Program Description

This program is designed to be performed with minimum to no equipment within the comfort of
your home. These workouts are structured to create the endurance necessary for muscle
growth. You will increase endurance, develop lean muscle mass, and improve neuronal
connections.
What you need to do
1. Record a short (60-90 second) video about your expectations from this program.
Mention the date you started this program and post it in the group.
2. BE CONSISTENT! If you skip a day, don’t stop! Go back and complete it. The only way
to see results is by fighting the excuses, focusing on your why, and seeking inspiration
from other members!
3. Post short clips of each workout in the group and on IG (tag @tfj_ceo & @bam_baam1)
and your accountability partner.
4. Check your diet! Make sure your eating is consistent with what your goal is.
5. Write down how many reps and sets you actually perform, if you do more/less than what 
is shown in the program make a note. If any modifications are made to the workout, 
please make a note of the details. Data tracking is MAJOR!

Recommended Equipment​ -​ Pull Up bar, dip bars, resistance bands, and a floor mat. ​Click
here to view recommended brands.

Terminology Explanation​ -​ Repetitions/Reps:​ T

​ he amount of times a movement can be
executed during a set. (Example: Performing pushups 10 times/reps)
Set:​ A group of repetitions that are performed consecutively. (Example: Performing pushups 10
times/reps, with a rest period following the completion of those 10 reps would conclude a single
set. Repeating this process would be considered a number of sets. Perform pushups for 10 reps
x 3 Sets)
Volume:​ ​The total amount of load moved in a workout session and/or the total number of
repetitions completed in a workout session. (Example: The total number of reps performed in
each set times the number of sets.)
 Day  Description 
Week 1  Lesson of the day: Wellness Is A Lifestyle 
Watch This Video​ <--Click Here 
1 | Upper/Lower Split 
Workout Description: T ​ his is an upper and lower split workout which focuses on 
increasing endurance and building lean muscle mass. 
 
Note:  
- Please record a short video to post in the group.  
-Write down how many reps and sets you actually perform. If any modifications 
are made to the workout, please make a note of the details. Data tracking is 
MAJOR! 
 
The Workout: 
Warm Up: 5 ​ -7 minutes 
Exercise #1: N ​ egative Pull Ups - 10 Reps x 4 sets (3 Second Negative) | ​Rest 
Period​: 90 seconds 
E
​ xercise #2: D ​ ecline Push Ups - 30 Pushups x 8 Sets | ​Rest Period​: 60 seconds 
Exercise #3: L ​ unges - 15 Reps (ea.) x 3 sets | ​Rest Period​: 60 seconds 
Exercise #4:​ Elevated Unilateral Glute Bridge - 8 Reps (ea) x 3 sets | R ​ est Period​: 30 
seconds 
Exercise #5: G ​ lute Bridge - 10 Reps x 4 sets | ​Rest Period​: 60 seconds 
Exercise #6: I​ nverted Rows - 12 Reps x 3 sets | ​Rest Period​: 60 seconds 
Exercise #7: C ​ alve Jumps - 50 Reps x 4 sets | ​Rest Period​: 30 seconds 
Exercise #8: C ​ alve Raises - 20 Reps x 5 sets| ​Rest Period​: 60 seconds 
Cool Down/Stretch:​ 10-15 minutes 
Workout Video​ ​←Click Here 

Week 1  Lesson of the day: Guaranteed Results! 

Watch This Video ←​ Click Here 
2 | Leg Focused 
Workout Description: T ​ he purpose of this workout is to focus on muscle building 
explosive strength for the legs. 
 
The Workout:
Warm up: ​5-7 minutes
Exercise #1: ​Squats | 50 > 10 reps ​| R
​ est Period​: 90 seconds
Exercise #2: ​Kneeling jumps | 10 reps x 3 sets ​| ​Rest Period​: 90 seconds
Exercise #3: ​Bulgarian Squats | 10 reps ea. x 3 sets ​| R ​ est Period​: 90 seconds
Exercise #4: ​Glute Bridges | 15 reps x 4 sets ​| ​Rest Period​: 60 seconds
Exercise #5: ​Unilateral Glute Bridges | 10 reps x 3 sets ​| R​ est Period​: 30 seconds
Exercise #6: ​Pistol squats | 10 reps ea. x 3 sets ​| ​Rest Period​: 60 seconds
Exercise #7: ​Jump squats | 15 reps x 4 sets ​| R​ est Period​: 90 seconds
Cool Down/Stretch:​ 5-10 minutes
Workout Video​ <--Click Here 

Week 1  Lesson of the day: Calisthenics can’t build bigger legs? 

Watch This Video ←​ Click Here 
3 | Anterior Upper Body   
Workout Description:​ The purpose of this workout is to focus on building the 
muscles and developing the strength of the chest, shoulders, core, and arms. Also 
to increase the body's metabolic rate. 
 
The Workout: 
Warmup:​ 5-7 minutes 
Exercise #1​: 30 Pushups on the minute for 30 minutes 
Exercise #2:​ Triceps Bench Dips - 12 reps x 5 sets 
Cool Down/Stretch: 1 ​ 0-15 minutes 
Workout Video​ ​<---Click Here 

Week 1  Lesson of the day:​ Why am I sore? It’s because of DOMS! 

Watch this video​ ← Click Here 
4 | Rest Day 
What’s up team! Rest is just as important as physical training. Especially as 
intensity increases. 

The workouts produce the stimulus for growth and during rest, your body is able to 
repair and become stronger. Without rest, you will not see the results you want. 

Today is a rest day. Focus on stretching, refueling your body and your goals! 

Training will commence tomorrow! Stay strong. It’s just the warm up! 🔥 
Week 1  Workout Description: T ​ he purpose of this workout is to focus on developing deep 
core muscles. Improve metabolic function, posture, stability, and overall 
5 | Core Focused  performance! Don’t neglect the core! 
 
The Workout 
Warmup:​ 5-7 minutes 
Exercise #1:​ 2 half burpees x 2 jumping jacks - 1 Minute AMRAP x 3 Sets | R ​ est 
Period​: 90 seconds 
Exercise #2:​ 2 Toe reaches x 4 Russian twists - 1 Minute AMRAP x 3 Sets | R ​ est 
Period​: 90 seconds 
Exercise #3:​ High/Low planks x shoulder taps- 1 Minute AMRAP x 3 Sets | R ​ est 
Period​: 90 seconds 
Exercise #4:​ Pike Plank - 15 reps x 4 sets | R
​ est Period​: 90 seconds 

 
Cool Down/Stretch: 1 ​ 0-15 minutes 
Workout Video <--Click Here

Week 1  Lesson of the day: The BEST methods to improve your pullup count 
Watch this video​ ← Click Here 
6 | Posterior Focused 
Workout Description:​ The exercises in this workout is focused on building the 
muscles of the posterior chain.  
 
The Workout 
Warmup:​ 5-7 minutes 
Exercise #1:​ 10 pullups x 15 inverted rows - 6 sets | R
​ est Period​: 60 seconds 
 Exercise #2: P​ ullups 10 second hold chin over bar | 5 sets | ​Rest Period​: 90 
seconds 
Exercise #3:​ Kickbacks - 12 Reps (ea) x 4 Sets | ​Rest Period​: 90 seconds 

 
Cooldown/Stretch: 1 ​ 0-15 minutes 
Workout Video <--Click Here

Week 1  Lesson of the day:​ The problem with calisthenics? The importance of structural 

 
balance. 
7 | Rest Day  Watch this video​ ← Click Here

Another rest day! Yes, you may feel like “no days off” is the mentality necessary to 
level up. Not when it comes to a rest day after putting your body through such 
intense work!  

Today ESSENTIAL. Focus on stretching, foam rolling, nutrition etc! 

Training will commence tomorrow! Stay strong. It’s just the warm up! 🔥 
Week 2  Welcome to Week 2! All routines from week 1 will be repeated. Perform the same 
amount of reps and sets as you performed in the first week (even if you modified 
8 | Upper/Lower Split  it, follow the reps/sets that you modified it to). We follow the progressive 
  overload structure. Don’t rush, the gains are guaranteed once you’re consistent! 

Workout Description: T ​ his is an upper and lower split workout which focuses on 
increasing endurance and building lean muscle mass. 
 
The Workout: 
Warm Up: 5 ​ -7 minutes 
Exercise #1: N ​ egative Pull Ups - 10 Reps x 4 sets (3 Second Negative) | ​Rest 
Period​: 90 seconds 
E
​ xercise #2: D ​ ecline Push Ups - 30 Pushups x 8 Sets | ​Rest Period​: 60 seconds 
Exercise #3: L ​ unges - 15 Reps (ea.) x 3 sets | ​Rest Period​: 60 seconds 
Exercise #4:​ Elevated Unilateral Glute Bridge - 8 Reps (ea) x 3 sets | R ​ est Period​: 30 
seconds 
Exercise #5: G ​ lute Bridge - 10 Reps x 4 sets | ​Rest Period​: 60 seconds 
Exercise #6: I​ nverted Rows - 12 Reps x 3 sets | ​Rest Period​: 60 seconds 
Exercise #7: C ​ alve Jumps - 50 Reps x 4 sets | ​Rest Period​: 30 seconds 
Exercise #8: C ​ alve Raises - 20 Reps x 5 sets| ​Rest Period​: 60 seconds 

 
Cool Down/Stretch:​ 10-15 minutes 
Workout Video​ ​←Click Here

Week 2  Workout Description: T​ he purpose of this workout is to focus on muscle building 

explosive strength for the legs. 
9 | Leg Focused   
The Workout:
Warm up: ​5-7 minutes
Exercise #1: ​Squats | 50 reps x 40 reps x 30 reps x 20 reps x 10 reps ​| R ​ est 
Period​: 90 seconds
Exercise #2: ​Kneeling jumps | 10 reps x 3 sets ​| ​Rest Period​: 90 seconds
Exercise #3: ​Bulgarian Squats | 10 reps ea. x 3 sets ​| R
​ est Period​: 90 seconds
 Exercise #4: ​Glute Bridges | 15 reps x 4 sets ​| ​Rest Period​: 60 seconds
Exercise #5: ​Unilateral Glute Bridges | 10 reps x 3 sets ​| R​ est Period​: 30 seconds
Exercise #6: ​Pistol squats | 10 reps ea. x 3 sets ​| ​Rest Period​: 60 seconds 
Exercise #7: ​Jump squats | 15 reps x 4 sets ​| R
​ est Period​: 90 seconds
Cool Down/Stretch:​ 5-10 minutes
Workout Video​ <--Click Here 

Week 2  Workout Description:​ The purpose of this workout is to focus on building the 
muscles and developing the strength of the chest, shoulders, core, and arms. Also 
10 | Anterior Upper Body  to increase the body's metabolic rate. 
 
The Workout: 
Warmup:​ 5-7 minutes 
Exercise #1​: 30 Pushups on the minute for 30 minutes 
Exercise #2:​ Triceps Bench Dips - 12 reps x 5 sets 
Cool Down/Stretch: 1 ​ 0-15 minutes 
Workout Video​ ​<---Click Here 

Week 2  Lesson of the day: ​Improve your posture!  

Watch this video​ ← Click Here 
11 | Rest Day 
What’s up team! Rest is just as important as physical training. Especially as 
intensity increases. 

The workouts produce the stimulus for growth and during rest, your body is able to 
repair and become stronger. Without rest, you will not see the results you want. 

Today is a rest day. Focus on stretching, refueling your body and your goals! 

Training will commence tomorrow! Stay strong. It’s just the warm up! 🔥 
Week 2  Workout Description: T ​ he purpose of this workout is to focus on developing deep 
core muscles. Improve metabolic function, posture, stability, and overall 
12 | Core Focused  performance! Don’t neglect the core! 
 
The Workout 
Warmup:​ 5-7 minutes 
Exercise #1:​ 2 half burpees x 2 jumping jacks - 1 Minute AMRAP x 3 Sets | R ​ est 
Period​: 90 seconds 
Exercise #2:​ 2 Toe reaches x 4 Russian twists - 1 Minute AMRAP x 3 Sets | R ​ est 
Period​: 90 seconds 
Exercise #3:​ High/Low planks x shoulder taps- 1 Minute AMRAP x 3 Sets | R ​ est 
Period​: 90 seconds 
Exercise #4:​ Supermans - 15 reps x 4 sets | R​ est Period​: 90 seconds 
Cool Down/Stretch: 1 ​ 0-15 minutes 
Workout Video <--Click Here 
 
 
 Week 2  Workout Description:​ The exercises in this workout is focused on building the 
muscles of the posterior chain.  
13 | Posterior Focused   
The Workout 
Warmup:​ 5-7 minutes 
Exercise #1:​ 10 pullups x 15 inverted rows - 6 sets | R
​ est Period​: 60 seconds 
Exercise #2: P​ ullups 10 second hold chin over bar | 5 sets | ​Rest Period​: 90 
seconds 
Exercise #3:​ Kickbacks - 12 Reps (ea) x 4 Sets | ​Rest Period​: 90 seconds 

 
Cooldown/Stretch: 1 ​ 0-15 minutes 
Workout Video <--Click Here

Week 2  Another rest day! Yes, you may feel like “no days off” is the mentality necessary to 
level up. Not when it comes to a rest day after putting your body through such 
14 | Rest Day  intense work!  

Today ESSENTIAL. Focus on stretching, foam rolling, nutrition etc! 

Training will commence tomorrow! Stay strong. It’s just the warm up! 🔥 
Week 3  Workout Description: T ​ his is an upper and lower split workout which focuses on 
increasing endurance and building lean muscle mass. 
15 | Upper/Lower Split   
The Workout: 
Warm Up: 5 ​ -7 minutes 
Exercise #1: N ​ egative Pull Ups - 15 Reps x 4 sets (3 Second Negative) | ​Rest 
Period​: 90 seconds 
Exercise #2: D ​ ecline Push Ups - 30 Pushups x 8 Sets | ​Rest Period​: 60 seconds 
Exercise #3: L ​ unges - 15 Reps (ea.) x 3 sets | ​Rest Period​: 60 seconds 
Exercise #4:​ Elevated Unilateral Glute Bridge - 8 Reps (ea) x 3 sets | R ​ est Period​: 30 
seconds 
Exercise #5: G ​ lute Bridge - 10 Reps x 4 sets | ​Rest Period​: 60 seconds 
Exercise #6: I​ nverted Rows - 12 Reps x 3 sets | ​Rest Period​: 60 seconds 
Exercise #7: C ​ alve Jumps - 50 Reps x 4 sets | ​Rest Period​: 30 seconds 
Exercise #8: C ​ alve Raises - 20 Reps x 5 sets| ​Rest Period​: 60 seconds 
Cool Down/Stretch:​ 10-15 minutes 
Workout Video​ ​←Click Here 

Week 3  Workout Description: T ​ he purpose of this workout is to focus on muscle building 

explosive strength for the legs. 
16 | Leg Focused   
The Workout:
Warm up: ​5-7 minutes
Exercise #1: ​Glute Bridge | 25 reps x 5 sets ​| ​Rest Period​: 90 seconds
Exercise #2: ​Squats | 25 reps x 12 sets ​| R
​ est Period​: 90 seconds
Exercise #3: ​Reverse Glute Raise | 15 reps x 4 sets ​| R ​ est Period​: 90 seconds
Exercise #4: ​Single leg balancing | 60 seconds ea. leg x 4 sets ​| R ​ est Period​: 60 
seconds
Exercise #5: ​Reverse Lunges | 10 reps x 3 sets ​| R ​ est Period​: 30 seconds
 Exercise #6: ​Jump squats | 15 reps x 4 sets ​| R
​ est Period​: 90 seconds
Cool Down/Stretch:​ 5-10 minutes
Workout Video​ <--Click Here 

Week 3  Workout Description:​ The purpose of this workout is to focus on building the 
muscles and developing the strength of the chest, shoulders, core, and arms. Also 
17 | Anterior Upper Body  to increase the body's metabolic rate. 
 
The Workout: 
Warmup:​ 5-7 minutes 
 
Exercise explanation: Push ups variations for each pushup exercises (Set #1 
diamond pushups, Set #2 wide pushups, Set #3 negative push ups)  
Exercise #1​: Feet elevated push-ups - 50 Reps x 3 sets 
Exercise #2: S​ tandard push-ups - 50 Reps x 3 sets 
Exercise #2:​ Hands elevated push-ups - 50 Reps x 3 sets 
Exercise #3:​ Triceps Bench Dips - 15 reps x 5 sets 
Cool Down/Stretch: 1 ​ 0-15 minutes 
Workout Video​ ​<---Click Here 

Week 3   

18 | Rest Day 
Week 3  Workout Description: T ​ his is an upper and lower split workout which focuses on 
increasing endurance and building lean muscle mass. It’s highly recommended 
19 | Posterior Upper Body  that you have resistance bands for this workout. You’ll find bands ​here​. 
 
The Workout: 
Warm Up: 5 ​ -7 minutes 
Exercise #1: I​ nverted Rows (or band rows Rotations) - 12 Reps x 4 sets (3 Second 
Negative) | R ​ est Period​: 90 seconds 
Exercise #2: ​ Facedown pullups x unilateral - 21 reps x 8 Sets | ​Rest Period​: 90 
seconds 
Exercise #3:​ Isometric facedown pullups - 8 Reps (5 sec hold) x 3 sets | R ​ est 
Period​: 30 seconds 
Exercise #4: S ​ upermans - 10 Reps x 4 sets | ​Rest Period​: 60 seconds 
Exercise #5: H ​ op twist - 30 Twists x 3 sets 
Cool Down/Stretch:​ 10-15 minutes 
Workout Video​ ​←Click Here 

Week 3   

20 | Rest Day 
Week 3  Workout Description: P​ ay attention to rep and set increases for this day.​ ​This is an 
upper and lower split workout which focuses on increasing endurance and 
21 | Upper/Lower Split  building lean muscle mass. 
 
The Workout: 
 Warm Up: 5 ​ -7 minutes 
Exercise #1: N ​ egative Pull Ups - 10 Reps x 5 sets (5 Second Negative) | ​Rest 
Period​: 3 minutes 
Exercise #2: D ​ ecline Push Ups - 35 Pushups x 8 Sets | ​Rest Period​: 60 seconds 
Exercise #3: L ​ unges - 20 Reps (ea.) x 4 sets | ​Rest Period​: 60 seconds 
Exercise #4:​ Elevated Unilateral Glute Bridge - 8 Reps (ea) x 3 sets | R ​ est Period​: 30 
seconds 
Exercise #5: G ​ lute Bridge - 10 Reps x 4 sets | ​Rest Period​: 60 seconds 
Exercise #6: I​ nverted Rows - 12 Reps x 3 sets | ​Rest Period​: 60 seconds 
Exercise #7: C ​ alve Jumps - 50 Reps x 4 sets | ​Rest Period​: 30 seconds 
Exercise #8: C ​ alve Raises - 20 Reps x 5 sets | ​Rest Period​: 60 seconds 

Week 4  Workout Description: T ​ he purpose of this workout is to focus on muscle building 

explosive strength for the legs. 
22 | Leg Focused   
The Workout:
Warm up: ​5-7 minutes
Exercise #1: ​Squats | 50 reps x 40 reps x 30 reps x 20 reps x 10 reps ​| R ​ est 
Period​: 90 seconds 
Exercise #2: S​ quats | 10 reps x 20 reps x 30 reps x 40 reps x 50 reps ​ ​| R​ est Period​: 
90 seconds 
Exercise #3: ​Kneeling jumps | 10 reps x 3 sets ​| ​Rest Period​: 90 seconds
Exercise #4: ​Bulgarian Squats | 10 reps ea. x 3 sets ​| R ​ est Period​: 90 seconds
Exercise #5: ​Glute Bridges | 15 reps x 4 sets ​| ​Rest Period​: 60 seconds
Exercise #6: ​Unilateral Glute Bridges | 10 reps x 3 sets ​| R​ est Period​: 30 seconds
Exercise #7: ​Pistol squats | 10 reps ea. x 3 sets ​| ​Rest Period​: 60 seconds 
Exercise #8: ​Jump squats | 15 reps x 4 sets ​| R​ est Period​: 90 seconds
Cool Down/Stretch:​ 5-10 minutes
Workout Video​ <--Click Here 

Week 4   

23 | Rest Day 
Week 4  Workout Description: T ​ his is an upper and lower split workout which focuses on 
increasing endurance and building lean muscle mass. 
24 | Upper/Lower Split   
The Workout: 
Warm Up: 5 ​ -7 minutes 
Exercise #1: N ​ egative Pull Ups - 15 Reps x 4 sets (3 Second Negative) | ​Rest 
Period​: 90 seconds 
Exercise #2: D ​ ecline Push Ups - 30 Pushups x 8 Sets | ​Rest Period​: 60 seconds 
Exercise #3: L ​ unges - 15 Reps (ea.) x 5 sets | ​Rest Period​: 60 seconds 
Exercise #4:​ Elevated Unilateral Glute Bridge - 8 Reps (ea) x 4 sets | R ​ est Period​: 30 
seconds 
Exercise #5: G ​ lute Bridge - 12 Reps x 4 sets | ​Rest Period​: 60 seconds 
Exercise #6: I​ nverted Rows - 15 Reps x 3 sets | ​Rest Period​: 60 seconds 
Exercise #7: C ​ alve Jumps - 50 Reps x 5 sets | ​Rest Period​: 30 seconds 
Exercise #8: C ​ alve Raises - 20 Reps x 5 sets| ​Rest Period​: 60 seconds 
Cool Down/Stretch:​ 10-15 minutes 
 Workout Video​ ​←Click Here 

Week 4  Workout Description: T ​ he purpose of this workout is to focus on muscle building 

explosive strength for the legs. 
25 | Leg Focused   
The Workout:
Warm up: ​5-7 minutes
Exercise #1: ​Glute Bridge | 25 reps x 5 sets ​| ​Rest Period​: 90 seconds
Exercise #2: ​Squats | 35 reps x 12 sets ​| R
​ est Period​: 90 seconds
Exercise #3: ​Reverse Glute Raise | 20 reps x 4 sets ​| R ​ est Period​: 90 seconds
Exercise #4: ​Single leg balancing | 90 seconds ea. leg x 4 sets ​| N ​ o Rest
Exercise #5: ​Reverse Lunges | 10 reps x 3 sets ​| R ​ est Period​: 30 seconds
Exercise #6: ​Jump squats | 20 reps x 4 sets ​| R ​ est Period​: 90 seconds
Cool Down/Stretch:​ 5-10 minutes
Workout Video​ <--Click Here 

Week 4  Workout Description: T ​ his is an upper and lower split workout which focuses on 
increasing endurance and building lean muscle mass. It’s highly recommended 
26 | Posterior Upper Body  that you have resistance bands for this workout. You’ll find bands ​here​. 
 
The Workout: 
Warm Up: 5 ​ -7 minutes 
Exercise #1: I​ nverted Rows (or band rows Rotations) - 12 Reps x 5 sets (3 Second 
Negative) | R ​ est Period​: 90 seconds 
Exercise #2: ​ Facedown pullups x unilateral - 21 reps x 8 Sets | ​Rest Period​: 90 
seconds 
Exercise #3:​ Isometric facedown pullups - 8 Reps (5 sec hold) x 3 sets | R ​ est 
Period​: 30 seconds 
Exercise #4: S ​ upermans - 10 Reps x 5 sets | ​Rest Period​: 60 seconds 
Exercise #5: H ​ op twist - 30 Twists x 6 sets 
Cool Down/Stretch:​ 10-15 minutes 
Workout Video​ ​←Click Here 

Week 4   

27 | Rest Day 
Week 4  Workout Description: T ​ his week time, reps, and sets have been increased.​ ​The 
purpose of this workout is to focus on developing deep core muscles. Improve 
28 | Core Focused  metabolic function, posture, stability, and overall performance! Don’t neglect the 
core. 
 
The Workout 
Warmup:​ 5-7 minutes 
Exercise #1:​ 2 half burpees x 2 jumping jacks - 2 Minute AMRAP x 4 Sets | R ​ est 
Period​: 90 seconds 
Exercise #2:​ 2 Toe reaches x 4 Russian twists - 2 Minute AMRAP x 4 Sets | R ​ est 
Period​: 90 seconds 
Exercise #3:​ High/Low planks x shoulder taps- 2 Minute AMRAP x 4 Sets | R ​ est 
Period​: 90 seconds 
 Exercise #4:​ Supermans - 15 reps x 4 sets | R
​ est Period​: 90 seconds 
Cool Down/Stretch: 1​ 0-15 minutes 
Workout Video <--Click Here 

Week 5  Workout Description: T ​ his is an upper and lower split workout which focuses on 
increasing endurance and building lean muscle mass. 
29 | Upper/Lower Split   
The Workout: 
Warm Up: 5 ​ -7 minutes 
Exercise #1: N ​ egative Pull Ups - 15 Reps x 4 sets (3 Second Negative) | ​Rest 
Period​: 90 seconds 
Exercise #2: D ​ ecline Push Ups - 30 Pushups x 8 Sets | ​Rest Period​: 60 seconds 
Exercise #3: L ​ unges - 15 Reps (ea.) x 5 sets | ​Rest Period​: 60 seconds 
Exercise #4:​ Elevated Unilateral Glute Bridge - 8 Reps (ea) x 4 sets | R ​ est Period​: 30 
seconds 
Exercise #5: G ​ lute Bridge - 12 Reps x 4 sets | ​Rest Period​: 60 seconds 
Exercise #6: I​ nverted Rows - 15 Reps x 3 sets | ​Rest Period​: 60 seconds 
Exercise #7: C ​ alve Jumps - 50 Reps x 5 sets | ​Rest Period​: 30 seconds 
Exercise #8: C ​ alve Raises - 20 Reps x 5 sets| ​Rest Period​: 60 seconds 
Cool Down/Stretch:​ 10-15 minutes 
Workout Video​ ​←Click Here 

Week 5  Workout Description: T ​ he purpose of this workout is to focus on muscle building 

explosive strength for the legs. 
30 | Leg Focused   
The Workout:
Warm up: ​5-7 minutes
Exercise #1: ​Glute Bridge | 25 reps x 5 sets ​| ​Rest Period​: 90 seconds
Exercise #2: ​Squats | 35 reps x 12 sets ​| R
​ est Period​: 90 seconds
Exercise #3: ​Reverse Glute Raise | 20 reps x 4 sets ​| R ​ est Period​: 90 seconds
Exercise #4: ​Single leg balancing | 90 seconds ea. leg x 4 sets ​| N ​ o Rest
Exercise #5: ​Reverse Lunges | 15 reps x 4 sets ​| R ​ est Period​: 30 seconds
Exercise #6: ​Jump squats | 25 reps x 4 sets ​| R ​ est Period​: 90 seconds
Cool Down/Stretch:​ 5-10 minutes
Workout Video​ <--Click Here 

Week 5   

31 | Rest Day