WORKSHEET BEAST: TOTAL BODY

1 2012 Beachbody, LLC. All rights / WeekWarm-UpWORKSHEET BEAST: TOTAL body Cool-DownR = reps W = weight RT = right LT = left Sec = time C = completedEquipment Bench (or Stability Ball) Chin-Up Bar (or Bands With Door Attachment) Chin-Up Max * (and Sturdy Chair) Weights*Optional WORKSHEET and Pen Water and TowelWeight Suggestions:30 lbs., 40 lbs., 50 listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter SetPull-Up Push-UpSquatCrunchCircuit SetIncline PressBent-Over RowReverse Alternating LungePlank Twist-TwistCircuit Set1,1.

2 2 Military PressPost Delt RaiseStiff Leg DeadliftRussian TwistCircuit SetBicep Curl-Up-Hammer Down Tricep Extension-KickbackCalf Raise-Weight at Shoulder Side Forearm Plank15 RepsR R W R 15 RepsW W W R 15 RepsW RT: W LT: W W R 15 RepsW RT: W LT: W W RT: R LT.

3 R 15 RepsR R W R 15 RepsW W W R 15 RepsW RT: W LT: W W R 15 RepsW RT: W LT: W W RT: R LT: R 2012 Beachbody, LLC.

4 All rights / WeekWarm-UpWORKSHEET BUILD: BACK/BIS Cool-DownR = reps W = weight RT = right LT = left Sec = time C = completedEquipment Bench (or Stability Ball) Chin-Up Bar (or Bands With Door Attachment) Chin-Up Max * (and Sturdy Chair) Weights*Optional EZ Curl Bar W/Weighted Plates (And Spring Collars) WORKSHEET and Pen Water and TowelWeight Suggestions:8 lbs., 15 lbs., 20 listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter SetDeadliftSuper SetDumbbell Pull-OverPull-UpGiant SetEZ Bar RowOne-Arm Row Reverse Fly Single SetClose-Grip Chin-UpSingle SetSeated Bicep CurlSingle Set1,1,2 Hammer CurlSingle SetNeutral EZ Bar CurlSingle SetAirplane Cobra 15 RepsW 15 RepsW 10 RepsR 15 RepsW LT: W RT.

5 W W 30 15 RepsW 15 RepsW 15 RepsW 30 12 RepsW 12 RepsW 10 RepsR 12 RepsW LT: W RT: W W 30 12 RepsW 12 RepsW 12 RepsW 30 8 RepsW 8 RepsW 10 RepsR 8 RepsW LT: W RT.

6 W W 8 8 RepsW 8 RepsW 8 RepsW 8 RepsW 8 RepsW 8 RepsW 8 RepsW 2012 Beachbody, LLC. All rights / WeekWarm-UpWORKSHEET BUILD: CHEST/TRIS Cool-DownR = reps W = weight RT = right LT = left Sec = time C = completedSingle SetDumbbell Chest Press Super SetIncline Dumbbell Fly Incline Dumbbell Press Giant SetClose Grip Press Partial Chest FlyDecline Push-UpSingle SetTricep ExtensionSuper SetSingle Arm Kickback Tricep Push-UpSuper SetDips on BenchIn and Outs15 RepsW 15 RepsW W 15 RepsW W R

7 15 RepsW 15 RepsLT: W RT: W R 60 R 12 RepsW 12 RepsW W 12 RepsW W R 12 RepsW 12 RepsLT: W RT: W R 8 RepsW 8 RepsW W 8 RepsW W R 8 RepsW 8 RepsLT: W RT: W R 8 RepsW 8 RepsW 8 RepsW 8 RepsLT.

8 W RT: W Equipment Bench (or Stability Ball) Sturdy Chair Weights WORKSHEET and Pen Water and TowelWeight Suggestions:8 lbs., 15 lbs., 20 listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter weights. 2012 Beachbody, LLC. All rights / WeekWarm-UpWORKSHEET BUILD: LEGS Cool-DownR = reps W = weight RT = right LT = left Sec = time C = completedEquipment Bench (or Stability Ball) EZ Curl Bar w/Weighted Plates (and Spring Collars) Weights WORKSHEET and Pen Water and TowelWeight Suggestions:8 lbs.

9 , 15 lbs., 20 listed are suggestions only. Please use weights appropriate to your personal fitness and strength levels, and review The Book of Beast before beginning. To reduce injury risk, start with lighter SetSumo Squat Super SetAlternating Lunge Step-Up to Reverse Lunge Giant SetParallel Squat Bulgarian Squat Straight Leg Deadlift Giant SetSingle Leg Calf Raise Seated Calf Raise In and Outs15 RepsW 15 RepsW RT: W LT: W 15 RepsW LT: W RT: W RT: W LT: W 30.

10 R RT: R R R 12 RepsW 12 RepsW RT: W LT: W 12 RepsW LT: W RT: W RT: W LT: W 30 : R RT: R R R 8 RepsW 8 RepsW RT: W LT: W 8 RepsW