Created By: Chandler Marchman - Published By: Elliott Hulse
|
|
- Aubrey Richardson
- 5 years ago
- Views:
Transcription
1 Created By: Chandler Marchman - Published By: Elliott Hulse
2 LEGAL STUFF 2011 Elliott Hulse All Rights Reserved. International Copyright This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of LeanHybridMuscle.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag. NOTICE The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician s approval before beginning this or any other exercise program.
3 Lean Hybrid Finishers Elliott: Yo MANdler, this cardio stuff is worse than getting kicked in the nuts by a mule! MANdler: I agree. Let s develop something that allows us to keep our muscle, burn MORE fat, and hold onto our MAN-Card! Elliott: Oh Snap! Do the damn thing!!! MANdler: I m on it Broseph...Enter the FINISHER!!! At this point in the game you already know that building a jacked physique, packed with muscle on top of muscle is not possible without hard work and a bulletproof plan. But that s not enough anymore If you re like us, you re greedy. You don t just want all that muscle. You want to show it off too!!! It used to be common knowledge that you couldn t burn fat without losing all of the hard earned muscle that you busted ass for. Well, that notion was stomped out with the creation of the Lean Hybrid Muscle program. Well, we went back to the drawing board and discovered a way to put some SERIOUS hot sauce on an already amazing program that allows you to hold on to that lean muscle while burning a gratuitous amount of fat. You want to know the best thing about it? It s not going to chew up hours of your time like many fat burning programs will. As a matter of fact it will only tack on an additional 5-10 minutes of your training time. Just think of all the sweet things you can do with all that free time and that more jacked and ripped physique!!! You ll be so jacked and ripped you ll have to fight your way out of a hoard of woman that want nothing more than to be on you like white on rice. You ll work harder doing this than most other fat
4 burning programs have you do in their actual program. You ll get more ripped just by BEING ripped!!! The way we did this was simple. We knew that doing multi-joint movements was the key to building rock hard muscle, and that training with the focus and intensity of a cracked out ninja was the key to burning unwanted and female repelling fat. So we decided to do the sensible thing and replace the outdated and estrogen laden cardio with a more Lean Hybrid Muscle approach By pairing up a circuit of different bodyweight, dumbbell, and barbell movements with a bounty of different ways to intensify them, we created a potent system that allows you to burn more fat and maintain ALL of the muscle that you worked so hard for. Don t be fooled though. This isn t an easy or gimmicky trick. There is no magic pill that will give you all the results with none of the work. The magic pill is hard work and intensity. The same principles that navigated you to so much success with Lean Hybrid Muscle will be the same ones that you will use with these finishers! So MAN-Up and get to work!!! How To Use Finishers The finishers that we have laid out for you in the following videos will do just that. They will finish you off!!! If done correctly, with the intensity that is required for them to be as effective for you as they were for us, you will have NOTHING left in the tank. For that reason and the fact that they are essentially used as resistance cardio, we will simply put them at the very end of your training day. You will find a series of 15 finishers (5 upper body, 5 lower body, and 5 total body) with instructions and a demonstration for each. What you will do is match the type of training day you are doing (upper or lower) with the Finisher that is outlined for you. Continue to rotate the 3 types until you have completed all 5 of each Finisher and repeat. Sample Rotation:
5 Day 1=Squat/Deadlift Lower Finisher #1 Day 2=Bench/OH Press Upper or Finisher #1 Day 3=(Rest/Recovery) Day 4=Squat/Deadlift TOTAL Body Finisher #1 Day 5=Bench/OH Press Upper Finisher #2 Day 6=(Rest/Recovery) Day 7=Squat/Deadlift Lower Finisher #2 Day 8=Bench/OH Press TOTAL Body Finisher #2 ***Continue to progress through these Finishers until you have completed all 5 of each. ***The Challenger Finishers are the most difficult ones in each of their respective categories. If you cannot complete these without taking more rest, don t beat yourself up! Just remember, make sure you go all out. ***To challenge yourself and monitor your progress with the performance of these Finishers, record your times and number of sets for the given timed sets and try to beat your previous attempts.
6 Workout Instructions Hardcore Finisher #1 : Tabata Set Tabata set is an 8 set interval system that revolves around doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-D two times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity a) Log Clean & Jerk b) Tire Flip c) Towel Pull Ups d) KB High Pulls Hardcore Finisher #2 : Keg Carry Medley For this Finisher you will need to have 3 kegs with varying weights Measure out a 75 strip of runway for you to carry the kegs You will carry the lightest keg down and back (150 ) then IMMEDIATELY grab the second heaviest keg and do the same with it, lastly you will then carry the heaviest keg down and back Once you have finished carrying the heaviest keg, you have finished set 1 You have to complete 3 sets Complete all 3 sets as fast as possible a) Light Keg b) Medium Keg c) Heavy Keg
7 Hardcore Finisher #3 : The Gauntlet This is a 4 exercise medley that you want to finish as fast as possible The weights you choose for the sled, tire, and farmers walk should be challenging but achievable You want to finish the three rounds as fast as possible, however give yourself atleast one minute in between each round to insure each set can be done all the way through a) Sled Push b) Farmers Walk c) Tire Flip d) Sled Drag Hardcore Finisher #4 : Timed Set ( Challenger ) This is a four exercise timed set that has a standardized exercise time and rest time During the exercise time you should focus on completing as many reps of the exercise as possible After each exercise, you will be given a fifteen second rest period After the fourth exercise of the sequence (KB Swings), you will rest for 1 minute before you start the next timed set The sets move in descending time fashion (30 sec., 25 sec., 20 sec., 15 sec. and 10 sec.) You will complete all of the exercises for each prescribed time before moving on to the next descending time slot a) Battle Ropes b) KB Snatch c) Banded Push Up d) KB Swing
8 Lower Body Finishers Lower Finisher #1 : The Challenger This is a three exercise bodyweight Finisher Each set is to be done as fast as possible You must complete each prescribed number of reps in each three of the exercises before moving to the next prescribed number of reps a) Bodyweight Squat b) Alternating Lunge c) Jump Squat Lower Finisher #2 : Tabata Set Tabata set is an 8 set interval system that revolves around doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-D two times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity a) Jump Squat b) Alternating Lunge c) Bodyweight Squat d) Wall Sit Lower Finisher #3 : Bodyweight Set This is a three exercise bodyweight sequence Each round needs to be completed as fast as possible You will need to complete 3 rounds of this Finisher a) Walking Lunge b) Jump Squat c) Sprint Lower Finisher #4 : Timed Set This is a three exercise bodyweight sequence
9 You must complete the prescribed number of reps in each exercise before moving on to the next You must complete as many rounds of this sequence in 5 minutes as possible a) Bodyweight Squat b) Frog Jumps c) Walking Lunge Lower Finisher #5 : Tabata Set Tabata set is an 8 set interval system that revolves around doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-B four times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity a) Jump Squat b) Wall Sit Total Body Finishers Total Body Finisher #1 : Timed Set This is a four exercise sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete as many rounds as possible in five minutes a) Single Arm Jerk b) DB RDL c) Lateral Push Up d) Jump Squat Total Body Finisher #2 : BB/DB Complex This is a four exercise sequence
10 You must complete each exercises prescribed number of reps before moving on to the next exercise You must complete 3 rounds as fast as possible a) DB Burpee Press b) OH Lunge c) BB High Pull d) Jump Rope Total Body Finisher #3 : Countdown Set This is a four exercise bodyweight sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete all exercises at the prescribed number before moving on to the next descending number The number of reps for each exercise descend from 10 to 1 in increments of 1 You must complete this Finisher as fast as possible a) Push Up b) Jump Squat c) Chin Up d) Alternating Lunge Total Body Finisher #4 : Tabata Set Tabata set is an 8 set interval system that revolves around doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-D two times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity a) Hang Clean b) Front Squat c) Inverted Row d) Jump Rope Total Body Finisher #5 : Timed Set ( Challenger ) This is a five exercise time sensitive sequence You must complete as many reps as possible of each exercise
11 You will rest 15 seconds between each exercise (with the exception of the transition from chin ups to chin up holds) After each round you will rest one minute You must complete 3 rounds a) Lateral Push Up b) DB Snatch c) Chin Up d) Chin Up Hold e) Bodyweight Squat Upper Body Finishers Upper Body Finisher #1 : Countdown Set ( Challenger ) This is a four exercise bodyweight sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete all exercises at the prescribed time before moving on to the next descending prescribed timed set The time for each exercise descends from 30 seconds to 10 in increments of 5 seconds You will rest 15 seconds after each exercise and 1 minute after each round You will complete as many reps as possible for each exercise a) Push Up b) Chin Up c) Push Up Hold d) Chin Up Hold Upper Body Finisher #2 : Tabata Set Tabata set is an 8 set interval system that revolves around doing 20 seconds of a prescribed exercise followed by 10 seconds of rest For this set you will rotate from exercise A-D two times each with only 10 seconds between each round It is important to get as many reps of the exercise as possible in each set to maximize intensity
12 a) Lateral Push Up b) Scarecrows c) Alternating DB OH Press d) DB Deadlift Row Upper Body Finisher #3 : Countdown Set This is a two exercise bodyweight sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete all exercises at the prescribed number before moving on to the next descending number The number of reps for each exercise descend from 10 to 1 in increments of 1 You must complete this Finisher as fast as possible a) Clapping Push Up b) Chin Up Upper Body Finisher #4 : Timed Set This is a four exercise sequence You must complete the prescribed number of reps for each exercise before moving to the next You must complete as many rounds as possible in 5 minutes a) Hang Clean b) Strict Press c) Chin Up d) Push Up Upper Body Finisher #5 : Timed Set This is a four exercise sequence You must complete as many reps as possible in 30 seconds for each exercise You will rest 15 seconds between each 30 second exercise set You will rest 1 minute between each round You will complete 3 rounds a) DB Curl Press b) Inverted Row c) Push Up d) Scarecrow
1. Check with your doctor before starting any new exercise or diet program.
Extremely Flat Abs Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
More informationDownload Area For Video Demonstrations:
Download Area For Video Demonstrations: http://leanhybridmuscle.com/barbells/step-1-thank-you-for-joining-hybrid-barbell-complexes/ LEGAL 2012 Elliott Hulse Inc. All Rights Reserved. International Copyright
More informationMuscle Building & Strength Program
4 Week Muscle Building & Strength Program By: Luis Carrillo Intro: This is a 4 week long workout program consisting of 3 workouts per week that shouldn t take more than 1hr. You will be doing the same
More informationWelcome to FREAK Week ZERO within the 6 Weeks To FREAK Strength / Power Protocol. Week ZERO will serve as a bit of a testing ground to help determine the loads you ll be using within the upcoming weeks
More informationCopyright 2013 the Forged Athlete LLC
THE LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationCopyright 2012 by Meglio Performance Systems & Chad Howse Fitness. All Rights Reserved
-1- Strong Like A Warrior Copyright 2012 by Meglio Performance Systems LLC & Chad Howse Fitness. All Rights Reserved. No portion of this manual may be used, reproduced or transmitted in any form or by
More informationUltimate Fat Loss. Guidelines
Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer
More informationBrass Ring Fitness Brass Ring Cycle Sample Week. Level: Advanced
Brass Ring Fitness Brass Ring Cycle Sample Week Level: Advanced Legal Notice: You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape, or form.
More informationBrass Ring Fitness Brass Ring Cycle Sample Week. Level: Beginner
Brass Ring Fitness Brass Ring Cycle Sample Week Level: Beginner Legal Notice: You are permitted to distribute the electronic version of this book intact, without editing it in any way, shape, or form.
More information1. Check with your doctor before starting any new exercise or diet program.
Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are
More informationCopyright 201 by Rob KIng
Copyright 201 by Rob KIng Copyright 201 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown
More informationThe LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationThe GBB Challenge Pre-Test
The GBB Challenge Pre-Test 1A) Max Strict Pull Ups OR Recline Rows* x 3 Sets *If you have to do rows, feet much be directly under the anchor point with straps just above your waist line ***7 Min Time Cap
More informationEXAMPLE OF A SCHEDULE FOR PHASE 1
G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.
More informationCopyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts
Copyright Notice This information is for your personal use ONLY. You cannot distribute, copy, reproduce, or otherwise sell this product or information in any form whatsoever, including but not limited
More informationSee back in the day, when I got into fitness myself, I still believed that running would burn the fat
If you ve known SUF for some time, you know that we are big-time anti traditional cardio instead, we are ALL about keeping your cardio short, fun, effective, and most of all, non-destructive See back in
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
More informationNo Mercy Phase 4 Copyright Jason Ferruggia
Phase 4 Notes We ll be either maintaining or tapering the volume over the remaining few weeks; NOT increasing it. This is to get you ready to peak for a new max. PLEASE hold back on your 5 s and 3 s. Save
More informationCopyright 2012 by Rob King. Copyright 2012 by Rob King. All rights reserved.
Copyright 202 by Rob King Copyright 202 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown
More informationFree PDF Guide! 25 DAYS OF FITMAS. 25 Day Countdown to Christmas Fitness Program. Copyright 2017, Hiscoes: Health, Fitness, Sport
Free PDF Guide! 25 DAYS OF FITMAS 25 Day Countdown to Christmas Fitness Program Copyright 2017, Hiscoes: Health, Fitness, Sport Disclaimer Please read the following user agreement and disclaimer below
More informationBUILD THE BODY OF A SUPERHERO
BUILD THE BODY OF A SUPERHERO FastFit Group Personal Training March 016 Program Design Superhero STRENGTH Workout Superhero CORE Workout Superhero CARDIO Workout Hip-Dominant Drop Set 1 TRX Bent-Knee Hip
More information6 Week Accelerated Fat Loss Resistance Program
6 Week Accelerated Fat Loss Resistance Program A program that works B e y o n d F i t 1 0 2 P a r k L a n e -->You deserve to feel amazing. The next four weeks will push you further than you ve ever thought
More informationDropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
More information2
Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are
More informationThe Wholehearted Woman
The Wholehearted Woman Sisterhood. Empowerment. Strength. BADASS WORKOUTS: PHASE ONE Time to get Sweaty! Welcome to Wholehearted Coaching Badass Workouts! As you page through this manual, you ll find 12
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
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 informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ 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
More informationThe LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationMARSOC WEST MPOTFF HP 1st MRB - Bravo Company 6-10 June 2016
MARSOC WEST MPOTFF HP 1st MRB - Bravo Company 6-10 June 2016 MONDAY TUESDAY Wednesday Thursday Hang Power Snatch 4x3 Push Press 4x2 Conditioning - Choose One: Hang Power Clean 4x3 KB Swings 4x10 Floor
More informationEight Weeks to SEALFIT Operator WODs
Eight Weeks to SEALFIT Operator WODs The Operator WODs are designed to get you operator ready. Remember these from the first chapter? The operator Must work at near peak output for very long periods of
More informationHardcore Strength Cardio
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
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 informationThe LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More information5 HIIT Workouts To Get Your A** In Shape
5 HIIT Workouts To Get Your A** In Shape Burn Off The Fat WITHOUT Losing Muscle These 5 workouts follow the protocol of High-Intensity Interval Training (HIIT). If you don't know what HIIT is, basically,
More informationDISCLAIMER - PLEASE READ!
DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical
More informationWelcome to the Strength Workouts for Fat Loss Challenge!
Welcome to the Strength Workouts for Fat Loss Challenge! What Is It? A 31-Day training and nutrition challenge 3x/week Strength Training Simultaneous fat loss and strength gain 1-2x/week metabolic conditioning
More information6 WEEK MASS GAINER EXPLODE YOUR MUSCLES
6 WEEK MASS GAINER EXPLODE YOUR MUSCLES This 6 week routine is designed to take your training to the next level by recruiting muscle fibres that you would normally not use in a normal routine. The idea
More informationGIRLSGONESTRONG presents STRENGTH FAT LOSS. for
GIRLSGONESTRONG presents STRENGTH Training for FAT LOSS Disclaimer: This publication and the information presented herein is provided for informational and educational purposes only and is not to be interpreted
More informationWEEK 1: Pre-Test Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1: Pre-Test A. Close Grip Bench Press work to a max B. Rear Foot Elevated Split Squat x 8 reps per leg work to a max dumbbell weight C. Build to a max weighted pull up Row 30 sec All Out, rest 30
More informationFitness101 Intermediate to Advanced Plan.
Fitness101 Intermediate to Advanced Plan www.sleekgeek.co.za THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness 101 8-Week Transformation
More informationBobby Maximus Athletic Mass Gain Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN Work up to Heavy Barbell Dumbbells. is in reps Overhead position. Three Sets, 60sec between. Work up To Heavy Back 4x4 Barbell Overhead Press
More informationI attached some videos and explanations of some lifts that aren t super familiar in the lifting world.
Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with
More informationCONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate...
CONTENTS INTRODUCTION Disclaimer...c Workout Guidelines... d 10 Tips to Train Safe.... e Workout Log... f WORKOUT PROGRAM Intro... 1 Beginner... 7 Intermediate... 14 Advanced - 2K3... 22 Expert - 2K4...
More informationSHE LIFTS. Bonus 1 - Calorie-Torching Cardio to Blitz Body Fat. Mike Samuels with Jason Maxwell
SHE LIFTS Bonus 1 - Calorie-Torching Cardio to Blitz Body Fat Mike Samuels with Jason Maxwell Disclaimer She Lifts Copyright 2016 by Jason Maxwell All rights reserved. No part of this work may be reproduced
More informationNumber 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
More informationYou Think You re In Shape Until.
You Think You re In Shape Until. Come on, don t BS me. You think you re in pretty decent shape. Then one day you do something a little different, something that has nothing to do with working out and you
More informationLove Yourself Lean. Self-love approach to loving your body and your life
Love Yourself Lean Self-love approach to loving your body and your life Love Yourself Lean 5-Day Slim Down Workout Plan How To Use The Workout STEP 1 Schedule your workouts in advance. Before your busy
More informationSwole Sisters 6-Week Program
Swole Sisters 6-Week Program What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, losing
More informationBLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.
Week 4-6 GERMAN HIGH VOLUME TRAINING 10 REPS PER SET TAKE YOUR TIME WITH YOUR REPS 10 SETS PER EXERCISE 1 MINUTE BREAKS IN BETWEEN EXERCISES BLOCK 2 How to get started Before you get started, familiarize
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationSinister Strength TravisStoetzel.com Sinister Strength
THE LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More information- First 2 weeks will focus on glute activate, core strength, and challenge balance and coordination.
Program goals: - Many of these women will not be familiar with weight training. Our goal is to provide a safe training plan, building them from the ground up. - First 2 weeks will focus on glute activate,
More informationExtreme Challenge Workout #1 Jump Pull Push Bodyweight Challenge
Extreme Challenge Workout #1 Jump Pull Push Bodyweight Challenge Timed set: Record the total time it takes to complete this workout. Equipment: Timer Rules of the test: Let s combine three of my favorite
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 informationCROSSFIT WORKSHOP: DUMBBELL TRAINING GUIDE
CrossFit is a registered trademark of CrossFit, Inc. All content herein is Copyright CrossFit, Inc. No content, in part or in whole, may be reproduced without prior written consent from CrossFit, Inc.
More informationSimple Kettlebell Workouts
Ross Aubrey, CSCS 1 www.simplekettlebellworkouts.com DISCLAIMER: You must get your physicianʼs approval before beginning this exercise program. These recommendations are not medical guidelines but are
More informationBy Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text
By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ 08003 Call/Text 856-438-0323 Email: Kevin@fitlifeinc.com Hey gang, I have something very cool for you today I wanted to HOOK you up with something that
More informationThe LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationErika Hurst // Hurst Strength
Erika Hurst // Hurst Strength While there s no wrong way to exercise, not all exercise is equal. If you crave a lean, fit and capable body, intensity will always trump duration. Going longer in your workouts
More informationFor information contact: Website: Disclaimer
Tennis Stomper - Copyright 2009. TennisStomper.com. All rights reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including
More informationTrenz Pruca - August 20, 2017
Trenz Pruca - August 20, 2017 LEANWITHSTYLE 1 Welcome to your 8-Week Workout Routine. Introduction This routine is meant to go hand in hand with your IIFYM Book, meaning that it is the perfect 1-2 punch
More informationIf you re going to be truly successful at doing pull ups, you need to get rid of the flub hanging around your middle.
If you re going to be truly successful at doing pull ups, you need to get rid of the flub hanging around your middle. Fat loss from cardio? That s what most would think. (Dreaded cardio). Do you think
More informationStarting Strongman 12-week Program
Starting Strongman 12-week Program This Program is designed for someone that is new or looking to get into strongman and isn t sure how to go about it. Ther e is very little information on Strongman specific
More informationBeginner Kettlebell Workout Plan
Beginner Kettlebell Workout Plan DISCLOSURE: Reader recognizes that exercise might be difficult and strenuous and that there could be dangers inherent in exercise for some individuals. Reader acknowledges
More information5-Day Body Part Split
5-Day Body Part Split By Scott Tousignant www.metabolicmasterpiece.com Copyright 2010, Scott Tousignant and http://www.metabolicmasterpiece.com Page 1 About The Author Scott Tousignant is an Elite Level
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 informationNew Year s Resolution Series 12-Week Fat Loss Workout Plan, Part 1
New Year s Resolution Series 12-Week Fat Loss Workout Plan, Part 1 Before you begin reading this, let s get one thing straight: This is NOT your average New Year s weight-loss workout program. We re not
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 informationDisclaimer. 1. Check with your doctor before starting any new exercise or diet program.
Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are
More informationWelcome to Crossfit DeCO!
Welcome to Crossfit DeCO! This presentation is designed to be a reference for you about your membership (PERKS!) as well a helpful guide for the movements and terms you will see each day in class. Always
More informationFinishers & Intervals
Finishers & Intervals Your Trouble Spot Solution Alternative to Cardio for Enhanced Fat Loss Quick Start - Finisher options are built in to each Trouble Spot Solution Circuit - Finishers REPLACE cardio
More informationA Coach s Guide to Movements and Progressions
A Coach s Guide to Movements and Progressions This guide provides coaches with movement progressions and variations for programming. Although this guide is comprehensive, it is certainly not all-inclusive.
More informationEXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.
SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationImportant: If you have access to a printer, please PRINT this report (as you have our full permission). You ll get a lot more out of it.
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 and care of your
More informationHow To Train for Strength and Fat Loss with Consistent Results
How To Train for Strength and Fat Loss with Consistent Results Hi. My name is Johan and I'm Head Fitness Coach at BIG 5 Fitness in Yarraville, VIC. I have been training myself and my clients using the
More informationZac Efron workout routine
Zac Efron workout routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
More informationWelcome to Crossfit DeCO!
Welcome to Crossfit DeCO! This presentation is designed to be a reference for you about your membership (PERKS!) as well a helpful guide for the movements and terms you will see each day in class. Remember,
More informationOMEGA BODY BLUEPRINT.
Four Exercises Every Fat Loss Program Needs As I ve mentioned a few times now, designing programs is equal parts art and science. I m fond of saying that there are some things that cannot be taught, but
More informationREINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM
REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM 2017 This program is to continue upon Weeks 1-4. If you have not begun or finished the first four weeks, please do so before beginning Phase 2. Each
More information3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise.
3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise. 1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 of Kettlebellswings, 2Pood (32kg) Either AMRAP or For Time (I
More informationBikini Belly Forever Blueprint
Bikini Belly Forever Blueprint Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered
More informationHOLIDAY 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 information14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS
14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS http://www.liveforgym.com 1 SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 14 Day Overview 6 Week 1 7 Week 2 12 Warmup Stretches 17 2 LEGAL NOTICE
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 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 informationZanna Van Dijk s Legacy St. Regis Maldives Workout
Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete
More informationGo as fast as you can without sacrificing proper form. Good form is crucial for results and avoiding injury.
#FASTFITMOMS Workouts WORKOUT GUIDELINES: Follow your calendar track as best as you can (Beginner, Intermediate, Advanced). You can do the workouts any day that works best, but try to spread them out to
More informationSECRETS DARYL S SECRET LIFTING VAULT. drive and to break the rut in your training. 1. Parallel Dips and Chinning Combined: Once you complete a set of
SECRETS November 2013 Weight Training Daryl s Secret Lifting Vault. Hello, I would like to thank you for signing up for my monthly newsletter. Each newsletter will be filled with my secrets and fit tips.
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 Outback Fitness LLC and fatlossaccelerators.com.
More informationCardio For Your Core
Cardio For Your Core Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
More information4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise. 1 minute high knees. 2 minute jump rope. 1 minute high knees
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
More informationBent-over row Reps: As many as you can in 20 seconds, rest for 10 seconds, move on to Single-leg Deadlift.
complex 1: sandbag Instructions: omplete as many reps of each exercise as possible in 20 seconds, then move directly to the next one. fter completing one set of each of the five exercises (that s one round),
More information28-Day Metabolic Body Burn
28-Day Metabolic Body Burn Make no mistake about it - bodyweight training has been an incredibly effective tool for physique transformation, power development, increasing strength, burning body fat, building
More informationWelcome to the 21 Day Challenge!
Welcome to the 21 Day Challenge! WORKOUT PLAN: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 UPPER LOWER CARDIO DAY REST DAY UPPER DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 UPPER LOWER CARDIO DAY REST
More informationYour workout guide to a healthier, happier you
Workout Guide Your workout guide to a healthier, happier you * Video Explanations of workouts at the end Day 1 Legs Exercise Sets Reps Rest Leg Press 3 30,25,20 1min Squats 5 18,14,12,10,8 1min Lunges
More informationVolleyball Summer Workout 2014
Summer Program Hello Volleyball Team, Welcome to 1 st annual summer conditioning program for Rams Volleyball. As you know the sport of Volleyball is a very explosive and fast paced sport. Every year players
More informationHARDCORE METABOLIC SUPERSETS GET SHREDDED WITH HIGH INTENSITY SUPER SET CIRCUITS FITNESS UNIVERSITY
GET SHREDDED WITH HIGH INTENSITY SUPER SET CIRCUITS This manual is copyrighted by Marc Funk Roberts. All Rights Reserved. No part of this manual may be reproduced or transmitted in any form or by any means,
More information