SHRED FACTOR. Copyright 2013 FatBurningNation.com

Size: px
Start display at page:

Download "SHRED FACTOR. Copyright 2013 FatBurningNation.com"

Transcription

1

2 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. 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 SHRED FACTOR We have all heard the term Ripped To Shreds before when referring to a person. This simple means someone that is incredibly cut with a defined arms and six-pack abs everyone wants... Unfortunately, less than 2% of the population can say they are ripped to shreds and this number only seems to be decreasing by the year... UNTIL NOW! My mission is to make a dent in that small percentage by helping 10,000 individuals by the year 2016 see their abs. And with the workouts I have put together for you below, you will be well on your way to achieving that goal. Nothing brings me more joy than receiving an with the news that a client of mine was finally able to see their abs! It's interesting, abs seem to be the epitome of health. And I tend to agree. If you are able to see your abs, 9 times out of 10 you are also incredibly healthy (that is if you go about it properly). With the five workouts provided for you below, you will be well on your way to directly eliminating belly fat all while building up a TON of core strength and lean muscle. And stick to these workouts long enough, and you will be joining the ranks of the 2% of people who can be called Ripped To Shreds. Let's dive in and get going and let the SHRED FACTOR start taking place inside you. To your success, Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com Brainiac: DailyShredDiet.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! The brand new, most simple fat burning nutrition plan on the internet today. Period. Join us on Facebook at

4 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.

5 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 push-ups 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: This is a challenging program, so be sure to start slow. If an exercise to to challenging, be sure to substitute something in it's place. If doing 3 circuits is too much, start by only doing 1-2 and build up over time. Safety is always your first priority, so go at your own pace and build up to doing more and more as each start getting in better shape.

6 Workout Guidelines Below are 5 separate workouts that I have put together for you. There are a few different options on how to perform these workouts: The formats you can use are: 3-Day per Week Format: Day 1: SHREDDED LEGS Day 2: Active Rest Day 3: SHREDDED CHEST Day 4: Active Rest Day 5: SHREDDED BACK Day 6: Active Rest Day 7: Active Rest 4-Day per Week Format: Day 1: SHREDDED LEGS Day 2: SHREDDED CHEST Day 3: Active Rest Day 4: SHREDDED BACK Day 5: SHREDDED ABS/ATHLETE Day 6: Active Rest Day 7: Active Rest 5-Day per Week Format: Day 1: SHREDDED LEGS Day 2: SHREDDED CHEST Day 3: SHREDDED ABS Day 4: SHREDDED BACK Day 5: SHREDDED ATHLETE Day 6: Active Rest Day 7: Active Rest Start by going three days a week (depending on your fitness level) then build up to doing more over time. I recommend starting at 3-days per week for 2-weeks, then 4-days per week for 2-weeks, then 5-days per week for 2-weeks. This will be a good progression. If you are more advanced, start with 4-5 days per week. Your goal in these workouts should be to improve each and every time you do them. That means getting stronger on your lifts, cutting down rest periods, pushing yourself harder in your cardio circuits, etc. The harder you push and the stronger you get, the more results you will see.

7 SHREDDED LEGS: Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Barbell Squat 30 seconds using 50% of the weight you will be using in the 1st circuit set Burpees 20 seconds Alternating Reverse Lunge 20 seconds Rest 30 seconds and then start Circuit #1 Workout Circuit #1 Barbell Squats: 12 reps Leap Ups: 15 reps each leg Rest seconds and repeat 2 more times for a total of 3 circuits Workout Circuit #2 DB Bulgarian Split Squat: 10 reps each leg (focus on exploding on the way up) Hanging Raise or Leg Raise to Hip Up: 8-15 reps (depending on fitness level) Broad Jumps: 20 reps Rest seconds and repeat 2 more times for a total of 3 circuits Workout Circuit #3 Deadlifts: 10 reps Hanging Side Oblique Raise: 10 reps each side Box Jumps: 20 reps Planks: 60 seconds Rest seconds and repeat 2 more times for a total of 3 circuits Finisher: Punisher Squats: 20 seconds of squats, 10 second hold X 6 rounds (3-minutes) Mountain Climbers: 20 seconds on, 10 second hold X 6 rounds (3-minutes)

8 SHREDDED CHEST: Warm-Up Circuit: Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Bench Press 30 seconds using 50% of the weight you will be using in the 1st circuit set Jog In Place 20 seconds Pushups 20 seconds Rest 30 seconds and then start Circuit #1 Workout Circuit #1 Bench Press: 12 reps 15 seconds rest Decline Pushups: Max Reps Rest seconds and repeat 2 more times for a total of 3 circuits Workout Circuit #2 Incline DB Chest Press: 10 reps (1 second squeeze at top) Spider Climbs: 10 reps each side Clapping Pushups or Regular Pushups: Max reps Rest seconds and repeat 2 more times for a total of 3 circuits Workout Circuit #3 (burn out) Flat Dumbbell Chest Press: 15 reps Side Plank Reach Through: 15 reps each side Close Grip Pushups: Max reps Rest 15 seconds Pushups: Max reps Rest seconds and repeat 1 more time for a total of 2 circuits Finisher: Rocking Planks: 30 seconds Leg Raise To Hip Ups: 30 seconds Rest seconds, repeat 2 more times for a total of 3 rounds.

9 SHREDDED BACK: Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Bent Over Row 30 seconds using 50% of the weight you will be using in the 1st circuit set Burpees 20 seconds Pull-Ups 20 seconds Rest 30 seconds and then start Circuit #1 Workout Circuit #1 Bent Over Row: 10 reps Pull-Ups: Max reps Rest seconds and repeat 2 more times for a total of 3 circuits Workout Circuit #2 DB Row: 10 reps each side Hanging Leg Raises: 50 touches total Chin-Ups: Max reps Rest seconds and repeat 2 more times for a total of 3 circuits Workout Circuit #3 (burn out) DB Bent Over Row: 15 reps Planks: 60 seconds Pull-Ups: Max reps Rest seconds and repeat 1 more time for a total of 2 circuits Finisher: Complete as many burpees as possible in 4 minutes!

10 SHREDDED ABS: Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Bodyweight Squats 20 seconds Pushups 20 seconds Lunges 20 seconds Rest 30 seconds and then start Workout Circuit Workout Circuit: Go from one exercise to the next, only resting between full rounds. Squat Jumps: 15 reps Hanging Leg Raises: 12 reps Leap Ups: 15 reps each leg Decline Weight Raise: 12 reps Broad Jumps: 15 reps Hanging Oblique Raises: 12 reps Box Jumps: 15 reps Planks: 60 seconds Sprints in Place: 30 seconds Rest seconds and repeat 2 more times for a total of 3 rounds Finisher (Optional): Burpees: 30 seconds Squat Hold: 15 seconds Rocking Planks: 30 seconds Rest 30 seconds and complete 2 more times!

11 SHREDDED ATHLETE: Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. Bodyweight Squats 20 seconds Pushups 20 seconds Lunges 20 seconds Rest 30 seconds and then start the Workout Circuit Workout Circuit: Go from one exercise to the next, only resting between full rounds. Kettlebell Swings: 25 reps Spiderman Push-Ups: 25 reps Box Jumps: 20 reps Pushups: 25 reps Rest 30 seconds Ice Skaters: 25 reps each side Tuck Jumps: 15 reps Single Leg Side Hops: 25 total jumps each leg Burpees: 25 reps Double Unders: 50 reps Rest 60 seconds and move back to the top repeating 2 more times for a total of 3 rounds.

12 Exercise Descriptions 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.

13 Leap Ups Start with your right leg on a chair or bench with your left leg firmly placed on the ground. Driving through your right leg on the chair, jumping up as high as you can and switching legs in the air. When you land, land softly with your right leg on the ground and left leg on the chair. Keep switching in this alternating fashion going at a quick yet comfortable speed. 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.

14 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!

15 Broad Jumps Stand in an athletic position on the balls of your feet, knees bent and core tight. Driving through the ground, jump forward as far and as high as you can making sure you land softly. Once you land, repeat immediately.

16 Deadlifts Target: Full Body 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. 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. Hanging Side Oblique Raises Starting: Hang from a bar using a neutral grip. Brace your abs. Movement: Bend your knees, curl your hips back and raise your knees up to one side. Don t use momentum. Go slow and controlled both ways. Repeat on the opposite side.

17 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. Planks/Side Planks Planks: Place your elbows on the floor with hands going straightforward. Place your feet on the floor as though you were to perform a push-up. Keep your back straight and hold yourself up in the plank position by keeping your core tight. You will hold this position for the allotted amount of time! Side Planks: Place your left forearm on the ground and place your right arm straight above you pointing towards the sky. Place your left foot on the ground so that you are resting on the side of your foot, then place your right foot on top of your left. Keeping your back straight, squeeze your core and oblique s to hold yourself up for the allotted amount of time. Once you have finished the first side, you will complete the same amount of time on the other side!

18 Mountain Climbers Starting Position: Start in a push-up position with your core tight and back straight. 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 number of repetitions.

19 Bench Press: Starting Position: Keeping your back flat on the bench, place your hands a little wider than shoulder width apart (or wherever feels most comfortable). The wider you go, 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. Movement: Slowly lower the bar down to your chest. Then push the bar back up to the starting position. 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.

20 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 Clapping Pushups 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 explode upwards clapping your hands together at the top. Land softly and repeat.

21 DB Flat Press 1. Lie on a bench with the backrest flat. 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 Side Plank Reach Through Start in the side plank position with your core tight and back straight. Using your core to twist, reach your hand through the plank gap until you cannot go any further. Return to the starting position and repeat. Be sure to keep your core tight throughout.

22 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.

23 Rocking Planks Get in the plank position with your forearms on the floor facing forward, core tight, and back straight. Using your core, push yourself forward bending at the elbows while keeping your body in a straight line. Once you reach out as far as you can go, return to the starting position and repeat. Leg Raise to Hip Ups Starting Position: Start with your hands down by your side and legs straight out in front of you off of the ground. Movement: Fire your legs upward keeping them straight throughout. Once your legs have reach the top, you will then thrust your feet towards the sky as high as you can. Once you have reached your highest point, slowly return to the starting position and repeat.

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. 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.

25 DB Row Starting: Rest the left hand and left knee on a flat bench, lean over and keep the back flat. Hold the dumbbell in the right hand in full extension and slowly row it up to the lower abdomen. Movement: Keep the low back tensed in a neutral position and the elbow tight to the side. Do NOT round your lower back DB Bent Over Row: Starting: Push your hips back. Keep your knees bent and back flat and abs braced. Hold dumbbells in each hand. Squeeze the muscles between your shoulder blades and row the dumbbells up. Movement: Keep the low back tensed in a neutral position and brace your abs hard. Do NOT round your lower back.

26 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. Decline Weighted Raise 1. Starting Position: Start with the weight behind your head while sitting on a decline bench. 2. Movement: Slowly lower yourself down until you feel your abs are full extended. Once you have reach the bottom, pause the slowly sit back up. That is one repetition.

27 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. 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.

28 Kettlebell or Dumbbell Swing 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.

29 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. 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.

30 Tuck Jump 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. Once in the air, bring your knees up to your chest. When coming down, be sure and land softly. Once you have landed, you will repeat the allotted number of repetitions. Trainer s Tip: This is an advanced squat jump that you must build up to doing. Make sure you are comfortable doing a squat jump before performing a tuck jump. Throughout the program if you want to replace squat jumps with tuck jumps you may. Single Leg Side Hops Start on your left leg with your right knee bent back at a 90 degree angle. Keep your core tight. Jump side to side over an imaginary line going as quickly as possible. As soon as your foot hits the ground you should be jumping back the other way. Once you complete all reps on one side, switch legs and repeat. Double Unders See Video > CLICK HERE TO VIEW

31 Now that you have gone through these awesome SHRED FACTOR 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 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 SHRED FACTOR Workouts! 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 SHRED FACTOR! By Dennis Heenan SuperheroSprints.com

Superhero Supersets. Copyright 2013 FatBurningNation.com

Superhero 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 information

Bad A$$ Sprint Combo's

Bad 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 information

4-Week Superhero: Athletes Edition

4-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 information

AT2: 16-Minute Workouts

AT2: 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 information

Vacation Workouts! Copyright 2013 FatBurningNation.com

Vacation 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 information

Superhero Supercharged

Superhero 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 information

3-Day Per Week Training Manual

3-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 information

AT2 Conditioning Exercise Descriptions

AT2 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 information

Copyright 2013 FatBurningNation.com

Copyright 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 information

Copyright 2015 HIITBURN.com

Copyright 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 information

Copyright 2014 FatBurningNation.com

Copyright 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 information

Copyright 2014 FatBurningNation.com

Copyright 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 information

Copyright 2015 HIITBURN.com

Copyright 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 information

Bodyweight Shred: 21-Day Accelerator Workouts

Bodyweight 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 information

SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

SUPERHERO 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 information

Copyright 2014 FatBurningNation.com

Copyright 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 information

Copyright 2014 FatBurningNation.com

Copyright 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 information

Copyright 2015 TheSuperhumanLife.com

Copyright 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 information

SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE

SUPERHERO 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 information

Copyright 2014 TheSuperhumanLife.com

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 information

Copyright 2015 HIITBURN.com

Copyright 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 information

Copyright 2014 TheSuperhumanLife.com

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 information

Copyright 2015 HIITBURN.com

Copyright 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 information

Copyright 2015 HIITBURN.com

Copyright 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 information

SPRINT YOUR WAY FIT. 1

SPRINT 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 information

Copyright 2015 HIITBURN.com

Copyright 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 information

Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &

Reverse 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 information

21-Day Belly Blast Challenge!

21-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 information

Table of Contents. Page 1

Table 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 information

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

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 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 information

Instructions 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

Instructions 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

TT HWR 12-Week Exercise Guide 1

TT 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 information

Exercise 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. 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 information

THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS

THE 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 information

Instructions 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

CB Athletic Consulting, Inc.

CB 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 information

Keep up to date at my blog: 1

Keep 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 information

TOP 30 Exercise Tutorials

TOP 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 information

Superhero Sprints Quick Start Guide

Superhero Sprints Quick Start Guide Superhero Sprints Quick Start Guide 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 information

Instructions 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

GET STARTED. Your on-demand personal trainer for home workouts.

GET 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 information

This program is designed for healthy individuals 18 years and older only.

This 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 information

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 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 information

CHEST. 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. 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 information

2011 EliteSoccerPower.com

2011 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 information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 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 information

THE STRENGTH WORKOUT FOR RUNNERS

THE 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 information

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

ADVANCED 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 information

About Clayton Beatty & Total Surfing Fitness

About 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 information

Game Shape FAST. total female hockey

Game 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 information

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups

Exercise 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 information

CHOOSE YOUR MOVEMENTS

CHOOSE 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 information

Side Split Squat. The exercises you need to hit with more power and accuracy every time

Side 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 information

Foundation Upper Body B (60 min)

Foundation 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 information

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 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 information

SPRINT CONDITIONING! 1

SPRINT 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 information

PHFit Workout Glossary MEMBERS ONLY

PHFit 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 information

Foundation Upper Body A (60 min)

Foundation 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 information

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

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 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 information

PGYVC Volleyball Circuit Athletic Plan

PGYVC 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 information

RESISTANCE STRENGTH TRAINING EXERCISE

RESISTANCE 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 information

The Golf Swing Speed Challenge (103) - First 3 Weeks

The Golf Swing Speed Challenge (103) - First 3 Weeks 103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of

More information

FEEL GOOD GLOW Low intensity workout

FEEL 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 information

Copyright 2015 HIITBURN.com

Copyright 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 information

Buffalo State Incoming Freshman Workout

Buffalo State Incoming Freshman Workout Buffalo State Incoming Freshman Workout Hello Future Bengal, If you are reading this you have most likely made the decision to attend Buffalo State for your athletic career. Over the past few years, our

More information

4-Week Holiday Head Start Exercise Descriptions

4-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 information

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS

SECTION 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 information

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!

Exercise 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 information

Mathias Method By Ryan Mathias

Mathias 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 information

HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY

HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY 4 WEEK HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY FOREWORD Pressed for time this holiday season? Don t skip the gym! I have workouts that will keep you fit year-round. These workouts combine strength-training

More information

Quick Reference Guide and Log Sheets

Quick Reference Guide and Log Sheets Quick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC. 0 ALL RIGHTS RESERVED Workout Schedule Day Day Day Day Day Day Day Week Day Day Day Day 4 Day 5 Day 6 Day 7 5-minute Phase Cardio Bursts

More information

APPENDIX B: Bonus Workout Section

APPENDIX B: Bonus Workout Section APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It

More information

Anabolic Finishers

Anabolic Finishers - 1 - A message from Mike Whitfield, CTT The # 1 fear of those wishing to put on lean muscle is putting on the flab as well. That s the whole idea behind. With these short, intense and effective anabolic

More information

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round

More information

1. 10-Minute Dumbbell Workout

1. 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 information

At-Home Dryland Training Program

At-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 information

WORLDS GREATEST WARM UP

WORLDS 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 information

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Warm 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 information

TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME

TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given

More information

2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit

2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit Page 1 1 2 Warm up Bosu single leg balance 1) Warm yourself up progressively This workout is an all round strength and conditioning circuit to get you ready for the ski season. It combines balance, strength

More information

STEP IT UP Moderate intensity workout

STEP IT UP Moderate intensity workout Welcome to the moderate intensity workout. 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 about

More information

All 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

All 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 information

Operation Overhaul: January Challenge

Operation Overhaul: January Challenge Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm 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 information

4-Week Program for Cynthia Seney

4-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 information

Travel & Home Workouts

Travel & 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 information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength

More information

There are 4 different workouts which should all be completed within a week but the layout of them is your choice.

There 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 information

Exercise Library. GoBareFit

Exercise Library. GoBareFit Exercise Library We kept it SUPER simple for you. All of the exercises found inside the Go BareFit system are in this PDF. The exercises are in alphabetical order. However remember this little trick when

More information

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME

TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given

More information

MOBILITY WARM UP. Exercise Descriptions

MOBILITY WARM UP. Exercise Descriptions Workout 6.1.18 MOBILITY WARM UP Pelvic Tilt Stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out. Lateral Pelvic Tilt Stand

More information

Exercise for Health Aging

Exercise 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 information

BODY WEIGHT EDITION. Who needs the gym when you can exercise in the convenience of your living room floor?

BODY WEIGHT EDITION. Who needs the gym when you can exercise in the convenience of your living room floor? Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance

More information

All 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

All 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 information

THE SPARTAN TRAINING SYSTEM WORKOUT CHALLENGE. Burn Fat and Build Muscle

THE SPARTAN TRAINING SYSTEM WORKOUT CHALLENGE. Burn Fat and Build Muscle THE SPARTAN TRAINING SYSTEM WORKOUT CHALLENGE WEEK ONE WORKOUT Burn Fat and Build Muscle PART 1 - http://www.youtube.com/watch?v=48hibmstte8 PART 2 - http://www.youtube.com/watch?v=njbl-iwl9eg DIRECTION

More information

Strength Training for Marathoners

Strength Training for Marathoners Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General

More information

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness

More information