Phase 1
Week 1:
1-1 Chest & Back, Ab Ripper X
2-2 Plyometrics
3-3 Shoulders & Arms, Ab Ripper X
4-4 Yoga X
5-5 Legs & Back, Ab Ripper X
6-6 Kenpo X
7-7 Rest or X Stretch

Week 2:
1-8 Chest & Back, Ab Ripper X
2-9 Plyometrics
3-10 Shoulders & Arms, Ab Ripper X
4-11 Yoga X
5-12 Legs & Back, Ab Ripper X
6-13 Kenpo X
7-14 Rest or X Stretch

Week 3:
1-15 Chest & Back, Ab Ripper X
2-16 Plyometrics
3-17 Shoulders & Arms, Ab Ripper X
4-18 Yoga X
5-19 Legs & Back, Ab Ripper X
6-20 Kenpo X
7-21 Rest or X Stretch

Week 4:
1-22 Yoga X
2-23 Core Synergistics
3-24 Kenpo X
4-25 X Stretch
5-26 Core Synergistics
6-27 Yoga X
7-28 Rest or X Stretch

Phase 2
Week 5:
1-29 Chest, Shoulders & Triceps, Ab Ripper X
2-30 Plyometrics
3-31 Back & Biceps, Ab Ripper X
4-32 Yoga X
5-33 Legs & Back, Ab Ripper X
6-34 Kenpo X
7-35 Rest or X Stretch

Week 6:
1-36 Chest, Shoulders & Triceps, Ab Ripper X
2-37 Plyometrics
3-38 Back & Biceps, Ab Ripper X
4-39 Yoga X
5-40 Legs & Back, Ab Ripper X
6-41 Kenpo X
7-42 Rest or X Stretch

Week 7:
1-43 Chest, Shoulders & Triceps, Ab Ripper X
2-44 Plyometrics
3-45 Back & Biceps, Ab Ripper X
4-46 Yoga X
5-47 Legs & Back, Ab Ripper X
6-48 Kenpo X
7-49 Rest or X Stretch

Week 8:
1-50 Yoga X
2-51 Core Synergistics
3-52 Kenpo X
4-53 X Stretch
5-54 Core Synergistics
6-55 Yoga X
7-56 Rest or X Stretch

Phase 3
Week 9:
1-57 Chest & Back, Ab Ripper X
2-58 Plyometrics
3-59 Shoulders & Arms, Ab Ripper X
4-60 Yoga X
5-61 Legs & Back, Ab Ripper X
6-62 Kenpo X
7-63 Rest or X Stretch

Week 10:
1-64 Chest, Shoulders & Triceps, Ab Ripper X
2-65 Plyometrics
3-66 Back & Biceps, Ab Ripper X
4-67 Yoga X
5-68 Legs & Back, Ab Ripper X
6-69 Kenpo X
7-70 Rest or X Stretch

Week 11:
1-71 Chest & Back, Ab Ripper X
2-72 Plyometrics
3-73 Shoulders & Arms, Ab Ripper X
4-74 Yoga X
5-75 Legs & Back, Ab Ripper X
6-76 Kenpo X
7-77 Rest or X Stretch

Week 12:
1-78 Chest, Shoulders & Triceps, Ab Ripper X
2-79 Plyometrics
3-80 Back & Biceps, Ab Ripper X
4-81 Yoga X
5-82 Legs & Back, Ab Ripper X
6-83 Kenpo X
7-84 Rest or X Stretch

Week 13:
1-85 Yoga X
2-86 Core Synergistics
3-87 Kenpo X
4-88 X Stretch
5-89 Core Synergistics
6-90 Yoga X
7-91 Rest or X Stretch

Phase 1
Week 1:
1-1 Chest & Back, Ab Ripper X
2-2 Plyometrics
3-3 Shoulders & Arms, Ab Ripper X
4-4 Yoga X
5-5 Legs & Back, Ab Ripper X
6-6 Kenpo X
7-7 Rest or X Stretch

Week 2:
1-8 Chest & Back, Ab Ripper X
2-9 Plyometrics
3-10 Shoulders & Arms, Ab Ripper X
4-11 Yoga X
5-12 Legs & Back, Ab Ripper X
6-13 Kenpo X
7-14 Rest or X Stretch

Week 3:
1-15 Chest & Back, Ab Ripper X
2-16 Plyometrics
3-17 Shoulders & Arms, Ab Ripper X
4-18 Yoga X
5-19 Legs & Back, Ab Ripper X
6-20 Kenpo X
7-21 Rest or X Stretch

Week 4:
1-22 Yoga X
2-23 Core Synergistics
3-24 Kenpo X
4-25 X Stretch
5-26 Core Synergistics
6-27 Yoga X
7-28 Rest or X Stretch

Phase 2
Week 5:
1-29 AM: Cardio X PM: Chest, Shoulders & Triceps, Ab Ripper X
2-30 Plyometrics
3-31 AM: Cardio X PM: Back & Biceps, Ab Ripper X
4-32 Yoga X
5-33 AM: Cardio X PM: Legs & Back, Ab Ripper X
6-34 Kenpo X
7-35 Rest or X Stretch

Week 6:
1-36 AM: Cardio X PM: Chest, Shoulders & Triceps, Ab Ripper X
2-37 Plyometrics
3-38 AM: Cardio X PM: Back & Biceps, Ab Ripper X
4-39 Yoga X
5-40 AM: Cardio X PM: Legs & Back, Ab Ripper X
6-41 Kenpo X
7-42 Rest or X Stretch

Week 7:
1-43 AM: Cardio X PM: Chest, Shoulders & Triceps, Ab Ripper X
2-44 Plyometrics
3-45 AM: Cardio X PM: Back & Biceps, Ab Ripper X
4-46 Yoga X
5-47 AM: Cardio X PM: Legs & Back, Ab Ripper X
6-48 Kenpo X
7-49 Rest or X Stretch

Week 8:
1-50 Yoga X
2-51 Core Synergistics
3-52 Kenpo X
4-53 X Stretch
5-54 Core Synergistics
6-55 Yoga X
7-56 Rest or X Stretch

Phase 3
Week 9:
1-57 AM: Cardio X PM: Chest & Back, Ab Ripper X
2-58 AM: Cardio X PM: Plyometrics
3-59 Shoulders & Arms, Ab Ripper X
4-60 AM: Cardio X PM: Yoga X
5-61 AM: Cardio X PM: Legs & Back, Ab Ripper X
6-62 Kenpo X
7-63 Rest or X Stretch

Week 10:
1-64 AM: Cardio X PM: Chest, Shoulders & Triceps, Ab Ripper X
2-65 AM: Cardio X PM: Plyometrics
3-66 Back & Biceps, Ab Ripper X
4-67 AM: Cardio X PM: Yoga X
5-68 AM: Cardio X PM: Legs & Back, Ab Ripper X
6-69 Kenpo X
7-70 Rest or X Stretch

Week 11:
1-71 AM: Cardio X PM: Chest & Back, Ab Ripper X
2-72 AM: Cardio X PM: Plyometrics
3-73 Shoulders & Arms, Ab Ripper X
4-74 AM: Cardio X PM: Yoga X
5-75 AM: Cardio X PM: Legs & Back, Ab Ripper X
6-76 Kenpo X
7-77 Rest or X Stretch

Week 12:
1-78 AM: Cardio X PM: Chest, Shoulders & Triceps, Ab Ripper X
2-79 AM: Cardio X PM: Plyometrics
3-80 Back & Biceps, Ab Ripper X
4-81 AM: Cardio X PM: Yoga X
5-82 AM: Cardio X PM: Legs & Back, Ab Ripper X
6-83 Kenpo X
7-84 Rest or X Stretch

Week 13:
1-85 Yoga X
2-86 Core Synergistics
3-87 Kenpo X
4-88 X Stretch
5-89 Core Synergistics
6-90 Yoga X
7-91 Rest or X Stretch

Phase 1
Week 1:
1-1 Core Synergistics
2-2 Cardio X
3-3 Shoulders & Arms, Ab Ripper X
4-4 Yoga X
5-5 Legs & Back, Ab Ripper X
6-6 Kenpo X
7-7 Rest Or X Stretch

Week 2:
1-8 Core Synergistics
2-9 Cardio X
3-10 Shoulders & Arms, Ab Ripper X
4-11 Yoga X
5-12 Legs & Back, Ab Ripper X
6-13 Kenpo X
7-14 Rest Or X Stretch

Week 3:
1-15 Core Synergistics
2-16 Cardio X
3-17 Shoulders & Arms, Ab Ripper X
4-18 Yoga X
5-19 Legs & Back, Ab Ripper X
6-20 Kenpo X
7-21 Rest Or X Stretch

Week 4:
1-22 Yoga X
2-23 Core Synergistics
3-24 Kenpo X
4-25 X Stretch
5-26 Cardio X
6-27 Yoga X
7-28 Rest Or X Stretch

Phase 2
Week 5:
1-29 Core Synergistics
2-30 Cardio X
3-31 Chest, Shoulders & Triceps, Ab Ripper X
4-32 Yoga X
5-33 Legs & Back, Ab Ripper X
6-34 Kenpo X
7-35 Rest Or X Stretch

Week 6:
1-36 Core Synergistics
2-37 Cardio X
3-38 Chest, Shoulders & Triceps, Ab Ripper X
4-39 Yoga X
5-40 Legs & Back, Ab Ripper X
6-41 Kenpo X
7-42 Rest Or X Stretch

Week 7:
1-43 Core Synergistics
2-44 Cardio X
3-45 Chest, Shoulders & Triceps, Ab Ripper X
4-46 Yoga X
5-47 Legs & Back, Ab Ripper X
6-48 Kenpo X
7-49 Rest Or X Stretch

Week 8:
1-50 Yoga X
2-51 Core Synergistics
3-52 Kenpo X
4-53 X Stretch
5-54 Cardio X
6-55 Yoga X
7-56 Rest Or X Stretch

Phase 3
Week 9:
1-57 Chest & Back, Ab Ripper X
2-58 Cardio X
3-59 Shoulders & Arms, Ab Ripper X
4-60 Yoga X
5-61 Core Synergistics
6-62 Kenpo X
7-63 Rest Or X Stretch

Week 10:
1-64 Chest, Shoulders & Triceps, Ab Ripper X
2-65 Cardio X
3-66 Back & Biceps, Ab Ripper X
4-67 Yoga X
5-68 Core Synergistics
6-69 Kenpo X
7-70 Rest Or X Stretch

Week 11:
1-71 Chest & Back, Ab Ripper X
2-72 Cardio X
3-73 Shoulders & Arms, Ab Ripper X
4-74 Yoga X
5-75 Core Synergistics
6-76 Kenpo X
7-77 Rest Or X Stretch

Week 12:
1-78 Chest, Shoulders & Triceps, Ab Ripper X
2-79 Cardio X
3-80 Back & Biceps, Ab Ripper X
4-81 Yoga X
5-82 Core Synergistics
6-83 Kenpo X
7-84 Rest Or X Stretch

Week 13:
1-85 Yoga X
2-86 Core Synergistics
3-87 Kenpo X
4-88 X Stretch
5-89 Cardio X
6-90 Yoga X
7-91 Rest Or X Stretch

1 Push-Ups
2 Wide Front Pull-Ups
3 Military Push-Ups
4 Reverse Grip Chin-Ups

Water Break

5 Wide Fly Push-Ups
6 Close Grip Overhand Pull-Ups
7 Decline Push-Ups
8 Heavy Pants

Water Break

9 Diamond Push-Ups
10 Lawn Mowers
11 Dive Bomber Push-Ups
12 Back Flys

Water Break

13 Wide Front Pull-Ups
14 Standard Push-Ups
15 Reverse Chin-Ups
16 Military Push-Ups

Water Break

17 Close Grip Overhand Pull-Ups
18 Wide Fly Push-Ups
19 Heavy Pants
20 Decline Push-Ups

Water Break

21 Lawnmowers
22 Diamond Push-Ups
23 Back Flys
24 Dive Bomber Push-Ups

Cool Down

1 Jump Squats
2 Run Stance Squats
3 Airborne Heisman
4 Swing Kicks
5 Jump Squats
6 Run Stance Squats
7 Airborne Heisman
8 Swing Kicks
Water Break
9 Squat Reach Jumps
10 Run Stance, Squat Switch Pickups
11 Double Airborne Heisman
12 Circle Run
13 Squat Reach Jumps
14 Run Stance, Squat Switch Pickups
15 Double Airborne Heisman
16 Circle Run
Water Break
17 Jump Knee Tucks
18 Mary Katherine Lunges
19 Leapfrog Squats
20 Twist Combo
21 Jump Knee Tucks
22 Mary Katherine Lunges
23 Leapfrog Squats
24 Twist Combo
Water Break
25 Rock Star Hops
26 Gap Jumps
27 Squat Jacks
28 Military March
29 Rock Star Hops
30 Gap Jumps
31 Squat Jacks
32 Military March
Water Break
33 Run Squat 180 Jump Switches
34 Lateral Leapfrog Squats
35 Monster Truck Tires
36 Hot Foot (Left)
37 Run Squat 180 Jump Switches
38 Lateral Leapfrog Squats
39 Monster Truck Tires
40 Hot Foot (Right)
Water Break
41 Pitch and Catch
42 Jump Shots
43 Football Hero
Cool Down

1 Alternating Shoulder Press
2 In and Out Bicep Curls
3 Two Arm Tricep Kickbacks
4 Alternating Shoulder Press
5 In and Out Bicep Curls
6 Two Arm Tricep Kickbacks

Ballistic Stretch

7 Deep Swimmer's Press
8 Full Supination Concentration Curls
9 Chair Dips
10 Deep Swimmer's Press
11 Full Supination Concentration Curls
12 Chair Dips

Ballistic Stretch

13 Upright Rows
14 Static Arm Curls
15 Flip Grip Twist Kickbacks
16 Upright Rows
17 Static Arm Curls
18 Flip Grip Twist Kickbacks

Ballistic Stretch

19 Seated Shoulder Flys
20 Crouching Cohen Curls
21 Lying Down Tricep Extensions
22 Seated Shoulder Flys
23 Crouching Cohen Curls
24 Lying Down Tricep Extensions

Ballistic Stretch

Bonus:
25 Straight Arm Shoulder Flys
26 Congdon Curls
27 Side Tri-Rise
28 Straight Arm Shoulder Flys
29 Congdon Curls
30 Side Tri-Rise

Cool Down

1 Mountain Pose
2 Wide Bent Torso Twist
3 Standing Side Stretch
4 Astanga Sun Salutations
5 Runner's Pose
6 Crescent Pose
7 Warrior One
8 Warrior Two
9 Reverse Warrior
10 Triangle Pose
11 Twisting Triangle Pose
12 Chair Pose
13 Twisting Chair Pose

14 Downward Dog With Leg Raise
15 Right Angle Pose
16 Extended Right Angle Pose
17 Right Angle Pose & Grab
18 Downward Dog With Leg Raise
19 Right Angle Pose
20 Extended Right Angle Pose
21 Right Angle Pose & Grab
22 Prayer Twist
23 Side Arm Balance
24 Prayer Twist
25 Side Arm Balance
26 Warrior Three
27 Standing Splits
28 Half Moon
29 Twisting Half Moon
30 Half Moon
31 Twisting Half Moon
32 Last Vinyasa (45 min half way pt)
33 Tree
34 Royal Dancer
35 Standing Leg Extensions
36 Crane
37 Seated Spinal Stretch
38 Cat Stretch
39 Frog
40 Bridge Or Wheel
41 Plough To Shoulder Stand
42 Table
43 Cobbler Pose
44 One Legged Hamstring Stretch
45 Two Legged Hamstring Stretch
46 Boat
47 Half Boat
48 Open Scissors
49 Torso Twist Hold
50 Deep Torso Twist Hold
51 Touch The Sky
52 Side Twist
53 Glute Stretch
54 Happy Baby
55 Child's Pose
56 Shavasana (Corpse Pose)
57 Fetus Pose
58 Lotus (Meditation Pose)

1 Balance Lunges
2 Calf Raise Squats
3 Reverse Chin-Ups
4 Super Skaters
5 Wall Squats
6 Wide Front Pull-Ups
7 Step Back Lunges
8 Alternating Side Lunges
9 Close Grip Overhand Pull-Ups
10 Single Leg Wall Squats
11 Dead Lift Squats
12 Switch Grip Pull-Ups

Water Break

13 Three Way Lunge
14 Sneaky Lunges
15 Reverse Grip Chin-Ups
16 Chair Salutations
17 Toe Roll ISO Lunges
18 Wide Front Pull-Ups
19 Groucho Walk
20 Calf Raises
21 Close Grip Overhand Pull-Ups
22 80-20 Siebers Speed Squats
23 Switch Grip Pull-Ups

Cool Down

1 Twist & Pivot
2 Twist & Pivot w/ Hook & Uppercut
3 Jabs
4 Jab/Cross
5 Jab/Cross/Hook
6 Jab/Cross/Hook/Uppercut

Break

7 Step Drag Punch High & Low
8 Jab/Cross Switch
9 Hook/Uppercut Switch
10 Knee Kicks
11 Ball Kicks
12 Side Kicks

Break

13 Back Kicks
14 Three Direction Kicks
15 High Sword/Low Hammer
16 Step Drag/Claw/Low Punch

Break

17 High Blocks
18 Inward Blo0cks
19 Outward Blocks
20 Downward Blocks
21 Star Blocks

Break

22 High Block/Low Punch
23 Knee/Back Kick
24 Back Knuckle/Back Kick/Back Kick
25 Hook/Uppercut/Low Side Kick
26 Elbow Series
27 Vertical Punches

Cool Down

1 Sun Salutations
2 Neck Stretch
3 Back Up The Car
4 Head Rolls
5 Chest-Back-Shoulder Stretch
6 Topas Shoulder Stretch
7 Wrist-Forearm Flexor Stretch
8 Dreya Forearm Stretch
9 Arm Circles
10 Shoulder Tricep Stretch
11 Ballistic Stretches
12 Standing Side Stretch
13 Rollers
14 Shoulder Stand To Plough
15 Seated Spinal Stretch
16 Cat Stretch
17 Glute Stretch
18 Wide Feet Forward Bend
19 Camel
20 Back Hero
21 Kenpo Quad Stretch
22 Bow
23 Low Squat
24 Frog
25 Single Leg Hamstring Stretch
26 Two Legged Hamstring Stretch
27 Ballistic Hamstring Stretch
28 Split Leg Hamstring Stretch
29 Toe Flexors
30 Downward Dog & Calf Stretch
31 Upward Dog & Ankle Stretch
32 Child's Pose & Side Stretch

1 Stack Foot/Stagger Hands Push-Ups
2 Banana Rolls
3 Leaning Crescent Lunges
4 Squat Run
5 Sphinx Push-Ups
6 Bow To Boat
7 Low Lateral Skaters
8 Lunge & Reach

Water Break

9 Prison Cell Push-Ups
10 Side Hip Raise
11 Squat X-Press
12 Plank To Chaturanga Run
13 Walking Push-Ups
14 Superman Banana
15 Lunge-Kickback-Curl-Press
16 Towel Hopping

Water Break

17 Reach High & Under Push-Ups
18 Steam Engine
19 The Dreya Roll
20 Plank To Chaturanga ISO
21 The Halfback
22 Table Dip Leg Raise

Cool Down

1 Slow Motion 3 In 1 Push-Ups
2 In and Out Shoulder Flys
3 Chair Dips
4 Plange Push-Ups
5 Pike Press
6 Side Tri-Rise
7 Floor Flys
8 Scarecrows
9 Overhead Tricep Extensions
10 Two Twitch Speed Push-Ups
11 Y Press
12 Lying Tricep Extensions

Water Break

13 Side To Side Push-Ups
14 Pour Flys
15 Seated Side Leaning Tricep Extensions
16 One Arm Push Ups
17 Weighted Circles
18 Throw The Bomb
19 Clap or Plyo Push-Ups
20 Slow Mo Throw
21 Front To Back Tricep Extensions
22 One Arm Balance Push-Ups
23 Fly-Row-Press
24 Dumbell Cross Body Blows

Cool Down

1 Wide Front Pull-Ups
2 Lawn Mowers
3 Twenty Ones
4 One Arm Cross Body Curls
5 Switch Grip Pull-Ups
6 Elbow Out Lawn Mowers
7 Standing Bicep Curls
8 One Arm Concentration Curls
9 Corn Cob Pull-Ups
10 Reverse Grip Bent Over Rows
11 Open Arm Curls
12 Static Arm Curls

Water Break

13 Towel Pull-Ups
14 Congdon Locomotive
15 Crouching Cohen Curls
16 Corkscrew Curls
17 Chin-Ups
18 Seated Bent Over Back Flys
19 Curl Up/Hammer Down
20 Hammer Curls
21 Max Rep Pull-Ups
22 Superman
23 In-Out Hammer Curls
24 Strip Set Curls

Cool Down

1 Astanga Sun Salutations
2 Runner's Pose
3 Warrior One
4 Warrior Two
5 Reverse Warrior
6 Ball Kick
7 Hook/Upper-Cut/Side Kick
8 Knuckles/Ball Kick/Back Kick
9 Jab/Cross/Hook/Uppercut
10 Three Direction Kicks
11 Airborne Heisman
12 Swing Kicks
13 Jump Shots
14 Tires
15 Wacky Jacks
16 Airborne Heisman
17 Swing Kicks
18 Jump Shots
19 Tires
20 Wacky Jacks
21 Squat Cross X-Press
22 Steam Engine
23 The Dreya Roll
24 Squat Run
25 Superman/Banana

Cool Down

1 In and Outs
2 Bicycle (fwd)
3 Bicycle (rev)
4 Crunchy Frog
5 Wide Leg Sit-Ups
6 Fifer Scissors
7 Hip Rock N' Raise
8 Pulse-Ups
9 V-Up Roll Ups
10 Oblique V-Ups
11 Leg Climbs
12 Mason Twist