table of contentsnarrow grip pull up max pull up bar/step 2:30 oblique v ups 25/25 1:30 your choice...
TRANSCRIPT
WORKOUT # NAME PAGE
1 CHEST-ABS-CORE 1
2 BACK-ABS-CORE 2
3 SHOULDERS-ABS-CORE 3
4 ARMS-ABS-CORE 4
5 LEGS-ABS-CORE 5
6 CHEST-BACK-ABS 6
7 SHOULDERS-LEGS-ABS 7
8 CHEST-TRICEPS-ABS 8
9 BACK-BICEPS-ABS 9
10 LEGS-BACK-ABS 10
11 CHEST-SHOULDERS-TRICEPS-ABS 11
12 ABS 12
13 FUNCTIONAL CORE ONE 13
14 STABILIZER ONE 14
15 STABILIZER TWO 15
16 YOGA ONE 16
17 FLEXIBILITY ONE 17
18 CIRCUIT ONE 18
19 CIRCUIT TWO 19
20 CARDIO ONE 20
21 CARDIO TWO 21
22 BACK-ARMS 22
23 SHOULDERS-LEGS 23
24 CORE 24
25 BACK-BICEPS 25
26 CORE-CHEST 26
27 LEGS-CORE 27
28 FULL BODY 28
29 CHEST-BACK 29
30 LEGS-SHOULDERS 30
31 SHOULDERS-ARMS 31
32 SHOULDERS-LEGS 32
33 BACK-ARMS 33
34 LEGS-CORE 34
35 BACK-LEGS 35
36 SHOULDERS-ARMS 36
37 FULL BODY 37
38 ARMS-BACK 38
39 BACK-SHOULDERS 39
TABLE OF CONTENTS
1 © 2015 RivalHealth. All Rights Reserved
This is where strength training begins, good old fashioned pushups - and a wide variety. We mix in a good dose
of abs and core work to keep your heart rate going during the entire workout. You will be amazed how quickly you will notice
your upper body and core develop but you have to push yourself on each set, it’s all about max reps!
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Alternating Yoga Reaches 0:30
Neck Stretches 0:30
Chest Expansions 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Tricep Shoulder Tucks 0:30
Hand Clasp Chest/Back Stretch 0:30
Ballistic Stretch Hug 0:30
Arm Shakes 0:30
Standard Push Ups Max Push Up Bars 2:00
Standard Crunch 25 1:30
Military Push Ups Max Push Up Bars 2:00
Bicycles 25/25 1:30
Wide Stance Push up Max Push Up Bars 2:00
In and Outs 25 1:30
Incline Push Ups Max Chair/Bars 2:00
Wide Leg Sit Ups 25 1:30
Chair Dips Max Chair(s) 2:00
Oblique V Ups 25/25 1:30
Break 1:00
Standard Push Ups Max Push Up Bars 2:00
Standard Crunch 25 1:30
Military Push Ups Max Push Up Bars 2:00
Pulse Up 25 1:30
Wide Grip Push up Max Push Up Bars 2:30
V-Up 25 1:30
Incline Push Ups Max Chair/Bars 2:00
Standard Crunch 25 1:30
Chair Dips Max Chair(s) 2:00
Mason Twists 50 1:30
Cobra 0:30
Pot Stirs 0:30
Chest Expansions 0:30
Tricep Shoulder Tucks 0:30
WORKOUT #1: CHEST-ABS-CORE
© 2014 RivalHealth. All Rights Reserved 2
The perfect compliment to a chest routine - pull ups, again a wide variety so you keep your muscles “confused” and
avoid plateaus. Your abs and core will get a double blast because pull ups engage your mid section on every rep. Add in the
lower back workouts and you have the foundation for the other routines.
3 © 2015 RivalHealth. All Rights Reserved
Workout #2: BACK-ABS-CORE
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Alternating Yoga Reaches 0:30
Neck Stretches 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Large Shoulder Circles 0:30
Hand Clasp Chest/Back Stretch 0:30
Wide Leg Hang Stretch 0:30
Ballistic Leg Stretch 0:30
Ballistic Stretch Hug 0:30
Arm Shakes 0:30
Standard Pull Ups Max Pull Up Bar/Step 2:00
Supermans 3 1:30
Standard Chin Up Max Pull Up Bar/Step 2:00
Standard Crunch 25 1:30
Wide Grip Pull Up Max Pull Up Bar/Step 2:00
Wide Leg Sit Ups 25 1:30
Narrow Grip Chin Up Max Pull Up Bar/Step 2:00
V-Up 25 1:30
Narrow Grip Pull Up Max Pull Up Bar/Step 2:30
Oblique V Ups 25/25 1:30
Your Choice Pull Ups Max Pull Up Bar/Step 2:00
Standard Crunches 25 1:30
Break 1:30
Lawnmowers, Each Side 8-10/10-15 Dumbells/bands 2:00
Bent over Row 8-10/10-15 Dumbells/bands 2:00
Straight Leg Dead Lift 8-10/10-15 Dumbells/bands 2:00
Lawnmowers, Each Side 8-10/10-15 Dumbells/bands 2:00
Bent over Row 8-10/10-15 Dumbells/bands 2:00
Straight Leg Dead Lift 8-10/10-15 Dumbells/bands 2:00
Lawnmowers, Each Side 8-10/10-15 Dumbells/bands 2:00
Bent over Row 8-10/10-15 Dumbells/bands 2:00
Straight Leg Dead Lift 8-10/10-15 Dumbells/bands 2:00
Supermans 3 1:00
Cobra 0:30
Wide Leg Hang Stretch 0:30
Pot Stirs 0:30
Alternating Yoga Reaches 0:30
Shoulder/Chin Tucks 0:30
This is where strength training begins, good old fashioned pushups - and a wide variety. We mix in a good dose
of abs and core work to keep your heart rate going during the entire workout. You will be amazed how quickly you will notice
your upper body and core develop but you have to push yourself on each set, it’s all about max reps!
Workout #3: Shoulders-ABS-CORE
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Small Arm Circles 1:00
Big Arm Circles 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Hand Clasp Chest/Back Stretch 1:00
Shoulder Rolls/Back-Forward 0:30
Reach up/back to wall chest stretch 0:30
Ballistic Stretch Hug 0:30
Arm Shakes 0:30
Standard Y-Press 8-10/10-15 Dumbells/bands 2:00
Standard Crunch 25 1:30
Standard Y-Press 8-10/10-15 Dumbells/bands 2:00
Bicycles 25/25 1:30
Front Y-Press 8-10/10-15 Dumbells/bands 2:00
Wide Leg Sit Ups 25 1:30
Front Y-Press 8-10/10-15 Dumbells/bands 2:00
V-Up 25 1:30
Front Deltoid Raise 8-10/10-15 Dumbells/bands 1:30
Rear Deltoid Lift 8-10/10-15 Dumbells/bands 1:30
Shrugs 8-10/10-15 Dumbells/bands 1:30
In and Outs 25 1:00
Break 1:00
Front Deltoid Raise 8-10/10-15 Dumbells/bands 1:30
Rear Deltoid Lift 8-10/10-15 Dumbells/bands 1:30
Shrugs 8-10/10-15 Dumbells/bands 1:30
Oblique V-Ups 25/25 1:30
Side Deltoid Raise 8-10/10-15 Dumbells/bands 1:30
Rear Deltoid Lift 8-10/10-15 Dumbells/bands 1:30
Shrugs 8-10/10-15 Dumbells/bands 1:30
Mason Twist 50 1:30
Side Deltoid Raise 8-10/10-15 Dumbells/bands 1:30
Rear Deltoid Lift 8-10/10-15 Dumbells/bands 1:30
Shrugs 8-10/10-15 Dumbells/bands 1:30
Standard Crunch 25 1:00
Cobra 0:30
Shoulder Rolls/Back-Forward 0:30
Pot Stirs 0:30
Alternating Yoga Reaches 0:30
Shoulder/Chin Tucks 0:30
© 2015 RivalHealth. All Rights Reserved 4
Biceps & Triceps, the glamour muscles. Everyone wants toned arms but this not about looking great on the beach, it is
about doing exercises that will improve your ability to perform every other routine in your program. Focus on technique
and form, not the weight. Use the ab exercises to give your arms a rest - they will need it.
Workout #4: ARMS-ABS-CORE
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Alternating Yoga Reaches 0:30
Neck Stretch 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Hand Clasp Chest/ Back Stretch 0:30
Shoulder Rolls/ Back-Forward 0:30
Reach up/back to wall chest stretch 0:30
Ballistic Stretch Hug 0:15
Arm Shakes 0:15
Alternating Bicep Curl 8-10/10-15 Dumbells/bands 1:30
Alternating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Supermans 3 1:30
Alternating Bicep Curl 8-10/10-15 Dumbells/bands 1:30
Alternating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Standard Crunches 25 1:30
Alternating Wide Bicep Curl 8-10/10-15 Dumbells/bands 1:30
Over-the-head Tricep Extension 8-10/10-15 Dumbells/bands 2:00
Oblique V-Up 25/25 1:30
Alternating Wide Bicep Curl 8-10/10-15 Dumbells/bands 1:30
Over-the-head Tricep Ext. 8-10/10-15 Dumbells/bands 2:00
Pulse Ups 25 1:00
Break 1:00
Alternating Inward Bicep Curl
8-10/10-15 Dumbells/bands 1:30
Lying down Tricep Ext. 8-10/10-15 Dumbells/bands 2:00
In and Outs 25 1:30
Alternating Inward Bicep Curl 8-10/10-15 Dumbells/bands 1:30
Lying down Tricep Ext. 8-10/10-15 Dumbells/bands 2:00
Wide Leg Sit Ups 25 1:00
Single Arm Leg Curls 8-10/10-15 Dumbells/bands 1:30
Alternating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Leg Holds 4 x 15 Sec Dumbells/bands 1:30
Single Arm Leg Curls 8-10/10-15 Dumbells/bands 1:30
Alternating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Standard Crunch 25 1:00
Cobra 0:30
Finger Pull Backs 0:30
Pot Stirs 0:30
Alternating Yoga Reaches 0:30
O-T-H Tricep Pull Stretch 0:30
5 © 2015 RivalHealth. All Rights Reserved
Most people neglect legs, yet they are the biggest muscle group in the body. So, turn on this fat-burning engine by
toning and strengthening your legs with some simple but productive moves. This routine will improve your balance, your
athletic ability and help you prevent injury, heck it may even help you fix a current injury if you concentrate on proper form.
We throw the abs and core in to give your legs some much needed breaks throughout the routine.
Workout #5: LEGS-ABS-CORE
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Walk Lunges 1:00
Wide Leg Hang Stretch 0:30
Quad Stretch 0:30
Downward Dog 0:30
Yoga Hang Stretch 0:30
Leg Shakes 0:30
Squat-Calf Raise-Arms Out 25 Dumbells/Bands 2:00
Standard Crunch 25 1:30
Single Leg Squat-Back Leg Up 20/20 Chair 2:00
Bicycles 25/25 1:30
Wall Squats 4 2:00
In and Outs 25 1:30
Single Leg Skaters 20/20 2:00
Wide Leg Sit Ups 25 1:30
Single Leg Dead Lift 20/20 2:00
Oblique V Ups 25/25 1:30
Break 1:30
Single Leg Wall Squat 6 2:00
Standard Crunch 25 1:00
Step Back Lunge 20/20 2:00
Pulse Up 25 1:30
3-Direction Lunge 5 x each leg 2:00
V-Up 25 1:30
Single Leg Skater Jumps 25 2:00
Standard Crunch 25 1:30
Calf Raises15/10, 3 ways
Dumbells/Bands 2:00
Mason Twists 50 1:30
Cobra 0:30
Wide Leg Hang Stretch 1:00
Quad Stretch 1:00
Downward Dog 1:00
© 2015 RivalHealth. All Rights Reserved 6
OK, so you made it through some of our basic strength routines and are ready for the next step. We combine two
of the major muscle groups in one hard hitting routine. You will do a pushup followed by a pull up, then do it all over again 10
times. Then when you are finished, you get to jump right into our Abs and Core routine to top it off. This is advanced but will
really keep your muscles guessing and move you to the next phase of fat burning and muscle toning.
Workout #6: CHEST-BACK-ABS
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Alternating Yoga Reaches 1:00
Neck Stretches 0:30
Chest Expansions 1:00
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 1:00
Tricep Shoulder Tucks 1:00
Hand Clasp Chest/Back Stretch 0:30
Ballistic Stretch Hug 0:30
Arm Shakes 0:30
Standard Push Ups Max Push Up Bars 2:00
Standard Pull Ups Max Pull Up Bar/Chair 2:00
Diamond Push Ups Max 2:00
Reverse Grip Chin Ups Max Pull Up Bar/Chair 2:00
Under the Fence Push Ups Max 2:00
Wide Grip Pull Ups Max Pull Up Bar/Chair 2:00
Incline Push Ups Max Chair/Bars 2:00
Narrow Grip Chin Ups Max Pull Up Bar/Chair 2:00
Chair Dips Max Chair(s) 2:00
Narrow Grip Pull Ups Max Pull Up Bar/Chair 2:00
Break 1:00
Side To Side Push Ups Max 2:00
Your Choice Pull Ups Max Pull Up Bar/Chair 2:00
Front/Back Position Push Ups Max 2:00
Side to Side Pull Ups Max Pull Up Bar/Chair 2:00
Diamond Push Ups Max 2:00
Narrow Grip Chin Ups Max Pull Up Bar/Chair 2:00
Under the Fence Push Ups Max 2:00
Narrow Grip Pull Ups Max Pull Up Bar/Chair 2:00
Standard Push Ups Max Push Up Bars 2:00
Standard Pull Ups Max Pull Up Bar/Chair 2:00
Shakers 0:30
Palm Up Chest Extensions 0:30
Pot Stirs 1:00
Chest Expansions 0:30
Alternating Yoga Reaches 1:00
Tricep Shoulder Tucks 1:00
7 © 2015 RivalHealth. All Rights Reserved
One of Pete’s favorites and another advanced strength routine. Upper body then lower body - repeat. Your heart
rate will stay elevated but because we are doing vertical training (upper/lower) you will be able to blast a muscle group to
max reps and rest it while you hit the other one. Oh yea, then we throw Abs and Core at you when it’s all done.
Workout #7: SHOULDERS-LEGS-ABS
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Walk Lunges 1:00
Wide Leg Hang Stretch 0:30
Quad Stretch 1:00
Downward Dog 0:30
Yoga Hang Stretch 0:30
Small Shoulder Circles 0:30
Large Shoulder Circles 0:30
Shoulder Chin Tucks 0:30
Leg Shakes 0:30
Squat-Calf Raise-Arms Up 25 2:00
Alternating Shoulder Press 8-10/10-15 Dumbells/Bands 2:00
Single Leg Squat-Back Leg on Chair 25/25 Chair 2:00
Pike Press 8-10/10-15 Dumbells/Bands 2:00
Wall Squats 6 2:00
Alternating Shoulder Raises 16 Dumbells/Bands 2:00
Single Leg Skaters 25/25 2:00
Scarecrows 8-10/10-15 Dumbells/Bands 2:00
Single Leg Dead Lift 25/25 2:00
Small Shoulder Circles 8-10/10-15 Dumbells/Bands 2:00
Break 1:00
Single Leg Wall Squat 6 2:00
Upright Row to Arnold Press 8-10/10-15 Dumbells/Bands 2:00
Step Back Lunge 25/25 Dumbells/Bands 2:00
Standard Shoulder Press 8-10/10-15 Dumbells/Bands 2:00
Dumbell Squat 25 Dumbells/Bands 2:00
Pike Press Max 2:00
Single Leg Skater Jumps 25 2:00
Alternating Shoulder Raises 16 Dumbells/Bands 2:00
Calf Raises15/10, 3 ways
Dumbells/Bands 2:00
Large Shoulder Circles 15 1:00
Shakers 0:30
Pot Stirs 0:30
Chest Expansions 0:30
Shoulder Chin Tucks 0:30
Wide Leg Hang Stretch 0:30
Quad Stretch 0:30
Downward Dog 0:30
© 2015 RivalHealth. All Rights Reserved 8
You work your triceps while doing chest anyhow, so why not really hit them during the same routine? This is a
nice mixture of max-rep body weight moves and intense dumbbell exercises. It’s all about building upper body strength so
you can tone and burn fat. This is balanced by the Back and Biceps workout so keep every muscle group working in synergy.
Abs and Core await you after this workout - stick it out and get it done!
Workout #8: CHEST-TRICEPS-ABS
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Alternating Yoga Reaches 0:30
Neck Stretches 0:30
Chest Expansions 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Tricep Shoulder Tucks 0:30
Hand Clasp Chest/Back Stretch 0:30
Ballistic Stretch Hug 0:30
Arm Shakes 0:30
Front/Back Position Push Ups Max 2:00
Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Sphinx Push Ups Max 2:00
One Dumbell Overhead Tricep Ext. 8-10/10-15 Dumbells/bands 2:00
Slow Motion Push Ups Max Push Up Bars 2:00
Alternating Front/Back Overhead Tricep Ext.
8-10/10-15 Dumbells/bands 2:00
Incline Push Ups Max Chair/Bars 2:00
Lying Down Overhead Tricep Extensions
8-10/10-15 Dumbells/bands 2:00
Chair Dips Max Chair(s) 2:00
Rotating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Break 1:00
Side To Side Push Ups Max 2:00
Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Alternating Yoga Reach Push Ups Max 2:00
One Dumbell Overhead Tricep Ext. 8-10/10-15 Dumbells/bands 2:00
Front/Back Position Push Ups Max 2:00
Alternating Front/BackOverhead Tricep Ext.
8-10/10-15 Dumbells/bands 2:00
Slow Motion Push Ups Max Push Up Bars 2:00
Lying Down Overhead Tricep Ext. 8-10/10-15 Dumbells/bands 2:00
Standard Push Ups Max Push Up Bars 2:00
Rotating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Shakers 0:30
Palm Up Chest Extensions 0:30
Pot Stirs 0:30
Chest Expansions 0:30
Alternating Yoga Reaches 0:30
Tricep Shoulder Tucks 0:30
9 © 2015 RivalHealth. All Rights Reserved
Back exercises engage your biceps so we created a routine to build on this synergy and push you to your limits.
Go after the max reps in the pull up exercises and concentrate on form - gutting out the last 2 or 3 reps in each dumbbell
move. You will get the most on those last reps, so hang in there - you have Abs and Core to rest after this routine.
Workout #9: BACK-BICEPS-ABS
EXERCISE REPS TOOLS DURATION
March In Place / Jog In Place 1:30
Jumping Jacks 0:30
Alternating Yoga Reaches 0:30
Neck Stretches 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Hand Clasp Chest/Back Stretch 0:30
Wide Leg Hanging Stretch 0:30
Ballistic Stretch Hug / Arm Shakes 0:30
Standard Pull Ups Max Pull Up Bar/Step 2:00
Standing Alternating Bicep Curls 8-10/10-15 Dumbells/bands 2:00
Standard Chin Up Max Pull Up Bar/Step 2:00
Standing Inside Out Alternating Curls 8-10/10-15 Dumbells/bands 2:00
Wide Grip Pull Up Max Pull Up Bar/Step 2:00
Crouching Curls 8-10/10-15 Dumbells/bands 2:00
Narrow Grip Chin Up Max Pull Up Bar/Step 2:00
Isolated One Arm Supported Curls 8-10/10-15 Chr/Dumb/bands 2:00
Break 1:00
Lawnmowers, Each Side 8-10/10-15 Dumbells/bands 2:00
Standing Alternating Hammer Curls 8-10/10-15 Dumbells/bands 2:00
Bent over Row 8-10/10-15 Dumbells/bands 2:00
Standing One Arm Hold, Isolation Curls
8-10/10-15 Dumbells/bands 2:00
Straight Leg Dead Lift 8-10/10-15 Dumbells/bands 2:00
Standing Curl Up/Hammer Down Alternating Curls
8-10/10-15 Dumbells/bands 2:00
Lawnmowers, Each Side 8-10/10-15 Dumbells/bands 2:00
Strip Set Curls (X lbs, X-5 lbs, X-10 lbs, X-15 lbs) 4 sets in a row
8-10/10-15 Dumbells/bands 3:00
Arm Shakes 0:30
Finger Forearm Stretch 0:30
Wide Leg Hang Stretch 0:30
Pot Stirs 0:30
Alternating Yoga Reaches 0:30
Shoulder/Chin Tucks 0:30
© 2015 RivalHealth. All Rights Reserved 10
Another upper body then lower body - repeat. Not only do you build strength in this routine but you get a great cross
training workout by keeping your heart rate elevated. Back and Legs are two of the biggest muscle groups, so get those
fat-burning engines cranking and work max reps as hard as you can. Form is critical here, you want to train your muscles to
work in different planes so you prevent injury in every day activities and help you perform in any athletic event. Then hit
your Abs and Core just to top things off.
Workout #10: LEGS-BACK-ABS
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Walk Lunges 0:30
Wide Leg Hang Stretch 0:30
Quad Stretch 0:30
Downward Dog 0:30
Shoulder Circles 0:30
Alternating Yoga Side Stretch 0:30
Shoulder/Chin Tucks 0:30
Single Leg Wall Squat 6 x 10 sec 1:30
Standard Pull Up Max 2:00
Step Back Lunge 20/20 Dumbells/Bands 2:00
Reverse Grip Chin Up Max 2:00
3-Direction Lunge 5 x each leg Dumbells/Bands 2:00
Wide Grip Pull Up Max 2:00
Single Leg Skater Jumps 25/25 2:00
Narrow Grip Chin Up Max 2:00
Calf Raises15/10,3 ways
Dumbells/Bands 2:00
Narrow Grip Pull Up Max 2:00
Break 1:00
Squat-Calf Raise-Arms Out 25 Dumbells/Bands 2:00
Lawnmowers8-10/10-15,
eachDumbells/Bands 2:00
Single Leg Squat-Back Leg Up 20/20 Chair 2:00
Supermans 4 x 15 sec 2:00
Wall Squats 6 x 10 sec 2:00
Rotated Lawnmowers 8-10/10-15 Dumbells/Bands 2:00
Single Leg Skaters 20/20 2:00
Bent over Row 8-10/10-15 Dumbells/Bands 2:00
Single Leg Dead Lift 20/20 2:00
Supermans 4 x 15 sec 1:30
Pot Stirrers 0:30
Alternating Yoga Side Stretch 0:30
Shoulder/Chin Tucks 0:30
Wide Leg Hang Stretch 1:00
Quad Stretch 1:00
Downward Dog 1:00
11 © 2015 RivalHealth. All Rights Reserved
We nicknamed this the Dread Pirate Roberts - it sounds really intimidating but when you get through it you realize it’s
just a great workout! Three body parts, all complimenting each other during each move. You will really feel this at the end IF
you push yourself on each move. How will you know? Hey, if you can still knock out a lot of push ups in the last few sets you
aren’t pushing hard enough - period. So, dig deep. You can always rest your muscles during Abs and Core.
Workout #11: CHEST-SHOULDER-TRICEPS-ABS
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Small Arm Circles 0:30
Big Arm Circles 0:45
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Hand Clasp Chest/Back Stretch 0:30
Shoulder Rolls/Back-Forward 0:30
Reach up/back to wall chest stretch 0:30
Ballistic Stretch Hug/Shakers 0:15
Standard Push Ups Max Push Up Bars 2:00
Standard Y-Press 8-10/10-15 Dumbells/bands 2:00
Alternating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Wide Stance Push Ups Max Push Up Bars 2:00
Pike Press Max Push Up Bars 2:00
One Arm Tricep Side Push Ups Max Dumbells/bands 2:00
Incline Push Ups MaxPush Up Bars/
Chair2:00
Front Y-Press 8-10/10-15 Dumbells/bands 2:00
Lying Down Tricep Extension 8-10/10-15 Dumbells/bands 2:00
Break 1:00
Under the Fence Push Up Max 2:00
Alternating Front/Side Deltoid Raise 8-10/10-15 Dumbells/bands 2:00
Alternating Tricep Kick Backs 8-10/10-15 Dumbells/bands 2:00
Slow Motion Push Ups Max Push Up Bars 2:00
Upright Row to Two Arm Shoulder Press
8-10/10-15 Dumbells/bands 2:00
One Dumbell Overhead Tricep Extensions
8-10/10-15 Dumbells/bands 2:00
Chair Dips Max Chair(s) 2:00
Military Push Ups Max 2:00
Shoulder Pours 8-10/10-15 Dumbells 2:00
Chest Expansions 0:30
Shakers 0:30
Shoulder Rolls/Back-Forward 0:30
Finger/Forearm Stretch 0:30
Pot Stirs 0:30
Alternating Yoga Reaches 0:30
Shoulder/Chin Tucks 0:30
© 2015 RivalHealth. All Rights Reserved 12
We use our Abs and Core in a lot of workouts, and for the first group of strength routines you will see these
moves woven into the routine. Use this DVD to work on your form and endurance for these exercises. We put this at the
end of the more advanced strength videos so you can jump right in. Don’t do this two days in a row, this is hard and your body
needs the rest. No simple sit-ups or crunches here... just a lot of variety and multi-planar moves so you hit your entire core.
Workout #12: ABS
EXERCISE REPS TOOLS DURATION
Standard Crunch 25 1:00
Straight Leg Sit Up - Wide 25 2:00
V-Ups 25 2:00
Bicycles (F/R) 25/25 2:00
Standard Crunch 25 1:00
Scissors 25 1:00
Oblique V-Ups (L/R) 25/25 2:00
Leg Raise Hold 30 Secs 1:00
Alternating Knee Touches 25 2:00
Elevated Mason Twist 50 Dumbell 2:00
Upward Dog 1:00
Downward Dog 1:00
13 © 2015 RivalHealth. All Rights Reserved
This is where strength training begins, good old fashioned pushups - and a wide variety. We mix in a good dose
of abs and core work to keep your heart rate going during the entire workout. You will be amazed how quickly you will notice
your upper body and core develop but you have to push yourself on each set, it’s all about max reps!
Workout #13: FUNCTIONAL CORE ONE
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Walk Lunges 1:00
Wide Leg Hang Stretch 0:30
Quad Stretch 0:30
Downward Dog 0:30
Alternating Yoga Reach Stretch 0:30
Small Shoulder Circles 0:30
Large Shoulder Circles 0:30
Shoulder Chin Tucks 0:30
Leg Shakes 0:30
Squat Y Press 25 Dumbells/Bands 2:00
Spider Man Push Ups Max 2:00
Floor to shelf from Lunge 15/15 Dumbells/Bands 2:00
Superman to Boat 10 2:00
Stationary Side Skaters 20 2:00
Push Ups to Side Stand Max 2:00
Knee to Elbow 25 2:00
Sphinx Push Up Max 1:30
Leaning Lunges with Arms Ext’d 20 2:00
Plank Hold 3, 10 sec/each 1:30
Break 1:00
3 Way Lunge 5 x each side 2:00
Side Hip Raise 15/Side 2:00
Lunge to Side Lateral Raise 20 Dumbells/Bands 2:00
Side to Side Fly Push Ups Max 2:00
Lunge to Curl to Shoulder Press to Triceps
25 2:00
Oblique V-Ups 25/Side 2:00
Single Leg Squat with Knee Raise 25 2:00
Side Tri-Rise Max 2:00
Squat to Calf Raise 25 Dumbells/Bands 2:00
Simple Crunch 25 1:00
Cobra 0:30
Pot Stirs 1:00
Chest Expansions 0:30
Shoulder Chin Tucks 1:00
Wide Leg Hang Stretch 1:00
Quad Stretch 1:00
Downward Dog 1:00
© 2015 RivalHealth. All Rights Reserved 14
This routine is for those of us who have never exercised or are recovering from an injury. You need to start slowly
and build up your core and balance mechanisms before moving on to other workouts. This is a key advantage of RivalHealth
- we help you get started, not just throw you to the wolves and hope you make it. Make sure you can get through this routine
before moving on.
Workout #14: STABILIZER ONE
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Alternating Yoga Reaches 0:30
Neck Stretches 0:30
Chest Expansions 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 1:00
Wide Feet Hamstring Stretch Hang 0:30
Quad Stretch 1:00
Downward Dog 0:30
Standing Yoga Hamstring Stretch 1:00
Single-Leg Balance 3 x 10 Sec:/Leg Roll, Pad, Board 2:00
Single-Leg Bal. w/ Multiplanar reach 3 x 10 Sec./Leg 2:00
Single-Leg Rotation 15/Leg Ball/Dumbell 2:00
Single-Leg Lift and Chop 15/Leg Ball/Dumbell 2:00
Single-Leg Squat 15/Leg Dumbells 2:00
Single-Leg Squat Touchdown 15/Leg Dumbells 2:00
Single-Leg Romanian Deadlift 15/Leg Dumbells 2:00
Step up to Balance 15/Leg Dumbells/Step 2:00
Step up to Balance - Side 15/Leg Dumbells/Step 2:00
Step up to Balance - Turn 15/Leg Dumbells/Step 2:00
Rest 1:00
Lunge to Balance 15/Leg Dumbells 2:00
Single-Leg Forward Hop with Stabilization
15/Leg 2:00
Single-Leg Sideways Hop with Stabilization
15/Leg 2:00
Single-Leg Turning Hop with Stabilization
15/Leg 2:00
Single-Leg Box Hop Up 15/Leg 2:00
Single-Leg Box Hop Down 15/Leg 2:00
Wide Feet Hamstring Stretch Hang 0:30
Quad Stretch 1:00
Standing Yoga Hamstring Stretch 0:30
Downward Dog 0:30
Alternating Yoga Reaches 0:30
Tricep Shoulder Tucks 1:00
15 © 2015 RivalHealth. All Rights Reserved
This is the second routine for those of us who have never exercised or are recovering from an injury. You need
to start slowly and build up your core and balance mechanisms before moving on to other workouts. This is key advantage
of RivalHealth - we help you get started, not just throw you to the wolves and hope you make it. Make sure you can get
through this routine before moving on.
Workout #15: STABILIZER TWO
EXERCISE REPS TOOLS DURATION
March In Place 0:30
Jog In Place 0:30
Jumping Jacks 0:30
Alternating Yoga Reaches 0:30
Neck Stretches 0:30
Chest Expansions 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 1:00
Wide Feet Hamstring Stretch Hang 0:30
Quad Stretch 1:00
Downward Dog 0:30
Standing Yoga Hamstring Stretch 1:00
Standard Push Up 10 2:00
Single-Leg Balance with Multiplanar reach and Side Arm Raise
3 x10 Sec./Leg Dumbell 2:00
Standard Crunch 10 2:00
Single-Leg Lift and Chop 15/Leg Ball/Dumbell 2:00
Push Up with One Arm Raise to Side 10 Dumbells 2:00
Single-Leg Squat Touchdown with Front Arm Raise
15/Leg Dumbells 2:00
Single-Leg Romanian Deadlift with Arm Curl
15/Leg Dumbells 2:00
Step up to Balance with Shoulder Press
15/Leg Dumbells/Step 2:00
Push Up on Chair with One Leg Up 10 Chair 2:00
Step up to Balance - Turn 15/Leg Dumbells/Step 2:00
Rest 1:00
Lunge to Balance with Arm Curl 15/Leg Dumbells 2:00
Single-Leg Forward Hop with Stabilization
15/Leg 2:00
Single-Leg Sideways Hop with Stabilization
15/Leg 2:00
Single-Leg Turning Hop with Stabilization
15/Leg 2:00
Single-Leg Box Hop Up 15/Leg 2:00
Single-Leg Box Hop Down 15/Leg 2:00
Wide Feet Hamstring Stretch Hang 0:30
Quad Stretch 1:00
Standing Yoga Hamstring Stretch 0:30
Downward Dog 0:30
Alternating Yoga Reaches 0:30
Tricep Shoulder Tucks 1:00
© 2015 RivalHealth. All Rights Reserved 16
Yoga? Yep, Yoga. This routine ties all of the other workouts together. Strength, flexibility, core work, breathing - all critical.
Yoga allows your body to mend but at the same time you will be amazed at how challenging this routine is. Your
joints will thank you and so will your muscles. Flexibility is very important to prevent injury and Yoga is the foundation.
Remember to relax and breath as Yvonne walks you through this level one routine and look for level two and three routines
in the future.
Workout #16: YOGA ONE
EXERCISE REPS TOOLS
Centering Floor Work
Core Work
Child's Pose
Downward Facing Dog
Plank Pose
Modified Chaturanga
Cobra
Child’s Pose
Downward Facing Dog
Crouching Dog
Vinyasa Flow
3 Legged Downward Facing Dog
Low Lunge
Side Prayer Twist
3 Legged Plank / Porch Swing
Warrior 2 / Virabhadrasana
Reverse Warrior
Extended Side Angle
Triangle Pose / Trikonasana
Dolphin Pose
Grounding Floor Work
Corpse Pose / Savasana
17 © 2015 RivalHealth. All Rights Reserved
Consider this THE recovery workout. Strength, Cardio, Flexibility - you cant have one without the others. We schedule
this into your fitness plans when we know you need it. However, this is the only workout you could do every day. It’s that
important and can only help you. Flexibility helps you perform but most importantly it is the key to injury prevention.
Workout #17: FLEXIBILITY ONE
EXERCISE REPS WGT TOOLS
Toe Balance w/ Shoulder Opening
Bound Angle Pose / Baddha Konasana
Seated Straddle / Upavistha Konasana
Seated Twist
Head to Knee Pose / Janushirasana
Wide Knee Child’s Pose / Tadpole
Wide Knee Child’s Pose w/ a Twist
Pigeon Pose / Eka Pada Rajakapotasana
Downward Facing Dog / Adho Mukha Svanasana
Pigeon Pose / Eka Pada Rajakapotasana
Walk the Dog
Lying Twist
© 2015 RivalHealth. All Rights Reserved 18
Consider this the Full Monty. We hit it all, every body part in one challenging and fast paced workout. For those looking
to tone and build cardiovascular endurance, circuits are it. Upper body and lower body at a pace that will keep your heart
rate up yet tone your muscles without building bulk. You can do this workout at any level and continue to push yourself with
pace, reps and intensity.
Workout #18: CIRCUIT ONE
EXERCISE REPS TOOLS DURATION
March/Jog in Place 1:30
Jumping Jacks / Walking Lunges 20 2:00
Quad and Hamstring stretches 1:00
Alternating Yoga Reaches 0:30
Neck Stretch 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Hand Clasp Chest/Back Stretch 1:00
Shoulder Rolls/Back-Forward 0:30
Reach up/back to wall chest stretch 0:30
Ballistic Stretch Hug / Arm Shakes 0:30
Standard Push Up Max Reps Push Up Bars 2:00
Dumbell Squat 25 Dumbells/bands 1:30
Standard Pull Up Max Reps Chair Assist 2:00
Step Back Lunge 25 Each Leg Dumbells 2:00
Standing Shoulder Press 8-10/10-15 Dumbells/bands 2:00
Rest 1:00
Chair Dip Max Reps Chair 2:00
Single Leg Squat 25 Each Leg Dumbells 2:00
Narrow Grip Chin Up Max Reps Chair Assist 2:00
Lunges 25 Each Leg Dumbells 2:00
Side Deltoid Shoulder Raises 8-10/10-15 Dumbells/bands 1:30
Rest 1:00
Incline Push Up (with chair) Max Reps Chair/Push up Bars 2:00
Wall Squat 3 x 20 Sec. 1:30
Lawn Mower 8-10/10-15 Dumbells/bands 2:00
Squat to Calf Raise 25 Dumbells 1:30
Front Deltoid Shoulder Raises 8-10/10-15 Dumbells/bands 2:00
Rest (Then Bonus Set) 1:00
Military Push Up Max Reps Push Up Bars 2:00
Single Leg Skater Toe Touch 25 Each Leg 2:00
Straight Leg Dead Lifts with Curl 8-10/10-15 Dumbells/bands 1:00
Calf Raises 25 Each Dir. Dumbells 2:00
Standard Chin Up Max Reps Chair 1:30
Quad and Hamstring stretches 1:30
Alternating Yoga Reaches 1:00
Neck Stretch 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Hand Clasp Chest/Back Stretch 0:30
Shoulder Rolls/Back-Forward 0:30
Reach up/back to wall chest stretch 0:30
Ballistic Stretch Hug / Arm Shakes 1:00
19 © 2015 RivalHealth. All Rights Reserved
Consider this the Full Monty’s twin. We mix it all up again and hit every body part in one challenging and fast paced
workout. For those looking to tone and build cardiovascular endurance, circuits are it. Upper body and lower body at a pace
that will keep your heart rate up yet tone your muscles without building bulk. You can do this workout at any level and
continue to push yourself with pace, reps and intensity - just follow our lead.
Workout #19: CIRCUIT TWO
EXERCISE REPS TOOLS DURATION
March/Jog in Place 1:30
Jumping Jacks / Walking Lunges 20 2:00
Quad and Hamstring stretches 1:00
Alternating Yoga Reaches 0:30
Neck Stretch 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 0:30
Hand Clasp Chest/Back Stretch 1:00
Shoulder Rolls/Back-Forward 0:30
Reach up/back to wall chest stretch 0:30
Ballistic Stretch Hug / Arm Shakes 0:30
Standard Push Up Max Reps Push Up Bars 2:00
Jumping Jacks 60 Seconds 1:30
Standard Pull Up Max Reps Chair Assist 2:00
Step Ups with Hops 60 Seconds 1:30
Standing Shoulder Arnold Press 8-10/10-15 Dumbells/bands 2:00
Rest 1:00
Run in Place 60 Seconds 1:30
Squat Jumps 45 Seconds 1:30
Standard Crunches 60 Seconds 1:30
Lunges with kickback curl and press 20 Dumbells 2:00
Side Step with Knee Up 60 seconds 1:30
Rest 1:00
Spiderman Push Ups Max Reps 2:00
Speed Skaters 60 Seconds 1:30
Supermans 60 Seconds 1:30
Jumping Jacks 60 Seconds 1:30
Dumbell Push Ups with Front Raise Max Reps Dumbells 2:00
Rest (Then Bonus Set) 1:00
Run Stance Squat 30 Seconds 1:00
Wide Leg Sit Ups 60 Seconds 1:30
Standard Chin Up Max Reps 2:00
Jog/Run in Place 60 Seconds 1:30
Diamond Push Ups Max Reps 1:30
Quad and Hamstring stretches 1:30
Alternating Yoga Reaches 1:30
Neck Stretch 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 1:00
Hand Clasp Chest/Back Stretch 0:30
Shoulder Rolls/Back-Forward 0:30
Reach up/back to wall chest stretch 0:30
Ballistic Stretch Hug / Arm Shakes 0:30
© 2015 RivalHealth. All Rights Reserved 20
Not your usual aerobics workout. No leotards, fancy dance moves or boy band routines. Nope, this is good old fashioned
calisthenics 101. Using a wide variety of simple moves you can do right at home with no equipment we will ramp your heart
rate through three zones and increase your fat-burning capability. Not only will you burn fat but your heart and lungs will be
cranking as your muscles fire in fast and slow twitch modes. Kind of nice to tone while you get a great cardio workout isn’t it?
Indicates 30 Second Jog Break ALL REPS 30 SECONDS - NO EQUIPMENT
Workout #20: CARDIO ONE
EXERCISE DURATION
March/Jog In Place 1:30
Jumping Jacks 1:00
Alternating Yoga Reaches 0:30
Neck Stretches 0:30
Chest Expansions 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 1:00
Quad /Hamstring stretches 1:30
Downward Dog 0:30
Arm and Leg Shakes 0:30
March In Place 0:30
Step Up/Downs 0:30
Shuffles With Knees Up 0:30
Speed Skaters 0:30
Knees to Elbows 0:30
Run Push Ups 0:30
Run Stance Squats 0:30
4 Square Hop 0:30
Side steps 0:30
Jumping Jacks 0:30
Jab, Roundhouse, Kick 0:30
3 Direction Kick 0:30
Bunny Hops 0:30
Deep Switch Lunges 0:30
Jump Ropes 0:30
Step Up/Downs 0:30
Squat Jumps 0:30
Up Downs 0:30
EXERCISE DURATION
Shuffles with Knees up 0:30
Bunny Hops 0:30
March In Place 0:30
Step Up/Downs 0:30
Shuffles with Knees up 0:30
Speed Skaters 0:30
Knees to Elbows 0:30
Run Push Ups 0:30
Run Stance Squats 0:30
4 Square 0:30
Side steps 0:30
Jumping Jacks 0:30
Jab, Roundhouse, Kick 0:30
3 Direction Kick 0:30
Bunny Hops 0:30
Deep Switch Lunges 0:30
Jump Ropes 0:30
Step Up/Downs 0:30
Squat Jumps 0:30
Up Downs 0:30
Shuffles with Knees up 0:30
March In Place 0:30
Quad and Hamstring stretches
2:00
Downward Dog 1:00
Alternating Yoga Reaches 1:00
Shoulder/Chin Tucks 1:00
21 © 2015 RivalHealth. All Rights Reserved
Consider this is calisthenics 102. Like 101, this workout offers a wide variety of simple moves you can do right at home
with no equipment. We will ramp your heart rate through three zones and increase your fat-burning capability. Not only will
you burn fat but your heart and lungs will be cranking as your muscles fire in fast and slow twitch modes. Kind of nice to tone
while you get a another great cardio workout isn’t it?
Indicates 30 Second Jog Break ALL REPS 30 SECONDS - NO EQUIPMENT
Workout #21: CARDIO TWO
EXERCISE DURATION
March/Jog In Place 1:30
Jumping Jacks 1:00
Alternating Yoga Reaches 0:30
Neck Stretches 0:30
Chest Expansions 0:30
Palm Up Chest Extensions 0:30
Shoulder/Chin Tucks 1:00
Quad /Hamstring stretches 1:30
Downward Dog 0:30
Arm and Leg Shakes 0:30
March In Place 0:30
Side steps (with knees up option)
0:30
Speed Skaters 0:30
Knees to Elbows 0:30
Deep Switch Lunges 0:30
Side Shuffles 0:30
Up Downs 0:30
Jab, Roundhouse, Kick 0:30
4 Square Hops 0:30
Jumping Jacks 0:30
Run Push Ups 0:30
Bunny Hops 0:30
Jump Ropes 0:30
Squat Jumps 0:30
Step Up/Downs 0:30
3 Direction Kick 0:30
Run Stance Squats 0:30
Knees to Elbows 0:30
EXERCISE DURATION
Shuffles with Knees up 0:30
Bunny Hops 0:30
March In Place 0:30
Side steps (with knees up option)
0:30
Speed Skaters 0:30
Knees to Elbows 0:30
Deep Switch Lunges 0:30
Side Shuffles 0:30
Up Downs 0:30
Jab, Roundhouse, Kick 0:30
4 Square Hops 0:30
Jumping Jacks 0:30
Run Push Ups 0:30
Bunny Hops 0:30
Jump Ropes 0:30
Squat Jumps 0:30
Step Up/Downs 0:30
3 Direction Kick 0:30
Run Stance Squats 0:30
Knees to Elbows 0:30
Shuffles with Knees up 0:30
March In Place 0:30
Quad /Hamstring stretches 2:00
Downward Dog 1:00
Alternating Yoga Reaches 1:00
Shoulder/Chin Tucks 1:00
© 2015 RivalHealth. All Rights Reserved 22
BACK IT UP! After this workout, you’ll feel like you’ve climbed Mt. Everest, using only your arms and back. It’s a total body
blowout, but with special emphasis on Pull Ups and Chin Ups during both the Strength and Conditioning circuits. Hang in
there as you challenge yourself to just keep pulling!
Workout #22: BACK-ARMS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 35
Shoulder Circle (Forward) 20
Shoulder Circle (Backward) 20
Swimmer Circle (Right Forward/Backward) 10/10
Swimmer Circle (Left Forward/Backward) 10/10
Wrist Roll 15
Forearm Stretch (Right/Left) 0:20 / 0:20
Tricep Stretch 0:20 / 0:20
Inchworm with Push Up 5
Plank 0:30
Lunge Hold (Right/Left) 0:20 / 0:20
STRENGTH Rest for 0:30 between each exercise 2 ROUNDS
Row (Right/Left) 0:30 / 0:30
Chair Dip Chair 0:30
Pull Up Pull up bar 0:30
Chair Dip Chair 0:30
Chin Up Pull up bar 0:30
Push Up 0:30
Flex Arm Hang Pull up bar 0:30
Break 1:00
CONDITIONING 4 ROUNDS
Jump Rope 0:30
Pull/Chin Up Jump rope 0:30
Jump Rope Pull up bar 0:30
Push Up Jump rope 0:30
Break 0:30
COOL DOWN 1 ROUND
Shoulder Circles (Forward/Backward) 10/10
Arm Swing & Hugs 10
Tricep Extension (Right/Left) 0:15 / 0:15
Palm Up Chest Extension 0:30
Pot Stir (Right/Left) 0:30 / 0:30
Deep Squat Hold 0:15
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hamstring Stretch (Right/Left) 0:20 / 0:20
23 © 2015 RivalHealth. All Rights Reserved
STOP THE PRESSES! Get ready for some screaming shoulders as we tax those delts with this shoulder-focused strength
workout. You’ll be happy that the Conditioning circuit is leg-focused after completing both Shoulder Presses and Push
Presses during the Strength Circuit.
Workout #23: SHOULDERS-LEGS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 35
Windmill (Alternating Right/Left) 10/10
Alternating Backwards Lunge 20
Side Lunge (Right/Left) 10/10
Inchworm with Push Up 5
Boot Strap Squat 10
Shoulder Circle (Forward) 30
Shoulder Circle (Backward) 30
Neck Roll 5
Pretzel Twist 10
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Shoulder Press Dumbbell 0:40
Alternating Backward Lunge 0:40
Push Press Dumbbell 0:40
Weighted Squat Dumbbell 0:40
Break 0:30
CONDITIONING Rest for 0:30 between each exercise 4 ROUNDS
Air Squat 0:30
Jump Rope Jump Rope 0:30
Plank 0:30
COOL DOWN 1 ROUND
Pot Stir (Right/Left) 0:30 / 0:30
Hamstring Strech 0:30
Calf Stretch 0:20
Downward Facing Dog 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hip Flexor Stretch (Right/Left) 0:15 / 0:15
Palm Up Chest Extention 0:20
Tricep Extention (Right/Left) 0:20 / 0:20
© 2015 RivalHealth. All Rights Reserved 24
EXCUSE ME, WAS THAT YOU WHO BURPEE’D?!?! After pushing through a core-challenging Strength circuit, you’re going
to run the gauntlet in Conditioning. You’ll do as many 1-minute circuits as it takes to complete a total of 100 Burpees. Yes,
you heard me right… 100 BURPEES! Have fun!
Workout #24: CORE
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Shoulder Circle (Forward) 15
Arm Swing and Hug 0:30
Boot Strap Squat 10
Alternating Side Lunge 10/10
Lunge Hold (Right/Left) 0:30 / 0:30
Inchworm without Push Up 5
Push Up 10
STRENGTH Rest for 0:20 between exercises 3 ROUNDS
Chair Dip Chair 0:40
Plank 1:00
Sumo High Pull Dumbbell 0:40
Side Plank (Right/Left) 0:30 / 0:30
Break 0:30
CONDITIONING 2 ROUNDS Repeat the circuit every minute. Continue until you’ve completed 100 Burpee
Chair Dips 10 Chair
Burpee As many as possible
COOL DOWN 1 ROUND
Shoulder Circle (Forward/Backward) 10/10
Hug/Arm Swing 10
Tricep Extension (Right/Left) 0:15 / 0:15
Palm Up Chest Extension 0:30
Pot Stir (Right/Left) 0:30 / 0:30
Deep Squat Hold 0:15
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hamstring Stretch (Right/Left) 0:20 / 0:20
25 © 2015 RivalHealth. All Rights Reserved
YOU BETTER PULL YOUR WEIGHT! You’re going to be pulling for your life in the Strength circuit that features Pull Ups,
Sumo High Pulls and Chin Up sets. After that, the Push Up set will seem like a nice break! We throw Chin Ups into the
Conditioning circuit too, just to make sure you’re still pulling your weight.
Workout #25: BACK-BICEPS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 30
Wrist Roll 20
Forearm Stretch (Right/Left) 0:30 / 0:30
Neck Roll 0:30 / 0:30
Alternating Backwards Lunge 20
Squat Hold 10 0:03
Lunge Stretch/Great Stretch (Right/Left) 0:30 / 0:30
Burpee 5
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Pull Up Pull up bar 0:40
Sumo High Pull Dumbbell 0:40
Chin Up Pull up bar 0:40
Push Up 0:40
Break 0:40
CONDITIONING 4 ROUNDS
Air Squat 0:30
Pull/Chin Up Pull up bar 0:30
Burpee 1:00
Break 0:30
COOL DOWN 1 ROUND
Pot Stir (Right/Left) 0:30 / 0:30
Hamstring Strech 0:30
Calf Stretch 0:20
Downward Facing Dog 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hip Flexor Stretch (Right/Left) 0:15 / 0:15
Palm Up Chest Extention 0:20
Tricep Extention (Right/Left) 0:20 / 0:20
© 2015 RivalHealth. All Rights Reserved 26
ABS-ORBING IT ALL! By the end of this one, you’ll know whether your core is as solid as it should be. We’re going to crush
that midsection in both the Strength and Conditioning circuits. Is it fair to make you do Sit Ups when you’re heart rate is
above 160 bpm? Ha… Stop talking and start sweating!
Workout #26: CORE-CHEST
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 30
Push Up 10
Windmill (Right/Left) 10/10
Alternating Backwards Lunge 20
Side Lunge (Right/Left) 10/10
Boot Strap Squat 10
Shoulder Circle (Backward) 15
Shoulder Circle (Forward) 15
Pretzel Twist 15
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Push Up 1:00
Knee to Elbow 0:30
Air Squat 1:00
Plank 1:00
Rest 0:30
CONDITIONING 4 ROUNDS
Sit Up 1:00
Burpee 1:00
Rest 0:30
COOL DOWN 1 ROUND
Shoulder Circles (Forward/Backward) 10/10
Arm Swing & Hugs 10
Tricep Extension (Right/Left) 0:15 / 0:15
Palm Up Chest Extension 0:30
Pot Stir (Right/Left) 0:30 / 0:30
Deep Squat Hold 0:15
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hamstring Stretch (Right/Left) 0:20 / 0:20
27 © 2015 RivalHealth. All Rights Reserved
DADDY LONG LEGS! We removed any lower body exposure from the Conditioning circuit, cause after the Strength circuit,
you might have a hard time walking. Air Squats, sure. Split Lunge Jumps, why not? Bulgarian Squats too? Now you gotta
be joking! Good Luck!
Workout #27: LEGS-CORE
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 25
Seal Jacks 30
Windmill (Right/Left) 10 / 10
Alternating Backwards Lunge 20
Side Lunge (Right/Left) 10 / 10
Boot Strap Squat 10
Shoulder Circle (Backward) 20
Shoulder Circle (Forward) 20
Pretzel Twist 10
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Air Squat 0:40
Push Up 0:40
Split Lunge Jump 0:40
Inchworm 0:40
Bulgarian Squat Chair 0:20 / 0:20
Break 0:40
CONDITIONING Repeat the circuit every minute. Continue until you’ve completed 100 Push Ups.
Sit Up 10
Push Up As many as possible
COOL DOWN 1 ROUND
Pot Stir (Right/Left) 0:30 / 0:30
Hamstring Strech 0:30
Calf Stretch 0:20
Downward Facing Dog 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hip Flexor Stretch (Right/Left) 0:15 / 0:15
Palm Up Chest Extention 0:20
Tricep Extention (Right/Left) 0:20 / 0:20
© 2015 RivalHealth. All Rights Reserved 28
HOLD YOUR HORSES! The Strength circuit in this workout features Push Ups, Planks – both require a braced core for proper
execution – and a Squat Hold. We’re going to test your willingness to fight through fatigue and hold your body position. Not
easy to do, but the payoff is huge.
WORKOUT #28: FULL BODY
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 30
Alternating Knee Hug 20
Alternating Backwards Lunge 20
Air Squat 10
Alternating Single Leg Squat 20
1-2-3 Toe Touch 10
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Push Up 0:30 / 0:30
Plank 1:00
Squat 0:30
Squat Hold 0:30
Break 0:30
CONDITIONING Rest for 0:10 between each exercise 8 ROUNDS
Sit Up 0:20
Squat 0:20
Burpee 0:20
COOL DOWN 1 ROUND
Shoulder Circles (Forward/Backward) 10/10
Arm Swing & Hugs 10
Tricep Extension (Right/Left) 0:15 / 0:15
Palm Up Chest Extension 0:30
Pot Stir (Right/Left) 0:30 / 0:30
Deep Squat Hold 0:15
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hamstring Stretch (Right/Left) 0:20 / 0:20
29 © 2015 RivalHealth. All Rights Reserved
FRONT TO BACK, BACK TO FRONT! Enjoy the classic “Push & Pull” Strength circuit during which you’ll alternate between
Push Up and Pull Up movements. Just when you thought we’d give you a break, we blow up your metabolism with a
Conditioning circuit of Kettlebell Swings and Burpees. Sure hope you brought a towel!
Workout #29: CHEST-BACK
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Run in Place 0:25
Jumping Jacks 30
Shoulder Circle (Backward) 20
Shoulder Circle (Forward) 20
Pretzel Twist 15
Shrug Push Up 15
Inchworm with Push Up 5
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Push Up 0:40
Pull Up Pull up bar 0:40
Incline Push Up Chair 0:40
Chin Up Pull up bar 0:40
Break 0:30
CONDITIONING Rest for 0:30 between each exercise 5 ROUNDS
Burpee 0:30
Kettlebell Swing Dumbbells 0:30
COOL DOWN 1 ROUND
Pot Stir (Right/Left) 0:30 / 0:30
Hamstring Stretch 0:30
Calf Stretch 0:20
Downward Facing Dog 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hip Flexor Stretch (Right/Left) 0:15 / 0:15
Palm Up Chest Extention 0:20
Tricep Extention (Right/Left) 0:20 / 0:20
© 2015 RivalHealth. All Rights Reserved 30
YOU DON’T KNOW SQUAT! You’re gonna do Weighted Squats, Goblet Squats and Alternating Backwards Lunges during
the Strength circuit, and then we’ll throw some Sumo High Pulls – which also feature a squatting movement – into the
Conditioning circuit. When you’re done with that, you’ll be happy not to squat again for a couple days.
Workout #30: LEGS-SHOULDERS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 35
Windmill 20
Inchworm with Push Up 5
Shoulder Circle (Forward) 20
Shoulder Circle (Backward) 20
High Leg Kick 25
Air Squat 10
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Weighted Squat Dumbbells 0:40
Jump Rope Jump rope 0:40
Alternating Backward Weighted Lunge Dumbbells 0:40
Jump Rope Jump rope 0:40
Goblet Squat Dumbbells 0:40
Jump Rope Jump rope 0:40
CONDITIONING Rest for 0:30 between each exercise 5 ROUNDS
Sumo High Pull Dumbbells 0:30
Kettlebell Swing Dumbbells 0:30
Sit Up 0:30
COOL DOWN 1 ROUND
Shoulder Circle (Forward/Backward) 10/10
Hug/Arm Swing 10
Tricep Extension (Right/Left) 0:15 / 0:15
Palm Up Chest Extension 0:30
Pot Stir (Right/Left) 0:30 / 0:30
Deep Squat Hold 0:15
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hamstring Stretch (Right/Left) 0:20 / 0:20
31 © 2015 RivalHealth. All Rights Reserved
PUSH THE ENVELOPE! By the end of this Strength circuit you’ll be screaming for a few chin ups! Fight through the burn as
you complete cascading sets of Shoulder Press and Push Up variations. Just to make sure you’re paying attention, we added
Thrusters to the Conditioning circuit. You’re gonna earn that cool down!
Workout #31: SHOULDERS-ARMS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 35
Leg Swing 20
Side Lunge (Right/Left) 10 / 10
Knee Hug 20
Push Up 10
Plank 0:30
Air Squat 10
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Shoulder Press 0:40
Push Up 0:40
Push Press Dumbbells 0:40
Diamond Push Up 0:40
Split Jerk Press Dumbbells 0:40
Wide Push Up 0:40
Break 0:30
CONDITIONING Rest for 0:30 between each exercise 4 ROUNDS
Goblet Squat Dumbbells 0:30
Sit Up 0:30
Thruster Dumbbells 0:30
COOL DOWN 1 ROUND
Shoulder Circle (Forward/Backward) 10/10
Hug/Arm Swing 10
Tricep Extension (Right/Left) 0:15 / 0:15
Palm Up Chest Extension 0:30
Pot Stir (Right/Left) 0:30 / 0:30
Deep Squat Hold 0:15
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hamstring Stretch (Right/Left) 0:20 / 0:20
© 2015 RivalHealth. All Rights Reserved 32
HIGHS AND LOWS! We’re gonna to take you up to the penthouse and down to the basement as you alternate between
Overhead Pressing and Squatting movements during the Strength circuit. Step off the elevator and we’re going to blast you
with an 8-round Conditioning circuit. Get after it!
Workout #32: SHOULDERS-LEGS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Run in Place 0:35
Windmill 20
Inchworm with Push Up 5
Air Squat 10
Straight Leg Burpee 5
Knee Hug 20
Lunge Stretch/Great Stretch 0:20 / 0:20
STRENGTH Rest for 0:20 between each exercise. 3 ROUNDS
Push Press Dumbbells 0:40
Air Squat 0:40
Strict Shoulder Press Dumbbells 0:40
Goblet Squat Dumbbells 0:40
Break 0:30
CONDITIONING Repeat the circuit every minute. Rest with remaining time. 8 ROUNDS
Thruster 8 Dumbbells
Jumping Jacks 8
Push Up 8
COOL DOWN 1 ROUND
Shoulder Circles (Forward/Backward) 10/10
Arm Swing & Hugs 10
Tricep Extension (Right/Left) 0:15 / 0:15
Palm Up Chest Extension 0:30
Pot Stir (Right/Left) 0:30 / 0:30
Deep Squat Hold 0:15
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hamstring Stretch (Right/Left) 0:20 / 0:20
33 © 2015 RivalHealth. All Rights Reserved
BURPEES, SHMURPEES! It’s a total of 5-minutes of work. That’s not very long, right? Well, it’s 5-minutes of Burpees, one
of the best exercises to push your heart rate into that max range. Save some energy for this Conditioning circuit, cause this
may be longest 5-minutes of your life!
Workout #33: BACK-ARMS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 35
Alternating Backwards Lunge 20
Shoulder Circle (Forward) 20
Shoulder Circle (Backward) 20
Knee Hug 20
Inchworm with Push Up 5
Air Squat 10
Leg Swing 20
STRENGTH 3 ROUNDSRest for 0:20 between each exercise. Increase time at the start of new round.
Chair Dip Chair 0:30 / 0:40 / 0:50
Pull Up/Chin Up Pull up bar 0:30 / 0:40 / 0:50
Push Up 0:30 / 0:40 / 0:50
Break 0:30
CONDITIONING 10 ROUNDS
Burpee 0:30
Break 0:30
COOL DOWN 1 ROUND
Shoulder Circle (Forward/Backward) 10/10
Hug/Arm Swing 10
Tricep Extension (Right/Left) 0:15 / 0:15
Palm Up Chest Extension 0:30
Pot Stir (Right/Left) 0:30 / 0:30
Deep Squat Hold 0:15
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hamstring Stretch (Right/Left) 0:20 / 0:20
© 2015 RivalHealth. All Rights Reserved 34
PLANKS FOR NOTHING! You might be confused. Is the Strength circuit really Conditioning? 30-seconds of Squats, Burpees
and Overhead Backwards Lunges, and you’re “active recovery” is a 1-minute plank… gee, thanks! Fight through that and
you’ll be rewarded with an explosive Conditioning circuit. Just remember, at least you have the gift of a Cool Down coming!
Workout #34: LEGS-CORE
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 30
Inchworm with Push Up 5
Side Lunge (Right/Left) 10/10
Shoulder Circle (Forward) 20
Shoulder Circle (Backward) 20
Knee Hug 20
High Leg Kick 20
Squat Hold 0:30
STRENGTH Rest for 0:20 between each exercise. 3 ROUNDS
Air Squat 0:30
Burpee 0:30
Overhead Backwards Lunge Dumbbells 0:30
Plank 1:00
Break 0:30
CONDITIONING 2 ROUNDS
Jump Squat 1:00
Push Up 1:00
Jump Rope Jump rope 1:00
Thruster Dumbbells 1:00
Break 1:00
COOL DOWN 1 ROUND
Shoulder Circle (Forward/Backward) 10/10
Hug/Arm Swing 10
Tricep Extension (Right/Left) 0:15 / 0:15
Palm Up Chest Extension 0:30
Pot Stir (Right/Left) 0:30 / 0:30
Deep Squat Hold 0:15
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hamstring Stretch (Right/Left) 0:20 / 0:20
35 © 2015 RivalHealth. All Rights Reserved
UP, UP & AWAY! Pull Ups and Chin Ups, Pull Ups and Chin Ups. You’re gonna be up next to that bar so often it feels like
you’re flying. Gut out the strength circuit and be greeted by a core-focused Tabata challenge in the Conditioning phase.
Remember, pain is the sign of weakness leaving the body!
Workout #35: BACK-LEGS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 30
1-2-3 Leg Bend 0:30
Shoulder Circle (Forward) 20
Shoulder Circle (Backward) 20
Pretzel Twist 25
Push Up 10
Cobra 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Pull Up Pull up bar 0:40
Air Squat 0:40
Chin Up Pull up bar 0:40
Overhead Lunge Dumbbells 0:40
Break 0:30
CONDITIONING Rest for 0:10 between each exercise 8 ROUNDS
Flutter Kick 0:20
Squat Hold 0:20
Sit Up 0:20
COOL DOWN 1 ROUND
Pot Stir (Right/Left) 0:30 / 0:30
Hamstring Strech 0:30
Calf Stretch 0:20
Downward Facing Dog 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hip Flexor Stretch (Right/Left) 0:15 / 0:15
Palm Up Chest Extention 0:20
Tricep Extention (Right/Left) 0:20 / 0:20
© 2015 RivalHealth. All Rights Reserved 36
SQUAT ARE YOU TALKING ABOUT?!?! Air Squats… 25 reps… 8 rounds… you bet you’ll be Conditioned after that! Oh,
don’t forget the upper body push & pull extravaganza in the Strength circuit. Survive this one and you can rest assured that
you’ve endured a monster metabolic massacre!
Workout #36: SHOULDER-ARMS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 35
Windmill 20
1-2-3 Leg Touch 10
Side Lunge (Right/Left) 10 / 10
Shoulder Circle (Forward) 30
Shoulder Circle (Backward) 30
Push Up 10
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Push Press Dumbbells 0:40
Chin Up 0:40
Chair Dip Chair 0:40
Flex Arm Hang Pull up bar 0:40
Break 0:30
CONDITIONING Repeat the circuit every minute. Rest with remaining time. 8 ROUNDS
Air Squat 25
COOL DOWN 1 ROUND
Pot Stir (Right/Left) 0:30 / 0:30
Hamstring Strech 0:30
Calf Stretch 0:20
Downward Facing Dog 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hip Flexor Stretch (Right/Left) 0:15 / 0:15
Palm Up Chest Extention 0:20
Tricep Extention (Right/Left) 0:20 / 0:20
37 © 2015 RivalHealth. All Rights Reserved
YOU CAN’T FIGHT PROGRESS! Enjoy the movement progressions in this strength circuit as you switch between Push Ups
and Plank Row (both involve planking), Thrusters and Air Squats (both are squatting movements). After one round you’ll feel
the compounding challenge of these movement progressions.
Workout #37: FULL BODY
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 35
Windmill 20
Knee Hug 20
Single Leg Squat 10/10
Shoulder Circle (Forward) 25
Shoulder Circle (Backward) 25
Inchworm with Push Up 5
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Push Up 0:40
Thruster Dumbbells 0:40
Plank Row Dumbbells 0:40
Air Squat 0:40
Break 0:30
CONDITIONING Rest for 0:30 between each exercise 4 ROUNDS
Sit Up 0:30
Jump Rope Jump Rope 0:30
Plank 0:30
Burpee 0:30
COOL DOWN 1 ROUND
Pot Stir (Right/Left) 0:30 / 0:30
Hamstring Strech 0:30
Calf Stretch 0:20
Downward Facing Dog 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hip Flexor Stretch (Right/Left) 0:15 / 0:15
Palm Up Chest Extention 0:20
Tricep Extention (Right/Left) 0:20 / 0:20
© 2015 RivalHealth. All Rights Reserved 38
KNOW YOUR PLACE! We keep it simple in the Conditioning circuit, featuring 30-second bursts of Running in Place. That
didn’t seem so bad back in 1st grade gym class, right? Why is it so darned hard now? Suck it up and run your way (in place)
to fitness… keep those knees up!
Workout #38: ARMS-BACK
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 35
Alternating Backwards Lunge 20
High Leg Kick 10
Side Lunge (Right/Left) 10 / 10
Shoulder Circle (Forward) 30
Shoulder Circle (Backward) 30
Inchworm with Push Up 10
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Chair Dip Chair 0:40
Sumo High Pull Dumbbells 0:40
Push Up 0:40
Row (Right/Left) Dumbbells 0:20 / 0:20
CONDITIONING Rest for 0:30 between each exercise 4 ROUNDS
Goblet Squat Dumbbells 0:30
Overhead Lunge Dumbbells 0:30
Run in Place 0:30
COOL DOWN 1 ROUND
Pot Stir (Right/Left) 0:30 / 0:30
Hamstring Strech 0:30
Calf Stretch 0:20
Downward Facing Dog 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hip Flexor Stretch (Right/Left) 0:15 / 0:15
Palm Up Chest Extention 0:20
Tricep Extention (Right/Left) 0:20 / 0:20
39 © 2015 RivalHealth. All Rights Reserved
GREATNESS THRUST UPON YOU! Work your way through the Row, Shoulder Press and Pull Up Strength circuit in
preparation for the main event: Conditioning. Repeat the 5 Sit Up and Thruster circuit, every minute on the minute, as many
time as it takes to complete 100 Thrusters. You will have earned your Downward Facing Dog by the time you’ve finished
this one!
Workout #39: BACK-SHOULDERS
EXERCISE REPS EQUIPMENT DURATION
WARM UP 1 ROUND
Jumping Jacks 30
Run in Place 0:30
Burpee 10
Shoulder Circle (Forward) 30
Shoulder Circle (Backward) 30
Knee Hug 20
High Leg Kick 20
Push Up 10
STRENGTH Rest for 0:20 between each exercise 3 ROUNDS
Row (Right/Left) Dumbbells 0:20 / 0:20
Shoulder Push Press Dumbbells 0:40
Pull Up Pull Up Bar 0:40
Jump Rope Jump Rope 1:00
Break 0:30
CONDITIONING Repeat the circuit every minute. Continue until you’ve completed 100 Thrusters.
Sit Up 5
Thruster As many as possible
Dumbbells
COOL DOWN 1 ROUND
Pot Stir (Right/Left) 0:30 / 0:30
Hamstring Strech 0:30
Calf Stretch 0:20
Downward Facing Dog 0:20
Lunge Stretch/Great Stretch (Right/Left) 0:20 / 0:20
Hip Flexor Stretch (Right/Left) 0:15 / 0:15
Palm Up Chest Extention 0:20
Tricep Extention (Right/Left) 0:20 / 0:20
© 2015 RivalHealth. All Rights Reserved 40