Harley quinn Workout Routine
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1 Harley quinn Workout Routine Bonus PDF File By: Mike Romaine
2 Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book 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 book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
3 The Harley Quinn Workout Routine: Training Volume: 5-7 days per week Explanation: We re talking about Harley Quinn here. This routine is pretty brutal. BUT, it s effective and will leave you sore and wanting more. There are 3 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves. What you need to know: A Superset means you re performing those movements back to back. If a movement is part of Superset 1 it s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after. HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
4 When lifting your initial lifts/compounds (especially), you should be using pyramid training. Everyday Warm Up: -10 min cardio(treadmill, elliptical, bike) -Gnarley Harley warmup: -50 jump rope -40 jump squats -30 mountain climbers -20 plank to push ups -10 burpees Day One: Squats -Squats: 3X10-super set 1 -Leg Press; 3X10-super set 1 -Step Ups: 3X10-super set 2 -Front Squats: 3X10-super set 2
5 -Heavy Bag/Shadow box: 3X1 min interval-circuit 1 -Man makers: 3X10-circuit 1 -Iron Mikes: 3X20-circuit 1 Day Two: Bodyweight Movements and Joker WOD -Pull ups: 3X10-circuit 1 -Dips: 3X10-circuit 1 -Box jumps: 3X10-circuit 1 -Toes to Bar: 3X10-circuit 1 -Chin ups: 3X10-circuit 2 -Wall climbs: 3X10-circuit 2 -Pistol Squats: 3X10-circuit 2 -V-ups: 3X10-circuit 2 -Joker WOD: for Mr J
6 -12 min-every minute on the minute: -5 pull ups-odd minutes -5 decline push ups-even minutes -12 min AMRAP: -6 KB swings -9 push ups -6 alternating pistol squats Day Three: Military Press -Military Press: 3X10-super set 1 -Push ups: 3X10-super set 1 -Plank to push ups: 3X10-super set 2 -Pull ups: 3X10-super set 2 -Chest Press: 3X10-super set 2 -Heavy Bag/Shadow box: 3X1 min interval-circuit 1
7 -Man makers: 3X10-circuit 1 -Iron Mikes: 3X20-circuit 1 Day Four: Bodyweight Movements and Joker WOD -Pull ups: 3X10-circuit 1 -Dips: 3X10-circuit 1 -Box jumps: 3X10-circuit 1 -Toes to Bar: 3X10-circuit 1 -Chin ups: 3X10-circuit 2 -Wall climbs: 3X10-circuit 2 -Pistol Squats: 3X10-circuit 2 -V-ups: 3X10-circuit 2 -Joker WOD: for Mr J -12 min-every minute on the minute:
8 -5 pull ups-odd minutes -5 decline push ups-even minutes -12 min AMRAP: -6 KB swings -9 push ups -6 alternating pistol squats Day Five: Deadlifts -Deadlifts: 3X10-super set 1 -Planks: 3X30 sec intervals-super set 1 -One arm DB rows: 3X10(each)-super set 2 -Straight leg deadlift: 3X10-super set 2 -Leg lifts: 3X10-super set 2 Bonus 1-2 Days: Activity, Parkour and MMA
9 All heroes should know how to defend themselves. Just ask MMA Coach Derek in The Academy. Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
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