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USN Body MakeOver - Training Plans
USN Body MakeOver - Training Plans
C SS
Circuit: Complete each exercise directly SuperSet: Completing 2 exercises directly
after the previous with no rest in be- after each other with no rest in between.
tween until all exercises have been com- After both exercises have been completed
pleted. This is one set. Rest 1 - 2 minutes that counts as one set of the SuperSet.
between each set.
TS
Tri Set: Completing 3 exercises directly after one another
with no rest in between. After all 3 exercises have been
completed, that counts as one set of the Tri Set.
HIIT
High Intensity Interval Training is a style of cardiovascular
training whereby repeated bouts of short duration, high
intensity exercise is combined with periods of low inten-
sity intervals used as active recovery.
“STRIVE FOR
PROGRESS, NOT
PERFECTION.”
REFLEX + RENDER FOIL + 185C
C C C
B
A A
B B
BOX JUMP / 30s JUMP ROPE PRISONER SQUAT TUCK JUMP/ 30S JUMP ROPE
SETS: 3 | REPS: 10 | REST: 0 SETS: 3 | REPS: 15 | REST: 0 SETS: 3 | REPS: 10 | REST: 0
C C B C
C
A
A C
A B
B
C HIIT
HIIT CARDIO:
A B A B
15 MIN
4 MIN WARM UP,
2 MIN COOL DOWN
1 MIN INTERVALS
A B
A
B
A B
SS SS SS
2 3 3
B
A B A A B
SS
4 B
SS
4
HIIT
A
A B HIIT CARDIO:
15 MIN
4 MIN WARM UP,
2 MIN COOL DOWN
1 MIN INTERVALS
SS SS SS
1 1 2
A B
A B A B
SS SS SS
2 3 3
A B
A B
A
HIIT
A B
HIIT CARDIO:
15 MIN “EXCUSES
4 MIN WARM UP,
2 MIN COOL DOWN DON’T BURN
1 MIN INTERVALS CALORIES!”
LEG RAISES
SETS: 5 | REPS: 25 | REST: 30s-60s
REFLEX + RENDER FOIL + 185C
SS SS SS
1 1 B
2
A
B
A
SS A B
TS B
TS
2 1 1
A
A B
A B
TS
1
HIIT
HIIT CARDIO:
15 MIN “IF IT DOESN’T
4 MIN WARM UP, CHALLENGE
2 MIN COOL DOWN
1 MIN INTERVALS
YOU, IT DOESN’T
CHANGE YOU.”
SS SS
1 1
A A
A
B
B
B
SS SS
2 2
A B
B
A B
HIIT
A B
HIIT CARDIO:
15 MIN
“YOU’RE ONE
4 MIN WARM UP, WORKOUT
2 MIN COOL DOWN
1 MIN INTERVALS
AWAY FROM A
GOOD MOOD.”
RUSSIAN TWIST
SETS: 5 | REPS: 25 | REST: 30s-60s
REFLEX + RENDER FOIL + 185C
SS TS
SuperSet: Completing 2 exercis- Tri Set: Completing 3 exercises
es directly after each other with directly after one another with
no rest in between. After both no rest in between. After all 3
exercises have been completed exercises have been completed,
that counts as one set of the that counts as one set of the
SuperSet. Tri Set.
HIIT
High Intensity Interval Training is a style
of cardiovascular training whereby repeat-
ed bouts of short duration, high intensity
exercise is combined with periods of low
intensity intervals used as active recovery.
“GREAT
ACHIEVEMENT
ALWAYS REQUIRES
GREAT SACRIFICE.”
REFLEX + RENDER FOIL + 185C
SS SS
1 1
A B
A
A B
TS TS TS
1 A B
1 1
A B
A B
A B
HIIT
A B
HIIT CARDIO:
15 MIN
4 MIN WARM UP,
2 MIN COOL DOWN
1 MIN INTERVALS
SS SS
A
1 1
A
B
B A
B
SS SS
2 2
B
A B
A B A
SS
3
A B SS
3 HIIT
A B
HIIT CARDIO:
15 MIN
4 MIN WARM UP,
2 MIN COOL DOWN
1 MIN INTERVALS
CARDIO:
45 - 60 MIN STEADY PACE
EASY PACED CARDIO (RUN,
CYCLE, ROW)
JACQUES FAGAN
FITNESS MODEL
SS SS
A B 1 A B
1
A B
TS TS A TS
A B 1 1 1
B B
A
A B
HIIT
HIIT CARDIO:
15 MIN
4 MIN WARM UP, “I CAN AND
2 MIN COOL DOWN
1 MIN INTERVALS
I WILL.”
LEG RAISES
SETS: 5 | REPS: 25 | REST: 30s-60s
REFLEX + RENDER FOIL + 185C
SS SS
A A 1 A B 1
B B
LAT PULL DOWN BACK CLOSE GRIP PULL DOWN SETS: OVERHAND PULL UPS SETS: 3
SETS: 3 | REPS: 6-10 | REST: 60s-90s 3 | REPS: 8-12 | REST: 0 REPS: FAILURE | REST: 60s-90s
SS SS
2 2
A B
A B
A
B
HIIT