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Science Based Six Pack Phase I
General
Beginner
Machine cardio
Plan Details
The Science Based Six Pack Phase I routine by tuguyton is a 30 day workout plan. It is a beginner level plan to achieve general fitness goals.
ShredFast workout course will synergistically work with an intermittent fasting diet plan to enhance your overall results. The ShredFast workout program is broken up into three phases, just as your diet plan is structured. Here are the major points regarding each phase and the results you can expect from each: PHASE 1: META SHIFT WORKOUTS Workout duration: 20 minutes Workout frequency: 3x per week Method: Bodyweight Working sets: 3 supersets repeated 5x total Rest periods: 30 seconds between supersets Time under tension: 40 seconds (total per superset) PHASE 2: META BURN WORKOUTS Workout duration: 20-25 minutes Workout frequency: 4x per week Method: Bodyweight and dumbbells Working sets: 3 triple sets repeated 4x total Rest periods: 25-30 seconds between triple sets Time under tension: 90 seconds (total per triple set) PHASE 3: META BURN WORKOUTS Workout duration: 25 minutes Workout frequency: 5x per week Method: Bodyweight, dumbbells and full body cardio Working sets: 3 triple sets repeated 3x total Rest periods: 25 seconds between triple sets Time under tension: 120 seconds (total per triple set)
Routine detail
Day 1
WORKOUT #1
Est. 91 min
40 exercises
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
Day 2
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 3
WORKOUT #2
Est. 99 min
40 exercises
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Day 4
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 5
WORKOUT #3
Est. 99 min
40 exercises
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Day 6
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 7
WORKOUT #3
Est. 99 min
40 exercises
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Day 8
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 9
WORKOUT #2
Est. 99 min
40 exercises
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Day 10
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 11
WORKOUT #1
Est. 99 min
40 exercises
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
Day 12
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 13
WORKOUT #2
Est. 99 min
40 exercises
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Day 14
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 15
WORKOUT #1
Est. 99 min
40 exercises
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
Day 16
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 17
WORKOUT #3
Est. 99 min
40 exercises
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Day 18
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 19
WORKOUT #1
Est. 99 min
40 exercises
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
SBSP-Decline Push-Ups
1 Set x 8 Reps
SBSP-Pop Squats
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Bench Dips
1 Set x 8 Reps
Glute Bridge
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Commando Plank
1 Set x 8 Reps
Alternating Side Lunges
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
SBSP-Hanging Leg Raises
1 Set x 8 Reps
Wide-Grip Pull-Ups
1 Set x 8 Reps
Day 20
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 21
WORKOUT #2
Est. 99 min
40 exercises
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Reverse Snow Angels
1 Set x 8 Reps
Dolphin Kicks
1 Set x 8 Reps
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Wall Sit
1 Set
Wall Sit With Alternating Leg Lifts
1 Set
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Dive Bomber Push-Ups
1 Set x 8 Reps
Alternating Step-Up Kicks
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Chin-Ups
1 Set x 8 Reps
Hanging Ab Curls
1 Set x 8 Reps
Day 22
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 23
WORKOUT #3
Est. 99 min
40 exercises
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Diamond Push-Ups
1 Set x 8 Reps
Sumo Squats With Calf Raises
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Inch Worm Push-Ups
1 Set x 8 Reps
Alternating Single-Leg Bench Squat
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Spiderman Push-Up
1 Set x 8 Reps
Jump Squats
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Reverse-Grip Pull-Ups
1 Set x 8 Reps
Hanging Marches
1 Set x 8 Reps
Day 24
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 25
WORKOUT #1
Est. 51 min
8 exercises
SBSP-Decline Push-Ups
5 Sets x 8 Reps
SBSP-Pop Squats
5 Sets x 8 Reps
Bench Dips
5 Sets x 8 Reps
Glute Bridge
5 Sets x 8 Reps
Commando Plank
5 Sets x 8 Reps
Alternating Side Lunges
5 Sets x 8 Reps
Wide-Grip Pull-Ups
5 Sets x 8 Reps
SBSP-Hanging Leg Raises
5 Sets x 8 Reps
Day 26
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 27
WORKOUT #2
Est. 51 min
8 exercises
Reverse Snow Angels
5 Sets x 8 Reps
Dolphin Kicks
5 Sets x 8 Reps
Wall Sit
5 Sets
Wall Sit With Alternating Leg Lifts
5 Sets
Dive Bomber Push-Ups
5 Sets x 8 Reps
Alternating Step-Up Kicks
5 Sets x 8 Reps
Chin-Ups
5 Sets x 8 Reps
Hanging Ab Curls
5 Sets x 8 Reps
Day 28
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
Day 29
WORKOUT #3
Est. 51 min
8 exercises
Diamond Push-Ups
5 Sets x 8 Reps
Sumo Squats With Calf Raises
5 Sets x 8 Reps
Inch Worm Push-Ups
5 Sets x 8 Reps
Alternating Single-Leg Bench Squat
5 Sets x 8 Reps
Spiderman Push-Up
5 Sets x 8 Reps
Jump Squats
5 Sets x 8 Reps
Reverse-Grip Pull-Ups
5 Sets x 8 Reps
Hanging Marches
5 Sets x 8 Reps
Day 30
Cardio
Est. 123 min
2 exercises
Elliptical Training
2 Sets
Elliptical Training
2 Sets
