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NEW AND IMPROVED WITH INTERACTIVE VIDEOS ON DEMAND

THE ULTIMATE SUPERHERO

ATHLETE

8 W E E K F U L L B O D Y AT H L E T I C P R O G R A M

CONDTIONING - EXPLOSION - POWER

2020 PROJECT SUPERHERO FITNESS LLC, ALL RIGHTS REVERSED

02

#PROJECTSUPERHERO WHO ARE WE? PROJECT SUPERHERO IG

PROJECT SUPERHERO FIT YOUTUBE www.projectsuperherofit.com

Introduction : Meet, John and Krystle, WE ARE PROJECT SUPERHERO FIT! PROJECT SUPERHERO FIT is a brand

that believes in GREATNESS. Greatness, first starts with a mindset. We all possess a SUPER POWER and that is our MIND. Everything in your life begins with a mindset. Achieving greatness starts with YOU and your MINDSET. Greatness has no peak. Have you ever heard any successful person say, “I am good enough”? NO, because getting better is always a quest. There is always room to get better. EXCELLENCE does not happen overnight but only in your daily habits and routines. Once you train your mind the BODY will follow. Our brand hopes to inspire and motivate others to find GREATNESS within and become your own SUPERHERO.

“ALL ENERGY IS CONTAGIOUS ”

03

04

PROJECT SUPERHERO FIT PROGRAM OUTLINE:

WE BELIEVE THAT TRAINING IS ABOUT TWO THINGS, BETTERING YOUR HEALTH AND BEING ABLE TO PERFORM AT A HIGH LEVEL.

“IF YOU HAVE A BODY, YOU’RE AN ATHLETE”

STUDIES HAVE SHOWN THAT RESISTANCE AND PLYOMETRIC TRAINING CAN PROMOTE BONE HEALTH, JOINT HEALTH, MOBILITY, AND FLEXIBILITY. AS YOUR BODY AGES, YOUR BONE DENSITY DECREASES. THEREFORE, RESISTANCE TRAINING CAN SLOW THAT PROCESS TREMEDOUSLY. ESPECIALLY, PLYOMETRICS. NOT ONLY DOES ATHLETIC TRAINING PROMOTE BONE HEALTH BUT YOUR OVERALL LOOK AND FEEL AS WELL. THERE ARE OTHER COUNTLESS BENEFITS TRAINING LIKE AN ATHLETE CAN PROVIDE. OUR PROGRAM ALSO INCLUDES A HYBRID MIX OF HIIT (HIGH INTENSITY INTERVAL TRAINING). HIIT BENEFITS: • •

• • • •

TIME EFFICIENT BURNS 25 TO 30% MORE CALORIES THAN DOING STEADY STATE CARDIO BURNS CALORIES WHILE IN THE BODY IS IN THE “RECOVERY STATE” IMPROVES YOUR CARDIOVASCULAR HEALTH AND BREATHING. ALLOWS YOU TO BURN FAT WHILE MAINTAINING MUSCLE THE MOVEMENTS WILL KEEP YOUR BODY FUNCTIONAL AND ABLE TO PERFORM.

PLYOMETRICS— also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). LOAD & EXPLODE— The load and explode exercise concept consist of completing an exercise

for repetitions, usually with moderate or heavy weight to load up the target muscle. Then follow that movement with an explosive exercise that works the same muscle groups, usually for a time interval to create those explosive fast twitch muscles.

05

THE PROGRAM: * 8 weeks (3 phases) * PHASE 1 (CONDITIONING), PHASE 2 (EXPLOSION), PHASE 3 STRENGTH/POWER 4 BODY SPLIT DAYS PLYO AND CORE DAYS (PLYO and CORE MAY BE INCLUDED IN BODY SPLITS AS WELL) HIIT WILL BE INCLUDED ON MULTIPLE DAYS AND PHASES 1 CARDIO (HIIT & SUICIDE DRILLS) 1 REST DAY

REQUIRED EQUIPMENT •

DUMBBELLS:

Try to obtain some small and medium size dumbbells for your home if you do not

have access to a gym. The more weighted options the better it will allow you to progressively overload (increase resistance and help your muscle adapt and grow). If you are home without equipment, creativity is needed here. Example: can foods, water bottles, back pack, books. •

RESISTANCE BANDS: Resistance bands will be used with many of these workouts. They are suitable for any fitness level. They are also great for adding resistance during the HIIT/PLYO routines. There are many different brands out there on the market for sale. Here are a few that we have purchased in the past.

Resistance bands: click here

* Having access to a gym and gym equipment would be ideal but all workouts will be demonstrated for either an at home or gym environment *

06

WEIGHT VS. MUSCLE: There is a common expression, “muscle weighs more than fat.” Here’s how to make sense of this concept as it applies to helping you get to that size you want. Basically, what this statement means is that a pound of lean muscle is more dense than a pound of pure fat, and therefore the muscle occupies less space than fat. To see this clearly, compare one pound of the leanest steak you can find to one pound (4 sticks) of butter. You can see that the steak (muscle) takes up less space than the butter (fat). Therefore, you would need more ounces of steak than butter in order to take up equal amounts of space. This illustrates how muscle weighs more than fat. Use the of a woman weighing 160 pounds, her weight can stay the same - but as her body fat percentage decreased, her muscle mass can increase. Since a pound of muscle takes up a smaller space than a pound of fat, she could weigh the same while taking up less space. What this shows it that although she didn’t lose a pound on the scale, she reduced her body fat and therefore reduced her size. It’s important to understand that even without losing any pounds (or even with gaining a few) on the scale, that you can still become smaller (leaner) by increasing muscle mass and decreasing body fat and retained water.

Several factors cause your body weight to fluctuate throughout the day, including: • The amount of food you eat

• How frequently you eat • Water intake • Amount of exercise in your day

• Soft drinks and foods that retain water under the skin • Stress levels • Perspiration from exercising • Time between bathroom trips.

TRACK YOUR PROGRESS •

TAKE A BEFORE PICTURE ON DAY 1, AND AFTER ON THE LAST DAY OF THE PROGRAM. (IF YOU WOULD LIKE TO TAKE THEM THROUHOUT THAT’S OK AS WELL BUT THE BIGGEST DIFFERENCE WILL BE FROM DAY 1 TO THE LAST DAY OF THE PROGRAM)



HOW YOU LOOK AND FEEL (MEASUREMENTS OR CHANGING CLOTHES SIZES BEFORE AND AFTER)



HAVE A BODY COMPOSITION SCAN BEFORE AND AFTER. (FIND A LOCAL FACILITY WITH A BODY SCAN MACHINE OR DEVICE AND REQUEST A SCAN)



COUNT YOUR CALORIES! HERE’S AN EASY WEBSITE TO HELP CALCULATE YOUR CALORIES CLICK HERE



AFTER CALCULATE CALORIES USE THIS WESITE TO HELP CALCULATE YOUR MACROS (PROTIENS, FATS, AND CARBS IN YOUR DIET) AND YOUR CALORIES AND WHAT YOUR IDEAL CALORIE INTAKE SHOULD BE FOR YOUR GOALS CLICK HERE



DO NOT HESISITATE TO CONTACT US WITH ANY QUESTIONS!

07

BODY TYPE: Ectomorph, Endomorph, or Mesomorph?

Ectomorph This body type is typically a small guy or girl with lean muscle and small joints. Ectomorphs have a hard time gaining weight and muscle. This is the type who, no matter what they eat, seem to never get fat. A very large amount of calories are needed to gain weight . Characteristics: • Small frame • Fast metabolism • Difficulty gaining weight

Endomorph This typically is a soft and round body prone to accumulate excess body fat. For endomorphs, if you want a lean physique, you need to work extra hard for it. Characteristics: • Roundness • Higher body fat percentages • Large appetite • Less muscle definition

Mesomorph Typical for this body type is a hard, muscular body. Gaining muscle and reducing excess fat is easier for mesomorphs. These tend to be the people with the “perfect” bodies who excel and dominate in sports. Characteristics: • Heavy (“big”) bones • Typical athletic look • Broad shoulders • Quicker muscle gain and fat loss

WHICH ONE ARE YOU?

08

SMART FOOD OPTIONS: Protein (chicken, LEAN steak, or Turkey burger, Salmon, Tuna fish) if VEGAN, google “VEGAN PROTIEN SOURCES”) NO FRYING!!!!!

Beans Black beans, Pinto beans, chick peas, etc….Great source of plant protein Vegetables • Brussel sprouts • Asparagus • Broccoli • Fresh green beans • Spinach • Kale • Carrots • Corn

CARBS (huge factor in weight gain and loss)

Wheat bread (try to limit to 2 slices per day) Sweet potatoes (we usually slice them and bake them or poke holes all over and place in microwave for 7 to 8 minutes, let cool, peel and eat) Brown rice Quinoa (best boiled) Breakfast: (natural oatmeal, eggs/egg whites, grapefruit, spinach, and fruit, rice cake with peanut butter, avocado on toast, fruit) (Vegan: substitute eggs/egg whites with a vegan product)

Best Sources of Fat: • • • •

Nuts (limit to 1 serving per day) Peanut butter (as long as it does not contain hydrogenated oils) All other fat should come as a by-product of your carbohydrate and protein intake. Avocado

TIPS: • •

• •

AGAIN, NO FRYING!! If you are looking to tighten tone and drop fat you need to be in a “Caloric deficit” (burning more calories than you consume) If you are looking add muscle or maintain you need to be in a “Caloric Surplus” (consuming more CLEAN calories than your body is burning to add gain muscle mass) Prep meals the week. Do NOT eat after 10 pm.

• • • • •

Nuts (preferably almonds ALWAYS unsalted) Fruits (Pineapples, mangos, Watermelon, cherries, kiwi, strawberry, grapes, bananas, apples…etc) Grab and go veggies Publix, 7/11, or any grocery store (limit the dressings) Peanut butter on wheat bread w/ banana slices. Avocado spread on rice cakes



Snacks:

09

SUPPLEMENTS:

* Disclaimer: This is only a recommendation, use supplements at your own risk *

Protein: are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. The main ingredient in building muscle tissue.

(for the best results consume a protein supplement in addition to the protein intake from your natural food source and your meals)

BCAA: A branched-chain amino acid (BCAA) is an amino acid Most current protein supplements usually include BCAAs (read the labels before you purchase). BCAA assist in muscle growth, repair, helps with soreness, and can be consumed before, during or after a workout.

10

WORKOUT SUMMARY: SAFETY: THIS IS NOT A SPRINT, IT’S A MARATHON. DAILY ROUTINES AND HABITS CREATE EXCELLENCE, SO TAKE YOUR TIME. GO AT YOUR OWN PACE AND FITNESS LEVEL. YOU HAVE BEEN GIVEN A SET NUMBER OF REPITIONS BUT IF NEED BE, ADJUST THEM TO YOUR COMFORT LEVEL. ENSURE THAT YOU WARM-UP AND STRETCH PRIOR TO ATTEMPTING ANY OF THESE ROUTINES OR EXERCISES. IF YOU DO NOT HAVE YOUR OWN STRETCHING ROUTINE, SEE OUR WARM UP ROUTINE DEMONSTRATION BELOW.

GO AT YOUR OWN PACE! DO NOT SACRIFICE YOUR TECHNIQUE OR FORM TRYING TO LIFT TOO MUCH WEIGHT OR FOR INTENSITY! AS THE WEEKS GO, ENUSRE THAT YOU ARE PROGRESSIVELY OVERLOADING (ADDING MORE RESISTENCE OR WEIGHT EACH WEEK, IN ORDER TO CREATE ADAPTION IN YOUR BODY TO MAXIMIZE GROWTH AND RESULTS)

ALL WORKOUTS ARE LABELED AND ARRANGED FOR YOU TO FOLLOW ALONG FROM DAY ONE TO THE LAST DAY. THE NUMBER OF SETS AND REPITIONS WILL ALL BE LABELED. THERE IS

ALSO DEMO VIDEOS (CLICK ON THE EXERCISE TO SEE VIDEOS) TO FOLLOW AS WELL. ENSURE THAT YOU PAY ATTENTION TO THE “LEGEND” CHART TO ENSURE THAT YOU ARE USING THE CORRECT EQUIPMENT AND FORMAT. IF YOU DO NOT HAVE GOOD BALANCE, TECHNIQUE, FORM OR COORIDATION, BE PATIENT AND IT WILL GET BETTER AS YOU CONTINUE TO WORK.

DO NOT CHASE PERFECTION, CHASE PROGRESS!

11

TRAINING LAYOUT *8 WEEK LAYOUT* PHASE 1: CONDITIONING

WEEK

MON

TUE

WED

THURS

FRI

SAT

SUN

1-3

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO HIIT

REST DAY

PHASE 2: EXPLOSION (MOST ATHLETIC PHASE)

WEEK

MON

TUE

WED

THURS

FRI

SAT

SUN

4-6

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO HIIT

REST DAY

PHASE 3: STRENGTH/POWER

WEEK

MON

TUE

WED

THURS

FRI

SAT

SUN

7-8

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO HIIT

REST DAY

12

WEEK

1

2

3 4

5

6 7

8

TRAINING CALENDAR MON

TUE

WED

THURS

FRI

SATUR- SUNDAY DAY

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO HIIT

REST DAY

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO HIIT

REST DAY

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO HIIT

REST DAY

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO HIIT

REST DAY

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO HIIT

REST DAY

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO HIIT

REST DAY

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO

REST DAY

UPPER BODY

BACK/ LEGS

FULL BODY

UPPER BODY

BACK/ LEGS

CARDIO

REST DAY

13

TRAINING LEGEND DB

DUMBBELLS

RB

RESISTANCE BAND

SA

SINGLE ARM

SL

SINGLE LEG

RDL

ROMANIAN DEADLIFT

AMRAP

AS MANY ROUNDS AS POSSIBLE

HIIT

HIGH INTENSITY INTERVAL TRAINING

SUPERSET

COMPLETING TWO EXERCISES BACK TO BACK BEFORE RESTING

* AGAIN, WE CANNOT STRESS ENOUGH, GO

AT YOUR OWN PACE AND

COMFORT LEVEL. THIS IS NOT A SPRINT, IT’S A MARATHON OF PATIENCE AND PROPER TECHNIQUE. WE WANT YOU PROGRESS PROPERLY AND GROW. WRONG TECHNIQUE AND CAUSE INJURY AND MINIMIZE YOUR RESULTS AS WELL.* * COMPLETE THE NUMBER OF REPS BUT IF NEED BE, ADJUST THEM TO YOUR COMFORT LEVEL. ENSURE THAT YOU PUSH YOURSELF AND GIVE YOURSELF A CHALLENGE IN ORDER TO PROGRESS. ENSURE THAT YOU ARE ABLE TO COMPLETE THE PROPER TECHNIQUE DURING EACH MOVEMENT. NEVER SACRIFICE TECHNIQUE FOR WEIGHT OR RESISTENCE LEVEL.*

14

WARM UP/STRETCHING: WARMING UP AND STRETCHING ARE VITAL. DO NOT SKIP THIS PRIOR TO ANY MOVEMENT OR START OF ANY EXERCISES. ARRANGED BELOW IS A QUICK 10-15 MINUTE STRETCHING ROUTINE TO GIVE YOUR ENTIRE BODY A GOOD STRETCH AND GET YOUR MUSCLES WARMED UP AND LOOSE. ALSO THIS ROUTINE WILL GET YOUR HEART RATE GOING JUST A LITTLE TO GET YOUR “SUPERHERO JUICE” (BLOOD) FLOWING! * ALSO STRETCHING ON REST DAYS CAN ALSO BE VITAL TO HELP RECOVERY AND INCREASE FLEXIBILITY AND MOBILITY.

CLICK THE EXERCISE OR MOVEMENT TO SEE A

MOVEMENT

DEMO

SETS

REPS/TIME

JUMPING JACKS

1

20-30

“SUPERHERO” LUNGES

4 (TWO EACH WAY)

HOLD 15-20 SECS

SQUAT HIP OPENER (GROIN STRETCH)

1

HOLD 15-20 SECS

1 EACH WAY

HOLD 15-20 SECS

SIX SIDE TO SIDE LUNGES

1 SET

6

10 SIDE TO SIDE OVER THE HEAD REACHES

1 SET

10

2 INCH WORMS AND PUMP YOUR CALVES (8 PUMPS) AT THE BOTTOM OF THE INCH WORM

2

2

BIG BACKWARD ARM CIRCLES (BOTH AT THE SAME TIME)

5 FRONT 5 BACK

10

ARM PULL ACROSS THE BODY

1 EACH WAY

HOLD 15-20 SECS

OVERHEAD ARM PULLS

1 EACH WAY

HOLD 15-20 SECS

15 HIGH KNEES/15 BUTT KICKS

1

15 EACH

4 REVERSE LUNGES

1

4 EACH

• • •

BEND OVER AND HANG HANDS DOWN THE MIDDLE BEND OVER AND GRAB RIGHT ANKLE BEND OVER AND GRAB LEFT ANKLE

4 BURPEES

15

PHASE 1 WEEKS 1-3

CONDITIONING LEGEND DB

DUMBBELLS

RB

RESISTANCE BAND

SA

SINGLE ARM

SL

SINGLE LEG

RDL

ROMANIAN DEADLIFT

AMRAP

AS MANY ROUNDS AS POSSIBLE

HIIT

HIGH INTENSITY INTERVAL TRAINING

SUPERSET

COMPLETING TWO EXERCISES BACK TO BACK BEFORE RESTING

* EXERCISES ARE DEMOSTRATED FOR GYM AND AT HOME WORKOUTS

16

PHASE 1

DAY 1 – UPPER BODY MOVEMENT

SUPERSET

SUPERSET

SETS

REPS

WEEK 1 WEEK 2 WEEK 3 REST 10

LATERAL SIDE TO SIDE 2XPUSH UPS

4

*THE ENTIRE MOVEMENT IS 1 REP ALL THREE WEEKS

12

15

(30 TOTAL (24 TOTAL PUSH UPS) PUSH UPS)

DECLINE DB CHEST PRESS

12

15

20

RB STANDING OVERHEAD PRESS

15

20

25

15

20

25

ABS/CORE

3

RB FRONT RAISE SA/SL OPPOSITE JACK KNIFE

3

30-60 SECS

30-60 SECS

30 EACH 30 EACH 30 EACH 30-60 SIDE SIDE SIDE SECS

* REMEMBER SUPERSET MOVEMENTS ARE GROUPED TOGETHER BACK TO BACK PRIOR TO YOUR REST PERIOD. ENSURE THAT YOU ARE USING A COMFORTABLE WEIGHT SO YOU DO NOT SACRIFICE FORM AND RISK INJURY.

HIIT: MOVEMENT

ROUNDS

WORK

REST

3

40 SECS

20 SECS

1. PLANK UP DOWNS 2. INCH WORM 2X PUSH 3. HIGH PLANK SHOULDER TAP KNEE TAP * COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS.

17

PHASE 1

DAY 2 – BACK/LOWER BODY MOVEMENT

SUPERSET

SETS

DB BENT OVER ROWS

REPS

WEEK 1 WEEK 2 WEEK 3 REST 15

15

15-20

DB SQUAT UP RIGHT UPRIGHT ROW

12

15

15-30

DB GOBLET SQUATS

20

20

20

20

20

30

15

20

25

SUPERSET

4

3

RB GOOD MORNINGS RB SQUAT JUMPS

4

30-60 SECS

30-60 SECS

30-60 SECS

* REMEMBER SUPERSET MOVEMENTS ARE GROUPED TOGETHER BACK TO BACK PRIOR TO YOUR REST PERIOD. ENSURE THAT YOU ARE USING A COMFORTABLE WEIGHT TO NOT SACRIFICE FORM AND RISK INJURY.

HIIT: MOVEMENT

ROUNDS

WORK

REST

3

40 SECS

20 SECS

1. 2 PULSE SQUATS INTO 2 JUMPS 2. BEAR CRAWL FOOT SHUFFLE 3. HINGE LUNGES (EACH SIDE) * COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.

18

PHASE 1

DAY 3 – FULL BODY MOVEMENT

SETS

RB SQUAT PRESS

REPS

WEEK 1 WEEK 2 WEEK 3 REST

15

20

30

RB DEADBUG STARS

20

20

30

SKIER SQUATS

12

15

15

12

16

16

15

20

20

SUPERSET

SUPERSET

4

3

REVERSE CURL PRESS

*CRAWL ABOUT 68 FEET*

LATERAL BEAR CRAWLS

3

30-60 SECS 30-60 SECS 30-60 SECS

* REMEMBER SUPERSET MOVEMENTS ARE GROUPED TOGETHER BACK TO BACK PRIOR TO YOUR REST PERIOD. ENSURE THAT YOU ARE USING A COMFORTABLE WEIGHT TO NOT SACRIFICE FORM AND RISK INJURY.

HIIT: MOVEMENT

ROUNDS

WORK

REST

3

40 SECS

20 SECS

1. BEAR CRAWL EXT. INTO CRAB STANCE KNEE DRIVES 2. INCH WORM INTO SQUAT JUMP

3. PLANK BIRDDOGS

* COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.

19

PHASE 1

DAY 4 – UPPER BODY MOVEMENT

SETS

HANDS UP PUSH UPS

SUPERSET

SUPERSET

REPS

WEEK 1 WEEK 2 WEEK 3 REST

10

15

20

12

15

20

30-60 SECS

4

DB DECLINE CHEST PRESS TO CLOSE GRIP COMBO

KNEELING ISO ARNOLD PRESS

3

DB ISO HOLD LATERAL/FONT RAISES

RB TRICEP EXSTENSIONS

4

10 EACH 12 EACH ARM ARM

15

EACH ARM

8

10

12

20

20

30

30-60 SECS

30-60 SECS

* REMEMBER SUPERSET MOVEMENTS ARE GROUPED TOGETHER BACK TO BACK PRIOR TO YOUR REST PERIOD. ENSURE THAT YOU ARE USING A COMFORTABLE WEIGHT TO NOT SACRIFICE FORM AND RISK INJURY.

HIIT: MOVEMENT

ROUNDS

WORK

REST

3

40 SECS

20 SECS

1. IN AND OUT PUSH UPS 2. WALL SIT RB JABS 3. RB LANDMINE SHOULDERS * COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.

20

PHASE 1

DAY 5 – BACK/LOWER BODY MOVEMENT

SETS

DB DELT FLYS

4

SUPERSET DB RDL INTO BENT OVER ROW

SUPERSET

SUPERSET

KICK STAND SQUATS

REPS

WEEK 1 WEEK 2 WEEK 3 REST

10

10

12

12

15

15

10

4

DB KETTLE BELL SWINGS

DB FRONT SQUATS

3

SIDE LUNGE/ REVERSE LUNGE CURL PRESS

DEMO 1 DEMO 2

15

30-60 SECS

20

EACH SIDE

EACH SIDE

EACH SIDE

12

15

20

15

20

20

10 (5) EACH 12 (6) EACH LEG

LEG

16 (8-10)

30-60 SECS 30-60 SECS

EACH LEG

HIIT: MOVEMENT

ROUNDS

WORK

REST

3

40 SECS

20 SECS

1. GET DOWN GET UP JUMPS 2. CURTSEY INTO SIDE LUNGE 3. SIDE LUNGE INTO SQUAT JUMPS * COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.

21

PHASE 1

DAY 6 – CONDITIONING NOW ITS TIME TO GET THAT HEART RATE UP AND WORK ON OUR CARDIO-VASCULAR SYSTEM! TODAY IS GOING TO BE DEDICATED TO A CARDIO BASED HIIT SESSION. THERE WILL BE 7 GROUPS OF EXERCISES AND 2 MOVEMENTS PER GROUP (14 TOTAL MOVEMENTS). ENSURE THAT YOU COMPLETE THE ENTIRE WARM UP ROUTINE PRIOR TO ENGAGING IN THESE MOVEMENTS. ALWAYS PRACTICE TECHNIQUE OVER QUANITY. THE GOAL IS ALWAYS TECHNIQUE OVER QUANITY. TO SEE A DEMONSTRATION OF THE MOVE JUST CLICK ON THE MOVEMENT.

HIIT:

HIGH INTENSITY INTERVAL TRAINING

HIIT CONDITIONING DAY: 2 ROUNDS WORK TIME: 40s REST TIME: 20s (ADJUST THE WORK AND REST TIME ACCORDING TO YOUR FITNESS LEVEL) 1 MINUTE OF BETWEEN ROUNDS

1. A) 2 PUSH UPS INTO JUMP

B) IN AND OUT PUSH UPS

2. A) 2 POGOS AND PLYO LUNGE

B) DEFENSIVE SLIDES

3. A) SCISSOR TOE TAPS UP AND BACK

B) JUMP FORWARD AND BACK PEDAL

4. A) PROGRESSIVE PLANK TUCKS INTO JUMPS

B) BICYCLE ABS

5. A) PRISONER HIGH KNEES

B) 2X JAB 2X UPPERCUT SPRAWL

6. A) CROSSOVER JUMPS OVER DB

B) V-SIT V-UPS WITH HANDS BEHIND

7. A) MOUNTAIN CLIMBERS

B) LOW PLANK HOLD

* TIP: FOR BEST RESULTS USE AN INTERVAL TIMER APP FOR THE MOST ACCURATE TIME INTERVALS WHILE ENGAGED IN THIS ROUTINE. DURING WORK TIME, GIVE MAXIMUM EFFORT AND DURING REST TIME FOCUS ON YOUR BREATHING PATTERN AND REST. THE TIME INTERVAL CAN BE ADJUSTED ACCORDING TO YOUR FITNESS LEVEL.

22

PHASE 1

DAY 7 – REST DAY NOW ITS TIME TO RECOVER. RECOVERY IS VITAL AND IMPORTANT FOR YOUR BODY. YES, IT IS GREAT TO WORKOUTM, MOVE DAILY, AND BE ACTIVE BUT RECOVERY IS A PART OF BEING GREAT AS WELL. REST AND RECOVERY NOT ONLY ALLOW YOU MUCH NEEDED REST, IT ALSO ALLOWS YOUR MUSCLES TO REPAIR AND BE READY TO GO ON THE FOLLOWING WEEK. REST DAYS SHOULD BE TAKEN JUST AS SERIOUS AS YOUR MOVEMENT DAYS. IF YOU HAVE ANY ELMENTS USE THE R.I.C.E. TECHNIQUE ON RECOVERY DAYS.

R – REST

I – ICE C – COMPRESSION E – ELEVATION UTILIIZE THESE REST DAYS TO CONTINUE YOUR MOBILITY AND FLEXIBILITY BY STRETCHING. STRETCHING WILL NOT ONLY PROMOTE MOBILITY AND FLEXIBILITY BUT ALSO CONTRIBUTE TO PREVENTING INJURY AND SORENESS AS WELL.

* TIP: THERE ARE MANY YOGA ROUTINES ON YOUTUBE FOR ALL FITNESS LEVELS. YOGA IS NOT ONLY GREAT FOR YOUR MUSCLES AND BODY ITS ALSO GREAT FOR YOUR MIND AS WELL. YOUR MOBILITY AND FLEXIBILITY WILL IMPROVE AS WELL. INCORPORATING YOGA CAN BENEFIT YOU TREDMENOUSLY.

23

PHASE 2 WEEKS 4-6 (MOST ATHLETIC PHASE)

EXPLOSION LEGEND DB

DUMBBELLS

RB

RESISTANCE BAND

SA

SINGLE ARM

SL

SINGLE LEG

RDL

ROMANIAN DEADLIFT

AMRAP

AS MANY ROUNDS AS POSSIBLE

HIIT

HIGH INTENSITY INTERVAL TRAINING

SUPERSET

COMPLETING TWO EXERCISES BACK TO BACK BEFORE RESTING

* EXERCISES ARE DEMOSTRATED FOR GYM AND AT HOME WORKOUTS

24

PHASE 2

DAY 1 – UPPER BODY MOVEMENT

SUPERSET

SETS

PUSH UPS ON DB AND OFF COMBO

3

2 PUSH UP EXPLODE INTO BEAR

SUPERSET

SUPERSET

DB FRONT LUNGE LATERAL/FRONT RAISE COMBO

3

STANDING SHOULDER PRESS

HALO PRESS OUTS

3

UNDERHAND DB CROSS RAISES

REPS

WEEK 1 WEEK 2 WEEK 3 REST

10

12

12

10

10

12

10 (5) EACH

12 (6) EACH

16 (8) EACH

LEG

LEG

LEG

12

15

20

12

15

15

12

16

20

30-60 SECS 30-60 SECS 30-60 SECS

HIIT: MOVEMENT

ROUNDS

WORK

REST

3

40 SECS

20 SECS

1. COMMANDO INTO LATERAL PLANK WALKS

2. V-SIT DB ALTERNATING SIDE RUSSIAN TWIST

3. REVERSE PLANK KNEE DRIVES

* COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.

25

PHASE 2

DAY 2 – BACK/LOWER BODY MOVEMENT PUSH UP/ UNILATERAL PLANK PULL THROUGH ROW

REPS

WEEK 1 WEEK 2 WEEK 3 REST

12

16

16

SQUATTED RB ISO ROWS

12

16

20

6 SUMO SQUATS INTO 6 SQUAT JUMP

3

6

6

12

15

20

SUPERSET

SUPERSET

SETS

4

3

DB RDLs

SUPERSET

LATERAL RB BOUNDS

30-60 SECS 30-60 SECS

10 EACH SIDE 12 EACH SIDE 12 EACH SIDE

4

DEPTH JUMPS

8

10

10

30-60 SECS

HIIT: MOVEMENT

ROUNDS

WORK

REST

3

40 SECS

20 SECS

1. HIGH KNEES OVER DB INTO BOUND (EACH WAY FOR 40 SECS) 2. CROSSOVER STEPS OVER DBs

3. 2X SWITCH KICK PLYO LUNGES

* COMPLETE MOVEMENT 1, 2, 3 IN ORDER AND THAT WILL COMPLETE ROUND 1. REST 30-60 SECS BETWEEN ROUNDS. ADD BOOTY BANDS TO ALL POSSIBLE EXERCISES TO INCREASE THE INTENSITY AND BURN.

26

PHASE 2

DAY 3 – FULL BODY MOVEMENT

SUPERSET

SUPERSET

SUPERSET

SUPERSET

DIVER PUSH UPS

SETS

REPS

WEEK 1 WEEK 2 WEEK 3 REST

10

15

20

LATERAL BEAR CRAWLS

10

10

12

SA DB SNATCH EACH ARM

12

16

20

CRAZY 8s

1

2

2

DB JUMP SQUATS

10

12

15

10

12

16

15

20

30

10

10

15

REVERSE LUNGE CURL PRESS UP STRICT SIT UP DB PRESS UP PLANK UP, DOWN KNEE DRIVES

2

2

2

3

30-60 SECS 30-60 SECS 30-60 SECS 30-60 SECS

27

PHASE 2

DAY 4 – UPPER BODY MOVEMENT

SUPERSET

SUPERSET

AB/CORE

SUPERSET

RB PUSH UPS

SETS

REPS

WEEK 1 WEEK 2 WEEK 3 REST

10

15

20

ISO HOLD DECLINE

16

16

20

LATERAL TO FRONT RAISE COMBO

10

10

12

10

12

16

20

20

20

20

20

20

ISO OVERHEAD HOLD W/ CURL TO PRESS UP WIDE LEG V-SIT JACK KNIVES STANDING RB STRAIGHT ARM SQUAT

4

3

3

30-60 SECS

30-60 SECS 30-60 SECS

* BONUS: 3 ROUNDS OF PUSH UP EXPLOSION COMPLEX UNTIL FAILURE PUSH UP EXPLOSION COMPLEX

28

PHASE 2

DAY 5 – BACK LOWER BODY MOVEMENT

SUPERSET

SUPERSET

SUPERSET

SUPERSET

RB SUPERMAN LAT PULLS

SETS

REPS

WEEK 1 WEEK 2 WEEK 3 REST

12

15

20

RB SA ARM LAT ROWS

12

15

20

DB SQUAT LATERAL TWO STEP

16

16

20

16

16

20

20

20

20

12

16

20

16

20

30

10

12

15

LATERAL BOUND DB SINGLE LEG RDL ISO ELBOW TO KNEE LEG LIFTS

SL RB SPLIT SQUATS STANDING SL “STICK ITS” RB BROAD JUMP OUT CRAWL BACK

3

4

3

3

30-60 SECS 30-60 SECS 30-60 SECS 30-60 SECS

* BONUS: 6-10 ROUNDS OF LOAD AND EXPLODE JUMPS OVER BOX/BENCH. LOAD AND EXPLODE JUMPS OVER BOX

29

PHASE 2

DAY 6 – EXPLOSIVE HIIT NOW ITS TIME TO GET MORE EXPLOSIVE AND WORK ON OUR CARDIO-VASCULAR SYSTEM ALL IN ONE WORKOUT. TODAY IS GOING TO BE DEDICATED TO AN EXPLOSIVE HIIT SESSION. THERE WILL BE 5 GROUPS OF EXERCISES AND 2 MOVEMENTS PER GROUP (10 TOTAL MOVEMENTS). ENSURE THAT YOU COMPLETE THE ENTIRE WARM UP ROUTINE PRIOR TO ENGAGING IN THESE MOVEMENTS. ALWAYS PRACTICE TECHNIQUE OVER QUANITY. THE GOAL IS ALWAYS TECHNIQUE OVER QUANITY. TO SEE A DEMONSTRATION OF THE MOVE JUST CLICK ON THE MOVEMENT.

HIIT:

HIGH INTENSITY INTERVAL TRAINING

HIIT EXPLOSION DAY: AMRAP (AS MANY ROUNDS AS POSSIBLE) WORK TIME: 40s REST TIME: 20s (ADJUST THE WORK AND REST TIME ACCORDING TO YOUR FITNESS LEVEL) 1 MINUTE OF BETWEEN ROUNDS

1. A) 2X PUSH UP INTO MIDDLE EXPLOSION JACK

B) INCH WORM INTO TWO PUSH UPS

2. A) PROGRESSIVE IN AND OUT SQUAT JACK JUMPS

B) BODY WEIGHT SQUATS

3. A) THREE WAY JACK KNIVES

B) PLANK TOE TOUCHES

4. A) SPRINT UP JUMP AND CRAWL BACK

B) GET UP/GET DOWN INTO SPRINTER JUMPS

5. A) HAMSTRING BRIDGES

B) STAR CRUNCH HOLDS

* TIP: FOR BEST RESULTS USE AN INTERVAL TIMER APP FOR THE MOST ACCURATE TIME INTERVALS WHILE ENGAGED IN THIS ROUTINE. DURING WORK TIME, GIVE MAXIMUM EFFORT AND DURING REST TIME FOCUS ON YOUR BREATHING PATTERN AND REST. THE TIME INTERVAL CAN BE ADJUSTED ACCORDING TO YOUR FITNESS LEVEL.

30

PHASE 2

DAY 7 – REST DAY NOW ITS TIME TO RECOVER. RECOVERY IS VERY VITAL AND IMPORTANT FOR YOUR BODY. YES, IT IS GREAT TO WORKOUT AND MOVE DAILY AND BE ACTIVE BUT RECOVERY IS A PART OF BEING GREAT AS WELL. REST AND RECOVERY NOT ONLY ALLOW YOU MUCH NEEDED REST, IT ALSO ALLOWS YOUR MUSCLES TO REPAIR AND BE READY TO GO ON THE FOLLOWING WEEK. REST DAYS SHOULD BE TAKEN JUST AS SERIOUS AS YOUR MOVEMENT DAYS. IF YOU HAVE ANY ELMENTS USE THE R.I.C.E. TECHNIQUE ON RECOVERY DAYS.

R – REST

I – ICE C – COMPRESSION E – ELEVATION UTILIIZE THESE REST DAYS TO CONTINUE YOUR MOBILITY AND FLEXIBILITY BY STRETCHING. STRETCHING WILL NOT ONLY PROMOTE MOBILITY AND FLEXIBILITY BUT ALSO CONTRIBUTE TO PREVENTING INJURY AND SORENESS AS WELL.

* TIP: THERE ARE MANY YOGA ROUTINES ON YOUTUBE FOR ALL FITNESS LEVELS. YOGA IS NOT ONLY GREAT FOR YOUR MUSCLES AND BODY ITS ALSO GREAT FOR YOUR MIND AS WELL. INCORPORATING YOGA CAN BENEFIT YOU TREDMENOUSLY AS WELL.

31

PHASE 3 WEEKS 7-8

STRENGTH/POWER LEGEND DB

DUMBBELLS

RB

RESISTANCE BAND

SA

SINGLE ARM

SL

SINGLE LEG

RDL

ROMANIAN DEADLIFT

AMRAP

AS MANY ROUNDS AS POSSIBLE

HIIT

HIGH INTENSITY INTERVAL TRAINING

SUPERSET

COMPLETING TWO EXERCISES BACK TO BACK BEFORE RESTING

* EXERCISES ARE DEMOSTRATED FOR GYM AND AT HOME WORKOUTS

32

PHASE 3

DAY 1 – UPPER BODY MOVEMENT

SUPERSET

SUPERSET

SUPERSET

AB/CORE SUPERSET

HAND UPS PUSH UPS TWO PUSH UP LOW HOLD LEG JACKS SEATED ISO ARNOLD PRESS SINGLE DB FRONT RAISE (W/ HOLD FINISH)

DB 21s BICEP CURLS DB ISO TRICEP KICKBACKS LOW PLANK DB TAPS

HOLLOW ROCKS

SETS

REPS

WEEK 1

WEEK 2 REST

15

20

10

12

12 EACH ARM

16 EACH

4

4

4

4

10 THEN HOLD

ARM

12

TIL FAILURE

THEN HOLD TIL FAILURE

1

1-3

16 EACH

20 EACH

30

30

40 SECS

40 SECS

30-60 SECS

30-60 SECS 30-60 SECS 30-60 SECS

* BONUS: 100 PUSH UPS (4 SETS OF 25).

33

PHASE 3

DAY 2 – BACK/LOWER BODY MOVEMENT

SUPERSET

SUPERSET

SUPERSET

SUPERSET

SETS

REPS

WEEK 1

WEEK 2

10

10

RB SA LAT ROW

10 EACH

12 EACH

ECCENTRIC GOBLET SQUATS

20

20

10

15

BENT OVER DB ROW 3 SEC HOLDS

SEATED DB JUMP UPS SL WEIGHTED HIP THRUST ECCENTRIC DB RDLs DB ONE LEG “STICK ITS”

2X POGO JUMP OVER DB

4

4

4

3

16 EACH

REST

30-60 SECS 30-60 SECS

20 EACH 30-60

15

20

SECS

20

30

30-60 SECS

40 SECS 40 SECS

* BONUS: 100 BODY WEIGHT SQUATS (2 SETS OF 50). BODY WEIGHT SQUATS

34

PHASE 3

DAY 3 – FULL BODY 3 TO 5 ROUNDS MOVEMENT

UPPER BODY

FULL BODY

CORE

REPS

WEEK 1

WEEK 2

12

15

BICEP CURLS

15

20

ARNOLD PRESS SEATED THRUSTERS

12

15

20

20

PUSH UP MAN MAKERS

BEAR CRAWL BIRD DOGS UNI-LATERAL LUNGES

LOWER BODY

SETS

UNI-LATERAL DB DEADLIFT JUMP OVERS PLANK WALK HOLLOW WALKS OUT

1

1

REST

30-60 SECS 30-60 SECS

1

15 EACH 20 EACH 30-60 SECS 12 16

1

30-60 SECS

10

20

* BONUS: COMPLETE A PROGRESSIVE PUSH UP AND SQUAT PYRAMID UP TO 8-10 BETWEEN EACH ROUND.

PROGRESSIVE PUSH UP AND SQUAT PYRAMID

35

PHASE 3

DAY 4 – UPPER BODY MOVEMENT

SUPERSET

WEEK 1

WEEK 2 REST

15

KNEELING DB PRESS OUT AND PRESS UP

8

10

STANDING SHOULDER PRESS

12

15

10

10

10

10

15

20

10

20

SUPERSET

BI-CEPS

REPS

12

GLUTE BRIDGE DB/ RB CHEST PRESS

SUPERSET

SETS

ISO HOLD SIDE AND FRONT RAISE BURN OUT

30 SEC BICEP CIRCLES INTO 10 CURLS

WEIGHT TRICEP DIPS

HOLLOW PLANK WALK OUTS

4

4

3

3

30-60 SECS

30-60 SECS 30-60 SECS 30-60 SECS

* BONUS: 100 PUSH UPS (2 SETS OF 50 WITH 30 SECS REST BETWEEN SETS).

36

PHASE 3

DAY 5 – BACK/LOWER BODY MOVEMENT

SUPERSET

SUPERSET

REPS WEEK 1

WEEK 2

15

15

DB ISO HOLD UPRIGHT ROW

10 EACH ARM

12 EACH

DB SQUAT HALOS

12

15

6

10

10 EACH SIDE

10 EACH

6

8

10 EACH

20 EACH

DB ROW INTO SHRUGS

DB SQUAT OPEN UP STEPS

KICK STAND RDLS (EACH LEG) W/ CURL COMBO

SUPERSET

SETS

UNI-LATERAL PULSE LUNGE PLYOS REVERSE LUNGE INTO KNEE DRIVE

4

4

4

3

REST

30-60 SECS

ARM

SIDE

30-60 SECS

30-60 SECS

* BONUS: 50 RESISTANCE BAND SQUAT JUMPS (2 SETS OF 25) RESISTANCE BAND SQUAT JUMPS

30-60 SECS

37

PHASE 3

DAY 6 – CONDITIONING WORKOUT

SUCIDE RUNS (20-30 YARDS)

SETS

1

ROUNDS WEEK 1

WEEK 2

REST

3-6

10

60 SECS

* ENSURE THAT YOU USE SOME TYPE OF MARKERS (CONES, LINES, WATER BOTTLES, OR ANYTHING YOU HAVE TO SET YOUR DISTANCES)

38

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BE GREAT!