Sep 16, 2017 It features 5 all-new, grueling workouts from Sagi Kalev, the creator Body Beast! This is the most challenging weightlifting series from Beachbody to date. You have a few options on how to use the A Week of Hard Labor worksheets and the workout series for that matter. Mar 28, 2013 Body Beast Block 3 Worksheets: Beast: Total Body. Thank you for making the workout sheets you created available! The format helps track results through side-by.
You can download all the separate Body Beast workout sheets, the Body Beast Lean Beast and Huge Beast schedules, calendar and improved worksheets from this page.
“Do you need to go get a note from your mommy?” – one of the many great one-liners that Sagi comes up with during the course of Body Beast. I’ve just started my Body Beast journey after successfully completing Insanity training a few weeks ago.
I’m also covering my Body Beast workout progress, so you know what to watch for and can find out how it all went for me.
I wanted to be able to download and print out all the Body Beast workout sheets separately, fill them in and add them to my workout records. I have a folder going back to the 1990s with all my old gym workout sessions in it, so I always want to have the same kind of Excel spreadsheet look that the rest of my stuff has.
All my workout charts from back in the 1990s
As a result, I’ve started to put together single sheets of all the Body Beast exercise sessions and figured I’d share them with you so you can download them.
Body Beast Total Body Workout Sheet
As well as the Body Beast workout routine PDF files, you can also download the Body Beast Huge schedule and Body Beast Lean schedule calendars.
I hope you find these Body Beast workout sheets useful, I’ve tried to improve them so that they are easy to fill in and refer back to, allowing you to track your improvements.
Body Beast: BUILD
Download Body Beast – Build: Chest & Triceps Workout Sheet
Download Body Beast – Build: Chest & Triceps Workout Sheet
Download Body Beast – Build: Back & Biceps Workout Sheet
Download Body Beast – Build: Back & Biceps Workout Sheet
Download Body Beast – Build: Shoulders Workout Sheet
Download Body Beast – Build: Shoulders Workout Sheet
Download Body Beast – Build: Legs Workout Sheet
Download Body Beast – Build: Legs Workout Sheet
Body Beast: BULK
Download Body Beast – Bulk: Chest Workout Sheet
Download Body Beast – Bulk: Legs Workout Sheet
Download Body Beast – Bulk: Legs Workout Sheet
Download Body Beast – Bulk: Arms Workout Sheet
Download Body Beast – Bulk: Back Workout Sheet
Download Body Beast – Bulk: Back Workout Sheet
Download Body Beast – Bulk: Shoulders Workout Sheet
Download Body Beast – Bulk: Shoulders Workout Sheet
Download Body Measurement Chart
And here’s a body measurements chart that I put together so you can track your progress. Good luck on your journey!
Download Lean Beast Workout Calendar Schedule
Download Huge Beast Workout Calendar Schedule
I hope these charts are useful to you. If so, please spread the word or leave a comment – it’s very much appreciated! And if you spot any changes that are needed, just let me know. I’ll continue to add more Body beast chart downloads to this page until it’s all up to date.
![Total Total](/uploads/1/2/4/4/124428740/296465367.jpg)
What’s your favourite Body Beast workout session?
Meanwhile, here are some links to other aspects of the Body Beast workout programme and how to get the most gains. Take a look!
Length
10:32
10:32
Equipment
Mat
1 Dumbbell
Mat
1 Dumbbell
Focus
Core Strength with Ab Focus
Core Strength with Ab Focus
Review
This is a fun little ab routine that generates quite the burn. Plus you get to use a weight, which is omitted from P90X and Insanity’s ab routines. Overall I find this routine in the same league as those and would actually rank it higher than Cardio Abs from Insanity, but still lower than Ab Ripper X from P90X, or Insane Abs from Insanity. I also like that this workout throws in some moves for the back of the core so it really does hit your entire core including, abs, obliques, lower back and hip flexors. You are supposed to be doing this workout following another workout, so there is no warm-up. I would have liked to see a stretch or too at the end though, but I guess you can add your own cobra and child’s pose in before you finsih.
This is a fun little ab routine that generates quite the burn. Plus you get to use a weight, which is omitted from P90X and Insanity’s ab routines. Overall I find this routine in the same league as those and would actually rank it higher than Cardio Abs from Insanity, but still lower than Ab Ripper X from P90X, or Insane Abs from Insanity. I also like that this workout throws in some moves for the back of the core so it really does hit your entire core including, abs, obliques, lower back and hip flexors. You are supposed to be doing this workout following another workout, so there is no warm-up. I would have liked to see a stretch or too at the end though, but I guess you can add your own cobra and child’s pose in before you finsih.
The Exercises
Exercise #1 – Crunch
You do 20 reps of standard crunches with your legs extended in the air at 90 degrees. Make sure to keep your chin up while doing these.
Exercise #1 – Crunch
You do 20 reps of standard crunches with your legs extended in the air at 90 degrees. Make sure to keep your chin up while doing these.
Exercise #2 – Russian Twist
This is a weighted version of the Mason Twists from Ab Ripper X. You get yourself in a C-sit position holding a single weight with your hands together and twist side to bringing the weight near the floor with your obliques, for 20 reps. You can do this with your feet on the floor (easier) or Mason Twist style, with your legs up in the air together (harder).
This is a weighted version of the Mason Twists from Ab Ripper X. You get yourself in a C-sit position holding a single weight with your hands together and twist side to bringing the weight near the floor with your obliques, for 20 reps. You can do this with your feet on the floor (easier) or Mason Twist style, with your legs up in the air together (harder).
Exercise #3 – Hip Ups
These are the Pulse Ups or Heels to the Heavens from Ab Ripper X. You lie on the floor with your hands by your side and your legs straight to the sky with your heels facing up. You then push your butt off the ground, and get your heels as high in the sky as you can with your legs straight. Repeat this for 20 reps.
These are the Pulse Ups or Heels to the Heavens from Ab Ripper X. You lie on the floor with your hands by your side and your legs straight to the sky with your heels facing up. You then push your butt off the ground, and get your heels as high in the sky as you can with your legs straight. Repeat this for 20 reps.
Exercise #4 – Crossed Tuck-In
You are back in the C-sit position with your hands down next to your glutes. Lift your legs off the floor and cross them. Bring your knees into your chest and back out for 20 reps. You can also make it harder by lifting your hands off the floor and opening and closing them during the move (think Crunchy Frogs from P90X, with crossed legs).
You are back in the C-sit position with your hands down next to your glutes. Lift your legs off the floor and cross them. Bring your knees into your chest and back out for 20 reps. You can also make it harder by lifting your hands off the floor and opening and closing them during the move (think Crunchy Frogs from P90X, with crossed legs).
Exercise #5 – Cobra
This one targets your lower back more than your abs and involves lying on your stomach with your legs extended behind you, and your toes on the floor. Your hands are by your side. For each of the 20 reps you lift your chest and hands off the floor using your lower back (imagine a cobra lifting it head up to spit out its venom).
This one targets your lower back more than your abs and involves lying on your stomach with your legs extended behind you, and your toes on the floor. Your hands are by your side. For each of the 20 reps you lift your chest and hands off the floor using your lower back (imagine a cobra lifting it head up to spit out its venom).
Exercise #6 – Spiderman Crunch
This move has you in plank position and you alternate bringing the knee of each leg to the elbow on the same side. You do 20 reps on each side for this one.
This move has you in plank position and you alternate bringing the knee of each leg to the elbow on the same side. You do 20 reps on each side for this one.
Exercise #7 – Bucket Drop
This is a slightly harder version of the Spiderman Crunch. Again in plank position you alternate bringing each knee in, but instead of taking it to your shoulder, you turn your body in and twist your knee to the floor near the opposite elbow. Imagine your butt is a bucket being dropped on its side. Again you do 20 reps on each side for this move.
This is a slightly harder version of the Spiderman Crunch. Again in plank position you alternate bringing each knee in, but instead of taking it to your shoulder, you turn your body in and twist your knee to the floor near the opposite elbow. Imagine your butt is a bucket being dropped on its side. Again you do 20 reps on each side for this move.
Exercise #8 – One Arm Open Plank
You start in plank position with a weight in one of your hands. You then open up your chest, by turning to the side with the dumbbell, without shifting your feet. Then bring the dumbbell up to your chest and then up into the sky. This is like the second half of the Balance Push-Ups from Chest, Shoulders and Triceps in P90X and requires a good deal of balance to keep from tumbling over. For this move we do 10 reps on one side and then switch and do 10 reps on the other.
You start in plank position with a weight in one of your hands. You then open up your chest, by turning to the side with the dumbbell, without shifting your feet. Then bring the dumbbell up to your chest and then up into the sky. This is like the second half of the Balance Push-Ups from Chest, Shoulders and Triceps in P90X and requires a good deal of balance to keep from tumbling over. For this move we do 10 reps on one side and then switch and do 10 reps on the other.
Total Body Workout Show
Exercise #9 – Windshield Wiper
This one is like the Torso Twists from Yoga Belly 7 in P90X, except instead of holding the pose on one side we move our legs back in forth. To get into this move lie on your back with your arms extended on your side. Then lift your legs together straight into the air with your toes facing the wall behind you and move them side to side while twisting your torso, like they are windshield wipers. We do 20 reps total on this exercise (10 per side).
This one is like the Torso Twists from Yoga Belly 7 in P90X, except instead of holding the pose on one side we move our legs back in forth. To get into this move lie on your back with your arms extended on your side. Then lift your legs together straight into the air with your toes facing the wall behind you and move them side to side while twisting your torso, like they are windshield wipers. We do 20 reps total on this exercise (10 per side).
Exercise #10 – Beast Abs
Lying flat on your back in the same position with your arms extended to the side (same position as Windshield Wipers) lift your head up into a crunch position and use your legs to spell BEAST in the air. After that we write TSAEB (beast backwards) in the air and then we are done this workout.
Lying flat on your back in the same position with your arms extended to the side (same position as Windshield Wipers) lift your head up into a crunch position and use your legs to spell BEAST in the air. After that we write TSAEB (beast backwards) in the air and then we are done this workout.