TOTAL CONTROL TRACKER
PHASE 1 | WEEK 1 | INITIATE
WORKOUT 01
DCT-T: BACK & BICEPS
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 12 reps • 12 mins.
WEIGHTS
DB SQUAT JUMPS
HIP HINGES
PUSH-UPS
STAGGERED STANCE
WINGED ROW 6/6
CRUNCHES
COMPLEX | 10 reps • 4 mins.
WEIGHTS
W-BICEP CURLS
REVERSE GRIP ROW
HAMMER CURLS
NARROW GRIP ROW
TABATA | 10/20 • 4 mins.
MOUNTAIN CLIMBERS
© 2021 Beachbody, LLC. All rights reserved.
PERSONAL BEST
ROUNDS
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 1 | ACTIVATE
WORKOUT 02
DCT-T: CHEST & TRICEPS
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 10 reps • 12 mins.
WEIGHTS
DB SKATER JUMPS
HI-LO SQUAT 5/5
TRICEP KICKBACKS
LAT PULLOVER
W/GLUTE BRIDGE
KNEE TUCKS
COMPLEX | 10 reps • 4 mins.
WEIGHTS
CHEST PRESS
WIDE GRIP SKULL CRUSHER
CHEST FLY
NG SKULL CRUSHER
TABATA | 10/20 • 4 mins.
POWER KNEES
© 2021 Beachbody, LLC. All rights reserved.
PERSONAL BEST
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 1 | ACCELERATE
WORKOUT 04
DCT-T: SHOULDERS
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 8 reps • 12 mins.
WEIGHTS
DB SKIER SWINGS/THROWS
DB CURTSY PULSE
1/2 MOON SHOULDER PRESS
BICEP CURLS
OPP ARM/LEG CRUNCH
COMPLEX | 10 reps • 4 mins.
WEIGHTS
JACK FLY
UPRIGHT ROW
NG SHOULDER PRESS
90 DEGREE LAT RAISE
TABATA | 20/10 • 4 mins.
BURPEES
© 2021 Beachbody, LLC. All rights reserved.
PERSONAL BEST
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 1 | CONCENTRATE
WORKOUT 05
TOTAL BODY TONE
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
MOVE
DB CURL X ROWS, LUNGE
REPS
8/8
LAYING BICEP CURLS, LAT PULLOVER
15
SUMO SQUAT, PUSH-UP
15
CHEST PRESS, TABLE TOP KNEES, SL LEG EXTENSION
8/8
DB TWISTING SA SHOULDER PRESS
15/15
STAGGERED STANCE SA LATERAL RAISE
15/15
DB PLANK TRICEP KICKBACKS
15/15
PALM UP, TRICEP KICKBACKS, W/TAP BACK
DB SQUAT, CURTSY LUNGE
DB CHEST FLY, LAT PULLOVER, TRICEP EXT.
WEIGHTED LATERAL BEND CRUNCHES
WEIGHTED TWISTING TORCHES
QUAD PED, KNEE CRUNCH-FIRE HYDRANT
© 2021 Beachbody, LLC. All rights reserved.
8/8
15/15
15
8/8
16
15/15
WEIGHTS
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 2 | INITIATE
WORKOUT 01
DCT-T: BACK & BICEPS
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 12 reps • 12 mins.
WEIGHTS
DB SQUAT JUMPS
HIP HINGES
PUSH-UPS
STAGGERED STANCE
WINGED ROW 6/6
CRUNCHES
COMPLEX | 10 reps • 4 mins.
WEIGHTS
W-BICEP CURLS
REVERSE GRIP ROW
HAMMER CURLS
NARROW GRIP ROW
TABATA | 10/20 • 4 mins.
MOUNTAIN CLIMBERS
© 2021 Beachbody, LLC. All rights reserved.
PERSONAL BEST
ROUNDS
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 2 | ACTIVATE
WORKOUT 02
DCT-T: CHEST & TRICEPS
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 10 reps • 12 mins.
WEIGHTS
DB SKATER JUMPS
HI-LO SQUAT 5/5
TRICEP KICKBACKS
LAT PULLOVER
W/GLUTE BRIDGE
KNEE TUCKS
COMPLEX | 10 reps • 4 mins.
WEIGHTS
CHEST PRESS
WIDE GRIP SKULL CRUSHER
CHEST FLY
NG SKULL CRUSHER
TABATA | 10/20 • 4 mins.
POWER KNEES
© 2021 Beachbody, LLC. All rights reserved.
PERSONAL BEST
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 2 | ACCELERATE
WORKOUT 04
DCT-T: SHOULDERS
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 8 reps • 12 mins.
WEIGHTS
DB SKIER SWINGS/THROWS
DB CURTSY PULSE
1/2 MOON SHOULDER PRESS
BICEP CURLS
OPP ARM/LEG CRUNCH
COMPLEX | 10 reps • 4 mins.
WEIGHTS
JACK FLY
UPRIGHT ROW
NG SHOULDER PRESS
90 DEGREE LAT RAISE
TABATA | 20/10 • 4 mins.
BURPEES
© 2021 Beachbody, LLC. All rights reserved.
PERSONAL BEST
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 2 | CONCENTRATE
WORKOUT 05
TOTAL BODY TONE
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
MOVE
DB CURL X ROWS, LUNGE
REPS
8/8
LAYING BICEP CURLS, LAT PULLOVER
15
SUMO SQUAT, PUSH-UP
15
CHEST PRESS, TABLE TOP KNEES, SL LEG EXTENSION
8/8
DB TWISTING SA SHOULDER PRESS
15/15
STAGGERED STANCE SA LATERAL RAISE
15/15
DB PLANK TRICEP KICKBACKS
15/15
PALM UP, TRICEP KICKBACKS, W/TAP BACK
DB SQUAT, CURTSY LUNGE
DB CHEST FLY, LAT PULLOVER, TRICEP EXT.
WEIGHTED LATERAL BEND CRUNCHES
WEIGHTED TWISTING TORCHES
QUAD PED, KNEE CRUNCH-FIRE HYDRANT
© 2021 Beachbody, LLC. All rights reserved.
8/8
15/15
15
8/8
16
15/15
WEIGHTS
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 3 | INITIATE
WORKOUT 01
DCT-T: BACK & BICEPS
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 12 reps • 12 mins.
WEIGHTS
DB SQUAT JUMPS
HIP HINGES
PUSH-UPS
STAGGERED STANCE
WINGED ROW 6/6
CRUNCHES
COMPLEX | 10 reps • 4 mins.
WEIGHTS
W-BICEP CURLS
REVERSE GRIP ROW
HAMMER CURLS
NARROW GRIP ROW
TABATA | 10/20 • 4 mins.
MOUNTAIN CLIMBERS
© 2021 Beachbody, LLC. All rights reserved.
PERSONAL BEST
ROUNDS
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 3 | ACTIVATE
WORKOUT 02
DCT-T: CHEST & TRICEPS
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 10 reps • 12 mins.
WEIGHTS
DB SKATER JUMPS
HI-LO SQUAT 5/5
TRICEP KICKBACKS
LAT PULLOVER
W/GLUTE BRIDGE
KNEE TUCKS
COMPLEX | 10 reps • 4 mins.
WEIGHTS
CHEST PRESS
WIDE GRIP SKULL CRUSHER
CHEST FLY
NG SKULL CRUSHER
TABATA | 10/20 • 4 mins.
POWER KNEES
© 2021 Beachbody, LLC. All rights reserved.
PERSONAL BEST
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 3 | ACCELERATE
WORKOUT 04
DCT-T: SHOULDERS
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 8 reps • 12 mins.
WEIGHTS
DB SKIER SWINGS/THROWS
DB CURTSY PULSE
1/2 MOON SHOULDER PRESS
BICEP CURLS
OPP ARM/LEG CRUNCH
COMPLEX | 10 reps • 4 mins.
WEIGHTS
JACK FLY
UPRIGHT ROW
NG SHOULDER PRESS
90 DEGREE LAT RAISE
TABATA | 20/10 • 4 mins.
BURPEES
© 2021 Beachbody, LLC. All rights reserved.
PERSONAL BEST
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 3 | CONCENTRATE
WORKOUT 05
TOTAL BODY TONE
DATE:
EQUIPMENT | LIGHT–HEAVY DUMBBELLS
MOVE
DB CURL X ROWS, LUNGE
REPS
8/8
LAYING BICEP CURLS, LAT PULLOVER
15
SUMO SQUAT, PUSH-UP
15
CHEST PRESS, TABLE TOP KNEES, SL LEG EXTENSION
8/8
DB TWISTING SA SHOULDER PRESS
15/15
STAGGERED STANCE SA LATERAL RAISE
15/15
DB PLANK TRICEP KICKBACKS
15/15
PALM UP, TRICEP KICKBACKS, W/TAP BACK
DB SQUAT, CURTSY LUNGE
DB CHEST FLY, LAT PULLOVER, TRICEP EXT.
WEIGHTED LATERAL BEND CRUNCHES
WEIGHTED TWISTING TORCHES
QUAD PED, KNEE CRUNCH-FIRE HYDRANT
© 2021 Beachbody, LLC. All rights reserved.
8/8
15/15
15
8/8
16
15/15
WEIGHTS