Week

Three

Day 1. Full Body

Day 2. 10 Minute Fat Burning

Day 3. Full Body

Day 4. Rest

Day 5. Upper Body + Abs

Day 6. Legs + Abs

Day 7. Rest
 Playlist from Chris Curtis

Week: Day: Level:

003 001 Reg

Full

BODY
GROUP A
3 rounds

Squat to Squat Jump* 30 sec

Squat, next rep squat jump, repeat.

* Alternative: squat.

Lunge Jumps* 30 sec

Jump up and switch your legs in midair, knee goes
backwards downwards, keep upper body upright, take
the opposite arm with you when jumping.

* Alternative: alternative lunges

Squat + Leg Lift alternate 30 sec

Squat with Leg raise to side, change sides after each
rep.

Squat hold 90° 30 sec

90 ° legs, upper body straight.

REST 60 sec

GROUP B
3 rounds

Push Up to Plank 30 sec

Alternately stretch out from the plank, arms to the
push-up position.

Wide Push Up* 30 sec

Wide grip.

* Alternative: on knees

Swim Towel 30 sec

Back extension with towel.

Superman Hold 30 sec

Hold the upper body up.

REST 60 sec

GROUP C
3 rounds

Squat to toe touch 30 sec

Squat, diagonal toe finger tip touch.

Boxing 30 sec
Standing posoition, taps alternating and box
alternating.

Butterfly Crunch* 30 sec

Arms and legs together, back to extension.

* Alternative: crunch.

Mountain Climbers 30 sec

Push-up position, alternately pull your knees to your
chest.

REST 60 sec
 Week: Day: Level:
003 002 Reg

10 min.

fat
burning
GROUP A

Burpees* 30 sec
Push up, stand up, jump, up.

* Alternative: Push up position + stand up.

REST 10 sec

Staggered Squats* 30 sec

180° Squat Jump.

* Alternative: Squat jumps.

REST 10 sec

Push up Jack* 30 sec

Push up close, jump to wide grip and wide stand and
back.

* Alternative: Wide grip push up.

REST 10 sec

Plank Toe Touch 30 sec

Hand diagonal touch with feet.

REST 10 sec

Dive Bomber (cobra)* 30 sec

Yoga Cobra, hold the upper body low, stretch.

* Alternative: incline push up.

REST 10 sec

High Knees 30 sec

Alternately lead the knee towards the chest.

REST 10 sec

Reverse Fly Plank /

30 sec
Open it up*
Push up postion, jump forward with the knees, and
back, open the body.

* Alternative: plank.

REST 120 sec

GROUP B

Half Squat – get up 30 sec

Knee postion, stand up, little squat and go back in
knee position.

REST 10 sec

Back Extension* 30 sec

Like towel pulls.

* Alternative: swim

REST 10 sec

Butterfly Crunch* 30 sec

Arms and legs together, back to extension.

* Alternative: crunch.

REST 10 sec

Chameleon Archers* 30 sec

Hold the upper body low, until push up position.

* Alternative: push up hold in 3 steps.

REST 10 sec

Side to Side Squat* 30 sec

Side squat jumps.

* Alternative: squat jumps.

REST 10 sec

Side to Side Push Ups* 30 sec

Side push ups, each two steps.

* Alternative: push ups on knees.

REST 10 sec

Plank kick out 30 sec

Abs, hit feet and leg diagonal.
 Week: Day: Level:
003 003 Reg

Full

BODY
GROUP A
3 rounds

Squat to Squat Jump* 30 sec

Squat, next rep squat jump, repeat.

* Alternative: squat.

Lunge Jumps* 30 sec

Jump up and switch your legs in midair, knee goes
backwards downwards, keep upper body upright, take
the opposite arm with you when jumping.

* Alternative: alternative lunges

Squat + Leg Lift alternate 30 sec

Squat with Leg raise to side, change sides after each
rep.

Squat hold 90° 30 sec

90 ° legs, upper body straight.

REST 60 sec

GROUP B
3 rounds

Push Up to Plank 30 sec

Alternately stretch out from the plank, arms to the
push-up position.

Wide Push Up* 30 sec

Wide grip.

* Alternative: on knees

Swim Towel 30 sec

Back extension with towel.

Superman Hold 30 sec

Hold the upper body up.

REST 60 sec

GROUP C
3 rounds

Squat to toe touch 30 sec

Squat, diagonal toe finger tip touch.

Boxing 30 sec
Standing posoition, taps alternating and box
alternating.

Butterfly Crunch* 30 sec

Arms and legs together, back to extension.

* Alternative: crunch.

Mountain Climbers 30 sec

Push-up position, alternately pull your knees to your
chest.

REST 60 sec
Week: Day: Level:
003 004 Reg

Rest

Day
 Week: Day: Level:
003 005 Reg

Upper
body +
ABS
GROUP A
3 rounds

Wide Push Up* 30 sec

Wide grip.

* Alternative: neutral push ups

Butterfly Chest 30 sec

Hold the tension on your chest, fly and bring slight
bend arms together.

Push Up 3 Steps 30 sec

Hold in 3 positons, 10/10/10 up middle down.

Swim 30 sec
Push up, then bring the hands up and swim.

Butterfly Reverse 30 sec

Bent over positon, bring the elbow behind your back,
hold the tension

Superman Hold 30 sec

Hold the upper body up.

REST 60 sec

GROUP B
3 rounds

Butterfly Crunch* 30 sec

Arms and legs together, back to extension.

* Alternative: crunch.

Marienkäfer* 30 sec
Spin your body around .

* Alternative: side crunch.

Leg raise 30 sec

Bring the legs up to 90°.

Leg raise 30 sec

Bring the legs up to 90°.

REST 60 sec
 Week: Day: Level:
003 006 Reg

legs +
ABS
GROUP A
3 rounds

Squat leg lift to side* 30 sec

Squat jump leg lift to side.

* Alternative: squats.

Squat Jumps 30 sec

Squat jumps.

Little Burpee* 30 sec

Push up position, jump up, only back in push up
position.

* Alternative: High Jacks.

Lunge alternative 60 sec

Change sides.

REST 90 sec

GROUP B
3 rounds

Inner Leg Lift Right 30 sec

Leg Lift Abductor.

Inner Leg Lift Right 30 sec

Leg Lift Abductor.

Mountain Climbers 60 sec

Push-up position, alternately pull your knees to your
chest.

REST 90 sec

GROUP C
3 rounds

Lunge Jumps* 30 sec

Jump up and switch your legs in midair, knee goes
backwards downwards, keep upper body upright, take
the opposite arm with you when jumping.

* Alternative: alternative lunges

Side to Side Squat 30 sec

Side squat jumps.

Roll ins* 30 sec

Heel close to hip, pull knee to the chest.

* Alternative: crunch in.

REST 60 sec
 Week: Day: Level:
001 007 Reg

Rest

Day
Optional: 30 Min Cardio Session

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