# 12.3E: Exercises

### Practice Makes Perfect

Exercise (PageIndex{17}) Graph Exponential Functions

In the following exercises, graph each exponential function.

1. (f(x)=2^{x})
2. (g(x)=3^{x})
3. (f(x)=6^{x})
4. (g(x)=7^{x})
5. (f(x)=(1.5)^{x})
6. (g(x)=(2.5)^{x})
7. (f(x)=left(frac{1}{2} ight)^{x})
8. (g(x)=left(frac{1}{3} ight)^{x})
9. (f(x)=left(frac{1}{6} ight)^{x})
10. (g(x)=left(frac{1}{7} ight)^{x})
11. (f(x)=(0.4)^{x})
12. (g(x)=(0.6)^{x})

1.

3.

5.

7.

9.

11.

Exercise (PageIndex{18}) Graph Exponential Functions

In the following exercises, graph each function in the same coordinate system.

1. (f(x)=4^{x}, g(x)=4^{x-1})
2. (f(x)=3^{x}, g(x)=3^{x-1})
3. (f(x)=2^{x}, g(x)=2^{x-2})
4. (f(x)=2^{x}, g(x)=2^{x+2})
5. (f(x)=3^{x}, g(x)=3^{x}+2)
6. (f(x)=4^{x}, g(x)=4^{x}+2)
7. (f(x)=2^{x}, g(x)=2^{x}+1)
8. (f(x)=2^{x}, g(x)=2^{x}-1)

1.

3.

5.

7.

Exercise (PageIndex{19}) Graph Exponential Functions

In the following exercises, graph each exponential function.

1. (f(x)=3^{x+2})
2. (f(x)=3^{x-2})
3. (f(x)=2^{x}+3)
4. (f(x)=2^{x}-3)
5. (f(x)=left(frac{1}{2} ight)^{x-4})
6. (f(x)=left(frac{1}{2} ight)^{x}-3)
7. (f(x)=e^{x}+1)
8. (f(x)=e^{x-2})
9. (f(x)=-2^{x})
10. (f(x)=2^{-x-1}-1)

1.

3.

5.

7.

9.

Exercise (PageIndex{20}) Solve Exponential Equations

In the following exercises, solve each equation.

1. (2^{3 x-8}=16)
2. (2^{2 x-3}=32)
3. (3^{x+3}=9)
4. (3^{x^{2}}=81)
5. (4^{x^{2}}=4)
6. (4^{x}=32)
7. (4^{x+2}=64)
8. (4^{x+3}=16)
9. (2^{x^{2}+2 x}=frac{1}{2})
10. (3^{x^{2}-2 x}=frac{1}{3})
11. (e^{3 x} cdot e^{4}=e^{10})
12. (e^{2 x} cdot e^{3}=e^{9})
13. (frac{e^{x^{2}}}{e^{2}}=e^{x})
14. (frac{e^{x^{2}}}{e^{3}}=e^{2 x})

1. (x=4)

3. (x=-1)

5. (x=-1, x=1)

7. (x=1)

9. (x=-1)

11. (x=2)

13. (x=-1, x=2)

Exercise (PageIndex{21}) Solve Exponential Equations

In the following exercises, match the graphs to one of the following functions:

1. (2^{x})
2. (2^{x+1})
3. (2^{x-1})
4. (2^{x}+2)
5. (2^{x}-2)
6. (3^{x})

1. Figure 10.2.37

2. Figure 10.2.38

3. Figure 10.2.39

4. Figure 10.2.40

5. Figure 10.2.41

6. Figure 10.2.42

1. f

3. a

5. e

Exercise (PageIndex{22}) Use Exponential Models in Applications

In the following exercises, use an exponential model to solve.

1. Edgar accumulated $(5,000) in credit card debt. If the interest rate is (20)% per year, and he does not make any payments for (2) years, how much will he owe on this debt in (2) years by each method of compounding? 1. compound quarterly 2. compound monthly 3. compound continuously 2. Cynthia invested$(12,000) in a savings account. If the interest rate is (6)%, how much will be in the account in (10) years by each method of compounding?
1. compound quarterly
2. compound monthly
3. compound continuously
3. Rochelle deposits $(5,000) in an IRA. What will be the value of her investment in (25) years if the investment is earning (8)% per year and is compounded continuously? 4. Nazerhy deposits$(8,000) in a certificate of deposit. The annual interest rate is (6)% and the interest will be compounded quarterly. How much will the certificate be worth in (10) years?
5. A researcher at the Center for Disease Control and Prevention is studying the growth of a bacteria. He starts his experiment with (100) of the bacteria that grows at a rate of (6)% per hour. He will check on the bacteria every (8) hours. How many bacteria will he find in (8) hours?
6. A biologist is observing the growth pattern of a virus. She starts with (50) of the virus that grows at a rate of (20)% per hour. She will check on the virus in (24) hours. How many viruses will she find?
7. In the last ten years the population of Indonesia has grown at a rate of (1.12)% per year to (258,316,051). If this rate continues, what will be the population in (10) more years?
8. In the last ten years the population of Brazil has grown at a rate of (0.9)% per year to (205,823,665). If this rate continues, what will be the population in (10) more years?

1.

1. $(7,387.28) 2.$(7,434.57)
3. $(7,459.12) 3.$(36,945.28)

5. (223) bacteria

7. (288,929,825)

Exercise (PageIndex{23}) Writing Exercises

1. Explain how you can distinguish between exponential functions and polynomial functions.
2. Compare and contrast the graphs of (y=x^{2}) and (y=2^{x}).
3. What happens to an exponential function as the values of (x) decreases? Will the graph ever cross the (x)-axis? Explain.

## Self Check

a. After completing the exercises, use this checklist to evaluate your mastery of the objectives of this section.

b. After reviewing this checklist, what will you do to become confident for all objectives?

## 30+ Min WORKOUTS

Do the following circuit as many times as possible in 20 minutes, resting only when needed.
1A) DB Row (8/side)
1B) KB or DB Swings (20)
1C) Decline Pushup (2 reps short of failure – so if you can do 20 reps, then you’ll stop at 18

No-Equipment Option
Do the following circuit as many times as possible in 20 minutes, resting only when needed.
1A) Bodyweight Row or Stick-up (15)
1B) Total Body Extension (20)
1C) Decline Pushup or Pushup (2 reps short of failure)
———————————————————
23/4/17

Do the following superset as many times as possible in 20 minutes resting only when needed. Choose a weight in which you can lift for 12 reps for both exercises. Once the 20 minutes are up, rest 1 minute and move into the Finisher.
1A) Snatch-Grip Deadlift or DB Squat (8)
1B) 1-Arm DB Incline Chest Press (8/side)

2) Total Body Extension (30 seconds), rest 30 seconds
Do the above 6 times

No-Equipment Option
Do the following superset as many times as possible in 20 minutes resting only when needed. Choose a weight in which you can lift for 12 reps for both exercises. Once the 20 minutes are up, rest 1 minute and move into the Finisher.
1A) Bodyweight Triple Squat (8)
1B) 1-Arm Switch Pushup or Elevated Pushup (8/side)

Do the following circuit 6 times, resting for 1 minute after each circuit.
1A) Barbell Squat or Goblet Squat (6)
1B) DB Chest-Supported Row (6)
1C) DB Chest Press (6)

Finisher
Do the following 4 times, resting for 20 seconds after each set
2) Hanging Leg Raise (8)

No-Equipment Option
Do the following circuit 6 times, resting for 1 minute after each circuit.
1A) Bodyweight Split Squat (1-1/2 rep style) (6/side)
1B) Bodyweight Row (8 – but squeeze your shoulder blades for 2 seconds at the end of each rep)
1C) Spiderman Pushup (6/side)

Do the following resting only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise.
Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher.
1A) DB Reverse Lunge (1/side, 2/side, etc., etc.)
1B) DB Incline Chest Press (1, 2, etc., etc.)
1C) DB Row (1/side, 2/side, etc., etc.)

Finisher
Do the following, resting when needed.
2) Jumping Jacks (100)

No-Equipment Option
Do the following resting only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise.
Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher.
1A) Bodyweight Reverse Lunge (1/side, 2/side, etc., etc.)
1B) Plank to Pushup (1, 2, etc., etc.)
1C) Stick-up or Bodyweight Row (1, 2, etc. etc.)

Do the following superset as many times as possible in 10 minutes, resting when needed. If your form breaks down, you must stop and rest. After the 10 minutes are up, rest 2 minutes and move into 2A.
1A) Stick-up (15)
1B) Narrow-Stance Bodyweight Squat (15)

Do the following superset as many times as possible in 10 minutes, resting when needed. If your form breaks down, you must stop and rest.
2A) Kneeling Pushups (12)
2B) Waiter’s Bow (10)

Then:
Do the following superset as many times as possible in 10 minutes, resting when needed. If your form breaks down, you must stop and rest. After the 10 minutes are up, rest 2 minutes and move into 2A.
1A) Stick-up (15)
1B) Narrow-Stance Bodyweight Squat (15)

Do the following superset as many times as possible in 10 minutes, resting when needed. If your form breaks down, you must stop and rest.

1 burpee
2 body weight squats
3 kettlebell swings
Then, go back to the top and ‘climb the ladder’!
Meaning you’ll do:
2 burpees
4 body weight squats
6 kettlebell swings
Then:
3 burpees
6 body weight squats
9 kettlebell swings
And continue in this fashion until you get to 10 burpees, 20 body weight squats, and 30 kettlebell swings. Complete the workout as fast as possible. 20 minute time limit.

Then:
jumping jacks
push ups
reverse lunges
knee-to-elbow mountain climbers
KB swings
Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.

Then:
KB Swings (two hand, one hand, or hand-to-hand – your choice)
Push Ups (“regular” for guys, knees for gals)
Body Weight Squats
Plank Hold (60 seconds)
Jumping Jacks
Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds. Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score

Do the following superset 4 times, resting for 1 minute after each superset.

1A) *DB Romanian Deadlift/Reverse Lunge Combo (6)
1B) Goblet Step-up (8/side)

*This is when you do a Romanian Deadlift, then return to the starting position. You then do 1 rep per side on the DB Reverse Lunge. You do this 6 times.
Do the following superset 4 times, resting for 1 minute after each superset.

Do the following superset 4 times, resting for 1 minute after each superset.

1A) *Waiter’s Bow/Bodyweight Reverse Lunge Combo (6)
1B) Bodyweight Step-up (8/side)

*This is when you do a Waiter’s Bow, then return to the starting position. You then do 1 rep per side of the Bodyweight Reverse Lunge. You do this 6 times.

Do the following superset 4 times, resting for 1 minute after each superset.

2A) Bodyweight Renegade Row (12/side), *rest 30 secs
2B) Close-Grip Pushup (15)

You will need a little rest because the Bodyweight Renegade Row challenges your shoulders, too.
—————————————-

Do the following circuit as many times as possible in 20 minutes, resting only when needed. Remember, if your form breaks down, you MUST stop and rest!

Do the following circuit as many times as possible in 20 minutes, resting only when needed. Remember, if your form breaks down, you MUST stop and rest!

1A) Bodyweight Reverse Lunge (10/side)
1B) Kneeling Pushup (15)
1C) Bodyweight Iron Cross (20 secs)
1D) Total Body Extension (15)
—————————————-

Do the following circuit as many times as possible in 20 minutes, resting only when needed. Once the 20 minutes are up, rest 1 minute and move into the finisher.

1A) DB Squat & Press (8)
1B) Burpee/Chin-up Combo (no pushup) (8)
1C) Pushup/X-Body Mountain Climber Combo (10)

Finisher
Do the following ONE time, resting when needed.

Do the following superset as many times as possible 10 minutes, resting when needed. After the 10 minutes are up, move into the finisher.

1A) DB High Pull (6/side)
1B) DB Jump Squat (6)

Finisher:
Do the following, resting as needed. Do NOT go into exercise 3 until all reps of 2 are done. This is NOT a superset.

2) Explosive Pushup (30)
3) 1-Arm KB or DB Swings (100/side)

No-Equipment Option
Do the following superset as many times as possible 10 minutes, resting when needed. After the 10 minutes are up, rest 1 minute and move into the finisher.

1A) Bodyweight Iron Cross (20 secs)
1B) Jump Squat (6)

Finisher:
Do the following, resting as needed. Do NOT go into exercise 3 until all reps of 2 are done. This is NOT a superset.
2) Explosive Pushup (30)
3) Total Body Extension (200)

Do the following superset as many times as possible in 20 minutes, resting when needed. In the first superset, you’ll do 1 rep of each exercise. In the next superset, you’ll do 2 reps. Continue in this fashion until 20 minutes are up, then move into the finisher.

1A) Chin-up or Strap Row (1, 2, etc., etc.)
1B) KB or DB Snatch (1/side, 2/side, etc., etc.)

Finisher:
Do the following superset as many times as possible in 5 minutes, resting only as needed.

2A) Burpee (5)
2B) Skater Hops (5/side)

No-Equipment Option
Do the following superset as many times as possible in 20 minutes, resting when needed. In the first superset, you’ll do 1 rep of each exercise. In the next superset, you’ll do 2 reps. Continue in this fashion until 20 minutes are up, then move into the finisher.
1A) Stick-up (1, 2, etc., etc.)
1B) Total Body Extension (1, 2, etc., etc.)

Finisher:
Do the following superset as many times as possible in 5 minutes, resting only as needed.

2A) Burpee (5)
2B) Skater Hops (5/side)

Do the following circuit 6 times, resting for 1 minute after each circuit.

1A) DB Split Squat (15/side)
1B) DB Squeeze Press (20)
1C) DB Row (15/side)

No-Equipment Option
Do the following circuit 6 times, resting for 1 minute after each circuit.
1A) Prisoner Split Squat (15/side)
1B) Close-Grip Pushup (2 reps short of failure)
1C) Stick-up (15)

Do the following superset as many times as possible in 25 minutes, resting only as needed. Use a weight in which you can lift for 15 reps.
1B) 1-Arm DB Incline Chest Press (10/side)
No-Equipment Option
Do the following superset as many times as possible in 25 minutes, resting only as needed.
1A) Prisoner Triple Squat (15)
1B) T-Pushup (6/side)

Do the following resting only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise.
Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher.

1A) DB Reverse Lunge (1/side, 2/side, etc., etc.)
1B) DB Incline Chest Press (1, 2, etc., etc.)
1C) DB Row (1/side, 2/side, etc., etc.)

Finisher
Do the following, resting when needed.
2) Jumping Jacks (100)

No-Equipment Option
Do the following resting only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise.
Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher.

1A) Bodyweight Reverse Lunge (1/side, 2/side, etc., etc.)
1B) Plank to Pushup (1, 2, etc., etc.)
1C) Stick-up or Bodyweight Row (1, 2, etc. etc.)

Finisher
Do the following, resting when needed.
2) Jumping Jacks (100)

Work 30 seconds at each station (exercise) for 4 rounds – rest 60 seconds between each round (20:00)

• Hindu Push-ups
• Jumping Pull-up To Negative
• Single Unders
• Lying Leg Raise
• Eccentric Push-ups
• Bodyweight Squats

Perform 30 seconds of work followed by 20 seconds of rest for 5 rounds (16.40)

• Eccentric Push-ups
• Side Stepping Squats
• Turkish Sit-up, right
• Turkish Sit-up, Left

For 20 minutes perform as many rounds as possible (20.00)

• 10 Alternating Reverse Lunges
• 10 x 1-Arm Cheat Curls, Right
• 10 x 1-Arm Cheat Curls, Left
• 10 Plank Up Downs

Work 30 seconds at each station (exercise) for 4 rounds—rest 90 seconds between each round (20:00)

• Body Row
• Down Dog To Up Dog
• Jumping Jacks
• Reverse Crunches
• Kneeling Push-up
• Face The Wall Squat

Perform as many rounds as possible in 20 minutes (20.00)

• 10 x 1-Leg Shin Taps, Right
• 10 x 1-Leg Shin Taps, Left
• 5 Touch Jumps
• 25 Jumping Jacks
• 10 Face The Wall Squats
• 5 Touch Jumps
• 25 Jumping Jacks

Do the following circuit 3 times, resting as shown. After your 3rd circuit, move into the finisher.

1A) Bodyweight Split Squat (Left Side) (40 secs), rest 20 secs
1B) Bodyweight Split Squat (Right Side) (40 secs), rest 20 secs
1C) Decline Pushups or Close-Grip Pushups (40 secs), rest 20 secs
1D) Jumping Jacks (40 secs), rest 20 secs

Finisher:
Do the following superset as many times as possible in 3 minutes, resting only as needed.
2A) Jump Squat (3 reps)
2B) Mountain Climbers (6 reps per side)

1A) Lying Hip Extensions (30 secs), rest 30 secs
1B) Incline Pushups or Wall Pushups (30 secs), rest 30 secs
1C) Jumping Jacks (30 secs), rest 30 secs

Finisher:
2A) Bodyweight Squat (3)
2B) Mountain Climbers (6/side)

– Go through 2 times with no rest between exercises.
– Rest 20 seconds between circuits.
– Prisoner Squat – 20 seconds
– Pushup or Kneeling Pushup – 20 seconds
– Stability Ball Leg Curl – 20 seconds
– Band Pull – 20 seconds

Metabolic Resistance Training Circuit #1

1A) Dumbbell (DB) Goblet Step-Up – 30 seconds per side
– 15 seconds rest/transition.
1B) T-Pushup (alternating sides) – 30 seconds
– 15 seconds rest/transition.
1C) KB (Kettlebell) or DB Swing – 30 seconds
– Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

Metabolic Resistance Training Circuit #2

2A) 1-Arm DB Squat & Press – 40 seconds per side
– 20 seconds rest/transition.
2B) DB Renegade Row (alternating) – 40 seconds
– 20 seconds rest/transition.
2C) Suspension Y’s or DB Rear-Delt Raise – 40 seconds
– 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up – 40 seconds
– Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

Metabolic Bodyweight Finisher

-3A) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
-3B) Jumping Jacks – 20 on, 10 off x 2 rounds
-3C) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
-3D) Jumping Jacks – 20 on, 10 off x 2 rounds

7-Minutes – As many rounds as possible of the exercises below (get your body MOVING):

-Bodyweight Squats: 10 reps
-Pushups: 10 reps

After the 7-minutes is up, rest 2-minutes and complete:

40-seconds ON, 20-seconds REST interval of the exercises below. Complete 5 rounds.

-Alternating Lunges
-Reach Through Pushups
-Burpees

Do the following circuit 4 times, resting for 2 minutes after each circuit.

1A) Eccentric Barbell Squat (8 reps) – Take 3 seconds to go down and 1 second to come up
1B) Pullup with Knee-up (2 reps short of failure)
1C) Decline Spiderman Pushup (1 rep short of failure)

Then, do the following 4 times, resting for 40 seconds after each set.

Then, you’ll knock out some treadmill intervals…

Run as hard as you safely can for 30 seconds, then recover by decelerating to a slow rate for 40 seconds. That’s 1 interval.
Do this 6 times.

Replace the BB Squats with Goblet Squats or Bodyweight Squats.
Replace the Pullup with Knee-up with DB Rows (do 5 reps per side).
Replace the Decline Spiderman Pushups with regular or Kneeling Pushups

Replace the Treadmill Intervals with Jumping Jacks (Do 30 secs of Jumping Jacks followed by 40 seconds of rest).

21-Minute Amazing Abs Challenge
• 10 Spiderman Pushups
• 10 Bodyweight Squats w/ 5 second hold at bottom
• 10 Bodysaws
• 10 Scissor Kicks
As many rounds as possible in 21 minutes, only rest when necessary.

1A) Bulgarian Split Squat x 8 reps

1B) Push-up (sub: Incline or wall) x 12 reps

2A) Prisoner Squat x 10 reps

2B) Bodyweight row x 10 reps

Each superset (i.e. 1A & 1B) is done 3 times with no rest between exercises A & B, but with a 30 second rest after B before you repeat the superset.

Take 15-minutes to complete the circuit below. Really focus on contracting the muscles on each rep. Don’t rush through this. The goal is to have perfect form throughout and really FEEL the muscles working. Rest as needed.

1A) Bulgarian Split Squats: 15, 12, 9, 6, 9, 12, 15 reps
1B) Dive Bomber Push-ups: 15, 12, 9, 6, 9, 12, 15 reps

Once finished, rest 2-3 minutes then complete as many rounds as possible of the exercises below in 15-minutes.

Bodyweight Squats: 15 reps
Push-ups: 15 reps
Sit-ups: 15 reps

Once finished, rest 2-3 minutes then complete the optional finisher:

20-seconds on, 10-seconds rest of sprints in place (repeat 8 rounds or 4-minutes)

As you can see, we are separating our workout into parts.

Part one is all about strength, part two is all about muscular endurance and pushing our cardio, and part three is straight up intensity.

Do each exercise for 20 seconds, rest 10 seconds between moves. Repeat sequence twice:

— spiderman climbs (aka crab crawls)

2 – Skill work / practice

It’s a great time to practice any high skill moves while you are FRESH. Do this for 3-5 minutes.

3 – Main workout

Two pairs of movements… alternate back and forth between the two exercises in each pair… do 8-12 reps of each exercise… rest for about as long as it takes you to complete each set (1:1 work to rest ratio)… do three to four rounds of each:

(1A) Handstand push ups with static hold at end of set

For this one, until you can get a good 8 reps, you can do just a few, and then hold at the top for another 15-20 seconds … you could also do wall walks, or pike presses, or any other HSPU progression

(1B) Box jumps on a park bench. Make sure you STEP down. Never, EVER rebound jump. You seriously increase the risk of injuring your Achilles.

(2A) Overhand thumbless grip body weight rows

(2B) Single leg squat standing on picnic table bench (off leg hangs off side and reaches towards the ground)

4 – Finish with sprints…

You’ll do six to eight 100 yard sprints, building up the intensity and speed with each one … and rest about 30 seconds between each one.

5 – Static stretch

Tight muscle groups for 3-5 minutes

Do the following circuit twice, resting for 30 seconds between circuits.

SCREACH (Spiderman Climb with a Reach) (3/side)

Do the following circuit as many times as possible in 15 minutes, resting only when needed. Once the 15 minutes are up, rest 1 minute and move into 2A.

1A) DB Piston Row (6/side)

1B) Goblet Walking Lunge (8/side)

1C) Alternating DB Chest Press (12/side)

Do the following circuit 3 times, resting only when needed.

Choose a weight in which you can lift for 4-6 more reps than prescribed on 2A and 2C. Try your best to not rest at all. Beat your time each week if possible!

2A) DB Front Squat (12)

2B) Stability Ball or Ab Wheel Rollout (12) or Mountain Climbers (6/side)

2C) DB Rear Lateral Raise (12)

2D) Stability Ball Plank with Arms Extended or Pushup Plank (45 secs)

Finisher (This is your Cardio, except you get better results in just a fraction of the time)

Do the following circuit as many times as possible in 3 minutes, resting only when needed. Each exercise should be done with a fast tempo, but under control.

3A) Depth Jump (3)

3B) 1-Arm Extended Pushup (3/side)

3C) Jumping Jacks (15)

Protocol: 20 seconds on 10 seconds off for 8 rounds of each exercise. Do all 8 rounds before switching exercises and rest 1 minute between exercises.

1) Kneeling Pushups, Pushups or Clap Pushups (Pick 1)

2) Squats, Jump Squats or Jump Lunges (Pick 1)

3) Mountain Climbers, Grasshoppers or Sit-Outs (Pick 1)

4) Sprint In Place, High Jumps or Tuck Jumps (Pick 1)

5) Bicycles, Flutter Kicks or V-Ups (Pick 1)

All you need for this fat-burning session is a treadmill and your bodyweight…

10 Inverted Rows (feet on the frame – and if this isn’t possible, you can do wall sit stick-ups)

10 Decline Pushups (feet on frame)

Run 1 minute (a little faster)

Walk (easy pace for recovery)

Do 40 seconds of work with 10 seconds of rest:
• Plié squat (or squat jump)
• Dumbbell (DB) or Kettlebell (KB) row
• DB or KB row other arm
• Step up or box jump
• Incline push-up
Do 5 cycles

– Go through this warm-up circuit 2 times with no rest between exercises.
– Rest 20 seconds between circuits.

A) Y-Squat – 20 seconds
B) Close-grip Pushup – 20 seconds
C) Prisoner Split Squat – 20 seconds per side

Main Workout
1A) Kettlebell or Dumbbell Swing or Total Body Extension – 40 seconds
– 20 seconds rest/transition
1B) Spiderman Pushup (alternating sides) or Regular Pushups – 40 seconds
– 20 seconds rest/transition
1C) Bodyweight Row (with Feet Elevated if possible) – 40 seconds
– 20 seconds rest/transition
1D) Goblet Switch Lunge – 40 seconds per side
– Rest 20 seconds and repeat the circuit 1 more time for a total of 2 circuits.

2A) Front Squat or Goblet Squat – 40 seconds
– 20 seconds rest/transition
2B) DB Squeeze Chest Press – 40 seconds (with a 3 second lowering phase)
– 20 seconds rest/transition
2C) DB Renegade Row (alternating sides) – 40 seconds
– Rest 20 seconds and repeat the circuit 2 more times for a total of 3 circuits.

3A) Prisoner Squat Jump or Total Body Extension – 20 on, 10 off x 4 rounds
3B) Suspension Bodysaw – 20 on, 10 off x 4 rounds
3C) Prisoner Squat Jump or Total Body Extension – 20 on, 10 off x 2 rounds
3/4/15

– Go through 2 times with no rest between exercises.
– Rest 20 seconds between circuits.
– Prisoner Squat – 20 seconds
– Pushup or Kneeling Pushup – 20 seconds
– Stability Ball Leg Curl – 20 seconds
– Band Pull – 20 seconds

Metabolic Resistance Training Circuit #1

1A) Dumbbell (DB) Goblet Step-Up – 30 seconds per side
– 15 seconds rest/transition.
1B) T-Pushup (alternating sides) – 30 seconds
– 15 seconds rest/transition.
1C) KB (Kettlebell) or DB Swing – 30 seconds
– Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

Metabolic Resistance Training Circuit #2

2A) 1-Arm DB Squat & Press – 40 seconds per side
– 20 seconds rest/transition.
2B) DB Renegade Row (alternating) – 40 seconds
– 20 seconds rest/transition.
2C) Suspension Y’s or DB Rear-Delt Raise – 40 seconds
– 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up – 40 seconds
– Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

Metabolic Bodyweight Finisher

-3A) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
-3B) Jumping Jacks – 20 on, 10 off x 2 rounds
-3C) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
-3D) Jumping Jacks – 20 on, 10 off x 2 rounds

Do the following circuit ONE time, resting only when needed.

Time yourself. The next time you do this challenge, try to beat your previous time.

Strength
1) Squat or Goblet Squat (8)
2) DB Row (8/side)
3) DB Incline Chest Press (10)
4) BB or DB Romanian Deadlift (12)
5) Stability Ball or Ab Wheel Rollout (10)
6) 1-Arm DB Shoulder Press (8/side)
7) Step-up (10/side)
8) DB Rear Lateral Raise or Facepull (12)
9) Side Plank (30 secs/side)
10) DB Curl (8)
11) DB Lying Tricep Extension (8)

Conditioning
12) Alternating Prisoner Reverse Lunge (12/side)
13) Decline Pushups (20)
14) KB or DB Swings (20)
15) Bodysaw (15)
16) Bodyweight Squat (20)
17) Spiderman Climb (12/side)
18) Jumping Jacks (30)
19) *Pushup/Mountain Climber Combo (10)
20) 1-Arm KB or DB Swings (10/side)
21) Total Body Extension (20)
22) Pushup Plank (30 secs)

*Do a Pushup followed by 1 mountain climber per side.
That’s ONE rep.

Finisher
23) Box Jumps (8)
24) Burpee (10)
25) DB or Cable Chop (15/side)
26) Lunge Jumps (12/side)
27) **Triple Stop Pushup (12)
28) Skater Hops (15/side)
29) Stability Ball Jackknife (15) or Mountain Climbers (8/side)

** Pause for 1 second halfway down, again at the bottom and then 1 more time halfway up.

And then the grand finale!…

*** Do 1 Bodyweight Squat followed by 1 Pushup, then
Do 2 Bodyweight Squats followed by 2 Pushups, then
Do 3 Bodyweight Squats followed by 3 Pushups

Continue in this fashion until you complete 6 reps of each exercise

Take 15 seconds to transition between exercises.
– Rest 45 seconds at the end of the circuit before continuing.
– Continue for 25 minutes total (about 6 rounds).

1A) Kettlebell Swings – 30 seconds
1B) Spiderman Pushups – 30 seconds
1C) KB Front Squat – 30 seconds
1D) KB Renegade Row – 30 seconds

Bodyweight Version)
– Take 15 seconds to transition between exercises.
– Rest 45 seconds at the end of the circuit before continuing.
– Continue for 25 minutes total (about 6 rounds).

1A) Total Body Extensions – 30 seconds
1B) Spiderman Pushups or ANY Pushup with abs braced – 30 seconds
1C) Walking Prisoner Lunges – 30 seconds
1D) Mountain Climbers – 30 seconds
19/3/15

Dynamic Warm Up
– No rest between exercises
– 30 seconds rest at the end of the circuit
– Repeat for 2 rounds

1A) Squat with T-Squeeze x 30s
1B) Glute Bridge x 30s
1C) Mountain Climbers x 30s
1D) Stick Ups x 30s
1E) Jumping Jacks x 30s

FLA: Fat Loss Accelerator
– 30 seconds per exercise
– Rest 15 seconds between exercises
– Repeat for 3 rounds

2A) Cross Body Mountain Climbers
2B) Reverse Lunge with Bicep Curl
2C) Walkouts
2D) Jumping Jacks

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds

3A) DB Romanian Deadlift x 8
3B) T-Push Up x 12
3C) Offset DB Step Up x 15

MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10
4B) Total Body Extension – 8 rounds of 20-10
4C) Push Ups – 4 rounds of 20-10
4D) Jump Rope – 8 rounds of 20-10

Warm-Up Circuit
– 30 seconds per exercise
– No rest between exercises
– Repeat for 2 rounds

1A) Prisoner Squat
1B) Close-Grip Pushup
1C) Total Body Extension
1D) Mountain Climbers (alternating sides)

After round 2, go immediately into MRT…

MRT: Metabolic Resistance Training
– 30 seconds per exercise (per side)
– 30 seconds transition between exercises to change weights if needed
– 30 second rest at the end of the circuit
– Repeat for 3 rounds

2A) DB Split Squat (30 seconds per side)
2B) Decline Pushup
2C) DB 1-Arm Row (30 seconds per side with same weight as 2A)
2D) DB Goblet Squat (use same weight as 2A)

After round 3, take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
– 45 seconds per exercise
– 15 second transition between exercises
– Repeat for 3 rounds

3A) Kettlebell Swings (burns 20 calories per minute!)
3B) Cross-Body Mountain Climbers (alternating sides)
3C) Jumping Jacks

Take a 3 minute break and then move on to MDT.

*MDT – Metabolic Density Training with 20-10 Revolution System
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– After 4D, rest 1 minute and go through it again!

4A) Burpees – 4 rounds of 20-10
4B) Mountain Climbers – 4 rounds of 20-10
4C) Bodyweight Squat – 4 rounds of 20-10
4D) Spiderman Pushup or Spiderman Climb – 2 rounds of 20-10

*This will take you 15 minutes total.

Take a 3 minute break and then move on to one more MRT circuit.

MRT: Metabolic Resistance Training
– 30 seconds per exercise
– 30 second transition between exercises to change weights
– After 3 rounds, walk around for a few minutes to cool-down(!), and then go devour turkey and (hopefully) mashed sweet potatoes.

5A) DB Squat
5B) DB Chest Press
5C) DB Curls
5D) DB Lying Triceps Extension

The interval is 30-seconds on, 30-seconds off. Do each exercise for 30-seconds, then rest 30-seconds in between. Complete 5 total rounds.

-Burpees
-Pushups
-Ab In-n-Outs
-Double Unders (or quick single unders)
-Bodyweight Squats
-Battling Row or Rowing Machine Sprints or Sit Throughs

I will say this… You’ve gotta be mentally ready for this workout. At about round 3, you’ll want to stop.

IF form starts getting poor, take a bit more rest.

If you push yourself in this workout, it’s a killer 30-minute workout but also a really fun one.

*As usual, allow a 5 min warm-up and cooldown

Do the following superset as many times as possible in 20 minutes resting only when needed. Choose a weight in which you can lift for
12 reps for both exercises. Once the 20 minutes are up, rest 1 minute and move into the Finisher.

1A) Snatch-Grip Deadlift or DB Squat (8 reps)
1B) 1-Arm DB Incline Chest Press (8 reps per side)

Finisher
2) Total Body Extensions (30 seconds), rest 30 seconds
Do the above 6 times

Dynamic Warm Up

– No rest between exercises

– 30 seconds rest at the end of the circuit

1A) Squat with T-Squeeze x 30s

1C) Mountain Climbers x 30s

FLA: Fat Loss Accelerator

– Rest 15 seconds between exercises

2A) Cross Body Mountain Climbers

2B) Reverse Lunge with Bicep Curl

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training

– No rest between exercises

– 45 seconds rest at the end of the circuit

3A) DB Romanian Deadlift x 8

3C) Offset DB Step Up x 15

MDT: Metabolic Density Training

– 20 seconds per exercise with 10 second rest = 1 round

– Do all rounds of the exercise before moving to the next

– Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10

4B) Total Body Extension – 8 rounds of 20-10

4C) Push Ups – 4 rounds of 20-10

4D) Jump Rope – 8 rounds of 20-10

Accelerator AMRAP Finale:

– Do as many rounds as possible with good form

– Rest as necessary. If your technique gets sloppy you MUST rest.

5C) Shuttle Runs x 5 (Sprint out and back 10m)

Perform these 3 exercises as many times as possible in three minutes without any rest. After your three minutes is up, rest 45 seconds and repeat once more. Your second time through, try to get through the 3 exercises more times.

Rd 1) Squat to Punch – 10 Reps

“T” Pushups – 6 Reps Per Side

Reverse Lunge To Front Kick – 10 Reps Per Side

After you complete Rd1 two times, rest 1 minute and move to Rd 2.

Perform these 3 exercises as many times as possible in three minutes without any rest. After your three minutes is up, rest 45 seconds and repeat 2 more times. Try to outwork each previous circuit.

Rd2) Ali Shuffle w/ arms straight overhead – 30 Reps

4 Punch/2 Knee Combo – 10 Reps

Close Grip Pushups w/ 2 second pause in bottom position – 6 Reps

The “AB Knockout” Round

Do this round as many times as possible in 6 minutes…

Rd3) Side Plank Punches – 12 Reps Per Side

Total Body Extensions – 12 Reps

Cross Body Mountain Climbers w/ 2 Second Pause – 12 Reps

Burpee/ 4 Punch Combo – 6 Reps

Rocking Plank w/ Feet Elevated – 12 Reps

Perform these 3 exercises as many times as possible in three minutes without any rest. After your three minutes is up, rest 45 seconds and repeat once more. Your second time through, try to get through the 3 exercises more times.

Rd 1) Squat to Punch – 10 Reps

“T” Pushups – 6 Reps Per Side

Reverse Lunge To Front Kick – 10 Reps Per Side

After you complete Rd1 two times, rest 1 minute and move to Rd 2.

Perform these 3 exercises as many times as possible in three minutes without any rest. After your three minutes is up, rest 45 seconds and repeat 2 more times. Try to outwork each previous circuit.

Rd2) Ali Shuffle w/ arms straight overhead – 30 Reps

4 Punch/2 Knee Combo – 10 Reps

Close Grip Pushups w/ 2 second pause in bottom position – 6 Reps

The “AB Knockout” Round

Do this round as many times as possible in 6 minutes…

Rd3) Side Plank Punches – 12 Reps Per Side

Total Body Extensions – 12 Reps

Cross Body Mountain Climbers w/ 2 Second Pause – 12 Reps

Burpee/ 4 Punch Combo – 6 Reps

Rocking Plank w/ Feet Elevated – 12 Reps

1) Bodyweight Squat – 25 reps

5) Stability Ball Rollouts – 15 reps

7) Stability Ball Leg Curls – 20 reps

– Rest as little as possible, but take whatever you need to hit the # of reps.

– Go through the circuit to get the # of reps you want. I did 7 rounds in order to get 106 pull-ups total, a new record for a single session for me. My goal is to improve my pullups, so that’s why this was a long workout (about 30 min).

(Yes, there are 7 spots listed, but it’s only 5 different exercises!)

Here are the rules for the workout:

1. a) Insert your ‘tough’ exercise in positions 2, 4, and 6.
2. b) Do 50% of your max reps per set. For example, I can do about 12 pullups, so I did 5-6 reps per set.
3. c) Do only 3 rounds of the circuit in your first try.I’ve done this many times, so that’s why I did 7 rounds. I want you to start slowly. Thanks!

Let’s say that you want to improve your pushups. You can currently do 5 perfect reps. Here’s your version of this 5-exercise circuit to triple the volume.

1) Bodyweight Squat – 10 to 20 reps

3) Bodyweight Rows – 15 reps

5) Stability Ball Rollouts – 15 reps

7) Prisoner Split Squats – 10 reps per side

– Rest as little as possible, but take whatever you need to hit the # of reps.

– Go through the circuit three times.

Perform 30-seconds of each exercise below with no rest in between. Rest 30-seconds between full rounds and complete 3 times through. Then rest for 60-seconds and move to the next set of exercises. Rest ONLY where it says to rest.

-Alternating Front Lunges: 30-seconds

Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds

After the 3-rounds is up, rest 60-seconds and move to circuit #2.

-Single Leg Glute Raises: 30-seconds EACH SIDE

Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds

After the 3-rounds is up, rest 60-seconds and move to circuit #3.

-Single Leg Calf Raises: 30-seconds EACH SIDE

Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds

After the 3-rounds is up, rest 60-seconds and move to circuit #4.

Perform 2-minutes of punisher squats (20-seconds of bodyweight squats, 10-second squat hold and repeat in this fashion for 2-minutes)

-Punisher Squats (4 rounds, 2-minutes)

Once finished… Complete the optional Isolation Leg workout below:

Complete 30-seconds on each exercise without rest in between. Rest 30-seconds between full rounds and complete 4 TOTAL rounds!

-Bulgarian Split Squats: 30-seconds each leg

-Step-Ups (alternating): 30-seconds

-Donkey Kicks: 30-seconds each leg

Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

Do the following circuit ONE time, resting only when needed.

Time yourself. The next time you do this challenge, try to beat your previous time.

1) Squat or Goblet Squat (8)

3) DB Incline Chest Press (10)

4) BB or DB Romanian Deadlift (12)

5) Stability Ball or Ab Wheel Rollout (10)

6) 1-Arm DB Shoulder Press (8/side)

8) DB Rear Lateral Raise or Facepull (12)

11) DB Lying Tricep Extension (8)

Conditioning

12) Alternating Prisoner Reverse Lunge (12/side)

17) Spiderman Climb (12/side)

19) *Pushup/Mountain Climber Combo (10)

20) 1-Arm KB or DB Swings (10/side)

21) Total Body Extension (20)

*Do a Pushup followed by 1 mountain climber per side.

25) DB or Cable Chop (15/side)

29) Stability Ball Jackknife (15) or Mountain Climbers (8/side)

** Pause for 1 second halfway down, again at the bottom and then 1 more time halfway up.

And then the grand finale!…

*** Do 1 Bodyweight Squat followed by 1 Pushup, then

Do 2 Bodyweight Squats followed by 2 Pushups, then

Do 3 Bodyweight Squats followed by 3 Pushups

Continue in this fashion until you complete 6 reps of each exercise

Do the following circuit twice, resting for 30 secs between circuits

Pushups (8) Take 2 seconds to go down and 2 to come up

Do the following circuit as many times as possible in 20 minutes, resting only when needed.

1-Arm DB Incline Chest Press (8/side) <= Great for the abs

Note – use a weight in which you can lift for about 2 more reps than prescribed.

Once the 20 minutes are up, rest 1 minute and move into the finisher…

Do the following circuit as many times as possible in 10 minutes, resting only when needed.

Box Jumps or Jump Squats (6)

Stability Ball Jackknife Pushup or Pushup (12)

Medicine Ball Slams (15) or DB Chop (8/side)

Perform these exercises for 8 reps each L/R, for the plank hold 30 sec to
1 min.

Complete 4-5 rounds of this circuit in less than 30 min. Add this in to
your Suspension Revolution workouts for sick results.

1. Single Leg Suspended Lunge L/R
2. Chest Press w/ Superset Chest Fly
3. Front Plank Hold w/ Crunch and Push-Up Superset
4. 45 Degree Row Superset w/ Shoulder Y Flys

Note: When performing a superset, you will do 8 reps each exercise.

Example: 45 Degree Row Superset w/ Shoulder Y Flys

Rows and Shoulder Flys = 1 round 16 reps, 8 each, right?

Take a 30 second break and then move on to FLA.

3A) DB Romanian Deadlift x 8

The Bodyweight-8 Afterburn Circuit Workout

– Do as many repetitions as you can in the recommended time.

– Rest 1 minute at the end of the circuit.

1) Prisoner Squats – 45 seconds, rest 15 seconds

2) Close-Grip Pushups – 45 seconds, rest 15 seconds

3) Pullups or Bodyweight Rows (or DB rows) – 45 seconds, rest 15 seconds

4) Burpees or Total Body Extensions – 30 seconds, rest 30 seconds

5) Decline Pushups or Regular Pushups – 45 seconds, rest 15 seconds

6) Chin-ups or Bodyweight Rows (or DB Curls) – 45 seconds, rest 15 second

7) Walking Lunges – 45 seconds, rest 15 seconds

8) Mountain Climbers – 45 seconds, rest 15 seconds

– I will do all 40 reps for each exercise before moving on to the next.

– I won’t be able to do 40 straight chin-ups, so I’ll a bunch, rest, and repeat.

– I’ll do just one circuit with minimal rest between exercises.

1) Bodyweight Squats – 40 reps

2) Decline Pushups – 40 reps

3) Bulgarian Split Squats – 40 reps per side

6) Bodyweight Rows – 40 reps

7) Spiderman Pushups – 40 reps total (20 per side)

8) Total Body Extensions – 40 reps

And…here’s how YOU can do a modified version of this workout today.

– Do all 10 reps for each exercise before moving on to the next.

– If you can’t do all 10 reps without rest, just do a bunch, rest, and repeat.

– Repeat the circuit 2-3 times with minimal rest between exercises.

1) Bodyweight Squats – 10 reps

2) Close-Grip Pushups – 10 reps

3) Bulgarian Split Squats or Split Squats – 10 reps per side

4) Chin-ups or Underhand Bodyweight Rows – 10 reps

6) Overhand Bodyweight Rows – 10 reps

7) Mountain Climbers – 10 reps per side

8) Prisoner Squats – 10 reps

10) Total Body Extensions – 10 reps

Protocal :3 rounds, rest 45 – 90 seconds between circuits
Dynamic Warm Up
– No rest between exercises
30 second rest at the end of the circuit
– Repeat for 2 rounds

1A) Squat with T – Squeeze x 30s
1B) Glute Bridge x 30s
1C) Mountain Climbers x 30s
1D) Stick Ups x 30s
1E) Jumping Jacks x 30s
Take a 45 second break and then move on to FLA.

FLA: Fat Loss Accelerator
– 30 seconds per exercise
– Rest 15 seconds between exercises
– Repeat for 3 rounds
2A) Cross Body Mountain Climbers
2B) Reverse Lunge with Bicep Curl
2C) Walkouts
2D) Jumping Jacks
Take a 45 second break and then move on to MRT.

MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Romanian Deadlift x 8
3B) T – Push Up x 12
3C) Offset DB Step Up x 15
Take a 90 second break and then move on to MDT.

MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
4A) Inverted Rows – 4 rounds of 20 – 10
4B) Total Body Extension – 8 rounds of 20 – 10
4C) Push Ups – 4 rounds of 20 -10
4D) Jump Rope – 8 rounds of 20 – 10

Take a 90 second break and then move on to Accelerator Finale.

Accelerator AMRAP Finale:
– Do as many rounds as possible with good form
– Rest as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 minutes
5A) Burpees x 5
5B) Prisoner squats x 10
5C) Shuttle Runs x 5 (Sprint out and back 10m)
Foam Roll and Stretch
———————————-

Week 1: 2 – 3 rounds, rest 60 – 120 seconds between circuits

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds

1A) Squat with T – Squeeze x 30s
1B) Glute Bridge x 30s
1C) Mountain Climbers x 30s
1D) Stick Ups x 30s
1E) Jumping Jacks x 30s

Take a 60 second break and then move on to FLA.

FLA: Fat Loss Accelerator
– 30 seconds per exercise
– Rest 15 seconds between exercises
– Repeat for 2 rounds

2A) Cross Body Mountain Climbers
2B) Reverse Lunge with Bicep Curl
2C) Walkouts
2D) Jumping Jacks

Take a 60 second break and then move on to MRT

MRT: Metabolic Resistance Training
-No rest between exercises
-45 seconds rest at the end of the circuit
-Repeat for 3 rounds

3A) DB Romanian Deadlift x 8
3B) T – Push Up x 12
3C) Offset DB Step Up x 15

Take a 2 minute break and then move on to MDT.

MDT: Metabolic Density Training
-20 seconds per exercise with 10 second rest = 1 round
-Do all rounds of the exercise before moving to the next
-Do not rest between exercises

4A) Inverted Rows
– 4 rounds of 20 – 10
4B) Total Body Extension – 8 rounds of 20 – 10
4C) Push Ups – 4 rounds of 20 – 10
4D) Jump Rope – 8 rounds of 20 – 10

Accelerator AMRAP Finale:
– Do as many rounds as possible with good form
– Rest as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 minutes

Set your timing device for 24 rounds, 40 seconds work and 10 seconds transition.
Perform each exercise for 40 seconds and do as many reps as possible, with good form.
Rest for 10 seconds between the exercises.
Note: take additional rest breaks when necessary.

Do each exercise in order for 40 seconds, with a 10 seconds transition.

A:jump rope
B: crab crawls w reach
C: reverse lunge with Overhead reach
D: crocodile jacks

Workout Set #1:2 rounds
1A:Inverted row
1B:mountain climbers (on sliders if available)

Workout Set #2 : 2 rounds
2A: DB Squats
2B: High knee skips

Workout Set #3: 2 rounds
3A: Prisoner reverse lunge
3B: Side plank

Workout Set #4:2 rounds
4A: Inchworms
4B: Total Body Extensions

Workout Set #5: 20:10 Accelerator Finale
– Do 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(10 minutes total)

5A) Prisoner squats – 4 rounds of 20 – 10
5B) Crab Crawls – 4 rounds of 20 – 10
5C) Burpees – 4 rounds of 20 – 10

1) Lying 1-Leg Hip Extension – 45 seconds per side

2) Dumbbell Split Squat – 45 seconds/side

3) Total Body Extension – 30 seconds

4) Plank with Glute Squeeze – 60 seconds (glutes are your bum muscles)

5) Dumbbell Walking Lunge – 60 seconds

6) Close-Grip Pushup – 30 seconds

7) DB Row – 30 seconds per side

– Do not rest between exercises.

– Do not rest at the end of the circuit.

– Repeat the circuit 2 more times for a total of 21 minutes.

Warm-Up
Then :
1A. Overhead Press 5 sets x 5 reps (3 second eccentric, explode up)
Rest 60-90 seconds between sets.

2A. Flat Barbell Bench (wide grip) 4 sets x 12 reps (5 second eccentric, 2 seconds concentric)
Rest 60-90 seconds between sets.

3A. Flat Dumbbell Bench (elbows tucked) 4 sets x 12 reps (4 second eccentric, 1 second pause, 1 second up)
After your 4th set, drop the weight, use the same tempo and do 8-10 reps, drop the weight again and repeat twice more.
Rest 60-90 seconds between sets.

4A. Push Ups (hands elevated if necessary) 3 sets x 20 reps
4B. Barbell Curls 4 sets x 12 reps (5 second eccentric, 1 second pause with arms fully locked, 2 second concentric)
Rest 60-90 seconds between sets.

5A. TRX Fallouts 4吆
Rest 60-90 seconds between sets.

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds
1A) Leg Swings x 30s (15s each side)
1B) I-T-Y complex x 30s
1C) Single leg glute bridge x 30s (15s each side)
1D) Hip Flexor Stretch x 30s (15s each side)
1E) Duck Unders x 30s
Then :
– No rest between the exercises
– Rest 45 seconds between exercises
– Repeat for 4 rounds
2A) Walkouts x 6
2B) Prisoner Squats x 12
2C) Push Ups x 6
2D) Crab crawls x 6 each side
Take a 60 seconds break and then move on to MRT.
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Row x 10
3B) Prisoner Reverse Lunges x 12 each leg
3C) DB/KB swings x 15
Take a 2 minute break and then move on to:

Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
4A) Cross over Planks x 10 each leg
4B) DB Wood Chop x 10 each direction

5A) Light jog for 5-7 minutes at 65% effort.
Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike.
5B) Sprint for 100m (or 20s)- Time yourself. Rest for twice as long as it takes to complete the sprint (or 40s if you go for time).
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Repeat for 10 rounds total.
Foam Roll and Stretch
——————————————–

Perform each exercise for 1 minute. After you complete the 6 minute circuit, rest 1 minute and repeat once more.

• 10 Jumping Jacks/10 High Knees
• Narrow Stance Squat to Punch
• Pushups w/ 2 Second Pause at Bottom
• Prisoner Reverse Lunge to Front Kick – 30 Seconds Per Side
• Plank or Rocking Plank
• Total Body Extensions

After you complete this circuit 2 times, rest 1 minute and move to the next circuit.

Perform these 3 exercises AMAP (as many times as possible) in 4 minutes. Rest only as needed. Complete the circuit just once.

• Cross Body Mountain Climbers w/ feet elevated – 12 Per Side
• Bodyweight Diagonal Chops – 12 Per Side
• Side Plank Punches – 12 Per Side

After completing this circuit once, rest 1 minute and move to the Finisher.

Perform these 2 exercises AMAP in 3 minutes

1A) KB Snatch or Total Body Extensions – 30 seconds
– Rest 15 seconds.
1B) DB Reverse Lunges – 10 per side
– Rest 1 minute between supersets and repeat 3 more times.

2A) DB Chest Press – 15-20 reps

– Rest 15 seconds
2B) DB Chest Support Row – 15 reps
– Rest 1 minute between supersets and repeat 2 more times.

3) “Bobby Maximus” Inspired Pushup Circuit

– 30 seconds of pushups (aim for 20 reps), 30 seconds of rest
– repeat for 4 rounds
– rest 2 minutes
– repeat the circuit again

Circuit 1 :
1a) Chin-up
1b) Handstand push-up
1c) Glute bridge
Variation: use a variation of each exercise that allows you to complete approximately 7-8 perfect reps
Sets: 5
Reps: 5
Rest between exercises: 30 seconds

Circuit 2
2a) Inverted row
2b) Push-up
2c) Single leg squat
Variation: use a variation of each exercise that allows you to complete approximately 7-8 perfect reps
Sets: 5
Reps: 5
Rest between exercises: 30 seconds
Finisher:

perform the following exercises with no rest between each:

5 rocket jumps + 10 reverse lunges each leg + 20 squats
Sets: 2
Rest between circuits: as long as needed

Drop-Set Pump & Barbell Circuit

— Do 6 reps of 1A with 50% of your regular weight.
— Do 1-3 reps of 1B. o Repeat 1 more time.

• Rest only where stated.
• AMRAP = As many reps as possible1A) Barbell Squats or Dumbbell Squats – 10, 8, 6, 15 reps
1B) Pull-ups – AMRAP
• Rest 1 minute and repeat 3 more times for a total of 4 rounds.2A) Bulgarian Split Squat – 12 reps
2B) Kettlebell Swing – 15 reps
2C) Burpee – 8 reps
2D) Mountain Climber – 15 reps per side
• Rest 1 minute and repeat the circuit 2 more times.3A) Punisher Squats – 8 rounds (4-minutes of 20-10 system)
• Perform 20 seconds of bodyweight squats.
• Follow that with a 10 second squat hold in the bottom squat position.
• Repeat for 8 rounds – for a total of 4 minutes.Finish with static stretches for tight muscle groups

Here’s why this is great for men AND women.

First, you want a nice butt? The best exercises are lunges and squats, not the ‘butt blaster’ machine. You want to be strong for real world activities like hiking hills, climbing stairs, and playing sports? Then do squats.

Second, who does pull-ups? People with sexy beach bodies, right? And ladies, if you want to bring sexy back to your backside, the squat-pullup superset is perfect.

Now here’s a tip…if you’re worried about gaining too much muscle, just do ONE set of squats and pullups. You’ll get most of the benefits. Cool? Good.

Okay, the next round of exercises is a metabolic conditioning circuit that will burn a lot of calories in a short amount of time. It will keep working the back of your body and your abs, too. You might curse my name, but you’ll love the results.

Here’s more proof that this type of training works for men AND women…

One of these workout programs, similar to this one, was used in a study where women gained 4.2 pounds of muscle and lost 3.5 pounds of fat. I bet they looked fantastic.

(Reference: Med Sci Sports Exerc. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Josse, A.R., et al.)

In another study, men AND women OVER the age of 60 gained 4 pounds of lean mass and lost 4 pounds of fat with resistance training.

(Reference: Am J Clin Nutr. 2007 85(4):1005-13. Resistance training and dietary protein: effects on glucose tolerance and contents of skeletal muscle insulin signaling proteins in older persons. Iglay, H.B., et al.)

30 minute legs & abs

1) 10 sets of Total Body Extensions – 20 reps with 10 seconds rest between sets

2) 4 sets of Prisoner Squat Jumps – 8 reps with 20 seconds rest between sets

3) 100 walking lunges (50 per side)

5) 50 Reverse Lunges per side

6) 10 minutes of Kate Vidulich’s Ab Accelerators

1A) PowerBlock Presses – 4 x 8 (great investment for a home gym)

1B) KB Reverse Lunges – 4吆 (KB’s are another great home gym tool)

2A) Pushup Rest-Pause – 3 x failure

2B) PowerBlock 1-Arm Rows – 3 x 12 +++ final set drop-set

3A) PowerBlock RDL – 4 x 10

3B) Ab Wheel Rollouts – , and Powerblock RDL’s. Awesome times!

For muscle growth, I aim to get 40 quality reps per muscle group. For fat loss 3 sets of 8 is enough.

1A) Double KB Front Squat – 12 reps
1B) “Rest-Pause” Chin-ups – As Many Reps as Possible (AMRAP)
1C) KB Swings – 25 reps
1D) “Rest-Pause” TRX Fly-Press Pushups – AMRAP

ADVANCED Tip: After doing AMRAP, use the rest-pause system…take a 20 second rest and repeat for AMRAP…and then take another 20 second rest and repeat for AMRAP.

Workout Circuit
Go through 2 times with a 20 second rest between exercises. Rest 20 seconds between circuits.
2A) Lunge Jumps – 20 seconds
20 seconds rest/transition
2B) Decline Close Grip Pushup – 40 seconds
20 seconds rest/transition
2C) DB or Goblet Switch Lunge – 40 seconds
20 seconds rest/transition
2D) DB Renegade Rows – 40 seconds

Rest 20 seconds and repeat 1 more time for a total of 2 circuits.

### General Bodyweight Warm-Up Circuit

Go through the circuit 2 times with no rest between exercises. Rest 20 seconds between circuits.

• Prisoner Reverse Lunge – 20 seconds per side
• T-Pushup – 20 seconds
• Stick-ups- 20 seconds

Go through 1 time with a 20 second rest between exercises. Rest 40 seconds and move on to the real sets.
1A) Chin up or DB CSR – 20 seconds
20 second rest
1B) Squat or Goblet Squat – 20 seconds using 50% of the weight in the real sets

Workout Circuit
Go through 3 times with a 20 second rest between exercises. Rest 60 seconds between circuits
1A) Chin-up or DB CSR – 40 seconds
20 seconds rest/transition
1B) Squat or Goblet Squat – 40 seconds with a 3 second lowering phase
20 seconds rest/transition
1C) Spiderman Climb Pushup- 40 seconds

Rest 60 seconds & repeat 2 more times for a total of 3 circuits

>The Total Body Torso & Conditioning Experiment Circuit

1A) Front Squat (Barbell or Double Kettlebell) – 10 reps

1B) Pull-up or Chin-up or TRX Row – AMRAP, rest 20 seconds, and again do AMRAP

1C) KB Swing – 20 reps 1D) KB or DB 1-Arm Standing Overhead Press – 10 reps per side

– Rest 30 seconds between exercises.

– Rest 60 seconds at the end of the circuit

. – Do just 1 circuit the first time you try this.

The Total Body Ab Construction Circuit

A) DB 1-Arm Flat Chest Press – 8 reps per side

B) Renegade Row – 10 reps per side

C) TRX Assisted 1-leg Squat or 1-leg Bench Squat – 8 reps

D) TRX Ab Fall-Out or Stability Ball Rollout – 15 rep

– Rest 10 seconds between exercises.

– Rest 60 seconds at the end of the circuit.

– Do 2 rounds of the circuit the first time you try this.

Monster TRX Rest-Pause Circuit (can be done with regular bodyweight only versions of these exercises)

A) TRX Fly-Pushup or Regular Pushup

B) TRX Row or Regular Bodyweight Row

C) TRX Triceps Extension or Plank-to-Triceps Extension

D) TRX Biceps Curls or DB Curls with a weight you can do 10 times

– Use the following rest-pause approach for each exercise:

Do AMRAP, rest 20 seconds, do AMRAP, rest 20 seconds, and do AMRAP – Rest 15 seconds between exercises.

– Rest 60 seconds at the end of the circuit.

– Do 1 round of the circuit the first time you try this

– Do a maximum of 2 rounds of the circuit

1B) Pull-up with Rest-Pause technique (4 sets x AMRAP)

1C)1-Arm KB Clean & Press (4࡮)

3A) TRX Row with Rest-Pause (2xAMRAP)

*Use Rest Pause Sets Do this 5-minute bodypart blitz superset:

A) DB Chest Press rest pause drop set

B) T-Bar Row rest pause drop set Here’s how rest-pause training works:

• Pick a simple exercise (i.e. chest presses are good, squats are too advanced for this technique)

• Pick a weight you can do 8-15 times

. • Do your 1st set, then rest 20-30 seconds.

• Do a 2nd set (you’ll get about half the reps as you did in set 1), then rest 20-30 seconds.

• Do a 3rd set, (again, getting about half the reps you did in set 1).

1A) 1-Arm Cable Chest Press – 5吆 per side

1B) Medium-Grip Cable Row (done in quarter squat position) – 5吆

1C) 1-Arm Cable Row – 4吆 per side 2A) Cable Rear-Delt Raise – 4吆

2B) 1-Arm Cable Chest Fly – 3吆 per side

2C) Cable Shrug – 3吋 3A)1-Arm Cable Lat Pulldown – 4合 per side

3B) Cable Triceps Pressdown – 4合

3B) Cable Biceps Curl – 4合

The 4-minute pushup test – Do as many as you can

Followed by an excellent “Bodyweight Countdown Ladder” workout:

Close-Grip Pushup – 20 reps

Alternating Lunges – 20 reps(per side)

Mountain Climbers – 20 reps (per side)

Do each exercise without resting between them. In the next round, do 19 reps per move, and so on until you count all the way down to just 1 rep. This should take about 25 minutes. You could also start at 15 reps (Intermediate) or 10 reps (Beginner, with NO lunges). Alternatively, you could do an ascending ladder for some of the exercises, starting at 1 rep and counting up with each set. The variety in exercises and rep ranges is almost endless

Here is a good warm-up. These include:

a) Plank (either a “renegade” plank, a 3-minute plank, or a Stability Ball Plank (this is 30% harder for your 6-pack abs)

b) Bird Dog (either using 30 second holds, or 15 alternating repetitions, or the Bird Dog with leg abduction for hip mobility)

c) Side Plank (for 60 seconds per side or with leg lifts or with reach-unders or with db lateral raises)

Those 3 exercises build torso endurance, core stability, six-pack abs, and protect your back from injury.

The Bodyweight Max Challenge

– Do not rest between exercises.

– Do the maximum number of reps or time for each exercise with proper form.

KETTLEBELL – BODY-WEIGHT

1A) KB Front Squat (1 KB racked in each hand) – 12 reps

1B) KB 1-Arm Clean & Press – 6 reps per side

1C) KB Swing (2 hands, 1 KB) – 20 reps

– Rest 1 minute and repeat 3 more times.

2A) Jumps (Box Jump or Long Jumps) – 5 reps

– Rest 1 minute and repeat 2 more times.

If you’re superfit, try adding this TRX circuit on :

Proceed with caution if you do. That’s a tough, tough workout right there.

20 : 10 TABATA

METHOD : Mark out a large circle with 7 exercise stations and place a maker in the middle of the circle. Scatter the group out on to the various stations. Each exercise is performed continuously for 4 minutes at a ratio of 20 seconds work and 10 seconds rest. This makes up 8 sets of 20 seconds work for each exercise station. (just leave your stop watch running and call out the work/rest etc for each station)

Warm-up Circuit:
– Go through 2 times with no rest between exercises.
– Rest 20 seconds between circuits.
o Prisoner Squat – 20 seconds
o Pushup or Kneeling Pushup – 20 seconds
o Stability Ball Leg Curl – 20 seconds
o Band Pull – 20 seconds

1A) Goblet Step-Up – 30 seconds per side
– 15 seconds rest/transition.
1B) T-Pushup (alternating sides) – 30 seconds
– 15 seconds rest/transition.
1C) KB (Kettlebell) or DB (Dumbbell) Swing – 30 seconds
– Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

2A) 1-Arm DB Squat & Press – 40 seconds per side
– 20 seconds rest/transition.
2B) DB Renegade Row (alternating) – 40 seconds
– 20 seconds rest/transition.
2C) Suspension Y’s or DB Rear-Delt Raise – 40 seconds
– 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up – 40 seconds
– Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

3A) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3B) Jumping Jacks – 20 on, 10 off x 2 rounds
3C) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3D) Jumping Jacks – 20 on, 10 off x 2 rounds

Perform these 3 exercises as many times as possible in 3 minutes without any rest. After Round #1 of 3 minutes, rest 45 seconds and repeat once more. And throw in this challenge: In Round #2, try to get through the 3 exercises more times than you did in Round #1.

1A) Squat to Punch – 10 Reps
1B) “T” Pushups – 6 Reps Per Side
1C) Reverse Lunge To Front Kick – 10 Reps Per Side

After doing two Rounds of that circuit, take a full minute of rest and move on to this next circuit. Do 2 rounds of this one as well, trying to do more work in the 2nd round than in the 1st.

2A) Ali Shuffle w/ arms straight overhead – 30 Reps
2B) 4 Punch/2 Knee Combo – 10 Reps
2C) Close Grip Pushups w/ 2 second pause in bottom position – 6 Reps

Next, take a minute rest and then move to…
The “AB Knockout” Circuit
Do this circuit as many times as possible in 6 minutes…

3A) Side Plank Punches – 12 Reps Per Side
3B) Total Body Extensions – 12 Reps
3C) Cross Body Mountain Climbers w/ 2 Second Pause – 12 Reps
3D) Burpee/ 4 Punch Combo – 6 Reps
3E) Rocking Plank w/ Feet Elevated – 12 Reps
—————————————————————-

Warm-UP
Then :
1A) KB Swings – 4 sets x 8 reps
1B) MB Slams – 4 sets x 10 reps

2A) Double KB Front Squats – 4 sets x 1-rep short of failure
2B) Power Wheel Ab Rollouts – 4 sets x 20 reps

3) KB Reverse Lunges – 4 sets x 10 reps (minimal rest between legs)

Warm-Up Circuit
Y-Squat
T-Pushup
1-leg Hip Extension
Towel Rows

4-Minute Workout #1
Off-set Pushups
Walking Lunge
Ab Walkout
Rock and Roll Plank

4-Minute Workout #2
Pull-ups – 20 seconds on, 10 seconds rest
Dips – 20 seconds on, 10 seconds rest
Repeat 3 more times

4-Minute Workout #3
“Punisher-X” – Use the Total Body Extension in Punisher-style

Here’s a 4-minute session (this is a perfect Workout Finisher, too):

1A) Total Body Extension – 30 seconds
1B) Push-up or Spiderman Pushup – 30 seconds
1C) Prisoner Lunge (alternating sides) – 30 seconds
1D) Ab Walkout (similar to Ab Wheel Rollout) – 30 seconds
– Without rest, repeat one more time for a total of 4-minutes.

Another 4-Minute, 8-exercise circuit:

1A) Narrow-Stance Bodyweight Squat – 30 seconds
1B) Prison Squat Jump – 30 seconds
1C) Mountain Climber – 30 seconds
1D) Run-in-Place (RIP!) – 30 seconds
1E) Burpees – 30 seconds
1F) Total Body Extension – 30 seconds
1G) Narrow Stance Bodyweight Squat – 30 seconds
1H) Squat Thrust – 30 seconds

Alright, and one more for the road…this time, the extra 4-minute Upper Body Annihilation workout I did after the above circuit:

2A) Pullups – 30 seconds
2B) Decline Push-ups – 30 seconds
2C) Hanging Leg Raise – 30 seconds
2D) Dips – 30 seconds
– Without rest, repeat one more time…or go for 3-4 rounds instead of 2.

– Then, Specific Warm-up Sets:

o Do 1A with 50% of normal weight for 8 reps.

o Do 1B and 1C for 3 reps each.

– Rest only where stated.
1B) Prisoner Squat Jump – 6 reps

– Rest 30 seconds and repeat 2 more times.
2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side
2B) X-Body Mountain Climber – 20 reps per side
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps

2D) Stability Ball Jackknife – 20 reps

– Rest 30 seconds and repeat 2 more times.

Beginners still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

The X-Body hits the obliques.
The Rollout hits the six-pack with the Stretch & Contract system.
The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

2A) Chin-up with Knee-up or BW Row – 2 reps short of failure

• No rest.
2B) Spiderman Climb Pushup – 1 rep short of failure
• No rest.
2C) 1-Leg Stability Ball Leg Curl – 10 reps per side
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
• 3A) DB Incline Chest Press – 5 reps
• No rest.
3B) DB Split Squat – 5 reps per side – 1 second pause at bottom
• No rest.
3C) Stability Ball Pike – 5 reps
• Rest 1 minute before repeating 4 more times for a total of 5 circuits.

BARBELL COMPLEXES

A series of barbell or dumbbell exercises done one after another using the same

weight and no rest between exercises.

Talk about muscle insanity confusion domination!

For example, you’ll do 6 reps of barbell squats to 6 reps of overhead
presses to 6 reps of front squats to 6 reps of barbell rows to 6 reps of RDLs.

Choose the right weight and you’ll be spent.

Then choose a series of supersets to finish off the workout.

The ‘Beach Bod’ Bootcamp

Warm-up
Do the following circuit twice, resting for 1 minute between circuits. Each exercise is to be performed for 20 seconds

Seal Jacks
Alternating Reaching Lunge
Arm Crosses
Cross-Body Mountain Climbers
Leg Swings
Pushups

MRT Circuit ( Metabolic Resistance Training )
Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.

Inverted Row, DB Row or Band Row
Bulgarian Split Squats (1-1/2 rep style) (30 secs ea leg)
Spiderman Pushups

MCT Circuit
Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.

KB/DB Swings
Close-Grip Pushups
Goblet Squat
SB Stir-the-Pot
Alternating Reverse Lunge or Step-up
Body Saw

Finisher
Do the following circuit twice, resting for 30 secs between circuits. Each exercise is to be performed for 20 seconds.

Lunge Jumps or Box Jumps
Renegade Row (20 secs per side)
Total Body Extensions
Mountain Climbers

Cool-down, Stretching & Water Break – 10 minutes

There are 3 words you need to know in order to get great abs.

Stretch. Contract. Stability. ( S. C. S. )

Let me explain – and then I’ll give you a workout.

You need to choose exercises that stretch the abs (eccentrically loading them – that’s what causes soreness) and then forcefully contract the abs back to the start position.

If you think about training your abs with the Stretch-Contract-Stability System, you’ll quickly see why simple crunches don’t work.

Sure, you contract them (but not very forcefully) with each little crunch. But there’s no stretch. And that means no real stimulus to adapt – and grow, get chiseled, and become beautiful. So crunches are a WASTE of time.
The only downside? Ab soreness.

Here’s a Sample 5-exercise :

Day 1 – Workout A – Rocking Rollouts

2A) DB Row – 15 reps (2-0-1-0)
2B) TRX Bodyweight Triceps Extension – 10 reps (3-0-1-0)
2C) Total Body Extension (TBX) – 20 reps (1-0-1-0)
2D) Rocking Plank – 60 seconds
2E) X-Body Mountain Climbers – 12 reps per side
Rest one minute and repeat two more times.

How does this all fit into the S-C-S System?

First, DB rows, done right, require massive amounts of core stability and anti-rotation forces from your obliques. With the right amount of resistance and reps, your obliques get a killer workout from that one non-traditional ab movement.

Second, your abs get an incredible stretch-and-contract stimulus with the TRX bodyweight triceps extension – and you can sub in lying dumbbell triceps extensions in place – again, getting the stretch-and-contract benefit.

Third, Total Body Extensions give a small stretch-and-contact stimulus, but are used more for conditioning purposes.

Finally, the Rocking Plank and X-Body (cross-body) Mountain Climbers do triple duty, delivering Stretch, Contraction, and Stability.

BOOM goes the ab-building dynamite.

That circuit also makes a killer core finisher to any workout, too.

BODYWEIGHT ONLY

1a) Jumping Jacks – 20 seconds

1b) Pushups/ Kneeling Pushups – 20 seconds

1c) Squat to Body Weight Row – 20 seconds

1d) Mountain Climbers (Slow) – 20 seconds

– Repeat one more time without rest

– Rest 30 seconds before moving into the workout

1a) Spiderman Pushup Burpees – 50 seconds/10 second rest

1b) Planks – 50 seconds/10 second rest

– Repeat one more time before moving to the next superset.

2a) Total Body Extensions or Jump Squats – 50 seconds/10 second rest

2b) Cross Body Mountain Climbers – 50 seconds/10 second rest

– Repeat one more time before moving to the next superset.

3a) Side Plank – 30 seconds each side

– Repeat one more time before moving to the next superset.

4a) Squat Thrusts – 50 seconds/10 second rest

4b) Alternating Lunges – 50 seconds/10 second rest

– Repeat one more time before moving to the next superset.

Finisher – 5 minute ladder up

1d) Spiderman Climb (reps per side)

* Do one rep of each exercise in order. Every time you go through the circuit you will add another rep to each exercise.

* Do the circuit as many times as you can in 5 minutes.

Cool Down/ Stretch – 4 minutes

1A) Kettlebell Swing – 20 reps with a tight core
1B) Power Wheel Rollout – 20 reps (use Stability Ball or TRX if needed)
1C) Side Plank – 30 seconds per side

Rest 30 seconds and repeat three more times.

It’s the perfect core finisher to any workout, too.

Now you might laugh at the Side Plank…”too easy”, you think…but listen to this.

Athletes who are unable to perform the side bridge for greater than one minute with perfect form are significantly more likely to be injured, play a lower number of minutes and have a worse +/- rating. This is also true for players that have more than a 10% difference bilaterally. It’s one of the BEST core exercises you can do.”

As for the KB Swing, keep your abs really tight. Kettlebell training increases core strength by 70% – without sit-ups or crunches.

That’s why, if you want sexy abs and a hot body without the hassle of going to a gym, Kettlebell Workouts ROCK – especially kettlebell workouts specifically designed to work your abs (without silly sit-ups or boring cardio).

BODYWEIGHT ROUTINE

NOTE: This is NOT for beginners!)

1A) T-Squat – 15 repetitions

• No rest.
1B) Feet on Ball Pushup – 12 repetitions
• Rest 1 minute before repeating 2 more times for a total of 3 Supersets.2A) Chin-up – 1 less than the maximum number of reps you can do
• No rest.
2B) Hands on Bench, Feet on Ball Pushup – 15 repetitions
• Rest 1 minute before repeating 2 more times for a total of 3 Supersets.3A) Pushup with Hands on Ball – 20 repetitions
• No rest.
3B) 1-Leg Deadlift – 12 repetitions per side
• Rest 1 minute before repeating 2 more times for a total of 3 Supersets.4A) Inverted Row with Feet on Ball – 12 repetitions
• No rest.
4B) Spiderman Pushup – 8 repetitions per side
• Rest 1 minute before repeating 2 more times for a total of 3 Supersets.5A) Side Plank Leg Lift – 10 repetitions per side
• No rest.
5B) Split Squat with Front Foot Elevated – 12 repetitions per side
• No rest.
5C) Spiderman Climb – 12 repetitions per side
• No rest.
5D) Plank with Arms on Ball – 30 second hold

· Rest 1-minute before repeating the circuit 2 more times.
CIRCUIT

• Do not rest between exercises.
• Rest 1 minute.
• Repeat up to 3 more times.1) Kettlebell Swings – 20 reps
2) Spiderman Pushup – 10 reps per side
3) Box Jump – 8 reps
4) Stability Ball Jackknife – 20 reps
5) Stability Ball Leg Curl – 20 reps

THE PUNISHER

The Punisher – an incredibly simple way to exhaust your legs in fat-burning interval style with NO-equipment.

You simply do narrow-stance bodyweight squats for 20 seconds (you should get about 15-17 reps) and then you hold the bottom position for 10 seconds. Repeat that for 8 rounds with no rest. = So much fun…when you’re done!

(NOTE: If you are a beginner, do only 2 rounds. If you are “intermediate”, do 4 rounds. Even if you’re advanced, good luck getting 6 rounds! After a couple of workouts, you’ll improve quickly.)

It’s brutal. It’s punishing. It depletes your quadriceps of glycogen and dramatically boosts fat burning and fitness (yes, you’ll even improve sport-specific performance with The Punisher).

– Specific Warm-up Sets:
—– Do 1A with 50% of normal weight for 8 reps.
—– Do 1B and 1C for 1-3 reps each.
– Rest only where stated.
– For the *2-Minute Pushup Challenge:
—– Do as many pushups as you can in 2 minutes. You can rest in the top of the pushup position, but do not drop to your knees or lift your hands off the ground. If you can’t do any more pushups, hold the pushup position until the end of the 2 minutes. If you can’t do that, the set is over. Record your pushup number and hold time. Try to beat that in each future workout.

1) Snatch-Grip Deadlift or DB Squat – 60 seconds (2-1-1-0)
2) *2-Minute Pushup Test – 120 seconds (1-0-1-0)
3) Burpee-Pullup or Total Body Extension – 60 seconds
4) Punisher Squats – 20-10 x 4 rounds
5) TRX Bodysaw or Rocking Plank – 60 seconds
– Rest 15 seconds between exercises.
– Rest 2 minutes between circuits.
– Repeat 2 more times for a total of 3 circuits.

Do the following circuit twice, resting for 1 minute between circuits. Each exercise should be performed for 20 seconds.

Cross Body Mountain Climbers

MRT Circuit

Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise should be performed for 40 seconds.

Triple Pushup (20 secs decline, 20 secs close grip, 20 secs normal)

*90% Split Squat (40 secs ea leg)

Cross Body Mountain Climbers

*Come up only 90% – this will allow maximum muscle tension

MCT Circuit

Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise should be performed for 40 seconds.

Partner Shadow Drills (switch partners every 30 seconds and take a 30 second break every minute)

Bodyweight Squat (10)
Pushups (10)
Leg Swings (15/side) <== Just swing your leg back and forth

Do the above twice, resting for 30 seconds between circuits. If you need a little more, you can add a few more exercises, too.

Then, you’ll need to do SPECIFIC SPRINT warm-ups. This will ensure you won’t pull anything and “prime” yourself for the FULL sprints.

ONE sprint at about 50% of your max intensity (rest 1 minute)
ONE sprint at about 60% of your max intensity (rest 1 minute)
ONE sprint at about 70 – 80% of your max intensity (rest 1 minute)

Now you’re ready to melt fat. Sprinting can bust through any plateau and of course, help you lose fat faster.

When it comes to sprint conditioning workouts, you can do them on your off day as long as you are recovering fine, but you can also plug them in after your main workout.

You can also give your body a break from the gym and do these workouts 3 times a week for a few weeks to give your joints a break.

Alright, let’s rock this!

Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, rest 1 minute and move into the next superset.

1A) Sprint (30 yards)
1B) Alternating Prisoner Lunge (10/side)

Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, you’re done!

2A) Sprint (30 yards)
2B) Bodyweight Death Crawl (6) <= Weirdest bodyweight exercise you’ll ever do! – It’s a combination of a jump squat, bodyweight renegade row, 1-arm extended pushup and a squat thrust… and that’s just ONE rep.

THAT’S how you train like an athlete to look like an athlete. Here’s a little secret, too… rest at least 30 seconds before each sprint and you’ll get more out of them.

By the way, let the amateurs crowd the treadmills and ellipticals.

Alternating Prisoner Lunge (8/side)

Rest 30 seconds and repeat ONE more time.

1A) Offset Lunge (8/side)

1B) DB Chest Supported Row or DB Rear Lateral Raise (12)

1C) 1-Leg Stability Ball Plank or 1-Leg Plank (20 secs/side)

Rest 1 minute and repeat 2 more times

2A) KB or DB Swings (20)

2B) Mountain Climbers (10/side)

2C) Box or Bench Jumps or Jump Squats (8)

2D) Stability Ball Jackknife (15) or Mountain Climbers (8/side)

2E) Skater Hops (15/side)

2F) KB or DB Swings (20)

Rest 1 minute and repeat 2 more times.

The conditioning should be AFTER your main lifts (most of the time, depending on the structure of the entire program).

You can replace the Jump Squat with Total Body Extensions and the Squat Thrust with Pushups or Mountain Climbers…

Do the following superset, resting only when needed. In the first superset, you’ll perform 8 reps of each exercise. In the next superset, you’ll perform 7 reps of each. Continue in this fashion until you complete 1 rep of each exercise.

3A) Jump Squat (8𔅽)

3B) Squat Thrust (8𔅽)

Do the following circuit as many times as possible in 20 minutes, resting only when needed.

KB Snatch (5 reps per side)

Once the 20 minutes are up, rest 1 minute and then move into the “Minimalist” finisher…

KB Finisher

KB Swings (20 seconds), rest 10 seconds

1) Double KB Front Squat – 10 reps
2) KB Swing – 20 reps
3) MB Slam – 10 reps
4) Ab Wheel – 10 reps

10 rounds. 25 minutes. 1 Awesome Workout.

– No rest between exercises

– 30 seconds rest at the end of the circuit

1A) Squat with T-Squeeze x 30s

1C) Mountain Climbers x 30s

FLA: Fat Loss Accelerator

– Rest 15 seconds between exercises

2A) Cross Body Mountain Climbers

2B) Reverse Lunge with Bicep Curl

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training

– No rest between exercises

– 45 seconds rest at the end of the circuit

3A) DB Romanian Deadlift x 8

3C) Offset DB Step Up x 15

MDT: Metabolic Density Training

– 20 seconds per exercise with 10 second rest = 1 round

– Do all rounds of the exercise before moving to the next

– Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10

4B) Total Body Extension – 8 rounds of 20-10

4C) Push Ups – 4 rounds of 20-10

4D) Jump Rope – 8 rounds of 20-10

Alternating Prisoner Lunge (8/side)

Do the above circuit twice, resting for 30 seconds between circuits.

Then, move into the workout…

1A) Deadlift or DB Squat (8)

1B) Chin-ups or Inverted Row or Strap Row (1 rep short of failure)

1C) Decline Pushups (1 rep short of failure)

Rest 1 minute and repeat 2 more times

2A) Goblet Walking Lunges (10/side)

2B) 1-Arm DB Incline Chest Press (8/side)

2C) DB Chest-Supported Row (12)

Rest 1 minute and repeat 2 more times

Conditioning and Abs Circuit :

3A) Box or Bench Jumps (8)

3B) Stability Ball or Ab Wheel Rollout (10)

3C) Total Body Extension (20)

3D) X-Body Mountain Climber with Feet Elevated (8/side)

Rest 1 minute and repeat 2 more times

Do the following circuit ONE time, resting as shown:

4A) Lunge Jumps (8/side)

4B) Spiderman Pushups (8/side)

4C) Rest 10 secs

4D) Lunge Jumps (8/side)

4E) KB or DB Swings (20)

4F) Rest 10 secs

4G) Lunge Jumps (8/side)

4H) Close-Grip Pushups (20)

4I) Rest 10 secs

4J) Lunge Jumps (8/side)

4K) Spiderman Climb (10/side)

4L) Rest 10 secs

4M) Jumping Jacks (100)

• Specific Warm-up Sets
• Do 2-3 reps of 1A
• Do 2-3 reps per leg of 1B
1A) Sternum Pull-up – Max reps (2-0-1)
• No rest.
1B) 1-Leg Deadlift – 15 reps per side (2-0-1)
• No rest.
1C) Stability Ball Plank – 30 seconds
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
2A) High-Box Step-up – 15 reps per side (2-0-1)
• No rest.
2B) Stability Ball 1-Leg Curl – 12 reps per side (1-0-1)
• No rest.
2C) Chin-ups 1 & ½ reps – Max reps (2-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
3A) Decline Pushups – Max reps (2-0-1)
• No rest.
3B) 1-Leg Bench Squat – 12 reps per side (2-0-1)
• No rest.
3C) ¾ Rep Dips – Max reps (2-0-1 with a 1 second pause at top in ¾ position)
• No rest.
3D) 1-Leg Calf Raise – 15-20 reps (2-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
Static Stretching

The 666 Workout Rules

If you are Advanced: Take minimal rest between sets & exercises.

Intermediate: Take 30 seconds rest between sets of 10-20 reps per exercise.

Beginners: The 666 is obviously NOT for you.

How to do the 666 Workout:

– Do all 100 reps of an exercise before moving to the next.

– Do sets of 10 or 20 reps, all with great form, of course.
– Do not go to failure in any sets.

The 666 Workout

100 Punisher Squats (20 reps plus a 10 second hold in bottom position x 5)

• Specific Warm-up Sets
• Do 3 reps of 1A
• Do 1 rep of 1B
• Do 1 rep per side of 1C
1A) Repeated Vertical Jump – 10 reps
• No rest.
1B) Handstand Pushup or Close-Grip Pike Pushup – Max reps
• No rest.
1C) V-Grip Pull-up – 6 reps per side
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
2A) 1-Leg Squat or Pistol – 8 reps per side
• No rest.
2B) Spiderman Climb Pushup – Max reps
• No rest.
2C) Underhand Inverted Row – 20 reps
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
3A) Walking Lunges – 25 reps per side
• No rest.
3B) Xtreme Stability Ball Mountain Climber – 10 reps per side
• No rest.
3C) 1-Leg RDL –12 reps per side
• No rest.
3D) Plank with Triceps Extension – 15 reps
• Rest 1 minute before repeating 2 more times for a total of 3 circuits.
Static Stretching

This workout requires 30 minutes and a little equipment, but nothing you can’t have at home in a tiny corner of the garage or basement.

1A) DB Reverse Lunges – 30 seconds per side

1B) DB Chest Presses – 30 seconds

1C) DB Row – 30 seconds per side

1D) Cross-Body Mountain Climber – 30 seconds

– Do not rest between exercises.

– Rest 1 minute at the end of this circuit and repeat 2 more times.

2A) DB Step-up – 30 seconds per side

2B) Close-Grip Pushup – 30 seconds

2C) Total Body Extension – 30 seconds

2D) DB or DB Swing – 30 seconds

– Do not rest between exercises.

– Rest 1 minute at the end of this circuit and repeat 2 more times.

That’s it. Done in much less than 30 minutes, and 7x’s better than doing 30 minutes of slow, boring cardio. Enjoy!

The 500 Rep Bodyweight HWR Circuit

10 Decline Pushups (feet on stool) or Easier Version of Pushups

5 Prisoner Squat Jumps or Low-Box Jumps

5 Spiderman Pushups or Spiderman Climbs per side

10 Burpees (or Total Body Extensions)

– Rest as little as possible between exercises and at the end of the circuit.

– Do 10 rounds in as little time as possible.

– Record your time and try to beat it each time

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpees
2. Push Ups
3. Stationary Lunge
4. Abs Hip Raises
5. Jumping Jacks
7. Mountain Climbers Feet on the Floor
8. Bodyweight Squats
9. Stationary Plank
10. Side to Side Skater Hops

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Double Burpees (2 push ups and 2 squat jumps)
2. Wide Grip Push Ups
3. Forward Lunge (Rd 1 – Right Leg, Rd 2 Left Leg, Rd 2 Alternate)
4. Lying Leg Raises
5. Seal Jacks
6. Superman (Upper Body and lower body lifts)
7. Everest Climbers (Feet Outside arms)
8. Prisoner Squats
9. Plank Body Raise
10. Kick Ups

Dynamic Warm Up
Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for specified time. Repeat for a total of 3 rounds.
Note: Rest for longer between sets if necessary. Remember, perfect form trumps speed.

You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: DB Front Squat x 8 reps (2-1-1)
– No rest
1B: Chin Ups with Knee Raise x 5-10 reps (band assisted if necessary) (4-1-1)
– No rest
1C: Jump Squats x 10 reps (1-0-1)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #2: 3 rounds
2A: DB Reverse Lunge x 10 reps (2-0-1)
– No rest
2B: Decline Push Ups x 15 reps (2-1-1)
– No rest
2C: Sprinting Walkout x 5 reps each leg (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #3: 2 rounds
3A: DB Step up x 8 reps each leg (2-0-1)
– No rest
3B: Inverted Row x 12 reps (2-0-1)
– No rest
3C: Bulgarian Split Squats x 15 reps (2-1-1)
– No rest
3D: Side Plank x 30s each side (isometric)
– Rest for 60s at the end of the circuit and repeat this circuit one more time
for a total of 2 rounds

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee Tuck Jumps
2. Diamond Push Ups
3. Reverse Lunge (Rd1 – right leg, Rd 2 left leg, Rd 2 alternate)
4. Lying Flutter Kicks
5. Pogo Hops
6. Bent Over Speed Rows
7. Speed Climbers
8. Sumo Squats
9. Side plank Rotations
10. Tuck Jumps

Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for specified time limit. Repeat for the desired number of sets.
Note: You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: DB Romanian Deadlift x 12 reps (3-0-1)
– No rest
1B: DB Bent Over Row x 10 reps (3-1-1)
– No rest
1C: Push Press x 8 reps (1-0-1)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a
total of 3 rounds
Set #2: 3 rounds
2A: Single Leg Squat (TRX Assisted if necessary) x 10 reps (2-0-1)
– No rest
2B: DB Chest Press x 12 reps (2-1-1)
– No rest
2C: Walkout with X-Body Mountain Climber x 8 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #3: 2 rounds
3A: Lateral Lunges x 8 reps each leg (2-0-1)
– No rest
3B: DB Wood Chop x 10 each side (2-0-1)
– No rest
3C: KB Swings x 15 reps (1-0-1)
– No rest
3D: Prisoner Squats x 12 reps (2-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit one more time for a total of 2 rounds
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee Thrusters
2. Side to Side Walking Push Ups
3. Reverse Lunge to Front Knee
(Rd 1 – Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Abs Knee Grabs
5. Stationary Running High Knees
6. Bent Over Alternate Arm Rows
7. Mountain Climbers Feet Off Floor
8. Low Level Squats
9. Alternating Straight Arm Lift Plank
10. Terminators

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Side jump tuck burpees
2. Side Push Ups – Rd 1 Left Side – Rd 2 Right side – Rd 3 switch after 30 sec
3. Reverse Lunge to Front Kick – Rd 1 Right, Rd 2 Left, R3 Alternating
4. Abs Bicycle Crunches
5. Running High Knee and Press Ups
6. Bent Over Arm Flyes
7. Spider Climbers – Slow Knee to outside elbow
8. Half Squats (Upper Level)
9. Dynamic Wide and Close Leg Planks
10. Sprawls

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Prisoner squats x 15
1B) Single leg glute bridge x 15 each leg
1C) Push Ups x 20
1D) Jumping Jacks x 20
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Power Wheel or Stability Ball Rollout x 15
2B) Lying Leg Raise with Hip Lift x 15
2C) Cross Spider Plank x 8 each leg
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3B) Step Ups x 12 each leg
3C) Renegade Row x 10 each side
3D) Goblet Squat x 10
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Bulgarian Split Squat (20s each leg)
4B) Band Pull Aparts
4C) Mountain Climbers (on TRX if available)
4D) Jump Rope
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training

– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Push ups with plank hold – 4 rounds of 20-10
5B) Seal Jacks – 8 rounds of 20-10
5C) Two Way Mountain Thruster – 4 rounds of 20-10
5D) Prisoner Squats – 8 rounds of 20-10
Take a 2 minute break
Accelerator Finale EMOM:
– Every minute, on the minute do the following exercises
– Rest for the remainder of the minute (ie. faster finish = more rest)
– Repeat for 6 minutes
A) Burpees x 5
B) Spiderman planks x 10
C) Jump squats x 15
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1 Quad Thrust Burpees (4 thrusters and jump)
2. Alternating Front Arm Raise Push Ups
3. Forward and Reverse Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Abs Scissors
5. Wide Leg Stationary Runs
6. Upper Body Superman’s
7. Cross Body Mountain Climbers
8. Jump Squats
9. Side to Side Planks
10. Sprawls with Jump

Accelerator #1: Dumbbell Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: DB Thruster x 6
B: DB Bent Over Row x 6
C: DB Push Ups x 6
D: DB Cross Body Mountain Climbers x 12
Lactic Acid Training – IMPORTANT NOTE
This style of training is extremely hard. Please reduce your lifting weight by 20- 25%. Perform exercises with a slower tempo. Lift the weight over a period of 3-4 seconds, and lower quickly but safely (1 second). This way, we extend the concentric time under tension and drastically increase the production of LA.
Workout Set #1: 3 rounds
1A: DB Romanian Deadlift x 20 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1B: DB Renegade Row x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1C: Goblet squat x 12 reps (2-0-3) — 2 seconds down, 3 seconds up
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Jump Squats x 10 with 5s hold at the bottom
– Rest 15s
B: Walkouts w Mountain Climber x 8
– Rest 60s

Workout Set #2: 3 rounds
1A: DB Alternating Press x 8 reps each arm (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1B: DB Step Ups x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1C: Bent Over Flyes x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #3: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Plank – Hold As Long As Possible
– Rest 30s
B: Burpees x 45s AMRAP
– Rest 30s
Workout Set #3: 2 rounds
3A: Prisoner Bulgarian Split Squat x 12 reps each leg (1-1-4) — 1 second down, 4 seconds up
3B: Lying Leg raise x 10 reps (moderate)
– Rest as little as possible and repeat more time for a total of 2 rounds
Foam Roll and Stretch

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Squat with Stick Up x 15
1B) Duck Unders x 15 each side

1C) Single leg RDL with T-Squeeze x 8 each leg
1D) Run in Place x 30 seconds
AA: AB Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Ab Pike (on TRX/Stability Ball or Sliders) x 10
2B) Core Rotations x 10 each direction
2C) Bird/Dog Plank x 8 each side
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Squat Thrust to Deadlift x 8
3B) DB Squat x 10
3C) Plank Tricep Extensions x 6 each arm (alternate)
3D) Bulgarian Split Squat x 10 each leg
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– No rest between exercises, without putting the weight down
– Rest for 45 seconds at the end of each round
– Repeat for 3 rounds
4A) DB Thruster x 8
4B) DB Alternating Reverse Lunges x 8
4C) DB Push Ups x 8
4D) DB Crab Crawls x 8
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Prisoner Squats – 4 rounds of 20-10
5B) High Knees – 4 rounds of 20-10
5C) Jumping Jacks – 8 rounds of 20-10
5D) Mountain Climbers (on sliders or TRX) – 4 rounds of 20-10

5E) Total Body Extensions – 4 rounds of 20-10
Take a 2 minute break
Accelerator Finale:
– Rest 10 seconds between exercises
– After 2 rounds, rest and FINISH
6A) Single Leg RDL x 5 each leg
6B) Inchworms x 5
6C) DB Goblet Swinging Lunge x 5 each side
6D) Medicine Ball Slams x 10
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Knee Slap Burpees
2. Side Arm Raise Push Ups
3. Side Lunges (Rd1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Alternate one leg v-ups
5. Side to Side hops
6. Lower Body Superman’s
7. Knee to Opposite Elbow Mountain Climbers Slow
8. Close Leg Squats
9. Plank Builds
10. Thrusts

Dynamic Warm Up
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, and then break for specified time limit. Repeat for the desired number of
sets. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift
100lbs in set 1, add another 10lbs for the remaining sets.
Set #1: 3 rounds
1A: DB/BB Front Squat x 8 reps (2-1-1)
– No rest
1B: Chin Ups x 10 reps (3-1-1)
– No rest
1C: Single Leg RDL to Curtsy Squat x 8 reps (2-1-1)
– Rest for 45s at the end of the circuit and repeat this circuit twice more time
for a total of 3 rounds.

Accelerator #1:
Perform each of the following in order, with no rest between exercises and
without putting the weight down. At the end of the circuit, rest for 60 seconds
A: Alternating Reverse Lunge x 24 total
B: Lunge Jumps x 24 total
C: Alternating Reverse Lunge x 12 total
D: Lunge Jumps x 12 total
Set #2: 3 rounds
Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100lbs
in set 1, add another 10lbs for the remaining sets.
2A: DB Arnold Press x 10 reps (2-0-1)
– No Rest
2B: DB Row x 10 reps (2-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit twice more time
for a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, then break for 30s. Repeat for the desired number of sets.
3A: TRX Rollout x 10 reps (2-1-1)
– No rest
3B: TRX Side Plank x 25s (isometric)
– No rest
3C: TRX/SB Jackknife x 30 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a
total of 3 rounds
Accelerator #2:
A: Jumping Jacks Accelerator
– Do 20 seconds of Jumping Jacks followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Crab Crawl with Reach x 5 each leg
1B) Glute Bridge x 15
1C) Total Body Extension x 15
1D) Push Ups x 15
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the superset
2A) Power Wheel or Stability Ball Rollout x 15
2B) DB Wood Chop x 10 each direction
2B) Cross Body Mountain Climbers x 20 each leg
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Narrow-Stance DB Squat x 8
3B) Inverted Rows x 10
3C) TRX Atomic Push Ups x 12
3D) Bulgarian Split Squat x 10

Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Walkout to Push Up
4B) Ski Jumps
4C) DB or Prisoner Reverse Lunge (alternating)
4D) KB or DB Swings
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Jump Rope – 8 rounds of 20-10
5B) Inverted Rows – 4 rounds of 20-10
5C) Total Body Extension – 8 rounds of 20-10
5D) Burpees – 4 rounds of 20-10
Take a 2 minute break
Accelerator Finale:
– Rest 15 seconds between exercises
– After 2 rounds, rest
6A) KB Clean x 5 each side
6B) Spiderman Push Up x 5 each side
6C) KB Swing x 10
6D) Split Shuffle x 10 each side
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

2. Plyo Push Ups (Hands off the ground)
3. Prisoner Lunges
4. Abs Elbows To Knees Crunches
5. Back and Forth Hops
6. Alternating One Arm One Leg Superman’s (Opposite)
7. Diagonal Mountain Climbers
8. Side to Side Step Squats
9. Side Plank Body Raise
10. Open and Shut Jump Squats (close squats to wide leg squats)
Cool-Down

Perform each of the following exercises in order.

Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 60 seconds. Do as many rounds as possible in 20 minutes.
Record the number of rounds and aim to beat this score each week.
A: Jump Rope x 200
– No rest
B: Burpees x 15
Rest 1 minute and repeat for as many rounds as possible. You goal is to do at least 5 rounds.
Foam Roll and Stretch

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Frog Squats x 30s
1B) Glute Bridge March x 30s
1C) Plank x 30s
1D) High Knee Skips x 30s
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Superman Planks x 10
2B) Scissor Kicks x 20
2C) Jack Knife on TRX or Stability Ball x 15
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Reverse Lunge with Curl x 8 each leg
3B) Close Grip Push ups x 10
3C) Curtsy Squats x 10 each side
3D) DB Reverse Flyes x 12

Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Sprinting Walkout (switch legs each round)
4B) Jump Squats (or Total Body Extension)
4C) Rotating Planks
4D) Shuttle Sprints
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Walkouts – 4 rounds of 20-10
5B) Alternating Prisoner Reverse Lunges – 8 rounds of 20-10
5C) Plank Jacks – 4 rounds of 20-10
5D) Crab Crawls – 4 rounds of 20-10
5E) Run in Place- 4 rounds of 20-10
Take a 2 minute break
5’s AMRAP Accelerator Finale:
– Do as many rounds as possible with good form
– Rest as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 minutes
6A) Burpee x 5
6B) Squats x 5
6C) Push Ups x 5
6D) Reverse Lunges x 5
6E) Jumping jacks x 5
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee to Side Plank Arm Raise Combo
2. Chest Slap Burpees
3. Diagonal Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Lying Abs Floor wipers
5. Speed Jacks
6. Iron Cross
7. Side to Side Mountain Climbers
8. Plyo Sumo Squats
9. Side Plank Reach Unders (Rd 1 Left, Rd 2 Right, Rd 3 Alternate)
10. In and Out Agility Runs

Dynamic Warm Up
Accelerator #1: DB/BB Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: High Pull x 8
C: Push Press x 8
D: Alternating Reverse Lunge x 8 (each leg)
Lactic Acid Training
Perform exercises with a slow tempo, as listed next to the exercise.
Workout Set #1: 3 rounds
1A: Prisoner Squat x 15 reps (1-0-5) — drop fast, 5 seconds up
– Rest 10s
1B: Close Grip Push up x 10 reps (2-1-3) — 2 seconds down, 3 seconds up
– Rest 10s
1C: Stability Ball Leg Curl x 12 reps (1-0-3) — 1 second out, 3 seconds in
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.

Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Explosive Push Ups x 10
– Rest 15s
B: Low Box Jumps x 10
– Rest 60s
Workout Set #2: 3 rounds
2A: Inverted Row x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
2B: DB Squat thrust to Deadlift x 10 reps (1-0-3) — 1 second down, 3 seconds up on the deadlift
– Rest 20s
2C: DB Overhead Press x 10 reps (1-0-2) — 1 second down, 2 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #3:
Perform each of the following in order for one round.
A: KB Swing x 30s
– Rest 30s
B: Mountain Climber x 45s AMRAP
Foam Roll and Stretch
————————————————————————————————-

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Squat with T-Squeeze x 30s
1B) T-Push Ups x 30s
1C) Bodyweight Chops x 30s
1D) Reverse Lunge with Overhead Reach x 30s
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Side plank reach and raise x 10 each side
2B) Plank with Bench/SB Step Off x 10 each side
2C) Hanging Knee Raises x 15
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Single Leg Squat (use TRX if necessary) x 8 each leg
3B) Inverted Row x 10
3C) Goblet Sumo Squat x 12
3D) DB Chest Press x 8
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Prisoner Squats
4B) Ski Jumps
4C) Off Set Push Ups
4D) Cross Mountain Burpees
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) Bulgarian Split Squats – 4 rounds of 20-10 (switch legs each round)
5B) Crocodile Jacks – 8 rounds of 20-10
5C) Squat Thrusts – 4 rounds of 20-10
5D) Split Shuffle – 8 rounds of 20-10
Take a 2 minute break
– Do the following exercises in order
– Rest only as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 rounds
6A) Burpees x 10
6B) Jump rope x 50
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee Kick Outs
2. Spiderman Push Ups
3. Wresters Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Lying Single Leg Raises Alternating
5. Predator Jumping Jacks
6. Kneeling Iron Cross
7. Mountain Climber Push Ups
8. Squat and Arm Raise
9. Alternating Side Plank Reach Under
10. Side to Side Jumps

Dynamic Warm Up, then :
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, and then break for specified time limit. Note: For set 2 and 3, increase
the weight by 10%. For example, if you lift 100lbs in set 1, add another 10lbs for
the remaining sets.
Set #1: 3 rounds
1A: Deadlift x 8 reps (2-1-1)
– No rest
1B: DB Push Press x 8 reps (2-0-1)
– No rest
1C: Single Leg Squat x 8 reps (2-0-1) – TRX Assisted if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time
for a total of 3 rounds.

Accelerator #1:
Perform each of the following in order, resting only when necessary. At the end
of the circuit, rest for 60 seconds then move to the next set.
A: Single leg Walkout x 5 each leg
B: Jump Squats x 20
C: Single leg Walkout x 3 each leg
D: Jump Squats x 10
Set #2: 3 rounds
2A: T-Push Ups x 10 reps (3-0-1)
– No rest
2B: Lateral Lunge x 8 reps (2-0-1)
– No rest
2C: Pull Ups x 10 reps (2-0-1) – assisted or add weight if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time
for a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, then break for 30s.
3A: Ab Rollout x 12 reps (2-1-1)
– No rest
3B: DB Wood chop x 10-12 reps each side (2-0-1)
– No rest
3C: TRX Rotating Swing x 15 reps each side (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat once more for a
total of 2 rounds
4 min Accelerator
A: Jump Rope or Burpee Accelerator
– Do 20 seconds of jump rope or burpees followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds

1A) Y Squats x 30s
1B) I-T-Y complex x 30s
1C) Single Leg Glute Bridge x 30s
1D) Bird/Dog x 15s hold each side
1E) Push ups x 30s
AA: AB Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Stir the Pot x 10 each side
2B) Leg Raises x 15
2C) Plank Jacks x 10 (use sliders if available)
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Chin Ups x 8
3B) Single Leg RDL to Curtsy Squat x 8 each leg
3C) DB Floor Press x 12
3D) Offset DB Squat x 8 each leg
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Sprinter Start (Right)
4B) Sprinter Start (Left)
4C) Walkout to Push Ups
4D) Box Step Overs (Side to Side)
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) KB Swings – 8 rounds of 20-10
5B) Jumping Jacks – 8 rounds of 20-10
5C) Step Ups (alternate legs) – 8 rounds of 20-10
Take a 2 minute break
Set 6: Accelerator Countdown
– Do the following in order for ONE round only.
– Rest only as necessary. If your technique gets sloppy you MUST rest.
A: Burpees x 10 + squat x 20
B: Burpees x 9 + squat x 19
C: Burpees x 8 + squat x 18
D: Burpees x 7 + squat x 17
E: Burpees x 6 + squat x 16
F: Burpees x 5 + squat x 15
G: Burpees x 4 + squat x 14
H: Burpees x 3 + squat x 13
I: Burpees x 2 + squat x 12
J: Burpees x 1+ squat x 11
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. 8 Count Bodybuilder Burpees
2. Knee Check Push Ups
3. Side To Side Lunge With Jump In Middle
4. Abs In And Outs Crunches
5. Alternating Knee Strikes
6. Bird Dog
7. Close Grip Mountain Climbers
8. Hindu Squats
9. One Arm Planks
10. Alternating Jump Squats And Lunge

Dynamic Warm Up
DO NOT SKIP THIS WARM UP. You increase the risk of injury!
Set 1: Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike if you can’t run.
1A: Sprint 100m as fast as possible.
– Rest for at least 60-90 seconds, as long as necessary.
Repeat for 10 rounds total.
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Rest for 60 seconds
——-
4 minute Bodyweight Accelerator
Perform each of the following exercises in order. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for a total of 4 rounds.
2A: Spiderman Push Ups x 20s
– Rest 10s
2B: Jumping Jacks x 20s
– Rest 10s
Foam Roll and Stretch

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Seal Jacks x 30s
1B) Crab Crawl with Reach x 30s
1C) Glute Bridge x 30s
1D) Butt Kicks x 30s
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Side Plank with Hip Dips x 15
2B) Power Wheel Rollout x 15
2C) Mountain Climbers (on TRX or sliders) x 15
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Squat to Row x 15
3B) DB Snatch x 8 each side
3C) DB Lateral Lunges x 10 each side
3D) KB Swing x 15
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Inverted Row
4C) Stability Ball Leg Curl
4D) Burpee T-rotations
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (10 minutes total)
5A) Push Ups – 4 rounds of 20-10
5B) Jump rope – 8 rounds of 20-10
5C) Split Shuffle – 4 rounds of 20-10
5D) Spiderman Planks – 4 rounds of 20-10
Take a 2 minute break
Legs Matrix Accelerator
– Do one round of the following for time.
– Rest only as necessary.
– Time how long it takes you to finish, and rest for twice that time.
– Repeat once more for 2 rounds total.
6A) Bodyweight Squats x 24
6B) Reverse Lunges x 24
6C) Lunge Jumps x 24 (sub with Split shuffle if knee problem)
6D) Jump Squats x 24 (sub with total body extension if knee problem)
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Mountain Climber Burpees
2. Grasshopper Push ups
3. Jumping Stationary Lunge
(Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per leg and switch)
4. Abs Russian Twists
5. Alternating Side Knee Raises
6. Reverse Leg Raises
7. Wide Grip Mountain Climbers
8. One Legged Squats (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per side)
9. Plank with Alternating Leg Raise
10. Fusion Glide

Accelerator #1: Dumbbell Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: DB Thruster x 6
B: DB Bent Over Row x 6
C: DB Push Ups x 6
D: DB Cross Body Mountain Climbers x 12

Lactic Acid Training – IMPORTANT NOTE
This style of training is extremely hard. Please reduce your lifting weight by 20- 25%. Perform exercises with a slower tempo.
Workout Set #1: 3 rounds
1A: DB Romanian Deadlift x 20 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1B: DB Renegade Row x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1C: Goblet squat x 12 reps (2-0-3) — 2 seconds down, 3 seconds up
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Jump Squats x 10 with 5s hold at the bottom
– Rest 15s
B: Walkouts w Mountain Climber x 8
– Rest 60s
Workout Set #2: 3 rounds
1A: DB Alternating Press x 8 reps each arm (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1B: DB Step Ups x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1C: Bent Over Flyes x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #3: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Plank – Hold As Long As Possible
– Rest 30s
B: Burpees x 45s AMRAP
– Rest 30s
Workout Set #3: 2 rounds
3A: Prisoner Bulgarian Split Squat x 12 reps each leg (1-1-4) — 1 second down,
4 seconds up
3B: Lying Leg raise x 10 reps (moderate)
– Rest as little as possible and repeat more time for a total of 2 rounds

Dynamic Warm Up, then :
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Squat with T-Squeeze
1B) Band Pull Apart
1C) Stability Ball Leg Curl
1D) Triangle jumps
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Walkout to Superman x 8
2B) DB Half kneeling Chops x 10 each side
2C) Plank with Alternating Leg Raise x 15 each leg
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Push Up to Renegade Row x 10
3B) Walking Lunges x 12 each leg
3C) DB Lat Pullover x 12
3D) DB Offset Step Up x 8 each leg
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
5A) Burpees
5B) Bulgarian Split Squats (split time between legs)
5C) Shuttle runs (out and back 10m)
5D) Total Body Extensions
Take a 3 minute break and then move on to MDT.

MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (10 minutes total)
5A) Squats – 4 rounds of 20-10
5B) Run In Place – 4 rounds of 20-10
5C) Decline Push Ups – 4 rounds of 20-10
5D) Y Squat – 4 rounds of 20-10
5E) Cross Body Mountain Climbers – 4 rounds of 20-10
Take a 2 minute break
Accelerator AMRAP Finale
– Do as many rounds as possible with good form
– Rest as necessary. If your technique gets sloppy you MUST rest.
– Repeat for 5 minutes
6A) Burpees x 5
6B) Mountain climbers on sliders x 10 (each leg)
6C) Prisoner squats x 20
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee Sprawls
2. Side Walk Push ups
3. Jumping Lunges
4. Lying Leg Circles
5. Bent Over Jumping Jacks
6. Hyperextensions
7. Archer Mountain Climbers
8. Arms Out Squats (Arms at chest level)
9. Spiderman Plank (Alternating Elbow to Knees)
10. Calf Raise Jumps

Dynamic Warm Up, then :
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100lbs in set 1, add another 10lbs for the remaining sets.
Set #1: 3 rounds
1A: DB/BB Front Squat x 8 reps (2-1-1)
– No rest
1B: Chin Ups x 10 reps (3-1-1)
– No rest
1C: Single Leg RDL to Curtsy Squat x 8 reps (2-1-1)
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Accelerator #1:
Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds
A: Alternating Reverse Lunge x 24 total
B: Lunge Jumps x 24 total
C: Alternating Reverse Lunge x 12 total
D: Lunge Jumps x 12 total
Set #2: 3 rounds
Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100lbs in set 1, add another 10lbs for the remaining sets.
2A: DB Arnold Press x 10 reps (2-0-1)
– No Rest
2B: DB Row x 10 reps (2-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.

Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
3A: TRX Rollout x 10 reps (2-1-1)
– No rest
3B: TRX Side Plank x 25s (isometric)
– No rest
3C: TRX/SB Jackknife x 30 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Accelerator #2:
A: Jumping Jacks Accelerator
– Do 20 seconds of Jumping Jacks followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

Dynamic Warm Up, Then :
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Walkouts
1B) Reverse Lunge with Knee Hug x 10
1C) Leg Overs x 6
1D) Jump Rope x 20
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) TRX or Towel Body Saw x 10
2B) Lying Leg Raise with Hip Lift x 20
2C) Plank with Toes on Ball x 45s
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Push Press x 8
3B) Single Leg RDL with Row x 8
3C) Face Pull x 10
3D) Crossover Step Up x 12
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Crab Crawls
4B) Ski Jumps
4C) Cross over walks
4D) Run in Place
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (12 minutes total)
5A) T-Push Ups – 4 rounds of 20-10
5B) Bodyweight Squats – 8 rounds of 20-10
5C) Inverted Rows – 4 rounds of 20-10
5D) Lunge Jumps – 4 rounds of 20-10
5E) Jumping Jacks – 4 rounds of 20-10
Take a 2 minute break
Accelerator Finale Burpee EMOM:
– Every minute, on the minute do the following exercises
– Rest for the remainder of the minute (ie. faster finish = more rest)
– Repeat for 6 minutes
6A) Burpees x 10
Foam Roll and Stretch

Dynamic Warm Up, then :
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Frog Squats x 10
1B) T push ups x 10
1C) Single leg RDL x 5 each leg
1D) Seal Jacks x 20
AA: AB Accelerator Superset
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
2A) Stability Ball Cross Body Mountain Climber x 15
2B) DB Chops x 10 each side
2C) Hanging Knee Raise x 20
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) Sprinting Walkout x 8 each leg
3B) Goblet Sumo Squat x 10
3C) DB Row x 10
3D) Decline Push Ups x 15
Take a 3 minute break and then move on to FLA.
FLA: Fat Loss Accelerator
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
4A) Lox box jumps (step down please)
4B) Split Squat Pulses
4C) Alternating Cross Over Planks
4D) Jump Rope
Take a 3 minute break and then move on to MDT.
MDT: Metabolic Density Training
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises (10 minutes total)
5A) Ski jumps – 4 rounds of 20-10
5B) Step ups (right) – 4 rounds of 20-10
5C) Step ups (left) – 4 rounds of 20-10
5D) KB swings – 4 rounds of 20-10
5E) High knees – 4 rounds of 20-10
Take a 2 minute break
Accelerator Pyramid Finale
– Do the following in order for ONE round only.
– Rest only as necessary. If your technique gets sloppy you MUST rest.
A: Jumping Jacks x 5 + burpees x 2
B: Jumping Jacks x 10 + burpees x 4
C: Jumping Jacks x 15 + burpees x 6
D: Jumping Jacks x 20 + burpees x 8
E: Jumping Jacks x 20 + burpees x 8
F: Jumping Jacks x 15 + burpees x 6
G: Jumping Jacks x 10 + burpees x 4
H: Jumping Jacks x 5 + burpees x 2
Foam Roll and Stretch

Dynamic Warm Up
Set 1: Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike if you can’t run.
1A: Sprint 200m as fast as possible.
– Rest for at least 60-90seconds
Repeat for 8 rounds total.
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Rest 60 seconds
——-
4 minute Bodyweight Accelerator
Perform each of the following exercises in order. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for a total of 2 rounds.
2A: Decline Push Ups x 20s
– Rest 10s
2B: Prisoner Squats x 20s
– Rest 10s
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Leg Raise Push Up Burpees
2. Staggered Push Ups
3. Alternating Twisting Lunges (No Jump)
4. Toe Grabs
5. Bent Over Overhead Jumping Jacks
6. Alternating Superman’s
7. Single Arm Mountain Climbers
8. Wide Leg Squats
9. Plank Alternating Arm Raise
10. Crouch Tuck Jumps

Dynamic Warm Up , Then :
Accelerator #1: DB/BB Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: High Pull x 8
C: Push Press x 8
D: Alternating Reverse Lunge x 8 (each leg)

Lactic Acid Training
Perform exercises with a slow tempo, as listed next to the exercise.
Workout Set #1: 3 rounds
1A: Prisoner Squat x 15 reps (1-0-5) — drop fast, 5 seconds up
– Rest 10s
1B: Close Grip Push up x 10 reps (2-1-3) — 2 seconds down, 3 seconds up
– Rest 10s
1C: Stability Ball Leg Curl x 12 reps (1-0-3) — 1 second out, 3 seconds in
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Explosive Push Ups x 10
– Rest 15s
B: Low Box Jumps x 10
– Rest 60s
Workout Set #2: 3 rounds
2A: Inverted Row x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
2B: DB Squat thrust to Deadlift x 10 reps (1-0-3) — 1 second down, 3 seconds
– Rest 20s
2C: DB Overhead Press x 10 reps (1-0-2) — 1 second down, 2 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #3:
Perform each of the following in order for one round.
A: KB Swing x 30s
– Rest 30s
B: Mountain Climber x 45s AMRAP
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Double Push Ups Burpees
2. Side to Side Plyo Push Ups
3. Alternating Jumping Twisting lunges
4. Abs Spring Ups
5. Explosive Jumping Jacks
6. Bent Over Speed Rows
7. Staggered Mountain Climbers
8. Side to Side Squats
9. Plank Alternating Arm Side Raise
10. Globe twists

Dynamic Warm Up, then :
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100lbs in set 1, add another 10lbs for the remaining sets.
Set #1: 3 rounds
1A: Deadlift x 8 reps (2-1-1)
– No rest
1B: DB Push Press x 8 reps (2-0-1)
– No rest
1C: Single Leg Squat x 8 reps (2-0-1) – TRX Assisted if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Accelerator #1:
Perform each of the following in order, resting only when necessary. At the end of the circuit, rest for 60 seconds then move to the next set.
A: Single leg Walkout x 5 each leg
B: Jump Squats x 20
C: Single leg Walkout x 3 each leg
D: Jump Squats x 10
Set #2: 3 rounds
2A: T-Push Ups x 10 reps (3-0-1)
– No rest
2B: Lateral Lunge x 8 reps (2-0-1)
– No rest
2C: Pull Ups x 10 reps (2-0-1) – assisted or add weight if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s.
3A: Ab Rollout x 12 reps (2-1-1)
– No rest
3B: DB Wood chop x 10-12 reps each side (2-0-1)
– No rest
3C: TRX Rotating Swing x 15 reps each side (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat once more for a total of 2 rounds
4 min Accelerator
A: Jump Rope or Burpee Accelerator
– Do 20 seconds of jump rope or burpees followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch
———————————————————————————

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Alternating One Arm Burpees
2. One Foot Push Ups
3. Side to Side Jump Lunges
5. Air Jacks
6. Floor Rows
7. Reverse Mountain Climbers
8. Side Step Squats
9. Explosive Plank to Push Up
10. Side to Side Terminator Hops

Dynamic Warm Up
DO NOT SKIP THIS WARM UP. You increase the risk of injury!
Set 1: Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike if you can’t run.
1A: Sprint 100m as fast as possible.
– Rest for at least 60-90 seconds, as long as necessary.
Repeat for 10 rounds total.
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Rest for 60 seconds
——-
4 minute Bodyweight Accelerator
Perform each of the following exercises in order. Try to do as many reps as
possible in the allocated time, with perfect form. Repeat for a total of 4 rounds.
2A: Spiderman Push Ups x 20s
– Rest 10s
2B: Jumping Jacks x 20s
– Rest 10s
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. One Legged Burpees
2. Dive Bombers
3. Side Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternating)
4. Seated Alternating Leg Kicks
5. Hands on Hip Jacks
6. Arm Hauler
7. Plyo Mountain Climber
8. Mini Squats
9. Twisting Plank
10. Snowboarders – Front And Back Jumps Rotating

Find a hill that is 30 m long
1A) Hill sprints (3) (walking back down is your recovery)
1B) Alternating Diagonal Lunge (15/side)
Rest 1 minute and repeat 2 more times
2A) Hill Sprints (3) (walking back down is your recovery)
2B) T Pushups (6/side)
Rest 1 minute and repeat 2 more times
Indoor option – Replace hill sprints with any sprint substitution exercise for 10
seconds followed by 15 seconds of rest

Find a hill 20-30 m long
Do the following circuit as many times as possible in 5 minutes, resting only when needed. Once the 5 minutes are up, rest 2 minutes, then move into the next circuit.
1A) Hill Sprints (2)
1B) Explosive Pushup (2)
1C) Lunge Jumps (2/side)
Do the following circuit as many times as possible in 5 minutes, resting only when needed. Once the 5 minutes are up, rest 2 minutes and move into the last circuit.
2A) Total Body Extensions (10)
2B) Hill Sprints (2)
2C) Mountain Climbers (5/side)
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
3A) Hill Sprints (2)
3B) Jumping Jacks (10)
3C) X-Body Mountain Climbers (5/side)
Indoor option – Replace hill sprints with any sprint substitution exercise for 10 seconds followed by 15 seconds of rest.

Accelerator #1: Dumbbell Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: DB Thruster x 6
B: DB Bent Over Row x 6
C: DB Push Ups x 6
D: DB Cross Body Mountain Climbers x 12
Lactic Acid Training
Workout Set #1: 3 rounds
1A: DB Romanian Deadlift x 20 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1B: DB Renegade Row x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 15s
1C: Goblet squat x 12 reps (2-0-3) — 2 seconds down, 3 seconds up
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Jump Squats x 10 with 5s hold at the bottom
– Rest 15s
B: Walkouts w Mountain Climber x 8
– Rest 60s
Workout Set #2: 3 rounds
1A: DB Alternating Press x 8 reps each arm (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1B: DB Step Ups x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
1C: Bent Over Flyes x 10 reps (1-0-3) — 1 second down, 3 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.

Accelerator #3: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Plank – Hold As Long As Possible
– Rest 30s
B: Burpees x 45s AMRAP
– Rest 30s
Workout Set #3: 2 rounds
3A: Prisoner Bulgarian Split Squat x 12 reps each leg (1-1-4) — 1 second down, 4 seconds up
3B: Lying Leg raise x 10 reps (moderate)
– Rest as little as possible and repeat more time for a total of 2 rounds
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Side Jump Slalom Burpee
2. Hindu Push Ups
3. Pulsing Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 per side)
4. Crunch with Twist
5. Prisoners Jacks
6. Lower Body Superman’s
7. Mountain Climbers
8. Pistol Squat (supported if needed)
9. Side Plank Elbow to Knee
10. Back and Forth Shuffles

Dynamic Warm Up, then:
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100kgs in set 1, add another 5k for the remaining sets.
Set #1: 3 rounds
1A: DB/BB Front Squat x 8 reps (2-1-1)
– No rest
1B: Chin Ups x 10 reps (3-1-1)
– No rest
1C: Single Leg RDL to Curtsy Squat x 8 reps (2-1-1)
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Accelerator #1:
Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds
A: Alternating Reverse Lunge x 24 total
B: Lunge Jumps x 24 total
C: Alternating Reverse Lunge x 12 total
D: Lunge Jumps x 12 total

Set #2: 3 rounds
Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 100kg in set 1, add another 10lbs for the remaining sets.
2A: DB Arnold Press x 10 reps (2-0-1)
– No Rest
2B: DB Row x 10 reps (2-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
3A: TRX Rollout x 10 reps (2-1-1)
– No rest
3B: TRX Side Plank x 25s (isometric)
– No rest
3C: TRX/SB Jackknife x 30 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Accelerator #2:
A: Jumping Jacks Accelerator
– Do 20 seconds of Jumping Jacks followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Spiderman Burpees
2. Judo Push Ups
3. Low Explosive Alternating Lunges
4. Slow Bicycle Crunch with Isometric Hold
5. Push Pull Jacks
6. Bent Over Speed Rows
7. Everest Climbers
8. Squat Holds
9. Extended Plank (Push Up Position)
10. Side to Side Ski Hops

Dynamic Warm Up, then :
Accelerator #1: DB/BB Fat Loss Accelerator
Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.
A: High Pull x 8
C: Push Press x 8
D: Alternating Reverse Lunge x 8 (each leg)
Lactic Acid Training
Perform exercises with a slow tempo, as listed next to the exercise.
Workout Set #1: 3 rounds
1A: Prisoner Squat x 15 reps (1-0-5) — drop fast, 5 seconds up
– Rest 10s
1B: Close Grip Push up x 10 reps (2-1-3) — 2 seconds down, 3 seconds up
– Rest 10s
1C: Stability Ball Leg Curl x 12 reps (1-0-3) — 1 second out, 3 seconds in
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.
Accelerator #2: Bodyweight Fat Loss Accelerator
Perform each of the following in order for one round.
A: Explosive Push Ups x 10
– Rest 15s
B: Low Box Jumps x 10
– Rest 60s
Workout Set #2: 3 rounds
2A: Inverted Row x 15 reps (1-0-3) — 1 second down, 3 seconds up
– Rest 20s
2B: DB Squat thrust to Deadlift x 10 reps (1-0-3) — 1 second down, 3 seconds up on the deadlift
– Rest 20s
2C: DB Overhead Press x 10 reps (1-0-2) — 1 second down, 2 seconds up
– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.

Accelerator #3:
Perform each of the following in order for one round.
A: KB Swing x 30s
– Rest 30s
B: Mountain Climber x 45s AMRAP
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Alternating Push Up and Leg Lift Burpees
2. Blast Off Push Ups
4. Seated Flutter Kicks
5. Cross Over Jacks
6. Bent Over Alternate Arm Rows
7. Everest Climbers
8. Mini Jump Squats
9. Side Plank with Leg and Arm Raise
10. Tuck Jumps with Arm Raise Pull Downs

Dynamic Warm Up, then :
Strength Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Note: For set 2 and 3, increase the weight by 10%. For example, if you lift 50kgs in set 1, add another 5kgs for the remaining sets.
Set #1: 3 rounds
1A: Deadlift x 8 reps (2-1-1)
– No rest
1B: DB Push Press x 8 reps (2-0-1)
– No rest
1C: Single Leg Squat x 8 reps (2-0-1) – TRX Assisted if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds.
Accelerator #1:
Perform each of the following in order, resting only when necessary. At the end of the circuit, rest for 60 seconds then move to the next set.
A: Single leg Walkout x 5 each leg
B: Jump Squats x 20
C: Single leg Walkout x 3 each leg
D: Jump Squats x 10
Set #2: 3 rounds
2A: T-Push Ups x 10 reps (3-0-1)
– No rest
2B: Lateral Lunge x 8 reps (2-0-1)
– No rest
2C: Pull Ups x 10 reps (2-0-1) – assisted or add weight if necessary
– Rest for 60s at the end of the circuit and repeat this circuit twice more timefor a total of 3 rounds.
Set #3: Ab Accelerator
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s.
3A: Ab Rollout x 12 reps (2-1-1)
– No rest
3B: DB Wood chop x 10-12 reps each side (2-0-1)
– No rest
3C: TRX Rotating Swing x 15 reps each side (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat once more for a total of 2 rounds
4 min Accelerator
A: Jump Rope or Burpee Accelerator
– Do 20 seconds of jump rope or burpees followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Lateral Burpees
2. Push Ups And Side Arm Raises
3. Meet the Queens Lunges (Rd 1 right, Rd 2 Left, Rd 3 Alternating)
4. Lying Glute Bridge
5. Forward and Back Runs
(Run a few steps forward and then back to start position)
7. Kick Outs
8. Jump Squat to High Knee
9. Reverse Plank
10. 180 Degree Plyo Jumps

Alternating Prisoner Reverse Lunge (20 secs)

Do this 2 times, resting for 20 seconds between circuits.

Lower Body Shock Circuit

1A) DB Split Squat (1-1/2 rep style)

1B) X-Body Mountain Climber w/Feet Elevated (40 secs)

Rest 1 minute and repeat 2 more times

Upper Body Shock Circuit

2A) BB or DB Overhand Grip Row (30 secs)

2B) DB Incline Neutral Grip Chest Press (30 secs)

2C) Incline DB Curl or Bicep Curl (30 secs)

2D) Close-Grip Pushups (30 secs)

2E) DB Rear Lateral Raise (30 secs)

Rest 1 minute and repeat 2 more times

Shock Conditioning Circuit

3A) Jump Rope or Jumping Jacks (20 secs)

3B) Total Body Extension (20 secs)

3C) Hand Step-ups or Hand Walk-outs (20 secs)

Rest 20 secs and repeat 2 more times

Stability Ball Ab Pike or Jackknife (8𔅽)

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. No Jump Burpees
2. Lateral Plank Walk & Push Ups
3. Cross Body Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternating)
4. Single Leg Lying Bridge
5. Jumping Jacks
6. Lower Back Holds
7. Gracie’s Kick Outs
9. Table Makers
10. Man Makers

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. High Knee Sprint Burpees
2. Scorpion Push Ups
3. Alternating Cross Body Lunges
4. Side V-Ups
6. Bent Over Speed Rows
7. Jumping Mountain Climbers (Burpee Thrusts)
8. Mini Prisoner Squats
9. Plank Buzzsaw
10. Side to Side Shuffles

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Chest to the Ground Burpees
2. Close to Wide Grip Plyo Push Ups
3. Meet the Queens (Alternating)
4. Frog Crunches With Punch
5. Wide to Close Leg Stationary Sprints
6. Bent Over Alternate Arm Rows
7. Mountain Climber One Arm rows
8. Forward and Back Jump Squats
9. Plank Alternate Arm and Leg Left Raise
10. Squat Switch Jumps

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Jump Lunge Burpees
2. Walk Out Push Ups
3. Front Lunge Toe Touch to Knee Raise-
4. Seated Open Sesame’s (Leg Open and Close)
5. Side Run to Floor Tap (3 Steps each side)
6. Bent Over Arm Flyes
7. Grasshopper Mountain Climbers
8. Shifting Squats
9. 3 Point Plank – Leg raise
10. Superstar Plyo Jumps

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Bunny Hop Burpees
2. Staggered Plyo Push Ups
3. Lunge and Cross Body Chop
4. Toe Reaches
5. Fast Feet with Slight Squat
6. Upper Body Superman’s
7. Dawg Mountain Climbers Knee to Shoulder
8. Plié Squats
9. 3 Point Plank – Arm Raise
(Rd 1 Right Arm, Rd 2 Left Arm, Rd 3 switch at 30 sec)

Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, rest 1 minute and move into the next superset.
1A) Sprint (25 m)
1B) Alternating Prisoner Lunge (10/side)
Do the following superset as many times as possible in 10 minutes, resting only when needed.
2A) Sprint (25m)
2B) Bodyweight Death Crawl (6)
Indoor option – replace the sprinting for 25m with any sprint substitution exercise for 10 seconds.

———————————————————————–
-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes
1. Jumping Jack Burpees
2. Opposite Knee Tap Push Ups
3. Front Lunge and Rotation
4. Leg Raise and Hip Thrusts
5. Skipping Ropes
6. Lower Body Superman’s
7. Side to Side Running Mountain Climbers
8. Pike Squats
9. Plank with Alternating Lateral Arm Reach
10. Low Squat Foot Switches
—————————————————-

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. 180 Degree Burpees
2. Knuckle Push Ups
3. Lunge with Front Arm Raise
4. Lying Side to Side Oblique Reaches
5. Side to Side Jumping Twists
6. Alternating One Arm One Leg Superman’s
7. Mountain Climber Push Ups
8. Single Arm Overhead and Floor Touch Squats
9. Plank Jacks
10. Front Kicks

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Burpee Knee to Chest
2. Archer Push Ups
3. Lateral Lunge with Chop
4. Lying Reverse Crunches
5. Stationary Sprints
6. Iron Cross
7. Multi-plane Mountain Climbers (Chest -Chest -Elbow – Elbow)
8. Squat and Side Leg Lifts
9. Plank Inchworm
10. Rotating quick feet

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Grass Hopper Burpees
2. Alternate Leg and Arm Raise Push Ups
3. Forward Lunge and Toe Touch
4. Side Abs In and Outs
5. Heel to Butt Stationary Runs
6. Kneeling Iron Cross
7. Multiplane Mountain climbers 2 (chest – chest – rotational -rotational)
8. Squat and Front Leg Kick
9. T Plank Raise
10. Up-Downs

-Beginners-
30 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 30 Minutes
-Intermediate-
45 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 36 minutes

60 seconds of work followed by 15 seconds of rest.
Complete 3 rounds with 90 sec rest in between
Total Workout Time – 41 Minutes

1. Side to Side Terminator Burpees
2. Plyo Spiderman Climbers
3. Jumping Switch Lunge to Knee Tuck and Reverse Lunge
4. V-Reach Thrus
5. Around the world jumps
6. Kick Thru Toe Touches
7. Squat Switch Jumps
8. Bent Over Speed Rows
9. Swing Plank
10. Single Leg Deadlifts with Knee Lift

– Front squat push press (goblet squat press with KB)

– Bent over row (do single arm row with KB if you only have one KB)

– Weighted burpee with push up (burpee on the floor when using KB)

Do 30 seconds of work with 5 seconds of transition.

Rest as needed between rounds.

Now, you can shake this up by doing 7 reps of each exercise for 3-4 rounds.

Or as mentioned, you could do three rounds of 7 reps using a DB’s, barbell or a KB for each round.

That’s three variations of the same workout, just by changing the tool, time and rep scheme.

• High pull
• Front squat push press (goblet squat press with KB)
• Bent over row (do single arm row with KB if you only have one KB)
• Weighted burpee with push up (burpee on the floor when using KB)

Do 30 seconds of work with 5 seconds of transition.

Rest as needed between rounds.

Now, you can shake this up by doing 7 reps of each exercise for 3-4 rounds.

Or as mentioned, you could do three rounds of 7 reps using a BB, DB’s, and finally a KB for each round.

That’s three variations of the same workout, just by changing the tool, time and rep scheme. Pretty cool right? And you can get it all done in less than 25 minutes.

• Do this workout in circuit format.
• Rest as little as possible between exercises.
• Rest 1 minute at the end of the circuit before repeating the circuit 1 more time.
• Do only 1 round of the circuit the first time you try this workout.
• For pull-ups and pushups, 80% max reps means to do only 80% of the maximum number of reps you can do. For example, if you can do 5 pull-ups, then do 4 reps. If you can do 10 pushups, stop at 8. Round down when needed.
1) Shuttle Sprint – 20 seconds
2) Prisoner Squat – 25 reps (2-0-1)
3) Sprint – 20 seconds
4) Pull-up – 80% Max reps (2-0-1)
5) Pushup – 80% Max reps (2-0-1)
6) Pull-up – 80% Max reps (2-0-1)
7) 1-Leg Squat on Bench – 10 reps per side (2-0-1)
8) Elevated Pushup – 15 reps per side (2-0-1)
9) 1-Leg Squat on Bench – 10 reps per side (2-0-1)
10) Underhand Inverted Row – 15 (2-0-1)
11) Bulgarian Split Squat 1& ½ Reps – 12 reps per side (2-0-1)
12) Underhand Inverted Row – 15 (2-0-1)
13) Sprint – 20 seconds
14) Prisoner Squat – 25 reps (2-0-1)
15) Sprint – 20 seconds
Finish with 5 minute cool-down walk & static stretching.

Ten Minute Circuit #1 – Upper Body Sculpt’n’Slam

1A) Pullups or TRX Rows – Stop one rep short of failure (1RSF)

1B) Decline Pushups (or choose the toughest pushup you can do) – 1RSF

1C) Slamball Slams or Total Body Extensions – 20 reps

– Do your pullups and pushups with a 3 second lowering phase.

– Do not rest between exercises.

– Rest 1 minute at the end of the circuit.

– Do as many rounds of the circuit as you can in 10 minutes

– Rest up to 2 minutes between 10-minute circuits.

Once you’re done that 10 minute workout you’ll agree that it alone will get you great beach body results. But if you want to Stack-It, hit this next…

Ten Minute Circuit #2 – The Big Muscle Pump
2A) DB Neutral-Grip Press (palms facing one another) – 12 reps
2B) DB 1-Arm Row – 12 reps per side
2C) 1-Arm KB or DB Overhead Press – 10 reps per side

– Take 2 seconds to lower the weight in each movement.

– Rest 15 seconds between exercises.

– Rest 1 minute at the end of the circuit.

– Do as many rounds of the circuit as you can in 10 minutes

Ten Minute Circuit #3 – Pump’n’Swing
3A) DB Curl – 10 reps, rest 30 seconds, 6 more reps
3B) TRX or DB Triceps Extension – 12 reps
3C) KB Swing – 15 reps

3D) Ab Rollout (with ball, TRX, or wheel) – 12 reps

– Rest 15 seconds between exercises.

– Rest 1 minute at the end of the circuit.

– Do as many rounds of the circuit as you can in 10 minutes

The End. That’s how you Triple Stack your training. The most important exercises go in Stack 1 and then you can choose how much to add. You can even do the other workouts at different times of the day…but make sure to warm-up properly with a traditional TT warm-up circuit.

Day 3 – Advanced Workout B
• Do this workout in circuit format.
• Rest as little as possible between exercises.
• Rest 1 minute at the end of the circuit before repeating the circuit 1 more time.
• Do only 1 round of the circuit the first time you try this workout.
• Expect considerable soreness in your abdominals in the following 3 days.
1) Hang Leg Raise – 10 reps (2-0-1)
2) Stability Ball Plank – 30 seconds
3) Stability Ball Rollout – 20 reps (2-0-1)
4) Stability Ball Plank – 30 seconds
5) Stability Ball Jackknife with Hands on Floor – 20 reps (1-0-1)
6) Cross-Body Mountain Climber – 10 reps per side (1-0-1)
7) Side Plank – 45 seconds per side
8) Spiderman Push-up – 10 per side (2-0-1)
9) Chin-up plus Knee-up – 10 reps (2-0-1)
10) Bulgarian Split Squat 1 & ½ reps – 12 reps per side (2-0-1)
11) Spiderman Pull-up – 5 reps per side (2-0-1)
12) Shuttle Sprint – 30 seconds
After the circuit you can perform your favorite 20-minute interval training session.
Finish with 5 minute cool-down walk & static stretching.

Bodyweight squats – 12 (hold for one count in bottom position each rep)

EASY push ups – 10 (pick easy version for YOU – warm up tempo!)

EASY inverted rows – 10 (focus on firing up that upper back!)

Do exercises circuit style for two rounds total

– one arm push up progression -1 to 5 reps each arm

– vertical jump progression – 8 to 10 reps

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

– pull up/chin up progression – 1 to 5 reps

– split squat progression – 8 to 10 reps

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

Rest for about 60 seconds, and then move onto:

Set your timer for 20 seconds of work and 10 seconds of rest. Get as many reps as you can in 20 seconds of the burpees. Rest for 10 seconds. Run as fast as you can for 20 seconds in the shuttle sprints. Rest for 10 seconds. Repeat the full sequence two times through in this same fashion.

Workout: Perform 44 reps on each exercise before moving to the next. Rest ONLY when needed, trying to complete the full workout as fast as possible (beginnings should cut the reps in half and do 22 reps on each exercise). After you finish the workout, rest 2-minutes and do a 4 min ab workout to finish.

3. Cross Body Mountain Climbers (44 each side)

4. Swing Through Lunges* (22 reps with left leg planted)

5. Swing Through Lunges* (22 reps with right leg planted)

6. Spiderman Pushups or regular pushups (44 total)

*Swing Through Lunges is counted as 22 reps in front, 22 reps reverse for a total of 44 reps on each side.

20-10 Beginners
• If 5 rounds of the circuit is too many, start by doing just 1-3 rounds depending on your fitness level.
• Complete each exercise below for 20 seconds with a 10 second rest in between. Between circuit one and two (after completing the 5 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 20-10 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Split Squat: 20 seconds each side
◦ Rest 10 seconds
• Pushups or Knee Pushups: 20 seconds
◦ Rest 10 seconds
• Jumping Jacks: 20 seconds
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Mountain Climbers: 20 seconds
◦ Rest 10 seconds
• Alternating Lunges: 20 seconds
◦ Rest 10 seconds
• Planks: 20 seconds, 10 seconds rest X 3 (for a total of 60 seconds of planks)
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #2, rest 30-60 seconds and complete the finisher below.
Finisher
• Prisoner Squats: 20 seconds of bodyweight squats, 10 second squat hold and repeat 4 times for a total of 2-minutes.

20-10:
• If 5 rounds of the circuit is too many, start by doing just 1-3 rounds depending on your fitness level.
• Complete each exercise below for 20 seconds with a 10 second rest in between. Between circuit one and two (after completing the 5 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 20-10 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Spiderman Climbs: 20 seconds
◦ Rest 10 seconds
• Squat to Toes: 20 seconds
◦ Rest 10 seconds
• Close Grip Pushups or Close Grip Pushups on your knees: 20 seconds
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Burpees: 20 seconds
◦ Rest 10 seconds
• Run-in-Place: 20 seconds
◦ Rest 10 seconds
• Planks: 20 seconds, 10 seconds rest X 2 (for a total of 40 seconds of planks)
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.

20-10:
• If 5 rounds of the circuit is too many, start by doing just 1-3 rounds depending on your fitness level.
• Complete each exercise below for 20 seconds with a 10 second rest in between. Between circuit one and two (after completing the 5 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 20-10 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Pushups or Knee Pushups: 20 seconds
◦ Rest 10 seconds
• Alternating Reverse Lunges: 20 seconds
◦ Rest 10 seconds
• Spiderman Climbs: 20 seconds
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Jumping Jacks: 20 seconds
◦ Rest 10 seconds
• Mountain Climbers: 20 seconds
◦ Rest 10 seconds
• Burpees or Sprints in Place: 20 seconds, 10 seconds rest X 2 (for a total of 40 seconds)
◦ Rest 10 seconds and repeat 4 more times for a total of 5 rounds.
After completing 5 rounds of circuit #2, rest 30-60 seconds and complete the finisher below.
Finisher
• Planks: 30 seconds
• Side Planks: 15 seconds each side
◦ Repeat 3 total rounds without rest.

Complete each exercise below for 30 seconds with a 15 second rest in between. Between circuit one and two (after completing the 3 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 30-15 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Bulgarian Split Squats: 30 seconds each side
◦ Rest 15 seconds
• Decline Pushups: 30 seconds
◦ Rest 15 seconds
• Burpees: 30 seconds, 15 seconds rest X 2 (for a total of 60 seconds of burpees)
◦ Rest 15 seconds and repeat 2 more times for a total of 3 rounds.
After completing 3 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Spiderman Pushups: 30 seconds
◦ Rest 15 seconds
• Jump Lunges: 30 seconds
◦ Rest 15 seconds
• Side Plank Reach Through: 30 seconds on each side
◦ Rest 15 seconds and repeat 2 more times for a total of 3 rounds.
After completing 3 rounds of circuit #2, rest 30-60 seconds and complete the finisher below.
Finisher
• Pushups: 10 reps
• Sprints in Place: 10 reps each leg
◦ Repeat 10 full rounds as fast as possible resting only when needed.

Legs and Back Day
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Barbell Squat – 30 seconds using 50% of the weight you will be using in the 1st circuit set
• Pull-ups – 20 seconds
• Alternating Reverse Lunge – 20 seconds
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 4 times with no rest between exercises. Rest 30-60 seconds between full circuits.
1A) Barbell Squats– Set 1: 15 reps Set 2: 12 reps Set 3: 9 reps Set 4: 6 reps
• Be sure to bump up the weight on each set using a weight that is comfortable yet challenging.
Perform with a weight that allows you to have 1-2 reps left in the tank on each set. So for 15 reps you should NOT be able to do 17 reps but should be able to complete all 15 reps.
1B) Pull-Ups – Max reps on all 4 sets
1C) Box-Jumps – 20 reps on all 4 sets
•Rest for 30-60 seconds and repeat 4 total circuits.
Workout Circuit #2
• Go through 3 times with no rest between exercises. Rest 30-60 seconds between circuits.
2A) Dumbbell Lunges (alternating) – 10 each leg
2B) Bent Over Row – 10 reps
2C) Jump Lunges – 20 total jumps
•Rest 30-60 seconds and repeat 3 total circuits.
Do the below circuit 3 times with no rest between exercises. Rest 30 seconds between full rounds.
3A) Box Jumps – 30 seconds
3B) Leap Ups – 30 seconds
3C) Squat Holds – 60 seconds

Legs, Back
Circuit #1
Barbell or Dumbbell Squats: 10 reps
Pull-Ups: Max reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Circuit #2
Barbell or Dumbbell Deadlifts: 10 reps
Chin-Ups or Underhand Bodyweight Rows: Max reps
Bent Over Row: 10 reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Circuit #3
DB Alternating Lunges: 8 reps each side
Bodyweight Rows: 10 reps
DB Bulgarian Split Squat: 8 reps each side
Rest 60 seconds and complete 1 more time for 2 TOTAL rounds.
Finisher:
Punisher Squats: 20 seconds of bodyweight squats, followed by a 10 second squat hold.
Beginners: Perform 2 total minutes (4 rounds)
Intermediate: Perform 3 total minutes (6 rounds)
Advanced: Perform 4 total minutes (8 rounds)

Perform these as supersets:

1A) Low Box or Bench Jumps (1 minute)
1B) Inverted Row or Strap Row (1 minute)
Rest 1 minute and repeat ONE more time. Try to beat your previous reps in the second round.
2A) Narrow-Stance Bodyweight Squat (1 minute)
2B) Switch Pushup (1 minute)
Rest 1 minute and repeat ONE more time. Try to beat your previous reps in the second round.
3A) Bench Vault (1 minute)
3B) Mountain Climbers (1 minute)
Rest 1 minute and repeat ONE more time. Try to beat your previous reps in the second round.
Finisher
Do the following superset resting only when needed. In the first superset, you’ll perform 10 reps of each exercise. In the next superset, you’ll perform 9 reps of each. Continue in this fashion until you complete 1 rep of each exercise. Each week, try to beat your previous time of completing this finisher.
4A) Bulgarian Jump Squat or Bulgarian Split Squat (10/side…1/side)
4B) Stablity Ball Ab Pike or TRX Ab Pike (10…1)
Stretch as needed

1A) T Pushups (6/side)
1B) Bodyweight Walking Lunges (12/side)
1C) Stability Ball or Ab Wheel Rollout or TRX Ab Fallout (12)
Do as many rounds as possible in 10 minutes. Each week, try to beat your previous number of rounds. After the 10 minutes are up, rest 1 minute and move into the next circuit.
2A) Burpee (10)
2B) Sprinter Step-up (15)
2C) Stability Ball Stir-the-Pot (10/side) or Spiderman Climb (10/side)
Do as many rounds as possible in 10 minutes. Each week, try to beat your previous number of rounds. After the 10 minutes are up, rest 1 minute and move into the finisher.
Do the following circuit as many times as possible in:
Weeks 1 and 2 (3 minutes)
Week 3 (4 minutes)
Weeks 4 (5 minutes)
3A) Lunge Jumps (3/side)
3B) Explosive Pushups (3)
3C) Bodyweight Chops (3/side)
Stretch as needed

Complete each exercise below for 30 seconds with a 15 second rest in between. Between circuit one and two (after completing the 3 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so. Your goal should be to build up to doing the full circuits in the 30-15 interval fashion.
• If an exercise says “X2” or “X3”, this means you will complete 2 rounds (X2) or 3 rounds (X3) before moving back to the top of the circuit.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Squat Jumps: 30 seconds
◦ Rest 15 seconds
• T-Pushups: 30 seconds
◦ Rest 15 seconds
• Spiderman Climbs: 30 seconds, 15 seconds rest X 2 (for a total of 60 seconds of Spiderman Climbs)
◦ Rest 15 seconds and repeat 2 more times for a total of 3 rounds.
After completing 3 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Sprints in Place: 30 seconds
◦ Rest 15 seconds
• Planks: 30 seconds, 15 seconds rest X 2 (for a total of 60 seconds of planks)
◦ Rest 15 seconds
• Ice Skaters: 30 seconds
◦ Rest 15 seconds and repeat 2 more times for a total of 3 rounds.
After completing 5 rounds of circuit #2, rest 30-60 seconds and complete the finisher below
Finisher
• 20 seconds of burpees, followed by a 10 second rest. Repeat for 4-minutes (8 total rounds)

Do the following circuit ONE time resting as little as possible. Don’t move into the next exercise until you complete all reps. Record your time and try to beat the time it takes you to complete this circuit each week. After the circuit, rest 2 minutes and move into the finisher.
1A) Vertical Jump and Stick (25)
1B) 1-Arm Extended Pushup (25/side)
1C) Alternating Reverse Lunge (25/side)
1D) Spiderman Climb (25/side)
1E) Stability Ball Leg Curls (25)
1F) Stability Ball Jackknife Pushups or TRX Atomic Pushups (40)
1G) Total Body Extensions (60)
Finisher –
Do the following circuit 5 times, resting only when needed. Each week, try to improve the time it takes you to complete all 5 rounds.
2A) Shuttle Sprint (back and forth 5 times)
2B) Burpee/X-Body Mountain Climber Combo (5)
2C) Alternating Lateral Lunge (5/side)
2D) Star Shuffle (5/side)
2E) X-Body Mountain Climber (5/side)
Stretch any tight muscles

AE: A For ADVANCED, E For EXPLOSIVE
• Complete each exercise below for 40 seconds, resting only when needed or where it tells you to rest. Between circuit one and two (after completing the 2-3 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Squat Jumps: 40 seconds
• Clapping Pushups or Regular Pushups: 40 seconds
• Ice Skaters: 40 seconds
• Mountain Climbers: 40 seconds
◦ Rest 40 seconds and repeat 1 OR 2 more times for a total of 2-3 rounds.
After completing 2-3 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Prisoner Squats or Prisoner Squat Jumps: 40 seconds
• Decline Pushups: 40 seconds
• Bulgarian Split Squat: 40 seconds each side
• Burpees: 40 seconds
◦ Rest 40 seconds and repeat 1 OR 2 more times for a total of 2-3 rounds.
After completing 2-3 rounds of circuit #2, rest 30-60 seconds and complete the finisher below.
Finisher
• Pushups: 20 seconds
• Squat Jumps: 20 seconds
• Burpees: 20 seconds
◦ Repeat 2 more times for a total of 3 rounds resting only when needed.

Sprints and Plyometrics
During this workout, you will be completing a series of 7 sprints and 2 different plyometric exercises trying to complete the workout as quickly as possible:
7-50 yard sprints
• After each sprint: complete 15 broad jumps and 15 side hops on each leg
Be sure to take enough rest in order for your body to recover between sets.

It is better to rest longer and go harder during the workout than to try and complete the sprint or jump with bad form.

Chest, Shoulder, Triceps, Abs :
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Pushups – 20 seconds
• Bodyweight Squats – 20 seconds
• DB Incline Press – 20 seconds using 50% of the weight you will use during your real sets
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 3 times with no rest between exercises. Rest 30-60 seconds between full circuits.
1A) DB Incline Press– Set 1: 15 reps Set 2: 12 reps Set 3: 9 reps
• Be sure to bump up the weight on each set using a weight that is comfortable yet challenging.
Perform with a weight that allows you to have 1-2 reps left in the tank on each set. So for 15
reps you should NOT be able to do 17 reps but should be able to complete all 15 reps.
1B) Clapping Pushups: 10-15 reps
• Rest 15 seconds
1C) Side Plank Reach Through: 15 reach throughs each side
•Rest for 30-60 seconds and complete 3 total circuits.
Workout Circuit #2
• Go through 3 times with no second rest between exercises. Rest 30-60 seconds between circuits.
2A) DB Overhead Press – 12 reps
2B) Dips or Bench Dips – 10-15 reps
2C) Hanging Leg Raise or Leg Raise to Hip Up – 10-15 reps
2D) Close Grip Pushups (3 second lowering phase): 10 reps
•Rest 30-60 seconds and complete 3 full circuits.
Do the below circuit 3 times with no rest between exercises. Rest 30 seconds between full rounds.
3A) Burpees – 30 seconds
3B) Double Unders – 30 seconds
3C) Rocking Planks – 60 seconds

Circuit #1
Bench Press (barbell or dumbbell): 10 reps
Decline or Regular Pushups: Max reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Circuit #2
Overhead Press (barbell or dumbbell): 10 reps
Dips or Bench Dips: 20 reps (or max reps)
DB Side Shoulder Raise: 12 reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Circuit #3
Incline Chest Press: 10 reps
Close Grip Pushups: Max reps
Rest 60 seconds and complete 2 more time for 3 TOTAL rounds.
Finisher
Finish as quickly as possible resting only when needed.
Pushups: 10 reps
Outside Mountain Climbers: 10 reps each side
Burpees: 10 reps
Repeat 2 more times for a TOTAL of 3 rounds.

Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Bodyweight Squats – 20 seconds
• Pushups – 20 seconds
• Pull-Ups – 20 seconds
• Single Leg Deadlifts – 20 seconds each leg
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 4 times with no rest between exercises. Rest 30-60 seconds between full circuits.
1A) Barbell Deadlifts – Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps
• Be sure to bump up the weight on each set using a weight that is comfortable yet challenging.
Perform with a weight that allows you to have 1-2 reps left in the tank on each set. So for 12 reps you should NOT be able to do 14 reps but should be able to complete all 12 reps.
1B) Clapping Pushups: 10-15 reps
• Rest 15 seconds
1C) Box Jumps: 20 reps
1D) Pullups: Max reps
•Rest for 30-60 seconds and complete 4 total circuits.
Workout Circuit #2
• Go through 3 times with no second rest between exercises. Rest 30-60 seconds between circuits.
2A) DB Flat Press – 12 reps
2B) Leap Ups – 20 total reps
2C) Side Shoulder Raises – 10-15 reps
2D) Tuck Jumps: 15 reps
2E) Kettlebell or Dumbbell Swing: 25 reps
•Rest 30-60 seconds and complete 3 total circuits.
Do the below circuit 5 times with no rest between exercises. Rest 10-30 seconds between full rounds.
Each new round, subtract 5 reps on each exercise.
3A) Burpees:
Round 1: 25 reps, Round 2: 20 reps, Round 3: 15 reps, Round 4: 10 reps, Round 5: 5 rep
3B) Double Unders:
Round 1: 50 reps, Round 2: 45 reps, Round 3: 40 reps, Round 4: 35 reps, Round 5: 30 reps

Circuit #1
Barbell Squats: 12-15 reps
Pull-Ups: Max reps
DB Bench Press: 15 reps
Rest 60 seconds and repeat 2 more times for a TOTAL of 3 rounds.
Circuit #2
Burpees with Pushup: 60 seconds AMRAP (as many reps as possible)
Rest 2 minutes and repeat 2 more times for a TOTAL of 3 rounds.
Circuit #3
Bent Over Row: 12 reps
Hanging Leg Raises: Max reps
Decline or Regular Pushups: Max reps
Rest 60 seconds and repeat 2 more times for a TOTAL of 3 rounds.
Finisher
Perform 20 seconds on, 10 seconds off of the exercises below. Complete 6 full minutes (2 full rounds).
Squat Jumps
Cross Body Mountain Climbers
Ice Skaters
Spiderman Pushups
Jump Lunges
Burpees

Complete each exercise below for 40 seconds, resting only when needed or where it tells you to rest. Between circuit one and two (after completing the 2-3 rounds of circuit one), take a 30-60 second rest then move to circuit 2.
• If you need to take more rest in between exercises in order to keep good form, do so.
• Always be sure you get in a good warm-up before starting the workout.
Circuit #1
• Burpees: 40 seconds
• Alternating Lunges: 40 seconds
• Sprints in Place: 40 seconds
• Squat to Toes: 40 seconds
◦ Rest 40 seconds and repeat 1 OR 2 more times for a total of 2-3 rounds.
After completing 2-3 rounds of circuit #1, rest 30-60 seconds and complete circuit #2.
Circuit #2
• Bodyweight Squat to Squat Jump: 40 seconds
• Spiderman Pushups: 40 seconds
• Jump Lunges: 40 seconds
• Rocking Planks: 40 seconds
◦ Rest 40 seconds and repeat 1 OR 2 more times for a total of 2-3 rounds.
After completing 2-3 rounds of circuit #1, rest 30-60 seconds and complete the finisher below.
Finisher
• 20 seconds of Sprints in Place, 10 second rest for 4-minutes (8 total rounds)
—————————————————————————-

Warm-Up: Perform 20-reps on each exercise and do 2-full rounds, resting only when needed.

Bodyweight Squats: 20-reps
Alternating Lunges: 20-reps total
Squat Jumps: 20-reps
Bulgarian Split Squat: 20-reps (10-reps each leg)

Once you have gone through 2-rounds of the warm-up, you are going to move into the circuit below.

Circuit: Perform the reps or seconds stated below for each exercise. Rest only where it says to rest.

Box Jumps (or bed jumps for us!): 10-reps
Rest 10-seconds
Squat Jumps: 10-reps
Rest 10-seconds
Bodyweight Squats: 10-reps
Rest 30-seconds and complete 5 total rounds.

Once you have gone through 5-rounds of the PAP Circuit, you are going to move into the Iso-Strenght circuit below.

Iso-Strength Circuit: Perform the reps or seconds stated below for each exercise. Rest only where it says to rest.

Circuit A
Bodyweight Squats: 30-seconds
Glute Holds: 30-seconds
Complete 4-total rounds of this circuit WITHOUT rest…

Once completed, rest as long as needed and move into:

Circuit B
Bulgarian Split Squat (left leg): 30-seconds
Single Leg Glute Hold (left leg): 30-seconds
Bulgarian Split Squat (right leg): 30-seconds
Single Leg Glute Hold (right leg): 30-seconds
Complete 3-total rounds of this circuit WITHOUT rest…

Once completed, rest as long as needed and move into:

Circuit C
Burpees with Tuck Jump: 30 reps
Squat Holds: 60-seconds

-Each exercise should be done at your highest speed possible. Always EXPLODE on all exercises. Remember though, safety first. You want to move quickly but safely.
-Use a weight that will challenge you. You are NOT training to failure on the weighted exercises. However, you want to make sure that the 6-8 reps will challenge you.
-Make sure you give yourself enough rest between full sets. The key is to go as hard and quickly as possible DURING the sets. If you need more rest in between, take it.
-Again, train hard but train SAFE!
Circuit #1
Barbell Squats: 8 Reps With 40-60% of 1RM at fastest speed possible
Jump Lunges: 12 reps total focusing on exploding as high as possible
Rest 90 seconds between circuits and complete 3 TOTAL rounds
Circuit #2
Deadlifts: 8 Reps With 40-60% of 1RM at fastest speed possible
Rest 90 seconds between circuits and complete 3 TOTAL rounds
Circuit #3
Barbell or Dumbbell Lunges: 12 reps total
Squat Jump Holds*: 15 reps
Rest 90 seconds between circuits and complete 3 TOTAL rounds
*Perform a squat jump, following by a 3 second squat hold at the bottom. This is ONE repetition.
Circuit #4
Ground Lunge Punches: 10 reps each side (as fast as possible)
Reverse Lunge Jumps: 10 reps each leg
Double Unders: 30 reps
Repeat two rounds as quickly as possible.

Metabolic Uppers
-Each exercise should be done at your highest speed possible. Always EXPLODE on all exercises. Remember though, safety first. You want to move quickly but safely.
-Use a weight that will challenge you. You are NOT training to failure on the weighted exercises. However, you want to make sure that the 6-8 reps will challenge you.
-Make sure you give yourself enough rest between full sets. The key is to go as hard and quickly as possible DURING the sets. If you need more rest in between, take it.
-Again, train hard but train SAFE!
Circuit #1
Bench Press (barbell or dumbbell) at 40-60% of 1RM: 8 reps
Pull-Ups: Max Reps
Explosive Pushups: 15 Reps
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #2
Overhead Press (barbell or dumbbell) at 40-60% of 1RM: 8 reps
Med Ball Slams: 20 reps
Chin-Ups: Max Reps
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #3
Bent Over Rows at 40-60% of 1RM: 8 reps
Superman’s To Sprinter Start*: 5 reps
Rest 90 seconds and complete 3 TOTAL rounds
*One rep is 5 Superman’s and 1 Get-Up-To-Sprinter-Start

Lower-Bodyweight Push
Focus: Your workout focus is to GAIN STRENGTH. This means using a challenging weight that will push you on each set.
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Bodyweight Squats – 20 seconds
• Pushups – 20 seconds
• Pull-Ups – 20 seconds
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
1A) Barbell Squats: 7 reps
1B) Pull-Ups or Weighted Pull-Ups: Max Reps
1C) Alternating Dumbbell Lunges: 10 reps each side
•Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
Workout Circuit #2
• Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
2B) TUT Pushups*: 15 reps (2-1-2)
2C) Kettlebell Swings: 20 reps
•Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
*Each pushup should take you 5 seconds to complete. This puts your muscles under tension for a longer period of time.
Finisher Circuit
• Perform 20-seconds of bodyweight squats following by a 10-second squat hold. Repeat in this fashion for 4-minutes (8 rounds)
3A) Punisher Squats: 8 rounds or 4-minutes

Do the following superset as many times as possible in 20 minutes resting only when needed. Choose a weight in which you can lift for 12 reps for both exercises. Once the 20 minutes are up, rest 1 minute and move into the Finisher.

1A) Snatch-Grip Deadlift or DB Squat (8 reps)

1B) 1-Arm DB Incline Chest Press (8 reps per side)

2) Total Body Extensions (30 seconds), rest 30 seconds

Do the following superset resting only when needed. Choose a weight in which you can snatch for about 8 reps.

In the first superset, you’ll do 1 rep of each exercise. In the next superset, you’ll complete 2 reps of each exercise. Continue in this fashion until you complete 5 reps of each exercise.

Then repeat this (starting over at 1) and continue until 20 minutes are up.

1A) *KB or DB Snatch (1/side𔆁/side)

1B) Chin-ups or Strap Row or Inverted Row (1𔆁)

*If you’re not familiar with DB or KB Snatches, you can do 1-Arm KB or DB Swings

OPTIONAL Finisher (because this workout is a doozy as is)

2) Low Box Jumps (20 secs), rest 10 secs – Do this 6 times

Each exercise should be done at your highest speed possible. Always EXPLODE on all exercises. Remember though, safety first. You want to move quickly but safely.
-Use a weight that will challenge you. You are NOT training to failure on the weighted exercises. However, you want to make sure that the 6-8 reps will challenge you.
-Make sure you give yourself enough rest between full sets. The key is to go as hard and quickly as possible DURING the sets. If you need more rest in between, take it.
-Again, train hard but train SAFE!
Circuit #1
Front Squat: 8 Reps
Box Jumps: 15 reps
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #2
Incline Chest Press: 12 reps
Squat Jumps: 20 reps
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #3
Weighted Pull-Ups: Max Reps (use weight so that you cannot do more than 10 pull-ups)
Burpee Star Jumps: 15 reps (focus on EXPLOSION)
Rest 90 seconds and complete 3 TOTAL rounds
Circuit #4
Kettlebell or Dumbbell Swings: 25 reps
Explosive Pushups: 15 reps
Double Unders: 30 reps
Rest 90 seconds and complete 3 TOTAL rounds
—————————————————————

Upper-Bodyweight Flow
Focus: Your workout focus is to GAIN STRENGTH. This means using a challenging weight that will
push you on each set.
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Bodyweight Squats – 20 seconds
• Pushups – 20 seconds
• Pull-Ups – 20 seconds
• Rest 30 seconds and then start Circuit #1
Workout Circuit #1
• Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
1A) Bench Press: 8 reps
1B) Bodyweight Bulgarian Split Squats: 10 reps each side
1C) TUT Decline Pushups*: 10 reps (2-1-2)
•Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
*Each pushup should take you 5 seconds to complete. This puts your muscles under tension for a longer period of time.
Workout Circuit #2
• Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
2B) Box Jumps: 15 reps
2C) Kettlebell Swings: 20 reps
•Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
Finisher Circuit
• Perform 20-seconds of the first exercise, rest 10 seconds then move to the next exercise. Continue in this 20-10 fashion for 6 total minutes.
3A) Pushups
3B) Outside Mountain Climbers
3C) Burpees

Full Body Combo
Focus: Your workout focus is to GAIN STRENGTH. This means using a challenging weight that will push you on each set.
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
• Bodyweight Squats – 20 seconds
• Pushups – 20 seconds
• Pull-Ups – 20 seconds
• Rest 30 seconds and then start Circuit #1
Workout Circuit
• Complete 5 total rounds of the exercises below as fast as possible. Rest only when needed.
1A) Barbell Squats: 15 reps
1B) Pull-Ups: 10-15 reps depending on your fitness level
1C) Explosive Pushups or Pushups: 15 reps
1D) Alternating Dumbbell Lunges: 10 reps each side
This is your only circuit for the day so be sure to push yourself.

Dynamic Warm Up
Metabolic Resistance Training
Perform exercises in supersets or circuits. For example, do exercise A then B then C with no rest, then break for specified time. Repeat for a total of 3 rounds.
Note: Rest for longer between sets if necessary. Remember, perfect form trumps speed. You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: Chin ups x 2 reps short of failure (2-1-1)
– No rest
1B: Overhead Bulgarian Split Squat x 10 reps each leg (2-0-1)
– No rest
1C: Decline Push Ups x 2 reps short of failure (2-0-1)
– No rest
1D: DB Romanian Deadlift x 8 reps (2-1-1)
– No rest
1E: Ab Roll Outs x 15 reps (2-1-1)
– Rest 15s
1F: Jump rope x 2 mins (as many reps as possible)
– Rest for 45s at the end of the circuit and repeat this circuit one more time
for a total of 2 rounds
Set #2: 8 rounds
2A: KB swings or Total Body Extensions x 30s
– Rest 30s
– Repeat for 8 rounds
Foam Roll and Stretch

Dynamic Warm Up
Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for specified time. Repeat for a total of 3 rounds.
Note: Rest for longer between sets if necessary. Remember, perfect form trumps speed. You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: DB Offset Squat with Press x 8 reps each side (2-1-1)
– No rest
1B: DB Renegade Row x 10 reps (2-0-1)
– No rest
1C: Jumping Jacks x 20 reps (moderate)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #2: 3 rounds
2A: DB Chest Press x 12 reps (2-1-1)
– No rest
2B: Single Leg RDL to Curtsy Squat x 10 reps each leg (2-0-1)
– Rest for 30s at the end of the circuit and repeat this circuit one more time for a total of 2 rounds
Set #3: 3 rounds
3A: DB Step Up with Bicep Curl x 10 reps (2-0-1)
– No rest
3B: Bent Over Reverse Flys x 12 reps (2-1-1)
– No rest
3C: DB Swing x 15 reps (moderate)
– Rest for 45s at the end of the circuit and repeat this circuit one more time for a total of 2 rounds
Ab Finisher
Foam Roll and Stretch

Set your timing device for 35 seconds work and 10 seconds transition.
Perform each exercise for 35 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises.
Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition.
A: frog squats
B: glute bridge
C: walkouts
D: seal jacks
Workout Set #1: 2 rounds
1B: run in place
Workout Set #2: 2 rounds
2A: DB Thruster
2B: ski jumps
Workout Set #3: 2 rounds
3A: single leg RDL with T-squeeze
3B: split shuffle
Workout Set #4: 2 rounds
4A: High knees
4B: close grip push ups
20:10 Surprise Accelerator: ONE round
Set your timing device for 12 rounds, 20 seconds work and 10 seconds transition. Do each exercise in order, for 20 seconds work and 10 seconds rest
5A: Push ups x 4 rounds 20:10
5B: Jump Squats x 4 rounds 20:10
5C: Burpees x 4 rounds 20:10
Foam Roll and Stretch

Metabolic Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets.
Note: You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: Offset DB Step Ups x 8 reps each leg (2-0-1)
– No rest
1B: Plank Tricep Extensions x 10 reps (moderate)
– No rest
1C: Seal Jacks x 60 seconds (fast)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #2: 2 rounds
2A: DB Reverse lunge x 8 reps each side (2-0-1)
– No rest
2B: Jack Knife (on Stability Ball or TRX) x 15 reps (2-0-1)
– No rest
2C: DB Front Squats x 10 reps (2-1-1)
– No rest
2D: Cross body mountain climbers x 15 reps each side (1-0-1)
– Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Accelerator Surprise: ONE round
Do the following circuit on the minute every minute for 6 minutes
3A: Push ups x 10
3B: Jump Squats/Total body extension x 10
3C: Burpees x 5
Foam Roll and Stretch

Dynamic Warm Up
Metabolic Circuit Training
Perform exercises in a circuit. For example, do exercise 1A for as many possible with good form, and then break for specified time. Move to exercise 1B. Rest for 60s at the end of the circuit and repeat for designated time period.
Note: Rest for longer between sets if you’re a beginner. Aim for 30 seconds work, 30s rest. If you’re advanced, try 45 seconds work, 15s rest.
Circuit #1: 3 rounds
1A: Alt Prisoner Reverse Lunges (low rider) x 40s
– Rest 20s
1B: Walkout to X Body Mountain Climber x 40s
– Rest 20s
1C: Jumping Jacks x 40s
– Rest 20s
1D: Goblet Squat x 40s
– Rest 20s
1E: Burpees x 40s
– Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Circuit #2: 2 rounds
2A: DB Squat to Overhead Press x 40s
– Rest 20s
2B: Push ups x 40s
– Rest 20s
2C: Lunge Jumps x 20s / Rest 10s / Lunge Jumps x 10s
– Rest 20s
2D: Mountain Climbers x 40s
– Rest 20s
2E: Run in place x 40s
– Rest for 60 seconds at the end of the circuit and repeat one more time for a total of 2 rounds
Ab Finisher
Foam Roll and Stretch

Set your timing device for 35 seconds work and 10 seconds transition.
Perform each exercise for 35 seconds and do as many reps as possible, with good form. Rest for 10 seconds between the exercises.
Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition.
A: Jumping jacks
B: Single leg glute bridge
C: I-T-Y complex
D: Total body extensions
Workout Set #1: 2 rounds
1A: Curtsy squat switches
1B: side plank with hip dips
Workout Set #2: 2 rounds
2A: DB bent over reverse fly
2B: single leg walkouts
Workout Set #3: 2 rounds
3A: DB floor press
3B: wall sits with stick ups
Workout Set #4: 2 rounds
4A: crab crawls
4B: jump rope
“Accelerator 500”
Do the following in order for TWO rounds. Rest only as necessary. If you’re form breaks down, please take a break.
A) Squats x 50
B) Jump ropes x 50
C) Push ups x 25
D) Split shuffle x 50
E) Cross body mountain climbers x 25
F) Jumping jacks x 50
Foam Roll and Stretch

Resistance Training
Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets.
Note: You can put the dumbbells down and change weight between exercises.
Set #1: 3 rounds
1A: DB Swinging Lunge x 8 reps (3-0-1)
– No rest
1B: Close Grip Push Ups x 12-15 reps (3-1-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #2: 2 rounds
2A: DB Goblet Squats x 10 reps (2-0-1)
– No rest
2B: Alternating DB Bent Over Row x 12 reps (2-1-1)
– No rest
2C: Walkout with Crab Crawl x 5 reps (2-0-1)
– Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Set #3: 2 rounds
3A: DB Squat Thrust to Deadlift x 8 reps (2-0-1)
– No rest
3B: DB Push Press x 10 each side (2-0-1)
– No rest
3C: Sprinter Starts x 15 reps each leg (1-0-1)
– Rest for 60s at the end of the circuit and repeat this circuit one more time for a total of 2 rounds
Ab Finisher
Foam Roll and Stretch

Dynamic Warm Up
Metabolic Circuit Training
Perform exercises in a circuit. For example, do exercise 1A for as many possible with good form, and then break for specified time. Move to exercise 1B. Rest for 60s at the end of the circuit and repeat for designated time period.
Note: Rest for longer between sets if you’re a beginner. Aim for 30 seconds work, 30s rest. If you’re advanced, try 45 seconds work, 15s rest.
Circuit #1: 3 rounds
1A: Sprinting Walkouts x 6 reps each leg
– Rest 20s
1B: Low Box Jumps x 10 reps
– Rest 20s
1C: Crab Crawls x 8 reps each leg
– Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
Circuit #2: 2 rounds
2A: Lateral Ski Jumps x 40s
– Rest 20s
2B: DB Rows x 40s
– Rest 20s
2C: Bulgarian Split Squat x 40s (split time between legs)
– Rest 20s
2D: Seal Jacks x 40s
– Rest 20s
2E: Shuttle Sprints x 40s
– Rest 20s
2F: Total Body Extensions x 40s
– Rest 20s
2G: Cross Body Mountain Climbers x 40s
– Rest for 60 seconds at the end of the circuit and repeat one more time for a total of 3 rounds
Ab Finisher
Foam Roll and Stretch

1A) Kettlebell Swing – 25 reps (53 pounder)
1B) Total Body Extension – 25 reps
1C) Stability Ball or Power Wheel Rollout – 25 reps
1D) Side Plank – 30 seconds per side

If you are ADVANCED, there is no rest between exercises. You’ll just rest 30 seconds at the end of the circuit and then repeat 3 more times.

If you’re a BEGINNER, do less weight, fewer reps, only 2 circuits, and take longer rest periods. This can be done as a standalone conditioning session, or fat loss finisher after any workout.

1A) Stair Sprints x 1 rep (bottom to top)
1B) Pushups x 20 reps
1C) Total Body Extension (TBX) – 20 reps
1D) Cross-Body Mountain Climbers – 10/side (count as 20)
– 5 rounds, rest is only when you ‘jog’ back down

2A) Stair Sprints x 1 rep (bottom to top)
2B) TBX – 20 reps in first two rounds, 10 reps on last round
– 3 rounds, rest is only when you jog back down

Bulgarian Jump Squats (20 reps per side)

Close-Grip Push-ups (40 reps)

Ab Wheel or Stability Ball Rollout (25 reps)

Alternating Prisoner Cross-Over Lunge (25 reps per side)

X-Body Mountain Climbers (20 reps per side)

Burpee Chin-up Combo (10 reps)

Decline Spiderman Push-ups (10 reps per side)

Burpee Chin-up Combo (10 reps) (Yes, I typed that on purpose)

Stability Ball Jackknife (30 reps)

Switch Lunge (forward lunge into a reverse lunge)

Warm-Up
• Perform 20 seconds of each exercise with no rest in between.
• After each full circuit, rest 20 seconds and repeat 2 TOTAL rounds.
Bodyweight Squats: 20 seconds
Pushups: 20 seconds
Alternating Lunges: 20 seconds
Spiderman Climbs: 20 seconds
Rest 20 seconds and repeat one more time.
After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete 3 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next. If you cannot complete all the
reps in a row, just rest and then finish the remaining reps before moving to the next exercise.
1A) Pushups: 20 reps
1B) Squat to Squat Jump: 20 reps
1C) Jump Rope: 100 reps OR 1-minute in length
1D) Outside Mountain Climbers: 20 reps each side
1E) Kettlebell or Dumbbell Swings: 25 reps
Once you have completed 3 full rounds, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete 3 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next.
2A) Alternating Reverse Lunges: 10 reps each side
2B) Spiderman Climbs: 10 reps each side
2C) Superman Jumps: 10 reps
2D) Cross Body Mountain Climbers: 10 reps each side
2E) Burpees: 10 reps

– Do 1-2 rounds of 25% reps or 15 seconds for each exercise in circuit 1

1A) Narrow-Stance Bodyweight Squats (quad focus) – 25 reps

1C) Wide-Stance Bodyweight Prisoner Squats (glute and upper back focus) – 25 reps

1D) Mountain Climbers – 12-15 reps per side

– Do not rest between exercises

– Repeat for 4 rounds (= 200 squats, 60 pushups, 100 total reps mountain climbers = 360 reps)

2A) Total Body Extension (TBX) – 25 reps

– No rest. 4 rounds. (=100 TBX, 40 pushups = 140 reps)

Be sure to time your workout!
Warm-Up
After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete 3 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next. If you cannot complete all the reps in a row, just rest and then finish the remaining reps before moving to the next exercise.
1A) Pull-Ups or Bodyweight Rows: 15 reps
1B) Sprints in Place: 30 reps (one rep is both feet hitting the ground once)
1C) Side Plank Reach Throughs: 10 reps each side
1D) Rocking Planks: 30 reps
Once you have completed 3 full rounds, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete 2 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next.
2A) Squat Jumps: 25 reps
2B) Pushups: 25 reps
2C) Swing Through Lunges: 10 reps each side
Once you have completed 2 full rounds, rest 1-2 minutes and complete the finisher.
Finisher :
Perform as many burpees as possible in 3-minutes. Be sure to mark down how many you were able to do!

After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete as many rounds as possible of the exercises below in 5-minutes resting only when needed.
1A) Pull-Ups: 5 reps
1B) Pushups: 10 reps
Once you have completed the 5-minutes, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete as many rounds as possible of the exercises below in 5-minutes resting only when needed.
2A) Squat to Toes: 15 reps
2B) Outside Mountain Climbers: 10 reps each side
Once you have completed the 5-minutes, rest 1-2 minutes and complete circuit #3.
Circuit #3
Complete as many rounds as possible of the exercises below in 5-minutes resting only when needed.
3A) Close Grip Pushups: 5 reps
3B) Burpees: 5 reps
3C) Kettlebell Swings 10 reps

Be sure to time your workout or number of rounds completed.
Warm-Up
• Perform 20 seconds of each exercise with no rest in between.
• After each full circuit, rest 20 seconds and repeat 2 TOTAL rounds.
Bodyweight Squats: 20 seconds
Pushups: 20 seconds
Alternating Lunges: 20 seconds
Spiderman Climbs: 20 seconds
Rest 20 seconds and repeat one more time.
After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete 3 rounds of the exercises below as fast as possible resting only when needed.
Complete all reps on one exercise before moving to the next. If you cannot complete all the reps in a row, just rest and then finish the remaining reps before moving to the next exercise.
1A) Pushups: 30 reps
1B) Bulgarian Split Squats: 10 reps each leg
1C) Kettlebell or Dumbbell Swings: 25 reps
Once you have completed 3 full rounds, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete as many rounds as possible in 12-minutes of the exercises below. Rest only when needed. Complete all reps on one exercise before moving to the next.
2A) Alternating Reverse Lunges: 5 reps each side
2B) Decline Pushups or Regular Pushups: 15 reps
2C) Punisher Squats*: X2 (1-minute)
2D) Jump Rope: 30 seconds
*Perform 20-seconds of bodyweight squats followed by a 10-second hold. Repeat 2 times for a total of 1-minute, then move to the next exercise.

After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete as many rounds as possible in 15-minutes of the exercises below. Rest only when needed. Complete all reps on one exercise before moving to the next. Be sure to track your number of rounds!
1A) Pull-Ups or Bodyweight Rows: 10 reps
1B) Kettlebell or Dumbbell Swings: 15 reps
1C) Bulgarian Split Squat or Split Squats: 10 reps each leg
1D) Off Set Pushups: 5 reps each side
1E) Swing Through Lunges: 5 reps each side
Once you have completed the 15-minutes, rest 1-2 minutes and complete the finisher below.
Finisher
Perform as many burpees as possible in 3-minutes. Be sure to mark down how many you were able to do.

After your warm-up, take 1-2 minutes to recover fully then start circuit #1:
Circuit #1
Complete as many rounds as possible of the exercises below in 10-minutes resting only when needed. Be sure to track your number of rounds!
1A) Spiderman Pushups: 10 reps
1B) Superman Jumps: 10 reps
1C) Plank Spiderman Climbs: 10 reps each side
1D) Jump Lunges or Alternating Lunges: 10 reps total
Once you have completed the 10-minutes, rest 1-2 minutes and complete circuit #2.
Circuit #2
Complete as many rounds as possible of the exercises below in 10-minutes resting only when needed. Be sure to track your number of rounds!
2A) Chin-Ups: 10 reps
2B) Sit Throughs: 10 reps
2C) Kettlebell Swings: 10 reps
2D) Burpees: 10 reps

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Barbell Squats: 12-15 reps
Squat Jumps: 30 seconds
Squat Hold: 15 seconds

Rest 30-60 seconds and repeat 3 full rounds!
Circuit #2
Dumbbell Lunges (alternating): 30 seconds
X-Body Mountain Climbers: 30 seconds
Bulgarian Split Squats: 12 reps each leg
Hopbacks: 30 seconds

Rest 30-60 seconds and repeat 3 full rounds!
Finisher
Punisher Squats: 4 minutes
(20 seconds of bodyweight squats, followed by a 10 second squat hold and repeat)

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Incline Chest Press: 30 seconds
Decline Pushups: 30 seconds
Mountain Climbers: 30 seconds

Rest 30 seconds and repeat 3 full rounds!
Circuit #2
In/Out DB Press: 30 seconds
Close Grip Pushups: 30 seconds
Leg Raise To Hip Up: 30 seconds
Sit Throughs: 30 seconds

Rest 30 seconds and repeat 3 full rounds!
Finisher:
As many pushups as possible in 2 minutes
—————————————–

Dynamic Warm Up
Do this circuit twice, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Metabolic Superset Training
Perform exercises in supersets. For example, do exercise A then B with no rest, then break for 45s. Repeat for the desired number of sets.
Set #1:
3 rounds
1A:Single leg glute Bridge x 10 each leg
– No rest
1B: Prone Cobra x 20s hold
-Rest for specified time, and repeat for the desired number of rounds.
Set #2
: 3 rounds
2A: Wall Push Up x 12 reps
– No rest
2B: Alternating Step and Touch x 10 reps each leg
– Rest for specified time, and repeat for the desired number of rounds.
Set #3
:3 rounds
3A: Mountain Climbers x 12 reps each leg
-No rest
3B: Side Plank x 20s each side
-Rest for specified time, and repeat for the desired number of rounds.
TBX Accelerator Finale:
4A: Total Body Extension Accelerator
– Do 20 seconds of Total Body Extension followed by a 10 seconds rest
– Repeat 8 times.
Foam Roll and Stretch
——————————

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Bent Over Row: 10 reps
Pull-Ups: 10 reps
Half Low Burpee: 30 seconds
Rear Delt Flies: 30 seconds

Rest 30 seconds and repeat 3 full rounds!
Circuit #2
Chin-Ups: 30 seconds
Kettlebell Swings: 30 seconds
Side Oblique Raises (alternating): 30 seconds

Rest 30 seconds and repeat 3 full round!
Finisher
As many burpees as possible in 3 minutes!

Dynamic Warm Up
Do this circuit twice, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Single leg Glute bridge x 30s
Set #1:
3 rounds
Perform exercises in supersets. For example, do exercise A then B with no rest, then break for specified time. Repeat for the desired number of sets.
1A: Plank x 30s
– no rest
1B: Bodyweight chops (R Low to High) x 30s
– no rest
1C: Bodyweight chops (L Low to High) x 30s
– Rest for specified time, and repeat for the desired number of rounds.
Set #2 : 3 rounds
2A: Squats x 12 reps
-No rest
2B:I-T-Y complex x 8 reps
– Rest for specified time, and repeat for the desired number of rounds.
Set #3
: 3 rounds
3A :Crab Crawl x 8 reps
(raise hands to bench if mobility is limited)
– No rest
3B :Low box Step Ups x 15 reps
– Rest for specified time, and repeat for the desired number of rounds.
Accelerator Finale:
4A: Cross Body Mountain Climber
– Do 20 seconds of Cross Body Mountain Climber followed by a 10 seconds rest
– Repeat 4 times.
4B: Glute bridge
– Do 20 seconds of Glute bridge followed by a 10 seconds hold at the top
– Repeat 4 times.
Foam Roll and Stretch
———————————–

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Side Shoulder Raises: 10 reps
T-Pushups (alternating): 30 seconds

Rest 30 seconds and repeat 3 full rounds!
Circuit #2
Arnold Press: 10 reps
Front Raises (quick): 30 seconds
Up and Outs: 30 seconds
Rocking Planks: 30 seconds

Rest 30 seconds and repeat 3 full rounds!
Finisher
45 seconds of as many reps as possible of Wide Grip Pushups

Rest 15 seconds
45 seconds of as many reps as possible of Regular Grip Pushups

Rest 15 seconds
45 seconds of as many reps as possible of Close Grip Pushups

Do this circuit 3 times, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Set 1 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
1A: High knees Stepping
1B: Bodyweight squats
Rest 1 minute
Set 2 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
2A: Duck Unders
2B: Total body Extensions
Rest 1 minute
Set 3 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
3A: Low box step ups (alternating)
3B: Incline Push Ups
Rest 1 minute
Set 4 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
4A: Step Jacks
4B: Mountain climbers
Rest 1 minute
Set 5 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
5A: Plank
5B: Single leg glute bridge (switch legs each round)
Foam Roll and Stretch

Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set.
Circuit #1
Spiderman Pushup Burpees: 30 seconds
Leg Raises or Leg Raise to Hip-Up: 30 seconds
Prisoner Squat to Toes: 30 seconds
Bicycles: 30 seconds

Rest 30 seconds and repeat 3 full rounds!
Circuit #2
Mountain Climbers: 30 seconds
Pushup and Sit Through: 30 seconds
Sprints in Place: 30 seconds

Rest 30 seconds and repeat 3 full rounds!
Finisher
Planks: 60 seconds
Side Planks: 30 seconds each side

rest 45 seconds between circuits
Dynamic Warm Up

Do this circuit 3 times, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Set 1 of 20:10 Intervals
-20 seconds per exercise with 10 second rest = 1 round
-Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
1A: High knees Stepping
1B: Bodyweight squats
Rest 45 seconds
Set 2 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
2A: Duck Unders
2B: Total body Extensions
Rest 45 seconds
Set 3 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
3A: Low box step ups (alternating)
3B: Incline Push Ups
Rest 45 seconds
Set 4 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
4A: Step Jacks
4B: Mountain climbers
Rest 45 seconds
Set 5 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(3 minutes total)
– Repeat for 3 rounds total
5A: Plank
4B: Single leg glute bridge (switch legs each round)
Foam Roll and Stretch
————————————

4 rounds, rest 45 seconds between circuits
Dynamic Warm Up
Do this circuit 3 times, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Set 1
of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
1A: High knees Stepping
1B: Bodyweight squats
Rest 45 seconds
Set 2 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
2A: Duck Unders
2B: Total body Extensions
Rest 45 seconds
Set 3 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
3A: Low box step ups (alternating)
3B: Incline Push Ups
Rest 45 seconds
Set 4 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
4A: Step Jacks
4B: Mountain climbers
Rest 45 seconds
Set 5 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
5A: Plank
5B: Single leg glute bridge (switch legs each round)
Foam Roll and Stretch
—————————————-

4 rounds, rest 45 seconds between circuits
Dynamic Warm Up
Do this circuit 3 times, with 10 seconds rest between exercises:
a) High Knees Stepping x 30s
b) Sit to stand x 30s
c) Bird/dog x 30s
d) Glute bridge x 30s
Set 1
of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
1A: High knees Stepping
1B: Bodyweight squats
Rest 45 seconds
Set 2 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
2A: Duck Unders
2B: Total body Extensions
Rest 45 seconds
Set 3 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
3A: Low box step ups (alternating)
3B: Incline Push Ups
Rest 45 seconds
Set 4 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
4A: Step Jacks
4B: Mountain climbers
Rest 45 seconds
Set 5 of 20:10 Intervals
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
(4 minutes total)
– Repeat for 4 rounds total
5A: Plank
5B: Single leg glute bridge (switch legs each round)
Foam Roll and Stretch
—————————————-

Spiderman Pushups- 12 Reps

Reverse Lunge to Front Kicks- 12 Reps Per Side

Close Grip Pushups- 12 Reps

Total Body Extensions- 12 Reps

Side Plank Punches- 12 Reps Per Side

Knee To Elbow- 12 Reps per side

Burpee to Front Kick – 12 Reps

Go through these 10 exercises without any rest. After completing all 10 exercises, rest for 1 minute, and repeat 2 more times. If you are strapped for time you could do this circuit only once or twice, and you’d still get an awesome workout.

Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds
1A) Leg Swings x 30s (15s each side)
1B) I-T-Y complex x 30s
1C) Single leg glute bridge x 30s (15s each side)
1D) Hip Flexor Stretch x 30s (15s each side)
1E) Duck Unders x 30s
Then :
– No rest between the exercises
– Rest 45 seconds between exercises
– Repeat for 4 rounds
2A) Walkouts x 6
2B) Prisoner Squats x 12
2C) Push Ups x 6
2D) Crab crawls x 6 each side
Take a 60 seconds break and then move on to MRT.
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Row x 10
3B) Prisoner Reverse Lunges x 12 each leg
3C) DB/KB swings x 15
Take a 2 minute break and then move on to:

Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
4A) Cross over Planks x 10 each leg
4B) DB Wood Chop x 10 each direction

5A) Light jog for 5-7 minutes at 65% effort.
Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike.
5B) Sprint for 100m (or 20s)- Time yourself. Rest for twice as long as it takes to complete the sprint (or 40s if you go for time).
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Repeat for 10 rounds total.
Foam Roll and Stretch
——————————————–Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds
1A) Leg Swings x 30s (15s each side)
1B) I-T-Y complex x 30s
1C) Single leg glute bridge x 30s (15s each side)
1D) Hip Flexor Stretch x 30s (15s each side)
1E) Duck Unders x 30s
Then :
– No rest between the exercises
– Rest 45 seconds between exercises
– Repeat for 4 rounds
2A) Walkouts x 6
2B) Prisoner Squats x 12
2C) Push Ups x 6
2D) Crab crawls x 6 each side
Take a 60 seconds break and then move on to MRT.
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Row x 10
3B) Prisoner Reverse Lunges x 12 each leg
3C) DB/KB swings x 15
Take a 2 minute break and then move on to:

Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
4A) Cross over Planks x 10 each leg
4B) DB Wood Chop x 10 each direction

5A) Light jog for 5-7 minutes at 65% effort.
Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike.
5B) Sprint for 100m (or 20s)- Time yourself. Rest for twice as long as it takes to complete the sprint (or 40s if you go for time).
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Repeat for 10 rounds total.
Foam Roll and Stretch
——————————————–Dynamic Warm Up
– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 2 rounds
1A) Leg Swings x 30s (15s each side)
1B) I-T-Y complex x 30s
1C) Single leg glute bridge x 30s (15s each side)
1D) Hip Flexor Stretch x 30s (15s each side)
1E) Duck Unders x 30s
Then :
– No rest between the exercises
– Rest 45 seconds between exercises
– Repeat for 4 rounds
2A) Walkouts x 6
2B) Prisoner Squats x 12
2C) Push Ups x 6
2D) Crab crawls x 6 each side
Take a 60 seconds break and then move on to MRT.
MRT: Metabolic Resistance Training
– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds
3A) DB Row x 10
3B) Prisoner Reverse Lunges x 12 each leg
3C) DB/KB swings x 15
Take a 2 minute break and then move on to:

Accelerator Circuit
– Do not rest between exercises
– Rest for 30 seconds at the end
– Do 3 rounds of the circuit
4A) Cross over Planks x 10 each leg
4B) DB Wood Chop x 10 each direction

5A) Light jog for 5-7 minutes at 65% effort.
Sprint Training. A Steep Hill or Running Track is Ideal.
You could also do this on a bike.
5B) Sprint for 100m (or 20s)- Time yourself. Rest for twice as long as it takes to complete the sprint (or 40s if you go for time).
Record your time each sprint and don’t let your time deviate more than 2 seconds.
Repeat for 10 rounds total.
Foam Roll and Stretch
——————————————–

## 12.3E: Exercises

West Haven: West Shore FD (D2)

(2) For the fiscal year ending June 30, 2020, and each fiscal year thereafter, if the total of grants payable to each municipality and district in accordance with the provisions of subsection (b) of this section exceeds the amount appropriated for the purposes of said subsection (b) for said fiscal years:

(A) The amount of the grant payable to each municipality for qualified state, municipal or tribal property and to each municipality or district for qualified college and hospital property shall be reduced proportionately, provided the percentage of the property taxes payable to a municipality or district with respect to such property shall not be lower than the percentage paid to the municipality or district for such property for the fiscal year ending June 30, 2015

(B) The amount of the grant payable to each municipality or district for select college and hospital property shall be reduced as follows: (i) Tier one districts or municipalities shall each receive a grant in lieu of taxes equal to forty-two per cent of the property taxes that, except for any exemption applicable to any college and hospital property under the provisions of section 12-81, would have been paid to such municipality or district with respect to select college and hospital property (ii) tier two districts or municipalities shall each receive a grant in lieu of taxes equal to thirty-seven per cent of the property taxes that, except for any exemption applicable to any college and hospital property under the provisions of section 12-81, would have been paid to such municipality or district with respect to select college and hospital property and (iii) tier three districts or municipalities shall each receive a grant in lieu of taxes equal to thirty-two per cent of the property taxes that, except for any exemption applicable to any college and hospital property under the provisions of section 12-81, would have been paid to such municipality or district with respect to select college and hospital property. Grants in excess of thirty-two per cent of the property taxes that, except for any exemption applicable to any college and hospital property under the provisions of section 12-81, would have been paid to tier one districts or municipalities and to tier two districts or municipalities with respect to select college and hospital property shall be payable from the select payment in lieu of taxes account and

(C) The amount of the grant payable to each municipality for select state property shall be reduced as follows: (i) Tier one municipalities shall each receive a grant in lieu of taxes equal to thirty-two per cent of the property taxes that, except for any exemption applicable to any state property under the provisions of section 12-81, would have been paid to such municipality with respect to select state property (ii) tier two municipalities shall each receive a grant in lieu of taxes equal to twenty-eight per cent of the property taxes that, except for any exemption applicable to any state property under the provisions of section 12-81, would have been paid to such municipality with respect to select state property and (iii) tier three municipalities shall each receive a grant in lieu of taxes equal to twenty-four per cent of the property taxes that, except for any exemption applicable to any state property under the provisions of section 12-81, would have been paid to such municipality with respect to select state property. Grants in excess of twenty-four per cent of the property taxes that, except for any exemption applicable to any state property under the provisions of section 12-81, would have been paid to tier one municipalities and to tier two municipalities with respect to select state property shall be payable from the select payment in lieu of taxes account.

(3) If the total of grants payable to each municipality and district in accordance with the provisions of subsection (b) of this section and subdivision (2) of this subsection exceeds the amount appropriated for the purposes of said subsection and said subdivision and the amount available in the select payment in lieu of taxes account in any fiscal year, the amount of the grant payable to each municipality for state, municipal or tribal property and to each municipality or district for college and hospital property shall be reduced proportionately, provided (A) the grant payable to tier one districts or municipalities for select college and hospital property shall be ten percentage points more than the grant payable to tier three districts or municipalities for such property, (B) the grant payable to tier two districts or municipalities for select college and hospital property shall be five percentage points more than the grant payable to tier three districts or municipalities for such property, (C) the grant payable to tier one municipalities for select state property shall be eight percentage points more than the grant payable to tier three municipalities for such property, and (D) the grant payable to tier two municipalities for select state property shall be four percentage points more than the grant payable to tier three municipalities for such property. Grants to tier one municipalities or districts and grants to tier two municipalities or districts in excess of grants paid to tier three municipalities or districts pursuant to this subsection shall be payable from the select payment in lieu of taxes account. Grants to tier one municipalities and grants to tier two municipalities in excess of grants paid to tier three municipalities pursuant to this subsection shall be payable from the select payment in lieu of taxes account.

(f) Notwithstanding the provisions of subsections (a) to (d), inclusive, of this section, for any municipality receiving payments under section 15-120ss, property located in such municipality at Bradley International Airport shall not be included in the calculation of any state grant in lieu of taxes pursuant to this section.

(g) For purposes of this section, any real property which is owned by the John Dempsey Hospital Finance Corporation established pursuant to the provisions of sections 10a-250 to 10a-263, inclusive, or by one or more subsidiary corporations established pursuant to subdivision (13) of section 10a-254 and which is free from taxation pursuant to the provisions of section 10a-259 shall be deemed to be state-owned real property.

(h) The Office of Policy and Management shall report, in accordance with the provisions of section 11-4a, to the joint standing committee of the General Assembly having cognizance of matters relating to finance, revenue and bonding, on or before July 1, 2017, and on or before July first annually thereafter until July 1, 2020, with regard to the grants distributed in accordance with this section, and shall include in such reports any recommendations for changes in the grants.

(P.A. 15-244, S. 183 P.A. 16-146, S. 1 May Sp. Sess. P.A. 16-2, S. 43 May Sp. Sess. P.A. 16-3, S. 190 P.A. 18-86, S. 53.)

History: P.A. 15-244 effective July 1, 2016 P.A. 16-146 amended Subsec. (a) by adding Subdiv. (16) defining “mill rate”, amended Subsec. (b)(2)(A) by replacing “institution of higher education or general hospital facility” with 𠇌ollege and hospital property”, amended Subsec. (e) by adding “, except for any exemption applicable to any college and hospital property under the provisions of section 12-81,” in Subdiv. (1)(B), adding “, except for any exemption applicable to any state property under the provisions of section 12-81,” in Subdiv. (1)(C), and adding 𠇊nd said subdivision” and replacing “that would have been paid on select college and hospital property” and “that would have been paid on select state property” with “pursuant to this subsection” in Subdiv. (2), and made technical changes, effective July 1, 2016 May Sp. Sess. P.A. 16-2 amended Subsec. (d) by replacing “select payment in lieu of taxes account” with “Municipal Revenue Sharing Fund established in section 4-66p” in provision re additional payment in lieu of taxes grant in Subdiv. (2) and reducing grant amounts, and made technical changes, effective July 1, 2016 May Sp. Sess. P.A. 16-3 amended Subsec. (e) by redesignating existing Subdiv. (1) as Subdiv. (2) and amending same by replacing “June 30, 2018” with “June 30, 2020”, adding new Subdiv. (1) re grants payable to each municipality and district for fiscal years ending June 30, 2018, and June 30, 2019, and redesignating existing Subdiv. (2) as Subdiv. (3) and amending same by making a conforming change, effective July 1, 2016 P.A. 18-86 amended Subsec. (b)(1)(D) by adding reference to Whiting Forensic Hospital, effective June 4, 2018.

Sec. 12-18c. Select payment in lieu of taxes account. Distribution of funds. There is established an account to be known as the “select payment in lieu of taxes account” which shall be a separate, nonlapsing account within the General Fund. The account shall contain any moneys required by law to be deposited in the account. Moneys in the account shall be expended by the Office of Policy and Management for the purposes of making select grants to municipalities and districts for payments in lieu of taxes as provided for in subdivision (1) of subsection (e) of section 12-18b, subparagraphs (B) and (C) of subdivision (2) of subsection (e) of section 12-18b, subdivision (3) of subsection (e) of section 12-18b and for any other purpose expressly provided by law.

(P.A. 15-244, S. 184 P.A. 16-146, S. 2 May Sp. Sess. P.A. 16-3, S. 191.)

History: P.A. 15-244 effective July 1, 2016 P.A. 16-146 replaced reference to Subsec. (d) of section with reference to Sec. 12-18b(d)(2), effective July 1, 2016 May Sp. Sess. P.A. 16-3 replaced reference to Subsec. (d) of section with reference to Sec. 12-18b(e)(1), replaced reference to Sec. 12-18b(e)(1)(B) and (C) with reference to Sec. 12-18b(e)(2)(B) and (C), and reference to Sec. 12-18b(e)(2) with reference to Sec. 12-18b(e)(3), and added 𠇊nd for any other purpose expressly provided by law”, effective July 1, 2016.

Sec. 12-18d. Transfers from the General Fund to the Municipal Revenue Sharing Fund. During the fiscal year ending June 30, 2017, an amount equal to the appropriation from the Municipal Revenue Sharing Fund to the Office of Policy and Management shall be transferred from the General Fund to the Municipal Revenue Sharing Fund and shall be distributed by said office, during such fiscal year, in accordance with the provisions of sections 4-66l, 4-66p and 12-18b.

(May Sp. Sess. P.A. 16-2, S. 46 May Sp. Sess. P.A. 16-3, S. 188 P.A. 17-105, S. 5.)

History: May Sp. Sess. P.A. 16-2 effective July 1, 2016 May Sp. Sess. P.A. 16-3 deleted 𠇊nd each fiscal year thereafter,” and added references to Secs. 4-66l, 4-66p and 12-18b, effective July 1, 2016 P.A. 17-105 made a technical change.

Sec. 12-19. Grants in lieu of taxes on state-owned property land taken for flood control. Section 12-19 is repealed.

(1949 Rev., S. 1697 1955, S. 1030d, November, 1955, S. N123 1957, P.A. 523, S. 1 1959, P.A. 568 1961, P.A. 499 February, 1965, P.A. 457, S. 1 1967, P.A. 750, S. 3 1969, P.A. 766, S. 4.)

Sec. 12-19a. Grants in lieu of taxes on state-owned real property, reservation land held in trust by the state for an Indian tribe, certain airports and land taken into trust by the federal government for the Mashantucket Pequot Tribal Nation and the Mohegan Tribe of Indians of Connecticut. Exclusion of property located at Bradley International Airport. (a) Until the fiscal year commencing July 1, 2016, on or before January first, annually, the Secretary of the Office of Policy and Management shall determine the amount due, as a state grant in lieu of taxes, to each town in this state wherein state-owned real property, reservation land held in trust by the state for an Indian tribe, a municipally owned airport, or any airport owned by the Connecticut Airport Authority, other than Bradley International Airport, except that which was acquired and used for highways and bridges, but not excepting property acquired and used for highway administration or maintenance purposes, is located. The grant payable to any town under the provisions of this section in the state fiscal year commencing July 1, 1999, and each fiscal year thereafter, shall be equal to the total of (1) (A) one hundred per cent of the property taxes which would have been paid with respect to any facility designated by the Commissioner of Correction, on or before August first of each year, to be a correctional facility administered under the auspices of the Department of Correction or a juvenile detention center under direction of the Court Support Services Division of the Judicial Branch that was used for incarcerative purposes during the preceding fiscal year. If a list containing the name and location of such designated facilities and information concerning their use for purposes of incarceration during the preceding fiscal year is not available from the Secretary of the State on the first day of August of any year, said commissioner shall, on said first day of August, certify to the Secretary of the Office of Policy and Management a list containing such information, (B) one hundred per cent of the property taxes which would have been paid with respect to that portion of the John Dempsey Hospital located at The University of Connecticut Health Center in Farmington that is used as a permanent medical ward for prisoners under the custody of the Department of Correction. Nothing in this section shall be construed as designating any portion of The University of Connecticut Health Center John Dempsey Hospital as a correctional facility, and (C) in the state fiscal year commencing July 1, 2001, and each fiscal year thereafter, one hundred per cent of the property taxes which would have been paid on any land designated within the 1983 Settlement boundary and taken into trust by the federal government for the Mashantucket Pequot Tribal Nation on or after June 8, 1999, (2) subject to the provisions of subsection (c) of this section, sixty-five per cent of the property taxes which would have been paid with respect to the buildings and grounds comprising Connecticut Valley Hospital and Whiting Forensic Hospital in Middletown. Such grant shall commence with the fiscal year beginning July 1, 2000, and continuing each year thereafter, (3) notwithstanding the provisions of subsections (b) and (c) of this section, with respect to any town in which more than fifty per cent of the property is state-owned real property, one hundred per cent of the property taxes which would have been paid with respect to such state-owned property. Such grant shall commence with the fiscal year beginning July 1, 1997, and continuing each year thereafter, (4) subject to the provisions of subsection (c) of this section, forty-five per cent of the property taxes which would have been paid with respect to all other state-owned real property, (5) forty-five per cent of the property taxes which would have been paid with respect to all municipally owned airports or any airport owned by the Connecticut Airport Authority, other than Bradley International Airport, except for the exemption applicable to such property, on the assessment list in such town for the assessment date two years prior to the commencement of the state fiscal year in which such grant is payable. The grant provided pursuant to this section for any municipally owned airport or any airport owned by the Connecticut Airport Authority, other than Bradley International Airport, shall be paid to any municipality in which the airport is located, except that the grant applicable to Sikorsky Airport shall be paid half to the town of Stratford and half to the city of Bridgeport, and (6) forty-five per cent of the property taxes which would have been paid with respect to any land designated within the 1983 Settlement boundary and taken into trust by the federal government for the Mashantucket Pequot Tribal Nation prior to June 8, 1999, or taken into trust by the federal government for the Mohegan Tribe of Indians of Connecticut, provided (A) the real property subject to this subdivision shall be the land only, and shall not include the assessed value of any structures, buildings or other improvements on such land, and (B) said forty-five per cent grant shall be phased in as follows: (i) In the fiscal year commencing July 1, 2012, an amount equal to ten per cent of said forty-five per cent grant, (ii) in the fiscal year commencing July 1, 2013, thirty-five per cent of said forty-five per cent grant, (iii) in the fiscal year commencing July 1, 2014, sixty per cent of said forty-five per cent grant, (iv) in the fiscal year commencing July 1, 2015, eighty-five per cent of said forty-five per cent grant, and (v) in the fiscal year commencing July 1, 2016, one hundred per cent of said forty-five per cent grant.

(b) For the fiscal year ending June 30, 2000, and in each fiscal year thereafter, the amount of the grant payable to each municipality in accordance with this section shall be reduced proportionately in the event that the total of such grants in such year exceeds the amount appropriated for the purposes of this section with respect to such year except that, for the fiscal years commencing July 1, 2012, July 1, 2013, July 1, 2014, and July 1, 2015, the amount of the grant payable in accordance with subdivision (6) of subsection (a) of this section shall not be reduced.

(c) As used in this section “total tax levied” means the total real property tax levy in such town for the fiscal year preceding the fiscal year in which a grant in lieu of taxes under this section is made, reduced by the Secretary of the Office of Policy and Management in an amount equal to all reimbursements certified as payable to such town by the secretary for real property exemptions and credits on the taxable grand list or rate bill of such town for the assessment year that corresponds to that for which the assessed valuation of the state-owned land and buildings has been provided. For purposes of this section and section 12-19b, any real property which is owned by the John Dempsey Hospital Finance Corporation established pursuant to the provisions of sections 10a-250 to 10a-263, inclusive, or by one or more subsidiary corporations established pursuant to subdivision (13) of section 10a-254 and which is free from taxation pursuant to the provisions of subdivision (13) of section 10a-259 shall be deemed to be state-owned real property. As used in this section and section 12-19b, “town” includes borough.

(d) In the fiscal year ending June 30, 1991, and in each fiscal year thereafter, the portion of the grant payable to any town as determined in accordance with subdivisions (2) and (4) of subsection (a) of this section, shall not be greater than the following percentage of total tax levied by such town on real property in the preceding calendar year as follows: (1) In the fiscal year ending June 30, 1991, ten per cent, (2) in the fiscal year ending June 30, 1992, twelve per cent, (3) in the fiscal year ending June 30, 1993, fourteen per cent, (4) in the fiscal year ending June 30, 1994, twenty-seven per cent, (5) in the fiscal year ending June 30, 1995, thirty-five per cent, (6) in the fiscal year ending June 30, 1996, forty-two per cent, (7) in the fiscal year ending June 30, 1997, forty-nine per cent, (8) in the fiscal year ending June 30, 1998, fifty-six per cent, (9) in the fiscal year ending June 30, 1999, sixty-three per cent, (10) in the fiscal year ending June 30, 2000, seventy per cent, (11) in the fiscal year ending June 30, 2001, seventy-seven per cent, (12) in the fiscal year ending June 30, 2002, eighty-four per cent, (13) in the fiscal year ending June 30, 2003, ninety-two per cent, and (14) in the fiscal year ending June 30, 2004, and in each fiscal year thereafter, one hundred per cent.

(e) Notwithstanding the provisions of this section in effect prior to January 1, 1997, any grant in lieu of taxes on state-owned real property made to any town in excess of seven and one-half per cent of the total tax levied on real property by such town is validated.

(f) Notwithstanding the provisions of subsections (a) to (e), inclusive, of this section, for any town receiving payments under section 15-120ss, property located in such town at Bradley International Airport shall not be included in the calculation of any state grant in lieu of taxes for state-owned real property and no state grant in lieu of taxes for such property located at Bradley International Airport shall be paid in the fiscal year commencing July 1, 2014, and each fiscal year thereafter.

(1969, P.A. 766, S. 1 1971, P.A. 737 P.A. 77-498, S. 1, 2 77-614, S. 139, 610 P.A. 78-256, S. 1, 4 P.A. 79-610, S. 2, 47 P.A. 87-399, S. 1, 4 87-458, S. 17 P.A. 88-292, S. 1, 4 P.A. 89-368, S. 24 P.A. 90-148, S. 32, 34 90-230, S. 16, 101 June Sp. Sess. P.A. 91-14, S. 3, 30 P.A. 92-224, S. 1, 2 May Sp. Sess. P.A. 92-15, S. 1, 2, 20 P.A. 93-388, S. 8, 12 P.A. 95-257, S. 9, 58 95-307, S. 3, 14 P.A. 97-261, S. 1, 3 97-282, S. 2, 6 June 18 Sp. Sess. P.A. 97-11, S. 27, 65 P.A. 98-217, S. 1, 4 June Sp. Sess. P.A. 99-1, S. 11, 51 P.A. 00-112, S. 3, 5 00-192, S. 22, 102 June Sp. Sess. P.A. 00-1, S. 12, 46 June 12 Sp. Sess. P.A. 12-1, S. 98 P.A. 13-277, S. 60 P.A. 14-47, S. 22 P.A. 15-244, S. 185 May Sp. Sess. P.A. 16-3, S. 83 P.A. 18-31, S. 14 18-86, S. 52.)

History: 1971 act included property acquired and used for highway administration or maintenance purposes in state-owned property for consideration in determining grants to towns P.A. 77-498 deleted provision limiting grants to maximum of $600,000 P.A. 77-614 substituted commissioner of revenue services for tax commissioner, effective January 1, 1979 P.A. 78-256 deleted provision for pro rata reductions in grants so as not to exceed appropriations P.A. 79-610 substituted secretary of the office of policy and management for commissioner of revenue services, effective July 1, 1980 P.A. 87-399 repealed the grant formula based on the ratio of the total tax levied by each town on real property to the total tax levied on real property by all towns in the state, multiplied by assessed value of state-owned real property in the town, multiplied by the town's mill rate, multiplied by ten, and substituted a grant to towns equal to 20% of property taxes which would have been paid with respect to state-owned real property on the assessment list in such town, except for the exemption applicable to such property changed date for determination of amount due each town from August first to September first increased minimum grant from$2,000 to $4,000 changed base year for hold harmless provision from calendar year 1968 to fiscal year ending June 30, 1987 eliminated special hold harmless provision for Mansfield limited maximum amount of grant to any town to 7.5% of total tax levied by such town on real property in the preceding calendar year, and added definition of total tax levied, effective June 26, 1987, and applicable to grants payable in fiscal year commencing July 1, 1987, and thereafter P.A. 87-458 provided that certain property owned by the John Dempsey Finance Corporation be deemed state-owned real property P.A. 88-292 changed the annual date by which secretary of the office of policy and management shall determine the amount of grant to each town from September first to January first next following, increased the grant with respect to the amount related to any correctional institution from 20% of property taxes that would have been paid without the exemption to 100% of such taxes and amended the minimum grant provision under Subsec. (b) to provide for payment of not less than$4,000, irrespective of the value of the property P.A. 89-368 amended Subsec. (a) to authorize grants for reservation land held in trust by the state for Indians P.A. 90-148 added Subsec. (c) providing higher maximum amounts of grant for towns to which the maximum 7.5% of total tax levied on real property in the preceding calendar year is applicable, with said maximum percentage of total tax levied increasing by increments from 7.5% to a maximum of 15% in fiscal years ending in 1991 to 1994, inclusive P.A. 90-230 corrected an omission from public act 88-292 in Subsec. (b) June Sp. Sess. P.A. 91-14 amended Subsec. (b) to eliminate hold-harmless provisions which had assured minimum grant of $4,000 P.A. 92-224 effective July 1, 1993, amended Subsec. (a) to remove the requirement that a correction facility be used for at least six months to qualify for increased funding and amended Subsec. (c) to state that the Subsec. applies only to the portion of the grant payable under Subsec. (a)(2) and Subsec. (a) to provide that such change would be applicable to the state fiscal year commencing July 1, 1992 May Sp. Sess. P.A. 92-15 amended Subsec. (a) to provide for proportionate reduction of grant for fiscal year ending June 30, 1993, if amount payable exceeds amount appropriated, and added Subsec. (d) re payment from Bradley enterprise fund, effective July 1, 1992, to June 30, 1993 and, effective July 1, 1993, further amended Subsec. (a) to make technical change in reference to state fiscal year P.A. 93-388 amended Subsec. (c) to increase maximum percentage of total tax levied by increments from 15% to 100% commencing with fiscal year ending June 30, 1994, and ending with fiscal year ending June 30, 2004, and each fiscal year thereafter, effective July 1, 1993 P.A. 95-257 inserted new Subsec. (a)(2) re Connecticut Valley Hospital, renumbering former Subdiv. (2) as (3), effective July 1, 1995 P.A. 95-307 amended Subdiv. (b) to revise the definition of “total tax levied” to eliminate reduction of exemptions and to substitute reduction in the amount of reimbursements, effective July 6, 1995 P.A. 97-261 amended Subsec. (a) to include municipally owned airports and to provide for payment of grants, effective July 1, 1997 P.A. 97-282 clarified that grant limits in Subsec. (c) are to be used with respect to program rather than the percentage cited in Subsec. (b), redefined “total tax levied” in Subsec. (b), clarified language in Subsec. (d) re Bradley International Airport and added new Subsec. (e) to validate grants in excess of 7.5% of a town's real property levy, effective June 26, 1997 June 18 Sp. Sess. P.A. 97-11 added new Subsec. (a)(3) re towns in which more than 50% of property is state-owned real property and redesignated existing Subdiv. (3) as Subdiv. (4), effective July 1, 1997 P.A. 98-217 amended Subsec. (a) to delete reference to Sec. 1-1(w), to require an annual list of such facilities and to clarify that the portion of John Dempsey Hospital used for prisoners is eligible under the section, effective July 1, 1998 June Sp. Sess. P.A. 99-1 amended Subsec. (a) to provide a grant in the fiscal year commencing July 1, 2001, and each fiscal year thereafter of 100% of the taxes which would have been paid on land designated within the 1983 Settlement boundary and taken into trust by the federal government for the Mashantucket Tribal Nation on or after June 8, 1999, to increase the grant payable with respect to certain state-owned real property and all municipally owned airports from 20% to 45% of the property taxes which would have been paid with respect to such property and airports, except for the exemption applicable to such property, and to provide that the proportionate reduction of grants in the event the total of such grants exceeds the appropriation for such purpose shall be not only for the fiscal year ending June 30, 1993, but for the fiscal year ending June 30, 2000, and each fiscal year thereafter, effective July 1, 1999, and amended Subsec. (d) to provide that the payment from the Enterprise Fund shall be at the rate of 20% of the property taxes which would have been paid to certain towns for real property located at Bradley Airport, effective July 1, 1999 P.A. 00-112 amended Subsec. (a) to make a technical change, effective May 26, 2000 P.A. 00-192 amended Subsec. (a) to make a technical change and increase grant re Connecticut Valley Hospital from 40% to 65% commencing with the fiscal year beginning July 1, 2000, effective May 26, 2000 June Sp. Sess. P.A. 00-1 amended Subsec. (b) to include borough within definition of town, effective June 21, 2000, and applicable to grants in lieu of taxes otherwise due for assessment years commencing on and after October 1, 2000 June 12 Sp. Sess. P.A. 12-1 amended Subsec. (a) by adding Subdiv. (6) re land taken into trust for Mashantucket Pequot Tribal Nation and Mohegan Tribe of Indians, redesignated provision in Subsec. (a) re proportional reduction of grants as new Subsec. (b) and amended same by adding exception for payments made under Subsec. (a)(6) and redesignated existing Subsecs. (b) to (e) as Subsecs. (c) to (f), effective July 1, 2012 P.A. 13-277 deleted former Subsec. (e) re payments from Bradley International Airport Enterprise Fund for portion of state grant in lieu of taxes payable to towns for real property at Bradley International Airport and redesignated existing Subsec. (f) as Subsec. (e), effective July 1, 2013, and applicable to assessment years commencing on and after October 1, 2012 P.A. 14-47 added Subsec. (f) re exclusion of property located at Bradley International Airport from calculation of state grant in lieu of taxes for state-owned real property, effective July 1, 2014 P.A. 15-244 amended Subsec. (a) by replacing “On” with “Until the fiscal year commencing July 1, 2016, on”, effective July 1, 2015 May Sp. Sess. P.A. 16-3 amended Subsec. (a) by adding “or any airport owned by the Connecticut Airport Authority, other than Bradley International Airport,”, effective January 1, 2015 P.A. 18-31 amended Subsec. (a) to replace �partment of Children and Families” with 𠇌ourt Support Services Division of the Judicial Branch”, effective July 1, 2018 P.A. 18-86 amended Subsec. (a)(2) by adding reference to “Whiting Forensic Hospital”, effective June 4, 2018. See Sec. 12-1c re transfer of certain functions, powers and duties under this chapter to the Secretary of the Office of Policy and Management. See Sec. 15-120ss re payments to municipalities representing property tax for property at Bradley International Airport. Sec. 12-19b. Valuation of land and buildings for grants under section 12-18b or 12-19a. Revaluation. Appeals. (a) Not later than April first in any assessment year, any town or borough to which a grant is payable under the provisions of section 12-18b or 12-19a shall provide the Secretary of the Office of Policy and Management with the assessed valuation of the real property eligible therefor as of the first day of October immediately preceding, adjusted in accordance with any gradual increase in or deferment of assessed values of real property implemented in accordance with section 12-62c, which is required for computation of such grant. Any town which neglects to transmit to the secretary the assessed valuation as required by this section shall forfeit two hundred fifty dollars to the state, provided the secretary may waive such forfeiture in accordance with procedures and standards adopted by regulation in accordance with chapter 54. Said secretary may on or before the first day of August of the state fiscal year in which such grant is payable, reevaluate any such property when, in the secretary's judgment, the valuation is inaccurate and shall notify such town of such reevaluation by certified or registered mail. Any town or borough aggrieved by the action of the secretary under the provisions of this section may, not later than ten business days following receipt of such notice, appeal to the secretary for a hearing concerning such reevaluation. Such appeal shall be in writing and shall include a statement as to the reasons for such appeal. The secretary shall, not later than ten business days following receipt of such appeal, grant or deny such hearing by notification in writing, including in the event of a denial, a statement as to the reasons for such denial. Such notification shall be sent by certified or registered mail. If any town or borough is aggrieved by the action of the secretary following such hearing or in denying any such hearing, the town or borough may not later than ten business days after receiving such notice, appeal to the superior court for the judicial district wherein such town is located. Any such appeal shall be privileged. (b) Notwithstanding the provisions of section 12-18b or subsection (a) of this section, there shall be an amount due the municipality of Voluntown, on or before the thirtieth day of September, annually, with respect to any state-owned forest, of an additional sixty thousand dollars, which amount shall be paid from the annual appropriation, from the General Fund, for reimbursement to towns for loss of taxes on private tax-exempt property. (1969, P.A. 766, S. 2 P.A. 76-436, S. 298, 681 P.A. 77-614, S. 139, 610 P.A. 78-280, S. 1, 127 P.A. 79-610, S. 2, 47 P.A. 81-305 P.A. 85-371, S. 1, 10 P.A. 87-115, S. 3, 8 87-399, S. 2, 4 P.A. 88-230, S. 1, 12 88-292, S. 2, 4 P.A. 90-98, S. 1, 2 90-230, S. 17, 101 P.A. 91-79, S. 1, 4 P.A. 93-142, S. 4, 7, 8 93-434, S. 2, 20 P.A. 95-220, S. 4𠄶 95-283, S. 12, 68 P.A. 96-112, S. 1 96-261, S. 3, 4 P.A. 97-261, S. 2, 3 P.A. 98-217, S. 2, 4 June Sp. Sess. P.A. 01-6, S. 58, 85 P.A. 06-148, S. 6 06-187, S. 1 P.A. 15-244, S. 187.) History: P.A. 76-436 substituted superior court for court of common pleas and included judicial districts, effective July 1, 1978 P.A. 77-614 substituted commissioner of revenue services for tax commissioner, effective January 1, 1979 P.A. 78-280 deleted reference to counties P.A. 79-610 substituted secretary of the office of policy and management for commissioner of revenue services, effective July 1, 1980 P.A. 81-305 changed annual date from March first to January first for towns to submit assessed valuation of state-owned land and buildings for purposes of state grants in lieu of taxes on state-owned real property P.A. 85-371 extended final date for review by the secretary to the January first following deadline for receipt of statements, effective July 1, 1985, and applicable to any grant or claim information received by the secretary of the office of policy and management on or after that date P.A. 87-115 added the provision for forfeiture by any town which neglects to transmit the assessed valuation as required and provided for waiver of such forfeiture in accordance with regulations to be adopted, effective May 11, 1987, and applicable to assessed valuations to be submitted on January 1, 1988, and thereafter P.A. 87-399 changed valuation date from January first to April first, and changed reevaluation date from January first next succeeding valuation date to July fifteenth in the year following valuation date, effective June 26, 1987, and applicable to grants payable in the fiscal year commencing July 1, 1987, and thereafter P.A. 88-292 provided clarification that the assessed value of state-owned real property is determined as of October first immediately preceding the date for submission and established September first of the year in which the grant is payable as the date by which the secretary of the office of policy and management must have completed any reevaluation of such property P.A. 90-230 corrected an omission P.A. 91-79 provided for the recognition of any gradual increase in assessed value related to a phase-in of a revaluation, effective April 26, 1991, and applicable to assessment years of municipalities commencing on or after October 1, 1991 P.A. 93-434 provided that assessed valuation be adjusted in accordance with any deferment and inserted reference to Sec. 12-62a(e), effective June 30, 1993, and applicable to assessment years commencing on and after October 1, 1992 P.A. 95-283 changed location of appeal from the judicial district in which the town is located to the judicial district of Hartford-New Britain, effective October 1, 1996 (Revisor's note: P.A. 88-230, 90-98, 93-142 and 95-220 authorized substitution of “judicial district of Hartford” for “judicial district of Hartford-New Britain” in 1995 public and special acts, effective September 1, 1998) P.A. 96-112 would have changed deadline for secretary to reevaluate property, from September first to August first, and added provisions authorizing aggrieved town to appeal to secretary before appealing to Superior Court, but failed to take effect because it amended the version of the section amended by P.A. 95-283 which was repealed in its entirety by P.A. 96-261 P.A. 96-261 repealed changes made by P.A. 95-283, effective June 10, 1996 P.A. 97-261 added municipally owned airports, effective July 1, 1997 P.A. 98-217 changed deadline by which the Office of Policy and Management must notify municipalities of adjustments and added process by which municipalities appeal decisions prior to filing a Superior Court appeal, effective July 1, 1998 June Sp. Sess. P.A. 01-6 provided for notification by certified or registered mail, applied section to boroughs, provided that appeals of the secretary's decision shall be taken not later than ten business days after receiving notice of the decision and made technical changes, effective July 1, 2001 P.A. 06-148 made a technical change, effective June 6, 2006 P.A. 06-187 designated existing provisions as Subsec. (a) and added Subsec. (b) re annual payment to Voluntown with respect to any state-owned forest, effective July 1, 2006 P.A. 15-244 amended Subsec. (a) by adding reference to grants payable under Sec. 12-18b and amended Subsec. (b) by replacing reference to Sec. 12-19a with reference to Sec. 12-18b, effective July 1, 2016. See Sec. 12-1c re transfer of certain functions, powers and duties under this chapter to the Secretary of the Office of Policy and Management. Sec. 12-19c. Certification and payment to each town or borough. The Secretary of the Office of Policy and Management shall, not later than September fifteenth, certify to the Comptroller the amount due each town or borough under the provisions of section 12-18b, or under any recomputation occurring prior to said September fifteenth which may be effected as the result of the provisions of section 12-19b, and the Comptroller shall draw an order on the Treasurer on or before the fifth business day following September fifteenth and the Treasurer shall pay the amount thereof to such town on or before the thirtieth day of September following. If any recomputation is effected as the result of the provisions of section 12-19b on or after the August first following the date on which the town has provided the assessed valuation in question, any adjustments to the amount due to any town for the period for which such adjustments were made shall be made in the next payment the Treasurer shall make to such town pursuant to this section. (1969, P.A. 766, S. 3 P.A. 79-610, S. 2, 47 P.A. 85-371, S. 2, 10 P.A. 87-399, S. 3, 4 P.A. 88-292, S. 3, 4 June Sp. Sess. P.A. 91-14, S. 4, 30 June Sp. Sess. P.A. 01-6, S. 59, 85 P.A. 05-287, S. 20 P.A. 15-244, S. 188.) History: Effect of P.A. 77-614 was to make 𠇌ommissioner” refer to commissioner of revenue services rather than tax commissioner, effective January 1, 1979 P.A. 79-610 substituted secretary of the office of policy and management for commissioner, effective July 1, 1980 P.A. 85-371 inserted provisions concerning adjustments in amount due to towns resulting from a recomputation, effective July 1, 1985, and applicable to any grant or claim information received by the secretary of the office of policy and management on or after said date P.A. 87-399 changed date re recomputation effect from July first to August first changed date for order by comptroller from August fifteenth to September fifteenth, and changed date for payment by treasurer from September first to September thirtieth, effective June 26, 1987, and applicable to grants payable in fiscal years commencing July 1, 1987, and thereafter P.A. 88-292 allowed certification annually of grant payable to any town under any recomputation occurring prior to September first in lieu of August first as previously required June Sp. Sess. P.A. 91-14 provided certification shall be made not later than September first June Sp. Sess. P.A. 01-6 applied section to boroughs, changed the date that a recomputation under Sec. 12-19b requires adjustments in the next payment from September to August first following the date the town provides the assessed valuation and made a technical change for purposes of gender neutrality, effective July 1, 2001 P.A. 05-287 replaced references to the first of September with references to the fifteenth of September and changed the deadline for the Comptroller to draw an order on the Treasurer from on or before the fifteenth day of September following to on or before the fifth business day following September fifteenth, effective July 13, 2005 P.A. 15-244 replaced reference to Sec. 12-19a with reference to Sec. 12-18b, effective July 1, 2016. See Sec. 12-1c re transfer of certain functions, powers and duties under this chapter to the Secretary of the Office of Policy and Management. Secs. 12-19d and 12-19e. Appropriation. Grants in lieu of taxes to fire district of Warehouse Point. Sections 12-19d and 12-19e are repealed. (1969, P.A. 766, S. 5 1971, P.A. 614, S. 1 P.A. 77-614, S. 139, 521, 610 P.A. 78-256, S. 2, 4 P.A. 79-610, S. 2, 47 P.A. 91-406, S. 2, 29 June Sp. Sess. P.A. 91-14, S. 28, 30.) Sec. 12-19f. Allocation of payments in lieu of taxes for Torrington courthouse. After completion of the courthouse which is to be constructed after May 12, 2004, in the town of Torrington and commencing with the payment in lieu of taxes made under section 12-19a for such courthouse to the town of Torrington for the grand list year the courthouse was completed, such payment shall be divided between the towns of Torrington and Litchfield as follows: (1) For the first year such payments are made until and including the seventh such year, fifty-five per cent of such payment shall be made to the town of Torrington and forty-five per cent of such payment shall be made to the town of Litchfield and (2) For the eighth such year until and including the fourteenth such year, sixty-five per cent of such payment shall be made to the town of Torrington and thirty-five per cent of such payment shall be made to the town of Litchfield. History: May Sp. Sess. P.A. 04-2 effective May 12, 2004. Sec. 12-20. Grant in lieu of taxes on property in Madison. Section 12-20 is repealed. (1949 Rev., S. 1698 1949, S. 1031d 1961, P.A. 496 1969, P.A. 766, S. 4 768, S. 66.) Sec. 12-20a. Grants in lieu of taxes on real property of private colleges, general hospitals, chronic disease hospitals and certain urgent care facilities. (a) Until the fiscal year commencing July 1, 2016, on or before January first, annually, the Secretary of the Office of Policy and Management shall determine the amount due to each municipality in the state, in accordance with this section, as a state grant in lieu of taxes with respect to real property owned by any private nonprofit institution of higher learning or any nonprofit general hospital facility or freestanding chronic disease hospital or an urgent care facility that operates for at least twelve hours a day and that had been the location of a nonprofit general hospital for at least a portion of calendar year 1996 to receive payments in lieu of taxes for such property, exclusive of any such facility operated by the federal government, except a campus of the United States Department of Veterans Affairs Connecticut Healthcare Systems, or the state of Connecticut or any subdivision thereof. As used in this section, “private nonprofit institution of higher learning” means any such institution, as defined in subsection (a) of section 10a-34, or any independent institution of higher education, as defined in subsection (a) of section 10a-173, that is engaged primarily in education beyond the high school level, and offers courses of instruction for which college or university-level credit may be given or may be received by transfer, the property of which is exempt from property tax under any of the subdivisions of section 12-81 “nonprofit general hospital facility” means any such facility that is used primarily for the purpose of general medical care and treatment, exclusive of any hospital facility used primarily for the care and treatment of special types of disease or physical or mental conditions and 𠇏reestanding chronic disease hospital” means a facility that provides for the care and treatment of chronic diseases, excluding any such facility having an ownership affiliation with and operated in the same location as a chronic and convalescent nursing home. (b) The grant payable to any municipality under the provisions of this section in the state fiscal year commencing July 1, 1999, and in each fiscal year thereafter, shall be equal to seventy-seven per cent of the property taxes which, except for any exemption applicable to any such institution of higher education or general hospital facility under the provisions of section 12-81, would have been paid with respect to such exempt real property on the assessment list in such municipality for the assessment date two years prior to the commencement of the state fiscal year in which such grant is payable. The amount of the grant payable to each municipality in any year in accordance with this section shall be reduced proportionately in the event that the total of such grants in such year exceeds the amount appropriated for the purposes of this section with respect to such year. (c) Notwithstanding the provisions of subsection (b) of this section, the amount of the grant payable to any municipality under the provisions of this section with respect to a campus of the United States Department of Veterans Affairs Connecticut Healthcare Systems shall be as follows: (1) For the fiscal year ending June 30, 2007, twenty per cent of the amount payable in accordance with said subsection (b) (2) for the fiscal year ending June 30, 2008, forty per cent of such amount (3) for the fiscal year ending June 30, 2009, sixty per cent of such amount (4) for the fiscal year ending June 30, 2010, eighty per cent of such amount (5) for the fiscal year ending June 30, 2011, and each fiscal year thereafter, one hundred per cent of such amount. (d) As used in this section and section 12-20b, the word “municipality” means any town, consolidated town and city, consolidated town and borough, borough, district, as defined in section 7-324, and any city not consolidated with a town. (P.A. 78-213, S. 1, 3 78-303, S. 85, 136 P.A. 79-610, S. 2, 47 P.A. 87-418, S. 1, 3 P.A. 88-43, S. 1, 3 P.A. 90-148, S. 3, 34 June Sp. Sess. P.A. 91-14, S. 5, 30 P.A. 93-388, S. 9, 12 P.A. 94-175, S. 31, 32 May Sp. Sess. P.A. 94-4, S. 80, 85 May Sp. Sess. P.A. 94-6, S. 15, 28 P.A. 95-160, S. 64, 69 P.A. 98-250, S. 32, 39 June Sp. Sess. P.A. 99-1, S. 12, 51 June Sp. Sess. P.A. 99-2, S. 34, 72 June Sp. Sess. P.A. 01-6, S. 60, 85 June Sp. Sess. P.A. 01-9, S. 113, 131 May Sp. Sess. P.A. 04-2, S. 48 P.A. 14-65, S. 12 P.A. 15-244, S. 186.) History: P.A. 78-303 allowed change from tax commissioner to commissioner of revenue services called for in P.A. 77-614 P.A. 79-610 substituted secretary of the office of policy and management for commissioner of revenue services, effective July 1, 1980 P.A. 87-418 changed date for determination of amount due each municipality from December first to September first, and increased amount of grant to municipality from 25% of property taxes which, except for applicable exemption, would have been paid with respect to exempt real property on assessment list in such municipality for assessment date preceding fiscal year in which grant is payable to 40% of property taxes which, except for applicable exemption, would have been paid with respect to exempt real property on assessment list in such municipality for assessment date two years prior to fiscal year in which grant is payable P.A. 88-43 changed the annual date for determination of the amount due each municipality as a grant in lieu of taxes on real property of private colleges and general hospitals from the first day of September to the first day of January next following, effective April 13, 1988, and applicable to the assessment year in any municipality commencing October 1, 1988, and each assessment year thereafter P.A. 90-148 increased the amount of the grant to eligible municipalities from 40% to 50% of the property taxes otherwise payable with respect to such real property June Sp. Sess. P.A. 91-14 increased the amount of the grant to eligible municipalities from 50% to 60% of the property taxes otherwise payable with respect to such real property P.A. 93-388 added free-standing chronic disease hospitals to tax-exempt real property with respect to which state grant in lieu of taxes is payable to municipality, effective July 1, 1993 P.A. 94-175 made technical change in the definition of “municipality”, effective July 1, 1994 May Sp. Sess. P.A. 94-4 changed effective date of P.A. 94-175, S. 31 from June 2, 1994, to January 1, 1995, effective June 9, 1994 May Sp. Sess. P.A. 94-6 added the definition of 𠇏ree standing chronic disease hospital”, effective June 21, 1994, and applicable to the grant-in-lieu of taxes made in the fiscal year commencing July 1, 1993, and each fiscal year thereafter P.A. 95-160 revised effective date of May Sp. Sess. P.A. 94-4 but without affecting this section P.A. 98-250 added to list of eligible institutions urgent care facilities operating under specified conditions, effective July 1, 1998 June Sp. Sess. P.A. 99-1 increased grant payment from 60% to 77%, effective July 1, 1999 June Sp. Sess. P.A. 99-2 replaced “within the previous two years” with 𠇏or at least a portion of calendar year 1996” re location of hospital, effective July 1, 1999 June Sp. Sess. P.A. 01-6 designated existing provisions as Subdivs. (1) to (3), specified that grant in lieu of taxes provided for under section is for real property exempt under Sec. 12-81 and which is owned by the specified entities, deleted definition of “private nonprofit institution of higher education”, defined “institution of higher education”, changed “nonprofit general hospital facility” to “general hospital facility” and made technical changes, effective July 1, 2001 June Sp. Sess. P.A. 01-9 redesignated Subdivs. (1) to (3) as Subsecs. (a) to (c) and repealed substantive provisions enacted by June Sp. Sess. P.A. 01-6, effective July 1, 2001 May Sp. Sess. P.A. 04-2 amended Subsec. (a) to make technical changes, to include a campus of the U.S. Department of Veterans Affairs among property for which payment is made under section and to further define “private nonprofit institution of higher learning”, added new Subsec. (c) re a campus of the U.S. Department of Veterans Affairs and redesignated existing Subsec. (c) as Subsec. (d), effective October 1, 2004, and applicable to assessment years commencing on or after that date P.A. 14-65 made technical changes in Subsec. (a), effective July 1, 2014 P.A. 15-244 amended Subsec. (a) by replacing “On” with “Until the fiscal year commencing July 1, 2016, on” and making a technical change, effective July 1, 2015. See Sec. 12-1c re transfer of certain functions, powers and duties under this chapter to the Secretary of the Office of Policy and Management. Sec. 12-20b. Valuation of property of private colleges and general hospitals for purposes of state grants in lieu of taxes. Revaluation. Appeals. Connecticut Hospice in Branford. United States Coast Guard Academy in New London. (a) Not later than April first in each year, any municipality to which a grant is payable under the provisions of section 12-18b or 12-20a shall provide the Secretary of the Office of Policy and Management with the assessed valuation of the tax-exempt real property as of the immediately preceding October first, adjusted in accordance with any gradual increase in or deferment of assessed values of real property implemented in accordance with section 12-62c, which is required for computation of such grant. Any municipality which neglects to transmit to the Secretary of the Office of Policy and Management the assessed valuation as required by this section shall forfeit two hundred fifty dollars to the state, provided the secretary may waive such forfeiture in accordance with procedures and standards adopted by regulation in accordance with chapter 54. Said secretary may, on or before the first day of August of the state fiscal year in which such grant is payable, reevaluate any such property when, in his or her judgment, the valuation is inaccurate and shall notify such municipality of such reevaluation. Any municipality aggrieved by the action of said secretary under the provisions of this section may, not later than ten business days following receipt of such notice, appeal to the secretary for a hearing concerning such reevaluation, provided such appeal shall be in writing and shall include a statement as to the reasons for such appeal. The secretary shall, not later than ten business days following receipt of such appeal, grant or deny such hearing by notification in writing, including in the event of a denial, a statement as to the reasons for such denial. If any municipality is aggrieved by the action of the secretary following such hearing or in denying any such hearing, the municipality may not later than two weeks after such notice, appeal to the superior court for the judicial district in which the municipality is located. Any such appeal shall be privileged. Said secretary shall certify to the Comptroller the amount due each municipality under the provisions of section 12-18b or under any recomputation occurring prior to September fifteenth which may be effected as the result of the provisions of this section, and the Comptroller shall draw his or her order on the Treasurer on or before the fifth business day following September fifteenth and the Treasurer shall pay the amount thereof to such municipality on or before the thirtieth day of September following. If any recomputation is effected as the result of the provisions of this section on or after the January first following the date on which the municipality has provided the assessed valuation in question, any adjustments to the amount due to any municipality for the period for which such adjustments were made shall be made in the next payment the Treasurer shall make to such municipality pursuant to this section. (b) Notwithstanding the provisions of section 12-18b or subsection (a) of this section, the amount due the municipality of Branford, on or before the thirtieth day of September, annually, with respect to the Connecticut Hospice, in Branford, shall be one hundred thousand dollars, which amount shall be paid from the annual appropriation, from the General Fund, for reimbursement to towns for loss of taxes on private tax-exempt property. (c) Notwithstanding the provisions of section 12-18b or subsection (a) of this section, the amount due the city of New London, on or before the thirtieth day of September, annually, with respect to the United States Coast Guard Academy in New London, shall be one million dollars, which amount shall be paid from the annual appropriation, from the General Fund, for reimbursement to towns for loss of taxes on private tax-exempt property. (P.A. 78-213, S. 2, 3 78-303, S. 85, 136 P.A. 79-610, S. 2, 47 P.A. 81-472, S. 97, 159 P.A. 84-272, S. 1, 2 P.A. 85-371, S. 3, 10 P.A. 87-115, S. 4, 8 87-418, S. 2, 3 P.A. 88-43, S. 2, 3 88-230, S. 1, 12 P.A. 90-98, S. 1, 2 P.A. 91-79, S. 2, 4 P.A. 93-142, S. 4, 7, 8 93-434, S. 3, 20 P.A. 95-220, S. 4𠄶 95-283, S. 13, 68 P.A. 96-112, S. 2 96-261, S. 3, 4 P.A. 98-217, S. 3, 4 June 30 Sp. Sess. P.A. 03-6, S. 187 P.A. 05-287, S. 18 June Sp. Sess. P.A. 05-3, S. 32 P.A. 06-148, S. 7 06-187, S. 2 P.A. 15-244, S. 189.) History: P.A. 78-303 allowed change from tax commissioner to commissioner of revenue services called for in P.A. 77-614 P.A. 79-610 substituted secretary of the office of policy and management for commissioner of revenue services, effective July 1, 1980 P.A. 81-472 replaced obsolete reference to county with reference to judicial district P.A. 84-272 changed from July first to August first, the date by which a municipality must provide the assessed valuation of tax-exempt real property required for computation of the state grant P.A. 85-371 extended final date for review by the secretary to August first following deadline for receipt of statements and added provisions concerning adjustments in amount due to towns resulting from a recomputation, effective July 1, 1985, and applicable to any grant or claim information received by the secretary of the office of policy and management on or after said date P.A. 87-115 added the provision for forfeiture by any municipality which neglects to transmit the assessed valuation as required and provided for waiver of such forfeiture in accordance with regulations to be adopted, effective May 11, 1987, and applicable to assessed valuations to be submitted on August 1, 1988, and thereafter P.A. 87-418 changed valuation date from August first to January first changed reevaluation date from August first next succeeding valuation date to September first next following changed date re recomputation effect from November first to September first changed date for order by comptroller from December fifteenth to September fifteenth, and changed date for payment by treasurer from December thirty-first to September thirtieth P.A. 88-43 changed the annual date, from January first to April first next following, when a municipality shall provide the assessed valuation, as of October first immediately preceding, as required for computation of the grant in lieu of taxes on real property of private colleges and general hospitals, effective April 13, 1988, and applicable to the assessment year in any municipality commencing October 1, 1988, and each assessment year thereafter P.A. 91-79 provided for the recognition of any gradual increase in assessed value related to a phase-in of a revaluation, effective April 26, 1991, and applicable to assessment years of municipalities commencing on or after October 1, 1991 P.A. 93-434 provided that assessed valuation be adjusted in accordance with any deferment and inserted reference to Sec. 12-62a(e), effective June 30, 1993, and applicable to assessment years commencing on and after October 1, 1992 P.A. 95-283 changed location of appeal from the judicial district in which the municipality is located to the judicial district of Hartford-New Britain, effective October 1, 1996 (Revisor's note: P.A. 88-230, 90-98, 93-142 and 95-220 authorized substitution of “judicial district of Hartford” for “judicial district of Hartford-New Britain” in 1995 public and special acts, effective September 1, 1998) P.A. 96-112 would have changed deadline for secretary to reevaluate property from September first to August first and added provisions authorizing aggrieved municipality to appeal to secretary before appealing to Superior Court, but failed to take effect because it amended the version of the section amended by P.A. 95-283 which was repealed in its entirety by P.A. 96-261 P.A. 96-261 repealed changes made by P.A. 95-283, effective June 10, 1996 P.A. 98-217 changed deadline by which the Office of Policy and Management must notify municipalities of adjustments and added process by which municipalities appeal decisions prior to filing a Superior Court appeal, effective July 1, 1998 June 30 Sp. Sess. P.A. 03-6 designated existing provisions as Subsec. (a) and added Subsec. (b) re Connecticut Hospice in Branford, effective August 20, 2003, and applicable to assessment years commencing on or after October 1, 2002 P.A. 05-287 amended Subsec. (a) to make technical changes, replace reference to September first with reference to September fifteenth and replace 𠇏ifteenth day of September following” with 𠇏ifth business day following September fifteenth”, effective July 13, 2005 June Sp. Sess. P.A. 05-3 added Subsec. (c) re the United States Coast Guard Academy in New London, effective July 1, 2005 P.A. 06-148 made a technical change in Subsec. (a), effective June 6, 2006 P.A. 06-187 amended Subsec. (c) to change amount of annual payment to New London with respect to the United States Coast Guard Academy from$500,000 to $1,000,000, effective July 1, 2006 P.A. 15-244 amended Subsec. (a) by adding reference to grants payable under Sec. 12-18b, making technical changes and replacing reference to Sec. 12-20a re certification to the Comptroller with reference to Sec. 12-18b, and amended Subsecs. (b) and (c) by replacing references to Sec. 12-20a with references to Sec. 12-18b, effective July 1, 2016. See Sec. 12-1c re transfer of certain functions, powers and duties under this chapter to the Secretary of the Office of Policy and Management. Sec. 12-20c. Municipal option to share payments in lieu of taxes with special services district. Any municipality may provide to a special services district within such municipality a portion of any payment from the state in lieu of property tax revenues which would have been received except for a tax credit, tax exemption or tax abatement authorized under chapter 203 or 204 if such payment is attributable to property within such district. History: P.A. 00-229 effective June 1, 2000, and applicable to assessment years commencing on and after October 1, 1998. Sec. 12-20d. Withholding of grant in lieu of taxes to member municipality of The Metropolitan District. Failure of member municipality to pay amount assessed for sewer use. (a) A grant in lieu of taxes, payable pursuant to section 12-18b, to a member municipality of The Metropolitan District that fails to pay an amount assessed by said district for sewer use shall be withheld, in whole or in part, as follows: If any amount assessed by said district to such municipality on or after January first of a calendar year and due on or before September first of such year remains unpaid on September first of such year, a withholding of such grant equal to the sum of such unpaid amount, plus the amount due in October of such year and a surcharge equal to five per cent of the sum of such amounts. If, on or by December first of such year, such municipality remits payment for such unpaid assessment amounts, any amount withheld from such grant payment pursuant to this subsection shall be paid to such municipality. If, on or by December first of such year, such municipality fails to remit payment for such unpaid assessment amounts, the Secretary of the Office of Policy and Management shall remit to said district, on behalf of such municipality, an amount equal to such unpaid assessment amounts, and to such municipality, by December thirty-first of such year, an amount equal to the amount withheld from such grant payment pursuant to this subsection. The secretary may retain an amount equal to the five per cent surcharge withheld pursuant to this subsection. (b) Any member municipality of The Metropolitan District that fails to timely pay an amount assessed by said district for sewer use during the current or prior fiscal year shall be ineligible for early disbursement of any grant from the municipal revenue sharing account such municipality may be entitled to pursuant to section 4-66l. History: P.A. 17-1 effective May 16, 2017. Secs. 12-21 to 12-24a. Grants in lieu of taxes on property in Waterford and East Lyme on airport property in Windsor Locks, Suffield and Hartford on property in Chester on Highway Department property in Wethersfield on state pier property in New London on property in Fire District of Warehouse Point, Voluntown on Labor Department property in Wethersfield on property in Preston on state property in North Canaan on receiving home in East Windsor on airport property in East Granby on state property in Sharon on property in Kent and on property of the School Fund and the Agricultural College Fund. State reimbursement in lieu of taxes on manufacturer's inventories. Sections 12-21, 12-22 to 12-22b, inclusive, 12-23 to 12-23k, inclusive, 12-24 and 12-24a are repealed. (1949 Rev., 1600� 1951, S.A. 218, S. 5 1951, S. 1033d 1953, S. 1032d 1957, P.A. 397, S. 1 S.A. 577 1959, P.A. 535, S. 1 537, S. 1 539 566, S. 2 570, S. 2 648, S. 1, 2 1961, P.A. 449 450� 462 463 1963, P.A. 627 630 631 643 February, 1965, P.A. 20 129, S. 1 134, S. 1 138, S. 1 461, S. 4 1967, P.A. 538 540, S. 1 541 542 602, S. 1 650, S. 1 745, S. 1 750, S. 1, 2 776 813 1969, P.A. 630, S. 1 766, S. 4 768, S. 66 1971, P.A. 525, S. 1 643, S. 1 P.A. 73-352, S. 1, 2 P.A. 74-74, S. 1, 2 74-167, S. 1, 5 P.A. 75-494, S. 1, 2 P.A. 77-614, S. 139, 610 P.A. 79-610, S. 2, 47 P.A. 81-373, S. 1, 3 P.A. 84-491, S. 1, 3 P.A. 87-584, S. 17, 18.) Sec. 12-24b. Inconsistent special acts repealed. The provisions of any special act to the extent inconsistent with the provisions of subsection (c) of section 12-41, section 12-58 and subdivision (50) of section 12-81 are repealed. (February, 1965, P.A. 461, S. 11 P.A. 88-364, S. 76, 123 P.A. 99-189, S. 17, 20.) History: P.A. 88-364 made technical change, deleting reference to Sec. 12-24a P.A. 99-189 changed reference to Subsec. (e) to Subsec. (c) of Sec. 12-41, effective June 23, 1999, and applicable to assessment years of municipalities commencing on or after October 1, 1999. Secs. 12-24c to 12-24e. State reimbursement in lieu of taxes on wholesale and retail business inventory state grants in lieu of inventory taxes prorated. State grants for unrestricted use of municipality. Sections 12-24c to 12-24e are repealed. (1969, P.A. 657, S. 1, 3 P.A. 73-658, S. 1, 2 P.A. 74-167, S. 2, 3, 5 P.A. 77-614, S. 139, 610 P.A. 79-610, S. 2, 47 P.A. 81-373, S. 2, 3 P.A. 84-491, S. 2, 3 P.A. 87-584, S. 7, 17, 18 June Sp. Sess. P.A. 91-14, S. 28, 30.) Sec. 12-25. Confirmation of amount of unpaid taxes. The Secretary of the Office of Policy and Management, upon examination of the accounts, books and other records of any tax collector, shall have authority to request confirmation of the amount of unpaid taxes, from any person whose taxes are shown, by such books, to be unpaid. (1949 Rev., S. 1702 P.A. 79-610, S. 2, 47.) History: Effect of P.A. 77-614 was to make 𠇌ommissioner” refer to commissioner of revenue services rather than tax commissioner, effective January 1, 1979 P.A. 79-610 substituted secretary of the office of policy and management for commissioner, effective July 1, 1980. See Sec. 12-1c re transfer of certain functions, powers and duties under this chapter to the Secretary of the Office of Policy and Management. Sec. 12-26. Equalization and adjustment of grand list. Section 12-26 is repealed, effective May 24, 1996. (1949 Rev., S. 1703 1957, P.A. 673, S. 3 P.A. 79-610, S. 2, 47 P.A. 96-114, S. 3, 4.) Sec. 12-27. Abstract book and lists. Except as otherwise provided by law, the Secretary of the Office of Policy and Management shall approve for all towns and cities the form of printed abstract book to be used by the assessing officials of such municipalities, provided no form of printed abstract shall be approved which does not provide for the inclusion of data concerning real and personal property assessments and exemptions related thereto in a manner which would allow the secretary to comply with the provisions of section 12-120a. (1949 Rev., S. 1704 P.A. 79-610, S. 2, 47 P.A. 93-434, S. 4, 20.) History: Effect of P.A. 77-614 was to make 𠇌ommissioner” refer to commissioner of revenue services rather than tax commissioner, effective January 1, 1979 P.A. 79-610 substituted secretary of the office of policy and management for commissioner, effective July 1, 1980 P.A. 93-434 provided that the secretary approve rather than prescribe the form and inserted requirement that the form be sufficient to comply with Sec. 12-120a, effective June 30, 1993. See Sec. 12-1c re transfer of certain functions, powers and duties under this chapter to the Secretary of the Office of Policy and Management. See Sec. 12-131 re special forms for assessment lists, abstract books and rate bills. Lists defective as to part of property only. 23 C. 148. List “same as last year” considered. 76 C. 169. List need not state value. Id., 172. Listing property of wife in name of husband under former law. Id., 697. Secs. 12-28 and 12-29. Procedure to collect overdue taxes from transportation and utility companies. Returns of transportation and utility companies. Sections 12-28 and 12-29 are repealed. (1949 Rev., 1706, 1707 1961, P.A. 604, S. 32, 33 1972, P.A. 294, S. 8, 9 P.A. 78-280, S. 6, 127 P.A. 85-562, S. 5.) Sec. 12-30. Penalty for failure to file return within time allowed in relation to an extension of time for filing. If the Commissioner of Revenue Services determines that any statute or regulation the commissioner is charged with enforcing is being adversely affected, the commissioner may impose a penalty of fifty dollars in case of a failure to file any return or report that is required by law or regulation to be filed with the commissioner on or before the date prescribed therefor, which failure is determined with regard to any extension of time for filing. The commissioner may, upon application, if it is proven to the commissioner's satisfaction that such failure is due to reasonable cause and is not due to negligence or intentional disregard of any provision of law or regulation, waive all or any part of such penalty. No taxpayer shall be subject to such penalty in relation to any tax period for which such taxpayer is subject to a penalty for late payment of a tax or to an additional amount being added to the tax imposed based on a failure to file. If the commissioner does not, upon application, waive all or any part of such penalty, any person aggrieved by such action of the commissioner may, not later than thirty days after notice of such action is mailed or delivered to such person, appeal therefrom to the superior court for the judicial district of Hartford. The appeal shall be accompanied by a citation to the commissioner to appear before said court. Such citation shall be signed by the same authority, and such appeal shall be returnable at the same time and served and returned in the same manner as is required in case of a summons in a civil action. The authority issuing the citation shall take from the appellant a bond or recognizance to the state of Connecticut with surety to prosecute the appeal to effect and to comply with the orders and decrees of the court in the premises. Such appeals shall be preferred cases, to be heard, unless cause appears to the contrary, at the first session, by the court or by a committee appointed by it. Said court may grant such relief as may be equitable. If the appeal is without probable cause, the court may tax double or triple costs, as the case demands and, upon all such appeals which may be denied, costs may be taxed against the appellant at the discretion of the court, but no costs shall be taxed against the state. (1949, Rev., S. 1709 1961, P.A. 604, S. 34 1972, P.A. 294, S. 10 P.A. 88-230, S. 10, 12 P.A. 88-314, S. 1, 54 P.A. 90-98, S. 1, 2 P.A. 93-142, S. 7, 8 P.A. 95-220, S. 4𠄶 P.A. 97-243, S. 5, 67 P.A. 19-186, S. 11.) History: 1961 act amended chapter references to include new provisions in same act 1972 act included reference to chapter 212a P.A. 88-314 deleted the penalty imposed on the officer or agent of any railroad or utility company for failure to file an annual return within the time designated and substituted in lieu thereof, a penalty of$50 imposed on any taxpayer for failure to file a return or report within the time allowed in relation to any extension of time which has been granted, effective July 1, 1988, and applicable to any tax which first becomes due and payable on or after said date, to any return or report due on or after said date, or in the case of any ongoing obligation imposed in accordance with said act, to the tax period next beginning on or after said date P.A. 97-243 made imposition of penalty permissive instead of mandatory and made applicable to regulations, and added provisions re appeal, effective July 1, 1997 (Revisor's note: P.A. 88-230, 90-98, 93-142 and 95-220 authorized substitution of “judicial district of Hartford” for “judicial district of Hartford-New Britain” in public and special acts of the 1997 regular and special sessions of the General Assembly, effective September 1, 1998) P.A. 19-186 replaced “one month” with “thirty days” and made technical changes, effective July 8, 2019.

See Sec. 12-268d re penalty assessed against certain public service companies and utilities for failure to pay taxes when due.

Sec. 12-30a. Imposition of interest. Determination of basis. Regulations. (a)(1) Whenever the provisions of section 12-35, 12-204, 12-205, 12-206, 12-225, 12-226, 12-229, 12-235, 12-242d, 12-263c, 12-263d, 12-263m, 12-268d, 12-268h, 12-293a, 12-309, 12-330d, 12-330i, 12-376, 12-376a, 12-376b, 12-392, 12-414, 12-415, 12-416, 12-419, 12-419a, 12-439, 12-440, 12-458, 12-458d, 12-486a, 12-488, 12-547, 12-548, 12-590, 12-594, 12-638c, 12-638d, 12-646a, 12-647, 12-655, 12-667, 12-722, 12-723, 12-728, 12-731, 12-735, 22a-132, 22a-232, 22a-237c, 38a-277 or 51-81b require interest to be paid to the Commissioner of Revenue Services at the rate of one per cent per month or fraction thereof or one per cent for each month or fraction thereof, the Commissioner of Revenue Services may adopt regulations in accordance with the provisions of chapter 54 that require interest to be paid to said commissioner at the equivalent daily rate in lieu of such monthly rate.

(2) If such regulations are adopted, such regulations shall provide that (A) if notice and demand is made by said commissioner for payment of any amount to said commissioner, and if such amount is paid within ten days after the date of such notice and demand, interest under this section on the amount so paid shall not be imposed for the period after the date of such notice and demand and (B) such regulations are applicable to interest required to be paid to the Commissioner of Revenue Services on taxes due and owing on or after the date specified in such regulations, whether or not such taxes first became due before said date.

(b) (1) Whenever the provisions of section 12-208, 12-268l, 12-312, 12-376, 12-392, 12-422, 12-448, 12-463, 12-489, 12-554, 12-638i, 12-730 or 12-732 require interest to be paid by the Commissioner of Revenue Services at the rate of two-thirds of one per cent per month or fraction thereof or two-thirds of one per cent for each month or fraction thereof, the Commissioner of Revenue Services may adopt regulations in accordance with the provisions of chapter 54 that require interest to be paid by said commissioner at the equivalent daily rate in lieu of such monthly rate.

(2) If such regulations are adopted, they shall provide that (A) interest shall be allowed and paid, in the case of a refund, from the date of the overpayment to a date, to be determined by the commissioner, preceding the date of the refund check by not more than thirty days and, in the case of a credit, from the date of the overpayment to the due date of the amount against which the credit is taken, and (B) such regulations shall be applicable to interest required to be paid by the Commissioner of Revenue Services on amounts due and owing on or after the date specified in such regulations, whether or not such amounts first became due before said date.

History: P.A. 97-243 effective June 24, 1997.

Sec. 12-30b. Limit on interest to be paid on certain tax overpayments. Notwithstanding any provision of any chapter of this title authorizing the Superior Court to grant such relief as may be equitable and, if tax has been paid prior to the granting of such relief, to order the Treasurer to pay interest on the amount of such relief, the equitable powers of the Superior Court shall not include: (1) The power to order the Treasurer to pay interest on the amount of such relief, if the provisions of the chapter pursuant to which the appeal was taken to the Superior Court do not authorize the Commissioner of Revenue Services to pay interest on tax overpayments under said chapter, or (2) the power to order the Treasurer to pay interest in an amount exceeding the amount of interest that the Commissioner of Revenue Services would be authorized to pay, if the provisions of the chapter pursuant to which the appeal was taken to the Superior Court authorize the Commissioner of Revenue Services to pay interest on tax overpayments under said chapter.

History: P.A. 03-225 effective July 9, 2003.

Sec. 12-30c. Penalty imposed on promoters of abusive tax shelters. A penalty is hereby imposed on every person who engages in activities described in Section 6700(a) of the Internal Revenue Code of 1986, or any subsequent corresponding internal revenue code of the United States, as from time to time amended, and who is subject to the fifty per cent penalty imposed thereunder, whether or not such penalty has been imposed, where such activities affect tax returns required to be filed with the Commissioner of Revenue Services. The amount of the penalty imposed hereunder shall be equal to fifty per cent of the gross income derived from, or to be derived from, such activities by such person.

History: P.A. 05-116 effective June 24, 2005, and applicable to any open tax period.

See Secs. 12-233 and 12-728 for penalties on corporate and personal taxpayers for use of abusive tax shelters.

Sec. 12-31. Examination of books and personnel of railroad and utility companies. Section 12-31 is repealed.

(1949, Rev., S. 1708 1961, P.A. 604, S. 35 1972, P.A. 294, S. 11 P.A. 85-562, S. 5.)

Sec. 12-32. Suits not barred by neglect of commissioner. No action commenced by the state against any person or corporation for the recovery of any sum in the nature of a tax, or for the recovery of the penalty for nonpayment thereof, shall be barred or defeated by reason of the omission or failure of the commissioner to perform the duties required of him.

Corporation itself is real debtor for unpaid taxes. 68 C. 311. Such a tax is valid, though nonresidents own stock and result is payment of higher tax paid by them than by resident stockholders. 185 U.S. 364.

Sec. 12-33. Appeals from action of Commissioner of Revenue Services. Section 12-33 is repealed, effective July 8, 2019.

(1949 Rev., S. 1711 P.A. 78-280, S. 2, 127 P.A. 19-186, S. 34.)

Sec. 12-33a. Court waiver of interest on certain taxes due and unpaid prohibited. The court shall not waive statutory interest on any amount of tax for which any person is liable pursuant to the provisions of chapter 207, 208, 209, 210, 211, 211b, 212, 212a, 214, 214a, 216, 217, 218a, 219, 220, 221, 222, 223, 224, 225, 227, 228b or 229 or section 12-263b or 22a-256j and which is not paid within the time specified by law.

(P.A. 89-343, S. 1, 17 June Sp. Sess. P.A. 91-3, S. 96, 168 P.A. 93-74, S. 1, 67 P.A. 94-175, S. 27, 32 May Sp. Sess. P.A. 94-4, S. 80, 85 May 25 Sp. Sess. P.A. 94-1, S. 15, 130 Nov. Sp. Sess. P.A. 94-3, S. 11, 72 P.A. 95-160, S. 64, 69.)

History: P.A. 89-343, S. 1 effective June 9, 1989, and applicable to appeals taken to the superior court on and after that date June Sp. Sess. P.A. 91-3 added references to chapters 214a, 228b and 229, effective August 22, 1991, and applicable to taxable years of taxpayers commencing on or after January 1, 1991 P.A. 93-74 added reference to Sec. 22a-256j, effective July 1, 1993 (Revisor's note: Reference to Sec. 46 of P.A. 93-74 was deleted by the Revisors to reflect its repeal in P.A. 93-324) P.A. 94-175 added references to Secs. 12-263b and 22a-256j, effective June 2, 1994 May Sp. Sess. P.A. 94-4 and P.A. 95-160 revised effective date of P.A. 94-175 but without affecting this section May 25 Sp. Sess. P.A. 94-1 made technical change, eliminating obsolete reference to chapter 210a, effective July 1, 1994 Nov. Sp. Sess. P.A. 94-3 added reference to chapter 211b, effective December 6, 1994.

Sec. 12-34. Taking of acknowledgments by employees of Department of Revenue Services. Examiners or other employees of the Department of Revenue Services are authorized to take acknowledgments of affidavits on any report filed with the department for the collection of any state tax.

(1949 Rev., S. 1712 P.A. 77-614, S. 139, 610.)

History: P.A. 77-614 substituted department of revenue services for tax department, effective January 1, 1979.

Sec. 12-34a. Agreements with foreign taxing jurisdictions to furnish information. Withholding from salary of amounts due as income tax. Section 12-34a is repealed.

(1961, P.A. 264, S. 1𠄶 June, 1971, P.A. 5, S. 104.)

Sec. 12-34b. Agreements with foreign taxing jurisdictions to furnish information. Withholding from salary of amounts due as income tax. Section 12-34b is repealed, effective June 18, 2003.

(June, 1971, P.A. 8, S. 36 P.A. 77-614, S. 139, 610 P.A. 03-107, S. 11.)

Sec. 12-34c. Enabling the Commissioner of Revenue Services to enter into agreements with other states for purposes of reciprocal enforcement of tax laws of participating states. (a) The Commissioner of Revenue Services may enter into agreements with other states providing for reciprocal enforcement of the tax laws of the states entering into such reciprocal arrangements. As used herein, “state” shall include the District of Columbia. The provisions of such reciprocal arrangements may include, but are not limited to, the following: (1) Each participating state may require any business within such state to collect or withhold those taxes for which a person becomes liable in another state in the arrangement as a result of a transaction or employment with such business in the participating state, provided such taxes are required to be collected or withheld under such circumstances in the other state (2) each participating state may, with regard to any business within such state, administer, enforce, audit, assess and collect, on behalf of any other state participating in the agreement, the taxes which are imposed on such business under the laws of such other participating state (3) the appropriate official of each participating state may bring suit to collect the taxes which are imposed under the laws of such state in the courts of any other participating state (4) each participating state shall bear the costs which are incurred by it under such reciprocal agreements, and (5) the participating states shall decide upon commencement and termination of such reciprocal agreements.

(b) For purposes of making payment of any taxes which are collected by the Commissioner of Revenue Services on behalf of any other participating state under reciprocal agreements as described in subsection (a) of this section, the Comptroller, upon certification by the commissioner, is authorized to draw on the Treasurer in the amount of such payment and the Treasurer shall pay the amount thereof from the fund to which such taxes are credited.

Sec. 12-34d. State Tax Review Commission reports. Section 12-34d is repealed, effective June 7, 2010.

(June Sp. Sess. P.A. 91-3, S. 154, 168 P.A. 93-74, S. 53, 67 P.A. 10-188, S. 17.)

Sec. 12-34e. Collection of tax owed to other state or the District of Columbia. Certification. Notice. Protest. Agreements with other states. (a) For purposes of this section:

(1) “Taxpayer” means any person identified by a claimant state under this section as owing taxes to such claimant state

(2) 𠇌laimant state” means any other state or the District of Columbia that allows the commissioner, in cases where a taxpayer owes taxes to this state, to certify that such tax is owed and to request the tax officer of such other state or such district to collect such taxes owed to this state and provides for the payment of such collected amount to this state

(3) “Taxes” means any amount of tax imposed under the laws of the claimant state, including additions to tax for penalties and interest, which is finally due and payable to the claimant state by a taxpayer, and with respect to which any administrative or judicial remedies, or both, have been exhausted or have lapsed, and which is legally enforceable under the laws of the claimant state against the taxpayer, whether or not there is an outstanding judgment for such sum

(4) “Tax officer” means a unit or official of a claimant state, or the duly authorized agent of such unit or official, charged with the imposition, assessment or collection of taxes of that state and

(5) 𠇌ommissioner” means the Commissioner of Revenue Services.

(b) (1) Upon the request and certification of the tax officer of a claimant state to the commissioner that a taxpayer owes taxes to such claimant state, the commissioner may, through the exercise of the commissioner's power and authority under section 12-35, collect such taxes in the same manner that the commissioner would collect such taxes if they were due and payable to this state, and shall pay over such collected amount to the claimant state in accordance with the provisions of this section. The commissioner shall not collect such taxes unless the laws of the claimant state (A) allow the commissioner, in cases where a taxpayer owes taxes to this state, to certify that such tax is owed and to request the tax officer of the claimant state to collect such taxes owed to this state, and (B) provide for the payment of such collected amount to this state.

(2) Such certification shall include (A) the full name and address of the taxpayer (B) the taxpayer's Social Security number or federal employer identification number (C) the amount of the tax for the taxable period sought to be collected, including a detailed statement for each taxable period showing tax, interest and penalty (D) a statement whether the taxpayer filed a tax return with the claimant state for such tax, and, if so, whether such tax return was filed under protest and (E) a statement that any administrative or judicial remedies, or both, have been exhausted or have lapsed and that the amount of taxes is legally enforceable under the laws of such state against the taxpayer.

(3) Upon receipt by the commissioner of the required certification, he or she shall notify the taxpayer by first-class mail to the taxpayer's last-known address that he or she has received a request from the claimant state to collect taxes from the taxpayer, that the taxpayer has the right to protest the collection of such taxes by the commissioner for the claimant state, that failure to file a protest in accordance with subdivision (4) of this subsection shall constitute a waiver of any demand against this state on account of the collection of such taxes and that the amount, upon collection, will be paid over to the claimant state. The notice shall include a copy of the certification by the tax officer of such claimant state. Sixty days after the date on which it is mailed, a notice under this subdivision shall be final except only for such amounts as to which the taxpayer has filed, as provided in subdivision (4) of this subsection, a written protest with the commissioner.

(4) Any taxpayer notified in accordance with subdivision (3) of this subsection may, on or before the sixtieth day after the mailing of such notice by the commissioner, protest the collection of all or a portion of such taxes by filing with the commissioner a written protest in which the taxpayer shall set forth the grounds on which the protest is based. If a timely protest is filed, the commissioner shall refrain from collecting such taxes and shall send a copy of the protest to the claimant state for determination of the protest on its merits in accordance with the laws of such state. In the case of a taxpayer that did not file a tax return for the tax for the taxable period sought to be collected and where the amount of taxes owed to the claimant state is based on an assessment made against the taxpayer by the tax officer of the claimant state, and where the taxpayer has filed a timely protest under this subdivision, the commissioner shall require the claimant state to certify that the assessment was contested before and adjudicated by an administrative or judicial tribunal of competent jurisdiction in the claimant state. If the commissioner is satisfied that the taxpayer's written protest is based on a bona fide contention that the claimant state did not have jurisdiction to tax the taxpayer, the commissioner shall require the claimant state to certify that the assessment was contested before and adjudicated by a judicial tribunal of competent jurisdiction in the claimant state. If the claimant state fails, on or before the forty-fifth day after the sending of the copy of the protest by the commissioner to such claimant state, to certify to the commissioner that the claimant state has reviewed the stated grounds on which the protest is based, and to renew the certification described in subdivision (2) of this subsection, the commissioner shall not collect such taxes. If such certifications are made within such time period, and if the commissioner is satisfied that such certifications are true, accurate and complete, the commissioner shall collect such tax.

(c) The commissioner may enter into agreements with the tax officers of claimant states relating to: (1) Procedures and methods to be employed by a claimant state with respect to the operation of this section, (2) safeguards against the disclosure or inappropriate use of any information that identifies, directly or indirectly, a particular taxpayer obtained or maintained pursuant to this section, and (3) a minimum threshold for the amount of taxes owed by a taxpayer to a claimant state that would trigger the operation of this section.

History: P.A. 04-201 effective July 1, 2004.

See Sec. 12-35c re Attorney General's authority to bring suit in other states to recover taxes due this state or its political subdivisions and reciprocity granted to other states.

## Wide Width Agony

K-Swiss sells two (count em: two) styles of shoe in Extra Wide: The Classic and the Classic Luxury Edition (CLE). They each come in two colors, white and black. So that's technically four. Sue me.

Back before anyone was born, K-Swiss used to make the Classic in California with leather imported from Argentina, D-Rings made in Germany, and rubber soles made by an Italian tire company. Sounds like a sweet shoe, right? That quality is history now, and the Classic is now just a shitty shoe made in China. K-Swiss still sells them, but only to stubborn old-timers who refuse to buy anything else. They are uncomfortable and unsupportive, offering little over walking barefoot.

The CLE is a moderate step up in quality and design. It cleans up the five stripe look and provides a little more padding around the heel. But the shoes still leave a lot to be desired. The rubber sole makes it feel like walking on a brick. The shoe never quite molds to your foot the leather still rubs a blister on my toe from time to time. And even if you can handle a long day slumming and bumming, these shoes can't expect sore feet by dinnertime.

Here's the thing, though: if your feet are wider than a 2E, this is your only sneaker option. You can't switch to Converse All-Stars or retro New Balance trainers. There's this and there's dorky running shoes. That's it.

Which means, despite all the shortcomings listed here (not to mention the fact that the five stripe design isn't nearly as iconic and classy as K-Swiss seems to think it is) the CLE's are a regular part of my shoe rotation.

Story Time: Earlier this month (March) my black CLE's were getting old (and painful to walk in), so I went to kswiss.com to order some more, only to find that they didn't have my size. In fact, they didn't have a lot of sizes. Fearing the worst, I emailed K-Swiss customer service to see if there was a temporary inventory shortage, or (gulp) K-Swiss was discontinuing the only pair of sneakers on the market that fit my feet.

Their response? I quote: "Thank you for contacting K-Swiss customer service. We are currently out of them. There are more Black Classic Luxury Edition size 12 XW coming on 7/11/2013."

That's right. July. Four months. What is this, Soviet Russia? This is America I can get bacon rush delivered to my mouth, but I gotta wait four months for shoes?

Customer service went on to say that I could try Amazon or Zappos, but that brings up another issue. If you go to Amazon to buy a pair of K-Swiss Classics, you'll notice that you have a number of buying options. Scroll through the pictures of the five different shoes available. If you look closely, you can tell that some of the pictures are of Classics, and some are of CLE's. Do the people selling the shoes know the difference between the two? Who knows! It's shoe roulette!

This shit-poor customer service is another bad sign for a company that is quickly vanishing from the public eye. The Nike's and Adidas's of the world are always switching up their style to appeal to another generation of shoe buyers. K-Swiss feels like it's stuck in neutral. Which is good for us, sadly, because that means they'll keep making those Extra-Wide CLE's.

Or will they? K-Swiss is in the process of being bought. There's some nice and shiny quotes about the potential for the K-Swiss brand in that article, but that's what you're supposed to say when you buy a company. Whether K-Swiss is even around to make extra wide sneakers in a few years is anyone's guess. And if the CLE's are discontinued, our options for sneakers runs bone dry.

#### 1 comment:

otr214425
INTERNATIONAL CONCEPT OF WORK FROM HOME
Work from home theory is fast gaining popularity because of the freedom and flexibility that comes with it. Since one is not bound by fixed working hours, they can schedule their work at the time when they feel most productive and convenient to them. Women & Men benefit a lot from this concept of work since they can balance their home and work perfectly. People mostly find that in this situation, their productivity is higher and stress levels lower. Those who like isolation and a tranquil work environment also tend to prefer this way of working. Today, with the kind of communication networks available, millions of people worldwide are considering this option.

Women & Men who want to be independent but cannot afford to leave their responsibilities at home aside will benefit a lot from this concept of work. It makes it easier to maintain a healthy balance between home and work. The family doesn't get neglected and you can get your work done too. You can thus effectively juggle home responsibilities with your career. Working from home is definitely a viable option but it also needs a lot of hard work and discipline. You have to make a time schedule for yourself and stick to it. There will be a time frame of course for any job you take up and you have to fulfill that project within that time frame.

There are many things that can be done working from home. A few of them is listed below that will give you a general idea about the benefits of this concept.

Baby-sitting
This is the most common and highly preferred job that Women & Men like doing. Since in today's competitive world both the parents have to work they need a secure place to leave behind their children who will take care of them and parents can also relax without being worried all the time. In this job you don't require any degree or qualifications. You only have to know how to take care of children. Parents are happy to pay handsome salary and you can also earn a lot without putting too much of an effort.

Nursery
For those who have a garden or an open space at your disposal and are also interested in gardening can go for this method of earning money. If given proper time and efforts nursery business can flourish very well and you will earn handsomely. But just as all jobs establishing it will be a bit difficult but the end results are outstanding.

Freelance
Freelance can be in different wings. Either you can be a freelance reporter or a freelance photographer. You can also do designing or be in the advertising field doing project on your own. Being independent and working independently will depend on your field of work and the availability of its worth in the market. If you like doing jewellery designing you can do that at home totally independently. You can also work on freelancing as a marketing executive working from home. Wanna know more, email us on [email protected] and we will send you information on how you can actually work as a marketing freelancer.

Internet related work
This is a very vast field and here sky is the limit. All you need is a computer and Internet facility. Whatever field you are into work at home is perfect match in the software field. You can match your time according to your convenience and complete whatever projects you get. To learn more about how to work from home, contact us today on [email protected] our team will get you started on some excellent work from home projects.

Diet food
Since now a days Women & Men are more conscious of the food that they eat hence they prefer to have homemade low cal food and if you can start supplying low cal food to various offices then it will be a very good source of income and not too much of efforts. You can hire a few ladies who will help you out and this can be a good business.

## 1 Corinthians 12

1 Corinthians 12:1-31 . THE USE AND THE ABUSE OF SPIRITUAL GIFTS, ESPECIALLY PROPHESYING AND TONGUES.

This is the second subject for correction in the Corinthian assemblies: the "first" was discussed ( 1 Corinthians 11:18-34 ).

1. spiritual gifts--the signs of the Spirit's continued efficacious presence in the Church, which is Christ's body, the complement of His incarnation, as the body is the complement of the head. By the love which pervades the whole, the gifts of the several members, forming reciprocal complements to each other, tend to the one object of perfecting the body of Christ. The ordinary and permanent gifts are comprehended together with the extraordinary, without distinction specified, as both alike flow from the divine indwelling Spirit of life. The extraordinary gifts, so far from making professors more peculiarly saints than in our day, did not always even prove that such persons were in a safe state at all ( Matthew 7:22 ). They were needed at first in the Church: (1) as a pledge to Christians themselves who had just passed over from Judaism or heathendom, that God was in the Church (2) for the propagation of Christianity in the world (3) for the edification of the Church. Now that we have the whole written New Testament (which they had not) and Christianity established as the result of the miracles, we need no further miracle to attest the truth. So the pillar of cloud which guided the Israelites was withdrawn when they were sufficiently assured of the Divine Presence, the manifestation of God's glory being thenceforward enclosed in the Most Holy Place [ARCHBISHOP WHATELY]. Paul sets forth in order: (1). The unity of the body ( 1 Corinthians 12:1-27 ). (2). The variety of its members and functions ( 1 Corinthians 12:27-30 ). (3). The grand principle for the right exercise of the gifts, namely, love ( 1 Corinthians 12:31 , 1 Corinthians 13:1-13 ). (4) The comparison of the gifts with one another ( 1 Corinthians 14:1-40 ).
I would not have you ignorant--with all your boasts of "knowledge" at Corinth. If ignorant now, it will be your own fault, not mine ( 1 Corinthians 14:38 ).

2. ( Ephesians 2:11 ).
that ye were--The best manuscripts read, "That WHEN ye were" thus "ye were" must be supplied before "carried away"--Ye were blindly transported hither and thither at the will of your false guides.
these dumb idols--Greek, "the idols which are dumb" contrasted with the living God who "speaks" in the believer by His Spirit ( 1 Corinthians 12:3 , &c.). This gives the reason why the Corinthians needed instruction as to spiritual gifts, namely, their past heathen state, wherein they had no experience of intelligent spiritual powers. When blind, ye went to the dumb.
as ye were led--The Greek is, rather, "as ye might (happen to) be led," namely, on different occasions. The heathen oracles led their votaries at random, without any definite principle.

3. The negative and positive criteria of inspiration by the Spirit--the rejection or confession of Jesus as Lord [ALFORD] ( 1 John 4:2 , 5:1 ). Paul gives a test of truth against the Gentiles John, against the false prophets.
by the Spirit--rather, as Greek, "IN the Spirit" that being the power pervading him, and the element in which he speaks [ALFORD], ( Matthew 16:17 , John 15:26 ).
of God . . . Holy--The same Spirit is called at one time "the Spirit of GOD" at another, "the HOLY Ghost," or "Holy Spirit." Infinite Holiness is almost synonymous with Godhead.
speaking . . . say--"Speak" implies the act of utterance "say" refers to that which is uttered. Here, "say" means a spiritual and believing confession of Him.
Jesus--not an abstract doctrine, but the historical, living God-man ( Romans 10:9 ).
accursed--as the Jews and Gentiles treated Him ( Galatians 3:13 ). Compare "to curse Christ" in the heathen PLINY'S letter [Epistles, 10.97]. The spiritual man feels Him to be the Source of all blessings ( Ephesians 1:3 ) and to be severed from Him is to be accursed ( Romans 9:3 ).
Lord--acknowledging himself as His servant ( Isaiah 26:13 ). "Lord" is the Septuagint translation for the incommunicable Hebrew name JEHOVAH.

4. diversities of gifts--that is, varieties of spiritual endowments peculiar to the several members of the Church: compare "dividing to every man severally" ( 1 Corinthians 12:11 ).
same Spirit--The Holy Trinity appears here: the Holy Spirit in this verse Christ in 1 Corinthians 12:5 and the Father in 1 Corinthians 12:6 . The terms "gifts," "administrations," and "operations," respectively correspond to the Divine Three. The Spirit is treated of in 1 Corinthians 12:7 , &c. the Lord, in 1 Corinthians 12:12 , &c. God, in 1 Corinthians 12:28 . (Compare Ephesians 4:4-6 ).

5, 6. "Gifts" ( 1 Corinthians 12:4 ), "administrations" (the various functions and services performed by those having the gifts, compare 1 Corinthians 12:28 ), and "operations" (the actual effects resulting from both the former, through the universally operative power of the one Father who is "above all, through all, and in us all"), form an ascending climax [HENDERSON, Inspiration].
same Lord--whom the Spirit glorifies by these ministrations [BENGEL].

6. operations--(Compare 1 Corinthians 12:10 ).
same God . . . worketh--by His Spirit working ( 1 Corinthians 12:11 ).
all in all--all of them (the "gifts") in all the persons (who possess them).

7. But--Though all the gifts flow from the one God, Lord, and Spirit, the "manifestation" by which the Spirit acts (as He is hidden in Himself), varies in each individual.
to every man--to each of the members of the Church severally.
to profit withal--with a view to the profit of the whole body.

8-10. Three classes of gifts are distinguished by a distinct Greek word for "another" (a distinct class), marking the three several genera: allo marks the species, hetero the genera (compare Greek, 1 Corinthians 15:39-41 ). I. Gifts of intellect, namely, (1) wisdom (2) knowledge. II. Gifts dependent on a special faith, namely, that of miracles ( Matthew 17:20 ): (1) healings (2) workings of miracles (3) prophecy of future events (4) discerning of spirits, or the divinely given faculty of distinguishing between those really inspired, and those who pretended to inspiration. III. Gifts referring to the tongues: (1) diverse kinds of tongues (2) interpretation of tongues. The catalogue in 1 Corinthians 12:28 is not meant strictly to harmonize with the one here,. though there are some particulars in which they correspond. The three genera are summarily referred to by single instances of each in 1 Corinthians 13:8 . The first genus refers more to believers the second, to unbelievers.
by . . . by . . . by--The first in Greek is, "By means of," or "through the operation of" the second is, "according to" the disposing of (compare 1 Corinthians 12:11 ) the third is, "in," that is, under the influence of (so the Greek, Matthew 22:43 , Luke 2:27 ).
word of wisdom--the ready utterance of (for imparting to others, Ephesians 6:19 ) wisdom, namely, new revelations of the divine wisdom in redemption, as contrasted with human philosophy ( 1 Corinthians 1:24 , 1 Corinthians 2:6 1 Corinthians 2:7 , Ephesians 1:8 , 3:10 , Colossians 2:3 ).
word of knowledge--ready utterance supernaturally imparted of truths ALREADY REVEALED (in this it is distinguished from "the word of wisdom," which related to NEW revelations). Compare 1 Corinthians 14:6 , where "revelation" (answering to "wisdom" here) is distinguished from "knowledge" [HENDERSON]. Wisdom or revelation belonged to the "prophets" knowledge, to the "teachers." Wisdom penetrates deeper than knowledge. Knowledge relates to things that are to be done. Wisdom, to things eternal: hence, wisdom is not, like knowledge, said to "pass away" ( 1 Corinthians 13:8 ), [BENGEL].

9. faith--not of doctrines, but of miracles: confidence in God, by the impulse of His Spirit, that He would enable them to perform any required miracle (compare 1 Corinthians 13:2 , 11:23 , 5:15 ). Its nature, or principle, is the same as that of saving faith, namely, reliance on God the producing cause, also, in the same,' namely, a power altogether supernatural ( Ephesians 1:19 Ephesians 1:20 ). But the objects of faith differ respectively. Hence, we see, saving faith does not save by its instrinsic merit, but by the merits of Him who is the object of it.
healing--Greek plural, "healings" referring to different kinds of disease which need different kinds of healing ( Matthew 10:1 ).

10. working of miracles--As "healings" are miracles, those here meant must refer to miracles of special and extraordinary POWER (so the Greek for "miracles" means) for example, healings might be effected by human skill in course of time but the raising of the dead, the infliction of death by a word, the innocuous use of poisons, &c., are miracles of special power. Compare 6:5 , Acts 19:11 .
prophecy--Here, probably, not in the wider sense of public teaching by the Spirit ( 1 Corinthians 11:4 1 Corinthians 11:5 , 1 Corinthians 14:1-5 1 Corinthians 14:22-39 ) but, as its position between "miracles" and a "discerning of spirits" implies, the inspired disclosure of the future ( Acts 11:27 Acts 11:28 , 21:11 , 1 Timothy 1:18 ), [HENDERSON]. It depends on "faith" ( 1 Corinthians 12:9 , Romans 12:6 ). The prophets ranked next to the apostles ( 1 Corinthians 12:28 , Ephesians 3:5 , 4:11 ). As prophecy is part of the whole scheme of redemption, an inspired insight into the obscurer parts of the existing Scriptures, was the necessary preparation for the miraculous foresight of the future.
discerning of spirits--discerning between the operation of God's Spirit, and the evil spirit, or unaided human spirit ( 1 Corinthians 14:29 compare 1 Timothy 4:1 , 1 John 4:1 ).
kinds of tongues--the power of speaking various languages: also a spiritual language unknown to man, uttered in ecstasy ( 1 Corinthians 14:2-12 ). This is marked as a distinct genus in the Greek, "To another and a different class."
interpretation of tongues--( 1 Corinthians 14:13 1 Corinthians 14:26 1 Corinthians 14:27 ).

12, 13. Unity, not unvarying uniformity, is the law of God in the world of grace, as in that of nature. As the many members of the body compose an organic whole and none can be dispensed with as needless, so those variously gifted by the Spirit, compose a spiritual organic whole, the body of Christ, into which all are baptized by the one Spirit.
of that one body--Most of the oldest manuscripts omit "one."
so also is Christ--that is, the whole Christ, the head and body. So Psalms 18:50 , "His anointed (Messiah or Christ), David (the antitypical David) and His seed."

13. by . . . Spirit . . . baptized--literally, "in" in virtue of through. The designed effect of baptism, which is realized when not frustrated by the unfaithfulness of man.
Gentiles--literally, "Greeks."
all made to drink into one Spirit--The oldest manuscripts read, "Made to drink of one Spirit," omitting "into" ( John 7:37 ). There is an indirect allusion to the Lord's Supper, as there is a direct allusion to baptism in the beginning of the verse. So the "Spirit, the water, and the blood" ( 1 John 5:8 ), similarly combine the two outward signs with the inward things signified, the Spirit's grace.
are . . . have been--rather as Greek, "were . . . were" (the past tense).

14. Translate, "For the body also." The analogy of the body, not consisting exclusively of one, but of many members, illustrates the mutual dependence of the various members in the one body, the Church. The well-known fable of the belly and the other members, spoken by Menenius Agrippa, to the seceding commons [LIVY, 2.32], was probably before Paul's mind, stored as it was with classical literature.

15. The humbler members ought not to disparage themselves, or to be disparaged by others more noble ( 1 Corinthians 12:21 1 Corinthians 12:22 ).
foot . . . hand--The humble speaks of the more honorable member which most nearly resembles itself: so the "ear" of the "eye" (the nobler and more commanding member, Numbers 10:31 ), ( 1 Corinthians 12:16 ). As in life each compares himself with those whom he approaches nearest in gifts, not those far superior. The foot and hand represent men of active life the ear and eye, those of contemplative life.

17. Superior as the eye is, it would not do if it were the sole member to the exclusion of the rest.

18. now--as the case really is.
every one--each severally.

19. where were the body--which, by its very idea, "hath many members" ( 1 Corinthians 12:12 1 Corinthians 12:14 ), [ALFORD].

20. now--as the case really is: in contrast to the supposition ( 1 Corinthians 12:19 compare 1 Corinthians 12:18 ).
many members--mutually dependent.

21. The higher cannot dispense with the lower members.

22. more feeble--more susceptible of injury: for example, the brain, the belly, the eye. Their very feebleness, so far from doing away with the need for them, calls forth our greater care for their preservation, as being felt "necessary."

23. less honourable--"We think" the feet and the belly "less honorable," though not really so in the nature of things.
bestow . . . honour--putting shoes on (Margin) the feet, and clothes to cover the belly.
uncomely parts--the secret parts: the poorest, though unclad in the rest of the body, cover these.

24. tempered . . . together--on the principle of mutual compensation.
to that part which lacked--to the deficient part [ALFORD], ( 1 Corinthians 12:23 ).

25. no schism--(compare 1 Corinthians 12:21 )--no disunion referring to the "divisions" noticed ( 1 Corinthians 11:18 ).
care one for another--that is, in behalf of one another.

26. And--Accordingly.
all . . . suffer with it--"When a thorn enters the heel, the whole body feels it, and is concerned: the back bends, the belly and thighs contract themselves, the hands come forward and draw out the thorn, the head stoops, and the eyes regard the affected member with intense gaze" [CHRYSOSTOM].
rejoice with it--"When the head is crowned, the whole man feels honored, the mouth expresses, and the eyes look, gladness" [CHRYSOSTOM].

27. members in particular--that is, severally members of it. Each church is in miniature what the whole aggregate of churches is collectively, "the body of Christ" (compare 1 Corinthians 3:16 ): and its individual components are members, every one in his assigned place.

28. set . . . in the church--as He has "set the members . . . in the body" ( 1 Corinthians 12:18 ).
first apostles--above even the prophets. Not merely the Twelve, but others are so called, for example, Barnabas, &c. ( Romans 16:7 ).
teachers--who taught, for the most part, truths already revealed whereas the prophets made new revelations and spoke all their prophesyings under the Spirit's influence. As the teachers had the "word of knowledge," so the prophets "the word of wisdom" ( 1 Corinthians 12:8 ). Under "teachers" are included "evangelists and pastors."
miracles--literally, "powers" ( 1 Corinthians 12:10 ):ranked below "teachers," as the function of teaching is more edifying, though less dazzling than working miracles.
helps, governments--lower and higher departments of "ministrations" ( 1 Corinthians 12:5 ) as instances of the former, deacons whose office it was to help in the relief of the poor, and in baptizing and preaching, subordinate to higher ministers ( Acts 6:1-10 , 8:5-17 ) also, others who helped with their time and means, in the Lord's cause (compare 1 Corinthians 13:13 , Numbers 11:17 ). The Americans similarly use "helps" for "helpers." And, as instances of the latter, presbyters, or bishops, whose office it was to govern the Church ( 1 Timothy 5:17 , Hebrews 13:17 Hebrews 13:24 ). These officers, though now ordinary and permanent, were originally specially endowed with the Spirit for their office, whence they are here classified with other functions of an inspired character. Government (literally, "guiding the helm" of affairs), as being occupied with external things, notwithstanding the outward status it gives, is ranked by the Spirit with the lower functions. Compare "He that giveth" (answering to "helps")--"he that ruleth" (answering to "governments") ( Romans 12:8 ). Translate, literally, "Helpings, governings" [ALFORD].
diversities of tongues--( 1 Corinthians 12:10 ). "Divers kinds of tongues."

29. Are all?--Surely not.

31. covet earnestly--Greek, "emulously desire." Not in the spirit of discontented "coveting." The Spirit "divides to every man severally as He will" ( 1 Corinthians 12:1 ) but this does not prevent men earnestly seeking, by prayer and watchfulness, and cultivation of their faculties, the greatest gifts. BEZA explains, "Hold in the highest estimation" which accords with the distinction in his view ( 1 Corinthians 14:1 ) between "follow after charity--zealously esteem spiritual gifts" also with ( 1 Corinthians 12:11 1 Corinthians 12:18 ) the sovereign will with which the Spirit distributes the gifts, precluding individuals from desiring gifts not vouchsafed to them. But
and yet--Greek, "and moreover." Besides recommending your zealous desire for the greatest gifts, I am about to show you a something still more excellent (literally, "a way most way-like") to desire, "the way of love" (compare 1 Corinthians 14:1 ). This love, or "charity," includes both "faith" and "hope" ( 1 Corinthians 13:7 ), and bears the same fruits ( 1 Corinthians 13:1-13 ) as the ordinary and permanent fruits of the Spirit ( Galatians 5:22-24 ). Thus "long-suffering," compare 1 Corinthians 12:4 "faith," 1 Corinthians 12:7 "joy," 1 Corinthians 12:6 "meekness," 1 Corinthians 12:5 "goodness," 1 Corinthians 12:5 "gentleness," 1 Corinthians 12:4 (the Greek is the same for "is kind"). It is the work of the Holy Spirit, and consists in love to God, on account of God's love in Christ to us, and as a consequence, love to man, especially to the brethren in Christ ( Romans 5:5 , 15:30 ). This is more to be desired than gifts ( Luke 10:20 ).

### Internet Security Policy

By using this site, you are agreeing to security monitoring and auditing. For security purposes, and to ensure that the public service remains available to users, this government computer system employs programs to monitor network traffic to identify unauthorized attempts to upload or change information or to otherwise cause damage, including attempts to deny service to users.

Unauthorized attempts to upload information and/or change information on any portion of this site are strictly prohibited and are subject to prosecution under the Computer Fraud and Abuse Act of 1986 and the National Information Infrastructure Protection Act of 1996 (see Title 18 U.S.C. §§ 1001 and 1030).

To ensure our website performs well for all users, the SEC monitors the frequency of requests for SEC.gov content to ensure automated searches do not impact the ability of others to access SEC.gov content. We reserve the right to block IP addresses that submit excessive requests. Current guidelines limit users to a total of no more than 10 requests per second, regardless of the number of machines used to submit requests.

If a user or application submits more than 10 requests per second, further requests from the IP address(es) may be limited for a brief period. Once the rate of requests has dropped below the threshold for 10 minutes, the user may resume accessing content on SEC.gov. This SEC practice is designed to limit excessive automated searches on SEC.gov and is not intended or expected to impact individuals browsing the SEC.gov website.

Note that this policy may change as the SEC manages SEC.gov to ensure that the website performs efficiently and remains available to all users.

### Dutch Banking Association

In certain areas, clarifications would be welcome. For instance, the definitions in article 7 (2) (c) and (d) are not sufficiently clear and do not add sufficient value. Obtaining the internal costs would require a lot of fact finding, and assessing the opportunity costs is also not a walk in the park. If it is decided to keep these requirements, more detailed definitions would be required in order to ensure consistent applications across banks. Another example where clarification would be welcome regards “shall satisfy” (P24). It would be helpful if guidelines were published about the implementation of this concept. Next to this, it would be appreciated if EBA could provide more information about the organisation of supervision, as it is not clear if there are going to be changes in this area.

In other areas, descriptions and guidance are added to Regulation (EU) No 575/2013 and Directive 2013/36/EU without those elements being mentioned in the Regulation and the Directive. For instance in article 2 (2) “information and communication technology risks” are explicitly brought into the scope of Operational Risk. Also in (12), legal risk is further clarified and expanded. Additionally, the definition of risk appetite in (23) differs from the recent FSB guidance and article 12 (3e) introduces a “budget for the operational management risk function”. All these additions need to be consistent and they are not only relevant for AMA Banks.

Article 33 (1b) introduces “inherent risk” as part of capital allocation. Since inherent risk can not be exactly measured, comparison with the risk management system will always be qualitative. We therefore propose to delete ”potential internal differences in inherent risk and”. Also clarification is requested on what is meant by “quality of operational risk management and internal control”. As these terms are currently defined, they will not allow for a consistent implementation across the EU. These issues should be addressed by using Business Environmental & Internal Control Factors (KRIs) in arriving at the AMA result.

First and foremost, article 6 contradicts CCR Article 322-3(b), which states that: An institution shall record the operational risk losses that are related to credit risk and that the institution has historically included in the internal credit risk databases in the operational risk databases and shall identify them separately. Such losses shall not be subject to the operational risk charge, provided that the institution is required to continue to treat them as credit risk for the purposes of calculating own funds requirements."

The NVB understands and supports the managerial aspect of managing this risk within ORM. However, the data collection of operational risk events is difficult. From a prudential perspective, it would be preferable to use the existing credit models and procedures to calculate the capital for these ORM losses. The primary objective is for the modelled capital to be as accurate as possible. The results of such events could be calculated by using the credit risk model, and subsequently be allocated to operational risk.

Next to these points, the proposal requires a substantial change in the existing data collection and modelling processes, both for operational risk and credit risk. Also the consequences in terms of capital requirements are unknown, and the benefits are unclear. What is key is the way management acts upon all cases of fraud and that its sources are dealt with effectively. Against this backdrop, the NVB advises to maintain the treatment under the credit risk umbrella, by increasing the threshold."

With regard to legal risk the definition of events related to legal risk is broadened beyond the strict legal requirements by including breaches of “internal rules”. This does not accurately reflect “legal” risk because internal rules can be stricter than the legal requirements. In addition, the article brings conduct risk into focus through ethical conduct”. This is not related to "legal" risk. With regard to paragraphs 4 & 5 the first lines should be extended to “(…) from the scope of operational risks related to legal risk”, since some examples given are operational risks. The exclusion of events that are not to be labelled as legal risk should not be the focus of regulation. These could be better stated as guidance.

Article 7 (2): The items mentioned are indeed relevant for management purposes but the completeness of these items will be difficult to prove. Improving the accuracy of information will come at great costs, while the improvement of the capital calculation is expected to be low.

It should be noted that a breakdown of the legal costs, as required by article 7(b) (1) is not very practical. The current practice is that law firms bill banks based on hours worked, not split by specific cases. Consequently this practice will have to be revised, making the processes less efficient."

The NVB does not support this change. In the consultation is stated that:
a) The use of a Gaussian or Normal-like copula generally does not appear well suited for operational risk.
b) The 2008-2009 crisis indeed made it clear that the use of Gaussian or Normal-like functions and copulas have significantly underestimated market risk and credit risk tail events.
c) As tail events are usually the main drivers of operational risk, which is perceived as a more ‘fat-tail kind of risk’, dependencies in operational risk and consequently the embedded correlation structures in copulas have to be treated in a more conservative way.

However, regarding these three points the following comments need to be made:
a) Research on the existence of tail correlation has shown that there is no real proof for the existence of tail correlation . This is the case for research done by individual banks and by ORX, where ORX has a very large dataset at their disposal. Consequently, one cannot simply state that the Gaussian copula does not appear well suited. We kindly request the EBA to provide information that formed the basis for this statement.
b) It might be true that a Gaussian copula understated the market risk and credit risk tail events. However, the experience from these two areas cannot simply be extrapolated to operational risk. The nature and modelling of operational risk differs significantly from the other two risk types.
c) Tail events are the main drivers of operational risk. These tail events however, are generally isolated incidents, and not the sum of correlated incidents. It should also be noted that incidents that are caused by a common operational risk are required to be registered as one incident, as is stated in BCBS 196 .

As per the above, correlation in general is coincidental for operational risk, as true causal correlations are ruled out by the above. Historical data shows that companies are hit by severe single events. There might be a few known cases, but most of the large hits are stand alone events. Next to this, the effect of tail correlation is only a single component of operational risk modelling. Correlation modelling cannot be viewed separate from, for instance, the modelling of the severity distributions. It is not clear why correlation is being isolated. In our view, the use of tail correlation in itself does not necessarily result in inappropriate capital levels. Similarly, the absence of tail correlation in a model does not automatically mean that such a model underestimates the amount of capital. The appropriateness of the capital results cannot be judged on a single model element. It depends on many combined model aspects.

Although it is not our desired outcome, it should be noted that a transition period will be required in the event that changes to the modelling treatment of correlations and dependencies are required. Such a transition period will have to include time to finalise all the significant change procedures.

## Abstract

The current impulse noise criteria for the protection against impulse noise injury do not incorporate an objective measure of hearing protection. A new biomechanically-based model has been developed based on improvement of the Auditory Hazard Assessment Algorithm for the Human (AHAAH) using the integrated cochlear energy (ICE) as the damage risk correlate (DRC). The model parameters have been corrected using the latest literature data. The anomalous dose–response inversion behavior of the AHAAH model was eliminated. The modeling results show that the annular ligament (AL) parameters are the dominant cause of the non-monotonic dose–response behavior of AHAAH. Based on parametric optimization analysis, a 40% reduction of the AL compliance from the AHAAH default value removed the dose–response inversion problem, and this value was found to be within the physiological range when compared with experimental data. The transfer functions from the new model are in good agreement with those of the human ear. A dose–response curve based on ICE was developed using the human walk-up temporary threshold shift (TTS) data. Furthermore, the ICE values calculated for the German rifle noise tests show excellent comparison with the injury outcomes, hence providing a significant independent validation of the improved model. The ICE was found to be the best DRC to both large weapons and small arms noise injury data, covering both protected and unprotected exposures, respectively. The new AHAAH model with ICE as the dose metric is adequate for use as a medical standard against impulse noise injury.

## Chapter 12, Problem 3 : 12-1.f.Explain how this exercise pertains to phishing. .

12-1. f. This example demonstrates how easy it is to create a “disguised” hyperlink. Although the text that displays on the Web page may indicate one Web site, the underlying hyperlink may point to a different URL altogether.

### Recent Guides

##### Is this a textbook?

We do not endorse or sell any Textbooks in this service. This is only a solution guide for the textbook shown. So, you will find all the answers to questions in the textbook, indexed for your ease of use. ExploreNow!

##### I am unable to find the book I need.

You can request for your textbook to be answered. While you may get the book resolved within 15-20 days’ subject to expert availability and can access it at no cost if you are premium member, We encourage you to use our Study Help service for the specific question or even a full chapter you currently, need within a 24-48-hour window.

##### My book is similar but not the same!

This may be due to different versions or editions of the same book. You can check the table of contents and match the questions in each chapter (As you can see, the questions are free to view for the entire book). You can subscribe if you decide the step-by-step solutions will be useful albeit the differences.

##### Not all questions are answered!

We try not to post guidebooks that are under progress. However, some guides are so high in demand that we have to post them as we work on them. If you find the notification stating, "An expert is currently solving this for you" in the answer section, you can contact customer support to know the status or even get an instant answer if you are a premium member.

##### The ISBN's are not matching!

Check if there are other ISBN's mentioned on the book cover page. If it still does not match, check the samples available to ensure you are on the right guide.

##### Can I see some samples?

Every chapter in the book has the first three solutions displayed in full for free. Browse the chapters and questions to view the same.

##### Is it possible to see a specific answer before I subscribe?

Contact customer support via Live Chat to request the same. They will assist you with the full answer if it is a simple question or a partial answer to assure you of the availability if it is a large solution.

## 10. Länderspezifische Bestimmungen

### Österreich

Wir, die in Österreich eingetragenen Einheiten der BNP Paribas, legen Ihre personenbezogenen Daten gemäß der vorliegenden Datenschutzerklärung nur insoweit offen, als dabei nicht Bestimmungen des österreichischen Gesetzes zum Bankgeheimnis und/oder andere lokale gesetzliche Anforderungen verletzt werden.

### Einwohner Kaliforniens

(Dieser Abschnitt richtet sich nur an Verbraucher, die ihren Wohnort/Sitz im Bundesstaat Kalifornien haben, so wie im Datenschutzgesetz Kaliforniens von 2018 (Consumer Privacy Act 2018 („CCPA“) definiert.)

Zusätzlich zu den oben genannten Offenlegungen gelten für die durch das CCPA geschützten Einwohner Kaliforniens folgende Bestimmungen:

• Personenbezogene Informationen (“personal information“) sind im CCPA definiert, um alle Informationen einzubeziehen, die einen bestimmten kalifornischen Verbraucher oder Haushalt identifizieren, betreffen oder beschreiben oder mit ihm in Zusammenhang oder vernünftigerweise in Verbindung gebracht werden können. Dazu zählen beispielsweise (ohne darauf beschränkt zu sein), Sozialversicherungsnummer, Bank- und Kontodaten, Transaktionshistorie, Kreditdaten und biometrische Daten.
• Ein Verbraucher kann von uns folgende Offenlegungen fordern: (a) die Kategorien der von uns über ihn gesammelten personenbezogenen Daten, (b) die Kategorien der Quellen, von denen die personenbezogenen Informationen gesammelt werden, (c) der Zweck der Sammlung der personenbezogenen Informationen, (d) die Kategorien der Drittparteien, mit denen wir personenbezogene Informationen teilen und (e) die einzelnen Details der personenbezogenen Informationen, die wir über ihn gesammelt haben.
• Ein Verbraucher hat das Recht auf diskriminierungsfreie Behandlung durch das betroffene Unternehmen, wenn er seine im CCPA verankerten Rechte auf Privatsphäre ausübt. Zum Beispiel darf ein Unternehmen einem Verbraucher keine unfairen Dienstleistungen oder Preise anbieten, weil er seine im CCPA verankerten Rechte ausgeübt hat.
• Zurzeit verkaufen wir keine personenbezogenen Informationen. Falls wir künftig beabsichtigen, personenbezogene Informationen von kalifornischen Einwohnern zu verkaufen, werden wir darüber informieren und die Möglichkeit anbieten, dies abzulehnen.
• Wenn Sie uns kontaktieren möchten, um Ihre im CCPA verankerten Rechte auszuüben, können Sie uns eine E-Mail an [email protected] schicken oder uns unter der Nummer +1 212-841-3000 anrufen.
• Wenn Sie mit uns in Verbindung treten möchten, um Ihre Rechte unter CCPA auszuüben, oder wenn Sie ein Elternteil, Vormund oder Rechtsvertreter sind, der eine Anfrage im Namen eines kalifornischen Einwohners stellt, können Sie dies per E-Mail an [email protected], oder per Telefon: 212-841-3000, tun.
• Bitte berücksichtigen Sie, dass die Identität von Personen, die ihren Anspruch auf Löschung oder Offenlegung ihrer personenbezogenen Informationen geltend machen, zuerst überprüft werden muss, um sie und die Bank vor Betrug und Identitätsdiebstahl zu schützen.
• Bitte berücksichtigen Sie, dass nicht alle personenbezogenen Informationen gelöscht werden dürfen.

### Cayman-Inseln

Wenn eine Geschäftseinheit der BNP Paribas („wir“) (i) auf den Cayman-Inseln ihren Sitz hat und (ii) der Verantwortliche für Ihre personenbezogenen Daten im Zusammenhang mit dieser Einheit ist, dann unterliegen wir, wenn das Datenschutzgesetz der Cayman-Inseln von 2017 (Data Protection Law, 2017 („DPL“)) wirksam wird, diesem Datenschutzgesetz und Sie verfügen über die dort festgelegten Rechte.

Die Rahmenbedingungen und die Anwendung des DPL ähneln diesbezüglich der Datenschutz-Grundverordnung der EU und dementsprechend finden die Bestimmungen der Datenschutzerklärung weitgehend Anwendung. Ihre im DPL festgelegten Rechte gelten analog insbesondere zu den unter Ziffer 7 aufgeführten Rechten (Welche Rechte haben Sie und wie können Sie diese ausüben?). Internationale Datenübermittlungen unterliegen den gleichen unter Ziffer 5 (unter Übermittlungen außerhalb des EWR) genannten Sicherheitsvorkehrungen.

Das zuständige Aufsichtsorgan bezüglich des DPL ist der Ombudsmann der Cayman-Inseln (www.ombudsman.ky).

Sollten Sie Fragen zur Anwendung des DPL haben, schreiben Sie bitte an [email protected]

### Kanalinseln

Wir nutzen die von Ihnen zur Verfügung gestellten Daten gemäß des Datenschutzgesetzes von Jersey von 2018 (Data Protection (Jersey) Law 2018) und des Datenschutzgesetzes der Vogtei Guernsey von 2017 (Data Protection (Bailiwick of Guernsey) Law, 2017).

Wenn Sie Fragen haben oder Ihre Rechte ausüben möchten, senden Sie bitte Ihre Anfrage an die folgende E-Mail-Adresse: [email protected]

### Tschechische Republik

Rechte betroffener Personen

Wir, in der Tschechischen Republik registrierte Einheiten von BNP Paribas, einschließlich BNP Paribas S.A., Registrierungsnummer 662042449 RCS Paris, mit Sitz in 5009 Paris, 16 Boulevard des Italiens, Frankreich, die in der Tschechischen Republik durch ihre Zweigstelle BNP Paribas S.A., pobočka Česká republika handelt, verlangen nicht, dass Sie einen Scan/eine Kopie Ihres Personalausweises zu Identifizierungszwecken vorhalten, wenn Sie die in Abschnitt 7 aufgeführten Rechte ausüben möchten.
Stattdessen können Sie zu Identifizierungszwecken

• in der Tschechischen Republik registrierte Einheiten von BNP Paribas persönlich besuchen.
• einen Brief schicken mit Ihrer handschriftlichen Unterschrift, die von einem Notar bestätigt wurde.
• eine E-Mail mit Ihrer qualifizierten elektronischen Signatur senden.

Beschwerden
Gemäß geltender Verordnung sind Sie auch berechtigt, bei der zuständigen Aufsichtsbehörde Beschwerde einzulegen. Die Kontaktdaten der Aufsichtsbehörde in der Tschechischen Republik sind:

ADRESSE: Tschechische Behörde für den Schutz personenbezogener Daten (Úřad pro ochranu osobních údajů), Pplk. Sochora 27, 170,00 Prague 7, Tschechische Republik
TELEFONNUMMER: +420 234 665 111
E-MAIL: [email protected]
DATA BOX: qkbaa2n

Änderungen dieser Datenschutzerklärung

Möglicherweise müssen wir diese Datenschutzerklärung von Zeit zu Zeit aktualisieren. Wir informieren Sie über alle wesentlichen Änderungen auf unserer Website: https://www.bnpparibas.cz/en/

### Dänemark

Wenn eine Vertragsbeziehung besteht, ist der zuständige Verantwortliche für die Verarbeitung Ihrer personenbezogenen Daten im Zusammenhang mit Dienstleistungen und Tätigkeiten der Einheit Corporate & Institutional Banking der BNP Paribas-Gruppe sowie im Zusammenhang mit einigen Dienstleistungen der BNP Paribas Securities Services in Dänemark:

BNP Paribas S.A., Denmark
Filial af BNP Paribas S.A., Frankrig
CVR no. 38 45 16 34
DK-1304 Copenhagen K
Email: [email protected]
Telefonnummer: + 45 32 71 19 40

Marketing
Wir, BNP Paribas S.A., Denmark filial af BNP Paribas S.A., Frankrig, senden Ihnen nur Werbematerial auf elektronischem Weg (z. B. E-Mails, SMS, Instant Messaging-Dienste oder ähnliche Technologien) in Übereinstimmung mit dem dänischen Recht.

Aufnahme von Telefongesprächen
Die Bank kann Telefongespräche mit Kunden zum Zwecke der Dokumentation der Inhalte von Verträgen und zur Sicherstellung des Niveaus der Kundenbetreuung aufnehmen. Alle Aufnahmen von Telefongesprächen erfolgen in Übereinstimmung mit dem dänischen Recht. Aufnahmen erfolgen nur zu bankinternen Zwecken und werden gegenüber Dritten nicht offengelegt, mit Ausnahme innerhalb der BNP Paribas Gruppe.

Aufbewahrungsfristen
Im Allgemeinen werden, wenn es keine besonderen Gründe für eine längere Aufbewahrungsfrist gibt, personenbezogene Daten bis zu 5 Jahre nach Ende der Geschäftsbeziehung mit uns oder nach Abschluss der einzelnen Transaktion gemäß den Anforderungen des dänischen Gesetzes zur Verhinderung von Geldwäsche und Terrorismusfinanzierung (in der jeweils gültigen Fassung) gespeichert.

Fragen
Wir, BNP Paribas S.A., Denmark filial af BNP Paribas S.A., Frankrig,, bitten Sie, sich bei Beschwerden an folgende Adresse zu wenden:

BNP Paribas S.A., Denmark
Filial af BNP Paribas S.A., Frankrig
CVR no. 38 45 16 34
DK-1304 Copenhagen K
Attention DPO

### Deutschland

Wir, die in Deutschland im Handelsregister eingetragenen Einheiten der BNP Paribas einschließlich der BNP Paribas Niederlassung Deutschland, nehmen mit uns geführte Telefongespräche nur auf, wenn wir dazu gesetzlich verpflichtet sind oder wir Ihr vorhergehendes Einverständnis mit einer solchen Aufnahme erhalten haben.

Wir legen Ihre personenbezogenen Daten gemäß der vorliegenden Datenschutzerklärung nur insoweit offen, als dabei nicht Bestimmungen des deutschen Rechts zum Bankgeheimnis und/oder andere lokale gesetzliche Anforderungen verletzt werden.

Wir verarbeiten teilweise Ihre Daten automatisiert mit dem Ziel, bestimmte persönliche Aspekte zu bewerten (Profiling). Wir setzen Profiling beispielsweise in folgenden Fällen ein:

• Aufgrund gesetzlicher und regulatorischer Vorgaben sind wir zur Bekämpfung von Geldwäsche, Terrorismusfinanzierung und vermögensgefährdenden Straftaten verpflichtet. Dabei werden auch Datenauswertungen (u.a. im Zahlungsverkehr) vorgenommen. Diese Maßnahmen dienen zugleich auch Ihrem Schutz.
• Um Sie zielgerichtet über Produkte informieren und beraten zu können, setzen wir Auswertungsinstrumente ein. Diese ermöglichen eine bedarfsgerechte Kommunikation und Werbung einschließlich Markt- und Meinungsforschung.

### Ungarn

Wir, die in Ungarn eingetragenen Einheiten der BNP Paribas, nehmen mit uns geführte Telefongespräche nur auf, wenn wir dazu gesetzlich verpflichtet sind (z. B. Verpflichtung zur Aufnahme von Beschwerden) oder ein berechtigtes Interesse an einer solchen Aufnahme nachweisen können.

Ungeachtet der Bestimmungen dieser Datenschutzerklärung legen wir Ihre personenbezogenen Daten gemäß der vorliegenden Datenschutzerklärung nur insoweit offen, als dabei nicht Bestimmungen des ungarischen Rechts zum Bankgeheimnis und/oder andere lokale gesetzliche Anforderungen verletzt werden.

Wenn Sie Fragen haben oder Ihre Rechte ausüben möchten, senden Sie bitte Ihre Anfrage an die folgende E-Mail-Adresse: [email protected]

### Irland

In Irland eingetragene Einheiten der BNP Paribas nehmen mit Ihnen geführte Telefongespräche nur auf, wenn wir Ihr vorhergehendes Einverständnis mit einer solchen Aufnahme erhalten haben.

Wir, BNP Paribas Securities Services Niederlassung Dublin und BNP Paribas Fund Administration Services (Ireland) Limited, bitten Sie, bei Fragen oder zur Ausübung Ihrer Rechte eine Anfrage an folgende E-Mail-Adresse zu senden: [email protected]

Wir, BNP Paribas Niederlassung Dublin bitten Sie, bei Fragen oder zur Ausübung Ihrer Rechte eine Anfrage an folgende E-Mail-Adresse zu senden: [email protected]

### Italien

Für weitere Fragen im Zusammenhang mit der Nutzung Ihrer personenbezogenen Daten wenden Sie sich bitte an den italienischen Datenschutzbeauftragten unter [email protected]

### Luxemburg

Wir legen Ihre personenbezogenen Daten gemäß der vorliegenden Datenschutzerklärung nur insoweit offen, als dabei nicht Bestimmungen des luxemburgischen Rechts zum Bankgeheimnis und/oder andere lokale gesetzliche Anforderungen verletzt werden.

Wir, BNP Paribas Niederlassung Luxemburg bitten Sie, bei Fragen oder zur Ausübung Ihrer Rechte eine Anfrage an folgende E-Mail-Adresse zu senden: [email protected]

Wir, BNP Paribas Securities Services Niederlassung Luxemburg bitten Sie, bei Fragen oder zur Ausübung Ihrer Rechte eine Anfrage an folgende E-Mail-Adresse zu senden: [email protected]

### Norwegen

Wenn eine Vertragsbeziehung besteht, ist der zuständige Verantwortliche für die Verarbeitung Ihrer personenbezogenen Daten im Zusammenhang mit Dienstleistungen und Tätigkeiten der Einheit Corporate & Institutional Banking der BNP Paribas-Gruppe sowie im Zusammenhang mit einigen Dienstleistungen der BNP Paribas Securities Services in Norwegen:

BNP Paribas S.A. Norway Branch (NUF)
Filial of BNP Paribas S.A., France
Org. no. 918 654 496
Besucheradresse: Støperigata 2, 0250 Oslo, Norway
Postadresse: Postbox 106 Sentrum, 0102 Oslo
E-Mail: [email protected]
Telefonnummer: +47 22 82 95 65

Marketing
Wir, BNP Paribas S.A. Niederlassung Norwegen, senden Ihnen nur Werbematerial auf elektronischem Weg (z. B. E-Mails, SMS, Instant Messaging-Dienste oder ähnliche Technologien) in Übereinstimmung mit dem norwegischen Recht.

Aufnahme von Telefongesprächen
Die Bank kann Telefongespräche mit Kunden zum Zwecke der Dokumentation der Inhalte von Verträgen und zur Sicherstellung des Niveaus der Kundenbetreuung aufnehmen. Alle Aufnahmen von Telefongesprächen erfolgen in Übereinstimmung mit dem norwegischen Recht. Aufnahmen erfolgen nur zu bankinternen Zwecken und werden gegenüber Dritten nicht offengelegt, mit Ausnahme innerhalb der BNP Paribas Gruppe.

Aufbewahrungsfristen
Im Allgemeinen werden, wenn es keine besonderen Gründe für eine längere Aufbewahrungsfrist gibt, personenbezogene Daten bis zu 5 Jahre nach Ende der Geschäftsbeziehung mit uns oder nach Abschluss der einzelnen Transaktion gemäß den Anforderungen des norwegischen Gesetzes zur Verhinderung von Geldwäsche und Terrorismusfinanzierung (in der jeweils gültigen Fassung) gespeichert.

Fragen
Wir, BNP Paribas S.A. Niederlassung Norwegen bitten Sie, Anfragen zur Verarbeitung Ihrer personenbezogenen Daten an die folgende Adresse zu senden:

BNP Paribas S.A. Norway Branch
Org. no. 918 654 496
PO Box 106 Sentrum, NO- 0102 OSLO
Norwegen
Attention DPO

### Polen

Dieser Hinweis stammt von der BNP Paribas S.A. Niederlassung Polen und der BNP Paribas Securities Services SKA Niederlassung in Polen.

Wir legen Ihre personenbezogenen Daten gemäß der vorliegenden Datenschutzerklärung nur insoweit offen, als dabei nicht Bestimmungen des polnischen Rechts zum Bankgeheimnis und/oder andere lokale gesetzliche Anforderungen verletzt werden.

Wenn Sie Fragen haben oder Ihre Rechte ausüben möchten, senden Sie bitte Ihre Anfrage an die folgende E-Mail-Adresse: [email protected]

### Spanien

Wenn Sie Fragen haben oder Ihre Rechte ausüben möchten, senden Sie bitte Ihre Anfrage an die folgende E-Mail-Adresse: [email protected]

### Schweden

Wenn eine Vertragsbeziehung besteht, ist der zuständige Verantwortliche für die Verarbeitung Ihrer personenbezogenen Daten im Zusammenhang mit Dienstleistungen und Tätigkeiten der Einheit Corporate & Institutional Banking der BNP Paribas-Gruppe sowie im Zusammenhang mit einigen Dienstleistungen der BNP Paribas Securities Services in Schweden:

BNP Paribas SA, Bankfilial Sverige
Handelsregisternummer: 516406-1029

Wir legen Ihre personenbezogenen Daten gemäß der vorliegenden Datenschutzerklärung nur insoweit offen, als dabei nicht Bestimmungen des schwedischen Rechts zum Bankgeheimnis und/oder Gesetze zur Verhinderung von Geldwäsche und/oder andere lokale gesetzliche Anforderungen verletzt werden.

Aufnahme von Telefongesprächen
Die Bank kann Telefongespräche mit Kunden zum Zwecke der Dokumentation der Inhalte von Verträgen und zur Sicherstellung des Niveaus der Kundenbetreuung aufnehmen. Alle Aufnahmen von Telefongesprächen erfolgen nur zu bankinternen Zwecken und in Übereinstimmung mit dem schwedischen Recht und werden gegenüber Dritten nicht offengelegt, mit Ausnahme innerhalb der BNP Paribas Gruppe.

Aufbewahrungsfrist
Im Allgemeinen werden, wenn es keine besonderen Gründe für eine längere Aufbewahrungsfrist gibt, personenbezogene Daten bis zu 5 Jahre nach Ende der Geschäftsbeziehung mit uns oder nach Abschluss der einzelnen Transaktion gemäß den Anforderungen des schwedischen Gesetzes zur Verhinderung von Geldwäsche und Terrorismusfinanzierung (in der jeweils gültigen Fassung) gespeichert.

Fragen
Wir, BNP Paribas SA, Bankfilial Sverige, bitten Sie, sich bei Fragen an die folgende Adresse zu wenden:

BNP Paribas SA, Bankfilial Sverige
P.O. Box 7763
103 96 Stockholm
Attention: DPO

### Schweiz

Wir, BNP Paribas Schweiz, möchten Sie höflichst bitten, die Datenschutzerklärung der BNP Paribas (Suisse) SA („BNPPS-Erklärung“) zu lesen, die sich auf die Schweizer Datenschutzgesetze bezieht und unter http://www.bnpparibas.ch/en/privacy-policy zu finden ist. Die BNPPS-Erklärung ähnelt dieser Datenschutzerklärung, aber wenn der Verantwortliche für die personenbezogenen Daten die BNP Paribas (Suisse) SA ist, dann hat bei sich widersprechenden Bestimmungen die BNPPS-Erklärung Vorrang vor der vorliegenden Datenschutzerklärung.

Bitte berücksichtigen Sie, dass die BNP Paribas (Suisse) SA Ihre personenbezogenen Daten gemäß der BNPPS-Erklärung nur insoweit offenlegt, als dabei nicht Bestimmungen des Schweizer Rechts zum Bankgeheimnis und/oder andere lokale gesetzliche Anforderungen verletzt werden.

Paragraph 5 der BNPPS-Erklärung lautet wie folgt:

ÜBERMITTLUNGEN PERSONENBEZOGENER DATEN AUSSERHALB DER SCHWEIZ ODER DES EWR

Bei internationalen Übermittlungen in ein Land, für das die zuständige Behörde anerkennt, dass es ein angemessenes Datenschutzniveau bietet, können Ihre personenbezogenen Daten auf dieser Grundlage übermittelt werden.

Bei Übermittlungen in Länder, in denen das Schutzniveau von der zuständigen Behörde nicht als „angemessen“ anerkannt wurde, stützen wir uns entweder auf eine für die jeweilige Situation geltende Ausnahmeregelung (z.B. wenn die Übermittlung zur Erfüllung unseres Vertrages mit Ihnen erforderlich ist, z.B. bei internationalen Zahlungen) oder wenden von der zuständigen Behörde anerkannte Standardvertragsbestimmungen an, um den Schutz Ihrer personenbezogenen Daten zu gewährleisten.

Um eine Kopie dieser Sicherheitsvorkehrungen oder Angaben darüber zu erhalten, wo sie verfügbar sind, können Sie eine schriftliche Anfrage gemäß den in diesem Abschnitt aufgeführten Angaben senden.

Wenn Sie Fragen haben oder Ihre Rechte ausüben möchten, senden Sie bitte Ihre Anfrage an BNP Paribas (Suisse) SA unter folgender E-Mail-Adresse: [email protected]

[2] Je nach Land kann die Rechtsgrundlage darin bestehen, rechtliche und regulatorische Vorschriften zu erfüllen oder unserem berechtigten Interesse nachzukommen.

[3] Je nach Land kann die Rechtsgrundlage darin bestehen, rechtliche und regulatorische Vorschriften zu erfüllen oder unserem berechtigten Interesse nachzukommen.

[4] Die Überwachung oder Aufnahme der Kommunikation erfolgen nur soweit gesetzlich zulässig und unterliegen Bedingungen gemäß anwendbaren gesetzlichen Bestimmungen (einschließlich etwaiger Anforderungen zur vorherigen Einholung Ihres Einverständnisses mit einer solchen Aufnahme). Bitte berücksichtigen Sie die länderspezifische Auflistung am Ende dieser Datenschutzerklärung, insbesondere in Bezug auf Datensubjekte in Deutschland.

[5] Je nach Land kann die Rechtsgrundlage darin bestehen, rechtliche und regulatorische Vorschriften zu erfüllen oder unserem berechtigten Interesse nachzukommen.

[6] Je nach Land kann die Rechtsgrundlage darin bestehen, rechtliche und regulatorische Vorschriften zu erfüllen oder unserem berechtigten Interesse nachzukommen.

[7] Die Überwachung oder Aufnahme der Kommunikation erfolgen nur soweit gesetzlich zulässig und unterliegen Bedingungen gemäß anwendbaren gesetzlichen Bestimmungen (einschließlich etwaiger Anforderungen zur vorherigen Einholung Ihres Einverständnisses mit einer solchen Aufnahme). Bitte berücksichtigen Sie die länderspezifische Auflistung am Ende dieser Datenschutzerklärung, insbesondere in Bezug auf Datensubjekte in Deutschland.

[8] Zur Klarstellung sei angemerkt, dass in dem Fall, in dem die Datenschutz-Grundverordnung der EU Anwendung findet, etwa wenn eine Einheit von BNP Paribas innerhalb des EWR der Verantwortliche für Ihre personenbezogenen Daten, Sie die folgenden Rechte bezüglich Ihrer personenbezogenen Daten gemäß jeweils anwendbarem Recht haben. Recht auf: Zugang, Berichtigung, Löschung, Einschränkung, Widerspruch, Widerruf der Einwilligung sowie Datenübertragbarkeit

[9] Wir verlangen nur einen Scan/eine Kopie Ihres Personalausweises zu Identifizierungszwecken, soweit dies nach geltendem Recht zulässig ist, und vorbehaltlich etwaiger Bedingungen. Siehe auch länderspezifische Anhänge am Ende dieser Datenschutzerklärung, insbesondere in Bezug auf die Tschechische Republik.

[10] Kontaktdaten für einzelne Länder finden Sie gegebenenfalls in der länderspezifischen Auflistung.