This program is a full body program using minimal equipment! Each week you will have 5 separate workouts to complete. The workouts go in this order: Day 1 - Full Body Circuit Day 2 - Lower Body Day 3 - Arms + Abs Day 4 - Lower Body Day 5 - Arms + Abs Each workout will be broken into 2 or 3 circuits with an optional rest in between. You will be counting repetitions for most exercises, although sometimes an exercise may be timed. This is a more intermediate to advanced program! I recommend increasing your dumbbell weights as needed throughout the program.

This is an intermediate to advanced program! RECOMMENDED TO BE ABLE TO DO TO START: • 3 pull-ups in a row (I have a pull-up program if you need to work up to it first) • 10 push-ups • Higher-impact workouts (jumping, hopping, shuffling, etc.) I recommend having a lighter dumbbell and a heavier dumbbell (5 to 10-lb difference). Along with this, I do recommend increasing your weights every couple weeks (or if you feel it is needed) throughout the program to ensure you are still making progress! I do not recommend anyone to do this program is you have elbow, severe wrist, or sever knee problems.

• Dumbbells (you may need a few different sizes throughout the program) • Pull-Up Bar (the doorway ones will work fine) • Swiss/Exercise Ball (medium to large) • Elevated Surface or Plyo Box (recommend 1.5-ft or higher) • Chair (may not be needed if your box is high enough) • Small Elevated Surface - 2"-3" (a thick book or weight plates will work)