This document provides guidelines for maintenance workouts to maintain fitness levels after exercise goals have been achieved. It outlines 3 circuits focusing on upper body muscles alternating exercises like reverse lunges, planks, and burpees. Another section focuses on lower body with exercises like body weight squats. General maintenance rules suggest adjusting diet to be clean rather than focused on fat burning. Weight training should be reduced to 2-3 days per week and cardio added to prevent fat gain and continue burning calories consumed.