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ContentsThe Workouts 3

Day 1 – Legs & Shoulders 4

Day 2 – Cardio/Sprint Training 5

Day 3 – Chest, Biceps & Core 6


Day 5 – Back & Triceps 9


Day 7 – Rest 10

Day 8 – Legs, Biceps & Core 11

Day 9 - Cardio/Sprint Training 13

Day 10 – Back & Chest 14

Day 11 – Cardio/Plyometrics 15

Day 12 – Shoulders/Triceps/Plyometrics 16

Day 13 – Cardio 18

Day 14 – Rest, Recover and Enjoy Yourself! 18

Day 15 – Legs & Shoulders 19


Day 17 – Back, Triceps & Core 22


Day 19 – Chest & Biceps 25

Day 20 - Cardio/Sprint Training 26

Day 21 – Rest 26

Day 22 – Legs, Shoulders & Core 27

Day 23 – Cardio/Plyometrics 29

Day 24 – Back/Chest 30


Day 26 – Bicep, Triceps & Core 32


Smart Food Timing Sample Days 35

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THE WORKOUTSIf this is your first time going through this program, especially if this is your first time working out, PLEASE pace yourself. I don’t expect or recommend that you go through the entirety of each workout below. Listen to your body. It is far better to ramp up slowly and consistently go through your workouts than it is to overdo the first workout or two.

Make sure you use a weight that challenges you for the specific repetition count.

For cardio days, “sprint” is a relative term. Even if you are walking at a fast pace, make sure it is challenging for YOU!

How to read repetitions per exercise:

1. Single move – ex. Jump Squat 12/12/12 – This means perform 3 sets at 12 repetitions each. Take a 45-60 second break between each set. As you can see, this single move would consist of 3 sets.

2. Superset (2 or more moves) – ex. Jump squat into push-up 12/12, 12/12, 10/10, 8/8 – This means 4 sets. The first and second set will be performed at 12 repetitions each per exercise. For the first set, you will perform 12 jump squats and without rest perform 12 push-ups. Take a 45 second break and move on to the next set.

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1. Combination Move – Dumbbell Squat/Curl/Press (pic. 1) – 15, 12, 10, 6, 12

2. Combination Move – Split Squats with Lateral Shoulder Raise (pic. 2) 15, 15, 15

3. Superset – Jump Squats into Front Raises (pic. 3, pic. 4) – 15/10, 15/10, 15/15

4. Combination Move – Step-ups with shoulder press (pic. 5) 12 per side, 10 per side, 8 per side

5. Lunge Twists (pic. 6) – 25, 25

Day

1 Legs & Shoulders50 Minutes or Less– 45 second breaks

The Moves1 2 3

4 5 6

Squat/Curl/Press Split Squats with Lateral Shoulder Raise Jump Squats

Front Raises Step-ups with Shoulder Press Lunge Twists



• Minute 0-5: Walk or jog at an easy pace – just enough to get warm

• Minute 5-6: Sprint at 50% of max speed for 1 minute

• Minute 6-7: Walk or jog at warm-up pace for 1 minute



• Minute 9-10: Sprint at 100% of max speed for 45 seconds, walk for 15 seconds

• Minute 10-11: Walk for 30 seconds then work back up to a jog




• Minute 14-15: Walk for the full 60 seconds



• Minute 17-18: Walk for an additional 30 seconds, sprint at 100% of max speed for 60 seconds

• Minute 18-19: Continue sprint for 30 seconds, walk for 30 seconds

• Minute 19-25: Walk for at least 2 minutes at a very easy pace, kick out your legs and catch your breath. Stretch!

Day

2

5

Cardio/Sprint Training Treadmill (1.5% incline), Outdoors or Stairs (Stairmaster) – 25 minutes





Day

3 Chest, Biceps & Core 50 Minutes or less – 45 second breaks

1. Combination Move – Incline Curl to Press (pic. 7) – 15, 15, 12, 10

2. Superset - Push-up jacks into Hammer Curls (pic. 8, pic. 9) – 15/15, 15/15, 12/10

3. Superset – Flat Flyes into Bent Over Curls into Russian Twists (pic. 10, pic. 12) – 12/12/30, 10/10/40, 8/8/50

The Moves

7 8 9

10 11 12

Incline Curl to Press Push-up Jacks Hammer Curls

Flat Flyes Bent Over Curls Russian Twists



Day

3 Chest, Biceps & Core 50 Minutes or less – 45 second breaks

4. Superset – V Sit-Ups into single arm planks (pic. 13, pic. 14) – 15 (reps)/30 (seconds per side), 15/30, 15, 30

5. Side Walking Planks with Push-up (pic. 15) – “walk” side to side on your mat and add a push-up at each side. Go until failure for 3 sets.

The Moves

13 14

15

“V” Sit-ups Single-Arm Planks

Side Walking Planks with Push-ups

...continued



















Day

4 Cardio/Sprint Training Treadmill (1.5% incline), Outdoors or Stairs (Stairmaster) – 25 minutes

Note: Use a different form of cardio than Day 2



Day

5 Back & Triceps 50 Minutes or less – 45 second breaks

1. Combination Move - Renegade Rows (pic. 16) -1 push-up for every 2 rows – 12, 10, 10, 8

2. Superset – Pull-downs to Kick Backs (pic. 17, pic. 42) – 15/15, 12/12, 10/10, 15/15

3. Combination Move – Pullovers (pic. 51) – 12, 12, 12

4. Superset – Bent Over Dumbbell Row to Overhead dumbbell extensions (pic. 24, pic. 18) – 15/15, 12/12, 10/10

The Moves

16 17 42

51 24 18

Renegade Rows Pull-Downs Kick Backs

Pullovers Dumbbell Bent-Over Row Overhead Extensions


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Day

Day

6

7

Cardio/Sprint Training Treadmill (1.5% incline), Outdoors or Stairs (Stairmaster) – 25 minutes

Rest






Day

8 Legs, Biceps & Core 50 Minutes or less – 45 second breaks

1. Combination Move + Superset – Walking lunges with curls into Rocking plank

(pic. 19, pic. 20) – 24/45 seconds, 20 reps/45 seconds, 16 reps/30 seconds, 16 reps/30 seconds

2. Combination Move + Superset – Deadlift with Curl and v-sit ups (pic. 21, pic. 13) – 15/15, 12/12, 10/10

The Moves

19 20

21 13

Walking Lunges with Curl Rocking Plank

Deadlift with Curl “V” Sit-ups



Day

83. Combination Move + Superset – Squats with dumbbell Hammer curls into

Russian twists (pic. 22, pic. 12) – 15/40, 12/40, 10/40

4. Burpees (pic. 23) – 20, 15, 10

The Moves

22 12

23

Squat with Dumbbell Hammer Curl Russian Twists

Burpees

...continued

Legs, Biceps & Core 50 Minutes or less – 45 second breaks



















Day

9 Cardio/Sprint Training Treadmill (1.5% incline), Outdoors or Stairs (Stairmaster) – 25 minutes or less

Note: Repeat Day 2 (You should be increasing speed or incline slightly)



Day

10 Back & Chest 50 Minutes or less – 45 second breaks

1. Superset – Dumbbell Bent over rows into Dumbbell Flat Bench Press

(pic. 24, pic. 25) – 15/15, 15/15, 12/12, 10/10

2. Combination Move – Pullovers (pic. 51) 10, 10, 10

3. Superset – Pull-downs into Low to high cables flyes (pic. 17, pic. 26) – 15/15, 12/12, 10/10

4. Combination Move – Renegade Rows - 1 push-up for every 2 rows (pic. 16) – 10, 10, 10

The Moves

24 25 51

17 26 16

Dumbbell Bent-Over Row Dumbbell Flat Bench Press Pullovers

Pull-Downs Low to High Cable Flyes Renegade Rows



Day

11 Cardio/Plyometrics 25 Minutes – 60 second breaks

1. 3 minute light jog warm-up

2. 50 jump rope, 15 jump squats, 50 yard sprint (up), 50 yard sprint (back)

3. Repeat as many times as possible until the 22 minute mark

4. Finish with 3 minute light jog/easy walk cool down

5. Stretch!



Day

12 Shoulders/Triceps/Plyometrics 50 Minutes or less – 45 second breaks

1. Superset – Upright barbell rows/overhead dumbbell tricep extension/alternating

front jump lunge (pic. 27, pic. 18, pic. 28) – 15/15/20, 12/12/20, 10/10/20

2. Superset – Seated “Arnolds”/bench dips/jump squats (pic. 29, pic. 30, pic 3) – 12/15/15, 10/15/15, 8/12/15

The Moves

27 18 28

29 30 3

Upright Barbell Rows Overhead Extensions Alternating Front Jump Lunge

Seated “Arnold” Shoulder Press Bench Dips Jump Squats



Day

12 Shoulders/Triceps/Plyometrics 50 Minutes or less – 45 second breaks

3. Superset – Lateral raises/Kick backs/leap frogs (pic. 31, pic. 42, pic. 32) – 15/15/20,

12/12/20, 10/10/20

4. Finish with treadmill interval sprints. Start with a 2 minute walk/jog at a 3% incline. Next, sprint for 30 seconds at your high speed and jog for 90 seconds. Repeat 3x. Cool down. Stretch and get your post-workout nutrition shake!

The Moves

...continued

31 42

32

Lateral Raises Kick Backs

Leap Frogs



Day

Day

13

14

Cardio 25 Minutes – 60 second breaks

Rest, Recover and Enjoy Yourself!

Note: Perform indoors or outdoors

NOTE: You’re half way there!

1. Warm-up walk/jog for 3 minutes

2. Jump rope as fast as possible for 60 seconds (watch the clock!) Immediately perform as many burpees as you can in 30 seconds. Rest for 60 seconds. Repeat until the 22 minute mark.

3. Cool down with an easy walk and stretch!



Day

15 Legs & Shoulders 50 Minutes or less – 60 second breaks

1. Superset – Leg extension/leg curl/rear shoulder raises

(pic. 33, pic. 34, pic. 35) – 15/15/10, 15/15/10, 12/12/8, 12/12/8

2. Combination Move – Goblet squat to press (pic. 36) – 15, 15, 12, 12

The Moves

33 34

35 36

Leg Extensions Leg Curl

Rear Shoulder Raise Goblet Squat to Press



Day

15 Legs & Shoulders 50 Minutes or less – 60 second breaks

3. Superset – Straight-leg deadlift/front shoulder raises

(pic. 37, pic. 4) – 15/15, 12/12, 10/10

4. Superset – Single-leg step-over exchanges/shoulder jacks (pic. 38, pic. 39) – 20 (per leg)/20, 20/20, 20/20

The Moves

37 4

38 39

Straight Leg Deadlift Front Raises

Single-Leg Step Over Shoulder Jacks

...continued



















Day

16 Cardio 25 minutes

NOTE: Repeat of day 2, but you MUST increase the speed or incline (or both!)



Day

17 Back, Triceps & Core 50 Minutes or less – 60 second breaks

1. Superset – pull-ups (use assistance if needed)/bench dips/V sit-ups (pic. 40, pic. 30, pic. 13) – 15/15/15, 12/15/15, 10/12/15

2. Combination Move + Superset –pull-overs/incline leg raises (pic. 51, pic. 41) – 15/15, 12/12, 10/10

The Moves

40 30 13

51 41

Pull-ups Bench Dips “V” Sit-ups

Pullovers Incline Leg Raise



Day

17 Back, Triceps & Core 50 Minutes or less – 60 second breaks

3. Superset – Bent-over dumbbell rows/kick backs/side raises (pic. 24, pic. 42, pic. 43) – 15/15 (per side)/15 (per side), 12/12/15, 10/10/15

4. Burpees with narrow grip push-ups (pic. 23) – 15, 12, 10

The Moves

24 42

43 23

Dumbbell Bent-Over Row Kick Backs

Side Raises Burpees

...continued



















Day

18 Cardio/Sprint Training Treadmill (1.5% incline), Outdoors or Stairs (Stairmaster) – 25 minutes or less




Day

19 Chest & Biceps 50 minutes or less – 60 second breaks

1. Combination Move – Incline curl to press (pic. 7) – 15, 15, 12, 10

2. Superset – Flat flyes/hammer curls (pic. 10, pic. 9) – 15/15, 15/15, 15/15

3. Superset – Push-up jacks/reverse grip curls (pic. 8, pic. 44) – max rep/15, max rep/15, max rep/15

4. Barbell burpees with push-up and curl (pic. 45) – 15, 12, 10

The Moves

7 10 9

8 44 45

Incline Curl to Press Flat Flyes Hammer Curls

Push-up Jacks Reverse Grip Curls Barbell Burpees with Push-up & Curl



















Day

Day

20

21

Cardio/Sprint Training Treadmill (1.5% incline), Outdoors or Stairs (Stairmaster) – 25 minutes or less

Rest




Day

22 Legs, Shoulders & Core 50 Minutes or less – 60 second breaks

1. Combination Move + Superset – step-ups with shoulder press/oblique sit-ups – 10 per side/15 per side (pic. 5, pic. 46) - 10/15, 10/15

2. Superset – weighted jump squats/single-side shoulder press/hanging leg raise (pic. 3, pic. 47, pic. 48) – 15/15 (per side) /12, 15/12/10, 15/10/10

The Moves

5 46 3

47 48

Step-ups with Shoulder Press Oblique Sit-ups Jump Squats

Single Side Shoulder Press Hanging Leg Raise



Day

22 Legs, Shoulders & Core 50 Minutes or less – 60 second breaks

3. Combination Move + Superset – Deadlift to upright row/Russian twists (pic. 49, pic. 12) – 15/30, 15/30, 15, 30

4. Burpees (pic. 23) – 15, 15, 15

The Moves

49 12

23

Deadlift to Upright Row Russian Twists

Burpees

...continued



Day

23 Cardio/Plyometrics 25 Minutes – 60 second breaks

1. 3 minute light jog warm-up

2. 50 jump rope, 15 jump squats, 50 yard sprint (up), 50 yard sprint (back)

3. Repeat as many times as possible until the 22 minute mark

4. Finish with 3 minute light jog/easy walk cool down

5. Stretch!



Day

24 Back/Chest 50 minutes or less – 60 second breaks

1. Superset – Dumbbell Bent-over rows/incline dumbbell press - use same weight

(pic. 24, pic. 50) – 15/15, 15/15, 12/12, 10/10

2. Superset – pull-downs/low to high cable flyes (pic. 17, pic. 26) – 15/15, 12/12, 12/12, 10/10

3. Combination Move - Pull-overs (pic. 51) – 10, 10, 10

4. Combination Move - Renegade rows - 1 push-up for every 2 rows (pic. 16) – 12, 12, 12

The Moves

24 50 17

26 51 16

Dumbbell Bent-Over Row Incline Dumbbell Press Pull-Downs

Low to High Cable Flyes Pullovers Renegade Rows



Day

25 Cardio 25 Minutes – 60 second breaks

1. Warm-up walk/jog for 3 minutes

2. Jump rope as fast as possible for 60 seconds (watch the clock!) Immediately perform as many burpees as you can in 30 seconds. Rest for 60 seconds. Repeat until the 22 minute mark.

3. Cool down with an easy walk and stretch!

NOTE: Perform indoors or outdoors



Day


1. Superset – Overhead extensions/hammer curls/Russian twists (pic. 18, pic. 9, pic. 12) – 15/15/40, 15/15/40, 10/10/30, 10/10/30

2. Superset – Bench dips/reverse grip curls/V sit-ups (pic. 30, pic. 44, pic. 13) – 15/15/15, 12/12/15, 10/10/15

The Moves

18 9 12

30 44 13

Overhead Extensions Hammer Curls Russian Twists

Bench Dips Reverse Grip Curls “V” Sit-ups



Day


3. Superset – Kick backs/bent over curls/hanging leg raises (pic. 42, pic. 11, pic. 48) – 10/10/10, 10/10/10, 10/10/10

4. Combination Move – barbell burpees with reverse grip push-up and curl (pic. 45) – 15, 12, 10

The Moves

42 11

48 45

Kick Backs Bent Over Curls

Hanging Leg Raise Barbell Burpees with Push-up & Curl

...continued



Day

27 Cardio 25 Minutes – Your Choice!

NOTE: As your last 25 minute cardio session of the month, pick the one that has been most difficult for you.

Finish Strong!



SMART FOOD TIMING SAMPLE DAYS

Note: The following sample days are examples of choices and options I’ve written up for clients based off morning workouts. Keep in mind that when certain foods are consumed differs based off the time of day you’re training and your unique goals. For a personalized program, give us a shout and I’ll personally get you set up.

Strength Training/Circuit Day

6am – 6:15am: Wake-up, morning routine + 2-3 minutes of activity to get HR going (jumping jacks, marches in place, wall squats, incline push-ups etc.)

6:15am: 20oz water, green tea or coffee

6:30am: Protein shake (at least 20g protein) w/ almond milk, kale, blueberries, ½ banana

8:30am: CM class

9:45am: Protein shake (at least 20g protein) w/ almond milk, kale, strawberries, whole banana

12:00pm: Grilled Salmon with lemon-herb quinoa and spinach salad

3:00pm: protein bar (at least 15g protein) w/ red apple (optional if hungry)

6:00pm: Turkey burgers (no bun), roasted veggies (squash, broccoli, mushrooms) and half an avocado

9:00pm: 1 scoop Casein protein powder (20g) and 1 tablespoon peanut/almond butter

10:00pm: Goodnight




Sprint Day

6:00am: Wake-up, morning routine + 2-3 minute of heart rate/metabolism boosting activity

6:015am: 20oz of water, coffee w/ cinnamon or green/black tea

6:30am: 3 egg (2 yolk) omelet w/ spinach, squash, feta cheese and red apple

9:00am: Sprints

10:30am: protein bar (15g protein), handful mixed nuts

12:30pm: Roasted chicken with sweet potato and (light dressing) Caesar salad

3:30pm: greek yogurt w/ a tablespoon of honey and a handful of mixed nuts

6:30pm: grilled flank steak w/ green beans and parmesan, salad w/ vinaigrette

9:00pm: 1 scoop of Casein protein powder (20g) and 1 tablespoon peanut/almond butter

10:00pm: Lights out




Hike Day

7:30am: Wake-up, morning routine + 2-3 minutes of heart rate/metabolism boosting activity

7:45am: 20oz of water, green/black tea or black coffee with cinnamon

8:15am: 1 scoop (20g of protein) protein powder mixed with almond milk, steel cut oatmeal (with 1 tablespoon of honey or sugar-free syrup, mixed berries, 1 tablespoon almond butter and a little almond milk)

10:00am: hike

12:00pm: Chopped chicken and quinoa salad w/ grapes, olive oil, feta cheese and side salad of mixed greens with vinaigrette

3:00pm: protein bar (15g of protein), red apple and handful of mixed nuts

6:00pm: Mahi-mahi with roasted broccolini and Brussels sprouts, arugula salad with lemon vinaigrette, parmesan & diced avocado

9:00pm: 1 scoop of Casein protein powder (20g) and 1 tablespoon peanut/almond butter

10:00pm: Sleep


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