Documentos de Académico
Documentos de Profesional
Documentos de Cultura
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
REBUILD
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
BAD45 REBUILD PROGRAM CALENDAR
Match Day 1 to the Day that you begin on your Monthly Calendar.
1R4x
1 2BW5
2 2BW4
3 4DB5(-)
4 2R4x
5 4BW5
6 3BW4
7
1R4x
8 3BW5
9 3BW4
10 2DB5(-)
11 2R4x
12 5BW5
13 6BW4
14
1R4x
15 4BW5
16 6BW4
17 7DB5(-)
18 2R4x
19 1BW5
20 4BW4
21
1R4x
22 5BW5
23 4BW4
24 5DB5(-)
25 2R4x
26 2BW5
27 5BW4
28
1R4x
29 1BW5
30 5BW4
31 6DB5(-)
32 2R4x
33 3BW5
34 1BW4
35
1R4x
36 2BW5
37 1BW4
38 3DB5(-)
39 2R4x
40 4BW5
41 2BW4
42
1R4x
43 3BW5
44 2BW4
45 1DB5(-)
46 2R4x
47 5BW5
48 3BW4
49
1R4x
50 4BW5
51 3BW4
52 4DB5(-)
53 2R4x
54 1BW5
55 6BW4
56
1R4x
57 5BW5
58 6BW4
59 2DB5(-)
60 2R4x
61 2BW5
62 4BW4
63
1R4x
64 1BW5
65 4BW4
66 7DB5(-)
67 2R4x
68 3BW5
69 5BW4
70
1R4x
71 2BW5
72 5BW4
73 5DB5(-)
74 2R4x
75 4BW5
76 1BW4
77
78 79 80 81 82 83 84
2
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 1 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
3
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 2 WORKOUT VIDEO NAME: 1BW5
REPEAT VIDEO: 4
Sit-Thru 6-10
1 rep = 1 right + 1 left
Lock elbows and knees at top plank position. Squeeze belly strong.
Low Lunge Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
4
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 3 WORKOUT VIDEO NAME: 1BW4
REPEAT VIDEO: 5
Push-Up 15-25
5
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 4 WORKOUT VIDEO NAME: 1DB5(-)
REPEAT VIDEO: 4
Deadlift 8-14
2DBs
Squat 8-14
2DBs
Push Press Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.
Slightly tuck tailbone to hold with legs.
Dip down at knees and push upward.
Exhale as you rotate dumbbell, lock elbow with palm facing away.
Exhale, bend elbow down to chest.
Absorb with knees and repeat.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
6
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
T A C I T 2 6 C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 5 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
7
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
3
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 6 WORKOUT VIDEO NAME: 3BW5
REPEAT VIDEO: 4
Push-Up 15-25
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
8
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
2
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 7 WORKOUT VIDEO NAME: 2BW4
REPEAT VIDEO: 5
Sit-Thru 6-10
1 rep = 1 right + 1 left
9
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 8 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
10
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
2
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 9 WORKOUT VIDEO NAME: 2BW5
REPEAT VIDEO: 4
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
11
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
2
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 10 WORKOUT VIDEO NAME: 2BW4
REPEAT VIDEO: 5
Sit-Thru 6-10
1 rep = 1 right + 1 left
12
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
4
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 11 WORKOUT VIDEO NAME: 4DB5(-)
REPEAT VIDEO: 4
Snatch 8-14
1DB; 1 side per round
Snatch 8-14
1DB; 1 side per round
Clean and Push Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.
Slightly tuck tailbone to hold with legs.
Dip down at knees and push upward.
Exhale as you rotate dumbbell, lock elbow with palm facing away.
Exhale, bend elbow down to chest.
Absorb with knees back at beginning.
Drop down into dead hang, elbow locked.
Clean and Push Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.
Slightly tuck tailbone to hold with legs.
Dip down at knees and push upward.
Exhale as you rotate dumbbell, lock elbow with palm facing away.
Exhale, bend elbow down to chest.
Absorb with knees back at beginning.
Drop down into dead hang, elbow locked.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
13
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
F L O W P H Y S I Q U E C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 12 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
14
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
4
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 13 WORKOUT VIDEO NAME: 4BW5
REPEAT VIDEO: 4
Push-Up 15-25
15
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
3
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 14 WORKOUT VIDEO NAME: 3BW4
REPEAT VIDEO: 5
Low Lunge Lock elbows and knees at top plank position. Squeeze belly strong.
Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
16
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 15 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
17
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
3
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 16 WORKOUT VIDEO NAME: 3BW5
REPEAT VIDEO: 4
Push-Up 15-25
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
18
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
3
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 17 WORKOUT VIDEO NAME: 3BW4
REPEAT VIDEO: 5
Low Lunge Lock elbows and knees at top plank position. Squeeze belly strong.
Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
19
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
2
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 18 WORKOUT VIDEO NAME: 2DB5(-)
REPEAT VIDEO: 4
Deadlift 8-14
2DBs
Bridge Press Laying on back, bring feet flat and lift hips until fully extended.
Keep elbows tight to ribs, upper arms on ground, forearms perpendicular,
palms facing each other.
Exhale and screw dumbbells upward, palms facing feet.
Lower elbows to ribs and to ground.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
20
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
T A C I T 2 6 C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 19 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
21
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
5
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 20 WORKOUT VIDEO NAME: 5BW5
REPEAT VIDEO: 4
Push-Up 15-25
Burpee 8-14
Lock elbows and knees at top plank position. Squeeze belly strong.
Low Lunge Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
22
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
6
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 21 WORKOUT VIDEO NAME: 6BW4
REPEAT VIDEO: 5
Push-Up 15-25
Sit-Thru 6-10
1 rep = 1 right + 1 left
23
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 22 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
24
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
4
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 23 WORKOUT VIDEO NAME: 4BW5
REPEAT VIDEO: 4
Push-Up 15-25
25
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
6
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 24 WORKOUT VIDEO NAME: 6BW4
REPEAT VIDEO: 5
Push-Up 15-25
Sit-Thru 6-10
1 rep = 1 right + 1 left
26
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
7
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 25 WORKOUT VIDEO NAME: 7DB5(-)
REPEAT VIDEO: 4
Deadlift 8-14
2DBs
Bridge Press Laying on back, bring feet flat and lift hips until fully extended.
Keep elbows tight to ribs, upper arms on ground, forearms perpendicular,
palms facing each other.
Exhale and screw dumbbells upward, palms facing feet.
Lower elbows to ribs and to ground.
Reverse Row In a squat, grab two dumbbells in a reverse grip, palms pointing away.
Keep a flat back, and firmly sit back.
Exhale and pull elbows to ribs.
Continue until dumbbells touch chest.
Release elbows to full lock downward. Exhale and repeat.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
27
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
F L O W P H Y S I Q U E C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 26 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
28
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 27 WORKOUT VIDEO NAME: 1BW5
REPEAT VIDEO: 4
Sit-Thru 6-10
1 rep = 1 right + 1 left
Lock elbows and knees at top plank position. Squeeze belly strong.
Low Lunge Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
29
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
4
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 28 WORKOUT VIDEO NAME: 4BW4
REPEAT VIDEO: 5
Burpee 8-14
Low Lunge Lock elbows and knees at top plank position. Squeeze belly strong.
Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
Burpee Squat to place hands on ground, elbows locked kick back to top plank.
Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
30
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 29 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
31
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
5
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 30 WORKOUT VIDEO NAME: 5BW5
REPEAT VIDEO: 4
Push-Up 15-25
Burpee 8-14
Lock elbows and knees at top plank position. Squeeze belly strong.
Low Lunge Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
32
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
4
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 31 WORKOUT VIDEO NAME: 4BW4
REPEAT VIDEO: 5
Burpee 8-14
Low Lunge Lock elbows and knees at top plank position. Squeeze belly strong.
Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
Burpee Squat to place hands on ground, elbows locked kick back to top plank.
Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
33
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
5
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 32 WORKOUT VIDEO NAME: 5DB5(-)
REPEAT VIDEO: 4
Squat 8-14
2DBs
Deadlift 8-14
2DBs
Bridge Press Laying on back, bring feet flat and lift hips until fully extended.
Keep elbows tight to ribs, upper arms on ground, forearms perpendicular,
palms facing each other.
Exhale and screw dumbbells upward, palms facing feet.
Lower elbows to ribs and to ground.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
34
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
T A C I T 2 6 C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 33 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
35
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
2
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 34 WORKOUT VIDEO NAME: 2BW5
REPEAT VIDEO: 4
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
36
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
5
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 35 WORKOUT VIDEO NAME: 5BW4
REPEAT VIDEO: 5
Burpee 8-14
Push-Up 15-25
Burpee Squat to place hands on ground, elbows locked kick back to top plank.
Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
37
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 36 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
38
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 37 WORKOUT VIDEO NAME: 1BW5
REPEAT VIDEO: 4
Sit-Thru 6-10
1 rep = 1 right + 1 left
Lock elbows and knees at top plank position. Squeeze belly strong.
Low Lunge Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
39
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
5
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 38 WORKOUT VIDEO NAME: 5BW4
REPEAT VIDEO: 5
Burpee 8-14
Push-Up 15-25
Burpee Squat to place hands on ground, elbows locked kick back to top plank.
Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
40
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
6
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 39 WORKOUT VIDEO NAME: 6DB5(-)
REPEAT VIDEO: 4
Squat 8-14
2DBs
Push Press Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.
Slightly tuck tailbone to hold with legs.
Dip down at knees and push upward.
Exhale as you rotate dumbbell, lock elbow with palm facing away.
Exhale, bend elbow down to chest.
Absorb with knees and repeat.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
41
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
F L O W P H Y S I Q U E C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 40 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
42
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
3
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 41 WORKOUT VIDEO NAME: 3BW5
REPEAT VIDEO: 4
Push-Up 15-25
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
43
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 42 WORKOUT VIDEO NAME: 1BW4
REPEAT VIDEO: 5
Push-Up 15-25
44
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 43 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
45
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
2
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 44 WORKOUT VIDEO NAME: 2BW5
REPEAT VIDEO: 4
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
46
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 45 WORKOUT VIDEO NAME: 1BW4
REPEAT VIDEO: 5
Push-Up 15-25
47
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
3
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 46 WORKOUT VIDEO NAME: 3DB5(-)
REPEAT VIDEO: 4
Deadlift 8-14
2DBs
Reverse Row In a squat, grab two dumbbells in a reverse grip, palms pointing away.
Keep a flat back, and firmly sit back.
Exhale and pull elbows to ribs.
Continue until dumbbells touch chest.
Release elbows to full lock downward. Exhale and repeat.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
48
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
T A C I T 2 6 C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 47 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
49
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
4
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 48 WORKOUT VIDEO NAME: 4BW5
REPEAT VIDEO: 4
Push-Up 15-25
50
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
2
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 49 WORKOUT VIDEO NAME: 2BW4
REPEAT VIDEO: 5
Sit-Thru 6-10
1 rep = 1 right + 1 left
51
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 50 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
52
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
3
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 51 WORKOUT VIDEO NAME: 3BW5
REPEAT VIDEO: 4
Push-Up 15-25
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
53
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
2
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 52 WORKOUT VIDEO NAME: 2BW4
REPEAT VIDEO: 5
Sit-Thru 6-10
1 rep = 1 right + 1 left
54
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 53 WORKOUT VIDEO NAME: 1DB5(-)
REPEAT VIDEO: 4
Deadlift 8-14
2DBs
Squat 8-14
2DBs
Push Press Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.
Slightly tuck tailbone to hold with legs.
Dip down at knees and push upward.
Exhale as you rotate dumbbell, lock elbow with palm facing away.
Exhale, bend elbow down to chest.
Absorb with knees and repeat.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
55
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
F L O W P H Y S I Q U E C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 54 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
56
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
5
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 55 WORKOUT VIDEO NAME: 5BW5
REPEAT VIDEO: 4
Push-Up 15-25
Burpee 8-14
Lock elbows and knees at top plank position. Squeeze belly strong.
Low Lunge Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
57
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
3
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 56 WORKOUT VIDEO NAME: 3BW4
REPEAT VIDEO: 5
Low Lunge Lock elbows and knees at top plank position. Squeeze belly strong.
Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
58
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 57 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
59
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
4
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 58 WORKOUT VIDEO NAME: 4BW5
REPEAT VIDEO: 4
Push-Up 15-25
60
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
3
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 59 WORKOUT VIDEO NAME: 3BW4
REPEAT VIDEO: 5
Low Lunge Lock elbows and knees at top plank position. Squeeze belly strong.
Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
61
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
4
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 60 WORKOUT VIDEO NAME: 4DB5(-)
REPEAT VIDEO: 4
Snatch 8-14
1DB; 1 side per round
Snatch 8-14
1DB; 1 side per round
Clean and Push Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.
Slightly tuck tailbone to hold with legs.
Dip down at knees and push upward.
Exhale as you rotate dumbbell, lock elbow with palm facing away.
Exhale, bend elbow down to chest.
Absorb with knees back at beginning.
Drop down into dead hang, elbow locked.
Clean and Push Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.
Slightly tuck tailbone to hold with legs.
Dip down at knees and push upward.
Exhale as you rotate dumbbell, lock elbow with palm facing away.
Exhale, bend elbow down to chest.
Absorb with knees back at beginning.
Drop down into dead hang, elbow locked.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
62
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
T A C I T 2 6 C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 61 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
63
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 62 WORKOUT VIDEO NAME: 1BW5
REPEAT VIDEO: 4
Sit-Thru 6-10
1 rep = 1 right + 1 left
Lock elbows and knees at top plank position. Squeeze belly strong.
Low Lunge Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
64
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
6
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 63 WORKOUT VIDEO NAME: 6BW4
REPEAT VIDEO: 5
Push-Up 15-25
Sit-Thru 6-10
1 rep = 1 right + 1 left
65
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 64 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
66
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
5
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 65 WORKOUT VIDEO NAME: 5BW5
REPEAT VIDEO: 4
Push-Up 15-25
Burpee 8-14
Lock elbows and knees at top plank position. Squeeze belly strong.
Low Lunge Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
67
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
6
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 66 WORKOUT VIDEO NAME: 6BW4
REPEAT VIDEO: 5
Push-Up 15-25
Sit-Thru 6-10
1 rep = 1 right + 1 left
68
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
2
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 67 WORKOUT VIDEO NAME: 2DB5(-)
REPEAT VIDEO: 4
Deadlift 8-14
2DBs
Bridge Press Laying on back, bring feet flat and lift hips until fully extended.
Keep elbows tight to ribs, upper arms on ground, forearms perpendicular,
palms facing each other.
Exhale and screw dumbbells upward, palms facing feet.
Lower elbows to ribs and to ground.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
69
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
F L O W P H Y S I Q U E C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 68 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
70
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
2
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 69 WORKOUT VIDEO NAME: 2BW5
REPEAT VIDEO: 4
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
71
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
4
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 70 WORKOUT VIDEO NAME: 4BW4
REPEAT VIDEO: 5
Burpee 8-14
Low Lunge Lock elbows and knees at top plank position. Squeeze belly strong.
Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
Burpee Squat to place hands on ground, elbows locked kick back to top plank.
Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
72
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 71 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
73
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 72 WORKOUT VIDEO NAME: 1BW5
REPEAT VIDEO: 4
Sit-Thru 6-10
1 rep = 1 right + 1 left
Lock elbows and knees at top plank position. Squeeze belly strong.
Low Lunge Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
74
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
4
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 73 WORKOUT VIDEO NAME: 4BW4
REPEAT VIDEO: 5
Burpee 8-14
Low Lunge Lock elbows and knees at top plank position. Squeeze belly strong.
Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
Burpee Squat to place hands on ground, elbows locked kick back to top plank.
Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
75
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
7
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 74 WORKOUT VIDEO NAME: 7DB5(-)
REPEAT VIDEO: 4
Deadlift 8-14
2DBs
Bridge Press Laying on back, bring feet flat and lift hips until fully extended.
Keep elbows tight to ribs, upper arms on ground, forearms perpendicular,
palms facing each other.
Exhale and screw dumbbells upward, palms facing feet.
Lower elbows to ribs and to ground.
Reverse Row In a squat, grab two dumbbells in a reverse grip, palms pointing away.
Keep a flat back, and firmly sit back.
Exhale and pull elbows to ribs.
Continue until dumbbells touch chest.
Release elbows to full lock downward. Exhale and repeat.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
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T A C I T 2 6 C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 75 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
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F L O W P H Y S I Q U E C A L E N D A R
3
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 76 WORKOUT VIDEO NAME: 3BW5
REPEAT VIDEO: 4
Push-Up 15-25
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
78
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C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
5
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 77 WORKOUT VIDEO NAME: 5BW4
REPEAT VIDEO: 5
Burpee 8-14
Push-Up 15-25
Burpee Squat to place hands on ground, elbows locked kick back to top plank.
Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
79
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C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
1
R4X
4 RECOVERY PROGRAM A
CONTINUOUS CIRCUIT X4
DATE OF DAY 78 WORKOUT VIDEO NAME: 1R4x
REPEAT VIDEO: 1
Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5
Leg Balance 1 Leg Balance 2 Leg Balance 3 Leg Balance 4 Leg Balance 5
Table Lift 1 Table Lift 2 Table Lift 3 Table Lift 4 Table Lift 5
Lunge Twist 1 Lunge Twist 2 Lunge Twist 3 Lunge Twist 4 Lunge Twist 5
80
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
2
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 79 WORKOUT VIDEO NAME: 2BW5
REPEAT VIDEO: 4
Burpee 8-14
Squat to place hands on ground, elbows locked kick back to top plank.
Burpee Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
81
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
F L O W P H Y S I Q U E C A L E N D A R
5
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 80 WORKOUT VIDEO NAME: 5BW4
REPEAT VIDEO: 5
Burpee 8-14
Push-Up 15-25
Burpee Squat to place hands on ground, elbows locked kick back to top plank.
Keep belly strong and tail tucked.
Exhale and hop back to flat foot squat.
Press mid-foot and jump up. Hips extend.
Land mid-foot. Exhale.
Absorb with knees and hips and repeat.
82
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
5
DB5-
4 DUMBBELL + 1 RECOVERY
30/30 CIRCUIT X4
DATE OF DAY 81 WORKOUT VIDEO NAME: 5DB5(-)
REPEAT VIDEO: 4
Squat 8-14
2DBs
Deadlift 8-14
2DBs
Bridge Press Laying on back, bring feet flat and lift hips until fully extended.
Keep elbows tight to ribs, upper arms on ground, forearms perpendicular,
palms facing each other.
Exhale and screw dumbbells upward, palms facing feet.
Lower elbows to ribs and to ground.
Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as
close to the ground as possible. Lock your elbows, press off your palm heels,
and rotate your tailbone toward the sky. Exhale to squeeze your knees locked.
Then, drop your hips toward your wrists, elbows still locked. Exhale to press
your palms into the ground to keep your shoulders down. Move to the top of
your feet. Tuck your tailbone.
83
T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5
F L O W P H Y S I Q U E C A L E N D A R
2
R4X
4 RECOVERY PROGRAM B
CONTINUOUS CIRCUIT X4
DATE OF DAY 82 WORKOUT VIDEO NAME: 2R4x
REPEAT VIDEO: 1
Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5
Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5
84
TT AA CC FF II TT BB OA DS YI W
C E AI TG HH LT E TA IN CD DD EU VM E B L B O E P L M L E N4 T5
T A C I T 2 6 C A L E N D A R
4
BW5
5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 83 WORKOUT VIDEO NAME: 4BW5
REPEAT VIDEO: 4
Push-Up 15-25
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F L O W P H Y S I Q U E C A L E N D A R
1
BW4
4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 84 WORKOUT VIDEO NAME: 1BW4
REPEAT VIDEO: 5
Push-Up 15-25
86