Transcription of TOTAL CONTROL TRACKER
1 WORKOUT 02 DCT-T: SHOULDERSDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 12 reps 12 SQUAT JUMPSKNEELING PRESS-UPS 12/12 CHAMPAGNE PRESSSTAGGERED STANCE RECIP. ROWS 6/6 KNEE TUCK TO V-UPCOMPLEX | 10 reps 4 ROTATION LATERAL RAISE FRONT DELT RAISE SHOULDER PRESSTA B ATA | 10/20 4 BESTBURPEESTOTAL CONTROL TRACKERPHASE 2 | WEEK 1 | RECREATE 2021 Beachbody, LLC. All rights :EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 10 reps 12 SQUAT JUMPSOVERHEAD DB SQUATSDB TIK TOK CHEST FLYRENEGADE ROWSBOAT POSE, HEEL TAPS 5/5 COMPLEX | 10 reps 4 HAMMER CURLOVERHEAD TRICEP CURLHIP HINGE, TRICEP KICKBACKSTA B ATA | 15/15 4 BESTDB SKIER SWINGSWORKOUT 03 DCT-T: BICEPS & TRICEPSPHASE 2 | WEEK 1 | CELEBRATETOTAL CONTROL TRACKER 2021 Beachbody, LLC.
2 All rights 04 TOTAL BODY TONEDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSMOVEREPSWEIGHTSDB 1/2 CIRCLE REV. LUNGE TWIST8/8 SIDE PLANK DB EXT. ROTATION 15/15 BICYCLE ARM HEEL TAPS16DB TAP BACK, TAP IN ROW, TAP BACK, STAND8/8DB SA LAT PULLOVER15/15V-UP PASS16DB ROTATING SQUAT JUMPS16DB CURL WARRIOR TRICEP KICKBACK15/15DB TRICEP OH EXT. W/KNEE RAISE8/8 SQUAT BICEP CURLS15 RECIPROCATING TWISTING CRUNCH 15DB V CHEST PRESS/GLUTE BRIDGE15 LOW CHEST FLY CRUNCH15DB PLANK 1-ARM FLY, KICKBACK, SIDE PLANK PUNCH UP (ALT.)16 SIDE PLANK HIP DROP, KNEE TUCK15/15 TOTAL CONTROL TRACKERPHASE 2 | WEEK 1 | DOMINATE 2021 Beachbody, LLC. All rights 05 TOTAL CONTROL TRACKERPHASE 2 | WEEK 1 | COLLABORATEDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 8 reps 12 LUNGESDB BUDDAH SQUATS 8/8DB PUSH PRESS 4/4 CAMEL HAMMER CURLSBOOMERANGS 4/4 COMPLEX | 10 reps 4 TOK FLYLAT PULLOVER NG CHEST PRESSSTEP THROUGHS, BACK FLYS TA B ATA | 20/10 4 BESTSL HEEL TAP HOPSDCT-T: BACK & CHEST 2021 Beachbody, LLC.
3 All rights 02 DCT-T: SHOULDERSDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 12 reps 12 SQUAT JUMPSKNEELING PRESS-UPS 12/12 CHAMPAGNE PRESSSTAGGERED STANCE RECIP. ROWS 6/6 KNEE TUCK TO V-UPCOMPLEX | 10 reps 4 ROTATION LATERAL RAISE FRONT DELT RAISE SHOULDER PRESSTA B ATA | 10/20 4 BESTBURPEESTOTAL CONTROL TRACKERPHASE 2 | WEEK 2 | RECREATE 2021 Beachbody, LLC. All rights :EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 10 reps 12 SQUAT JUMPSOVERHEAD DB SQUATSDB TIK TOK CHEST FLYRENEGADE ROWSBOAT POSE, HEEL TAPS 5/5 COMPLEX | 10 reps 4 HAMMER CURLOVERHEAD TRICEP CURLHIP HINGE, TRICEP KICKBACKSTA B ATA | 15/15 4 BESTDB SKIER SWINGSWORKOUT 03 DCT-T: BICEPS & TRICEPSTOTAL CONTROL TRACKERPHASE 2 | WEEK 2 | CELEBRATE 2021 Beachbody, LLC.
4 All rights 04 TOTAL BODY TONEDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSMOVEREPSWEIGHTSDB 1/2 CIRCLE REV. LUNGE TWIST8/8 SIDE PLANK DB EXT. ROTATION 15/15 BICYCLE ARM HEEL TAPS16DB TAP BACK, TAP IN ROW, TAP BACK, STAND8/8DB SA LAT PULLOVER15/15V-UP PASS16DB ROTATING SQUAT JUMPS16DB CURL WARRIOR TRICEP KICKBACK15/15DB TRICEP OH EXT. W/KNEE RAISE8/8 SQUAT BICEP CURLS15 RECIPROCATING TWISTING CRUNCH 15DB V CHEST PRESS/GLUTE BRIDGE15 LOW CHEST FLY CRUNCH15DB PLANK 1-ARM FLY, KICKBACK, SIDE PLANK PUNCH UP (ALT.)16 SIDE PLANK HIP DROP, KNEE TUCK15/15 TOTAL CONTROL TRACKERPHASE 2 | WEEK 2 | DOMINATE 2021 Beachbody, LLC. All rights 05 TOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 8 reps 12 LUNGESDB BUDDAH SQUATS 8/8DB PUSH PRESS 4/4 CAMEL HAMMER CURLSBOOMERANGS 4/4 COMPLEX | 10 reps 4 TOK FLYLAT PULLOVER NG CHEST PRESSSTEP THROUGHS, BACK FLYS TA B ATA | 20/10 4 BESTSL HEEL TAP HOPSDCT-T: BACK & CHESTPHASE 2 | WEEK 2 | COLLABORATE 2021 Beachbody, LLC.
5 All rights 02 DCT-T: SHOULDERSDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 12 reps 12 SQUAT JUMPSKNEELING PRESS-UPS 12/12 CHAMPAGNE PRESSSTAGGERED STANCE RECIP. ROWS 6/6 KNEE TUCK TO V-UPCOMPLEX | 10 reps 4 ROTATION LATERAL RAISE FRONT DELT RAISE SHOULDER PRESSTA B ATA | 10/20 4 BESTBURPEESTOTAL CONTROL TRACKERPHASE 2 | WEEK 3 | RECREATE 2021 Beachbody, LLC. All rights :EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 10 reps 12 SQUAT JUMPSOVERHEAD DB SQUATSDB TIK TOK CHEST FLYRENEGADE ROWSBOAT POSE, HEEL TAPS 5/5 COMPLEX | 10 reps 4 HAMMER CURLOVERHEAD TRICEP CURLHIP HINGE, TRICEP KICKBACKSTA B ATA | 15/15 4 BESTDB SKIER SWINGSWORKOUT 03 DCT-T: BICEPS & TRICEPSTOTAL CONTROL TRACKERPHASE 2 | WEEK 3 | CELEBRATE 2021 Beachbody, LLC.
6 All rights 04 TOTAL BODY TONEDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSMOVEREPSWEIGHTSDB 1/2 CIRCLE REV. LUNGE TWIST8/8 SIDE PLANK DB EXT. ROTATION 15/15 BICYCLE ARM HEEL TAPS16DB TAP BACK, TAP IN ROW, TAP BACK, STAND8/8DB SA LAT PULLOVER15/15V-UP PASS16DB ROTATING SQUAT JUMPS16DB CURL WARRIOR TRICEP KICKBACK15/15DB TRICEP OH EXT. W/KNEE RAISE8/8 SQUAT BICEP CURLS15 RECIPROCATING TWISTING CRUNCH 15DB V CHEST PRESS/GLUTE BRIDGE15 LOW CHEST FLY CRUNCH15DB PLANK 1-ARM FLY, KICKBACK, SIDE PLANK PUNCH UP (ALT.)16 SIDE PLANK HIP DROP, KNEE TUCK15/15 TOTAL CONTROL TRACKERPHASE 2 | WEEK 3 | DOMINATE 2021 Beachbody, LLC. All rights 05 TOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 8 reps 12 LUNGESDB BUDDAH SQUATS 8/8DB PUSH PRESS 4/4 CAMEL HAMMER CURLSBOOMERANGS 4/4 COMPLEX | 10 reps 4 TOK FLYLAT PULLOVER NG CHEST PRESSSTEP THROUGHS, BACK FLYS TA B ATA | 20/10 4 BESTSL HEEL TAP HOPSDCT-T: BACK & CHESTPHASE 2 | WEEK 3 | COLLABORATEC onsult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement or meal replacement product, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.
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