Fitness Workouts

The CUT 6 Week Workout Plan

6/25/2020

The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and efficiency.

Rest period between rounds are between 30-45 seconds to keep the heart rate elevated for an increased intensity.

Workouts are structured as “tri-sets.” Three exercises are performed consecutively followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.

DAY 1

1) 4 ROUNDS

20x Band Lateral Walks
20x KB Swings
20x Push Up Plank

2) 4 ROUNDS

24x KB Walking Twisting Lunges
15x KB Squat Press
10m KB Farmer’s Walks (each way)

3) 4 ROUNDS

15x KB SL DL
15x KB Sumo Squat
15x KB V Crunch

4) 4 ROUNDS

12x DB Squat
15x DB Bridge
30x KB Russian Twist

DAY 2

1) 3 ROUNDS

15x DB Alt.Shoulder Press
15x DB Rows
15x Weighted DB Leg Raises

2) 3 ROUNDS

15x DB Lateral Raise
15x Push Ups w/DB
15x SB Crunch w/twists

3) 3 ROUNDS

20x DB Renegade Rows
15x DB Front Raise
50 yds DB Farmer Walks w/shrug hold

4) 3 ROUNDS

20x Bench Dips
20x DB Shoulder Boxing Punch Alt.
12x Burpee w / DB Curl to Press

DAY 3

Warmup

½ Mile Jog
High Knees, Butt Kicks, Walking Lunges, High Skips, Side Shuffles

Sprints

     1) 5 x 20 yards

     2) 5 x 50 yards

     3) 5 x 100 yards

     * Rest 30 seconds between all sprints

DAY 4 - REST

DAY 5

1) 4 ROUNDS

10x DB Squat
10x DB Shoulder Press
15x Suitcase Crunch

4 ROUNDS

10x DB Lunges
10x SB Seated Lat Raise
10x Lying Windshield Wipers

4 ROUNDS

10x DB RDL
10x Rear DB Delt Fly
15x Rope Cable Crunch

4 ROUNDS

12x DB Side Lunge
12x Lateral Raises
10x Forward Hand Tap Plank

DAY 6

1) 4 ROUNDS

10x DB Flat Chest Press
Max Pull Ups

2) 4 ROUNDS

12x DB Incline Press w/ twist
12x DB Bent Over Row

3) 3 ROUNDS

15x Fly
Max Dips

4) 3 ROUNDS

10x DB Bicep Curl to Press
10x Rope Pressdown

5) 3 ROUNDS

12x Ab Roll-out
12x Cable Twist
12x Roll Plank

DAY 7 - REST

Home Workout #20

4/8/2020

Warm up (5-10 minutes)

Challenge: Complete this entire circuit in your best time possible with perfect form. Modify where needed and rest ONLY as needed only. The ¼ mile run should be used as a “recovery run.” Go as slow as needed to recover! Do this outside if possible, if not a hotel gym will usually have everything you need.

25x One Legged Burpees (Left)
50 Push-ups
50 Box Jumps (50 step-ups/ side on a bench, or 100 jumping jacks)

¼ mile (400m) Run

50x Fwd Lunges (25 each side)
50x Floor Wipers (Flutter kicks if no weights)

¼ mile run

25x Dive Bomber Push Ups
25x Rows Left Side (if no weight, do 25 sit-ups)
25x Rows Right Side (if no weight, do 25 sit-ups)

¼ mile run

50x Plank jacks
50x Bicycle Crunches

¼ mile Run

50x Windmills (25 per side- zero or light weight!)
25x V-Ups OR Bench Crunches
25x One-legged burpees (Right leg)

¼ mile run – A very easy recovery jog/walk

Cool Down & Stretch (5-10 minutes)

Home Workout #19

4/7/2020

Warm up (5- 10 min)

1) 6 minute AMRAP

15x Squat Jumps
10x Sumo-Deadlift High-Pulls
5x Push-ups

2) 5 minute AMRAP

5x Reverse Lunges (5 per side)
7x Presses (7 Shoulder Presses per side)
9x Sit-Ups

3) 4 minute AMRAP

5x One-legged Reaches
10x Cross-Body Mountain Climbers
15x Bicycle Crunches

4) 3 minute AMRAP

6x Step-Ups (6 each side)
6x Dips

5) 2 minute AMRAP

5x Bicep Curls
5x Suicide Push-ups (plank to elbows)
5x Bench Crunches

6) 1 minute (As many reps as possible!!)

Full Burpees!

7) BONUS: This workout should only take about 25 minutes total. Work your way back up the ladder performing each set of exercises for 2-3 minutes with 15-30 seconds of burpees in between each set of exercises.

Cool down & Stretch (5-10 minutes)

Home Workout #18

4/6/2020

Warm up (5-10 minutes)

1) 3 Rounds with perfect form: 20 seconds each exercise:

Push-Ups
Knees-To-Elbows
Burpees
High Knee Run
Squats - BW
Bicycle Crunches
Vertical Jumps
Flutter Kicks
Superman Plank
Jump Lunges
Russian Twist

2) 3 Rounds: 30 seconds per exercise

Low Plank
Side Plank with Hip Dip - L
Plank
Side Plank with Hip Dip - R

Cool down & Stretch (5-10 minutes)

Home Workout #17

4/4/2020

Warm up (5-10 minutes)

1) Ladder Down Challenge:
10 reps each exercise... 9x each exercise... 8x each... 7x... 1x

Step-ups - R/L
Dips
Full Burpees Baby!

2 Rounds

30 sec Low Plank (1-leg up if possible)
30 sec Jackknife Crunches - R/L
3 x 10 sec hold on hip bridges

Cool down & Stretch (5-10 minutes)

Home Workout #16

4/3/2020

Warm up (5-10 minutes)

3 Rounds

50x Jump Rope
40x Squats - BW
30x Push-ups
20x Burpees - No Push Up
10x Inch Worms

Cool Down & Stretch (5-10 min)

Home Workout #15

4/2/2020

Warm up (5-10 minutes)

Complete this ENTIRE workout in your best time possible. Use modifications and scale when necessary. It looks easy- but this one is VERY deceptive!

1) 3 Rounds

0.25 Mile (400 meters) Run
30x Squat Jumps
30x Dips (on a bench)
30x Walking Lunges (each leg)
30x Sit-ups

2) 2 Rounds

60 sec High Knee Run
20x V-Ups - Alternating Arms
60 sec. Squat Hold
10x Bird Dogs *
30 sec Side Plank - R/L
20x Cossack Squat - 2 sec. pause on each side

3) 3 Sets: 30 sec. each

Side Plank Reach Thoughs - R/L
SL Deadlifts - R/L
Hollow Hold
Pike Push-Up
Wall Sit
Air Squat

4) 8 Min AMRAP

20x SL Squats
15x Supermans

Cool Down & Stretch (5-10 min)

Home Workout #14

4/1/2020

Warm Up with:

15x Large Arm Circles (forward and backward)
10x Down Dog with SCOOP into Cobra
10x Push-Ups (assisted or Regular)

1) 3 Rounds (straight though without rest if possible):

10x Push-Ups straight into
:30s Plank

2) 3 Rounds

18x DB Rows (on each side w
18x DB Tricep Kickbacks, Single Arm
18x Bicep Curls (with weight)
18x DB Standing Shoulder Press - Left
18x DB Flys
18x Bent Over DB Reverse Flys
18x Dips on a chair or bench
18x DB Hammer Curls
18x DB Standing Single Arm Shoulder Press - Right
18x Push-Ups
18x DB Pullovers
18x DB Skull Crushers

4 Rounds - EMOM (every minute on the minutes)

1x Fwd Lunge + 1 Squat
16x Tempo MTN Climbers (with a 1 sec hold each leg)
100x Jumping Jacks
25x Squat Jumps
20x SL Deadlifts - R/L

3) Finish it off with 2 MINUTES of Arm Circles!

60 seconds to the front
60 seconds backward.

Cool Down & Stretch (5-10 min)

Home Workout #13

3/30/2020

Warm up (5-10 minutes)

1) 3 Rounds

20x BW Squats
20x Mountain Climbers
20x Walking Lunges
10x Burpees

2) 3 Rounds

10x Lateral Lunges
20x Vertical Jump to Tuck Jump (the set counts as 1 rep)
20x Sumo Squat
20x High Knees (Each Side!)

3) 2 Rounds

20x Groucho Walk Forward (a favorite of mine from P90X!)
20x Groucho Walk Backward
20x Jumping Jacks
20x Front Kicks (each side)

4) 1 Round

25x Abduction- on each side
25x Fire Hydrants on EACH side
25x Donkey Kicks on EACH side
25x Supermans
25x Hip Bridges

Cool Down & Stretch (5-10 min)

"LiveFit, LiveStrong, LiveHealthy!"
-Toby

Home Workout #12

3/29/2020

1. Cardio Interval Training: 30 Minutes - Use a watch or interval timer app to track time.

90s Run at a fast pace for (minute and a half)
60s Recover (slow jog/very fast walk) 1 min.
Keep repeating this until you complete the 30 minutes. The time will go by faster than you think because you will be watching the clock.

2. Core:

:60s Jackknife Crunch (30s on each side)
50x Bench Crunches
40x Supermans
35x Scissor Kicks
:30s Side Plank - L
25x Reverse Crunches
:20s Low Plank
25x Crunches Legs Up (as straight as you can make them)
:30s Side Plank - R
:35s Flutter Kicks
40x Bicycle crunches
50x Sea Turtle Extensions
:60s Jackknife Crunch (30s on each side)