1 Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs outlined herein should not be adopted without consultation with your health professional. Use of the programs herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises described herein. Consult with your doctor before starting an exercise program. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, by any means, without the written permission of the author. 2 Schedule for Week 1 ­ 2 Please follow the schedule for week 1 ­ 2. Scroll down to see a description of each workout and click on the exercise for a video of how to do the exercise. Monday
: Up And Down Tuesday
: 10 rounds of 30­30 HIIT Wednesday
: Upper Body Pull Ladder Thursday
: 10 rounds of 30­30 HIIT Friday
: Ultimate Leg Ladder Saturday:
Lumberjack 20 Sunday
: Rest Schedule for Week 3 ­ 4 Please follow the schedule for week 3 ­ 4. Scroll down to see a description of each workout and click on the exercise for a video of how to do the exercise. Monday
: Fight Gone Body Tuesday
: 5 rounds of 30­30 HIIT, 20 min cardio, 5 rounds of 30­30 HIIT Wednesday:
Ballin’ Thursday
: 5 rounds of 30­30 HIIT, 20 min cardio, 5 rounds of 30­30 HIIT Friday:
50 Burpee Buy In Saturday
: 45 Minutes Moderate Cardio Sunday
: Rest 3 Warm Up Please perform this warm up before starting each of the Monday, Wednesday and Friday workouts Push Ups
x 8 Squats
x 12 Spiderman Climbs
x 10 total Jumping Jacks x 20 4 Weeks 1 ­ 2 Perform on Monday Up And Down
You’ll do this circuit one time through, but what goes up must come down. Dumbbell Squat Press
x 15 Push Ups
x 25 Slamball
x 35 Jumping Lunges
(hold a medicine ball or some weight) x 45 (total) Squat Thrusts with push ups
x 60 Jumping Lunges (medicine ball) x 45 (total) Slamball x 35 Push Ups x 25 Dumbbell Squat Press x 15 Perform Wednesday Upper Body Pull Ladder
Round 1:
DB Renegade Rows
x 1 each,
DB Bent Over Row and Raise
x 2 ,
Bodyweight Rows x 3 Round 2:
DB Renegade Rows
x 2 each,
DB Bent Over Row and Raise
x 4 ,
Bodyweight Rows x 6 and so on for 10 rounds Round 10:
DB Renegade Rows
x 10 each,
DB Bent Over Row and Raise
x 20,
Bodyweight Rows
x 30 Each round add 1 rep to the DB Renegade Rows, 2 reps to the DB Bent Over Row and 3 reps 5 to the Bodyweight Rows Perform Friday Ultimate Leg Ladder Round 1:
DB One Legged Step Ups
x 1 each,
Jumping Lunges
x 2 each,
Step Jumps
x 3 Round 2: DB One Legged Step Ups x 2 each, Jumping Lunges x 4 each, Step Jumps x 6 and so on for 10 rounds (Like Monday) Round 10: DB One Legged Step Ups x 10 each, Jumping Lunges
x 20 each, Step Jumps x 30 Each round, add 1 rep to the DB One Legged Step Ups, 2 reps to the Jumping Lunges, and 3 reps to the Step Jumps Perform Saturday
Lumberjack 20 Go through this circuit once for time. Rest as needed. Note: 400 meters = 1/4 mile 20
DB Bulgarian Split Squats with Overhead Press
(10 each leg, 20 total presses) Run 400 meters 20
Squat Jumps Run 400 meters 20
Burpees with Push Ups Run 400 meters 20
Feet Elevated Bodyweight Rows
or 20 Pull Ups Run 400 meters 20
Step Jumps Run 400 meters 6 20
DB Squat Press Run 400 meters Weeks 3 ­ 4 Perform on Monday Fight Gone Body
This is a version of “Fight Gone Bad” with only bodyweight exercises. 5 exerises. Perform an exercise for as many reps as you can in 60 seconds before moving to the next exercise. Clock never stops. After you finish all 5 exercises in a row, rest for 60 seconds before repeating. 4 rounds total. Squat Thrusts
60 seconds Bodyweight Rows
60 seconds T­Stabilization Push Ups
60 seconds Jumping Lunges
60 seconds Prone Arm Raise
60 seconds Rest 60 seconds Perform on Wednesday Ballin’
A run and 2 exercises. Simple as that. Grab a medicine ball that you can slam and get to it! 5 rounds as fast as you can. Rest as needed. Run 400 meters 30
Wall Ball 30
Slamball 7 Perform on Friday 50 Burpee Buy In As many rounds as possible (AMRAP) in 20 minutes (50 burpee buy­in — 5 minute cap) You must complete 50
Burpees
(squat thrust with no push up) prior to starting the first set of Straight leg raise, then perform the below movements for the remainder of the 20 minutes. THE BUY­IN HAS A 5­MINUTE CAP, i.e. if you do not complete 50 burpees in 5 minutes, you begin the AMRAP at 5­minutes­in, regardless. 5
Straight Leg Hanging Leg Raise 10
Step Jumps 15
Wall Ball 20
Squats 25
In Outs 100 jump rope 8
