FULL WORKOUT - WITH CHOREOGRAPHY

FULL WORKOUT - WITH OUT CHOREOGRAPHY

LOVE NOTES

RIPPED! to the Core is the 3rd installment of the COMPOUND phase and features compound exercises in 14 continuous tracks with minimal recovery. This is a high rep workout using a fluid program design with progressions built into each track.

The COMPOUND phase uses Compound Exercises to maximize results in a shorter amount of time by working multiple muscle groups simultaneously. Using this proven method of exercise, participants are able to burn a similar amount of calories as running a 5k race.

Key Points

-Each exercise track is approximately 5 minutes

-Less reps and heavier weights than previous phases

-Decreased rest time

-Increased time on abdominals

-Music: 130-135 BPM

The Science

-Using weight exercises that elevate the heart rate help us not only burn calories, but build muscle. This is essential for warding off age related weight gain

-Burn up to 3 times the calories when compound movements are used. For example, the biceps curl proved to burn 2.5 calories per minute but, when adding a deadlift in with the curl, it was shown that 7 calories/minute were burned!

Research

Using only cardiovascular exercises for weight loss can, in fact, backfire since part of the weight lost may actually be muscle. With age, muscle mass is lost. As a result, individuals are unable to burn as many calories and gain an average of 20 lbs each decade.

When exercises were tested on the metabolic cart, RIPPED! to the Core participants were found to burn significantly more calories when lower and upper body exercises were done in conjunction with one another.

For example, performing the lateral raise, a female burned 3 calories/min. When lunges were added in, an added 8 calories per minute were burned. The results are clear: Burning more calories while building muscle leads to increased muscle definition through the loss of body fat.

Download Music Tracks
Download the Manual

TRACKS

# 1
Warm Up
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Unnamed Exercise
0:28 1 /1 Single Squats 1 / 1 16x Light
0:57 1 / 1 Alternating Lunges 1 / 1 16x Light
1:25 3 / 1 Bicep Curls 3 / 1 4x Light
1:39 2 / 2 Bicep Curls 2 / 2 4x Light
1:54 1 / 1 Bicep Curls 1 / 1 8x Light
2:08 3 / 1 Shoulder Press 3 / 1 4x Light
2:22 2 / 2 Shoulder Press 2 / 2 4x Light
2:36 2 / 2 Shoulder Press 1 / 1 8x Light
2:51 3 / 1 Lateral Raise 3 / 1 4x Light
3:05 2 / 2 Lateral Raise 2 / 2 4x Light
3:19 1 / 1 Lateral Raise 1 / 1 8x Light
3:33 3 / 1 Narrow Rows 3 / 1 4x Light
3:47 2 / 2 Narrow Rows 2 / 2 4x Light
4:02 1 / 1 Narrow Rows 1 / 1 8x Light
4:16 2 / 2 Deadlift (Norm Speed) 2 / 2 4x Light
4:30 1 / 1 Deadlift (Quarter Way) 1 / 1 8x Light
4:45 Transition: Grab your mats we’re going to Push Ups and Spider
# 2
Spiders and Push Ups
Main muscles worked: Pec Major, Rectus Abdominus, Shoulder Stabilizers, Transversus Abdominus
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Unnamed Exercise
1 Swish 0:28 Spiders lead Left arm 2 / 2 8x Light
Recovery 0:57 Recover 1 / 1 8x Light
1 1:11 Push Ups 1 / 1 16x Light
Recovery 1:39 Recover 1 / 1 8x Light
2 1:54 Spiders lead Right arm 2 / 2 8x Light
Recovery 2:22 Recover 1 / 1 8x Light
2 2:36 Push Ups 1 / 1 16x Light
Recovery 3:05 Recover 1 / 1 8x Light
3 3:19 Spiders Alternate Arms 2 / 2 8x Light
Recovery 3:47 Recover 1 / 1 8x Light
3 4:02 Push Ups 1 / 1 16x Light
Recovery 4:30 Recover 1 / 1 8x Light
4:45 Transition: Grab weights for Deadlift and Biceps
# 3
Straight Leg Deadlift with Bicep Curls
Main muscles worked: Anterior Deltoids, Biceps, Erector Spinae, Glutes, Hamstrings
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Unnamed Exercise
1 Swish 0:28 Straight Leg Deadlift 2 / 2 8x Light
1 0:57 Bicep Curls 2 / 2 4x Light
1 1:11 3 / 1 Deadlift + 3 / 1 Bicep Curl 3 / 1 4x Light
1 1:39 2 / 2 Deadlift + 2 / 2 Bicep Curl 2 / 2 4x Light
1 2:08 1 / 1 Deadlift + 1 / 1 Bicep Curl 1 / 1 8x Light
2 Bubbles 2:36 Straight Leg Deadlift 2 / 2 8x Light
2 3:05 Bicep Curls 2 / 2 4x Light
2 3:19 3 / 1 Deadlift + 3 / 1 Bicep Curl 3 / 1 4x Light
2 3:47 2 / 2 Deadlift + 2 / 2 Bicep Curl 2 / 2 4x Light
2 4:16 1 / 1 Deadlift + 1 / 1 Bicep Curl 1 / 1 8x Light
4:30 Transition: Grab weights for biceps and legs
# 4
Pulse Squats & Turn Lunges with Concentration Curls
Main muscles worked: Biceps, Glutes, Hamstrings, Quads
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Legs Only (1)
1 Swish 0:28 Pulse Squats Center 1 / 1 16x Light
1 0:43 2 / 2 Turn Right Leg Lunges 2 / 2 4x Light
1 0:57 Pulse Squats Center 1 / 1 16x Light
1 1:11 2 / 2 Turn Left Leg Lunges 2 / 2 4x Light
1:24 Add Arms (2)
2 1:25 Pulse Squats Center with Concentration Curls 1 / 1 16x Light
2 1:39 Turn Right Lunges with Concentration Curls 2 / 2 4x Light
2 1:54 Pulse Squats Center with Concentration Curls 1 / 1 16x Light
2 2:08 Turn Left Lunges with Concentration Curls 2 / 2 4x Light
2:21 Cut in Half – Legs Only (3)
3 2:22 Pulse Squats Center 1 / 1 8x Light
3 2:29 Turn Right Leg Lunges 2 / 2 2x Light
3 2:36 Pulse Squats Center 1 / 1 8x Light
3 2:43 Turn Left Leg Lunges 2 / 2 2x Light
2:50 Add Arms (4)
4 2:51 Pulse Squats Center with Concentration Curls 1 / 1 8x Light
4 2:58 Turn Right Lunges with Concentration Curls 2 / 2 2x Light
4 3:05 Pulse Squats Center with Concentration Curls 1 / 1 8x Light
4 3:12 Turn Left Lunges with Concentration Curls 2 / 2 2x Light
3:18 Cut in Half – Legs Only (5)
5 3:19 Pulse Squats Center 1 / 1 4x Light
5 3:23 Turn Right Leg Lunges 2 / 2 1x Light
5 3:26 Pulse Squats Center 1 / 1 4x Light
5 3:30 Turn Left Leg Lunges 2 / 2 1x Light
3:32 Add Arms (6)
6 3:33 Pulse Squats Center with Concentration Curls 1 / 1 4x Light
6 3:37 Turn Right Lunges with Concentration Curls 2 / 2 1x Light
6 3:40 Pulse Squats Center with Concentration Curls 1 / 1 4x Light
6 3:44 Turn Left Lunges with Concentration Curls 2 / 2 1x Light
3:46 Pulse Squats Only (7)
7 Ding 3:47 Pulse Squats Center 1 / 1 16x Light
4:01 Add Arms (8)
8 4:02 Pulse Squats with Concentration Curls 1 / 1 16x Light
4:15 Cut in Half – Legs Only (9)
9 4:16 Pulse Squats Center 1 / 1 8x Light
4:22 Add Arms (10)
10 4:23 Pulse Squats with Concentration Curls 1 / 1 8x Light
4:29 Cut in Half – Legs Only (11)
11 4:30 Pulse Squats Center 1 / 1 4x Light
4:33 Add Arms (12)
12 4:34 Pulse Squats with Concentration Curls 1 / 1 4x Light
4:36 Cut in Half – Legs Only (13)
13 4:37 Pulse Squats Center 1 / 1 2x Light
4:38 Add Arms (14)
14 4:39 Pulse Squats with Concentration Curls 1 / 1 2x Light
4:40 Repeat Legs Only (15)
15 4:41 Pulse Squats Center 1 / 1 2x Light
4:42 Add Arms (16)
16 4:43 Pulse Squats with Concentration Curls 1 / 1 2x Light
4:45 Transition: Grab weights for Triceps and Legs
# 5
Squats and Side Lunges with Tricep Extension
Main muscles worked: Deltoids, Glutes, Hamstrings, Quads, Triceps
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Legs Only (1)
1 Swish 0:28 1 / 1 Squat Center 1 / 1 8x Light
1 0:43 1 / 1 Right Leg Lunge 1 / 1 8x Light
1 0:57 1 / 1 Squat Center 1 / 1 8x Light
1 1:11 1 / 1 Left Leg Lunge 1 / 1 8x Light
1:24 Add Arms (2)
2 1:25 1 / 1 Squat Center with Tricep Extension 1 / 1 8x Light
2 1:39 1 / 1 Right Leg Lunge with Tricep Extension 1 / 1 8x Light
2 1:54 1 / 1 Squat Center with Tricep Extension 1 / 1 8x Light
2 2:08 1 / 1 Left Leg Lunge with Tricep Extension 1 / 1 8x Light
2:21 Cut in Half – Legs Only (3)
3 Swish 2:22 1 / 1 Squat Center 1 / 1 4x Light
3 2:29 1 / 1 Right Leg Lunge 1 / 1 4x Light
3 2:36 1 / 1 Squat Center 1 / 1 4x Light
3 2:43 1 / 1 Left Leg Lunge 1 / 1 4x Light
2:50 Add Arms (4)
4 2:51 1 / 1 Squat Center with Tricep Extension 1 / 1 4x Light
4 2:58 1 / 1 Right Leg Lunge with Tricep Extension 1 / 1 4x Light
4 3:05 1 / 1 Squat Center with Tricep Extension 1 / 1 4x Light
4 3:12 1 / 1 Left Leg Lunge with Tricep Extension 1 / 1 4x Light
3:18 Cut in Half – Legs Only (5)
5 3:19 1 / 1 Squat Center 1 / 1 2x Light
5 3:23 1 / 1 Right Leg Lunge 1 / 1 2x Light
5 3:26 1 / 1 Squat Center 1 / 1 2x Light
5 3:30 1 / 1 Left Leg Lunge 1 / 1 2x Light
3:32 Add Arms (6)
6 3:33 1 / 1 Squat Center with Tricep Extension 1 / 1 2x Light
6 3:37 1 / 1 Right Leg Lunge with Tricep Extension 1 / 1 2x Light
6 3:40 1 / 1 Squat Center with Tricep Extension 1 / 1 2x Light
6 3:44 1 / 1 Left Leg Lunge with Tricep Extension 1 / 1 2x Light
3:46 Cut in Half – Legs Only (7)
7 3:47 1 / 1 Squat Center 1 / 1 1x Light
7 3:49 1 / 1 Right Leg Lunge 1 / 1 1x Light
7 3:51 1 / 1 Squat Center 1 / 1 1x Light
7 3:53 1 / 1 Left Leg Lunge 1 / 1 1x Light
3:54 Repeat – Legs only (8)
8 Bubbles 3:55 1 / 1 Squat Center 1 / 1 1x Light
8 3:56 1 / 1 Right Leg Lunge 1 / 1 1x Light
8 3:58 1 / 1 Squat Center 1 / 1 1x Light
8 4:00 1 / 1 Left Leg Lunge 1 / 1 1x Light
4:01 Add Arms (9)
9 4:02 1 / 1 Squat Center with Tricep Extension 1 / 1 1x Light
9 4:03 1 / 1 Right Leg Lunge with Tricep Extension 1 / 1 1x Light
9 4:05 1 / 1 Squat Center with Tricep Extension 1 / 1 1x Light
9 4:07 1 / 1 Left Leg Lunge with Tricep Extension 1 / 1 1x Light
4:08 Repeat Arms (10)
10 Bubbles 4:09 1 / 1 Squat Center with Tricep Extension 1 / 1 1x Light
10 4:11 1 / 1 Right Leg Lunge with Tricep Extension 1 / 1 1x Light
10 4:12 1 / 1 Squat Center with Tricep Extension 1 / 1 1x Light
10 4:14 1 / 1 Left Leg Lunge with Tricep Extension 1 / 1 1x Light
4:15 Squats & Arms (11)
11 4:16 1 / 1 Squat Center with Tricep Extension 1 / 1 8x Light
4:29 Legs Only (12)
12 4:30 1 / 1 Squat Center 1 / 1 8x Light
4:45 Transition: Grab weights for Horizontal Rows
# 6
Squat with Horizontal Row
Main muscles worked: Glutes, Hamstrings, Quads, Rhomboids
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Unnamed Exercise
1 Swish 0:28 4 / 4 Squat 4 / 4 2x Light
1 0:43 3 / 1 Squat 3 / 1 4x Light
1 0:57 2 / 2 Squat 2 / 2 4x Light
1 1:11 1 / 1 Squat 1 / 1 16x Light
2 1:39 Single Row Combo 1 / 1 4x Light
2 1:54 Triple Row Combo 1 / 1 4x Light
2 2:22 Single Row Combo 1 / 1 4x Light
1 Bubbles 2:36 4 / 4 Squat 4 / 4 2x Light
1 2:51 3 / 1 Squat 3 / 1 4x Light
1 3:05 2 / 2 Squat 2 / 2 4x Light
1 3:19 1 / 1 Squat 1 / 1 16x Light
2 3:47 Single Row Combo 1 / 1 4x Light
2 4:02 Triple Row Combo 1 / 1 4x Light
2 4:30 Single Row Combo 1 / 1 4x Light
4:45 Transition: Grab weights for Hammer Curls and Legs
# 7
Squat & Reverse Lunges with Hammer Curl
Main muscles worked: Biceps, Glutes, Hamstrings, Quads
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Stationary (1)
1 Swish 0:28 Side Squat Right Leg 1 / 1 2x Light
1 0:32 Reverse Lunge Right Leg 1 / 1 6x Light
1 0:43 Side Squat Left Leg 1 / 1 2x Light
1 0:46 Reverse Lunge Left Leg 1 / 1 6x Light
0:56 Repeat & Move (2)
2 0:57 Move Right Side Squat 1 / 1 2x Light
2 1:00 Reverse Lunge Right Leg 1 / 1 6x Light
2 1:11 Move Left Side Squat 1 / 1 2x Light
2 1:15 Reverse Lunge Left Leg 1 / 1 6x Light
1:24 Add Arms – Hammer Curls (3)
3 1:25 Move Right Side Squat with Hammer Curls 1 / 1 2x Light
3 1:29 Reverse Lunge Right Leg with Hammer Curls 1 / 1 6x Light
3 1:39 Move Left Side Squat with Hammer Curls 1 / 1 2x Light
3 1:43 Reverse Lunge Left Leg with Hammer Curls 1 / 1 6x Light
1:53 Repeat Pattern (4)
4 Bubbles 1:54 Move Right Side Squat with Hammer Curls 1 / 1 2x Light
4 1:57 Reverse Lunge Right Leg with Hammer Curls 1 / 1 6x Light
4 2:08 Move Left Side Squat with Hammer Curls 1 / 1 2x Light
4 2:11 Reverse Lunge Left Leg with Hammer Curls 1 / 1 6x Light
2:21 Repeat Pattern (5)
5 Bubbles 2:22 Move Right Side Squat with Hammer Curls 1 / 1 2x Light
5 2:26 Reverse Lunge Right Leg with Hammer Curls 1 / 1 6x Light
5 2:36 Move Left Side Squat with Hammer Curls 1 / 1 2x Light
5 2:40 Reverse Lunge Left Leg with Hammer Curls 1 / 1 6x Light
2:50 Repeat Pattern (6)
6 Bubbles 2:51 Move Right Side Squat with Hammer Curls 1 / 1 2x Light
6 2:54 Reverse Lunge Right Leg with Hammer Curls 1 / 1 6x Light
6 3:05 Move Left Side Squat with Hammer Curls 1 / 1 2x Light
6 3:08 Reverse Lunge Left Leg with Hammer Curls 1 / 1 6x Light
3:18 Cut Lunges – Legs Only (7)
7 3:19 Move Right Side Squat 1 / 1 2x Light
7 3:23 Reverse Lunge Right Leg 1 / 1 2x Light
7 3:26 Move Left Side Squat 1 / 1 2x Light
7 3:30 Reverse Lunge Left Leg 1 / 1 2x Light
3:32 Repeat Pattern – Legs (8)
8 Bubbles 3:33 Move Right Side Squat 1 / 1 2x Light
8 3:37 Reverse Lunge Right Leg 1 / 1 2x Light
8 3:40 Move Left Side Squat 1 / 1 2x Light
8 3:44 Reverse Lunge Left Leg 1 / 1 2x Light
3:46 Add Arms (9)
9 3:47 Move Right Side Squat with Hammer Curls 1 / 1 2x Light
9 3:51 Reverse Lunge Right Leg with Hammer Curls 1 / 1 2x Light
9 3:55 Move Left Side Squat with Hammer Curls 1 / 1 2x Light
9 3:58 Reverse Lunge Left Leg with Hammer Curls 1 / 1 2x Light
4:01 Repeat Pattern – Arms (10)
10 Bubbles 4:02 Move Right Side Squat with Hammer Curls 1 / 1 2x Light
10 4:05 Reverse Lunge Right Leg with Hammer Curls 1 / 1 2x Light
10 4:09 Move Left Side Squat with Hammer Curls 1 / 1 2x Light
4:15 Cut to Singles – Legs Only (11)
11 4:16 Move Right Side Squat 1 / 1 1x Light
11 4:18 Reverse Lunge Right Leg 1 / 1 1x Light
11 4:19 Move Left Side Squat 1 / 1 1x Light
11 4:21 Reverse Lunge Left Leg 1 / 1 1x Light
4:22 Repeat Pattern – Legs (12)
12 Bubbles 4:23 Move Right Side Squat 1 / 1 1x Light
12 4:25 Reverse Lunge Right Leg 1 / 1 1x Light
12 4:27 Move Left Side Squat 1 / 1 1x Light
12 4:28 Reverse Lunge Left Leg 1 / 1 1x Light
4:29 Add Arms (13)
13 4:30 Move Right Side Squat with Hammer Curls 1 / 1 1x Light
13 4:32 Reverse Lunge Right Leg with Hammer Curls 1 / 1 1x Light
13 4:34 Move Left Side Squat with Hammer Curls 1 / 1 1x Light
13 4:35 Reverse Lunge Left Leg with Hammer Curls 1 / 1 1x Light
4:36 Repeat Pattern – Arms (14)
14 Bubbles 4:37 Move Right Side Squat with Hammer Curls 1 / 1 1x Light
14 4:39 Reverse Lunge Right Leg with Hammer Curls 1 / 1 1x Light
14 4:41 Move Left Side Squat with Hammer Curls 1 / 1 1x Light
14 4:43 Reverse Lunge Left Leg with Hammer Curls 1 / 1 1x Light
4:45 Transition: Grab your mat and weights for your Triceps
# 8
Tricep Push Up with Leg Extension & Tricep Kickbacks
Main muscles worked: Core, Deltoids, Pec Major, Trapezius (Upper), Triceps
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Tricep Push Ups (1)
1 Swish 0:28 Tricep Push Ups 2 / 2 8x Light
Recovery 0:57 Recover 1 / 1 8x Light
1:10 Repeat Pattern (2)
2 Bubbles 1:11 Tricep Push Ups 2 / 2 8x Light
Recovery 1:39 Recover 1 / 1 8x Light
1:53 Hands & Knee with Weights (3)
3 1:54 Left Leg Extension 1 / 1 8x Light
3 2:08 Add Right Arm Tricep Kickback 1 / 1 16x Light
3 2:36 Right Leg Extension 1 / 1 8x Light
3 2:51 Add Left Arm Tricep Kickback 1 / 1 16x Light
3:18 Repeat Pattern (4)
4 Bubbles 3:19 Left Leg Extension 1 / 1 8x Light
4 3:33 Add Right Arm Tricep Kickback 1 / 1 16x Light
4 4:02 Right Leg Extension 1 / 1 8x Light
4 4:16 Add Left Arm Tricep Kickback 1 / 1 16x Light
4:45 Transition: Grab weights for Shoulder Press
# 9
Basic Step with Shoulder Press
Main muscles worked: Deltoids, Hamstrings, Quads, Rhomboids, Trapezius (Middle), Trapezius (Upper)
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Unnamed Exercise
1 Swish 0:28 Basic Right Step 2 / 2 4x Light
1 0:43 Add Shoulder Press 2 / 2 8x Light
2 Bubbles 1:11 Basic Right Step 2 / 2 4x Light
2 1:25 Add Shoulder Press 2 / 2 8x Light
3 Bubbles 1:54 Basic Right Step 2 / 2 4x Light
3 2:08 Add Shoulder Press 2 / 2 8x Light
4 Bubbles 2:36 Basic Left Step 2 / 2 4x Light
4 2:51 Add Shoulder Press 2 / 2 8x Light
5 Bubbles 3:19 Basic Left Step 2 / 2 4x Light
5 3:33 Add Shoulder Press 2 / 2 8x Light
6 Bubbles 4:02 Basic Left Step 2 / 2 4x Light
6 4:16 Add Shoulder Press 2 / 2 8x Light
4:45 Transition: Grab weights for Lateral Raise
# 10
Side Squats with Lateral Raise
Main muscles worked: Deltoids, Hamstrings, Hip Flexors, Quads, Trapezius (Upper)
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Unnamed Exercise
1 Swish 0:28 Side Squat 1 / 1 8x Light
1 0:43 Just Lateral Raise 1 / 1 8x Light
1 0:57 Just Knee Raise 1 / 1 8x Light
1 1:11 Both Knee & Lateral 1 / 1 8x Light
2 Bubbles 1:25 Side Squat 1 / 1 8x Light
2 1:39 Just Lateral Raise 1 / 1 8x Light
2 1:54 Just Knee Raise 1 / 1 8x Light
2 2:08 Both Knee & Lateral 1 / 1 8x Light
3 2:22 Benched Squats 1 / 1 3x Light
3 2:26 Side Squat 1 / 1 1x Light
3 2:29 Benched Squats 1 / 1 4x Light
4 2:36 Side Squat 1 / 1 8x Light
4 2:51 Just Lateral Raise 1 / 1 8x Light
4 3:05 Just Knee Raise 1 / 1 8x Light
4 3:19 Both Knee & Lateral 1 / 1 8x Light
5 Bubbles 3:33 Side Squat 1 / 1 8x Light
5 3:47 Just Lateral Raise 1 / 1 8x Light
5 4:02 Just Knee Raise 1 / 1 8x Light
5 4:16 Both Knee & Lateral 1 / 1 8x Light
6 4:30 Benched Squats 1 / 1 3x Light
6 4:34 Side Squat 1 / 1 1x Light
4:45 Transition: Grab weights for Chest Press and Chest Fly
# 11
Chest Press & Chest Fly
Main muscles worked: Anterior Deltoids, Pec Major
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
Swish 0:14 Unnamed Exercise
1 Swish 0:28 Chest Press 4 / 4 2x Light
1 0:43 Chest Press 3 / 1 4x Light
1 0:57 Chest Press 2 / 2 4x Light
1 1:11 Chest Press 1 / 1 8x Light
2 Bubbles 1:25 Chest Press 4 / 4 2x Light
2 1:39 Chest Press 3 / 1 4x Light
2 1:54 Chest Press 2 / 2 4x Light
2 2:08 Chest Press 1 / 1 8x Light
Recovery Princess 2:22 Stretch & Change Weights 1 / 1 8x Light
3 2:36 Chest Fly 4 / 4 2x Light
3 2:51 Chest Fly 3 / 1 4x Light
3 3:05 Chest Fly 2 / 2 4x Light
3 3:19 Chest Fly 1 / 1 8x Light
4 Bubbles 3:33 Chest Fly 4 / 4 2x Light
4 3:47 Chest Fly 3 / 1 4x Light
4 4:01 Chest Fly 2 / 2 4x Light
4 4:16 Chest Fly 1 / 1 8x Light
Recovery 4:30 Recovery 1 / 1 8x Light
4:45 Transition: Grab XX equipment
# 12
Crunches
Main muscles worked: Core, Hip Flexors, Transversus Abdominus
Set Sound Cue Time Cue Exercise Pulse Reps Intensity
0:14 Just Arms (1)
1 Swish 0:28 Center Crunches 1 / 1 8x Light
1 0:43 Right Crunches 1 / 1 8x Light
1 0:56 Center Crunches 1 / 1 8x Light
1 1:11 Left Crunches 1 / 1 8x Light
1:24 Elbow Reaching Leg (2)
2 1:25 Center Crunches 1 / 1 8x Light
2 1:39 Right Crunches 1 / 1 8x Light
2 1:54 Center Crunches 1 / 1 8x Light
2 2:08 Left Crunches 1 / 1 8x Light
2:21 Cut in Half – Just Arms (3)
3 2:22 Center Crunches 1 / 1 4x Light
3 2:29 Right Crunches 1 / 1 4x Light
3 2:36 Center Crunches 1 / 1 4x Light
3 2:43 Left Crunches 1 / 1 4x Light
2:50 Elbow Reaching Leg (4)
4 2:51 Center Crunches 1 / 1 4x Light
4 2:58 Right Crunches 1 / 1 4x Light
4 3:05 Center Crunches 1 / 1 4x Light
4 3:12 Left Crunches 1 / 1 4x Light
3:18 Cut in Half – Just Arms (5)
5 3:19 Center Crunches 1 / 1 2x Light
5 3:23 Right Crunches 1 / 1 2x Light
5 3:26 Center Crunches 1 / 1 2x Light
5 3:30 Left Crunches 1 / 1 2x Light
3:32 Elbow Reaching Leg (6)
6 3:33 Center Crunches 1 / 1 2x Light
6 3:37 Right Crunches 1 / 1 2x Light
6 3:40 Center Crunches 1 / 1 2x Light
6 3:44 Left Crunches 1 / 1 2x Light
3:46 Cut in Half – Just Arms (7)
7 3:47 Center Crunches 1 / 1 1x Light
7 3:49 Right Crunches 1 / 1 1x Light
7 3:51 Center Crunches 1 / 1 1x Light
7 3:53 Left Crunches 1 / 1 1x Light
3:54 Repeat Arms (8)
8 Bubbles 3:55 Center Crunches 1 / 1 1x Light
8 3:56 Right Crunches 1 / 1 1x Light
8 3:58 Center Crunches 1 / 1 1x Light
8 4:00 Left Crunches 1 / 1 1x Light
4:01 Elbow Reaching Leg (9)
9 4:02 Center Crunches 1 / 1 1x Light
9 4:03 Right Crunches 1 / 1 1x Light
9 4:05 Center Crunches 1 / 1 1x Light
9 4:07 Left Crunches 1 / 1 1x Light
4:08 Repeat Elbow Reaching Leg (10)
10 Bubbles 4:09 Center Crunches 1 / 1 1x Light
10 4:11 Right Crunches 1 / 1 1x Light
10 4:12 Center Crunches 1 / 1 1x Light
10 4:14 Left Crunches 1 / 1 1x Light
4:15 Wrap It Up (11)
11 4:16 Crunches 1 / 1 8x Light
11 4:30 Slow Crunches 1 / 1 4x Light
4:45 Transition: Stretch it out arms and legs extended
# 13
Cool Down
Set Sound Cue Time Cue Exercise Info Pulse Reps Intensity Heart Zone Calories Burned