sweat it

reload

WEEKS 9-16 OF THE ACTIVE

LIFESTYLE CHALLENGE
gameplan MON TUE WED THU FRI SAT SUN

WEEK 9 SC R TP R SS C

WEEK 10 SC R TP R SS C

WEEK 11 SC R TP R SS C

WEEK 12 SC TP SS R SC C

WEEK 13 SC TP SS R SC C

WEEK 14 SC TP C R SC C

WEEK 15 SC TP C R SC C

WEEK 16 SC TP C R SC C
GAMEPLAN

S S = SWE AT Y S H R E D D E R

TP = TONING POWER
PAGE 16

SC = SEZZY CIRCUIT

R = RECOVERY

C = CHALLENGE
workouts
As you can see, there are five different workout styles
and structures included in this eight week guide. If you’ve
finished weeks 1-8 from Sweat it to Shred it, you’ll already
be BFFL with Sweat Shredders, Toning Powers and
Challenges. Although the Sweaty Shredder and Toning
Power workouts mirror the same structure as Sweat it to
Shred it, you’ll find the Reload version a little more unique.
With new exercises, supersets, compound movements and
surprise fat burning finishers, they’ll have you on your toes
and most importantly… sweating your face off!

I’m hoping most of you can skip to page 25 and start to

familiarise yourself with my NEW workout structures used
WORKOUTS

in this next eight weeks. However, if you’re a little naughty

and have disobeyed rule #1 that is “though shalt not smash
out Sweat it Reload until though hast completed weeks 1 –
8 of Sweat it to Shred it” then… I highly advise you read the
next two pages which explain how to complete the Sweaty
PAGE 18

Shredder and Toning Power Workouts.

 WORKOUT 1
sweaty
shredder
THE SWEATY SHREDDERS ARE MY

FAVOURITE FOR THOSE DAYS WHERE

YOU’RE READY TO ABSOLUTELY SWEAT

YOUR FACE OFF, BURN FAT AND PUSH

YOUR BODY TO ITS LIMIT.

I’M WARNING YOU NOW…

YOU’RE GOING TO SWEAT… A LOT.

WORKOUTS
PAGE 19
Sweaty Shredders have been designed to put
your body through a high-intensity, fat burning and
aerobic workout that should leave you feeling like
you’ve got nothing left to give. I want you to be
lying on the floor in a puddle of your own sweat by
the end these bad boys!

E ACH SWE AT Y S H R E D D E R WO R KO U T I S

MADE UP OF 7 EXERCISES. You will perform

the specific exercise for 30 seconds, pushing your
body as hard as you possibly can and then rest
for 10 seconds. You repeat this process 6 times
so that you have completed the exercise for 6
rounds of 30 seconds with a 10 second break in-
between each set. Because I’m so nice, I have
then rewarded you with a 30 second rest period
before you move on to the next exercise, where
you will complete the same process.

You will repeat this process for all 7 exercises

included in the workout. Remember – you must
complete 6 rounds of 30 second activity for each
exercise before you move on to the next. That’s
right, once you have completed 6 rounds of 30
seconds, with 10 seconds rest in between each
set, you move on, never having to return to that
WORKOUTS

exercise. That’s why it’s important to give it all

you’ve got!

Download my timer app and select the Sweaty

Shredder tab to guide your workout.
PAGE 20
sweaty shredder 1. Bunny Bounds (Travelling)
6 X 30 SECONDS

30 SECOND BREAK

2. Tap Push-Ups
6 X 30 SECONDS

30 SECOND BREAK

3. Jump Lunges
6 X 30 SECONDS

30 SECOND BREAK

4. Dish-Tucks
6 X 30 SECONDS

30 SECOND BREAK

5. Froggy Squat Pulses

6 X 30 SECONDS

30 SECOND BREAK
WORKOUTS

6. 10 x Mntn Climber +
Push-Up
6 X 30 SECONDS

30 SECOND BREAK
PAGE 21

7. Shuttle Runs
(10m - tap floor then run back)
6 X 30 SECONDS
WORKOUT 2 TONING POWER WORKOUTS ARE ALL

toning ABOUT SCULPTING THE BODY AND

power
DEVELOPING THAT LEAN AND TONED

PHYSIQUE. EACH WORKOUT TARGETS

A DIFFERENT MUSCLE GROUP,

INTEGRATING POWERFUL AND

FUNCTIONAL MOVEMENTS TO HELP

BUILD MUSCLE WHILE BURNING FAT.

THESE WORKOUTS ARE ALL ABOUT

SHREDDING THOSE ABS, BUILDING

THAT BOOTY AND LEANING OUT

THE ARMS AND LEGS. GET READY TO

BURN!

WORKOUTS
PAGE 22
HERE’S HOW IT WORKS…

For this workout use my timer app and select

the Toning Power tab to guide your workout.
Each workout begins with one explosive, power
exercise that is designed to start burning that
focus muscle group. The idea is to not stop
and keep moving until the one minute timer for
each exercise is up! Each power exercise is then
followed up by a fat burning, heart rate spiking
exercise.

These exercises have been integrated

methodically into the routine to ensure you’re
not only sculpting the desired muscle group, but
promoting fat loss and working up a sweat at the
same time. Without resting, you will complete the
second exercise for one whole minute.

Once you have completed this superset (two

exercises one after the other) you can then enjoy
a 45 second break. You will repeat this process
four times so that you’ve completed 4 sets of the
superset combo. Once you’ve completed the four
sets, you are rewarded with a well deserved 1-2
WORKOUTS

minute rest (depending on how you’re feeling).

I know I’m so nice right!?

You will repeat this same concept for the following

two superset combos so that you’ve completed 4
rounds of each superset.
PAGE 23
toning power Superset A Superset B Superset C
Sumo Squats DB* Hip Thrusts Froggy Squat
+ Pulse (*approx. 8kg) Pulses
1 MINUTE 1 MINUTE 1 MINUTE

1 - 2 MINUTE BREAK

1 - 2 MINUTE BREAK
DB Walking Glute Lunge Jump
Lunges Kickbacks Burpees
1 MINUTE 30 SEC EACH LEG 1 MINUTE
WORKOUTS
PAGE 24

REST 45 SECONDS REST 45 SECONDS REST 45 SECONDS

R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
 WORKOUT 3
sweaty
NOW FOR THE BEST PART

IT’S TIME WE MIX THINGS UP,

sezzy
circuits
SHOCK OUR BODIES, CHALLENGE

OURSELVES AND TRY SOMETHING

NEW! INTRODUCING THE ABSOLUTE

FULL BODY FITNESS BOMB, SEZZY

CIRCUITS! THIS STYLE OF WORKOUT

IS MY GO-TO TRAINING METHOD IN

MY EVERY DAY LIFE. THESE ARE THE

SESSIONS YOU’LL SEE ME SMASHING

OUT ON MY YOUTUBE CHANNEL,

WITH MY FRIENDS AND ON THE DAYS

I’M READY TO WORK EVERY PART OF

MY BODY!

WORKOUTS
PAGE 25
 Utilising supersets, muscle fatigue and the other with N O B R E A K (or as little
optimum heart rate, I’ve designed my break as you can manage). Once you’ve
Sezzy Circuits to increase your fitness completed all four exercises, you can
level and cardiovascular endurance. This take a 1 minute break, before completing
will also promote toning and sculpting another round of the circuit.
of the entire body. Some days you’ll be
Once you’ve successfully completed
yelling “ahhh my booty” while you wait
three full rounds of circuit O N E , I
for the booty poppin' burns to subside,
encourage you to listen to your body,
and other days you’ll be huffing and
notice your heart rate and take a 2–3
puffing, trying to catch your breath
minute break before beginning C I R C U I T
before you jump into a dynamic full body
TWO. Again, you will repeat the same
movement. Sezzy Circuits are unique to
process until you have completed all
my training style and have been inspired
three rounds of all three circuits.
by my background in gymnastics and
plyometrics. This is a super fast paced, BUT IT DOESN’T STOP THERE…

versatile and high intensity workout!

I mean, this is Sweat it R E L O A D after all!
Each Sezzy Circuit is comprised of
Some weeks I’ve included a Sezzy style
THREE circuits.
surprise, aka ‘Fat Burning Finishers’.
Each circuit includes F O U R exercises. Again, I encourage you to listen to your
body and decide for yourself if this is
Your goal is to complete each circuit
something you’re up for! Some days I
THREE times.
have loads of energy and smash out
WORKOUTS

This means you will complete C I R C U I T these finishers after my Sezzy Circuit,
ONE, THREE times before moving on to and… other days I’m ready to go home for
circuit two. an epic smoothie bowl #life.

Yep, you guessed it! You are completing These finishers are optional and meant to
PAGE 26

all four exercises in each circuit one after challenge you!

 CIRCUIT ONE

sezzy circuit Travelling

Jump Squats
Crab Walks DB* Deadlifts
(*approx. 8kg)
Curtsey +
Squat Pulse

1 MINUTE BREAK

REPEAT X 3
X 20 X 20 X 10 X 15 EACH SIDE

CIRCUIT TWO

Push-Up + Plank In &

Bench Hops Sit-Ups
Shoulder Tap Outs

1 MINUTE BREAK

REPEAT X 3
WORKOUTS
PAGE 27

X 10 X 20 X 20 X 20
 CIRCUIT THREE

sezzy circuit Single Arm DB

Squat & Press
DB* Lateral
Raise
(*approx. 5kg)
Push-Up
Burpees
Leg Raises

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 X 20 X 20
WORKOUTS
PAGE 28
 WORKOUT 4 OK SO THERE’S ACTUALLY A FUNNY

challenges STORY AS TO HOW THIS WORKOUT

BECAME SUCH AN INTEGRAL PART OF

SWEAT IT RELOAD…

WHILE GOING THROUGH ONE OF

THOSE NOTORIOUS ‘FUNKS’, YOU

KNOW THOSE ROUGH PATCHES WHERE

YOU’RE UNEXPLAINABLY UNMOTIVATED,

NEGATIVE AND JUST… BLERR? I DECIDED

TO TRY SOMETHING NEW. I CHANGED

UP MY GYM MEMBERSHIP AND FITNESS

SCHEDULE AND ENDED UP MAKING

SOME OF THE MOST INCREDIBLE

FRIENDSHIPS I’VE EVER HAD!

WORKOUTS
PAGE 29
DON'T FORGET A QUALITY WARM UP ISN’T JUST ESSENTIAL

FOR INJURY PREVENTION, I FEEL AS

THOUGH I HAVE TO WARM UP AND GET MY

warm
up BLOOD PUMPING OTHERWISE I SERIOUSLY

CAN’T GET MOTIVATED. IT’S NOT UNTIL

I’VE BROKEN A MINI SWEAT THAT I’M

READY TO RIP IN AND SMASH OUT A

SERIOUS WORKOUT!

Your warm up can really be anything you want, the

most important thing is that your heart rate begins
to increase, your upper lip starts to get a little
sweaty and your body is feeling warm and ready
to move.

Each workout requires you to complete a quick

5 minute warm up before you begin. If you’re
completing this program at a gym, feel free to
jump on the bike or cross trainer for 5 minutes.
If you’re at home, try this simple warm up routine…

20 X STAR JUMPS
WORKOUTS

10 X SQUATS

R E PE AT 2-3 TI M E S 20 X HIGH KNEES

(until your body feels
10 X LUNGES
warm and ready to work)
PAGE 33

20 X BUTT KICKS

5 X PUSH-UPS
week

nine
 CIRCUIT ONE

monday Travelling
Jump Squats
Crab Walks DB* Deadlifts
(*approx. 8kg)
Curtsey +
Squat Pulse

1 MINUTE BREAK

REPEAT X 3
X 20 X 20 EACH SIDE X 10 X 15 EACH SIDE

CIRCUIT TWO

Push-Up + Plank In &

Bench Hops Sit-Ups
Shoulder Tap Outs
WEEK NINE: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 40

X 10 X 20 X 20 X 20
 CIRCUIT THREE

monday Single Arm DB

Squat & Press
DB Lateral
Raise
Push-Up
Burpees
Leg Raises

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 X 12 X 20
WEEK NINE: SEZZY CIRCUIT
PAGE 41
wednesday Superset A Superset B Superset C
Sumo Squats DB* Hip Thrusts Froggy Squat
+ Pulse (*approx. 8kg) Pulses
1 MINUTE 1 MINUTE 1 MINUTE
pulse at the bottom

1 - 2 MINUTE BREAK

1 - 2 MINUTE BREAK
of the squat

DB Walking Glute Lunge Jump

Lunges Kickbacks Burpees
1 MINUTE 30 SEC EACH LEG 1 MINUTE
WEEK NINE: TONING POWER
PAGE 43

REST 45 SECONDS REST 45 SECONDS REST 45 SECONDS

R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
thursday Downward Dog

Upward Dog

Child Pose

Pike Sit + Touch Toes

Right Leg Forward Touch Toe

be kind, unwind - yoga stretches

Left Leg Forward Touch Toe

Stradle Sit + Walk Hands Forward

Stradle Sit + Hand to Right Toe

Stradle Sit + Hand to Left Toe

Soles To Touch - Butterfly Knees

WEEK NINE: RECOVERY

Standing Salutation Stretch

Exaggerated Inhale & Exhale

Freestyle Stretch!!

IF YOU'RE FAMILIAR WITH THESE TERMS, THIS IS A NICE FLOW I LIKE TO DO. IF NOT, THEN
PAGE 44

LISTEN TO YOUR BODY AND TAKE THIS TIME TO STRETCH WHERE YOU FEEL NECESSARY.
friday 1. Bunny Bounds (Travelling)
6 X 30 SECONDS

30 SECOND BREAK

2. Tap Push-Ups
6 X 30 SECONDS

30 SECOND BREAK

3. Jump Lunges
6 X 30 SECONDS

30 SECOND BREAK

4. Dish-Tucks
6 X 30 SECONDS

30 SECOND BREAK
WEEK NINE: SWEATY SHREDDER

5. Froggy Squat Pulses

6 X 30 SECONDS

30 SECOND BREAK

6. 10 x Mntn Climber +
Push-Up
6 X 30 SECONDS

30 SECOND BREAK
PAGE 45

7. Shuttle Runs
(10m - tap floor then run back)
6 X 30 SECONDS
saturday Plank
Burpees
Mountain
Climbers
Sit-Ups Standing
Squats

X 30

X 30

X 30

X 30
50 METRE SPRINT

Plank Mountain Sit-Ups Standing

Burpees Climbers Squats
X 20

X 20

X 20

X 20
princess pyramid

50 METRE SPRINT

Plank Mountain Sit-Ups Standing

Burpees Climbers Squats
X 10

X 10

X 10

X 10
WEEK NINE: CHALLENGE

50 METRE SPRINT
PAGE 46
week

ten
 CIRCUIT ONE

monday DB Russian
Twist
Push-Up
Burpees
Plank + Side-
To-Side Rock
Dish & Tuck

1 MINUTE BREAK

REPEAT X 3
X 20 X 10 X 20 X 10

CIRCUIT TWO

DB Chest Travelling DB Around

Leg Raises
Press Jump Squats The World
WEEK TEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 48

X 10 X 20 X 10 X 20
 CIRCUIT THREE

monday Curtsey +
Squat Pulse
Glute
Kickbacks
Jump Lunges Commandos

1 MINUTE BREAK

REPEAT X 3
X 10 EACH SIDE X 20 EACH SIDE X 10 X 12
WEEK TEN: SEZZY CIRCUIT
PAGE 49
wednesday Superset A Superset B Superset C

DB Lateral Raise DB Skull Crushers Reverse Lunges

1 MINUTE 1 MINUTE 1 MINUTE

FAT B U R N I N G FI N I S H E R: 1 M I N WA LK + 30 S EC S PR I NT. R E PE AT X 4
1 - 2 MINUTE BREAK

1 - 2 MINUTE BREAK
High Plank +
Bear Crawls Side Leg Taps Commandos
1 MINUTE 1 MINUTE
30 SEC EACH SIDE
WEEK TEN: TONING POWER
PAGE 51

REST 45 SECONDS REST 45 SECONDS REST 45 SECONDS

R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
friday 1. Crab Walks
6 X 30 SECONDS

30 SECOND BREAK

2. DB Hold Leg Raises

6 X 30 SECONDS

30 SECOND BREAK

3. Squat + Lunge Jumps

6 X 30 SECONDS

30 SECOND BREAK

4. Side-To-Side Toe Taps

6 X 30 SECONDS

30 SECOND BREAK
WEEK TEN: SWEATY SHREDDER

5. Raised Side
Lunge Pulses
6 X 30 SECONDS (3 X LEF T, 3 X RIGHT )

30 SECOND BREAK

6. Push-Up, Tuck Jump

Burpees
6 X 30 SECONDS

30 SECOND BREAK
PAGE 53

7. Bicycles
6 X 30 SECONDS
saturday Run 600M

Single Arm DB Squat & Press X 20 EACH SIDE

Push-Ups X 20

Side Lunge X 20 EACH SIDE

Bunny Bounds (Travelling) X 20

V Sit-Ups X 20
AMRAP*

Wall Sit 45 SEC

R E PE AT X A M R A P * I N 45 M I N S
*AS MANY ROUNDS AS POSSIBLE
WEEK TEN: CHALLENGE
PAGE 54

PUT A TIMER ON FOR 45 MINUTES AND SEE HOW MANY ROUNDS YOU CAN GET

THROUGH. TAKE BREAKS AS YOU NEED AND MOST IMPORTANTLY, MAINTAIN GOOD

FORM THROUGHOUT EACH EXERCISE.

week

eleven
 CIRCUIT ONE

monday Push-Ups Star Crunches Tricep Dips Skaters

1 MINUTE BREAK

REPEAT X 3
X 20 X 20 X 20 X 20

CIRCUIT TWO

DB* Hip DB* Sumo Sumo Squat

Single Arm DB
Thrusts Squat Hold + Heel
Squat & Press
(*approx. 8kg) (*approx. 8kg) Raise
WEEK ELEVEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 56

X 10 EACH ARM X 10 X 10 X 20
 CIRCUIT THREE

monday Reverse Lunge

+ DB Press
DB Lateral
Raise
Ab Kicks
10 x Mountain
Climber
+ Push-Up

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 X 10 X 10

FAT B U R N I N G FI N I S H E R

5-10 min incline walk

WEEK ELEVEN: SEZZY CIRCUIT
PAGE 57
wednesday Superset A Superset B Superset C

Reverse Lunge Kick Push-Up Burpees Box Jumps

30 SEC EACH LEG 1 MINUTE 1 MINUTE

FAT B U R N I N G FI N I S H E R: 1 M I N WA LK + 30 S EC S PR I NT. R E PE AT X 4
1 - 2 MINUTE BREAK

1 - 2 MINUTE BREAK
Shuttle Runs Side Elevated 10 x Fast Feet +
(10m) Lunge 2 x Squats
1 MINUTE 30 SEC EACH SIDE 1 MINUTE
WEEK ELEVEN: TONING POWER
PAGE 59

REST 45 SECONDS REST 45 SECONDS REST 45 SECONDS

R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
friday 1. Shuttle Run (10-20m)
6 X 30 SECONDS

30 SECOND BREAK

2. Reverse Lunge Kicks

6 X 30 SECONDS

30 SECOND BREAK

3. Dish Hold + Scissors

6 X 30 SECONDS

30 SECOND BREAK

4. Travelling Jump Squats

6 X 30 SECONDS

30 SECOND BREAK
WEEK ELEVEN: SWEATY SHREDDER

5. DB* Bicep Curls

(*approx. 5kg)
6 X 30 SECONDS

30 SECOND BREAK

6. 3 Low Side Shuffles +

Chest To Floor
6 X 30 SECONDS

30 SECOND BREAK
PAGE 61

7. DB Chest Press
6 X 30 SECONDS
challenge Run 6 MIN

Tuck Jump Burpees X 6

Push-Ups X 6

Jump Squats X 6

1 MINUTE BREAK

Run 4 MIN

Tuck Jump Burpees X 4

short, sweet & sweaty

Push-Ups X 4

Jump Squats X 4

1 MINUTE BREAK

Run 2 MIN
WEEK ELEVEN: CHALLENGE

Tuck Jump Burpees X 2

Push-Ups X 2

Jump Squats X 2

30 SECOND BREAK

Plank Hold
PAGE 62

1 MIN

Sit-Ups 1 MIN
week

twelve
 CIRCUIT ONE

monday 180 Jump

Squat
DB Walking
Lunges
Alternate Plank
Raise
4 Scissors
+ Dish Tuck

1 MINUTE BREAK

REPEAT X 3
X 10 X 20 X 20 X 10

CIRCUIT TWO

DB Sumo Sumo Squat DB Hip

Crab Walks
Squats Pulse Thrusts
WEEK TWELVE: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 64

X 10 X 20 X 20 X 20
 CIRCUIT THREE

monday Ab Kicks
Curtsey +
Squat Pulse
DB Wall Squat
+ Front Raise
DB Vertical
Toe Taps

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 EACH SIDE X 10 X 20

FAT B U R N I N G FI N I S H E R

5-10 min incline walk

WEEK TWELVE: SEZZY CIRCUIT
PAGE 65
tuesday Superset A Superset B Superset C
Cross Body High Plank
Bench Taps + Side Leg Taps Side Plank Dips
30 SEC EACH SIDE
1 MINUTE 1 MINUTE

1 - 2 MINUTE BREAK

1 - 2 MINUTE BREAK
8 Low Shuffles Reverse
Plank In & Outs + Chest To Floor Lunge Kicks
1 MINUTE
1 MINUTE 30 SEC EACH SIDE
WEEK TWELVE: TONING POWER
PAGE 66

REST 45 SECONDS REST 45 SECONDS REST 45 SECONDS

R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
wednesday 1. Sideways Bear Crawl
(stay low, knees 2cm off the ground)
6 X 30 SECONDS

30 SECOND BREAK

2. DB Narrow Squat
6 X 30 SECONDS

30 SECOND BREAK

3. Dive Bombers
6 X 30 SECONDS

30 SECOND BREAK

4. Bicycles
6 X 30 SECONDS

30 SECOND BREAK
WEEK TWELVE: SWEATY SHREDDER

5. 10 x Fast Feet + Burpee

6 X 30 SECONDS

30 SECOND BREAK

6. Skaters
6 X 30 SECONDS

30 SECOND BREAK
PAGE 67

7. Tricep Dips
6 X 30 SECONDS
 CIRCUIT ONE

friday DB Around
the worlds
DB Lateral
Raise
4 x Jump
Lunges +
Bench Hop
DB Chest
Press

1 MINUTE BREAK

REPEAT X 3
X 20 X 10 X 10 X 10

CIRCUIT TWO

Push-Up + Side Plank Sunrise Dish

Ab Kicks
Shoulder Taps Dips Tucks
WEEK TWELVE: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 69

X 10 X 20 EACH SIDE X 10 X 10
 CIRCUIT THREE

friday Froggy Squat

Pulses
Crab Walks Divebombers
10m Shuttle
Runs

1 MINUTE BREAK

REPEAT X 3
X 10 X 20 EACH SIDE X 10 X 5

FAT B U R N I N G FI N I S H E R

Crunches Side-To- Vertical Leg Plank +

Side Toe Toe Taps Raises Side-To-
Taps Side Rock
WEEK TWELVE: SEZZY CIRCUIT

X 40
X 50

X 30

X 20

X 10
PAGE 70
 CIRCUIT ONE

saturday Back/Forth
Bounce +
Jab Cross
Push-Up
Burpees
Reverse
Lunge Kick
+ Jab Cross
Reverse
Lunge Kick
+ Hook, Hook

1 MINUTE BREAK

REPEAT X 3
15min fat burner: boxing babe

30 SECS 30 SECS 30 SECS 30 SECS

CIRCUIT TWO

Squat Hold Jab, Jab, Hook,

Elevated Plank Jump Lunges
Fast Jab Shuffle Back
Shoulder Taps Slip, Slip
Cross (Travelling)
WEEK TWELVE: CHALLENGE

1 MINUTE BREAK

REPEAT X 3
PAGE 71

30 SECS 30 SECS 30 SECS 30 SECS

FINISH WITH A 2.5KM RUN

 week

thirteen
 CIRCUIT ONE

monday Crawl Down

Tricep
Push-Ups
Tricep Dips
Wide Chest
Push-Ups
DB* Chest
Press
(*approx 6-8kg)

1 MINUTE BREAK

REPEAT X 3
X 10 X 20 X 10 X 10

CIRCUIT TWO

DB Press +
DB Lateral DB Around DB Bent
Kneeling
Raise The Worlds Over Fly
Glute Thrust
WEEK THIRTEEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 73

X 10 X 10 X 10 X 10
 CIRCUIT THREE

monday DB Skull
Crushers
Push-Up +
Shoulder
Taps
Leg Raises Plank

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 X 20 45 SEC

O P TI O N A L FAT B U R N I N G FI N I S H E R

Run Crunches Run Crunches Run Crunches

WEEK THIRTEEN: SEZZY CIRCUIT

400M

300M

200M
20

10

10
PAGE 74
tuesday Superset A Superset B Superset C

Sumo Squats DB Hip Thrusts Froggy Squat Pulse

1 MINUTE 1 MINUTE 1 MINUTE

1 - 2 MINUTE BREAK

1 - 2 MINUTE BREAK
Walking Lunges Glute Kickbacks Skaters
1 MINUTE 30 SEC EACH SIDE 1 MINUTE
WEEK THIRTEEN: TONING POWER
PAGE 75

REST 45 SECONDS REST 45 SECONDS REST 45 SECONDS

R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
wednesday 1. 4 x Jump Lunges +
Bench Hop
6 X 30 SECONDS

30 SECOND BREAK

2. Reverse Lunge Kicks

6 X 30 SECONDS

30 SECOND BREAK

3. Cross Body Bench Taps

6 X 30 SECONDS

30 SECOND BREAK

4. Travelling Burpees
6 X 30 SECONDS
WEEK THIRTEEN: SWEATY SHREDDER

30 SECOND BREAK

5. DB Lateral Raise
6 X 30 SECONDS

30 SECOND BREAK

6. DB Sumo Squat
6 X 30 SECONDS

30 SECOND BREAK
PAGE 76

7. In & Out Squat Pulses

6 X 30 SECONDS
 CIRCUIT ONE

friday 10m Shuttle

Runs + Chest
To Floor
DB Sissy
Squats
Jump Lunges Commandos

1 MINUTE BREAK

REPEAT X 3
rest heels on slight platform for balance

X 10 X 10 X 10 X 20

CIRCUIT TWO

Bunny
DB Russian Side-To-Side In & Out Plank
Bounds
Twist Toe Taps to Squat (Travelling)
WEEK THIRTEEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 78

X 20 X 10 X 10 X 20
 CIRCUIT THREE

friday Travelling
Jump Squats
DB Narrow
Squat
Lizard Push-
Ups
Mountain
Climbers

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 X 10 X 50

FAT B U R N I N G FI N I S H E R

Alternate Swap Sides High Plank V Sit-Ups

Arm + Leg Hold
WEEK THIRTEEN: SEZZY CIRCUIT

Plank Hold
SECS

SECS

SECS

X 10
30

30

30
PAGE 79
 CIRCUIT ONE

saturday Lying Side

Leg Lift
Lying Front
Leg Lift
Lying Knee-
Extend Lift

1 MINUTE BREAK

REPEAT X 2
ballet booty burner

X 30 X 20 X 10

CIRCUIT TWO

Bent Inner
Inner Thigh Froggy Press
Thigh Pulsing
Lift + 4 Scissors
Squeeze
WEEK THIRTEEN: CHALLENGE

1 MINUTE BREAK

REPEAT X 2
PAGE 80

X 30 X 20 X 10

fist in-between knees and squeeze together

 CIRCUIT THREE

saturday Straight Leg

Glute Pulse
Superman
Booty
Squeeze
Hip Thrust
+ 3 Pulses

1 MINUTE BREAK

REPEAT X 2
ballet booty burner

X 30 X 20 X 10

CIRCUIT FOUR

Bear Hold + Sumo Squat

In and Out
Reverse Leg Hold + Heel
Squat Pulse
Toe Taps Raises
WEEK THIRTEEN: CHALLENGE

1 MINUTE BREAK

REPEAT X 2
PAGE 81

X 10 X 20 X 20

FINISH WITH A 15 -30 MIN WALK

 week

fourteen
 CIRCUIT ONE

monday 180 Jump

Squat
Side Lunge
Side Elevated
Lunge Pulse
Bench Hops

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 EACH SIDE X 10 EACH SIDE X 20

CIRCUIT TWO

Travelling Plank + Side- Cross Body

Crab Walks
Jump Squats To-Side Rock Crab Kicks
WEEK FOURTEEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 83

X 10 X 20 X 20 X 10 EACH SIDE
 CIRCUIT THREE

monday Ab Kicks
Curtsey +
Squat Pulse
DB Wall Squat
+ Front Raise
DB Vertical
Toe Taps

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 EACH SIDE X 10 X 20

FAT B U R N I N G FI N I S H E R

5-10 min incline walk

WEEK FOURTEEN: SEZZY CIRCUIT
PAGE 84
tuesday Superset A Superset B Superset C
Elevated Push-Up Single Arm DB*
High Plank Pops Squat & Press (*5kg)
1 MINUTE
1 MINUTE 30 SEC EACH SIDE

1 - 2 MINUTE BREAK

1 - 2 MINUTE BREAK
Alternating Reverse 8 Side-To-Side Toe Bridge Hold +
Lunge + DB Press Taps + 2 Sit-Ups Leg Extensions
1 MINUTE 1 MINUTE 1 MINUTE
WEEK FOURTEEN: TONING POWER
PAGE 85

REST 45 SECONDS REST 45 SECONDS REST 45 SECONDS

R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
 CIRCUIT ONE

wednesday Skaters
Cross Body
Crab Kicks
High Plank +
Side Leg Taps
In & Out
Squat Pulses

1 MINUTE BREAK

REPEAT X 3
princess power pilates

X 30 X 30 X 20 X 10

CIRCUIT TWO

Jump Squats + Plank In &

Dish Hold +
8 Mntn Climbers Out + Jack Wall Sit
Scissors
(Travelling) Push Up
WEEK FOURTEEN: CHALLENGE

1 MINUTE BREAK

REPEAT X 3
PAGE 86

X 10 X 30 X 10 45 SEC
 CIRCUIT THREE

wednesday 180 Jump

Squat Burpee
High Plank
Side Dips
Planking
Elbow Hinge
Bicycles

1 MINUTE BREAK

REPEAT X 3
princess power pilates

X 10 X 20 EACH SIDE X 10 X 30

FAT B U R N I N G FI N I S H E R

10 min Jog/Walk
WEEK FOURTEEN: CHALLENGE
PAGE 87
 CIRCUIT ONE

friday DB Renegade
+ Stand And
Press
DB Leg
Raises
Plank Side-To-
Side Rock
Travelling
Jump Squats

1 MINUTE BREAK

REPEAT X 3
X 10 X 20 X 20 X 10

CIRCUIT TWO

Push-Up DB Front Lizard Push-

Divebombers
Burpees Raises Ups
WEEK FOURTEEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 89

X 10 X 10 X 10 X 10
 CIRCUIT THREE

friday Plank In &

Outs
High Plank +
Side Leg Taps
Squat + Lunge
Jumps
3 Low Side
Shuffles +
Chest To Floor

1 MINUTE BREAK

REPEAT X 3
X 20 X 20 X 10 X 10

FAT B U R N I N G FI N I S H E R

5-10 min incline walk

Vertical Bicycles Plank Russian Dish Hold V Sit-Ups
Toe Taps Twist + Scissors
WEEK FOUTEEN: SEZZY CIRCUIT

SECS
SECS

SECS

SECS

SECS

SECS
40
60

50

30

20

10
PAGE 90
saturday Run 400M

Squat Jumps X 20

High Plank + Side Leg Taps X 20

Tuck Jump Burpees X 20

Plank 1 MIN
AMRAP*

Tricep Dips X 20

R E PE AT X A M R A P * I N 45 M I N S
*AS MANY ROUNDS AS POSSIBLE
WEEK FOURTEEN: CHALLENGE
PAGE 91
week

fifteen
 CIRCUIT ONE

monday Crawling
Down Tricep
Push-Up
Tricep Dips
Wide Chest
Push-Ups
DB Chest
Press

1 MINUTE BREAK

REPEAT X 3
X 10 X 20 X 10 X 10

CIRCUIT TWO

DB Press +
DB Lateral Elevated DB Bent
Kneeling
Raise Push-Up Pop Over Fly
Glute Thrust
WEEK FIFTEEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 93

X 10 X 10 X 10 X 10
 CIRCUIT THREE

monday DB Skull
Crushers
Push-Up +
Shoulder Tap
Cross Body
Bench Taps
Plank

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 X 20 45 SEC

FAT B U R N I N G FI N I S H E R

PRACTISE!!

Pick an exercise or movement and practise for 15mins!

WEEK FIFTEEN: SEZZY CIRCUIT

Here are some options…

Chin-ups

Hand stands

Stretching

Sprinting

Arm balances

Boxing technique
PAGE 94
tuesday Superset A Superset B Superset C
Push-Up Single Arm DB Alternate Arm
+ Open Fly Squat + Press + Leg Plank Hold
1 MINUTE 30 SEC EACH ARM 30 SEC EACH ARM

1 - 2 MINUTE BREAK

1 - 2 MINUTE BREAK
toned arms

DB Around Push-Up Burpees

The World Tricep Dip + Lunge Jumps
1 MINUTE
1 MINUTE 1 MINUTE
WEEK FIFTEEN: TONING POWER
PAGE 95

REST 45 SECONDS REST 45 SECONDS REST 45 SECONDS

R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
 CIRCUIT ONE

wednesday Jump Squats

DB Sissy
Squat + Hinge
Crab Walks Jump Lunges

1 MINUTE BREAK

REPEAT X 3
X 20 X 10 X 15 EACH SIDE X 30
jelly legs

CIRCUIT TWO

Elevated Elevated
Elevated Back
Back Leg Back Leg 100m Sprint
Leg Lunge
Lunge Jumps Lunge Pulses
WEEK FIFTEEN: CHALLENGE

1 MINUTE BREAK

REPEAT X 3
PAGE 96

X 10 EACH LEG X 10 EACH LEG X 10 EACH LEG OR 20 SEC

 CIRCUIT ONE

friday Lizard
Push-Ups
Cross Body
Crab Kicks
10m Shuttle
Runs +
Chest To Floor
4 x Scissors +
Dish Tuck

1 MINUTE BREAK

REPEAT X 3
X 10 X 20 X 10 X 10

CIRCUIT TWO

Plank Travelling Elevated

Ab Kicks
In & Outs Jump Squats Push-Up Pops
WEEK FIFTEEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 98

X 20 X 10 X 10 X 10
 CIRCUIT THREE

friday Bench In &

Out Squat
Jumps
DB Burpee &
Press
Bicycles
Plank + Side-
To-Side Rock

1 MINUTE BREAK

REPEAT X 3
X 10 X 10 X 20 X 20

FAT B U R N I N G FI N I S H E R

Run Plank Run Plank

1 MINUTE BREAK

REPEAT X 3
WEEK FIFTEEN: SEZZY CIRCUIT

METRE

METRE
SECS

SECS
400

200
45

45
PAGE 99
 CIRCUIT ONE

saturday Travelling
Jump Squats
Jab, Cross,
Slip Slip.
Burpee
2 x Right Hook, Jab, Jab, Hook,
2 x Left Hook,
Jab Cross
Shuffle Back
(Travelling)

1 MINUTE BREAK

REPEAT X 3
15min fat burner: boxing babe

30 SECS 30 SECS 30 SECS 30 SECS

CIRCUIT TWO

High 10 Jab Jab, Jab, Hook,

Elevated Squat Hold
Cross + 10 Shuffle Back
Push-Ups Pop Fast Jab Cross
Jump Squat (Travelling)
WEEK FIFTEEN: CHALLENGE

1 MINUTE BREAK

REPEAT X 3
PAGE 100

30 SECS 30 SECS 30 SECS 30 SECS

FINISH WITH A 2.5KM RUN

week

sixteen
 CIRCUIT ONE

monday Sprint
DB Walking
Lunges
Jump Lunges Plank

1 MINUTE BREAK

REPEAT X 3
200M X 20 X 10 1 MIN

CIRCUIT TWO

In & Out Bunny

Push-Up + Side-To-Side
Plank To Bounds
Shoulder Tap Toe Taps
Squat Pause (Travelling)
WEEK SIXTEEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 102

X 10 X 10 X 10 X 20
 CIRCUIT THREE

monday DB Deadlift
DB Narrow
Squat
Lizard
Push-Ups
Mountain
Climbers

1 MINUTE BREAK

REPEAT X 3
X 20 X 20 X 10 X 15 EACH SIDE

FAT B U R N I N G FI N I S H E R

30 sec Sprint
Then 1 min Walk
Do This For 8mins
WEEK SIXTEEN: SEZZY CIRCUIT
PAGE 103
tuesday Superset A Superset B Superset C
Reverse Sumo Squat Hold
Lunge Kick Sit-Ups + Heel Raises
1 MINUTE
30 SEC EACH SIDE 1 MINUTE

1 - 2 MINUTE BREAK

1 - 2 MINUTE BREAK
10m Shuttle Runs 10 x Mountain
Chest To Floor Climbers + Push-Up Skaters
1 MINUTE
1 MINUTE 1 MINUTE
WEEK SIXTEEN: TONING POWER
PAGE 104

REST 45 SECONDS REST 45 SECONDS REST 45 SECONDS

R E PE AT X 4 R E PE AT X 4 R E PE AT X 4
wednesday Find a decent set of stairs around your local area
(roughly 50 - 100 stairs) and smash out some stair
sprints! Listen to your body, energy levels and mood,
here’s an example of my weekly stair session…

Walk To The Set Of Stairs 1.5 KM

Sprints (Every Second Step) X 2

Kickbacks (Every Second Step) X 1

Fast Feet (Sprint Every Step) X 1

sezzy stair sesh

Sideways Crab Walk (Second Step) X 1

Sideways Crab Walk (Second Step) X 1

WEEK SIXTEEN: CHALLENGE

R E PE AT X A M R A P * I N 35 M I N S
*AS MANY ROUNDS AS POSSIBLE
PAGE 105
 CIRCUIT ONE

friday Travelling
Jump Squats
Walking
Lunges +
Kick Back
DB Deadlift
Curtsey +
Squat Pulse

1 MINUTE BREAK

REPEAT X 3
X 15 X 20 X 10 X 10 EACH SIDE

CIRCUIT TWO

8 x Mntn
Push-Up + DB Lateral
Sit-Ups Climbers +
Shoulder Tap Raises
2 Push-Ups
WEEK SIXTEEN: SEZZY CIRCUIT

1 MINUTE BREAK

REPEAT X 3
PAGE 107

X 10 X 10 X 20 X 10
 CIRCUIT THREE

friday Single Arm DB

Squat & Press
Elevated
Push-Up Pops
Side-To-Side
Toe Taps
Plank

1 MINUTE BREAK

REPEAT X 3
X 10 EACH SIDE X 10 X 20 1 MIN

FAT B U R N I N G FI N I S H E R

10 min walk
WEEK SIXTEEN: SEZZY CIRCUIT
PAGE 108
 CIRCUIT ONE

saturday Run Push-Ups

Bench In &
Out Squat
Jumps
Jump Lunges

1 MINUTE BREAK

REPEAT X 3
400M X 20 X 20 X 30
primal power

CIRCUIT TWO

Tuck Jump Cross Over

Tricep Dips Bear Crawl
Burpees Crab Kicks
WEEK SIXTEEN: CHALLENGE

1 MINUTE BREAK

REPEAT X 3
PAGE 109

X 10 X 20 X 30 X 20
 CIRCUIT THREE

saturday Bunny
Bounds
(Travelling)
Mountain
Climbers
Elevated
Push-Up Pops
Leg Raises

1 MINUTE BREAK

REPEAT X 3
X 20 X 30 X 10 X 20
primal power

FAT B U R N I N G FI N I S H E R

2.5km Jog/Walk
WEEK SIXTEEN: CHALLENGE
PAGE 110
 t y l e . . . o
a l i f e s a n d d
w i t ' s u r s e l f
No d t o y o
a p p y !
e k i n y o u h
B m a k e s
w h a t
I N S TAG R A M WEBSITE YOUTUBE PODCAST
@sarahs_day www.sarahsday.com sarahsdayvideos @the.healthcode and iTunes
 Monday leGs & cardio
1&3
week
Jump squats X jumps
Squats Burpees
Walking lunges Weighted step ups
Knee ups Medicine ball squat & press

circuit oNe circuit tWo

15 Jump squats
reps
16
reps X Jumps (8 per leg)

15 Squats
reps
10
reps Burpees

24 Walking lunges (12 per leg)

steps
24
reps Weighted step ups (12 per leg)

24 Knee ups (12 per leg)

reps
15
reps Medicine ball squat & press
 Wednesday arms & aBs
1&3
week
Push ups Mountain climbers
Medicine ball squat & press Ab bikes
Lay down push ups Sit ups with twist
Tricep dips Straight leg sit ups

circuit oNe circuit tWo

15 Push ups
reps
40 Mountain climbers (20 per leg)
reps

15 Medicine ball squat & press

reps
40 Ab bikes (20 per side)
reps

15 Lay down push ups

steps
30 Sit ups with twist (15 each side)
reps

15 Tricep dips
reps
15 Straight leg sit ups
reps
 Na l
io
oPt Friday Full BodY WorKout
week 1&3 Medicine ball squat & press Burpees
Knee ups Straight leg sit ups
Ab bikes Weighted step ups
Walking lunges Push ups

circuit oNe circuit tWo

15 Medicine ball squat & press
reps
10 Burpees
reps

30 Knee ups (15 per leg)

reps
15 Straight leg sit ups
reps

40 Ab bikes (20 per side)

reps
30 Weighted step ups (15 per leg)
reps

24 Walking lunges (12 per leg)

steps
15 Push ups
reps
 Monday leGs & cardio
2&4
week
Burpees Skipping
Jump lunges Walking lunges
Knee ups Raised reverse lunges
Sumo squats Jump squats

circuit oNe circuit tWo

10 Burpees
reps
2
mins Skipping

20 Jump lunges (10 per leg)

reps
24
steps Walking lunges (12 per leg)

24 Knee ups (12 per leg)

steps
30
reps Raised reverse lunges (15 per leg)

15 Sumo squats
reps
15
reps Jump squats
 Wednesday arms & aBs
2&4
week
Weighted squat clean & Sit ups
press
Mountain climber push ups
Tricep dips
Leg raises
Commando
Lay down push ups
Straight leg jacknife

circuit oNe circuit tWo

15 Weighted squat clean & press
reps
20 Sit ups
reps

15 Tricep dips
reps
15 4 mountain climbers + 1 push up
rounds

24 Commandos (12 each side)

reps
15 Leg raises
reps

20 Straight leg jackknife

reps
15 Lay down push ups
reps
 Friday Full BodY WorKout
2&4
week
Burpees Mountain climber push ups
Jump lunges Straight leg jackknifes
Lay down push ups Skipping
Sumo squats Commandos

circuit oNe circuit tWo

10 Burpees
reps
15 4 mountain climbers + 1 push up
reps

30 Jump lunges (15 per leg)

reps
15 Straight leg jackknifes
reps

15 Lay down push ups

reps
2
mins Skipping

15 Sumo squats
reps
24 Commandos (12 each side)
reps
 Monday leGs & cardio
5&7
week
Sumo jump squats Jump lunges
Weighted wide Medicine ball crab walk
squats on bench
Weighted walking lunges
Burpees
Skipping
Weighted step ups

circuit oNe circuit tWo

15 Sumo jump squats
reps
30
reps Jump lunges (15 per leg)

15 Weighted wide squats on bench

reps
15
steps Medicine ball crab walk

15 Burpees
reps
24
steps Weighted walking lunges (12 per leg)

30 Weighted step ups (15 per leg)

reps
2
mins Skipping
 Wednesday arms & aBs
week5&7 Mountain climbers + push ups Weighted squat clean
& press
Leg raise with hip raise
Decline push ups
Laydown push up
Tricep dips (feet raised)
Weighted bent leg jackknife
Commandos

circuit oNe circuit tWo

8
rounds 10 mountain climbers + 2 push ups 15 Weighted squat clean & press
reps

15 Leg raise with hip raise

reps
15 Decline push ups
reps

15 Laydown push ups

reps
15 Tricep dips (feet raised)
reps

15 Weighted bent leg jackknifes

reps
24 Commandos (12 each side)
reps
 Friday aBs & cardio
5&7
week
Mountain climbers Burpees
Weighted bent leg Raised leg sit ups with twist
jackknifes
Ab bikes
Skipping
Leg raises
Straight leg jackknifes

circuit oNe circuit tWo

50 Mountain climbers (25 each side)
reps
15 Burpees
reps

15 Weighted bent leg jackknifes

reps
30 Raised leg sit ups with twist (15 each side)
reps

3
mins Skipping 40 Ab bikes (20 each side)
reps

15 Straight leg jackknifes

reps
15 Leg raises
reps
 Monday arms & aBs
6&8
week
Drop push ups Weighted squat clean
& press
Plank
Leg raises with hip raise
Tricep dips (feet raised)
Raised leg sit ups with twist
Bent leg raises with hip lift
Leg raises

circuit oNe circuit tWo

15 Drop push ups
reps
15
reps Weighted squat clean & press

1
min Plank 15
steps Leg raises with hip raise

20 Tricep dips (feet raised)

reps
20
reps Raised leg sit ups with twist

25 Bent leg raises with hip lift

reps
20
reps Leg raises
 Wednesday aBs & cardio
6&8
week
Snap jumps Burpees
Straight leg jackknifes Mountain climbers
Skipping Scissor kicks
Ab bikes X jumps

circuit oNe circuit tWo

20
reps Snap jumps 15 Burpees
reps

20 Straight leg jackknifes

reps
50 Mountain climbers (25 each side)
reps

2
mins Skipping 40 Scissor kicks (20 each side)
reps

40 Ab bikes (20 each side)

reps
20 X jumps (10 each side)
reps
 Friday leGs & cardio
6&8
week
X jumps Sumo jump squats
Weighted step ups Split squats
Jump lunges Weighted walking lunges
Tuck jumps Broad jump burpees

circuit oNe circuit tWo

30 X jumps (15 each side)
reps
15 Sumo jump squats
reps

30 Weighted step ups (15 each side)

reps
15 Split squats
reps

40 Jump lunges (20 each side)

reps
24 Weighted walking lunges (12 per leg)
reps

15 Tuck jumps (knees to elbows)

reps
15 Broad jump burpees (jump forward)
reps
 Monday leGs
9 &11
week
Jump lunges X hop
Split squats Knee ups
180 degree jump squat Double bench jumps
Medicine ball squat & press Snap jump knee ups

circuit oNe circuit tWo

50 Jump lunges (25 each leg)
reps
20
reps X hops (each jump movement is 1 rep)

20 Split squats
reps
30
reps Knee ups (15 each leg)

20 180 degree jump squats

reps
15
reps Double bench jumps

15 Medicine ball full squat & press

reps
24
reps Snap jump knee ups (12 each leg)
 Wednesday arms
9 &11
week
Drop push ups Broad jump burpees
Medicine ball squat & press Weighted squat clean
& press
Tricep dips (feet raised)
Decline push ups
Mountain climbers + push ups
Bosu burpee

circuit oNe circuit tWo

20
reps Drop push ups 15 Broad jump burpees (jump forward)
reps

15 Medicine ball squat & press

reps
15 Weighted squat clean & press
reps

25 Tricep dips (feet raised)

reps
15 Decline push ups
reps

8
reps 10 mountain climbers + 2 push ups 15 Bosu burpees
reps
 Friday aBs
9 &11
week
Leg raises with hip raise Bench hops
Straight leg jackknife Weighted bent leg jackknife
Mountain climbers Leg raises on bench
Ab bikes Raised leg sit ups with twist

circuit oNe circuit tWo

20 Leg raises with hip raise
reps
30 Bench hops (15 each side)
reps

20 Straight leg jackknife

reps
20 Weighted bent leg jackknife
reps

50 Mountain climbers (25 each side)

reps
20 Leg raises on bench
reps

20 Ab bikes
reps
30 Raised leg sit ups with twist (15 each side)
reps
 Monday leGs
10 &12
week

Weighted step ups Burpee bench jumps

Double bench jumps Medicine ball squat & press
Medicine ball crab walks 180 degree jump squats
Split jumps X jumps (alternating sides)

circuit oNe circuit tWo

30 Weighted step ups (15 each leg)
reps
15
reps Burpee bench jump

15 Double bench jumps

reps
15
reps Medicine ball squat & press

20 Medicine ball crab walks

steps
24
reps 180 degree jump squats

20 Split jumps
reps
30
reps X jumps (15 each leg)
 Wednesday arms
10 &12
week

Weighted squat clean & press Spider push ups

Commandos Tricep dips (feet raised)
Lay down push-ups Bosu burpee
with tuck jumps
Split leg push ups
Decline push up

circuit oNe circuit tWo

15
reps Weighted squat clean & press 24 Spider push ups (12 each side)
reps

36 Commandos (18 each side)

reps
30 Tricep dips (feet raised)
reps

20 Laydown push ups with tuck jumps

reps
15 Bosu burpees
reps

20 Decline push ups

reps
20 Split leg push ups
reps
 Friday aBs
10 &12
week

Snap jumps Leg raises on bench

Spider push ups Straight leg jackknifes
Scissor kicks Weighted bent leg jackknifes
Bench hops Burpee bench jump

circuit oNe circuit tWo

50 Snap jumps
reps
20 Leg raises on bench
reps

16 Spider push ups (8 each side)

reps
20 Straight leg jackknifes
reps

40 Scissor kicks (20 each side)

reps
20 Weighted bent leg jackknifes
reps

30 Bench hops (15 each side)

reps
15 Burpee bench jump
reps