It has been shown that high intensity workouts can be more effective for burning fat and for that matter maintaining lean muscle.

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Ashlee Mills
5 years ago
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1 WORKOUT GUIDE

This empties out the reserves, signals rebuilding, along with important hormones involved in recovery and repair.

2 9 THE WORKOUT It has been shown that high intensity workouts can be more effective for burning fat and for that matter maintaining lean muscle. is depleted, the body will switch to fat for fuel, but also during the recovery process. This empties out the reserves, signals rebuilding, along with important hormones involved in recovery and repair. All these hormones, along with By using short, maimal intensity bouts of eercise that include a combination of weight training, interval cardio and eplosive drills, you can ignite fat burning, your metabolism, can remain elevated for hours, creating the eercise after-burn effect. Your body continues to burn fat even after you have stopped working out! and keep your hard earned muscle! Research has shown that performing these types of workouts can increase metabolic rate and fat usage for hours after a workout! This is a -phase workout; each phase is -weeks in length and will get progressively more challenging to avoid plateaus, keep the metabolism elevated, and to keep burning body fat like never Keeping the intensity up, during workouts can elevate adrenaline which can in turn increase the release of the important fat burning hormone, norepinephrine. before! All while maintaining and helping you build more metabolic lean muscle. Follow the schedule and workouts eactly as they are provided for maimum results. What s more, eercising at a high intensity, will burn through sugar or muscle glycogen stores quickly. As sugar

3 WORKOUT PARAMETERS MULTI-JOINT EXERCISES: including compound movements such as Squats, Deadlifts, Military Press, Push Press and Bench Press are critical eercises to help build muscle. 2 MAXIMIZING MUSCLE BUILDING: eercise will be performed within the range of 8 to 2 for weight lifting eercises to maimize muscle development! HIIT: high intensity interval training burns more calories than low intensity workouts, and can be completed in a shorter amount of time, each cardio workout will have a HIIT component. REST PERIODS: follow the guidelines of each workout weights, eplosive drills and cardio as rest periods or rest intervals will be provided as indicated. MUSCLE CONFUSION: changing up eercises frequently doesn t allow muscle to get to use to an eercise routine, as a muscle gets more accustom to a workout a plateau can result, to keep muscles from adapting, the workouts will vary each week. 6 UNDER TENSION: keeping the time under tension to 0 to 60 seconds will ensure a massive metabolic response while stimulating muscle growth. 7 DIVA DRILLS: these eercises will help to build your foundation, and most importantly a solid core which is key to getting a great set of Fitness Model Abs!

4 2 SCHEDULE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY DAY DAY 2 DAY DAY DAY DAY 6 DAY 7 Weights Eplosive Cardio Abs Weights Eplosive Cardio Abs Weights Eplosive Cardio Abs PHASE I KICK START Week - 2 PHASE II METABOLIC SWITCH Week - PHASE III MELT DOWN Week - 6

5 22 WORKOUT RULES 2 Follow the workout eactly how it is laid out. Vary up Diva Drills and Cardio routines - avoid performing the same workouts back to back. Warm up your muscles with a few light sets before you get to your working sets, this will ensure your muscles have plenty of blood flowing through them, which makes them more pliable and less prone to injury. Use less weight than you will during a working set. Also warm-up for Diva Drills by performing minutes of a light jog on the treadmill. Pay attention to your workout plan, that means lift the right number of reps for a given set, make sure the weight is appropriate and hard enough, and that you are getting the right amount of rest between each set. This also applies for Diva Drills and Cardio routines, it shouldn t feel too easy, if it does you need to kick-up the intensity. Use a heart rate monitor for the Cardio sessions to ensure you are reaching the required maimum heart rates to perform the intervals correctly and tap into fat burning efficiently.

6 2 PHASE I KICK START WEEK DAY EXERCISES REST REPS SETS Push-Ups Flat Press/Flat Fly Barbell Overhead Press Lateral Raises/Front Raises Dips/Medicine Ball Smashes Rope Etensions, 2, 2, 0 2, 2, 0, 8 2, 2, 0, 0 2, 2, 0, 0 Barbell Squats High Incline Leg Press/Pop Squats Walking Lunges/Frogs Jumps Leg Etension Barbell Deadlift/Glute Bridges Dumbbell Reverse Lunges Leg Curls, 2, 2, 0, 2, 0, 0, 2, 0, 0 Barbell Bent-Over Row Assisted Pull-Ups Seated Wide Grip Row Renegade Row Barbell Curl, 2, 2, 0 2, 2, 0, 0 2, 0, 0, 8 2, 2, 0, 0 WEEK DAY EXERCISES REST REPS SETS 2 Stability Ball Push-Ups Incline Press/Incline Fly Military Overhead Press Front Raise Push Outs/Etensions Pull Overs Bent Bar Etensions 2, 2, 0, 8 2, 2, 0, 8 2, 2, 0 2, 2, 0, 0 2 Front Barbell Squats Split Squats/Bo Jumps Leg Etensions Dumbbell Deadlift/Lateral Lunges Seated Leg Curl/Sumo Squats Standing Calf Raises, 2, 0, 0,, 2, 2 2, 2, 0, 0 2 Reverse Grip Barbell Row Inverted Pull-Ups Standing Pull Down/Close Grip Pull-Over Chin-Ups Standing Dumbbell Curls, 2, 2, 0 2, 2, 0, 8, 2, 0, 0 2, 2, 0, 0

7 2 PHASE II METABOLIC SWITCH WEEK DAY EXERCISES REST REPS SETS Pop-Up Push-Ups Barbell Press/Pullovers Dumbbell Overhead Press Lateral Raises/Rear Delt Rope Pulls Dumbbell Overhead Etensions Dips 2, 2, 0, 8, 2, 0, 2, 2, 0 Overhead Squats Walking Lunges Hack Squats/Pop Squats Leg Etensions Barbell Deadlifts/Diagonal Lunges Stability Ball Hamstring Curl Leg Curl, 2, 2, 0 2, 2, 0, 0,, 2, 0 2, 2, 0, 0 Barbell Bent-Over Row Assisted Pull-Ups Wide Grip Pull Downs Hyperetensions Dumbbell Row Dumbbell Curls 2, 0, 0, 8 2, 2, 0, 8 2, 0, 8 2, 2, 0, 0 WEEK DAY EXERCISES REST REPS SETS Barbell Press Incline Push-Ups Incline Dumbbell Fly Barbell Overhead Press Lateral Raises/Medicine Ball Slams Laying Overhead Etensions Rope Etensions 2, 2, 0, 8 2, 2, 0, 0 2, 2, 0, 0 2, 2, 0, 0 Dumbbell Squat Jumps Dumbbell Lunges Barbell Deadlifts/Lateral Lunges Reverse Hack Squat/Sumo Squats Standing Legs Curl 2, 2, 0, 0, 8 2, 2, 0, 0 Dumbbell Bent Over Rows Reverse Grip Pull Downs/Face Pulls Seated Neutral Grip Row Pull-Over Barbell Curl Assisted Chin-Ups 2, 2, 0, 8 2, 2, 0, 0 2, 2, 0, 0 2, 2, 0, 8 2, 2, 0, 0

8 2 PHASE III MELT DOWN WEEK DAY EXERCISES REST REPS SETS Barbell Press/Pop-Up Push-Ups Dumbbell Fly Barbell Overhead Press Lateral Raises/Rope Pulls Weighted Dips Rope Etensions s s s s 2, 0, 0, 8 2, 0, 0, 8 2, 0, 0, 8 Barbell Squats Rear Elevated Split Squat Leg Etensions/Step-Ups Single Leg Dumbbell Deadlift Dumbbell Reverse Lunges Leg Curls s s 2, 2, 0, 8 2, 2, 0, 8 2, 2, 0, 8 Barbell Bent-Over Row Assisted Pull-Ups Renegade Rows Seated Row/Cable Pull Over Dumbbell Row Barbell Curl s s s s s 2, 2, 0, 8 2, 0, 0, 8 2, 2, 0, 0 WEEK DAY EXERCISES REST REPS SETS 6 Incline Barbell Press/Push-Up Incline Dumbbell Fly Military Overhead Press Front Barbell Raises Close Grip Bench Press Bent Bar Etensions s s s s 2, 2, 0, 8 2, 2, 0, 8 2, 2, 0 2, 2, 0, 0 6 Front Barbell Squats Bulgarian Split Squats Leg Etensions/Bo Jumps Dumbbell Deadlift High Leg Press Seated Leg Curl Standing Calf Raises s s 0s 0s 2, 0, 0, 8, 8 2, 2, 0, 8 2, 2, 0, 0 2, 2, 0, 0 6 Reverse Grip Barbell Row Inverted Pull-Ups Seated High Row Pull-Over Assisted Chin-Ups Standing Dumbbell Curls s s s s s 2, 0, 0, 8 2, 2, 0, 8 2, 2, 0, 0 2, 2, 0, 0

9 26 DIVA DRILL WORKOUT PLAN EXERCISE INTERVAL EXERCISE INTERVAL BOX SHUFFLES Stand to one side of a low bo, place your left foot on the bo, and your right foot on the floor about 2 feet to the right of the bo. Bend your knees slightly, keep your chest up and bend your arms, keeping your elbows close to your body. Push off your left foot and jump to your left, landing with your right foot on the bo, and your left foot on the floor, knees bent. Push off your right foot to jump back to starting position. Repeat. BURPEES Press up from a push-up, then jump into a squat position. Using your arms, perform a Jump Squat, raising your knees to your chest. Land on your feet, drop back into a squat, then kick your feet back into a press-up position. Repeat. HIGH KNEES In one spot, drive your knees up to your chest. SPLIT LUNGE SWITCH From a lunge position, hands on hips or behind head, jump and switch legs in mid-air. Fall into net lunge. Repeat. PUSH-UP SHUFFLE Press up from a push-up, etend your left arm and leg, bring your right arm and leg to the left. Repeat the opposite way. JUMP SQUAT Take a squat position, bending your legs until your quads are parallel to the ground. Jump up, repeat. REVERSE CROSS LEG Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Etend your left arm out to the side and swing your right arm across your hips. Repeat with opposite side. Continue to hop from side to side without pausing or resetting your feet. *BREAK 2 S PRESS-UP SIDE PLANK Complete a push-up then push yourself into a side plank, aligning your head, neck, shoulders, core and legs. Hold for 0 seconds, then repeat on alternate sides. LEAP FROGS Stand with your feet wide apart, jump as far forward as you can, using your arms to propel you forward. Land in a low squat position and immediately jump forward again. MOUNTAIN CLIMBERS Kneel on the ground, your hands placed slightly wider than your shoulders, straighten your left leg and lift your right knee toward your chest, keep on the balls of your feet, like a sprinter in the starting position, now switch legs as many times as possible. *BREAK 2 S REPEAT EXPLOSIVE DRILL CIRCUIT 2

10 26 CARDIO WORKOUT PLAN Before you perform your workouts you need to determine your Maimum Heart Rate ranges. Use the following equation: Maimum Heart Rate = 2 (your age) = your maimum heart rate. Then multiply (MHR) by %, 6%, 7%, 80% 8% and 90% TREADMILL WORKOUTS: Time: minutes Jog % of your MHR 90% of your MHR 6% of your MHR minutes seconds 0 seconds, or until your MHR reaches 6% Repeat /Jog intervals times, then cool down with a 0 minute Run at % of your MHR Time: 0 minutes Jog % of your MHR 8-90% of your MHR 6% of your MHR minutes 0 seconds 0 seconds, or until your MHR reaches 6% Repeat /Jog intervals times, then cool down with a minute Run at % of your MHR

11 27 CARDIO WORKOUT PLAN Time: 0 minutes Jog Jog % of your MHR 6% of your MHR 7-8% of your MHR 6% of your MHR minutes minutes seconds 60 seconds, or until your MHR reaches 6% Repeat /Jog intervals 0 times, then cool down with a minute Run at % of your MHR Time: 0 minutes SPEED INCLINE ACTION.6 mph 0% minutes walk.6 mph 2% minutes lateral right shuffles lateral left shuffles backward steps.0 mph 2% run.7 mph % minutes lateral right shuffles lateral left shuffles backward steps.2 mph % run.8 mph 6% minutes lateral right shuffles lateral left shuffles backward steps. mph 6% run.9 mph 8% minutes lateral right shuffles lateral left shuffles backward steps.7 mph 8% run.6 mph 2% minutes walk. mph 0% walk

12 28 STEPMILL WORKOUT PLAN Time: 0 minutes SPEED spm 6 spm 8 spm 6 spm 9 spm 70 spm 9 spm 70 spm 0 spm 7 spm 0 spm 6 spm spm minutes minutes + repeat minutes minutes + repeat minutes minutes + repeat minutes minutes + repeat minutes minutes + repeat minutes minutes ACTION Slow step lateral right shuffles lateral left shuffles backward steps Fast step lateral right shuffles lateral left shuffles backward steps Fast step lateral right shuffles lateral left shuffles backward steps Fast step lateral right shuffles lateral left shuffles backward steps step lateral right shuffles lateral left shuffles backward steps step Moderate Step Slow Step

13 29 SPIN BIKE WORKOUT PLAN Time: minutes Cycle % of your MHR 90% of your MHR 6% of your MHR minutes seconds 0 seconds, or until your MHR reaches 6% Repeat /Jog intervals times, then cool down with a 0 minute Run at % of your MHR Time: 0 minutes Cycle % of your MHR 8-90% of your MHR 6% of your MHR minutes 0 seconds minutes Repeat /Jog intervals times, then cool down with a minute Run at % of your MHR Time: 0 minutes Cycle Jog Cycle % of your MHR 6% of your MHR 7-8% of your MHR 6% of your MHR minutes minutes seconds 60 seconds, or until your MHR reaches 6% Repeat /Jog intervals times, then cool down with a minute Run at % of your MHR

14 0 ROWING WORKOUT PLAN Time: minutes Row % of your MHR 8-90% of your MHR 6% of your MHR minutes seconds 0 seconds Repeat /Jog intervals times, then cool down with a 0 minute Run at % of your MHR Time: 0 minutes Row % of your MHR 8-90% of your MHR 6% of your MHR minutes 0 seconds minutes Repeat /Jog intervals times, then cool down with a minute Run at % of your MHR Time: 0 minutes Row Row Row % of your MHR 8-90% of your MHR 6% of your MHR 8-90% of your MHR 6% of your MHR 7-80% of your MHR 6% of your MHR minutes seconds 0 seconds 0 seconds 60 seconds 60 seconds minutes Repeat /Jog intervals times, then cool down with a minute Run at % of your MHR

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis. Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate