FULLBODY
FULLBODY
FULLBODY
FULLBODY
CATCH ALL
I fully understand that I may suffer injury and even death as a result of my participation in the plan
offered and I hereby release Katie Corio LLC and its agents or employees from any and all liability
now and in the future, including but not limited to medical expenses, lost wages, pain and suffering
that may occur by reason of heart attacks, muscle strains, pulls or tears, broken bones, shin splints,
heat prostration, knee/lower back/foot injuries and any other illness, soreness or injury, however
caused, whether occurring during or after my participation in the plan offered regardless of fault.
I hereby voluntarily release, forever discharge, and agree to indemnify and hold harmless Katie.
and its agents or employees from any and all claims, demands, or causes of action, which are in
any way connected with my participation in the Katie Corio diet or training program, including such
claims which I, my children, parents, heirs, assigns, personal representative and estate have or may
have that allege ordinary negligent acts or omissions of Katie Corio LLC
DISCLAIMER & LIMITATIONS
LIMITATIONS: All strength training, cardiovascular exercise, or any other exercise recommended by
Katie Corio LLC. and its agents or employees shall be undertaken at the sole risk of the user, and
Katie Corio. shall not be liable to user for any claims, demands, injuries, damages, actions or
causes of action, whatsoever, arising out of or connected with the use of the recommendations
provided. If user has any questions whatsoever, concerning exercise, use of equipment, etc., user
agrees to request clarification and/or instruction from Katie corio. and its agents or employees.
User understands that he/she is responsible for monitoring his or her own condition throughout
training and that the recommendations given are designed to place a gradually increasing workload
on the body to improve overall fitness.
Disclaimer: By purchasing this product, user agrees not to hold Katie Corio LLC. or their agents or
employees responsible for any injury, illness, allergic reaction, or lack of results while performing
these recommendations. Further, user completely acknowledges that user is simply receiving
advice and that it is user’s choice to adhere to the provided advice, as user’s participation is
voluntary. There may be risks associated with the recommendations given. Consult your physician
prior to beginning this training plan if you are under the age of 18, taking any prescription or
over-the-counter medication, if you have heart disease, thyroid disease, diabetes, high blood
pressure, or any other medical condition. The FDA has not evaluated this training plan. This
training plan is not intended to diagnose, treat, cure or prevent any disease.
INTRODUCTION
What exactly is Plyometric training?
Plyometrics, often referred to as “ploys”, are exercises in which you exert maximum force in short
intervals of time, with the goal of increasing power (speed-strength). This method was developed in
order to try and “shock” the body with something it’s not used to.
Plyometrics are a great way to blend weight training with cardio, getting your heart rate up without you
even stepping on a treadmill! It does wonders for aiding in fat loss and increasing muscle tone and
definition.
I highly recommend incorporating some plyometric training into your weekly routine. That is why I put
together this eBook–– to share with you all my best plyometric workouts that you can incorporate into
your weekly routines!
There are two Full Body routines, one Lower Body and one Upper Body routine. Do them all in one
week, or pick and choose which ones to add to your normal weekly training routine!
GET THE MOST OUT OF YOUR HARD WORK
Adding a great supplement stack to your training can really optimize
your hard work and help you see results faster! Here are the essential
supplements that I recommend:
BCAA’s - take one-two scoops, intra-workout and or
between meals (guava nectarine or raspberry lemonade are
my top faves)
1UP WHEY PROTEIN - take one scoop,
post-workout
1UP PREWORKOUT - one scoop, 15 mins
before workout (blue razz is my fave)
PURE REBUILD - one scoop, before or after
training
Those four supps are my CAN’T LIVE WITHOUT supplements,
the ones I have seen the absolute best results from using. Feel
free to email me at
[email protected] if you’d like for me
to help you build a perfect supplement stack for you and your
goals!
For all 1UpNutrition orders, you can use promo
code KATIE20 to save money when you checkout!
I hope you enjoy Katie’s Power Plyos! Please keep me
updated on your progress and tag @cutekatiebug in your
posts on social media so I can follow along! Best of luck!
FULLBODY
FULLBODY
STRETCH, WARM UP
CIRCUIT 1 CIRCUIT 3
2 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds 2 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
Overhead Dumbbell Tricep
Ice Skaters x 20 ea. leg x 15 (2 hands, one DB)
Extension
Overhead Medicine Ball Medicine Ball Front Raise to
x 20 x 20
Squats Overhead Press
Frog Leaps x 10 Dumbbell Lateral Raises x 20
Wall Sit x 1 min Inverted Row x 15
10 MIN HIIT CARDIO
Bent Barbell Row x 20
CIRCUIT 2 10 MIN HIIT CARDIO
2 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
Dumbbell Bicep Curl to
CIRCUIT 4
x 20
Overhead Press 2 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
Pushups x 20 Bicycle Crunches x 20 ea. side
Medicine Ball Overhead
Dumbbell Reverse Fly x 20 Crunch to Squat to Standing x 10
Press
Medicine Ball Wall Throws x 20
Plank Arm Rotations x 10 ea. side
Mountain Climbers x 20 ea. leg x 15 reps, then hold at
V-ups top and pulse for 30
seconds
Dumbbell Lateral Raise Hold 1 min
FINISH!
Dumbbell Front Raise Hold 1 min
10 MIN HIIT CARDIO
LOWERBODY
LOWERBODY
STRETCH, WARM UP
CIRCUIT 1 CIRCUIT 3
3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds 3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
x 10 ea. leg Sumo Squat Jumps with
Walking Lunges with High x 15
(may use barbell for Medicine Ball
Knees
weighted)
Wall Sit x 1 min
Jumping Split Squats x 15 ea. leg
Superman Holds x 30 sec
Barbell Curtsy Lunges x 20 ea. leg
Glute Kickback (on all four’s,
Barbell Pulse Squats x 15 ea. leg
x 15 ea. leg with DB behind knee)
in Place
10 MIN HIIT CARDIO x 15 ea. leg, hold 30
Single Leg Hip Thrust
sec. at the end
CIRCUIT 2
Single Leg Hip Thrust x 10 ea. leg
3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
x 10 ea. leg 10 MIN HIIT CARDIO
Jumping Knee-Ups (also known as High
Knees)
Side Lunges x 10 ea. leg
x 12 ea. leg
Weighted Step Ups
(High Knees at top!)
10 MIN HIIT CARDIO
UPPERBODY
UPPERBODY
STRETCH, WARM UP
CIRCUIT 1 CIRCUIT 3
3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds 3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
Pull-ups (Assisted or Free) x 12 Seated Arnold Press x 12
Barbell Bicep Curls x 12 Seated Lateral DB Raise x 12
Barbell Close-Grip Upright
x 12 DB Double Row on Bench x 12
Rows
Barbell Overhead Tricep Exten- Reverse Fly’s on Incline
x 12 x 15
sion Bench (face bench)
10 MIN HIIT CARDIO 10 MIN HIIT CARDIO
CIRCUIT 2 CIRCUIT 4
3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds 3 ROUNDS - no rest until full round is complete; 1.5 min rest between rounds
Mechanical Dropset Pushups
Alternating Bicep Curls x 12 ea.
Decline Pushups x 15
DB Overhead Tricep
x 15
Extension (1 DB, both hands)
Flat Pushups x 15
Reverse Crunch x 20
Incline Pushups x 15
Roman Chair Leg Raises x 20
Mountain Climbers x 20 ea. leg
Weighted Side Ab Plank
(weight in outer arm, hold arm x 30 sec. ea. side
FINISH!
perpendicular from body)
10 MIN HIIT CARDIO
FULLBODY
FULLBODY
STRETCH, WARM UP
SUPERSET CIRCUIT 1 SUPERSET CIRCUIT 3
2 ROUNDS - no rest until full round is complete; 1.5-2 min rest between rounds 2 ROUNDS - 2 min rest between rounds
Sumo Squat Jumps Holding HIIT Cardio (stairs, treadmill,
x 15 5 mins
Medicine Bal bike or row machine)
Medicine Ball Overhead
Crunch to Stand Up and x 15 Medicine Ball V-Up Crunches x 15
Overhead Press
Walking Overhead- Weighed
5 Jumping Burpees to
Lunges (holding dumbbells or x 10 ea. leg
10 Mountain Climbers x5
plate above head)
(each leg)
Reverse Dumbbell Flys x 15
Ice Skaters x 10 ea. side
Lateral Dumbbell Shoulder
Jumping Split Squat x 15
x 15 ea. leg Raises
Lunges
10 MIN HIIT CARDIO Goblet Squats x 15
SUPERSET CIRCUIT 2
Wall Sit 1 min
2 ROUNDS - no rest until full round is complete; 1.5-2 min rest between rounds
30 sec. to
Decline push ups
x 10 Bicycle Crunches Holding V-Up Position
(feet on bench)
and Pulse x 15
Upright Barbell Rows 10 MIN HIIT CARDIO
x 10
(lead w/ elbows)
Underhand (palms facing
x 10
you) Close-Grip Chin Ups
Leap Frog Jumps x 10
Standing Barbell Bicep
x 10
Curls
Flat Pushups x 10
Tricep Dips x 20
Plank 1.5 min
10 MIN HIIT CARDIO
