Superhero Supercharged

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2 Superhero Supercharged 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 Superhero Supercharged Welcome to Superhero Supercharged. In the program, you are going to find some of the best metabolic blaster workouts around. All of these workouts will last right around minutes, and will involved both weighted and bodyweight exercises. Each workout will have sprinting mixed into, resulting in more fat burning and faster results. Get ready to have some fun! Keep me posted on your results. I will be in touch, 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 Table Of Contents: Table of Contents Tips Before Starting... 5 Strength Training Guidelines:... 6 Superhero Supercharged...7 Exercise Descriptions Final Words... 30

5 Tips Before Starting 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. Because this is a new program, 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, feel free to take it. Over time you should work on shortening your rest periods. 5. This program is demanding so if going three days per week is too much, start by going two days a week with your third day being an active rest day (walking, hiking, etc.). 6. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 10. Have a cool down period at the end of each workout that includes stretching and foam rolling.

6 This is important! Strength Training Guidelines: Below are some guidelines that you should read through before jumping into the program. The reason I have put these together is to help maximize results while eliminating tons of soreness. Yes, you will get sore and that is fine. What you want to avoid is getting so overly sore that you have to miss a workout. Always start with a warm up: Your warm up should consist of some dynamic stretching, foam roll, and warm up sets. For example, start by doing some bodyweight squats, lunges, and pushups before starting. Always be sure your body is fully ready to go before starting. Ease into the program: As was stated, this is a challenging program so be sure to ease into it. Always have perfect form: It is much better to have perfect form doing less repetitions than have bad form performing lots of repetitions. Form is very important, so keep focused on it throughout the workouts. Finish with a cool down period: Once you have finished your workout, always perform a cool down with some stretching and foam roll. This will help eliminated soreness and get you better prepared for the next day. Track your progress: This is very important as you go throughout the program. Be sure you are tracking everything that you do. This includes the weight you used, the amount of rest you took, and how long your workouts take. Drink lots of water: Be sure to keep yourself hydrated as these workouts will take a lot out of you. Get good rest. Sleep and recovery time is going to be huge on this program. Try to sleep at least 7-8 hours per night to allow your body to recover and grow. Note to beginners: The workouts on the Superhero Supercharged System are very challenging. Therefore, you may want to cut the workouts down in half when first starting out. For example, if the program calls for you to do 3 rounds, you should cut that down and only do one or two total rounds. You can then build up to doing more.

7 Superhero Supercharged Perform each workout below having at least a days rest in between. For example, do workout #1 on Monday, #2 on Wednesday, and #3 on Friday. Workout #1 Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Goblet Squat 20 seconds Pushups 20 seconds Bulgarian Split Squat 20 seconds Rest 30 seconds and then start the Circuit Workout Circuit Go through 3 times only resting when needed. 1A) Barbell Squats 12 reps 1B) Bench Press 10 reps 1C) Squat Jumps 30 seconds 1D) Decline Pushups 30 seconds 1E) Kettlebell Swings - 30 seconds 1F) DB Lunges (alternating) 10 reps each leg 1G) Incline DB Chest Press 12 reps 1H) Jump Lunges 30 seconds 1I) T Pushups 30 seconds 2J) Kettlebell Swings - 30 seconds Rest seconds (depending on fitness level) and repeat 3 full circuits. Do the below circuit 5 times with no rest between exercises. Rest as long as needed between full rounds. 2A) Sprint or Sprints in Place 50 yards or 30 seconds 2B) Burpees 30 seconds

8 Workout #2 Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Goblet Squat 20 seconds Pushups 20 seconds Bulgarian Split Squat 20 seconds Rest 30 seconds and then start the warm up superset Warm-up Superset Go through 2 times with a 10 second rest between exercises. Rest 20 seconds and move on to the real sets. 1A) Pullups 20 seconds 10 seconds transition 1B) Deadlifts 20 seconds Workout Superset #1 Go through 3 times only resting when needed. 1A) Deadlifts 10 reps 1B) Pull-Ups 10 reps 1C) DB Bulgarian Split Squat 30 seconds (each leg) 1D) Hanging Leg Raises or Rocking Planks - 45 seconds 1E) Single Leg DB Deadlift 12 reps each side 1F) Bent Over Row 10 reps 1G) Squat to Squat Jump 30 seconds each side 1H) Rocking Planks - 60 seconds Rest seconds (depending on fitness level) and repeat 3 full circuits. Do the below circuit 5 times with no rest between exercises. Rest as long as needed between full supersets. 2A) Sprint or Sprints in Place 50 yards or 30 seconds 2B) Squat Holds 30 seconds

9 Workout #3 Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Goblet Squat 20 seconds Pushups 20 seconds Bulgarian Split Squat 20 seconds Rest 30 seconds and then start the Circuit Warm-up Superset Go through 1 time with a 10 second rest between exercises. Rest 20 seconds and move on to the real sets. 1A) Overhead Press 20 seconds 10 seconds transition 1B) DB Reverse Lunge (alternating) 20 seconds Workout Superset #1 Go through 3 times only resting when needed. 1A) DB or Barbell Overhead Press 12 reps 1B) DB Lunge (alternating) 10 reps each side 1C) Jump Rope 60 seconds 1D) Single Arm Squat to Press 30 seconds each side 1E) Box Jumps 20 reps 1F) Side Shoulder Raises 12 reps 1H) Jump Rope 60 seconds Rest seconds (depending on fitness level) and repeat 3 full circuits. Do the below circuit 5 times only resting when needed! 2A) 60-yard sprint 2B) 20 double unders (jump rope)

10 Exercise Descriptions Bodyweight Squats 1. Starting Position: Start with your feet a little wider than shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards 2. Movement: Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. Push-Ups 1. Starting Position: Get in a push-up position with your hands about shoulder width apart or a little wider than shoulder width. Keep your core tight and your back straight. 2. Movement: Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position.

11 Squat Jumps 1. Starting Position: Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat. 2. Movement: When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. When coming down, be sure and land softly the repeat. Alternating Lunges 1. Starting Position: Start by standing with your feet shoulder width apart, and your hands placed on your head or down by your side. You will then step straight out and place that foot in front of you. 2. Movement: When your lead foot hits the ground, you will drop your back knee until it is one inch off the ground. You will need to be sure you core is tight throughout the movement. Once you have lunged your back leg to the floor, you will explode up by pushing off your front leg and returning to the starting position. You will then repeat the same movement with the opposite leg.

12 Pull-Ups Target: Core, lats, biceps, rear shoulders (Full Body) 1. Starting Position: Grip the bar with your palms facing forward with your hands slightly wider than shoulder width apart. Hang with your arms fully extended and your core tight. 2. Movement: Pull yourself up until your chin has gone past the bar then slowly lower yourself back down to the starting position. Bulgarian Split Squat 1. Place one leg on a bench or chair making sure that it is secure. With your other leg, take a step forward that is a little further than your normal step. 2. Keeping your core tight, lower your body until your front leg has reached a 90 degree angle. You will then return to the starting position and complete for the allotted amount of time/reps. Once finished, switch legs.

13 Close Grip Push-Ups 1. Starting Position: Get in a push-up position with your hands forming a diamond below your chest. Keep your core tight and your back straight. 2. Movement: Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position.

14 Kettlebell Swings 1. Starting Movement: Start with your stance a little wider than shoulder width apart with your toes pointed slightly outwards. 2. Movement: Squat down with your back completely straight, dropping the dumbbell between your legs. When you have reached the bottom on your squat, you will slightly push your forearms against your groin area to get momentum to swing the dumbbell back up. You will then squat back up while the dumbbell swings up in a fluid motion with the squat. This is a continual movement so once you have stood back up and the dumbbell has reached about chest height, you will repeat the movement again. Trainer s Tip: Start out using a comfortable weight especially if you have never done this movement before. Kettlebells work best for this movement. Jump Rope: See Video > CLICK HERE TO VIEW

15 Burpees Trainer s Tip: There are many different burpee variation exercises. For beginners, you can omit the push-up done in pictures 4 and 5, and instead just perform the squat to jump back, to jump forward to squat up. For more advanced variations, you can add in push-ups as we did in the pictures, and can also add in a squat jump at the end of the movement.

16 Reverse Lunges 1. Starting Position: Start by standing with your feet shoulder width apart, and your hands placed on your hips or by your side. You will first lift one leg upwards then step straight back and place that foot behind you. 2. Movement: When your foot hits the ground, you will drop your back knee so it is about an inch off the ground. You will need to be sure you core is tight throughout the movement. Once you have lunged your back leg to the floor, you will explode up by pushing off your back leg and returning to the starting position. You will then repeat the same movement with the same leg for the allotted amount of time, then switch to the other leg. Box Jumps 1. Stand in front of a box that is inches high. Engaging your core, jump and land on top of the box with your knees bent allowing your muscles to absorb the force. 2. Step down off the box and repeat. Gradually increase the box height according to what is comfortable for you.

17 Ice Skaters 1. Starting in an athletic position with your knees bent and core tight, you will jump laterally to one side landing on only your outside foot. 2. Once you have landed safely, you will jump back landing on your other foot. You will continue in this fashion for the duration of the given time frame. Be sure to start with jumping at a comfortable distance. As you get stronger you can work on jumping further and further. Spiderman Push-Ups 1. Starting Position: Start in a push-up position with your core tight and back straight. 2. As you lower yourself down to perform a push-up, you will bring one leg up (keeping it close to the ground) to the elbow on that same side. One the way back up, your leg will return to the starting position. On the next repetition you will use the opposite leg (the leg you didn't use on the first rep). You will continue in this alternating fashion for the duration of the time.

18 Mountain Climbers 1. Starting Position: Start in a push-up position with your core tight and back straight. 2. Movement: Fire one leg forward towards your chest keeping the knee low to the ground and your back straight. Once you have reached the chest area with the first leg, return to the starting position and perform the same routine with the next leg. You will continue this alternating fashion for the allotted amount of time.

19 Barbell Squats Target: Entire lower body, core 1. Starting Position: Stand holding the bar across your upper back, squeezing your shoulder blades together. You do not want the bar resting on your spine. Set your feet about shoulder width apart with your feet in a comfortable position facing almost straight forward. Your low back should be in its naturally arched position, and your eyes should be straight forward or a slight tilt up. 2. Movement: Push your hips backwards as if you were going to sit down in a chair, with the pressure and weight on your heels. Lower your body as low or as comfortably as you can. Once you reach the bottom of your squat, drive your heels into the ground and stand back up into your starting position. Trainer s Tip: Most people think squat injuries happen because of squatting too low. However, injuries occur when you train your body to only go parallel and then the one instance you go lower than parallel, the injury happens. Training your body from the start to go lower and lower each time will help you avoid injuries. Start slow, and gradually as you get stronger and more flexible, you will be able to go lower and lower.

20 Deadlifts Target: Full Body 1. Starting Position: Start with the bar about an inch away from your shins, with your hands placed just outside your legs. Your back should be naturally arched, with your knees bent, and butt down. 2. Movement: Clenching the bar with your overhand grip and keeping your back straight, tense your body and stand up with the bar. Keep the bar close to your body throughout the exercise. Many times you will even find yourself scraping your shins on the bar when doing the exercise correctly. Once you have reached the top, slowly lower the bar back down into the starting position. Trainer s Tip: Deadlifts take a lot out of you. They are one of the most difficult exercises, especially when doing heavy weight. So be sure to get a good amount of rest in between sets, even if that means taking a 2-3 minute rest period.

21 Hanging Leg Raises 1. Starting Position: Start by placing your hands with an underhand grip on the pull up bar and your feet off the ground. Before the movement phase, be sure your core is tight so you are not swinging. 2. Movement: Once you are stable, you will keep your legs straight as you raise them up until they are straight out in front of you. This should be very controlled with no swinging. Once you have reached a 90 degree angle at the top, slowly lower your legs back down to the starting position and repeat. Trainer s Tip: This is a very advanced exercise and involves a ton of core strength. Really make sure you are not swaying during this exercise. It should be very controlled by keeping your core tight throughout and really focusing on keeping your body as still as possible!

22 Bench Press Target: Pectorals, triceps, shoulders 1. Starting Position: Keeping your back flat on the bench, place your hands a little wider than shoulder width apart. The wider your grip, the harder it is on your chest while the closer your grip, the more strain it puts on your triceps. Hold the bar over your chest with your arms straight. 2. Movement: Slowly lower the bar down to your chest. Then push the bar back up to the starting position. Trainer s Tip: There are plenty of variations when it comes to bench press. First we have either flat, incline, or decline bench. Then for repetition speed you can work on going slow down and slow up (much harder) or slow down and exploding up. The reason I like these two variations best is because you are focusing on not just letting gravity pull the weight down. You are working on controlling the weight on the way down which is sometimes even harder than pushing it back up!

23 Overhead Press Target: Deltoids, Triceps, Lower Trapezoids 1. Starting Position: Place you feet in a staggered position with one foot in front of the other to reduce tension on the low back. Place your hands on the bar about shoulder width apart, and place the barbell in front of your shoulders to start. 2. Movement: Press the barbell straight up until your arms have reached full extension, then slowly lower the bar back to the starting position. Trainer s Tip: Having your feet staggered takes pressure off of your low back. Especially when getting to heavier weights, be sure your form remains perfect throughout!

24 Bent Over Row Target: Traps, Lats, Back of shoulders, biceps 1. Starting Position: Standing with your feet shoulder width apart and a slight knee bend, grip the bar a little further than shoulder width apart. Be sure to keep your core tight and back straight. 2. Movement: With the bar in the starting position, pull the bar towards you until it has reached the upper torso area. Pause when you reach the top squeezing your shoulder blades together, and then slowly lower the bar back to the starting position. Be sure to keep your core tight throughout. Trainer s Tip: Do not let your back arch! Especially when the weight gets heavier, it can be easy to just let the weight fall and your back arch. Be sure to keep you core tight and your back straight throughout the exercise.

25 DB Incline Press 1. Lie on a bench with the backrest inclined at degrees. Hold the dumbbells above your chest with your palms turned toward your feet. 2. Lower the dumbbells to chest level. Press the dumbbells straight up above the chest DB Lunge (alternating) 1. Stand with your feet shoulder-width apart holding a dumbbell in each hand. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. 2. Lower your body until your left thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Drive through the lead leg to step backward to the standing position. Alternate sides.

26 Decline Pushup 1. Keep the abs braced and body in a straight line from toes (knees) to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet onto stairs or a bench. 2. Lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. T-Pushup (alternating sides) 1. Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. 2. Slowly lower yourself down until you are 2 inches off the ground. Push off to return to the start position. As you come up, rotate to one side and point that arm towards the ceiling. Alternate sides with each rep.

27 Squat Hold Squat down until your knees reach a 90 degree angle. Hold that position with your arms out in front for the allotted amount of time. 1 Arm DB Squat to Press 1. Hold a kettlebell or dumbbell at shoulder height with your palm facing away from your body. Let the other arm hang free at your side. 2. Squat to at least parallel, maintaining an upright torso. Return to the standing position while simultaneously pressing the weight overhead. Do all reps on one side then switch.

28 DB RDL 1. Keep your lower back arched and bend forward by pushing your hips back. Repeat all reps for one side then switch. 2. Stand on one leg with a small bend in that knee. The other leg is bent back. Keep your knee slightly bent, back arched, and try to keep the other leg straight.

29 DB Bulgarian Split Squat 1. Holding a pair of Dumbbells, place one leg on a bench or chair making sure that it is secure. With your other leg, take a step forward that is a little further than your normal step. 2. Keeping your core tight, lower your body until your front leg has reached a 90 degree angle. You will then return to the starting position and complete for the allotted amount of time/reps. Once finished, switch legs. Jump Lunges Starting Position:Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. Lower your body until your left thigh is parallel to the ground. Movement: Keep your upper body upright and your lower back flat, explode upwards (jump by driving through both legs simultaneously) while switching your legs in the air (your feet will switch places on each rep.) Continue in this alternating fashion.

30 Final Words Now that you have gone through these awesome Superhero Supercharged Workouts, I know you are ready for more! Here's the thing, I am known as the 'Workout Wizard' and have even been called the 'Clark Kent of the Fitness Industry.' > 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 guaranteed: 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 Superhero Supercharged! 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 Superhero Supercharged By Dennis Heenan SuperheroSprints.com