P90 Worksheets 4h6k5
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WORKSHEET
SCULPT A
DATE / WEEK WARM-UP 01 ½ Push-Ups (30 Sec.) 02 Rocket Row (16 Reps) B
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04 T ouchdown Press (16 Reps) W/B
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05 S tanding Curls (16 Reps) W/B
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06 L auncher Kickback (16 Reps) W/B
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09 Sawyer Chin Pull (16 Reps) B
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10 S ide Step Squat (16 Reps)
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03 S kier Squats (16 Reps)
07 S tep Back Lunges (16 Reps) 08 W alking ½ Push-Ups (30 Sec.)
11 D eep Swimmer Press (16 Reps) W/B
12 R ocket Launcher Curls (8 Reps RT, 8 Reps LT) W/B
13 T riceps Kickdowns (16 Reps) B 14 K ayak Back Lunge (16 Reps) Weights Optional
COOLDOWN
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R = REPS | W = WEIGHT | B = BAND © 2014 Beachbody, LLC. All rights reserved.
WORKSHEET
SCULPT B
DATE / WEEK WARM-UP 01 P ush-Ups (30 Sec.) 02 R ocket Row (16 Reps) W/B
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12 7/7/7 (21 Reps) W/B
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13 C hair Dips (30 Sec.)
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03 F ighter Stance Squats (8 Reps RT, 8 Reps LT) 04 T humbs-Up Flys (16 Reps) W/B 05 C url Hammer Combo (16 Reps) W/B 06 L auncher Kickbacks (16 Reps) W/B 07 S ide Lunge, Squat (16 Reps)
08 Sand Crab Push-Ups (30 Sec.) 09 I so Rocket Row (8 Reps RT, 8 Reps LT) W/B 10 F ighter Hoppers (16 Reps) 11 S carecrow Press (16 Reps) W/B
14 S ide Back Lunges (8 Reps RT, 8 Reps LT) Weight Optional 15 The Crab Special (30 Sec.) 16 R enegade Rows (16 Reps) W/B 17 P ogo Fighters (16 Reps) 18 B atman Flys (16 Reps) W/B 19 B alance Curls (8 Reps RT, 8 Reps LT) W/B 20 L eg-Up Dips (15 Sec. RT, 15 Sec. LT) 21 Runner Lunges (40 Sec.)
COOLDOWN
R = REPS | W = WEIGHT | B = BAND © 2014 Beachbody, LLC. All rights reserved.
WORKSHEET
SCULPT C
DATE / WEEK WARM-UP 01 Punch Push-Ups (40 Sec.) 02 Hero Row (8 Reps RT & LT) B
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03 Hop Squats (16 Reps)
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04 A rch Presses (16 Reps) W/B
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05 P reacher Curls (8 Reps RT & LT) W/B
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06 F 16 Hammer Kicks (8 Reps RT & LT) W/B
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10 Lateral Squat Jumps (16 Reps)
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11 B alance Arch Press (8 Reps RT & LT) W/B
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07 Sweeping Crescent Lunge (8 Reps RT & LT) 08 4 Point Push-Ups (60 Sec.) 09 P ress Backs (16 Reps) B
12 S upine Curls (16 Reps) B 13 B ack Stabbers (16 Reps) W/B 14 Warrior 3 Lunges (8 Reps RT & LT)
15 Bird Dog Crunch Push-Ups (60 Sec.) 16 B alance Row (8 Reps RT & LT) B
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17 The Rockette (8 Reps RT & LT)
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18 Diving Dolphins (16 Reps) 19 E ccentric Combo Curl (16 Reps) W/B 20 E ccentric Triceps Ext. (8 Reps RT & LT) W/B
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21 Warrior 2, ½ Moon (8 Reps RT & LT)
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COOLDOWN
R = REPS | W = WEIGHT | B = BAND © 2014 Beachbody, LLC. All rights reserved.
WORKSHEET
SPEED SCULPT
DATE / WEEK WARM-UP 01 Push-Ups (40 Sec.) 02 Seated Band Row (16 Reps) B 03 M ountain Squats (8 Reps RT, 8 Reps LT) W
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04 P ike Press Push-Ups (16 Reps) 05 E ccentric Band Curls (16 Reps) B 06 F orearm Balance Kickback (8 Reps RT, 8 Reps LT) W/B 07 S aunders Spin Lunge (16 Reps)
08 Push-Ups (50 Sec.) 09 R ow Your Boat (16 Reps) B 10 Hoppy Squats (30 Sec.) 11 U pright Row Press (16 Reps) W/B 12 Plank Kickbacks (8 Reps RT, 8 Reps LT) W/B
13 C urls (40 Sec.) W/B 14 L unge, Chair (60 Sec.)
COOLDOWN
R = REPS | W = WEIGHT | B = BAND © 2014 Beachbody, LLC. All rights reserved.
SCULPT A
DATE / WEEK WARM-UP 01 ½ Push-Ups (30 Sec.) 02 Rocket Row (16 Reps) B
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04 T ouchdown Press (16 Reps) W/B
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05 S tanding Curls (16 Reps) W/B
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06 L auncher Kickback (16 Reps) W/B
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09 Sawyer Chin Pull (16 Reps) B
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10 S ide Step Squat (16 Reps)
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03 S kier Squats (16 Reps)
07 S tep Back Lunges (16 Reps) 08 W alking ½ Push-Ups (30 Sec.)
11 D eep Swimmer Press (16 Reps) W/B
12 R ocket Launcher Curls (8 Reps RT, 8 Reps LT) W/B
13 T riceps Kickdowns (16 Reps) B 14 K ayak Back Lunge (16 Reps) Weights Optional
COOLDOWN
RT
LT
R = REPS | W = WEIGHT | B = BAND © 2014 Beachbody, LLC. All rights reserved.
WORKSHEET
SCULPT B
DATE / WEEK WARM-UP 01 P ush-Ups (30 Sec.) 02 R ocket Row (16 Reps) W/B
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12 7/7/7 (21 Reps) W/B
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13 C hair Dips (30 Sec.)
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03 F ighter Stance Squats (8 Reps RT, 8 Reps LT) 04 T humbs-Up Flys (16 Reps) W/B 05 C url Hammer Combo (16 Reps) W/B 06 L auncher Kickbacks (16 Reps) W/B 07 S ide Lunge, Squat (16 Reps)
08 Sand Crab Push-Ups (30 Sec.) 09 I so Rocket Row (8 Reps RT, 8 Reps LT) W/B 10 F ighter Hoppers (16 Reps) 11 S carecrow Press (16 Reps) W/B
14 S ide Back Lunges (8 Reps RT, 8 Reps LT) Weight Optional 15 The Crab Special (30 Sec.) 16 R enegade Rows (16 Reps) W/B 17 P ogo Fighters (16 Reps) 18 B atman Flys (16 Reps) W/B 19 B alance Curls (8 Reps RT, 8 Reps LT) W/B 20 L eg-Up Dips (15 Sec. RT, 15 Sec. LT) 21 Runner Lunges (40 Sec.)
COOLDOWN
R = REPS | W = WEIGHT | B = BAND © 2014 Beachbody, LLC. All rights reserved.
WORKSHEET
SCULPT C
DATE / WEEK WARM-UP 01 Punch Push-Ups (40 Sec.) 02 Hero Row (8 Reps RT & LT) B
RT
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03 Hop Squats (16 Reps)
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04 A rch Presses (16 Reps) W/B
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05 P reacher Curls (8 Reps RT & LT) W/B
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06 F 16 Hammer Kicks (8 Reps RT & LT) W/B
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10 Lateral Squat Jumps (16 Reps)
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11 B alance Arch Press (8 Reps RT & LT) W/B
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07 Sweeping Crescent Lunge (8 Reps RT & LT) 08 4 Point Push-Ups (60 Sec.) 09 P ress Backs (16 Reps) B
12 S upine Curls (16 Reps) B 13 B ack Stabbers (16 Reps) W/B 14 Warrior 3 Lunges (8 Reps RT & LT)
15 Bird Dog Crunch Push-Ups (60 Sec.) 16 B alance Row (8 Reps RT & LT) B
RT
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17 The Rockette (8 Reps RT & LT)
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18 Diving Dolphins (16 Reps) 19 E ccentric Combo Curl (16 Reps) W/B 20 E ccentric Triceps Ext. (8 Reps RT & LT) W/B
RT
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21 Warrior 2, ½ Moon (8 Reps RT & LT)
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COOLDOWN
R = REPS | W = WEIGHT | B = BAND © 2014 Beachbody, LLC. All rights reserved.
WORKSHEET
SPEED SCULPT
DATE / WEEK WARM-UP 01 Push-Ups (40 Sec.) 02 Seated Band Row (16 Reps) B 03 M ountain Squats (8 Reps RT, 8 Reps LT) W
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04 P ike Press Push-Ups (16 Reps) 05 E ccentric Band Curls (16 Reps) B 06 F orearm Balance Kickback (8 Reps RT, 8 Reps LT) W/B 07 S aunders Spin Lunge (16 Reps)
08 Push-Ups (50 Sec.) 09 R ow Your Boat (16 Reps) B 10 Hoppy Squats (30 Sec.) 11 U pright Row Press (16 Reps) W/B 12 Plank Kickbacks (8 Reps RT, 8 Reps LT) W/B
13 C urls (40 Sec.) W/B 14 L unge, Chair (60 Sec.)
COOLDOWN
R = REPS | W = WEIGHT | B = BAND © 2014 Beachbody, LLC. All rights reserved.
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