Making the Cut (35 page)

Side Plank with Inner Thigh Raise

Perform 10 repetitions on each side (20 repetitions total)

    
DAY 22

CIRCUIT
 1

Medium-Underhand-Grip Pull-downs

Perform repetitions to muscle failure

Seated Cable Rows

Perform to muscle failure and hold a midpoint position on last repetition for 30 seconds

Jump Squat

Perform 15 repetitions

One-Leg Pelvic Thrusts

Perform repetitions to muscle failure

CIRCUIT
 2

Wide-Grip Lat Pull-downs

Perform 20 repetitions

Squat Swings

Perform 10 repetitions

Jumping Lunges

Perform repetitions to muscle failure

CIRCUIT
 3

Plank Rows

Perform 10 repetitions (5 on each arm)

Supermans

Perform 20 repetitions

Squats with Bicep Curls

Perform 10 repetitions

One-minute hill run at incline 15, speed 5 mph (women) or 7 mph (men)

CIRCUIT
 4

Hack Squats

Perform 20 repetitions

Seated Hamstring Curls

Perform repetitions to muscle failure

Hammer Curls

Perform 20 repetitions (10 on each arm)

Jump rope fast for 2 minutes

CIRCUIT
 5

Crossover Lunges with Hammer Curls

Perform 20 repetitions

Ball Crunches

Perform 25 repetitions

Hanging Abs with a Twist

Perform 8 repetitions on each side

One-minute hill run at incline 15, speed 5.5 mph (women) or 7.5 mph (men)

    
DAYS 23 AND 24 OFF

    
DAY 25

CIRCUIT
 1

Decline Dumbbell Press

(warm-up circuit: perform only once)

Perform 20 repetitions

Squats

Perform 50, fast

Step Plyos

Perform for 1 minute

Butt Kicks

Perform for 1 minute

CIRCUIT
 2

Plyo Push-ups

Perform 10 repetitions

Dumbbell Flys on Body Ball with Crunches

Perform 15 repetitions

Leg Extensions (pyramid up with weight)

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

Knee Tuck Jumps

Perform 10 repetitions

Step Plyos

Perform for 30 seconds holding dumbbells in each hand

CIRCUIT
 3

Scorpion Push-ups

Perform 10 repetitions

Alternating Dumbbell Presses on Body Ball with Elbow Drive

Perform 10 repetitions on each arm (20 total)

Surrenders

Perform 20 repetitions on each leg (20 total)

Side Step Plyos

Perform for 30 seconds

CIRCUIT
 4

Dips

Perform repetitions to muscle failure

Basic Lunges with Military Shoulder Press

Perform 20 repetitions on each leg

Burpies

Perform 20 repetitions

CIRCUIT
 5

W Shoulder Presses with Leg Extension

Perform 10 repetitions on each leg (20 repetitions total)

Rope Tricep Presses

Perform 20 repetitions

Straight Leg Squat Thrusts

Perform for 30 seconds

Chair Pose

Hold for 30 seconds

Side Plank with Inner Thigh Raise

Perform 10 repetitions on each side (20 repetitions total)

    
DAY 26

CIRCUIT
 1

Medium-Underhand-Grip Pull-downs

Perform repetitions to muscle failure

Seated Cable Rows

Perform to muscle failure and hold a midpoint position on last repetition for 30 seconds

Jump Squats

Perform 15 repetitions

One-Leg Pelvic Thrusts

Perform repetitions to muscle failure

CIRCUIT
 2

Wide-Grip Lat Pull-downs

Perform 20 repetitions

Squat Swings

Perform 10 repetitions

Jumping Lunges

Perform repetitions to muscle failure

CIRCUIT
 3

Plank Rows

Perform 10 repetitions (5 on each arm)

Supermans

Perform 20 repetitions

Squats with Bicep Curls

Perform 10 repetitions

One-minute hill run at incline 15, speed 5 mph (women) or 7 mph (men)

CIRCUIT
 4

Hack Squats

Perform 20 repetitions

Seated Hamstring Curls

Perform repetitions to muscle failure

Hammer Curls

Perform 20 repetitions (10 on each arm)

Jump rope fast for 2 minutes

CIRCUIT
 5

Crossover Lunges with Hammer Curls

Perform 20 repetitions

Ball Crunches

Perform 25 repetitions

Hanging Abs with a Twist

Perform 8 repetitions

One-minute hill run at incline 15, speed 5.5 mph (women) or 7.5 mph (men)

    
DAYS 27 AND 28 OFF

    
DAY 29

CIRCUIT
 1

Dumbbell Presses

First set perform 15 repetitions

Second set perform 8 repetitions

Third set perform 3–6 repetitions

Dumbbell Flys on Body Ball with Crunches

Perform repetitions to muscle failure

Leg Presses

First set perform 15 repetitions

Second set perform 8 repetitions

Third set perform 3–6 repetitions

Jump Squats

Perform repetitions to muscle failure

Jump rope fast for 2 minutes

CIRCUIT
 2

Close-Grip Push-ups

Perform 10 repetitions on a body ball

Frog Push-ups

Perform 10 repetitions

Bench Dips

Perform repetitions to muscle failure

One-Leg Squats

Perform 10 repetitions per leg, then hold midpoint position on last repetition to muscle failure