Full Body Athletic Levels 6-10 for Men & Women

How To Play Timed
Each Circuit is timed individually. Alternate between exercises in the circuit, switching after completing each set.
The timer starts as soon as you begin the circuit and is stopped once all sets have been completed for each exercise in the circuit.

Example) Circuit 1: Crunches: 15 reps (3 sets), Pushups 10 reps (3 sets)
Clock begins
15 Crunches
10 Pushups
15 Crunches
10 Pushups
15 Crunches
10 Pushups
Clock Stops

The combined time from all stations is your final score. To beat each level the final score must be under 1 minute for every set of exercise in the level.
To own each level the final score must be under 45sec per set.

Example) Circuit 1: Crunches: 15 reps (3 sets), Pushups 10 reps (3 sets)
Clock begins
15 Crunches - 1 minute
10 Pushups - 1 minute
15 Crunches - 1 minute
10 Pushups - 1 minute
15 Crunches - 1 minute
10 Pushups - 1 minute
Clock Stops (under 6 minutes would be on pace to beat the level)



Exercise Circuits
Each Circuit is timed until completion.

Level 6 - Not complete 
  • Circuit 1
Lat Pulldown
Back Exercise (Traps):
100lb x 10reps (3 sets)
60lb x 10reps (3 sets)
Straight Arm Pulldown
Back Exercise (Traps):
40lb x 10reps (3 sets)
30lb x 10reps (3 sets)


  • Circuit 2
Strive Close Grip Press
Strive Chest Press
75lb x 15reps (3 sets)
45lb x 15reps (3 sets)

Plate Incline Chest Press
Hammer Strength Chest Exercise: 
25lb/side x 12reps (3 sets)
10lb/side x 12reps (3 sets)


  • Circuit 3
Seated Cable Row
Horseshoe Handle Back Exercise: 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)

Cable Bar Curls
Wide Grip Biceps Exercise: 
30lb x 15reps (3 sets)
20lb x 15reps (3 sets)

  • Circuit 4
Barbell Bench Press
Chest Exercise (Pecs): 
65lb x 15reps (3 sets)
30lb x 15reps (3 sets)

DB Bench Press
Chest Exercise:
25lb/DB x 20reps (3 sets)
12lb/DB x 20reps (3 sets)


  • Circuit 5
Seated Chest Flye Machine
Chest Exercise (Pecs): 
60lb x 15reps (3 sets)
40lb x 15reps (3 sets)

Cable Rope Pushdown
Triceps Exercise:
30lb x 15reps (3 sets)
20lb x 15reps (3 sets)
 Beat It - 30 min
Own It - 20 min

Track progress


Level 8 - Not complete 
  • Circuit 1 -Back
Plate Row Machine
Hammer Strength Plate Loaded Back Exercise: 
55lb/side x 15reps (3 sets)
35lb/side x 15reps (3 sets)
Plate Lat Machine Backwards
Hammer Strength Plate Loaded Back Exercise: 
55lb/side x 15reps (3 sets)
35lb/side x 15reps (3 sets)


  • Circuit 2 - Chest
Barbell Incline Bench Press
Upper Chest Exercise (Pecs): 
85lb x 12reps (3 sets)
45lb x 12reps (3 sets)

DB Bench Press
Chest Exercise:
30lb/DB x 15reps (3 sets)
15lb/DB x 15reps (3 sets)


  • Circuit 3 - Back & Bis
Seated Cable Row
Horseshoe Handle Back Exercise: 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Max Rack Curls
Wide Grip Biceps Exercise: 
Bar x 15reps (3 sets)
Bar x 8reps (3 sets)


  • Circuit 4 - Chest & Tris
Seated Cable Chest Press
Chest Exercise (Pecs): 
40lb x 15reps (3 sets)
25lb x 15reps (3 sets)

Cable Rope Pushdown
Triceps Exercise:
45lb x 15reps (3 sets)
30lb x 15reps (3 sets)


  • Circuit 5 - Biceps
Prone DB Curls
Biceps Exercise (Arms): 
20lb x 10reps (3 sets)
12lb x 10reps (3 sets)
 knees on seat instead^

Bar Curls Against Wall
Biceps Exercise:
40lb x 10eps (3 sets)
25lb x 10reps (3 sets)

  • Circuit 6 - Triceps
Cable Rope Overhead
Triceps Exercise:
40lb x 15reps (3 sets)
25lb x 15reps (3 sets)

Triangle Pushdown
Triceps Exercise:
80lb x 15reps (3 sets)
50lb x 15reps (3 sets)

 Beat It - 36 min
Own It - 24 min

Track progress



Level 10 
  • Circuit 1 - Chest & Legs
  • DB Bench Press
    Upper Chest Exercise (Pecs): 
    40lb/DB x 12reps (3 sets)
    20lb/DB x 15reps (3 sets)

    Barbell Squats
    Lower Body Exercise:
    115lb x 15reps (3 sets)
    55lb x 15reps (3 sets)



  • Circuit 2 - Cardio
  • Rope Slams
    2arms pinned x 30reps (3 sets)
    Rope Jacks x 20reps (3 sets)

    Ball Slams
    14lb x 20reps (3 sets)
    12lb x 20reps (3 sets)

    Sled Pull&Push
    90lb (3 sets)

  • Circuit 3 - Back & Tris
  • Triangle Pushdown
    Triceps Exercise:
    80lb x 15reps (3 sets)
    50lb x 15reps (3 sets)

    Seated Cable Row
    Horseshoe Handle Back Exercise: 
    80lb x 15reps (3 sets)
    40lb x 15reps (3 sets)

  • Circuit 4 - Back & Legs
  • Close Grip Pulldown
    Back Exercise (Traps):
    120lb x 10reps (3 sets)
    70lb x 10reps (3 sets)

    Leg Extension
    Biceps Exercise:
    65lb x 15reps (3 sets)
    55lb x 15reps (3 sets)


  • Circuit 5 - ABs & Shoulders
  • Ab Machine
    80lb x 20reps (3 sets)
    45lb x 20reps (3 sets)

    Lateral Raises
    Shoulder Exercise:
    10lb x 15eps (3 sets)
    5lb x 15reps (3 sets)
    Russian Twist
    20lb x 20reps (3 sets)
    20lb x 15reps (3 sets)

  • Circuit 6 - Biceps & Legs
  • Barbell Curls
    40lb x 15reps (3 sets)
    20lb x 15reps (3 sets)

    Kbell Swing & Squat
    Biceps Exercise:
    14kg x 20reps & 20reps (3 sets)
    10kg x 20reps & 20reps  (3 sets)
 Beat It - 38 min
Own It - 26 min

Track progress

Level 7 - Not complete 
  • Circuit 1
Seated Cable Chest Press
Chest Exercise (Pecs): 
35lb x 15reps (3 sets)
25lb x 15reps (3 sets)

Seated Chest Flye Machine
Chest Exercise (Pecs): 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)


  • Circuit 2
Lat Pulldown
Back Exercise (Traps):
100lb x 12reps (3 sets)
60lb x 12reps (3 sets)

Straight Arm Pulldown
Back Exercise (Traps):
40lb x 12reps (3 sets)
30lb x 12reps (3 sets)

  • Circuit 3
Cable Chest Incline Press
Chest Exercise:
65lb x 15reps (3 sets)
35lb x 15reps (3 sets)

Cable Chest Decline Flye
Chest Exercise:
65lb x 15reps (3 sets)
35lb x 15reps (3 sets)




  • Circuit 4
Preacher Curls
45lb x 20reps (3 sets)
30lb x 15reps (3 sets)

Rope Cable Hammer Curls
Biceps
45lb x 15reps (3 sets)
25lb x 15reps (3 sets)



  • Circuit 5
Close Grip Bench Press
Grip inside of texture on bar
65lb x 15reps (3 sets)
45lb x 10reps (3 sets)

Cable Rope Overhead
Triceps Exercise:
50lb x 15reps (3 sets)
25lb x 15reps (3 sets)

 Beat It - 30 min
Own It - 20 min




































Level 9 
  • Circuit 1 - Chest
DB Incline Bench Press
Upper Chest Exercise (Pecs): 
30lb/DB x 12reps (3 sets)
15lb/DB x 15reps (3 sets)

Barbell Squats
Lower Body Exercise:
105lb x 15reps (3 sets)
45lb x 15reps (3 sets)



  • Circuit 2 - Cardio
Rope Slams
2arms pinned x 20reps (3 sets)
Alternating straight x 20reps (3 sets)

Ball Slams
14lb x 20reps (3 sets)
12lb x 20reps (3 sets)

Side Planks
30sec (3 sets)


  • Circuit 3 - Back & Tris
Triangle Pushdown
Triceps Exercise:
80lb x 15reps (3 sets)
50lb x 15reps (3 sets)

1arm Standing Cable Row
Back Exercise (Traps)
70lb x 12reps (3 sets)
35lb x 12reps (3 sets)

  • Circuit 4 - Back & Bis
Close Grip Pulldown
Back Exercise (Traps):
100lb x 12reps (3 sets)
60lb x 12reps (3 sets)

Leg Extension
Biceps Exercise:
60lb x 15reps (3 sets)
45lb x 15reps (3 sets)


  • Circuit 5 - ABs & Shoulders
Ab Machine
70lb x 20reps (3 sets)
40lb x 15reps (3 sets)

Lateral Raises
Shoulder Exercise:
10lb x 15eps (3 sets)
5lb x 15reps (3 sets)


  • Circuit 6 - Legs & Obliques
Russian Twist
20lb x 20reps (3 sets)
20lb x 15reps (3 sets)

Kbell Swing & Squat
Biceps Exercise:
12kg x 20reps & 20reps (3 sets)
8kg x 20reps & 20reps  (3 sets)


 Beat It - 36 min
Own It - 24 min