Transcription of TOTAL CONTROL TRACKER
1 WORKOUT 01 DCT-T: BACK & BICEPSPHASE 1 | WEEK 1 | INITIATETOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 12 reps 12 SQUAT JUMPSHIP HINGESPUSH-UPS STAGGERED STANCE WINGED ROW 6/6 CRUNCHESCOMPLEX | 10 reps 4 CURLSREVERSE GRIP ROWHAMMER CURLSNARROW GRIP ROWTA B ATA | 10/20 4 BESTMOUNTAIN CLIMBERS 2021 Beachbody, LLC. All rights 02 DCT-T: CHEST & TRICEPSTOTAL CONTROL TRACKERPHASE 1 | WEEK 1 | ACTIVATEDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 10 reps 12 SKATER JUMPSHI-LO SQUAT 5/5 TRICEP KICKBACKSLAT PULLOVER W/GLUTE BRIDGE KNEE TUCKSCOMPLEX | 10 reps 4 PRESSWIDE GRIP SKULL CRUSHERCHEST FLY NG SKULL CRUSHERTA B ATA | 10/20 4 BESTPOWER KNEES 2021 Beachbody, LLC. All rights 04 DCT-T: SHOULDERSPHASE 1 | WEEK 1 | ACCELERATETOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 8 reps 12 SKIER SWINGS/THROWSDB CURTSY PULSE1/2 MOON shoulder PRESSBICEP CURLSOPP ARM/LEG CRUNCH COMPLEX | 10 reps 4 FLY UPRIGHT ROWNG shoulder PRESS90 DEGREE LAT RAISETA B ATA | 20/10 4 BESTBURPEES 2021 Beachbody, LLC.
2 All rights :EQUIPMENT | LIGHT HEAVY DUMBBELLSMOVEREPSWEIGHTSDB CURL X ROWS, LUNGE8/8 LAYING BICEP CURLS, LAT PULLOVER15 SUMO SQUAT, PUSH-UP15 CHEST PRESS, TABLE TOP KNEES, SL LEG EXTENSION8/8DB TWISTING SA shoulder PRESS15/15 STAGGERED STANCE SA LATERAL RAISE15/15DB PLANK TRICEP KICKBACKS15/15 PALM UP, TRICEP KICKBACKS, W/TAP BACK 8/8DB SQUAT, CURTSY LUNGE15/15DB CHEST FLY, LAT PULLOVER, TRICEP LATERAL BEND CRUNCHES8/8 WEIGHTED TWISTING TORCHES16 QUAD PED, KNEE CRUNCH-FIRE HYDRANT15/15 WORKOUT 05 TOTAL BODY TONEPHASE 1 | WEEK 1 | CONCENTRATETOTAL CONTROL TRACKER 2021 Beachbody, LLC. All rights 01 DCT-T: BACK & BICEPSTOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 12 reps 12 SQUAT JUMPSHIP HINGESPUSH-UPS STAGGERED STANCE WINGED ROW 6/6 CRUNCHESCOMPLEX | 10 reps 4 CURLSREVERSE GRIP ROWHAMMER CURLSNARROW GRIP ROWTA B ATA | 10/20 4 BESTMOUNTAIN CLIMBERSPHASE 1 | WEEK 2 | INITIATE 2021 Beachbody, LLC.
3 All rights 02 DCT-T: CHEST & TRICEPSTOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 10 reps 12 SKATER JUMPSHI-LO SQUAT 5/5 TRICEP KICKBACKSLAT PULLOVER W/GLUTE BRIDGE KNEE TUCKSCOMPLEX | 10 reps 4 PRESSWIDE GRIP SKULL CRUSHERCHEST FLY NG SKULL CRUSHERTA B ATA | 10/20 4 BESTPOWER KNEESPHASE 1 | WEEK 2 | ACTIVATE 2021 Beachbody, LLC. All rights 04 DCT-T: SHOULDERSTOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 8 reps 12 SKIER SWINGS/THROWSDB CURTSY PULSE1/2 MOON shoulder PRESSBICEP CURLSOPP ARM/LEG CRUNCH COMPLEX | 10 reps 4 FLY UPRIGHT ROWNG shoulder PRESS90 DEGREE LAT RAISETA B ATA | 20/10 4 BESTBURPEESPHASE 1 | WEEK 2 | ACCELERATE 2021 Beachbody, LLC.
4 All rights :EQUIPMENT | LIGHT HEAVY DUMBBELLSMOVEREPSWEIGHTSDB CURL X ROWS, LUNGE8/8 LAYING BICEP CURLS, LAT PULLOVER15 SUMO SQUAT, PUSH-UP15 CHEST PRESS, TABLE TOP KNEES, SL LEG EXTENSION8/8DB TWISTING SA shoulder PRESS15/15 STAGGERED STANCE SA LATERAL RAISE15/15DB PLANK TRICEP KICKBACKS15/15 PALM UP, TRICEP KICKBACKS, W/TAP BACK 8/8DB SQUAT, CURTSY LUNGE15/15DB CHEST FLY, LAT PULLOVER, TRICEP LATERAL BEND CRUNCHES8/8 WEIGHTED TWISTING TORCHES16 QUAD PED, KNEE CRUNCH-FIRE HYDRANT15/15 WORKOUT 05 TOTAL BODY TONETOTAL CONTROL TRACKERPHASE 1 | WEEK 2 | CONCENTRATE 2021 Beachbody, LLC. All rights 01 DCT-T: BACK & BICEPSTOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 12 reps 12 SQUAT JUMPSHIP HINGESPUSH-UPS STAGGERED STANCE WINGED ROW 6/6 CRUNCHESCOMPLEX | 10 reps 4 CURLSREVERSE GRIP ROWHAMMER CURLSNARROW GRIP ROWTA B ATA | 10/20 4 BESTMOUNTAIN CLIMBERSPHASE 1 | WEEK 3 | INITIATE 2021 Beachbody, LLC.
5 All rights 02 DCT-T: CHEST & TRICEPSTOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 10 reps 12 SKATER JUMPSHI-LO SQUAT 5/5 TRICEP KICKBACKSLAT PULLOVER W/GLUTE BRIDGE KNEE TUCKSCOMPLEX | 10 reps 4 PRESSWIDE GRIP SKULL CRUSHERCHEST FLY NG SKULL CRUSHERTA B ATA | 10/20 4 BESTPOWER KNEESPHASE 1 | WEEK 3 | ACTIVATE 2021 Beachbody, LLC. All rights 04 DCT-T: SHOULDERSTOTAL CONTROL TRACKERDATE:EQUIPMENT | LIGHT HEAVY DUMBBELLSDENSITY | 8 reps 12 SKIER SWINGS/THROWSDB CURTSY PULSE1/2 MOON shoulder PRESSBICEP CURLSOPP ARM/LEG CRUNCH COMPLEX | 10 reps 4 FLY UPRIGHT ROWNG shoulder PRESS90 DEGREE LAT RAISETA B ATA | 20/10 4 BESTBURPEESPHASE 1 | WEEK 3 | ACCELERATE 2021 Beachbody, LLC.
6 All rights :EQUIPMENT | LIGHT HEAVY DUMBBELLSMOVEREPSWEIGHTSDB CURL X ROWS, LUNGE8/8 LAYING BICEP CURLS, LAT PULLOVER15 SUMO SQUAT, PUSH-UP15 CHEST PRESS, TABLE TOP KNEES, SL LEG EXTENSION8/8DB TWISTING SA shoulder PRESS15/15 STAGGERED STANCE SA LATERAL RAISE15/15DB PLANK TRICEP KICKBACKS15/15 PALM UP, TRICEP KICKBACKS, W/TAP BACK 8/8DB SQUAT, CURTSY LUNGE15/15DB CHEST FLY, LAT PULLOVER, TRICEP LATERAL BEND CRUNCHES8/8 WEIGHTED TWISTING TORCHES16 QUAD PED, KNEE CRUNCH-FIRE HYDRANT15/15 WORKOUT 05 TOTAL BODY TONETOTAL CONTROL TRACKERPHASE 1 | WEEK 3 | CONCENTRATEC onsult your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program or nutrition plan, orusing any supplement or meal replacement product, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.
7 2021 Beachbody, LLC. All rights reserved.
