Beast or Bodied | 16 Week Challenge

Dive Bombers

USD 6.00
The Dive Bomber is a great upper body and core exercise that strengthens arms, shoulders, chest, back and abdominals as well as stretching both the front and back of the body. If you've every performed a regular push-up, you will find getting into position a cinch. One thing for sure though, you are going to feel the burn in places you never knew existed.
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Abdominal Leans

USD 5.00
The Abdominal Lean is similar to that of the Russian Twist, except for the fact that we do not pivot with a primary focus on maintain balance. When you take in to consideration the movements in this exercise we will be practically performing a full body workout. It doesn't seem that way just by looking but this full body exercise will torch the calories and force the core to engage.
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Frog Pushups

USD 4.00
Quite possibly one of the toughest pushup variations on the planet is the Frog Pushups. It activates just about every muscle in your body and can range in intensity the harder your push with your legs. Your shoulders, triceps, traps, lats and thighs will take an absolute thrashing. It's one of the Beast or Bodied favorites and you will see why very soon. Good luck!
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Alternating Heel Touchers

USD 3.00
A torso inferno without a doubt. The Alternating Heel Touchers give your abdominals zero breaks. This exercise hits every single abdominal muscle you have and is great for anyone wanting the infamous V-cut. This is an absolute torso thrasher! Get ready!
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Alligator Crawls

USD 2.00
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Push Throughs

USD 1.00
Push throughs are essentially modified crunches. Rather than crunching upwards with your hands at your sides or across your chest, you pull your hands together and through your legs. In this exercise however, we keep the abs engaged by keeping our feet elevated with our knee and legs at a 90 degree angle.
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Rest

Wall Hamstring Curls

USD 6.00
The Wall Hamstring Curls target a group of muscles in the back of your thigh. These muscles function to bend your knee in conjunction with walking, running and jumping. The hamstring curl is typically used on a leg curl machine but of course we do not need gym equipment to effectively work the hamstrings. Having strong hamstrings can help stabilize specific movements and thus saves your knees in the long run.
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Front Raises

USD 5.00
The Front Raises target the shoulder muscles and is one of the most important exercises to perform when looking to gain rounded shoulders. It a great alternative to shoulder press routines and because we use resistance bands here rather than the conventional dumbbell - our muscles are under constant tension on both the eccentric and concentric movement.
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Standing Band Squats

USD 4.00
Performing Standing Band Squats is a great yet challenging way to build muscle and strength. Ideally when we perform this exercise, we target the glutes, and surrounding stabilizer muscles. Don't be surprised to see your squat increase when you hit the squat rack to perform free-weight squats.
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Seated Band Row

USD 3.00
The Seated Band Row targets the back muscles and is great for building strength, muscle and tone. Training the upper back not only assists in better posture, but can assist in movements that require extending the upper-body - for instance in boxing or mixed martial arts - there are times where you need your back muscles to perform slips, ducks, rolls or to carry a heavy load at shoulder to waist height.
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Calf Raises

USD 2.00
This exercise is great for improving ankle stability, strength, and subsequently overall balance. That’s beneficial if you do a lot of explosive movements like jumping, since your ankle is what stabilizes your leg(s) when you land. Ankle support is also crucial for heavy lower body lifts and movements that require explosivity.
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Side Swings

USD 1.00
Lets bring out the resistance bands to target, strengthen and tone those pesky obliques -- you know -- the muscles that run down your sides and contributes that V-shape. It's important to note that our obliques are part of our core and therefore assist helping with better posture AND movements that require twisting of the trunk (ie punching, extended reach and so on.)
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Rest

Rear Delt Fly

USD 8.00

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Reverse Curls

USD 7.00
Reverse Curls with a resistance band are an effective exercise for targeting the biceps brachii muscles. Ensure that you have a secure anchor point and maintain control throughout the movement for optimal results. Adjust the resistance level of the band as needed to match your strength and fitness goals.
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Iso Rear Delt Fly

USD 6.00
The Iso Rear Delt Fly with a resistance band is an effective isolation exercise for targeting the rear deltoid muscles and improving shoulder stability. Ensure that you have a secure anchor point and maintain control throughout the movement for optimal results. Adjust the resistance level of the band as needed to match your strength and fitness goals.
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Bulgarian Jump Squat

USD 5.00
Bulgarian Jump Squats are an advanced plyometric exercise that targets the quadriceps, hamstrings, glutes, and calf muscles while also improving explosive power and balance. Ensure that you have a firm and stable surface for the bench and start with a lower bench height if you are new to this exercise. As you become more proficient, you can increase the intensity by using a higher bench or adding weights. Always prioritize safety and proper form during this challenging exercise.
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Bent Over Row

USD 4.00
The Bent Over Row is a highly effective exercise for targeting the muscles of your back, particularly the lats, rhomboids, and lower back. By incorporating a resistance band into this exercise, you can further challenge your muscles and improve your strength and posture. Whether you're a beginner or an experienced fitness enthusiast, the Bent Over Row with a resistance band is a versatile and accessible exercise that can be performed virtually anywhere.
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Cross-Over Lunges

USD 3.00
Cross-Over Lunges are an effective lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. They also engage your core for stability. Remember to maintain proper form and avoid letting your knee extend past your toes during the lunges to prevent strain on your knees. Adjust the difficulty by choosing appropriate weights or increasing the number of repetitions as needed.
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T-Pushups

USD 2.00

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Iso Front Delt Raises

USD 1.00

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Knee Raises

USD 6.00

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Walkouts

USD 5.00

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Bent Knee Jacknife

USD 4.00

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Front Plank & Tap

USD 3.00

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4 Corner Pushups

USD 2.00

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Side Plank and Tap

USD 1.00

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Rest

USD 7.00
N ow is the time for rest. Take advantage of this opportunity in time to evaluate how you feel and how much time you need to rest. There is no reason to push past your physical capabilities and risk injury, which would further you from your goals. The Beast or Bodied Program is already challenging enough just at the bare minium of 15 repetitions and or 30 seconds of work time. Let's focus on our goals and always work towards being the best version of yourself you can be! Remember, never work through an injury and know the difference between being sore and being injured.
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Tricep Plank Extensions

USD 6.00
The Plank Tricep Extension requires no equipment and is one of the most effective ways to target and build muscle for the triceps. The triceps will be under tension and doing all the work in this routine - so you will definitely feel the burn as your chest and shoulders provide little to no assistance. As the name suggests, you will be in a plank and so of course the core (abdominals) will engage as you elevate and descend start to finish.
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