WEEK 1 WORKOUT DAY 1 TOTAL BODY WORKOUT E1 EXERCISE 1. Pushups SETS/REPS 3xF 2. Plank Walk Ups from Knees 3xF 3. Single Leg Drop Squats 3 x F each leg 4. Alt. Sprinter Lunges 3xF 5. Thumbs Up Pushups from Knees 3xF 6. Doorway Row Hold 3xF Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets. DAY 2 OFF DAY 3 TOTAL BODY WORKOUT F1 EXERCISE SETS/REPS 1. Hover Plyo Pushups 3xF 2. BW Side Laterals from Knees 3xF 3. Prisoner Walk Ups 3xF 4. Hip Buck Marches 3xF 5. Prone "W" Raises 3xF 6. Iron Cross Wall Holds 3xF Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets. DAY 4 OFF DAY 5 TOTAL BODY WORKOUT E1 EXERCISE 1. Pushups 2. Plank Walk Ups from Knees 3. Single Leg Drop Squats SETS/REPS 3xF 3xF 3 x F each leg 4. Alt. Sprinter Lunges 3xF 5. Thumbs Up Pushups from Knees 3xF 6. Doorway Row Hold 3xF Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets. DAY 6 OFF DAY 7 OFF Royal Palm Beach, Fl jemocrazy55 @ gmail.com James Nunez 1 WEEK 2 WORKOUT DAY 8 TOTAL BODY WORKOUT F2 EXERCISE SETS/REPS 1. Hover Plyo Pushups 3xF 2. Incline Diamond Cutter Pushups 3xF 3. Prisoner Walk Ups 3xF 4. Long Leg Bridges 3xF 5. Prone "W" Raises 3xF 6. Reverse Hypers 3xF Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets. DAY 9 OFF DAY 10 TOTAL BODY WORKOUT E2 EXERCISE 1. Pushups SETS/REPS 3xF 2. Power Pushaways from Knees 3xF 3. Single Leg Drop Squats 3 x F each leg 4. Rocket Jumps 3xF 5. Thumbs Up Pushups from Knees 3xF 6. Side Lying Biceps Curls 3 x F each arm Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets. DAY 11 OFF DAY 12 TOTAL BODY WORKOUT F2 EXERCISE SETS/REPS 1. Hover Plyo Pushups 3xF 2. Incline Diamond Cutter Pushups 3xF 3. Prisoner Walk Ups 3xF 4. Long Leg Bridges 3xF 5. Prone "W" Raises 3xF 6. Reverse Hypers 3xF Perform 3 sets of each of the above exercises prior to moving on to the next exercise, resting 60-90 seconds between sets. DAY 13 OFF Royal Palm Beach, Fl jemocrazy55 @ gmail.com James Nunez DAY 14 OFF 2 WEEK 3 WORKOUT DAY 15 TOTAL BODY WORKOUT G DROP SET COMBOS EXERCISE 1A. Pushups --> 1B. Knee Pushups SETS/REPS 3-4 x F 2A. Single Leg Drop Squats --> 2B. Single Leg Drop Squat Hold 3A. Thumbs Up Pushups from Knees --> 3B. Incline Thumbs Up Pushups from Toes 3-4 x F each leg 3-4 x F STRAIGHT SETS 4. Plank Walk Ups from Toes 3xF 5. Alt. 3-Way Sprinter Lunges 3xF 6. Doorway Rows 3xF DAY 16 OFF DAY 17 TOTAL BODY WORKOUT H DROP SET COMBOS EXERCISE SETS/REPS 1A. Hover Plyo Pushups --> 1B. Incline Plyo Pushups from Toes 3-4 x F 2A. Prisoner Walk Ups --> 2B. Scissor Squat Jax 3-4 x F 3A. Prone "W" Raises --> 3B. Superman Pressouts 3-4 x F STRAIGHT SETS 4. BW Side Laterals from One Knee 3xF 5. Long Leg Marches 3xF 6. Iron Cross Wall Presses 3xF DAY 18 OFF DAY 19 TOTAL BODY WORKOUT G DROP SET COMBOS EXERCISE 1A. Pushups --> 1B. Knee Pushups 2A. Single Leg Drop Squats --> 2B. Single Leg Drop Squat Hold 3A. Thumbs Up Pushups from Knees --> 3B. Incline Thumbs Up Pushups from Toes SETS/REPS 3-4 x F 3-4 x F each leg 3-4 x F STRAIGHT SETS 4. Plank Walk Ups from Toes 3xF 5. Alt. 3-Way Sprinter Lunges 3xF 6. Doorway Rows 3xF DAY 20 OFF DAY 21 OFF Royal Palm Beach, Fl jemocrazy55 @ gmail.com James Nunez 3 WEEK 4 WORKOUT DAY 22 TOTAL BODY WORKOUT I DROP SET COMBOS EXERCISE SETS/REPS 1A. Lateral Plyo Pushups --> 1B. Hover Plyo Pushups 3-4 x F 2A. Split Squat Jumps --> 2B. Prisoner Walk Ups 3-4 x F 3A. Back Widow Holds --> 3B. Prone “W” Raises 3-4 x F STRAIGHT SETS 4. Diamond Cutter Pushups from Knees 3xF 5. Long Leg Marches 3xF 6. Reverse Hyper Scissors 3xF DAY 23 OFF DAY 24 TOTAL BODY WORKOUT J DROP SET COMBOS EXERCISE 1A. Decline Pushups --> 1B. Pushups SETS/REPS 3-4 x F 2A. Single Leg Bulgarian Heel Touch Wall Squats --> 2B. Single Leg Drop Squats 3A. Alt. Thumbs Up Pushups from Single Knee --> 3B. Thumbs Up Pushups from Knees 3-4 x F each leg 3-4 x F STRAIGHT SETS 4. Pike Pushups 3xF 5. Skier Hops 3xF 6. Jigsaw Curls 3 x F each arm DAY 25 OFF DAY 26 THAWED: FINAL TEST TO QUALIFY FOR XERO! EXERCISE REPS 1A. Plyo Pushups 50 1B. Split Squat Jumps 50 1C. Thumbs Up Pushups 50 1D. Squat Thrusts 50 PERFORM 50 TOTAL REPS OF EACH EXERCISE IN 200 STYLE IN GOOD FORM AS FAST AS POSSIBLE (ORDER OF REPS IS UP TO YOU). COMPLETE WORKOUT IN 14 MINUTES OR LESS TO MOVE TO XERO! IF YOU DON’T PASS, REPEAT 1° BELOW XERO. DAY 27 OFF DAY 28 OFF Royal Palm Beach, Fl jemocrazy55 @ gmail.com James Nunez Powered by TCPDF (www.tcpdf.org) 4