Asterisks group two or more exercises together into a circuit or super/compound set. All exercises meant to be performed as a circuit are stacked on top of each other. Asterisks are used in the warm up (alternating dynamic stretching and plyometric exercises) and in some of the core (abs) sections.

Carets signify that the listed exercise should be performed unilaterally – either in isolation or alternating – and the R/L letters dictate the starting side for all sets that day. Some exercises can only be performed alternating while others can be approached in isolation. For example, a walking lunge needs to be performed in a unilateral alternating pattern, but dumbbell bench press can be alternated (L/R/L/etc) or isolated (L/L/L then R/R/R) unilaterally.

Plus signs indicate that a set should contain at least the listed number of reps, but more are allowed if the load moves easier than expected. Sets with a plus sign are AMRAP (as many reps as possible) sets. For example, a single set of 2+ reps calls for heavy weight at or close to 95% of an estimated 1RM, but if you can complete both reps in the set and still have energy for a third or fourth rep, do them. Use these sets to test your strength limits and flirt with failure.

Sets and reps for an exercise. 3×10 is read as three sets of ten reps.

Sets and rep duration for an exercise. 3×60 sec is three rounds of exercise where each set is performed continuously for one minute. Unilateral exercises like a farmer’s carries and side planks should be performed for one minute each side, doubling the set time. The clock time does not stop if you reach failure – take a second, catch your breath, and then keep going. Work to slowly increase your stamina over time.