starting weight: 130 starting date: mm/dd/yyyy WEEK 1: DAY 1 monday TODAY'S APPP DRILL SETS REPS FINISHED? Back-to-wall Pelvic Tilt Breathing 1 5 breaths EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Glute Bridge (heavy) 2 6, 6F CIRCUIT A Kitchen Counter Push-Ups 2 12, 12F Romanian tote bag deadlift 1 12 CIRCUIT B Heavy book clamshells 1 10/side Push-Up Plank 1 5 breaths CIRCUIT C Elbow drive into wall 1 8 ▶ Frog pump or Tote bag face pull 1 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ McGill curl-up 1 15 I am the wisest man alive, for I know one thing, and that is that I know nothing. Socrates WEEK 1: DAY 2 tuesday TODAY'S APPP DRILL SETS REPS FINISHED? Bird Dog 1 5/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Air Squats 2 15, 15F CIRCUIT A Elbow drive into wall 2 15s, 15s Couch Hip Thrust 1 15 CIRCUIT B Kitchen counter push-ups 1 12 Push-Up Plank 1 5 breaths CIRCUIT C Heavy book clamshells 1 12/side ▶ Frog pump or Tote bag shoulder raise 1 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ All four window fog 1 5 breaths Lack of activity destroys the good condition of every human being. Plato WEEK 1: DAY 3 wednesday TODAY'S APPP DRILL SETS REPS FINISHED? 90/90 Hip Lift 1 3 breaths EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Single Arm Shoulder Tote Bag Press 2 15, 15F CIRCUIT A Donkey kicks 2 15, 15F Romanian tote bag deadlift 1 12 CIRCUIT B Heavy book clamshells 1 12/side Side Plank 1 5 breaths CIRCUIT C Split leg squats 1 5/side ▶ Frog pump or Tote bag face pull 1 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ McGill curl-up 1 15 To live well is to work well, to show a good activity. Thomas Aquinas WEEK 1: DAY 4 thursday TODAY'S APPP DRILL SETS REPS FINISHED? Cat Camel 1 5/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Glute bridge (light) 2 20, 20F CIRCUIT A Kitchen Counter Push-Ups 2 12, 12F Romanian tote bag deadlift 1 12 CIRCUIT B Heavy book clamshells 1 12/side Push-Up Plank 1 5 breaths CIRCUIT C Elbow drive into wall 1 8/side ▶ Frog pump or Tote bag shoulder raise 1 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ All four window fog 1 5 breaths Work, not leisure, is the indispensable condition of happiness for every human being. Leo Tolstoy WEEK 1: DAY 5 friday TODAY'S APPP DRILL SETS REPS FINISHED? Side plank 1 5s/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Glute bridge (heavy) 2 6, 6F CIRCUIT A Downward Dog 2 10, 10 Romanian tote bag deadlift 1 12 CIRCUIT B Heavy book clamshells 1 12/side Side Plank 1 5 breaths CIRCUIT C Split leg squats 1 5/side ▶ Frog pump or Tote bag face pull 1 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ McGill curl-up 1 15 I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. Aristotle WEEK 1: DAY 6 & 7 saturday & sunday Rest. If you need to do something, go for a walk, swim, or make some art. WEEK 2: DAY 1 monday TODAY'S APPP DRILL SETS REPS FINISHED? Back-to-wall Pelvic Tilt Breathing 1 5 breaths EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Glute Bridge (heavy) 3 6, 6F CIRCUIT A Kitchen Counter Push-Ups 3 12, 12F Romanian tote bag deadlift 2 12 CIRCUIT B Heavy book clamshells 2 10/side Push-Up Plank 2 5 breaths CIRCUIT C Elbow drive into wall 2 8 ▶ Frog pump or Tote bag face pull 2 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ McGill curl-up 2 15 The greatest danger for most of us is not that we aim too high and we miss it, but we aim too low and reach it. Michelangelo WEEK 2: DAY 2 tuesday TODAY'S APPP DRILL SETS REPS FINISHED? Bird Dog 1 5/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Air Squats 3 15, 15F CIRCUIT A Elbow drive into wall 3 15s, 15s Couch Hip Thrust 2 15 CIRCUIT B Kitchen counter push-ups 2 12 Push-Up Plank 2 5 breaths CIRCUIT C Heavy book clamshells 2 12/side ▶ Frog pump or Tote bag shoulder raise 2 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ All four window fog 2 5 breaths Difficulties are things that show a person what they are. Epictetus WEEK 2: DAY 3 wednesday TODAY'S APPP DRILL SETS REPS FINISHED? 90/90 Hip Lift 1 3 breaths EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Single Arm Shoulder Tote Bag Press 3 15, 15F CIRCUIT A Donkey kicks 3 15, 15F Romanian tote bag deadlift 2 12 CIRCUIT B Heavy book clamshells 2 12/side Side Plank 2 5 breaths CIRCUIT C Split leg squats 2 5/side ▶ Frog pump or Tote bag face pull 2 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ McGill curl-up 2 15 Face the facts of being what you are, for that is what changes what you are. Soren Kierkegaard WEEK 2: DAY 4 thursday TODAY'S APPP DRILL SETS REPS FINISHED? Cat Camel 1 5/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Glute bridge (light) 3 20, 20F CIRCUIT A Kitchen Counter Push-Ups 3 12, 12F Romanian tote bag deadlift 2 12 CIRCUIT B Heavy book clamshells 2 12/side Push-Up Plank 2 5 breaths CIRCUIT C Elbow drive into wall 2 8/side ▶ Frog pump or Tote bag shoulder raise 2 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ All four window fog 2 5 breaths The words here are concepts. You must go through the experiences. Augustine WEEK 2: DAY 5 friday TODAY'S APPP DRILL SETS REPS FINISHED? Side plank 1 5s/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Glute bridge (heavy) 3 6, 6F CIRCUIT A Downward Dog 3 10, 10 Romanian tote bag deadlift 2 12 CIRCUIT B Heavy book clamshells 2 12/side Side Plank 2 5 breaths CIRCUIT C Split leg squats 2 5/side ▶ Frog pump or Tote bag face pull 2 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ McGill curl-up 2 15 He is richest who is content with the least. Socrates WEEK 2: DAY 6 & 7 saturday & sunday Rest. If you need to do something, go for a walk, swim, or make some art. WEEK 3: DAY 1 monday TODAY'S APPP DRILL SETS REPS FINISHED? Back-to-wall Pelvic Tilt Breathing 2 5 breaths EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Glute Bridge (heavy) 4 6, 6F CIRCUIT A Kitchen Counter Push-Ups 4 12, 12F Romanian tote bag deadlift 2 12 CIRCUIT B Heavy book clamshells 2 10/side Push-Up Plank 2 5 breaths CIRCUIT C Elbow drive into wall 2 8 ▶ Frog pump or Tote bag face pull 2 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ McGill curl-up 2 15 Character is determined by choice, not opinion. Aristotle WEEK 3: DAY 2 tuesday TODAY'S APPP DRILL SETS REPS FINISHED? Bird Dog 2 5/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Air Squats 4 15, 15F CIRCUIT A Elbow drive into wall 4 15s, 15s Couch Hip Thrust 2 15 CIRCUIT B Kitchen counter push-ups 2 12 Push-Up Plank 2 5 breaths CIRCUIT C Heavy book clamshells 2 12/side ▶ Frog pump or Tote bag shoulder raise 2 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ All four window fog 2 5 breaths The man who moves a mountain begins by carrying away a small stone. Confucius WEEK 3: DAY 3 wednesday TODAY'S APPP DRILL SETS REPS FINISHED? 90/90 Hip Lift 2 3 breaths EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Single Arm Shoulder Tote Bag Press 4 15, 15F CIRCUIT A Donkey kicks 4 15, 15F Romanian tote bag deadlift 2 12 CIRCUIT B Heavy book clamshells 2 12/side Side Plank 2 5 breaths CIRCUIT C Split leg squats 2 5/side ▶ Frog pump or Tote bag face pull 2 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ McGill curl-up 2 15 From a small seed a mighty trunk may grow. Aeschylus WEEK 3: DAY 4 thursday TODAY'S APPP DRILL SETS REPS FINISHED? Cat Camel 2 5/side EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 FINISHED? Glute bridge (light) 4 20, 20F CIRCUIT A Kitchen Counter Push-Ups 4 12, 12F Romanian tote bag deadlift 2 12 CIRCUIT B Heavy book clamshells 2 12/side Push-Up Plank 2 5 breaths CIRCUIT C Elbow drive into wall 2 8/side ▶ Frog pump or Tote bag shoulder raise 2 AMRAP OPTIONAL CIRCUIT OF REVELRIES ▶ All four window fog 2 5 breaths The secret of change is to focus all of your energy, not on fighting the old, but on building the new.