Body Blueprint 1
Week 4
Workout 120 step ups into reverse lunge right
30 air squats
20 step ups into reverse lunge left
20 air squats
20 split squats right
10 air squats
20 split squats left
5 air squats
For time with weight:
35 thrusters
10 burpee squat jumps
25 thrusters
5 burpee squat jumps
Workout 2
No waist 1 (add link)
No waist 3 (add link)
Heavy weight
3 rounds
12 front raises right
12 front raises left
15 shoulder presses
20 dips
12 side raises right
12 side raises left
15 bicep curls
20 dips
No waist 1
No waist 3
Workout 3
4 rounds
20 Russian twists
20 scissor kicks
20 alternating toe touches
20 dead bugs
Heavy weight
15 deadlifts
8 front squats
15 walking lunges right
8 front squats
15 deadlifts
No weight
50 hammy curls
40 glute bridges
30 step ups
20 curtsy lunges right
20 curtsy lunges left
Workout 4
2 rounds
20 jump squats
20 burpees
12 shoulder presses
20 jump squats
20 burpees
12 shoulder presses
4 rounds
13 bent over rows right
13 bent over rows left
13 overhead tricep extensions right
13 overhead tricep extensions left
13 hammer curls right
13 hammer curls left
Workout 5
As many rounds as possible In 20 mins Use weights on moves of your choice
20 hip thrusts
10 deadlifts right leg only
10 deadlifts left leg only
10 straight leg deadlifts
20 air squats
40 step ups
30 sit ups
20 burpees
10 jump squads
2 rounds
No waist 3
Week 3
Workout 1For time:
20 side step ups right
20 side step ups left
50 step ups
30 jump squats
2 rounds:
40 butterfly sit ups
40 air squats
30 butterfly sit ups
30 air squats
20 butterfly sit ups
20 air squats
Workout 2
With weights
10 thrusters
20 glute bridges
10 thrusters
20 hip thrusts
20 deadlifts
With no weights
20 glute bridges
20 hip thrusts
20 walking lunges
With weights
10 thrusters
20 glute bridges
10 thrusters
20 hip thrusts
20 deadlifts
Workout 3
3 rounds With weight
12 shoulder presses
12 high pulls
12 hammer curls
20 dips (no weight)
2 rounds
No waist 3 ( add link)
Workout 4
As many rounds as possible in 10 min
20 air squats
40 reverse crunches
20 jump squats
30 mountain climbers
2 rounds of no waist 2
Workout 5
4 rounds with weights
12 side raises
12 bicep curls right
12 bicep curls left
20 light weight shoulder press
12 bicep curls right
12 bicep curls left
12 side raises
For time:
10 burpees
10 sumo squats
10 burpees
10 sumo squats
10 burpees
40 air squats
AR
WEEK 2
MONDAY
NO weights
10 walking lunges each leg
10 static step ups right leg
10 static step ups left leg
10 air squats
Weighted round:
15 walking lunges
15 split squats left leg
15 side squats left leg
15 lunges
15 split squats right leg
15 side squats right leg
15 reverse lunges right
15 reverse lunges left
NO weights
10 walking lunges each leg
10 static step ups right leg
10 static step ups left leg
10 air squats
Weighted round:
15 walking lunges
15 split squats left leg
15 side squats left leg
15 lunges
15 split squats right leg
15 side squats right leg
15 reverse lunges right
15 reverse lunges left
2 rounds of
No waist 3
TUESDAY
Use weights on all moves with **
12 shoulder presses **
10 push ups
12 front raises **
10 push ups
12 high pulls**
10 push ups
12 bent over rows right **
10 push ups
12 bent over rows left**
WEDNESDAY
Use weight on all moves with **
25 jump squats
25 glute bridges **
25 thrusters **
20 jumo squats
20 glutei bridges **
20 thrusters**
10 donkey kicks right leg
10 leg lifts right leg
10 hammy curls laying down both legs
10 donkey kicks left leg
10 leg lifts left leg
10 hammy curls laying down both legs
Use weight on all moves with **
25 jump squats
25 glute bridges **
25 thrusters **
20 jumo squats
20 glutei bridges **
20 thrusters**
Weighted round
10 leg lifts right leg
10 hammy curls laying down both legs
10 donkey kicks left leg
10 leg lifts left leg
10 hammy curls laying down both legs
For time: 50 air squats
FRIDAY
4 rounds
25 Reverse crunch
25 Russian twists
25 Leg lifts
25 windshield wipers
Use weights on all moves with **
12 hand release push ups
12 dips
12 tricep extensions**
12 side raises **
12 hammer curls
SATURDAY
12 step up into reverse lunge right leg
12 sumo squats
12 step ups into reverse lunge left leg
12 sump squats
4 Weighted rounds
15 curtsy lunges right leg
15 curtsy lunges left leg
15 Jefferson squats
15 sissy squats
15 seated squats
12 step up into reverse lunge right leg
12 sumo squats
12 step ups into reverse lunge left leg
12 sump squats
WEEK 1
Workout 1
No weight round
20 air squats
10 sumo squats
20 walking lunges
10 sumo squats
20 curtsy lunges right
20 curtsy lunges left
10 sumo squats
Weighted round
15 deadlifts
15 seated squats
15 side lunge left
15 side lunge right
15 single leg glute thrust left
15 single leg glute thrusts right
No weight round
20 air squats
10 sumo squats
20 walking lunges
10 sumo squats
20 curtsy lunges right
20 curtsy lunges left
10 sumo squats
Workout 2
18 front raises
18 hammer curls
18 dips
18 tricep ext
17 front raises
17 hammer curls
17 dips
17 tricep ext
16 front raises
16 hammer curls
16 dips
15 front raises
15 hammer curls
15 dips
14 front raises
14 hammer curls
14 dips
13 front raises
13 hammer curls
13 dips
Workout 3
Not weighted
25 mountain climbers
25 butterfly sit ups
25 reverse crunches
25 toe touches
Weighted
20 Russian twists
20 standing side crunch right
20 standing side crunch left
20 russian twists
Not weighted
25 mountain climbers
25 butterfly sit ups
25 reverse crunches
25 toe touches
Weighted
20 Russian twists
20 standing side crunch right
20 standing side crunch left
20 russian twists
Not weighted
25 mountain climbers
25 butterfly sit ups
25 reverse crunches
25 toe touches
Workout 4
FOR TIME:
40 step ups
30 side step left
30 side step right
20 sit ups
20 jump squats
10 jump over bar burpees
30 step ups
20 side step up left
20 side step ups right
20 sit ups
10 jump squats
10 jump over bar burpees
20 thrusters
Workout 5
4 rounds
15 shoulder press
10 hand release push ups
15 bicep curls
10 hand release push ups
15 side raises right
15 side raises left
10 hand release push ups
15 bench press
10 hand release push ups
1 drop weight round lighter weights ( for example: if you used 20lb weights for the above now drop to 15,12, 10 or 5lbs)
15 shoulder press
10 hand release push ups
15 bicep curls
10 hand release push ups
15 side raises right
15 side raises left
10 hand release push ups
15 bench press
10 hand release push ups
