Workout Log Printable PDF - Busybees Summer Shape Up-Print PDF

WEEKS 1-4 HIIT CHOICES AND AB WORKOUT
HIIT 1
MY TIME ACHIEVED
EXERCISE, REPS, ROUNDS AND NOTES
1 2 3 4
EXERCISE REPS Rounds NOTES Round Time Round Time Round Time Round Time
A1) Burpees Onto Box 10 Complete 1 round of A1 to A4 1 1 1 1
with no rest between exercises.
A2) Jumping Lunges 20 Take a 1 minute rest before 2 2 2 2
3 restarting. Record how long it
A3) Mountain Climbers 20 takes you to complete each
3 3 3 3
A4) Plank 1 minute round!
B1) Thrusters 20 1 1 1 1
Complete 1 round of B1 to B5
B2) Heel to Heel Crunches 10 with no rest between exercises. 2 2 2 2
Take a 1 minute rest before
B3) Bodyweight Step Ups 50 3 restarting. Record how long it 3 3 3 3
B4) Push Ups 10 takes you to complete each
round!
B5) Leg Raises (Lying or Hanging) 10
HIIT 2
MY TIME ACHIEVED
1 2 3 4
A1) Thrusters (use barbell or dumbbell) 20 1 1 1 1
A2) Barbell Bodyweight Row 10 2 2 2 2
A3) Push Ups 10 3 3 3 3
Complete 1 round of A1 to A9
A4) Jumping Lunges 10 each leg with no rest between exercises.
A5) Mountain Climbers 20 3 restarting. Record how long it
A6) Burpees 10 takes you to complete each
round!
A7) Lying Leg Raise Over Dumbbell 10
A8) Side Squat Lunges 10 each leg
A9) Wall Sit 1 minute
HIIT 3
YOUR IMPROVEMENT NOTES
EXERCISE, SECONDS PER EXERCISE, ROUNDS AND NOTES
1 2 3 4
EXERCISE Seconds Rounds NOTES Your Notes Your Notes Your Notes Your Notes
A1) Thrusters (use Barbell or Dumbbell) 45 Complete 1 round of A1 to A3
A2) Goblet Squats (use Dumbbell) 45 3 Take a 1 minute rest before
A3) Mountain Climbers 45 restarting.
B1) Jumping Lunges 45 Complete 1 round of B1 to B3

B2) Dumbbell Side Raises 45 3 Take a 1 minute rest before
B3) Leg Raises (Lying or Hanging) 45 restarting.
C1) Push Ups 45 Complete 1 round of C1 to C3

C2) Hand To Opposite Toe Crunch 45 3 Take a 1 minute rest before
C3) Box Jumps 45 restarting.
AB WORKOUT
MY WEIGHT AND REPS ACHIEVED
EXERCISE, REPS, SETS AND NOTES
SET 1 SET 2 SET 3
EXERCISE REPS SETS NOTES weight reps weight reps weight reps
Leg Raise (Lying or Hanging) 10-20 3
Lying Ab Crunch 10-20 3
Scissor Kicks 10-20 3
Start on weaker side and match
Side Plank (plank on each side= 1 set) max hold 3 time on stronger
WEEK 1
LOWER A
SET 1 SET 2 SET 3 SET 4
EXERCISE REPS SETS NOTES weight reps weight reps weight reps weight reps
Barbell Squats 6-10 4 Take longer rest periods
Dumbbell Reverse Lunges 8-10 3 reps per leg
Lying Hamstring Curl 10-12 3
Leg Extension 10-12 3
Glute Hyper Extension 10-15 3 2 second hold at top
UPPER A
Barbell Bent Over Row 6-10 4 Take longer rest periods
Wide Lat Pull Down 8-10 3
Dumbbell Flat Chest Press 8-10 3
Dumbbell Single Arm Standing Press 10-12 3 reps per arm
Dumbbell Side Raise 10-12 3
Barbell Bicep Curl 10-15 3
Cable Rope Tricep Push Down 10-15 3
LOWER B
Leg Press 8-12 4
Barbell Hip Thrusts 8-10 3 2 second hold at top
Barbell Romanian Deadlift 8-10 3
Dumbbell Split Squat 8-10 3 Long Stride, reps per leg
Seated Abductor 15 3 Can use cable or bands
Dumbbell Calf Raise 10-15 3
UPPER B
Push Ups 8-15 4 On knees if needed
Cable Chest Fly 10-15 3
Close Grip Pull Down 8-12 3
Dumbbell Single Arm Row 10-12 3 reps per arm
Cable Rope Facepulls 10-15 3
Dips 8-12 3 Assisted if needed
Dumbbell Alternating Bicep Curl 10-15 3 reps per arm
CHOOSE A HIIT WORKOUT TO COMPLETE

WEEK 2
LOWER A
Dumbbell Reverse Lunges 8-10 3 reps per leg & elevated if possible
UPPER A
LOWER B
Leg Press 8-12 4
UPPER B

WEEK 3
LOWER A
UPPER A
LOWER B
Leg Press 8-12 4
UPPER B


WEEK 4
LOWER A
UPPER A
LOWER B
Leg Press 8-12 4
UPPER B

WEEKS 5-8 HIIT CHOICE AND AB WORKOUT
HIIT 1
MY TIME ACHIEVED (ATTEMPT NUMBER)
1 2 3 4
A1) Burpees Onto Box 15 1 1 1 1
Complete 1 round of A1 to A5
A2) Weighted Walking Lunges 20 with no rest between exercises. 2 2 2 2
A3) Mountain Climbers 30 5 restarting. Record how long it 3 3 3 3
A4) Plank 1 minute takes you to complete each 4 4 4 4
round!
A5) Jumping Squats 20 5 5 5 5
B1) Thrusters 20 1 1 1 1
Complete 1 round of B1 to B5
B2) Heel to Heel Crunches 20 with no rest between exercises. 2 2 2 2
B3) Bodyweight Step Ups 75 5 restarting. Record how long it 3 3 3 3
B4) Push Ups 10 takes you to complete each 4 4 4 4
round!
B5) Leg Raises (Lying or Hanging) 20 5 5 5 5
HIIT 2
MY TIME ACHIEVED (ATTEMPT NUMBER)
1 2 3 4
A1) Front Squats (Barbell or Dumbbell) 20 1 1 1 1
A2) Barbell Bodyweight Row 10 2 2 2 2
A3) Jump Lunges 10 each leg 3 3 3 3
A4) V Sit Ups 10 Complete 1 round of A1 to A10 4 4 4 4
A5) Feet Elevated Push Up 10 Take a 1 minute rest before 5 5 5 5
5 restarting. Record how long it
A6) Mountain Climbers 30 takes you to complete each
A7) Burpess 10 round!
A8) Lying Leg Raise Over Dumbbell 20

A9) Side Squat Lunges 10 each leg
A10) Wall Sit 1 minute
HIIT 3
YOUR IMPROVEMENT NOTES
EXERCISE, SECONDS PER EXERCISE, ROUNDS AND NOTES
1 2 3 4
EXERCISE Seconds Rounds NOTES Your Notes Your Notes Your Notes Your Notes
A1) Thrusters (use Barbell or Dumbbell) 45 Complete 1 round of A1 to A3
A2) Goblet Squats (use Dumbbell) 45 5 Take a 1 minute rest before
A3) Russian Twists 45 restarting.
B1) Jumping Lunges 45 Complete 1 round of B1 to B3

B2) Bodyweight Step Up 45 5 Take a 1 minute rest before
B3) Leg Raises (Lying or Hanging) 45 restarting.
C1) Dumbbell Stiff Legged Deadlift 45

Complete 1 round of C1 to C4
C2) Hand To Opposite Toe Crunch 45 with no rest between exercises.
5 Take a 1 minute rest before
C3) Flutter Kicks 45 restarting.
C4) Box Jumps 45
AB WORKOUT
SET 1 SET 2 SET 3
EXERCISE REPS SETS NOTES weight reps weight reps weight reps
Leg Raise (Lying or Hanging) 10-20 3
Lying Ab Crunch 10-20 3
Scissor Kicks 10-20 3
Start on weaker side and match
Side Plank max hold 3 on stronger
WEEK 5
LOWER A
Barbell Squats 6-10 4
Good Mornings 10-12 3 slow on way down
Single Leg Press 10-12 3
Glute Hyper Extension 10-15 3
UPPER A
Pull Ups 6-10 4 assisted if needed
Barbell Bent Over Row 8-12 3
Barbell Overhead Press 10-12 3
Tricep Kick Back 10-15 3 dumbbell/cable, reps per arm
LOWER B
Leg Press 8-12 4
Barbell Hip Thrust 8-10 3 2 second hold at top
Dumbbell Stiff Legged Deadlift 8-10 3
Dumbbell Split Squat 8-10 3 Long Stride
A1) Cable Goblet Squat 10-12 SUPERSET- complete A1
3 followed straight after by A2.
A2) Cable Rope Pull Through 10-12 Complete 3 times
UPPER B
Dumbbell Incline Chest Press 8-15 4
A1) Underhand Grip Lat Pull Down 8-10 SUPERSET- complete A1
A2) Straight Arm Pull Down 10-12 Complete 3 times
Cable Single Arm Side Raise 10-12 3 reps per arm

Dips 8-12 3 assisted if needed
Cable Bicep Curl 10-15 3

WEEK 6
LOWER A
UPPER A
LOWER B
Leg Press 8-12 4
Seated Abductor 15 3 can use cable or bands
UPPER B


WEEK 7
LOWER A
UPPER A
LOWER B
Leg Press 8-12 4
UPPER B


WEEK 8
LOWER A
UPPER A
LOWER B
Leg Press 8-12 4
UPPER B


Workout Log Printable PDF - Busybees Summer Shape Up-Print PDF

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WEEKS 1-4 HIIT CHOICES AND AB WORKOUT

B1) Jumping Lunges 45 Complete 1 round of B1 to B3

C1) Push Ups 45 Complete 1 round of C1 to C3

CHOOSE A HIIT WORKOUT TO COMPLETE

CHOOSE A HIIT WORKOUT TO COMPLETE

Dips 8-12 3 Assisted if needed

CHOOSE A HIIT WORKOUT TO COMPLETE

CHOOSE A HIIT WORKOUT TO COMPLETE

A8) Lying Leg Raise Over Dumbbell 20

B1) Jumping Lunges 45 Complete 1 round of B1 to B3

C1) Dumbbell Stiff Legged Deadlift 45

Seated Abductor 15 3 Can use cable or bands

Cable Single Arm Side Raise 10-12 3 reps per arm

Cable Bicep Curl 10-15 3

CHOOSE A HIIT WORKOUT TO COMPLETE

Seated Abductor 15 3 can use cable or bands

Cable Single Arm Side Raise 10-12 3 reps per arm

Cable Bicep Curl 10-15 3

CHOOSE A HIIT WORKOUT TO COMPLETE

Seated Abductor 15 3 Can use cable or bands

Cable Single Arm Side Raise 10-12 3 reps per arm

Cable Bicep Curl 10-15 3

CHOOSE A HIIT WORKOUT TO COMPLETE

Seated Abductor 15 3 Can use cable or bands

Cable Single Arm Side Raise 10-12 3 reps per arm

Cable Bicep Curl 10-15 3

CHOOSE A HIIT WORKOUT TO COMPLETE

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