BOF PROGRAM (4).pdf

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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 ¿WQHVV7KHH[HUFLVHDQGGLHWDU\SURJUDPVLQWKLVERRNDUHQRWLQWHQGHGDVDVXEVWLWXWHIRUDQ\ 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.

©2010 Chad Waterbury LLC

W\b`]RcQbW]\ This manual contains my most effective body transformation program to date. I have hundreds of published articles, two books, and a DVD, but I’ve never outlined what you’re about to see here. This is not a book for entertainment purposes, it’s a program that’s based on real-world science and over 14 years of experience. All of the secrets that celebrities and professional athletes pay me tens of WKRXVDQGVRIGROODUVWR¿QGRXWDUHDW\RXU¿QJHUWLSV Whether you’re male or female, transforming your body in record time depends on three key factors. First, you must follow a diet that will burn fat. Second, you must train in a way that stimulates your body to increase its metabolism long after you leave the gym. Third, you must know what movitates you to get in the best shape of your life and never lose site of it. You’re fed up with your lack of progress and you paid for this program with your hard-earned money. So it’s my job to give you the best program of your life - my reputation depends on it. This LQGXVWU\LVÀRRGHGZLWKVHOISURFODLPHGH[SHUWVZKR¶YHQHYHUUHDOO\WUDLQHGDQ\RQHRUWUDQVIRUPHG WKHLUFOLHQWVLQDQ\VLJQL¿FDQWZD\%XWWKH\¿JXUHGRXWWKHLQWHUQHWPDUNHWLQJJDPH,WJRHVOLNHWKLV SD\VRPHRQHZKRNQRZVDOLWWOHDERXW¿WQHVVWRZULWHDERRNSXWDPDUNHWLQJSODQLQSODFHDQGWKHQ slap some pics of attractive models on the cover that didn’t use the progarm in question to get the body they’re selling. Not in my world. That guy you see on the cover of this book? He’s a client of mine and this was his transformation on the Body of F.I.R.E. program. Sure, he got a tan, shaved, and lost his shoes, but the rest speaks for itself. The female on the cover is also a client of mine.

I hope you’re inspired to do the same!


aSbg]càSZT]\TW`S +HUHDUHWKHWKUHHSDUWVWKDWPDNHWKLVWUDLQLQJV\VWHPVRHIIHFWLYH Full body: My entire training system is based on training your entire body every time you suit up for a workout. There’s a positive correlation between the number of muscles you work, and the changes it has on your body. The measure that exercise physiologists use to determine how demanding an exercise or workout is on your body is called the metabolic cost. Basically speaking, when you work a lot of muscles at once, and when you do it with a high intensity, it creates a large demand on your metabolism. Working your entire body in a training session provides a strong stimulus to change your body. From a practical standpoint, full body workouts make perfect sense. Why split up your workouts and only train a fraction of your body when you could train everything in the same amount of time? From a VFLHQWL¿FSHUVSHFWLYHIXOOERG\ZRUNRXWVUHVXOWLQWKHKLJKHVWPHWDEROLFFRVW The Body of F.I.R.E. workouts are fun and challenging because you’re constantly moving between different exercises. Research shows that high intensity circuits (when you alternate between antagonist exercises instead of performing straight sets of each exercise) boost the amount of calories and fat you’ll burn during and after your workouts.(1,2) Intense: A workout must be challenging to ramp up the metabolic cost. The simplest way to do it is by performing all exercises as fast as possible. In the early 1990’s slow tempo training gained traction because people thought it was safer, and it allowed people to really feel their muscles “burn.” Neither is true. Athletes have the best bodies because they never train slowly. They need speed and performance. Research shows that exercising fast will burn more calories.(3) You only have to look DWWKHSK\VLTXHVRIDWKOHWHVZKRFRPSHWHLQVSRUWVWKDWGHPDQGWKHIDVWHVWPRYHPHQWV¿JKWHUV 100-meter sprinters, and running backs - to know this is true. Since many of the exercises in this program don’t require weights or machines, you can move quickly without fearing injury. Always move as fast as you can with perfect form but QHYHUVDFUL¿FHIRUPIRUVSHHG Resistance Exercise: Full-body workouts with fast lifts must be accompanied by some form of additional resistance to make you stronger. In many cases, using your own body weight for resistance is ideal. However, some of the workouts require you to use dumbbells or kettlebells to get results ©2010 Chad Waterbury LLC

even faster. The weight you use doesn’t have to be heavy. That’s great for males who want more strength, but females can lift lighter weights and get the curves they want without adding bulk. If your primary goal is fat loss you might think that building strength is unnecessary. Heck, you might even think it’s conterproductive. There are two primary reasons why it’s important to get stronger when your goal is to get leaner. )LUVWEXLOGLQJVWUHQJWKDOORZV\RXWRUHFUXLWPRUHPXVFOH¿EHUV$V,PHQWLRQHGHDUOLHU\RXUJRDO should be to ramp up the metabolic cost of each exercise which, in turn, boosts the metabolic cost RI\RXUHQWLUHZRUNRXW7KHPRUHPXVFOH¿EHUV\RXFDQUHFUXLWZKLOHWUDLQLQJWKHPRUHFDORULHVDQG fat you’ll burn. Second, boosting strength carries over into your lighter, metabolic workouts because the stronger you are, the faster you’ll be able to lift the weights. Research shows that boosting your strength will improve your sprint time.(4) Being able to move faster allows you to burn more calories during and after your workouts. So in pursuit of building better athletes, I also found a way to quickly build better bodies. It comes from Full body, Intense, Resistance Exercise - F.I.R.E!

Reps, Schedule and Progression A key component of this system is its user-friendly style, especially with reps. Are you ready for this? It doesn’t matter how many reps you do with each set. What’s important is that you start with the right load and from there you’ll do as many reps as you can with perfect form. You’ll never miss a rep in a set because there’s not a target to begin with. Just push yourself as far as you can, then move on to the next exercise. When the starting weight is correct your reps will invariably fall into place. (Your reps will almost always drop with each subsequent set and this is part of the plan.) Remember that AMAP = as many reps as possible. The Body of F.I.R.E. 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. Of course, which day you start doesn’t matter. Just stick to the schedule as closely as possible. If three workouts per week is all you have time for, put Workout 2 directly after Workout 1 on Monday. This isn’t optimal since the more often you train, even if the weekly volume is the same, the faster you’ll change your body (research supports this). I understand that not all of us can make it to the gym four times per ©2010 Chad Waterbury LLC

week, so that’s your next best. But given the fact that each workout requires minimal equipment, sticking to the ideal schedule shouldn’t be a problem. The progression plan in this program is especially important. Each week the training program will systematically progress so you’re constantly challenging your body to change. Doing the same workout week after week will not give you results. Therefore, each week you’ll add more reps to an exercise or more sets or rest less between each set. The progressions are discussed in detail later on. 'RQ¶WOHWWKHEUHYLW\RIWKHVHIDWEXUQLQJZRUNRXWVIRRO\RX
Getting Started The following pages contain the workouts, explanations of each workout, and training logs. I outline two different versions of the workouts since people generally prefer one over the other. Just print WKHPRXWDQGWDNHWKHPWRWKHJ\P%HIRUHJHWWLQJVWDUWHG\RXVKRXOGGRWKUHHWKLQJV 1. Take some pictures of yourself: wearing only a pair of shorts (males), or a pair of shorts and a sports bra or bikini (females), have your picture taken from the front, side, and back. Pictures don’t lie. As your body changes over time it’s sometimes easy to forget how you used to look. These pictures will serve as a reminder, and they can be good motivation to eat right (if you place the pics on your ©2010 Chad Waterbury LLC

refrigerator).

2. Measure your waist (or hips): ¿QGDFORWKWDSHDQGPHDVXUH\RXUZDLVWGLUHFWO\DFURVV\RXU QDYHO,XVHWKH0\R7DSHE\$FFX¿WQHVVIRUP\FOLHQWV
3. Weigh yourself: the scale isn’t an ideal measure of progress, but if you have a substantial amount of fat to lose, the scale will go down so it’s a good idea to monitor your weight every two weeks on the VDPHGD\DWWKHVDPHWLPH%HVXUHWRZHLJK\RXUVHOI¿UVWWKLQJLQWKHPRUQLQJEHIRUH\RX¶YHHDWHQ anything.

With that information in hand you’ll be able to point and laugh hysterically at your former self in 12 weeks. That’s it for the general overview. There’ll be many surprises throughout this transformation (like a Bonus Training section at the end). I’ll outline my latest tricks to burn fat and build athleticism faster than you imagined. But I don’t want to get ahead of myself, so let’s get started at the beginning. Everything you need to know is contained within the following pages. Be sure to carefully read the explanation of each workout because I give many tips for substituting exercises, along with much more pertinent information to keep you on track.

Conclusion So there are three essential training elements for transforming your body. First, do full body workouts. Second, make your cardio training intense by performing all your exercises as fast as possible. Third, adhere to an effective progression plan so you’re consistently doing more work over time. Are you ready? Let’s do it!


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Prep/Mobility Exercises (before each workout) At the beginning of each workout you’ll jump rope and then do a few mobility exercises. I’m going to LQVLVWRQRQO\WKUHHPRELOLW\H[HUFLVHVRQHIRU\RXUIHHWRQHIRU\RXUVSLQHDQGRQHIRU\RXUKLSV If you’re currently doing other mobility exercises before your workouts such as foaming rolling or corrective exercises just add them to the following three. Rope Jumping

7LPHGHSHQGLQJRQZKDWSKDVH\RX¶UHLQ ([SODQDWLRQ 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. The handles should reach the front of your shoulders (under arm area). :K\\RXQHHGLW puts your body into fat-burning mode and prepares your muscles and joints for the workout.

Golf ball foot roll

7LSLIDJROIEDOOFDXVHVWRRPXFK pain, start with a tennis ball. Then progress to a golf ball over time.

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^`S^[]PWZWbg 'HVFULSWLRQ place a golf ball under your right foot and roll the golf ball forward and backward while applying as much pressure as you can tolerate. Repeat with the left foot. :K\\RXQHHGLWPRELOL]HVIDVFLDWKHVWURQJ¿EURXVVWXIIRYHU\RXUPXVFOHV RQWKHERWWRPRI\RXU feet and improves ankle mobility.

Cat/camel

7LSGRQ¶WXVHDQH[FHVVLYHUDQJH of motion with this exercise. Keep the motion within your comfort zone.

5HSV 'HVFULSWLRQ start on all fours and round your back by pushing your spine upward (cat); then, arch your back by pushing your stomach toward the ground (camel). :K\\RXQHHGLW frees up your spine and improves nerve transmission to your muscles to increase strength.

Wall squat

7LSGRQ¶WOHW\RXUIHHWURWDWHRXW as you squat down.

5HSV 'HVFULSWLRQ stand with a wide stance, your toes angled out slightly, with your nose and toes 2-3” from a wall. Your arms are in front, between your legs. Push your hips back and squat down as far as possible while your shoulders slide down the wall. Over time you should be able to squat until your hips drop below your knees. :K\\RXQHHGLW it will perfect your squat and deadlift form while freeing up your hips and spine. ©2010 Chad Waterbury LLC

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Stretches (after each workout) At the end of each workout perform the following stretches. Hold each position at the end range of motion for 20 seconds. +LSÀH[RUVVWUHWFK

You should feel it here

'HVFULSWLRQ 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. :K\\RXQHHGLWIUHHLQJXS\RXUKLSÀH[RUVZLOOGHFUHDVHWHQVLRQLQ\RXUORZEDFNDQGDOORZ\RXU glutes to contract with more force.

Calf (soleus) stretch


'HVFULSWLRQ 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. :K\\RXQHHGLW 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.


ab`SbQVSa Chest stretch


'HVFULSWLRQ 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. :K\\RXQHHGLW 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


7LSVTXHH]H\RXUJOXWHVDQGDEV before lifting your arms overhead.

'HVFULSWLRQ 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. :K\\RXQHHGLW 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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^VOaSWe]`Y]cb[]\ROg ^`S^[]PWZWbg Jump rope 3 min.

Golf ball foot roll 30s

Cat/camel 10 reps

Wall squat 10 reps

QO`RW] Jumping jack

Mountain climber 1RUHVWUHSHDWF\FOH more times (5 cycles total)

No rest

10 reps

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ab`S\UbV(start with a 10RM and continue with that weight for all sets) One-arm shoulder press Split squat

One-arm row Rest 30s

AMAP each side

Rest 30s

AMAP each side

Rest 30s

AMAP each side

Plank

Hold 30s

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Rest 60s UHSHDWRQFH (2 sets total)

UHSV

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Rest 30s UHSHDWWLPHV (6 circuits total)

^VOaSWe]`Y]cbSf^ZO\ObW]\ >`S^;]PWZWbg 6WDUWZLWKWKUHHPLQXWHVRIURSHMXPSLQJ,I\RXFDQ¶WMXPSIRUWKUHHPLQXWHVVWUDLJKWUHVWEULHÀ\ZKHQ you need it. After jumping rope perform the three mobility drills. Do the cat/camel and wall squat with VORZFRQWUROOHGIRUP7KHZDOOVTXDWLVWULFN\IRUPDQ\SHRSOHDW¿UVW'RQ¶WZRUU\LI\RXFDQ¶WJRGRZQ WRSDUDOOHOPRVWSHRSOHFDQ¶WDW¿UVW 2YHUWLPH\RX¶OOLQFUHDVH\RXUUDQJHRIPRWLRQRQFH\RXUKLSV JHWPRUHÀH[LEOH7KHQPRYHRQWRWKHFDUGLRH[HUFLVHV 1O`RW] 6WDUWZLWKMXPSLQJMDFNVWKHQLPPHGLDWHO\GURSWRWKHÀRRUDQGSHUIRUPPRXQWDLQFOLPEHUV¿YH with each leg). Jump back to your feet and do another 10 jumping jacks followed by 10 more mounWDLQFOLPEHUV

^VOaSWe]`Y]cb bcSaROg ^`S^[]PWZWbg Jump rope 3 min.


Cat/camel 10 reps

Wall squat 10 reps

QO`RW]7 Split jack

Squat thrust

1RUHVWUHSHDWF\FOH more times (5 total cycles)

No rest

10 reps

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Wideout drop

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10-1 reps

10-1 reps

QO`RW]77 Sprint at top speed for 30s, then walk for 30s. Repeat the sprint/walk cycle twice more (3 total) for a total of 3 minutes’ worth of work. AB@3B163A +LSÀH[RUVKROGV &DOIKROGV &KHVWKROGV 7VSLQHKROGV


^VOaSWe]`Y]cb Sf^ZO\ObW]\ >`S^;]PWZWbg 6WDUWZLWKWKUHHPLQXWHVRIURSHMXPSLQJ,I\RXFDQ¶WMXPSIRUWKUHHPLQXWHVVWUDLJKWUHVWEULHÀ\ZKHQ you need it. After jumping rope perform the three mobility drills. Do the cat/camel and wall squat with VORZFRQWUROOHGIRUP7KHZDOOVTXDWLVWULFN\IRUPDQ\SHRSOHDW¿UVW'RQ¶WZRUU\LI\RXFDQ¶WJRGRZQ WRSDUDOOHOPRVWSHRSOHFDQ¶WDW¿UVW 2YHUWLPH\RX¶OOLQFUHDVH\RXUUDQJHRIPRWLRQRQFH\RXUKLSV JHWPRUHÀH[LEOH7KHQPRYHRQWRWKHFDUGLRH[HUFLVHV 1O`RW]W 6WDUWZLWKVSOLWMDFNVHDFKWLPH\RXFODS\RXUKDQGVLQIURQWLVRQHUHS WKHQLPPHGLDWHO\GR¿YH VTXDWWKUXVWV1H[WGRDQRWKHUVSOLWMDFNVIROORZHGE\¿YHPRUHVTXDWWKUXVWV

^VOaSWe]`Y]cb!bVcàROg ^`S^[]PWZWbg Jump rope 3 min.


Cat/camel 10 reps

Wall squat 10 reps

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Mountain climber 1RUHVWUHSHDWF\FOH more times (5 total cycles)

No rest

10 reps

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ab`S\UbV(start with a 10RM for weight exercises and continue with that weight for all sets) Upright row with external rotation

Romanian deadlift

Plank triceps extension Rest 30s

AMAP

Side plank Rest 30s

AMAP

Rest 30s UHSHDWWLPHV (6 total)

Rest 30s

AMAP

Hold 30s each side



20 reps (the entire sequence is one rep)

AB@3B163A +LSÀH[RUVKROGV &DOIKROGV &KHVWKROGV 7VSLQHKROGV ©2010 Chad Waterbury LLC

^VOaSWe]`Y]cb!Sf^ZO\ObW]\ >`S^;]PWZWbg 6WDUWZLWKWKUHHPLQXWHVRIURSHMXPSLQJ,I\RXFDQ¶WMXPSIRUWKUHHPLQXWHVVWUDLJKWUHVWEULHÀ\ZKHQ you need it. After jumping rope perform the three mobility drills. Do the cat/camel and wall squat with VORZFRQWUROOHGIRUP7KHZDOOVTXDWLVWULFN\IRUPDQ\SHRSOHDW¿UVW'RQ¶WZRUU\LI\RXFDQ¶WJRGRZQ WRSDUDOOHOPRVWSHRSOHFDQ¶WDW¿UVW 2YHUWLPH\RX¶OOLQFUHDVH\RXUUDQJHRIPRWLRQRQFH\RXUKLSV JHWPRUHÀH[LEOH7KHQPRYHRQWRWKHFDUGLRH[HUFLVHV 1O`RW] 6WDUWZLWKMXPSLQJMDFNVWKHQLPPHGLDWHO\GURSWRWKHÀRRUDQGSHUIRUPPRXQWDLQFOLPEHUV¿YH with each leg). Jump back to your feet and do another 10 jumping jacks followed by 10 more mounWDLQFOLPEHUV

^VOaSWe]`Y]cb"aObc`ROg ^`S^[]PWZWbg Jump rope 3 min.


Cat/camel 10 reps

Wall squat 10 reps

QO`RW]7 Split jack

Squat thrust

1RUHVWUHSHDWF\FOH PRUHWLPHVF\FOHVWRWDO

No rest

20 reps

10 reps

QO`RW]ab`S\UbV For the following wideout drop/push-up pairing you’ll start with one rep of each and work your way up to 10 UHSVRIHDFKVHWVRIUHSV Push-up

Wideout drop

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1-10 reps

1-10 reps

QO`RW]77 6SULQWDWWRSVSHHGIRUVWKHQZDONIRUV5HSHDWWKHVSULQWZDONF\FOHWZLFHPRUHWRWDO IRUD total of 3 minutes’ worth of work. AB@3B163A +LSÀH[RUVKROGV &DOIKROGV &KHVWKROGV 7VSLQHKROGV


^VOaSWe]`Y]cb"Sf^ZO\ObW]\ >`S^;]PWZWbg 6WDUWZLWKWKUHHPLQXWHVRIURSHMXPSLQJ,I\RXFDQ¶WMXPSIRUWKUHHPLQXWHVVWUDLJKWUHVWEULHÀ\ZKHQ you need it. After jumping rope perform the three mobility drills. Do the cat/camel and wall squat with VORZFRQWUROOHGIRUP7KHZDOOVTXDWLVWULFN\IRUPDQ\SHRSOHDW¿UVW'RQ¶WZRUU\LI\RXFDQ¶WJRGRZQ WRSDUDOOHOPRVWSHRSOHFDQ¶WDW¿UVW 2YHUWLPH\RX¶OOLQFUHDVH\RXUUDQJHRIPRWLRQRQFH\RXUKLSV JHWPRUHÀH[LEOH7KHQPRYHRQWRWKHFDUGLRH[HUFLVHV 1O`RW]W Start with 20 split jacks (each time you clap your hands in front is one rep), then immediately do 10 squat thrusts. Next, do another 20 split jacks followed by 10 more squat thrusts. You’ll repeat the split jack/squat thrust combo for four total cycles. It’s important to do each exercise as fast as possible. :KHQWKDW¶V¿QLVKHGPRYHRQWRWKHFDUGLRVWUHQJWKH[HUFLVHV QO`RW]ab`S\UbV 6WDUWZLWKRQHZLGHRXWGURSWKHQGURSWRWKHÀRRUDQGGRRQHSXVKXS-XPSEDFNWR\RXUIHHWDQG do two wideout drops followed immediately by two push-ups. Continue with this cycle and keep adding one rep of each exercise. So by the tenth cycle you’ll do 10 wideout drops and 10 push-ups. If the wideout drop is too intense, do a body weight squat instead (stand with your feet wide, arms DFURVVFKHVWDQGVTXDWXSDQGGRZQ ,IDUHJXODUSXVKXSLVWRRGLI¿FXOWSHUIRUPLWZLWK\RXUNQHHV RQWKHJURXQG

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Od]WRW\UW\aO\Wbg $OEHUW(LQVWHLQRQFHVDLGWKDWWKHGH¿QLWLRQRILQVDQLW\LVWRGRWKHVDPHWKLQJRYHUDQGRYHUDQG expect a different result. This is especially true with exercise. People generally do the same boring workouts and expect that one day they’ll wake up with six-pack abs. My clients never perform the same workout twice. After all, they pay me big money to get results fast. So in order to deliver those results I design workout plans that constantly challenge them by increasing the amount of work they do each week. Since phase I is four weeks, you’ll need a progression plan for weeks 2-4. The mobility drills and stretches don’t require a progression, but the H[HUFLVHVGR$IWHU\RXU¿UVWZHHNRI3KDVH,DGKHUHWRWKHIROORZLQJSURJUHVVLRQ E]`Y]cb^`]U`SaaW]\ Week 2: -XPSURSHIRUWKUHHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN PRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP Combo 1 for three sets (instead of the two sets you did in week 1). Week 3: Jump rope for 4 minutes, perform 14 reps of the jumping jack/mountain climber combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 1 for four sets. Week 4: -XPSURSHIRUIRXUPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN PRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP &RPERIRU¿YHVHWV e]`Y]cb ^`]U`SaaW]\ Week 2: -XPSURSHIRUWKUHHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG reps of the squat thrust; perform 11-1 reps of the wideout drop/push-up combo; add one cycle to the sprint/walk interval training (do it for 4 minutes instead of the 3 minutes you did in week 1). Week 3: Jump rope for 4 minutes; perform 12 reps of the split jack and 7 reps of the squat thrust; perform 12-1 reps of the wideout drop/push-up combo; add one cycle to the sprint/walk interval WUDLQLQJGRLWIRUPLQXWHV Week 4: -XPSURSHIRUIRXUPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG reps of the squat thrust; perform 13-1 reps of the wideout drop/push-up combo; add one cycle to the VSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHV ©2010 Chad Waterbury LLC

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E]`Y]cb!^`]U`SaaW]\ Week 2: -XPSURSHIRUWKUHHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN PRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP Combo 2 for three sets (instead of the two sets you did in week 1). Week 3: Jump rope for 4 minutes, perform 14 reps of the jumping jack/mountain climber combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 2 for four sets. Week 4: -XPSURSHIRUIRXUPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN PRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP &RPERIRU¿YHVHWV

e]`Y]cb"^`]U`SaaW]\ Week 2: -XPSURSHIRUWKUHHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG reps of the squat thrust; perform 1-11 reps of the wideout drop/push-up combo; add one cycle to the sprint/walk interval training (do it for 4 minutes instead of the 3 minutes you did in week 1). Week 3: Jump rope for 4 minutes; perform 22 reps of the split jack and 12 reps of the squat thrust; perform 1-12 reps of the wideout drop/push-up combo; add one cycle to the sprint/walk interval WUDLQLQJGRLWIRUPLQXWHV Week 4: -XPSURSHIRUIRXUPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG reps of the squat thrust; perform 1-13 reps of the wideout drop/push-up combo; add one cycle to the VSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHV

^VOaSWbÒW\W\UZ]Ua The following pages contain the training logs and references for each exercise within the Exercise Guide for every workout in phase I. Just print them out and take them to the gym, or have them handy in your home gym. Each circuit is written with numbers and letters. So if you pair two exercises, the ¿UVWLV$DQGWKHVHFRQGLV%,QDQHZFLUFXLWZLWKGLIIHUHQWH[HUFLVHV,XVHWKHQXPEHUZLWK letters. So the strength circuit is 2A, 2B, 2C, 2D for the four exercises. Below each workout log is an area for notes. It’s a good idea to write the weight you use for each exercise in this area so you’ll have that information when you repeat the workout. ©2010 Chad Waterbury LLC

^VOaSWbÒW\W\UZ]UeSSY WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack (pg. 34) 1B Mountain climber (pg. 41) Strength (use 10RM) $2QHDUPURZSJ 2B One-arm shoulder press (pg. 17) 2C Split squat (pg. 23) '3ODQNSJ Cardio Strength Combo 1 (power clean/push press) (pg. 30) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV

Time 3 minutes 30 sec. w/each foot

Sets Sets Sets 2

Reps

10 10 Reps 10 ZHDFKOHJ Reps/Time AMAP AMAP AMAP 30 sec. Reps 20

Rest 0 0 0 0 Rest 0 0 Rest 30 sec. 30 sec. 30 sec. 30 sec. Rest VHF

Time 20 sec. (each stretch)

1RWHV

WORKOUT 2 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack (pg. 34) 1B Squat thrust (pg. 27) Cardio Strength $:LGHRXWGURSSJ 2B Push-up (pg. 12) Cardio II Sprint for 30 sec./walk for 30 sec. Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets 10 10

1RWHV


Reps

10 10 Reps 10 Reps Time 3 minutes Time 20 sec. (each stretch)

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

^VOaSWbÒW\W\UZ]UeSSY WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Mountain climber Strength (use 10RM) 2A Upright row w/ext rotation (pg. 7) %3ODQNWULFHSVH[WHQVLRQSJ 2C Romanian deadlift (pg. 22) 2D Side plank (pg. 40) Cardio Strength Combo 2 (squat thrust/power clean/ push press) (pg. 30) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 2

Reps




1RWHV

WORKOUT 4 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Squat thrust Cardio Strength 2A Wideout drop 2B Push-up Cardio II 6SULQWIRUVHFZDONIRUVHF Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets 4 4 Sets 10 10

1RWHV


Reps

10 10 Reps 20 10 Reps Time 3 minutes Time 20 sec. (each stretch)


^VOaSWbÒW\W\UZ]UeSSY WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Mountain climber Strength (use 10RM) 2A One-arm row 2B One-arm shoulder press 2C Split squat 2D Plank Cardio Strength Combo 1 (power clean/push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV

Time PLQXWHV 30 sec. w/each foot

Sets Sets Sets 3

Reps

10 10 Reps 12 ZHDFKOHJ Reps/Time AMAP AMAP AMAP 30 sec. Reps 20 Time 20 sec. (each stretch)

Rest 0 0 0 0 Rest 0 0 Rest VHF VHF VHF VHF Rest VHF

1RWHV

WORKOUT 2 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Squat thrust Cardio Strength 2A Wideout drop 2B Push-up Cardio II Sprint for 30 sec./walk for 30 sec. Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets 11 11

1RWHV


Reps



^VOaSWbÒW\W\UZ]UeSSY WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Mountain climber Strength (use 10RM) 2A Upright row w/external rotation 2B Plank triceps extension 2C Romanian deadlift 2D Side plank Cardio Strength Combo 2 (squat thrust/power clean/ push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 3

Reps




1RWHV



Sets 4 4 Sets 11 11

1RWHV


Reps



^VOaSWbÒW\W\UZ]UeSSY! WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Mountain climber Strength (use 10RM) 2A One-arm row 2B One-arm shoulder press 2C Split squat 2D Plank Cardio Strength Combo 1 Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 4

Reps

10 10 Reps 14 14 (7 w/each leg) Reps/Time AMAP AMAP AMAP 30 sec. Reps 20 Time 20 sec. (each stretch)


1RWHV



Sets Sets 12 12

1RWHV


Reps

10 10 Reps 12 7 Reps Time PLQXWHV Time 20 sec. (each stretch)


^VOaSWbÒW\W\UZ]UeSSY! WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Mountain climber Strength (use 10RM) 2A Upright row w/external rotation 2B Plank triceps extension 2C Romanian deadlift 2D Side plank Cardio Strength Combo 2 (squat thrust/power clean/ push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 4

Reps

10 10 Reps 14 14 (7 w/each leg) Reps/Time AMAP AMAP AMAP 30 sec. Reps 20



1RWHV



Sets 4 4 Sets 12 12

1RWHV


Reps



^VOaSWbÒW\W\UZ]UeSSY" WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Mountain climber Strength (use 10RM) 2A One-arm row 2B One-arm shoulder press 2C Split squat 2D Plank Cardio Strength Combo 1 Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Reps

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

Sets Sets Sets


1RWHV



Sets Sets 13 13

Reps

10 10 Reps 13 Reps Time PLQXWHV Time 20 sec. (each stretch)

1RWHV



^VOaSWbÒW\W\UZ]UeSSY" WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Mountain climber Strength (use 10RM) 2A Upright row w/external rotation 2B Plank triceps extension 2C Romanian deadlift 2D Side plank Cardio Strength Combo 2 (squat thrusr/power clean/ push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Reps

10 10 Reps ZHDFKOHJ Reps/Time AMAP AMAP AMAP 30 sec. Reps 20

Sets Sets Sets



1RWHV



Sets 4 4 Sets 13 13

Reps


1RWHV



^VOaS7W bÒW\W\U eSSYa#&


^VOaSW7e]`Y]cb[]\ROg ^`S^[]PWZWbg -XPSURSHPLQ*ROIEDOOIRRWUROOV&DWFDPHOUHSV:DOOVTXDWUHSV

QO`RW] Jumping jack

Squat thrust

Mountain climber No rest

1RUHVWUHSHDW F\FOHPRUHWLPHV (5 cycles total)

No rest

UHSVZLWKHDFKOHJ

UHSV

10 reps

ab`S\UbVVWDUWZLWKD50DQGFRQWLQXHZLWKWKDWZHLJKWIRUDOOVHWV Bent-over row

Front squat

Push press

Rest 30s

Rest 30s

AMAP

AMAP

Rest 30s

AMAP

Single-leg plank


Hold 30s (each side)



UHSVWKHHQWLUHVHTXHQFHLVRQHUHS



^VOaSW7e]`Y]cbSf^ZO\ObW]\ >`S^;]PWZWbg 6WDUWZLWK¿YHPLQXWHVRIURSHMXPSLQJ$WWKLVSRLQW\RXVKRXOGEHJHWWLQJSUHWW\JRRGDWMXPSLQJ rope. You’re going to keep adding time to the rope jumping each week because it’s an excellent way to quickly get your body into fat-burning mode. Follow it up with the mobility drills. Then move on to the Cardio portion of the workout. 1O`RW] 6WDUWZLWKMXPSLQJMDFNVDQGZLWKRXWUHVWLQJGR¿YHVTXDWWKUXVWVWKHQLPPHGLDWHO\GURSWRWKH ÀRRUDQGSHUIRUPPRXQWDLQFOLPEHUV¿YHZLWKHDFKOHJ -XPSEDFNWR\RXUIHHWDQGGRDQRWKHU MXPSLQJMDFNVIROORZHG¿YHVTXDWWKUXVWVIROORZHGE\PRUHPRXQWDLQFOLPEHUV

^VOaSW7e]`Y]cb bcSaROg ^`S^[]PWZWbg -XPSURSHPLQ*ROIEDOOIRRWUROOV&DWFDPHOUHSV:DOOVTXDWUHSV

QO`RW]7 Split jack

Squat thrust with jump

1RUHVWUHSHDWF\FOH more times (5 total cycles)

No rest

10 reps

UHSV

QO`RW]ab`S\UbV For the following wideout drop/judo push-up pairing you’ll start with 10 reps of each and work your way down to RQHUHSRIHDFKVHWVRIUHSV Wideout drop

Judo push-up 1RUHVWUHSHDWF\FOHPRUH WLPHVWRWDOF\FOHV GURSSLQJ DUHSZLWKHDFKVHW

No rest

10-1 reps

10-1 reps

QO`RW]77 Sprint at top speed for 30s, then walk for 30s. Repeat the sprint/walk cycle six more times (7 total) for a total of 7 minutes’ worth of work. AB@3B163A +LSÀH[RUVKROGV &DOIKROGV &KHVWKROGV 7VSLQHKROGV


^VOaSW7e]`Y]cb Sf^ZO\ObW]\ >`S^;]PWZWbg 6WDUWZLWK¿YHPLQXWHVRIURSHMXPSLQJ7KHQSHUIRUPWKHPRELOLW\H[HUFLVHV1RZ\RX¶UHUHDG\WR PRYHRQWRWKH¿UVWFDUGLRH[HUFLVHV 1O`RW]W 6WDUWZLWKVSOLWMDFNVHDFKWLPH\RXFODS\RXUKDQGVLQIURQWLVRQHUHS WKHQLPPHGLDWHO\GR¿YH squat thrusts with a jump. You’ll quickly realize that adding a jump to the squat thrust makes it much PRUHFKDOOHQJLQJ%HVXUHWRUHDFK\RXUDUPVRYHUKHDGZKHQ\RXMXPS$IWHU¿QLVKLQJ¿YHVTXDW WKUXVWVZLWKDMXPSGRDQRWKHUVSOLWMDFNVIROORZHGE\¿YHPRUHVTXDWWKUXVWVZLWKDMXPS

^VOaSW7e]`Y]cb!bVcàROg ^`S^[]PWZWbg -XPSURSHPLQ*ROIEDOOIRRWUROOV&DWFDPHOUHSV:DOOVTXDWUHSV

QO`RW] Jumping jack

Squat thrust

Mountain climber No rest


No rest

UHSVZLWKHDFKOHJ

UHSV

10 reps

ab`S\UbVVWDUWZLWKD50DQGFRQWLQXHZLWKWKDWZHLJKWIRUDOOVHWV Upright row with external rotation

Dip

Deadlift

Side plank Rest 30s

Rest 30s

AMAP

AMAP


Rest 30s

AMAP




UHSVWKHHQWLUHVHTXHQFHLVRQHUHS



^VOaSW7e]`Y]cb!Sf^ZO\ObW]\ >`S^;]PWZWbg 6WDUWZLWK¿YHPLQXWHVRIURSHMXPSLQJDQGIROORZLWXSZLWKWKHPRELOLW\GULOOV7KHQPRYHRQWRWKH Cardio portion of the workout. 1O`RW] 6WDUWZLWKMXPSLQJMDFNVDQGZLWKRXWUHVWLQJGR¿YHVTXDWWKUXVWVWKHQLPPHGLDWHO\GURSWRWKH ÀRRUDQGSHUIRUPPRXQWDLQFOLPEHUV¿YHZLWKHDFKOHJ -XPSEDFNWR\RXUIHHWDQGGRDQRWKHU MXPSLQJMDFNVIROORZHG¿YHVTXDWWKUXVWVIROORZHGE\PRUHPRXQWDLQFOLPEHUV

^VOaSW7e]`Y]cb"aObc`ROg ^`S^[]PWZWbg -XPSURSHPLQ*ROIEDOOIRRWUROOV&DWFDPHOUHSV:DOOVTXDWUHSV

QO`RW]7 Split jack


1RUHVWUHSHDWF\FOH PRUHWLPHVWRWDOF\FOHV

No rest

20 reps

10 reps

QO`RW]ab`S\UbV For the following wideout drop/judo push-up pairing you’ll start with one rep of each and work your way up to UHSVRIHDFKVHWVRIUHSV Wideout drop

Judo push-up 1RUHVWUHSHDWF\FOHPRUH WLPHVWRWDOF\FOHV DGGLQJD UHSZLWKHDFKVHW

No rest

1-10 reps

1-10 reps

QO`RW]77 6SULQWDWWRSVSHHGIRUVWKHQZDONIRUV5HSHDWWKHVSULQWZDONF\FOHVL[PRUHWLPHVWRWDO IRU a total of 7 minutes’ worth of work. AB@3B163A +LSÀH[RUVKROGV &DOIKROGV &KHVWKROGV 7VSLQHKROGV


^VOaSW7e]`Y]cb"Sf^ZO\ObW]\ >`S^;]PWZWbg 6WDUWZLWK¿YHPLQXWHVRIURSHMXPSLQJ7KHQSHUIRUPWKHPRELOLW\H[HUFLVHV1RZ\RX¶UHUHDG\WR PRYHRQWRWKH¿UVWFDUGLRH[HUFLVHV 1O`RW]W Start with 20 split jacks (each time you clap your hands in front is one rep), then immediately do 10 VTXDWWKUXVWVZLWKDMXPS%HVXUHWRUHDFK\RXUDUPVRYHUKHDGZKHQ\RXMXPS$IWHU¿QLVKLQJ squat thrusts with a jump, do another 20 split jacks followed by 10 more squat thrusts with a jump.

^VOaSW7^`]U`SaaW]\

^VOaS77>@=5@3AA7=< $IWHU\RXU¿UVWZHHNRI3KDVH,,WKH¿IWKZHHNRIWKHSURJUDP DGKHUHWRWKHIROORZLQJSURJUHVVLRQ

E]`Y]cb^`]U`SaaW]\ Week 6: -XPSURSHIRU¿YHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN UHSVRIWKHVTXDWWKUXVWDQGUHSVRIWKHPRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFK exercise in the Strength circuit; perform Combo 3 for three sets (instead of the two sets you did in ZHHN Week 7: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHMXPSLQJMDFNUHSVRIWKHVTXDWWKUXVW and 12 reps of the mountain climber combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 3 for four sets. Week 8: -XPSURSHIRUVL[PLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN UHSVRIWKHVTXDWWKUXVWDQGUHSVRIWKHPRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFK H[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRU¿YHVHWV

e]`Y]cb ^`]U`SaaW]\ Week 6: -XPSURSHIRU¿YHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG reps of the squat thrust with jump; perform 11-1 reps of the wideout drop/judo push-up combo; add RQHF\FOHWRWKHVSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHVLQVWHDGRIWKHPLQXWHV\RXGLGLQ ZHHN Week 7: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNDQGUHSVRIWKHVTXDWWKUXVWZLWK jump; perform 12-1 reps of the wideout drop/judo push-up combo; add one cycle to the sprint/walk interval training (do it for 9 minutes). Week 8: -XPSURSHIRUVL[PLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG reps of the squat thrust with jump; perform 13-1 reps of the wideout drop/judo push-up combo; add one cycle to the sprint/walk interval training (do it for 10 minutes).


^VOaSWW^`]U`SaaW]\

E]`Y]cb!^`]U`SaaW]\ Week 6: -XPSURSHIRU¿YHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN UHSVRIWKHVTXDWWKUXVWDQGUHSVRIWKHPRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFK exercise in the Strength circuit; perform Combo 4 for three sets (instead of the two sets you did in ZHHN Week 7: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHMXPSLQJMDFNUHSVRIWKHVTXDWWKUXVW and 14 reps of the mountain climber combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 4 for four sets. Week 8: -XPSURSHIRUVL[PLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN UHSVRIWKHVTXDWWKUXVWDQGUHSVRIWKHPRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFK H[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRU¿YHVHWV

e]`Y]cb"^`]U`SaaW]\ Week 6: -XPSURSHIRU¿YHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG reps of the squat thrust with jump; perform 1-11 reps of the wideout drop/judo push-up combo; add RQHF\FOHWRWKHVSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHVLQVWHDGRIWKHPLQXWHV\RXGLGLQ ZHHN Week 7: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNDQGUHSVRIWKHVTXDWWKUXVW with jump; perform 1-12 reps of the wideout drop/judo push-up combo; add one cycle to the sprint/ walk interval training (do it for 9 minutes). Week 8: -XPSURSHIRUVL[PLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG reps of the squat thrust with jump; perform 1-13 reps of the wideout drop/judo push-up combo; add one cycle to the sprint/walk interval training (do it for 10 minutes).


^VOaSW7bÒW\W\UZ]UeSSY# WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust 1C Mountain climber Strength (use 8RM) $%HQWRYHUURZSJ %3XVKSUHVVSJ &)URQWVTXDWSJ 2D Single-leg plank (pg. 37) Cardio Strength Combo 3 (squat thrust/core row/push press) (pg. 31) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 2

Reps


Rest 0 0 0 0 Rest 0 0 0 Rest 30 sec. 30 sec. 30 sec. 30 sec. Rest VHF


1RWHV

WORKOUT 2 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Squat thrust w/jump (pg. 27) Cardio Strength 2A Wideout drop 2B Judo push-up (pg. 13) Cardio II Sprint for 30 sec./walk for 30 sec. Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets 10 10

1RWHV


Reps



^VOaS7WbÒW\W\UZ]UeSSY# WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust 1C Mountain climber Strength (use 8RM) $'LSSJ 2B Upright row w/external rotation 2C Deadlift (pg. 20) 2D Side plank Cardio Strength Combo 4 (squat thrust/core row/shoulder press) (pg. 31) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 2

Reps

10 10 Reps 10 ZHDFKOHJ Reps/Time AMAP AMAP AMAP 40 sec. Reps



1RWHV

WORKOUT 4 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Squat thrust w/jump Cardio Strength 2A Wideout drop 2B Judo push-up Cardio II 6SULQWIRUVHFZDONIRUVHF Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets 4 4 Sets 10 10

1RWHV


Reps



^VOaSW7bÒW\W\UZ]UeSSY$ WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust 1C Mountain climber Strength (use 8RM) 2A Bent-over row 2B Push press 2C Front squat 2D Single-leg plank Cardio Strength Combo 3 (squat thrust/core row/push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 3

Reps

10 10 Reps 12 ZHDFKOHJ Reps/Time AMAP AMAP AMAP 30 sec. Reps 20 Time 20 sec. (each stretch)

Rest 0 0 0 0 Rest 0 0 0 Rest VHF VHF VHF VHF Rest VHF

1RWHV

WORKOUT 2 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Squat thrust w/jump Cardio Strength 2A Wideout drop 2B Judo push-up Cardio II Sprint for 30 sec./walk for 30 sec. Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets 11 11

1RWHV


Reps

10 10 Reps 11 Reps Time PLQXWHV Time 20 sec. (each stretch)


^VOaSW7bÒW\W\UZ]UeSSY$ WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust 1C Mountain climber Strength (use 8RM) 2A Dip 2B Upright row w/external rotation 2C Deadlift 2D Side plank Cardio Strength Combo 4 (squat thrust/core row/shoulder press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 3

Reps

10 10 Reps 12 ZHDFKOHJ Reps/Time AMAP AMAP AMAP 40 sec. Reps Time 20 sec. (each stretch)


1RWHV



Sets 4 4 Sets 11 11

1RWHV


Reps



^VOaSW7bÒW\W\UZ]UeSSY% WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust 1C Mountain climber Strength (use 8RM) 2A Bent-over row 2B Push press 2C Front squat 2D Single-leg plank Cardio Strength Combo 3 (squat thrust/core row/push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 4

Reps

10 10 Reps 14 7 14 (7 w/each leg) Reps/Time AMAP AMAP AMAP 30 sec. Reps 20 Time 20 sec. (each stretch)


1RWHV



Sets Sets 12 12

1RWHV


Reps



^VOaSW7bÒW\W\UZ]UeSSY% WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust 1C Mountain climber Strength (use 8RM) 2A Dip 2B Upright row w/external rotation 2C Deadlift 2D Side plank Cardio Strength Combo 4 (squat thrust/core row/shoulder press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 4

Reps

10 10 Reps 14 7 14 (7 w/each leg) Reps/Time AMAP AMAP AMAP 40 sec. Reps Time 20 sec. (each stretch)


1RWHV



Sets 4 4 Sets 12 12

1RWHV


Reps



^VOaSW7bÒW\W\UZ]UeSSY& WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust 1C Mountain climber Strength (use 8RM) 2A Bent-over row 2B Push press 2C Front squat 2D Single-leg plank Cardio Strength Combo 3 (squat thrust/core row/push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Reps

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

Sets Sets Sets


1RWHV



Sets Sets 13 13

Reps


1RWHV



^VOaSW7bÒW\W\UZ]UeSSY& WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust 1C Mountain climber Strength (use 8RM) 2A Dip 2B Upright row w/external rotation 2C Deadlift 2D Side plank Cardio Strength Combo 4 (squat thrust/core row/shoulder press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Reps

10 10 Reps ZHDFKOHJ Reps/Time AMAP AMAP AMAP 40 sec. Reps Time 20 sec. (each stretch)

Sets Sets Sets


1RWHV



Sets 4 4 Sets 13 13

Reps


1RWHV



^VOaS77W bÒW\W\U eSSYa'


^VOaSWW7e]`Y]cb[]\ROg ^`S^[]PWZWbg Jump rope 7 min.


Cat/camel 10 reps

Wall squat 10 reps

QO`RW] Jumping jack

Squat thrust/mountain climber/jump combo


No rest

10 reps

20 reps

ab`S\UbVVWDUWZLWKD50DQGFRQWLQXHZLWKWKDWZHLJKWIRUDOOVHWV Chin-up

Swing One-arm row Rest 30s

Rest 30s

AMAP

AMAP

Rest 30s

AMAP

Single-arm plank



QO`RW]ab`S\UbV &RPER


10 reps



^VOaSW77e]`Y]cbSf^ZO\ObW]\ >`S^;]PWZWbg Start with seven minutes of rope jumping. Follow it up with the mobility drills, and then move on to the Cardio portion of the workout. 1O`RW] Start with 20 jumping jacks, and without resting do 10 reps of the squat thrust/mountain climber/jump FRPER+HUH¶VDUHIUHVKHURIKRZWKDWFRPERLVGRQHIURPVWDQGLQJSODFH\RXUKDQGVRQWKHJURXQG between your feet, jump your feet back so your body is straight, then quickly switch your feet by pulling your left knee up to your chest followed by your right knee (after you extend your left leg back), then jump and reach overhead. That’s one rep. Repeat the jumping jack and squat thrust/mountain FOLPEHUMXPSFRPERIRU¿YHWRWDOF\FOHV,W¶VLPSRUWDQWWRGRHDFKH[HUFLVHDVIDVWDVSRVVLEOH:KHQ WKDW¶V¿QLVKHGPRYHRQWRWKHVWUHQJWKH[HUFLVHV ab`S\UbV In this last phase of training you’ll use the heaviest weights so far. Start with a weight you can lift DURXQGVL[WLPHVIRUWKH¿UVWVHW8VHWKDWVDPHZHLJKWHDFKWLPH\RXUHSHDWWKHH[HUFLVH6WDUWZLWK six reps of the chin-up, rest 30 seconds, do six swings, rest 30 seconds, perform six one-arm rows with each arm (don’t rest between arms), rest 30 seconds, hold the single-arm plank position for 30 VHFRQGVZLWKHDFKDUPXSVHFRQGVWRWDODJDLQGRQ¶WUHVWEHWZHHQVLGHV 7KHQUHVWVHFRQGV DQGUHSHDWWKHFLUFXLW¿YHPRUHWLPHVIRUVL[WRWDOFLUFXLWV If you’re not strong enough to do a chin-up you have a few options. First, you can rest your feet on a chair or bench in front of you to reduce your body weight. The second option is to do a lat pulldown instead. If you do the lat pulldown, use a shoulder width grip with your palms up. If you can do more than six chin-ups, hold a dumbbell between your feet or use a chin/dip belt that puts your body weight DWDVL[UHSHWLWLRQPD[LPXP50 If you don’t have a kettlebell for the swing, use a dumbbell instead. Hold it with both hands at one end and swing it. $IWHU¿QLVKLQJVL[FLUFXLWVPRYHRQWRWKHFDUGLRVWUHQJWKH[HUFLVH 1O`RW]ab`S\UbV For this workout you’ll combine a squat thrust, core row, power clean, and reverse lunge. Since you’ll perform 10 reps in a row, the weight must be light. In fact, it’s better to err on the lighter side with this exercise so you can lift with plenty of speed to burn more fat. The pics show dumbbells but you can use kettlebells if you’re comfortable doing the core row with them. If you’re unsure of your strength, XVHGXPEEHOOVVLQFHWKHFRUHURZSRUWLRQLVHDVLHUZLWKWKHP2QFH\RX¿QLVKUHSVUHVWIRURQH minute and repeat another set of 10 reps. Move on to the stretches. Ab`SbQVSa 6WDUWZLWKWKHKLSÀH[RUVVWUHWFKDQGKROGHDFKVLGHIRUVHFRQGVDWDSRVLWLRQZKHUH\RXIHHOD 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.


^VOaSW77e]`Y]cb bcSaROg ^`S^[]PWZWbg Jump rope 7 min.


Cat/camel 10 reps

Wall squat 10 reps

QO`RW]7 Split jack

Jumping jack

No rest

20 reps


1RUHVWUHSHDW F\FOHPRUHWLPHV (5 total cycles)

No rest

20 reps

UHSV

QO`RW]ab`S\UbV For the following wideout drop/swiss ball push-up pairing you’ll start with 10 reps of each and work your way GRZQWRRQHUHSRIHDFKVHWVRIUHSV Wideout drop Swiss ball push-up


No rest

10-1 reps

10-1 reps

QO`RW]77 Sprint at top speed for 30s, then walk for 30s. Repeat the sprint/walk cycle 10 more times (11 total) for a total of 11 minutes’ worth of work. AB@3B163A +LSÀH[RUVKROGV &DOIKROGV &KHVWKROGV 7VSLQHKROGV


^VOaSW77e]`Y]cb Sf^ZO\ObW]\ >`S^;]PWZWbg Start with seven minutes of rope jumping. Then, perform the mobility exercises. Now you’re ready to PRYHRQWRWKH¿UVWFDUGLRH[HUFLVHV 1O`RW]W Start with 20 split jacks (each time you clap your hands in front is one rep), then do 20 jumping jacks, WKHQLPPHGLDWHO\GR¿YHVTXDWWKUXVWVZLWKDMXPS$IWHU¿QLVKLQJ¿YHVTXDWWKUXVWVZLWKDMXPSGR DQRWKHUVSOLWMDFNVIROORZHGE\MXPSLQJMDFNVIROORZHGE\¿YHPRUHVTXDWWKUXVWVZLWKDMXPS

^VOaSWW7e]`Y]cb!bVcàROg ^`S^[]PWZWbg Jump rope 7 min.


Cat/camel 10 reps

Wall squat 10 reps

QO`RW] Jumping jack

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


No rest

UHSV

20 reps

ab`S\UbVVWDUWZLWKD50DQGFRQWLQXHZLWKWKDWZHLJKWIRUDOOVHWV Upright row with external rotation

Reverse lunge

Pull-up

Rest 30s

AMAP

Rest 30s

AMAP (each leg)

Rest 30s

AMAP

Hand walkout on knees


AMAP

QO`RW]ab`S\UbV &RPER

10 reps




^VOaSW77e]`Y]cb!Sf^ZO\ObW]\ >`S^;]PWZWbg Start with seven minutes of rope jumping. Follow it up with the mobility drills, and then move on to the Cardio portion of the workout. 1O`RW] 6WDUWZLWKMXPSLQJMDFNVDQGZLWKRXWUHVWLQJGR¿YHUHSVRIWKHVTXDWWKUXVWSXVKXSPRXQWDLQ FOLPEHUMXPSFRPER+HUH¶VKRZWKDWFRPERLVGRQHIURPVWDQGLQJSODFH\RXUKDQGVRQWKHJURXQG between your feet, jump your feet back so your body is straight and perform one push-up, then quickly switch your feet by pulling your left knee up to your chest followed by your right knee (after you extend your left leg back), then jump and reach overhead. That’s one rep. Repeat the jumping jack DQGVTXDWWKUXVWSXVKXSPRXQWDLQFOLPEHUMXPSFRPERIRU¿YHWRWDOF\FOHV,W¶VLPSRUWDQWWRGRHDFK H[HUFLVHDVIDVWDVSRVVLEOH:KHQWKDW¶V¿QLVKHGPRYHRQWRWKHVWUHQJWKH[HUFLVHV ab`S\UbV Start with six pull-ups. If you’re not strong enough to do six, place your feet on a chair or bench in front of you. If a lat pulldown is available do it with a wider-than-shoulder-width grip with your palms down (overhand grip). If you can do more than six pull-ups, hold a dumbbell between your feet or ZHDUDFKLQGLSEHOWZLWKZHLJKWVVR\RXUERG\ZHLJKWLVDVL[UHSHWLWLRQPD[LPXP50 $IWHUGRing six pull-ups, rest 30 seconds, then do six reverse lunges with each leg (alternate legs with each rep), rest 30 seconds and do six reps of the upright row with external rotation, rest 30 seconds, next GRWKHKDQGZDONRXWIRUDVPDQ\UHSVDVSRVVLEOH,¶PQRWZRUULHGDERXWDWUXH50ZLWKWKHKDQG ZDONRXWVLQFHLW¶VDERG\ZHLJKWH[HUFLVH-XVWNHHSLQPLQGWKDWLI\RXFDQGRVLJQL¿FDQWO\PRUHWKDQ six reps with your knees down you should use the more advanced version with your knees up. After WKHKDQGZDONRXWUHVWIRUVHFRQGVDQGUHSHDWWKHHQWLUHFLUFXLW¿YHPRUHWLPHVVL[WRWDOFLUFXLWV 5HPHPEHU\RX¶OOSHUIRUPIHZHUUHSVHDFKWLPH\RXUHSHDWDQH[HUFLVHGXHWRIDWLJXH$IWHU¿QLVKLQJ six circuits, move on to the cardio strength exercise. 1O`RW]ab`S\UbV For this workout you’ll combine a squat thrust, core row, power clean, push press, and reverse lunge. Since you’ll perform 10 reps in a row, the weight must be light. It’s better to err on the lighter side with this exercise so you can lift with plenty of speed - that’s important for burning fat. The pics show dumbbells but kettlebells will work, too. If you’re unsure of your strength, use dumbbells since the FRUHURZLVHDVLHUZLWKWKHP2QFH\RX¿QLVKUHSVUHVWIRURQHPLQXWHDQGUHSHDWDQRWKHUVHWRI 10 reps. Move on to the stretches. Ab`SbQVSa 6WDUWZLWKWKHKLSÀH[RUVVWUHWFKDQGKROGHDFKVLGHIRUVHFRQGVDWDSRVLWLRQZKHUH\RXIHHOD 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.


^VOaSW77e]`Y]cb"aObc`ROg ^`S^[]PWZWbg Jump rope 7 min.


Cat/camel 10 reps

Wall squat 10 reps

QO`RW]7 Split jack

Jumping jack

No rest

10 reps


No rest

10 reps

1RUHVWUHSHDW F\FOHPRUHWLPHV (5 total cycles)

10 reps

QO`RW]ab`S\UbV For the following wideout drop/swiss ball push-up pairing you’ll start with one rep of each and work your way XSWRUHSVRIHDFKVHWVRIUHSV Wideout drop Swiss ball push-up


No rest

1-10 reps

1-10 reps

QO`RW]77 6SULQWDWWRSVSHHGIRUVWKHQZDONIRUV5HSHDWWKHVSULQWZDONF\FOHPRUHWLPHVWRWDO for a total of 11 minutes’ worth of work. AB@3B163A +LSÀH[RUVKROGV &DOIKROGV &KHVWKROGV 7VSLQHKROGV


^VOaSW77e]`Y]cb"Sf^ZO\ObW]\ >`S^;]PWZWbg Start with seven minutes of rope jumping. Then, perform the mobility exercises. Now you’re ready to PRYHRQWRWKH¿UVWFDUGLRH[HUFLVHV 1O`RW]W Start with 10 split jacks (each time you clap your hands in front is one rep), then do 10 jumping jacks, WKHQLPPHGLDWHO\GR¿YHVTXDWWKUXVWVZLWKDMXPS

^VOaSW77^`]U`SaaW]\

^VOaS777>@=5@3AA7=< $IWHU\RXU¿UVWZHHNRI3KDVH,,,WKHQLQWKZHHNRIWKHSURJUDP DGKHUHWRWKHIROORZLQJSURJUHVVLRQ

E]`Y]cb^`]U`SaaW]\ Week 10: -XPSURSHIRUVHYHQPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJ MDFNDQGUHSVRIWKHVTXDWWKUXVWPRXQWDLQFOLPEHUMXPSFRPERUHVWVHFRQGVEHWZHHQHDFK H[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRUWKUHHVHWVLQVWHDGRIWKHWZRVHWV\RXGLGLQ week 9). Week 11: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHMXPSLQJMDFNDQGUHSVRIWKHVTXDW thrust/mountain climber/jump combo; rest 20 seconds between each exercise in the Strength circuit; SHUIRUP&RPERIRUIRXUVHWV Week 12: -XPSURSHIRUHLJKWPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJ MDFNDQGUHSVRIWKHVTXDWWKUXVWPRXQWDLQFOLPEHUMXPSFRPERUHVWVHFRQGVEHWZHHQHDFK H[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRU¿YHVHWV

e]`Y]cb ^`]U`SaaW]\ Week 10: -XPSURSHIRUVHYHQPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFN UHSVRIWKHMXPSLQJMDFNDQGUHSVRIWKHVTXDWWKUXVWZLWKMXPSSHUIRUPUHSVRIWKHZLGHRXW drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 12 minutes instead of the 11 minutes you did in week 9). Week 11: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNUHSVRIWKHMXPSLQJMDFNDQG 7 reps of the squat thrust with jump; perform 12-1 reps of the wideout drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 13 minutes). Week 12: -XPSURSHIRUHLJKWPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFN UHSVRIWKHMXPSLQJMDFNDQGUHSVRIWKHVTXDWWKUXVWZLWKMXPSSHUIRUPUHSVRIWKHZLGHRXW drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 14 minutes).


^VOaSW7W^`]U`SaaW]\

E]`Y]cb!^`]U`SaaW]\ Week 10: -XPSURSHIRUVHYHQPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN DQGUHSVRIWKHVTXDWWKUXVWSXVKXSPRXQWDLQFOLPEHUMXPSFRPERUHVWVHFRQGVEHWZHHQHDFK H[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRUWKUHHVHWVLQVWHDGRIWKHWZRVHWV\RXGLGLQ week 9). Week 11: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHMXPSLQJMDFNDQGUHSVRIWKHVTXDW thrust/push-up/mountain climber/jump combo; rest 20 seconds between each exercise in the Strength FLUFXLWSHUIRUP&RPERIRUIRXUVHWV Week 12: -XPSURSHIRUHLJKWPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHMXPSLQJMDFN DQGUHSVRIWKHVTXDWWKUXVWSXVKXSPRXQWDLQFOLPEHUMXPSFRPERUHVWVHFRQGVEHWZHHQHDFK H[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRU¿YHVHWV

e]`Y]cb"^`]U`SaaW]\ Week 10: -XPSURSHIRUVHYHQPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFN reps of the jumping jack, and 11 reps of the squat thrust with jump; perform 1-11 reps of the wideout drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 12 minutes instead of the 11 minutes you did in week 9). Week 11: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNUHSVRIWKHMXPSLQJMDFN and 12 reps of the squat thrust with jump; perform 1-12 reps of the wideout drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 13 minutes). Week 12: -XPSURSHIRUHLJKWPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFN reps of the jumping jack, and 13 reps of the squat thrust with jump; perform 1-12 reps of the wideout drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 14 minutes).


^VOaSW77bÒW\W\UZ]UeSSY' WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust/mountain climber/jump combo Strength (use 6RM) 2A Chin-up (pg. 10) 2B Swing (pg. 33) 2C One-arm row '6LQJOHDUPSODQNSJ Cardio Strength &RPERVTXDWWKUXVWFRUHURZUHYHUVHOXQJH (pg. 32) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 2

Reps

10 10 Reps 20 10 Reps/Time AMAP AMAP AMAP 30 sec. Reps 10



1RWHV

WORKOUT 2 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Jumping jack 1C Squat thrust w/jump Cardio Strength 2A Wideout drop 2B Swiss ball push-up (pg. 14) Cardio II Sprint for 30 sec./walk for 30 sec. Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets 10 10

1RWHV


Reps


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

^VOaSW77bÒW\W\UZ]UeSSY' WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust/push-up/mountain climber/jump combo Strength (use 6RM) $3XOOXSSJ 2B Reverse lunge (pg. 21) 2C Upright row w/external rotation 2D Hand walkout (pg. 39) Cardio Strength &RPERVTXDWWKUXVWFRUHURZSXVKSUHVV reverse lunge) (pg. 32) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Reps

Sets

10 10 Reps 20

Rest 0 0 0 0 Rest 0 0

Sets Sets 2

Reps AMAP AMAP AMAP AMAP Reps 10

Rest 30 sec. 30 sec. 30 sec. 30 sec. Rest VHF


1RWHV

WORKOUT 4 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Jumping jack 1C Squat thrust w/jump Cardio Strength 2A Wideout drop 2B Swiss ball push-up Cardio II 6SULQWIRUVHFZDONIRUVHF Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets 10 10

1RWHV


Reps

10 10 Reps 10 10 10 Reps Time 11 minutes Time 20 sec. (each stretch)


^VOaSW77bÒW\W\UZ]UeSSY WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust/mountain climber/jump combo Strength (use 6RM) 2A Chin-up 2B Swing 2C One-arm row 2D Single-arm plank Cardio Strength &RPERVTXDWWKUXVWFRUHURZUHYHUVHOXQJH Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets Sets 3

Reps

10 10 Reps 21 11 Reps/Time AMAP AMAP AMAP 30 sec. Reps 10 Time 20 sec. (each stretch)


1RWHV

WORKOUT 2 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Jumping jack 1C Squat thrust w/jump Cardio Strength 2A Wideout drop 2B Swiss ball push-up Cardio II Sprint for 30 sec./walk for 30 sec. Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets 11 11

1RWHV


Reps



^VOaSW77bÒW\W\UZ]UeSSY WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Jumping jack 1B Squat thrust/push-up/mountain climber/jump combo Strength (use 6RM) 2A Pull-up 2B Reverse lunge 2C Upright row w/external rotation 2D Hand walkout Cardio Strength &RPERVTXDWWKUXVWFRUHURZSXVKSUHVV reverse lunge) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Reps

Sets

10 10 Reps 21

Rest 0 0 0 0 Rest 0 0

Sets Sets 3


Rest VHF VHF VHF VHF Rest VHF


1RWHV



Sets Sets 11 11

1RWHV


Reps





Sets Sets Sets 4

Reps



1RWHV



Sets Sets 12 12

1RWHV


Reps





Reps

Sets

10 10 Reps 22 7

Rest 0 0 0 0 Rest 0 0

Sets Sets 4


Rest 20 sec. 20 sec. 20 sec. 20 sec. Rest VHF


1RWHV



Sets Sets 12 12

1RWHV


Reps





Reps


Sets Sets Sets


1RWHV



Sets Sets 13 13

Reps


1RWHV





Reps

Sets

10 10 Reps 23

Rest 0 0 0 0 Rest 0 0

Sets Sets


Rest VHF VHF VHF VHF Rest VHF


1RWHV



Sets Sets 13 13

Reps


1RWHV



P]\ca

^VOaS7d bÒW\W\U eSSYa!$


P]\cabÒW\W\U I like surprises. I especially like surprises that involve free stuff. When you purchased this program I promised you the most effective 12-week program of your life, and I delivered it. But I want to give \RXHYHQPRUH3KDVH,9$IWHUDOOZKHQHYHUDSURJUDPLV¿QLVKHGPDQ\SHRSOHZRQGHUZKDWWKH\ should do next (assuming they have a little more fat to lose or want to get in even better shape). So I’m giving you another program that you can do for two, three, or four more weeks. By now you should be familiar with the overall structure of the program. Phase IV follows the VDPHEDVLFSURWRFROZLWKIRXUZRUNRXWVSHUZHHN+RZHYHUWKHUHDUHDIHZVOLJKWPRGL¿FDWLRQV7KH difference is that this phase has fewer exercises per workout, but the volume of each exercise is VLJQL¿FDQWO\KLJKHU1RZWKDW\RXUERG\LVFRQGLWLRQHGIRUKLJKUHSDQGKLJKYROXPHWUDLQLQJ\RX¶OO UHDSELJEHQH¿WVVLQFHWKHVHZRUNRXWVZLOOERRVW\RXUPHWDEROLVPWKURXJKWKHURRI 7KHQH[WIRXUSDJHVRXWOLQHWKHZRUNRXWV\RX¶OOGRLQWKLV¿QDOSKDVH$IWHUWKHZRUNRXWVDUH described, the progression plan is laid out, along with the training logs for this section.


^VOaSWde]`Y]cb[]\ROg ^`S^[]PWZWbg Jump rope 9 min.


Cat/camel 10 reps

Wall squat 10 reps

QO`RW] Squat thrust/push-up/mountain climber/jump combo

$IWHUUHSVPRYHRQ WR6WUHQJWKH[HUFLVHVH

30 reps

ab`S\UbV(start with a 4RM and continue with that weight for all sets) Bent-over row

Chin-up

Reverse lunge

Rest 30s

Rest 30s

AMAP (each leg)

AMAP


AMAP

QO`RW]ab`S\UbV Combo i


30 reps



^VOaSWDe]`Y]cb bcSaROg ^`S^[]PWZWbg Jump rope 9 min.


Cat/camel 10 reps

Wall squat 10 reps

QO`RW]7 Split jack

Jumping jack

1RUHVWUHSHDWF\FOHPRUH time (2 total cycles)

No rest

UHSV

UHSV

QO`RW]ab`S\UbV )RUWKHIROORZLQJVTXDWWKUXVWSXVKXSSDLULQJ\RX¶OOVWDUWZLWKUHSVRIHDFKDQGZRUN\RXUZD\GRZQWRRQH UHSRIHDFKVHWVRIUHSV Squat thrust Push-up w/feet on swiss ball


No rest

UHSV

UHSV

QO`RW]77 6SULQWDWWRSVSHHGIRUVWKHQZDONIRUV5HSHDWWKHVSULQWZDONF\FOHPRUHWLPHVWRWDO IRUDWRWDORIPLQXWHV¶ZRUWKRIZRUN AB@3B163A +LSÀH[RUVKROGV &DOIKROGV &KHVWKROGV 7VSLQHKROGV


^VOaSWde]`Y]cb!bVcàROg ^`S^[]PWZWbg Jump rope 9 min.


Wall squat 10 reps

Cat/camel 10 reps

QO`RW] Squat thrust/push-up/mountain climber/jump combo

Jumping jack

No rest, UHSHDWRQFH (2 total cycles)

No rest

UHSV

UHSV

ab`S\UbV(start with a 4RM and continue with that weight for all sets) Reverse lunge

Pull-up

One-arm row Rest 30s

AMAP

Rest 30s

AMAP (each leg)


AMAP (each arm)



20 reps



^VOaSWDe]`Y]cb"aObc`ROg ^`S^[]PWZWbg Jump rope 9 min.


Cat/camel 10 reps

Wall squat 10 reps

QO`RW]7 Squat thrust with jump

Split jack

No rest

20 reps

No rest, UHSHDWPRUHWLPHV (5 total cycles)

20 reps

QO`RW]ab`S\UbV )RUWKHIROORZLQJVTXDWWKUXVWSXVKXSSDLULQJ\RX¶OOVWDUWZLWKUHSVRIHDFKDQGZRUN\RXUZD\GRZQWRRQH UHSRIHDFKVHWVRIUHSV Swing Judo push-up


No rest

UHSV

UHSV

QO`RW]77 6SULQWDWWRSVSHHGIRUVWKHQZDONIRUV5HSHDWWKHVSULQWZDONF\FOHPRUHWLPHVWRWDO IRUDWRWDORIPLQXWHV¶ZRUWKRIZRUN AB@3B163A +LSÀH[RUVKROGV &DOIKROGV &KHVWKROGV 7VSLQHKROGV


^VOaSWD^`]U`SaaW]\

^VOaS7D>@=5@3AA7=< $IWHU\RXU¿UVWZHHNRI3KDVH,9ZHHNRIWKHSURJUDP DGKHUHWRWKHIROORZLQJSURJUHVVLRQ

E]`Y]cb^`]U`SaaW]\ Week 14: -XPSURSHIRUQLQHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVTXDWWKUXVW SXVKXSPRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLW perform Combo 1 for three sets (instead of the two sets you did in week 13). Week 15: Jump rope for 10 minutes; perform 34 reps of the squat thrust/push-up/mountain climber combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 1 for four sets. Week 16: -XPSURSHIRUPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVTXDWWKUXVW SXVKXSPRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLW SHUIRUP&RPERIRU¿YHVHWV

e]`Y]cb ^`]U`SaaW]\ Week 14: -XPSURSHIRUQLQHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG MXPSLQJMDFNSHUIRUPUHSVRIWKHVTXDWWKUXVWSXVKXSFRPERDGGRQHF\FOHWRWKHVSULQWZDON LQWHUYDOWUDLQLQJGRLWIRUPLQXWHVLQVWHDGRIWKHPLQXWHV\RXGLGLQZHHN Week 15: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNDQGMXPSLQJMDFNSHUIRUP reps of the squat thrust/push-up combo; add one cycle to the sprint/walk interval training (do it for 17 minutes). Week 16: -XPSURSHIRUPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVSOLWMDFNDQG MXPSLQJMDFNSHUIRUPUHSVRIWKHVTXDWWKUXVWSXVKXSFRPERDGGRQHF\FOHWRWKHVSULQWZDON LQWHUYDOWUDLQLQJGRLWIRUPLQXWHV


^VOaSWd^`]U`SaaW]\

E]`Y]cb!^`]U`SaaW]\ Week 14: -XPSURSHIRUQLQHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVTXDWWKUXVW SXVKXSPRXQWDLQFOLPEHUMXPSFRPERDQGUHSVRIWKHMXPSLQJMDFNUHVWVHFRQGVEHWZHHQ each exercise in the Strength circuit; perform Combo 3 for three sets (instead of the two sets you did in week 13). Week 15: Jump rope for 10 minutes; perform 27 reps of the squat thrust/push-up/mountain climber/ MXPSFRPERDQGUHSVRIWKHMXPSLQJMDFNUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWK circuit; perform Combo 3 for four sets. Week 16: -XPSURSHIRUPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVTXDWWKUXVW SXVKXSPRXQWDLQFOLPEHUMXPSFRPERDQGUHSVRIWKHMXPSLQJMDFNUHVWVHFRQGVEHWZHHQ HDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRU¿YHVHWV

e]`Y]cb"^`]U`SaaW]\ Week 14: -XPSURSHIRUQLQHPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVTXDWWKUXVWZLWK MXPSUHSVRIWKHVSOLWMDFNSHUIRUPUHSVRIWKHVZLQJMXGRSXVKXSFRPERDGGRQHF\FOHWR WKHVSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHVLQVWHDGRIWKHPLQXWHV\RXGLGLQZHHN Week 15: Jump rope for 10 minutes; perform 22 reps of the squat thrust with jump, 22 reps of the split jack; perform 17-1 reps of the swing/judo push-up combo; add one cycle to the sprint/walk interval training (do it for 17 minutes). Week 16: -XPSURSHIRUPLQXWHVDQGVHFRQGV SHUIRUPUHSVRIWKHVTXDWWKUXVWZLWK MXPSUHSVRIWKHVSOLWMDFNSHUIRUPUHSVRIWKHVZLQJMXGRSXVKXSFRPERDGGRQHF\FOHWR WKHVSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHV .


^VOaSWdbÒW\W\UZ]UeSSY! WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1 Squat thrust/push-up/moutain climber/jump Strength (use 4RM) 2A Bent-over row 2B Reverse lunge 2C Chin-up Cardio Strength Combo 1 (squat thrust/power clean/push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets 1 Sets 10 10 10 Sets 2

Reps

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

Rest 0 0 0 0 Rest 0 Rest 30 sec. 30 sec. 30 sec. Rest VHF

1RWHV

WORKOUT 2 Prep/Mobility Time Jump rope 9 minutes Golf ball roll 30 sec. w/each foot Cat/camel Wall squat Cardio I Sets 1A Split jack 2 1B Jumping jack 2 Cardio Strength Sets 2A Squat thrust 2B Push-up w/feet on swiss ball Cardio II Sprint for 30 sec./walk for 30 sec. Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV

Reps

10 10 Reps Reps Time PLQXWHV Time 20 sec. (each stretch)

1RWHV



^VOaSWdbÒW\W\UZ]UeSSY! WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Squat thrust/push-up/moutain climber/jump 1B Jumping jack Strength (use 4RM) 2A Pull-up 2B Reverse lunge 2C One-arm row Cardio Strength Combo 3 (squat thrust/core row/power clean/ push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Reps

10 10 Reps Reps/Time AMAP AMAP AMAP Reps 20

Sets 2 2 Sets 10 10 10 Sets 2

Rest 0 0 0 0 Rest 0 0 Rest 30 sec. 30 sec. 30 sec. Rest VHF


1RWHV

WORKOUT 4 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Squat thrust w/jump 1B Split jack Cardio Strength 2A Swing 2B Judo push-up Cardio II 6SULQWIRUVHFZDONIRUVHF Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets Sets

Reps


1RWHV



^VOaSWdbÒW\W\UZ]UeSSY" WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1 Squat thrust/push-up/moutain climber/jump Strength (use 4RM) 2A Bent-over row 2B Reverse lunge 2C Chin-up Cardio Strength Combo 1 (squat thrust/power clean/push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV



Reps


Rest 0 0 0 0 Rest 0 Rest VHF VHF VHF Rest VHF

1RWHV

WORKOUT 2 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Jumping jack Cardio Strength 2A Squat thrust 2B Push-up w/feet on swiss ball Cardio II Sprint for 30 sec./walk for 30 sec. Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets 2 2 Sets

Rest 0 0 10 0 10 0 Reps Rest 0 0 Reps Rest 0 0 Time Rest PLQXWHV 0 Time 20 sec. (each stretch)

1RWHV


Reps

^VOaSWdbÒW\W\UZ]UeSSY" WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Squat thrust/push-up/moutain climber/jump 1B Jumping jack Strength (use 4RM) 2A Pull-up 2B Reverse lunge 2C One-arm row Cardio Strength Combo 3 (squat thrust/core row/power clean/ push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV



Reps


Rest 0 0 0 0 Rest 0 0 Rest VHF VHF VHF Rest VHF


1RWHV



Sets Sets

Rest 0 0 10 0 10 0 Reps Rest 21 0 21 0 Reps Rest 0 0 Time Rest PLQXWHV 0 Time 20 sec. (each stretch)

1RWHV


Reps

^VOaSWdbÒW\W\UZ]UeSSY# WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1 Squat thrust/push-up/moutain climber/jump Strength (use 4RM) 2A Bent-over row 2B Reverse lunge 2C Chin-up Cardio Strength Combo 1 (squat thrust/power clean/push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV



Reps


Rest 0 0 0 0 Rest 0 Rest 20 sec. 20 sec. 20 sec. Rest VHF

1RWHV

WORKOUT 2 Prep/Mobility Time Reps Rest Jump rope 10 minutes 0 Golf ball roll 30 sec. w/each foot 0 Cat/camel 10 0 Wall squat 10 0 Cardio I Sets Reps Rest 1A Split jack 2 0 1B Jumping jack 2 0 Cardio Strength Sets Reps Rest 2A Squat thrust 17 0 2B Push-up w/feet on swiss ball 17 0 Cardio II Time Rest Sprint for 30 sec./walk for 30 sec. 17 minutes 0 Stretches Time +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV 20 sec. (each stretch) 1RWHV


^VOaSWdbÒW\W\UZ]UeSSY# WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Squat thrust/push-up/moutain climber/jump 1B Jumping jack Strength (use 4RM) 2A Pull-up 2B Reverse lunge 2C One-arm row Cardio Strength Combo 3 (squat thrust/core row/power clean/ push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV



Reps

10 10 Reps 27 Reps/Time AMAP AMAP AMAP Reps 20

Rest 0 0 0 0 Rest 0 0 Rest 20 sec. 20 sec. 20 sec. Rest VHF


1RWHV

WORKOUT 4 Prep/Mobility Time Reps Rest Jump rope 10 minutes 0 Golf ball roll 30 sec. w/each foot 0 Cat/camel 10 0 Wall squat 10 0 Cardio I Sets Reps Rest 1A Squat thrust w/jump 22 0 1B Split jack 22 0 Cardio Strength Sets Reps Rest 2A Swing 17 0 2B Judo push-up 17 0 Cardio II Time Rest 6SULQWIRUVHFZDONIRUVHF 17 minutes 0 Stretches Time +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV 20 sec. (each stretch) 1RWHV


^VOaSWdbÒW\W\UZ]UeSSY$ WORKOUT 1 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1 Squat thrust/push-up/moutain climber/jump Strength (use 4RM) 2A Bent-over row 2B Reverse lunge 2C Chin-up Cardio Strength Combo 1 (squat thrust/power clean/push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Reps

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

Sets 1 Sets 10 10 10 Sets

Rest 0 0 0 0 Rest 0 Rest VHF VHF VHF Rest VHF

1RWHV

WORKOUT 2 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio I 1A Split jack 1B Jumping jack Cardio Strength 2A Squat thrust 2B Push-up w/feet on swiss ball Cardio II Sprint for 30 sec./walk for 30 sec. Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets 2 2 Sets

Reps

10 10 Reps Reps 4/3/2/1 4/3/2/1 Time PLQXWHV Time 20 sec. (each stretch)

1RWHV



^VOaSWdbÒW\W\UZ]UeSSY$ WORKOUT 3 Prep/Mobility Jump rope Golf ball roll Cat/camel Wall squat Cardio 1A Squat thrust/push-up/moutain climber/jump 1B Jumping jack Strength (use 4RM) 2A Pull-up 2B Reverse lunge 2C One-arm row Cardio Strength Combo 3 (squat thrust/core row/power clean/ push press) Stretches +LSÀH[RUVFDOIFKHVW7VSLQHVWUHWFKHV


Sets 2 2 Sets 10 10 10 Sets

Reps


Rest 0 0 0 0 Rest 0 0 Rest VHF VHF VHF Rest VHF


1RWHV



Sets Sets

Reps

10 10 Reps 23 23 Reps /2/1 /2/1 Time PLQXWHV Time 20 sec. (each stretch)

1RWHV



REFERENCES 1. Kelleher et al. J Strength Cond Res 2010 2. Paoli et al. J Sports Med Phys Fit 2010 0D]]HWWL6HWDO0HG6FL6SRUWV([HUF 4. McBride et al. J Strength Cond Res 2009 7DEDWDHWDO0HG6FL6SRUWV([HUF


BOF PROGRAM (4).pdf

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