30 Day Workout Guide

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PROGRAMS

ARMS + ABS 3.0 - EQUIP: DUMBBELLS - LEVEL: ADVANCED ( 0:17:20)

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17 MINUTES - 8 TOTAL EXERCISES - 4 CIRCUITS - 2 EXERCISES PER CIRCUIT CIRCUIT 1: 10 SQUAT ROTATE 10 PUSHUP POP IN EACH 2X CIRCUIT 2: 10 STEP TO ROW 10 PLANK TAP OUT 2X CIRCUIT 3: 10 BICYCLE SIT UP 10 REN ROWS CIRCUIT 4: 10 PULLOVER SITUPS 10 POP DOWNS

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FULL BODY - DAY 15 - EQUIP: DUMBBELLS ( 0:17:31)

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3 CIRCUITS - 3-4 EXERCISES PER CIRCUIT - 10 REPS PER EXERCISE - REPEAT 3-4X
FULL BODY CIRCUIT 6.0 (PWRD: DAY 15) - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:17:44)

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4 CIRCUITS - 3-4 EXERCISE PER CIRCUIT - 3X CIRCUIT 1: 20 SEC WALKOUTS 20 SEC REV LUNGE 20 SEC POP DOWNS 20 SEC BUTT KICKS CIRCUIT 2: 8 LUNGE PRESS 8 PULLOVERS 8 PLANK TAP CIRCUIT 3: 8 REN ROW 8 DB PRESS 8 DB SIT UPS CIRCUIT 4: 10 POP DOWNS 20 MT CLIMBERS 10 CURLS ALSO FOUND IN POWERED DAY 15 FULLY GUIDED AUDIO VOICEOVER

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30 DAY WORKOUT CALENDAR

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AMRAP FULL BODY 3.0 - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:21:11)

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AMRAP style full body workout. 2 circuits, 5 min per circuit, 5 exercises per circuit, each circuit 2x. CIRCUIT 1: 12 SQUAT CURL 12 JUMP SQUATS 12 PUSHUPS 30 MT CLIMBERS 12 SIT UP TUCK CIRCUIT 2: 10 STEP TO ROW 10 REV LUNGE CURL 8 SQUAT THRUSTS 10 V UPS 12 PRESS LEGS UP VOICEOVER AUDIO

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AMRAP FULL BODY 8.0 - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:21:18)

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4 AMRAP CIRCUITS - 5 MIN EACH CIRCUIT 1: SNATCHES POP DOWN SIT UP TUCK CIRCUIT 2: DB BURPEES SWINGS LUNGES

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UPPER BODY STRENGTH 1.0 - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:15:42)

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4 CIRCUITS - 2 EXERCISES PER CIRCUIT - 4 SETS - 10 REPS - HEAVY WEIGHT RECOMMENDED CIRCUIT 1: 10 DB BENCH PRESS 10 BENCH DIPS CIRCUIT 2: 10 BENT ROWS 10 FRONT RAISES CIRCUIT 3: TRICEP KICKBACKS DIPS CIRCUIT 4: 10 SA BENT ROWS 10 BICEP CURLS

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FULL BODY HIIT 3.0 - EQUIP: DUMBBELLS - LEVEL: HARD ( 0:24:11)

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LEGS + CARDIO 1.0 (PWRD: DAY 3) - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:22:06)

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CIRCUIT 1: 10 FRONT SQUATS 20 LUNGES 12 POP DOWNS 10 KICKBACKS CIRCUIT 2: 8 SQUAT THRUSTS 16 SIDE LUNGES 8 DEADLIFT LUNGE 20 SPEED SKATERS CIRCUIT 3: 12 HIGH PULLS 8 CLEAN SQUAT PRESS

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ARMS + ABS 5.0 (PWRD: DAY 12) - EQUIP: DUMBBELLS - LEVEL: ADVANCED ( 0:26:56)

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Grab a set of dumbbells for this arms and abs 25 min workout! Also found on Day 12 of Powered! 5 CIRCUITS - 10 EXERCISES - 2 ROUNDS CIRCUIT 1: :30 SEC EACH PUSHUP KNEE DRIVE PLANK TAP 2X EACH CIRCUIT 2: :30 SEC EACH BENT ROWS SEATED TWISTS CIRCUIT 3: :30 SEC EACH KNEELING PRESS SIDE PLANK 2X EACH CIRCUIT 4: :30 EACH ROW KICKBACK CURL SIDE RAISE 2X EACH CIRCUIT 5: :30 EACH 1 SIDE BICYCLE BRIDGE PRESS

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CARDIO 2.0 - (PWRD: DAY 2) EQUIP: BODYWEIGHT - LEVEL: INTERMEDIATE ( 0:09:07)

video 0:09:07

9 MIN BODYWEIGHT HIIT - 5 CIRCUITS - 2 EXERCISES PER CIRCUIT BW SQUAT + JUMP SQUAT ANIMAL HOLD + POP OUTS BURPEE CARDIO BURST LUNGES + SPLIT SQUAT PUSHUP CHEST TAPS + LOW PLANK SEAL JACKS + POP DOWNS This is also found in day 2 of Powered 3.0

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BODYWEIGHT CORE FINISHER 7.0 - LEVEL: MEDIUM ( 0:05:35)

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3 EXERCISES - VARYING REPS - 3 SETS 15 SEC HOLLOW BODY HOLD - ADD KNEE DRIVE 5 BICYCLES EACH SIDE 10 PLANK TOE LIFT TO 10 PLANK ARM OPENERS

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CARDIO 1.0 (PWRD: DAY 16) - EQUIP: BODYWEIGHT - LEVEL: BEGINNER ( 0:15:49)

video 0:15:49

Increase your heart rate and get a sweat going with this bodyweight cardio workout! 7 EXERCISES - 30 SEC PER EXERCISE - 2-3 ROUNDS 1. BODYWEIGHT SQUATS 2. SIDE LUNGES 3. SEAL JACKS 4. MOUNTAIN CLIMBERS 5. LUNGES 6. CHEST TAPS 7. SQUAT THRUST

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DUMBBELL CORE FINISHER 5.0 - LEVEL: HARD ( 0:05:12)

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5 MIN AB WORKOUT - 6 EXERCISES - VARYING REPS - 3X 10 BICYCLE SIT UPS 10 SL KICKUPS 8 SL CRUNCH 10 WALKOUTS 20 FLUTTERS 10 PLANK DRIVE AUDIO VOICEOVER

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ARMS + ABS BAND WORKOUT 1.0 ( 0:07:49)

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FULL BODY CIRCUIT 3.0 (PWRD: DAY 8) - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:25:47)

video 0:25:47

25 MIN FULL BODY WORKOUT FEATURING STRENGTH, CORE, AMRAPS AND MORE! 6 DIFFERENT CIRCUITS, RANGING IN FORMAT. ALSO DAY 8 OF POWERED. AUDIO VOICEOVER

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ARMS + ABS 4.0 - (PWRD: DAY 19) EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:15:12)

video 0:15:12

3 CIRCUITS - 4 EXERCISES PER CIRCUIT - 30 SEC PER EXERCISE - 2 SETS CIRCUIT 1: :30 SEC EACH PUSH PLANK BENT ROWS BICYCLES ALT CURL CIRCUIT 2: :30 SEC EACH SIT UP PUNCH PULL THROUGH V UP SIDE RAISE CIRCUIT 3: :30 SEC EACH KICKBACKS FRONT RAISE SEATED TWISTS SIDE PLANK ROTATE ALSO FOUND IN POWERED DAY 19

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BODYWEIGHT CORE FINISHER 1.0 - LEVEL: INTERMEDIATE ( 0:05:03)

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Five minute core workout - 3 circuits - 2-3 exercises per circuit - 2x each CIRCUIT 1: 12 FLUTTERS 12 REPS LEFT BICYCLE 12 REPS RIGHT BICYCLE 12 SEC HOLLOW HOLD CIRCUIT 2: 12 SIDE PLANK ROTATIONS 12 STRAIGHT KNEE DRIVES FULLY GUIDED VOICEOVER

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LEGS + CORE CIRCUIT 1.0 - EQUIP: BODYWEIGHT - LEVEL: INTERMEDIATE ( 0:19:45)

video 0:19:45

20 MIN LEGS + CORE WORKOUT - 3 CIRCUITS - 3-4 EXERCISES PER CIRCUIT - 3X PER CIRCUIT CIRCUIT 1 15 BW SQUATS 20 PLANK LIFT 20 LUNGES 10 KICKUPS CIRCUIT 2 15 POP DOWNS 10 SIDE PLANK 15 SPLIT SQUAT 10 SIT UP TUCK CIRCUIT 3 12 SL BRIDGE 12 CRUNCHES 5 BRIDGE MARCH

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LEGS + CORE CIRCUIT 2.0 - EQUIP: BODYWEIGHT ONLY - LEVEL: ADVANCED ( 0:17:42)

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CIRCUIT TRAINING WORKOUT Go at your own pace and adjust the number of circuits as needed. CIRCUIT 1: 8 squat reverse lunge 8 push planks 8 sit ups CIRCUIT 2: 10 pop downs 10 kickups 10 sl bridge CIRCUIT 3: 12 jump squats 12 lunges 12 seal jacks CIRCUIT 4: 14 chops 14 reverse crunch 14 flutters Pairs well with Arm Finisher 3

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LEGS + CORE CIRCUIT 2.0 - EQUIP: DUMBBELLS - LEVEL: INTERMEDIATE ( 0:16:59)

video 0:16:59

17 MIN LEGS + CORE CIRCUIT WORKOUT. 3 CIRCUITS. 3-4 EXERCISES PER CIRCUIT. REPEAT EACH 2X CIRCUIT 1: 12 SQUAT PRESS 12 POP OUTS 12 PLIES 12 BICYCLE SIT UP CIRCUIT 2: 12 SIDE LUNGE HOP 12 DB TWISTS 12 LUNGE PRESS 12 DB BRIDGE CIRCUIT 3: 12 PLANK LIFT TAP 12 SL KICKBACKS 12 SL BRIDGE 12 SPLIT SQUAT

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AMRAP LEGS + CORE 1.0 - EQUIP: DUMBBELLS - LEVEL: MEDIUM ( 0:21:08)

video 0:21:08

LEGS AND CORE FOCUS 2 CIRCUITS. 5 MIN AMRAP EACH. 4 EXERCISES PER CIRCUIT. 2X CIRCUIT 1: 12 FRONT SQUATS 20 REV LUNGES 15 POP DOWNS 20 KNEE DRIVES CIRCUIT 2: 20 ALT CHOPS 12 SPLIT SQUATS 12 REV CRUNCH 8 SQUAT THRUSTS

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AMRAP FULL BODY 9.0 - EQUIP: DUMBBELLS - LEVEL: ADVANCED ( 0:25:52)

video 0:25:52

AMRAP FORMAT - 2 CIRCUITS - 6 MIN PER CIRCUIT - 2X. CIRCUIT 1: 12 SQUAT PRESS 8 PUSHUP ROW 20 LUNGES 20 TUCKS CIRCUIT 2: 16 SIDE LUNGES 30 SCISSORS 10 HR PUSHUPS 15 POP DOWNS VOICEOVER FOR AUDIO

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AMRAP LEGS + CORE 1.0 - EQUIP: BODYWEIGHT - LEVEL: INTERMEDIATE ( 0:21:15)

video 0:21:15

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30 Day Workout Guide

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