AX-1
Day 1 - Strength Training Workout I
1: SPIDERMAN CRAWLS
SETS: 3
REPS: TO FAILURE
If limited by space, alternate your reps forward and backwards until failure is reached
2: ALTERNATE DB PRESS (NEUTRAL GRIP)
SETS: 3
REPS: 10RM (TO FAILURE)
Alternate 10 presses on each arm per set
3: ALTERNATING ROTATIONAL DB SHOULDER PRESS
SETS: 3
REPS: 12RM (TO FAILURE)
Alternate 6 reps on each arm per set
4: DB SHOULDER 'L' RAISES
SETS: 3
REPS: 12RM (TO FAILURE)
6 raises forward and 6 to the side each arm each set.
5: TRICEPS PUSHDOWNS
SETS: 3
REPS: 12RM (TO FAILURE)
Use heavy enough weight to fail on your 12th rep
6: DB EXTERNAL ROTATION
SETS: 3
REPS: 15
3 sets on each arm. The goal of this exercise is NOT to set a new strength PR! Focus on quality contraction and form always
Day 2 - Conditioning Workout I
Once you finish going up and down the ladder 8 times, move on to the next drill without resting
QFL LATERAL RUN
ROUNDS: 1
ROUND TRIPS: 8
8 times up and down the ladder without rest
QFL IN IN OUT OUT
ROUNDS: 1
ROUND TRIPS: 8
8 times up and down the ladder without rest
QFL ICKY SHUFFLE
ROUNDS: 1
ROUND TRIPS: 8
8 times up and down the ladder without rest
QFL ALI SHUFFLE
ROUNDS: 1
ROUND TRIPS: 8
8 times up and down the ladder without rest
Day 3 - Strength Training Workout II
1: BARBELL SQUATS
SETS: 3-4
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
2: DUMBBELL SIDE LUNGE
SETS: 3
REPS: 12RM (TO FAILURE)
Alternate 12 reps to right and left each set. Use heavy enough weight to fail on your 12th rep
3: STIFF LEGGED DEADLIFTS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
4: BARBELL HIP THRUSTS
SETS: 4
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
5: STARFISH CRUNCH
SETS: 3
REPS: TO FAILURE
Do as many reps as you can to failure
6: HEELS TO THE HEAVENS
SETS: 3
REPS: TO FAILURE
Do as many reps as you can to failure
Day 4 - Conditioning Workout II
WARMUP JOG
INTERVALS: 1
TIME: 5 MINUTES
ATHLEAN BURST INTERVALS
INTERVALS: 10
STRUCTURE: (20 SECOND ALL OUT SPRINT + 40 SECOND JOG)
COOLDOWN JOG
INTERVALS: 1
TIME: 5 MINUTES
Day 5 - Strength Training Workout III
1: INVERTED ROW
SETS: 4
REPS: TO FAILURE
Can do either with knees bent or straight for more challenge
2: STANDING DB ROW / KICKBACK
SETS: 3
REPS: 10-12RM (TO FAILURE)
Keep your lower back slightly arched throughout
3: REVERSE LUNGE CURLS
SETS: 3
REPS: 12RM (TO FAILURE)
6 reps stepping back with right and 6 on left each set
4: DB HAMMER CURLS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Slowly control the lowering of the dumbbells
5: DB RUSSIAN V-UPS
SETS: 4
REPS: TO FAILURE
Minimize rest between ab exercise sets to 30 seconds.
Day 6 - Rest
Day 7 - Rest
Day 8 - Strength Training Workout I
1: BURPEE PUSHUP PYRAMID
SETS: 3
REPS : 8,6,4,2
Work your way down from 8 to 6 to 4 to 2 reps each set. If you need more of a challenge, increase your rep count at each stage, i.e. start at 20, perform 18, 16, 14 and so on...
2: INCLINE BENCH PRESS
SETS: 4
REPS: 12RM (TO FAILURE)
Use heavy enough weight to fail on your 12th rep
3: SIDE LATERALS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Keep slight bend in your elbows throughout and keep your thumbs higher than your pinkies.
4: DUMBBELL KICKBACKS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
5: TRICEP PUSH AWAYS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
Day 9 - Conditioning Workout I
DB RUSSIAN V-UPS
ROUNDS: 2
REPS: TO FAILURE
SHADOW/HEAVYBAG BOXING
ROUNDS: 2
TIME: 3 MINUTES CONTINUOUS
SCISSOR KICK V-UPS
ROUNDS: 2
REPS: TO FAILURE
SHADOW/HEAVYBAG BOXING
ROUNDS: 2
TIME: 3 MINUTES CONTINUOUS
HEELS TO THE HEAVENS
ROUNDS: 2
REPS: TO FAILURE
SHADOW/HEAVYBAG BOXING
ROUNDS: 2
TIME: 3 MINUTES CONTINUOUS
Day 10 - Strength Training Workout II
1: DB BULGARIAN SPLIT SQUATS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Keep the majority of your weight on the front leg. Use heavy enough weight to fail in 10-12 reps
2: STEP UP THRUSTS
SETS: 3
REPS: 10-12 ON EACH LEG
Explosiveness is key to this exercise, as well as getting full extension! This is not a mass builder, this is to set the stage for building more powerful legs in your strength training
3: DB SWING
SETS: 4
REPS: 15
Explode through the hips and glutes, do not lift with the back. Use a weight that makes the 15 reps challenging without taking you to complete failure
4: PHYSIOBALL LEG / HAMSTRING CURLS
SETS: 3
REPS: TO FAILURE
For a greater challenge, move the ball closer to your heels
5: CANOES
SETS: 3
REPS: TO FAILURE
Don't count reps...perform all 3 sets to failure. You may slow down your rep cadence to increase your speed to failure
Day 11 - Conditioning Workout II
LINE DRILL - CROSSOVERS
ROUNDS: 4
TIME: 60 SECONDS EACH ROUND
LINE DRILL - X JUMP TURNS
ROUNDS: 4
TIME: 30 SECONDS EACH ROUND
LINE DRILL - SIDE TO SIDE DOUBLE HOPS
ROUNDS: 4
TIME: 30 SECONDS EACH ROUND
LINE DRILL - CROSSOVERS
ROUNDS: 4
TIME: 60 SECONDS EACH ROUND
Day 12 - Strength Training Workout III
1: PULLUPS
SETS: 4
REPS: TO FAILURE
Do as many as you can. Don't worry if you can't do many at this point. You will improve.
2: DB RENEGADE ROW
SETS: 3
REPS: 12RM (TO FAILURE)
Each set consists of 12 rows on each arm. Use heavy enough weight to fail on your 12th rep
3: SPIDER CURLS
SETS: 4
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
4: LOW CABLE BICEP CURLS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Perform these reps rather quickly but through full range of motion. Be sure to heavy enough weight that you fail in 10-12 reps
5: STARFISH CRUNCHES
SETS: 3
REPS: TO FAILURE
Perform 3 sets to failure resting less than 30 seconds between sets
Day 13 - Rest
Day 14 - Rest Day 15 - Strength Training Workout I
1: BURPEE PUSHUP PYRAMID
SETS: 3
REPS: 8, 7, 6, 5, 4, 3, 2, 1
8, 7, 6, 5, 4, 3, 2, 1 reps each set with burpees in between. If you need more of a challenge, increase your rep count at each stage, i.e. start at 20, perform 19, 18, 17, etc
2: CABLE 3D CROSSOVERS
SETS: 4
REPS: 10RM (TO FAILURE)
2 sets each arm. Use heavy enough weight to fail in 10 reps
3: INCLINE DB SQUEEZE PRESS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
4: TRICEPS PUSHDOWNS
SETS: 3
REPS: 10RM (TO FAILURE)
Use heavy enough weight that you fail in 10 reps
5: DB EXTERNAL ROTATION
SETS: 3
REPS: 15
3 sets each on right and left arm. The goal of this exercise is NOT to set a new strength PR! Focus on quality contraction and form always
Day 16 - Conditioning Workout I
CONE DRILL - 5-10-5 RIGHT AND LEFT
SETS: 3
REPS: 5 (EACH SIDE)
This drill is an excellent drill for developing acceleration / deceleration and foot quickness and is extremely productive drill for improving your ability to drop your center of gravity for maximum lower body load and explosiveness. Start in a 2-point stance straddling the starting line. Open to your right or left; sprint 5 yards; touch the line with your hand. Turn and sprint 10 yards and touch the line with your hand. Turn and sprint 5 yards through the finish line. Perform 3 sets of 5 reps to each side, resting 1 minute between completed sets. Variations: This drill can be varied by either changing the distance between the lines or the direction in which you start (i.e.first step to the right or to the left).
CONE DRILL - STAR DRILL
ROUNDS: 8
Set up 8 cones in a half-star pattern 5-7 yards apart. Start in an athletic position with head and shoulders up and knees slightly bent at cone 1. Sprint to cone 2, touch the cone with your hand, and sprint back to cone 1. Sprint to cone 3, touch the cone with your hand, and sprint back to 1. Continue this pattern until you have touched every cone. This sequence is considered one round. Perform 8 rounds resting 30 seconds between each. Variations: You can vary this drill by performing different agility skills in each leg of the drill, by altering the distance of the cones, or by changing the order of the skills.
CONE DRILL - 4 CORNERS
ROUNDS: 8
Start with four cones in a square pattern, spread out 5-10 yards apart. Begin on the right side of cone 1 and sprint to cone 2. Stay to the outside of the cone and shuffle left to cone 3. From cone 3, backpedal to cone 4. Stay to the outside of cone 4 and shuffle back to the finish line (which would be the original cone). This sequence is considered one round. Perform 8 complete rounds, resting 30 seconds between each. Variations: You can vary this drill by performing different agility skills in each leg of the drill, by altering the distance of the cones, or by changing the order of the skills.
CONE DRILL - AGILITY WHEEL
ROUNDS: 8
Set up 9 cones in a circle, with each cone 5-10 yards apart (see video). Stand in the center of the circle at cone 9. Start by sprinting to cone 1, and then back-pedal back to the center. Sprint to cone 2 and sprint back to the center. Shuffle to cone 3 and Shuffle back to the center. Sprint to cone 4 and sprint back to the center. Backpedal to cone 5 and sprint back to the center. Sprint to cone 6 and sprint back to the center. Shuffle to cone 7 and Shuffle back to the center. Sprint to cone 8 and sprint through the center. This sequence is considered one round. Perform 8 rounds resting 30 seconds between each. Variations: The drill can be varied by changing either the distance between the cones or the skills performed during each leg of the drill.
Day 17 - Strength Training Workout II
1: 3-WAY LUNGE REACH
SETS: 3
REPS: 7
Do 1 set of 7 for straight, side, and pivot lunges in a row without rest. Switch legs. Make sure you choose a weight that makes your 7th rep in each direction very challenging
2: SKIER (SKATER) HOPS
SETS: 3
TIME: 45 SECONDS EACH ROUND
Land softly into squat position and explode out!
3: FRONT SQUAT
SETS: 3
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
4: BARBELL HIP THRUSTS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
5: WINDSHIELD WIPERS
SETS: 3
REPS: TO FAILURE
No need to count reps here...do them until the burn beats you!
Day 18 - Conditioning Workout II
SPRINT/WALK/JOG
ROUNDS: 6
Mark off a distance of 90 yards and place a cone at the halfway mark as well. The drill begins with you sprinting to the cone 90 yards away. Turn around and walk back to the half way mark 45 yards away, and then jog back to the starting cone. Turn and repeat this cycle of sprint/walk/jog for the prescribed number of rounds.
FULL GASSERS
ROUNDS: 6
TIME: 18-20 SECONDS EACH ROUND
Similar to the half gasser, except this time the cones will be placed 60 yards apart and the time that you will be expected to complete the run in is between 18-20 seconds. After completing the run, you will have the balance of 1 minute to rest (approximately 40 seconds) before you perform your next rep.
HALF GASSERS
ROUNDS: 4
TIME: 8-10 SECONDS EACH ROUND
Place two cones in a straight line 30 yards apart. While holding a stopwatch to time yourself, sprint from the first cone to the second. When you reach the second cone, turn and change direction sprinting back to the first cone. Try to complete the round trip in about 8-10 seconds. Regardless of how long it takes you to complete the trip, you have the remainder of the 30 seconds (approximately 20 seconds) to rest until you have to perform your next rep. Continue in this manner, completing the run and then getting your rest, all within 30 seconds.
30 YARD JUMPS
ROUNDS: 4
Place two cones 30 yards apart (the distance from home plate to first base). Start by taking a few hopping steps, as if taking a secondary lead while on first base. Imagining a ball hit through the hole for a base hit, turn and sprint towards the second cone. Walk back to the first cone, turn and repeat.
Day 19 - Strength Training Workout III
1: PULLUPS
SETS: 3
REPS: TO FAILURE
Perform to positive failure followed by negative failure each set.
2: BARBELL ROWS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Make sure to keep your lower back arched and supported. Use heavy enough weight to fail in 10-12 reps
3: ROTATIONAL HIGH ROW
SETS: 4
REPS: 12RM (TO FAILURE)
Do 2 sets each with the right and left arms. Use heavy enough weight that will allow you to fail on your 12th rep
4: INCLINE DB CURLS
SETS: 4
REPS: 10-12RM (TO FAILURE)
Be sure to get a full stretch on the biceps at the bottom of the rep. Use heavy enough weight to fail in 10-12 reps
5: DB HAMMER CURLS PRONATION
SETS: 3
REPS: 10RM (TO FAILURE)
Make sure to control the eccentric lowering of the dumbbells. Use heavy enough weight to fail on your 10th rep
6: ISO REVERSE CRUNCHES
SETS: 3
REPS: TO FAILURE
Do them until they burn...3 times!
Day 22 - The "ATHLEAN 400" Challenge
PUSHUPS
REPS: 100
INVERTED ROWS
REPS: 100
BODYWEIGHT SQUATS
REPS: 100
FULL SIT UPS
REPS: 100
Day 23 - Hard Core Training I
1: ROLLUPS
SETS: 2
REPS: TO FAILURE
Lower yourself down very slowly
2: HEELS TO THE HEAVENS
SETS: 2
REPS: TO FAILURE
Clear your whole tailbone off the mat
3: SCISSOR KICK V-UPS
SETS: 2
REPS: TO FAILURE
4: JACKKNIFES
SETS: 2
REPS: 15
15 reps with right leg high and 15 with the left leg high each set. No rest in between. For more of a challenge, slow down your cadence on each rep to increase your time under tension
5: SUPERMAN LIFTS
SETS: 2
REPS: 10
Keep your feet together and squeeze glutes / lower back to lift. For more of a challenge, slow down your cadence on each rep to increase your time under tension
Day 24 - CONDITIONING WORKOUT
JUMP ROPE - TWO-FOOT HOPS
ROUNDS: 1
REPS: 50 JUMPS
JUMP ROPE - SIDE TO SIDE HOPS (2 FEET)
ROUNDS: 1
REPS: 50 JUMPS
JUMP ROPE — SINGLE-LEG JUMPS
ROUNDS: 1
REPS: 50 JUMPS EACH LEG
JUMP ROPE — SIDE-TO-SIDE HOPS (1 FOOT)
ROUNDS: 1
REPS: 50 JUMPS
JUMP ROPE — SIDE-TO-SIDE HOPS (2 FEET)
ROUNDS: 1
REPS: 50 JUMPS
JUMP ROPE — TWO-FOOT HOPS
ROUNDS: 1
REPS: 50 JUMPS
Day 25 - Hard Core Training II
1: PLANK MARCH
SETS: 2
REPS: 30
Alternate 15 reps each leg per set. For more of a challenge, slow down your cadence on each rep to increase your time under tension
2: PLANK OPPOSITE KNEE TO ELBOW
SETS: 2
REPS: TO FAILURE
Alternate right elbow to left knee and left elbow to right knee each set
3: PLANK SAME SIDE ELBOW TO KNEE
SETS: 2
REPS: TO FAILURE
Alternate right elbow to right knee and left elbow to left knee
Day 26 - The "ATHLEAN 400" Challenge Retest
PUSHUPS
REPS: 100
INVERTED ROWS
REPS: 100
BODYWEIGHT SQUATS
REPS: 100
FULL SIT UPS
REPS: 100
Day 27 - Rest
Day 28 - Rest
Day 29 - Strength Training Workout I
1: DB SWING
SETS: 3
REPS: 15
Lift weight with a hip thrust, not your arms. Use a weight that makes the 15 reps challenging without taking you to complete failure
2: DB DROP SQUAT
SETS: 3
REPS: 10RM (TO FAILURE)
Drop down until thighs are parallel to ground. Use heavy enough weight to fail on your 10th rep
3: DB CURL AND PRESS
SETS: 3
REPS: 12RM (TO FAILURE)
Don’t cheat the weights up....muscle them up. Use heavy enough weight to fail on your 12th rep
4: CLAPPING PLYO PUSHUPS
SETS: 3
REPS: TO FAILURE
Perform 3 sets to failure.
5: TRICEPS PUSHDOWNS
SETS: 3
REPS: 12RM (TO FAILURE)
Use heavy enough weight to fail in 12 reps
6: CABLE SWORD RAISES
SETS: 4
REPS: 12
The goal of this exercise is NOT to set a new strength PR! Focus on quality contraction and form always. Perform 2 sets each on the right and left arms
Day 30 - Conditioning Workout I
WARMUP JOG
INTERVALS: 1
TIME: 5 MINUTES
INTERVALS (25 SECOND ALL-OUT SPRINT / 35 SECOND JOG)
INTERVALS: 12
STRUCTURE: (25 SECOND ALL OUT SPRINT + 35 SECOND JOG)
COOLDOWN JOG
INTERVALS: 1
TIME: 5 MINUTES
Day 31 - Hard Core Training I
ROLLUPS
SETS: 2
REPS: 10
'Paint' the spine onto the floor on the descent. For more of a challenge, slow down your cadence and focus on a tense contraction in the core and "painting" the spine on the floor
ISO REVERSE CRUNCHES
SETS: 2
REPS: 15
Initiate movement from the core—not the legs. For more of a challenge, slow down your cadence and focus on a tense contraction in the core
BENCH TUCK CRUNCHES
SETS: 2
REPS: 15
Try to keep your hands free from the bench if you can
PLANK OPPOSITE KNEE TO ELBOW
SETS: 2
REPS: TO FAILURE
Alternate left knee to right elbow and right knee to left elbow for each rep
Day 32 - Conditioning Workout II
BURPEES
TIME: EVERY EVEN MINUTE FOR 20 MINUTES
REPS: 10
Rest the balance of the minute
BOX JUMPS
TIME: EVERY ODD MINUTE FOR 20 MINUTES
REPS: 12
Rest the balance of the minute
Day 33 - Strength Training Workout II
1: BARBELL DEADLIFTS
SETS: 3
REPS: 12-15RM (TO FAILURE)
The heavier the weight you hold, the more forearm work. Use heavy enough weight to fail within 12-15 reps
2: BARBELL CLEAN AND PRESS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Explosively clean the weights and stabilize as you push. Use heavy enough weight to fail in 10-12 reps
3: CABLE SQUAT TO STANDING ROW
SETS: 3
REPS: 10RM (TO FAILURE)
Pull as you power yourself up to a standing position.Use heavy enough weight that you fail on the 10th rep
4: CLOSE GRIP BENCH PRESS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
5: DB BENCH PRESS (NEUTRAL GRIP)
SETS: 3
REPS: 12RM (TO FAILURE)
Perform 3 sets of 12 RM to failure
6: ECCENTRIC STEP AWAYS
SETS: 2
REPS: 10
Perform 2 sets on each arm for this exercise. The goal of this exercise is NOT to set a new strength PR! Focus on quality contraction and form always
Day 34 - Rest
Day 35 - Rest
Day 36 - Strength Training Workout I
1: SINGLE LEG SQUAT WITH MINI JUMPS
SETS: 3
REPS: 12-15
Explosively push off the ground and land softly
2: 3-WAY DB RDL
SETS: 2
REPS: 12
Perform 4 "rounds" of 3 reps — each round should include a rep outside the knee, inside the knee and in front of knee, and each round should be consecutive until all 12 reps are complete
3: LOW CABLE ROTATIONAL ROW
SETS: 3
REPS: 10-12RM (TO FAILURE)
3 sets of 10-12 reps on each arm. Use heavy weight to fail in 10-12 reps
4: DB RENEGADE ROWS
SETS: 3
REPS: 10
Alternate arms for each rep. Engage the core throughout
5: DECLINE BENCH PRESS
SETS: 4
REPS: 10-12RM (TO FAILURE)
Use heavy weight to fail in 10-12 reps
6: TRICEPS PUSHDOWNS
SETS: 3
REPS: 12RM (TO FAILURE)
Use heavy enough weight to fail in 12 reps
Day 37 - Conditioning Workout
BOX JUMPS
REPS: 11
Follow this with 11 burpees
BENCH BOTTOM PISTOL SQUATS
REPS: 11
Follow this with 11 burpees
SPLIT SQUAT JUMPS
REPS: 11
Follow this with 11 burpees
CLAPPING PLYO PUSHUPS
REPS: 11
Follow this with 11 burpees
HANDSTAND PUSHUPS
REPS: 11
Follow this with 11 burpees
PLANK WALKOUTS
REPS: 11
Follow this by gasping for air!
Day 38 - Hard Core Training I
HEELS TO THE HEAVENS
SETS: 2
REPS: TO FAILURE
Do 2 sets of as many reps as you can
JACKKNIFES
SETS: 2
REPS: 15
2 sets of 15 on each leg without resting in between. For more of a challenge, slow down your cadence on each rep to increase your time under tension
PLANK MARCH
SETS: 2
REPS: 30
30 marches each foot per set while in plank. For more of a challenge, slow down your cadence on each rep to increase your time under tension
PLANK SAME SIDE KNEE TO ELBOW
SETS: 2
REPS: TO FAILURE
Alternate right elbow to right knee and left elbow to left knee
Day 39 - Conditioning Workout II
WARMUP JOG
LAPS: 1
DISTANCE: 400M = 1/4 MILE = 1 LAP
SPRINT THE STRAIGHT AWAYS AND JOG THE CURVES
LAPS: 4-5
DISTANCE: 400M = 1/4 MILE = 1 LAP
Each lap = 100m STRAIGHT SPRINTS x2 / 100m CURVED JOGS x2
COOLDOWN JOG
LAPS: 1
DISTANCE: 400M = 1/4 MILE = 1 LAP
Day 40 - Strength Training Workout II
1: CROSSOVER LUNGE
SETS: 3
REPS: 12
Alternate 12 reps to each side each set. Choose a weight that ensures the 12th rep is a challenge but still allows you to execute the reps with perfect form
2: FORWARD STEP UPS (WITH DUMBBELLS)
SETS: 3
REPS: 10-12RM (TO FAILURE)
You can use a weighted vest in place of dumbbells if you prefer
3: ONE ARM DB ROW
SETS: 3
REPS: 10-12RM (TO FAILURE)
Perform 3 sets using your 10-12 rep max
NOTE: Please watch today's Daily YouTube Strategy Video for updated information on how to perform this exercise. 4: DB CURL AND PRESS
SETS: 3
REPS: TO FAILURE
When you can't press anymore… just do the curls!
5: MINIBOX UPPER BODY STEP UPS
SETS: 3
REPS: 20
Stack a few plates/books up if you don't have a box. Use 'up, up, down, down' sequence. If 20 reps is too easy, increase height of box or add a pushup to the beginning and end of each sequence
6: SHOULDER DB / TUBING "L" RAISES
SETS: 3
REPS: 12RM (TO FAILURE)
6 raises forward and 6 to the side each arm each set.
Day 41 - Rest
Day 42 - Rest
Day 43 - Strength Training Workout I
1: SIDE STEP UPS
SETS: 3
REPS: 12
Perform 3 sets of 12 on each leg. If the exercise is not challenging enough, add dumbbells or preferably a weighted vest (make sure dumbbells do not interfere with hand positioning)
2: PHYSIOBALL LEG / HAMSTRING CURLS
SETS: 3
REPS: TO FAILURE
For a greater challenge, move the ball closer to your heels
3: SPIDERMAN PUSHUPS
SETS: 3
REPS: TO FAILURE
Same as the Spiderman Crawl, except do a pushup with every step up and back — yes, it’s hard! If limited by space, alternate your reps forward and backwards until failure is reached
4: BARBELL CLEAN AND PRESS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps. Remember; explosiveness is the key at this point in the program!
5: PULLUPS
SETS: 3
REPS: TO FAILURE
Perform as many reps as you can to failure each set
6: STANDING EXTERNAL ROTATION (ABDUCTED SHOULDER)
SETS: 2
REPS: 8-10
Do 2 sets on each arm to strengthen rotator cuffs. The goal of this exercise is NOT to set a new strength PR! Focus on quality contraction and form always
Day 44 - Conditioning Workout I
JUMPING JACKS
ROUNDS: 4
TIME: 1 MINUTE PER ROUND
Perform this exercise for 1 minute straight before moving on to the next exercise in the circuit. If you must rest at any point, keep it to an absolute minimum.
MOUNTAIN CLIMBERS
ROUNDS: 4
TIME: 1 MINUTE PER ROUND
Perform this exercise for 1 minute straight before moving on to the next exercise in the circuit. If you must rest at any point, keep it to an absolute minimum.
PLANK WALKOUTS (INCHWORMS)
ROUNDS: 4
TIME: 1 MINUTE PER ROUND
Perform this exercise for 1 minute straight before moving on to the next exercise in the circuit. If you must rest at any point, keep it to an absolute minimum.
BODYWEIGHT SQUATS
ROUNDS: 4
TIME: 1 MINUTE PER ROUND
Perform this exercise for 1 minute straight before moving on to the next exercise in the circuit. If you must rest at any point, keep it to an absolute minimum.
Day 45 - Hard Core Training I
ISO REVERSE CRUNCHES
SETS: 2
REPS: TO FAILURE
Initiate movement from the core — not the legs
AROUND THE WORLDS
SETS: 2
REPS: 16
8 circles clockwise and 8 circles counterclockwise. For more of a challenge, slow down your cadence on each rep to increase your time under tension
V-UP RUSSIAN TWIST
SETS: 2
REPS: TO FAILURE
Do as many reps as you can until failure
CANOES
SETS: 2
REPS: 40
Each “canoe stroke” is considered one rep. For more of a challenge, slow down your cadence on each rep to increase your time under tension
Day 46 - Conditioning Workout II
WARMUP SPIN
INTERVALS: 1
TIME: 5 MINUTES
30-SECOND SPRINT PEDALING / 1-MINUTE CASUAL PEDALING
INTERVALS: 8
TIME: 90 SECONDS = 1 INTERVAL
For this exercise, sprint pedal for 30 seconds followed by casual pedaling for 1-minute. Perform in this fashion for 8 intervals.
COOLDOWN SPIN
INTERVALS: 1
TIME: 5 MINUTES
Day 47 - Strength Training Workout II
1: KETTLEBELL/DB SWING
SETS: 3
REPS: 20
Increase your reps to 20 per set for more intensity! Use a weight that makes the 20 reps challenging without taking you to complete failure
2: BARBELL HIP THRUSTS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
3: REVERSE LUNGE CURLS
SETS: 3
REPS: 12RM (TO FAILURE)
Use enough weight to destroy your biceps in 12 reps
4: BARBELL CLEAN AND PRESS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Explosively clean the weights and stabilize as you push. Make sure to use weight that allows you to fail in 10-12 reps
5: CABLE 3D CROSSOVERS
SETS: 3
REPS: 10-12RM (TO FAILURE)
Perform 3 sets with each arm. Use heavy enough weight to fail in 10-12 reps
6: INVERTED ROW (LEGS STRAIGHT)
SETS: 3
REPS: TO FAILURE
End with everything you’ve got! Try to keep the legs straight if you can for as many reps as possible.
Day 48 - Rest
Day 49 - Rest
Day 50 - The "ATHLEAN 400" Challenge Retest
PUSHUPS
REPS: 100
INVERTED ROWS
REPS: 100
BODYWEIGHT SQUATS
REPS: 100
FULL SIT UPS
REPS: 100
Day 51 - Hard Core Training I
PLANK STRAIGHT LEG MARCH
SETS: 3
REPS: 30
Alternate 15 reps each leg per set. For more of a challenge, slow down your cadence on each rep to increase your time under tension
PLANK SAME SIDE KNEE TO ELBOW
SETS: 3
REPS: TO FAILURE
Alternate right elbow to right knee and left elbow to left knee
PLANK OPPOSITE KNEE TO ELBOW
SETS: 3
REPS: TO FAILURE
Alternate right elbow to left knee and left elbow to right knee each set
PHYSIOBALL REVERSE HYPEREXTENSION
SETS: 3
REPS: 15
Lift your legs straight using your glutes/low back. For more of a challenge, slow down your cadence on each rep to increase your time under tension
Day 52 - Rest
Day 53 - Hard Core Training II
STARFISH CRUNCH
SETS: 3
REPS: TO FAILURE
Do as many reps as you can to failure
JACKKNIFES
SETS: 3
REPS: 15
15 reps with right leg high and 15 with the left leg high each set. No rest in between. For more of a challenge, slow down your cadence on each rep to increase your time under tension
BENCH TUCK CRUNCH
SETS: 3
REPS: 20
Try to keep your hands free from the bench if you can
PHYSIOBALL AROUND THE WORLDS
SETS: 3
REPS: 20
10 clockwise circles and 10 counterclockwise circles. Keep your feet together and squeeze glutes / lower back to lift. For more of a challenge, slow down your cadence on each rep to increase your time under tension
Day 54 - The ATHLEAN "20 Up 20 Down" Challenge
PUSHUPS
SETS: 20
REPS: 10
INVERTED ROWS
SETS: 20
REPS: 5
BODYWEIGHT SQUATS
SETS: 20
REPS: 10
JUMPING JACKS
SETS: 20
REPS: 10
Day 55 - Rest
Day 56 - Rest
Day 57 - Strength Training Workout I
1A: INCHWORMS
SETS: 3 A/B COMBOS
REPS: 10
Perform these in place if you don't have room...
1B: CLAPPING PLYO PUSHUPS
REPS: TO FAILURE
Proceed immediately into your clapping plyo pushups to failure
2A: STANDING DB ROW AND KICKBACK
SETS: 3 A/B COMBOS
REPS: 10-12
Squeeze and hold at the end of each rep... Be sure to use a weight that makes your 12th rep challenging while maintaining proper form
2B: PULLUPS
REPS: TO FAILURE
Immediately knock out your pullups using a shoulder width grip or slightly narrower
3A: SPIDER CURLS
SETS: 3 A/B COMBOS
REPS: 10
Choose a weight that challenges you on the 10th rep but allows you to maintain good form
3B: BARBELL OVERHEAD PRESS
REPS: 10-12 RM (TO FAILURE)
Proceed right to your presses where you'll drive the weight up in one smooth, powerful motion. Make sure to use a weight that allows you to fail in 10-12 reps
Day 58 - Conditioning Workout I
SPADES
SETS: TBD
REPS: 10 (OR SECONDS)
DIAMONDS
SETS: TBD
REPS: 12 (OR SECONDS)
HEARTS
SETS: TBD
REPS: 15 (OR SECONDS)
CLUBS
SETS: TBD
REPS: 20 (OR SECONDS)
See note below
JACKS (JUMP SQUATS)
SETS: TBD
REPS: TBD
QUEENS (MOUNTAIN CLIMBERS)
ROUNDS: TBD
TIME: TBD
KINGS (HIGH KNEES)
ROUNDS: TBD
TIME: TBD
ACES (HEELS TO THE HEAVENS)
SETS: TBD
REPS: TBD
Use only the 16 face cards and aces of a deck. The suit represents the number of reps, the card represents the exercise. Shuffle the deck and randomly draw for exercises to perform without rest. Use the key below:
+ Jacks = Jump Squats
+ Queens = Mountain Climbers
+ Kings = High Knees
+ Aces = Heels to the Heavens
+ Spades = 10 Reps
+ Diamonds = 12 Reps
+ Hearts = 15 Reps
+ Clubs = 20 Reps
PLEASE NOTE: For High Knees and Mountain Climbers, the rep number becomes time (in seconds) that you will be required to perform them for.
Day 59 - Strength Training Workout II
1A: DROP STEP LUNGE AND LEAN
SETS: 3 A/B COMBOS
REPS: 12
Do 12 reps on each leg. For a greater a challenge, slow down your cadence and hold deep into the lunge
1B: BARBELL SQUATS
REPS: 10-12 RM (TO FAILURE)
Proceed immediately to your barbell squats. Remember, use a weight that allows you to fail in 10-12 reps!
2A: STIFF LEGGED DEADLIFTS
SETS: 3 A/B COMBOS
REPS: 10-12 RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
2B: BARBELL HIP THRUSTS
REPS: 10-12 RM (TO FAILURE)
Proceed immediately to your barbell hip thrusts. Remember to use a heavy enough weight that causes you to reach failure in 10-12 reps
3A: STEP UP THRUSTS
SETS: 3 A/B COMBOS
REPS: 12
Do 12 reps on each leg. If the exercise is not challenging enough, add dumbbells or preferably a weighted vest (make sure dumbbells do not interfere with hand positioning)
3B: SPLIT SQUAT JUMPS
TIME: 30 SECONDS
Proceed immediately to the split squat jumps. Get deep on these! It's week 9 after all!
Day 60 - Conditioning Workout II
TWO-FOOT HOPS
SETS: 1
REPS: 100 JUMPS
SIDE-TO-SIDE HOPS (2 FEET)
SETS: 1
REPS: 75 JUMPS
BOXER SHUFFLE
ROUNDS: 1
TIME: 5 MINUTES
DOUBLE JUMPS
SETS: 1
REPS: 25
Day 61 - Strength Training Workout III
1A: BARBELL DEADLIFTS
SETS: 4 A/B COMBOS
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight that allows you to reach failure in 10-12 reps
1B: CABLE SQUAT TO STANDING ROW
REPS: 10-12
Go right into your cable squat to standing rows. Use a weight that makes your final rep challenging without sacrificing good form
2A: INVERTED ROW (LEGS STRAIGHT)
SETS: 4 A/B COMBOS
REPS: TO FAILURE
Keep those legs straight and get your max reps in...
2B: BARBELL CLEAN AND PRESS
REPS: 12RM (TO FAILURE)
Use heavy enough weight to fail on your 12th rep without sacrificing good form
BURPEE PUSH UP PYRAMID
SETS: 2
REPS: DESCENDING PYRAMID (10 ==> 1 REP)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps with one burpee in between each push up cluster
Day 62 - Rest
Day 63 - Rest
Day 64 - Strength Training Workout I
1A: CLOSE GRIP BENCH PRESS
SETS: 3 A/B COMBOS
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
1B: PULLUPS
REPS: TO FAILURE
Go immediately to pullup bar and do as many reps as you can until failure
2A: ALT. DB INCLINE BENCH
SETS: 3 A/B COMBOS
REPS: 12RM (TO FAILURE)
Alternate presses on each arm using your 12 RM until you reach failure
2B: RENEGADE ROW
REPS: 12RM (TO FAILURE)
Proceed immediately to the renegade rows with your 12 RM and continue to failure
3A: CABLE 3D CROSSOVERS
SETS: 3 A/B COMBOS
REPS: 12
Perform a set on each arm. Make sure you are as explosive as possible. Remember to use weight that makes the 12th rep challenging but does not force you to sacrifice good form
3B: ROTATIONAL CABLE HIGH ROWS
REPS: 12
Move immediately to the high row and perform a set on the right and left arm. Choose a weight that will make the 12th rep challenging but does not sacrifice good form
Day 65 - Conditioning Workout I
QFL LATERAL RUN (2 FEET IN)
ROUNDS: 1
ROUND TRIPS: 10
Perform 10 times up and down the ladder without rest
QFL IN IN OUT OUT
ROUNDS: 1
ROUND TRIPS: 10
Perform 10 times up and down the ladder without rest
QFL ICKY SHUFFLE
ROUNDS: 1
ROUND TRIPS: 10
Perform 10 times up and down the ladder without rest
QFL ALI SHUFFLE
ROUNDS: 1
ROUND TRIPS: 10
Perform 10 times up and down the ladder without rest
Day 66 - Strength Training Workout II
1A: FORWARD DB STEP UPS
SETS: 3 A/B COMBOS
REPS: 10-12
Perform 10–12 reps on each leg. Use a weight that makes the 12th rep challenging, but does not interfere with arm movement
1B: DB SWINGS
REPS: 15
Proceed immediately into 15 reps of swings. Use a weight that makes the 15th rep challenging but does not sacrifice form
2A: LUNGE ROTATION HIP PRESS
SETS: 3 A/B COMBOS
REPS: 12
Perform 6 reps lunging with each leg.
2B: DB ALT. SIDE LUNGES
REPS: 12
Proceed immediately into 12 alternating reps of side lunges on each leg
3A: SKIER (SKATER) HOPS
ROUNDS: 3 A/B COMBOS
TIME: 45 SECONDS
Perform 45 seconds of skater hops...
3B: SPLIT SQUAT JUMPS
TIME: 30 SECONDS
Proceed immediately into the Split Squat Jumps — Killer burn!
Day 67 - Conditioning Workout II
WARMUP JOG
LAPS: 1
DISTANCE: 400M = 1/4 MILE = 1 LAP
SPRINT THE CURVES AND JOG THE STRAIGHT AWAYS
LAPS: 4-5
DISTANCE: 400M = 1/4 MILE = 1 LAP
Each lap = 100m CURVED SPRINTS x2 / 100m STRAIGHT JOGS x2
COOLDOWN JOG
LAPS: 1
DISTANCE: 400M = 1/4 MILE = 1 LAP
Day 68 - Strength Training Workout III
1A. DB CURL AND PRESS
SETS: 4 A/B COMBOS
REPS: 10-12RM (TO FAILURE)
Perform 10–12 reps of curl-presses using your 10-12 RM
1B. STANDING DB ROW AND KICKBACK
REPS: 10-12RM (TO FAILURE)
Proceed right to your row / kickbacks to failure using your 10-12 RM
2A: PULLUPS
SETS: 4 A/B COMBOS
REPS: TO FAILURE
Perform as many pullups as you can to failure
2B: CLOSE GRIP BENCH PRESS
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
3-WAY LUNGE REACH
SETS: 3
REPS: 7
Perform 7 reps of lunges in all 3 directions on one leg, then immediately on to the other. This is one set. Repeat for a total of 3. Make sure to use a weight that challenges you on the 7th rep, but does not sacrifice form.
Day 69 - Rest
Day 70 - Rest
Day 71 - Strength Training Workout I
1A. SPIDERMAN PUSHUPS
SETS: 3 A/B COMBOS
REPS: TO FAILURE
Descend into pushup with each crawling step. Continue to failure
1B: INCLINE DB SQUEEZE PRESS
REPS: 10RM (TO FAILURE)
Use a weight that causes you to fail at 10 reps
2A: PULLUPS
SETS: 3 A/B COMBOS
REPS: TO FAILURE
Do as many reps as you can until failure...
2B. INCLINE DB CURLS
REPS: 10-12RM (TO FAILURE)
Proceed right into your incline curls (take advantage of the stretch reflex each rep!) Use your 10-12 RM and continue to failure
3A. TRICEP PUSH AWAYS
SETS: 3 A/B COMBOS
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
3B. DB SHOULDER "L" RAISES
REPS: 10-12RM (TO FAILURE)
Proceed immediately to "L" Raises (alternate each side) and continue to failure
Day 72 - Conditioning Workout I
SHADOW/HEAVY BAG BOXING
ROUNDS: 1
TIME: 3 MINUTES CONTINUOUS
SCISSOR KICK V-UP
SETS: 1
REPS: TO FAILURE
SHADOW/HEAVYBAG BOXING
ROUNDS: 1
TIME: 3 MINUTES CONTINUOUS
HEEL TO THE HEAVENS
SETS: 1
REPS: TO FAILURE
SHADOW/HEAVYBAG BOXING
ROUNDS: 1
TIME: 3 MINUTES CONTINUOUS
JUMP ROPE - BOXER SHUFFLE
ROUNDS: 1
TIME: 2 MINUTES
Day 73 - Strength Training Workout II
1A: FRONT SQUAT
SETS: 3 A/B COMBOS
REPS: 10
Use a weight that makes the 10th rep challenging without sacrificing good form
1B: CROSSOVER STEP-UPS
REPS: 12
Proceed immediately to 12 reps on each leg of crossover step-ups. Make sure to use a weight that makes the 12th rep challenging without sacrificing good form
2A: SPLIT SQUAT JUMPS
SETS: 3 A/B COMBOS
TIME: 45 SECONDS
Do 45 seconds of split squat jumps...
2B: BOX JUMPS
TIME: 45 SECONDS
Proceed immediately into box jumps to a 18–24 inch high surface for 45 seconds
3A: BARBELL HIP THRUSTS
SETS: 3 A/B COMBOS
REPS: 10-12RM (TO FAILURE)
Use heavy enough weight to fail in 10-12 reps
3B: 3-WAY DB RDL
REPS: 15
Proceed immediately into the RDL's (5 on each leg - 3 in each direction) where each round should include reps outside the knee, inside the knee and in front of knee, and each round should be consecutive until all 15 reps are complete. Make sure to use a weight that makes the last rep of each leg challenging
Day 74 - Rest
Day 75 - Strength Training Workout III
1A: CLAPPING PLYO PUSHUPS
SETS: 4 A/B COMBOS
REPS: TO FAILURE
Do as many reps as you can of the Clapping Plyo Push Up
1B: BARBELL ROWS
REPS: 10RM (TO FAILURE)
Move immediately to your Barbell Rows. Use a weight that will cause you to fail on the 10th rep
2A: BARBELL CLEAN AND PRESS
SETS: 4 A/B COMBOS
REPS: 12RM (TO FAILURE)
Use heavy enough weight to fail on your 12th rep without sacrificing good form
2B: DB ALL STAR FIELDER CURLS (DONE WITH HOP)
REPS: TO FAILURE
Move immediately to Fielder Curls (this time adding a side shuffle with curl) and perform until failure. Use a weight slightly lighter than what you would normally perform curls with
3: SINGLE LEG SQUAT W/MEDICINE BALL OR DB PRESS
SETS: 3
REPS: 10-12
Do 3 sets of 10–12 reps on each leg. Make sure to use a weight that makes the last rep challenging
Day 76 - Rest
Day 77 - Rest
Day 78 - The ATHLEAN "400" Challenge Retest
PUSHUPS
REPS: 100
INVERTED ROWS
REPS: 100
BODYWEIGHT SQUATS
REPS: 100
FULL SIT UPS
REPS: 100
Day 79 - Hard Core Training I
JACKKNIFES
SETS: 2
REPS: 15
Do 15 reps with right leg high and 15 with left leg high each set
ISO REVERSE CRUNCHES
SETS: 2
REPS: TO FAILURE
Isolate the movement to use just your lower abs and obliques
SCISSOR KICK V-UP
SETS: 2
REPS: TO FAILURE
Scissor your legs nonstop and get as many V-Ups as you can
WINDSHIELD WIPERS
SETS: 2
REPS: 20
Perform 10 drops to right and 10 drops to left each set
Day 80 - Conditioning Workout
WARMUP JOG
INTERVALS: 1
TIME: 5 MINUTES
WALK / JOG / SPRINT
INTERVALS: 5 CONSECUTIVE
STRUCTURE: (20 SECOND WALK + 20 SECOND JOG + 20 SECOND SPRINT)
COOLDOWN JOG
INTERVALS: 1
TIME: 5 MINUTES
Day 81 - Hard Core Training II
ROLLUPS
SETS: 2
REPS: 12
Be sure to lower yourself to the mat in control
BALL PASSES
SETS: 2
REPS: 20
Perform 10 passes each to legs and hands
PLANK OPPOSITE KNEE TO ELBOW
SETS: 2
REPS: 30
Perform 15 reps each side combo each set
CANOES
SETS: 2
REPS: TO FAILURE
Perform 2 sets of as many reps possible
Day 82 - The "FINAL X-AM" CHALLENGE
BURPEE PUSHUPS (NO PYRAMID HERE)
SETS: 12
REPS: 10
Perform 10 burpee pushups (burpee into a pushup, stand, repeat for 9 more reps)
DUMBBELL SWINGS
SETS: 12
REPS: 10
You can hold a kettlebell or the end of a single dumbbell
INVERTED ROWS
SETS: 12
REPS: 10
Shoot to keep those legs straight here if you can!
V-UP RUSSIAN TWISTS (OPTIONAL MEDBALL OR DUMBBELL)
SETS: 12
REPS: 10
Feel the burrrrnnnnnnn!!