Hey everyone, the Beast worksheets are now available and will be a continuing work in progress. I hope you enjoy them, and let us know if we can help you with your program, we would love to help you reach your goals. A Week of Hard Labor. Chest and Back Legs Shoulders and Arms Total body. Build Sheets. 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.
- Apr 08, 2017 UPDATED – Revamped Body Beast Worksheets With Total Body, Lucky 7, the Tempo Workouts AND Beast Up Legs and Beast Up Chest, Shoulders and Tri’s from Beachbody on Demand! Body Beast workout sheets are vital for keeping an ongoing record of your workouts with Body Beast workout sheets is essential to your success, especially with programs.
- 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.
Length
10:32
Equipment
Mat
1 Dumbbell
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.
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 #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).
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.
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).
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).
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.
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.
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.
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).
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.
UPDATED – Revamped Body Beast Worksheets With Total Body, Lucky 7, the Tempo Workouts AND Beast Up Legs and Beast Up Chest, Shoulders and Tri’s from Beachbody on Demand!
Body Beast Workout Sheets Excel
Body Beast workout sheets are vital for keeping an ongoing record of your workouts with Body Beast workout sheets is essential to your success, especially with programs that focus on weight training and mass gain like the Body Beast Workout! Tracking your reps and the weights you use allows you to easily see what you need to do to push yourself to the next level. It also allows you make important notes that can help you for your next session.
How Are These Body Beast Workout Sheets Improved?
Body Beast workout sheets have been around since the program came out. However, if you are like me, you probably found them to be a bit “clunky” and even confusing. The original Body Beast workout sheets were set up to track one workout per page, which made it almost impossible to refer back to previous workouts to try to improve on your performance. What’s more, talk about a HUGE waste of paper!
Total Body Workout Show
These Super-charged Body Beast Workout Sheets are Designed to Work in Concert With the Body Beast Workout Schedules!
The new and improved Body Beast workout sheets track your progress for EVERY session of each workout on one page and allow you to see your progress horizontally week by week. With these new and improved sheets, you can see your progress and plan your reps and weights in one glance! If you have done any of the Body Beast workouts yet, you understand that one of the keys to the program is the fast pace. There is no time to be flipping back and forth between Body Beast workout sheets!
Below you will see a side by side comparison of the original Body Beast workout sheets and the new and improved more “user-friendly” version Body Beast workout sheets available exclusively on this site.
Beast Up Workouts Now Included!
Looking for Beast Up worksheets? Look no further. Beast Up: Legs worksheets and Beast Up: Chest, Shoulders and Tri’s worksheets are now included in this free download! These Beast Up workouts are part of ever-evolving Beachbody On Demand catalog. If you do not have an all-access pass to stream EVERY Beachbody workout, including Body Beast and Beast Up, you can sign up by going HERE.
To receive your free new and improved Body Beast Worksheets, please follow the steps below and hit “submit”.
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