Making the Cut (34 page)

CIRCUIT
 1

Wide-Grip Lat Pull-downs

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, and hold a midpoint position for 30 seconds

Dead Lifts

Perform 10 repetitions

Hamstring Curls

Perform repetitions to muscle failure

CIRCUIT
 2

Seated Cable Rows

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

Lateral Shoulder Raises

Perform 10 repetitions

Lunges (Basic)

Perform 10 repetitions on alternate legs (5 on each leg)

One-Leg Pelvic Thrust

Perform 20 repetitions on each leg

Rock Star Jumps

Perform 20 repetitions

CIRCUIT
 3

Military Shoulder Press Prone on Body Ball

Perform 10 repetitions

Frog Kicks

Perform 20 repetitions

Butt Kicks

Perform repetitions for 1 minute

CIRCUIT
 4

Crossover Lunges with Hammer Curls

Perform 20 repetitions

Bicep Curls

Perform repetitions, alternating arms, to muscle failure

Bicycle Crunches

Perform 25 repetitions

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

CIRCUIT
 5

Rock Star Jumps

Perform 20

Ball Crunches

Perform 20 repetitions

Hanging Abs with a Twist

Perform 15 repetitions on each side

    
DAY 17 OFF

    
DAY 18

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 1 minute

CIRCUIT
 2

Dumbbell Press on Body Ball

Perform 10 reps on 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 19

CIRCUIT
 1

Wide-Grip Lat Pull-downs

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 and hold a midpoint position for 30 seconds

Dead Lifts

Perform 10 repetitions

Hamstring Curls

Perform repetitions to muscle failure

CIRCUIT
 2

Seated Cable Row

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

Lateral Shoulder Raises

Perform 10 repetitions

Lunges (Basic)

Perform 10 repetitions on alternating legs (5 on each leg)

One-Leg Pelvic Thrust

Perform 20 repetitions on each leg

Rock Star Jumps

Perform 20 repetitions

CIRCUIT
 3

Military Shoulder Press Prone on Body Ball

Perform 10 repetitions

Frog Kicks

Perform 20 repetitions

Butt Kicks

Perform for 1 minute

CIRCUIT
 4

Crossover Lunges with Hammer Curls

Perform 20 repetitions

Bicep Curls

Perform repetitions, alternating arms, to muscle failure

Bicycle Crunches

Perform 25 repetitions

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

CIRCUIT
 5

Rock Star Jumps

Perform 20 repetitions

Ball Crunches

Perform 20 repetitions

Hanging Abs with a Twist

    
DAY 20 OFF

    
DAY 21

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 (5 on each side) repetitions

Alternating Dumbbell Press on Body Ball with Elbow Drive

Perform 10 repetitions on each leg (20 total)

Surrenders

Perform 10 repetitions on each leg (20 total)

Side Step Plyos

CIRCUIT
 4

Dips

Perform repetitions to muscle failure

Basic Lunge with Military Shoulder Press

Perform 20 repetitions on each leg

Burpies

Perform 20 repetitions

CIRCUIT
 5

W Shoulder Press with Leg Extension

Perform 10 repetitions on each leg (20 repetitions total)

Rope Tricep Press

Perform 20 repetitions

Straight Leg Squat Thrusts

Perform 30 seconds

Chair Pose

Hold for 30 seconds