S90 breakdown for all workouts

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I new I had this somewhere.Vennitta

Supreme 90 Core Dynamics 28:22

Supreme 90 Chest and Back 32:30

4 circuits, 30 sec. per exercise, 1 min. rest between circuits

Warm up 4:19

Warm up 4:19

Workout 22:14

Workout 18:06

Bicycle (15)

Circuit 1:

Oblique crunch (12 per side)

Roll or deck squat

Plank twist/elbow to opposite knee (12 per side)

Db curl up

Repeat

Elbow plank/knee to elbow

Plank rotations

Shoulder circles, 15 forward, 15 backward

March

Repeat

Circuit 2:

Push ups (8 to 12)

Db curl up with rotation

Bent over row (8 to 12)

Side plank/ press weight forward

Repeat 2X

Forearm plank/extend arm forward, alternating

Spider

Chest press (8 to 12)

Db swing

Alternating pull over (8 to 12)

Repeat 2X

Circuit 3:

Forearm plank jack

Decline push up on stability ball (8 to 12)

Db russian twist

Prone stability ball alternating press (8 to 12)

Side plank with leg lift

Repeat 2X

V crunch toe reach

Clean and press

Db uppercut, across to opposite shoulder (8 to 12)

Db deadlifts (8 to 12)

Circuit 4:

Repeat 2X

Forearm plank/press db up

Plank/lift one hand to touch leg, alternating

Chest fly on ball (8 to 12)

Crunch up to touch toes

Superman on ball (8 to 12)

Elbow plank with leg raise

Repeat 2X

X squat

Db push up/row (8 to 12)

Cool down 5:57

Repeat

Cool down 5:57

Supreme 90 Tabata Inferno 43:42 

Supreme 90 Chest, Shoulders and Triceps 45:07

20 sec. on/10 sec. off/60 sec. rest between circuits

Uses dumbbells and a stability ball

Warm up and Workout (37:45) 

Warm up 4:19

Workout 34:51

Circuit 1:

Cool down 5:57

Jump squat

Mountain climber

Core circuit:

4 sets

Wood chop (15)

Reverse crunch (15)

Circuit 2:

Ball exchange (15)

High knees

Repeat

Thrusters (squat/overhead push press)

Push ups

Shoulder warm up: arm circles forward (15) backward (15) repeat

Bicycle

2 sets

Circuit 1:

Spiderman push up (8 to 12)

Circuit 3:

Arnold press (8 to 12)

Plyo lunge

Tricep kickback (8 to 12)

V up

Repeat 2X

Spider

Seated twist

Circuit 2:

2 sets

Alternating chest press (8 to 12)

Alternating overhead press (8 to 12)

Circuit 4:

Tricep extension (8 to 12)

Wood chop

Repeat 2X

Pop squat

4 sets

Circuit 3:

Chest press with a leg drop (8 to 12)

Circuit 5:

Plank lat raise (8 to 12)

Burpee

Skull crusher into tricep chest press (8 to 12)

Push up

Repeat 2X

Bicycle

Mountain climber

2 sets

Circuit 6:

Plyo lunge

Triangle push up (diamond push up)

Plank jacks

Thrusters

2 sets

Circuit 7:

Jump squat

Spider

Seated twist

High knees

2 sets

Cool down (5:57)

Supreme 90 Shoulders and Arms 43:05

Supreme 90 Legs 33:07

Warm up 4:19

Warm up 4:19

Workout 32:49

Workout 22:51

Oblique side to side 15 per side

Crunch on stability ball 15

V up 15

Scissor kick crunch 15

In and out 15

Seated twist 15

Repeat

Repeat

Shoulder circles 15 forward 15 backward

Prisoner squats 25

Repeat

Triple heater: glute raise with feet on s.b., roll ins with feet

on s.b., glute raise with feet on side of ball 

One arm clean and press 8 to 12

Db lunge forward/back 12 per side

Db curl 8 to 12

Sumo squat, come up on toes 15 to 20

Tricep overhead extension 8 to 12

Db straight leg deadlift 12

Repeat 2X

Side lunge 12 per side

Split lunge on s.b. 12 per side

Military press 8 to 12

Forward lunge with a reach 12 per side

Hammer curl 8 to 12

Db squat 12

Tricep kickbacks, 3 hand positions 10-10-10

Repeat

Repeat 2X

Triple heater

Lat raises 8 to 12

Incline bicep curl on stability ball 8 to 12

Cool down 5:57

Lying stability ball tricep extension 8 to 12

Repeat 2X

Rear delt raise 8 to 12

21’s 7-7-7

Tricep push up 8 to 12

Repeat 2X

Cool down 5:57

Supreme 90 Ultimate Ball 40:49

Supreme 90 Back and Biceps 56:38

30 sec. on/30 sec. off

Need dumbbells and a stability ball

Warm up 4:19

Warm up (4:19)

Workout 46:22

Cool down 5:57

Work out (30:33) all exercises use a stability ball

Plank 2X

Bridge with shoulders on ball 2X

Core circuit:

Knee tuck 2X

Stability ball bridge (15)

Adductor squeeze with windshield wiper 2X

Side forearm plank with hip raise (15)

One leg plank, 30 sec. per side, no rest!

Sit ups with twist to both sides (15)

Lateral squat, 30 sec. per side

Repeat 2X

Walk outs 2X

Pike 2X

Circuit 1:

Bridge with feet on ball 2X

Alternating arm pullover on ball (8 to 12)

Side crunch, 30 sec. per side

Renegade row (8 to 12)

One legged squat, 30 sec. per side

Db curl alternating in and out (8 to 12)

Plank with hands on ball 2X

Repeat 2X

Core rotations 2X

Skier 2X

Circuit 2:

Roll outs 2X

Db good morning with prone press (8 to 12)

Ball diagonal pull, alternating (8 to 12)

Cool down (5:57)

Db ? curl (8 to 12)

Repeat 2X

Circuit 3:

Reverse hyperextension on the ball (8 to 12)

Db bent over row, underhand (8 to 12)

Db concentration curl (8 to 12)

Repeat 2X

Circuit 4:

Db deadlift with bent over row (8 to 12)

Db one arm row, horizontal (8 to 12)

Db hammer curl, alternating (8 to 12)

Repeat 2X

Supreme 90 Total Body 33:33

Supreme 90 Cardio Challenge 41:22

30 sec. on/30 sec. off

Warm up 4:19

Warm up 4:19

Workout 23:17

Workout 31:06

Figure 4 crunch (12 per side)

Sumo upright row

Forearm plank with reach through (10 per arm)

High knee run

Repeat

Press with rotation

Pop squat

Push ups (15)

Db uppercuts

Db swing through 

Plyo lunge

Plyo push up (10)

Db row

Repeat 

Overhead press with squat

Front kicks

Db bent over row (12)

Mountain climbers

Db deadlift (12)

Swimmers

Squat jump (10)

Db swing

Repeat 2X

Alternating lunge with overhead press

Rear delt fly

Db lunge (12 per side)

Burpee

Db clean (12)

Spider

Jump lunge (plyo lunge-12)

Wood chop

Repeat

Reverse lunge

Bicycle

Db chest press

Bear crawl

Db clean to press

Squat with lat raise

Db squat

Plank jacks (on elbows)

Broad jump

Lateral lunge

Repeat 2X

Chest fly with knee tuck

Skaters

Cool down (5:57)

Db punches

Plank rotations

Jump rope

Push ups

Seated twist

March

Cool down 5:57