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  • Eric (47:00)

    Exercises:
    • Round 1
    • Break
    • Round 2
    • Round 3
    • Round 4
    • Round 5
    • Round 6
    • Round 7
    • Round 8
    • Round 9
    • Round 10
    • Round 11
    • Round 12
    • Round 13
    • Round 14
    • Round 15
    • Round 16
    • Round 1 2:00
    • Break 1:00
    • Round 2 2:00
    • Break 1:00
    • Round 3 2:00
    • Break 1:00
    • Round 4 2:00
    • Break 1:00
    • Round 5 2:00
    • Break 1:00
    • Round 6 2:00
    • Break 1:00
    • Round 7 2:00
    • Break 1:00
    • Round 8 2:00
    • Break 1:00
    • Round 9 2:00
    • Break 1:00
    • Round 10 2:00
    • Break 1:00
    • Round 11 2:00
    • Break 1:00
    • Round 12 2:00
    • Break 1:00
    • Round 13 2:00
    • Break 1:00
    • Round 14 2:00
    • Break 1:00
    • Round 15 2:00
    • Break 1:00
    • Round 16 2:00

  • Week 4 Day 1 (28:30)

    Exercises:
    • Brisk Walk
    • Jog
    • Walk
    • Cooldown
    • Brisk Walk 5:00
    • Jog 3:00
    • Walk 1:30
    • Jog 3:00
    • Walk 2:30
    • Jog 3:00
    • Walk 1:30
    • Jog 4:00
    • Cooldown 5:00

  • Hour Of Hate (1:00:27)

    Exercises:
    • Medicine Ball Slams
    • Barbell Clean And Press
    • Whine Holds
    • Bent Over Dumbbell Row Extension
    • Hitler Walk
    • Medicine Ball Plank
    • Medicine Ball Knee Drops
    • Push Up Pointers
    • Groggy Mcgills
    • Prone Blank Bosu Sidekicks
    • Kettle Ell Swings
    • Barbell Curl To Press
    • Wall Squat Leg Raises
    • 12 Count Bodybuilders
    • Running High Knee Half Jacks
    • Reverse Lunge Kicks
    • Bosu Burpees
    • Rocky Solos
    • Swiss Ball Knee Ups
    • Windshield Wipers
    • Full Sit Ups
    • Medicine Ball High Knee Front Raise
    • Dumbbell Hammer Curls
    • Swiss Ball Barbell Press
    • Curb Sprints
    • Squat To Side Kick
    • Side Plank Crunches
    • Push Up Walk Em Outs
    • Kettle Bell Figure Eights
    • Medicine Ball Figure Eights
    • Jump Rope
    • Dumbbell Kickbacks
    • Swiss Ball Dumbbell Flys
    • Exercise 34
    • Exercise 35
    • Thai Bicycles
    • Jump Rope Sprints
    • Sharks
    • Barbell Swings
    • Mountain Climbers
    • Medicine Ball Slams 1:00
    • End of interval 0:18
    • Barbell Clean And Press 1:00
    • End of interval 0:18
    • Whine Holds 1:00
    • End of interval 0:18
    • Bent Over Dumbbell Row Extension 1:00
    • End of interval 0:18
    • Hitler Walk 1:00
    • End of interval 0:18
    • Medicine Ball Plank 1:00
    • End of interval 0:18
    • Medicine Ball Knee Drops 1:00
    • End of interval 0:18
    • Push Up Pointers 1:00
    • End of interval 0:18
    • Groggy Mcgills 1:00
    • End of interval 0:18
    • Prone Blank Bosu Sidekicks 1:00
    • End of interval 0:18
    • Kettle ell Swings 1:30
    • End of interval 0:18
    • Barbell Curl To Press 1:30
    • End of interval 0:18
    • Wall Squat Leg Raises 1:30
    • End of interval 0:18
    • 12 Count Bodybuilders 1:30
    • End of interval 0:18
    • Running High Knee Half Jacks 1:30
    • End of interval 0:18
    • Reverse Lunge Kicks 1:30
    • End of interval 0:18
    • Bosu Burpees 1:30
    • End of interval 0:18
    • Rocky Solos 1:30
    • End of interval 0:18
    • Swiss Ball Knee Ups 1:30
    • End of interval 0:18
    • Windshield Wipers 1:30
    • End of interval 0:18
    • Full Sit Ups 2:00
    • End of interval 0:18
    • Medicine Ball High Knee Front Raise 2:00
    • End of interval 0:18
    • Dumbbell Hammer Curls 2:00
    • End of interval 0:18
    • Swiss Ball Barbell Press 2:00
    • End of interval 0:18
    • Curb Sprints 2:00
    • End of interval 0:18
    • Squat To Side Kick 0:45
    • End of interval 0:18
    • Side Plank Crunches 0:45
    • End of interval 0:18
    • Push Up Walk Em Outs 0:45
    • End of interval 0:18
    • Kettle bell Figure Eights 0:45
    • End of interval 0:18
    • Medicine Ball Figure Eights 0:45
    • End of interval 0:18
    • Jump Rope 1:30
    • End of interval 0:18
    • Dumbbell Kickbacks 1:30
    • End of interval 0:18
    • Swiss Ball Dumbbell Flys 1:30
    • End of interval 0:18
    • Exercise 34 1:30
    • End of interval 0:18
    • Exercise 35 1:30
    • End of interval 0:18
    • Thai Bicycles 0:30
    • End of interval 0:18
    • Jump Rope Sprints 0:30
    • End of interval 0:18
    • Sharks 0:30
    • End of interval 0:18
    • Barbell Swings 0:30
    • End of interval 0:18
    • Mountain Climbers 0:30

  • Find It... Fat Burner (56:30)

    Exercises:
    • Warmup
    • 65% Sit Up Straight Raise Heart Rate
    • 70% Flat Road Race Pace
    • 70% Recover
    • 75% Stand Run Feel Push-pull
    • 75% Recover
    • 70% Flat Road Sprint
    • 85% Stand Fat Burn Breathe
    • 85% Sit Fat Burn Breathe
    • 70% Sit Fat Burn Breathe
    • 75% Sit Fat Burn Breathe
    • 70% Stand
    • 70% Seat Breathe
    • 75% Increase Cadence
    • 75% Maintain Cadence
    • Cool Down And Stretch
    • Warmup 3:00
    • 65% Sit Up Straight Raise Heart Rate 2:00
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 75% Stand Run Feel Push-pull 2:00
    • 75% Recover 0:30
    • 75% Stand Run Feel Push-pull 3:00
    • 75% Recover 1:00
    • 70% Flat Road Race Pace 2:00
    • 70% Recover 1:00
    • 70% Flat Road Race Pace 1:00
    • 70% Recover 0:30
    • 70% Flat Road Sprint 0:30
    • 70% Recover 0:30
    • 70% Flat Road Sprint 0:30
    • 70% Recover 0:30
    • 85% Stand Fat Burn BREATHE 4:00
    • 85% Sit Fat Burn BREATHE 3:30
    • 70% Sit Fat Burn BREATHE 1:00
    • 75% Sit Fat Burn BREATHE 1:00
    • 70% Sit Fat Burn BREATHE 1:00
    • 75% Sit Fat Burn BREATHE 1:00
    • 70% Sit Fat Burn BREATHE 1:00
    • 75% Sit Fat Burn BREATHE 1:00
    • 70% Sit Fat Burn BREATHE 1:00
    • 70% Stand 1:00
    • 70% Seat BREATHE 2:00
    • 75% Increase Cadence 1:30
    • 75% Maintain Cadence 7:00
    • 75% Increase Cadence 1:30
    • Cool Down And Stretch 5:00

  • Sexy Girl On Fire (11:45)

    Exercises:
    • 10 High Knees, 2 Tuck Abs
    • Push Up, Clean & Press, Row
    • Frog Jump, Push Up, 2 Knee Ins, Burpee
    • Rotational Twist
    • 10 High Knees, 2 Tuck Abs 0:45
    • 0:15
    • Push Up, Clean & Press, Row 0:45
    • 0:15
    • Frog Jump, Push Up, 2 Knee Ins, Burpee 0:45
    • 0:15
    • Rotational Twist 0:45
    • 0:15
    • 10 High Knees, 2 Tuck Abs 0:45
    • 0:15
    • Push Up, Clean & Press, Row 0:45
    • 0:15
    • Frog Jump, Push Up, 2 Knee Ins, Burpee 0:45
    • 0:15
    • Rotational Twist 0:45
    • 0:15
    • 10 High Knees, 2 Tuck Abs 0:45
    • 0:15
    • Push Up, Clean & Press, Row 0:45
    • 0:15
    • Frog Jump, Push Up, 2 Knee Ins, Burpee 0:45
    • 0:15
    • Rotational Twist 0:45

  • Enjoy The Burn (11:50)

    Exercises:
    • Santana Push Up (left)
    • Half Burpee
    • Santana Push Up (right)
    • Jump Lunge
    • Santana Push Up (Left) 0:50
    • End of interval 0:10
    • Half Burpee 0:50
    • End of interval 0:10
    • Santana Push Up (Right) 0:50
    • End of interval 0:10
    • Jump Lunge 0:50
    • End of interval 0:10
    • Santana Push Up (Left) 0:50
    • End of interval 0:10
    • Half Burpee 0:50
    • End of interval 0:10
    • Santana Push Up (Right) 0:50
    • End of interval 0:10
    • Jump Lunge 0:50
    • End of interval 0:10
    • Santana Push Up (Left) 0:50
    • End of interval 0:10
    • Half Burpee 0:50
    • End of interval 0:10
    • Santana Push Up (Right) 0:50
    • End of interval 0:10
    • Jump Lunge 0:50

  • 10k (1:10:00)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 5:00
    • High Intensity 30:00
    • Low Intensity 1:00
    • High Intensity 30:00
    • Cooldown 4:00

  • Treadmill 7.0kph (30:00)

    Exercises:
    • Start
    • 15 Minutes
    • 5 Minutes
    • 60 Seconds
    • 30 Seconds
    • Start 15:00
    • 15 Minutes 10:00
    • 5 Minutes 4:00
    • 60 Seconds 0:30
    • 30 Seconds 0:30

  • Seriously Wild Core (11:50)

    Exercises:
    • Butterfly Elbow To Knee
    • Spidermans
    • Knee To Opposite Elbow, Up And Down Planks
    • Around The Worlds
    • Exploding Pushups
    • 10 Switch Lunges, 10 Hop Ups
    • 10 Straight Up Abs
    • Push Up, Around The Worlds
    • Toe Touches
    • 5 Squats, 2 Hops, Knee To Elbow
    • Plank Jump Over
    • 10 Pogo's (5 Per Leg)
    • Butterfly Elbow to Knee 0:50
    • 0:10
    • Spidermans 0:50
    • 0:10
    • Knee to Opposite Elbow, Up and Down Planks 0:50
    • 0:10
    • Around the Worlds 0:50
    • 0:10
    • Exploding Pushups 0:50
    • 0:10
    • 10 Switch Lunges, 10 Hop Ups 0:50
    • 0:10
    • 10 Straight Up Abs 0:50
    • 0:10
    • Push Up, Around the Worlds 0:50
    • 0:10
    • Toe Touches 0:50
    • 0:10
    • 5 Squats, 2 Hops, Knee to Elbow 0:50
    • 0:10
    • Plank Jump Over 0:50
    • 0:10
    • 10 Pogo's (5 per leg) 0:50

  • Week 4 Day 5 (31:30)

    Exercises:
    • Brisk Walk
    • Jog
    • Walk
    • Cooldown
    • Brisk Walk 5:00
    • Jog 3:00
    • Walk 1:30
    • Jog 5:00
    • Walk 2:30
    • Jog 3:00
    • Walk 1:30
    • Jog 5:00
    • Cooldown 5:00

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