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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 |
| Foam Roll Serratus Reach | 10 Reps | 10 Reps |
| Standing Arm Circles | 8 Reps • Each Direction | 8 Reps • Each Direction |
| Single Arm Slides w/ Rotation | 6 Reps Each | 6 Reps Each |
| Sidelying Thoracic Rotation | 8 Reps Each | 8 Reps Each |
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 |
|---|---|---|---|---|
| DB Bent Over Alternating Rows | 8 Reps Each | 8 Reps Each | 8 Reps Each | 8 Reps Each |
| Push Ups to Walkover w/ Block | 4 Reps Each | 4 Reps Each | 4 Reps Each | 4 Reps Each |
| Physioball Stir The Pot | 6 Reps Each | 6 Reps Each | 6 Reps Each | 6 Reps Each |
Give yourself 30 seconds – 1 minute of rest between.
Circuit 2
| EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 |
|---|---|---|---|---|
| Prone Swimmers | 6 Reps | 6 Reps | 6 Reps | 6 Reps |
| Push Up Pulses | 30 Sec | 30 Sec | 30 Sec | 30 Sec |
| High Planks w/ Protraction & Retraction | 8 Reps Each | 8 Reps Each | 8 Reps Each | 8 Reps Each |
Give yourself 30 seconds – 1 minute of rest between.
Circuit 3
| EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 |
|---|---|---|---|---|
| Chest Supported Y | 8 Reps Each | 8 Reps Each | 8 Reps Each | 8 Reps Each |
| Band Half Kneeling External Rotations | 8 Reps Each | 8 Reps Each | 8 Reps Each | — |
| Bear Position Shoulder Taps | 30 Sec | 30 Sec | 30 Sec | 30 Sec |
Give yourself 30 seconds – 1 minute of rest between.
