AT2: 16-Minute Workouts

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2 AT2: 16-Minute Workouts Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

3 AT2: 16-Minute Workouts Welcome to the 16-Minute workout portion of the AT2 workouts. Each of these workouts will focus more on one body part and include a nice little cardio ab twist to ensure you burn fat and build lean muscle at the same time. The key to these workouts is making sure you use a comfortable yet challenging weight so that you can continue to see massive progress in your workouts. Stay focused and get after these workouts! Keep me posted on your progress, Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com P.S. Don't forget my other sites Blog posts, videos, motivation, free gifts, free content, and more. Revolutionary six-week workout programs that combines the two most powerful fat burning workouts on the planet! Join us on Facebook at

4 Train Hard But Train SAFE! 1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer. 2. If something hurts or feels off, don t do that exercise. There are plenty of alternates that you can add in. Please feel free to dennis (at) fatburningnation (dot) com for ideas. 3. Always be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore. 4. If you find you need more rest in between exercises, take it. It's better to take more rest and keep great form. 5. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 6. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 7. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 8. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 9. Have a cool down period at the end of each workout that includes stretching and foam rolling. And again... Always, always, ALWAYS remember to make sure you are warmed up before starting any of these workouts!

5 Workout #1: It's All About The Legs Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set. Circuit #1 Barbell Squats: reps Squat Jumps: 30 seconds Squat Hold: 15 seconds Rest seconds and repeat 3 full rounds! Circuit #2 Dumbbell Lunges (alternating): 30 seconds X-Body Mountain Climbers: 30 seconds Bulgarian Split Squats: 12 reps each leg Hopbacks: 30 seconds Rest seconds and repeat 3 full rounds! Finisher Punisher Squats: 4 minutes (20 seconds of bodyweight squats, followed by a 10 second squat hold and repeat) CLICK HERE TO SEE WORKOUT DESCRIPTIONS

6 Workout #2: Straight Front Focused Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set. Circuit #1 Incline Chest Press: 30 seconds Decline Pushups: 30 seconds Mountain Climbers: 30 seconds Circuit #2 In/Out DB Press: 30 seconds Close Grip Pushups: 30 seconds Leg Raise To Hip Up: 30 seconds Sit Throughs: 30 seconds Finisher: As many pushups as possible in 2 minutes CLICK HERE TO SEE WORKOUT DESCRIPTIONS

7 Finisher #3: Get Off Your Back Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set. Circuit #1 Bent Over Row: 10 reps Pull-Ups: 10 reps Half Low Burpee: 30 seconds Rear Delt Flies: 30 seconds Circuit #2 Chin-Ups: 30 seconds Kettlebell Swings: 30 seconds Side Oblique Raises (alternating): 30 seconds Rest 30 seconds and repeat 3 full round! Finisher As many burpees as possible in 3 minutes! CLICK HERE TO SEE WORKOUT DESCRIPTIONS

8 Workout #4: Shoulders and Shoulders and Shoulders OH MY! Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set. Circuit #1 Overhead Press: 10 reps Side Shoulder Raises: 10 reps T-Pushups (alternating): 30 seconds Circuit #2 Arnold Press: 10 reps Front Raises (quick): 30 seconds Up and Outs: 30 seconds Rocking Planks: 30 seconds Finisher 45 seconds of as many reps as possible of Wide Grip Pushups Rest 15 seconds 45 seconds of as many reps as possible of Regular Grip Pushups Rest 15 seconds 45 seconds of as many reps as possible of Close Grip Pushups CLICK HERE TO SEE WORKOUT DESCRIPTIONS

9 Workout #5: New Abs Cardio Move from one exercise to the next only resting where it says to rest. Focus on keeping good form throughout the workout and be sure to use a weight that will challenge you on each set. Circuit #1 Spiderman Pushup Burpees: 30 seconds Leg Raises or Leg Raise to Hip-Up: 30 seconds Prisoner Squat to Toes: 30 seconds Bicycles: 30 seconds Circuit #2 Mountain Climbers: 30 seconds Pushup and Sit Through: 30 seconds Sprints in Place: 30 seconds Finisher Planks: 60 seconds Side Planks: 30 seconds each side CLICK HERE TO SEE WORKOUT DESCRIPTIONS

10 Great job on completing these awesome 16-minute workouts! You may already know, but I am known as the 'Workout Wizard' and have even been called the 'Clark Kent of the Fitness Industry.'--> (I know you like those black-rimmed glasses :) ) I know how to create awesome, done-for-you fat burning workouts... Ones that bring incredibly fast results, are super fun to do, and many times can be done with zero equipment! If you are tired of not seeing results and want a system that you cannot find anywhere else on the Internet... Then head over to SuperheroSprints.com and take my 6-week Superhero challenge. I am so confident that this system will work for you that I risk everything by offering it to you 100% risk free. Listen to my guarantee: If you do not see more results in the next 6-weeks than you have seen in the previous 6 months, I will return every penny spent! That is how confident I am. This is the exact system I used to get wedding day ready in under 6- weeks. If it can work for me and the 500+ others that have gone through the system, it most certainly will work for you too. Thank you for trying out the AT2 Workout System! Now take the next step and go grab the rest of the workouts that are waiting for you: Click HERE Get the Complete Superhero Sprints System! Dedicated to your fitness, Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com AT2 Workouts By Dennis Heenan SuperheroSprints.com