AAA
PHASE 1 | PEAK WEEK | DAY 75
2 SETS • 15 REPS | TRACKER SHEET
DATE:
SERIES 1 SET 1 SET 2
Upright Row W W
Bent Over Fly W W
Frog Sliders
Glute Bridge w/Loop RL RL
SERIES 2 SET 1 SET 2
Push-Up
Skull Crushers W W
Weighted Ab Sit-Up W W
Quad Ped Heel Press RL RL
SERIES 2 SET 1 SET 2
Bent Over Row W W
Hammer Curl W W
Knee Tucks
Fire Hydrant RL RL
EQUIPMENT:
W=Weights (light, medium, heavy), RL=Resistance Loops (yellow, green, blue), Strength Slides, Mat (optional)
© 2018 Beachbody, LLC. All rights reserved.
LEGS
PHASE 1 | PEAK WEEK | DAY 77
3 SETS • 10 REPS | TRACKER SHEET
DATE:
SERIES 1 SET 1 SET 2 SET 3
Reverse Lunges W W W
Squats W W W
Curtsy Lunges W W W
SERIES 2 SET 1 SET 2 SET 3
Sumo Squats W W W
Front Diagonal Lunges W W W
Twisting Back Angle Lunge W W W
SERIES 3 SET 1 SET 2 SET 3
Single-Leg Good Morning W W W
Hip Hinge W W W
Buddha Squats W W W
EQUIPMENT:
W=Weights (light, medium, heavy)
© 2018 Beachbody, LLC. All rights reserved.
TOTAL BODY CORE
PHASE 3 | PEAK WEEK | DAY 78
2 SETS • 15 REPS | TRACKER SHEET
DATE:
SERIES 1: SHOULDERS SET 1 SET 2
Surrender to Shoulder Press W W
Quad Ped Crawl RL RL
Burpee Sliders
SERIES 2: BACK SET 1 SET 2
Bent Over Row Tap Back W W
Squat Tabletop Row RL RL
Saw on Sliders
SERIES 3: CHEST SET 1 SET 2
Modified ½ Turkish Push-Up W W
Side Reach Push-Up
V Crunch to Scissor Crunch RL RL
SERIES 4: BICEPS SET 1 SET 2
Runner’s Lunge Curl RL RL
Static Sumo Hammer Curl W W
Slider Crawl Outs
SERIES 5: TRICEPS SET 1 SET 2
Tricep Push-Up, Knee Tuck
Squat Hold Kick Backs RL RL
Weighted Windmills W W
EQUIPMENT:
W=Weights (light, medium, heavy), RL=Resistance Loops (yellow, green, blue), Strength Slides, Mat (optional)
© 2018 Beachbody, LLC. All rights reserved.
BOOTY
PHASE 2 | PEAK WEEK | DAY 80
3 SETS • 10 REPS | TRACKER SHEET
DATE:
SERIES 1: STANDING SET 1 SET 2 SET 3
Squat to Hinge W RL W RL W RL
Curtsy Lunge Lift W RL W RL W RL
Rotating Back Side Lunge W RL W RL W RL
SERIES 2: LOOPS SET 1 SET 2 SET 3
Heel Press Up on Angle RL RL RL
Single-Leg Hamstring Curl RL RL RL
Bear Fire Hydrant RL RL RL
SERIES 3: WEIGHTED SET 1 SET 2 SET 3
KB Swings W W W
Sumo Hinge W W W
Reverse Lunge W W W
SERIES 4: FLOOR WEIGHTED SET 1 SET 2 SET 3
Single-Leg Bridge W W W
Press Up & Overs W W W
Camels W W W
EQUIPMENT:
W=Weights (light, medium, heavy), RL=Resistance Loops (yellow, green, blue), Mat (optional)
© 2018 Beachbody, LLC. All rights reserved.
