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WORKOUTS: BY DAY (ADVANCED)

Some of the exercises will use a chair. Make sure the chair you are using does not have wheels. If it does, lean it against a wall or stable surface so it does not slide. If a sturdy chair is not available, we recommend that you use a sturdy desk, table or bench. For demo purposes, we will be using a chair.

Don’t forget to hydrate with water every 10–15 minutes during the workouts, especially on cardio days!

LEVEL

Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

SERIES

1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

DAY

Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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Day 6

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Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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Day 6

EXERCISE

  1. Squat and Press

  2. Incline Pushup

  3. Body Weight Squat with Calf Raise

  4. Reverse Lunge

  5. Wall Triceps Press

  6. 4-Way Hip

 

  1. Jump Squat

  2. Standing Side Bend with Weight

  3. High Knees

  4. Seated In and Out

  5. Chair Plank

  6. Jumping Lunge

  7. Quick Feet

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  1. Dip

  2. Close Grip Incline Pushup with 1-Second Pause

  3. Split Squat

  4. Sumo Squat

  5. Seated Back Extension with Isometric Hold

  6. Seated Reverse Fly

  7. Squat and Press

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  1. Assisted Burpee

  2. Seated Bicycle Crunch

  3. Seated Scissor Kick

  4. Torso Twist

  5. Jumping Jack

  6. Butt Kick

  7. Power Walk Around the Office

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  1. Squat and Press

  2. Incline Pushup

  3. Renegade Book Curl

  4. Lateral Lunge

  5. Single Leg Straight Leg Dead Lift

  6. Reverse Fly Row

  7. Chair Sit and Stand

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  1. Butt Kick

  2. Chair Plank

  3. Speed Squat

  4. Seated In and Out

  5. Seated Russian Twist

  6. Quick Feet

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  1. Good Morning with 1-Second Pause

  2. Reverse Lunge and Press

  3. Wall Sit with Side Raise

  4. Diamond Incline Pushup

  5. Concentration Curl 21

  6. Jump Squat

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  1. Butt Kick

  2. Torso Twist

  3. Side-to-Side Hop

  4. Seated In and Out

  5. Forward and Backward Hop

  6. Floating Chair

  7. Chair Sit and Stand

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  1. Squat and Push

  2. Close Grip Incline Pushup with 1-Second Pause

  3. Pistol Squat

  4. Butterfly

  5. Single Leg Hip Extension

  6. Shoulder Sleeper

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  1. Chair Mountain Climber

  2. Tuck Jump

  3. Speed Squat

  4. Seated In and Out

  5. Right Side Plank with Hip Lift

  6. Left Side Plank with Hip Lift

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  1. Seated Back Rotation

  2. Lateral Incline Pushup

  3. Pistol Squat

  4. Y-Raise with Weight

  5. Decline Pushup

  6. Reverse High Fly

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  1. Butt Kick

  2. Torso Twist

  3. High Knee

  4. Seated Scissor Kick

  5. Quick Feet

  6. Floating Chair

SETS/REPS

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each for speed

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each leg

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

 

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

3-5 minutes minimum

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2 Sets / 30 seconds each movement

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

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2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 25-30 reps

2-3 Sets / 40-60 seconds

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2–3 Sets / 21 reps total

2-3 Sets / 10-15 reps

 

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 20-40 seconds

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps each side 

2-3 Sets / 10-15 reps

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2-3 Sets / 40-60 seconds

2-3 Sets / 20-40 seconds 

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps 

2-3 Sets / 20-40 seconds 

2-3 Sets / 20-40 seconds

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2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

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2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

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