DAY 90: FIT TEST
EXERCISE :50 SEC / REST :10 SEC

1. CHAIR SQUATS
2. TRICEP DIPS
3. ALTERNATING LUNGES
4. PUSH-UPS
5. JUMP SQUATS
6. DUMBBELL PUSH PRESS
7. MOUNTAIN CLIMBERS
8. PLANK HOLD

DAY 89: SHOULDERS
EXERCISE :40 SEC / REST :20 SEC

1. AUGER ROW
2. KNEELING RAINBOW PRESS
3. ALTERNATING SHOULDER PRESS
4. ALTERNATING LATERAL RAISE
5. PLANK CLOSE GRIP ROW
6. PLANK ALTERNATING WIDE-GRIP ROW

DAY 88: LEGS
EXERCISE :40 SEC / REST :20 SEC

1. BELOW PARALLEL SQUATS
2. SPEED SQUATS
3. FRONT LUNGE TOUCH (RIGHT)
4. FRONT LUNGE TOUCH (LEFT)
5. SINGLE CALF RAISE (RIGHT)
6. SINGLE CALF RAISE (LEFT)

DAY 87: TABATA CARDIO
EXERCISE :20 SEC / REST :10 SEC

ROUND 1 (8 SETS)
1. RUN-IN-PLACE

RBR :60 SEC

ROUND 2 (8 SETS)
2. FAKE JUMP ROPE

RBR :60 SEC

ROUND 3 (8 SETS)
3. MOUNTAIN CLIMBERS

DAY 86: CHEST & TRICEPS
EXERCISE :40 SEC / REST :20 SEC

1. CLOSE GRIP PUSH-UPS
2. TRICEP KICKBACKS (RIGHT)
3. TRICEP KICKBACKS (LEFT)
4. SINGLE ARM FLY (RIGHT)
5. SINGLE ARM FLY (LEFT)
6. SKULL CRUSHERS

DAY 85: BACK & BICEPS
EXERCISE :40 SEC / REST :20 SEC

1. WINDMILLS (RIGHT)
2. WINDMILLS (LEFT)
3. SEATED ROW-MACHINE
4. CONCENTRATION CURL (RIGHT)
5. CONCENTRATION CURL (LEFT)
6. DECLINE CURLS

BBMC 9.0 - Week 12 is DONE!

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DAY 83: LADDER CARDIO
EXERCISE :20 SEC / REST :10 SEC

ROUND 1 (8 SETS)
1. ROCKETTES

RBR :60 SEC

ROUND 2 (8 SETS)
2. MOUNTAIN CLIMBERS

RBR :60 SEC

ROUND 3 (8 SETS)
3. BUTT-KICKERS

DAY 82: SHOULDERS
EXERCISE :40 SEC / REST :20 SEC

1. DUMBBELL JABS
2. LATERAL RAISE (RIGHT)
3. LATERAL RAISE (LEFT)
4. PISTON PRESS
5. DUMBBELL FRONT RAISE / UPRIGHT ROW
6. FUNKY CHICKENS

DAY 81: LEGS
STRENGTH :40 SEC / REST :20 SEC

1. CURTSY LUNGE (RIGHT)
2. CURTSY LUNGE (LEFT)
3. TEETER-TOTTER LUNGES (RIGHT)
4. TEETER-TOTTER LUNGES (LEFT)
5. INNER THIGH LIFT (RIGHT)
6. INNER THIGH LIFT (LEFT)

DAY 80: LADDER CARDIO
EXERCISE :20 SEC / REST :10 SEC

ROUND 1 (8 SETS)
1. FAKE JUMP ROPE

RBR :60 SEC

ROUND 2 (8 SETS)
2. BURPEES

RBR :60 SEC

ROUND 3 (8 SETS)
3. FORWARD JUMP / 3 JUMPS BACK

DAY 79: CHEST & TRICEPS
EXERCISE :40 SEC / REST :20 SEC

1. SINGLE ARM CHEST PRESS (RIGHT)
2. SINGLE ARM CHEST PRESS (LEFT)
3. TRICEP KICKBACK (RIGHT)
4. TRICEP KICKBACK (LEFT)
5. AROUND THE WORLDS
6. PISTON PRESSES

DAY 78: BACK & BICEPS
STRENGTH :40 SEC / REST :20 SEC

1. SEATED BENT-OVER ROW
2. SEATED BENT-OVER FLY
3. PLANK DUMBBELL ROW
4. SINGLE ARM DUMBBELL CURL (RIGHT)
5. SINGLE ARM DUMBBELL ROW (LEFT)
6. HAMMER CURLS

DAY 76: LADDER CARDIO
EXERCISE :20 SEC / REST :10 SEC

ROUND 1 (8 SETS)
1. HIGH KNEES

RBR :60 SEC

ROUND 2 (8 SETS)
2. SQUAT JUMPS

RBR :60 SEC

ROUND 3 (8 SETS)
3. BUTT-KICKERS

DAY 75: FIT TEST
EXERCISE :50 SEC / REST :10 SEC

1. CHAIR SQUATS
2. TRICEP DIPS
3. ALTERNATING LUNGES
4. PUSH-UPS
5. JUMP SQUATS
6. DUMBBELL PUSH PRESS
7. MOUNTAIN CLIMBERS
8. PLANK HOLD

DAY 74: LEGS
EXERCISE :40 SEC / REST :20 SEC

1. PLIE SQUATS
2. KNEELING SINGLE LEG SQUAT (RIGHT)
3. KNEELING SINGLE LEG SQUAT (LEFT)
4. LYING LEG LIFT (RIGHT)
5. LYING LEG LIFT (LEFT)
6. DUMBBELL CALF RAISES

DAY 73: LADDER CARDIO
EXERCISE :20 SEC / REST :10 SEC

ROUND 1 (8 SETS)
1. SPEED SKATERS (Jason did Side-Side Squat Shuffle)

RBR :60 SEC

ROUND 2 (8 SETS)
2. IN-OUT SQUAT JUMPS

RBR :60 SEC

ROUND 3 (8 SETS)
3. SQUAT ALTERNATING LEG-LIFT

DAY 72: CHEST & TRICEPS
STRENGTH :40 SEC / REST :20 SEC

1. PISTON CHEST PRESS
2. TRIANGLE PUSH-UPS
3. DUMBBELL CHEST FLYS
4. OVERHEAD TRICEP EXTENSIONS
5. BICEP DESCENDING CURLS
6. ALTERNATING HAMMER CURL

DAY 71: BACK & BICEPS
STRENGTH :40 SEC / REST :20 SEC

1. LAWNMOWER PULL (RIGHT)
2. LAWNMOWER PULL (LEFT)
3. DUMBBELL RAISES
4. ALTERNATING HAMMER CURL
5. WONDER WOMANS
6. SWIMMERS

BBMC 9.0 - Week 10 is DONE!

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DAY 69: TRADITIONAL TABATA CARDIO
EXERCISE :20 SEC / REST :10 SEC

ROUND 1 (8 SETS)
1. BURPEE / ALTERNATING KICK

RBR :60 SEC

ROUND 2 (8 SETS)
2. POP SQUATS

RBR :60 SEC

ROUND 3 (8 SETS)
3. MOUNTAIN CLIMBERS

DAY 68: SHOULDERS
STRENGTH :40 SEC / REST :20 SEC

1. BENT-OVER REVERSE CHAIR FLY (RIGHT)
2. BENT-OVER REVERSE CHAIR FLY (LEFT)
3. FUNKY CHICKEN RAISES
4. PUSH PRESS (RIGHT)
5. PUSH PRESS (LEFT)
6. LATERAL RAISES

DAY 67: LEGS
STRENGTH :40 SEC / REST :20 SEC

1. KNEELING ONE-LEGGED SQUAT (RIGHT)
2. KNEELING ONE-LEGGED SQUAT (LEFT)
3. TEETER-TOTTERS (RIGHT)
4. TEETER-TOTTERS (LEFT)
5. SINGLE LEG CALF RAISE (RIGHT)
6. SINGLE LEG CALF RAISE (LEFT)

DAY 66: TRADITIONAL TABATA CARDIO
EXERCISE :20 SEC / REST :10 SEC

ROUND 1 (8 SETS)
1. POP SQUATS

RBR :60 SEC

ROUND 2 (8 SETS)
2. SURFER SQUAT JUMPS

RBR :60 SEC

ROUND 3 (8 SETS)
3. PLANK ALTERNATING TOE TOUCH