Swimsuit Ready

4-Week Program

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No part of this manual may be reproduced in any
form or by any means without the expressed
written permission of Alex Bunt.

There is inherent risk with any physical activity.

Please consult your physician before following
the instructions contained in this material.
Alex Bunt Training, LLC can not be held
responsible for any injury that may occur
while participating in this program.
Swimsuit Ready Week 1
Day A Day B Day C Day D
Warm-Up Warm-Up Warm-Up Warm-Up
1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min

Mobility Mobility Mobility Mobility

(No rest between exercises) (No rest between exercises) (No rest between exercises) (No rest between exercises)
2.) World’s Greatest Stretch 2.) Quadruped Thoracic Rotation 2.) Prone Handcuffs 2.) Yoga Table Stretch
Bodyweight x 1 set x 2 reps each side Bodyweight x 1 set x 6 reps each side Bodyweight x 1 set x 8 reps Bodyweight x 1 set x 5 reps
3.) Squat-to-Stand 3.) Downward Dog 3.) Warrior One-to-Revolved High Lunge 3.) Triangle Pose
Bodyweight x 1 set x 5 reps Bodyweight x 1 set x 5 reps Bodyweight x 1 set x 3 reps each side Bodyweight x 1 set x 3 reps each side
4.) Lateral Squat Slide 4.) Squat-to-Stand Arm Rotation 4.) Reaching Single-Leg Romanian Deadlift 4.) Walking Inchworm-to-Dive Bomber Push-Up
Bodyweight x 1 set x 5 reps each side Bodyweight x 1 set x 3 reps each side Bodyweight x 1 set x 5 reps each side Bodyweight x 1 set x 3 reps

Core Core Core Core

(Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises)
5.) Single-Arm Plank 5.) Dumbbell Pullover Leg Lower 5.) Tuck-Up 5.) Stability Ball Stir-the-Pot
Bodyweight x 1 set x 20-second hold each arm _____ x 1 set x 8-10 reps Bodyweight x 1 set x 10-12 reps Bodyweight x 1 set x 6-8 reps each way
6.) Bent Hollow Body Hold 6.) Dumbbell Russian Twist 6.) Side Plank Overarch 6.) Stability Ball Hip Bridge
Bodyweight x 1 set x 30-second hold 5-20 lbs x 1 set x 6-8 reps each side Bodyweight x 1 set x 8-10 reps each side Bodyweight x 1 set x 12-15 reps
7.) Side Plank Leg Raise 7.) Roman Chair Back Extension 7.) Front Plank Arm Reach 7.) Stability Ball Side Sit-Up
Bodyweight x 1 set x 6-8 reps each side Bodyweight x 1 set x 12-15 reps Bodyweight x 1 set x 30-seconds Bodyweight x 1 set x 12-15 reps each side
8.) Barbell Supine Straight Leg Rotation 8.) Roman Chair Side Sit-Up 8.) Bear Opposite Arm & Leg Raise 8.) Stability Ball Hip Rotation
Bar x 1 set x 5-6 reps each side _____ x 1 set x 10-12 reps each side Bodyweight x 1 set x 3-4 reps each Bodyweight x 1 set x 4-5 reps each side

Glute Activation Glute Activation Glute Activation Glute Activation

(Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises)
9.) Miniband Skate Walk 9.) Miniband Lateral Walk 9.) Miniband Skate Walk 9.) Miniband Lateral Walk
Medium Band x 1 set x max reps Medium Band @ Ankles x 1 set x max reps Medium Band x 1 set x max reps Medium Band @ Ankles x 1 set x max reps
10.) Miniband Sumo Side-Step 10.) Miniband Standing Clamshell 10.) Miniband Sumo Side-Step 10.) Miniband Standing Clamshell
Medium Band @ Ankles x 1 set x max reps Medium Band @ Knees x 1 set x max reps Medium Band @ Ankles x 1 set x max reps Medium Band @ Knees x 1 set x max reps
11.) Miniband Jump Jump Squat 11.) Miniband Step & Stick 11.) Miniband Jump Jump Squat 11.) Miniband Step & Stick
Medium Band @ Ankles & Knees x 1 set x max reps Medium Band x 1 set x max reps Medium Band @ Ankles & Knees x 1 set x max reps Medium Band x 1 set x max reps

Resistance Training Strength Combo Resistance Training Strength Combo

(Rest 60-sec between sets) (Rest 60-sec between sets) (Rest 60-sec between sets) (Rest 60-sec between sets)
12.) Barbell Back Squat 12.) Dumbbell Front Squat-to-Press 12.) Trap Bar Deadlift 12.) Cable Squat-to-Row
_____ x 3 sets x 12-15 reps _____ x 3 sets x 12-15 reps _____ x 3 sets x 12-15 reps _____ x 3 sets x 12-15 reps

Resistance Training Circuit Resistance Training Strength Resistance Training Circuit Resistance Training Strength
(Rest 0-sec btw exercises, 90-sec btw rounds) (Rest 60-90-sec between sets) (Rest 0-sec btw exercises, 90-sec btw rounds) (Rest 60-90-sec between sets)
13a.) Dumbbell Bulgarian Split Squat 13.) Dumbbell Incline Bench Press 13a.) Barbell Hip Thrust 13.) Cable Lat Pulldown
_____ x 3 sets x 15-20 reps each leg _____ x 3 sets x 12-15 reps _____ x 3 sets x 15-20 reps _____ x 3 sets x 12-15 reps
13b.) Dumbbell Renegade Row 13b.) Stability Ball Pike
_____ x 3 sets x 8-10 reps each arm Resistance Training Circuit Bodyweight x 3 sets x max reps Resistance Training Circuit
13c.) Dumbbell Romanian Deadlift (Rest 0-sec btw exercises, 90-sec btw rounds) 13c.) Stability Ball Leg Curl (Rest 0-sec btw exercises, 90-sec btw rounds)
_____ x 3 sets x 15-20 reps 14a.) Push-Up or Incline Push-Up Bodyweight x 3 sets x max reps 14a.) Dumbbell Single-Arm Bench Row
Bodyweight x 3 sets x max reps _____ x 3 sets x 15-20 reps each arm
Abs 14b.) Dumbbell Goblet Squat Abs 14b.) Dumbbell Step-Up
(Rest 60-sec between sets) _____ x 3 sets x 15-20 reps (Rest 60-sec between sets) _____ x 3 sets x 15-20 reps each leg
14.) Hanging Knee Raise 14c.) Dumbbell Bent Over Row 14.) Hanging Diagonal Knee Raise 14c.) Dumbbell Neutral-Grip Alternating Bench Press
Bodyweight x 2 sets x max reps _____ x 3 sets x 15-20 reps Bodyweight x 2 sets x max reps _____ x 3 sets x 8-10 reps each arm

Cool-Down Cool-Down Cool-Down Cool-Down

15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min
Swimsuit Ready Week 2
Day A Day B Day C Day D
Warm-Up Warm-Up Warm-Up Warm-Up
1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min

Mobility Mobility Mobility Mobility

(No rest between exercises) (No rest between exercises) (No rest between exercises) (No rest between exercises)
2.) World’s Greatest Stretch 2.) Quadruped Thoracic Rotation 2.) Prone Handcuffs 2.) Yoga Table Stretch
Bodyweight x 1 set x 2 reps each side Bodyweight x 1 set x 6 reps each side Bodyweight x 1 set x 8 reps Bodyweight x 1 set x 5 reps
3.) Squat-to-Stand 3.) Downward Dog 3.) Warrior One-to-Revolved High Lunge 3.) Triangle Pose
Bodyweight x 1 set x 5 reps Bodyweight x 1 set x 5 reps Bodyweight x 1 set x 3 reps each side Bodyweight x 1 set x 3 reps each side
4.) Lateral Squat Slide 4.) Squat-to-Stand Arm Rotation 4.) Reaching Single-Leg Romanian Deadlift 4.) Walking Inchworm-to-Dive Bomber Push-Up
Bodyweight x 1 set x 5 reps each side Bodyweight x 1 set x 3 reps each side Bodyweight x 1 set x 5 reps each side Bodyweight x 1 set x 3 reps

Core Core Core Core

(Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises)
5.) Single-Arm Plank 5.) Dumbbell Pullover Leg Lower 5.) Tuck-Up 5.) Stability Ball Stir-the-Pot
Bodyweight x 1 set x 30-second hold each arm _____ x 1 set x 10-12 reps Bodyweight x 1 set x 12-15 reps Bodyweight x 1 set x 8-10 reps each way
6.) Bent Hollow Body Hold 6.) Dumbbell Russian Twist 6.) Side Plank Overarch 6.) Stability Ball Hip Bridge
Bodyweight x 1 set x 45-second hold 5-20 lbs x 1 set x 8-10 reps each side Bodyweight x 1 set x 10-12 reps each side Bodyweight x 1 set x 15-20 reps
7.) Side Plank Leg Raise 7.) Roman Chair Back Extension 7.) Front Plank Arm Reach 7.) Stability Ball Side Sit-Up
Bodyweight x 1 set x 8-10 reps each side Bodyweight x 1 set x 15-20 reps Bodyweight x 1 set x 45-seconds Bodyweight x 1 set x 15-20 reps each side
8.) Barbell Supine Straight Leg Rotation 8.) Roman Chair Side Sit-Up 8.) Bear Opposite Arm & Leg Raise 8.) Stability Ball Hip Rotation
Bar x 1 set x 6-8 reps each side _____ x 1 set x 12-15 reps each side Bodyweight x 1 set x 4-5 reps each Bodyweight x 1 set x 5-6 reps each side

Glute Activation Glute Activation Glute Activation Glute Activation

(Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises)
9.) Miniband Skate Walk 9.) Miniband Lateral Walk 9.) Miniband Skate Walk 9.) Miniband Lateral Walk
Medium Band x 1 set x max reps Medium Band @ Ankles x 1 set x max reps Medium Band x 1 set x max reps Medium Band @ Ankles x 1 set x max reps
10.) Miniband Sumo Side-Step 10.)Miniband Standing Clamshell 10.) Miniband Sumo Side-Step 10.) Miniband Standing Clamshell
Medium Band @ Ankles x 1 set x max reps Medium Band @ Knees x 1 set x max reps Medium Band @ Ankles x 1 set x max reps Medium Band @ Knees x 1 set x max reps
11.) Miniband Jump Jump Squat 11.) Miniband Step & Stick 11.) Miniband Jump Jump Squat 11.) Miniband Step & Stick
Medium Band @ Ankles & Knees x 1 set x max reps Medium Band x 1 set x max reps Medium Band @ Ankles & Knees x 1 set x max reps Medium Band x 1 set x max reps

Resistance Training Strength Combo Resistance Training Strength Combo

(Rest 60-sec between sets) (Rest 60-sec between sets) (Rest 60-sec between sets) (Rest 60-sec between sets)
12.) Barbell Back Squat 12.) Dumbbell Front Squat-to-Press 12.) Trap Bar Deadlift 12.) Cable Squat-to-Row
_____ x 4 sets x 10-12 reps _____ x 4 sets x 12-15 reps _____ x 4 sets x 10-12 reps _____ x 4 sets x 12-15 reps

Resistance Training Circuit Resistance Training Strength Resistance Training Circuit Resistance Training Strength
(Rest 0-sec btw exercises, 90-sec btw rounds) (Rest 60-90-sec between sets) (Rest 0-sec btw exercises, 90-sec btw rounds) (Rest 60-90-sec between sets)
13a.) Dumbbell Bulgarian Split Squat 13.) Dumbbell Incline Bench Press 13a.) Barbell Hip Thrust 13.) Cable Lat Pulldown
_____ x 4 sets x 15-20 reps each leg _____ x 4 sets x 10-12 reps _____ x 4 sets x 15-20 reps _____ x 4 sets x 10-12 reps
13b.) Dumbbell Renegade Row 13b.) Stability Ball Pike
_____ x 4 sets x 8-10 reps each arm Resistance Training Circuit Bodyweight x 4 sets x max reps Resistance Training Circuit
13c.) Dumbbell Romanian Deadlift (Rest 0-sec btw exercises, 90-sec btw rounds) 13c.) Stability Ball Leg Curl (Rest 0-sec btw exercises, 90-sec btw rounds)
_____ x 4 sets x 15-20 reps 14a.) Push-Up or Incline Push-Up Bodyweight x 4 sets x max reps 14a.) Dumbbell Single-Arm Bench Row
Bodyweight x 4 sets x max reps _____ x 4 sets x 15-20 reps each arm
Abs 14b.) Dumbbell Goblet Squat Abs 14b.) Dumbbell Step-Up
(Rest 60-sec between sets) _____ x 4 sets x 15-20 reps (Rest 60-sec between sets) _____ x 4 sets x 15-20 reps each leg
14.) Hanging Knee Raise 14c.) Dumbbell Bent Over Row 14.) Hanging Diagonal Knee Raise 14c.) Dumbbell Neutral-Grip Alternating Bench Press
Bodyweight x 2-3 sets x max reps _____ x 4 sets x 15-20 reps Bodyweight x 2-3 sets x max reps _____ x 4 sets x 8-10 reps each arm

Cool-Down Cool-Down Cool-Down Cool-Down

15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min
Swimsuit Ready Week 3
Day A Day B Day C Day D
Warm-Up Warm-Up Warm-Up Warm-Up
1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min

Mobility Mobility Mobility Mobility

(No rest between exercises) (No rest between exercises) (No rest between exercises) (No rest between exercises)
2.) World’s Greatest Stretch 2.) Quadruped Thoracic Rotation 2.) Prone Handcuffs 2.) Yoga Table Stretch
Bodyweight x 1 set x 2 reps each side Bodyweight x 1 set x 6 reps each side Bodyweight x 1 set x 8 reps Bodyweight x 1 set x 5 reps
3.) Squat-to-Stand 3.) Downward Dog 3.) Warrior One-to-Revolved High Lunge 3.) Triangle Pose
Bodyweight x 1 set x 5 reps Bodyweight x 1 set x 5 reps Bodyweight x 1 set x 3 reps each side Bodyweight x 1 set x 3 reps each side
4.) Lateral Squat Slide 4.) Squat-to-Stand Arm Rotation 4.) Reaching Single-Leg Romanian Deadlift 4.) Walking Inchworm-to-Dive Bomber Push-Up
Bodyweight x 1 set x 5 reps each side Bodyweight x 1 set x 3 reps each side Bodyweight x 1 set x 5 reps each side Bodyweight x 1 set x 3 reps

Core Core Core Core

(Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises)
5.) Single-Arm Plank 5.) Dumbbell Pullover Leg Lower 5.) Tuck-Up 5.) Stability Ball Stir-the-Pot
Bodyweight x 1 set x 40-second hold each arm _____ x 1 set x 12-15 reps Bodyweight x 1 set x 15-20 reps Bodyweight x 1 set x 10-12 reps each way
6.) Bent Hollow Body Hold 6.) Dumbbell Russian Twist 6.) Side Plank Overarch 6.) Stability Ball Hip Bridge
Bodyweight x 1 set x 60-second hold 5-20 lbs x 1 set x 10-12 reps each side Bodyweight x 1 set x 12-15 reps each side Bodyweight x 1 set x 20-25 reps
7.) Side Plank Leg Raise 7.) Roman Chair Back Extension 7.) Front Plank Arm Reach 7.) Stability Ball Side Sit-Up
Bodyweight x 1 set x 10-12 reps each side Bodyweight x 1 set x 20-25 reps Bodyweight x 1 set x 60-seconds Bodyweight x 1 set x 20-25 reps each side
8.) Barbell Supine Straight Leg Rotation 8.) Roman Chair Side Sit-Up 8.) Bear Opposite Arm & Leg Raise 8.) Stability Ball Hip Rotation
Bar x 1 set x 8-10 reps each side _____ x 1 set x 15-20 reps each side Bodyweight x 1 set x 5-6 reps each Bodyweight x 1 set x 6-8 reps each side

Glute Activation Glute Activation Glute Activation Glute Activation

(Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises)
9.) Miniband Skate Walk 9.) Miniband Lateral Walk 9.) Miniband Skate Walk 9.) Miniband Lateral Walk
Medium Band x 1 set x max reps Medium Band @ Ankles x 1 set x max reps Medium Band x 1 set x max reps Medium Band @ Ankles x 1 set x max reps
10.) Miniband Sumo Side-Step 10.)Miniband Standing Clamshell 10.) Miniband Sumo Side-Step 10.) Miniband Standing Clamshell
Medium Band @ Ankles x 1 set x max reps Medium Band @ Knees x 1 set x max reps Medium Band @ Ankles x 1 set x max reps Medium Band @ Knees x 1 set x max reps
11.) Miniband Jump Jump Squat 11.) Miniband Step & Stick 11.) Miniband Jump Jump Squat 11.) Miniband Step & Stick
Medium Band @ Ankles & Knees x 1 set x max reps Medium Band x 1 set x max reps Medium Band @ Ankles & Knees x 1 set x max reps Medium Band x 1 set x max reps

Resistance Training Strength Combo Resistance Training Strength Combo

(Rest 60-sec between sets) (Rest 60-sec between sets) (Rest 60-sec between sets) (Rest 60-sec between sets)
12.) Barbell Back Squat 12.) Dumbbell Front Squat-to-Press 12.) Trap Bar Deadlift 12.) Cable Squat-to-Row
_____ x 5 sets x 8-10 reps _____ x 5 sets x 12-15 reps _____ x 5 sets x 8-10 reps _____ x 5 sets x 12-15 reps

Resistance Training Circuit Resistance Training Strength Resistance Training Circuit Resistance Training Strength
(Rest 0-sec btw exercises, 90-sec btw rounds) (Rest 60-90-sec between sets) (Rest 0-sec btw exercises, 90-sec btw rounds) (Rest 60-90-sec between sets)
13a.) Dumbbell Bulgarian Split Squat 13.) Dumbbell Incline Bench Press 13a.) Barbell Hip Thrust 13.) Cable Lat Pulldown
_____ x 4-5 sets x 15-20 reps each leg _____ x 4 sets x 10-12 reps _____ x 4 -5 sets x 15-20 reps _____ x 4 sets x 10-12 reps
13b.) Dumbbell Renegade Row 13b.) Stability Ball Pike
_____ x 4-5 sets x 8-10 reps each arm Resistance Training Circuit Bodyweight x 4-5 sets x max reps Resistance Training Circuit
13c.) Dumbbell Romanian Deadlift (Rest 0-sec btw exercises, 90-sec btw rounds) 13c.) Stability Ball Leg Curl (Rest 0-sec btw exercises, 90-sec btw rounds)
_____ x 4-5 sets x 15-20 reps 14a.) Push-Up or Incline Push-Up Bodyweight x 4-5 sets x max reps 14a.) Dumbbell Single-Arm Bench Row
Bodyweight x 4-5 sets x max reps _____ x 4-5 sets x 15-20 reps each arm
Abs 14b.) Dumbbell Goblet Squat Abs 14b.) Dumbbell Step-Up
(Rest 60-sec between sets) _____ x 4-5 sets x 15-20 reps (Rest 60-sec between sets) _____ x 4-5 sets x 15-20 reps each leg
14.) Hanging Knee Raise 14c.) Dumbbell Bent Over Row 14.) Hanging Diagonal Knee Raise 14c.) Dumbbell Neutral-Grip Alternating Bench Press
Bodyweight x 3 sets x max reps _____ x 4-5 sets x 15-20 reps Bodyweight x 3 sets x max reps _____ x 4-5 sets x 8-10 reps each arm

Cool-Down Cool-Down Cool-Down Cool-Down

15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min
Swimsuit Ready Week 4 Deload
Day A Day B Day C Day D
Warm-Up Warm-Up Warm-Up Warm-Up
1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min 1.) Cardio of your choice x 1 set x 5-min

Mobility Mobility Mobility Mobility

(No rest between exercises) (No rest between exercises) (No rest between exercises) (No rest between exercises)
2.) World’s Greatest Stretch 2.) Quadruped Thoracic Rotation 2.) Prone Handcuffs 2.) Yoga Table Stretch
Bodyweight x 1 set x 3 reps each side Bodyweight x 1 set x 8 reps each side Bodyweight x 1 set x 10 reps Bodyweight x 1 set x 8 reps
3.) Squat-to-Stand 3.) Downward Dog 3.) Warrior One-to-Revolved High Lunge 3.) Triangle Pose
Bodyweight x 1 set x 6 reps Bodyweight x 1 set x 6 reps Bodyweight x 1 set x 5 reps each side Bodyweight x 1 set x 5 reps each side
4.) Lateral Squat Slide 4.) Squat-to-Stand Arm Rotation 4.) Reaching Single-Leg Romanian Deadlift 4.) Walking Inchworm-to-Dive Bomber Push-Up
Bodyweight x 1 set x 8 reps each side Bodyweight x 1 set x 5 reps each side Bodyweight x 1 set x 6 reps each side Bodyweight x 1 set x 5 reps

Core Core Core Core

(Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises)
5.) Single-Arm Plank 5.) Dumbbell Pullover Leg Lower 5.) Tuck-Up 5.) Stability Ball Stir-the-Pot
Bodyweight x 1 set x 15-second hold each arm < Week 1 Weight x 1 set x 8 reps Bodyweight x 1 set x 10 reps Bodyweight x 1 set x 6 reps each way
6.) Bent Hollow Body Hold 6.) Dumbbell Russian Twist 6.) Side Plank Overarch 6.) Stability Ball Hip Bridge
Bodyweight x 1 set x 20-second hold < Week 1 Weight x 1 set x 6 reps each side Bodyweight x 1 set x 8 reps each side Bodyweight x 1 set x 12 reps
7.) Side Plank Leg Raise 7.) Roman Chair Back Extension 7.) Front Plank Arm Reach 7.) Stability Ball Side Sit-Up
Bodyweight x 1 set x 6 reps each side Bodyweight x 1 set x 12 reps Bodyweight x 1 set x 20-seconds Bodyweight x 1 set x 12 reps each side
8.) Barbell Supine Straight Leg Rotation 8.) Roman Chair Side Sit-Up 8.) Bear Opposite Arm & Leg Raise 8.) Stability Ball Hip Rotation
Bar x 1 set x 5 reps each side < Week 1 Weight x 1 set x 10 reps each side Bodyweight x 1 set x 3 reps each Bodyweight x 1 set x 4 reps each side

Glute Activation Glute Activation Glute Activation Glute Activation

(Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises) (Rest 30-sec between exercises)
9.) Miniband Skate Walk 9.) Miniband Lateral Walk 9.) Miniband Skate Walk 9.) Miniband Lateral Walk
Medium Band x 1 set x 8-10 reps each leg Medium Band @ Ankles x 1 set x 6-8 reps each side Medium Band x 1 set x 8-10 reps each leg Medium Band @ Ankles x 1 set x 6-8 reps each side
10.) Miniband Sumo Side-Step 10.) Miniband Standing Clamshell 10.) Miniband Sumo Side-Step 10.) Miniband Standing Clamshell
Medium Band @ Ankles x 1 set x 6-8 reps each Medium Band @ Knees x 1 set x 5 reps each Medium Band @ Ankles x 1 set x 6-8 reps each Medium Band @ Knees x 1 set x 5 reps each
11.) Miniband Jump Jump Squat 11.) Miniband Step & Stick 11.) Miniband Jump Jump Squat 11.) Miniband Step & Stick
Medium Band @ Ankles & Knees x 1 set x 8-10 reps Medium Band x 1 set x 8-10 reps each leg Medium Band @ Ankles & Knees x 1 set x 8-10 reps Medium Band x 1 set x 8-10 reps each leg

Resistance Training Strength Combo Resistance Training Strength Combo

(Rest 60-sec between sets) (Rest 60-sec between sets) (Rest 60-sec between sets) (Rest 60-sec between sets)
12.) Barbell Back Squat 12.) Dumbbell Front Squat-to-Press 12.) Trap Bar Deadlift 12.) Cable Squat-to-Row
< Week 1 Weight x 2 sets x 8 reps < Week 1 Weight x 2 sets x 8 reps < Week 1 Weight x 2 sets x 8 reps < Week 1 Weight x 2 sets x 8 reps

Resistance Training Circuit Resistance Training Strength Resistance Training Circuit Resistance Training Strength
(Rest 0-sec btw exercises, 90-sec btw rounds) (Rest 60-90-sec between sets) (Rest 0-sec btw exercises, 90-sec btw rounds) (Rest 60-90-sec between sets)
13a.) Dumbbell Bulgarian Split Squat 13.) Dumbbell Incline Bench Press 13a.) Barbell Hip Thrust 13.) Cable Lat Pulldown
< Week 1 Weight x 2 sets x 10 reps each leg < Week 1 Weight x 2 sets x 8 reps < Week 1 Weight x 2 sets x 10 reps < Week 1 Weight x 2 sets x 8 reps
13b.) Dumbbell Renegade Row 13b.) Stability Ball Pike
< Week 1 Weight x 3 sets x 5 reps each arm Resistance Training Circuit Bodyweight x 2 sets x 8-10 reps Resistance Training Circuit
13c.) Dumbbell Romanian Deadlift (Rest 0-sec btw exercises, 90-sec btw rounds) 13c.) Stability Ball Leg Curl (Rest 0-sec btw exercises, 90-sec btw rounds)
< Week 1 Weight x 3 sets x 10 reps 14a.) Push-Up or Incline Push-Up Bodyweight x 2 sets x 8-10 reps 14a.) Dumbbell Single-Arm Bench Row
Bodyweight x 2 sets x 8-10 reps < Week 1 Weight x 2 sets x 10 reps each arm
Abs 14b.) Dumbbell Goblet Squat Abs 14b.) Dumbbell Step-Up
(Rest 60-sec between sets) < Week 1 Weight x 2 sets x 10 reps (Rest 60-sec between sets) < Week 1 Weight x 2 sets x 10 reps each leg
14.) Hanging Knee Raise 14c.) Dumbbell Bent Over Row 14.) Hanging Diagonal Knee Raise 14c.) Dumbbell Neutral-Grip Alternating Bench Press
Bodyweight x 2 sets x 6-8 reps < Week 1 Weight x 2 sets x 10 reps Bodyweight x 2 sets x 3-4 reps each side < Week 1 Weight x 3 sets x 5 reps each arm

Cool-Down Cool-Down Cool-Down Cool-Down

15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min 15.) Cardio of your choice x 1 set x 5-min