Advanced Bof Program

a d va n c e d

body of

f.i.r.e. ®

chad waterbury ©2010 Chad Waterbury LLC

Notice The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The author advises readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctor’s approval before beginning. © 2010 by Chad Waterbury LLC All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, include photocopying, recording, or any other information storage and retrieval system, without the written permission of the author.

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©2010 Chad Waterbury LLC

ADVANCED body of f.i.r.e. overview Go Harder not Longer After you’ve established a solid base of fitness, training with high intensities and short rest periods are the keys to burning fat and building athleticism. The workouts in this advanced version of Body of F.I.R.E. aren’t longer than many of the workouts you’ve already completed, but they will sculpt and supercharge your body faster than ever before. Years ago, Dr. Tabata’s research gave us all a hard kick to the gut. His team of scientists showed that people who train with a very high intensity lose fat and build their aerobic and anaerobic fitness much, much faster than those who train for longer periods at a lower intensity. Indeed, when it comes to fat loss, intensity is the most important component to get right. Now, the workouts in this program don’t revolve around Tabata protocols (those have been beaten to death) but my training principles for fat loss are heavily influenced by his research. Long, mind-numbing aerobic workouts only help your aerobic fitness. A well-designed highintensity athletic program, on the other hand, will boost your aerobic endurance, strength, and anaerobic power. That’s what both athletes and people that want fast fat loss need to reach the next level.

Programming Details This program is based on four workouts per week. Ideally, you’ll do Workout 1 on Monday, Workout 2 on Tuesday, Workout 3 on Thursday, and Workout 4 on Saturday. If you can’t do that exact schedule just do your best to space the workouts as evenly as possible over a week. Each workout starts with rope jumping and foam roller drills for mobility (shown in the next few pages). Then you’ll do the workout followed by the stretches that are covered after the training logs (these are the same stretches you did in the original Body of F.I.R.E. so they should be familiar). Before starting this program you should do three things. First, measure your waist or hips (females) with a cloth tape and weigh yourself. Second, take three pictures: from front, side, and rear wearing nothing but shorts or a bikini (females). Third, do the two tests that are outlined on the next page and write down your results. When the program is finished, compare your before and after stats. Are you ready for the next level? Let me take you there! ©2010 Chad Waterbury LLC

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t e st i n g broad jump & overhead squat weeks 1 & 8


test 1 broad jump “If you’re not testing, you’re guessing” is a mantra that I live by. An athlete’s success depends on his performance, and there’s no way to know if his performance is increasing unless I test it. But even if you’re not an athlete - even if you’re a female who just wants to look better in a bikini, or a guy who wants to see his abs for the first time - you can benefit from improving the following two tests. Perform each test at the beginning of week 1 and the end of week 8.

Test #1: Broad Jump Why you should test it: the standing broad jump is a simple and accurate way to measure acceleration, deceleration, and balance. For all you non-athletes out there, here’s something to keep in mind: you’ll never find a fat person who peforms well at this test. The leaner and stronger you are, the longer your jump will be. How to do it: stand behind a line or a piece of tape on the ground. Place your toes at the edge of the line (tape) with your feet shoulder width apart (Fig. 1a). Quickly crouch down (Fig. 1b) and explosively leap forward using arm swing (Fig. 1c), and land without falling down (Fig. 1d). It’s important to land with your feet flat with the emphasis put on your hips, not your knees. If you fall down the jump doesn’t count. Do three jumps with a minute of rest between each. When you land, have a partner mark just behind your heels with a piece of tape (or you can hold the tape in your hand and mark it yourself when you land). The distance from the line/tape to the point just behind your heels is your broad jump distance. Measure the distance and write down your longest jump out of the three attempts. Fig. 1d

Fig. 1c

Fig. 1b


Fig. 1a

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test 2 overhead squat Test #2:Overhead Squat Why you should test it: the overhead squat is the ultimate test of full body mobility and stability strength. When you can master it like the pics show below, you will be a better athlete. Intense training, whether it’s for a fighter or fat loss, requires healthy, mobile joints. The good news is that you don’t necessarily need to figure out what your problem is, assuming you can’t mimic the technique below. The mobility drills, workouts, and stretches in this program will likely correct what’s holding you back. It’s a great idea to have someone video your technique before the program and compare it to the end. How to do it: hold a light, straight bar overhead with your hands wider than shoulder width, elbows locked. Your stance should be slightly wider than shoulder width with your feet angled out slightly (Fig. 2a). Take a deep breath, hold it, then push your hips back and squat down while keeping the bar directly over the posterior portion of the top of your head. At the bottom position your heels should be down, knees should be over your feet (not buckled in) and above your toes (not in front of your toes), torso is 60-75 degrees relative to the floor, head neutral with spine, and the bar should be slightly behind your head (Fig. 2b). Stand and exhale. Repeat for five reps and video your technique. Repeat at the end of the program.

Fig. 2a

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Fig. 2b

A D VA N C E D

mobility weeks 1-8


prep/mobility foam roller drills Perform the following rope jumping and foam roller drills before starting each workout. Rope Jumping

Time: 5-10 minutes (depending on what week you’re in). Explanation: you can perform the rope jumping while hopping with both feet together, or by skipping one leg at a time. To determine the correct rope length, stand on the center of the rope with your feet together. With the rope pulled straight up, the handles should be at shoulder height.

Spinal Erectors/rhomboids Reps: 10 How to do it: lie with your upper back resting on a roller, just above your shoulder blades (Fig. 3a). With your knees bent and feet flat on the ground, cross your arms at your chest to expose the rhomboids to the roller. Walk your feet back to roll the roller down your back. Once you reach your low back (Fig. 3b), reverse the movement and walk/roll back to the starting position (Fig. 3a). That’s one rep. Repeat for 10 reps. Fig. 3a

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Fig. 3b

prep/mobility foam roller drills T-spine (Throracic spine) Reps: 10 How to do it: sit on the ground with your knees bent and feet flat. Place the foam roller against your mid back, just below your shoulder blades. Clasp your hands behind your head and pull your elbows together in front (Fig. 4a). Extend back as far as possible while keeping your hips on the ground (Fig. 4b). “Crunch” forward to the starting position without pulling on your head. That’s one rep. You should be able to extend farther back with each rep. Repeat for 10 reps. Fig. 4a

Fig. 4b

Quadriceps Reps: 10 How to do it: lie prone with the roller resting against both thighs and your elbows resting on the ground. Roll the foam roller up and down your thighs from just above the knee to upper thigh. Move your body over the roller by “walking” with your elbows. Start just above the knee, roll up the thigh, and back to knee. That’s one rep. Repeat for 10 reps. (You can do this drill one leg at a time, if you prefer.)


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prep/mobility foam roller drills IT Band Reps: 10 How to do it: lie on your left side with the foam roller resting against your outer thigh (IT band). Your legs are straight and feet together. Rest your left elbow on the ground and roll your IT band from just above the knee to hip and back down to knee. That’s one rep. Repeat for 10 reps with each leg.

Glutes Reps: 10 How to do it: sit on a foam roller with your hands resting behind you on the ground. Cross your left leg over the top of your right knee. Shift your weight to the left side so your left glute is resting on the roller. Roll up and down your glute and spend a little extra time on areas that are sore. Repeat for 10 reps with each side.

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ADVANCED

phase I training weeks 1-4


ADVANCED phase i workout 1 (monday) prep/mobility Jump rope 5 min.

Spinal erectors/T-spine/Quads/IT band/Glute roll for 10 reps each

cardio Squat thrust/push-up/mountain climber/jump combo

Jumping jack

No rest

No rest, repeat 4 more times (5 circuits total)

10 reps

10 reps

strength (start with a 6RM and continue with that weight for all sets) Pull-up w/narrow grip Front squat

Dip

Rest 30s

AMAP

Rest 30s

AMAP

Rest 30s

AMAP

Single arm/leg plank

Rest 30s repeat 5 times (6 circuits total)

Hold 30s each side

cardio strength Combo 7

10 reps (the entire sequence is one rep)

STRETCHES Hip flexors (hold 20s)

12

Calf (hold 20s)

Chest (hold 20s)


T-spine (hold 20s)

Rest 60s repeat once (2 sets total)

ADVANCED phase i workout 1 EXPLANATION Prep/Mobility Start with five minutes of rope jumping and follow it up with the mobility drills. Then move on to the Cardio portion of the workout. Cardio Start with 10 jumping jacks, and without resting squat down and place your hands on the ground and jump your feet back, do one push-up, then do one mountain climber (one rep with each leg), then jump and reach overhead. That’s one rep; repeat for nine more. When 10 reps of the squat thrust/ push-up/mountain climber/jump combo is finished do another 10 jumping jacks followed by 10 more reps of the combo. Perform five circuits total (50 jumping jacks and 50 reps of the combo). Ideally, you’ll do the entire sequence without resting, but that’s challenging unless you’re in good shape. Rest as much as you need to at first until your fitness builds up. When that’s finished, move on to the strength exercises. strength Start with a weight you can lift around six times for your first set and continue using that weight for all sets. You’ll start with a narrow-grip pull-up for six reps, rest for 30 seconds, then do the dip for six reps, rest 30 seconds, next do the front squat for six reps, rest 30 seconds, then hold the single arm/ leg plank for 30 seconds on each side. Rest for 30 seconds and repeat the circuit five more times (six total circuits). Keep in mind, your reps will drop off with each subsequent set. After the first set of six reps you might only get four or five reps for the second set, and even fewer for subsequent sets. This is correct and it’s how the strength circuit is designed. If a pull-up is too difficult you can perform a lat pulldown with a narrow grip or a bent-over row with a neutral grip. If a dip is too difficult, replace it with a push-up with your hands together. The front squat can be performed with one or two kettlebells (or dumbbells) depending on your strength. After finishing six circuits, move on to the cardio strength exercise. Cardio strength For this workout you’ll combine a squat thrust, push-up, core row, power clean, push press, and reverse lunge. Keep the weight relatively light so you can transition quickly between each exercise. Once you finish 10 reps, rest for one minute and repeat another set of 10 reps. Now it’s time to finish the workout with stretches. Stretches Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your arms overhead. If you don’t, your back will arch too much. All of the stretches can certainly be held for longer than 20 seconds, but that time is the minimum.


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ADVANCED phase i workout 2 (TUESday) prep/mobility Jump rope 5 min.


cardio I

Squat thrust with jump

Lateral hop

No rest

Split jack

No rest

10 reps

10 reps w/each leg

No rest, repeat cycle 3 more times (4 total cycles) 20 reps

cardio strength For the following swing/clap push-up pairing you’ll start with 11 reps of each and work your way down to one rep of each (11 sets of 11/10/9/8/7/6/5/4/3/2/1 reps). Swing Push-up w/knee tuck No rest, repeat cycle 10 more times (11 total cycles) dropping a rep with each set

No rest

11-1 reps

11-1 reps

cardio II Sprint at top speed for 30s, then do jumping jacks for 30s. Repeat the sprint/jumping jack cycle nine more times (10 total) for a total of 10 minutes’ worth of work. STRETCHES Hip flexors (hold 20s)

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Calf (hold 20s)

Chest (hold 20s)


T-spine (hold 20s)

ADVANCED phase i workout 2 EXPLANATION Prep/Mobility Start with five minutes of rope jumping. Then, perform the mobility exercises. Now you’re ready to move on to the first cardio exercises. Cardio i Start with 10 lateral hops (10 with each leg), then immediately do 10 squat thrusts with a jump followed by 20 split jacks (each time you clap your hands in front is one rep). Repeat the entire circuit three more times (four circuits total). Do your best to rest as little as possible throughout the entire sequence. cardio strength Start with 11 swings followed by 11 push-ups with a knee tuck. Then do 10 swings followed by 10 push-ups with a knee tuck. Next do nine swings followed by nine push-ups with a knee tuck. Continue dropping one rep of each exercise until you perform one swing and one push-up with knee tuck. If this push-up is too difficult, you have a few options. You can do a regular push-up with weight vest, or do a regular push-up with your feet elevated on an exercise ball, or do a push-up with your hands on an exercise ball. The key is to find a version of the push-up that’s challenging but doable for the higher rep sets. Cardio ii Sprint for 30 seconds, then stop and do jumping jacks for 30 seconds (or do 30 jumping jacks). Sprint again for 30 seconds followed by 30 jumping jacks. Perform this cycle 10 times for 10 minutes’ worth of work. It’s best to sprint outside or on a track, but if that’s not an option you can do the sprint portion on a treadmill, then jump off and do the jumping jacks before you jump back on. This is not ideal since there will be lag time, but if it’s your only option you can make it work. After this cardio sequence is completed, finish the workout with stretches. Stretches Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your arms overhead. If you don’t, your back will arch too much. All of the stretches can certainly be held for longer than 20 seconds, but that time is the minimum.


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ADVANCED phase i workout 3 (THURSday) prep/mobility Jump rope 5 min.


cardio

Squat thrust/mountain climber/jump combo

Jumping jack

No rest

10 reps


20 reps

strength (start with a 8RM and continue with that weight for all sets) Deadlift

Upright row with external rotation

Chin-up

Rest 30s

AMAP

Rest 30s

AMAP

Rest 30s repeat 7 times (8 circuits total) AMAP



10 reps

STRETCHES Hip flexors (hold 20s) 16

Calf (hold 20s)

Chest (hold 20s) ©2010 Chad Waterbury LLC

T-spine (hold 20s)

ADVANCED phase i workout 3 EXPLANATION Prep/Mobility Start with five minutes of rope jumping and follow it up with the mobility drills. Then move on to the Cardio portion of the workout. Cardio From standing, place your hands on the ground, jump your feet back, then do one mountain climber (one rep with each leg), then jump and reach overhead. Perform 10 reps of the squat thrust/mountain climber/jump combo then immediately do 20 jumping jacks. Go back to the combo for another 10 reps followed by 20 more jumping jacks. Do this exercise pairing five times. Ideally, you’ll do the entire sequence without resting, but that’s challenging unless you’re in good shape. Rest as much as you need to as your fitness builds up. When that’s finished, move on to the strength exercises. strength Start with a weight you can lift around eight times for your first set and continue using that weight for all sets. You’ll start with a deadlift for eight reps, rest for 30 seconds, then do the chin-up for eight reps, rest 30 seconds, then do the upright row with external rotation for eight reps. Rest for 30 seconds and repeat the circuit seven more times (eight circuits total). Each time you repeat the circuit your reps will decrease. So by the eighth round you might only get 2-3 reps per set. This is how it’s supposed to be. The deadlift can be performed with a barbell if your kettlebells or dumbbells aren’t heavy enough. If a chin-up is too difficult you can perform a lat pulldown with a palms-up grip or a bent-over row with a palms-up grip. After finishing eight circuits, move on to the cardio strength exercise. Cardio strength This is the same combo exercise you did in workout 1. Combine a squat thrust, push-up, core row, power clean, push press, and reverse lunge. Keep the weight relatively light so you can transition quickly between each exercise. Once you finish 10 reps, rest for one minute and repeat another set of 10 reps. Finish the workout with stretches. Stretches Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your arms overhead. If you don’t, your back will arch too much. All of the stretches can certainly be held for longer than 20 seconds, but that time is the minimum.


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ADVANCED phase i workout 4 (saturday) prep/mobility Jump rope 5 min.


cardio I Split jack

Squat thrust with jump

No rest

No rest, repeat cycle 3 more times (4 total cycles)

40 reps

20 reps

cardio strength For the following swing/swiss ball push-up pairing you’ll start with 13 reps of each and work your way down to one rep of each (13 sets of 13/12/11/10/9/8/7/6/5/4/3/2/1 reps). Swing Swiss ball push-up

No rest, repeat cycle 12 more times (13 total cycles) dropping a rep with each set

No rest

13-1 reps

13-1 reps

cardio II Sprint at top speed for 30s, then do jumping jacks for 30s. Repeat the sprint/jumping jack cycle nine more times (10 total) for a total of 10 minutes’ worth of work. STRETCHES Hip flexors (hold 20s)

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Calf (hold 20s)

Chest (hold 20s)


T-spine (hold 20s)

ADVANCED phase i workout 4 explanation Prep/Mobility Start with five minutes of rope jumping. Then, perform the mobility exercises. Now you’re ready to move on to the first cardio exercises. Cardio i This is a challenging combination since it consists of a lot of reps. Start with 40 split jacks (each time you clap your hands in front is one rep), then immediately do 20 squat thrusts with a jump. Be sure to reach your arms overhead when you jump. After finishing 20 squat thrusts with a jump, do another 40 split jacks followed by 20 more squat thrusts with a jump. You’ll do this cycle four times. The goal is to complete all four cycles without resting between each exercise, but you might need a few seconds to catch your breath at first. When those four circuits are finished, catch your breath and move on to the cardio strength exercises. cardio strength Start with 13 swings. The kettlebell should be a weight you could swing around 15 times while fresh. After 13 swings perform 13 push-ups with your hands on an exercise ball (swiss ball). Then do 12 swings followed by 12 push-ups. Continue dropping a rep with each set until you perform one swing and one push-up with your hands on an exercise ball. If you can’t do a swing perform a squat thrust with dumbbells instead (don’t jump with the dumbbells, just stand up). If the swiss ball push-up isn’t for you, substitute it with push-ups with your feet elevated on a swiss ball, or do push-ups off a medicine ball. After 13 sets of each exercise, catch your breath and move on to the Cardio II portion. Cardio ii Sprint for 30 seconds, then stop and do jumping jacks for 30 seconds (or do 30 jumping jacks). Sprint again for 30 seconds followed by 30 jumping jacks. Perform this cycle 10 times for 10 minutes’ worth of work. It’s best to sprint outside or on a track, but if that’s not an option you can do the sprint portion on a treadmill, then jump off and do the jumping jacks before you jump back on. This is not ideal since there will be lag time, but if it’s your only option you can make it work. After this cardio sequence is completed, finish the workout with stretches. Stretches Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your arms overhead. If you don’t, your back will arch too much. All of the stretches can certainly be held for longer than 20 seconds, but that time is the minimum.


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ADVANCED phase i progression

advanced phase i PROGRESSION This is an advanced program because of with intense exercises and accelerated progression plan. The mobility drills and stretches don’t require a progression, but everything else does. After your first week of Advanced Phase I, adhere to the following progression.

Workout 1 progression Week 2: Jump rope for 6 minutes; perform 12 reps of the jumping jack and 12 reps of the squat thrust/push-up/mountain climber/jump combo; rest 25 seconds between each exercise in the Strength circuit; perform Combo 7 for three sets (instead of the two sets you did in week 1). Week 3: Jump rope for 7 minutes; perform 14 reps of the jumping jack and 14 reps of the squat thrust/push-up/mountain climber/jump combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 7 for four sets. Week 4: Jump rope for 8 minutes; perform 16 reps of the jumping jack and 16 reps of the squat thrust/push-up/mountain climber/jump combo; rest 15 seconds between each exercise in the Strength circuit; perform Combo 7 for five sets.

workout 2 progression Week 2: Jump rope for 6 minutes; perform 12 reps of the lateral hop, squat thrust with jump, and split jack; perform 12-1 reps of the swing/push-up combo; add two cycles to the sprint/jumping jack interval training (do it for 12 minutes instead of the 10 minutes you did in week 1). Week 3: Jump rope for 7 minutes; perform 14 reps of the lateral hop, squat thrust with jump, and split jack; perform 13-1 reps of the swing/push-up combo; add two cycles to the sprint/jumping jack interval training (do it for 14 minutes). Week 4: Jump rope for 8 minutes; perform 16 reps of the lateral hop, squat thrust with jump, and split jack; perform 14-1 reps of the swing/push-up combo; add two cycles to the sprint/jumping jack interval training (do it for 16 minutes).

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ADVANCED phase i progression

Workout 3 progression Week 2: Jump rope for 6 minutes; perform 12 reps of the squat thrust/mountain climber/jump and 22 reps of the jumping jack combo; rest 25 seconds between each exercise in the Strength circuit; perform Combo 7 for three sets (instead of the two sets you did in week 1). Week 3: Jump rope for 7 minutes; perform 14 reps of the squat thrust/mountain climber/jump and 24 reps of the jumping jack combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 7 for four sets. Week 4: Jump rope for 8 minutes; perform 16 reps of the squat thrust/mountain climber/jump and 26 reps of the jumping jack combo; rest 15 seconds between each exercise in the Strength circuit; perform Combo 7 for five sets.

workout 4 progression Week 2: Jump rope for 6 minutes; perform 42 reps of the split jack and 22 reps of the squat thrust with jump; perform 14-1 reps of the swing/swiss ball push-up combo; add two cycles to the sprint/ jumping jack interval training (do it for 12 minutes instead of the 10 minutes you did in week 1). Week 3: Jump rope for 7 minutes; perform 44 reps of the split jack and 24 reps of the squat thrust with jump; perform 15-1 reps of the swing/swiss ball push-up combo; add two cycles to the sprint/ jumping jack interval training (do it for 14 minutes). Week 4: Jump rope for 8 minutes; perform 46 reps of the split jack and 26 reps of the squat thrust with jump; perform 16-1 reps of the swing/swiss ball push-up combo; add two cycles to the sprint/ jumping jack interval training (do it for 16 minutes).

training logs The following pages contain the training logs for all the Advanced Phase I workouts. Be sure to write the weight you used for the circuits in the “notes” section.


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advanced phase i training log week 1 WORKOUT 1 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio 1A Jumping jack (pg. 50) 1B Squat thrust/push-up/mountain climber/ jump combo (pg. 50) Strength (use 6RM) 2A Pull-up w/narrow grip (pg. 58) 2B Dip (pg. 59) 2C Front squat (pg. 60) 2D Single arm/leg plank (pg. 61) Cardio Strength Combo 7 (pg. 54) Stretches Hip flexors/calf/chest/T-spine stretches (pg. 68/69)

Time 5 minutes Sets 5 5 Sets 6 6 6 6 Sets 2

Reps 10 of each Reps 10 10 Reps/Time AMAP AMAP AMAP 30 sec. Reps 10 Time 20 sec. (each stretch)

Rest 0 0 Rest 0 0 Rest 30 sec. 30 sec. 30 sec. 30 sec. Rest 60 sec.

Notes:

WORKOUT 2 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Lateral hop (pg. 51) 1B Squat thrust w/jump (pg. 51) 1C Split jack (pg. 52) Cardio Strength 2A Swing (pg. 54) 2B Push-up with knee tuck (pg. 55) Cardio II Sprint for 30 sec./jumping jacks for 30 sec. Stretches Hip flexors/calf/chest/T-spine stretches

Time 5 minutes Sets 4 4 4 Sets 11 11

Notes:

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Reps 10 of each Reps 10 10 20 Reps 11/10/9/8/7/6/5/4/3/2/1 11/10/9/8/7/6/5/4/3/2/1 Time 10 minutes Time 20 sec. (each stretch)

Rest 0 0 Rest 0 0 0 Rest 0 0 Rest 0

advanced phase i training log week 1 WORKOUT 3 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio 1A Squat thrust/push-up/mountain climber/ jump combo (pg. 50) 1B Jumping jack Strength (use 8RM) 2A Deadlift (pg. 62) 2B Chin-up (pg. 63) 2C Upright row w/external rotation (pg. 64) Cardio Strength Combo 7 Stretches Hip flexors/calf/chest/T-spine stretches

Time 5 minutes Sets 5 5 Sets 8 8 8 Sets 2

Reps 10 of each Reps 10 20 Reps/Time AMAP AMAP AMAP Reps 10 Time 20 sec. (each stretch)

Rest 0 0 Rest 0 0 Rest 30 sec. 30 sec. 30 sec. Rest 60 sec.

Notes:

WORKOUT 4 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Split jack 1B Squat thrust w/jump Cardio Strength 2A Swing 2B Swiss ball push-up (pg. 55) Cardio II Sprint for 30 sec./jumping jacks for 30 sec. Stretches Hip flexors/calf/chest/T-spine stretches

Time 5 minutes Sets 4 4 Sets 13 13

Reps 10 of each Reps 40 20 Reps 13/12/11/10/9/8/7/6/5/4/3/2/1 13/12/11/10/9/8/7/6/5/4/3/2/1 Time 10 minutes Time 20 sec. (each stretch)

Rest 0 0 Rest 0 0 Rest 0 0 Rest 0

Notes:


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advanced phase i training log week 2 WORKOUT 1 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio 1A Jumping jack 1B Squat thrust/push-up/mountain climber/ jump combo Strength (use 6RM) 2A Pull-up w/narrow grip 2B Dip 2C Front squat 2D Single arm/leg plank Cardio Strength Combo 7 Stretches Hip flexors/calf/chest/T-spine stretches




Notes:

WORKOUT 2 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Lateral hop 1B Squat thrust w/jump 1C Split jack Cardio Strength 2A Swing 2B Push-up with knee tuck Cardio II Sprint for 30 sec./jumping jacks for 30 sec. Stretches Hip flexors/calf/chest/T-spine stretches


Notes:

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Reps 10 of each Reps 12 12 22 Reps 12/11/10/9/8/7/6/5/4/3/2/1 12/11/10/9/8/7/6/5/4/3/2/1 Time 12 minutes Time 20 sec. (each stretch)


advanced phase i training log week 2 WORKOUT 3 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio 1A Squat thrust/push-up/mountain climber/ jump combo 1B Jumping jack Strength (use 8RM) 2A Deadlift 2B Chin-up 2C Upright row w/external rotation Cardio Strength Combo 7 Stretches Hip flexors/calf/chest/T-spine stretches




Notes:

WORKOUT 4 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Split jack 1B Squat thrust w/jump Cardio Strength 2A Swing 2B Swiss ball push-up Cardio II Sprint for 30 sec./jumping jacks for 30 sec. Stretches Hip flexors/calf/chest/T-spine stretches


Reps 10 of each Reps 42 22 Reps 14/13/12/11/10/9/8/7/6/5/4/3/2/1 14/13/12/11/10/9/8/7/6/5/4/3/2/1 Time 12 minutes Time 20 sec. (each stretch)


Notes:


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Notes:



Notes:

26


Reps 10 of each Reps 14 14 24 Reps 13/12/11/10/9/8/7/6/5/4/3/2/1 13/12/11/10/9/8/7/6/5/4/3/2/1 Time 14 minutes Time 20 sec. (each stretch)






Notes:

WORKOUT 4 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Split jack 1B Squat thrust w/jump Cardio Strength 2A Swing 2B Swiss ball push-up


Cardio II Sprint for 30 sec./jumping jacks for 30 sec. Stretches Hip flexors/calf/chest/T-spine stretches

Reps 10 of each Reps 44 24 Reps 15/14/13/12/11/10/9/8/7/6/5/4/3/ 2/1 15/14/13/12/11/10/9/8/7/6/5/4/3/ 2/1 Time 14 minutes Time 20 sec. (each stretch)


Notes:


27





Notes:



Notes:

28


Reps 10 of each Reps 16 16 26 Reps 14/13/12/11/10/9/8/7/6/5/4/3/2/1 14/13/12/11/10/9/8/7/6/5/4/3/2/1 Time 16 minutes Time 20 sec. (each stretch)






Notes:

WORKOUT 4 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Split jack 1B Squat thrust w/jump Cardio Strength 2A Swing 2B Swiss ball push-up


Cardio II Sprint for 30 sec./jumping jacks for 30 sec. Stretches Hip flexors/calf/chest/T-spine stretches

Reps 10 of each Reps 46 26 Reps 16/15/14/13/12/11/10/9/8/7/6/5/4 /3/2/1 16/15/14/13/12/11/10/9/8/7/6/5/4 /3/2/1 Time 14 minutes Time 20 sec. (each stretch)


Notes:


29

ADVANCED

phase II training weeks 5-8


ADVANCED phase iI workout 1 (MONDAY) prep/mobility Jump rope 9 min.


cardio

Split jack

Jumping jack


No rest

10 reps

10 reps

strength (start with a 6RM and continue with that weight for all sets) Romanian deadlift One-arm row Rest 30s

Rest 30s

AMAP each side

Hand walkout

AMAP

Rest 30s repeat 9 times (10 circuits total)

AMAP




Calf (hold 20s)



T-spine (hold 20s) 31

ADVANCED phase iI workout 1 EXPLANATION Prep/Mobility Start with nine minutes of rope jumping and follow it up with the mobility drills. Then move on to the Cardio portion of the workout. Cardio Start with 10 split jacks and without resting do 10 jumping jacks. Keep alternating between 10 split jacks and 10 jumping jacks until you complete 10 cycles. So by the end you’ll have completed 100 reps of each exercise. When that’s finished, move on to the strength exercises. strength Start with a weight you can lift around six times for your first set and continue using that weight for all sets. You’ll start with a one-arm row for six reps with each side, rest for 30 seconds, then do the Romanian deadlift for six reps, rest 30 seconds, and then do the hand walkout for six reps. Rest for 30 seconds after the hand walkout and repeat the circuit nine more times (10 circuits total). Keep in mind that your reps will drop off with each set so by the ninth or tenth set you’ll only get a few reps per exercise. This is how it’s supposed to be. The Romanian deadlift can be performed with a barbell instead of kettlebells or dumbbells. For the hand walkout, if you can do more than six reps you have a few options. First, you could wear a weight vest. The second option is to elevate your feet on a flat bench. Cardio strength Combo 8 consists of a squat thrust, push-up, core row, power clean, reverse lunge and one-arm shoulder press. The entire sequence constitutes one rep. You’ll perform 10 reps in a row before resting for 60 seconds. Then you’ll perform one more set. The weight should be light so you can move with plenty of speed. The goal is to burn fat, not build muscle, so focus on speed. Finish the workout with stretches. Stretches Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your arms overhead. If you don’t, your back will arch too much. All of the stretches can certainly be held for longer than 20 seconds, but that time is the minimum.

32


ADVANCED phase iI workout 2 (TUESday) prep/mobility Jump rope 9 min.


cardio I

Squat thrust/push-up/jump/pull-up combo

Lateral hop

No rest

No rest, repeat cycle 4 more times (5 cycles total) 5 reps

5 reps w/each leg

cardio strength For the following swing/T push-up pairing you’ll do 10 reps of the swing followed by five reps to each side of the T push-up. Swing

T push-up

No rest, repeat cycle 4 more times (5 cycles total)

No rest

10 reps

5 reps (each side)

cardio II Sprint at top speed for 30s, then drop to the ground and crawl for 30s. Repeat the sprint/crawl cycle nine more times (10 total) for a total of 10 minutes’ worth of work. Crawl


Calf (hold 20s)

Chest (hold 20s)


T-spine (hold 20s)

33

ADVANCED phase iI workout 2 EXPLANATION Prep/Mobility Start with nine minutes of rope jumping. Then, perform the mobility exercises. Now you’re ready to move on to the first cardio exercises. Cardio i For this cardio exercise you’ll need access to a pull-up bar. Start with five lateral hops with each leg (10 reps total if you count each hop separately), then place your hands on the ground, jump your feet back, perform one push-up, then jump up and grap a pull-up bar with an overhand grip and perform one pull-up. Drop back to the ground and do four more reps of the squat thrust/push-up/jump/pull-up combo. Immediately do another five lateral hops with each leg followed by five reps of the combo. Perform five cycles of this combo. Then move on to the cardio strength portion. cardio strength Start with 10 swings, then immediately do five T-rotation push-ups (you must do the rotation with each side to count as one rep). Next, do another 10 reps of the swing followed by five more T-rotation push-ups. Perform five cycles of this exercise pairing. You won’t drop or add a rep to each set like you’ve done in the past. Cardio ii Start by sprinting at top speed for 30 seconds, then drop to the ground and crawl for 30 seconds. Jump back to your feet, sprint for another 30 seconds, then do another 30 seconds’ worth of crawling. Repeat the sprint/crawl sequence for 10 minutes straight. If you absolutely can’t crawl, do the mountain climber exercise for 30 seconds instead. However, the crawl is one of the most beneficial exercises you can do to get in shape. Finish the workout with stretches. Stretches Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your arms overhead. If you don’t, your back will arch too much. All of the stretches can certainly be held for longer than 20 seconds, but that time is the minimum.

34


ADVANCED phase iI workout 3 (thursDAY) prep/mobility Jump rope 9 min.

cardio

Split jack


Jumping jack


No rest

10 reps

10 reps

strength (start with a 6RM and continue with that weight for all sets) Pull-up w/wide grip

Upright row with external rotation

Deadlift

Rest 30s

AMAP

Rest 30s

AMAP

Rest 30s repeat 9 times (10 circuits total) AMAP




Calf (hold 20s)


T-spine (hold 20s) 35

ADVANCED phase iI workout 3 EXPLANATION Prep/Mobility Start with nine minutes of rope jumping and follow it up with the mobility drills. Then move on to the Cardio portion of the workout. Cardio Start with 10 split jacks and without resting do 10 jumping jacks. Keep alternating between 10 split jacks and 10 jumping jacks until you complete 10 cycles. So by the end you’ll have completed 100 reps of each exercise. When that’s finished, move on to the strength exercises. strength Start with a weight you can lift around six times for your first set and continue using that weight for all sets. You’ll start with a wide-grip pull-up for six reps, rest for 30 seconds, then do the deadlift for six reps, rest 30 seconds, and then do the upright row with external rotation for six reps. Rest for 30 seconds and repeat the circuit nine more times (10 circuits total). Keep in mind that your reps will drop off with each set so by the ninth or tenth set you’ll only get a few reps per exercise. If you can’t do a wide-grip pull-up you can do a lat pulldown with a wide, overhand grip instead, or you can do a bent-over row as a last resort. The deadlift can be performed with a barbell instead of kettlebells or dumbbells. For the upright row with external rotation, don’t go too heavy. You should not approach failure on this exercise. Cardio strength You’ll do combo 8 for this workout, just like you did in workout 1. Combo 8 consists of a squat thrust, push-up, core row, power clean, reverse lunge and one-arm shoulder press. The entire sequence constitutes one rep. You’ll perform 10 reps in a row before resting for 60 seconds. Then you’ll perform one more set. The weight should be light so you can move with plenty of speed. The goal is to burn fat, not build muscle, so focus on speed. Finish the workout with stretches. Stretches Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your arms overhead. If you don’t, your back will arch too much. All of the stretches can certainly be held for longer than 20 seconds, but that time is the minimum.

36


ADVANCED phase iI workout 4 (saturday) prep/mobility Jump rope 9 min.


cardio I

Squat thrust/jump/chin-up combo

Lateral hop

No rest

No rest, repeat cycle 5 more times (6 cycles total) 5 reps

5 reps w/each leg

cardio strength For the following swing/clap push-up pairing you’ll start with 14 reps of each and work your way down to one rep of each (14 sets of 14/13/12/11/10/9/8/7/6/5/4/3/2/1 reps). Swing Clap push-up No rest, repeat cycle 13 more times (14 total cycles) dropping a rep with each set

No rest

14-1 reps

14-1 reps

cardio II Sprint at top speed for 45s, then drop to the ground and crawl for 15s. Repeat the sprint/crawl cycle nine more times (10 total) for a total of 10 minutes’ worth of work. Crawl


Calf (hold 20s)

Chest (hold 20s)


T-spine (hold 20s)

37

ADVANCED phase iI workout 4 EXPLANATION Prep/Mobility Start with nine minutes of rope jumping. Then, perform the mobility exercises. Now you’re ready for the Cardio I exercises. Cardio i For this cardio exercise you’ll need access to a pull-up bar, just like workout 2. Start with five lateral hops with each leg (10 reps total if you count each hop separately), then place your hands on the ground, jump your feet back, jump your feet forward, then jump up and grap a pull-up bar with an underhand grip and perform one chin-up. Drop back to the ground and do four more reps of the squat thrust/jump/chin-up combo. Immediately do another five lateral hops with each leg followed by five reps of the combo. Perform five cycles of this combo. Then move on to the cardio strength portion. cardio strength Start with 14 swings and without resting do 14 clap push-ups. Then do 13 swings followed immediately by 13 clap push-ups. Keep dropping a rep with each set of each exercise until you perform one rep of the swing followed by one clap push-up. You can do a squat thrust while holding weights if you can’t do a swing. The clap push-up can be replaced with push-up off an exercise ball, or you can do the push-up with your feet on an exercise ball. Cardio ii Start by sprinting at top speed for 45 seconds, crawl for 15 seconds, then jump back up and sprint for 45 seconds followed by 15 seconds of crawling. Do that sprint/crawl cycle for a total of 10 minutes. If you absolutely can’t crawl, do the mountain climber exercise for 15 seconds instead. However, the crawl is one of the most beneficial exercises you can do to get in shape. Finish the workout with stretches. Stretches Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your arms overhead. If you don’t, your back will arch too much. All of the stretches can certainly be held for longer than 20 seconds, but that time is the minimum.

38


ADVANCED phase iI progression

advanced phase ii PROGRESSION After your first week of Advanced Phase II (week 5), adhere to the following progression.

Workout 1 progression Week 6: Jump rope for 9:30 minutes (9 minutes and 30 seconds); perform 12 reps of the split jack and jumping jack combo; rest 25 seconds between each exercise in the Strength circuit; perform Combo 8 for three sets (instead of the two sets you did in week 5). Week 7: Jump rope for 10 minutes; perform 14 reps of the split jack and jumping jack combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 8 for four sets. Week 8: Jump rope for 10:30 minutes (10 minutes and 30 seconds); perform 16 reps of the split jack and jumping jack combo; rest 15 seconds between each exercise in the Strength circuit; perform Combo 8 for five sets.

workout 2 progression Week 6: Jump rope for 9:30 minutes; perform 6 reps of the lateral hop and 6 reps of the squat thrust/ push-up/jump/pull-up combo; perform 11 reps of the swing and 6 reps of the T-push-up; add two cycles to the sprint/crawl interval training (do it for 12 minutes instead of the 10 minutes you did in week 5). Week 7: Jump rope for 10 minutes; perform 7 reps of the lateral hop and 7 reps of the squat thrust/ push-up/jump/pull-up combo; perform 12 reps of the swing and 7 reps of the T-push-up; add two cycles to the sprint/crawl interval training (do it for 14 minutes). Week 8: Jump rope for 10:30 minutes; perform 8 reps of the lateral hop and 8 reps of the squat thrust/push-up/jump/pull-up combo; perform 12 reps of the swing and 7 reps of the T-push-up; add two cycles to the sprint/crawl interval training (do it for 16 minutes).


39

ADVANCED phase iI progression

Workout 3 progression Week 6: Jump rope for 9:30 minutes (9 minutes and 30 seconds); perform 12 reps of the split jack and jumping jack combo; rest 25 seconds between each exercise in the Strength circuit; perform Combo 8 for three sets (instead of the two sets you did in week 5). Week 7: Jump rope for 10 minutes; perform 14 reps of the split jack and jumping jack combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 8 for four sets. Week 8: Jump rope for 10:30 minutes (10 minutes and 30 seconds); perform 16 reps of the split jack and jumping jack combo; rest 15 seconds between each exercise in the Strength circuit; perform Combo 8 for five sets.

workout 4 progression Week 6: Jump rope for 9:30 minutes; perform 6 reps of the lateral hop and 6 reps of the squat thrust/ jump/chin-up combo; perform 15-1 reps of the swing and clap push-up; add two cycles to the sprint/ crawl interval training (do it for 12 minutes instead of the 10 minutes you did in week 1). Week 7: Jump rope for 10 minutes; perform 7 reps of the lateral hop and 7 reps of the squat thrust/ jump/chin-up combo; perform 16-1 reps of the swing and clap push-up; add two cycles to the sprint/ crawl interval training (do it for 14 minutes). Week 8: Jump rope for 10:30 minutes; perform 8 reps of the lateral hop and 8 reps of the squat thrust/jump/chin-up combo; perform 17-1 reps of the swing and clap push-up; add two cycles to the sprint/crawl interval training (do it for 16 minutes).

training logs The following pages contain the training logs for all the Advanced Phase II workouts. Be sure to write the weight you used for the circuits in the “notes” section.

40


advanced phase iI training log week 5 WORKOUT 1 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio 1A Split jack 1B Jumping jack Strength (use 6RM) 2A One-arm row (pg. 65) 2B Romanian deadlift (pg. 66) 2C Hand walkout (pg. 61) Cardio Strength Combo 8 (pg. 56) Stretches Hip flexors/calf/chest/T-spine stretches




Notes:

WORKOUT 2 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Lateral hop 1B Squat thrust/push-up/jump/pull-up (pg. 52) Cardio Strength 2A Swing 2B T push-up (pg. 56) Cardio II Sprint for 30 sec./crawl for 30 sec. (pg. 53) Stretches Hip flexors/calf/chest/T-spine stretches


Reps 10 of each Reps 5 w/each leg 5 Reps 10 5 (each side) Time 10 minutes Time 20 sec. (each stretch)


Notes:


41

advanced phase iI training log week 5 WORKOUT 3 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio 1A Split jack 1B Jumping jack Strength (use 6RM) 2A Pull-up with wide grip (pg. 67) 2B Deadlift 2C Upright row w/external rotation Cardio Strength Combo 8 Stretches Hip flexors/calf/chest/T-spine stretches




Notes:

WORKOUT 4 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Lateral hop 1B Squat thrust/jump/pull-up (pg. 53) Cardio Strength 2A Swing 2B Clap push-up (pg. 57) Cardio II Sprint for 45 sec./crawl for 15 sec. Stretches Hip flexors/calf/chest/T-spine stretches


Notes:

42


Reps 10 of each Reps 5 w/each leg 5 Reps 14/13/12/11/10/9/8/7/6/5/4/3/2/1 14/13/12/11/10/9/8/7/6/5/4/3/2/1 Time 10 minutes Time 20 sec. (each stretch)


advanced phase iI training log week 6 WORKOUT 1 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio 1A Split jack 1B Jumping jack Strength (use 6RM) 2A One-arm row 2B Romanian deadlift 2C Hand walkout Cardio Strength Combo 8 Stretches Hip flexors/calf/chest/T-spine stretches

Time 9:30 Sets 10 10 Sets 10 10 10 Sets 3



Notes:

WORKOUT 2 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Lateral hop 1B Squat thrust/push-up/jump/pull-up Cardio Strength 2A Swing 2B T push-up Cardio II Sprint for 30 sec./crawl for 30 sec. Stretches Hip flexors/calf/chest/T-spine stretches

Time 9:30 Sets 5 5 Sets 5 5



Notes:


43

advanced phase iI training log week 6 WORKOUT 3 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio 1A Split jack 1B Jumping jack Strength (use 6RM) 2A Pull-up with wide grip 2B Deadlift 2C Upright row w/external rotation Cardio Strength Combo 8 Stretches Hip flexors/calf/chest/T-spine stretches

Time 9:30 Sets 10 10 Sets 10 10 10 Sets 3



Notes:

WORKOUT 4 Prep/Mobility Jump rope Spinal erectors/T-spine/quadriceps/IT band/glute roll Cardio I 1A Lateral hop 1B Squat thrust/jump/pull-up Cardio Strength 2A Swing 2B Clap push-up

Time 9:30 Sets 5 5 Sets 15 15

Cardio II Sprint for 45 sec./crawl for 15 sec. Stretches Hip flexors/calf/chest/T-spine stretches Notes:

44


Reps 10 of each Reps 6 w/each leg 6 Reps 15/14/13/12/11/10/9/8/7/6/5/4/3/ 2/1 15/14/13/12/11/10/9/8/7/6/5/4/3/ 2/1 Time 12 minutes Time 20 sec. (each stretch)



Time 10 min. Sets 10 10 Sets 10 10 10 Sets 4



Notes:


Time 10 min. Sets 5 5 Sets 5 5



Notes:


45


Time 10 min. Sets 10 10 Sets 10 10 10 Sets 4



Notes:


Time 10 min. Sets 5 5 Sets 16 16


46


Reps 10 of each Reps 7 w/each leg 7 Reps 16/15/14/13/12/11/10/9/8/7/6/5/4 3/2/1 16/15/14/13/12/11/10/9/8/7/6/5/4 3/2/1 Time 14 minutes Time 20 sec. (each stretch)



Time 10:30 min. Sets 10 10 Sets 10 10 10 Sets 5



Notes:


Time 10:30 min. Sets 5 5 Sets 5 5



Notes:


47


Time 10:30 min. Sets 10 10 Sets 10 10 10 Sets 5



Notes:


Time 10:30 min. Sets 5 5 Sets 17 17


48


Reps 10 of each Reps 8 w/each leg 8 Reps 17/16/15/14/13/12/11/10/9/8/7/6/ 5/43/2/1 17/16/15/14/13/12/11/10/9/8/7/6/ 5/43/2/1 Time 16 minutes Time 20 sec. (each stretch)


a d va n c e d

body of

f.i.r.e. ®

exercise guide


cardio exercises jumping jack & squat thrust/push-up/mountain climber/jump Jumping jack: start with your feet close together, arms hanging down to sides. Jump your feet out to the sides as you simultaneously raise your arms out to the sides and overhead until they touch.

Squat thrust/push-up/moutain climber/jump combo: stand with your feet slightly wider than shoulder width (1); squat down and place your hands on the ground with your back flat (2); jump your feet back to a push-up position (3a) and perform one push-up (3b); quickly pull your left knee up to left elbow (4a) and then switch feet and pull your right knee up to your right elbow (4b); jump your feet forward with your hands on the ground (5); jump up and reach overhead (6). 3b 4b

1

50

2

3a


4a

5

6

cardio exercises lateral hop & squat thrust with jump Lateral hop: from standing, shift your weight to your right leg and push your hips back as your knee flexes to around 80 degrees. Next, push explosively off your right leg and land on your left leg with your hips back and knee slightly bent. Transition side-to-side as quickly as possible. Don’t let your knee buckle in, keep it directly over your foot.

Squat thrust with jump: stand with your feet slightly wider than shoulder width (1); squat down and place your hands on the ground with your back flat (2); jump your feet back to a push-up position (3); jump your feet forward with your hands on the ground (4); jump up and reach overhead (5).

1

2

3


4

5

51

cardio exercises split jack & squat thrust/push-up/jump/pull-up

Split jack: start with your left leg forward, right leg back, arms out to the sides and parallel to the ground. Jump in the air and switch your feet as you simultaneously clap your hands in front at chest level. Transition between positions as quickly as possible. Each time you clap is one rep.

Squat thrust/push-up/jump/pull-up combo: stand in front of a pull-up bar with your feet slightly wider than shoulder width (1); squat down and place your hands on the ground with your back flat (2); jump your feet back to a push-up position (3a) and do one push-up (3b); jump your feet forward with your hands on the ground (4); jump up and grab the pull-up bar (5a); perform one pull-up (5b). 3b

3a 1

52

4

2


5a

5b

cardio exercises crawl & squat thrust/jump/pull-up

Crawl: start in a push-up position, and then pull your right leg up as you simultaneously reach and walk your left arm forward. Next, pull your left leg up as you reach and walk your right arm forward. Keep your hips as low as possible while crawling.

Squat thrust/jump/chin-up combo: stand in front of a pull-up bar with your feet slightly wider than shoulder width (1); squat down and place your hands on the ground with your back flat (2); jump your feet back to a push-up position (3) and then jump your feet forward (4); next, jump up and grab the pull-up bar with an underhand, palms-up grip (5a); perform one chin-up (5b). A pull-up can be performed instead of a chin-up if it works better for you.

3 1

4

2


5a

5b

53

cardio strength exercises combo 7 & swing

Combo 7: stand with your feet slightly wider than shoulder width while holding a weight in each hand (1); squat down with your back flat and place the weights on the ground (2); jump your feet back to a push-up position (3a) and perform one push-up (3b); next, row with your left arm (4a) followed by your right arm (4b); jump your feet forward with your back flat (5); power clean the weights (6); push press overhead (7); step back with your right leg (8a) followed by your left leg (8b). The entire sequence is one rep. This can be performed with kettlebells but it’s very advanced if you choose that option. 8b 3b

1

2

3a

4b

4a

5

6

7

8a

Swing: stand with your feet a few inches wider than shoulder width with your feet angled out slightly. Hold a kettlebell in front, hanging straight down, with both hands. Push your hips back, let your knees bend slightly, and keep your low back arched as the kettlebell swings back between your legs. Thrust your hips forward explosively as you straighten your legs - drive your heels into the ground as your legs straighten. Swing the kettlebell up to stomach height, but don’t pull with your arms. Make your hips create the momentum, not your arms.

54


cardio strength exercises push-up with knee tuck & swiss ball push-up

Push-up with knee tuck: start in the push-up position with your feet resting on an exercise ball (1); lower your chest to the floor while keeping your body straight from neck to ankles (2); push-up as you simultaneously pull your knees to your chest (3). For the next rep, extend your legs back as you lower into your second push-up, and then pull your knees up as you push up.

1

2

3

Swiss ball push-up: place your hands on an exercise ball (swiss ball) with your body in a straight line from neck to ankles. Lower until your abs touch the ball, then push back up. That’s one rep. Keep your abs tight throughout the exercise.


55

cardio strength exercises combo 8 & T Push-up

Combo 8: stand with your feet slightly wider than shoulder width while holding a weight in each hand (1); squat down with your back flat and place the weights on the ground (2); jump your feet back to a push-up position (3a) and perform one push-up (3b); next, row with your left arm (4a) followed by your right arm (4b); jump your feet forward with your back flat (5); power clean the weights (6); step back with your right leg (7a) followed by your left leg (7b); then press overhead with your left arm (8a) followed by your right arm (8b). The entire sequence is one rep. This can be performed with kettlebells but it’s very advanced if you choose that option. 7b 3b

1

2

3a

4b

4a

5

6

7a

7 8a

8b

T push-up: start in a push-up position with your hands and feet shoulder width apart (1); lower your body to the floor while keeping your body straight (2); push up as you simultaneously lift your left arm and rotate your torso (3). Keep your toes on the ground as you rotate. Next, lower into another pushup (2) and then reach and rotate with your right side. That’s one rep.

1

56

2


3

cardio strength exercises clap Push-up

Clap push-up: start in a push-up position with your hands and feet shoulder width apart (1); lower your body to the floor while keeping your body straight (2); push up explosively and clap your hands in the air (3).

1

2

3


57

strength exercises pull-up with narrow grip

Pull up as high as possible Arms straight

Don’t relax your shoulder blades, keep them tight

Tip: if this exercise causes wrist pain use a neutral grip (palms facing each other) instead. Tip: for added resistance hold a dumbbell between your feet, or attach weight to a chin/dip belt. An X-vest is an excellent option, too.

58


strength exercises dip

Chest high

Elbows locked

Lower as far as feels comfortable

Elbows pulled in

Wrists straight


59

strength exercises front squat

2 Kettlebells 1 Kettlebell

Squat as far down as possible

Elbows tight to sides

Abs tight Elbows forward & in

Abs tight

Push knees out to sides Wider than shoulder width stance

Heels down

Tip: If you don’t have a kettlebell(s) you can hold a dumbbell at each end for the single weight version; or you can hold two dumbbells with your arms in the position as the picture shows at the very top of this page.

60


strength exercises single arm/leg plank & Hand walkout

Single arm/leg plank: start on the ground, resting on your elbows, with your legs straight and slightly wider than shoulder width. Brace your abs tight, then extend your left arm in front as you lift your right leg. Hold the position for the recommended time. Next, hold your right arm out and lift your left leg up. Hold for time. Don’t let your hips rotate or shift

Brace your abs tight

Hand walkout: place your hands on the ground, shoulder width apart while holding your hips high (1). Brace your abs and walk your hands out in front (2). Walk out as far as your strength allows (3), and then walk your hands back to the starting position. That’s one rep. 1

2

3


61

strength exercises deadlift

Head neutral with spine Back stays flat Abs tight

Knees same width as feet Heels down

62


Squeeze glutes hard

strength exercises chin-up

Palms up

Pull up as high as possible

Arms straight


Tip: if this exercise causes wrist pain use a neutral grip (palms facing each other) instead. Tip: for added resistance hold a dumbbell between your feet, or attach weight to a chin/dip belt. An X-vest is an excellent option, too.


63

strength exercises upright row with external rotation

Palms forward Shifted slightly forward

Elbows pulled back

Hips back

Hips forward Palms in

Palms face back

Tip: most people have an easier time using dumbbells with this exercise. However, light kettlebells will work, too.

64


Upper arms parallel to ground

strength exercises one-arm row

Head neutral with spine Back flat

Abs tight Arm straight

Row until elbow just crosses midline


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strength exercises romanian deadlift

Head neutral with spine

Arch low back

Abs tight Abs tight

Squeeze glutes hard

Feet shoulder width

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strength exercises pull-up with wide grip

Pull up as high as possible Arms straight


Tip: for added resistance hold a dumbbell between your feet, or attach weight to a chin/dip belt. An X-vest is an excellent option, too.


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stretches

At the end of each workout perform the following stretches. Hold each position at the end range of motion for 20 seconds. Hip flexors stretch

You should feel it here

Description: drop down on your right knee with your left leg up. Elevate your right foot on a small box, or a few pillows. Push your hips forward while pulling your chest back. Hold the end position for 20 seconds. Repeat with the left knee down. Why you need it: freeing up your hip flexors will decrease tension in your low back and allow your glutes to contract with more force.

Calf (soleus) stretch


Description: stand facing a wall with 70% of your weight on your front (right) leg. The toes of your right foot should be a few inches from the wall. Push your knee forward and stop just before your right heel lifts up. Hold that position for 20 seconds. Repeat with left leg forward. Why you need it: a tight soleus (the deep calf muscle) will restrict your range of motion with lower body exercises. When the soleus is too tight your heels elevate as you squat down.

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stretches Chest stretch


Description: Hold a stretch band or a rope overhead with your hands very wide. While keeping your arms straight and locked, pull them down and behind until your arms are parallel to the ground. Hold that position for 20 seconds. Why you need it: almost every has tight chest muscles. By freeing them up you’ll increase shoulder mobility, and this will allow you to push overhead with perfect form, and it’ll improve posture.

Thoracic spine (T-spine) stretch


Tip: squeeze your glutes and abs before lifting your arms overhead.

Description: stand with your feet shoulder width. Squeeze your glutes and abs to lock your hips in place, then lift your arms up and behind your head while keeping your elbows locked. Hold the end position for 20 seconds. Why you need it: freeing up your thoracic spine will improve shoulder health and it’ll help you perform squats and overhead lifts with proper form.


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Advanced Bof Program

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