TOTAL CONTROL TRACKER
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WORKOUT 01 DCT-T: BACK & BICEPS PHASE 1 | WEEK 1 | INITIATE TOTAL CONTROL TRACKER DATE: EQUIPMENT | LIGHT–HEAVY DUMBBELLS DENSITY | 12 reps • 12 mins. WEIGHTS ROUNDS DB SQUAT JUMPS HIP HINGES PUSH-UPS STAGGERED STANCE WINGED ROW 6/6 CRUNCHES COMPLEX | 10 reps • 4 mins. WEIGHTS W-BICEP CURLS REVERSE GRIP ROW HAMMER CURLS NARROW GRIP ROW TABATA | 10/20 • 4 mins. PERSONAL BEST MOUNTAIN CLIMBERS © 2021 Beachbody, LLC. All rights reserved.
Transcript of TOTAL CONTROL TRACKER
WORKOUT 01
DCT-T: BACK & BICEPS
PHASE 1 | WEEK 1 | INITIATE
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 12 reps • 12 mins. WEIGHTS ROUNDS
DB SQUAT JUMPS
HIP HINGES
PUSH-UPS
STAGGERED STANCE WINGED ROW 6/6
CRUNCHES
COMPLEX | 10 reps • 4 mins. WEIGHTS
W-BICEP CURLS
REVERSE GRIP ROW
HAMMER CURLS
NARROW GRIP ROW
TABATA | 10/20 • 4 mins. PERSONAL BEST
MOUNTAIN CLIMBERS
© 2021 Beachbody, LLC. All rights reserved.
WORKOUT 02
DCT-T: CHEST & TRICEPS
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 1 | ACTIVATE
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 10 reps • 12 mins. WEIGHTS ROUNDS
DB SKATER JUMPS
HI-LO SQUAT 5/5
TRICEP KICKBACKS
LAT PULLOVER W/GLUTE BRIDGE
KNEE TUCKS
COMPLEX | 10 reps • 4 mins. WEIGHTS
CHEST PRESS
WIDE GRIP SKULL CRUSHER
CHEST FLY
NG SKULL CRUSHER
TABATA | 10/20 • 4 mins. PERSONAL BEST
POWER KNEES
© 2021 Beachbody, LLC. All rights reserved.
WORKOUT 04
DCT-T: SHOULDERS
PHASE 1 | WEEK 1 | ACCELERATE
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 8 reps • 12 mins. WEIGHTS ROUNDS
DB SKIER SWINGS/THROWS
DB CURTSY PULSE
1/2 MOON SHOULDER PRESS
BICEP CURLS
OPP ARM/LEG CRUNCH
COMPLEX | 10 reps • 4 mins. WEIGHTS
JACK FLY
UPRIGHT ROW
NG SHOULDER PRESS
90 DEGREE LAT RAISE
TABATA | 20/10 • 4 mins. PERSONAL BEST
BURPEES
© 2021 Beachbody, LLC. All rights reserved.
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
MOVE REPS WEIGHTS
DB CURL X ROWS, LUNGE 8/8
LAYING BICEP CURLS, LAT PULLOVER 15
SUMO SQUAT, PUSH-UP 15
CHEST PRESS, TABLE TOP KNEES, SL LEG EXTENSION 8/8
DB TWISTING SA SHOULDER PRESS 15/15
STAGGERED STANCE SA LATERAL RAISE 15/15
DB PLANK TRICEP KICKBACKS 15/15
PALM UP, TRICEP KICKBACKS, W/TAP BACK 8/8
DB SQUAT, CURTSY LUNGE 15/15
DB CHEST FLY, LAT PULLOVER, TRICEP EXT. 15
WEIGHTED LATERAL BEND CRUNCHES 8/8
WEIGHTED TWISTING TORCHES 16
QUAD PED, KNEE CRUNCH-FIRE HYDRANT 15/15
WORKOUT 05
TOTAL BODY TONE
PHASE 1 | WEEK 1 | CONCENTRATE
TOTAL CONTROL TRACKER
© 2021 Beachbody, LLC. All rights reserved.
WORKOUT 01
DCT-T: BACK & BICEPS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 12 reps • 12 mins. WEIGHTS ROUNDS
DB SQUAT JUMPS
HIP HINGES
PUSH-UPS
STAGGERED STANCE WINGED ROW 6/6
CRUNCHES
COMPLEX | 10 reps • 4 mins. WEIGHTS
W-BICEP CURLS
REVERSE GRIP ROW
HAMMER CURLS
NARROW GRIP ROW
TABATA | 10/20 • 4 mins. PERSONAL BEST
MOUNTAIN CLIMBERS
PHASE 1 | WEEK 2 | INITIATE
© 2021 Beachbody, LLC. All rights reserved.
WORKOUT 02
DCT-T: CHEST & TRICEPS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 10 reps • 12 mins. WEIGHTS ROUNDS
DB SKATER JUMPS
HI-LO SQUAT 5/5
TRICEP KICKBACKS
LAT PULLOVER W/GLUTE BRIDGE
KNEE TUCKS
COMPLEX | 10 reps • 4 mins. WEIGHTS
CHEST PRESS
WIDE GRIP SKULL CRUSHER
CHEST FLY
NG SKULL CRUSHER
TABATA | 10/20 • 4 mins. PERSONAL BEST
POWER KNEES
PHASE 1 | WEEK 2 | ACTIVATE
© 2021 Beachbody, LLC. All rights reserved.
WORKOUT 04
DCT-T: SHOULDERS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 8 reps • 12 mins. WEIGHTS ROUNDS
DB SKIER SWINGS/THROWS
DB CURTSY PULSE
1/2 MOON SHOULDER PRESS
BICEP CURLS
OPP ARM/LEG CRUNCH
COMPLEX | 10 reps • 4 mins. WEIGHTS
JACK FLY
UPRIGHT ROW
NG SHOULDER PRESS
90 DEGREE LAT RAISE
TABATA | 20/10 • 4 mins. PERSONAL BEST
BURPEES
PHASE 1 | WEEK 2 | ACCELERATE
© 2021 Beachbody, LLC. All rights reserved.
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
MOVE REPS WEIGHTS
DB CURL X ROWS, LUNGE 8/8
LAYING BICEP CURLS, LAT PULLOVER 15
SUMO SQUAT, PUSH-UP 15
CHEST PRESS, TABLE TOP KNEES, SL LEG EXTENSION 8/8
DB TWISTING SA SHOULDER PRESS 15/15
STAGGERED STANCE SA LATERAL RAISE 15/15
DB PLANK TRICEP KICKBACKS 15/15
PALM UP, TRICEP KICKBACKS, W/TAP BACK 8/8
DB SQUAT, CURTSY LUNGE 15/15
DB CHEST FLY, LAT PULLOVER, TRICEP EXT. 15
WEIGHTED LATERAL BEND CRUNCHES 8/8
WEIGHTED TWISTING TORCHES 16
QUAD PED, KNEE CRUNCH-FIRE HYDRANT 15/15
WORKOUT 05
TOTAL BODY TONE
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 2 | CONCENTRATE
© 2021 Beachbody, LLC. All rights reserved.
WORKOUT 01
DCT-T: BACK & BICEPS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 12 reps • 12 mins. WEIGHTS ROUNDS
DB SQUAT JUMPS
HIP HINGES
PUSH-UPS
STAGGERED STANCE WINGED ROW 6/6
CRUNCHES
COMPLEX | 10 reps • 4 mins. WEIGHTS
W-BICEP CURLS
REVERSE GRIP ROW
HAMMER CURLS
NARROW GRIP ROW
TABATA | 10/20 • 4 mins. PERSONAL BEST
MOUNTAIN CLIMBERS
PHASE 1 | WEEK 3 | INITIATE
© 2021 Beachbody, LLC. All rights reserved.
WORKOUT 02
DCT-T: CHEST & TRICEPS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 10 reps • 12 mins. WEIGHTS ROUNDS
DB SKATER JUMPS
HI-LO SQUAT 5/5
TRICEP KICKBACKS
LAT PULLOVER W/GLUTE BRIDGE
KNEE TUCKS
COMPLEX | 10 reps • 4 mins. WEIGHTS
CHEST PRESS
WIDE GRIP SKULL CRUSHER
CHEST FLY
NG SKULL CRUSHER
TABATA | 10/20 • 4 mins. PERSONAL BEST
POWER KNEES
PHASE 1 | WEEK 3 | ACTIVATE
© 2021 Beachbody, LLC. All rights reserved.
WORKOUT 04
DCT-T: SHOULDERS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
DENSITY | 8 reps • 12 mins. WEIGHTS ROUNDS
DB SKIER SWINGS/THROWS
DB CURTSY PULSE
1/2 MOON SHOULDER PRESS
BICEP CURLS
OPP ARM/LEG CRUNCH
COMPLEX | 10 reps • 4 mins. WEIGHTS
JACK FLY
UPRIGHT ROW
NG SHOULDER PRESS
90 DEGREE LAT RAISE
TABATA | 20/10 • 4 mins. PERSONAL BEST
BURPEES
PHASE 1 | WEEK 3 | ACCELERATE
© 2021 Beachbody, LLC. All rights reserved.
DATE:EQUIPMENT | LIGHT–HEAVY DUMBBELLS
MOVE REPS WEIGHTS
DB CURL X ROWS, LUNGE 8/8
LAYING BICEP CURLS, LAT PULLOVER 15
SUMO SQUAT, PUSH-UP 15
CHEST PRESS, TABLE TOP KNEES, SL LEG EXTENSION 8/8
DB TWISTING SA SHOULDER PRESS 15/15
STAGGERED STANCE SA LATERAL RAISE 15/15
DB PLANK TRICEP KICKBACKS 15/15
PALM UP, TRICEP KICKBACKS, W/TAP BACK 8/8
DB SQUAT, CURTSY LUNGE 15/15
DB CHEST FLY, LAT PULLOVER, TRICEP EXT. 15
WEIGHTED LATERAL BEND CRUNCHES 8/8
WEIGHTED TWISTING TORCHES 16
QUAD PED, KNEE CRUNCH-FIRE HYDRANT 15/15
WORKOUT 05
TOTAL BODY TONE
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 3 | CONCENTRATE
Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program or nutrition plan, orusing any supplement or meal replacement product, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.
© 2021 Beachbody, LLC. All rights reserved.
