Copyright 2014 TheSuperhumanLife.com
|
|
- Primrose Powell
- 5 years ago
- Views:
Transcription
1
2 Copyright 2014 TheSuperhumanLife.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 A Letter From Dennis... First and foremost, I want to thank you from the bottom of my heart for taking action and investing in the Superhero Body: Bodyweight Edition. I cannot tell you how excited I am that you will be going through these workouts and that I get to play a role in helping you achieve great health. For those of you who do not know me yet, my name is Dennis Heenan and I am a Master Certified Turbulence Trainer, Certified Personal Trainer, and Online Health and Nutrition Coach. I am also known as The Clark Kent of Fitness or Superman because of my Superhero-Inspired workout programs. Plus, people say I look like Clark Kent... ======> For the last 8-years, I've had the pleasure of working with thousands of people helping them transform their bodies through my workout programs. I am honestly humbled by each story I get to hear about how one of the programs I put together was able to help someone move closer to their goals... Always makes my day. Anyway, that's enough about me. This program right here is about YOU! All the hard work has already been done for you so that all you need to do is follow the workouts below for the next 4-weeks. If you can do that, I can promise you that you will see great success on this program. Like the dozens of clients that tested this program for me, you will feel stronger, have more visible abs, and have tighter, leaner muscles. It's powerful stuff. This program has been tested over and over again until I firmly felt that it was ready for YOU to use it and see great success. As you go through the program, please feel free to reach out with any questions, updates, and progress as I LOVE hearing from you. Just dennis [at] fatburningnation [dot] com. I am dedicated to making this program a success for you, so let me know how I can help. Looking forward to your transformation, Dennis Heenan, MCTT Master Certified Turbulence Trainer
4 Tips Before Starting 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 or see the Exercise Library manual for alternative exercises. 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, take it. Over the course of the program, you should work on shortening your rest periods. 5. This program is demanding so if going five days per week is too much, start by going 3 days a week with your others days being active rest days (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.
5 Understanding The Workouts... If you have questions on the workouts, the progressions, or anything else... Please visit the MAIN MANUAL in your members download area. The MAIN MANUAL is where you will find all the information about the Superhero Body: Bodyweight Edition. Below is just Phase 2 of the Superhero Body: Bodyweight Edition!
6 Phase 2 - IGNITE Week 2 Workout 1 Perform 30-seconds of each exercise below with no rest in between. Rest 30-seconds between full rounds and complete 3 times through. Then rest for 60-seconds and move to the next set of exercises. Rest ONLY where it says to rest. NOTE: Allow yourself 5-10 seconds transition in between exercises. This means you should set your interval timer to 30-seconds on, 5 seconds transition. Circuit #1 -Bulgarian Split Squats or Split Squats: 30-seconds each side -Pull-Ups or Bodyweight Rows: 30-seconds -Squat Pulsars: 30-seconds Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds After the 3-rounds is up, rest 60-seconds and move to circuit #2. Circuit #2 -Split Squats: 10 reps each leg -Pull-Ups or Bodyweight Row (with 3-second squeeze at the top): Max reps -Single Leg Hip Raises (2 second squeeze at the top): 12 reps each side -Calf Raises (toes forward): 10 reps -Calf Raises (toes outward): 10 reps Rest 30-seconds and repeat 1 more time for a TOTAL of 2 rounds After the 2-rounds is up, rest 60-seconds and move to circuit #3. Circuit #3 -Single Leg Deadlift: 12 reps each leg -Chin-Ups or Underhand Row: Max reps -Swing Through Lunges: 12 reps each leg Rest 30-seconds and repeat 1 more time for a TOTAL of 2 rounds After the 2-rounds is up, rest 60-seconds and move to circuit #4. Circuit #4 Perform 30 seconds on each exercise below. Rest ONLY when needed. Perform ONE round. -Squat Jump -Ab Wheel Rollout or Hand Walk Out -Incline Single Leg Glute Raises -Leg Raises or Hanging Leg Raises -Squat Jump
7 Phase 2 - IGNITE Week 2 Workout 2 (optional but recommended) Set your timer for 10-minutes. After getting a good warm up, your goal is to complete as many FULL SPEED sprints as possible in the 10-minutes. Here's your sprinting options: NOTE: If you need to take more time to rest, please do so. Your goal is to SPRINT during your sprinting portion, not go half speed! Outdoor Sprints: sprint yards, rest and repeat. Write down how many sprints you completed. Jump Rope*: perform seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Burpees*: perform 30-seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Mountain Climbers*: perform seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Indoor Cardio Machines* (Bike or Rower): perform 30-seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Once you have completed your 10-minutes of sprints, rest as long as needed and complete the 4-minute circuit below: Decline Pushups: 20-seconds Rest 10-seconds Leap Ups (alternating): 20-seconds Rest 10-seconds Sit Throughs: 20-seconds Rest 10-seconds Squat Jumps: 20-seconds Rest 10-seconds and then complete ONE more round.
8 Phase 2 - IGNITE Week 2 Workout 3 Perform 30-seconds of each exercise below with no rest in between. Rest 30-seconds between full rounds and complete 3 times through. Then rest for 60-seconds and move to the next set of exercises. Rest ONLY where it says to rest. NOTE: Allow yourself 5-10 seconds transition in between exercises. This means you should set your interval timer to 30-seconds on, 5 seconds transition. Circuit #1 -Pushups or Knee Pushups: 30-seconds -Mountain Climbers: 30-seconds Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds After the 3-rounds is up, rest 60-seconds and move to circuit #2. Circuit #2 -Close Grip Pushups: 15 reps -Reverse Bodyweight Row with Squeeze*: 10 reps -Dive Bomber Pushups: 10 reps Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds *Squeeze for 3-seconds on the top of each rep. After the 3-rounds is up, rest 60-seconds and move to circuit #3. Circuit #3 -Spiderman Planks: 30-seconds -Close Grip Pushups: 30-seconds Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds Circuit #4 Perform as many Handwalk Pushups as possible in 2-minutes.
9 Phase 2 - IGNITE Week 2 Workout 4 (optional but recommended) Set your timer for 10-minutes. After getting a good warm up, your goal is to complete as many FULL SPEED sprints as possible in the 10-minutes. Here's your sprinting options: NOTE: If you need to take more time to rest, please do so. Your goal is to SPRINT during your sprinting portion, not go half speed! Outdoor Sprints: sprint yards, rest and repeat. Write down how many sprints you completed. Jump Rope*: perform seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Burpees*: perform 30-seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Mountain Climbers*: perform seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Indoor Cardio Machines* (Bike or Rower): perform 30-seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Once you have completed your 10-minutes of sprints, rest as long as needed and complete the 4-minute circuit below: Spiderman Pushups: 20-seconds Rest 10-seconds Leap Ups: 20-seconds Rest 10-seconds Sit Throughs: 20-seconds Rest 10-seconds Jump Lunges: 20-seconds Rest 10-seconds and then complete ONE more round.
10 Phase 2 - IGNITE Week 2 Workout 5 Perform each exercise below resting only where it says to rest. Rest periods for this workout are up to you. Take as long as you need without slacking off. Remember you want to push yourself in this workout so go hard but take enough rest for form to stay good throughout. You will go through this workout four times through. NOTE: Allow yourself 5-10 seconds transition in between exercises. This means you should set your interval timer to 30-seconds on, 5 seconds transition. 1) Quick Feet 30 seconds Rest as long as needed... 2) 100 Yard Sprints or 30-seconds of Sprints in Place Rest as long as needed... 3A) Alternating Lunges or Jump Lunges: 30-seconds 3B) Dive Bomber Pushups: 30-seconds 3C) Leg Raises or Hanging Leg Raises: 30-seconds Rest as long as needed... 4A) Squat to Squat Jump: 30-seconds 4B) Burpees: 30-seconds Rest as long as needed and complete 3 more rounds for a TOTAL of 4 rounds.
11 Alternating Front Lunges 1. Stand with your feet shoulder-width apart 2. Step backward with one leg, taking a slightly larger than normal step. 3. Plant your back toe on the ground and use it to help keep your balance. 4. Lower your body until your front thigh is parallel to the ground. 5. Keep your upper body upright with chest proud. 6. Push back to the start position and switch legs. Alternating Grip Pushups 1. Start in the pushup position with core tight and back straight. 2. Perform a pushup, then when you reach the top of your first rep, take one hand and place it anywhere. Perform another pushup. 3. Take your opposite hand and place it in a random position performing another pushup. 4. Each new rep, your hands will be in different spots, hence the name alternating grip pushups. 5. You can do ANY position with your hands so get creative.
12 Bodyweight Squats 1. 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. 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. Broad Jumps 1. Stand in an athletic position on the balls of your feet, knees bent and core tight. 2. Driving through the ground, jump forward as far and as high as you can making sure you land softly. Once you land, repeat immediately.
13 Burpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Perform a pushup (optional) Thrust your feet back up and then stand back up. Add a vertical jump at the end (optional) Clapping Pushup Start in a pushup position with hands placed shoulder width apart. Drop down and perform a pushup and on the way up, explode bringing the hands up into a clapping position. Drop down and catch yourself in pushup position. Repeat in this fashion.
14 Close Grip Burpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, placing your hands in a diamond shape, then thrust your feet back so you are in a push-up position. Perform a pushup (optional) Thrust your feet back up and then stand back up. Add a vertical jump at the end (optional)
15 Close Grip Pushups Get in a push-up position with your hands forming a diamond below your chest. Keep your core tight and your back straight. 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. Close Grip To Regular Grip Explosive Pushups 1. Start in a close grip pushup position with hands placed just inside shoulder width apart. 2. Drop down and perform a pushup and on the way up, explode bringing the hands out into a regular grip pushup. 3. Drop down and perform a regular grip pushup exploding inwards into the close grip position. 4. Repeat in this fashion.
16 Close Grip To Regular Grip Pushups 1. Start in a close grip pushup position with hands placed just inside shoulder width apart. 2. Drop down and perform a close grip pushup. After completing the close grip pushup, quickly move your hands to the regular grip pushup position. 3. Drop down and perform a regular grip pushup then return to the close grip pushup. 4. Repeat in this fashion. Dive Bomber Pushup 1. Start with your feet outside shoulder width apart and in the pike pushup position with your glutes in the air. 2. Keeping your hands about shoulder width apart, slowly bring your upper body towards the floor while shifting your body forward. 3. Keep going and bring your chest up while facing straight ahead. Return to the starting position and repeat.
17 Electric Hops Start in a squat position with knees bent and core tight. Jump up exploding through the floor. In the air, you are going to make a 180 degree twist so when you land you are facing the opposite way that you started. As soon as you land, jump up again and do a 180 degree twist back to the starting position. Repeat in this manner. Ground Lunge Punches Start in an athletic position with your feet shoulder width apart. In a quick movement, rotate your feet so they are pointing to the side as you drop one knee to the floor in a lunge. As your knee goes to the ground, take your fist and touch the ground at the same time. (the same knee and fist will hit the ground each time) Quickly return to the starting position and repeat on the opposite side.
18 Half Burpees Start in a pushup position with back straight and core tight. Using your core, quickly throw yourself into a squat. Quickly return to the starting position and repeat. Handwalk Pushups 1. Staying in the top of the pushup position the entire time, quickly place your hands in different places for the allotted amount of time.
19 Jump Lunges 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. 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. Sit Throughs Start in the pushup position with core tight and back straight. Twisting in your core, drive one leg through to the opposite side until you are seating on the floor with one arm on the ground and the opposite arm in the air. Return to the starting position and repeat on the opposite side.
20 Lateral Hops Stand with your knees slightly bent, abs braced, and hips back. Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles. Repeat to the other side with as little rest as possible between jumps. Be sure to land softly each time. Mountain Climbers Start in the push-up position with your core tight and back straight. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate. Return your leg to the starting position and repeat with the other leg.
21 Off Set Pushups 1. Keep your abs braced and body in a straight line from toes to shoulders. 2. Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level. 3. Slowly lower yourself down until you are 1 inch off the ground. 4. Push through your chest, shoulders and triceps to return to the start position. 5. Keep your body in a straight line at all times. 6. Do all reps for one side and then change hand positions and complete all other reps Outside Mountain Climbers Start in the push-up position with your core tight and back straight. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the outside of the elbow on the same side. Do not let your hips sag or rotate. Return your leg to the starting position and repeat with the other leg.
22 Punisher Squats Stand with your feet just wider than shoulder-width apart. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together tightly. Start the movement at the hip. Push your hips backward and act like you are sitting back into a chair. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Do not round your lower back. Push with your glutes, hamstrings, and quadriceps to return to the start position Pushups Place your hands just wider than shoulder-width apart. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. If it is too hard, drop to the knees or perform pushups with your hands on a bench.
23 Pushups Holds 1. In the pushup position, drop down until your chest is 2-3 inches off the ground. 2. Hold in that position for the allotted amount of time. Quick Alternating Reverse Lunges 1. Stand with your feet shoulder-width apart 2. Step backward with one leg, taking a slightly larger than normal step. 3. Plant your back toe on the ground and use it to help keep your balance. 4. Lower your body until your front thigh is parallel to the ground. 5. Keep your upper body upright with chest proud. 6. Push back to the start position and switch legs.
24 Quick Feet 1. Place your feet shoulder-width apart and bend knees into a squat position 2. While staying in a low squat, move feet quickly in a sprinting in place motion 3. Repeatedly sprint feet in place while in the low squat
25 Reach Through Pushups Place your hands just wider than shoulder-width apart. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. Once you reach the starting position, reach one arm through to the opposite side making sure you reach past the opposite wrist. Repeat another pushup then reach through to the opposite side. If it is too hard, drop to the knees or perform pushups with your hands on a bench. Reverse Lunge Jumps 1. Stand with your feet shoulder-width apart 2. Step backward with one leg, taking a slightly larger than normal step. 3. Plant your back toe on the ground and use it to help keep your balance. 4. Lower your body until your front thigh is parallel to the ground. 5. Keep your upper body upright with chest proud. 6. Explode back to the start position, driving your knee and jumping off the ground. Repeat all legs on the same side and then switch legs.
26 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. On EACH rep, reach down with your hand and touch the ground! Side Hurdles 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, keeping your knees high, as if you are jumping over a hurdle. 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. You are looking to go for height rather than distance.
27 Spiderman Pushups Starting Position: Start in a push-up position with your core tight and back straight. 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.
28 Spiderman Climbs + Pushup 1. Start in a pushup position with your core tight and back straight. 2. With your core braced, fire up one foot to the hand on the same side of your body. 3. Once completed, fire back into the pushup position and repeat on the opposite side. 4. At the end of each climb, perform one pushup and repeat! Sprints in Place Run in place, bringing your knees high, alternating steps, and pumping your arms and legs as fast and as comfortably as possible.
29 Squat Jumps 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. 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. Squat to Squat Jump 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 and perform a bodyweight squat. Immediately drop back down and this time perform a squat jump by driving your feet through the floor and jumping as high as you can. Land softly and move back into the bodyweight squat. Repeat in this fashion.
30 T-Pushups 1. Keep the abs braced and body in a straight line from toes to shoulders. 2. Place the hands on the floor slightly wider than shoulder-width apart. 3. Slowly lower yourself down until you are 2 inches off the ground. 4. Push off to return to the start position. 5. As you come up, rotate to one side and point that arm towards the ceiling. 6. Alternate sides with each rep. Up Downs Start in the plank position keeping your core tight and back straight. Place on hand on the floor followed by the other hand and push yourself into the pushup position. Quickly return to the plank position and repeat.
31 Wide Grip Pushups 1. Start with your hands placed just outside shoulder width apart. 2. Drop down and perform a wide-grip pushup keeping your core tight, really focusing on engaging your chest. 3. Repeat as necessary. Wide Stance Squat Pulsars 1. Place your feet just outside shoulder-width apart with your toes pointed at a 45 degree angle outwards. 2. Drop down as low as you comfortably can performing a squat. 3. Come about ¼ of the way up to the starting position and repeat quickly, kind of like pulsing up and down. Your knees will NEVER be fully straight in this exercise.
Copyright 2014 TheSuperhumanLife.com
Copyright 2014 TheSuperhumanLife.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
More informationAT2 Conditioning Exercise Descriptions
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
More informationBodyweight Shred: 21-Day Accelerator Workouts
http://bodyweightshred.com/ 1 Copyright 2015 BodyweightShred.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
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.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
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.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
More informationCopyright 2014 FatBurningNation.com
Copyright 2014 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
More informationCopyright 2014 FatBurningNation.com
Copyright 2014 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
More informationCopyright 2015 TheSuperhumanLife.com
Copyright 2015 TheSuperhumanLife.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
More informationCopyright 2014 FatBurningNation.com
Copyright 2014 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
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.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
More informationSuperhero Supersets. Copyright 2013 FatBurningNation.com
Superhero Supersets 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
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.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
More informationSPRINT YOUR WAY FIT. 1
www.getsuperheroabs.com 1 Introduction from Dennis Sprints The most powerful physique shaper in your arsenal. I remember first reading that quote and immediately thinking: WHY? Why is sprinting the most
More informationVacation Workouts! Copyright 2013 FatBurningNation.com
Vacation 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
More informationCopyright 2014 FatBurningNation.com
Copyright 2014 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
More informationBad A$$ Sprint Combo's
Bad A$$ Sprint Combo's 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
More informationSuperhero Supercharged
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
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.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
More informationSUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE
Indoor Superhero By: Dennis Heenan Copyright 2013 BodyFit Formula 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
More informationAT2: 16-Minute Workouts
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
More informationCopyright 2015 HIITBURN.com
COVER Copyright 2015 HIITBURN.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
More informationSHRED FACTOR. Copyright 2013 FatBurningNation.com
SHRED FACTOR 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.
More informationCopyright 2013 FatBurningNation.com
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
More information3-Day Per Week Training Manual
3-Day Per Week Training Manual 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
More informationThis program is designed for healthy individuals 18 years and older only.
You must get your physician s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must
More information4-Week Superhero: Athletes Edition
4-Week Superhero: Athletes Edition 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
More informationTT HWR 12-Week Exercise Guide 1
TT HWR 12-Week Exercise Guide 1 Table of Contents 4 Home Workout Revolution Exercise Descriptions 1-Leg Hip Extension 4 1-Leg Romanian Deadlift (RDL) 4 Alternating Prisoner Diagonal Lunge 5 Alternating
More informationReverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &
1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat
More informationSUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE
1 Superhero Sprints.. EXTREME! By: Dennis Heenan Copyright 2013 BodyFit Formula DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant
More informationTable of Contents. Page 1
Table of Contents Category Name... 4 1. Barbell Squats... 4 2. Bench Press... 5 3. Bird Dog... 6 4. Box Jump... 7 5. Bulgarian Split Squat... 8 6. Burpee... 8 7. Cross Body Mountain Climbers... 9 8. Dead
More information21-Day Belly Blast Challenge!
21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no
More informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationGame Shape FAST. total female hockey
total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11
More informationAll Rights Reserved. WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way
WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2014 Derek Wahler. All rights are reserved.
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationWEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationTHE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions
More informationWARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way
WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2016 Derek Wahler Fitness. All rights are reserved.
More informationThere are 4 different workouts which should all be completed within a week but the layout of them is your choice.
Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient
More informationCHOOSE YOUR MOVEMENTS
CHOOSE YOUR MOVEMENTS In each phase of the OPT model stability, strength, and power you can build a workout easily by mixing and matching movements from each of the following categories: upper- and lowerbody
More informationSPRINT CONDITIONING! 1
SPRINT CONDITIONING! 1 You must get your physician s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational
More informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.
More informationSECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS
SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and
More informationPHFit Workout Glossary MEMBERS ONLY
PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationCB Athletic Consulting, Inc.
1 TT Bodyweight Cardio 400 Welcome from Craig Ballantyne & Turbulence Training Really? Slow, boring cardio? You expect that to work? Me neither. So discover how to really burn fat in a short amount of
More informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationCB Athletic Consulting, Inc.
About Craig Ballantyne & Turbulence Traininfg Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men s Health and Women
More informationFlywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK!
Flywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK! Begin with a -minute warm-up run, stretching, 1 minute of jumping jacks, then 2 sets of Seals, stretch. Do each exercise down the list
More informationSquat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position
Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze
More informationADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:
DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the
More information20-10 Bodyweight Finishers
- 1 - A message from Mike Whitfield, CTT Welcome from Workout Finishers and Mike Whitfield, (aka Mikey). The 20-10 method is brutally effective. There s also a variety of ways the finishers use this crazy
More informationCopyright 2015 HIITBURN.com
COVER Copyright 2015 HIITBURN.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
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationExercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
More informationTOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
More informationPower. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.
Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements
More informationSide Split Squat. The exercises you need to hit with more power and accuracy every time
GOLF FITNESS The exercises you need to hit with more power and accuracy every time POWER Training for more power on the course doesn t necessarily involve heavy weights and explosive ballistic workouts
More informationBodyweight Torch.
1 A message from Mike Whitfield, CTT Welcome from Workout Finishers and Mike Whitfield, (aka Mikey). Some people say that metabolic resistance training cannot be done using just bodyweight. But do they
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationBatman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult
More information4-Week Program for Cynthia Seney
4-Week Program for Cynthia Seney Page!! Disclaimer: You must get your physician s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines
More informationAt-Home Dryland Training Program
At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More information&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE
&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first
More informationAbout Clayton Beatty & Total Surfing Fitness
x About Clayton Beatty & My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Trainer with a BSc Human Movement Degree from the
More information1. 10-Minute Dumbbell Workout
94 The Diet Detox 10 Workouts by the Fhitting Room Note: All the recommended weights are a suggestion. Depending on your fitness level and experience with these movements, you may need to adjust your weight.
More informationEarly To Rise Publishing, LLC.
1 TT Bodyweight Maximum Metabolism Boost Welcome from Craig Ballantyne & Turbulence Training Are you ready for Maximus Overdrive? Do you want to get maximum results in minimum time with almost no equipment?
More information4-Week Holiday Head Start Exercise Descriptions
Glossary Alternating Jackknife Sit-Up Start lying on flat on your back with arms overhead. Initiate the sit- up at your core and try to reach opposite hand to opposite foot. Return to lying flat between
More informationPart A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
More informationTravel & Home Workouts
1 Travel & Home Workouts Developed for Optimal Fat Loss with Minimal Equipment www.stormfitness.com.au 2 2 Disclaimer: This manual is not intended for the treatment or prevention of disease, nor is it
More informationMathias Method By Ryan Mathias
Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training
More informationFoundation Upper Body B (60 min)
Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationAll Rights Reserved. WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way
WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2015 Derek Wahler. All rights are reserved.
More information14-Day Bootcamp Fat Torch
www.workoutfinishers.com 1 Welcome from Mike Whitfield & Workout Finishers Metabolic Resistance Training, metabolic conditioning, finishers and intervals on off days everything you need for the ultimate
More informationCHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder
CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled
More informationWORLDS GREATEST WARM UP
DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your
More informationExercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
More informationTHE STRENGTH WORKOUT FOR RUNNERS
THE H T G N E R ST T U O K R O W S R E N N U R FOR n a d r By Jo D M, l z t e D. M Runners love running. They don t like getting hurt. That s why it s so important for every runner to strength train. Strong,
More informationWarm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
More informationWORLDS GREATEST WARM UP
DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down
More informationFoundation Upper Body A (60 min)
Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationTT Home Workout Revolution
TT Home Workout Revolution Strength & Muscle Accelerator Workouts Craig Ballantyne, CTT Table of Contents 6 Introduction to Strength & Muscle Accelerators 8 Strength & Muscle Accelerator Workout Guidelines
More informationKeep up to date at my blog: 1
Keep up to date at my blog: http://www.ericwongmma.com 1 Crazy 8 s Bodyweight Conditioning Circuits Copyright 2009 by Eric Wong All Rights Reserved. No part of this work may be modified or distributed
More informationLET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups
Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get
More informationNavy Seal Style Bodyweight-Only Circuit Exercise
Navy Seal Style Bodyweight-Only Circuit Exercise Jumping jack (20 Reps) Stand straight with your feet placed shoulder-width apart and your arms relaxed at your sides. Jump off the floor with both feet
More informationby Dan Long and Beyond Kill Mode Training Co., Inc. / All Rights Reserved.
by Dan Long 1 Legalities Thank you for taking the time to note these important points prior to diving into the program. Copyright Notice No part of this report may be reproduced or transmitted in any form
More informationGET STARTED. Your on-demand personal trainer for home workouts.
GET STARTED Your on-demand personal trainer for home workouts. This ebook is a companion to the trainacular Personal Trainer Alexa skill available on Amazon. With this skill, you can choose from a selection
More informationLETS MAKE A START. Warm up - we strongly advise that you warm up before every session. Exercise A Lung with forward reach
LETS MAKE A START We understand that not everyone has the time to be going to the gym four times a week, which is why we have created a fitness plan that can be done in the comfort of your own home at
More informationFEEL GOOD GLOW Low intensity workout
Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information
More informationExtreme Fat Loss Finishers 2.0
- 1 - A message from Mike Whitfield, CTT Welcome from Workout Finishers and Mike Whitfield, (aka Mikey). In May of 2012, we had the first ever Extreme Fat Loss Finishers and the feedback was amazing. In
More informationIntroduction 1/1 To build better athletes, start with the basics. The exercises here may seem familiar, but they represent the foundation on which you will build strength, mobility, speed, and power. And
More informationORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
More informationPage212 Welcome from Mike Whitfield & Workout Finishers You kids are freaks. Every time I even just mention the strength/finisher superset, you start cheering like a bunch of warriors from Braveheart.
More informationHome Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
More information