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WORKOUT 01
DCT-T: BACK & BICEPS
PHASE 1 | WEEK 1 | ACTIVATE
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL
DENSITY | 12 reps • 12 mins. WEIGHT / TUBING / STEP HEIGHT ROUNDS
TRACK SQUAT JUMPS
DB SQUATS
TRACK CHEST PRESS
TRACK KNEELING NARROW GRIP ROW
BALL CRUNCHES
COMPLEX | 10 reps • 4 mins. WEIGHT / TUBING
DB “W” CURLS
DB REV. GRIP ROWS
TABATA | 20/10 • 4 mins. PERSONAL BEST
HIGH KNEES
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 02
DCT-T: CHEST & TRICEPS
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 1 | ACTIVATE
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEP
DENSITY | 12 reps • 12 mins. WEIGHT / TUBING / STEP HEIGHT ROUNDS
TRACK SKATER JUMPS
DB SUMO SQUATS
TRACK KNEELING TRICEPS PRESS DOWNS
TRACK HI/LO ROWS
BALL KNEE TUCKS
COMPLEX | 10 reps • 4 mins. WEIGHT / TUBING
TRACK OVERHEAD TRICEPS EXT.
TRACK CHEST PRESS
TABATA | 20/10 • 4 mins. PERSONAL BEST
STEP RUN-UPS
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 04
DCT-T: SHOULDERS
PHASE 1 | WEEK 1 | ACTIVATE
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEP
DENSITY | 12 reps • 12 mins. WEIGHT / TUBING / STEP HEIGHT ROUNDS
DB SWINGS
DB ALT. CURTSY LUNGES
DB 1/2 MOONS
LO/HI BICEPS CURLS
MARCHING BALL CRUNCH
COMPLEX | 10 reps • 4 mins. WEIGHT / TUBING
DB BACK FLYS
DB UPRIGHT ROW
TABATA | 10/20 • 4 mins. PERSONAL BEST
OVER THE TOPS (STEP)
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 05
TOTAL BODY TONE
PHASE 1 | WEEK 1 | ACTIVATE
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEP
MOVE REPS WEIGHT / TUBING / STEP HEIGHT
DB "X" ROW LUNGE 8/8
TRACK BICEPS CURL, ROWS 15
SUMO SQUAT, STEP PUSH-UPS 15
TRACK CHEST PRESS, LEG EXT. (STEP) 8/8
DB TWISTING SINGLE ARM PRESS (R)/(L) 15/15
TRACK SHOULDER LAT RAISE (R)/(L) 15/15
DB PLANK KICKBACKS (R)/(L) 15/15
TRACK TRICEPS KICKBACK, TAP BACKS (R)/(L) 8/8
DB SQUAT CURTSY (STEP) (R)/(L) 15/15
DB CHEST FLY, LAT PULLOVER, TRICEPS EXT. 15
LATERAL BEND BALL CRUNCHES (R)/(L) 8/8
DB TWISTING TORCH (BALL) 16
BALL FIRE HYDRANTS 8/8
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 01
DCT-T: BACK & BICEPS
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 2 | STIMULATE
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL
DENSITY | 10 reps • 12 mins. WEIGHT / TUBING / STEP HEIGHT ROUNDS
DB LATERAL SQUAT HOPS
DB FRONT SQUAT
DB WIDE GRIP CHEST PRESS
TRACK ALT. REV. LUNGE, NARROW GRIP ROW
BALL CRUNCHES (TRACK)
COMPLEX | 10 reps • 4 mins. WEIGHT / TUBING
DB “W” CURLS
DB REV. WIDE GRIP ROW
DB HAMMER CURLS
TABATA | 15/15 • 4 mins. PERSONAL BEST
HIGH KNEES
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 02
DCT-T: CHEST & TRICEPS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEP
DENSITY | 10 reps • 12 mins. WEIGHT / TUBING / STEP HEIGHT ROUNDS
DB SKATER JUMPS
DB 3/4 SUMO SQUATS
DB TRICEPS KICKBACK (BALL)
TRACK SEATED WIDE GRIP ROW (STEP)
DB CRUNCHES (BALL)
COMPLEX | 10 reps • 4 mins. WEIGHT / TUBING
TRACK OVERHEAD TRICEPS EXT.
TRACK CHEST PRESS
TRACK CHEST FLYS
TABATA | 15/15 • 4 mins. PERSONAL BEST
STEP RUN-UPS
PHASE 1 | WEEK 2 | STIMULATE
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 04
DCT-T: SHOULDERS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEP
DENSITY | 10 reps • 12 mins. WEIGHT / TUBING / STEP HEIGHT ROUNDS
DB SKIER SWINGS
DB CURTSY PULSES
DB 1/2 MOON SHOULDER PRESS
DB BICEPS CURLS
REVERSE BALL CRUNCHES
COMPLEX | 10 reps • 4 mins. WEIGHT / TUBING
DB BACK FLY
DB UPRIGHT ROW
DB NARROW GRIP SHOULDER PRESS
TABATA | 15/15 • 4 mins. PERSONAL BEST
OVER THE TOPS (STEP)
PHASE 1 | WEEK 2 | STIMULATE
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 05
TOTAL BODY TONE
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEP
MOVE REPS WEIGHT / TUBING / STEP HEIGHT
DB "X" ROW LUNGE 8/8
TRACK BICEPS CURL, ROWS 15
SUMO SQUAT, STEP PUSH-UPS 15
TRACK CHEST PRESS, LEG EXT. (STEP) 8/8
DB TWISTING SINGLE ARM PRESS (R)/(L) 15/15
TRACK SHOULDER LAT RAISE (R)/(L) 15/15
DB PLANK KICKBACKS (R)/(L) 15/15
TRACK TRICEPS KICKBACK, TAP BACKS (R)/(L) 8/8
DB SQUAT CURTSY (STEP) (R)/(L) 15/15
DB CHEST FLY, LAT PULLOVER, TRICEPS EXT. 15
LATERAL BEND BALL CRUNCHES (R)/(L) 8/8
DB TWISTING TORCH (BALL) 16
BALL FIRE HYDRANTS 8/8
PHASE 1 | WEEK 2 | STIMULATE
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 01
DCT-T: BACK & BICEPS
TOTAL CONTROL TRACKER
PHASE 1 | WEEK 3 | ACCELERATE
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CORE BALL, STEP
DENSITY | 8 reps • 12 mins. WEIGHT / TUBING / STEP HEIGHT ROUNDS
DB SQUAT JUMPS (STEP)
DB SUITCASE SQUATS (STEP)
PUSH-UPS
STEP WINGED ROW
MODIFIED BALL BOAT POSE, HEEL TAP
COMPLEX | 10 reps • 4 mins. WEIGHT / TUBING
DB "W" CURLS
DB REV. GRIP ROW
DB HAMMER CURLS
DB RENEGADE ROW
TABATA | 20/10 • 4 mins. PERSONAL BEST
HIGH KNEES
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 02
DCT-T: CHEST & TRICEPS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEP
DENSITY | 8 reps • 12 mins. WEIGHT / TUBING / STEP HEIGHT ROUNDS
DB 1/2 SKATERS (STEP)
DB PULSING SUMO CALF RAISES
DB SKULL CRUSHERS, GLUTE BRIDGE
TRACK HI/LO LAT PULLDOWN
BALL LEG LIFTS
COMPLEX | 10 reps • 4 mins. WEIGHT / TUBING
TRACK OVERHEAD TRICEPS EXT.
TRACK CHEST PRESS
TRACK CHEST FLYS
TRACK SQUAT TRICEPS PRESS DOWNS
TABATA | 20/10 • 4 mins. PERSONAL BEST
STEP RUN-UPS
PHASE 1 | WEEK 3 | ACCELERATE
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 04
DCT-T: SHOULDERS
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEP
DENSITY | 8 reps • 12 mins. WEIGHT / TUBING / STEP HEIGHT ROUNDS
DB THROWS
DB CURTSY OFF STEP
DB 1/2 MOON, ALT. PRESS, OPP. ARM HOLD
ISO BICEP CURLS
SCISSOR BALL CRUNCHES
COMPLEX | 10 reps • 4 mins. WEIGHT / TUBING
DB BACK FLY
DB UPRIGHT ROW
DB NARROW GRIP SHOULDER PRESS
DB 90 DEGREE LAT RAISE
TABATA | 20/10 • 4 mins. PERSONAL BEST
OVER THE TOPS (STEP)
PHASE 1 | WEEK 3 | ACCELERATE
© 2020 Beachbody, LLC. All rights reserved.
WORKOUT 05
TOTAL BODY TONE
TOTAL CONTROL TRACKER
DATE:EQUIPMENT | MEDIUM–HEAVY DUMBBELLS, CONTROL TRACK, CORE BALL, STEP
MOVE REPS WEIGHT / TUBING / STEP HEIGHT
DB "X" ROW LUNGE 8/8
TRACK BICEPS CURL, ROWS 15
SUMO SQUAT, STEP PUSH-UPS 15
TRACK CHEST PRESS, LEG EXT. (STEP) 8/8
DB TWISTING SINGLE ARM PRESS (R)/(L) 15/15
TRACK SHOULDER LAT RAISE (R)/(L) 15/15
DB PLANK KICKBACKS (R)/(L) 15/15
TRACK TRICEPS KICKBACK, TAP BACKS (R)/(L) 8/8
DB SQUAT CURTSY (STEP) (R)/(L) 15/15
DB CHEST FLY, LAT PULLOVER, TRICEPS EXT. 15
LATERAL BEND BALL CRUNCHES (R)/(L) 8/8
DB TWISTING TORCH (BALL) 16
BALL FIRE HYDRANTS 15/15
PHASE 1 | WEEK 3 | ACCELERATE
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.
© 2020 Beachbody, LLC. All rights reserved.
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