4-Week Superhero: Athletes Edition
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4-Week Superhero: Athletes Edition Welcome to the 4-Week Superhero: Athletes Edition workouts. Inside is where you will discover the workouts you will be doing over the next four-week that teach you exactly how to train and look like an athlete. There will be 5 workouts per week, with some weight training, bodyweight training, sprints, and plyometrics all mixed in. This program is designed to get you incredible lean and fit in just 4-weeks time. Being a former collegiate athlete, I know what it takes to take your body to the next level. Now it is your turn to dive in and start getting lean and mean with your workouts. Keep me posted on your progress, Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com P.S. Don't forget my other sites... www.FatBurningNation.com - Blog posts, videos, motivation, free gifts, free content, and more. www.SuperheroSprints.com – Revolutionary six-week workout programs that combines the two most powerful fat burning workouts on the planet! Join us on Facebook at www.Facebook.com/BodyFitFormula
Workout #1: Monday Legs and Back Day 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 • Pull-ups – 20 seconds • Alternating Reverse Lunge – 20 seconds • Rest 30 seconds and then start Circuit #1 Workout Circuit #1 • Go through 4 times with no rest between exercises. Rest 30-60 seconds between full circuits. 1A) Barbell Squats– Set 1: 15 reps Set 2: 12 reps Set 3: 9 reps Set 4: 6 reps • Be sure to bump up the weight on each set using a weight that is comfortable yet challenging. Perform with a weight that allows you to have 1-2 reps left in the tank on each set. So for 15 reps you should NOT be able to do 17 reps but should be able to complete all 15 reps. 1B) Pull-Ups – Max reps on all 4 sets 1C) Box-Jumps – 20 reps on all 4 sets •Rest for 30-60 seconds and repeat 4 total circuits. Workout Circuit #2 • Go through 3 times with no rest between exercises. Rest 30-60 seconds between circuits. 2A) Dumbbell Lunges (alternating) – 10 each leg 2B) Bent Over Row – 10 reps 2C) Jump Lunges – 20 total jumps •Rest 30-60 seconds and repeat 3 full circuits. Do the below circuit 3 times with no rest between exercises. Rest 30 seconds between full rounds. 3A) Box Jumps – 30 seconds 3B) Leap Ups – 30 seconds 3C) Squat Holds – 60 seconds
Workout #2: Tuesday Sprints and Plyometrics During this workout, you will be completing a series of 7 sprints and 3 different plyometric exercises trying to complete the workout as quickly as possible: 7-50 yard sprints • After each sprint: complete 15 broad jumps and 15 side hops on each leg Be sure to take enough rest in order for your body to recover between sets. It is better to rest longer and go harder during the workout than to try and complete the sprint or jump with bad form.
Workout #3: Wednesday Chest, Shoulder, Triceps, Abs Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. • Pushups – 20 seconds • Bodyweight Squats – 20 seconds • DB Incline Press – 20 seconds using 50% of the weight you will use during your real sets • Rest 30 seconds and then start Circuit #1 Workout Circuit #1 • Go through 3 times with no rest between exercises. Rest 30-60 seconds between full circuits. 1A) DB Incline Press– Set 1: 15 reps Set 2: 12 reps Set 3: 9 reps • Be sure to bump up the weight on each set using a weight that is comfortable yet challenging. Perform with a weight that allows you to have 1-2 reps left in the tank on each set. So for 15 reps you should NOT be able to do 17 reps but should be able to complete all 15 reps. 1B) Clapping Pushups: 10-15 reps • Rest 15 seconds 1C) Side Plank Reach Through: 15 reach throughs each side •Rest for 30-60 seconds and repeat 3 total circuits. Workout Circuit #2 • Go through 3 times with no second rest between exercises. Rest 30-60 seconds between circuits. 2A) DB Overhead Press – 12 reps 2B) Dips or Bench Dips – 10-15 reps 2C) Hanging Leg Raise or Leg Raise to Hip Up – 10-15 reps 2D) Close Grip Pushups (3 second lowering phase): 10 reps •Rest 30-60 seconds and repeat 3 full circuits. Do the below circuit 3 times with no rest between exercises. Rest 30 seconds between full rounds. 3A) Burpees – 30 seconds 3B) Double Unders – 30 seconds 3C) Rocking Planks – 60 seconds
Workout #4: Thursday Sprints and Plyometrics During this workout, you will be completing a series of 7 sprints and 3 different plyometric exercises trying to complete the workout as quickly as possible: 7-50 yard sprints • After each sprint: complete 15 broad jumps and 15 side hops each leg Be sure to take enough rest in order for your body to recover between sets. It is better to rest longer and go harder during the workout than to try and complete the sprint or jump with bad form.
Workout #5: Friday Full Body Throwdown Warm-up Circuit Go through 2 times with no rest between exercises. Rest 30 seconds between circuits. • Bodyweight Squats – 20 seconds • Pushups – 20 seconds • Pull-Ups – 20 seconds • Single Leg Deadlifts – 20 seconds each leg • Rest 30 seconds and then start Circuit #1 Workout Circuit #1 • Go through 4 times with no rest between exercises. Rest 30-60 seconds between full circuits. 1A) Barbell Deadlifts – Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps • Be sure to bump up the weight on each set using a weight that is comfortable yet challenging. Perform with a weight that allows you to have 1-2 reps left in the tank on each set. So for 12 reps you should NOT be able to do 14 reps but should be able to complete all 12 reps. 1B) Clapping Pushups: 10-15 reps • Rest 15 seconds 1C) Box Jumps: 20 reps 1D) Pullups: Max reps •Rest for 30-60 seconds and repeat 4 total circuits. Workout Circuit #2 • Go through 3 times with no second rest between exercises. Rest 30-60 seconds between circuits. 2A) DB Flat Press – 12 reps 2B) Leap Ups – 20 total reps 2C) Side Shoulder Raises – 10-15 reps 2D) Tuck Jumps: 15 reps 2E) Kettlebell or Dumbbell Swing: 25 reps •Rest 30-60 seconds and repeat 3 full circuits. Do the below circuit 5 times with no rest between exercises. Rest 10-30 seconds between full rounds. Each new round, subtract 5 reps on each exercise. 3A) Burpees: Round 1: 25 reps, Round 2: 20 reps, Round 3: 15 reps, Round 4: 10 reps, Round 5: 5 reps 3B) Double Unders: Round 1: 50 reps, Round 2: 45 reps, Round 3: 40 reps, Round 4: 35 reps, Round 5: 30 reps
Active Rest Days: Saturday and Sunday Go out and stay active by walking, hiking, playing at the park, etc. There will be no workouts on these days as you want your body to recover for the next week.
Exercise Descriptions Reverse Lunges 1. Starting Position: Start by standing with your feet shoulder width apart, and your hands placed on your hips or by your side. You will first lift one leg upwards then step straight back and place that foot behind you. 2. Movement: When your foot hits the ground, you will drop your back knee so it is about an inch off the ground. You will need to be sure you core is tight throughout the movement. Once you have lunged your back leg to the floor, you will explode up by pushing off your back leg and returning to the starting position. You will then repeat the same movement with the same leg for the allotted amount of time, then switch to the other leg.
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.
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.
Box Jumps 1. Stand in front of a box that is 12-24 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.
DB Lunge (alternating) 1. Stand with your feet shoulder-width apart holding a dumbbell in each hand. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. 2. Lower your body until your left thigh is parallel to the ground. Keep your upper body upright and your lower back flat. Drive through the lead leg to step backward to the standing position. Alternate sides.
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.
Jump Lunges Starting Position:Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. Lower your body until your left thigh is parallel to the ground. Movement: Keep your upper body upright and your lower back flat, explode upwards (jump by driving through both legs simultaneously) while switching your legs in the air (your feet will switch places on each rep.) Continue in this alternating fashion.
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.
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.
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.
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.
Push-Ups 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, pause for a second then push yourself back up into the starting position.
Bodyweight Squats 1. Starting Position: Start with your feet a little wider than shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards 2. Movement: Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition.
DB Incline Press 1. Lie on a bench with the backrest inclined at 45-60 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.
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.
DB Overhead Press Starting Position: Place you feet shoulder width apart while gripping a dumbbell in each hand. Arms should be at a 90 degree angle. Movement: Press the dumbbells straight up until your arms have reached full extension, then slowly lower them back to the starting position.
Dips or Bench Dips Starting Position: Place your hands on a flat bench positioned behind you. Hands should be should width apart and legs should be straight out in front of you. Movement: Slowly lower yourself down until your arms reach a 90 degree angle. Once you reach the bottom, use your triceps and core to push yourself back up to the starting position.
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! 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.
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. Double Unders See Video--------> CLICK HERE TO VIEW
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.
DB RDL 1. Keep your lower back arched and bend forward by pushing your hips back. Repeat all reps for one side then switch. 2. Stand on one leg with a small bend in that knee. The other leg is bent back. Keep your knee slightly bent, back arched, and try to keep the other leg straight.
Deadlifts Target: Full Body 1. 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. 2. 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.
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 Shoulder Raises Starting Position: Place your feet shoulder width apart with the dumbbells down by your side. Movement (side): Raise the dumbbells straight out to the side until they reach shoulder height. Once you reach the top of the movement, slowly lower them back down to the starting position.
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.
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.
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4-Week Superhero: Athletes Edition By Dennis Heenan SuperheroSprints.com
