Making the Cut (32 page)

    
DAY 4

CIRCUIT
 1

Dumbbell Presses on Body Ball

Perform 20 repetitions (10 on each arm)

Dumbbell Flys on Body Ball with Crunches

Use half the weight of the Dumbbell Press and perform 15 repetitions

Squats

Perform 50 fast (no added weight)

One-minute sprint at 7 mph (women) or 9 mph (men)

CIRCUIT
 2

Plank

Hold pose for 10 seconds

Close-Grip Push-ups

Perform 5 repetitions

Side Planks with Inner Thigh Raise

Perform 10 repetitions

Flip back into Plank pose and hold for 5 seconds

Close-Grip Push-ups

Perform 5 repetitions

Side Planks with Inner Thigh Raise

Perform 10 repetitions

Flip back into Plank pose and hold for 5 seconds

Burpies

Straight from Plank, perform 10 repetitions

Sumo Squats

Perform 50 repetitions.

One-minute sprint at 7 mph (women) or 9 mph (men)

CIRCUIT
 3

Frog Push-ups

Perform 20 repetitions

Squat Thrusts

Perform 20 repetitions, then hold a static Squat for 30 seconds

W Shoulder Presses with Leg Extension

Perform 10 repetitions on each leg

Jump rope for 1 minute

CIRCUIT
 4

Bench Dips

Perform 20 repetitions

Rope Tricep Presses

Perform repetitions to triceps muscle failure

Static Lunges with Lateral Shoulder Raise

Perform 10 repetitions with each leg forward

Mountain Climbers

Perform repetitions for 1 minute.

CIRCUIT
 5

Jump rope for 1 minute

Bicycle Crunches

Perform 50 repetitions

Extended Plank

Hold pose for 30 seconds

    
DAY 5

CIRCUIT
 1

Wide-Grip Lat Pull-downs (pyramid up with weight)

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

Dumbbell Row

Perform 15 repetitions

Lunges (Basic)

Perform 50 repetitions on alternating legs (25 repetitions on each leg, no added weight)

One-minute hill run at incline 10, speed 5.5 mph (women) or 8 mph (men)

CIRCUIT
 2

Low Dumbbell Rows

Perform 15 repetitions

Seated Hamstring Curls

Perform 15 repetitions

Step-ups

Perform 20 repetitions on each leg (40 total)

One-minute hill run at incline 10, speed 5.5 mph (women) or 8 mph (men)

CIRCUIT
 3

Crab Walk

Go 10 steps forward

Reverse Plank

Perform 5 leg lifts on each leg (10 total)

Crab Walk

Go 10 steps backward

Reverse Plank

Perform 5 leg lifts on each leg (10 total)

Supermans

Perform 20 repetitions, then hold the midpoint position 20 seconds

Reverse Crunches

Perform 25 repetitions

Mountain Climbers

Perform repetitions for 1 minute

CIRCUIT
 4

Pendulum Lunges with Hammer Curls

Perform 10 repetitions on each leg (20 repetitions total)

Hammer Curls

Perform repetitions to bicep muscle failure

Static Lunges with Reverse Cable Fly

Perform 10 repetitions with each leg forward (20 repetitions total)

One-minute hill run at incline 10, speed 5.5 mph (women) or 8 mph (men)

CIRCUIT
 5

One-Leg Pelvic Thrusts

Perform 15 repetitions per leg (30 repetitions total)

Toe Touch Crunches

Perform 25 repetitions

Mountain Climbers

Perform repetitions for 1 minute

    
DAYS 6 AND 7 OFF

    
DAY 8

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 Presses

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 5 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)

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

    
DAY 9

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 15 repetitions, then hold a midpoint position until muscle failure

Seated Hamstring Curls

Perform 15 repetitions

Jumping Lunges

Perform 10 repetitions on each leg

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)