Making the Cut (33 page)

Butt Kicks

Perform repetitions for 1 minute

CIRCUIT
 4

Incline Bicep Curls

Perform 10 repetitions on each arm (20 repetitions total)

Pike Crunches

Perform 25 repetitions

Seated Hamstring Curls

Perform 10 repetitions on each leg (20 repetitions total)

Butt Kicks

Perform repetitions for 1 minute

CIRCUIT
 5

Supermans

Hold midpoint position for 1 minute

Boat Pose

Hold pose for 30 seconds

Reverse Plank

Hold for 1 minute

Jump rope for 1 minute

    
DAY 10 OFF

    
DAY 11

CIRCUIT
 1

Scorpion Push-ups

Perform 20 repetitions

Dumbbell Flys on Body Ball with Crunches

Perform 10 repetitions

Leg Extensions (pyramid up with weight)

First set 20 reps; second set 12 reps; third set 6–8 reps

Jump Squats

Perform repetitions to muscle failure

CIRCUIT
 2

Decline Dumbbell Press

10 repetitions on each arm (20 repetitions total)

V Cable Flys

Perform 15 repetitions

Squat Thrusts

Perform 20 repetitions

Side Lunges

Perform 20 repetitions on alternating legs (10 on each leg)

CIRCUIT
 3

Close-Grip Push-ups

Perform as many as you can to muscle failure

Plank-ups

Perform as many as you can to muscle failure

Jump Squats

Perform repetitions to muscle failure

One-Leg Squats

Perform 10 repetitions on each leg (20 repetitions total)

Jumping jacks for 1 minute

CIRCUIT
 4

Military Shoulder Press

Perform 8 repetitions

Wood Choppers

Perform 15 repetitions on each side of the body

Knee Tuck Jumps

Perform 10 repetitions

Static Lunges with Lateral Shoulder Raise

Perform 10 repetitions on each leg

Reverse Crunches

Perform 10 repetitions

Hanging Abs with a Twist

Perform 10 repetitions on each side (20 total)

CIRCUIT
 5

30-second sprints (perform 5 over 5 minutes)

(do circuit only once)

Perform 30 seconds on, 30 seconds off, 9 mph (women) or 12 mph (men)

    
DAY 12

CIRCUIT
 1

Wide-Grip Lat Pull-downs (drop set)

1–3 repetitions at maximum; drop 1/3 of weight, then perform 6–8 more repetitions

Medium-Underhand-Grip Pull-downs

Perform to muscle failure, then hold a midpoint position for 30 seconds

Seated Hamstring Curls

Perform 15 repetitions

Jumping Lunges

Perform 10 repetitions on each leg (20 total)

One-minute hill run at incline 12, speed 6 mph (women) or 8.5 mph (men)

CIRCUIT
 2

Terry Pulls (pyramid up with weight)

First set 20 reps; second set 12 reps; third set 6–8 reps

Standing Lat Pull-downs

Perform 10 repetitions

Back Kicks with Shoulder Press

Perform 10 repetitions on each leg (20 repetitions total)

One-minute hill run at incline 12, speed 6 mph (women) or 8.5 mph (men)

CIRCUIT
 3

Seated Cable Rows

1–3 repetitions at maximum; drop 1/3 of weight, then perform 6–8 more repetitions

Step-ups

Perform 40 repetitions on alternating legs (20 repetitions on each leg)

Butt Kicks

Perform repetitions for 1 minute

CIRCUIT
 4

Incline Bicep Curls

Perform 10 repetitions on each arm (20 repetitions total)

Pike Crunches

Perform 25 repetitions

Seated Hamstring Curls

Perform 10 repetitions on each leg (20 repetitions total)

Butt Kicks

Perform repetitions for 1 minute

CIRCUIT
 5

Supermans

Hold midpoint position for 1 minute

Boat Pose

Hold pose for 30 seconds

Reverse Plank

Hold for 1 minute

Jump rope for 1 minute

    
DAYS 13 AND 14 OFF

    
DAY 15

CIRCUIT
 1

Body Ball Push-ups

Perform 10 repetitions

Push-ups

Perform to muscle failure

Cable Leg Extensions

Perform 10 repetitions on each leg (20 repetitions total)

Step Plyos

Perform for one minute

CIRCUIT
 2

Dumbbell Press on Body Ball

Perform 10 reps alternating arms (5 reps each arm)

Half-Crow Push-ups

Perform 5 repetitions on each leg (10 repetitions total)

Harpies

Perform 20 repetitions

Jump Squats

Perform 10 repetitions

Warrior Pose with Tricep Press

Perform for 30 seconds on each leg

CIRCUIT
 3

Dips

Perform as many as you can to muscle failure

Hanging Abs

Perform 15 repetitions on each side

Static Lunges with Lateral Shoulder Raise

Perform 10 repetitions on each leg (20 total)

Side Step Plyos

Perform for 1 minute

CIRCUIT
 4

Pike Push-ups

Perform 10 repetitions

Squat and Military Shoulder Press

Perform 10 repetitions

Dropsies

Perform 8 repetitions on each leg (16 total)

Jump rope for 1 minute

CIRCUIT
 5

Bench Dips with Feet on Body Ball

Perform 20 repetitions

Bicycle Crunches

Perform 30 scissors

Plank Twists

Perform 20 repetitions on each side (40 total)

Boat Pose

Hold pose for 30 seconds

    
DAY 16