Week 1

Minute #
(30/30)
1
2
3
4
Minute #
(30/30)
1
2
3
4
Minute #
(30/30)
1
2
3
4

Turbine of the Day (TOD) 1

Upper Turbine 1
A1) Plank
A2) Inward Intention
Close Push Up
A3) Frozen Close Push Up
A4) Heel Push

Upper Turbine 2
B1) Prone Iso Ab
B2) Outward Int. Push Up
B3) Stick em Up
B4) Good morning

Turbine of the Day (TOD) 2

Lower Turbine 1
A1) Glute Bridge Hold
A2) Heel Push
A3) Reverse Lunge
A4) TBD

Lower Turbine 2
B1) Prisoner Squat
B2) Skater Lunge
B3) Wall Sit on Toes
B4) McGill Crunch

Turbine of the Day (TOD) 3

Cardio Turbine 1
A1) Inch Worm
A2) High Knee
A3) X Body Mt. Climber
A4) TBD

Cardio Turbine 2
B1) Wall Drive
B2) X Jack
B3) Mt. Climber
B4) Burpee

Week 2
Minute #
(30/30)
1
2
3
4
Minute #
(40/20)
1
2
3
4
Minute #
(40/20)
1
2
3
4

Turbine of the Day (TOD) 4

Upper Turbine 1
A1) Close grip push up
A2) Superman Hold
A3) Prone Iso, R
A4) Prone Iso, L

Upper Turbine 2
B1) Frozen Push Up
B2) Prone Iso Ab
B3) Stick em Ups
B4) NOS Pushups

Turbine of the Day (TOD) 5

Lower Turbine 1
A1) Hip Raise, R
A2) Hip Raise, L
A3) Glute Bridge, R
A4) Glute Bridge, L

LowerTurbine 2
B1) Transverse, R
B2) Transverse, L
B3) Wall Sit
B4) NOS Air Squat

Turbine of the Day (TOD) 6

Cardio Turbine 1
A1) Half Jack
A2) Diamond
A3) Inch Worm
A4) Alt. Arm Raise

CardioTurbine 2
B1) Prone Iso Ab
B2) Arm Swing
B3) Plyo Lunge
B4) High Knee

Week 3
Minute #
(40/20)
1
2
3
4
Minute #
(40/20)
1
2
3
4
Minute #
(40/20)
1
2
3
4

Turbine of the Day (TOD) 7

Upper Turbine 1
A1) Close Grip Push Up
A2) Superman Hold
A3) Prone Iso Right
A4) Prone Iso Left

UpperTurbine 2
B1) Frozen Push Up
B2) Prone Iso Ab
B3) Stick em Up
B4) NOS Push Up

Turbine of the Day (TOD) 8

Lower Turbine 1
A1) Glute Bridge, R
A2) Glute Bridge, L
A3) Inverted, R
A4) Inverted, L

LowerTurbine 2
B1) Frozen Split, R
B2) Frozen Split, L
B3) Quad Extension, R
B4) Quad Extension, L

Turbine of the Day (TOD) 9

Cardio Turbine 1
A1) Inchworm
A2) Arm Swing
A3) Spiderman Lunge
A4) Air Squat

Cardio Turbine 2
B1) Full Jack
B2) Outward Int. Push Up
B3) Stick em Up
B4) High Knee

Week 4
Minute #
(40/20)
1
2
3
4
Minute #
(40/20)
1
2
3
4
Minute #
(40/20)
1
2
3
4

Turbine of the Day (TOD) 10

Upper Turbine 1
A1) Walking Push Up
A2) Plank Arm Raise, R
A3) Plank Arm Raise, L
A4) Frozen Push Up

Upper Turbine 2
B1) Superman Ts
B2) Bird Dog, R
B3) Bird Dog, L
B4) McGill Crunch

Turbine of the Day (TOD) 11

Lower Turbine 1
A1) Glute Bridge, R
A2) Glute Bridge, L
A3) Inverted, R
A4) Inverted, L

Lower Turbine 2
B1) Frozen Split, R
B2) Frozen Split, L
B3) Quad Extension, R
B4) Quad Extension, L

Turbine of the Day (TOD) 12

Cardio Turbine 1
A1) Half Jack
A2) Diamond
A3) Inch Worm
A4) Alt. Arm Raise

Cardio Turbine 2
B1) Prone Iso Ab
B2) Arm Swing
B3) Plyo Lunge
B4) High Knee

Week 5
Minute #
(40/20)

Turbine of the Day (TOD) 13

1
2
3

Upper Turbine 1
A1) Plank Arm Raise, R
A2) Plank Arm Raise, L
A3) NOS Push Up

A4) i Superman

Minute #
(40/20)
1
2
3
4
Minute #
(40/20)
1
2
3
4

Upper Turbine 2
B1) Prisoner Superman
B2) Inward Int. Push Up
B3) Down Dog Elbow
Bend
B4) NOS Close Grip Push
Up

Turbine of the Day (TOD) 14

Upper Turbine 1
A1) Lat. Lunges Alt.
A2)Bulgarian, R
A3) Bulgarian, L
A4) Chair Squat

Upper Turbine 2
B1) Wall Sit
B2) Goodmorning
B3) Hip Raise, R
B4) Hip Raise, L

Turbine of the Day (TOD) 15

Cardio 1 Turbine
A1) Arm Swing
A2) Butt Kick
A3) Spiderman Lunges, R
A4) Spiderman Lunges, L

Cardio 2 Turbine
B1) High Knee
B2) Half Burpee
B3) Right Side Iso
B4) Left Side Iso

Week 6
Minute #
(45/15)
1
2
3
4

Minute #
(45/15)

Turbine of the Day (TOD) 16

Upper 1 Turbine
A1) Superman + Push Up
A2) Prone Iso Ab
A3) Mt. Ab Climber
A4) Wall Slide

Turbine of the Day (TOD) 17

Lower 1
A1) NOS Air Squat
A2) Glute Bridge
A3) Transverse Lunge
A4) Low Squat Hop

1
2
3
4
Minute #
(45/15)

Cardio 2
B1) High Knee
B2) TBD
B3) Inchworm
B4) Full Jack

Turbine of the Day (TOD) 18

Upper 1 Turbine
A1) Atl. Arm Raise + Push
Up
A2) W Superman

3
4

A3) Frozen Close Grip

A4) McGill Crunch

Upper 2 Turbine
B1) Inward Int. Push Up
B2) Heel Push
B3) Close Grip Push Up
B4) Plank

Upper 2 Turbine
B1) Outward Int. Frozen
Pushup
B2) Down-dog Elbow
Bend
B3) Goodmorning
B4) X-Body Mt. Climber

Week 7
Minute #
(40/20)
1
2
3
4
Minute #
(45/15)
1
2
3
4
Minute #
(45/15)
1
2
3
4

Turbine of the Day (TOD) 19

Upper 1 Turbine
A1) Plank
A2) Frozen Push Up
A3) McGill Crunch
A4) Close Grip Push Up

Upper 2 Turbine
B1) Stick em Up
B2) Outward Int. Push Up
B3) Prone Iso, R
B4) Prone Iso, L

Turbine of the Day (TOD) 20

Lower 1 Turbine
A1) Reverse Lunge, R
A2) Reverse Lunge, L
A3) Lat. Lunge, R
A4) Lat. Lunge, L

Lower 2 Turbine
B1) Low Squat Hop
B2) Frozen Squat
B3) Spiderman Lunge, R
B4) Spiderman Lunge, L

Turbine of the Day (TOD) 21

Cardio 1 Turbine
A1) High Knee
A2) Lunge Hop to Balance
A3) Lunge Hop to Balance
A4) Reverse Inchworm

Cardio 2 Turbine
B1) Butt Kicker
B2) Half Jack
B3) Full Jack
B4) Burpee

Week 8
Minute #
(45/15)

Turbine of the Day (TOD) 22

Upper 1 Turbine
A1) Atl. Arm Raise + Push
Up
A2) W Superman

3
4

A3) Frozen Close Grip

A4) McGill Crunch

Minute #
(45/15)
1
2
3
4
Minute #
(50/10)
1
2
3
4

Upper 2 Turbine
B1) Outward Int. Frozen
Pushup
B2) Down-dog Elbow
Bend
B3) Goodmorning
B4) X-Body Mt. Climber

Turbine of the Day (TOD) 23

Lower1 Turbine
A1) Alt. Transverse
A2) TBD
A3) Alt. Reverse Lunge
A4) Frozen Split, R

Lower 2 Turbine
B1) Frozen Split, L
B2) Glute Bridge, R
B3) Glute Bridge, L
B4) Air Squat

Turbine of the Day (TOD) 24

Cardio 1 Turbine
A1) Plyo Lunge
A2) Burp Up
A3) Butt Kicker
A4) Wall Drive

Cardio 2 Turbine
B1) Arm Swing
B2) Prone Iso Ab
B3) Catch n Shoot
B4) Cool Down

Week 9
Minute #
(40/20)
1
2
3
4
Minute #
(50/10)
1
2
3
4
Minute #
(50/10)
1
2
3
4

Turbine of the Day (TOD) 25

Upper 1 Turbine
A1) Alt .Arm Raise
A2) Close Grip Push Up
A3) Prone Iso, R
A4) Prone Iso, L

Upper 2 Turbine
B1) T Superman
B2) Bent Y
B3) Stick em UPp
B4) McGill Raise

Turbine of the Day (TOD) 26

Lower 1 Turbine
A1) Wall Sit
A2) Air Squat
A3) Alt. Forward Lunge
A4) Inverted Ham. R

Lower 2 Turbine
B1) Inverted Ham. L
B2) Lat. Lunge R
B3) Lat. Lunge L
B4) Cool Down

Turbine of the Day (TOD) 27

Cardio 1 Turbine
A1) TBD
A2) Inch Worm
A3) Butt Kicker
A4) Low Squat Hop

Cardio 2 Turbine
B1) Mt. Climber
B2) Half Burpee
B3) Prone Iso Ab
B4) Plyo Lunge

Week 10
Minute #
(50/10)
1
2
3
4
Minute #
(50/10)
1
2
3
4
Minute #
(50/10)
1
2
3
4

Turbine of the Day (TOD) 28

Upper 1 Turbine
Upper 2 Turbine
A1) NOS Inward Int. Push B1) Superman Ys
Up
A2) Prone Iso Climber
B2) Stick em ups
A3) Stick em ups
B3) Superman Ws
A4) Spiderman Push Up
B4) Superman Vs
Turbine of the Day (TOD) 29
Lower 1 Turbine
A1) Frozen Squat
A2) Split Lunge, R
A3) Split Lunge, L
A4) Split Lunge Hold, R

Lower 2 Turbine
B1) Split Lunge Hold, L
B2) Wall Sit
B3) Inverted Ham. Alt.
B4) NOS Air Squat

Turbine of the Day (TOD) 30

Cardio 1 Turbine
A1) Full Jack
A2) Sprint in Place
A3) Mt. Ab Climber
A4) Spiderman Lunges

Cardio 2 Turbine
B1) TBD
B2) Extended Inchworm
B3) Low Squat Hop
B4) Burpee