Copyright 2012 by Rob KIng. Copyright 2012 by Rob King. All rights reserved.

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2 Copyright 2012 by Rob KIng Copyright 2012 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown without prior written permission from the author. The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

3 4 Minute Cardio Blast 40 Jumping Jacks 30 Squats 20 lunges 10 Knee Grab Sit-ups 10 Push-ups 20 bicycle crunches 30 high knees 40 Mountain Climbers

4 Jump Around 50 Jumping Jacks 25 Squat Jumps 10 Vertical Jumps 50 Parachute Lunges 25 Lateral Jumps (side to side)

5 Arm and Core Burn 10 Push-ups 30 sec. front plank on arms 25 Knee grab sit-ups 30 sec front plank from elbows 25 bicycle crunches 100 arm circles (50 front, 50 back) Repeat 3 times

6 Push-ups 10 Knee Grab sit-ups 15 Squats 5 Spiderman Push-ups 10 Alternating Lunges 15 Leg Raises Repeat 5 times

7 Skinny Jean Challenge 30 Bicycle Crunches 20 Body Weight Squats 20 Parachute Lunges 30 Mountain Climbers 20 Frog Jumps 20 Speed Skaters

8 Total Body Blast 100 Jumping Jacks 50 Bicycle Crunches 30 squats 10 push-ups 30 leg lifts 30 second iso squat Repeat 3 times

9 Legs, Legs, Legs 30 squats 40 lunges 30 Calf raises 100 Jumping Jacks 50 sumo squats 40 lunges 30 squats

10 booty blast 50 Squats 30 Walking Lunges 20 Jump Squats 30 Side Lunges 50 Bridges 50 High Knees Repeat 3 Times

11 Hardcore 20 knee grab sit-ups 30 bicycle crunches 10 V sit-ups 15 lying leg raises 30 second side plank 30 second other side plank Rest 45 Seconds, and repeat 3 times

12 Full Body Destroyer 50 Jumping Jacks 10 push-ups 20 Parachute lunges 20 mountain climbers 20 knee grab sit-ups 30 second plank Rest for 60 seconds, repeat

13 20/30 20 Prisoner Squats 30 second side plank 20 push-ups 20 Mountain climbers 30 second other side plank 20 diamond push-ups Rest 60 seconds, and repeat

14 360 Rep Challenge 30 Glute bridges 30 knee grab sit-ups 30 toe touches 30 hindu squats 30 Russian Twists 30 plank push-ups Repeat 3 times

15 High Intensity 10 Push-ups 30 Knee grab sit-ups 10 mountain climbers 60 second plank hold 10 lunges each leg Rest 45 seconds, and Repeat

16 total Body Circuit 30 Jumping Jacks 30 Arm Crosses 20 Prisoner Squats 20 Push-ups 30 seconds plank 20 leg raises Rest 45 seconds, repeat

17 Lean Legs Inch worms 10 Lunges each leg 10 pistol squats 10 calf raises each leg Rest 45 seconds and repeat 3 times

18 Upper Body Count Down 10 incline push-ups off the wall 10 push-ups 9 incline push-ups off the wall 9 push-ups 8 incline push-ups off the wall 8 push-ups Continue down the line until you reach 0

19 300 Rep Challenge 40 squats 30 knee grab sit-ups 20 push-ups 10 parachute lunges 30 seconds high knees Repeat 3 times

20 Cardio Burn 15 Prisoner Squats 40 Jumping Jacks 40 secondsplank 15 glute bridge 15 push-ups 30 seconds each side plank 15 sumo squats Rest 1 minute, repeat 3 times

21 Body Weight Circuit 20 Squats 15 Push-ups 30 seconds plank 20 seconds each side plank 45 seconds wall sit 15 knee grab sit-ups 10 Mountain climbers Rest 1 minute, repeat 3 times

22 Fast and Furious 10 Squat Jumps 20 Squats 10 push-ups 30 seconds mountain climbers 15 parachute lunges 1 min plank hold Repeat 3 times, alternating between front and side plank each time

23 Lower Body Burn 20 squats 30 lunges 40 calf raises 50 second wall sit 100 jumping Jacks 50 second wall sit 40 sumo squats 30 leg raises 20 squats

24 Butt Kicker 50 Jumping Jacks 30 seconds run in place 15 seconds high knees 15 butt kickers 10 lunges each leg 10 jump squats 15 squats 30 second wall sit 25 push-up

25 core chaos 30 Jumping Jacks 40 Russian Twists 20 Knee grab sit-ups 30 second side plank each side 20 bicycle crunches 30 Jumping Jacks 20 Mountain Climbers 10 side leg lifts each leg 30 Russian Twists 30 second side plank each side 30 knee grab sit-ups

26 Circle Up 100 Jumping Jacks 20 Push-ups 100 Arm Circles (50 each direction) 20 Jump Squats Leg Raise Alphabet 1 Min wall Sit Repeat 3 times, resting as needed

27 Ab-solutely Perfect 50 Knee grab sit-ups 15 push-ups 1 min plank 30 second side plank 1 min glute bridge hold 15 push-ups 1 min plank 30 second other side plank 50 knee grab sit-ups 1 min plank 2 min glute bridge hold 50 knee grab sit-ups

28 500 Rep Challenge 100 squats 100 jumping jacks 100 Lunges 50 knee grab sit-ups 50 push-ups 100 speed skaters 100 Mountain climbers

29 Total Body Conditioning 20 Second Jump Squats 30 seconds Inch Worm 20 Push-ups 30 Mountain Climbers 20 Seconds High Knees 30 seconds side plank 20 Walking Lunges 30 squats 20 seconds Bottom push-up hold 30 seconds other side plank

30 50 plus 50 jumping jacks 50 high knees 50 squats 50 mountain climbers 50 jump squats 50 squats with a kick 50 push-ups 50 knee grab sit-ups 50 lunges 50 calf raises

31 Total Body Tune Up 50 jumping jacks 20 Reverse lunges 10 knee grab sit-ups 20 squats 60 sec plank 10 sumo squats 40 jumping jacks 20 sec Mountain climbers 25 push ups 30 sec side plank 30 sec other side plank

32 Core Values 30 sec jumping jacks 25 knee grab sit-ups 25 squats 30 sec parachute lunges 25 bicycle crunches 25 push-ups 30 sec squat jumps 25 toe touches 25 russian twists

33 Super Squats 60 jumping jacks 45 lunges 60 sec jump squats 45 squats with a kick 60 sec mountain climbers 45 glute bridges 60 sec pulse squats 45 high knees

34 Dirty Dozen 25 jumping jacks 25 push-ups 25 squats 25 reverse lunges 25 knee grab sit-ups 25 high knees 25 forward arm circles 25 backwards arm circles 25 Mountain Climbers 25 speed skaters 25 sec side plank 25 sec other side plank

35 Max Effort Cardio 2 min Jump Rope 10 push-ups 10 knee grab sit-ups 30 sec. plank 2 min. high knees 10 lunges each leg 10 reverse lunges each leg 30 sec. bicycle crunches 2 min jumping jacks 10 squats 10 jump squats 30 sec toe touches

36 Cardio Blast 30 Jumping Jacks 10 T push-ups 30 Squats 30 Knee grab sit-ups 30 Mountain Climbers 20 Push-ups 20 Lunges 40 Russian Twists Repeat 3 times

37 20/10 s Bulgarian Split Squat Mountain Climbers Squat with a kick High Knees Side Plank with reach under Perform each exercise for 20 seconds Rest 10 seconds Repeat 5 x before moving to the next exercise

38 10 Minute Fat Attack 1 min. High Knees 1 min. Push-ups 1 min. Knee Grab Sit-ups 1 min. Jumping Jacks 1 min. Squats 1 min. Side Plank (30 seconds each side) 1 min. Mountain Climbers 1 min. Reverse Lunge 1 min. Wall Sit 1 min. side lunges (30 seconds each side)

39 100 REP countdown 100 Squats 90 Reverse Lunges 80 Single leg deadlifts 70 Mountain Climbers 60 Glute Bridges 50 Calf Raises 40 Hindu Squats 30 Parachute Lunges 20 Jump Squats 10 Side Lunges

40 Upper Body Burn 10 Diamond Push-ups 10 Pike Push-ups 10 Spiderman Push-ups 9 Diamond Push-ups 9 Pike Push-ups 9 Spiderman Push-ups Continue with 8, 7,6,5,4,3,2,1

41 Glam Glutes 50 Squats 30 Walking Lunges 20 Jump Squats 30 Side Lunges 50 Glute Bridges 50 High Knees Repeat 3 Times

42 Ultimate Total Body 15 Hindu Squats 10 Jump Squats 5 Spiderman Push-ups 30 second side plank 50 Jumping Jacks 30 Second other side plank 5 double leg raises 10 Parachute Lunges 15 Speed Skaters

43 Count Em Down 10 Jumping Jacks 10 Push-ups 10 Squats 10 Knee Grab Sit-ups 9 Jumping Jacks 9 Push-ups 9 Squats 9 Knee Grab Sit-ups Continue to count them down until 8, 7, 6, 5,4 3, 2,1

44 Count Em Down 50 Jumping Jacks 40 High Knees 30 squats 20 side lunges 10 knee grab sit-ups 10 squats with a kick 20 Push-ups 30 glute bridge 40 Mountain Climbers 50 seconds Sprinting in place

45 About the Author Rob is Entrepreneur, Author, & Fitness Educator. at 38 Years Old He Has Created Numerous Successful Business's, Coached Thousands On How To Improve Their Fitness, Health & Lifestyle. He Was Also The Creator of Ripped in 42-6 Week Transformation Program & Has Written Over 10 Books On Health & Fitness. Creator Of Rippedin42, Builtin42, Transformin42 & StrongHERin42 Owner Heavyweights Supplements & Heavyweights Training Center -> Certified Personal Trainer -> Certified CPPS Level 1 Coach -> Certified Turbulence Trainer -> Training For Warriors Level I & II -> Poliquin Bio-Sig Level I