++ 2 1@! MAG60DAY PROGRESS NOT PERFECTIONWelcome to the MA Warrior Challenge! This is like going to school - learning things you may not know how to do and may not be used to doing. Trust me, | know this is hard. | know living @ certain way for so many years can be comforting, but if this way of living isn’t making you happy, then it can bring you discomfort in many aspects of your life. Starting a new journey can be overwhelming. | am here to help you. | am here to guide you into a more simple way to a lifestyle change. This program isn’t about being perfect. Remember my motto: progress, not perfection. Let me reassure you that | was in the some place you may find yourself in, not knowing the right information to make the changes you need to make in order to be confident in anything life throws at you. This program focuses on helping you make an overall routine that can ft your overall lifestyle. With the help of many women who will sign up with you, you'll build will power and the reassurance that you have everything it takes to reach your goals.MA60DAY EC MN Es Nutrition and exercise can be scary. Our bodies are a complicated machine made for survival. No matter what your lifestyle is, | am here to help you be on your way to becoming the best version of yourself. With that said, welcome to the #maé0day way, a program that focuses on making a healthy relationship with nutrition and movement. This program will challenge you to commit 100% to trusting “this process”; a sustainable approach that over time will provide you with the tools necessary to change your life and guide you in ways that will teach you how to accomplish your goals and gain confidence for the long term.mE NLD WYO AVAL L POLE R Trying to learn a new way of living can be hard. You'll want to fall back to what is comforting; to what you already know. Will power is key. Ask yourself why you started this program. Every time you want to doubt this process, no matter what the reasons are, | want you to focus on that initial thought you had prior to wanting to do this program. Doing this alone can be hard if you do not have the right support. Whether it’s at home, at work, or with your peers, you'll have to make the decision that you are now choosing to take another path so that you can find the happiness and confidence that can carry you to becoming your best self. This is where you have to adopt the mentality of not throwing what you want most for what you want at the moment. If you trust me, at the end of this program you'll build the right habits and come to meet the right energy to completely make that change you've been looking for. Forget about the aesthetics changes you've always looked for. | want to challenge you to want to work on being a better mover; a different kind of beast. When you work on your performance, the body just follows. | don’t care what your fitness level is or what your background is. We will learn how to be better athletes and movers so that our bodies can build better machines. Trust me, you'll accomplish your goals, f In order to create change, you'll have to do 5 something you've never done before. Let me be your prime example that anything is possible. | need you to be strong.mMOURSURROLSLDINGS Surround Yourself With Good Energy Stort associating yourself with the right energy. You have to understand that with the decision of wanting to be better, there are also people in your life who won't want to be where you are currently right now. This means you'll have to prioritize your wishes ond commit to change until you feel like you have learned enough tools to not only have reached your goals, but to maintain them all your life. IF you do not have people who empower you, inspire you, and motivate you to keep going, time that you start looking for them. Don’t be shy. There is a community of women doing the same things you are doing, and if you live in fear, you'll never find out what your life can be and who you can become. It is easier to succeed when you have people around you to hold you accountable and do things with you. Find a friend or family member who can do so. Every time you feel like going off of your plan, | want you to remember why you started this program. There will always be party, celebration, or invitation that will throw you off from your main goal. Your goal is to get to that point you envisioned. Knowing that things that you may miss during this program will always be there will empower you to keep going. The hardest par getting there. Once you get there, it’s all about maintaining. In order to maintain, there are certain sacrifices you'll have to do for a period of time in order to reach your one goalmPRECON CEIVED. NOTIONS Stoy strong. The next day you'll thank yourself for it. You don’t have to be perfect in order to continue this process. Think of it as the time you learned how to ride o bike. It took time and effort for you to get it done. Anything you do for the first time will take patience, effort, and practice. Fitness is the same. We never lose; either we win or we learn. If you have a body, you're capable of becoming extraordinary. Your body is machine that adapts to any stress you put it through. All | ask is that you step outside your comfort zone to help your body to adapt. Learn how to become comfortable being uncomfortable. In the end, you'll learn how to appreciate your efforts and continue even more committed as you know the actual work it has taken you every day to continue to progress. No matter what life throws at you, keep going. It’s better to get off the horse for one day than to demoralize yourself into quitting what you have started. Get back on the horse no matter what happens. At the end, ask yourself this question: who won the race? The rabbit or the turtle? Not only will meal prepping save you money, but it will help you understand what ingredients can make your food taste better ‘and compliment your goals. Food is energy, ‘and energy is measured in calories:macros. Learning how to pair your meals and cook them in a way that helps you create the proportions to gain muscle, lose fot, be healthy, and have energy to be a better athlete will be key to your success.To gauge your progress, | want you to take “before” pictures. During the duration of this program, I'd like you to take a picture every week in the same location so that you can accurately gauge your progress. Make sure you get your pictures with good lighting and at the same, straighton, angle every time. You will want to take a photo facing front, side, and back. The goal is to be consistent, so you and I can see your progress. Every week you're moking small progress. You may not see it right away, however when you compare week 1 to week 4, the change is going to WOW you. ceMEALERER Make a promise to yourself that each week you'll prioritize your desires to reach your fitness goals. You can do this by preparing your meals in advance using the meal prep tips and menu that | provide. Nutrition is the most important element to improve your overall health & achieving your aesthetic goals. The intensity of your program depends on you. Your body is a machine that adapts to any stresses you put it through. This means your body is going to adapt easily to these circuits. Failure to come out of your comfort zone, will result in your body hitting a plateau. When you're doing the circuits, you decide the intensity of the workout by how much resistance you use per exercise, how much you're resting in between sets, and how much effort you put in when doing the cardio moves between exercises.* Take your before photo before the program starts * Use a self timer or have a friend take your photos * Take full length body shots from the front, sides and back * Keep the camera away from your face if you're taking the photos of yourself in the mirror * Stand in front of a blank wall * Take your photos in a well lit area or use the Rash + Wear your pants at your hips, not your waist so we can see your stomach and smile! * Send picture collages, individual images only please * Send nude photos * Photoshop, alter, or manipulate your images * Take photos in dark lighting + Add text, quotes, emojis, or graphics to photos (keep in mind we will always ask for your consent fo post your before and after photos online) Submit Your Photos Now!a UPPLEMENTS During this program, you'll be creating a natural calorie deficit by eating a balanced diet, in combination with exercise. Although supplements aren't required for fat loss, they have so many great benefits. If you decide to purchase any of these products to aid in your transformation, it’s completely up to you. There are certain key supplements to help with muscle repair for hypertrophy (muscle growth), protein synthesis, and aid in providing the body with certain components it may not produce on its own. In simpler words, certain supplements will help you put muscle on faster, ensure your body gets enough vitamins, and minerals and or, help boost your metabolism. | use and recommend Tru Supplements. Plant Ya Protein am Metabolism =. GetTruSupps.com USE COUPON CODE: WARRIOR15We were created for movement. Think about children. They naturally want to run, play, jump over things, hang on things, and roll around. As adults, sometimes we lose that joy in movement, and as the saying goes, “If you don’t use it, you lose it.” Some of us have lost mot ‘or strength due to living a more sedentary lifestyle or for other reasons. In a digital culture, staying active is not always required of us, so we often have to make that intentional choice to move. The wonderful thing about the body is that, again, it will adapt to whatever stress is put on it. It doesn’t matter where you start at, if you challenge your body, it will change. The goal of my program is to not only get you strong, but to improve your overall movement patterns, to make movement easier, and hopefully rekindle your joy in movement. You will see a lot of focus on core. This is your foundation. Your core is at the center of all of your movement, and by strengthening it, you will improve your ability to move with ease and prevent injury. Many of your daily activities involve your core, whether it’s carrying groceries, reaching across your body to grab something, or bending over to pick something up. | think you will be amazed at how this program affects your daily life. I want fo encourage you to stick with this program. IF you are a beginner, don’t be afraid to modify some of the movements until you gain the strength to do them as shown. I’m confident that if you show up every day, you will begin to notice changes and start to feel stronger within the first few weeks. Finally, don’t skimp on mobility. As you gain strength, your body will naturally become tighter, so it will become even more important to do your mobility exercises to continue performing well and recover quicker. ‘Are you ready to begin this program, Tribe? Let’s get it! 10Each workout is designed in a circuit training style. You have three exercises which you have to follow back to back with no rest in between. Only when you complete all three exercises will you rest between sets. If you are a beginner, you con definitely rest between sets if they are too challenging at first. The circuits this time around are designed to be performed in a vertical fashion. You will perform the first three exercises of your first circuit, then move down to the next. You'll perform three rounds of each circuit. if you are a beginner, | suggest fo start with very light resistance, then ramp it up slowly. The given rest times between sets are given for more of light/moderate resistance weight, i you are actually lifting super heavy on these exercises, then you can rest more between those sels to allow your muscles to recover before lifting again. When should I drink a protein shake and how many should | drink per day? It all depends on your lifestyle. For example | recommend having a protein shoke right after your workout to help you avoid missing the metabolic window that helps repair the muscle fibers you have broken during exercise and therefore create hypertrophy. If your lifestyle means you will wake up super early before heading to work (4:00am-5:00am) and you do not have enough time to digest full mecl before starting your workout, then you can have the protein shake as a pre workout, and have your breakfast immediately after the workout. How much water should I drink per day? Your body confuses hunger for thirst, if you do not drink enough water you might be actually thirsty and not hungry. Making sure you drink enough water also guarantees you aren’t dehydrated as you will be losing a lot of water through perspiration. Being dehydrated can lead to low energy levels, water retention, dull skin, poor recovery from workouts, and headaches. | recommend a minimum of 2 liters @ day, not including the water you use for your protein shakes. | personally drink 3 liters of water daily on days | workout. Do | still drink a protein shake on days we only stretch and foam roll? Yes. If you are following the plant based program then you need the shakes in order to reach your recommended amount of protein. The high quality plant based protein powder from Tru Supplements (or the brand that you ended up purchasing), is an effective way to up your protein intake while staying away from processed plant based meats. | personally enjoy the shakes as part of my daily nutrition as itis one of my go to snacks and late night sweet tooth “curver”. 11Ido not ce chicken, can | substitute with fish? On your program there is a “ Foods allowed” list and you can swap out any item you do not like for the ones on that list. Be aware of the mercury levels of fish so if you choose to swap out for more fish, stick to small fish lower in mercury like: salmon, pollock, herring, shrimp, sole, trout, flounder, and haddock. If you have the budget to buy wild caught, | suggest you do. IF you are on a budget you can always buy it frozen as well instead of fresh. How much weight should I use during workouts? Weight will be relevant to your own strength so telling you a specific number cannot be done. Whether you are trying to put on muscle, or trying to come down in weight, gaining muscle is key for a toned looking Physique. This means you need fo put stress on the muscle you are trying to grow with a resistance that will create muscle fatigue. What i mean by this is that if i give you a specific amount of reps, you need to grab a resistance that helps you complete all these repetitions while the last couple of reps are extremely hard to complete. If you read 12 or 15 reps, you should not feel like you could have done more with the amount of weight you picked. A good rule to follow is to do a warm up set then if you do your first set and feel like you could have gone heavier, then work on going heavier on your next set and writing it down to keep track of your workouts. What is the latest time you can eat? Allow yourself an hour before you go to sleep. We split meals consistently throughout the day to keep our metabolism running. We eat most of our starch heavy meals during the day and early afternoon, while cutting down on the starches and fruits at night as we get less active during this time. If you find yourself up very late at night, choose a source of lean protein and load your plate with vegetables as your go to late meal. What do | do if | miss a workout? If you miss a workout just go back to the regular schedule. Please do not try to squeeze two workouts on the same day as you will only be overtraining, and this could lead to injury. If you are going to miss a workout just follow the meal guide and get back to work. You can make it up at another day and use the missed workout as a rest day. How much cardio should | be doing? Stick to the cardio schedule of the program. Doing too much and over exerting your body not only will be detrimental, but it might also be compromising the muscle you are trying to build to get that toned physique, bigger glutes, etc. 12How much food should | buy for the week? Look at your meal plan and the serving sizes for each item written and do your best to do the math for the entire week. When it comes to carbs like rice, sweet potatoes, quinoa, and other items we have on the list, the great thing is that those items will last you a long time without spoiling in your cabinet. For your proteins 16 ounces equals IIb so if your plan calls for 4oz of protein for that particular meal, and you are eating 7 days a week, then that equals 2 Ys Ibs ( when you cook your protein it will lose water). Always read the plan first and multiply the serving by 7. Always read the nutritional labels of the foods you are purchasing cs it will tell you the servings per package determining how much to buy. Can | substitute meals? Do I have to eat the same foods everyday? The way | have set the program is to balance out all macro and micro nutrients. Try to follow the program as best as you can the way | have written it, as this will ensure you get the results you expect. You can always try to subsfitute items of the same nutritional value, and play around with your meal plan. Try to avoid going off it too for. Can | split up my workouts if i don’t have enough time? Yes you can. You can split up your cardio and your strength training. So for example you can do your strength training in the morning then do the cardio in the afternoon or vice versa. Try to follow the program as best as you can and do your post workout cardio after your strength training but if you have to, yes you can split them. 1am currently breastfeeding, what can | do? Always monitor your milk supply. To make sure your milk production doesn’t start running low, add more carbs to your meals. For example, one extra slice of sprouted bread for breakfast, 230z extra of sweet potato at lunch, adding a serving of healthy carbs to dinner from the foods allowed list, In a nutshell, add an extra 500 calories to the plan. I just want te lose fat around my stomach, what is the best way to do this? Targeting weight loss in one specific area is not how the body works. Your body loses fat / weight all around. Depending on your genetics, the body will lose fat around some areas faster than others. To ensure you speed up this process around your waistline, avoid consuming alcohol at all times during this program. Also avoid consuming sugars at night, even if its fruit. 13I just want te lose fat around my stomach, what is the best way to do this? Targeting weight loss in one specific area is not how the body works. Your body loses fat / weight all around, Depending on your genetics, the body will lose fat around some areas faster than others. To ensure you speed up this process around your waisline, avoid consuming alcohol at all times during this program. Also avoid consuming sugars at night, even if its fruit. I’ve heard you need a fat burner to really lose fat, is this true? No, you do not NEED a fat burner to lose fat during this program. You will see amazing results without it. IF you are going to use a fat burner | would recommend the Tru Metabolism from Tru Supplements since it is a NCAA safe product and it’s ingredients are safe. This fat burner supplement will definitely help you maximize your results. Despite this, never think that fat burners are the answer to decreasing your overall fat percentage. AM & PM Meal Plans? I've structured my AM & PM meal plans to fit your schedule, if you workout in the morning then follow the AM meal plan, if at night then follow the PM meal plan! It’s important to have your protein shake after your workout! Can I drink coffee? Yes, you can drink coffee os long as you make it simple. Try using unsweetened almond milk ond ovoid creamers. you can always sweeten with stevia or add a little bit of protein powder to make it creamy. Can I drink alcohol? | suggest you too nol. If you feel like drinking a glass of wine, that’s definitely doable, but partying with margaritas the whole night will set you back. Those are empty calories and your body stops doing all body processes like burning fat, to get rid of that alcohol. Not only will you drink tons of sugar and unnecessary calories, but it will store os fat around your belly and encourage cellulite. Still Have Questions? Email Now! 14MA60DAY WORKOUTS WEEK 1 DAY 1 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunge with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE aT Sal) a ae Dumbbell Bulgarian ISO Holds A5 Sec Each 45 Sec Each 45 Sec Each Wall Half Kneeling ISO Holds 30 Sec Each 30SecEach 30 Sec Each Modified Forearm Planks 30 Sec 30 Sec 30 Sec Calta Wall Linear Lunges @Reps Each 8 Reps Each 8 Reps Each Wall T ISO Holds 30SecEach 30 SecEach 30 Sec Each Bear ISO Holds with Block 30 Sec 30 Sec 30 Sec pel Sol) a] ‘SET P44 ae Heels Elevated Goblet Squats 12 Reps 12 Reps 12 Reps Bench Single Leg Hip Extensions 12 Reps Each 12 Reps Each 12 Reps Each Forearm Side Planks 30 Sec Each 30SecEach 30 Sec Each Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 15MA60DAY WORKOUTS WEEK 1 DAY 2 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE aT Sal) a ae Dumbbell Three-Point Rows * 1:3:1 8 Reps Each @Reps Each 8 Reps Each Low Push Up ISO Holds 30 Sec 30 Sec 30 Sec Bear Position Shoulder Taps Calta 8 Reps 8 Reps 8 Reps Push Up to Down Dogs Barbell Inverted |SO Holds 30 Sec 30 Sec 30 Sec Tall Kneeling Dumbbell Lateral Raises CoS) Tall Kneeling Band Pull Aparts 10 Reps 10 Reps 10 Reps All Four Dumbbell Single Arm Kickbacks 8 Reps Each Reps Each 8 Reps Each Cat Cow Knees Elevated 12 Reps 12 Reps 12 Reps Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 16MA60DAY WORKOUTS WEEK 1 DAY 3 WORKOUT TOTAL BODY AEROBIC Walk on the treadmill for 30 mins with a slight elevation. Conditioning Wall Half Kneeling ISO Holds 30 Sec Each 30 Sec Each Wall Half Kneeling Windmills with Block 8 Reps Each 8 Reps Each PSR ein) CNBR peer 17MA60DAY WORKOUTS WEEK 1 DAY 4 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE aT Sal) a ae Dumbbell Bulgarians 12 Reps Each 12 Reps Each 12 Reps Each Heels Elevated Single Arm Rack Squats @Reps Each 8 Reps Each 8 Reps Each Modified Forearm Planks SReps Each Reps Each 6 Reps Each ey Dumbbell Step Ups Dumbbell RDLs @RepsEach 8RepsEach 8 Reps Each 12 Reps 12 Reps 12 Reps Wall Bird Dogs 30 Sec Each 30 SecEach 30 Sec Each CoS) Elevated Linear Lunges 10 Reps Each 10 Reps Each 10 Reps Each Dumbbell Single Leg Pick Ups 8 Reps Each Reps Each 8 Reps Each Bear Limb Lift Offs 12 Reps 12 Reps 12 Reps Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 18MA60DAY WORKOUTS WEEK 1 DAY 5 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE aT Sal) a ae Dumbbell Split Position Single Arm Rows * 1:3:1 | @RepsEach 8 Reps Each 8 Reps Each Pause Push Ups 8 Reps 8 Reps 8 Reps Forearm Wall Planks: 30 Sec 30 Sec 30 Sec Calta Dumbbell Single Arm Dead Bugs Reps Each Reps Each 6 Reps Each Barbell Inverted Rows 8 Reps 8 Reps 8 Reps Tall Side Planks 30 Sec Each 30 SecEach 30 Sec Each CoS) Tall Kneeling Band Diagonal Pull Aparts BRepsEach 8 Reps Each 8 Reps Each Dumbbell Pullovers with Hip Bridge 1:3:1 8 Reps 8 Reps 8 Reps Wall Bugs Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC BReps Each 8 Reps Each 8 Reps Each 19oe INE Rs POST YOUR PICTURES! INSTAGRAM: @MAWarriors & FACEBOOK @MassyArias #MAWarrior #MA60DAY YN All WARRIORS must submit their Day 1 and Day 60 transformation pictures to [email protected] to be eligible for the prizes. Be sure to submit Week 1 and Week 8 pictures at the end of the program.MA60DAY WORKOUTS WEEK 2 DAY 1 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE ra Cot Cae cya) Dumbbell Bulgarian ISO Holds 45 SecEach 45 SecEach 45 Sec Each 45 Sec Each Wall Half Kneeling ISO Holds 30 Sec Each 30 SecEach 30 Sec Each 2 Forearm Planks 30 Sec 30 Sec 30 Sec 30 Sec ra Told 30 Sec Wall Linear Lunges 30 Sec 30 Sec | Wall T ISO Holds 30 Sec 30 Sec 30 Sec 3 Bear Alternating Limb Lifts 8 Reps Each 8 RepsEach 8 Reps Each ral Tol ey Ca) SETS Heels Elevated Goblet Squats 10 Reps 10 Reps 10 Reps 10 Reps Bench Single Leg Hip Extensions 12 Reps Each 12 Reps Each 12 Reps Each 12 Reps Each | Forearm Side Planks 30 Sec Each 30 Sec Each 30 Sec Each 30 Sec Each Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 21MA60DAY WORKOUTS WEEK 2 DAY 2 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slide with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE rar Taba] cam SET2 SET3 Dumbbell Three-Point Rows * 1:3:1 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Low Pushup ISO Holds 30 Sec 30 Sec 30 Sec 30 Sec Lateral Bear Crawls 8 Reps Each 8 Reps Each 8 Reps Each a0 Calta) Push Up to Down Dogs Barbell Inverted ISO Holds Tall Kneeling Dumbbell Lateral Raises COL) Tall Kneeling Band Pull Aparts Plank Press Ups Cat Cow with Knees Elevated Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 22MA60DAY WORKOUTS WEEK 2 DAY 3 WORKOUT TOTAL BODY AEROBIC Walk on the treadmill for 30 mins with a slight elevation. Conditioning Wall Half Kneeling ISO Holds 30 Sec Each 30 Sec Each Wall Half Kneeling Windmills with Block 8 Reps Each 8 Reps Each PSR ein) CNBR peer 23MA60DAY WORKOUTS WEEK 2 DAY 4 WARM UP _ LOWER BODY WARM UP EXERCISE Reverse Lunges with OH Reach WARM UP SET 1 WARM UP SET 2 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE fal fol aa B13) SET2 £13) Dumbbell Bulgorians 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Heels Elevated Single Arm Rack Squats. 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Modified Forearm Planks 30Sec 30Sec = 30 Sec © 30 Sec olay ar Car) DB Step Ups 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Dumbbell RDLs 8 Reps Reps 8 Reps Physioball Alternating Limb Lifts 8 Reps BReps 8 Reps. 8 Reps pel te a) 364 Pia) Elevated Linear Lunges 8 Reps Each 8 Reps Each 8 Reps Each Physioball Leg Curls 12Reps 12 Reps 12 Reps Plank Position Walkouts 5 Reps 5 Reps 5 Reps PIN ee ol oR LoCo Ure) oa ALCON LS 24MA60DAY WORKOUTS WEEK 2 DAY 5 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE falcata Flam) | P13 SETS fa Dumbbell Split Position Single Arm Rows 1:3:1 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Pause Push Ups 8 Reps 8 Reps 8 Reps 8 Reps Forearm Wall Planks 30 Sec 30 Sec fal tally Dumbbell Single Arm Dead Bugs 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Barbell Inverted Rows 8 Reps 8 Reps 8 Reps - Tall Side Planks 30 Sec Each 30 Sec Each 30 Sec Each 30 Sec Each Calta} Tall Kneeling Diagonal Band Pull Aparts | 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Dumbbell Pullovers with Hip Bridge 1:3:1 5 Reps 5 Reps 5 Reps - Wall Bugs 8 Reps Each 8 Reps Each 8 Reps Each = Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 25oe INE Rs POST YOUR PICTURES! INSTAGRAM: @MAWarriors & FACEBOOK @MassyArias #MAWarrior #MA60DAY YN All WARRIORS must submit their Day 1 and Day 60 transformation pictures to [email protected] to be eligible for the prizes. Be sure to submit Week 1 and Week 8 pictures at the end of the program.MA60DAY WORKOUTS WEEK 3 DAY 1 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE = fal fol aa 1 a £3304 Bi) Dumbbell Lunges to Stobilizotion 6 Reps Each 6 Reps Each 6 Reps Each Reps Each Wall Split Position ISO Holds 30 Sec Each 30SecEach 30SecEach = - Feet Elevated Wall Forearm Planks 30Sec 30Sec 30 Sec olay ar Car) DB Alternating Lateral Lunges 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each DB Wall Single Leg RDLs 8 Reps Each 8 Reps Each 8 Reps Each - Bear Alternating Limb Lifts 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each pel te a) SET2 Pi] Heels Elevated Goblet SO Holds 45 Sec 45 Sec 45 Sec - Bench Single Leg Hip Extensions 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Side Planks with Rotation 8 Reps Each 8 Reps Each 8 Reps Each = Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 27MA60DAY WORKOUTS WEEK 3 DAY 2 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE = rar Taba] cam SET2 SET3 DB Wall Single Arm Single Leg Rows 1:3:1 |8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Dumbbell Quarter Turkish Get Ups |B Reps Each 8 RepsEach 8RepsEach = — Lateral Bear Crawls 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each bel ted Single Leg Push Ups with Knee Drive _|6 Reps Each 6 Reps Each 6 Reps Each Dumbbell Single Arm Bent Over Rows |B Reps Each 8 Reps Each 8 Reps Each DB Wall Half Kneeling Windmills 6 Reps Each 6 Reps Each 6 Reps Each Colt) SET2 Tall Kneeling Band Single Arm Pull Aparts 5 Reps Each 5 Reps Each 5 Reps Each 5 Reps Each Plank Press Ups 8Reps BReps 8 Reps 8 Reps 20 Sec Each 20 Sec Each 20 Sec Each 7 Single Leg Wall Planks Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 28MA60DAY WORKOUTS WEEK 3 DAY 3 WORKOUT TOTAL BODY AEROBIC Walk on Treadmill 10 Min on Incline Conditioning Jog 30 Sec / Walk 30 Sec x 10 on Incline Walk on Treadmill 10 Min on Incline Cog Wall Half Kneeling ISO Holds 30 Sec Each 30 Sec Each Wall Half Kneeling Windmills with reel 8 Reps Each 8 Reps Each 8 Reps Each PSR ein) CNBR peer 29MA60DAY WORKOUTS WEEK 3 DAY 4 WARM UP _ LOWER BODY WARM UP EXERCISE RL Reverse Lunges with OH Reach Standing Alternating Knee Hugs Shinboxes Reverse Lunges with Rotation WORKOUT LOWER BODY STRENGTH ENDURANCE fel toll ae Dumbbell Respiratory Step Downs Elevated Linear Lunges Modified Forearm Planks bel ted Dumbbell Single Leg Pick Ups Bird Dogs Physioball Respiratory Rollouts pel te a) Hip Airplanes Single Leg Physioboll Curls Plank Position Walkouts A ae 8 Reps Each Side 8 Reps Each Side 15 Reps Each Side 8 Reps Each Side Alaa ed 8 Reps Each Side 8 Reps Each Side 15 Reps Each Side 8 Reps Each Side 1 a £3304 Bi) 6 Reps Each 6 Reps Each 6 Reps Each 4 Reps Each 6 Reps Each 6 Reps Each 60Sec 60 Sec 60 Sec a0 SETS 60 Sec 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each 6 Breaths 6 Breaths 6 Breaths SET2 Car) 6 Reps Each 6 Reps Each 6 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each 5 Reps 5 Reps 5 Reps 5 Reps Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 30MA60DAY WORKOUTS WEEK 3 DAY 5 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE rata aa | ae) SETS SET4 DB Single Arm Bent Over Rows 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each DB Tall Kneeling Alternating Shoulder Presses | 8 Reps Each 8 Reps Each 8 Reps Each = 30 Sec Wall Leg Lowers with Block 30 Sec 30 Sec 30 Sec fal tally Push Up to Tall Side Planks 5 Reps Each 5 Reps Each 5 Reps Each Dumbbell Single Leg Lateral Roises 8 Reps 8 Reps 8 Reps - Bicycle Crunches 8 Reps Each 8 Reps Each 8 Reps Each aL Tae) Dumbbell Kickbacks 8 Reps Each 8 Reps Each 8 Reps Each Dumbbell Pullover Single Leg Hip Bridges | 5 Reps Each 5 Reps Each 5 Reps Each 5 Reps Each Wall Bugs with Tilt Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 6 Reps Each 6 Reps Each 6 Reps Each = 31oe INE Rs POST YOUR PICTURES! INSTAGRAM: @MAWarriors & FACEBOOK @MassyArias #MAWarrior #MA60DAY YN All WARRIORS must submit their Day 1 and Day 60 transformation pictures to [email protected] to be eligible for the prizes. Be sure to submit Week 1 and Week 8 pictures at the end of the program.MA60DAY WORKOUTS WEEK 4 DAY 1 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE = fal fol aa 1 a £3304 Bi) Dumbbell Lunges to Stobilizotion 6 Reps Each 6 Reps Each 6 Reps Each Reps Each Wall Split Position ISO Holds 30 Sec Each 30 Sec Each 30 Sec Each 30 Sec Each Feet Elevated Wall Forearm Planks 30Sec 30Sec = 30 Sec © 30 Sec olay ar Car) DB Alternating Lateral Lunges 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each DB Wall Single Leg RDLs 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Loteral Bear Crawls 8 Reps Each 8 Reps Each 8RepsEach = — pel te a) SET2 Pi] Heels Elevated Goblet SO Holds 45 Sec 45 Sec 45 Sec 45 Sec Bench Single Leg Hip Extensions 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Side Planks with Rotation 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 83,MA60DAY WORKOUTS WEEK 4 DAY 2 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE = rar Taba] cam SET2 SET3 DB Wall Single Arm Single Leg Rows 1:3:1 |6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Dumbbell Quarter Turkish Get Ups | 6 Reps Each 6 Reps Each 4 Reps Each 6 Reps Each Reverse Bear Crawls Reps Each BRepsEach 8RepsEach = — olay Single Leg Push Ups with Knee Drive 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Dumbbell Single Arm Dead Bugs 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each DB Wall Half Kneeling Windmills 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Colt) SET2 Tall Kneeling Band Single Arm Pull Aparts 5 Reps Each 5 Reps Each 5 Reps Each 5 Reps Each Dolphin Presses 10 Reps 10 Reps ‘10 Reps. - 20 Sec Each 20 Sec Each 20 Sec Each 20 Sec Each Single Leg Wall Planks Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 34MA60DAY WORKOUTS WEEK 4 DAY 3 WORKOUT TOTAL BODY AEROBIC Walk on Treadmill 10 Min on Incline Conditioning Jog 30 Sec / Walk 30 Sec x 10 on Incline Walk on Treadmill 10 Min on Incline Cog Wall Half Kneeling ISO Holds 30 Sec Each 30 Sec Each Wall Half Kneeling Windmills with reel 8 Reps Each 8 Reps Each 8 Reps Each PSR ein) CNBR peer 35,MA60DAY WORKOUTS WEEK 4 DAY 4 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE = rata ar) Ta) Dumbbell Respiratory Step Downs 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Elevated Linear Lunges 6 Reps Each Reps Each 6 Reps Each 6 Reps Each Plank Position with Hip Extensions 8 Reps Each 8 Reps Each 8 Reps Each - Cray a) SETS Dumbbell Single Leg RDLs 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Bear Alternating Limb Lifts 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Physioball Respiratory Rollouts Breaths 6 Breaths 6 Breaths 6 Breaths Corto Cae) ay Hip Airplanes 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Single Leg Hip Bridges 12 Reps Each 12 Reps Each 12 Reps Each 12 Reps Each Inchworms to Extended Plank 6 Reps 6 Reps 6 Reps = Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 36MA60DAY WORKOUTS WEEK 4 DAY 5 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE = Cota a] | ir) Car) Car) 30 Sec 30 Sec 30 Sec - 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Hang with Slight Retraction DB Tall Kneeling Alternating Shoulder Presses Wall Leg Lowers with Block Reps BReps —«B Reps 8 Reps fal tally Push Up to Tall Side Planks 5 Reps Each 5 Reps Each 5 Reps Each 5 Reps Each Dumbbell Single Leg Lateral Roises 5 Reps Each 5 Reps Each 5 Reps Each 5 Reps Each Bicycle Crunches 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Calta} DownDog/Dolphin/Chaturango/Planks 8 Reps 8 Reps 8 Reps = All Four Tto Y 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Wall Bugs with Tilt Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 37oe INE Rs POST YOUR PICTURES! INSTAGRAM: @MAWarriors & FACEBOOK @MassyArias #MAWarrior #MA60DAY YN All WARRIORS must submit their Day 1 and Day 60 transformation pictures to [email protected] to be eligible for the prizes. Be sure to submit Week 1 and Week 8 pictures at the end of the program.MA60DAY WORKOUTS WEEK 5 DAY 1 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE rata DB Bulgarians CDISOK + 5:0:5:0 SRepsEach 6 RepsEach 6 Reps Each Half Kneeling Plate Punches BReps Each 8 Reps Each & Reps Each Forearm Planks w/Hip Extension ata 3 Dumbbell RDLs CDISOK + 5:0:5:0 Hip Hinge with Band ISO Hold + 1:5:1 8 Reps Each 8RepsEach 8 Reps Each 8 Reps 8 Reps 8 Reps 5 Reps 5 Reps 5 Reps Wall Leg Lowers with Block 8 Reps Each 8 Reps Each 8 Reps Each Carta Goblet CDISOK 5:0: 8 Reps 8 Reps 8 Reps Dumbbell Linear Lunge Pulses 30 SecEach 30SecEach 30 Sec Each Supine Pelvic Rotations with Block 1:5:1 3RepsEach 3RepsEach 3 Reps Each Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 39MA60DAY WORKOUTS WEEK 5 DAY 2 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE rar Taba] cam SET2 SET3 DB Three-Point Rows CDISOK * 5:0:5:0 6 Reps Each 6 Reps Each 6 Reps Each Push Ups CDISOK + 5:0:5:0 Reps Reps 6 Reps Band Standing Overhead ISO Holds + 1:5:1 |5 Reps Each 5 Reps Each 5 Reps Each Calta) a0 SETS Barbell Inverted Rows CDISOK * 5:0:5:0 Reps Reps Reps DB Half Kneeling Lunge to Presses 8 Reps Each 8 Reps Each 8 Reps Each Band Paloff Presses * 1:5:1 6 Reps Each 6 Reps Each 6 Reps Each Colt) SET2 Car) Bicycle Crunches 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Dolphin Presses 10 Reps 10Reps 10 Reps_-—«10 Reps Band Overhead Tricep Extensions Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 12Reps 12 Reps_—«12 Reps = 40MA60DAY WORKOUTS WEEK 5 DAY 3 WORKOUT TOTAL BODY AEROBIC ror) ing Walk on Treadmill 5 Minutes - Slight Incline Jog 30 Sec Rest 1 Min Slight Incline | Jog 45 Sec Rest TMin | Slight Incine Jog 60 Sec Rest 1 Min Slight Incline Jog 90 Sec Rest 1 Min Slight Incline Jog 60 Sec Rest 1 Min Slight Incline Jog 45 Sec Rest 1 Min Slight Incline Jog 30 Sec Rest 1Min | Slight Incline Walk on Treadmill 5 Minutes - Slight Incline Wall Half Kneeling ISO Holds 30SecEach | 30 Sec Each Wall Half Kneeling Windmills with Block 8 RepsEach | @RepsEach 8 Reps Each 41MA60DAY WORKOUTS WEEK 5 DAY 4 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunge with Rotations 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE = rata ar) Ta) Dumbbell Step Ups 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Single Leg Hip Bridges 5 Reps Each 5 Reps Each 5 Reps Each 5 Reps Each Physioball Respiratory Rollouts 6 Breaths 6 Breaths Breaths 6 Breaths pal Coit) Physioball Single Leg Bucks 6 Reps Each 6 Reps Each 6 Reps Each - Single Leg Physioball Curls 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Supine Leg Sweeps 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Corto DB Forward and Reverse Lunges 6 Reps Each 6 Reps Each 6 Reps Each Physioball Stir the Pot 6 Reps Each 6 Reps Each 6 Reps Each - Inchworms to Extended Plank 6 Reps 6 Reps 6 Reps 6 Reps Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 42MA60DAY WORKOUTS WEEK 5 DAY 5 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE rata aa | ae) SETS SET4 Hang with Slight Retraction 30 Sec 30 Sec 30 Sec 30 Sec Dumbbell Split Position Single Arm Rows 1:3:1 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each DB Overhead March 30 Sec 30 Sec 30 Sec Palate Bench Chest Supported Single Arm Rows 6 Reps Each 6 Reps Each 6 Reps Each Band Half Kneeling External Rotations 8 Reps Each 8 Reps Each 8 Reps Each - Waiter Walks 20 YDs Each 20 YDs Each 20 YDs Each Calta} DownDog/Dolphin/Chaturango/Planks 8 Reps 8 Reps 8 Reps 8 Reps All Four Tto Y 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Wall Bugs with Tilt Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 43oe INE Rs POST YOUR PICTURES! INSTAGRAM: @MAWarriors & FACEBOOK @MassyArias #MAWarrior #MA60DAY YN All WARRIORS must submit their Day 1 and Day 60 transformation pictures to [email protected] to be eligible for the prizes. Be sure to submit Week 1 and Week 8 pictures at the end of the program.MA60DAY WORKOUTS WEEK 6 DAY 1 WARM UP _ LOWER BODY WARM UP EXERCISE Reverse Lunges with OH Reach WARM UP SET 1 WARM UP SET 2 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE fal fol aa cam SET2 DB Bulgarians CDISOK * 5:0:5:0 6 Reps Each 6 Reps Each 6 Reps Each) 6 Reps Each Half Kneeling Plate Punches 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Forearm Planks w/Hip Extension 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each bel ted Dumbbell RDLs CDISOK * 5:0:5:0 Hip Hinges with Band ISO Hold * 1:5:1 Wall Leg Lowers with Block Colt) Goblet Squats CDISOK * 5:0:5:0 8 Reps 8 Reps 8 Reps 8 Reps Dumbbell Linear Lunge Pulses '30 Sec Each 30 Sec Each - - Supine Pelvic Rotations with Block * 1:5:1 3 Reps Each 3 Reps Each 3 Reps Each |3 Reps Each PIN ee ol oR LoCo Ure) oa ALCON LS 45MA60DAY WORKOUTS WEEK 6 DAY 2 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE = rar Taba] cam SET2 SET3 DB Three-Point Rows CDISOK * 5:0:5:0 6 Reps Each 6 Reps Each 6 Reps Each Reps Each Push Ups CDISOK + 5:0:5:0 Band Standing Overhead ISO Holds 1:5:1 Calta) Reps Reps 6 Reps 6 Reps 5 Reps Each 5 Reps Each 5 Reps Each ar 5 Reps Each Barbell Inverted Rows CDISOK * 5:0:5:0 Reps Reps S Reps S Reps DB Half Kneeling Lunge to Presses 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Band Paloff Presses * 1:5:1 5 Reps Each 5 Reps Each 5 Reps Each 5 Reps Each Colt) SET2 Car) Dumbbell Single Arm Dead Bugs 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Down Dog ISO Holds 60 Sec 60 Sec 60 Sec = Band Overhead Tricep Extensions Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 12Reps 12Reps «12 Reps —s12 Reps 46MA60DAY WORKOUTS WEEK 6 DAY 3 WORKOUT TOTAL BODY AEROBIC ror) ing Walk on Treadmill 5 Minutes - Slight Incline Jog 30 Sec Rest 1 Min Slight Incline | Jog 45 Sec Rest TMin | Slight Incine Jog 60 Sec Rest 1 Min Slight Incline Jog 90 Sec Rest 1 Min Slight Incline Jog 60 Sec Rest 1 Min Slight Incline Jog 45 Sec Rest 1 Min Slight Incline Jog 30 Sec Rest 1Min | Slight Incline Walk on Treadmill 5 Minutes - Slight Incline Wall Half Kneeling ISO Holds 30SecEach | 30 Sec Each Wall Half Kneeling Windmills with Block 8 RepsEach | @RepsEach 8 Reps Each 47MA60DAY WORKOUTS WEEK 6 DAY 4 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE = rata ar) Ta) Dumbbell Step Ups 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Single Leg Hip Bridges 5 Reps Each 5 Reps Each 5 Reps Each 5 Reps Each Cot Cow Knees Elevated 12Reps 12 Reps _—«‘12Reps_-—«12 Reps. Cray Physioball Single Leg Bucks 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Single Leg Physioball Curls 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Supine Leg Sweeps 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Corto DB Forward and Reverse Lunges 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Physioball Stir the Pot 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Seated Block Rolldowns 5 Reps 5 Reps 5 Reps = Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 48MA60DAY WORKOUTS WEEK 6 DAY 5 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE = falcata Flam) | P13 SETS fa Hang with March 8Reps Each BRepsEach 8RepsEach = — Dumbbell Split Position Single Arm Rows 1:3:1 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each DB Overhead March 30 Sec 30 Sec 30 Sec 30 Sec Palate Bench Chest Supported Single Arm Rows 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Band Half Kneeling External Rotations 8 Reps Each 8 Reps Each 8 Reps Each | 8 Reps Each Waiter Walks 20 YDs Each 20 YDs Each 20 YDs Each 20 YDs Each Calta} Tall Kneeling Diagonal Band Pull Aparts 8 Reps 8 Reps 8 Reps 8 Reps Down Dogs with Elevation ond Depression |8 Reps Each 8 Reps Each 8 Reps Each - Forearm Planks with Protraction/Retraction Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 8 Reps Each 8 Reps Each 8 Reps Each = 49oe INE Rs POST YOUR PICTURES! INSTAGRAM: @MAWarriors & FACEBOOK @MassyArias #MAWarrior #MA60DAY YN All WARRIORS must submit their Day 1 and Day 60 transformation pictures to [email protected] to be eligible for the prizes. Be sure to submit Week 1 and Week 8 pictures at the end of the program.WEEK 7 DAY 1 WARM UP _ LOWER BODY WARM UP EXERCISE Reverse Lunges with OH Reach Standing Alternating Knee Hugs Shinboxes Reverse Lunges with Rotation WORKOUT LOWER BODY STRENGTH ENDURANCE fel toll ae Heels Elevated Goblet Squats Dumbbell Jump Squats Forward Bear Crawls bel ted Dumbbell Forward & Reverse Lunges Split Jumps Lateral Bear Crawls pel te a) Heels Elevated Wave Squats Dumbbell Step Ups Reverse Bear Crawls A ae 8 Reps Each Side 8 Reps Each Side 15 Reps Each Side 8 Reps Each Side MA60DAY WORKOUTS RL Alaa ed 8 Reps Each Side 8 Reps Each Side 15 Reps Each Side 8 Reps Each Side 8 Reps cam SET2 @Reps —-& Reps. 8 Reps @Reps BReps —-BReps_ «8 Reps 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each ar 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each SET2 Car) 40Reps 40 Reps 40 Reps - 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 51MA60DAY WORKOUTS WEEK 7 DAY 2 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE = rar Taba] cam SET2 SET3 DB Three-Point Rows CDISOK * 5:0:5:0 6 Reps Each 6 Reps Each 6 Reps Each Reps Each Push Ups CDISOK + 5:0:5:0 Reps Reps 6 Reps 6 Reps Band Standing Overhead ISO Holds + 1:5:1 |5 Reps Each 5 Reps Each 5 Reps Each a0 5 Reps Each Calta) Barbell Inverted Rows CDISOK * 5:0:5:0 Reps Reps S Reps S Reps DB Half Kneeling Lunge to Presses 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Band Paloff Presses * 1:5:1 5 Reps Each| 5 Reps Each 5 Reps Each 5 Reps Each Colt) SET2 Car) DB Single Arm Dead Bugs 6 Reps Each| 6 Reps Each 6 Reps Each 6 Reps Each Down Dog ISO Holds 60 Sec 60 Sec 60 Sec = Band Overhead Tricep Extensions 12 Reps Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 12Reps 12 Reps._-—«12 Reps 52MA60DAY WORKOUTS WEEK 7 DAY 3 WORKOUT TOTAL BODY AEROBIC ror) ing Walk on Treadmill 5 Minutes - Slight Incline Jog 30 Sec Rest 1 Min Slight Incline | Jog 45 Sec Rest TMin | Slight Incine Jog 60 Sec Rest 1 Min Slight Incline Jog 90 Sec Rest 1 Min Slight Incline Jog 60 Sec Rest 1 Min Slight Incline Jog 45 Sec Rest 1 Min Slight Incline Jog 30 Sec Rest 1Min | Slight Incline Walk on Treadmill 5 Minutes - Slight Incline Wall Half Kneeling ISO Holds 30SecEach | 30 Sec Each Wall Half Kneeling Windmills with Block 8 RepsEach | @RepsEach 8 Reps Each 63MA60DAY WORKOUTS WEEK 7 DAY 4 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE = rata ar) Ta) Dumbbell Step Ups 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Single Leg Hip Bridges 5 Reps Each 5 Reps Each 5 Reps Each 5 Reps Each Cot Cow Knees Elevated 12Reps 12 Reps _—«‘12Reps_-—«12 Reps. Cray Physioball Single Leg Bucks 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Single Leg Physioball Curls 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Supine Leg Sweeps 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Corto DB Forward and Reverse Lunges 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Physioball Stir the Pot 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Seated Block Rolldowns 5 Reps 5 Reps 5 Reps = Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 54MA60DAY WORKOUTS WEEK 7 DAY 5 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE = falcata Flam) | P13 SETS fa Hang with March 8Reps Each RepsEach 8RepsEach = — Dumbbell Split Position Single Arm Rows 1:3:1 |6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each DB Overhead March 30 Sec 30 Sec 30 Sec 30 Sec Palate Bench Chest Supported Single Arm Rows 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Band Half Kneeling External Rotations | 8 Reps Each 8 Reps Each 8 Reps Each | 8 Reps Each Waiter Walks 20 YDs Each 20 YDs Each 20 YDs Each 20 YDs Each Calta} Tall Kneeling Diagonal Band Pull Aparts 8 Reps 8 Reps 8 Reps 8 Reps Down Dogs with Elevation ond Depression |8 Reps Each 8 Reps Each 8 Reps Each - Forearm Planks with Protraction/Retraction Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 8 Reps Each 8 Reps Each 8 Reps Each = 55oe INE Rs POST YOUR PICTURES! INSTAGRAM: @MAWarriors & FACEBOOK @MassyArias #MAWarrior #MA60DAY YN All WARRIORS must submit their Day 1 and Day 60 transformation pictures to [email protected] to be eligible for the prizes. Be sure to submit Week 1 and Week 8 pictures at the end of the program.MA60DAY WORKOUTS WEEK 8 DAY 1 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE = fel toll ae B13) SET2 £13) Heels Elevated Goblet Squats @Reps Reps BReps_-—«B Reps. Dumbbell Jump Squats 8 Reps 8 Reps 8 Reps 8 Reps Forward Bear Crawls 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each bel ted SET2 Pam Dumbbell Forward & Reverse Lunges | Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Double Split Jumps 3 Reps Each 3 Reps Each 3 Reps Each - Lateral Bear Crawls 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Cola) S36 SET 3 Wave Squats with Jump on 5th Rep AOReps 4OReps 40 Reps. 40 Reps Dumbbell Step Ups 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Reverse Bear Crawls 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 57MA60DAY WORKOUTS WEEK 8 DAY 2 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE rar Taba] a SET2 SET3 Dumbbell Bent Over Alternating Rows _|8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Push Ups to Walkover with Block AReps Each 4 Reps Each 4 Reps Each 4 Reps Each Physioball Stir the Pot 6 Reps Each 6 Reps Each 6 Reps Each 6 Reps Each Calta) a0 SETS Prone Swimmers Reps SReps — S Reps_-—S Reps Push Up Pulses 30 Sec 30 Sec 30 Sec 30 Sec High Planks with Protraction & Retraction |8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Colt) SET2 Car) Chest Supported Y 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Band Half Kneeling External Rotations 8 Reps Each 8 Reps Each 8RepsEach = — 30 Sec 30 Sec 30 Sec 30 Sec Bear Position Shoulder Taps Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 58MA60DAY WORKOUTS WEEK 8 DAY 3 WORKOUT TOTAL BODY AEROBIC Walk on Treadmill 5 Minutes - Slight Incline Jog 30 Sec Rest 1 Min Slight Incline | Jog 45 Sec Rest TMin | Slight Incine Jog 60 Sec Rest 1 Min Slight Incline Jog 90 Sec Rest 1 Min Slight Incline Jog 60 Sec Rest 1 Min Slight Incline Jog 45 Sec Rest 1 Min Slight Incline Jog 30 Sec Rest 1Min | Slight Incline Walk on Treadmill 5 Minutes - Slight Incline Wall Half Kneeling ISO Holds 30SecEach 30 Sec Each Wall Half Kneeling Windmills with Block 8 RepsEach © Reps Each 8 Reps Each 59MA60DAY WORKOUTS WEEK 8 DAY 4 WARM UP _ LOWER BODY WARM UP EXERCISE A ae Alaa ed Reverse Lunges with OH Reach 8 Reps Each Side 8 Reps Each Side Standing Alternating Knee Hugs 8 Reps Each Side 8 Reps Each Side Shinboxes 15 Reps Each Side 15 Reps Each Side Reverse Lunges with Rotation 8 Reps Each Side 8 Reps Each Side WORKOUT LOWER BODY STRENGTH ENDURANCE belts P13 30 Reps Each 30 Reps Each 30 Reps Each 30 Reps Each 30 Sec SETS SET4 Dumbbell Bulgarian Pulses Physioball Knee Drives 30 Sec 30 Sec 30 Sec Wall Alternating Leg Lowers 8 Reps Each 8RepsEach 8 Reps Each 8 Reps Each Ca tae ae cary Dumbbell Alternating Lateral Lunges 30 Reps Each 30 Reps Each 30 Reps Each 30 Reps Each’ Heidens 8 Reps Each 8 Reps Each 8 Reps Each 8 Reps Each Wall Bugs 6 Reps Each 6RepsEach 6RepsEach 6 Reps Each Cota) ae ar Wall Linear Lunges 8 Reps Each 8RepsEach 8RepsEach 8 Reps Each Overhead High Knees 30 Sec 30 Sec 30 Sec 30 Sec Bond Poloff Shuffles 10 Reps Each 10 Reps Each 10 Reps Each 10 Reps Each Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 60MA60DAY WORKOUTS WEEK 8 DAY 5 WARM UP_ UPPER BODY WARM UP EXERCISE AA ae Alaa Foam Roll Serratus Reach 10 Reps 10 Reps Standing Arm Circles 8 Reps * Each Direction & Each 8 Reps * Each Direction & Each Single Arm Slides with Rotation 6 Reps Each 6 Reps Each Sidelying Thoracic Rotations 8 Reps Each 8 Reps Each WORKOUT UPPER BODY STRENGTH ENDURANCE = fal Ce bla 4 Slam High Plank Single Arm Shoulder Taps to Y | 6RepsEach Reps Each 6Reps Each 6 Reps Each DownDog/Dolphin/Chaturanga/Planks | 8RepsEach Reps Each 8 Reps Each 8 Reps Each Physioball ABCs Alphabet Alphabet Alphabet Alphabet CIRCUIT 2 P36] Pia) SET4 Barbell Inverted Rows 12 Reps 12Reps «12 Reps - Seal Rolls Gmapatack | 4 naps Each’ Rapaitack |g Repaeacs Extended Planks 30 Sec 30 Sec 30 Sec 30 Sec Cor) | cry ar) ar) Hang with Knee Tuck 30 Sec 30 Sec 30 Sec 30 Sec Band to Half Kneeling T Pulses 20 Reps Each 20 Reps Each 20 Reps Each — Reach Roll Lifts 6RepsEach Reps Each 6 Reps Each - Cts Ves ame Wl mel RAT a CIRCUIT BEFORE MOVING ON TO THE NEXT CIRC 61* Take your before photo before the program starts * Use a self timer or have a friend take your photos * Take full length body shots from the front, sides and back * Keep the camera away from your face if you're taking the photos of yourself in the mirror * Stand in front of a blank wall * Take your photos in a well lit area or use the Rash + Wear your pants at your hips, not your waist so we can see your stomach and smile! * Send picture collages, individual images only please * Send nude photos * Photoshop, alter, or manipulate your images * Toke photos in dark lighting + Add text, quotes, emojis, or graphics to photos (keep in mind we will always ask for your consent fo post your before and after photos online) Submit Your Photos Now! 62