4

Spider Crawl

4 sets of 40 seconds of work, 20 seconds of rest
Spider Crawl Spider Crawl

5

Battling Ropes

4 sets of 40 seconds of work, 20 seconds of rest. Minimal rest between exercises and sets
Battling Ropes Battling Ropes

Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 37: Upper Body
triset
1

Hang Snatch

4 sets of 12 reps
Hang Snatch Hang Snatch

Standing Military Press

4 sets of 12 reps
Standing Military Press Standing Military Press

Push Press

4 sets of 15-20 reps, rest 60 seconds after each triset
Push Press Push Press

triset
2

Pullups

4 sets of 12 reps
Pullups Pullups

Bent Over Barbell Row

4 sets of 12 reps
Bent Over Barbell Row Bent Over Barbell Row

Ball Leg Curl

4 sets of 15-20 reps, rest 60 seconds after each triset
Ball Leg Curl Ball Leg Curl

triset
3

Cable Crossover

4 sets of 12 reps
Cable Crossover Cable Crossover

Diamond Push-Up

4 sets of 12 reps
Diamond Push-Up Diamond Push-Up

Biceps Curl To Shoulder Press

4 sets of 12 reps, rest 60 seconds after each triset
Biceps Curl To Shoulder Press Biceps Curl To Shoulder Press

finisher
4

Spider Crawl

4 sets of 40 seconds of work, 20 seconds of rest
Spider Crawl Spider Crawl

5

Battling Ropes

4 sets of 40 seconds of work, 20 seconds of rest. Minimal rest between exercises and sets
Battling Ropes Battling Ropes


Sprint Cardio
Intervals
1

Sprints

10 sets, 20 seconds on (RPE 9 out of 10)
Sprints Sprints

Recovery

10 sets, 40 seconds off (RPE 5 out of 10; jogging or walking)
Jogging Walking
Total time 10 minutes.


Sprint Cardio
Intervals
1

Sprints

10 sets, 20 seconds on (RPE 9 out of 10)
Sprints Sprints

Recovery

10 sets, 40 seconds off (RPE 5 out of 10; jogging or walking)
Jogging Walking
Total time 10 minutes.


Mobility

1

Self-Myofacial Release (Foam Rolling)

Done for 15 to 20 minutes focus on: calves, hamstring, iliotibial tract, Latissimus Dorsi, lower back, piriformis, and quadraceps.
Upper Body Warm-Up
1

External Rotation with Cable

2 sets of 20 reps each arm
External Rotation with Cable External Rotation with Cable

2

Band Pull Apart

2 sets of 20 reps
Band Pull Apart Band Pull Apart

3
Round The World Shoulder Stretch Round The World Shoulder Stretch

4

Dynamic Chest Stretch

2 sets of 10 reps
Dynamic Chest Stretch Dynamic Chest Stretch

5

Shoulder Stretch

2 sets, hold for 30 seconds each
Shoulder Stretch Shoulder Stretch

6

Triceps Stretch

2 sets, hold for 30 seconds each
Triceps Stretch Triceps Stretch

7

Upper Back Stretch

2 sets, hold for 30 seconds each
Upper Back Stretch Upper Back Stretch


Day 40: Upper Body
Activation sets: superset the following using light resistance. Focus on the stretch and squeeze of the muscles.
1

Dumbbell Bench Press

2 sets of 15 reps
Dumbbell Bench Press Dumbbell Bench Press

Bent Over Two-Dumbbell Row

2 sets of 15 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

2

Barbell Incline Bench Press Medium-Grip

5 sets of 5-6 reps, with a 1 second pause at the bottom. Rest 60 seconds between sets.
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

3

Bent Over Barbell Row

5 sets of 5-6 reps, with a 1 second pause at the top. Rest 60 seconds between sets.
Bent Over Barbell Row Bent Over Barbell Row

Superset
4
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

V-Bar Pulldown

4 sets of 8 reps, rest 60 seconds between supersets
V-Bar Pulldown V-Bar Pulldown

Superset
5

Dumbbell Flyes

4 sets of 8 reps
Dumbbell Flyes Dumbbell Flyes

Rack Pulls

4 sets of 8 reps, rest 60 seconds between supersets
Rack Pulls Rack Pulls

finisher: Tabata
6

Pushups

4 sets of 20 seconds of work, 10 seconds of rest
Pushups Pushups

7

Burpee

4 sets of 20 seconds of work, 10 seconds of rest
Burpee Burpee

Endurance Cardio
1

Endurance

30 minutes endurance activity of choice (running, biking, swimming, elliptical, stairmill), RPE 7 out of 10
Stairmaster Stairmaster


Mobility

1

Self-Myofacial Release (Foam Rolling)

Done for 15 to 20 minutes focus on: calves, hamstring, iliotibial tract, Latissimus Dorsi, lower back, piriformis, and quadraceps.

WEEK 6 CHALLENGE:
CONDITIONING CHALLENGE

Sweat through 40 minutes of whatever endurance activity you choose. Post your hard work on Instagram, Twitter, or Facebook and tag #stillinit @bodybuildingcom @dymatize

Weekly challenges are optional, but they’re you’re chance to win prizes from Dymatize!

WEEK 6 PRIZE:

This week’s winner will stay motivated with Beats by Dre Solo3 headphones!

Dymatize Prizes

Last Week’s Winners

Congratulations: dk80270, aalvarez1205, maria5678.