8-WEEK

SIMPLE
& SAVAGE
PROGRAM
KET TLEBELLS, BODY WEIGHT, & BANDS

Copyright 2022 @ Fitform x Eric Leija | 1

SIMPLE
& SAVAGE
PROGRAM

TABLE OF CONTENTS

WEEK 1 3

WEEK 2 18

WEEK 3 33

WEEK 4 49

WEEK 5 65

WEEK 6 81

WEEK 7 97

WEEK 8 112

Copyright 2022 @ Fitform x Eric Leija | 2

SIMPLE
& SAVAGE
PROGRAM

WEEK 1
Copyright 2022 @ Fitform x Eric Leija | 3
WEEK 1

DAY #1
(UPPER BODY HYPERTROPHY)

Joint Mobility
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Warm-Up
EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

CNS Prep
EXERCISE REPS

Scapula Pull Ups x10 reps

Knee Pull Plank Push Up x5 to 8 reps

Explosive Band Push (bent over) x10 to 20 reps

Explosive Band Row x10 to 20 reps

Copyright 2022 @ Fitform x Eric Leija | 4

 WORK SET #1
Perform 2 warm up sets of the double kettlebell bench or floor press without
the bands or with lighter weight.

Perform exercises as a circuit, rest 60 seconds in between sets and do the

AMRAP for 2 sets at the end.

Double Kettlebell Bench Banded (alternative: Double Kettlebell Floor Press Banded ) 5
sets x 10 reps use moderate to heavy size kettlebells or add a moderate to heavy resistance
band to the bells you do have, track your weights or which bands you use, write it down.

Band Pull Apart 5 sets x 10 reps Then finish with 1 set of the bench or floor press
with either a lighter set of kettlebells, lighter band or no bands and hit as many reps as
possible. Write down the kettlebell weight that you used and or the bands used, Track the
number of reps you completed, write this number down to keep track!

WORK SET #2
Perform exercises back to back and rest 60 seconds in between sets

Feet Elevated Push Up 3 sets x AMRAP, track the reps you complete in each set. Write it
down!
Band Face Pull (chest level) 3 sets x 10 reps

WORK SET #3
Perform exercises back to back in a circuit, rest 60 seconds in between sets

Pull Ups (use a band for asistance if needed to hit all reps) 4 sets x 8 reps, if you use a
band, write down and keep track of which one you used

Double Kettlebell Bent Over Row 4 sets x 10 reps, track your weights and/or bands
used. Write it down!

Kettlebell Halo 4 sets x 6 reps each direction

Copyright 2022 @ Fitform x Eric Leija | 5

 Finisher
EXERCISE REPS

Banded Standing Tricep

Extensions 4 sets x 15 reps

Kettlebell Band Curl 4 sets x 15 reps

Banded Lateral Raise 4 sets x 15 reps

Decompression
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 6

WEEK 1

DAY #2
(FULL BODY CONDITIONING
(LEG FOCUSED))

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Warm-Up
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x30 seconds

Kettlebell Swing x30 seconds

Alternating Squat x30 seconds

Copyright 2022 @ Fitform x Eric Leija | 7

 WORK SET #1
3 sets, rest 90 seconds in between sets, minimal time in between exercises

Double Kettlebell Push Up to Deadlift x 30 seconds

Drop Lunges x 30 seconds
Accordian Sit Up x 30 seconds

WORK SET #2
3 sets, rest 90 seconds in between sets, minimal time in between exercises

Double Kettlebell Squat to Push Press x 30 seconds

Side Kick Throughs x 30 seconds
Plyo Lunges x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets

Double Kettlebell Deadlift Clean Squat Lateral Lunge x 30 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 8

WEEK 1

DAY #3
( A C T I V E R E COV E R Y / VA R I E T Y DAY )

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
3 sets, rest 30 seconds in between sets

Child’s Pose to Mountain Climber with Reach x 1 minute

Laying Black Burns x 1 minute
Kettlebell Press to Arm Bar x 1 minute each side

Copyright 2022 @ Fitform x Eric Leija | 9

 WORK SET #2
3 sets, rest 30 seconds in between sets

Alternating Front Step x 30 seconds

Periscope Hold x 1 minute
Kettlebell Arm Bar to 1/4 Get Up x 1 minute each side

WORK SET #3
3 sets, rest 30 seconds in between sets

Alternating Front Step Through x 1 minute

Superman Pulse x 1 minute
Hike Clean to Push Press and Windmill, alternating x 1 minute

Decompression
EXERCISE REPS

Twisting Angle Child’s Pose x30 seconds each side

Alternating Arm Thread x1 minute

Alternating Floor Scorpion x1 minute

Standing Spine Roll x1 minute

Copyright 2022 @ Fitform x Eric Leija | 10

WEEK 1

DAY #4
(LOWER BODY HYPERTROPHY)

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Alternating) x40 reps

Monster Walk 10 steps forward & 10 backward

Lateral Steps Alternating x20 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

Copyright 2022 @ Fitform x Eric Leija | 11

 CNS Prep
2 or 3 sets (do as many as you need to feel amped up and ready to go)
EXERCISE REPS

Halo to Lateral Lunge x5 reps each side

Kettlebell Swing 10 to 15 reps

Speed Squat Jumps 10 to 15 reps

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between sets and do the
AMRAP for only 1 set at the end

Kettlebell Bulgarian Split Squat with 4 second eccentric 4 sets x 8 reps each side
Then finish with 1 set of Bodyweight Split Squats for as many reps as possible on
each side. Write this number down to keep track!

WORK SET #2
Perform exercises back to back and rest 60 seconds in between sets

Double Kettlebell RDL 4 sets x 8 to 12 reps

Contralateral Toe Touch 4 sets x 10 reps each side

Copyright 2022 @ Fitform x Eric Leija | 12

 WORK SET #3
Perform exercises back to back in a circuit, rest 60 seconds in between sets

Hanging Leg Raise 3 sets x 10 to 15 reps

Hanging Leg Raise 3 sets x 10 to 15 reps

WORK SET #4
Perform exericses back to back in a circuit, rest 30 seconds in between sets

Banded TKE 3 sets x 12 to 15 reps each side

Banded Laying Leg Curl 3 sets x 12 to 15 reps

WORK SET #5
Perform exercises back to back in a circuit, rest 30 seconds in between sets

Hanging Leg Raise 3 sets x 10 to 15 reps

Bodyweight Calf Raises 3 sets x 12 to 15 reps each side

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 13

WEEK 1

DAY #5
(FULL BODY CONDITIONING (UPPER
BODY FOCUSED))

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Warm-Up
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Crab Reach x30 seconds

Band Pull Apart x30 seconds

Kettlebell Windmill x30 seconds each side

WORK SET #1
3 sets, rest 90 seconds in between sets, minimal time in between exercises

Kettlebell Push Up to Clean and Single Arm Dead Snatch x 30 seconds

Push Ups as Slow as Possible x 30 seconds
Sprinter Sit Ups x 30 seconds

Copyright 2022 @ Fitform x Eric Leija | 14

 WORK SET #2
3 sets, rest 90 seconds in between sets

Double Kettlebell High Pull x 30 seconds

Bodyweight Pull Ups x 30 seconds
Loaded Beast to Push Up x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets

Plank Burpee to Knee Strike x 30 seconds

Decompression
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 15

WEEK 1

DAY #6
(KETTLEBELL POWER AND MOBILITY)

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
5 sets, rest 30 seconds in between sets

Kettlebell Hike Swing (as hard as possible) x 30 seconds

Beast Wave x 1 minute
Swimmer to Scorpion x 1 minute

Copyright 2022 @ Fitform x Eric Leija | 16

 WORK SET #2
3 sets, rest 30 seconds in between sets

Alternating Front Step Through x 30 seconds

Swimmer Push Ups x 30 seconds
Half Get Up to Kneeling Windmill x 1 minute each side

WORK SET #3
3 sets, rest 30 seconds in between sets

Alternating Kettlebell Hike Snatch x 30 seconds

Halo to Cossack Squat x 1 minute
Knee Pull Plank to Upward Dog Press x 1 minute

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Pigeon x60 seconds

Standing Lateral Spine Roll x60 seconds

WEEK 1

DAY #7
( A C T I V E R E COV E R Y / VA R I E T Y DAY / R E ST DAY )

Copyright 2022 @ Fitform x Eric Leija | 17

SIMPLE
& SAVAGE
PROGRAM

WEEK 2
Copyright 2022 @ Fitform x Eric Leija | 18
WEEK 2

DAY #1
(UPPER BODY HYPERTROPHY)

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Band Shoulder Warm Up x 2 sets

EXERCISE REPS

Band Dislocates 10 reps each direction

Band Pull Aparts 20 reps

Band Face Pull (Chest Level) 20 reps

Band Pull Down 20 reps

Copyright 2022 @ Fitform x Eric Leija | 19

 CNS Prep
2 or 3 sets (do as many as you need to feel amped up and ready to go)
EXERCISE REPS

Scapula Pull Ups x10 reps

Knee Pull Plank Push Up x5 to 8 reps

Explosive Band Push (bent over) x10 to 20 reps

Explosive Band Row x10 to 20 reps

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between sets and do the
AMRAP for 2 sets at the end.

Perform 2 warm up sets of the double kettlebell bench or floor press without
the bands or with lighter weight.

Double Kettlebell Bench Banded (alternative: Double Kettlebell Floor Press Banded ) 5
sets x 8 reps use a tougher resistance band or a heavier set of kettlebells than last week,
track your weight or which bands you use, write it down.

Band Pull Apart 5 sets x 10 reps

Then finish with 2 sets of the bench or floor press with either a lighter set of kettlebells, lighter
band or no bands and hit as many reps as possible. Try and beat last weeks reps in set 1
or both! Write these numbers down to keep track!

WORK SET #2
Perform exercises back to back and rest 60 seconds in between sets

Feet Elevated Push Up 3 sets x AMRAP, Try to beat last weeks reps, track the reps you
complete in each set. Write it down!
Band Face Pull (chest level) 3 sets x 10 reps

Copyright 2022 @ Fitform x Eric Leija | 20

 WORK SET #3
Perform exericses back to back in a circuit, rest 60 seconds in between sets

Pull Ups (use a band for asistance if needed to hit all reps) 4 sets x 10 reps, if you use a
band, write down and keep track of which one you used
Double Kettlebell Bent Over Row 4 sets x 12 reps track your weights and/or bands
used. Write it down!
Kettlebell Halo 4 sets x 8 reps each direction

WORK SET #4
Work Set 4: Perform exercises back to back in a circuit, rest 30 seconds in between sets

Banded Standing Tricep Extension 4 sets x 20 reps

Kettlebell Band Curl 4 sets x 20 reps
Banded Lateral Raise 4 sets x 20 reps

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 21

WEEK 2

DAY #2
(FULL BODY CONDITIONING
(LEG FOCUSED))

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x30 seconds

Kettlebell Swing x30 seconds

Alternating Squat x30 seconds

Copyright 2022 @ Fitform x Eric Leija | 22

 WORK SET #1
4 sets, rest 90 seconds in between sets, minimal time in between exercises

Double Kettlebell Push Up to Deadlift x 30 seconds

Drop Lunges x 30 seconds
Accordian Sit Up x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Double Kettlebell Squat to Push Press x 30 seconds

Side Kick Throughs x 30 seconds
Plyo Lunges x 30 seconds

WORK SET #3
8 sets, rest 30 seconds in between sets

Double Kettlebell Deadlift Clean Squat Lateral Lunge x 30 seconds

Decompression
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 23

WEEK 2

DAY #3
( A C T I V E R E COV E R Y / VA R I E T Y DAY )

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
3 sets, rest 30 seconds in between sets

Child’s Pose to Mountain Climber with Reach x 1 minute

Laying Black Burns x 1 minute
Kettlebell Press to Arm Bar x 1 minute each side

Copyright 2022 @ Fitform x Eric Leija | 24

 WORK SET #2
3 sets, rest 30 seconds in between sets

Alternating Front Step x 30 seconds

Periscope Hold x 1 minute
Kettlebell Arm Bar to 1/4 Get Up x 1 minute each side

WORK SET #3
3 sets, rest 30 seconds in between sets

Alternating Front Step Through x 1 minute

Superman Pulse x 1 minute
Hike Clean to Push Press and Windmill, alternating x 1 minute

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Twisting Angle Child’s Pose x30 seconds each side

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Standing Spine Roll x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 25

WEEK 2

DAY #4
(LOWER BODY HYPERTROPHY)

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Alternating) x40 reps

Monster Walk x10 steps forward & backward

Lateral Steps Alternating x20 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

Copyright 2022 @ Fitform x Eric Leija | 26

 CNS Prep
2 or 3 sets (do as many as you need to feel amped up and ready to go)
EXERCISE REPS

Halo to Lateral Lunge x5 reps each side

Kettlebell Swing x10 to 15 reps

Speed Squat Jumps x10 to 15 reps

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between sets and do the
AMRAP for only 1 set at the end.

Perform 2 warm up sets of the bulgarian split squats with lighter weight or with
just bodyweight.

Kettlebell Bulgarian Split Squat with 4 second eccentric 5 sets x 6 reps each side, use
heavier kettlebells or tougher resistance bands from last week. Track your weights and/or bands
used. Write it down!
Then finish with 2 sets of Bodyweight Split Squats for as many reps as possible on
each side. Try and beat your reps from last week in set 1 or both! Write these numbers down to
keep track!

WORK SET #2
Perform exercises back to back and rest 60 seconds in between sets

Double Kettlebell RDL 4 sets x 6 to 8 reps, use heavier kettlebells than last week and/or
add a resistance band. Track your weights and bands used.
Contralateral Toe Touch 4 sets x 10 reps each side

Copyright 2022 @ Fitform x Eric Leija | 27

 WORK SET #3
Perform exercises back to back in a circuit, rest 60 seconds in between sets

Double Kettlebell Front Squat 3 sets x 8 to 12 reps, use heavier kettlebells than last week
and/or add a resistance band. Track your weights and bands used.
Hip Circle Glute Bridge 3 sets x 10 reps

WORK SET #4
Perform exercises back to back in a circuit, rest 30 seconds in between sets

Banded TKE 3 sets x 15 to 20 reps each side

Banded Laying Leg Curl 3 sets x 15 to 20 reps

WORK SET #5
Perform exercises back to back in a circuit, rest 30 seconds in between sets

Hanging Leg Raise 3 sets x 10 to 15 reps

Bodyweight Calf Raises 3 sets x 12 to 15 reps each side

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 28

WEEK 2

DAY #5
(FULL BODY CONDITIONING (UPPER
BODY FOCUSED))

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Crab Reach x30 seconds

Band Pull Apart x30 seconds

Kettlebell Windmill x30 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 29

 WORK SET #1
4 sets, rest 90 seconds in between sets, minimal time in between exercises

Kettlebell Push Up to Clean and Single Arm Dead Snatch x 30 seconds

Push Ups as Slow as Possible x 30 seconds
Sprinter Sit Ups x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Double Kettlebell High Pull x 30 seconds

Bodyweight Pull Ups x 30 seconds
Loaded Beast to Push Up x 30 seconds

WORK SET #3
8 sets, rest 30 seconds in between sets

Plank Burpee to Knee Strike x 30 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 30

WEEK 2

DAY #6
(KETTLEBELL POWER AND MOBILITY)

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
5 sets, rest 30 seconds in between sets

Kettlebell Hike Swing (as hard as possible) x 30 seconds

Beast Wave x 1 minute
Swimmer to Scorpion x 1 minute

Copyright 2022 @ Fitform x Eric Leija | 31

 WORK SET #2
5 sets, rest 30 seconds in between sets

Alternating Front Step Through x 30 seconds

Swimmer Push Ups x 30 seconds
Half Get Up to Kneeling Windmill x 1 minute each side

WORK SET #3
3 sets, rest 30 seconds in between sets

Alternating Kettlebell Hike Snatch x 30 seconds

Halo to Cossack Squat x 1 minute
Knee Pull Plank to Upward Dog Press x 1 minute

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Pigeon x60 seconds

Standing Lateral Spine Roll x60 seconds

WEEK 2

DAY #7
( A C T I V E R E COV E R Y / VA R I E T Y DAY / R E ST DAY )

Copyright 2022 @ Fitform x Eric Leija | 32

SIMPLE
& SAVAGE
PROGRAM

WEEK 3
Copyright 2022 @ Fitform x Eric Leija | 33
WEEK 3

DAY #1
(UPPER BODY HYPERTROPHY)

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up x 1 set

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x10 each side

Band Face Pull (High Level) x20 reps

Wide Pull Downs x20 reps

Copyright 2022 @ Fitform x Eric Leija | 34

 CNS Prep
2 or 3 sets (do as many as you need to feel amped up and ready to go)
EXERCISE REPS

Hanging Knee Tuck Isometric x20 seconds

Dive Bomber Push Ups x5 reps

Double Kettlebell Clean x5 reps

Double Kettlebell Clean x15 reps

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between sets and do the AMRAP for
1 set at the end.

Perform 2 warm up sets of the double kettlebell bench or floor press without the bands
or with lighter weight

Kettlebell Bench Press with 4 Second Eccentric (alternative: Double Kettlebell Floor
Press with 4 second eccentric) 5 sets x 8 reps use the same weight or resistance bands as
last week. Track your weights and resistance bands used. Write it down!
Band Face Pull (chest level) 6 sets x 10 reps
Then finish with 1 set of the bench or floor press (no 4 second eccentric, just regular presses)
with either a lighter set of kettlebells, lighter band or no bands and hit as many reps as
possible. Track your reps. Write this number down to keep track!

WORK SET #2
Perform exercises back to back and rest 60 seconds in between sets

Banded Standing Pec Fly 3 sets x 15 reps

Push Ups on Kettlebells 3 sets x 12 reps

Copyright 2022 @ Fitform x Eric Leija | 35

 WORK SET #3
Perform exercises back to back in a circuit, rest 60 seconds in between sets

Wide Grip Pull Ups (use a band for asistance if needed to hit all reps) 4 sets x 8 reps, if
you use a band, write down and keep track of which one you used
Kettlebell Split Stance Hand Supported Row 4 sets x 10 reps each side
Banded Bent Over Reverse Fly 4 sets x 15 reps

WORK SET #4
Perform exercises ack to back in a circuit, rest 30 seconds in between sets

Banded CJ Tricep Extensions 4 sets x 25 reps

Banded Hammer Curl 4 sets x 25 reps

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 36

WEEK 3

DAY #2
(FULL BODY CONDITIONING
(LEG FOCUSED))

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction, each side

Tai Chi Lunge Twist x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Lateral Traveling Ape x60 seconds

Alternating Swing x30 seconds

Squat Hold Jump x30 seconds

Copyright 2022 @ Fitform x Eric Leija | 37

 WORK SET #1
3 sets, rest 90 seconds in between sets, minimal time in between exercises

Kettlebell Goblet Drop Lunges x 30 seconds

Alternating Front Step x 30 seconds
Kettlebell Atomic Crunch x 30 seconds

WORK SET #2
3 sets, rest 90 seconds in between sets

Double Kettlebell Deadlift to Clean and Reverse Lunge x 30 seconds

Skater Jumps x 30 seconds
Hanging Knee Tuck x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets

Explosive Deadlift to Clean and Squat x 30 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 38

WEEK 3

DAY #3
( A C T I V E R E COV E R Y / VA R I E T Y DAY )

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Tai Chi Lunge Twist x10 each direction

WORK SET #1
3 sets, rest 30 seconds in between sets

Ankle Roll Lunge x 60 seconds

Ape Reaches x 60 seconds
Arm Screws x 60 seconds

Copyright 2022 @ Fitform x Eric Leija | 39

 WORK SET #2
3 sets, rest 30 seconds in between sets

Lateral Ape Reach to Crawl x 60 seconds

Beast Wave x 60 seconds
Alternating Arm Thread x 60 seconds

WORK SET #3
3 sets, rest 30 seconds in between sets

Squat to Crab Reach x 60 seconds

Beast Reach x 60 seconds
Lateral Reaches x 60 seconds

Decompression
Perform 1 round of every exercise back to back
EXERCISE REPS

Alternating Shoulder Drop x60 seconds

Child’s Pose Arm Rotations x60 seconds

Alternating Floor Pigeon x60 seconds

Shinbox Switch to Twist x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 40

WEEK 3

DAY #4
(LOWER BODY HYPERTROPHY)
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Tai Chi Lunge Twist x10 each direction

Band Hip Warm Up x 1 set

EXERCISE REPS

Hip Circle In and Outs x20 each side

Hip Circle Back and Forths x20 each side

Monster Walk x10 steps forward & backward

Hip Circle Step Out Squat x10 each side

CNS Prep Circuit

3 sets, minimal rest in between sets
EXERCISE REPS

Single kettlebell clean to lateral lunge x5 reps each side

Single Rack Squat x5 reps each side

Kettlebell Swing x10 to 15 reps

Copyright 2022 @ Fitform x Eric Leija | 41

 WORK SET #1
Rest 60 seconds in between sets and do the AMRAP for 1 set at the end

Double Kettlebell Front Squats 5 sets x 8 reps, use a heavy set of kettlebells or use a
Moderate/ Heavy band to add resistance.
Then finish with 1 set of the double Kettlebell Front Squats with either a lighter set
of kettlebells, lighter band or no bands and hit as many reps as possible. Write down the
kettlebell weights that you used and/or the bands used, Track the number of reps you
completed, write this number down to keep track!

WORK SET #2
Perform exercises back to back then rest 60 seconds in between sets

Double Kettlebell RDL with 4 sec eccentric: 4 sets x 8 reps, go heavy or add resistance
bands for more resistance
Hollow Holds: 4 sets x 20 seconds, no rest

WORK SET #3
Perform exercises back to back then rest 30 seconds in between sets

KB Front Racked Reverse Lunge: 3 sets x 8 reps each leg

Banded Seated Hip Abduction: 3 sets x 15 reps, no rest

WORK SET #4
Perform exercises back to back then rest 30 seconds in between sets

Halo to Lateral Lunge: 3 sets x 8 reps each leg

Hanging Knee Tuck Hold: 3 sets x 20 seconds
Single Kettlebell Single Leg Calf Raises 3 sets x 12 to 15 reps each side

Copyright 2022 @ Fitform x Eric Leija | 42

 Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 43

WEEK 3

DAY #5
(FULL BODY CONDITIONING
(UPPER BODY FOCUSED))

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Band Front to Back Pull Overs x30 seconds

Band Face Pull (chest level) x30 seconds

Kettlebell Halo, alternating x30 seconds

Alternating Squat to Crab Reach x30 seconds

Copyright 2022 @ Fitform x Eric Leija | 44

 WORK SET #1
3 sets, rest 60 seconds in between sets

Double Kettlebell Push Press x 30 seconds

Wide Grip Pull Ups x 30 seconds
Side Kick Through to Push Up x 30 seconds

WORK SET #2
3 sets, rest 90 seconds in between sets

Double kettlebell Clean to Squat x 30 seconds

Kettlebell Swing x 30 seconds
Triangle Push Up x 30 seconds

WORK SET #3
6 sets, rest 20 seconds in between sets

Double Kettlebell Clean, Clean to Thruster, Push Press x 40 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 45

WEEK 3

DAY #6
(KETTLEBELL POWER AND MOBILITY)

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
3 sets, rest 30 seconds in between sets

Hinge Jump to Lunge x 30 seconds

Childs Pose to Mountain Climber x 1 minute
Alternating Arm Thread x 1 minute

Copyright 2022 @ Fitform x Eric Leija | 46

 WORK SET #2
3 sets, rest 30 seconds in between sets

Plyo Push Ups x 20 seconds

Shoulder Drop to Alternating Arm Thread x 1 minute
Ankle Rolls x 1 minute

WORK SET #3
3 sets, rest 30 seconds in between sets

Front Step Throughs x 30 seconds

Shoulder Drop to Arm Thread x 5 reps each side
Standing Arm Screws x 10 each side

WORK SET #4
10 sets, rest 30 seconds in between sets

3 Push Ups to 10 yard acceleration sprint x 1 rep

Copyright 2022 @ Fitform x Eric Leija | 47

 Decompression
Perform 1 round of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave to Mountain Climber x60 seconds

Shinbox Switch to Reach x60 seconds

Alternating Floor Pigeon x60 seconds

Standing Lateral Spine Roll x60 seconds

WEEK 3

DAY #7
( A C T I V E R E COV E R Y / VA R I E T Y DAY / R E ST DAY )

Copyright 2022 @ Fitform x Eric Leija | 48

SIMPLE
& SAVAGE
PROGRAM

WEEK 4
Copyright 2022 @ Fitform x Eric Leija | 49
WEEK 4

DAY #1
(UPPER BODY HYPERTROPHY)

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up x 1 set

EXERCISE REPS

Twisting Band Dislocates x10 reps each direction

Sword Pulls x10 reps each side

Band Face Pull (High Level) x20 reps

Alternating Squat to Crab Reach x20 reps

Copyright 2022 @ Fitform x Eric Leija | 50

 CNS Prep
2 or 3 sets (do as many as you need to feel amped up and ready to go)
EXERCISE REPS

Hanging Knee Tuck Isometric x20 seconds

Dive Bomber Push Ups x5 reps

Double Kettlebell Clean x5 reps

Seal Jacks x10 to 15 reps

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between sets and do the
AMRAP for 1 set at the end

Perform 2 warm up sets of the double kettlebell bench or floor press without
the bands or with lighter weight

Kettlebell Bench Press with 4 Second Eccentric (alternative: Double Kettlebell Floor
Press with 4 second eccentric) 6 sets x 6 reps use a tougher resistance band or a heavier set
of kettlebells than last week, track your weight or which bands you use, write it down.
Band Face Pull (chest level) 6 sets x 10 reps
Then finish with 2 sets of the bench or floor press (no 4 second eccentric, just regular presses)
with either a lighter set of kettlebells, lighter band or no bands and hit as many reps as possible.
Try and beat last weeks reps in set 1 or both! Write these numbers down to keep track!

WORK SET #2
Perform exercises back to back and rest 60 seconds in between sets

Banded Standing Pec Fly 3 sets x 20 reps

Push Ups on Kettlebells 3 sets x 15 reps (perform knee push ups if necessary)

Copyright 2022 @ Fitform x Eric Leija | 51

 WORK SET #3
Perform exercises back to back in a circuit, rest 60 seconds in between sets
Wide Grip Pull Ups (use a band for asistance if needed to hit all reps) 4 sets x 10 reps, if
you use a band, write down and keep track of which one you used.
Kettlebell Split Stance Hand Supported Row 4 sets x 12 reps each side
Banded Bent Over Reverse Fly 4 sets x 20 reps

WORK SET #4
Perform exercises back to back in a circuit, rest 30 seconds in between sets

Banded CJ Tricep Extensions 4 sets x 25 reps

Banded Hammer Curl 4 sets x 25 reps

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 52

WEEK 4

DAY #2
(FULL BODY CONDITIONING
(LEG FOCUSED))

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction, each side

Tai Chi Lunge Twist x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Lateral Traveling Ape x60 seconds

Alternating Swing x30 seconds

Squat Hold Jump x30 seconds

Copyright 2022 @ Fitform x Eric Leija | 53

 WORK SET #1
4 sets, rest 90 seconds in between sets, minimal time in between exercises

Kettlebell Goblet Drop Lunges x 30 seconds

Alternating Front Step x 30 seconds
Kettlebell Atomic Crunch x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Double Kettlebell Deadlift to Clean and Reverse Lunge x 30 seconds

Skater Jumps x 30 seconds
Hanging Knee Tuck x 30 seconds

WORK SET #3
8 sets, rest 30 seconds in between sets

Explosive Deadlift to Clean and Squat x 30 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 54

WEEK 4

DAY #3
( A C T I V E R E COV E R Y / VA R I E T Y DAY )

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Tai Chi Lunge Twist x10 each direction

WORK SET #1
3 sets, rest 30 seconds in between sets

Ankle Roll Lunge x 60 seconds

Ape Reaches x 60 seconds
Arm Screws x 60 seconds

Copyright 2022 @ Fitform x Eric Leija | 55

 WORK SET #2
3 sets, rest 30 seconds in between sets

Lateral Ape Reach to Crawl x 60 seconds

Beast Wave x 60 seconds
Alternating Arm Thread x 60 seconds

WORK SET #3
3 sets, rest 30 seconds in between sets

Squat to Crab Reach x 60 seconds

Beast Reach x 60 seconds
Lateral Reaches x 60 seconds

Decompression
Perform 1 round of every exercise back to back
EXERCISE REPS

Alternating Shoulder Drop x60 seconds

Child’s Pose Arm Rotations x60 seconds

Alternating Floor Pigeon x60 seconds

Shinbox Switch to Twist x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 56

WEEK 4

DAY #4
(LOWER BODY HYPERTROPHY)

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction, each side

Tai Chi Lunge Twist x10 each direction

Band Hip Warm Up x 1 set

EXERCISE REPS

Hip Circle In and Outs x20 each side

Hip Circle Back and Forths x20 each side

Monster Walk x10 steps forward & backward

Hip Circle Step Out Squat x10 each side

Copyright 2022 @ Fitform x Eric Leija | 57

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Single kettlebell clean to lateral lunge x5 each side

Single Rack Squat x5 each side

Kettlebell Swing x10 to 15 reps

WORK SET #1
Rest 60 seconds in between sets and do the AMRAP for 1 set at the end

Double Kettlebell Front Squats 6 sets x 6 reps, use a heavier set of kettlebells or tougher
resistance band from last week.
Then finish with 2 sets of the Double Kettlebell Front Squats with either a lighter set
of kettlebells, lighter band or no bands and hit as many reps as possible. Write down the
kettlebell weights that you used and/or the bands used. Try and beat last weeks reps in set 1
or both! Write these numbers down to keep track!

WORK SET #2
Perform exercises back to back then rest 60 seconds in between sets

Double Kettlebell RDL with 4 sec eccentric: 4 sets x 6 reps, use a heavier set of kettlebells or
tougher resistance band from last week.
Hollow Holds: 4 sets x 30 seconds, no rest

Copyright 2022 @ Fitform x Eric Leija | 58

 WORK SET #3
Perform exercises back to back then rest 30 seconds in between sets

KB Front Racked Reverse Lunge: 3 sets x 12 reps each leg

Banded Seated Hip Abduction: 3 sets x 20 reps, no rest

WORK SET #4
Perform exercises back to back then rest 30 seconds in between sets

Halo to Lateral Lunge: 3 sets x 6 reps each leg

Hanging Knee Tuck Hold: 3 sets x 30 seconds
Single Kettlebell Single Leg Calf Raises 3 sets x 12 to 15 reps each side

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 59

WEEK 4

DAY #5
(FULL BODY CONDITIONING
(UPPER BODY FOCUSED))

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Band Front to Back Pull Overs x30 seconds

Band Face Pull (chest level) x30 seconds

Kettlebell Halo, alternating x30 seconds

Alternating Squat to Crab Reach x30 seconds

Copyright 2022 @ Fitform x Eric Leija | 60

 WORK SET #1
4 sets, rest 60 seconds in between sets

Double Kettlebell Push Press x 30 seconds

Wide Grip Pull Ups x 30 seconds
Side Kick Through to Push Up x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Double kettlebell Clean to Squat x 30 seconds

Kettlebell Swing x 30 seconds
Triangle Push Up x 30 seconds

WORK SET #3
8 sets, rest 20 seconds in between sets

Double Kettlebell Clean, Clean to Thruster, Push Press x 40 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 61

WEEK 4

DAY #6
( A C T I V E R E COV E R Y / VA R I E T Y DAY )

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
3 sets, rest 30 seconds in between sets

Hinge Jump to Lunge x 30 seconds

Childs Pose to Mountain Climber x 1 minute
Alternating Arm Thread x 1 minute

Copyright 2022 @ Fitform x Eric Leija | 62

 WORK SET #2
3 sets, rest 30 seconds in between sets

Plyo Push Ups x 20 seconds

Shoulder Drop to Alternating Arm Thread x 1 minute
Ankle Rolls x 1 minute

WORK SET #3
3 sets, rest 30 seconds in between sets

Front Step Throughs x 30 seconds

Shoulder Drop to Arm Thread x 5 reps each side
Standing Arm Screws x 10 reps each side

WORK SET #4
10 sets, rest 30 seconds in between sets

3 Push Ups to 10 yard acceleration sprint x 1 rep

Decompression
Perform 1 round of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave to Mountain Climber x60 seconds

Shinbox Switch to Reach x60 seconds

Alternating Floor Pigeon x60 seconds

Standing Lateral Spine Roll x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 63

WEEK 4

DAY #7
( A C T I V E R E COV E R Y / VA R I E T Y DAY /
R E ST DAY )

Copyright 2022 @ Fitform x Eric Leija | 64

SIMPLE
& SAVAGE
PROGRAM

WEEK 5
Copyright 2022 @ Fitform x Eric Leija | 65
WEEK 5

DAY #1
(UPPER BODY HYPERTROPHY)

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x10 each direction

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Hip Warm Up x 1 set

EXERCISE REPS

Band Dislocates with Wrap Around x10 reps each direction

Band Star Pull Aparts x20 reps

Band Face Pull (Eye Level) x20 reps

Explosive Pull Down x20 reps

Copyright 2022 @ Fitform x Eric Leija | 66

 CNS Prep Circuit
2 or 3 sets (do as many as you need to feel amped up and ready to go)
EXERCISE REPS

Alternating Front Step x5 reps each side

Double Kettlebell Row to Clean and Press x3 reps

Plyo Push Ups x3 to 5 reps

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between set

KB Incline Bench Press 5 sets x 6 reps, w/ 3sec isometric, heavy but leave 1-2 reps in the
tank (or use a Heavy/Moderate band) Track your weights and or bands used.

WORK SET #2
Perform exercises back to back, rest 60 seconds in between sets

KB Close Grip Push Ups 3 sets x Max Reps, record your reps for all three sets.
Banded Y Press: 3 sets x 8 reps

WORK SET #3
Perform exercises back to back, rest 60 seconds in between sets

Double Kettlebell Gorilla Row 4 sets x 10 reps, go heavy or add a band for more
resistance. Track your weights or bands used and write it down.
Wide Grip Pull Ups: 4 sets x 12 reps, add assistance if needed
Banded Straight Arm Pull Down with 3 second isometric 4 sets x 8 reps

Copyright 2022 @ Fitform x Eric Leija | 67

 WORK SET #4
Perform exercises back to back, no rest in between sets

Banded Lateral Raise to Horizontal Flexion 4 sets x 12 to 15 reps

Standing Banded Curl: 4 sets x 15 reps
Banded Tate Press: 4 sets x 15 reps

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 68

WEEK 5

DAY #2
(FULL BODY CONDITIONING
(LEG FOCUSED))

Lower Body Joint Mobility x 1 set

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Spine Glide x10 each direction

Thoracic Glides x30 seconds

Lateral Reaches x30 seconds

Overhead Arm Circles x30 seconds each direction

Global Neck Stretch x30 seconds each direction

Knee Circles x30 seconds each direction

Ankle Rolls x30 second

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Beast Wave x45 seconds

15 seconds rest

Reverse Lunge to Thoracic Rotation x45 seconds

15 seconds rest

Alternating Squat x45 seconds

Copyright 2022 @ Fitform x Eric Leija | 69

 WORK SET #1
4 sets, rest 60 seconds in between sets

Double Kettlebell Outside the Legs Swings x 40 seconds

Rest 20 seconds
Speed Squat Jumps x 40 seconds
Rest 20 seconds
Kettlebell Goblet Squats x 40 seconds
Rest 20 seconds
Shuffle and Lunge x 40 seconds

WORK SET #2
4 sets, rest 60 seconds in between sets

Double Kettlebell Front Racked Walking Lunges x 40 seconds

Rest 20 seconds
Alternating Front Step x 40 seconds
Rest 20 seconds
Double Kettlebell Deadlift x 40 seconds
Rest 20 seconds
Drop Lunges x 40 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Alternating Pigeon x60 seconds

Pigeon Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 70

WEEK 5

DAY #3
( A C T I V E R E COV E R Y / VA R I E T Y DAY )

Full Body Joint Mobility x 1 set

EXERCISE REPS

Ankle Circles x10 each direction, both feet

Knee Circles x10 each direction

Big Hip Circles x10 each direction

Lateral Reaches x10 each direction

Global Neck Stretch x10 each direction

WORK SET #1
3 sets rest 30 seconds in between sets

Laying Black Burns x 45 seconds

Alternating Floor Scorpion x 45 seconds
Crab to Table Top x 45 seconds

WORK SET #2
3 sets rest 30 seconds in between sets

Alternating Shoulder Drop x 45 seconds

Beast wave x 45 seconds
L-Sit to Table Top x 45 seconds

Copyright 2022 @ Fitform x Eric Leija | 71

 WORK SET #3
3 sets, rest 30 seconds in between sets

Standing Arm Screws x 45 seconds

Loaded Beast to Extended Leg Stretch x 45 seconds
Alternating Crab Reach x 45 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Shinbox Switch to Twist x60 seconds

Standing Lateral Spine Roll x60 seconds

Standing Gunslingers x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 72

WEEK 5

DAY #4
(LOWER BODY HYPERTROPHY)

Lower Body Joint Mobility x 1 set

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Spine Glide x10 each direction

Thoracic Glides x30 seconds

Lateral Reaches x30 seconds

Overhead Arm Circles x30 seconds each direction

Global Neck Stretch x30 seconds each direction

Knee Circles x30 seconds each direction

Ankle Rolls x30 seconds

Band Hip Warm Up x 1 set

EXERCISE REPS

Hip Circle Wing (Alternating) x40 reps

Hip Circle Knee x20 reps each side

Lateral Steps Alternating x20 reps

Hip Circle Squats x10 reps

Hip Thrust with Band Hip Abduction x10 reps

Copyright 2022 @ Fitform x Eric Leija | 73

 CNS Prep
2 to 3 sets, minimal rest in between sets
EXERCISE REPS

Double Kettlebell Deadlift x5 reps

Double Kettlebell Front Squat x5 reps

Kettlebell Swing x10 reps

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between set

KB Bulgarian Split Squats 4 sets x 6 reps each leg, 3sec isometric at bottom, use a
heavy set of kettlebells or add resistance bands. Record your weights or bands used.

WORK SET #2
Perform exercises as a circuit, rest 60 seconds in between sets

KB Goblet Squats: 3 sets x 15 reps

Feet Elevated Hip Thrusts: 3 sets x 15 reps

WORK SET #3
Perform exercises as a circuit, rest 30 seconds in between sets

Banded Seated Hip Abductions: 3 sets x 15 reps

Banded Spanish Squats: 3 sets x 15 reps
Hanging Straight Leg Raise 3 sets x 15 reps

Copyright 2022 @ Fitform x Eric Leija | 74

 WORK SET #4
Perform exercises as a circuit, rest 30 seconds in between sets

Banded Seated Single Leg Curls: 3 sets x 12 reps each leg

Banded Deadbug Hollow Hold: 3 sets x 20 seconds
Supine Contralateral Toe Touch: 3 sets x 10 reps each side, no rest

WORK SET #5
(optional)

Bodyweight Calf Raises 3 sets x 12 to 15 reps each side

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Alternating Pigeon x60 seconds

Pigeon Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 75

WEEK 5

DAY #5
(FULL BODY CONDITIONING
(UPPER BODY FOCUSED))

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x10 reps

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Band Face Pull x45 seconds

15 seconds rest

Alternating Thoracic Bridge x45 seconds

15 seconds rest

Halo to Single Arm Press and Windmill x45 seconds

Copyright 2022 @ Fitform x Eric Leija | 76

 WORK SET #1
4 sets, rest 60 seconds in between sets

Double Kettlebell Push Press x 40 seconds

Rest 20 seconds
Sprinter Sit Ups x 40 seconds
Rest 20 seconds
Double Kettlebell Clean x 40 seconds
Rest 20 seconds
Forearm Plank Reaches x 40 seconds

WORK SET #2
4 sets, rest 60 seconds in between sets

Push Ups on Kettlebells x 40 seconds

Rest 20 seconds
Kettlebell Atomic Crunch x 40 seconds
Rest 20 seconds
Wide Grip Pull Ups x 40 seconds
Rest 20 seconds
Kettlebell Swing x 40 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 77

WEEK 5

DAY #6
(KETTLEBELL POWER AND MOBILITY)

Lower Body Joint Mobility x 1 set

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction, each side

Tai Chi Lunge Twist x10 each direction

Band Hip Warm Up x 1 set

3 Sets, rest 30 seconds in between sets
EXERCISE REPS

Shinbox Switch to Hip Extension x60 seconds

Laying Black Burns x60 seconds

Hollow Body Rock x60 seconds

Squat Jump Hold x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 78

 WORK SET #1
3 sets, rest 30 seconds in between sets

Kettlebell Hike Swing x 30 seconds

Childs Pose to Mountain Climber and Forward Reach x 60 seconds
Overhead Hinge and Squat x 30 seconds

WORK SET #2
3 sets, rest 30 seconds in between sets

Plyo Push Ups x 20 seconds

Alternating Shoulder Drop x 60 seconds
Standing Arm Screws x 30 seconds

WORK SET #3
3 sets, rest 30 seconds in between sets

Kettlebell Swing Snatch x 60 seconds (30 seconds each side)

Beast Wave x 60 seconds
Alternating Thoracic Bridge x 30 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Shinbox Switch With Twist x60 seconds

Lateral Spine Roll x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 79

WEEK 5

DAY #7
( A C T I V E R E COV E R Y / VA R I E T Y DAY /
R E ST DAY )

Copyright 2022 @ Fitform x Eric Leija | 80

SIMPLE
& SAVAGE
PROGRAM

WEEK 6
Copyright 2022 @ Fitform x Eric Leija | 81
WEEK 6

DAY #1
(UPPER BODY HYPERTROPHY)

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x10 each direction

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Hip Warm Up x 1 set

EXERCISE REPS

Band Dislocates with Wrap Around x10 reps each direction

Band Star Pull Aparts x20 reps

Band Face Pull (Eye Level) x20 reps

Explosive Pull Down x20 reps

Copyright 2022 @ Fitform x Eric Leija | 82

 CNS Prep Circuit
2 or 3 sets (do as many as you need to feel amped up and ready to go)
EXERCISE REPS

Alternating Front Step x5 reps each side

Double Kettlebell Row to Clean and Press x3 reps

Plyo Push Ups x3 to 5 reps

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between set

KB Incline Bench Press 6 sets x 6 reps, w/ 3sec isometric, heavy but leave 1-2 reps in the
tank (or use a Heavy/Moderate band) Track your weights and or bands used.

WORK SET #2
Perform exercises back to back, rest 60 seconds in between sets

KB Close Grip Push Ups 3 sets x Max Reps, try and beat your scores from last week.
record your reps for all three sets.
Banded Y Press: 3 sets x 8 reps

WORK SET #3
Perform exercises back to back, rest 60 seconds in between sets

Double Kettlebell Gorilla Row 4 sets x 8 reps, go heavier or add a tougher from last
week. Track your weights or bands used and write it down.
Wide Grip Pull Ups: 4 sets x 10 reps, add assistance if needed
Banded Straight Arm Pull Down with 3 second isometric 4 sets x 10 reps

Copyright 2022 @ Fitform x Eric Leija | 83

 WORK SET #4
Perform exercises back to back, no rest in between sets

Banded Lateral Raise to Horizontal Flexion 4 sets x 15 to 20 reps

Standing Banded Curl: 4 sets x 20 reps
Banded Tate Press: 4 sets x 20 reps

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 84

WEEK 6

DAY #2
(FULL BODY CONDITIONING
(LEG FOCUSED))

Lower Body Joint Mobility x 1 set

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Spine Glide x10 each direction

Thoracic Glides x30 seconds

Lateral Reaches x30 seconds

Overhead Arm Circles x30 seconds each direction

Global Neck Stretch x30 seconds each direction

Knee Circles x30 seconds each direction

Ankle Rolls x30 seconds

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Beast Wave x30 seconds

15 seconds rest

Reverse Lunge to Thoracic Rotation x45 seconds

15 seconds rest

Alternating Squat x45 seconds

Copyright 2022 @ Fitform x Eric Leija | 85

 WORK SET #1
5 sets, rest 60 seconds in between sets

Double Kettlebell Outside the Legs Swings x 40 seconds

Rest 20 seconds
Speed Squat Jumps x 40 seconds
Rest 20 seconds
Kettlebell Goblet Squats x 40 seconds
Rest 20 seconds
Shuffle and Lunge x 40 seconds

WORK SET #2
5 sets, rest 60 seconds in between sets

Double Kettlebell Front Racked Walking Lunges x 40 seconds

Rest 20 seconds
Alternating Front Step x 40 seconds
Rest 20 seconds
Double Kettlebell Deadlift x 40 seconds
Rest 20 seconds
Drop Lunges x 40 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Alternating Pigeon x60 seconds

Pigeon Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 86

WEEK 6

DAY #3
( A C T I V E R E COV E R Y / VA R I E T Y DAY )

Full Body Joint Mobility x 1 set

EXERCISE REPS

Ankle Circles x10 each direction, both feet

Knee Circles x10 each direction

Big Hip Circles x10 each direction

Lateral Reaches x10 each direction

Global Neck Stretch x10 each direction

WORK SET #1
3 sets rest 30 seconds in between sets

Laying Black Burns x 45 seconds

Alternating Floor Scorpion x 45 seconds
Crab to Table Top x 45 seconds

WORK SET #2
3 sets rest 30 seconds in between sets

Alternating Shoulder Drop x 45 seconds

Beast wave x 45 seconds
L-Sit to Table Top x 45 seconds

Copyright 2022 @ Fitform x Eric Leija | 87

 WORK SET #3
3 sets, rest 30 seconds in between sets

Standing Arm Screws x 45 seconds

Loaded Beast to Extended Leg Stretch x 45 seconds
Alternating Crab Reach x 45 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Shinbox Switch to Twist x60 seconds

Standing Lateral Spine Roll x60 seconds

Standing Gunslingers x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 88

WEEK 6

DAY #4
(LOWER BODY HYPERTROPHY)

Lower Body Joint Mobility x 1 set

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Spine Glide x10 each direction

Thoracic Glides x30 seconds

Lateral Reaches x30 seconds

Overhead Arm Circles x30 seconds each direction

Global Neck Stretch x30 seconds each direction

Knee Circles x30 seconds each direction

Ankle Rolls x30 seconds

Band Hip Warm Up x 1 set

EXERCISE REPS

Hip Circle Wing (Alternating) x40 reps

Hip Circle Knee x20 reps each side

Lateral Steps Alternating x20 reps

Hip Circle Squats x10 reps

Hip Thrust with Band Hip Abduction x10 reps

Copyright 2022 @ Fitform x Eric Leija | 89

 CNS Prep
2 to 3 sets, minimal rest in between sets
EXERCISE REPS

Double Kettlebell Deadlift x5 reps

Double Kettlebell Front Squat x5 reps

Kettlebell Swing x10 reps

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between set

KB Bulgarian Split Squats 5 sets x 4 reps each leg, 3sec isometric at bottom, use a
heavier set of kettlebells or tougher resistance bands than last week. Record your weights or

WORK SET #2
Perform exercises as a circuit, rest 60 seconds in between sets

KB Goblet Squats: 3 sets x 20 reps

Feet Elevated Hip Thrusts: 3 sets x 20 reps

WORK SET #3
Perform exercises as a circuit, rest 30 seconds in between sets

Banded Seated Hip Abductions: 3 sets x 20 reps

Banded Spanish Squats: 3 sets x 20 reps
Hanging Straight Leg Raise 3 sets x 15 reps

Copyright 2022 @ Fitform x Eric Leija | 90

 WORK SET #4
Perform exercises as a circuit, rest 30 seconds in between sets

Banded Seated Single Leg Curls: 3 sets x 15 reps each leg

Banded Deadbug Hollow Hold: 3 sets x 30 seconds
Supine Contralateral Toe Touch: 3 sets x 15 reps each side, no rest

WORK SET #5
(optional)

Bodyweight Calf Raises 3 sets x 12 to 15 reps each side

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Alternating Pigeon x60 seconds

Pigeon Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 91

WEEK 6

DAY #5
(FULL BODY CONDITIONING
(UPPER BODY FOCUSED))

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x10 reps

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Band Face Pull x45 seconds

15 seconds rest

Alternating Thoracic Bridge x45 seconds

15 seconds rest

Halo to Single Arm Press and Windmill x45 seconds

Copyright 2022 @ Fitform x Eric Leija | 92

 WORK SET #1
5 sets, rest 60 seconds in between sets

Double Kettlebell Push Press x 40 seconds

Rest 20 seconds
Sprinter Sit Ups x 40 seconds
Rest 20 seconds
Double Kettlebell Clean x 40 seconds
Rest 20 seconds
Forearm Plank Reaches x 40 seconds

WORK SET #2
5 sets, rest 60 seconds in between sets

Push Ups on Kettlebells x 40 seconds

Rest 20 seconds
Kettlebell Atomic Crunch x 40 seconds
Rest 20 seconds
Wide Grip Pull Ups x 40 seconds
Rest 20 seconds
Kettlebell Swing x 40 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 93

WEEK 6

DAY #6
(KETTLEBELL POWER AND MOBILITY)

Joint Mobility x 1 set

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x20 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction, each side

Tai Chi Lunge Twist x10 each direction

Warm Up Set
3 Sets, rest 30 seconds in between sets
EXERCISE REPS

Shinbox Switch to Hip Extension x60 seconds

Laying Black Burns x60 seconds

Hollow Body Rock x60 seconds

Squat Jump Hold x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 94

 WORK SET #1
3 sets, rest 30 seconds in between sets

Kettlebell Hike Swing x 30 seconds

Childs Pose to Mountain Climber and Forward Reach x 60 seconds
Overhead Hinge and Squat x 30 seconds

WORK SET #2
3 sets, rest 30 seconds in between sets

Plyo Push Ups x 20 seconds

Alternating Shoulder Drop x 60 seconds
Standing Arm Screws x 30 seconds

WORK SET #3
3 sets, rest 30 seconds in between sets

Kettlebell Swing Snatch x 60 seconds (30 seconds each side)

Beast Wave x 60 seconds
Alternating Thoracic Bridge x 30 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Shinbox Switch With Twist x60 seconds

Lateral Spine Roll x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 95

WEEK 6

DAY #7
( A C T I V E R E COV E R Y / VA R I E T Y DAY /
R E ST DAY )

Copyright 2022 @ Fitform x Eric Leija | 96

SIMPLE
& SAVAGE
PROGRAM

WEEK 7
Copyright 2022 @ Fitform x Eric Leija | 97
WEEK 7

DAY #1
(UPPER BODY HYPERTROPHY)

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Hip Warm Up x 2 sets

EXERCISE REPS

Band Dislocates x10 reps each direction

Band Star Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

Copyright 2022 @ Fitform x Eric Leija | 98

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Push Ups on Kettlebells x5 reps

Double Kettlebell Clean x5 reps

Scapula Pull Ups x10 reps

Kettlebell Hang Snatch x3 reps each side

WORK SET #1
Perform exercises back to back, rest 60 seconds in between sets

KB Incline Bench Press with 4 second eccentric 5 sets x 8 reps use moderate to heavy size
kettlebells or add a moderate to heavy resistance band to the bells you do have, track your
weights or which bands you use, write it down.
Band Pull Aparts 5 sets x 10 reps
Then finish with 1 set of the Kettlebell Incline Bench Press with either a lighter set of
kettlebells, lighter band or no bands and hit as many reps as possible. Write down the kettlebell
weight that you used and or the bands used, Track the number of reps you completed, write this
number down to keep track!

WORK SET #2
Perform exercises back to back, rest 60 seconds in between sets

Push Ups on Kettlebells 3 sets x Max Reps, record your reps you complete in each set,
write it down!
Band Face Pull (chest level) 3 sets x 10 reps

Copyright 2022 @ Fitform x Eric Leija | 99

 WORK SET #3
Perform exercises back to back, rest 60 seconds in between sets

Chin Ups (use band for assitance if needed) 4 sets x 8 reps

Double Kettlebell Bent Over Row 4 sets x 10 reps, use a heavy set of kettlebells or add
resistance bands. Track your weights and or bands used, write it down.
Banded Y Press 4 sets x 12 reps

WORK SET #4
Perform exercises back to back, rest 60 seconds in between sets

Kettlebell Skull Crusher 4 sets x 15 reps

Banded Kettlebell Curl 4 sets x 15 reps
Banded Lateral Raise 4 sets x 15 reps

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 100

WEEK 7

DAY #2
(FULL BODY CONDITIONING
(LEG FOCUSED))

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Lateral Traveling Ape x60 seconds

Kettlebell Swing x30 seconds

Alternating Squat x30 seconds

Copyright 2022 @ Fitform x Eric Leija | 101

 WORK SET #1
3 sets, rest 90 seconds in between sets, minimal time in between exercises

Double Kettlebell Push Up to Deadlift x 30 seconds

Kettlebell Goblet Drop Lunges x 30 seconds
Accordian Sit Up x 30 seconds

WORK SET #2
3 sets, rest 90 seconds in between sets

Double Kettlebell Deadlift to Clean and Reverse Lunge x 30 seconds

Alternating Front Step x 30 seconds
Plyo Lunges x 30 seconds

WORK SET #3
6 sets, rest 15 seconds in between sets

Loaded Beast to Clean and Squat x 45 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 102

WEEK 7

DAY #3
( A C T I V E R E COV E R Y / VA R I E T Y DAY )

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
3 sets, rest 30 seconds in between sets

Child’s Pose to Mountain Climber with Reach x 60 seconds

Ape Reaches x 60 seconds
Kettlebell Press to Arm Bar x 60 seconds

Copyright 2022 @ Fitform x Eric Leija | 103

 WORK SET #2
3 sets, rest 30 seconds in between sets

Lateral Ape Reach to Crawl x 60 seconds

Periscope Hold x 60 seconds
Alternating Arm Thread x 60 seconds

WORK SET #3
3 sets, rest 30 seconds in between sets

Alternating Front Step Through x 60 seconds

Squat to Crab Reach x 60 seconds
Hike Clean to Push Press and Windmill, alternating x 60 seconds

Decompression
Perform 1 round of every exercise back to back
EXERCISE REPS

Twisting Angle Child’s Pose x30 seconds each side

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Standing Spine Roll x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 104

WEEK 7

DAY #4
(LOWER BODY HYPERTROPHY)

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Alternating) x40 reps

Monster Walk x10 steps forward & backward

Lateral Steps Alternating x20 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

Copyright 2022 @ Fitform x Eric Leija | 105

 CNS Prep
2 or 3 sets (do as many as you need to feel amped up and ready to go)
EXERCISE REPS

Single kettlebell clean to lateral lunge x5 each side

Single rack squat x5 each side

Drop lunges x5 each side

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between sets and do the AMRAP for
only 1 set at the end.

Perform 2 warm up sets of the heel elevated squats with lighter weight or with just
bodyweight.

Double Kettlebell Heel Elevated Front Squat 5 sets x 10 reps

Then finish with 1 set of Bodyweight Heel Elevated Squats x as many reps as possible

WORK SET #2
Perform exercises back to back and rest 60 seconds in between sets

Kettlebell Single Leg RDL 4 sets x 8 reps each side

Hollow Body Hold 4 sets x 20 seconds

WORK SET #3
Perform exericses back to back in a circuit, rest 60 seconds in between sets

Kettlebell Swing 3 sets x 10 reps

Hip Circle Glute Bridge 3 sets x 10 to 15 reps

Copyright 2022 @ Fitform x Eric Leija | 106

 WORK SET #4
Perform exercises back to back in a circuit, rest 30 seconds in between sets

Banded TKE 3 sets x 12 to 15 reps each side

Banded Laying Leg Curl 3 sets x 12 to 15 reps

WORK SET #5
Perform exercises back to back in a circuit, rest 30 seconds in between sets

Hanging Leg Raise 3 sets x 10 to 15 reps

Bodyweight Calf Raises 3 sets x 12 to 15 reps each side

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 107

WEEK 7

DAY #5
(FULL BODY CONDITIONING
(UPPER BODY FOCUSED))

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Crab Reach x30 seconds

Band Front to Back Pull Overs x30 seconds

Kettlebell Halo, alternating x30 seconds

WORK SET #1
3 sets, rest 90 seconds in between sets, minimal time in between exercises

Kettlebell Push Up to Clean and Single Arm Dead Snatch x 30 seconds

Wide Grip Pull Ups x 30 seconds
Side Kick Through to Push Up x 30 seconds

Copyright 2022 @ Fitform x Eric Leija | 108

 WORK SET #2
3 sets, rest 90 seconds in between sets

Double Kettlebell High Pull x 30 seconds

Triangle Push Up x 30 seconds
Sprinter Sit Ups x 30 seconds

WORK SET #3
6 sets, rest 15 seconds in between sets

Double Kettlebell Push Up to Row Clean and Press x 45 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 109

WEEK 7

DAY #6
(KETTLEBELL POWER AND MOBILITY)

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
5 sets, rest 30 seconds in between sets

Kettlebell Hike Swing (as hard as possible) x 30 seconds

Childs Pose to Mountain Climber x 1 minute
Swimmer to Scorpion x 1 minute

Copyright 2022 @ Fitform x Eric Leija | 110

 WORK SET #2
3 sets, rest 30 seconds in between sets

Plyo Push Ups x 20 seconds

Alternating Arm Thread x 60 seconds

WORK SET #3
3 sets, rest 30 seconds in between sets

Alternating Kettlebell Hike Snatch x 30 seconds

Knee Pull Plank to Upward Dog Press x 1 minute
Shoulder Drop to Arm Thread x 5 reps each side

Decompression
Perform 1 round of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Pigeon x60 seconds

Standing Lateral Spine Roll x60 seconds

WEEK 7

DAY #7
( A C T I V E R E COV E R Y / VA R I E T Y DAY /
R E ST DAY )

Copyright 2022 @ Fitform x Eric Leija | 111

SIMPLE
& SAVAGE
PROGRAM

WEEK 8
Copyright 2022 @ Fitform x Eric Leija | 112
WEEK 8

DAY #1
(UPPER BODY HYPERTROPHY)

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Hip Warm Up x 2 sets

EXERCISE REPS

Band Dislocates x10 reps each direction

Band Star Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

Copyright 2022 @ Fitform x Eric Leija | 113

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Push Ups on Kettlebells x5 reps

Double Kettlebell Clean x5 reps

Scapula Pull Ups x10 reps

Kettlebell Hang Snatch x3 reps each side

WORK SET #1
Perform exercises back to back, rest 60 seconds in between sets

KB Incline Bench Press with 4 second eccentric 6 sets x 6 reps; use heavier kettlebells and
or add tougher bands than last week. Track your weights and bands used, write it down.
Band Pull Aparts 6 sets x 10 reps
Then finish with 2 sets of the Kettlebell Incline Bench Press with either a lighter set of
kettlebells, lighter band or no bands and hit as many reps as possible. Try and beat your reps from
last week in both sets. Write down the kettlebell weight that you used and or the bands used, Track
the number of reps you completed, write this number down to keep track!

WORK SET #2
Perform exercises back to back, rest 60 seconds in between sets

Push Ups on Kettlebells 3 sets x max Reps, record your reps you complete in each set, try
and beat your reps from last week.
Band Face Pull (chest level) 3 sets x 10 reps

Copyright 2022 @ Fitform x Eric Leija | 114

 WORK SET #3
Perform exercises back to back, rest 60 seconds in between sets

Chin Ups (use band for assitance if needed) 4 sets x 10 reps

Double Kettlebell Bent Over Row 4 sets x 12 reps, use a heavy set of kettlebells or add
resistance bands. Track your weights and or bands used, write it down.
Banded Y Press 4 sets x 12 reps

WORK SET #4
Perform exercises back to back, rest 60 seconds in between sets

Kettlebell Skull Crusher 4 sets x 20 reps

Banded Kettlebell Curl 4 sets x 20 reps
Banded Lateral Raise 4 sets x 20 reps

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 115

WEEK 8

DAY #2
(FULL BODY CONDITIONING
(LEG FOCUSED))

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Lateral Traveling Ape x60 seconds

Kettlebell Swing x30 seconds

Alternating Squat x30 seconds

Copyright 2022 @ Fitform x Eric Leija | 116

 WORK SET #1
4 sets, rest 90 seconds in between sets, minimal time in between exercises

Double Kettlebell Push Up to Deadlift x 30 seconds

Kettlebell Goblet Drop Lunges x 30 seconds
Accordian Sit Up x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Double Kettlebell Deadlift to Clean and Reverse Lunge x 30 seconds

Alternating Front Step x 30 seconds
Plyo Lunges x 30 seconds

WORK SET #3
8 sets, rest 15 seconds in between sets

Loaded Beast to Clean and Squat x 45 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 117

WEEK 8

DAY #3
( A C T I V E R E COV E R Y / VA R I E T Y DAY )

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
3 sets, rest 30 seconds in between sets

Child’s Pose to Mountain Climber with Reach x 60 seconds

Ape Reaches x 60 seconds
Kettlebell Press to Arm Bar x 60 seconds

Copyright 2022 @ Fitform x Eric Leija | 118

 WORK SET #2
3 sets, rest 30 seconds in between sets

Lateral Ape Reach to Crawl x 60 seconds

Periscope Hold x 60 seconds
Alternating Arm Thread x 60 seconds

WORK SET #3
3 sets, rest 30 seconds in between sets

Alternating Front Step Through x 60 seconds

Squat to Crab Reach x 60 seconds
Hike Clean to Push Press and Windmill, alternating x 60 seconds

Decompression
Perform 1 round of every exercise back to back
EXERCISE REPS

Twisting Angle Child’s Pose x30 seconds each side

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Standing Spine Roll x60 seconds

Copyright 2022 @ Fitform x Eric Leija | 119

WEEK 8

DAY #4
(LOWER BODY HYPERTROPHY)

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Alternating) x40 reps

Monster Walk x10 steps forward & backward

Lateral Steps Alternating x20 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

Copyright 2022 @ Fitform x Eric Leija | 120

 CNS Prep
2 or 3 sets (do as many as you need to feel amped up and ready to go)
EXERCISE REPS

Single kettlebell clean to lateral lunge x5 each side

Single rack squat x5 each side

Drop lunges x5 each side

WORK SET #1
Perform exercises as a circuit, rest 60 seconds in between sets and do the AMRAP for
only 1 set at the end.

Perform 2 warm up sets of the heel elevated squats with lighter weight or with just
bodyweight.

Double Kettlebell Heel Elevated Front Squat 5 sets x 10 reps

Then finish with 2 sets of Bodyweight Heel Elevated Squats x as many reps as possible,
try and beat your reps from last week in both sets.

WORK SET #2
Perform exercises back to back and rest 60 seconds in between sets

Kettlebell Single Leg RDL 4 sets x 10 reps each side

Hollow Body Hold 4 sets x 30 seconds

WORK SET #3
Perform exercises back to back in a circuit, rest 60 seconds in between sets

Kettlebell Swing 3 sets x 15 reps

Hip Circle Glute Bridge 3 sets x 15 reps

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 WORK SET #4
Perform exercises back to back in a circuit, rest 30 seconds in between sets

Banded TKE 3 sets x 20 reps reps each side

Banded Laying Leg Curl 3 sets x 15 reps

WORK SET #5
Perform exercises back to back in a circuit, rest 30 seconds in between sets

Hanging Leg Raise 3 sets x 15 reps

Bodyweight Calf Raises 3 sets x 15 reps each side

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 122

WEEK 8

DAY #5
(FULL BODY CONDITIONING
(UPPER BODY FOCUSED))

Upper Body Joint Mobility x 1 set

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Crab Reach x30 seconds

Band Front to Back Pull Overs x30 seconds

Kettlebell Halo, alternating x30 seconds

WORK SET #1
4 sets, rest 90 seconds in between sets, minimal time in between exercises

Kettlebell Push Up to Clean and Single Arm Dead Snatch x 30 seconds

Wide Grip Pull Ups x 30 seconds
Side Kick Through to Push Up x 30 seconds

Copyright 2022 @ Fitform x Eric Leija | 123

 WORK SET #2
4 sets, rest 90 seconds in between sets

Double Kettlebell High Pull x 30 seconds

Triangle Push Up x 30 seconds
Sprinter Sit Ups x 30 seconds

WORK SET #3
8 sets, rest 15 seconds in between sets

Double Kettlebell Push Up to Row Clean and Press x 45 seconds

Decompression
Perform 1 set of every exercise back to back
EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

Copyright 2022 @ Fitform x Eric Leija | 124

WEEK 8

DAY #6
(KETTLEBELL POWER AND MOBILITY)

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
5 sets, rest 30 seconds in between sets

Kettlebell Hike Swing (as hard as possible) x 30 seconds

Childs Pose to Mountain Climber x 1 minute
Swimmer to Scorpion x 1 minute

Copyright 2022 @ Fitform x Eric Leija | 125

 WORK SET #2
3 sets, rest 30 seconds in between sets

Plyo Push Ups x 20 seconds

Alternating Arm Thread x 60 seconds

WORK SET #3
3 sets, rest 30 seconds in between sets

Alternating Kettlebell Hike Snatch x 30 seconds

Knee Pull Plank to Upward Dog Press x 1 minute
Shoulder Drop to Arm Thread x 5 reps each side

Decompression
Perform 1 round of every exercise back to back
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Arm Thread x60 seconds

Alternating Floor Pigeon x60 seconds

Standing Lateral Spine Roll x60 seconds

WEEK 8

DAY #7
( A C T I V E R E COV E R Y / VA R I E T Y DAY /
R E ST DAY )

Copyright 2022 @ Fitform x Eric Leija | 126