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Fat Don't Fly- Phase 1
Week 1, Day 1: Full Body Strength (А) + Zone 5 Cardio
- - - - - --
-------
Workout Date:
Total Workout Time:
Plan Recommendations
The goal of today's workout is to improve full body strength and add lean muscle. This type of workout will help turn your body into а fat burning machine Ьу
optimizing our metabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
training helps combat that slowing of the metabolism.
Todays cardio will Ье Zone 5, which is 90-100% of our max heart rate. As always in this program, listen to YOUR BODY and adjust the program as needed. At the
end of the Zone 5 cardio I want you to feel tired on а 8 out of 10 scale. So if you're extremely advanced with your endurance, you тау Ье аЫе to do тоге than
10 rounds.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exercise
Daily Overview: Phase 1 Day 1
Dynamic Warm Up 2
МВ High Toss/Extensive Jumps Contrast
Sets
1
1
3
Reps
1
1
5-20
Weight
Distance
Time
Rest
- -:-- min
- -:-- min
1:15 min
Notes
Superset
Вох Squat
lnverted Row
3
3
8
8
Superset
Dumbbell Bench Press
Band Resisted Bridge March
3
3
10
10
15 sec
30 sec Perform each side
Complex (Landmine ог DB)
3
7
1:00 min Perform each side
Tricep Push Down lso Hold (Optional)
Reverse Flys (Optional)
3
3
00:00:05
О sec
О sec
Towel lnverted Curl (Optional)
Zone 5 Cardio (90-100%)
3
1
5
12
12
10
00:00:15
45 sec
Optional Static Stretch
1
00:00:15
О sec
7/11 Breathing
1
00:03:00
--:-- min
Zone 5 Cardio
1:00 min
1:00 min
15 sec
Staff Member Notes:
Dynamic Warm Up 2:
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hlp fllp forward lxlO yards total
Hlp fllp backwards lxlO yards total
Complex (Landmlne or DB):
Perform Each Slde
This exercise wlll Ье the same reps on ALL variations. For example, lf it says 7 reps that means 7 spllt stance presses. 7 dlp presses, 7 rdls.
Tricep Push Down lso Hold (Optional):
1 rep= 5 second hold. So if it says 5 reps that means you do one rep (hold at bottom for 5 seconds). соте back up, then repeat 5 times.
Optlonal Statiё Stretch:
The post workout stretch 1s optional. lf you don't have extra time it's ok to skip this, it won't make а blg difference in terms of recovery. However. if you're
someone that 1s very tight it can Ье beneficial. lt's also ok to do this later at night or ear1ier in the moming if you don't have time to do it at the end of your
workout.
Additlonal Notes:
Tlme Limit: 01:30:00
о CopytlQht 2020 f'IF Pt<formonco
Р.1�
:ас uwиa:a
Fat Don't Fly- Phase 1
Week 1, Day 2: Core/Movement Quality + Zone 2 Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
The goal for this workout is building а strong and staЫe core while improving movement quality. For the zone 2 cardio we are going steady state for а long
duration. This zone is great for building our aeroblc base, which is important for improving our abllity to recover quickly from workouts and also enhances our
fat burning engine.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf ап exercise causes апу joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exercise
Superset
Superset
Superset
Zone 2 (Low lmpact)
Staff Member Notes:
Wall Side Т Spine Opener:
Perform Each Side
Additional Notes:
Time Limit: 01:00:00
О Copyright 2020 PjF Performan<•
Daily Overview: Day 2
SB Stir The Pot/Rocker
Wall Side Т Spine Opener
Core Rotation Pallof Press
Brettzel Stretch
Reverse 1/2 Crunch
Weighted Windmill Mobllity
Zone 2 60-70% (Low lmpact)
Sets
Reps
1
з
з
з
з
з
з
1
Weight
Distance
Time
1
7
4
б
00:00:20
12
4
00:20:00
Rest
Notes
--:-- min
--:-- min
- -:-- min Perform each side
О sec Perform each side
О sec Perform each side
О sec
О sec
- -:-- min
р..11::
:ас
sL.a
Fat Don't Fly- Phase 1
Week 1, Day З: Full Body Strength (В) + Optional Zone 4 Cardio
Workout Date:- - - - - -
Total Workout Тime:- - - - - -
Plan Recommendations
Тhе goal of todays workout is to improve full body strength and add lean muscle. ln today's workout we use тоге circuits and higher repetitions than our
monday/friday workout. You should "feel the burn" in todays session!
Todays cardio is optional. For beginners or anyone who is relatively out of shape you тау need to take today as а rest day. lf you're over1y fatigued and tired
skip the cardio and also scale back the strength training. As always in this program, listen to YOUR BODY and adjust the program as needed.
At the end of the Zone 4 cardio I want you to feel tired оп а 8 out of 10 scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do more
than 10 rounds. lf you're а beginner or obese person but you decide to do the zone 4 cardio today, you тау have to cut back on intensity and stick to а low­
moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Beginners, ,obese people or anyone with joint pain тау need to modify а lot of the cardio and strength training to tthe safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exercise
Daily Overview: Phase 1 Day 3
Foam Roller Circuit
Circuit
Superset
Superset
Optional Zone 4 Cardio
Sets
1
1
Reps
1
Weight
Distance
Time
00:00:25
1
Rest
--:- -min
--:- -min
Dynamic Warm Up 2
1
Dumbbell Kickstand Clean/Press
3
4
Lat Pull-Down OR Pull Up
1.5 DB Squats
3
3
15
10
О sec
20 sec
Push Ups
3
МАХ
1:15 min
Hamstring Walk Outs
Dumbbell Scarecrows
3
3
5
15
О sec
О sec
Notes
--:- -min
1:00 min Perform each side
21 Curls (Optional)
3
7
О sec
Tricep Extension (Optional)
3
15
--:- -min
Zone 4 Cardio (80-90%)
10
1
7/11 Breathing
1
00:01:00
1:00 min
00:03:00
--:- -min
Staff Member Notes:
Dynamic Warm Up 2:
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxl0 reps
т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxl0 each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxl0 yards total
Hip flip backwards lxl0 yards total
Dumbbell Кickstand Clean/Press:
Кеер in mind, not everyone has the mobllity to safely overhead press. lf you can't comfortaЬly get the dumbbells above the head without tipping forward or
extending (arching) your back, then skip the press and just do the kickstand clean.
Push Ups:
We're aiming for as many reps as possiЫe. However, do NOT come to technical failure. That means our form should never Ье compromised to achieve more
repetitions. We want to stop about 1 -2 reps short of failure.
О Copyrlght 2020 f'IF �rformonco
P..l'=
ас C&SILII
$
Fat Don't Fly- Phase 1
Week 1, Day 4: Core/Movement Quality + Zone 2 Cardio
-------
-------
Workout Date:
Total Workout Time:
Plan Recommendations
The goal for this workout is building а strong and staЫe саге while improving movement quality. For the zone 2 cardio we are going steady state for а long
duration. Тhis zone is great for building our aeroblc base. which is actually important for improving our abllity to recover quickly from workouts and also
enhances our fat burning engine.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to worl<! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exercise
Daily Overview: Day 2
Superset
Superset
Superset
Zone 2 (Low lmpact)
Staff Member Notes:
Wall Side Т Spine Opener:
Perform Each Side
Additional Notes:
Time Limit: 01:00:00
С Copyright 2020 PJF Performa.nce
Sets
1
Weighted Windmill Mobllity
3
3
3
3
3
3
Zone 2 60-70% (Low lmpact)
l
SB Stir Тhе Pot/Rocker
Wall Side Т Spine Opener
Саге Rotation Pallof Press
Brettzel Stretch
Reverse 1/2 Crunch
Reps
1
Weight
Distance
Тime
Rest
--:-- min
Notes
7
--:-- min
4
--:-- min Perform each side
б
О sec Perform each side
00:00:20
О sec Perform each side
12
О sec
4
О sec
00:?0:ОО
--:-- min
р.11:
:ас ::.e1нLii
Fat Don't Fly- Phase 1
Week 1, Day 5: Full Body Strength (А) + Zone 5 Cardio
-------
-------
Workout Date:
Total Workout Time:
Plan Recommendations
The goal of today's workout is to improve full body strength and add lean muscle. Тhis type of workout will help tuгn your body into а fat buming machine Ьу
optimizing ,our metabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hindeг оuг metabolism, but full body strength
training helps combat that slowing of the metabolism.
Today's caгdio will Ье Zone 5, which is 90-100% of our max heart rate. As always in this program, listen to YOUR BODY and adjust the progгam as needed. At
the end of the Zone 5 cardio I want you to feel tired оп а 8 out of 10 scale. So if you're extremely advanced with your enduгance, you тау Ье аЫе to do тоге
than 10 rournds.
Beginners, obese people or anyone with joint pain тау need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remembeг, we have to train according to our own limitations and always perform each exeгcise with good form or ask а personal tгainer fог guidance if you're
unsure оп уоuг exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the foгm, skip the exeгcise and substitute anotheг exercise
that уоu'ге comfoгtaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exercise
Superset
Superset
Zone 5 Cardio
Daily Overview: Phase 11. Day 1
Dynamic Warm Up 2
МВ High Toss/Extensive Jumps Contrast
Вох Squat
lnverted Row
Dumbbell Bench Press
Band Resisted Bгidge March
Complex (Landmine or DB)
Тгiсер Push Down lso Hold (Optional)
Reveгse Flys (Optional)
Towel lnverted Cuгl (Optional)
Zone 5 Cardio (90-100%)
Optional Static Stretch
7/11 Breathing
Reps
Set.s
1
1
3
1
1
52
-0
3
3
8
8
3
10
10
7
5
12
12
10
3
3
3
3
3
1
1
1
Weight
Distance
Time
00:00:05
00:00:15
00:00 :15
00:03:00
Rest
Notes
- -:- - min
- -:-- min
1:15 min
1:00 min
1:00 min
15 sec
30 sec Perfoгm each side
1:00 min Perfoгm each side
О sec
О sec
15 sec
45 sec
О sec
--:- min
Staff Member Notes:
Dynamic Warm Up 2::
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tllt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each slde
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Complex (Landmine or DB):
Perform Each Side
Thls exercise wlll Ье the same reps on ALL variations. For example, lf it says 7 reps that means 7 split stance presses. 7 dip presses. 7 rdls.
Tricep Push Down lso Hold (Optional):
1 rep= 5 second hold. So if it says 5 reps that means you do one rep (hold at bottom for 5 seconds), come back up, then repeat 5 times.
Optional Static Stretch:
The post workout stretch is optional. lf you don't have extra time it's ok to skip this, it won't make а Ыg difference in terms of recovery. However, if you're
someone that is very t, ight it can Ье beneficial. lt's also ok to do this later at night or earlier ln the mornlng if you don't have time to do it at the end of your
workout.
Additional Notes:
Time Llmit: 01:30:00
с Copy�9ht 2020 PJF P�rformanco
р.11:
с
mиса
Fat Don't Fly- Phase 1
Week 1, Day 6: Core/Movement Quality + Zone 2 Cardio
Workout Date: -------
Total Workout Time: -------
Plan Recommendations
The goal for this workout is building а strong and staЫe core while improving movement quality. For the zone 2 cardio we are going steady state for а long
duration. This zone is great for building our aeroblc base, which is actually important for improving our abllity to recover quickly from workouts and also
enhances our fat burning engine.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exercise
Superset
Superset
Superset
Zone 2 (Low lmpact)
Staff Member Notes:
Wall Side Т Spine Opener:
Perform Each Side
Additional Notes:
Time Limit: 01:00:00
о C0t>y�9ht 2020 PJF Pe<formanct
Daily Overview: Day 2
SB Stir The Pot/Rocker
Wall Side Т Spine Opener
Core Rotation Pallof Press
Brettzel Stretch
Reverse 1/2 Crunch
Weighted Windmill Mobllity
Zone 2 60-70% (Low lmpact)
Sets
Weight
Reps
1
з
з
з
з
з
з
1
Distance
Time
1
7
4
б
00:00:20
12
4
00:20:00
Rest
Notes
--:-- min
--:-- min
--:-- min Perform each side
о sec Perform each side
О sec Perform each side
о sec
О sec
--:-- min
р..11::
:ас uе,н,__
Fat Don't Fly- Phase 1
Week 2, Day 1: Full Body Strength (А) + Zone 5 Cardio
Workout Date: -
-
-
-
-
Total Workout Time: -
-
-
-
-
-
-
Plan Recommendations
The goal of today's workout is to improve full body strength and add lean muscle. Тhis type of workout will help turn your body into а fat burning machine Ьу
optimizing our metabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
training helps combat that slowing of the metabolism.
Today's cardio will Ье Zone 5, which is 90-100% of our max heart rate. As always in this program, listen to YOUR BODY and adjust the program as needed. At
the end of the Zone 5 cardio I want you to feel tired оп а 8 out of 10 scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do more
than 10 rounds.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes апу joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exercise
Daily Overview: Phase 1 Day 1
Dynamic Warm Up 2
МВ High Toss/Extensive Jumps Contrast
Superset
Superset
Вох Squat
lnverted Row
Dumbbell Bench Press
Band Resisted Bridge March
Complex (Landmine or DB)
Tricep Push Down lso Hold (Optional)
Reverse Flys (Optional}
Towel lnverted Curl (Optional)
Zone S Cardio
Zone 5 Cardio (90-100%)
Optional Static Stretch
7/11 Breathing
Weight
Reps
Sets
1
1
з
з
з
з
з
з
з
з
з
1
1
1
Distance
Time
1
Rest
Notes
- -:-- min
1
- -:-- min
5-25
1:15 min
8
1:00 min
10
1:00 min
10
15 sec
12
30 sec Perform each side
7
5
12
1:00 min Perform each side
00:00:05
15
12
О sec
О sec
15 sec
00:00:15
45 sec
00:00:15
О sec
00:03:00
--:- min
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
lnverted Row:
lntensity:
Band Resisted Bridge March :
Perform Each Side
Complex (Landmine or DB) :
Perform Each Side
This exercise will Ье the same reps on ALL variations. For example, if it says 7 reps that means 7 split stance presses, 7 dip presses, 7 rdls.
Tricep Push Down lso Hold (Optional):
1 rep= 5 second hold. So if it says 5 reps that means you do one rep (hold at bottom for 5 seconds), come back up, then repeat 5 times.
Optional Static Stretch :
The post workout stretch is optional. lf you don't have extra time it's ok to skip this, it won't make а Ыg difference in terms of recovery. However, if you're
someone that is very tight it can Ье beneficial. lt's also ok to do this later at night ог earlier in the moming if you don't have time to do it at the end of your
workout.
Additional Notes:
Time Limit: 01 :30:00
С> Copyrl ght 2020 PJF Performance
Р.Р
са:и.:а
Fat Don't Fly- Phase 1
Week 2, Day 2: Core/Movement Quality
+ Zone 2 Call"dio
Workout Date: _______
Total Workout Time: _______
Plan Recommendations
The goal fог this workout is building а strong and staЫe соге whi le improving movement quality. For the zone 2 cardio we аге going steady state for а long
duration. This zone is great for building our aeroblc base. which is actually impoгtant for improving our abllity to recover quickly from workouts and also
enhances our fat burning engine.
Beginners, obese people ог anyone wi th joi nt pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes any joint pain ог you aren't 100% confi dent оп the form, skip the exercise and substitute another exercise
that you're comfoгtaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let' s lock in and get some insane results!
Exercise
Superset
Superset
Superset
Zone 2 (Low lmpact)
Staff Member Notes:
Wall Side т Spine Opener:
Perform Each Side
Core Rotation Pallof Press:
Perform Eac;:h Side
Daily Overvi ew: Оау 2
SB Stir The Pot/Rocker
Sets
1
Weighted Windmill Mobllity
3
3
3
3
3
3
Zone 2 60-70% (Low lmpact)
1
Wall Side Т Spine Opener
Соге Rotati on Pallof Press
Brettzel Stretch
Reverse 1/2 Crunch
Reps
1
Weight
Distance
Time
Rest
Notes
8
••:•• min
••:•• min
4
-•:•• min Perform each side
8
О sec Perform each side
00:00:20
О sec Perform each side
12
О sec
б
О sec
00:25:00
••:•• min
Staff Member Notes:
Brettzel Stretch
Perform Each Slde
Addltlonal Notes:
Tlme Li mlt: 01:00:00
о Copyr1oht 2020 PJfJ P1rform1nc1
р..11:
:ас c&11L.Ja
Fat Don't Fly- Phase 1
Week 2, Day 3: Full Body Strength (В) + Optional Zone 4 Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
The goal of todays workout is to improve full body strength and add lean muscle. ln today's workout we use more circuits and higher repetiti ons than our
monday/fri day workout. You should "feel the burn" in todays session!
Todays cardio is opti onal. For beginners ог anyone who is relatively out of shape you may need to take today as а гest day. lf you're overl y fatigued and tired
skip the caгdio and also scale back the strength tra ining. As always in this program, listen to YOUR BODY and adjust the program as needed.
At the end of the Zone 4 cardio I want you to feel tired оп а 8 ог 9 out of 10 scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do
more than 10 rounds. lf you're а beginner ог obese person but you decide to do ·the zone 4 cardio today, you may have to cut back оп intensity and stick to а
low-moderate расе while still compl eti ng 10 rounds of 1 minute оп/1 minute off.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest opti on while still pushing1 yourself а
Ьit.
Remember, we have to train according to our own l imitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure оп your exercise form. lf ап exercise causes any joint pain ог you aren't 100% confident оп the form, skip the exercise and substi tute anotheг exercise
that you're comfortaЫe with.
Let' s get to work! Phase 1 will go Ьу quick so l et's lock in and get some insane results!
Exercise
Daily Oveгview: Phase 1 Day 3
Circuit
Superset
Superset
Optional Zone 4 Cardio
Sets
1
Foam Roller Circuit
1
Dynamic Warm Up 2
1
Dumbbell Kickstand Clean/Press
Lat Pull-Down OR Pull Up
Reps
1
Weight
Distance
Time
00:00:25
Rest
••:·• min
••:•• min
1
--:-- min
3
4
1:00 min Perform each side
3
15
О sec
1.5 DB Squats
3
10
20 sec
Push Ups
3
МАХ
1:15 min
Hamstri ng Walk Outs
Dumbbell Scarecrows
3
б
О sec
3
15
О sec
21 Curl s (Opti onal)
Tri cep Extension (Optional)
Zone 4 Cardio (80-90%)
3
7
О sec
3
15
--:•• min
12
1
7/11 Breathing
Notes
1
00:01:00
1:00 min
00:03:00
••:•• min
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post ti lt hip bridge lxl0 reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip fl exor stretch lxl0 each side
Hamstri ng crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip fl ip forward lxl0 yards total
Hip fl ip backwards lxl0 yards total
Dumbbell Kickstand Clean/Press:
Кеер in mind, not everyone has the moЬility to safely overhead press. lf you can't comfortaЫy get the dumbbells above the head without tipping forward ог
extending (arching) your back, then skip the press and just do the kickstand clean.
Push Ups:
We're aiming for as many reps as possiЫe. However, do NOT come to technical failure. That means our form should never Ье compromised to achieve more
repetitions. We want to stop about 1-2 reps short of failure.
е Copyright 2020 PJF Performarкe
р.1,:
:ас ac:wLii
Fat Don't Fly- Phase 1
Week 2, Day 4: Core/Movement Quality + Zone 2 Cardio
Workout Date: -
-
-
-
-
-
Total Workout Time: -
-
-
-
-
-
Plan Recommendations
The goal for this workout is building а strong and staЫe core while improving movement quality. For the zone 2 cardio we are going steady state for а long
duration. This zone is great for building our aeroblc base, which is actually important for improving our abllity to recover quickly from workouts and also
enhances our fat burning engine.
Beginners, obese people or anyone with joint pain may need to modify а lot ofthe cardio and strength training to the safest option while still pushing yourself а
blt.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Superset
Superset
Superset
Zone 2 (Low lmpact)
Staff Member Notes:
Wall Side Т Splne Opener:
Perform Each Side
Core Rotation Pallof Press:
Perform Each Side
Exercise
Daily Overview: Day 2
SB Stir Тhе Pot/Rocker
Wall Side Т Spine Opener
Core Rotation Pallof Press
Bretitzel Stretch
Reverse 1/2 Crunch
Weighted Windmill Mobllity
Zone 2 60-70% (Low lmpact)
Weight
Reps
Sets
1
з
з
з
з
з
з
1
Distance
Time
1
8
4
8
12
б
00:00:20
00:25:00
Rest
Notes
--:- - min
--: -- min
--:- - min Perform each side
о sec Perform each side
о sec Perform each side
о sec
о sec
--:- - min
Staff Member Notes:
Brettzel Stretch
Perform Each Side
Addltlonal Notes:
Time Limit: 01:00:00
О Щ)'l19ht 2020 PIF Pel1o,�nce
P.l�
1LCJ -AfiHL8i
Fat Don't Fly- Phase 1
Week 2, D· ay 5 - Full Body Strength (А) + Zone 5 Cardio
Workout Date: -
-
-
-
-
-
Total Workout Time: -
-
-
-
-
-
Plan Recommendations
The goal of today's workout is to improve full body strength and add lean muscle. This type of workout will help turn your body into а fat burning machine Ьу
optimizing our metabolism despite the calori c deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
training helps combat that slowing of the metabolism.
Today's cardio wili Ье Zone 5, which is 90-100% of our max heart rate. As always in this program, listen to YOUR BODY and adjust the program as needed. At
the end of the Zone 5 cardio I want you to feel tired оп а 8 out of 10 scale. So if you're extremely advanced with your endurance, you тау Ье аЫе to do тоге
than 10 rounds.
Beglnners, obese people ог anyone with joint pain тау need to modlfy а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure оп your exercise form. lf ап exerclse causes апу joint pain ог you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Exerclse
Dally Overview: Phase 1 Day 1
Dynamic Warm Up 2
МВ High Toss/Extensive Jumps Contrast
Superset
Superset
Вох Squat
1
1
з
з
Reverse Flys (Optlonal)
Towel lnverted Curl (Optlonal)
з
з
з
з
з
з
з
Zone 5 Cardio (90-100%)
1
Optional Static Stretch
7/11 Breathlng
1
1
lnverted Row
Dumbbell Bench Press
Band Resisted Bridge March
Complex (Landmlne or DB)
Tricep Push Down lso Hold (Optlonal)
Zone 5 Cardlo
Sets
Reps
1
1
Weight
Dlstance
Time
Rest
--:-- mln
--:-- mln
5-25
1:15 min
8
10
1:00 min
1:00 min
10
15 sec
Notes
12
30 sec Perform each slde
7
1:00 min Perform each slde
5
00:00:05
12
15
12
О sec
О sec
15 sec
00:00:15
45 sec
00:00:15
00:03:00
О sec
--:-- mln
Staff Member Notes:
Dynamlc Warm Up 2:
Sklps lхЗО seconds
Seal Jacks lхЗО seconds
Post tllt hlp brldge lxlO reps
Т Splne slde lylng opener lx7 reps each slde
1/2 Kneel hlp flexor stretch lxlO each slde
Hamstring crossover touches lx7 each slde
Knee hug lateral lunge lx4 each slde
Hlp fllp forward lxlO yards total
Hlp fllp backwards lxlO yards total
lnverted Row:
lntenslty:
Band Reslsted Brldge March:
Perform Each Slde
Complex (Landmlne or DB) :
Perform Each Slde
This exerclse wlll Ье the same reps on ALL variatlons. For example, if it says 7 reps that means 7 split stance presses, 7 dip presses. 7 rdls.
Trlcep Push Down lso Hold (Optlonal):
1 rep• 5 second hold. So lf lt says 5 reps that means you do one rep (hold at bottom for 5 seconds). come back up, then repeat 5 times.
Optlonal Statlc Stretch:
The post workout stretch 1s optlonal. lf you don't have extra time it's ok to skip this, it won't make а Ыg difference in terms of recovery. However. if you're
someone that is very tlght it can Ье beneflcial. lt' s also ok to do this later at night or earlier in the morning if you don't have ti me to do it at the end of your
workout.
Addltlonal Notes:
Tlme Limit: 01:30:00
С> C0t>Y"9"' 2020 PIF P1rfonnonc1
р��
1DC UCJHL8
Fat Don't Fly- Phase 1
Week 2, Day 6: Core/Movement Quality + Zone 2 Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
The goal for this workout is building а strong and staЫe core while improving movement quality. For the zone 2 cardio we аге going steady state for а long
duration. This zone is great for building our aeroblc base, which is actually important for improving our abllity to recover quickly from workouts and also
enhances our fat burning engine.
Beginners. obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
blt.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Let's get to work! Phase 1 will go Ьу quick so let's lock in and get some insane results!
Superset
Superset
Superset
Zone 2 (Low lmpact)
Staff Member Notes:
Wall Slde Т Splne Opener:
Perform Each Side
Core Rotatlon Pallof Press:
Perform Each Side
Exercise
Daily Overview: Day 2
SB Stir The Pot/Rocker
Wall Side Т Spine Opener
Core Rotation Pallof Press
Brettzel Stretch
Reverse 1/2 Crunch
Weighted Windmill Mobllity
Zone 2 60-70% (Low lmpact)
Sets
1
3
3
3
3
3
3
1
Reps
1
Weight
Distance
Time
8
4
8
00:00:20
12
б
00:25:00
Rest
Notes
•-:-- min
•-:-• min
•-:-- min Perform each side
о sec Perform each side
о sec Perform each side
о sec
о sec
•-:-• min
Staff Member Notes:
Brettzel Stretch
Perform Each Side
Addltional Notes:
Time Limit: 01:00:00
Р.1�
:аз
иLW
Fat Don't Fly- Phase 2
Week 1, Day 1: Full Body Strength (А) + Zone 5 Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
Тhе goal of todays workout is to improve full body strength and add lean muscle. This type of workout will help tum your body into а fat burning machine Ьу
optimizing our metabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
training helps combat that slowing of the metabolism.
Todays cardio will Ье Zone 5, which is 90-100% of our max heart rate. This high of an intensity should only Ье used Ьу people with high levels of fitness. As
always in this program, listen to YOUR BODY and adjust the program as needed. At the end of the Zone 5 cardio I want you to feel tired оп а 8 ог 9 out of 10
scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do more than 10 rounds. lf you're а beginner ог obese person, you may have to
cut back оп intensity and stick to а low-moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Daily Overview: Phase 2 Day 1
1
1
о
Weight
Distance
--:-- min
1
2
10.00 yds
4
1
20.00 yds
lncline Bench Press
Hip Thrust
Low Row
Bent Knee Calf Raise (Optional)
Tricep Extension (Optional)
з
з
з
з
з
з
з
з
Rest
--:- min
Sled March or Band Pull Through
1/4 Squats or 1/4 Leg Press
Time
1
Sprint Drills
Dumbbell lncline Curls (Optional)
Zone 5 Cardio
Reps
Dynamic Warm Up 2
КВ Swing + Вох Jump Contrast
Superset
Sets
О sec
1:00 min
10-5
1:30 min
б
8
1:00 min
1:00 min
12
45 sec
8
45 sec
12
О sec
15
О sec
12
О sec
Zone 5 Cardio (90-100%)
10
00:00:20
45 sec
Optional Static Stretch
1
00:00:15
--:- min
7/11 Breathing
1
00:03:00
--:- min
1
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bri dge lxl0 reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip fl exor stretch lxl0 each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxl0 yards total
Hip flip backwards lxl0 yards total
Sled March or Band Pull Through:
Remember, if you choose the band pull through option you are doing 10 reps each leg. You are only going Ьу yards if you choose the sled option.
КВ Swing + Вох Jump Contrast:
Remember, if it says 10-5 that means 10 on the first exercise and 5 on the second exercise.
о Copyrl!lht 2020 PJF ""rformanco
р_1,::
IEG
L.E
Fat Don't Fly- Phase 2
Week 1, Day 2: Core/Movement Quality + Zone 2 Cardio
Workout Date:
- - - - - -
Total Workout Тime:
- - - - - -
Plan Recommendations
The goal for this workout is building а strong and staЫe core while improving movement quality. For the zone 2 cardio we are going steady state for а long
duration. Тhis zone is great for building our aeroblc base, which is actually important for improving our abllity to recover quickly from workouts and also
enhances our fat burning engine.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase 2 Day 2
Superset
Superset
Superset
Zone 2 Low lmpact
Staff Member Notes:
90/90 Hip Opener:
Sets
l
Band Straight Leg Raise
з
з
з
з
з
з
Zone 2 60-70% (Low lmpact)
1
Dead Bug Rocker Series
90/90 Hip Opener
Lateral OЬlique Flexion
Lateral Line Stretch
Anti Rotation ABC's
Reps
l
Weight
Distance
Тime
Rest
-:-min
Notes
б
-:-min
4
-:-min Perform each side
4
о sec Perform each side
о sec Perform each side
1
О sec Perform each side
10
О sec
15
00:30:00
-:- min
Perform Each Side
Anti Rotation ABC's:
1 Repetition = A-J. lf don't feel the burn Ьу the time you get to J. then go heavier. lf you are using the band option and you don't feel the burn Ьу the time you
get to J. then continue going through the alphabet until you feel an 8 or 9 out of 10 burn in the core.
с Copyright 2020 PJf Perfonnance
р�,:
:ас
aL&
Fat Don't Fly- Phase 2
Week 1, Day З : Full Body Strength Training (В) + Combo Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
The goal of todays workout is to impr·ove full body strength and add lean muscle. ln today's workout we use more circuits and higher repetitions than our
monday/friday workout. You should "feel the burn• in todays session!
Todays cardio is optional. For beginners or anyone who is relatively out of shape you may need to take today as а rest day. lf you're overly fatigued and tired
skip the cardio and also scale back the strength training. As always in this program. listen to YOUR BODY and adjust the program as needed.
At the end of todays cardio I wan't you to feel tired on an 8 or 9 out of 10. So if you're extremely advanced with your endurance. you may Ье аЫе to do more
than 10 rounds. lf you're а beglnner or obese person but may have to cut back on the amount of rounds performed or cut back on intensity.
Beginners. obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
blt.
Remember, we have to train accordirng to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exerclse form. lf an exercise causes any Joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Circuit
Circuit
Combo Cardio
Daily Overview: I Phase 2 Day З
Foam Roller Circuit
Dynamic Warm Up 2
Penultlmate Вох Jumps (Optional)
Hlp Bridge Horlzontal Press
Reverse Lunge Row
Walking Curls/Alternatlng Press
DouЫe Leg Functlonal Calf Ralse (Optional)
Single Arm Tricep Extension (Optional)
Dumbbell Lateral Ralse + Post Delt Row Drop Set
Sprint 10s/Jog 20s/Walk 40s
Optlonal Static Stretch
7/11 Breathlng
Sets
Reps
1
1
1
1
1
2
12
Weight
Distance
Time
00:00:25
з
з
б
з
з
8
20
з
12
з
з 15-15
10
1
1
1
00:00:15
00:03:00
Rest
Notes
--:-- mln
--:-- mln
--:-- mln
1:30 mln
20 sec Perform each slde
20 sec Perform each slde
1:15 mln Perform each slde
О sec
-:-mln
30 sec
О sec
- -:-- mln
- -:-- mln
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Кneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Клее hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Additional Notes:
Time L.i mit: 01:30:00
О Copyrlght 2020 PJF P•rformanu
P.l'=
,ас aawca
Fat Don't Fly- Phase 2
Week 1, Day 4: Core/Movement Quality + Zone 2 Cardio
Workout Date:
- - - - - -
Total Workout Time:
- - - - - - -
Plan Recommendations
The goal for this workout is building а strong and staЫe соге while improving movement quality. For the zone 2 cardio we аге going steady state for а long
duration. This zone is great for building our aeroblc base, which is actually important for improving ош abllity to recover quickly from workouts and also
enhances our fat burning engine.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase 2 Day 2
Sets
1
Reps
1
Weight
Distance
Тime
Rest
-:- min
Notes
-:- min
-:- - min Perform each side
Superset
Dead Bug Rocker Series
90/90 Hip Opener
3
3
б
Superset
Lateral OЫique Flexion
Lateral Line Stretch
3
3
15
О sec Perform each side
О sec Perform each side
Anti Rotation ABC's
Band Straight Leg Raise
Zone 2 60-70% (Low lmpact!:)
3
3
1
1
10
О sec Perform each side
О sec
-:- min
Superset
Zone 2 Low lmpact
Staff Member Notes:
90/90 Hlp Opener:
4
4
00:30:00
Perform Each Side
Antl Rotatlon ABC's;
1 Repetltion = A-J. lf don't feel the burn Ьу the time you get to J, then go heavier. lf you are using the band option and you don't feel the burn Ьу the time you
get to J, then contlnue going through the alphabet until you feel an 8 or 9 out of 10 burn ln the core.
С Copy�ght 2020 PJF Pe,fom,1nce
р�
:се :аt1:нса
Fat Don't Fly- Phase 2
Week 1, Day 5: Full Body Strength (А) + Zone 5 Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
The goal of todays workout is to improve full body strength and add lean muscle. This type of workout will help turn your body into а fat burning machine Ьу
optimizing our metabolism despite th1 e caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
training helps combat that slowing of the metabolism.
Todays cardio will Ье Zone 5, which is 90-100% of our max heart rate. This high of ап intensity should only Ье used Ьу people with high levels of fitness. As
always in this program, listen to YOUR BODY and adjust the program as needed. At the end of the Zone 5 cardio I want you to feel tired оп а 8 ог 9 out of 10
scale. So if you're extremely advanced with your endurance, you тау Ье аЫе to do more than 10 rounds. lf you're а begin11er ог obese person, you may have to
cut back оп intensity and stick to а low-moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes апу joint pain ог you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Superset
Zone 5 Cardio
Sets
Reps
о
Weight
Distance
Time
Rest
-- :-- min
- -:-- min
Daily Overview: Phase 2 Day 1
1
Dynamic Warm Up 2
1
1
Sprint Drills
1
2
10.00 yds
О sec
Sled March oir Band Pull Through
4
1
20.00 yds
1:00 min
КВ Swing + Вох Jump Contrast
3
10-5
1:30 min
1/4 Squats ог 1/4 Leg Press
3
3
6
1:00 min
8
1:00 min
12
45 sec
lncline Bench Press
Hip Thrust
Low Row
з
8
45 sec
Dumbbell lncline Curls (Optional)
3
12
О sec
3
Bent Knee Calf Raise (Optional)
3
15
О sec
Tricep Extension (Optional)
3
12
О sec
Zone 5 Cardio (90-100%)
10
1
00:00:20
45 sec
Optional Static Stretch
7 /11 Breathing
1
00:00:15
--:-- min
1
00:03:00
-- :-- min
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxl0 reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxl0 each side
Hamstring crossover touches lx7 each side
Кпее hug lateral lunge lx4 each side
Hip flip forward lxl0 yards total
Hip flip backwards lxl0 yards total
Sled March or Band Pull Through:
Remember, if you choose the band pull through option you are doing 10 reps each leg. You are only going Ьу yards if you choose the sled option.
КВ Swing + Вох Jump Contrast :
Remember, if it says 10-5 that means 10 оп the first exercise and 5 on the second exercise.
е Copyri ght 2020 PJF Performance
P.l�
,ас
а.са
Fat Don't Fly- Phase 2
Week 1, Day 6: Core/Movement Quality + Zone 2 Cardio
Workout Date: -
-
-
-
-
Total Workout Time: -
-
-
-
-
-
-
Plan Recommendations
The goal for this workout is building а strong and staЫe соге while improving movement quality. For the zone 2 cardio we аге going steady state for а long
duration. Тhis zone is great for building our аегоЫс base, which is actually important for improving our aЫlity to recover quickly from workouts and also
enhances our fat buming engine.
Beginners, obese people ог апуопе with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure оп your exerclse form. lf ап exercise causes апу Joint pain ог you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Oaily Overview: Phase 2 Оау 2
Dead Bug Rocker Series
90/90 Hip Орепег
Superset
Lateral OЫique Flexion
Lateral Line Stretch
Superset
Zone 2 Low lmpact
Staff Member Notes:
90/90 Hlp Opener:
Anti Rotation ABC's
Band Stralght Leg Raise
Zone 2 60-70% (Low lmpact)
Sets
1
з
з
з
з
з
з
1
Reps
1
б
Weight
Distance
Time
4
Rest
Notes
-:- min
-:-min
-:-mln Perform each side
15
О sec Perform each side
О sec Perform each side
1
10
О sec Perform each side
О sec
-:-- mln
4
00:30:00
Perform Each Slde
Antl Rotatlon ABC's:
1 Repetltlon = A-J. lf don't feel the burn Ьу the time you get to J. then go heavler. lf you аге using the band option and you don't feel the bum Ьу the time you
get to J, then contlnue going through the alphabet untll you feel ап 8 ог 9 out of 10 burn ln the соге.
С Copyrl ghl 2020 PJf Pt<lom,e,co
р.11:
ссэиа::а
Fat Don't Fly- Phase 2
Week 2, Day 1: Full Body Strength (А) + Zone 5 Cardio
Workout Date: _______
Total Workout Time: _______
Plan Recommendations
The goal of todays workout is to improve full body strength and add lean muscle. This type of workout will help tum your body into а fat buming machine Ьу
optimizing our metabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but full body strength
training helps combat that slowing of the metabolism.
Todays cardio will Ье Zone 5, which is 90-100% of our max heart rate. This high of an intensity should only Ье used Ьу people with high levels of fitness. As
always in this program, listen to YOUR BODY and adjust the program as needed. At the end of the Zone 5 cardio I want you to feel tired оп а 8 or 9 out of 10
scale. So if you're extremely advanced with your endurance, you may Ье аЫе to do more than 10 rounds. lf you're а beginner or obese person, you may have to
cut back оп intensity and stick to а low- moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Superset
Zone 5 Cardio
Daily Overview: Phase 2 Day 1
Dynamic Warm Up 2
Sprint Drills
Sled March or Band Pull Through
КВ Swing + Вох Jump Contrast
1/4 Squats or 1/4 Leg Press
lncline Bench Press
Hip Thrust
Low Row
Dumbbell lncline Curls (Optional)
Bent Knee Calf Raise (Optional)
Tricep Extension (Optional)
Zone 5 Cardio (90-100%)
Optional Static Stretch
7/11 Breathing
Sets
1
1
1
4
3
3
3
3
3
3
3
3
12
1
1
Reps
о
1
2
1
10-5
б
Weight
Distance
Time
Rest
00:00:20
00:00:1 5
00:03:00
- - :- min
- - :- min
о sec
1:00 min
1:30 min
1:00 min
1:00 min
45 sec
45 sec
о sec
о sec
о sec
45 sec
--:-- min
--:-- min
10.00 yds
20.00 yds
8
12
8
12
15
12
1
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxl0 reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxl0 each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxl0 yards total
Hip flip backwards lxl0 yards total
Sled March or Band Pull Through :
Remember, if you choose the band pull through option you are doing 10 reps each leg. You are only going Ьу yards if you choose the sled option.
КВ Swing + Вох Jump Contrast :
Remember, if it says 10-5 that means 10 on the first exercise and 5 on the second exercise.
р.11::
сыиса
Fat Don't Fly- Phase 2
Week 2, Day 2: Core/Movement Quality + Zone 2 Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
The goal for this workout is building а strong and staЫe core while improving movement quality. For the zone 2 cardio we are going steady state for а long
duration. This zone is great for building our аеrоЫс base, which is actually important for improving our aЫlity to recover quickly from workouts and also
enhances our fat burning engine.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
Remember, we have to train accordi1ng to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Superset
Superset
Zone 2 Low lmpact
Daily Overview: Phase 2 Day 2
Dead Bug Rocker Series
90/90 Hip Opener
Lateral OЫique Flexion
Lateral Llne Stretch
Antl Rotat.ion ABC's
Band Straight Leg Raise
Zone 2 60-70% (Low lmpact)
Sets
Reps
1
з
з
з
з
з
з
1
Weight
Distance
Time
Rest
00:35:00
- - :-- min
--:-- min
--:-- min Perform each slde
О sec Perform each slde
О sec Perform each slde
О sec Perform each slde
О sec
- -:-- mln
1
8
4
15
4
1
10
Notes
Staff Member Notes:
90/90 Hip Opener:
Perform Each Slde
Anti Rotatlon ABC's:
1 Repetitlon = A-J. lf don't feel the burn Ьу the tlme you get to J, then go heavier. lf you are using the band option and you don't feel the burn Ьу the time you
get to J, then contlnue golng through the alphabet until you feel an 8 or 9 out of 10 burn in the core.
с Copynght 2020 PJr Ptrformanct
Р.1�
:аа са:и.:-
Fat Don't Fly- Phase 2
Week 2, Day З: Full Body Strength Training (В) + Combo Cardio
Workout Date: -
-
-
-
-
Total Workout Time: -
-
-
-
-
-
-
Plan Recommendations
The goal of todays workout is to improve full body strength and add lean muscle. ln today's workout we use more circuits and higher repetitions than our
monday/friday workout. You should "feel the burn• in todays session!
Todays cardio is optional. For beginners or anyone who is relatively out of shape you may need to take today as а rest day. lf you're overly fatigued and tired
skip the cardio and also scale back the strength training. As always in this program, listen to YOUR BODY and adjust the program as needed.
At the end of todays cardio I wan't you to feel tired on an 8 or 9 out of 10. So if you're extremely advanced with your endurance, you may Ье аЫе to do more
than 10 rounds. lf you're а beginner or obese person but may have to cut back on the amount of rounds performed or cut back on intensity.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comforta Ыe with.
Circuit
Clrcuit
Combo Cardio
Exercise
Sets
Reps
Daily Overview: Phase 2 Day З
Foam Roller Circuit
Dynamic Warm Up 2
Penultimate Вох Jumps (Optional)
Hip Bridge Horizontal Press
Reverse Lunge Row
Walking Curls/Alternating Press
1
1
1
1
3
3
3
3
3
3
3
12
1
1
3
12
б
8
25
12
DouЫe Leg Functional Calf Raise (Optional)
Single Arm Tricep Extension (Optional)
Dumbbell Lateral Raise + Post Delt Row Drop Set
Sprint 10s/Jog 20s/Walk 40s
Optional Static St.retch
7/11 Breathing
Weight Distance
Time
Rest
00:00:25
--:-- min
--:-- min
--:-- min
1
Notes
1:30 min
20 sec Perform each side
20 sec Perform each side
1:15 min Perform each side
О sec
-- : -- min
30 sec
15-15
1
00:00:15
00:03:00
о sec
- - : - - min
- - : - - min
Staff Member Notes:
Dynamic Warm Up 2:
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Additional Notes:
Time Limit: 01:30:00
О Copyright2020 PJF Pmonnanc:o
р.11:
О&С L..&IИL.18
Fat Don't Fly- Phase 2
Week 2, Day 4: Core/Movement Quality + Zone 2 Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
The goal fог this workout is building а strong and staЫe соге while improving movement quality. Fог the zone 2 cardio we аге going steady state fог а long
duration. This zone is great fог building оuг aeroblc base, which is actually important fог improving оuг abllity to гесоvег quickly from workouts and also
enhances оuг fat burning engine.
Beginners, obese people ог anyone with joint pain may need to modify а lot of thle cardio and strength training to the safest option while still pushing yourself а
blt.
Remember, we have to train according to оuг own limitations and always perform each exercise with good form ог ask а personal trainer fог guidance if you're
unsure on уоuг exercise form. lf an exercise causes any joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Superset
Superset
Superset
Zone 2 Low lmpact
Staff Member Notes:
90/90 Hip Opener:
Exercise
Daily Overview; Phase 2 Day 2
Dead Bug Rocker Series
90/90 Hip Ореnег
Lateral OЫique Flexion
Lateral Line Stretch
Anti Rotation ABC's
Band Straight Leg Raise
Zone 2 60-70% (Low lmpact)
Sets
Reps
1
3
3
3
3
3
3
1
Weight
Distance
Time
1
8
4
15
4
1
10
00:35:00
Rest
Notes
-;-- min
-:-- min
-:-- min Perform each side
О sec Perform each side
О sec Perform each side
О sec Perform each side
О sec
-:-- min
Perform Each Side
Anti Rotation ABC's:
1 Repetition = A-J. lf don't feel the burn Ьу the time you get to J, then go heavier. lf you аге using the band option and you don't feel the burn Ьу the time you
get to J, then continue going through the alphabet until you feel an 8 ог 9 out of 10 burn in the соге.
с Copyrlght 2020 PJF Pмonnance
Fat Don't Fly- Phase 2
Week 2, Day 5: Full Body Strength (А) + Zone 5 Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
The goal of todays workout is to improve full body strength and add lean muscle. This type of workout will help turn your body into а fat buming machine Ьу
optimizing ourmetabolism despite the caloric deficit (mainly coming from the diet). Normally cutting calories will hinder our metabolism, but ful l body strength
training helps combat that slowing of the metabolism.
Todays cardio will Ье Zone 5, which is 90-100% of our max heart rate. This high of an intensity should only Ье used Ьу people with high levels of fitness. As
always in this program, listen to YOUR BODY and adjust the program as needed. At the end of the Zone 5 cardio I want you to feel tired on а 8 or 9 out of 10
scale. So if you' re extremely advanced with your endurance, you may Ье аЫе to do more than 10 rounds. lf you're а beginner or obese person, you тау have to
cut back on intensity and sti ck to а low-moderate расе while still completing 10 rounds of 1 minute on/1 minute off.
Beginners, obese people or anyone with joint pain тау need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase 2 Day 1
Dynamic Warm Up 2
Superset
Zone 5 Cardio
1
1
Reps
о
Weight
Di.stance
Time
1
Rest
-:- min
- : - min
Sprint Drills
1
2
10.00 yds
О sec
Sled March or Band Pull Through
4
1
20.00 yds
1:00 min
КВ Swing + Вох Jump Contrast
Superset
Sets
3
10-5
1:30 min
1/4 Squats or 1/4 Leg Press
lncline Bench Press
3
3
б
8
1:00 min
1:00 min
Hip Thrust
3
12
45 sec
Low Row
3
8
45 sec
Dumbbell lncline Curls (Optional)
3
12
О sec
Bent Knee Calf Raise (Optional)
3
15
О sec
Tricep Extension (Optional)
3
12
О sec
Zone 5 Cardio (90-100%)
12
1
Optional Static Stretch
7/11 Breathing
1
1
00:00:20
45 sec
00:00:1 5
00:03:00
- - :- min
- - :- min
Notes
р��
:ас с..м,и.са
Fat Don't Fly- Phase 2
Week 2, Day б: Core/Movement Quality + Zone 2 Cardio
Workout Date: -
Total Workout Time:
- - - --
- - -- - --
Plan Recommendations
The goal for this workout is building а strong and staЫe core while improving movement quality. For the zone 2 cardio we are going steady state for а long
duration. This zone is great for building our aeroblc base, which is actually important for improving our abllity to recover quickly from workouts and also
enhances our fat burning engine.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and st.rength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainerfor guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and subst.itute another exercise
that you're comfortaЫe with.
Superset
Superset
Superset
Zone 2 Low lmpact
Exercise
Daily Overview: Phase 2 Day 2
Dead Bug Rocker Series
90/90 Hip Opener
Lateral OЫique Flexion
Lateral Line Stretch
Anti Rotation ABC's
Band Straight Leg Raise
Zone 2 60-70% (Low lmpact)
Sets
Reps
1
3
3
3
3
3
3
1
Weight
Distance
Тime
1
8
4
15
4
1
10
00:35:00
Rest
Notes
-:- min
-:-min
-:- min Perform each side
О sec Perform each side
О sec Perform each side
О sec Perform each side
О sec
-:-min
Staff Member Notes:
90/90 Hip Opener:
Perform Each Side
Anti Rotatlon ABC's:
1 Repetition = A-J. lf don't feel the burn Ьу the time you get to J, then go heavier. lf you are using the band option and you don't feel the burn Ьу the time you
get to J, then continue going through the alphabet until you feel an 8 or 9 out of 10 burn in the core.
О Copyrlght 2020 PJF P«fonnance
р.11::
'ас LAIIHLli
Fat Don't Fly- Phase 3
Week 1, Day 1: Lower Body Power/Strength (А) + Multiple Zone Cardio
Workout Date:
- - - - - -
Total Workout Time:
- - - - - -
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
Оп most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or апуопе with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
blt.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf ап exercise causes апу joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase З Day 1
Dynamic Warm Up 2
Sprint Drills
Resisted Sprint
Velocity Squat + Penultimate Contrast
Posterior Lateral Lunge
Long Duration Jump
Sprint 10s/Jog 20s/Walk 40s
Optional Static Stretch
7/11 Breathing
Sets
Weight
Reps
1
1
1
з
2
1
1
1
Time
1
о
1
4
4
Distance
5-2
10.00 yds
10.00 yds
б
14
00:00:20
00:03:00
Rest
Notes
--:-- min
--:-- min
О sec
40 sec
1:30 min Perform each side
1:00 min Perform each side
1:00 min
О sec
--:-- min
--:-- min
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spi ne side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Velocity Squat + Penultimate Contrast :
We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. Тhat completes 1 set Rest and repeat for 4 total sets.
Posterior Lateral Lunge:
Perform Each Side
е Copyrighl 2020 PJF P@rformance
P.l�
:ас сmиа::а
Fat Don't Fly- Phase 3
Week 1, Day 2: Core/Upper Body (А)
Workout Date: _______
Total Workout Time: _______
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively over1oading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) ог Ьу increasing volume (cardio reps аге increased week to week).
On most exercises we аге decreasing our гер range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Daily Overview: Phase 3 Day 2
Dynamic Warm Up 2
Barbell Rollout
Wall Side т Spine Band Rotations
Side Plank/Мodified Side Plank
Hamstring Floss
Dumbbell Bench Press
DB Split Stance Row
Amold Press
Vertical Pull Down
Shrugs (Optional)
21 Curls (Optional)
Trlcep Dropset (Optional)
Zone 2 60-70% (Low lmpact)
Sets
Reps
1
1
3
3
3
3
4
4
3
3
3
3
3
1
Weight
Distance
Time
1
1
7
7
10
б
б
00:00:25
8
б
15
7-7-7
б
00:35:00
Rest
-:-- min
--:-- min
о sec
о sec
о sec
30 sec
30 sec
1:00 min
30 sec
1:00 min
--:-- min
--:-- min
--:-- min
О sec
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip fllp backwards lxlO yards total
О Copy�ght 2020 PJF Porformanco
р.11:
1
CEWSL.a
Fat Don't Fly- Phase 3
Week 1, Day 3: Lower Body Strength/Power ( В )
Workout Date:
- - - - - -
Total Workout Time:
- - - - - -
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overtoading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase З Day З
Sets
Reps
Weight
1
1
1
Dynamic Warm Up 2
1
Sprint Accelerations
4
Contrast Step Ups
1/4 Squats or 1/4 Leg Press
4
4
Distance
Time
--:-- min
40 sec
1:30 min Perform each side
4-4
4
RDL or СаЫе Pullthrough
3
6
1
12
7/11 Breathing
1
Notes
--:-- min
10.00 yds
Zone 5 Workout
Optional Static Stretch
Rest
1:30 min
1:00 min
00:00:20
40 sec
--:-- min
00:03:00
--:-- min
1
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bri dge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip fl exor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Contrast Step Ups:
We're doing 4 reps on the weighted step up AND 4 reps on the bodyweight step- u p jump.
Perform Each Side
о Copyrl ght 2020 PJF Porrorm•nc•
р.11:
оас аа1нL81
Fat Don't Fly- Phase 3
Week 1, Day 4: Core/Upper Body (В)
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
Fог phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
оvег the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) ог Ьу increasing volume (cardio reps аге increased week to week).
On most exercises we аге decreasing оuг гер range, which will allow us to use heavier weights in order to optimize strength and роwег.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
Remember, we have to train according to оuг own limitations and always perform each exercise with good form ог ask а personal trainer fог guidance if you're
unsure on уоuг exercise form. lf an exercise causes any joint pain ог you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Exercise
Dynamic Warm Up 2
Dragon Flag Level 2 Eccentric
Hip Flexor Tilt
Da Vinci Plank
Hamstring Floss
lncline Bench Press
Rotational Row
Vertical Pull Down
Yoga Pushup
Сгаzу 8 Curls (Optional)
Single Arm Tricep Extension (Optional)
Zone 2 60-70% (Low lmpact)
7/11 Breathing
Sets Reps Weight Distance
1
1
3
б
3
4
3
3
10
3
12
3
8
3
10
3
10
24
3
3
12
1
1
Time
Rest
--:-- min
--:-- min
--:-- min
00:00:20
--:-- min
О sec
45 sec
1:00 min
45:00 min
1:00 min
--:-- min
--:-- min
00:35:00
О sec
00:03:00
--:-- min
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
е Copyrl gh! 2020 PJF Performanee
Fat Don't Fly- Phase 3
Week 1, Day 5: Lower Body Power/Strength (А) + Multiple Zone Cardio
Total Workout Tlme: _______
Workout Date: _______
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding i n different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
blt.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exerclse form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exerclse
Daily overview: Phase з Day 1
Dynamic Warm Up 2
Sprint Drills
Reslsted Sprint
Velocity Squat + Penuitimate Contrast
Posterlor Lateral Lunge
Long Duration Jump
Sprlnt 10s/Jog 20s/Walk 40s
Optlonal Static Stretch
7/11 Breathing
Sets
1
1
1
4
4
з
2
1
1
1
Reps
1
о
1
5-2
б
Welght
Dlstance
Time
10.00 yds
10.00 yds
00:00:20
14
00:03:00
Rest
Notes
-:-- min
- -:-- min
о sec
40 sec
1:30 min Perform each slde
1:00 min Perform each slde
1:00 min
о sec
-:-- mln
--:-- min
Staff Member Notes:
Dynamlc Warm Up 2 :
Sklps lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hlp bridge lxlO reps
Т Spine side lylng opener lx7 reps each slde
1/2 Kneel hlp flexor stretch lxlO each side
Hamstring crossover touches lx7 each slde
Knee hug lateral lunge lx4 each slde
Hlp fllp forward lxlO yards total
Hlp fllp backwards lxlO yards total
Veloclty Squat + Penultlmate Contrast :
We're dolng 5 reps оп the Velocity Squat, then 2 reps each slde (4 total) оп the penultlmate. That completes 1 set. Rest and repeat for 4 total sets.
Posterlor Lateral Lunge:
Perform Each Slde
о Copyrl ght 2020 PJF Parformanca
Р.1�
:ас ас:иLа
Fat Don't Fly- Phase З
Week 1, Day б: Core/Upper Body (А)
Workout Date:
-
-
- -- -
Total Workout Time:
- - - -- -
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks. but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners. obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
blt.
Remember. we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form. skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Daily Overview: Phase 3 Day 2
Dynamic Warm Up 2
Barbell Rollout
Wall Side т Spine Band Rotations
Side Plank/Modified Side Plank
Hamstring Floss
Dumbbell Bench Press
DB Split Stance Row
Arnold Press
Vertical Pull Down
Shrugs (Optional)
2 1 Cur\s (Optional)
Tricep Dropset (Optional)
Zone 2 60-70% (Low lmpact)
Sets
1
1
3
3
3
3
4
4
3
3
3
3
3
1
Reps Weight Distance
1
1
7
7
Time
00:00:25
10
б
б
8
б
15
7-7-7
б
00:35:00
Rest
-:-min
-:-min
О sec
о sec
О sec
30 sec
30 sec
1:00 min
30 sec
1:00 min
-:-min
-:-min
-:-min
о sec
Notes
Staff Member Notes:
Dynamic Warm Up 2:
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hlp flip forward lxlO yards total
Hlp flip backwards lxlO yards total
С> Copyrl gnt 2020 PJF Performonce
р.11::
:ас
а.:а
Fat Don't Fly- Phase 3
Week 2, Day 1: Lower Body Power/Strength (А) + Multiple Zone Cardio
Workout Date:
- - - - - - -
Total Workout Time:
- - - - - - -
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. Тhis means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used weel< to weel<) or Ьу increasing volume (cardio reps are increased weel< to weel<).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or asl< а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, sl<ip the exercise and substitute another exercise
that you're comfortaЫe with.
Exer<:i$e
Set$
Rep$
Daily Overview: Phase 3 Оау 1
Dynamic Warm Up 2
Sprint Drills
1
1
1
Resisted Sprint
Velocity Squat + Penultimate Contrast
4
4
Posterior Lateral Lunge
3
3
2
Hip Thrust
Long Duration Jump
Sprint 10s/Jog 20s/Wall< 40s
Optional Static Stretch
7/11 Breathing
1
1
1
Weight
1
1
1
Di$titn<:e
Тime
Re$t
Note$
-:- - min
-:- min
10.00 yds
О sec
15.00 yds
1:00 min
1:30 min Perform each side
5-2
б
00:00:25
1:00 min Perform each side
-:-min
1:00 min
00:03:00
О sec
-:- min
-:- min
10
15
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip fl exor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each slde
Hip fl ip forward lxlO yards total
Hip fl ip backwards lxlO yards total
Velocity Squat + Penultimate Contrast :
We're doing 5 reps оп the Velocity Squat, then 2 reps each side (4 total) оп the penultimate. That completes 1 set. Rest and repeat for 4 total sets.
Posterior Lateral Lunge:
Perform Each Side
С1 Copyright 2020 PJF Performance
р.11:
iEti t.WiiiHL8
Fat Don't Fly- Phase 3
Week 2 , Day 2 : Core/Upper Body (А)
Workout Date: -------
Total Workout Time: -------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
Оп most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to opti mize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perforпn each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf ап exercise causes апу joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase 3 Day 2
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Sets
Reps
1
Weight
Distance
Time
Rest
1
--:-- min
Dynamic Warm Up 2
1
1
--:-- min
Barbell Rollout
3
8
О sec
Wall Side Т Spine Band Rotations
3
8
Side Plank/Modified Side Plank
3
Hamstring Floss
3
10
Dumbbell Bench Press
4
4
б
30 sec
DB Split Stance Row
б
1:00 min
Arnold Press
3
8
Vertical Pull Down
3
б
30 sec
1:00 min
Shrugs (Optional)
3
15
--:-- min
О sec
00:00:30
О sec
30 sec
21 Curls (Optional)
3
7-7-7
--:-- min
Tricep Dropset (Optional)
3
б
--:-- min
Zone 2 60-70% (Low lmpact)
1
00:35:00
О sec
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine slde lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
С Copyrl ght 2020 PJF Perlormonce
р.11:
'ас UGWCL.ii
Fat Don't Fly- Phase 3
Week 2, Day 3: Lower Body Strength/Power (В)
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comforta Ыe with.
Exercise
Daily Overview: Phase 3 Day 3
Dynamic Warm Up 2
Sprint Accelerations
Contrast Step Ups
1/4 Squats or 1/4 Leg Press
RDL or СаЫе Pullthrough
Zone 5 Workout
Optional Static Stretch
7/11 Breathing
Sets
Reps
1
1
Weight
Distance
Time
1
1
15.00 yds
4
4
4
4-4
4
3
1
1
1
б
13
00:00:20
00:03:00
Rest
Notes
--:- min
--:-- min
40 sec
1:30 min Perform each side
1:30 min
1:00 min
40 sec
--:- min
--:-- min
р.11:
$ас U&SCLII
Fat Don't Fly- Phase 3
Week 2, Day 3: Lower Body Strength/Power (В)
Workout Date:
-------
Total Workout Time: -------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to, train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain o r you aren't 100% confident on the form, skip the exercise and substitr ute another exercise
that you're comforta Ыe with.
Exercise
Daily Overview: Phase 3 Day 3
Dynamic Wa1rm Up 2
Sprint Accelerations
Contrast Step Ups
1/4 Squats o r 1/4 Leg Press
RDL or СаЫе Pullthrough
Zone 5 Workout
Optional Static Stretch
7/11 Breathirng
Sets
Weight
Reps
1
1
4
4
4
3
1
1
1
Distance
Time
1
1
15.00 yds
4-4
4
б
13
00:00:20
00:03:00
Rest
Notes
--:- min
--:-- min
40 sec
1:30 min Perform each side
1:30 min
1:00 min
40 sec
--:- min
--:- min
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Contrast Step Ups:
We're doing 4 reps on the weighted step up AND 4 reps on the bodyweight step-up jump.
Perform Each Side
о CopyrlQht 2020 PJF Ptfformance
Fat Don't Fly- Phase 3
Week 2, Day 4: Core/Upper Body (В)
Total Workout Time:
-------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. Тhis means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) ог Ьу increasing volume (cardio reps аге increased week to week).
Оп most exercises we аге decreasing our гер range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people ог anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
blt.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes any joint pain ог you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Dynamic Warm Up 2
Dragon Flag Level 2 Eccentri c
Hip Flexor Tilt
Da Vinci Plank
Hamstri ng Floss
lncline Bench Press
Rotational Row
Vertical Pull Down
Yoga Pushup
Crazy 8 Curls (Optional)
Single Arm Tricep Extension (Optional)
Zone 2 60-70% (Low lmpact)
7/11 Breathing
Sets
1
3
3
3
3
3
3
3
3
3
3
1
1
Reps Weight Distance
1
7
4
10
12
8
10
12
24
12
Time
Rest
--:- - min
- -:- - min
- -:- - min
00:00:20
- -:- - min
О sec
45 sec
1:00 min
45:00 min
1:00 min
- -:- - min
- -:- - min
00:35:00
О sec
00:03:00
- -:- - min
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
С Copyrl gM 2020 PJF Perlormance
р.1,:
,&<о аа,нLil
Fat Don't Fly- Phase З
Week 2, Day 5: Lower Body Power/Strength (А) + Multiple Zone Cardio
Workout Date:
------
Total Workout Time:
------
Plan Recommendations
For phase 4 you'II notlce that we now have 4 weeks of the same program. Thls means that we're progresslvely overloadlng NOT Ьу addlng ln different exerclses
over the 4 weeks, but instead Ьу lncreaslng intenslty (amount of weight used week to week) or Ьу lncreaslng volume (cardio reps are lncreased week to week).
On most exerclses we are decreaslng our rep range, which wlll allow us to use heavier welghts ln order to optlmlze strength and power.
Beglnners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength tralning to the safest optlon while stlll pushing yourself а
Ыt.
Remember, we have to traln according to our own limitatlons and always perform each exerclse with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint paln or you aren't 100% confident on the form, sklp the exercise and substitute another exercise
that you're comfortaЫe wlth.
Exerclse
Dally Overview: Phase З Day 1
Dynamlc Warm Up 2
Sprint Drills
Reslsted Sprlnt
Veloclty Squat + Penultlmate Contrast
Posterior Lateral Lunge
Hip Thrust
Long Duratlon Jump
Sprint 10s/Jog 20s/Walk 40s
Optlonal Statlc Stretch
7/11 Breathlng
Sets
1
1
1
4
4
з
з
2
1
1
1
Reps
1
1
1
5-2
Welght
Dlstance
Tlme
10.00 yds
15.00 yds
б
10
15
00:00:25
00:03:00
Rest
Notes
--:-- min
--:-- min
о sec
1:00 mln
1:30 mln Perform each slde
1:00 mln Perform each slde
--:-- min
1:00 mln
о sec
--:-- min
--:-- min
Staff Member Notes:
Dynamlc Warm Up 2 :
Sklps lхЗО seconds
Seal Jacks lхЗО seconds
Post tllt hlp brldge lxlO герs
Т Splne slde lylng ореnег lx7 герs each side
1/2 Kneel hlp fl exor stгetch lxlO each side
Hamstгlng cгossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hlp fllp foгwaгd lxlO yaгds total
Hlp fllp backwards lxlO yards total
Veloclty Squat + Penultlmate Contrast :
Wе'ге dolng 5 герs on the Velocity Squat, then 2 герs each side (4 total) on the penultlmate. That completes 1 set. Rest and гереаt fог 4 total sets.
Posterlor Lateral Lunge:
Регfогm Each Slde
о Copy�9ht2020 PJF Po,fo,manco
Р.1�
5DU U&HL&
Fat Don't Fly- Phase З
Week 2, Day 6: Core/Upper Body (А)
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Superset
Sets
Reps
Weight
Distance
Time
Rest
Daily Overview: Phase 3 Day 2
1
Dynamic Warm Up 2
1
1
- -: - - min
- -:- - min
Barbell Rollout
3
8
О sec
Wall Side Т Spine Band Rotations
3
8
Side Plank/Modified Side Plank
3
1
О sec
00:00:30
О sec
Hamstring Floss
3
10
30 sec
Dumbbell Bench Press
DB Split Stance Row
4
4
б
б
30 sec
1:00 min
Arnold Press
3
8
Vertical Pull Down
3
б
30 sec
1:00 min
Superset
Shrugs (Optional)
3
15
--:-- min
21 Curls (Optional)
3
7-7-7
--:-- min
3
1
б
Zone 2 Workout Low lmpact
Tri cep Dropset (Optional)
Zone 2 60-70% (Low lmpact)
Superset
Superset
--:-- min
00:35:00
О sec
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
H ip flip forward lxlO yards total
Hip flip backwards lxlO yards total
с Copyright 2020 PJP Perrormance
р.11:
1&С UWHLII
Fat Don't Fly- Phase 3
Week 3, Day 1: Lower Body Power/Strength (А) + Multiple Zone Cardio
Workout Date: -------
Total Workout Time: -------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week} or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
blt.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form. skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase З Day 1
Dynamic Warm Up 2
Sprint Drills
Resisted Sprint
Velocity Squat + Penultimate Contrast
Posterior Lateral Lunge
Hip Thrust
Long Duration Jump
Sprint l0s/Jog 20s/Walk 40s
Optional Static Stretch
7/11 Breathing
Sets
Weight
Reps
1
1
1
5
4
з
з
2
1
1
1
1
1
1
Distance
Time
10.00 yds
20.00 yds
5-3
б
10
00:00:30
16
00:03:00
Rest
Notes
--:-- min
--:-- min
О sec
1:00 min
1:30 min Perform each side
1:00 min Perform each side
--:-- min
1:00 min
О sec
--:-- min
--:-- min
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Velocity Squat + Penultimate Contrast:
We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. Тhat completes 1 set. Rest and repeat for 4 total sets.
Posterior Lateral Lunge:
Perform Each Side
С1 Copyrl ght 2020 PJF Ptrformanct
р.11:
6
ИL&
Fat Don't Fly- Phase 3
Week 3, Day 2: Core/Upper Body (А)
Workout Date: -
Total Workout Time: -
- - - - - -
- - - - - -
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
Оп most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf ап exercise causes апу joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase 3 Day 2
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Sets
1
Reps Weight Distance
1
Time
Rest
-:-min
Dynamic Warm Up 2
1
1
-:-min
О sec
Barbell Rollout
3
9
Wall Side Т Spine Band Rotati ons
3
9
Side Plank/Modified Side Plank
3
Hamstri ng Floss
3
10
Dumbbell Bench Press
4
6
30 sec
DB Split Stance Row
4
6
1:00 min
Arnold Press
3
8
30 sec
Vertical Pull Down
3
6
1:00 min
Shrugs (Optional)
3
15
--:-- min
21 Curls (Optional)
3
7-7-7
--:-- min
Tricep Dropset (Optional)
3
6
--:-- min
Zone 2 60-70% (Low lmpact)
1
о sec
00:00:35
О sec
30 sec
00:35:00
О sec
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip fl ip forward lxlO yards total
Hip fl ip backwards lxlO yards total
о C<JpyПght 2020 PJF Per"Qrmance
p_i,::
Fat Don't Fly- Phase 3
Week 3, Day 3: Lower Body Strength/Power (В)
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
Remember, we have to train according to our own limitat.ions and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip t.he exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase 3 Day 3
Dynamic Warm Up 2
Sprint Accelerations
Contrast Step Ups
1/4 Squats or 1/4 Leg Press
RDL or СаЫе Pullthrough
Zone 5 Workout
Optional Static Stretch
7/11 Breathing
Sets
1
1
5
4
4
3
1
1
1
Reps
1
1
4-6
4
Welght
Distance
Time
20.00 yds
б
14
00:00:20
00:03:00
Rest
Notes
--:- - min
--:- - min
1:30 min
1:30 min Perform each side
1:30 min
1:00 min
40 sec
--:- - min
--:- - min
Staff Member Notes:
Dynamlc Warm Up 2:
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Cont.rast Step Ups:
We're doing 4 reps on the weighted step up AND 4 reps on the bodyweight step-up jump.
Perform Each Side
О Copyrlght 2020 PIF Per1onnance
р.1,::
:&tt ас:иса
Fat Don't Fly- Phase З
Week 3, Day 4: Core/Upper Body (В)
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
For phase 4 you'II notlce that we now have 4 weeks of the same program. This means that we·re progresslvely over1oading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Dynamic Warm Up 2
Dragon Flag Level 2 Eccentric
Hip Flexor Tilt
Da Vinci Plank
Hamstring Floss
lncline Bench Press
Rotational Row
Vertical Pull Down
Yoga Pushup
Crazy 8 Curls (Optional)
Single Arm Tricep Extension (Optional)
Zone 2 60-70% (Low lmpact)
7/11 Breathing
Sets
1
3
3
3
3
3
3
3
3
3
3
1
1
Reps Weight Distance
1
8
4
10
12
8
10
14
24
12
Time
Rest
--:-- min
--:-- min
--:- - min
00:00:25
--:-- min
0sec
45 sec
1:00 min
45:00 min
1:00 min
--:- - min
--:-- min
00:35:00
0sec
00:03:00
--:- - min
Notes
Staff Member Notes:
Dynamic Warm Up 2:
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
т Splne side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstrlng crossover touches lx7 each slde
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip fllp backwards lxlO yards total
С> Copyrl �ht 2020 P)F Ptrformonco
р.11:
:ас uc:нLE
Fat Don't Fly- Phase З
Week 3, Day 5: Lower Body Power/Strength (А) + Multiple Zone Cardio
Workout Date: -
- - - - -
Total Workout Time: -
- - - - -
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights i n order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase З Day l
Sets
Reps
Weight
Distance
Time
Rest
Notes
l
l
l
l
l
l
Velocity Squat + Penultimate Contrast
4
5.3
1:30 min Perform each side
Posterior Lateral Lunge
3
6
1:00 min Perform each side
10
Dynamic Warm Up 2
Sprint Drills
Resisted Sprint
5
Hip Thrust
3
Long Duration Jump
2
Sprint 10s/Jog 20s/Walk 40s
1
Optional Static Stretch
1
7/11 Breathing
1
--:-- min
--:-- min
О sec
10.00 yds
20.00 yds
1:00 min
--:-- min
00:00:30
1:00 min
О sec
16
--:-- min
00:03:00
--:-- min
Staff Member Notes:
Dynamlc Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstri ng crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Veloclty Squat + Penultlmate Contrast :
We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. That completes 1 set. Rest and repeat for 4 total sets.
Posterlor Lateral Lunge:
Perform Each Side
о Copyrlght 2020 PSI= Perform•nce
р-11:
:ас
ELW
Fat Don't Fly- Phase З
Week 3, Day 6: Core/Upper Body (А)
Workout Date:
- - - - - -
Total Workout Time:
- - - - - -
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. Тhis means that we're progressively over1oading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
Оп most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perfoгm each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase 3 Day 2
Sets
Reps
1
Weight
Distance
Time
Rest
1
-:- min
Dynamic Warm Up 2
1
1
-:- min
BarЬell Rollout
3
9
О sec
Wall Side Т Spine Band Rotations
3
9
Side Plank/Мodified Side Plank
3
Hamstring Floss
3
10
30 sec
Superset
Dumbbell Bench Press
DB Split Stance Row
4
4
б
30 sec
1:00 min
Superset
Amold Press
Vertical Pull Down
3
8
30 sec
3
б
1:00 min
Superset
Shrugs (Optional)
3
15
-:- min
21 Curls (Optional)
Tricep Dropset (Optional)
3
3
7-7-7
-:-min
-:- min
Zone 2 60-70% (Low lmpact)
1
Superset
Superset
Zone 2 Workout Low lmpact
О sec
00:00:35
б
б
00:35:00
О sec
О sec
Notes
Staff Member Notes:
Dynamic Warm Up 2: :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug latera l lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
с, Copyrl ght 2020 PJF Performance
р.1,::
.WU а&ИL.18
Fat Don't Fly- Phase 3
Week 4, Day 1: Lower Body Power/Strength (А) + Multiple Zone Cardio
Total Workout Time: _ ______
Workout Date: ______
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. Тhis means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
Remember, we have to train according to our own limitatiofl1s and always periorm each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exerclse
Daily Overview: Phase З Day 1
Dynamic Warm Up 2
Sprint Drills
Reslsted Sprint
Velocity Squat + Penultimate Contrast
Posterior Lateral Lunge
Hlp Thrust
Long Duration Jump
Sprint l0s/Jog 20s/Walk 40s
Optlonal Statlc Stretch
7/11 Breathing
Sets
Weight
Reps
1
1
1
5
4
з
з
2
1
1
1
1
1
1
Distance
Time
10.00 yds
25.00 yds
5-3
б
10
17
00:00:35
00:03:00
Rest
Notes
-: - - min
-:- - min
о sec
2:00 min
1:30 min Periorm each side
1:00 min Periorm each side
-:- - min
1:00 min
о sec
- - : - - min
- -:- - min
Staff Member Notes:
Dynamlc Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hlp flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Veloclty Squat + Penultimate Contrast :
We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. That completes 1 set. Rest and repeat for 4 total sets.
Posterior Lateral Lunge:
Perform Each Side
о Copyrlght 2020 PJF Penormance
Р.Р
,ас см:нса
Fat Don't Fly- Phase 3
Week 4, Day 2: Core/Upper Body (А)
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exerclses we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and stre ngth training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Exerclse
Daily OveNiew: Phase 3 Day 2
Dynamic Warm Up 2
Barbell Rollout
Wall Side Т Spine Band Rotations
Side Plank/Modified Side Plank
Hamstring Floss
Dumbbell Bench Press
DB Split Stance Row
Arnold Press
Vertical Pull Down
Shrugs (Optional)
21 Curls (Optional)
Tricep Dropset (Optional)
Zone 2 60-70% (Low lmpact)
Sets
1
1
3
3
3
3
4
4
3
3
3
3
3
1
Reps Welght
1
1
10
10
Distance
Tlme
00:00:40
10
б
б
8
б
15
7-7-7
б
00:35:00
Rest
--:-- min
--:-- min
О sec
О sec
О sec
30 sec
30 sec
1:00 min
30 sec
1:00 min
--:-- min
--:-- min
- - : -- min
О sec
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
С Copyright 2020 PJF Performance
р�,:
1аз UCIH м::■
Fat Don't Fly- Phase З
Week 4, Day 3: Lower Body Strength/Power (В)
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our гер range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form ог ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Overview: Phase 3 Day 3
Sets
1
Reps
1
Weight
Distance
Time
1
Rest
--:-- min
Notes
Dynamic Warm Up 2
1
--:-- min
Sprint Accelerations
5
Contrast Step Ups
4
4-6
1:30 min Perform each side
25.00 yds
2:00 min
1/4 Squats or 1/4 Leg Press
4
4
1:30 min Perform each side
RDL or СаЫе Pullthrough
3
6
1:00 min
Zone 5 Workout
1
15
Optional Static Stretch
1
7/11 Breathing
1
00:00:20
40 sec
--:-- min
00:03:00
--:-- min
Staff Member Notes:
Dynamic Warm Up 2:
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip f1exor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip f1ip forward lxlO yards total
Hip f1ip backwards lxlO yards total
Contrast Step Ups:
We're doing 4 reps оп the weighted step up AND 4 reps оп the bodyweight step-up jump.
Perform Each Side
1/4 Squats or 1/4 Leg Press:
Perform Each Side
с Copynght 2020 PJF Performance
р.11:
:ас сю:нс■
Fat Don't Fly- Phase 3
Week 4, Day 4: Core/Upper Body (В)
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overl oading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ьit.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure on your exercise form. lf an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Exerclse
Dynamic Warm Up 2
Dragon Flag Level 2 Eccentric
Hip Flexor Tilt
Da Vinci Plank
Hamstring Floss
lncline Bench Press
Rotational Row
Vertical Pull Down
Yoga Pushup
Crazy 8 Curls (Optional)
Single Arm Tricep Extension (Optional)
Zone 2 60-70% (Low lmpact)
7/11 Breathing
Sets Reps Welght Dlstance
1
1
з
з
з
з
з
з
з
з
з
з
1
1
9
4
10
12
8
10
16
24
12
Tlme
Rest
•·=·· min
•·=·· min
•·=·· min
•·=·· min
00:00:30
о sec
45 sec
1:00 min
45:00 min
1:00 min
•·=·· min
•·=·· min
00:35:00
о sec
•·=·· min
00:03:00
Notes
Staff Member Notes:
Dynamic Warm Up 2 :
Skips lхЗО seconds
Seal Jacks 1х30 seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
о copyright 2020 PJF Performance
р.11:
,..,z CCJHLII
Fat Don't Fly- Phase 3
Week 4, Day 5: Lower Body Power/Strength (А) + Multiple Zone Cardio
Workout Date:
-------
Total Workout Time:
-------
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. Thls means that we're progresslvely overloading NOT Ьу adding in different exerclses
over the 4 weeks, but lnstead Ьу increasing intensity (amount of welght used week to week) or Ьу increasing volume (cardio reps are increased week to week).
On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with Jolnt paln may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
Remember, we have to train according to our own limitatlons and always perform each exercise with good form or ask а personal trainer for guldance if you're
unsure on your exercise form. lf an exercise causes any Joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exerclse
that you're comfortaЫe with.
Exerclse
Dally Overview: Phase 3 Day 1
Dynamic Warm Up 2
Sprint Drills
Reslsted Sprint
Veloclty Squat + Penultlmate Contrast
Posterlor Lateral Lunge
Hip Thrust
Long Duratlon Jump
Sprint 10s/Jog 20s/Walk 40s
Optional Static Stretch
7/11 Breathlng
Sets
1
1
1
5
4
3
3
2
1
1
1
Reps
1
1
1
5.3
б
10
17
Weight
Distance
Time
10.00 yds
25.00 yds
00:00:35
00:03:00
Rest
Notes
•·=·· min
-:•· min
О sec
2:00 mln
1:30 mln Perform each side
1:00 mln Perform each side
••:•• min
1:00 mln
О sec
••:•• min
••:•• min
Staff Member Notes:
Dynamlc Warm Up 2:
Skips lхЗО seconds
Seal Jacks lхЗО seconds
Post tilt hip bridge lxlO reps
Т Spine side lying opener lx7 reps each side
1/2 Kneel hip flexor stretch lxlO each side
Hamstring crossover touches lx7 each side
Knee hug lateral lunge lx4 each side
Hip flip forward lxlO yards total
Hip flip backwards lxlO yards total
Velocity Squat + Penultlmate Contrast:
We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 totai) on the penultimate. That completes 1 set. Rest and repeat for 4 total sets.
Posterior Lateral Lunge:
Perform Each Side
О Cc>pyrlgN 2020 PJF P«IO<mll>C•
р.1,:
1&4 LAIIHLE
Fat Don't Fly- Phase 3
Week 4, Day 6: Core/Upper Body (А)
Workout Date:
- - - - - -
Total Workout Time:
- - - - - -
Plan Recommendations
For phase 4 you'II notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT Ьу adding in different exercises
over the 4 weeks, but instead Ьу increasing intensity (amount of weight used week to week) or Ьу increasing volume (cardio reps are increased week to week).
Оп most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.
Beginners, obese people or anyone with joint pain may need to modify а lot of the cardio and strength training to the safest option while still pushing yourself а
Ыt.
Remember, we have to train according to our own limitations and always perform each exercise with good form or ask а personal trainer for guidance if you're
unsure оп your exercise form. lf an exercise causes any joint pain or you aren't 100% confident оп the form, skip the exercise and substitute another exercise
that you're comfortaЫe with.
Exercise
Daily Ov@rvi@w: Phas@ 3 Day 2
Dynamic Warm Up 2
Superset
Superset
Superset
Superset
Superset
Zone 2 Workout Low lmpact
Sets
1
1
Reps
1
Weight Distance
Time
Rest
••:•• min
1
••:•• min
Barbell Rollout
3
10
О sec
Wall Side Т Spine Band Rotations
3
10
О sec
Side Plank/Modifi ed Side Plank
3
Hamstring Floss
3
10
Dumbbell Bench Press
4
б
30 sec
DB Split Stance Row
4
б
1:00 min
Arnold Press
3
8
30 sec
Vertical Pull Down
3
б
1:00 min
00:00:40
О sec
30 sec
Shrugs (Optional)
3
15
--:•• min
2 1 Curls (Optional)
3
7.7.7
--:•• min
Tri cep Dropset (Optional)
Zone 2 60-70% (Low lmpact)
3
б
1
--:•• min
00:35:00
О sec
Notes
Staff Member Notes:
Dynamlc Warm Up 2:
Sklps lхЗО seconds
Seal Jacks lхЗО seconds
Post tllt hlp brldge lxlD reps
т Splne slde lylng opener lx7 reps each slde
1/2 Kneel hlp flexor stretch lxlO each slde
Hamstrlng crossover touches lx7 each side
Knee hug lateral lunge lx4 each slde
Hlp fllp forward lxlO yards total
Hlp flip backwards lxlD yards total
о C09yr!Q\ht 2020PJf "rforrnonce