Total Body LEVELS
Can you beat all 5 levels?


Men


Total Body

LEVEL 1
Rules:
Each Circuit is timed until completion.
5 minutes is allowed between circuits.
Your Score:
Total Time of all stations combined.
Score must be lower than 20 minutes to beat challenge. (Average 5min / Circuit)

  • Circuit 1 - Lats & Chest
    Lat Pulldown
        90 x 15 (3 sets)
    Pushups
        15 reps (3 sets)

  • Circuit 2 - Legs & Biceps
    DB step ups
        15lb x 40/leg
    DB Curls
        15lb x 12 (3 sets)

  • Circuit 3 - Traps & Triceps
    Seated Cable Row
        Horseshoe handle
        70lb x 12 (3 sets)
    Rope Overhead Extension
        35 x 20 (3 sets)

  • Circuit 4 - Abs & Core
    Lower Abdominals
        Flutter Kicks (2 sets)
            20 sec
        Heel Touches (2 sets)
            20 sec
    L.Back and Obliques
        Glute Bridge (2 sets)
            20 sec
        Bicycles (2 sets)
            20 sec

20 minutes        15:00min
Tom.                  Luis
Jason                Blake
Nrupen             Greg N
Andrew             Amid
                       Rich
                       Drew

LEVEL 2
Rules:
Each Circuit is timed until completion.
5 minutes is allowed between circuits.
Your Score:
Total Time of all stations combined.
Score must be lower than 20 minutes to beat challenge. (Average 5min / Circuit)

  • Circuit 1 - Lats & Chest
    Close Grip Pulldown
        100 x 13 (3 sets)
    Seated Cable Press
        50 x 14 reps (3 sets)

  • Circuit 2 - Legs
    Revolving Lunges
        10 (2 sets)
    In - Out Squats
        30 (2 sets)

  • Circuit - Traps & Tris
    DB Bent Over Row
        30lb x 15 (3 sets)
    Close Grip Bench
        65 x 15 (3 sets)

  • Circuit 4 - Abs & Core
    Lower Abdominals
        Flutters (2 sets)
            20 sec
        Kickouts (2 sets)
            20 sec
        Scissors (2 sets)
            20 sec
    L.Back and Obliques
        Ankle Touches (2 sets)
            20 sec
        Bicycles (2 sets)
            20 sec

20 minutes        15:00min
Blake.                Luis
Jason
Andrew
Women


Total Body

LEVEL 1
Rules:
Each Circuit is timed until completion.
5 minutes is allowed between circuits.
Your Score:
Total Time of all stations combined.
Score must be lower than 20 minutes to beat challenge. (Average 5min / Circuit)

  • Circuit 1 - Lats & Chest
    Lat Pulldown
        60 x 12 (3 sets)
    Pushups
        10 reps (3 sets)

  • Circuit 2 - Legs & Biceps
    DB step ups
        10lb x 40/leg
    DB Curls
        10lb x 12 (3 sets)

  • Circuit 3 - Traps & Triceps
    Seated Cable Row
        Horseshoe handle
        40lb x 12 (3 sets)
    Rope Overhead Extension
        25 x 20 (3 sets)

  • Circuit 4 - Abs & Core
    Lower Abdominals
        Flutter Kicks (3 sets)
            20 sec
        Heel Touches (3 sets)
            20 sec
    L.Back and Obliques
        Glute Bridge (3 sets)
            20 sec
        Bicycles (3 sets)
            20 sec

20 minutes        15:00min
Diane.                Mariana
Robin                  Hernsy
Heidi                  Andrea
                          Eleni


LEVEL 2
Rules:
Each Circuit is timed until completion.
5 minutes is allowed between circuits.
Your Score:
Total Time of all stations combined.
Score must be lower than 20 minutes to beat challenge. (Average 5min / Circuit)

  • Circuit 1 - Lats & Chest
    Close Grip Pulldown
        70 x 12 (3 sets)
    Seated Cable Press
        25 x 14 reps (3 sets)

  • Circuit 2 - Legs
    Revolving Lunges
        10 (2 sets)
    In - Out Squats
        30 (2 sets)

  • Circuit - Traps & Tris
    DB Bent Over Row
        20lb x 15 (3 sets)
    Close Grip Bench
        45 x 12 (3 sets)

  • Circuit 4 - Abs & Core
    Lower Abdominals
        Flutters (2 sets)
            20 sec
        Kickouts (2 sets)
            20 sec
        Scissors (2 sets)
            20 sec
    L.Back and Obliques
        Ankle Touches (2 sets)
            20 sec
        Bicycles (2 sets)
            20 sec

20 minutes        15:00min
Susan
Heidi
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