Choose one of the following workouts for each day, you do not need to do them in order. While doing the work outs, do the very best you can to use proper technique. Follow these work outs with a timer and keep a record of what you have done, this will help you track progression. These workouts are designed so that they can be used by anyone, no matter your fitness level. If there is anything listed below you can’t do just skip that movement.

Remember to use the Facebook community for support and to hold yourself accountable. Use your weekly meetings to report to your direct team, and the community to ask questions and share your success. You can also ask us questions in the community.


  1. Burpee Interval Workout
    Complete the following circuit four times, resting 1 minute after the burpees in each round.
  2. Shoulder Press / Pushups
    Reps: As many as possible in 30 seconds
  3. Jumping Jacks
    Reps: 60
  4. Burpees
    Reps: 20
  5. Jump Rope Interval Workout
    Complete the following circuit four times, resting 1 minute after jumping rope in each round.
  6. Mountain Climbers
    Reps: 45
  7. Pushups
    Reps: 20-30
  8. Front Plank
    Duration: 1 min.
  9. Jump Rope / Skip in place
    Duration: 1 min.


  1. Resistance Band Finisher
    Complete the following circuit four times, resting 1 minute after the curls in each round.
  2. Jump Rope / Skip in place
    Duration: 1 min.
  3. Dips
    Reps: 12-15
  4. High Knees
    Reps: 30 each knee
  5. Curls with Resistance Bands
    Reps: 20
  6. Lower-Body Interval Workout
    Complete the following circuit four times, resting 1 minute after the calf raises in each round.
  7. Sprint / Running in place
    Duration: 30 sec.
  8. Squat Jumps
    Duration: 45 sec.
  9. Lunges
    Reps: 20 each leg
  10. Calf Raises
    Reps: 50


  1. Abs Interval Workout
    Complete the following circuit four times, resting 1 minute after the half-burpees in each round.
  2. Crunches
    Reps: 50
  3. Bicycle Crunches
    Duration: 1 min.
  4. Sit-ups
    Reps: 15
  5. Hanging Knee Raises
    Reps: 15
  6. Oblique Crunches
    Reps: 20 (each side)
  7. Half Burpees
    Duration: 20 sec.

(Dumbbells) (Resistance Band)

Beginner – 12 minutes
Intermediate – 15 minutes
Advanced – 20 minutes

For the Dumbbell workouts, or resistance band workouts, select 3-4 of the exercises and complete a 12-20-minute workout (depending on your fitness level). Each circuit you will increase the time you do the movement by 15 seconds, starting at 30 seconds, then 45 seconds then to one minute and so on. Complete each exercise then move on to the next, complete as many rounds as possible in the 12-20 minutes…

1 – Dumbbell Goblet Squat
When it comes to burning calories, you need to call in the big hitters. Squats increase growth hormone naturally, which boosts overall testosterone levels for faster muscle growth. Holding the weight in front makes the move more stable and helps you master proper technique. This means you can sink deeper into your squats to activate more muscle fibers and incite a greater hormone spike.

2 – Squat to Overhead Press
Grip one dumbbell in each hand with the palm facing each other and hold them in front of each shoulder with the elbows close to the body. Push back into the hips and keep the back straight to lower into a squat holding the weights on the front of the shoulders. When the hips are below the knees in the squat, push both legs into the ground to stand up and at the same time press the dumbbells overhead by straightening the arms. Slowly return the weights to the shoulders.

3 – Single Arm Dumbbell Row
Exercising your upper back without machines isn’t easy, but that isn’t an excuse to leave these all-important muscles out of your routine. Focus on contracting your back muscles during every rep and lower the weight slowly to keep the muscle fibers under tension. This exercise also strengthens your biceps, shoulders and, because you’re working single-arm, you can even out strength imbalances too, says Sims.

4 – One Arm Dumbbell Swing
This exercise combines momentum and muscle control to target your hamstrings and glutes. But, with proper form, this move will also activate your lower back, quadriceps and shoulders. It’s a total-body fat-burner that’ll leave you wishing for longer than the 2-minute rest period.

5 – Dumbbell Lunge
Working one leg at a time wipes out muscle imbalances, ramps up your calorie burn and boosts testosterone levels. Focus on keeping your knees stable to minimize your risk of injury. Fatigue will make perfect form essential.

6 – Incline Dumbbell Press
The 45-degree incline activates your front deltoids (shoulders) and also targets the stubborn upper chest to ensure your new pecs aren’t bottom heavy. “Pick a light weight and use a full range of motion,” says Sims. “A lot of guys let their egos take over, pick a big weight and end up using poor form.”

7 – Renegade Row
This is a multi-joint exercise that increases strength in your back, shoulders, triceps, and biceps. However, the instability created when you enter a 3-point position (one arm off the ground) also engages your core and generates some serious isometric ab contractions. This will harden up your mid-section and have a carry-over benefit to all of your bigger lifts, says Sims.

8 – Bicep Curl
With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.