Coach Theo & Amber s High Definition Workouts 2017, FMU FITNESS. Published by FIT ME UP FITNESS 1022 Jaycox Rd. Avon, Oh All rights reserved

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2 Coach Theo & Amber s High Definition Workouts 2017, FMU FITNESS Published by FIT ME UP FITNESS 1022 Jaycox Rd. Avon, Oh All rights reserved Coach Theo & Amber s High Definition Workouts is published by Fit Me Up Fitness. ALL RIGHTS RESERVED. No part of this publication may be reproduced, stored or transmitted in any form, for any reason or by any means, whether re-drawn, enlarged or otherwise altered including mechanical, photocopy, digital storage & retrieval or otherwise, without the prior permission in writing from both the copyright owner and the publisher. The text, layout and designs presented in this book, as well as the book in its entirety, are protected by the copyright laws of the United States (17 U.S.C. 101 et seq.) and similar laws in other countries. Scanning, uploading and/or distribution of this book, or any designs or photographs contained herein, in whole or part (whether re-drawn, re- photographed or otherwise altered) via the Internet, CD, DVD, E-zine, photocopied hand-outs, or any other means (whether offered for free or for a fee) without the expressed written permission from both the copyright owner and the publisher is illegal and punishable by law. The copyright owner and publisher of this book appreciate your honesty and integrity and ask that you do not participate in or encourage piracy of copyrighted material. Be sure to purchase (or download) only authorized material. FMU High Def Workouts 2

3 WARNING! Not all exercises are suitable for everyone, and this or any other exercise program may result in injury. Any user of this exercise program assumes the risk of injury resulting from performing the exercises. The creators, producers, participants, and distributors of this program disclaim any liability or loss in connection with the exercises and advice herein. Consult your doctor before beginning any exercise program. The instructions and advice presented are in no way intended to be a substitute for medical counseling. [This workout is not for beginners.] FMU High Def Workouts 3

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5 FMU Exercise Library (over 100 short clips) FMU Theoga Warm-up FMU Big 10 Warm-up FMU WrestlingFIT Full DVD (bodyweight workout) Use coupon code: FMUFIT FMU High Def Workouts 5

4-Week Schedule DAY 1 DAY 2 DAY 3 WEEK 1 BLITZ Workout (ab circuit 1) Rocky Cardio (ab circuit 2) Make Or Break You (ab circuit 3) WEEK 2 Back Arms And Legs (ab circuit 1) :90 Second Drills (ab

6 4-Week Schedule DAY 1 DAY 2 DAY 3 WEEK 1 BLITZ Workout (ab circuit 1) Rocky Cardio (ab circuit 2) Make Or Break You (ab circuit 3) WEEK 2 Back Arms And Legs (ab circuit 1) :90 Second Drills (ab circuit 2) Ultimate Warrior (ab circuit 3) WEEK 3 King T.U.T. (ab circuit 1) Hardcore Bodyweight (ab circuit 2) BLITZ Workout (ab circuit 3) WEEK 4 Make Or Break You (ab circuit 1) 9 Min Tri-Set (ab circuit 2) King T.U.T. (ab circuit 3) FMU High Def Workouts 6

8 FMU High Def PROTOCOL = You will have :95 seconds to complete your complex---a combination of moves completed consecutively with no breaks. You will then have a :45 second break. You will complete each complex 3-4x before moving on to the next complex. (:45 second rest for transition to next complex) Coaching Cues: 1. If you do not complete the complex at the :95 second mark, continue for a few seconds into your break until you finish it out. If you are way behind and left with very little rest, lighten your weight or your lower your reps and move faster through each move. 2. The weight should be challenging but doable. You should be asking yourself how am I going to make it through all of these moves, but you should not be struggling to maintain form or pace. After the first round, if it was too easy, you should increase your weight slightly. Don t forget, you still have two more rounds. 3. During your break you can fill it with core but not cardio. Your body needs rest to reap the full benefits of stimulating adequate fat burn and strength building from the complex. You can talk during your breaks, not when you re working! 1. Blitz Dumbbell Complex 2. Blitz Resistance Bands Complex 3. Blitz Straps Complex 4. Blitz Plate Complex a. See Saw Presses 10x/side a. Band Curls 12x a. Alternating Grip Rows 20x a. Upright Rows 6x b. Front Squat Pulses 20x b. Band Chest Press Pulses 20x b. Squat Criss-Crosses 20x b. Swing Ups 6x ONLINE C. Renegade Rows 12x/side c. Band Lunge Hops 8x/side c. Row Pulses 20x c. Bent Over Rows 12x d. Band Kneeling Rows 20x d. tricep Extensions 10x d. Reverse Lunge Twist (R) 6x e. Reverse Lunge Twist (L) 6x f. Floor Press 12x g. Burnout Pushups 10x

10 FMU Make Or Break You PROTOCOL = You will complete the Bodyweight Challenges, then a round of Cardio Battles, then the three 1-minute challenges. Do all of this again---the bodyweight challenges, the cardio battles, the three 1 minute challenges. Then complete the finisher to end your workout. Warm-up (8 min): after 3 minutes of sequential dynamic moves, spend 5 minutes on turf work cardio to rev up the cardiovascular system. BODYWEIGHT CHALLENGES RD 1: (about 5-7 minutes) Top & Bottom Pushup Hold: :10 seconds at top, :10 at bottom, 6x each. Cardio Battle RD 1: :30/:15 x 6 Pick one of the following exercises---anyone you want. Work hard for :30 seconds, then rest for :15 seconds. Do 6 straight sets. 1 Minute Challenges (Can you complete these reps in one minute?) Rest :30. Do all 3 challenges. Bench press 40x FINISHER (Can you beat 6 Minutes?) Bench press 20x BW squats 12x Sleds Goblet squats 35x Goblets 15x BW jump squat with :2 second stick, 15x Jump rope Atomic Mans 12x Atomic Mans 12x ISO Split Squat w/ can openers :30/side Battle ropes Strap pull-ups 25x Bicycle crunches: 25 slow, 25 fast. Sprints ONLINE Hvy sleds 50yards Bodyweight move of choice: burps, box blasts, climbers, etc. Jump rope 120x B-rope series

12 FMU Ultimate Warrior PROTOCOL = This is an A.F.A.P. (as fast as possible) workout. Can you get 4 rounds of each circuit completed in 45 minutes or less? Do circuit #1 first for 4 rounds, then immediately transition to circuit #2 as fast as you can for 4 rounds also. Write down your time and try to beat it next time! Circuit 1: (beat 23 min or less) ONLINE Circuit 2: (beat 23 min or less) 1. DB Bench Rows 12/side 1. Barbell Curls 12x 2. Band or Dumbbell Overhead Reverse Lunges 10/side 2. Band Squat Press 15x + band jacks 20x 3. Vampires 15x 3. Deadlifts 8x (use dumbbells or trap bar) 4. DB Tricep Kickbacks 15x 4. Pendulum Swings 20x 5. Sprints 10x (or run, bike, elliptical, row, for 1 minute) 6. Resisted Mountain Climbers 50x 5. Sprints 10x (or run, bike, elliptical, row, for 1 minute) 6. Resisted Mountain Climbers 50x 7. Ball Slams 15x 7. Ball Slams 15x *Should be heavy.

14 FMU Back Arms And Legs (Superset Strength Plus A.M.R.A.P. Finisher) PROTOCOL = Complete Side A first. This is superset strength. Do move A for :50 seconds. Rest for :10 seconds. Then do move B. Go back and forth until you complete 3 sets each. Rest for :30. Then do the next superset. After you have completed all four supersets, then do Side B. In Side B you will go through all the exercises as many rounds as possible in 24 minutes. Move through all exercises with little to no break. Repeat as many rounds as you can, generally 3-4 rounds. Track how many rounds you get. Try to beat it next time! SIDE A: Superset Strength SIDE B: A.M.R.A.P. Finisher 1A. DB Split Squat (switch legs halfway) 1B. DB Dropset Curls (do 8 reps, then drop 5-10lbs and do another 8 reps ) Bench Press 12x 2A. Wall sit or ISO bodyweight squat Ladder Drills (any variation) 3x 2b. Alternating Curls Shuffle 5 yards and back 5x 3a. Back Fly s High Knees Squat Jump Combo (10 high knees, 5 squat jumps, 3x) ONLINE 3b. Band Curls with step outs Dead Man Walking (using dumbbells, do 2 lunges, 4 renegade rows, 5x) 4a. Pull-ups or Pull-downs Challenge (do 2 pushups, 4 lunge hops, 5x) 4b. Assisted Pistol squats Jump Ropes 75x

16 FMU Rocky Cardio PROTOCOL = Complete Round 1 first. Do three rounds of 7 moves, using a :50/:10 interval. Work for :50, take :10 to transition to the next move, for a total of 21 minutes for round 1. Do the same for Round 2, you re just switching to 7 new exercises. *Whenever an exercise requires you to switch legs, switch at the halfway point. ROUND 1: Round 2: 1. Run, Bike, Elliptical, or Row 1. Run, Bike, Elliptical, or Row 2. Bench Hops 2. DB Hinge Row 3. Jump Rope 3. DB Squat Jabs + Jumps 4. DB Reverse Lunges 4. Plate Twist 5. Resisted Band Sprints *or high knees in place 6. Ladder Fwd/Bwd Hops (lateral) 7. Battle Rope Cranks *or band cranks 5. Split Squat + Band Rips 6. Single Leg Hinge + Jumps 7. Wall mountain climbers ONLINE

18 FMU King T.U.T. Straight Sets PROTOCOL = :20/:10 x 8 You will work for :20 seconds, rest for :10 seconds. Repeat 8 rounds on the same exercise before moving on to the next exercise. Complete all 10 exercises. Cardio = Run 1 mile either before or after the workout, using as a warm-up or cool-down. Exercise 1. Negative Pushups or negative bench press Negatives :3 Sec Count 2. DB bent over rows Slow Tempo or Negatives 3. Band shoulder press Negatives 4. Wall sit (continuous, no breaks, 4 minutes straight) ISO 5. Goblet squat, Goblet reverse lunge right, goblet reverse lunge left. (alternate variation each set) ONLINE Slow Tempo 6. Mini band step outs Slow Tempo 7. Negative DB curls Negatives 8. Barbell hinge row Slow Tempo 9. Butt bridges (hold in top position during rest) Slow Tempo/ISO s 10. Step up to hinge (continuous, no breaks, 4 minutes straight. Alternate legs each rep) Slow Tempo

20 FMU :90 Second Drills PROTOCOL = For each superset combo, do exercise A for :45 seconds and then exercise B for :45 seconds, immediately switching from A to B without any rest. After :90 seconds, rest for :30 seconds, then do it again two more times, for a total of three rounds each. After you go through all 6 supersets, finish off with our Stair Climber X Challenge for 6 straight minutes. 1a. Jump rope 1b. Dumbbell Lateral Raise 2a. Sleds 2b. Farmer s walks 3a. Band Iso Dynamic Rows 3a. Shuffle Hit The Decks 4a. Alligator crawls 4b. Bosu Band Squat Press 5a. Strap Curls 5b. Ab Wheels 6a. Battle Rope Lunge Hops 6b. Atomic Crunches ONLINE 7a. Stair Climber X Challenge (*6 continuous minutes, no rest. Try to hit total Box Step Ups.

22 FMU 9 Min Tri-Set Blast PROTOCOL = Each station consists of a tri-set of three exercises. Complete each segment as many rounds as you can in 8:30 seconds. Can you get 3-4 rds? You can go in any order you like. Complete all four stations. Bonus: After each station, run a ¼ mile before moving on to the next station. Circuit 1: 1. Banana Boat Curls 12-20x (depending on weight) 2. Tricep Kickbacks 20x 3. Piston Presses (10/side) Circuit 2: 1. Knee Tuck Abs 15-25x 2. Resisted Plank Knee Tucks 24x 3. Band Kneeling Chest Press 20x Circuit 3: 1. BB Hip Tosses 20x 2. DB Reverse Lunges 8/side 3. ISO Squat Hold + Curls 15x Circuit 4: 1. Locomotives 40x 2. Xtreme Caterpillars 10x 3. Warrior Sleds 3x (push sled ten yards. Leave it. Sprint down and back. Retrieve it. Repeat 3x)

24 FMU Hardcore Bodyweight PROTOCOL = For each circuit complete each exercise consecutively, moving from one exercise to the next for three total rounds. You will change the timed interval for each round. Then take a one minute break before moving on to the next circuit. Complete all 4 circuits. -Round 1: :40/:20 (work for forty seconds, rest for twenty) -Round 2: :45/:15 -Round 3: :50/10 -Rest 1 minute then move on to the next circuit. Circuit 1: 1. *Reverse Lunge High Kicks 2. Froggies 3. High Knee Climber Combo (ten high knees, ten mountain climbers) 4. Sit outs Circuit 2: 1. Walking Pushups 2. Squat Criss-Cross 3. Lunge Pulse (R) 4. Lunge Pulse (L) Circuit 3: 1. Burpees 2. Plank Ups 3. Skaters 4. Single Leg Hinge Hops Station 4: Abs 1. Plank 2. Skywalkers 3. Knee tucks

7 Minute Abs 7 Min Abs #1 Plank :45 Deadbug Alternating Leg Extensions Slow Vertical Scissors 20 20 Knee tucks 20 Slow bicycles 20 Oblique crunches Side plank R :30 Side plank L :30 15/side 7 Min Abs

25 7 Minute Abs 7 Min Abs #1 Plank :45 Deadbug Alternating Leg Extensions Slow Vertical Scissors Knee tucks 20 Slow bicycles 20 Oblique crunches Side plank R :30 Side plank L :30 15/side 7 Min Abs #2 Extended knee plank (opposite limb reaches) Deadbugs Negative leg raises Windshield Wipers Hip-ups Mason Twists 2 min 2 min /side 50x 7 Min Abs #3 Plank punches 10 Supermans 10 Skywalkers 10 Toe Touches Knee tuck + extension 10/side 10 Horizontal scissors 10 Plank jacks 10 *keep going through all moves fast for 7 minutes.

26 Coach Theo s 4 Week Fastest 5k Program FMU High Def Workouts 26

Number 4. Squats jumps for 30 seconds and a 10 second hold at the bottom 4 Rounds

Number 4. Squats jumps for 30 seconds and a 10 second hold at the bottom 4 Rounds 2 Number 1. Jump rope and Mountain Climber 20 seconds of each 10 seconds to transition 5 times Number 2. Seal Jumping Jacks and Spiderman Mountain Climber 20 seconds of each 10 seconds to transition 5