Sample Workout

When you register for Workout-X®, you provide us with information that we use to configure your unique workout routine. Based on your responses, we build a 90-session work-out plan, specifying which exercises you do, in what order, on which days and at what intensity.

As you see in the sample workout plan below, we tell you how many sets and reps to do for each exercise.

Days 1 & 5: Upper Body, Core

1. Dumbell Bench Press

Sets	Reps
3	Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps

4. Supinating Curl ? Standing

Sets	Reps
3	Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps

2. Bent-over Row ? Dumbells

Sets	Reps
3	Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps

5. Cross-Arn Sit Up

Sets	Reps
3	Set 1 - 60 reps Set 2 - 30 reps Set 3 - 20 reps

3. Pushup ? Feet Elevated

Sets	Reps
3	As many reps as you can

6. Prone-lying Reverse Hip Extension

Sets	Reps
2	Set 1 - 20 reps Set 2 - 20 reps

Days 2 & 6: Lower Body

1. Squat Thruster

Sets	Reps
4	Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps Set 4 - 30 reps

3. Walking Lunge Thrust

Sets	Reps
3	Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps

2. Lunge Touchdown - Alternating

Sets	Reps
3	Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps

4. Bent-legged Deadlifts

Sets	Reps
3	Set 1 - 8 reps Set 2 - 8 reps Set 3 - 15 reps Set 4 - 15 reps

Days 3 & 7: Cardio, Core

1. Overhead Squat

Sets	Reps
3	Set 1 - 15 reps Set 2 - 15 reps Set 3 - 15 reps

2. Run

Sets	Reps
n/a	15 minutes

Day 4: Full Body, Core

1. Squat Thruster

Sets	Reps
4	Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps Set 4 - 30 reps

5. Supinating Curl ? Standing

Sets	Reps
3	Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps

2. Bent-over Row ? Dumbells

Sets	Reps
3	Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps

6. Dumbell Sit-Up

Sets	Reps
3	Set 1 - 20 reps Set 2 - 20 reps Set 3 - 20 reps

3. Pushup ? Feet Elevated

Sets	Reps
3	As many reps as you can

7. Prone-lying Reverse Hip Extension

Sets	Reps
2	Set 1 - 20 reps Set 2 - 20 reps

4. Walking Lunge Thrust

Sets	Reps
3	Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps