Day 1 - Full Body Circuit x 5 Rounds

Kickstart your week with this head-to-toe full body circuit. It'll get you stretched, sweating and ready to conquer the rest of the week. Remember to own each rep and that it's all about quality and control. Get after it!

MOVEMENT #1

Burpees

1 x 10

MOVEMENT #2

Lunges

1 x 50 yards (25 each leg) // Incorporate DBs as needed

MOVEMENT #3

Hill Climbers

1 x 60 (30 each leg)

MOVEMENT #4

Narrow Push Ups

1 x 10

MOVEMENT #5

Chin Ups

1 x 10

MOVEMENT #6

Box Jumps

1 x 10

MOVEMENT #7

Planks

1 x 30 Seconds

Day 2 - Upper Body Circuit x 5 Rounds (Arms, Chest, Back)

It's time to build that upper body and sky rocket those gains. Day 2 is all about your upper body, including; arms, chest and back exercises. Get those dumbbells or resistance bands ready - They're about to go for a ride.

MOVEMENT #1

Hammer Curls

1 x 10

MOVEMENT #2

Straight Curls

1 x 10

MOVEMENT #3

Isolation Curls

1 x 10

MOVEMENT #4

Diamond Push Ups

1 x 10

MOVEMENT #5

Dips

1 x 10

MOVEMENT #6

DB Kickbacks

1 x 10 each arm

MOVEMENT #7

Flat DB Press

1 x 10

MOVEMENT #8

Incline DB Press

1 x 10

MOVEMENT #9

Incline DB Flys

1 x 10

MOVEMENT #10

Supermans

1 x 20

MOVEMENT #11

Bent Over DB Row

1 x 10 each arm

MOVEMENT #12

Good Mornings

1 x 10

Day 3 - R&R (Rest, Recover, Read, Set Goals, Assess)

R&R Means Rest and Recovery but that doesn't mean sit around on the couch eating potato chips. Take your dog for a walk, the kids to a park or go hit the hot tub. Today is perfect for self reflecting, following up on your goals and making sure you've got your diet and supplements dialed in. Enjoy today - You've earned it.

Day 4 - Lower Body Circuit x 5 Rounds

You're rested, recovered and ready to kick some butt. Today's Circuit includes some high volume leg and core movements. If you're wanting to tone up and turn those legs to granite, you'll love the next 45 minutes. Push yourself today, you've got goals to reach!

MOVEMENT #1

Body Weight Squat

1 x 20

MOVEMENT #2

DB Lunges

1 x 20 (10 each leg)

MOVEMENT #3

Goblet Squats

1 x 20

MOVEMENT #4

Bulgarian Split Squats

1 x 20 (10 each leg)

MOVEMENT #5

RDL DB

1 x 20

MOVEMENT #6

Calf Raises

1 x 20 (single 20 each)

Day 5 - Shoulder Circuit x 5 Rounds

If you golf, dance, shoot bows, play volleyball or just life an active lifestyle, you know how important shoulders are. Take today to dig deep and feel each rep. Strength through control is key for a successful shoulder day. Feel the burn baby!

MOVEMENT #1

Band Pull Aparts

1 x 10

MOVEMENT #2

DB Side Raises

1 x 10

MOVEMENT #3

DB Front Raises

1 x 10

MOVEMENT #4

DB Standing Press

1 x 10

MOVEMENT #5

DB Upright Rows

1 x 10

MOVEMENT #6

Bent Over Rear Delt Raises

1 x 10

MOVEMENT #7

Lying One Arm Lat Raise

1 x 10

MOVEMENT #8

Seated Shrugs

1 x 10