WORKSHEET

SCULPT A

DATE / WEEK
WARM-UP
01  Push-Ups (30 Sec.)
02 Rocket Row
(16 Reps)
B

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04 T
 ouchdown Press
(16 Reps)
W/B

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05 S
 tanding Curls
(16 Reps)
W/B

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06 L
 auncher Kickback
(16 Reps)
W/B

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09 Sawyer Chin Pull

(16 Reps)
B

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10 S
 ide Step Squat
(16 Reps)

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03 S
 kier Squats
(16 Reps)

07 S
 tep Back Lunges
(16 Reps)
08 W
 alking Push-Ups
(30 Sec.)

11 D
 eep Swimmer Press
(16 Reps)
W/B

12 R
 ocket Launcher Curls
(8 Reps RT, 8 Reps LT)
W/B

13 T
 riceps Kickdowns
(16 Reps)
B
14 K
 ayak Back Lunge
(16 Reps)
Weights Optional

COOLDOWN

RT

LT

R = REPS | W = WEIGHT | B = BAND

2014 Beachbody, LLC. All rights reserved.

WORKSHEET

SCULPT B

DATE / WEEK
WARM-UP
01 P
 ush-Ups (30 Sec.)
02 R
 ocket Row
(16 Reps)
W/B

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LT

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12 7/7/7 (21 Reps)

W/B

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13 C
 hair Dips (30 Sec.)

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03 F
 ighter Stance Squats
(8 Reps RT, 8 Reps LT)
04 T
 humbs-Up Flys
(16 Reps)
W/B
05 C
 url Hammer Combo
(16 Reps)
W/B
06 L
 auncher Kickbacks
(16 Reps)
W/B
07 S
 ide Lunge, Squat
(16 Reps)

08 Sand Crab Push-Ups (30 Sec.)

09 I so Rocket Row
(8 Reps RT, 8 Reps LT)
W/B
10 F
 ighter Hoppers
(16 Reps)
11 S
 carecrow Press
(16 Reps)
W/B

14 S
 ide Back Lunges
(8 Reps RT, 8 Reps LT)
Weight Optional
15 The Crab Special (30 Sec.)
16 R
 enegade Rows
(16 Reps)
W/B
17 P
 ogo Fighters
(16 Reps)
18 B
 atman Flys
(16 Reps)
W/B
19 B
 alance Curls
(8 Reps RT, 8 Reps LT)
W/B
20 L
 eg-Up Dips
(15 Sec. RT, 15 Sec. LT)
21 Runner Lunges (40 Sec.)

COOLDOWN

R = REPS | W = WEIGHT | B = BAND

2014 Beachbody, LLC. All rights reserved.

WORKSHEET

SCULPT C

DATE / WEEK
WARM-UP
01 Punch Push-Ups (40 Sec.)
02 Hero Row
(8 Reps RT & LT)
B

RT

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03 Hop Squats (16 Reps)

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04 A
 rch Presses (16 Reps)
W/B

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05 P
 reacher Curls
(8 Reps RT & LT)
W/B

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06 F
 16 Hammer Kicks
(8 Reps RT & LT)
W/B

RT

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LT

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10 Lateral Squat Jumps (16 Reps)

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11 B
 alance Arch Press
(8 Reps RT & LT)
W/B

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07 Sweeping Crescent
Lunge (8 Reps RT & LT)
08 4 Point Push-Ups (60 Sec.)
09 P
 ress Backs (16 Reps)
B

12 S
 upine Curls (16 Reps)
B
13 B
 ack Stabbers (16 Reps)
W/B
14 Warrior 3 Lunges
(8 Reps RT & LT)

15 Bird Dog Crunch Push-Ups (60 Sec.)

16 B
 alance Row
(8 Reps RT & LT)
B

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17 The Rockette
(8 Reps RT & LT)

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18 Diving Dolphins (16 Reps)

19 E
 ccentric Combo Curl
(16 Reps)
W/B
20 E
 ccentric Triceps Ext.
(8 Reps RT & LT)
W/B

RT

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21 Warrior 2, Moon
(8 Reps RT & LT)

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COOLDOWN

R = REPS | W = WEIGHT | B = BAND

2014 Beachbody, LLC. All rights reserved.

WORKSHEET

SPEED SCULPT

DATE / WEEK
WARM-UP
01 Push-Ups (40 Sec.)
02 Seated Band Row
(16 Reps)
B
03 M
 ountain Squats
(8 Reps RT, 8 Reps LT)
W

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LT

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04 P
 ike Press Push-Ups
(16 Reps)
05 E
 ccentric Band Curls
(16 Reps)
B
06 F
 orearm Balance
Kickback
(8 Reps RT, 8 Reps LT)
W/B
07 S
 aunders Spin Lunge
(16 Reps)

08 Push-Ups (50 Sec.)

09 R
 ow Your Boat
(16 Reps)
B
10 Hoppy Squats (30 Sec.)
11 U
 pright Row Press
(16 Reps)
W/B
12 Plank Kickbacks
(8 Reps RT, 8 Reps LT)
W/B

13 C
 urls (40 Sec.)
W/B
14 L
 unge, Chair
(60 Sec.)

COOLDOWN

R = REPS | W = WEIGHT | B = BAND

2014 Beachbody, LLC. All rights reserved.