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I fully understand that I may suffer injury and even death as a result of my participation in the plan offered and I hereby release Katie Corio LLC and its agents or employees from any and all liability

now and in the future, including but not limited to medical expenses, lost wages, pain and suffering that may occur by reason of heart attacks, muscle strains, pulls or tears, broken bones, shin splints, heat prostration, knee/lower back/foot injuries and any other illness, soreness or injury, however caused, whether occurring during or after my participation in the plan offered regardless of fault.

I hereby voluntarily release, forever discharge, and agree to indemnify and hold harmless Katie. and its agents or employees from any and all claims, demands, or causes of action, which are in

any way connected with my participation in the Katie Corio diet or training program, including such claims which I, my children, parents, heirs, assigns, personal representative and estate have or may

have that allege ordinary negligent acts or omissions of Katie Corio LLC

DISCLAIMER & LIMITATIONS

LIMITATIONS: All strength training, cardiovascular exercise, or any other exercise recommended by Katie Corio LLC. and its agents or employees shall be undertaken at the sole risk of the user, and

Katie Corio. shall not be liable to user for any claims, demands, injuries, damages, actions orcauses of action, whatsoever, arising out of or connected with the use of the recommendations

provided. If user has any questions whatsoever, concerning exercise, use of equipment, etc., user agrees to request clarification and/or instruction from Katie corio. and its agents or employees.

User understands that he/she is responsible for monitoring his or her own condition throughout training and that the recommendations given are designed to place a gradually increasing workload

on the body to improve overall fitness.

Disclaimer: By purchasing this product, user agrees not to hold Katie Corio LLC. or their agents or employees responsible for any injury, illness, allergic reaction, or lack of results while performing

these recommendations. Further, user completely acknowledges that user is simply receivingadvice and that it is user’s choice to adhere to the provided advice, as user’s participation is

voluntary. There may be risks associated with the recommendations given. Consult your physician prior to beginning this training plan if you are under the age of 18, taking any prescription orover-the-counter medication, if you have heart disease, thyroid disease, diabetes, high bloodpressure, or any other medical condition. The FDA has not evaluated this training plan. This

training plan is not intended to diagnose, treat, cure or prevent any disease.

INTRODUCTION

WhaT exaCTLY Is PLYOmeTRIC TRaININg?Plyometrics, often referred to as “ploys”, are exercises in which you exert maximum force in shortintervals of time, with the goal of increasing power (speed-strength). This method was developed in order to try and “shock” the body with something it’s not used to.

Plyometrics are a great way to blend weight training with cardio, getting your heart rate up without you even stepping on a treadmill! It does wonders for aiding in fat loss and increasing muscle tone and definition.

I highly recommend incorporating some plyometric training into your weekly routine. That is why I put together this eBook–– to share with you all my best plyometric workouts that you can incorporate into your weekly routines!

There are two Full Body routines, one Lower Body and one Upper Body routine. Do them all in one week, or pick and choose which ones to add to your normal weekly training routine!

geT The mOsT OUT OF YOUR haRD WORK

Adding a great supplement stack to your training can really optimize your hard work and help you see results faster! Here are the essential supplements that I recommend:

BCAA’s - take one-two scoops, intra-workout and orbetween meals (guava nectarine or raspberry lemonade aremy top faves)

1UP WHEY PROTEIN - take one scoop, post-workout

1UP PREWORKOUT - one scoop, 15 minsbefore workout (blue razz is my fave)

PURE REBUILD - one scoop, before or aftertraining

Those four supps are my CAN’T LIVE WITHOUT supplements, the ones I have seen the absolute best results from using. Feel free to email me at katie@katiecorio.com if you’d like for me to help you build a perfect supplement stack for you and your goals!

FOR aLL 1UPNUTRITION ORDeRs, YOU CaN Use PROmO CODe KaTIe20 TO save mONeY WheN YOU CheCKOUT!

I hope you enjoy Katie’s Power Plyos! Please keep meupdated on your progress and tag @cutekatiebug in your posts on social media so I can follow along! Best of luck!

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CIRCUIT 1

2 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Ice Skaters x 20 ea. leg

Overhead Medicine Ball Squats x 20

Frog Leaps x 10

Wall Sit x 1 min

10 mIN hIIT CaRDIO

CIRCUIT 2

2 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Dumbbell Bicep Curl toOverhead Press x 20

Pushups x 20

Dumbbell Reverse Fly x 20

Medicine Ball Wall Throws x 20

Mountain Climbers x 20 ea. leg

Dumbbell Lateral Raise Hold 1 min

Dumbbell Front Raise Hold 1 min

10 mIN hIIT CaRDIO

CIRCUIT 3

2 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Overhead Dumbbell TricepExtension x 15 (2 hands, one DB)

Medicine Ball Front Raise to Overhead Press x 20

Dumbbell Lateral Raises x 20

Inverted Row x 15

Bent Barbell Row x 20

10 mIN hIIT CaRDIO

CIRCUIT 4

2 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Bicycle Crunches x 20 ea. side

Medicine Ball Overhead Crunch to Squat to Standing Press

x 10

Plank Arm Rotations x 10 ea. side

V-upsx 15 reps, then hold at top and pulse for 30

seconds

FINIsh!

LOWeRBODY

LOWeRBODY

sTReTCh, WaRm UP

CIRCUIT 1

3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Walking Lunges with High Knees

x 10 ea. leg(may use barbell for

weighted)

Jumping Split Squats x 15 ea. leg

Barbell Curtsy Lunges x 20 ea. leg

Barbell Pulse Squatsin Place x 15 ea. leg

10 mIN hIIT CaRDIO

CIRCUIT 2

3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Jumping Knee-Upsx 10 ea. leg

(also known as High Knees)

Side Lunges x 10 ea. leg

Weighted Step Ups x 12 ea. leg(High Knees at top!)

10 mIN hIIT CaRDIO

CIRCUIT 3

3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Sumo Squat Jumps withMedicine Ball x 15

Wall Sit x 1 min

Superman Holds x 30 sec

Glute Kickback (on all four’s, with DB behind knee) x 15 ea. leg

Single Leg Hip Thrust x 15 ea. leg, hold 30 sec. at the end

Single Leg Hip Thrust x 10 ea. leg

10 mIN hIIT CaRDIO

UPPeRBODY

UPPeRBODY

sTReTCh, WaRm UP

CIRCUIT 1

3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Pull-ups (Assisted or Free) x 12

Barbell Bicep Curls x 12

Barbell Close-Grip Upright Rows x 12

Barbell Overhead Tricep Exten-sion x 12

10 mIN hIIT CaRDIO

CIRCUIT 3

3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Seated Arnold Press x 12

Seated Lateral DB Raise x 12

DB Double Row on Bench x 12

Reverse Fly’s on InclineBench (face bench) x 15

10 mIN hIIT CaRDIO

CIRCUIT 2

3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

meChaNICaL DROPseT PUshUPs

Decline Pushups x 15

Flat Pushups x 15

Incline Pushups x 15

Mountain Climbers x 20 ea. leg

Weighted Side Ab Plank(weight in outer arm, hold armperpendicular from body)

x 30 sec. ea. side

10 mIN hIIT CaRDIO

CIRCUIT 4

3 ROUNDs - no rest until full round is complete; 1.5 min rest between rounds

Alternating Bicep Curls x 12 ea.

DB Overhead TricepExtension (1 DB, both hands) x 15

Reverse Crunch x 20

Roman Chair Leg Raises x 20

FINIsh!

FULLBODY

FULLBODY

sUPeRseT CIRCUIT 1

2 ROUNDs - no rest until full round is complete; 1.5-2 min rest between rounds

Sumo Squat Jumps Holding Medicine Bal x 15

Medicine Ball Overhead Crunch to Stand Up andOverhead Press

x 15

5 Jumping Burpees to10 Mountain Climbers(each leg)

x 5

Ice Skaters x 10 ea. side

Jumping Split SquatLunges x 15 ea. leg

10 mIN hIIT CaRDIO

sUPeRseT CIRCUIT 2

2 ROUNDs - no rest until full round is complete; 1.5-2 min rest between rounds

Decline push ups(feet on bench) x 10

Upright Barbell Rows(lead w/ elbows) x 10

Underhand (palms facingyou) Close-Grip Chin Ups x 10

Leap Frog Jumps x 10

Standing Barbell BicepCurls x 10

Flat Pushups x 10

Tricep Dips x 20

Plank 1.5 min

10 mIN hIIT CaRDIO

sUPeRseT CIRCUIT 3

2 ROUNDs - 2 min rest between rounds

HIIT Cardio (stairs, treadmill, bike or row machine) 5 mins

Medicine Ball V-Up Crunches x 15

Walking Overhead- Weighed Lunges (holding dumbbells or plate above head)

x 10 ea. leg

Reverse Dumbbell Flys x 15

Lateral Dumbbell Shoulder Raises x 15

Goblet Squats x 15

Wall Sit 1 min

Bicycle Crunches30 sec. to

Holding V-Up Position and Pulse x 15

10 mIN hIIT CaRDIO

sTReTCh, WaRm UP