Monday (Aerobic) | Tuesday (TB Strength) | Wednesday (Anaerobic) | Thursday (TB Power) | Friday (ATP) | Saturday |
| Warm Up | High Knees | 3x30s | Warm Up | High Knees | 3x30s | Warm Up | High Knees | 3x30s | Warm Up | High Knees | 3x30s | Warm Up | High Knees 3x30s | Optional Active Recovery |
| Warm Up | Glute Kicks | 3x30s | Warm Up | Glute Kicks | 3x30s | Warm Up | Glute Kicks | 3x30s | Warm Up | Glute Kicks | 3x30s | Warm Up | Glute Kicks | 3x30s | |
| Warm Up | Side Shuffle Arm Swing | 3x30s | Warm Up | Side Shuffle Arm Swing | 3x30s | Warm Up | Side Shuffle Arm Swing | 3x30s | Warm Up | Side Shuffle Arm Swing | 3x30s | Warm Up | Side Shuffle Arm Swing | 3x30s | |
| A | Jog/Bike/Row (30 minutes Steady State) | A | Squat (BW/Goblet) | 3x10 | A | Bike/Run/Row | 2 minutes on/1 minute off (Six Times) | A | Medicine Ball Overhead Slam | 3x10 | A | Sprint/Bike/Row | 10s on/30s off (5 rounds) | 2 minutes rest between each round | |
| | A | Split Squat (BW/Goblet) | 3x10e | B | 10 Minutes of Steady State Bike/Run/Row | A | Medicine Ball Rainbow Slam | 3x10e | | |
| | A | Squat Jump (BW) | 3x10 | | A | Rainbow Slam Jam | 3x10 | | |
| | B | Push Up with 3s lower | 3x8 | | B | Walking Lunge (BW or Weighted ) | 3x8e | | |
| | B | Pull Up with 3s lower | 3x5 | | B | Glute Bridge (BW or Weighted) | 3x15 | | |
| | C | Right Side Plank | 3x20s | | B | Superman Hold | 3x30s | | |
| | C | Normal Plank | 3x20s | | C | Chin Up Hold | 3x15s | | |
| | C | Left Side Plank | 3x20s | | C | Wall Sit | 3x30s | | |
| | | | C | Hollow Hold | 3x30s | | |