Crunchless Core Lite Edition

www.Crunchless6Pack.com

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Legal Stuff © 2016 Critical Bench Inc. All Rights Reserved. International Copyright www.Crunchless6Pack.com, www. Crunchless6Pack.com, www. www.CriticalBench.com CriticalBench.com

This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paying customers of CriticalBench. com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identi fication tag.

NOTICE The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided pr ovided is at the sole choice and risk of the reader. r eader. You You must get your you r physician’s approval before beginning this or any other exercise program. Use of the information provided pr ovided is at the sole choice and risk of the reader. r eader. You You must get your you r physician’s approval before beginning this or any other exercise program.


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Table of Contents Introduction ..........................................................................................................................4 Workout Parameters............................................................................................................6 16 Lite Edition Workouts...................................................................................................... 9 Notes ................................................................................................................................. 19 About the Author ................................................................................................................ 20


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Introduction There’s a good chance that you are one organized sports. of the lucky individuals who always has something unexpected pop up at the And sadly many gyms are full of out-ofmost inconvenient time. This is what any shape, injured, lifeless blobs just going working class adult call ‘life’. through the motions. It’s a growing epidemic and it needs to be stopped. Life just happens and there’s no way to slow it down. BUT there are so many ways to be ef ficient, to remain organized, and to actually see positive outcomes with no added effort on anyone’s part. fi

Crunchless Core Lite Edition won’t solve many of your life issues but it can de nitely help you manage your exercise by providing you with a safe and efficient training program that can be used anywhere, by anyone, at any time.

However, society seems to love the way things are going even at the expense of our health. Obesity and high blood pressure is at an all-time high. Kids are lazier than ever thanks to technology and the decline of participation in www.Crunchless6Pack.com

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Crunchless Core Lite Edition is designed for the busy body, the person always on the go. Not everyone has access to a full size training facility or health club every day of the week. Because, well, remember that whole life thing I just mentioned above?

This Lite Edition will also leave you feeling a little less stressed knowing that you will always have an abbreviated but professionally designed workout, 16 in fact, in your back pocket to use when you are short on time but you still want to exercise.

Well, life still happens even if we don’t want it to. Board meetings, soccer practice, traf fic jams, piles of laundry, birthday parties, doctor’s appointments, and the list just goes on and on and on…

I’ve been coaching athletes and training private clients for nearly two decades now and the top 3 excuses I hear the most are: 1. “I don’t have time” (most common excuse) 2. “I’m too tired” 3. “I never know what to do on my own”

I’m a husband and a father of two boys, trust me I get it!

This is a no-frills, equipment free core-training program that will challenge your entire body without using a single weight. www.Crunchless6Pack.com

So I took these three excuses and made sure to create a solution for the problem. And here it is.

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Workout

Parameters Within this supplemental training program, you will find 16 total-body workouts using nothing but the weight of your body and maybe an exercise mat.

Keep in mind that this is a supplement TO the main Crunchless Core program. Don’t use these shorts workouts in place of the full-length workouts. Again this Lite Edition is in case you cannot make it to the gym but you still want the most effective workout possible in obtaining a chiseled core without screwing up your spine.

These 16 workouts parallel Crunchless Core in its design by having speci fic workouts geared for Power, Strength, Stability and then a Combo day. The Lite Edition doesn’t mean it’s a wimpier version of the original. Don’t think that for a second.

For example, you are 3 weeks into Crunchless Core and you suddenly have to leave town on a short business trip and you know you won’t have the time, energy, or facility to complete a full workout that is on your schedule for those days missed.

These workouts will challenge many, as most fitness goers tend to steer clear of strictly bodyweight movements. ‘Lite’ simply refers to the duration and the volume of work being done.

Let’s say you have Stability Phase 1 and Combo Phase 1 scheduled but thanks to your boss, you have no choice but to miss those workouts… until now. What you will do at this point is to look at through these Lite Edition workouts that correspond with your scheduled workouts for those days and choose from the workouts given. For this example you would choose one of the

Each ‘Lite Edition’ workout is roughly 30+/minutes in length that will include a quick but effective dynamic warm-up, numerous total body main-sets, and then finishing with a much needed cool-down period. www.Crunchless6Pack.com

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four stability workouts and one of the four combo workouts and complete them while traveling. Upon returning to your normal schedule back home you will then revert back to your original Crunchless Core program and pick up where you left off, completing Stability Phase 1 and Combo Phase 1 and then moving forward without skipping a beat. If you don’t suck it up, you’ll quickly find yourself making excuses and not before long, you’ll have gone a few weeks without exercising. I see this trend all the time in my career. You need to stay committed at all costs or you will never reach your goals, especially when life throws a curve ball.

Again, this Lite Edition is a supplement, not a permanent replacement. Unfortunately, now your schedule will have to change in order for you to stay on course to completing the entire training program as it’s prescribed. Spend some time when you get back in town and change your calendar to keep things consistent.

I will give one exception to using this as a replacement and that’s if and ONLY if you find Crunchless Core too difficult to complete.

It’s crucial that you follow the main program in order to achieve incredible core strength, power, and stability.

If you are a true beginner I understand that many of the exercises within the main program will be next to impossible so instead of becoming frustrated and possibly hurting yourself, begin by working your way through these 16 workouts until you’re ready to attempt Crunchless Core again.

Being flexible to adapt to your environment can be tricky at times but sometimes you just have to suck it up and do it. Not everyone likes change but when it comes to your health and making sure you have the resources available to get in a workout, you have no choice but to change to your surroundings and stay the course of good health and fitness. www.Crunchless6Pack.com

If you choose to go this route, use the following chart as your schedule to maximize your results: 7

60 minutes of continuous aerobic training. This type of training includes brisk walking, hiking, running, biking, swimming, stair climber, elliptical, rowing, and so on. You will also find some abbreviations in the workout charts in the upcoming pages just like the main Crunchless Core program so here is a list of them all.

Program Abbreviations AMRAP = As Many Rounds As Possible R = Reps S = Seconds P/S = Per Side Met Con = Metabolic Conditioning OH = Overhead MTC = Mountain Climbers

Lite Edition Schedule* Workouts A: Power

I leave you with this, whatever plan you follow make sure to stick to it 100%. It will be tough but in case you didn’t realize this, life is tough.

B: Strength C: Stability D: Combo Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Workout A B Cardio C D Cardio REST

We either hunt or we are the hunted. Choose the higher road and you will be glad you did. You will encounter challenges and road blocks but that only stops the weak, not you. Move Well, Look Well, Live Well. Coach Brian Klepacki

As you see in the chart above there are days of cardio that will remain in either program you follow. Your cardiovascular work needs to be between 20www.Crunchless6Pack.com

*As long as you do the 4 workouts each week, actual training days may vary. 8

16 Lite Edition Workouts 4 POWER WORKOUTS

Crunchless Core - Lite Edition - Power #1 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Warm - Up : 10 minutes 5R Squat Jumps to OH Reach 10R Reverse Lunge to Cherry Picker 15R Clapping Wall Push - Ups 20R Cross Body MTC Rest 1 minute then REPEAT AMRAP: 5 minu tes 10R In / Out Jumps 10R Push-Up to Shoulder Tap 10R Double Leg Lateral Hop 10R Plank Side-to-Side Hip Twist Cool Down Routine www.Crunchless6Pack.com

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Crunchless Core - Lite Edition - Power #2 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Power Tabata #1 : 6 Roun ds of 20s ON / 10s OFF Jumping Jacks Plank Elbows to Hands Power Tabata #2: 6 Roun ds of 20s ON / 10s OFF Quick Feet - Toe Taps Cross Body MTC Power Tabata #3: 6 Roun ds of 20s ON / 10s OFF Flutter Kicks Supermans Cool Down Routine

Crunchless Core - Lite Edition - Power #3 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Met Con: 5 Rounds o f 10R Long Jumps Push-Up to Torso Twist & Reach Lateral Hops w/ Toe Touch Hand Bird Dog Supine Hip Lift Rest 1 minute then REPEAT Cool Down Routine


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Crunchless Core - Lite Edition - Power #4 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement AMRAP #1: 5 min utes 10R Burpees 20R Elbow Side Plank Hip Drop 30R Russian Twists AMRAP #2: 10 mi nu tes 10R Crossed Arm Squat Jumps 20R Hand Side Plank Knee Tucks 30R Skater Hops Cool Down Routine 4 STRENGTH WORKOUTS

Crunchless Core - Lite Edition - Strength #1 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Strength Circu it #1: 5 Rounds o f 10 Reps Prisoner Squats Push Ups with 1 Leg up (5R p/s) Supine Leg Raises Rest 1 minute then REPEAT Strength Circu it #2: 3 Rounds o f 10 Reps Forward Lunge to Twist Lateral Lunge to Toe Touch Bulgarian Split Squat Rest 2 minutes then REPEAT Cool Down Routine


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Crunchless Core - Lite Edition - Strength #2 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Strength Circui t #1: 3 Rounds of 30s Holds Prisoner Squat Lunge Twist V-Sit Hand Plank Rest 1 minute then REPEAT Strength Circu it #2: 3 Rounds o f 10 Reps Double Push-Up Burpee Bench Dips with 1 Leg up (5R p/s) Cross Body Knee Tucks Rest 2 minutes then REPEAT Cool Down Routine

Crunchless Core - Lite Edition - Strength #3 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Strength Circu it #1: 3 Rounds o f 10 Reps Forward Hand Walks Sideways Hand Walks Rest 1 minute then REPEAT Strength Circu it #2: 3 Rounds o f 15 Reps Leg Lift to Hip Raise Supine Glute Bridge Rest 1 minute then REPEAT Strength Circui t #3: 3 Rounds of 30s Holds Hand Plank Side Plank (Both Sides) Superman Rest 1 minute then REPEAT Cool Down Routine


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Crunchless Core - Lite Edition - Strength #4 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Strength Circu it #1: 3 Rounds o f 10 Reps Catcher's Squats Hindu Push-Ups Bear Squats Helicopter Windshield Wipers Rest 2 minutes then REPEAT Cool Down Routine 4 STABILITY WORKOUTS

Crunchless Core - Lite Edition - Stability #1 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Floor Routine : 2 Round s of 10 Reps Per Side Dead Bugs Bird Dogs - Elbows Stationary Bear Crawl Single Leg Glute Bridge March Rest 1 minute then REPEAT Stabili ty Circuit : 3 Round s of 30s ON / 15s OFF Lunge w/ Torso Twist (alternating) Side Hand Plank Star fish Front Plank on One Elbow Rest 1 minute then REPEAT Cool Down Routine


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Crunchless Core - Lite Edition - Stability #2 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Stability Tabata #1 : 4 Rounds of 20s ON / 10s OFF Shoulder Taps Elbow Plank March Stability Tabata #2 : 4 Rounds of 20s ON / 10s OFF V Sit Hold Leg Lift Hold Stabili ty Circui t : 3 Rounds of 10 Reps per side Single Leg Toe Touch Hand Plank w/ 1 Arm Overhead Reach Windmill Rest 1 minute then REPEAT Cool Down Routine

Crunchless Core - Lite Edition - Stability #3 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Single Leg Boun ds : 3 Rounds o f 5 Reps per leg Forward Leap (Stepping Stones) Angled Leap (45 degrees) Lateral Leap Vertical Leap Rest 1 minute then REPEAT Stabili ty Circui t : 3 Rounds of 10 Reps Walking Forward Lunge with Torso Twist Inch Worms Buzzsaw Plank Rest 1 minute then REPEAT Cool Down Routine


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Crunchless Core - Lite Edition - Stability #4 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Plank Circuit : 2 Round s of 30s ON / 15s OFF Elbow Front Plank Elbow Side Plank Elbow Side Plank (other side) Hand Front Plank Hand Side Plank Hand Side Plank (other side) Rest 1 minute then REPEAT Stability Circuit : 3 Rounds o f 5 Reps per side World's Greatest Stretch Slow MTC Kick Outs Stationary Crab Walk Rest 1 minute then REPEAT Cool Down Routine


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4 COMBO WORKOUTS

Crunchless Core - Lite Edition - Combo #1 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement AMRAP : 5 Minu tes 5R Double Burpee 10R Lateral Skater Hop 20R Shoulder Taps Combo Circu it #1: 2 Rounds of 10 Reps per sid e Kneeling Bird Dogs Dead Bugs Reverse Lunge to OH reach Rest 1 minute then REPEAT Combo Circuit #2: 2 Round s of 40s ON / 20s OFF Elbow Plank March Hand Plank Hold Russian Twist V Sit Hold Rest 2 minutes then REPEAT Cool Down Routine


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Crunchless Core - Lite Edition - Combo #2 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Combo Circuit #1: 2 Round s of 30s ON / 15s OFF Alternating Lunge Jumps Cross Body MTC Shoulder Taps Rest 1 minute then REPEAT Combo Circu it #2: 2 Rounds of 10 Reps per sid e Bulgarian Split Squat Lateral Lunge to Toe Touch Single Leg Glute Bridge Rest 1-2 minutes then REPEAT Combo Circuit #3: 1 Rounds 10R Cross Body Toe Touch to Squat Jump 20R Bench Dips 30R (Total) Side Plank Knee Tuck 40R Jumping Jacks 50R Flutter Kicks Cool Down Routine


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Crunchless Core - Lite Edition - Combo #3 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement Combo Tabata #1 : 6 Rounds of 20s ON / 10s OFF Squat Jump to OH Reach Push - Up to OH Reach Combo Circuit #1: 3 Rounds of 10 Reps per Side Stationary Bear Crawl Helicopters Dead Bugs Hi / Lo Plank Rest 1-2 minutes then REPEAT Combo Circu it #2: 2 Rounds o f 10 Reps Plank Pike Frog Hops Leg Lift to Hip Raise Rest 1-2 minutes then REPEAT Cool Down Routine

Crunchless Core - Lite Edition - Combo #4 Warm - Up : 10 minutes 5 minutes Foam Roll 5 minutes Dynamic Movement "500" 25R Prisoner Squats 25R Divebomber Push-Ups 25R Catcher's Squats 25R Supermans 50R Glute Bridges 50R Russian Twists 50R MTC Kick Outs 50R Twisting Squat Jumps 100R Shoulder Taps 100R Scissor Kicks Cool Down Routine www.Crunchless6Pack.com

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NOTES


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About the

Author Brian Klepacki has over 15 years of experience and education in the fitness and athletic world. He holds a Master’s Degree in Exercise Science and holds numerous highly recognized certifications that have set his expertise and training above most others. Brian has learned that in order for you to achieve your max performance, a multitude of training regimes must be implemented to stimulate all systems of the body. As a competitive triathlete and a Strength & Conditioning Specialist, Brian knows how crucial it is to sort through fact and fiction when it comes to athletic training and human performance. His philosophy is simple, PURPOSE OVER PREFERENCE. He is not about those big box cookie cutter programs and he doesn’t prescribe a random workout that has no purpose. His logic is speci fic. His training has a purpose. Brian currenly resides in St. Petersburg, FL with his wife and their two boys. He is the Owner of Optimax www.Crunchless6Pack.com

Performance Training, Consults as the Core Training Advisor for CriticalBench. com and is the creator of the wildly popular Crunchless Core Program.

Facebook: Optimax Performance Training Instagram: @optimaxpt http://www.optimaxperformance.com 20

The safest, most effective way to sculpt chiseled abs and develop an iron core in just 60 days without screwing up your spine.

http://crunchless6pack.com/ www.Crunchless6Pack.com

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Crunchless Core Lite Edition

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