MHC_WorkoutSheets.pdf

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CH ISEL BALAN CE
WORK SHE E T
DATE / WEEK:
Warm-Up
Round 1
1-Leg Squat Sit
15 Reps
L:W
R:W
15 Reps
L:W
R:W
Round 2
1-Leg Bridge Pullover
15 Reps
L:W
R:W
Round 3
1-Leg Squat Deadlift
15 Reps
R:W
L:W
15 Reps
R:W
L:W
Round 4
Up-Down
15 Reps
R:RP
L:RP
Round 5
Split Squat Jump
15 Reps
R:RP
L:RP
15 Reps
R:RP
L:RP
Round 6
Renegade Row Leg Lift
15 Reps
R:W
L:W
15 Reps
R:W
L:W
Round 7
1-Arm Press Bridge
15 Reps
R:W
L:W
15 Reps
R:W
L:W
Round 8
Balance Row Pistol Squat
15 Reps
R:W
L:W
15 Reps
R:W
L:W
Cooldown
RP = reps W = weight R = right L = left Sec = time
Equipment
• Bench (or Stability Ball)
• Weights
• Beachbody
®
Core Comfort Mat*
*Optional
© 2015 Beachbody, LLC. All rights reserved.
TOTAL BODY H A MM ER
WORK SHE E T
DATE / WEEK:
Warm-Up
Round 1
10 Reps
8 Reps
6 Reps
10 Reps
8 Reps
6 Reps
Bench Press
W
W
W
W
W
W
Squat
W
W
W
W
W
W
Reverse Grip Row
Break
W
W
W
W
W
W
Round 2
10 Reps
8 Reps
6 Reps
10 Reps
8 Reps
6 Reps
Incline Fly
W
W
W
W
W
W
Reverse Lunge
R:W
R:W
R:W
L:W
L:W
L:W
Wide Pull-Up
Break
RP
RP
RP
RP
RP
RP
Round 3
10 Reps
8 Reps
6 Reps
10 Reps
8 Reps
6 Reps
Military Press
W
W
W
W
W
W
Split Squat
L:W
L:W
L:W
R:W
R:W
R:W
Post Delt Fly
Cooldown
R:W
R:W
R:W
L:W
L:W
L:W
RP = reps W = weight R = right L = left Sec = time
Equipment
• Bench (or Stability Ball)
• Weights
• B-LINES
®
Resistance Band (or Towel)
*Optional
• Chin-Up Bar (or Bands with Door Attachment Kit)
• Chin-Up Max*
© 2015 Beachbody, LLC. All rights reserved.
H AMM ER CON D IT ION I NG
WORK SHE E T
DATE / WEEK:
Warm-Up
Round 1
12 Reps
12 Reps
Clock Push-Up Crunch
RP
RP
Side Lunge Row
Break
W
W
Round 2
12 Reps
12 Reps
Fly Lunge Twist
W
W
Sumo Squat Press
Break
W
W
Round 3
12 Reps
12 Reps
Burpee Renegade Upright Row
W
W
Stiff Leg Deadlift Crunch
Break
W
W
Round 4
12 Reps
12 Reps
Plank Raise Tap Crunch
RP
RP
Reverse Lunge Curl Kickback
Cooldown
W
W
RP = reps W = weight R = right L = left Sec = time
Equipment
• Weights
• B-LINES
®
Resistance Band (or Towel)
© 2015 Beachbody, LLC. All rights reserved.
H AMM ER P LYOMET RICS
WORK SHE E T
DATE / WEEK:
Warm-Up
Round 1
Vertical Jump
Burpee Pull-Up
Leg In & Outs
Plyo Push-Up Taps
Crazy Horse
Chin-Up Crunch Squat Jump
Knee Driver
Sumo Tuck Jump
Lunge Lunge Squat
Break
30 Sec.
RP
RP
RP
RP
RP
RP
RP
W
RP
RP
Round 2
Vertical Jump
Burpee Pull-Up
Leg In & Outs
Plyo Push-Up Taps
Crazy Horse
Chin-Up Crunch Squat Jump
Knee Driver
Sumo Tuck Jump
Lunge Lunge Squat
Cooldown
30 Sec.
RP
RP
RP
RP
RP
RP
RP
W
RP
RP
RP = reps W = weight R = right L = left Sec = time
Equipment
• Bench (or Floor)
• Weights
• B-LINES
®
Resistance Band (or Towel)
*Optional
• Chin-Up Bar (or Bands with Door Attachment Kit)
• Chin-Up Max*
© 2015 Beachbody, LLC. All rights reserved.
IS O S P EED H A MM ER
WORK SHE E T
DATE / WEEK:
Warm-Up
Round 1
10 Reps
10 Fast Reps
Push-Up
RP
RP
Static Lunge – L
W
W
Static Lunge – R
W
W
Chin-Ups
RP
RP
Deadlift
W
W
Side Lateral Raise
W
W
Sumo Squat
W
W
Rear Delt Cross Fly
RP
W
RP
W
Pistol Squat – L
W
W
Pistol Squat – R
W
W
Curl Face Down
W
W
Calf Raises
RP
W
RP
W
Tricep Kickback Twist
Cooldown
W
W
RP = reps W = weight R = right L = left Sec = time
Equipment
• Bench (or Stability Ball)
• Weights
• B-LINES
®
Resistance Band (or Towel)
*Optional
• Chin-Up Bar (or Bands with Door Attachment Kit)
• Chin-Up Max*
© 2015 Beachbody, LLC. All rights reserved.

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