Transcription of WEEK 1 WEEK 2 WEEK 3
1 WEEK 1 BLOCK 1 Set 1 Set 2 Step to Sumo Squat (R)1 O'Clock Lunge (R)Combo (R)Step to Sumo Squat (L)11 O'Clock Lunge (L)Combo (L)Megan Minute: Sumo SquatBLOCK 2 Set 1 Set 2 Set 3 Swing to RackNarrow SquatMegan Minute: Swing to RackBLOCK 3 Set 1 Set 2 Split Squat (R)Knee Drive (R)Combo (R)Split Squat (L)Knee Drive (L)Combo (L)Megan Minute: Alt Rev LungeBLOCK 4 Set 1 Set 2 Set 3 RDLCalf RaisesMegan Minute: RDLWEEK 3 BLOCK 1 Set 1 Set 2 Hip Opener Sumo Squat (R)1 & 5 O'Clock Lunge (R)Combo (R)Hip Opener Sumo Squat (L)11 & 7 O'Clock Lunge (L)Combo (L)Megan Minute: Sumo SquatBLOCK 2 Set 1 Set 2 Set 3 Alt Single Leg RDLF ront SquatMegan Minute: RDLBLOCK 3 Set 1 Set 2 Split Squat (R)Knee Drive with Ext (R)Combo (R)Split Squat (L)Knee Drive with Ext (L)Combo (L)Megan Minute: Alt Rev LungeBLOCK 4 Set 1 Set 2 Set 3 Walking Side LungeCalf RaisesMegan Minute: Shifting Side LungeWEEK 2 BLOCK 1 Set 1 Set 2 Hip Opener Sumo Squat (R)5 O'Clock Lunge (R)Combo (R)Hip Opener Sumo Squat (L)7 O'Clock Lunge (L)Combo (L)Megan Minute: Sumo SquatBLOCK 2 Set 1 Set 2 Set 3 Hip Thrust WalkoutAlt SL L Sit AbductionMegan Minute: Hip ThrustBLOCK 3 Set 1 Set 2 Split Squat (R)Hover Knee Drive (R)Combo (R)Split Squat (L)Hover Knee Drive (L)Combo (L)Megan Minute: Alt Rev LungeBLOCK 4 Set 1 Set 2 Set 3 Kang SquatKickstand RDLM egan Minute: Goblet SquatDUMBBELL TRACKER SHEETLOWER BODY BURN ADVANCED (MONDAY)DUMBBELL TRACKER SHEETUPPER BODY BURN ADVANCED (WEDNESDAY)WEEK 1 BLOCK 1 Set 1 Set 2 Decline Press (R)Supinated Press (R)Combo (R)Decline Press (L)Supinated Press (L)Combo (L)Megan Minute: Decline Press + Alt PressBLOCK 2 Set 1 Set 2 Set 3 Tricep Push-UpShoulder ShrugsMegan Minute.
2 Shoulder ShrugsBLOCK 3 Set 1 Set 2 Kneeling Row (R)Hammer Curl (R)Combo (R) Kneeling Row (L)Hammer Curl (L)Combo (L)Megan Minute: Beast RowsBLOCK 4 Set 1 Set 2 Set 3 Shoulder PressAlt Tricep ExtensionMegan Minute: Push PressWEEK 3 BLOCK 1 Set 1 Set 2 Decline Press (R)Wide Neutral Press (R)Combo (R)Decline Press (L)Wide Neutral Press (L)Combo (L)Megan Minute: Decline Press + Alt PressBLOCK 2 Set 1 Set 2 Set 3 Curl to Arnold PressWide Neutral Bent-Over RowMegan Minute: Arnold PressBLOCK 3 Set 1 Set 2 Kneeling Row (R)Swing to Negative Curl (R)Combo (R) Kneeling Row (L)Swing to Negative Curl (L)Combo (L)Megan Minute: Beast RowsBLOCK 4 Set 1 Set 2 Set 3 Tricep Push-UpKneeling Lateral RaiseMegan Minute: Beast to Tricep Push-UpWEEK 2 BLOCK 1 Set 1 Set 2 Decline Press (R)Neutral Narrow Press (R)Combo (R)Decline Press (L)Neutral Narrow Press (L)Combo (L)Megan Minute: Decline Press + Alt PressBLOCK 2 Set 1 Set 2 Set 3 Alt Crossbody Chest FlyOH Tricep ExtMegan Minute: Crossbody Chest Fly + Alt FlyBLOCK 3 Set 1 Set 2 Kneeling Row (R)Shoulder Shrugs (R)Combo (R) Kneeling Row (L)Shoulder Shrugs (L)Combo (L)Megan Minute: Beast RowsBLOCK 4 Set 1 Set 2 Set 3 Reverse FlyLateral Raise V-RaiseMegan Minute: Upright RowDUMBBELL TRACKER SHEETFULL BODY BURN ADVANCED (FRIDAY)WEEK 1 BLOCK 1 Set 1 Set 2 Side Lunge to Clean (R)Push Press (R)Combo (R)Side Lunge to Clean (L)Push Press (L)Combo (L)Megan Minute: Shifting Side LungeBLOCK 2 Set 1 Set 2 Set 3 Sumo Squat CurlReverse FlyMegan Minute: Sumo SquatBLOCK 3 Set 1 Set 2 Chest Press (R)Hip Thrust (R)Combo (R)Chest Press (L)Hip Thrust (L)Combo (L)Megan Minute: Chest PressBLOCK 4 Set 1 Set 2 Set 3 Rotational RowsForward/Backward LungeMegan Minute.
3 Renegade RowsWEEK 3 BLOCK 1 Set 1 Set 2 Side Lunge to Clean (R)Split Jerk (R)Combo (R)Side Lunge to Clean (L)Split Jerk (L)Combo (L)Megan Minute: Shifting Side LungeBLOCK 2 Set 1 Set 2 Set 3 Alt Crossbody RowSquat Valley PressMegan Minute: Bent-Over RowsBLOCK 3 Set 1 Set 2 Chest Press (R)SL Hip Thrust (R)Combo (R)Chest Press (L)SL Hip Thrust (L)Combo (L)Megan Minute: Chest PressBLOCK 4 Set 1 Set 2 Set 3Z-Press to OH Tricep ExtAlt L SitMegan Minute: Z-Press + Alt PressWEEK 2 BLOCK 1 Set 1 Set 2 Side Lunge to Clean (R)Push Press Lunge (R)Combo (R)Side Lunge to Clean (L)Push Press Lunge (L)Combo (L)Megan Minute: Alt Press ThrustersBLOCK 2 Set 1 Set 2 Set 3 Swing to RackDrag CurlsMegan Minute: Swing to RackBLOCK 3 Set 1 Set 2 Chest Press (R)SL Hip Thrust (R)Combo (R)Chest Press (L)SL Hip Thrust (L)Combo (L)Megan Minute: Chest PressBLOCK 4 Set 1 Set 2 Set 3 Alt Bent-Over Wide RowsShrug + Calf RaisesMegan Minute: Renegade RowsWEEK 1 BLOCK 1: EMOM (5 MIN)REPS1 MINSA Floor High Pull10-10SA Floor High Pull10-10SA Floor High Pull10-10SA Floor High Pull10-10SA Floor High Pull10-10 BLOCK 2: EMOM (5 MIN)REPS1 MINL oaded Beast Push-Up12 Loaded Beast Push-Up12 Loaded Beast Push-Up12 Loaded Beast Push-Up12 Loaded Beast Push-Up12 BLOCK 3: EMOM (10 MIN)REPS1 MINL oaded Squat to Squat Jump10-10 Plank to Bear Hop15 Loaded Squat to Squat Jump10-10 Plank to Bear Hop15 Loaded Squat to Squat Jump10-10 Plank to Bear Hop15 Loaded Squat to Squat Jump10-10 Plank to Bear Hop15 Loaded Squat to Squat Jump10-10 Plank to Bear Hop15 WEEK 2 BLOCK 1: EMOM (5 MIN)REPS1 MINHang Clean5-5 Hang Clean5-5 Hang Clean5-5 Hang Clean5-5 Hang Clean5-5 BLOCK 2.
4 EMOM (5 MIN)REPS1 MINL oaded Beast Push-Up to Burpee8 Loaded Beast Push-Up to Burpee8 Loaded Beast Push-Up to Burpee8 Loaded Beast Push-Up to Burpee8 Loaded Beast Push-Up to Burpee8 BLOCK 3: EMOM (10 MIN)REPS1 MINL oaded Lunge to Lunge Jump10-10 Side Sit-Throughs20 Loaded Lunge to Lunge Jump10-10 Side Sit-Throughs20 Loaded Lunge to Lunge Jump10-10 Side Sit-Throughs20 Loaded Lunge to Lunge Jump10-10 Side Sit-Throughs20 Loaded Lunge to Lunge Jump10-10 Side Sit-Throughs20 WEEK 3 BLOCK 1: EMOM (5 MIN)REPS1 MINS natch5-5 Snatch5-5 Snatch5-5 Snatch5-5 Snatch5-5 BLOCK 2: EMOM (5 MIN)REPS1 MINL oaded Beast Push-Up to Burpee Lateral Hop8 Loaded Beast Push-Up to Burpee Lateral Hop8 Loaded Beast Push-Up to Burpee Lateral Hop8 Loaded Beast Push-Up to Burpee Lateral Hop8 Loaded Beast Push-Up to Burpee Lateral Hop8 BLOCK 3: EMOM (10 MIN)REPS1 MINS kier Swing to Broad Jump10-5 Front Sit-Throughs10 Skier Swing to Broad Jump10-5 Front Sit-Throughs10 Skier Swing to Broad Jump10-5 Front Sit-Throughs10 Skier Swing to Broad Jump10-5 Front Sit-Throughs10 Skier Swing to Broad Jump10-5 Front Sit-Throughs10 DUMBBELL TRACKER SHEETPOWER IGNITE ADVANCED (SATURDAY) 2020 Beachbody, LLC.
5 All rights your physician and follow all safety instructions before beginning any exercise program or nutrition plan, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.
