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Sample Workout

The Workout
Day Muscle Groups Trained
1 Upper Body, Core
2 Lower Body
3 Cardio, Core
4 Full Body, Core
5 Upper Body, Core
6 Lower Body
7 Cardio, Core

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



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