The CUT 6 Week Workout Plan

• 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

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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

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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

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DAY 4 - REST

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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

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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

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DAY 7 - REST