AWOHL Worksheets (PDF)




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WORKSHEET



• CHEST & BACK

Warm-Up
Super Set

10 Reps

8 Reps

6 Reps

Drop Set – 6 Reps

DB Bench Twisting Press

W

W

W

W

Pullovers

W

W

W

W

Super Set

10 Reps

8 Reps

6 Reps

Drop Set – 6 Reps

Incline Press (1,1,2)

W

W

W

W

10 Reps

10 Reps

10 Reps

R: W

R: W

R: W

L: W

L: W

LW

L: W

L: W

L: W

Giant Set

10 Reps

8 Reps

Close Grip Press

W

W

20 Reps

15 Reps

R

R

One Arm Row (Upper)

One Arm Row (Middle)

One Arm Row (Lower)

Wide Push Ups

10 Reps
Wide Grip Pull Up
R

10 Reps
Narrow Grip Pull Up
R

10 Reps
Reverse Fly
R

Force Set

6 Reps

6 Reps

6 Reps

Close Grip Press

W

W

W

10 Reps
Chin Ups

R

10 Reps
Reverse Fly

W

Cool-Down
Equipment
• Bench (or Stability Ball)
• Chin-Up Bar (or Bands With Door Attachment)
• Weights

• Worksheet and Pen
• Water and Towel

© 2017 Beachbody, LLC. All rights reserved.

WORKSHEET



• LEGS

Warm-Up
Squat Sequence

10 Reps

8 Reps

6 Reps

Drop Set – 6 Reps

Down, Half Up, Down, Up

W

W

Squat/Lunge Matrix

Set 1

Set 2

W

W

W

Giant Set

10 Reps

10 Reps

8 Reps

8 Reps

Pistol Squat

L:W

R:W

L: W

R:W

L:W

R:W

L: W

R:W

L:W

R:W

L: W

R:W

10 Reps

8 Reps

6 Reps

Drop Set – 6 Reps

W

W

W

W

Set 1 – 30s

Set 2 – 30s

W

W

Sq step, Rv lunge, Sq step,
Fr lunge, Calf rs

Bulgarian Squat

Front Lunge

Giant Set
Goblet Sumo Squat Slow

W

W

Set 3

Set 3 – 30s

Drop Set – 30s

Sumo Squat Quick
R

R

W

10 Reps

8 Reps

6 Reps

W

W

W

Set 1 – 30s

Set 2 – 30s

R

R

R

W

R

V Stiff Leg

Set 3 – 1 min

Calf Raises
R

Cool-Down
Equipment
• Bench (or Stability Ball)
• Weights

• Worksheet and Pen
• Water and Towel

© 2017 Beachbody, LLC. All rights reserved.

WORKSHEET



• SHOULDERS & ARMS

Warm-Up
Giant Set

20 Reps

Lateral Raise

W

Front Raise

W

V Raise

W

Reverse V Raise

W

Progressive Set

1 rep up to 6 Reps

Hammer Curl to Rotating
Press (1,1,2)

W

Super Set

10 Reps

8 Reps

Incline V Curl

W

W

W

Half Circle

W

W

W

"18" Bicep Curls

6 Normal Reps

Lower Half

W

W

W

Upper Half

W

W

W

Full Range

W

W

W

Super Set

6 Reps

Skull Crusher

W

6 Reps

6 Wider Reps

6 Wider Reps

6 Reps
W

15 Reps

12 Reps

Rear Fly

W

W

Super Set

30s

30s

Left Arm Kickbacks

W

R

W

R

Right Arm Kickbacks

W

R

W

R

Tricep Push Ups

R

R

Cool-Down
Equipment
• Bench (or Stability Ball)
• Weights

• Worksheet and Pen
• Water and Towel

© 2017 Beachbody, LLC. All rights reserved.

WORKSHEET



• TOTAL BODY

Warm-Up
Up The Ladder: 1-4 reps building, 5-8 reps & Counts

Deadlift – Medium Weight

W

Front Row – Medium Weight

W

Decline Push Up

W

Lateral Raise – Light Weight

W

The Combo – Light Weight

W

Down The Ladder: 8 – 1 reps declining

Deadlift – Medium Weight

W

Front Row – Medium Weight

W

Decline Push Up

W

Lateral Raise – Light Weight

W

The Combo – Light Weight

W

Deadlift – Medium Weight

W

Cool-Down
Equipment
• Bench (or Stability Ball)
• Weights

• Worksheet and Pen
• Water and Towel

© 2017 Beachbody, LLC. All rights reserved.






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