Transcription of TOTAL CONTROL TRACKER - bod-cms-assets.prod.cd ...
1 DCT-T: SHOULDERSTOTAL CONTROL TRACKERPHASE 2 | WEEK 1 | CONCENTRATEDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALLDENSITY | 12 reps 12 / TUBING / STEP HEIGHTROUNDSDB SUMO JUMP SQUATSDB TAP BACKSTRIANGLE PUSH-UPSDB LO/HI BAND ROWBICYCLE ARMS/ DOUBLE HEEL TAPS COMPLEX | 10 reps 4 / TUBINGDB EXT. ROTATIONDB LATERAL RAISETA B ATA | 10/20 4 BESTBURPEESWORKOUT 02 2020 Beachbody, LLC. All rights 2 | WEEK 1 | CONCENTRATEDCT-T: BICEPS & TRICEPSTOTAL CONTROL TRACKERDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, STEPDENSITY | 12 reps 12 / TUBING / STEP HEIGHTROUNDSSTEP BURPEE JUMP SQUATSWALL OVERHEAD BALL SQUATTRACK HI/LO STEPPING CHEST FLYS TRACK HI/LO LAT PULLDOWNS/ ALT.
2 HIP HINGE TRACK KNEELING ISO CRUNCHES COMPLEX | 10 reps 4 / TUBINGTURNED-IN BICEPS CURLSDB OVERHEAD TRICEPS B ATA | 10/20 4 BESTSCISSOR SHUFFLE (STEP)WORKOUT 03 2020 Beachbody, LLC. All rights BODY TONETOTAL CONTROL TRACKERPHASE 2 | WEEK 1 | CONCENTRATEDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEPMOVEREPSWEIGHT / TUBING / STEP HEIGHTDB 1/2 CIRCLE REV. LUNGE TWIST (R)/(L)8/8 TRACK RECIPROCATING GOAL POST15 BICYCLE ARMS, DOUBLE HEEL TAPS (BALL BETWEEN KNEES)16DB STEP TAP BACKS ROW (STEP)8/8 TRACK ALT. SLIDING DOOR (BALL)16V-UPS BALL PASS16DB ROTATING SQUAT JUMPS (STEP)16DB CURL WARRIOR TRICEPS EXT. (R)/(L)15 TRACK ACROBAT TRICEPS PRESS DOWN (R)/(L)15 TRACK SKIER BICEPS CURLS (BALL)15 RECIPROCATING TWISTING BALL CRUNCH 15DB V CHEST PRESS UPS (STEP)15 BAND CHEST FLYS WITH BALL CRUNCH15DB PLANK 1-ARM FLY, KICKBACK, SIDE PLANK PUNCH UP PLANK HIP DROP BALL KNEE CRUNCHES (R)/(L)15/15 WORKOUT 04 2020 Beachbody, LLC.
3 All rights 05 TOTAL CONTROL TRACKERPHASE 2 | WEEK 1 | CONCENTRATEDCT-T: BACK & CHESTDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEPDENSITY | 12 reps 12 / TUBING / STEP HEIGHTROUNDSDB JUMP LUNGESDB SQUAT ONE FOOT (STEP)TRACK KNEELING HIP THRUST, SHOULDER PRESSTRACK BICEPS CURLS TRACK LEG LOWERS (BALL)COMPLEX | 10 reps 4 / TUBINGTRACK BEAR HUG ROWTRACK KNEELING LAT PRESS DOWNSTA B ATA | 10/20 4 BESTFOOTBALL FAST FEET (TRACK) 2020 Beachbody, LLC. All rights : SHOULDERSTOTAL CONTROL TRACKERPHASE 2 | WEEK 2 | ELEVATEDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALLDENSITY | 10 reps 12 / TUBING / STEP HEIGHTROUNDSDB ROTATING SUMO SQUAT JUMPSDB KNEELING PRESS UP, TAP BACKS (R)/(L)DB CHAMPAGNE PRESS STAGGERED STANCE, DOUBLE BAND ROW W/DBTRACK KNEELING LAT BEND (R)/(L)COMPLEX | 10 reps 4 / TUBINGDB EXT.
4 ROTATIONDB LATERAL RAISEDB FRONT DELT RAISETA B ATA | 15/15 4 BESTBURPEESWORKOUT 02 2020 Beachbody, LLC. All rights CONTROL TRACKERDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEPDENSITY | 10 reps 12 / TUBING / STEP HEIGHTROUNDSDB BURPEE SQUAT JUMP (STEP)DB WALL OVERHEAD BALL SQUATTRACK CHEST FLYS, NARROW GRIP CHEST PRESS DB LAT PULLOVER REVERSE PLANK KNEE TUCKS COMPLEX | 10 reps 4 / TUBINGDB TURNED-IN BICEPS CURLSDB OVERHEAD TRICEPS SUPINE CURLSTA B ATA | 15/15 4 BESTSCISSOR SHUFFLE (STEP)DCT-T: BICEPS & TRICEPSWORKOUT 03 PHASE 2 | WEEK 2 | ELEVATE 2020 Beachbody, LLC. All rights CONTROL TRACKERTOTAL BODY TONEDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEPMOVEREPSWEIGHT / TUBING / STEP HEIGHTDB 1/2 CIRCLE REV.
5 LUNGE TWIST (R)/(L)8/8 TRACK RECIPROCATING GOAL POST15 BICYCLE ARMS, DOUBLE HEEL TAPS (BALL BETWEEN KNEES)16DB STEP TAP BACKS ROW (STEP)8/8 TRACK ALT. SLIDING DOOR (BALL)16V-UPS BALL PASS16DB ROTATING SQUAT JUMPS (STEP)16DB CURL WARRIOR TRICEPS EXT. (R)/(L)15 TRACK ACROBAT TRICEPS PRESS DOWN (R)/(L)15 TRACK SKIER BICEPS CURLS (BALL)15 RECIPROCATING TWISTING BALL CRUNCH15DB V CHEST PRESS UPS (STEP)15 BAND CHEST FLYS WITH BALL CRUNCH15DB PLANK 1-ARM FLY, KICKBACK, SIDE PLANK PUNCH UP PLANK HIP DROP BALL KNEE CRUNCHES (R)/(L)15/15 WORKOUT 04 PHASE 2 | WEEK 2 | ELEVATE 2020 Beachbody, LLC. All rights 05 TOTAL CONTROL TRACKERDCT-T: BACK & CHESTTOTAL CONTROL TRACKERDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEPDENSITY | 10 reps 12 / TUBING / STEP HEIGHTROUNDSDB JUMP LUNGES DB SQUAT SHUFFLE OVER STEPTRACK SQUAT SHOULDER PRESSDB CAMEL BICEPS CURLS TRACK OBLIQUE BALL CRUNCHES (R)/(L)COMPLEX | 10 reps 4 / TUBINGTRACK BEAR HUG ROWTRACK KNEELING LAT PULLDOWNTRACK NARROW GRIP CHEST PRESSTA B ATA | 15/15 4 BESTFOOTBALL FAST FEET (TRACK)PHASE 2 | WEEK 2 | ELEVATE 2020 Beachbody, LLC.
6 All rights CONTROL TRACKERPHASE 2 | WEEK 3 | RECREATEDCT-T: SHOULDERSDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEPDENSITY | 8 reps 12 / TUBING / STEP HEIGHTROUNDSSTEP SUMO SQUAT JUMP, NARROW SQUAT DB KNEELING PRESS UPS (STEP) (R)/(L)DB PLANK TRICEPS KICKBACKS (R)/(L)TRACK SA PLANK ROW (R)/(L)BALL KNEE TUCK TO V-UPCOMPLEX | 10 reps 4 / TUBINGDB EXT. ROTATION DB LATERAL RAISE DB FRONT DELT RAISE DB SHOUDER PRESSTA B ATA | 20/10 4 BESTBURPEESWORKOUT 02 2020 Beachbody, LLC. All rights CONTROL TRACKERDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEPDENSITY | 8 reps 12 / TUBING / STEP HEIGHTROUNDSSA STEP BURPEES, OVER THE TOP OVERHEAD DB SQUATSTRACK NARROW GRIP CHEST PRESS, TICK-TOCK ARMSTRACK SIDE PLANK LAT PULL (R)/(L)TRACK PENGUIN BALL CRUNCHESCOMPLEX | 10 reps 4 / TUBINGDB TURNED-IN BICEPS CURLSDB OVERHEAD TRICEPS BICEPS CURLSDB SUPINATED TRICEPS KICKBACKTA B ATA | 20/10 4 BESTSCISSOR SHUFFLE (STEP)WORKOUT 03 DCT-T: BICEPS & TRICEPSPHASE 2 | WEEK 3 | RECREATE 2020 Beachbody, LLC.
7 All rights BODY TONETOTAL CONTROL TRACKERDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEPMOVEREPSWEIGHT / TUBING / STEP HEIGHTDB 1/2 CIRCLE REV. LUNGE TWIST (R)/(L)8/8 TRACK RECIPROCATING GOAL POST15 BICYCLE ARMS, DOUBLE HEEL TAPS (BALL BETWEEN KNEES)16DB STEP TAP BACKS ROW (STEP)8/8 TRACK ALT. SLIDING DOOR (BALL)16V-UPS BALL PASS16DB ROTATING SQUAT JUMPS (STEP)16DB CURL WARRIOR TRICEPS EXT. (R)/(L)15 TRACK ACROBAT TRICEPS PRESS DOWN (R)/(L)15 TRACK SKIER BICEPS CURLS (BALL)15 RECIPROCATING TWISTING BALL CRUNCH15DB V CHEST PRESS UPS (STEP)15 BAND CHEST FLYS WITH BALL CRUNCH15DB PLANK 1-ARM FLY, KICKBACK, SIDE PLANK PUNCH UP PLANK HIP DROP BALL KNEE CRUNCHES (R)/(L)15/15 WORKOUT 04 PHASE 2 | WEEK 3 | RECREATE 2020 Beachbody, LLC.
8 All rights 05 TOTAL CONTROL TRACKERDATE:EQUIPMENT | MEDIUM HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEPDENSITY | 8 reps 12 / TUBING / STEP HEIGHTROUNDSDB JUMP LUNGES (STEP)STEP ALT. SQUATS DB SA SWINGS, DOUBLE SHOULDER PRESS (R)/(L)TRACK PLANK BICEPS CURLS (R)/(L)QUAD PED BALL CRUNCHES (R)/(L)COMPLEX | 10 reps 4 / TUBINGTRACK BEAR HUG ROW TRACK KNEELING LAT PULLDOWN TRACK NARROW GRIP CHEST PRESS FLY TRACK SA CHEST PRESS TA B ATA | 20/10 4 BESTFOOTBALL FAST FEET (TRACK)DCT-T: BACK & CHESTPHASE 2 | WEEK 3 | RECREATEC onsult your physician and follow all safety instructions before beginning this high-intensity and physically demanding 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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