| Day | 1 - Cardio |
 | 1. Recumbent Bike
| Duration: | 40 Min | Intensity: | 65% | | Notes: | Long slow distance training on day 1. Get some good britney tunes on your iPod and maybe a magazine or two. |
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| Day | 1 - Upper Body |
 | 1. Machine Bench Press(Vertical Press)
| Sets: | 3 | Reps: | 12 | | Notes: | Superset this exercise with the following two exercises. ie. Right after this set jump to lat pulldown and then to arnold press for a total of three circuits (or 'circuit sets') |
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 | 2. Lat Pulldown
| Sets: | 3 | Reps: | 12 | | Notes: | Make sure this weight is heavy enough to just get in 12 reps. This principle is the same throughout your workout. To get a 'better than Britney' bod you need to train as if you had a team of trainers with you. |
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 | 3. Arnold Press
| Sets: | 3 | Reps: | 12 | | Notes: | This is the third circuit exercise of the first circuit set. After this exercise go back to vertical press (NO REST). |
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 | 4. Ball Incline Dumbbell Press
| Sets: | 3 | Reps: | 12 | | Notes: | The first exercise in the second circuit. Complete seated row and abdominals right after you've completed 12 reps. |
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 | 5. Seated Row
| Sets: | 3 | Reps: | 12 | | Notes: | After 12 reps jump to machine military press. |
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 | 6. Machine Military Press (Shoulder Press)
| Sets: | 3 | Reps: | 12 | | Notes: | Jump back to seated row |
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| Day | 2 - Lower Body |
 | 1. Leg Press
| Sets: | 3 | Reps: | 12 | | Notes: | Superset with abdominal crunches and then wait 30 seconds and then do the leg press again until you've completed 3 sets. |
|
 | 2. Step Ups
| Sets: | 3 | Reps: | 12 | | Notes: | Start with no weights but superset this exercise with machine back extension. |
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 | 3. Walking Lunges
| Sets: | 3 | Reps: | 12 | | Notes: | Superset this exercise with oblique side bends. |
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| Day | 3 - Cardio |
 | 1. Rowing Ergometer
| Duration: | 40 Min | Intensity: | 65% | | Notes: | Again, grab some good tunes and start rowing! You need to burn off excess calories to increase your metabolism. |
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| Day | 4 - Cardio |
 | 1. Elliptical or Cross Trainer
| Duration: | 15 Min | Intensity: | 80% | | Notes: | Today is HIIT (High Intensity Interval Training) day. Do 4 sets of 30 seconds hard(80-90% of max intensity)and 90 seconds rest. You may want to do this outside to minimize injury. |
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| Day | 4 - Upper Body |
 | 1. Knee Push Up (Modified Push Up)
| Sets: | 3 | Reps: | 12 | | Notes: | This is 1 of 3 within the circuit. Next up will be bent over row and then dumbbell press on the ball. |
|
 | 2. Bent-over Barbell Rows
| Sets: | 3 | Reps: | 12 | | Notes: | After this set jump to ball press. |
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 | 3. Dumbbell Press or Shoulder Press
| Sets: | 3 | Reps: | 12 | | Notes: | Complete this exercise on an exercise ball and then jump back to pushups to complete the circuit three times. |
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 | 4. Exercise Ball Pushups
| Sets: | 3 | Reps: | 12 | | Notes: | This exercise may be too difficult, if so use a bench instead of a ball. |
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 | 5. Close Grip Pulldowns
| Sets: | 3 | Reps: | 12 | | Notes: | This is the second set of the second circuit set. Follow this up with push press. |
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 | 6. Push Press
| Sets: | 3 | Reps: | 12 | | Notes: | This great compound shoulder exercise will get you a great powerful sexy upper body. Make sure you do this properly, a spotter may be required. |
|
 | 7. Barbell Curls
| Sets: | 3 | Reps: | 12 | | Notes: | This is the third circuit set and should be done with tricep pulldowns |
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 | 8. Tricep Pulldowns
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| Day | 5 - Lower Body |
| 1. Walking Lunges
| Sets: | 3 | Reps: | 12 | | Notes: | Use weights and challenge yourself. Complete this exercise and then do a ball crunches while you're resting your legs for the next set. |
|
 | 2. Front Squats
| Sets: | 3 | Reps: | 12 | | Notes: | Complete back extension on a ball while waiting for the next set. |
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 | 3. Standing Calf Raises
| Sets: | 3 | Reps: | 12 | | Notes: | Complete leg raises either in the roman chair or on the ground after each set of calves. |
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 | 4. Power Clean (Hang Clean)
| Sets: | 3 | Reps: | 12 | | Notes: | Finish your leg day off with a power clean. You may need instruction on how to do this properly. Proper performance is necessary. Try machine crunches with weight after this exercise (while you're waiting for your next set). |
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