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Introduction & Reading Material
Program Overview and Reading Information8 Topics -
Week 1Week 1 Day 1 - Lower Body Strength Endurance
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Week 1 Day 2 - Upper Body Strength Endurance
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Week 1 Day 3 • Total Body Aerobic Workout
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Week 1 Day 4 - Lower Body Strength Endurance
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Week 1 Day 5 • Upper Body Strength Endurance
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Week 2Week 2 Day 1
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Week 2 Day 2
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Week 2 Day 3
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Week 2 Day 4
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Week 2 Day 5
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WEEK 3Week 3 Day 1
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Week 3 Day 2
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Week 3 Day 3
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Week 3 Day 4
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Week 3 Day 5
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Week 4Week 4 Day 1
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Week 4 Day 2
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Week 4 Day 3
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Week 4 Day 4
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Week 4 Day 5
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Week 5Week 5 Day 1
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Week 5 Day 2
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Week 5 Day 3
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Week 5 Day 4
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Week 5 Day 5
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Week 6Week 6 Day 1
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Week 6 Day 2
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Week 6 Day 3
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Week 6 Day 4
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Week 6 Day 5
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Week 7Week 7 Day 1
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Week 7 Day 2
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Week 7 Day 3
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Week 7 Day 4
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Week 7 Day 5
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Week 8Week 8 Day 1
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Week 8 Day 2
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Week 8 Day 3
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Week 8 Day 4
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Week 8 Day 5
The Warm Up
| EXERCISE | Warm Up Set 1 | Warm Up Set 2 |
| Reverse Lunges w/ OH Reach | 8 Reps Each Side | 8 Reps Each Side |
| Standing Alternating Knee Hugs | 8 Reps Each Side | 8 Reps Each Side |
| Shinboxes | 15 Reps Each Side | 15 Reps Each Side |
| Reverse Lunges w/ Rotation | 8 Reps Each Side | 8 Reps Each Side |
The Workout
REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT.
Circuit 1
| EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 |
|---|---|---|---|---|
| Dumbbell Respiratory Step Downs | 6 Reps Each | 6 Reps Each | 6 Reps Each | — |
| Elevated Linear Lunges | 6 Reps Each | 6 Reps Each | 6 Reps Each | — |
| Modified Forearm Planks | 60 Sec | 60 Sec | 60 Sec | 60 Sec |
Give yourself 30 seconds – 1 minute of rest between.
Circuit 2
| EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 |
|---|---|---|---|---|
| Dumbbell Single Leg Pick Ups | 6 Reps Each | 6 Reps Each | 6 Reps Each | 6 Reps Each |
| Bird Dogs | 8 Reps Each | 8 Reps Each | 8 Reps Each | 8 Reps Each |
| Physioball Respiratory Rollouts | 6 Breaths | 6 Breaths | 6 Breaths | — |
Give yourself 30 seconds – 1 minute of rest between.
Circuit 3
| EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 |
|---|---|---|---|---|
| Hip Airplanes | 6 Reps Each | 6 Reps Each | 6 Reps Each | — |
| Single Leg Physioball Curls | 8 Reps Each | 8 Reps Each | 8 Reps Each | 8 Reps Each |
| Plank Position Walkouts | 5 Reps | 5 Reps | 5 Reps | 5 Reps |
Give yourself 30 seconds – 1 minute of rest between.
