4-Week Total Body Program Part 1

PRESENTS
4- WE EK
TOTAL BODY
PROGRAM
PART-1
SHARED TO PERFORMANCE WORKOUT PLAN
www.michaelvazquez.com
1 | © 2020 FitForm, LLC | www.michaelvazquez.com
TABLE O F CO NTENTS
4 WEEK RIPPED WARRIOR PROGRAM

WEEK 1 4
WEEK 2 19
WEEK 3 33
WEEK 4 47

T O T A L BOD Y P ROGRA M
PART 1
WE EK 1 : D AY 1 Strength Training
GET WARM
Everyday we will be completing a warm up. In this warm up I want you going at your own pace. We
want your heart rate high but not over doing it so we aren’t leaving our workout with no energy.
3 Sets - 15 Reps - 30 Second Rest

Kettlebell Swings
Row for 1200 Meter or for 5 Minutes
SINGLE DUMBBELL HEAVY SQUAT
4 Sets
10 Reps
1 Minute of Rest between Each Set
DUMBBELL BENCH PRESS
3 Sets
12 Reps

OVERHEAD PLATE LUNGES
4 Sets
12 Reps Each Leg
RENEGADE ROWS
3 Sets
6 Reps Each Arm
BARBELL DEADLIFTS
3 Second Sets
10 Reps

WEIGHTED CHIN-UPS
3 Sets
10 Reps
DECOMPRESSION
Perform Each Exercise for 30 Seconds for a Total of 3 Sets
Dead Hangs (30 Seconds Long)
Head to the Sky Back Stretch
Side Squat Hold Stretch
Side to Side Knee Hip Flexor Stretch

WE EK 1 : D AY 2 Endurance Training
WARM UP
1 Mile Run
2 Sets - 30 Seconds - 15 Second Rest

Shoulder Taps
DUMBBELL CURL TO SQUAT
4 Sets
10 Reps
15 Seconds of Rest between Each Set
SHOULDER JABS
3 Sets
15 Reps Each Arm

JUMPING SQUAT TO STANDARD SQUAT
3 Sets
30 Reps
PLANK CURLS
3 Sets
15 Reps of Each Arm
BARBELL JUMP BURPEES
3 Sets
12 Reps

BARBELL ROW TO PUSH UP
3 Sets
12 Full Reps
DECOMPRESSION
Resistance Band Pull Aparts
Shoulder Resistance Pull (15 Seconds Per Arm)
Resistance Band Overhead Pull (30 Second Hold)

WE EK 1 : D AY 3 Kettlebell Training
WARM UP
50 Reps - No Rest
KB Swings
SINGLE KB CLEAN TO SQUAT TO PRESS
3 Sets
1 Rep Each - 4 Rounds Total
KB HALO TO SQUAT CURLS
3 Sets

KB PUSH UP TO ROW TO CLEAN AND PRESS
3 Sets
SINGLE KB LUNGE
3 Sets
24 Steps
CONCENTRATED CURL TO PRESS
3 Sets
10 Reps Each Arm

KB UPRIGHT ROW TO SQUAT
3 Sets
10 Full Reps
30 Second Rest
DECOMPRESSION
Perform Each Exercise for a Total of 3 Sets
Knee Thrust - 20 Reps
Plank Holds - 30 Seconds Hold
Dead Hangs - 30 Seconds Hold

WE EK 1 : D AY 4 Active Rest Day
REST
During your active rest day, I recommend you staying lightly active. You have the option to go on a
light jog no more than 30 minutes or a mellow hike. We want our bodies to still be moving, but not over
doing it since rest is a vital component in transforming your body.
WE EK 1 : D AY 5 Resistance Training
WARM UP
2 Sets
Overhead Stretch Hold with Bands - 30 Seconds On
Leg 123’s with Bands - 30 Seconds Each Leg
Plank Walks with Bands - 30 Seconds
BAND PULL APART SUPERSET TO PUSH UPS
3 Sets
10 Reps Each

CHEST PRESS SUPERSET TO JABS
3 Sets
Press: 10 Reps Each
Jabs: 20 Reps - 10 Each Arm
30 Second Rest
THRUSTERS
3 Sets
15 Reps
30 Second Rest
JABS TO SQUAT
3 Sets
15 Full Reps
CURLS TO JUMPING SQUATS
3 Sets
15 Full Reps

V SIT PRESS
3 Sets
12 Full Reps
PLANK PULLS
3 Sets
15 Reps Each Arm
DECOMPRESSION
Squat Hold with Resistance Band - 30 Seconds

Resistance Band Single Arm Pull - 30 Seconds
Under the Fence Hold - 30 Seconds
Plank Hold - 2 Sets - 30 Seconds - 15 Second Rest

WE EK 1 : D AY 6 Hybrid Training
WARM UP
2 Sets
Walking Bodyweight Lunges - 24 Reps
Push Ups - 10 Reps
Shoulder Taps - 10 Reps
HAMMER CURL/PRESS/SPILT JUMP
3 Sets
12 Full Reps
JUMPING SQUAT TO BODYWEIGHT SQUAT
3 Sets
10 Reps Each

DUMBBELL PLANK DRAG
3 Sets
12 Reps Each Arm
FLOOR PRESS SUPERSET TO FLOOR FLYS
3 Sets
12 Reps Each
RENEGADE ROWS TO PUSH UP
3 Sets
10 Reps Each
DUMBBELL CRUSHER SQUAT
3 Sets
12 Reps

DECOMPRESSION
Perform a Total of 2 Rounds
Standing Plank Walks - 12 Reps
Jiu Jitsu Roll Outs - 12 Reps
Pigeon Stretch - 30 Seconds Each Leg
WE EK 1 : D AY 7 Rest Day
RELAX

WE EK 2: D AY 1 Strength Training
WARM UP
2 Sets - 20 Reps
Push Ups
Squats
Pull Aparts
DEADLIFT TO PUSH UP
3 Sets
10 Full Reps
HEAVY KETTLEBELL SWINGS SUPERSET TO SUMO DEADLIFTS
3 Sets
12 Reps Each Exercise

HEAVY DUMBBELL SQUAT
5 Sets
10 Reps
30 Seconds of Break between Each Set
BARBELL REVERSE GRIP BENCH PRESS SUPERSET TO 10 PUSH UPS
3 Sets
10 Reps Each
1 Minute of Break between Each Set
WEIGHTED PULL UPS SUPERSET TO BODYWEIGHT PULL UPS
3 Sets
6 Reps Each
Overtime: Go for a 1 Rep Max

LUNGES TO FARMER WALK
4 Sets
Lunges: 30 Seconds
Walking: 30 Seconds
30 Second Rest
DECOMPRESSION

WE EK 2: D AY 2 Endurance Training
WARM UP
1 Mile Run
1200 Meters or 5 Minutes Row
CIRCUIT 1
3 Stations - 3 Rounds - 30 Seconds Each, No Break - 2 Minute Rest
Jumping Squats
Shoulder Taps
Burpees
2 Minute Rest Before Beginning Circuit 2
CIRCUIT 2
3 Stations - 3 Rounds - 30 Seconds Each, No Break / No Rest
Kettlebell Swings
In and Out Steps on Plate
Plate Halos
CIRCUIT 3 - COOL DOWN
Push Ups
Body Lunges
Forearm Plank Hold
CIRCUIT 4
Ball Slams
Lateral Hops
Rope Slams
DECOMPRESSION
1 Minute Squat Hold

1 Minute Plank Hold
Light Plate Shoulder Rotations
Cool Down Stretch - Arm Reach, Touch Toes, Barrel Grabs

WE EK 2: D AY 3 Bodyweight Training
WARM UP
2 Sets - 10 Reps Each - 30 Second Rest

Push Ups
Shoulder Taps
Body Squats
Burpees
ARCHER PUSH UPS
4 Sets
12 Reps
SISSY SQUATS
3 Sets
15 Reps Each Leg

BODYWEIGHT FLOW SEQUENCE
BEASTLOAD / PUSH UP / WIDE PUSH UP / PUSH UP TO SHOULDER TAP
3 Sets
8 Full Reps
JUMPING LUNGE TO BURPEE
3 Sets
45 Seconds On
SPIDERMAN PUSH UPS
3 Sets
14 Reps
BICYCLE KICKS ON HIGH BAR
2 Sets
30 Seconds On

KNEE JUMP TO TUCK JUMP TO SUPERMAN PUSH UPS
3 Sets
30 Seconds On
DECOMPRESSION
2 Sets - 30 Seconds
Skin the Cats
Pigeon Stretch
Plank Walks
Arm Rotations in Squat Position

WE EK 2: D AY 4 Active Rest Day
REST
WE EK 2: D AY 5 Bodyweight Training
WARM UP
1 Mile Run
1200 Meters Row
TIGERBEND PUSH UPS
3 Sets
30 Seconds On

RUNNING IN PLACE TO PUSH UP
3 Sets
30 Seconds On
BEAST LOAD TO PUSH UP TO ARCHER PUSH UP
3 Sets
5 Rounds with 1 Rep Each
180 DEGREES JUMPING LUNGE
3 Sets
45 Seconds
3 Sets
45 Seconds

JUMPING SQUATS TO SHOULDER TAP
3 Sets
45 Seconds
MV BURPEES
3 Sets
45 Seconds
DECOMPRESSION
Hand Rotations - 30 Seconds
Shoulder Pendulum - 10 to 20 Seconds
Crossover Arm Stretch - 30 Seconds Each Arm
Around the World Shoulder Rotations - 30 Seconds Each Arm
Shoulder Pendulum with Light Dumbbell - 10 to 20 Seconds

WE EK 2: D AY 6 Strength Training
WARM UP
30 Seconds
Plate Rotations
Arm Rotations
Plate to Sky
Plate Rotations
SINGLE DUMBBELL ARM PRESS
3 Sets
15 Reps
TOWEL DUMBBELL FRONT RAISE
3 Sets
15 Reps

BENT OVER LATERAL RAISE
3 Sets
15 Reps
KETTLEBELL UPRIGHT ROW
3 Sets
15 Reps
ANGLED DUMBBELL LATERAL RAISE
3 Sets
15 Reps
PLATE HALOS
3 Sets
15 Reps

HAMMER CURL TO PRESS
3 Sets
15 Reps
SHOULDER TAPS
3 Sets
24 Reps
DECOMPRESSION

Shoulder Pendulum with Light Dumbbell- 10 to 20 Seconds
WEEK 2: D AY 7 Rest Day
RELAX

GET WARM
Everyday we will be completing a warm up. In this warm up I want you going at your own pace. We
want your heart rate high but not over doing it so we aren’t leaving our workout with no energy.
1 Mile Jog
PROPOSAL SHOULDER PRESS
4 Sets
15 Reps Each Arm
SUMO DEADLIFT
3 Sets
12 Reps

KETTLEBELL GOBLET SQUAT
4 Sets
10 Reps
SINGLE DUMBBELL BENCH PRESS
3 Sets
15 Reps
ISOMETRIC PULL UP HOLD
3 Sets
5 Reps

BULGARIAN SPILT KETTLEBELL SQUAT
3 Sets
10 Reps Each Leg
DECOMPRESSION

WE EK 3 : D AY 2 Circuit Training
WARM UP
1 Mile Run
CIRCUIT 1
3 Rounds - 10 Reps - No Breaks

Dumbbell Deadlifts
Handstand Push Ups
CIRCUIT 2

High Knees to Clapping Push Ups

CIRCUIT 3

Pull Up Jumps to Dumbbell Rows
CIRCUIT 4

Ball Slam to Over the Shoulder Throw
DECOMPRESSION

Resistance Band Pulls - 30 Seconds
Hand Extensions (Cross Stance) - 30 Seconds
Resistance Band Overhead Pull - 30 Seconds
Squat Hold - 1 Minute

WE EK 3 : D AY 3 Kettlebell Training
WARM UP
50 Reps - No Rest
KB Swings
SINGLE KB CLEAN TO SQUAT TO PRESS
3 Sets
KB HALO TO SQUAT CURLS
3 Sets

KB PUSH UP TO ROW TO CLEAN AND PRESS
3 Sets
SINGLE KB LUNGE
3 Sets
24 Steps
CONCENTRATED CURL TO PRESS
3 Sets
10 Reps Each Arm

KB UPRIGHT ROW TO SQUAT
3 Sets
10 Full Reps
DECOMPRESSION
Knee Thrust - 20 Reps
Plank Holds - 30 Seconds Hold
Dead Hangs - 30 Seconds Hold

REST
WE EK 3 : D AY 5 Endurance Training
WARM UP
1 Mile Run
Shoulder Taps - 30 Seconds - 2 Sets - 15 Seconds Rest
DUMBBELL CURL TO SQUAT
4 Sets
10 Reps

SHOULDER JABS
3 Sets
15 Reps Each Arm
JUMPING SQUAT TO STANDARD SQUAT
3 Sets
30 Reps
PLANK CURLS
3 Sets
15 Reps Each Arm
BARBELL JUMP BURPEES
3 Sets
12 Reps

BARBELL ROW TO PUSH UP
3 Sets
12 Full Reps
DECOMPRESSION
Resistance Band Pull Aparts - 30 Seconds Hold
Shoulder Resistance Pull - 30 Seconds Test - 15 Reps Per Arm
Resistance Band Overhead Pull - 30 Seconds Hold

WE EK 3 : D AY 6 Bodyweight Training
WARM UP
1 Mile Run
TIGERBEND PUSH UPS
3 Sets
30 Seconds on 30 Off
RUNNING IN PLACE TO PUSH UP
3 Sets
30 Seconds on 30 Off

BEAST LOAD TO PUSH UP TO ARCHER PUSH UP
3 Sets
5 Rounds
1 Rep Each
3 Sets
45 Seconds
JUMPING SQUATS TO SHOULDER TAP
3 Sets
45 Seconds
MV BURPEES
3 Sets
45 Seconds

DECOMPRESSION
Shoulder Pendulum with Light Dumbbell - 10 to 20 Seconds
WE EK 3 : D AY 7 Rest Day
RELAX

WARM UP

20 Kettlebell Swings
20 Push Ups
20 Jumping Squats
BARBELL LUNGES HEAVY
4 Sets
10 Reps Each Leg
BARBELL SHOUDER PRESS
4 Sets
10 Reps Each Leg

BARBELL SQUAT
4 Sets
10 Reps
DUMBBELL FLOOR CHEST PRESS
4 Sets
15 Reps
DUMBBELL STRAIGHT LEG DEADLIFT
xxxx
xxxx
xxxx

DUMBBELL RENEGADE ROW TO PUSH UP HEAVY
4 Sets
6 Full Reps
DECOMPRESSION
Resistance Band Pulls - 30 Seconds Hold
Hand Extensions (Cross Stance) - 30 Seconds Hold
Resistance Band Overhead Pulls - 30 Seconds Hold
Squat Hold - 1 Minute Hold

WARM UP
1 Mile Run
1200 Meters or 5 Minutes Row
CIRCUIT 1
3 Stations - 3 Rounds - 30 Seconds Each, No Break - 2 Minute Rest
Jumping Squats
Shoulder Taps
Burpees
CIRCUIT 2
Kettlebell Swings
In and Out Steps on Plate
Plate Halos
CIRCUIT 3 - COOL DOWN
Push Ups
Body Lunges
Forearm Plank Hold
CIRCUIT 4
Ball Slams
Lateral Hops
Rope Slams
DECOMPRESSION
1 Minute Squat Hold

1 Minute Plank Hold
Light Plate Shoulder Rotations
Cool Down Stretch - Arm Reach, Touch Toes, Barrel Grabs
Dead Hang - 1 Minute Hold

WE EK 4 : D AY 3 Resistance Training
WARM UP
2 Sets
Overhead Stretch Hold with Bands - 30 Seconds
Leg 123’s with Bands - 30 Seconds Each Leg - 1 Set Each
Plank Walks with Bands - 30 Seconds
BAND PULL APART SUPERSET TO PUSH UPS
3 Sets
10 Reps Each
CHEST PRESS SUPERSET TO JABS
3 Sets
10 Reps Each Press
20 Reps Jabs (10 Each Arm)

THRUSTERS
3 Sets
15 Reps
JABS TO SQUAT
3 Sets
15 Full Reps
CURLS TO JUMPING SQUATS
3 Sets
15 Full Reps
V SIT PRESS
3 Sets
12 Full Reps

PLANK PULLS
3 Sets
15 Reps Each Arm
DECOMPRESSION
2 Sets - 30 Seconds - 15 Seconds Rest
Squat Hold with Resistance Band
Resistance Band Single Arm Pull
Under the Fence Hold
Plank Hold

REST
WARM UP
1 Mile Run
1200 Meters Row
CIRCUIT 1
3 Rounds - 10 Reps - No Break
Dumbbell Deadlifts
Handstand Push Ups

CIRCUIT 2
High Knees to Clapping Push Ups
CIRCUIT 3
Pull Up Jumps to Dumbbell Rows
CIRCUIT 4
Ball Slam to Over the Shoulder Throw

DECOMPRESSION
3 Sets
Resistance Band Pulls - 30 Seconds Hold
Hand Extensions (Cross Stance) - 30 Seconds Hold
Resistance Band Overhead Pull - 30 Seconds
Squat Hold - 1 Minute Hold

WARM UP
30 Seconds
Plate Rotations
Arm Rotations
Plate to Sky
Hands to Sky
SINGLE DUMBBELL ARM PRESS
3 Sets
15 Reps
TOWEL DUMBBELL FRONT RAISE
3 Sets
15 Reps

BENT OVER LATERAL RAISE
3 Sets
15 Reps
KETTLEBELL UPRIGHT ROW
3 Sets
15 Reps
ANGLED DUMBBELL LATERAL RAISE
3 Sets
15 Reps
PLATE HALOS
3 Sets
15 Reps

HAMMER CURL TO PRESS
3 Sets
15 Reps
SHOULDER TAPS
3 Sets
24 Reps
DECOMPRESSION

Shoulder Pendulum with Light Dumbbell- 10 to 20 Seconds
WEEK 4 : D AY 7 Rest Day
RELAX

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PRESENTS

4 WEEK RIPPED WARRIOR PROGRAM

2 | © 2020 FitForm, LLC | www.michaelvazquez.com

3 Sets - 15 Reps - 30 Second Rest

SINGLE DUMBBELL HEAVY SQUAT

DUMBBELL BENCH PRESS

4 | © 2020 FitForm, LLC | www.michaelvazquez.com

5 | © 2020 FitForm, LLC | www.michaelvazquez.com

1 Minute of Rest between Each Set

Perform Each Exercise for 30 Seconds for a Total of 3 Sets

Dead Hangs (30 Seconds Long)

Head to the Sky Back Stretch

Side Squat Hold Stretch

Side to Side Knee Hip Flexor Stretch

6 | © 2020 FitForm, LLC | www.michaelvazquez.com

2 Sets - 30 Seconds - 15 Second Rest

DUMBBELL CURL TO SQUAT

7 | © 2020 FitForm, LLC | www.michaelvazquez.com

BARBELL JUMP BURPEES

8 | © 2020 FitForm, LLC | www.michaelvazquez.com

30 Seconds of Rest between Each Set

Perform Each Exercise for 30 Seconds for a Total of 3 Sets

Resistance Band Pull Aparts

Shoulder Resistance Pull (15 Seconds Per Arm)

Resistance Band Overhead Pull (30 Second Hold)

9 | © 2020 FitForm, LLC | www.michaelvazquez.com

SINGLE KB CLEAN TO SQUAT TO PRESS

KB HALO TO SQUAT CURLS

10 | © 2020 FitForm, LLC | www.michaelvazquez.com

CONCENTRATED CURL TO PRESS

11 | © 2020 FitForm, LLC | www.michaelvazquez.com

Perform Each Exercise for a Total of 3 Sets

Knee Thrust - 20 Reps

Plank Holds - 30 Seconds Hold

Dead Hangs - 30 Seconds Hold

12 | © 2020 FitForm, LLC | www.michaelvazquez.com

BAND PULL APART SUPERSET TO PUSH UPS

13 | © 2020 FitForm, LLC | www.michaelvazquez.com

CURLS TO JUMPING SQUATS

14 | © 2020 FitForm, LLC | www.michaelvazquez.com

Squat Hold with Resistance Band - 30 Seconds

15 | © 2020 FitForm, LLC | www.michaelvazquez.com

HAMMER CURL/PRESS/SPILT JUMP

JUMPING SQUAT TO BODYWEIGHT SQUAT

16 | © 2020 FitForm, LLC | www.michaelvazquez.com

FLOOR PRESS SUPERSET TO FLOOR FLYS

RENEGADE ROWS TO PUSH UP

DUMBBELL CRUSHER SQUAT

17 | © 2020 FitForm, LLC | www.michaelvazquez.com

Perform a Total of 2 Rounds

Standing Plank Walks - 12 Reps

Jiu Jitsu Roll Outs - 12 Reps

Pigeon Stretch - 30 Seconds Each Leg

18 | © 2020 FitForm, LLC | www.michaelvazquez.com

HEAVY KETTLEBELL SWINGS SUPERSET TO SUMO DEADLIFTS

19 | © 2020 FitForm, LLC | www.michaelvazquez.com

BARBELL REVERSE GRIP BENCH PRESS SUPERSET TO 10 PUSH UPS

WEIGHTED PULL UPS SUPERSET TO BODYWEIGHT PULL UPS

1 Minute of Break between Each Set