Supreme 90 Day Workout Guide: What You Need to Know About Supreme 90

Here is your guide for the Supreme 90 Day. It's all the basics you need to know from time to dates to muscle groups worked.

Workout Times

Chest & Back - Warm Up: 4:19, Workout: 22:14, Cool Down: 5:57
Ultimate Ball - Warm Up: 4:19, Workout: 30:33, Cool Down: 5:57
Tabata Inferno - Workout: 37:45, Cool Down - 5:57
Shoulders & Arms - Warm Up: 4:19, Workout: 32:49, Cool Down: 5:57
Cardio Challenge - Warm Up: 4:19, Workout: 31:06, Cool Down: 5:57
Legs - Warm Up: 4:19, Workout: 22:51, Cool Down: 5:57
Total Body - Warm Up: 4:19, Workout: 23:17, Cool Down: 5:57
Core Dynamics - Warm Up: 4:19, Workout: 18:06, Cool Down: 5:57
Back & Bi's - Warm Up: 4:19, Workout: 46:22, Cool Down: 5:57
Chest, Shoulders & Tri's - Warm Up: 4:19, Workout: 34:51, Cool Down: 5:57
Supreme Rock Hard Abs (Bonus DVD you have to order) - Workout: 6:22

Muscle Groups Worked

Total Body (Muscles worked: Total Body. Workout Types: push-ups, plyometric push-ups, deadlifts, clean and press, plyometric squat jumps, dumbbell swings and plyometric split lunges. Duration: 35 mins)
Tabata Inferno (Muscles worked: cardio. Workout Types: burpees, mountain climbers, high knees, plyometric squats, jump squats, jump lunges, squat thrusters, push-ups, bicycles and seated twists. Duration: 44 minutes)

Chest, Shoulders & Triceps (Muscles worked: Chest, Shoulders, Triceps. Workout Types: Core Exercises, Wood chops, Reverse crunch ball exchange, Shoulder warm up, Spider Crawl pushups, Arnold Press, Triceps kick back, alternating chest press, alternating shoulder press- seated, skull crushers and cross body triceps extension, lying chest press with leg extensions, Plank with rear delt fly, triceps skull crusher and triceps press. Duration: 45 minutes.)

Chest and Back (Muscles Worked: Chest and Back. Workout Type: push-up variations, chest presses and chest flies, bent-over rows, back extensions, renegade rows, prone press up, overhead pullovers, cool-down and stretch. . Duration: 35 minutes.)

Shoulders and Arms (Muscles Worked: shoulders and arms. Workout Types: lateral raises, clean and presses, shoulder presses and rear flies. hammer curls, traditional curls, incline biceps curls on the stability ball, and 21s. kickbacks, skull crushers, triceps extension and triceps push-ups. cool-down and stretch. Duration: 45 minutes.)

Back and Biceps (Muscles Worked: . Workout Types: Back – Alternating pullovers, plank rows, good mornings, bent over rows, deadlifts and one-arm rows. Biceps – In and out biceps curl, hammer curl, concentration curl and alternating dumbbell curl with wrist rotation. Duration: 57 minutes.)

Legs (Muscles Worked: Back and Biceps. Workout Types: . Duration: 34 minutes.)

Cardio Challenge (Muscles Worked: Legs and Core. Workout Types: The core circuit consists of three core exercises, weighted stability ball crunches, scissor kick crunches and seated twist with a dumbbell, performed for two total circuits. Twenty five prisoner squats and a “triple-heater” leg and hamstring burner performed with the stability ball. Alternating rear and forward lunges, Bulgarian split squats, stiff-legged deadlifts, side lunges, sumo squats and forward lung reaches. Duration: 34 minutes.)

Ultimate Ball (Muscles Worked: Core. Workout Types: mix of core and balance moves including plank variations, bridge variations, roll outs, pikes, walk-outs, one-legged squats and one-legged lateral lunges. Duration: 41.)

S90 Core Dynamics (Muscles Worked: Abs, back, glutes. Workout Types: . Duration: 18:06.)

Supreme 90 Day Wall Chart

Supreme 90 Day Success Wall Chart

What's on the DVDs

Supreme 90 Cardio Challenge 41:22
30 sec. on/30 sec. off

Warm up 4:19
Workout 31:06
Sumo upright row
High knee run
Press with rotation
Pop squat
Db uppercuts
Plyo lunge
Db row
Overhead press with squat
Front kicks
Mountain climbers
Swimmers
Db swing
Alternating lunge with overhead press
Rear delt fly
Burpee
Spider
Wood chop
Reverse lunge
Bicycle
Bear crawl
Squat with lat raise
Plank jacks (on elbows)
Lateral lunge
Chest fly with knee tuck
Skaters
Db punches
Plank rotations
Jump rope
Push ups
Seated twist
March

Cool down 5:57

Supreme 90 Total Body 33:33

Warm up 4:19

Workout 23:17
Figure 4 crunch (12 per side)
Forearm plank with reach through (10 per arm)
Repeat

Push ups (15)
Db swing through
Plyo push up (10)
Repeat

Db bent over row (12)
Db deadlift (12)
Squat jump (10)
Repeat 2X

Db lunge (12 per side)
Db clean (12)
Jump lunge (plyo lunge-12)
Repeat

Db chest press
Db clean to press
Db squat
Broad jump
Repeat 2X

Cool down (5:57)

Supreme 90 Back and Biceps 56:38
Need dumbbells and a stability ball
Warm up 4:19
Workout 46:22
Cool down 5:57


Core circuit:
Stability ball bridge (15)
Side forearm plank with hip raise (15)
Sit ups with twist to both sides (15)
Repeat 2X

Circuit 1:
Alternating arm pullover on ball (8 to 12)
Renegade row (8 to 12)
Db curl alternating in and out (8 to 12)
Repeat 2X

Circuit 2:
Db good morning with prone press (8 to 12)
Ball diagonal pull, alternating (8 to 12)
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 Ultimate Ball 40:49
30 sec. on/30 sec. off

Warm up (4:19)

Work out (30:33) all exercises use a stability ball
Plank 2X
Bridge with shoulders on ball 2X
Knee tuck 2X
Adductor squeeze with windshield wiper 2X
One leg plank, 30 sec. per side, no rest!
Lateral squat, 30 sec. per side
Walk outs 2X
Pike 2X
Bridge with feet on ball 2X
Side crunch, 30 sec. per side
One legged squat, 30 sec. per side
Plank with hands on ball 2X
Core rotations 2X
Skier 2X
Roll outs 2X

Cool down (5:57)

Supreme 90 Legs 33:07

Warm up 4:19

Workout 22:51

Crunch on stability ball 15
Scissor kick crunch 15
Seated twist 15
Repeat

Prisoner squats 25
Triple heater: glute raise with feet on s.b., roll ins with feet on s.b., glute raise with feet on side of ball

Db lunge forward/back 12 per side
Sumo squat, come up on toes 15 to 20
Db straight leg deadlift 12
Side lunge 12 per side
Split lunge on s.b. 12 per side
Forward lunge with a reach 12 per side
Db squat 12
Repeat

Triple heater

Cool down 5:57

Supreme 90 Core Dynamics 28:22

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

Warm up 4:19

Workout 18:06
Circuit 1:
Roll or deck squat
Db curl up
Elbow plank/knee to elbow
Plank rotations
March

Circuit 2:
Db curl up with rotation
Side plank/ press weight forward
Forearm plank/extend arm forward, alternating
Spider
Db swing

Circuit 3:
Forearm plank jack
Db russian twist
Side plank with leg lift
V crunch toe reach
Clean and press

Circuit 4:
Forearm plank/press db up
Plank/lift one hand to touch leg, alternating
Crunch up to touch toes
Elbow plank with leg raise
X squat

Cool down 5:57

Supreme 90 Chest and Back 32:30

Warm up 4:19

Workout 22:14

Bicycle (15)
Oblique crunch (12 per side)
Plank twist/elbow to opposite knee (12 per side)
Repeat

Shoulder circles, 15 forward, 15 backward
Repeat

Push ups (8 to 12)
Bent over row (8 to 12)
Repeat 2X

Chest press (8 to 12)
Alternating pull over (8 to 12)
Repeat 2X

Decline push up on stability ball (8 to 12)
Prone stability ball alternating press (8 to 12)
Repeat 2X

Db uppercut, across to opposite shoulder (8 to 12)
Db deadlifts (8 to 12)
Repeat 2X

Chest fly on ball (8 to 12)
Superman on ball (8 to 12)
Repeat 2X

Db push up/row (8 to 12)
Repeat

Cool down 5:57

Supreme 90 Tabata Inferno 43:42
20 sec. on/10 sec. off/60 sec. rest between circuits

Warm up and Workout (37:45)

Circuit 1:
Jump squat
Mountain climber
4 sets

Circuit 2:
High knees
Thrusters (squat/overhead push press)
Push ups
Bicycle
2 sets

Circuit 3:
Plyo lunge
V up
Spider
Seated twist
2 sets

Circuit 4:
Wood chop
Pop squat
4 sets

Circuit 5:
Burpee
Push up
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 Chest, Shoulders and Triceps 45:07
Uses dumbbells and a stability ball

Warm up 4:19
Workout 34:51
Cool down 5:57

Core circuit:
Wood chop (15)
Reverse crunch (15)
Ball exchange (15)
Repeat

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

Circuit 1:
Spiderman push up (8 to 12)
Arnold press (8 to 12)
Tricep kickback (8 to 12)
Repeat 2X

Circuit 2:
Alternating chest press (8 to 12)
Alternating overhead press (8 to 12)
Tricep extension (8 to 12)
Repeat 2X

Circuit 3:
Chest press with a leg drop (8 to 12)
Plank lat raise (8 to 12)
Skull crusher into tricep chest press (8 to 12)
Repeat 2X

Supreme 90 Shoulders and Arms 43:05

Warm up 4:19

Workout 32:49

Oblique side to side 15 per side
V up 15
In and out 15
Repeat

Shoulder circles 15 forward 15 backward
Repeat

One arm clean and press 8 to 12
Db curl 8 to 12
Tricep overhead extension 8 to 12
Repeat 2X

Military press 8 to 12
Hammer curl 8 to 12
Tricep kickbacks, 3 hand positions 10-10-10
Repeat 2X

Lat raises 8 to 12
Incline bicep curl on stability ball 8 to 12
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