Burn Circuit 1

Date
Day 1
/ /
Day 8
/ /
Day 15
/ /
Day 22
/ /
Sumo Squat W/
Hip Lift Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Lunge W/
Posterior !y Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Pus"#up W/ Leg
Lift Rep / Rep / Rep / Rep /
Dea$ Lift W/
Posterior !y Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Lunge W/ Core
Rotation Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Benc" Press %
Leg Lo&er Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Squat W/ Si$e
Ben$ Wt Rep / Wt Rep / Wt Rep / Wt Rep /
&$#Lean Lunge
W/ Posterior !y Wt Rep / Wt Rep / Wt Rep / Wt Rep /
C"est !y W/ Hip
Lift Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Burn Circuit 2

Date
Day '
/ /
Day 1(
/ /
Day 1)
/ /
Day 2*
/ /
Sumo Squat W/
Biceps Cur! Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Lunge W/ +ne
,rm -riceps
./tension
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Dea$ Lift Ro& Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sumo Squat W/
+0er"ea$ -riceps
./tension
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Dea$ Lift W/
Dou1!e Ro& Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Bo&!er2s Lunge
W/ Sing!e ,rm
Ro&
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Biceps Cur! W/
,1$uctor
Ba!ance
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
&$#Lean Lunge
W/ Dou1!e Ro& Wt Rep / Wt Rep / Wt Rep / Wt Rep /
-rip!e#-"reat
Pus"#3ps Rep / Rep / Rep / Rep /
Burn Circuit '

Date
Day 5
/ /
Day 12
/ /
Day 14
/ /
Day 25
/ /
Sumo Squat W/
+0er"ea$ Press Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Lunge W/ Ca!f
Raise Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Squat W/ Latera!
Raise Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Lunge W/ ronta!
Press Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Squat W/ Ca!f
Raise Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sumo Squat W/
De!t Raises Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Squat W/ Dou1!e
+0er"ea$ Press Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Lunge W/ Latera!
Raise Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sumo Squat W/
Ca!f Raise Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Pus" Circuit 1

Date
Day 1
/ /
Day 8
/ /
Day 15
/ /
Day 22
/ /
Stan$ar$ Biceps
Cur! Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Stan$ar$ Squat
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sing!e ,rm
-rip!e ./tension Wt Rep / Wt Rep / Wt Rep / Wt Rep /
6#Press Biceps Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sing!e Leg Squat Wt Rep / Wt Rep / Wt Rep / Wt Rep /
+0er"ea$ -riceps
./tension Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Hammer Biceps Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Hee! Squat
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Pus"#3ps Rep -oe 7 / Rep -oe 7 / Rep -oe 7 / Rep -oe 7 /
Pus" Circuit 2

Date
Day '
/ /
Day 1(
/ /
Day 1)
/ /
Day 2*
/ /
Stan$ar$
+0er"ea$ Press Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sing!e Leg Lunge Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Re0erse !y Wt Rep / Wt Rep / Wt Rep / Wt Rep /
,rno!$ Press Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sing!e Leg Dea$
Lift Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Bent +0er
Latera! Raise Wt Rep / Wt Rep / Wt Rep / Wt Rep /
ronta! Press Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sing!e -ap
Lunges Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Latera! De!toi$
Raise Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Pus" Circuit '

Date
Day 5
/ /
Day 12
/ /
Day 14
/ /
Day 25
/ /
Sumo Squat Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sing!e ,rm Ro& Wt Rep / Wt Rep / Wt Rep / Wt Rep /
C"est !y Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Bo&!er2s Lunge Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Dou1!e Bent
+0er Ro& Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Benc" Press Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sing!e Leg Sumo
Squat Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Dou1!e Re0erse
8rip Ro& Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Long ,rm
Pu!!o0er Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Lean Circuit 1

Date
Day 1
/ /
Day 8
/ /
Day 15
/ /
Day 22
/ /
Biceps Cur! W/
Ca!f Raise Wt Rep / Wt Rep / Wt Rep / Wt Rep /
-riceps Pus"#3p Rep / Rep / Rep / Rep /
Sp!it Lunge W/
Biceps Cur!
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
-riceps
./tension 9n
Runners Lunge
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Biceps Cur! W/
Hamstring Cur! Wt Rep / Wt Rep / Wt Rep / Wt Rep /
P!an: W/ -riceps
./tension Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Re0erse Lunge
W/ Dou1!e
Biceps Cur!
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Supine -riceps
Ho0er Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sumo Squat Ca!f
Raise W/ Biceps
Cur!
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Lean Circuit 2

Date
Day '
/ /
Day 1(
/ /
Day 1)
/ /
Day 2*
/ /
Sumo Squat W/
,nterior De!toi$
Lift
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Dou1!e ,rm Ro&
W/ Sing!e Leg
Lift
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Sing!e Hamstring
Cur!s W/ Latera!
Raise
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Runners Lunge
W/ Dou1!e ,rm
Ro&
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Latera! Raise W/
,1$uction Wt Rep / Wt Rep / Wt Rep / Wt Rep /
P!an: W/ Sing!e
,rm Ro& Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Re0erse Lunge
W/ Latera! Raise Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Posterior De!toi$
Raise W/ Leg
Lift
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Squat W/ Dou1!e
,rm ,nterior
De!t Lift
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Lean Circuit '

Date
Day 5
/ /
Day 12
/ /
Day 14
/ /
Day 25
/ /
Squat W/ Cross
Bo$y C"op Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Re0erse Lunge %
,rno!$ Press Wt Rep / Wt Rep / Wt Rep / Wt Rep /
C"est !y W/ Hip
Lift Wt Rep / Wt Rep / Wt Rep / Wt Rep /
7nee!ing
+0er"ea$ Press
% Center Crunc"
Wt Rep / Wt Rep / Wt Rep / Wt Rep /
Pus"#3p Si$e
P!an:s Rep / Rep / Rep / Rep /
Dea$ Lift ronta!
Press Wt Rep / Wt Rep / Wt Rep / Wt Rep /
-ra0e!ing Pus"#
3ps Rep / Rep / Rep / Rep /
C"est !y
,1$uction Wt Rep / Wt Rep / Wt Rep / Wt Rep /
,rmy Cra&! Rep / Rep / Rep / Rep /