ALPHA MUSCLE ALAIN GONZALEZ

Transcription

1 ALPHA MUSCLE ALAIN GONZALEZ

2 LEGAL DISCLAIMER Warning: All the information presented in 21- Day Belly Fat Burn is for educational and resource purposes only. It is not a substitute for or in addition to any advice given to you by your physician or health care provider. Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in 21- Day Belly Fat Burn is perceived and utilized and so, you do so at your own risk. In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with 21- Day Belly Fat Burn be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within. PERSONAL DISCLAIMER We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including supplements and herbal or nutritional treatments must be discussed between you and your doctor/s. MUSCLE-BUILDING DISCLAIMER Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a typical result is. The truth is that most people never do anything when it comes to trying building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too. COPYRIGHT NOTICE

3 Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution Publishing. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.c

4 21-DAY BELLY FAT BURN CHALLENGE BODYWEIGHT EDITION WEEK 1 Circuit 1 Chest & Abs AM: Circuit 1 PM: Back Shoulders AM: Circuit 2 PM: Legs Arms Circuit 1 2 Circuit 2 Chest & Abs AM: Circuit 3 PM: Back Shoulders AM: Circuit 4 PM: Legs Arms Circuit 3 3 Circuit 4 AM: Circuit 5 PM: Chest & Abs Circuit 5 Shoulders AM: Circuit 6 PM: Legs AM: Circuit 5 PM: Arms Circuit 6 PLEASE READ: There is no physiological difference between performing your circuits on Monday and performing them on Tuesday. What matters is not what day of the week it is, but the total work done in a given period of time. On top of that, everyone s schedule is different, and since adherence is key, it s less about what you should do and more about what you can do. Besides, who I am to tell you when you should or shouldn t do your fasted workout sessions you do them when you can. Also, life happens, and Monday morning the only time you re able to make time for your session might be your daughter s ballet recital. Instead of sacrificing to win and missing out on something meaningful, do it tomorrow.

5 BODYWEIGHT WORKOUT PRINCIPLES PLUS SETS You re going to notice that, on some exercises, there is a (+) symbol to the right of the prescribed sets. This means that, once you ve completed all of your working sets, you ll perform a final, Plus Set. For example: Push-Ups Sets: 2+ Reps: 10 Set 1 10 Reps Set 2 10 Reps Set 3 AMRAP The Plus Set should be performed for as many reps as possible (AMRAP). You should aim to leave absolutely no more reps in the tank and take your body to complete muscular failure. Each week you will aim to perform more reps on your Plus Set than the previous week. WARMING UP The warm up has two main purposes to enhance performance and to prevent injury. As you sit at your computer, tablet, or phone you re experiencing relatively low blood flow to your skeletal muscle. Following a short, total body warm up, you can expect a 70-75% increase in blood flow to skeletal muscle. Along with the increased blood flow comes a higher muscle temperature. This causes the hemoglobin in your blood to release oxygen more readily. More blood flowing to the muscles, along with more oxygen available to those muscle, means better overall performance. THE MENTAL GAME Another purpose of a warm-up process includes getting your head ready for the upcoming activity. Preparing yourself mentally for the upcoming workout, is thought to improve technique, skill and coordination.

6 CHOOSE ONE WARM UP #1 WARM UP #2 Jog In Place x 15 Seconds High Knees x 15 Seconds Half Burpees x 15 Seconds Jumping Jacks x 15 Seconds Vertical Jumps x 15 Seconds Torso Rotations x 15 Seconds Warm Up #1: Perform the entire circuit 4x Warm Up #2: Perform the entire circuit 2x Jogging In Place x 30 Seconds Jumping Jacks x 30 Seconds Speed Skaters x 30 Seconds Split JJs x 30 Seconds Plank Jacks x 30 Seconds Squat & Jump x 30 Seconds

7 21-DAY BELLY FAT BURN CHALLENGE: BODYWEIGHT EDITION DAY 1 Carbs 1.2 x Bodyweight METABOLIC CIRCUIT #1 15 MINUTES Jumping Jacks x 20 Seconds Mountain Climbers x 20 Seconds Jump Squats x 20 Seconds Plank x 20 Seconds Alternate Mountain Climbers x20 Seconds DAY 2 Protein Fats Carbs 1 x Bodyweight 0.3 x Bodyweight 1.2 x Bodyweight CHEST AND ABS Push-Ups Seconds 2:0:1:0 Chest Dips Seconds 1:0:1:0 Feet Elevated Push-Ups Seconds 2:0:1:0 Crunches Seconds 2:1:2:1 Seated Knee Ups Seconds 2:0:1:0

8 DAY 3 Carbs 1.2 x Bodyweight METABOLIC CIRCUIT #1 15 MINUTES Jumping Jacks x 20 Seconds Mountain Climbers x 20 Seconds Jump Squats x 20 Seconds Plank x 20 Seconds Alternate Mountain Climbers x20 Seconds BACK Pull Ups 3 AMRAP 60 Seconds 1:0:1:0 Inverted Row Seconds 2:0:2:0 Scapular Shrug Seconds 2:0:1:0 *AMRAP as many reps as possible DAY 4 Carbs 1.2 x Bodyweight SHOULDERS AND ABS Push Back Seconds 2:0:2:0 Elevated Pike Push Up Seconds 2:0:1:0 Rear Delt Raise Seconds 2:0:2:0 Reverse Crunch Seconds 2:0:1:0 Plank 3 30 sec. hold 30 Seconds

9 DAY 5 Carbs 1.2 x Bodyweight METABOLIC CIRCUIT #2 15 MINUTES Burpees x 20 Seconds T-Push Ups x 20 Seconds Jumping Lunges x 20 Seconds Quick Feet x 20 Seconds Half Burpees x 20 Seconds Plank x 20 Seconds LEGS AND CALVES Bulgarian Split Squat Seconds 2:0:1:0 Russian Leg Curl Seconds 2:0:1:0 Elevated Hip Thrusts Seconds 2:0:1:0 Elevated Calf Raise Seconds 2:1:2:1 DAY 6 Carbs 1.2 x Bodyweight ARMS Triceps Extensions Seconds 2:0:1:0 Inverted Curl Seconds 2:0:1:0 Plank Triceps Extension Seconds 2:0:1:0 Chin Ups 4 AMRAP 60 Seconds 1:0:1:0 *AMRAP as many reps as possible

10 DAY 7 Carbs 1.2 x Bodyweight METABOLIC CIRCUIT #1 15 MINUTES Jumping Jacks x 20 Seconds Mountain Climbers x 20 Seconds Jump Squats x 20 Seconds Plank x 20 Seconds Alternate Mountain Climbers x 20 Seconds DAY 8 Carbs 1 x Bodyweight METABOLIC CIRCUIT #2 15 MINUTES Burpees x 20 Seconds T-Push Ups x 20 Seconds Jumping Lunges x 20 Seconds Quick Feet x 20 Seconds Half Burpees x 20 Seconds Plank x 20 Seconds

11 DAY 9 Carbs 1 x Bodyweight CHEST AND ABS Push-Ups Seconds 2:0:1:0 Chest Dips Seconds 1:0:1:0 Feet Elevated Push-Ups Seconds 2:0:1:0 Crunches Seconds 2:1:2:1 Seated Knee Ups Seconds 2:0:1:0 DAY 10 Carbs 1 x Bodyweight METABOLIC CIRCUIT #3 20 MINUTES In and Out Squat x 20 Seconds X-Body Mountain Climbers x 20 Seconds Push Up Plank x 20 Seconds Half Burpees x 20 Seconds Spiderman Push Ups x 20 Seconds BACK Pull Ups 3 AMRAP 60 Seconds 1:0:1:0 Inverted Row Seconds 2:0:2:0 Scapular Shrug Seconds 2:0:1:0 *AMRAP as many reps as possible

12 DAY 11 Carbs 1 x Bodyweight SHOULDERS AND ABS Push Back Seconds 2:0:2:0 Elevated Pike Push Up Seconds 2:0:1:0 Rear Delt Raise Seconds 2:0:2:0 Reverse Crunch Seconds 2:0:1:0 Plank 3 30 sec. hold 30 Seconds DAY 12 Carbs 1 x Bodyweight METABOLIC CIRCUIT #4 20 MINUTES Mountain Climbers x 20 Seconds Half Burpees x 20 Seconds Plank Walk Out x 20 Seconds Alternating Bird Dog x 20 Seconds Jumping Jacks x 20 Seconds LEGS AND CALVES Bulgarian Split Squat Seconds 2:0:1:0 Russian Leg Curl Seconds 2:0:1:0 Elevated Hip Thrusts Seconds 2:0:1:0 Elevated Calf Raise Seconds 2:1:2:1

13 DAY 13 Carbs 1 x Bodyweight ARMS Triceps Extensions Seconds 2:0:1:0 Inverted Curl Seconds 2:0:1:0 Plank Triceps Extension Seconds 2:0:1:0 Chin Ups 4 AMRAP 60 Seconds 1:0:1:0 *AMRAP as many reps as possible DAY 14 Carbs 1 x Bodyweight METABOLIC CIRCUIT #3 20 MINUTES In and Out Squat x 20 Seconds X-Body Mountain Climbers x 20 Seconds Push Up Plank x 20 Seconds Half Burpees x 20 Seconds Spiderman Push Ups x 20 Seconds

14 DAY 15 Carbs 0.8 x Bodyweight METABOLIC CIRCUIT #4 20 MINUTES Mountain Climbers x 20 Seconds Half Burpees x 20 Seconds Plank Walk Out x 20 Seconds Alternating Bird Dog x 20 Seconds Jumping Jacks x 20 Seconds DAY 16 Carbs 0.8 x Bodyweight METABOLIC CIRCUIT #5 25 MINUTES Step Through x 20 Seconds T-Push Ups x 20 Seconds Jump Squats x 20 Seconds Standing Crunch x 20 Seconds Pop Squats x 20 Seconds CHEST AND ABS Push-Ups Seconds 2:0:1:0 Chest Dips Seconds 1:0:1:0 Feet Elevated Push-Ups Seconds 2:0:1:0 Seated Knee Ups Seconds 2:0:1:0

15 DAY 17 Carbs 0.8 x Bodyweight METABOLIC CIRCUIT #5 25 MINUTES Step Through x 20 Seconds T-Push Ups x 20 Seconds Jump Squats x 20 Seconds Standing Crunch x 20 Seconds Pop Squats x 20 Seconds BACK Pull Ups 3 AMRAP 60 Seconds 1:0:1:0 Inverted Row Seconds 2:0:2:0 Scapular Shrug Seconds 2:0:1:0 *AMRAP as many reps as possible DAY 18 Carbs 0.8 x Bodyweight SHOULDERS AND ABS Push Back Seconds 2:0:2:0 Elevated Pike Push Up Seconds 2:0:1:0 Rear Delt Raise Seconds 2:0:2:0 Reverse Crunch Seconds 2:0:1:0 Plank 3 30 sec. hold 30 Seconds

16 DAY 19 Carbs 0.8 x Bodyweight METABOLIC CIRCUIT #6 25 MINUTES Burpees x 20 Kick-Ups x 20 Seconds Spiderman Push Ups x 20 Seconds Kick Outs x 20 Seconds Jumping Lunges x 20 Seconds Quick Feet x 20 Seconds LEGS AND CALVES Bulgarian Split Squat Seconds 2:0:1:0 Russian Leg Curl Seconds 2:0:1:0 Elevated Hip Thrusts Seconds 2:0:1:0 Elevated Calf Raise Seconds 2:1:2:1

17 DAY 20 Carbs 0.8 x Bodyweight METABOLIC CIRCUIT #5 25 MINUTES Step Through x 20 Seconds T-Push Ups x 20 Seconds Jump Squats x 20 Seconds Standing Crunch x 20 Seconds Pop Squats x 20 Seconds ARMS Triceps Extensions Seconds 2:0:1:0 Inverted Curl Seconds 2:0:1:0 Plank Triceps Extension Seconds 2:0:1:0 Chin Ups 4 AMRAP 60 Seconds 1:0:1:0 *AMRAP as many reps as possible DAY 21 Carbs 0.8 x Bodyweight METABOLIC CIRCUIT #6 25 MINUTES Burpees x 20 Kick-Ups x 20 Seconds Spiderman Push Ups x 20 Seconds Kick Outs x 20 Seconds Jumping Lunges x 20 Seconds Quick Feet x 20 Seconds

18 CONGRATULATIONS! YOU VE COMPLETED THE 21-DAY BELLY FAT BURN CHALLENGE