WORKOUT I
Workout I, Week 2
1 Squat, 4 sets of 12, 10, 8, 6
2 Push press, 5 sets of 5
3 Increase the number of sets on each exercise (3a to 3d) to 4 Windshield wiper, increase the total number of reps to 60
Workout I, Week 3
1 Squat, 4 sets of 10, 8, 6, 2
2 Push press, 5 sets of 5
3 Lower the number of reps on each exercise (3a to 3d) to 6-8
4 Windshield wiper, increase the total number of reps to 70
Workout I, Week 4
Do not perform the squat
WORKOUT II
Workout II, Week 2
1 Incline bench press, 4 sets of 12, 10, 8, 6
2 Dumbbell jump squat, 4 sets of 8 to 10 reps
3 Increase the amount of time on the complex to 6 min.
4a Flag, 5 sets of 12-15 reps
4b Rainbow, 5 sets of 12-15 reps
Workout II, Week 3
1 Incline bench press, 4 sets of 10, 8, 6, 20
2 Dumbbell jump squat, 4 sets of 6 to 8 reps
3 Repeat the complex for three total circuits
4a Flag, 6 sets of 12-15 reps
4b Rainbow, 6 sets of 12-15 reps
Workout II, Week 4
Do not perform the incline bench press
WORKOUT III
Workout III, Week 2
1 Good morning, 5 sets of 6 reps
2 Dumbbell bench press, 4 sets of 8 to 10 reps
3 Add one set to the circuit (3a to 3c)
4a Swiss-ball jackknife, 5 sets of 12-15 reps
4b Russian twist, 5 sets of 12-15 reps
Workout III, Week 3
1 Good morning, 5 sets of 5 reps
2 Dumbbell bench press, 4 sets of 6 to 8 reps
3 Increase the work time to 40 seconds for each exercise in the circuit (3a to 3c). Reduce the rest time to 20 seconds between exercises.
4a Same as Week 2
4b Same as Week 2
Workout III, Week 4
Do not perform the good morning
WORKOUT IV
Workout IV, Week 2
Perform 5 total circuits
Workout IV, Week 3
Increase the reps to 12 on each exercise
Workout IV, Week 4
Perform 3 sets of 15 reps for each exercise
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