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outlive Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS All Four Reach 1 5 Breaths CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 Goblet Squat Holding Backpack 1 2 10F 2 3 10F 3 4 10F 4 5 10F Countertop Push-Ups 1 2 10F 2 3 10F 3 4 10F 4 5 10F CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 Romanian Deadlift Holding Backpack 1 1 15 2 2 15 3 2 15 4 2 15 Clamshells using heavy book 1 1 10/side 2 2 10/side 3 2 10/side 4 2 10/side CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 Push-Up Plank 1 1 5 breaths 2 2 5 breaths 3 2 5 breaths 4 2 5 breaths Side Planks 1 1 5 breaths 2 2 5 breaths 3 2 5 breaths 4 2 5 breaths OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 Glutes—Bodyweight Glute Bridge 1 1 AMRAP 2 2 AMRAP 3 2 AMRAP 4 3 AMRAP Shoulders/Posture—Bent Over Ys 1 1 AMRAP 2 2 AMRAP 3 2 AMRAP 4 3 AMRAP

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Page 1: Outlive Women's No Equipment / Bodyweight Workout Beta 0.2...Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS All Four Reach 1 5 Breaths CIRCUIT A WEEK SETS REPS SET 1 SET 2

outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

All Four Reach 1 5 Breaths

CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Goblet Squat Holding Backpack 1 2 10F

2 3 10F

3 4 10F

4 5 10F

Countertop Push-Ups 1 2 10F

2 3 10F

3 4 10F

4 5 10F

CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 1 15

2 2 15

3 2 15

4 2 15

Clamshells using heavy book 1 1 10/side

2 2 10/side

3 2 10/side

4 2 10/side

CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths

2 2 5 breaths

3 2 5 breaths

4 2 5 breaths

Side Planks 1 1 5 breaths

2 2 5 breaths

3 2 5 breaths

4 2 5 breaths

OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Glutes—Bodyweight Glute Bridge 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP

Shoulders/Posture—Bent Over Ys 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP

Page 2: Outlive Women's No Equipment / Bodyweight Workout Beta 0.2...Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS All Four Reach 1 5 Breaths CIRCUIT A WEEK SETS REPS SET 1 SET 2

outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

Bird Dog 1 5/side

CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 2 15F

2 3 15F

3 4 15F

4 5 15F

Downward Dog 1 2 10

2 3 10

3 4 10

4 5 10

CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Glute Bridge with backpack on lap 1 1 15

2 2 15

3 2 15

4 2 15

Chair-Supported Backpack Row 1 1 10/side

2 2 10/side

3 2 10/side

4 2 10/side

CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths

2 2 5 breaths

3 2 5 breaths

4 2 5 breaths

Side Planks 1 1 5 breaths

2 2 5 breaths

3 2 5 breaths

4 2 5 breaths

OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Glutes—Donkey Kicks 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP

Glutes—Clamshells 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP

Page 3: Outlive Women's No Equipment / Bodyweight Workout Beta 0.2...Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS All Four Reach 1 5 Breaths CIRCUIT A WEEK SETS REPS SET 1 SET 2

outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

90/90 Hip Lift on couch with towel 1 5 breaths

CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1-Arm Shoulder Press with Backpack 1 2 7F

2 3 7F

3 4 7F

4 5 7F

Glute Bridge with backpack on lap 1 2 7F

2 3 7F

Load this one up as heavy as you can (safely) 3 4 7F

4 5 7F

CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 1 10

2 2 10

3 2 10

4 2 10

Clamshells using heavy book 1 1 10/side

2 2 10/side

3 2 10/side

4 2 10/side

CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths

2 2 5 breaths

3 2 5 breaths

4 2 5 breaths

Goblet Squat Holding Backpack 1 1 7

2 2 7

3 2 7

4 2 7

OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Abs—Reverse Crunches 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP

Shoulders/Posture—Bent Over Ys 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP

Page 4: Outlive Women's No Equipment / Bodyweight Workout Beta 0.2...Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS All Four Reach 1 5 Breaths CIRCUIT A WEEK SETS REPS SET 1 SET 2

outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

Cat Camel 1 5

CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Split Squat Holding Backpack 1 2 7F

2 3 7F

Aim for 7 reps per side so 14 reps in total 3 4 7F

4 5 7F

Countertop Push-Ups 1 2 10F

2 3 10F

3 4 10F

4 5 10F

CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 1 15

2 2 15

3 2 15

4 2 15

Donkey Kick 1 1 12/side

2 2 12/side

3 2 12/side

4 2 12/side

CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths

2 2 5 breaths

3 2 5 breaths

4 2 5 breaths

Side Planks 1 1 5 breaths

2 2 5 breaths

3 2 5 breaths

4 2 5 breaths

OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Glutes—Hip Thrust on couch 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP

Glutes—Clamshells 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP

Page 5: Outlive Women's No Equipment / Bodyweight Workout Beta 0.2...Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS All Four Reach 1 5 Breaths CIRCUIT A WEEK SETS REPS SET 1 SET 2

outlive

Aesthetic Postural Power (APP) Warm-Up Drill SETS REPS

Side Plank 1 3 breaths/side

CIRCUIT A WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Romanian Deadlift Holding Backpack 1 2 7F

2 3 7F

Load this one up as heavy as you can (safely) 3 4 7F

4 5 7F

Downward Dog 1 2 10

2 3 10

3 4 10

4 5 10

CIRCUIT B WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Glute Bridge with backpack on lap 1 1 20

2 2 20

3 2 20

4 2 20

Chair-Supported Backpack Row 1 1 7/side

2 2 7/side

3 2 7/side

4 2 7/side

CIRCUIT C WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Push-Up Plank 1 1 5 breaths

2 2 5 breaths

3 2 5 breaths

4 2 5 breaths

Goblet Squat Holding Backpack 1 1 7

2 2 7

3 2 7

4 2 7

OPTIONAL HOLLYWOOD CIRCUIT WEEK SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Glutes—Donkey Kicks 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP

Shoulders—Bent Over Ys 1 1 AMRAP

2 2 AMRAP

3 2 AMRAP

4 3 AMRAP


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