Level 1 Weeks 5–8
The intensity builds during these weeks with more timed exercises. Push yourself to complete more reps than you did during the last phase. Follow the weekly schedule, repeating it for a total of 4 consecutive weeks. The workouts are on the following pages. Don’t forget to also perform the warm-up and cool-down sequences on every workout day. After completing all 4 weeks, advance to Level 1: Weeks 9–12.
Weekly schedule
Rest days
You again have 2 days to rest during each week of this phase. You can move them around within each week to accommodate your schedule. Push yourself during the workouts so these rest days feel worth it. A rest day is not an inactive day; it’s simply a rest day from weights and intense cardio. Take a yoga class or go for a walk, and keep your body moving!
Cardio day
Your cardio day should be in the form of HIIT, which will blast calories in a short period of time. With a rower or treadmill, alternate between intervals of high-intensity work (sprinting) and low-intensity rest (jogging or walking). Start with a ratio of 30 seconds’ work to 60 seconds’ rest, and gradually advance to 30 seconds’ work to 30 seconds’ rest. You can also add incline or bodyweight movements to your rest intervals. For example, after every 5 minutes on the machine, hold a 30-second plank or perform 10 bodyweight squats.
DAY 1 Upper body – push
From push-ups to front squats, healthy shoulders are the foundation for upper-body fitness. Use this workout to target your shoulders and chest while challenging your entire upper body.
Superset 1
For each superset, perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
8 reps
30 secs
Rest for 45 seconds
Repeat twice for a total of 3 sets
Superset 2
10 reps
10 reps
Rest for 60 seconds
Repeat twice for a total of 3 sets
Circuit 1
For each circuit, perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
T push-up (alternating)
30 secs
12 reps
High plank shoulder tap (alternating)
20 reps
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Circuit 2
10 reps
Single-arm half-kneeling kettlebell press (without alternating)
10 reps/arm
Side plank warm hug (without alternating)
10 reps/arm
Rest for 60 seconds
Repeat twice for a total of 3 rounds
DAY 2 Lower body – single-leg focus
Today is all about single-leg power. These exercises work one leg at a time to sharpen your central nervous system and improve your balance and stability.
Superset
Perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
Bodyweight RFE split squat (without alternating)
8 reps/side
30 secs
Rest for 60 seconds
Repeat twice for a total of 3 sets
Circuit 1
For each circuit, perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
Kettlebell single-leg deadlift (without alternating)
8 reps/leg
Dumbbell lateral lunge (alternating)
20 reps
30 secs
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Circuit 2
10 reps
10 reps
Slow cross mountain climber (alternating)
20 reps
60 secs
Rest for 60 seconds
Repeat twice for a total of 3 rounds
DAY 3 Rest
DAY 4 Upper body – pull
This workout challenges your back, biceps, and core. To burn calories, make sure that you move quickly through the circuits, and take rests only when prescribed.
Superset
Perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
Staggered stance single-arm row (without alternating)
8 reps/arm
Slow cross mountain climber (alternating)
30 secs
Rest for 45 seconds
Repeat twice for a total of 3 sets
Circuit 1
For each circuit, perform the exercises back to back for the specified number of reps or secs. Rest and repeat as indicated.
Dumbbell renegade row (alternating)
16 reps
30 secs
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Circuit 2
10 reps
10 reps
High plank shoulder tap (alternating)
20 reps
20 steps
10 reps
Rest for 60 seconds
Repeat three times for a total of 4 rounds
DAY 5 Lower body – deadlift
These lower-body focused circuits require you to push forcefully into the ground for every exercise. Imagine your power originating from the ground and travelling upwards through your body.
Main Lift
Complete 2 warm-up sets with a light resistance. Then do 3 working sets with a challenging resistance (the last 2 reps should be very difficult).
Conventional barbell deadlift (light)
8 reps
Rest for 60 seconds
Repeat once for a total of 2 warm-up sets
Conventional barbell deadlift (heavy)
10 reps
Rest for 90 seconds
Repeat twice for a total of 3 working sets
Circuit 1
For each circuit, perform the exercises back to back for the specified number of reps. Rest and repeat as indicated.
10 reps
Dumbbell step-up (without alternating)
8 reps/leg
Forearm plank leg march (alternating)
20 reps
Rest for 60 seconds
Repeat twice for a total of 3 rounds
Circuit 2
Kettlebell single-leg deadlift (without alternating)
8 reps/leg
Dumbbell reverse lunge (alternating)
16 reps
10 reps
Rest for 60 seconds
Repeat twice for a total of 3 rounds