AX Gym Workouts Print Friendly
July 15, 2022 | Author: Anonymous | Category: N/A
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WEEKS 1–4
TRAINING CAMP - PHASE 1
THE RULES OF THE GAME Be sure to follow the following rules when performing the workouts for weeks 1-3 of ATHLEAN-X™ Training Camp: 1.
Warm ups should consist of a brief 3-5 minute jog, jump rope, high knee drill, etc. to simply elevate core body temp. Static stretching before a workout is not advised, as it will change chan ge muscle length tension relationships and is i s better saved for after a workout (ideally before bed). be d).
2.
When choosing how much weight to use, be sure to use an amount of weight that allows you to complete the prescribed number of reps in good form. You should nd the last repetition of the set to require nearly maximum effort to complete.
3.
If the 2last is too easy and on youallnd that you can least or 3repetition more, increase the load subsequent sets.complete at 4.
If you are unable to complete the prescribed number of reps on a set, lighten the load accordingly on all subsequent subs equent sets to prevent this from from happening again.
5.
Rest time between all sets in these 3 weeks of workouts is 60 seconds, except for core exercises, where you want to keep your rest to no more mo re than 30 seconds between each or transition time only.
6.
Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3 seconds eccentric.
7.
Perform all sets of each exercise before proceeding to the next exercise in the workout. This will set the stage for success and build your foundation strength for later in the program.
8.
Perform all conditioning drills with the best footwork, and highest effort you can for best results. **ALSO – If you don’t have access to equipment called for during a Tuesday or Thursday conditioning workout you can either repeat one of the earlier earl ier workouts or use my Ironman, 4 Minutes of Hell (3 rounds), Invictus, 300, X-pendables, Hurricane Headrush or other burst conditioning co nditioning workout from YouT YouTube in its place.
And last but not least… Always remember, nothing worth having comes easy. Just when it feels like the workout is too hard…just remember how good you’re going to look and push through!
Santiago, Chile lucas101403 @ gmail.com jac
IF YOU WANT TO YOU’VE GOT TO
1
WEEK 1 WORKOUT
ATHLEAN PUSH / PULL PERFORMANCE PERFORMA NCE PHASE - FOUNDATION “THERE ARE ONLY TWO OPTIONS REGARDING COMMITMENT. C OMMITMENT. YOU’RE EITHER IN OR OUT. THERE’S NO SUCH THING AS A LIFE IN-BETWEEN.” IN-BETW EEN.” — PAT RILEY MONDAY Stren gth
Training Traini ng Workout I: Upper Body Push.
EXERCISE
SETS
REPS
3
10
Alter nate 1 crawl for ward an d back war d per rep
3
10
Alter nate 10 press es on each arm per se t
Rota tional DB S houlder Press
3
12
A l te r n a te 6 r e p s o n e a c h a r m p e r s e t
S hou ld er “L” Rais es
3
12
6 raises for ward a nd 6 to the side each arm eac h set
Tricep Pushdowns
3
12 RM (F )
DB E x ternal Rotat ion
3
15
S pid erman Crawls Alter nate DB Press (neu tral gri p)
TUESDAY “Ath leaN
Bu r st tr a i n i n g
COMMENTS
Use heav y enough weig ht to fail on your 12 th rep 3 sets eac h arm. Focus on q ualit y cont raction and form
” Conditioning Workout .
QUICK FEET AND RIPPED QUICK!—NO REST BETWEEN DRILLS
1
QFL Lateral Run
8 times u p and down the ladd er
2
QFL In In Out Out
8 times u p and down the ladd er
3
QFL Icky Shufe
8 times up and down the ladder
4
QFL Ali Shufe
8 times up and down the ladder
WEDNESDAY
Strength Training Workout II: Lower Body / Core.
EXERCISE
SETS
REPS
3–4
10 –12 RM (F )
Du m b b e l l S i d e L u n g e
3
12
S t i f f L e g g e d De a d l i f t s
3
10 –1 –12 RM (F )
Use heav y enough weight to fail in 10 -12 reps
Hip Bucks
4
10 –12 RM (F )
Use heav y enough weight to fail in 10 -12 reps
Starsh Crunch
3
Failu re
Do as ma ny reps as you can to failure
Heels to the Heavens
2
Failu re
Do as ma ny reps as you can to failure
Ba r b e ll Sq u a t
THURSDAY “Ath leaN
COMMENTS
Use heav y enough weight to fail in 10 –12 reps Alternate 12 reps to right and lef t each set
Burst training
” Conditioning Workout.
SPR-INTERVAL INTENSITY—NOT YOUR TYPICAL BORING CARDIO!
Run either outside or on a treadmill. Perform the following 20-minute inter val: 5-minute warmup jog / Interval (20 second all-out sprint + 40 second jog) x 10 / 5-minute cool down jog
FRIDAY Streng Strength th
Training Traini ng Workout III: Upper Body Pull / Core.
EXERCISE
SETS
REPS
Inver ted Row
4
12
St anding DB Row/Kickback
3
10 –12
Rever se Lunge Cu rls
3
12
D B H a mme r C u r l s
3
10 –12
4
Failur e
V-Up Russia n Twists
Santiago, Chile lucas101403 @ gmail.com jac
COMMENTS
C a n d o e i t h e r w i t h k n e e s b e n t o r s t r a i g h t f o r mo r e c h a l l e n g e Kee p your lower back slightly arch ed throughout 6 re ps stepping back with rig ht a nd 6 on lef t eac h set S lowly control the lowering of the dumbbells 4 sets to fail ure. Minimi ze rest betwe en sets to 30 sec onds
IF YOU WANT TO YOU’VE GOT TO
2
WEEK 2 WORKOUT
ATHLEAN PUSH / PULL PERFORMANCE PHASE PHA SE - FOUNDATION “HARD WORK SPOTLIGHTS THE CHARACTER OF PEOPLE: SOME TURN UP THEIR SLEEVES, SOME TURN UP THEIR NOSES, AND SOME DON’T TURN UP AT ALL.” — SAM EWING MONDAY Stren gth
Training Traini ng Workout I: Upper Body Push.
EXERCISE
SETS
REPS
COMMENTS
B u r p e e P u s h U p P y r a mi d
3
8 ,6 , 4 , 2
Work your way down from 8 to 6 to 4 to 2 reps
Incline Benc h Pr ess
4
12 RM (F )
Si de La t e r a l s
3
10 –12
Dumbbell Kick backs
3
10 –12 RM (F )
Use heav y enoug h weight to fail in 10 -12 reps
Tricep Push Aways
3
10 -12 RM (F )
Use heav y enoug h weight to fail in 10 -12 reps
TUESDAY “Ath leaN
Use heav y enoug h weight to fail on you r 12 th rep Keep slight be nd in your elbows throughout
Bu r st tr a i n i n g
” Conditioning Workout .
CRUNCHES AND PUNCHE S CIRCUIT - PERFORM 2 TIMES
1
V-Up Rus sia n Twist (to failu re)
4
3 Minu tes of nonstop shadow/heav ybag boxing
2
3 Mi Minu nutt es es of no nons nstt op op sh shad adow ow// hea heavyb vybag ag bo boxi xing ng
5
H eel eels s t o t he he H eav eaven ens s ( to to f ail ailur ure) e)
3
Balll Pas Bal Passes ses (to fai failure lure))
6
3 Min Minute utes s of non nonsto stop p sha shadow dow/he /heavyb avybag ag box boxing ing
WEDNESDAY
Strength Training Workout II: Lower Body / Core.
EXERCISE
SETS
REPS
3
10 –1 –12 RM (F )
DB Bu lg lgari an an S pl pl it it S qu quat
COMMENTS
Kee p majori ty ty of your weight on th e front l eg eg. Us e heav y enough weight to fail in 10-1 10-12 2 reps
St e p U p Thr us t s
3
10 –12
D B S wi n g
4
15
Physioball Hamstring Curls
3
Failu re
For a g reater c hallenge, move the ball closer to your heels
Ca n o e s
3
Failu re
Pe r f o r m 3 s e t s t o f a il u r e
THURSDAY “Ath leaN
3 s et s of 10 –12 on each leg. E xplosive ness is key! E x plode t hrough the h ips a nd glu tes, don’t lif t with the back
Burst training
” Conditioning Workout.
THE STARTING “LINE”UP - QUICK FOOT / AGILIT Y WORKOUT (Minimal rest time)
1
Li ne ne Dril l— l—Cros so sovers 4 x 6 0 second s
3
Li ne ne Dril l— l—S id id e to S id id e Doubl e Hops 4 x 3 0 s ec ec
2
Li ne ne Dril l— l—X Jump Turn s 6 x 3 0 second s
4
Li ne ne Dril l – Crossovers 4 x 6 0 seconds
FRIDAY Streng Strength th
Training Traini ng Workout III: Upper Body Pull / Core.
EXERCISE
SETS
REPS
COMMENTS
L a t P u l l d o wn s
4
10 -12 RM (F )
DB Renegad e Row
3
12
S p i d e r Cu r l s
4
10 –12 RM (F )
Use h eav y enough weight to fail in 10 -12 reps
Low Lo w Cab Cable le B ice icept pt C url urls s
3
100-1 12 RM RM (F) (F)
Perf Pe rfor orm m the these se re reps ps ra ratt her her qu quic ickl kly y but but t hro hroug ugh h ful fulll ran range ge of mo mott ion ion..
Use h eav y enough weight to fail in 10 -12 reps Each set con sis ts of 12 rows on eac h arm
Be sure to heavy enough weight that you fail in 10-1 10-12 2 reps Starsh Crunches
Santiago, Chile lucas101403 @ gmail.com jac
3
Failure
Per form 3 se sets to to fa failure re resting < 3 0 se secon ds be bet we en
IF YOU WANT TO YOU’VE GOT TO
3
WEEK 3 WORKOUT
ATHLEAN PUSH / PULL PERFORMANCE PHASE PH ASE - FOUNDATION “YOU LEARN YOU CAN DO YOUR BEST WHEN IT’S HARD, EVEN WHEN YOU’RE TIRED AND MAYBE HURTING A LITTLE BIT. IT FEELS GOOD TO SHOW SOME COURAGE.” — JOE NAMAT NA MATH H MONDAY Stre Strength ngth
Training Traini ng Workout I: Upper Body Push .
EXERCISE
SETS
REPS
B u r p e e P u s h U p P y r a mi d
3
8P
Ca bl bl e 3 D Cr os os so sove rs rs
4
10 RM (F )
Pla t e S q u e e z e St a n c e s
3
10 –12
Triceps Pushdowns
3
10 RM (F )
DB E x ternal Rotat ion
3
15
TUESDAY “Ath leaN
COMMENTS
8, 7, 6, 5, 4, 3, 2 , 1 reps with burpe es in b et ween 2 s et et s e ac ac h a rm rm. Us e h ea ea vy vy e no no ug ug h we ig ig ht ht to fa ilil i n 10 -1 -12 r ep ep s Use 5 –10 lb plates for t his exercise Use heav y enough weight to fail on you r 10 th rep 3 sets each arm. Focus on qualit y contraction and form
Bu r st tr a i n i n g
” Conditioning Workout .
THE CONE ZONE WORKOUT - Killer Agility/Conditioning Combo (Keep rest time to minimum)
1
Cone Drill—5 -10 - 5 righ t a nd lef t x 5 each
3
Cone Drill—4 Corn ers x 5
2
Cone Co ne Dr Drill ill—S —Star tar Dr Drill ill x 5
4
Cone Co ne Dr Drill ill— —Ag Agili ility ty Wh Wheel eel x 5
WEDNESDAY Strength Training Workout II: Lower Body / Core. EXERCISE
SETS
REPS
3
7
3 Way Lu nge Reac h
COMMENTS
Do 1 set of 7 for straight , side, and pivot lunges in a row without rest . Do other leg. Perform 3 sets
S k i e r ( S k a t e r) H o p s
3
4 5 sec
Front S qua t
3
10 –12 RM (F )
Use heav y enough weight to fail in 10 -12 reps
Barb el ell Hi p Thrus ts ts
3
10 –1 –12 RM (F )
Use heav y enough wei gh ght to fail i n 10 -1 -12 reps
W in d s h i e ld W i p e r s
3
Fa ilure
THURSDAY “Ath leaN
Lan d sof tly into squat position and explode out!
Per form 3 sets to failu re
Burst training
” Conditioning Workout.
O N Y O U R M A R K , G E T S E T … S PR PR I N T ! - A c c e l e r a t i o n , C h a n g e o f D i r e c t i o n . . . A T H L E T I C I S M !
1
Sprint / Walk /Jog x 6
3
H al f G asser s x 4
2
Full Gasse rs x 6
4
3 0 Yard Jumps x 4
Strength th FRIDAY Streng
Training Traini ng Workout III: Upper Body Pull / Core.
EXERCISE
SETS
REPS
COMMENTS
L a t P u l l d o wn s
3
10 -12 RM (F )
Use heav y enough weight to fail in 10 -12 re ps
Barb ell Rows
3
10 -12 RM (F )
Make su re to ke ep your lower back arche d and su ppor ted. Use heavy enough weight to fail in 10-12 reps
Rota tional High Row
4
12 RM (F )
Do 2 s et s eac h with the right and lef t arms . Use h eav y enough weight that u to fail on your 12th rep
I n c l i n e DB Cu r l s
4
10 –12
Be sure to get a full stretch on the biceps at th e bot tom of the rep
DB Hammer Curls Pronation
3
10
ISO Crunches
3
Failure
Santiago, Chile lucas101403 @ gmail.com jac
Make su re to con trol th e eccentric lowering of the dumbbells Pe r f o r m 3 s e t s t o f a il u r e
IF YOU WANT TO YOU’VE GOT TO
4
WEEK 4 CHALLENGE
HERE ARE THE RULES Using just a stopwatch and your own Bodyweight, you are to time yourself and see how long it takes you to to complete 400 total total repetitions of the the selected exercises. exercises. The order in which you do them and the amount of reps that you do at any one time is totally up to you. Just complete complete all 400 reps with good form as quickly as possible. Per Perform form this on Monday and Friday and take your best time. Compare your time to the following to
HERE IS THE WORKOUT
100 PUSHUPS
100 INVERTED ROWS
100 BODYWEIGHT SQUATS
100 FULL SIT UPS
SCORING AthLEAN Xtreme
UNDER 8 MINUTES
AthLEAN Elite
BETWEEN 8 AND 11 MINUTES
AthLEAN Pro
BET WEEN 11 11 AND 14 MINUTES
AthLEAN Solid
BET WEEN 14 14 AND 17 17 MINUTES MINU TES
AthLEAN Basix
OVER 17 17 MINUTES MINU TES
Note: If you test out at “Basix” time, no sweat! Simply repeat the rst r st three weeks of the program and retest. We recommend that you only advance to weeks 5–7 if you are “Solid” or above. Santiago, Chile lucas101403 @ gmail.com jac
IF YOU WANT TO YOU’VE GOT TO
5
WEEK 4 WORKOUT
IT’S CHALLENGE TIME! “THE PRINCIPLE IS COMPETING AGAINST YOURSELF YOURSELF.. IT’S ABOUT SELF IMPROVEMENT,ABOUT BEING BETTER THAN TH AN YOU WERE THE DAY BEFORE.” — STEVE YOUNG
MONDAY Stre Strength ngth
Training Traini ng Workout I: “Ath leaN
EXERCISE
400 challenge
”.
SETS
REPS
Pus hup s
?
10 0
The manner in wh ich you complete you r 10 0 reps of each is totally
Inver ted Rows
?
10 0
up to you! You can do 5 sets of 20 each, 10 sets of 10, whatever! You
B o d y we i g h t S q u a t s
?
10 0
Full S it Ups
?
10 0
TUESDAY “Hard
COMMENTS
can even jump around between exercises (15 pushups, 10 squats, back to pushups, etc). Just get it done in good form and in your fastest time possible!
Core” Traini Training: ng: Core I.
EXERCISE
SETS
REPS
COMMENTS
Rollups
2
12
Lower you rself down ver y slowly
Heels to the Heavens
2
15
Clear you r whole tailbone of f the mat
Ba l l Pa s s e s
2
12
6 p a s s e s e a c h to t h e l e g s a n d a r m s
Jackk nifes
2
15
15 r eps with right leg high an d 15 with the lef t leg high each set. No rest in between.
Phys Ph ysiob iobal alll Re Reve verse rse Hy Hype pere rext. xt.
WEDNESDAY
“Ath leaN
2
10
Keep yo your ur fe feet et to toge geth ther er an and d squ squee eeze ze gl glut utes es / lo lowe werr ba back ck to lif liftt
Burst training
” Conditioning Workout.
ATHLEAN “ROPE RIPPER” - JUMP INTO YOUR NEW ATHLEAN BODY - Keep rest time to minimum
1
Ju mp Ro Rope—Two -Foot Ho Hops—5 0 ju ju mps
4
Jump Ro Rope—Side -to-S id e Ho Hops (1 (1 Fo Foot)—x 50 50
2
Ju mp mp Ro Ro pe pe—S id id ee-to -S -S id id e H op op s (2 Fe Fe et et)—x 50 50
5
J um ump Ro Ro pe pe—S id id ee-t oo- Si Si de de Ho Ho ps ps (2 (2 Fe Fe et et)—x 50 50
3
Ju mp mp Ro pe pe—S in in gl gl ee- Le Le g J um ump s— s—5 0 j um ump s ea .
6
J um ump Ro pe pe—Two -F -Fo ot ot Ho ps ps—5 0 j um ump s
THURSDAY “Hard
Core” Traini Training: ng: Core II.
EXERCISE
SETS
REPS
COMMENTS
P l a n k S t r a i g h t L e g Ma r c h
3
30
A ltern ate 15 re ps on each leg per set
Op posite Knee to Elbow
2
15
15 re ps right elbow to lef t k nee an d 15 reps lef t e lbow to right knee each set
Plank S ame S ide Knee to Elbow
2
15
Right elbow to right kn ee 15 times and lef t elbow to left knee 15 times two sets each
Strength th FRIDAY Streng EXERCISE
Training Traini ng Workout Workout III: “Ath leaN SETS
REPS
Pus hup s
?
10 0
Inver ted Rows
?
10 0
B o d y we i g h t S q u a t s
?
10 0
Full S it Ups
?
10 0
Santiago, Chile lucas101403 @ gmail.com jac
400 challenge” Retest.
COMMENTS
Th e mann er in whic h you comp lete your 10 0 reps of eac h is tot ally up to you! You can do 5 sets of 20 each, 10 sets of 10, whatever! You can even jump aroun d between exe rcises (15 push ups, 10 squats, back to pushups, etc). Just get i t done in good form and in your faste st time poss ible!
IF YOU WANT TO YOU’VE GOT TO
6
WEEKS 5–8
TRAINING CAMP - PHASE 2
THE RULES OF THE GAME Be sure to observe the following rules when performing the workouts for weeks 5–7 of ATHLEAN-X™ ATHLEAN -X™ Training Training Camp: Ca mp: 1.
Warm ups should consist of a brief 3-5 minute jog, jump rope, high knee drill, etc. to simply elevate core body temp. Static stretching before a workout is not advised, as it will change muscle length tension relationships and is i s better saved for after a workout (ideally before b efore bed).
2.
When choosing how much weight to use, be sure to use an amount of weight that allows you to complete the prescribed number of reps in good form. You should nd the last repetition of the set to require nearly maximum effort to complete.
3.
If the 2last is too easy and on youallnd that you can least or 3repetition more, increase the load subsequent sets.complete at 4.
If you are unable to complete the prescribed number of reps on a set, lighten the load accordingly on all subsequent sub sequent sets to prevent this from happening again.
5.
Rest time between all sets in these 3 weeks of workouts is 30-45 seconds to really pick up the pace and rev up the metabolism. Core exercises remain 30 seconds rest or transition time only.
6.
Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3 seconds eccentric.
7.
Perform all sets for each exercise before moving onto the next exercise in the workout.
8.
Perform all conditioning drills with the best footwork, and highest effort you can for best results. **ALSO – If you don’t have access to equipment called for during a Tuesday or Thursday conditioning workout you can either repeat one of the earlier workouts or use my Ironman, 4 Minutes Mi nutes of Hell (3 rounds), Invictus, 300, X-pendables, Hurricane Headrush or other burst conditioning condi tioning workout from YouT YouTube in its place.
And last but not least… Remembe r—as the old saying goes—there is no elevator to success. Remember—as You have to take the stairs! By now you should be stepping up them th em two at a time!
Santiago, Chile lucas101403 @ gmail.com jac
IF YOU WANT TO YOU’VE GOT TO
7
WEEK 5 WORKOUT
ATHLEAN “MMO” PHASE - MA X EFFORT “ONE OF THE REDEEMING THINGS ABOUT BEING AN ATHLETE IS REDEFINING WHAT IS HUMANLY POSSIBLE.” — LANCE ARMSTRONG
MONDAY Stre Strength ngth
Training Traini ng Workout Workout I: Total Body “Maximum Metabolic Metaboli c Overdrive”.
EXERCISE
SETS
REPS
COMMENTS
D B S wi n g
3
15
Lif t weig ht wit h hip thrus t—not your arms
DB D r o p S q u a t
3
10
D r o p d o wn u n t i l t h i g h s a r e p a r a l l e l to g r o u n d
DB Cu rl an d Pr ess
3
12
Don’t ch eat the weights u p….muscle the m up
Clapping Plyo Pushup s
3
Failure
Triceps Pushdowns
3
12 RM (F )
C a b l e S wo r d R a i s e s
4
12
Per form 3 sets to failu re. Use heav y enough weight to fail on you r 12 th rep 2 sets each arm. Focu s on qualit y contraction and form
TUESDAY “Ath leaN B u r s t tr ai n i n g ”
Conditioning Workout .
SPR-INTERVAL INTENSITY—STILL NOT YOUR TYPICAL BORING CARDIO!
Run either outside or on a treadmill. Perform the following 22-minute interval: 5-minute warmup jog
WEDNESDAY ATHLEAN
/
Interval (25 second all-out sprint + 35 second jog) x 12 /
“Hard Core” Training .
EXERCISE
5-minute cool down jog
SETS
REPS
COMMENTS
Rollups
2
10
“Paint” the spine onto the oor on the descent
ISO Reve rse Cru nches
2
15
Initiate movement from t he core—not the legs
Bench Tuck Crunches
2
15
Tr y to ke ep your ha nds free from the bench if you c an
Plank Opposite Kne e to E lbow
2
30
15 re ps right to lef t and vice vers a
THURSDAY “Ath l e aN B u r s t tr ai n i n g ”
Conditioning Workout.
“ B U M P S A N D J U M P S ” —B — B U R P E E A N D B O X J U M P F A TT- B U R N I N G C O M B O W O R K O U T Alter nate Burp ee (squat th rust with p ushup) an d Box Jump (onto 18–24 -inch box ) for 20 minute s Perform Burpees on every even minute an d Box Jumps on every odd minute 10 Bu Burpe es es (r (r es est th the ba bal an ance of of th the mi minu te te)
FRIDAY Streng Strength th
12 Bo Box Ju Jumps (r (rest th the ba bal an ance of of th the mi minu te te)
Training Traini ng Workout Workout II: Total Body “Maximum Metabolic Metaboli c Overdrive”.
EXERCISE
SETS
REPS
Ba r b e l l De a d l i f t s
3
12 –15 RM (F )
The heavie r the weight you hold the more forearm work
Ba r b e l l Cl e a n a n d P r e s s
3
10 –1 –12 RM (F )
E xplos ively c lean t he weights a nd sta bilize as you pu sh
Cable Sq uat to S tand ing Row
3
10 RM (F )
Cl o s e G r i p Be n c h P r e s s
3
10 -12 RM (F )
3
12
Alter nate 12 reps with ri ght and lef t hand each set
2
10
Per form 2 sets on each arm for this exercis e
Alter natin g DB Bench (neutr al grip) Eccentric Step Aways
Santiago, Chile lucas101403 @ gmail.com jac
COMMENTS
Pull as you power your self u p to a s tand ing position Use heav y enough weight to fail in 10 -12 reps
IF YOU WANT TO YOU’VE GOT TO
8
WEEK 6 WORKOUT
ATHLEAN “MMO” PHASE - METABOLIC ME TABOLIC RESET “OPPORTUNITY SEEMS TO HAVE AN UNCANNY HABIT OF FAVORING THOSE WHO HAVE PAID THE PRICE OF YEARS OF PREPARATION.” PREPARATION.” —ANONYMOUS
MONDAY Stre Strength ngth
Training Traini ng Workout Workout I: Total Body “Maximum Metabolic Metaboli c Overdrive”.
EXERCISE
SETS
REPS
COMMENTS
Si n g l e L e g S q u a t w it h M in i J u m p s
3
12 –15
E x p l o s iv e l y p u s h o f f t h e g r o u n d a n d la n d s o f t l y
3 -Way DB RDL
2
12
Pe r form 4 “round s” of 3 reps—out , in, and @k nee
Low Cab le le Rotati on onal Row
3
10 –1 –12 RM (F )
3 sets each a rm rm. Us e heav y enough weig ht ht to fail i n 10 -1 -12 reps
DB Renegad e Rows
3
10
De c l i n e Be n c h P r e s s
4
10 -12 RM (F )
Triceps Pushdowns
3
12 RM (F )
TUESDAY “Ath leaN
Bu r st tr a i n i n g
10 re ps on each arm. Engage t he core throug hou t Use heav y e nou gh weight to fail in 10 -12 reps Use heav y e nou gh weight to fail on your 12 t h rep
” Conditioning Workout - YouTube X-Clusive.
T H E 1 1 -1 -1 1 -1 -1 1 C H A L L E N G E - 1 1 E x e r c i s e s . . . 1 1 R e p s E a c h . . . I n u n d e r 1 1 m i n u t e s !
1. 11 11 Box Ju mps into 11 Bu rpees
4 . 11 11 Clapping Plyo Pushups into 11 Burpees
2 . 11 11 Pis to tol Sq Squ at ats (each l eg eg) into 11 Bu Burpe es es
5 . 11 Han ds dsta nd nd Pushups in into 11 Burpe es es
3. 11 Spl Split it Squ Squat at Ju Jump mps s (e (eac ach h leg leg)) int into o 11 Bu Burpe rpees es
6. 11 Pl Plan ank k Wa Walk lkou outs ts in into to “g “gas aspin ping g fo forr ai air” r” mo mode de!!
Watch me do this on my YouTube YouTube chan nel JDCAV24 by searc hing for the 11-11-1 11-11-11 1 Workout! What’s your bes t time?!? WEDNESDAY
“Hard Core” Training.
EXERCISE
SETS
REPS
Heel to the Heavens
2
/
Jackk nifes
2
15
2 sets of 15 on eac h leg without resting in bet wee n
Pla n k M a r c h
2
30
3 0 march es eac h foot p er set while in plank
Plank S ame S ide Knee to Elbow
2
30
15 reps right to lef t and vice ver sa
THURSDAY “Ath leaN
Burst training
COMMENTS D o 2 s e t s o f a s ma n y r e p s a s y o u c a n
” Conditioning Workout.
“TRACKING” YOUR PROGRESS—SIMPLE BUT EFFECTIVE CARDIO ROUTINE
Head to your local high school /college 400-meter track and do the following workout: 1-lap warmup jog
FRIDAY Streng Strength th
/
next 4–5 laps: sprint the straight-aways and jog the curves
/
1-lap cool down jog
Training Traini ng Workout Workout II: Total Body “Maximum Metabolic Metaboli c Overdrive”.
EXERCISE
SETS
REPS
Crossove r Lu nge
3
12
Alternate 12 reps to each sid e eac h set
For ward Step Ups (with dumbbells)
3
10 –12
Wear eith er weighted vest or hold DB’s
1-Arm DB Row
3
10 –12
3 sets of 10 –12 on eac h arm
DB Curl and Press
3
F
When you ca n’t pres s any more...ju st do the cu rls!
Minibox Upper Bod y Step Ups
3
20
St ack a few plates up if you don’t have a box. Use up, up, down, down sequence.
S hou ld er DB/ Tubing “L” Raises
3
12
6 reps for ward and 6 to the sid e eac h set
Santiago, Chile lucas101403 @ gmail.com jac
COMMENTS
IF YOU WANT TO YOU’VE GOT TO
9
WEEK 7 WORKOUT
ATHLEAN “MMO” PHASE - BURNING UP “THE SUCCESSFUL WARRIOR IS THE AVERAGE MAN, WITH LASER-LIKE FOCUS.” — BRUCE LEE
MONDAY Stre Strength ngth
Training Traini ng Workout Workout I: Total Body “Maximum Metabolic Metaboli c Overdrive”.
EXERCISE
SETS
REPS
COMMENTS
S i d e S t e p Up s
3
12
Physi ob oball Le Leg / Hamstri ng ng Cu Curl s
3
Fail ur ure
S p i d e r ma n P u s h U p s
3
10
Pe r form 3 sets of 12 on eac h leg For a greater ch chal le lenge, mo move th the ba bal l cl os oser to to yo you r h ee eel s Sa me as the s pid erman crawl, except do a pus hup with every step up and back—yes, it’s hard!
Ba r b e l l Cl e a n a n d P r e s s
3
10 –1 –12 RM (F )
E xplosiveness is the key at this point in the p rogr am!
L a t P u l l d o wn s
3
10 -12 RM (F )
Pull with your elbows, not your ngers and forearms
S t a n d i n g E R ( A b d u c t e d S h o u l d e r)
2
8 –1 –10
TUESDAY “Ath leaN
2 sets each a rm. Foc us on qua lit y contrac tion an d form
Bu r st tr a i n i n g
” Conditioning Workout.
THE “FANTASTIC FOUR” CIRCUIT—4 EXERCISES DONE FOR 1 MINUTE EACH FOR 4 ROUNDS!
1
Ju mping Jacks (1 minute st raight)
4
Inchworms (1 minute straight)
2
Mountain Climbers (1 min ute straight)
5
Body weight Sq uats (1 min ute s traight)
Perform each exercise in a row without rest. This is 1 round. Rest 1 minute after a round. Perform 4 times!
WEDNESDAY “Hard
Core” Training .
EXERCISE
SETS
REPS
2
F
Initiate move ment from the cor e—not the legs
Aroun d The Worlds
2
16
8 circle s CW and 8 circles CCW
V-Up Russia n Twist
2
F
Do as many reps as you can u ntil fai lure
2
40
Each “canoe stroke” is conside red one re p
ISO Reve rse Cru nches
Ca n o e s
THURSDAY “Ath leaN
Burst training
COMMENTS
” Conditioning Workout.
“ T O U R D E R I P P E D ” — P E D A L Y O U R WA WA Y T O Y O U R N E W A T H L E A N B O D Y !
Perform the following sequence while riding either an upri ght or recumbent bike, spin cycle, or bicycle: Warmup spin x 5 min
FRIDAY Streng Strength th
/
8 Cycles of 30-second sprint pedaling w/ w/ 1-minute casual spin
Cool down x 5 min
Training Traini ng Workout Workout II: Total Body “Maximum Metabolic Metaboli c Overdrive”.
EXERCISE
SETS
REPS
Ket tleb ell / DB Swing
3
20
Ba r b e l l Hi p T h r u s t s
4
10 -12 RM (F )
Reverse Lunge Curls
3
12
Ba r b e l l Cl e a n a n d P r e s s
3
10 –12
3
10 –1 –12 (F )
Cable 3D Crossovers
Inverted Row (Legs Straight)
Santiago, Chile lucas101403 @ gmail.com jac
/
COMMENTS
Inc rease your reps to 2 0 per set for more intensit y Use heav y enough weight to fail in 10 -12 reps Use enough weight to destroy your bic eps in 12 reps E xplos ive ness is key to moving the weight he re! Per fo form 3 sets wi th th each arm. Use h ea eav y enough weight to fail in 10-12 reps
3
Failur e
End wit h ever yt ything you’ve got! Tr y to keep the legs straight if you can for as many reps as possible.
IF YOU WANT TO YOU’VE GOT TO
10
WEEK 8 CHALLENGE
HERE ARE THE RULES Using just a stopwatch and your own Bodyweight, perform the following four exercises every minute for 20 20 straight minutes! Even as fatigue mounts you MUST complete all 35 reps in each minute block. Your rest time is determined by how many seconds are left in each minute after completing the reps. Good luck!
HERE IS THE WORKOUT 10 PUSHUPS 5 INVERTED ROWS 10 BODYWEIGHT BODYWE IGHT SQUATS 10 JUMPING JACKS Perform the Week 4 Challenge Retest on Monday to see if your time has improved since the last time. Always aim for a faster time on your way to your new ATHLEAN body! On Friday, perform the NEW Week 8 Challenge. For this new challenge, grade yourself as follows:
SCORING SCORING AthLEAN Xtreme
AthLEAN Elite
MAKE IT THROUGH ALL 20 ROUNDS IN 20 MINUTES MAKE IT THROUGH ALL 20 ROUNDS IN > 20 MINUTES
AthLEAN Pro
MAKE IT I T THROUGH 16–1 16–19 ROUNDS BEFORE FAILURE FAIL URE
AthLEAN Solid
MAKE IT THROUGH 14–1 4–15 5 ROUNDS BEFORE BEFO RE FAILURE
AthLEAN Basix
REACH MUSCULAR FAILURE BEFORE 13 ROUNDS
Note: If you don’t do this in Pro or higher, repeat weeks 5–7 and retest. Santiago, Chile lucas101403 @ gmail.com jac
IF YOU WANT TO YOU’VE GOT TO
11
WEEK 8 WORKOUT
IT’S CHALLENGE TIME! “NEVER MEASURE THE HEIGHT OF A MOUNTAIN, UNTIL YOU HAVE REACHED THE T HE TOP. TOP. THEN YOU WILL SEE HOW LOW IT WAS.” —DAG HAMMARSKJOLD
MONDAY Stre Strength ngth
Training Traini ng Workout I: “Ath leaN
EXERCISE
”.
SETS
REPS
P us us hu hu ps ps
?
10 0
T he he ma nn nn er er i n w hi hi ch ch yo u c om omp le le te te yo ur ur 10 0 r ep ep s o f e ac ac h i s t ot ot al al ly ly u p
Inver ted Rows
?
10 0
to you! You can do 5 sets of 20 each, 10 sets of 10, whatever! You can
B o d y we i g h t S q u a t s
?
10 0
Full S it Ups
?
10 0
TUESDAY “Hard
COMMENTS
even jump around between exercises (15 pushups, 10 squats, back to pushups, etc). Just get it done in good form and in your fastest time possible!
Core” Traini Training: ng: Core I.
EXERCISE
400 challenge retest
SETS
REPS
Plan Pl ank k St Stra raig ight ht Le Leg g Ma Marc rch h
3
30
15 li liff ts ts on ea each ch le leg g w hil hile e ma main intt ain ainin ing g pl plan ank k
Plank S ame S ide Elbow to Knee
3
30
15 elbow to k nee touches on each side p er set
Plank Opposite Kne e to E lbow
3
30
15 elbow to k nee touches on each side p er set
Physi ob oball Rever se se Hy pe perex te tensi on on
3
15
Lif t you r legs s tr trai gh ght u si sing your glu te tes/ lo low back
WEDNESDAY Extra
COMMENTS
Rest and Recovery Recovery . D A Y O F F —Y —Y O U ’ V E M O R E T H A N E A R N E D I T S O F A R !
Hit the beach to show off your improving physique or round up the guys for a game of pickup hoops, a round of golf, or whatever makes you happy! Just limit the rounds of drinks—cause a few of those will quickly derail what you have been working so hard for so far. Keep the focus Ath lean body!
THURSDAY “Hard
Core” Traini Training: ng: Core II.
EXERCISE
SETS
REPS
Starsh Crunches
3
/
Jackk nifes
3
15
COMMENTS
Do as many reps as you c an to failu re 15 re ps with right leg high and 15 wit h the lef t leg high each set. No rest in between.
Bench Tuck Crunch
3
20
Kee p your balance! Do Don’t fall back during th e crunch
Physioball Arou nd The Worlds
3
20
10 clock wise circles and 10 CCW circles
FRIDAY Streng Strength th
Training Traini ng Workout Workout II: “Ath leaN
EXERCISE
20 UP 20 DOWN CHALLENGE
”.
SETS
REPS
Pus hup s
20
10
Per fo form 10 pushu ps ps, 5 Inver te ted Rows (i nv nver te te d pul ll-ups), 10
Inver ted Row (Inver ted Pull-ups)
20
5
Bodyweight Squats, and 10 Jumping Jacks in 1 minute. See
B o d y we i g h t S q u a t s
20
10
Jump ing Jacks
20
10
Santiago, Chile lucas101403 @ gmail.com jac
COMMENTS
if you can do this for 20 straight minutes without missing any reps!
IF YOU WANT TO YOU’VE GOT TO
12
WEEKS 9–12
TRAINING CAMP - PHASE 3
THE RULES OF THE GAME Be sure to observe the following rules when performing the workouts for weeks 9–11 of ATHLEAN-X™ Training Camp: 1.
Warm ups should consist of a brief 3-5 minute jog, jump rope, high knee kne e drill, etc. to simply elevate core body temp. Static stretching before a workout is not advised, as it will change muscle length tension relationships and is better saved for after a workout (ideally before bed).
2.
When choosing how much weight to use, be sure to use an amount of weight that allows you to complete the prescribed number of reps in good form. You should nd the last repetition of the set to require nearly maximum effort to complete.
3.
If the last repetition is too easy and you nd n d that you can complete at least 2 or 3 more, increase the load on all subsequent sets.
4.
Perform 1 set of each exercise in the “pair” without resting in between. This is one set. Perform all sets for the pair before moving onto the next pair in the workout.
5.
If a pair has exercise A and B, perform exercise A then B without resting in between. When complete…return to A then B again for the prescribed number of sets for that circuit.
6.
Rest time between “pairs” in these 3 weeks of workouts is 60 seconds. Keep core exercises rest time to virtually zero. Perform all core exercises as one giant set and repeat.
7.
Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3 seconds eccentric.
8.
Perform all conditioning drills with the best footwork, and highest effort you can for best results. **ALSO – If you don’t have access to equipment called for during a Tuesday or Thursday conditioning workout you can either repeat one of the earlier workouts or use my Ironman, 4 Minutes of Hell (3 rounds), Invictus, 300, X-pendables, Hurricane Headrush or other burst conditioning condi tioning workout from YouT YouTube in its place.
And last but not least… As Bill Gates once said, “If “I f I had some set idea id ea of a nish line, don’t you think I would have crossed it years ago?” – Don’t let this be your nish line…just another step along the way to totally transforming your body to its ultimate potential!
Santiago, Chile lucas101403 @ gmail.com jac
IF YOU WANT TO YOU’VE GOT TO
13
WEEK 9 WORKOUT
ATHLEAN SUPER 2’S - FINAL F INAL LEVEL LE VEL “NOBODY’S A NATURAL. NATURAL. YOU WORK HARD TO GET GOOD AND THEN WORK HARD TO GET BET TER.” — PAUL COFFEY
MONDAY Stre Strength ngth
Training Traini ng Workout Workout I: Upper Body “2-Play”.
EXERCISE
SETS
1 A
Inchworms
1B
Clap ping Plyo Pu sh Up
REPS
COMMENTS
10
Pe rf rfo rm rm t he he se se in in pl pl ac ac e i f yo u d on on’t ha ha ve ve ro ro om om
F
Time to be as ex plosive as you can her e. Just power
3
off ground and clap! Take these to failure 2 A
Standing DB Row and Kickbacks
10 –1 –12
S qu qu ee ee ze ze a t t he he e nd nd o f e ac ac h r ep ep
3 2B
Lat Pulldowns
3 A
Spider Curls
10 -12 RM (F ) 10
U se se a wei eigh ghtt tha thatt cha chall llen enge ges s you you on t he he 10t 10th h rep rep bu butt does not sacrice good form
3 3B
Barbell Overhead Press
TUESDAY “Ath leaN
Use heav y enough weight to fail in 10 -12 reps
10 -12 RM (F )
Bu r st tr a i n i n g
Drive and pivot in one smooth, power ful motion
” Conditioning Workout.
“ALL HANDS ON DECK”—BREAK OUT THE PLAYING CARDS TO BREAK THE BOREDOM OF CARDIO
Use only the 16 face cards and aces of a deck. The suit represents the number of reps, the card represents the exercise. Shufe the d eck and randomly draw for exercises to per form without rest. Use the following key: Spades = Spades = 10 reps Jacks = Jacks = Jump Squats
WEDNESDAY Streng Strength th
Diamonds = Diamonds = 12 reps
Queens = Queens = Mountain Climbers
SETS
Drop Step Lunge and Lean
REPS
1B
Ba r b e l l S q u a t s
2 A
Stiff Legged Deadlifts
12
Do 12 rep reps s on ea each ch leg leg,, the then— n—wi with thou outt re rest sting ing—g —go o to pa part rt B
10 -12 RM (F )
and use heavy enough weight to fail in 10-12 reps
10-12 10-1 2 RM (F)
Use heavy enough weight to fail in 10-1 10-12 2 reps—without reps—without
10 -12 RM (F )
resting—go to part B and follow the same weight parameters
3 Ba r b e l l H ip T h r u s t s
3 A
Step Up Thrusts
12
D o 12 rep reps s on on eac each h leg, leg, t hen hen— —w it it hou houtt res restt ing ing— —pr proc ocee eed d to to
3 3B
Aces = Aces = Heels to the Heavens
COMMENTS
3
2B
Kings = Kings = High Knees
Clubs = Clubs = 20 reps
Trainin g Workout Trainin Workout II: Lower Body “2-Play”.
EXERCISE 1 A
Hearts = Hearts = 15 reps
Sp l it S q u a t J u m p s
THURSDAY “Ath leaN
part B and do 30 seconds of split squat jumps
30 sec
Burst training
” Conditioning Workout.
“JUMP ROPE REVISITE D”—JUMPING OUT OF YOUR OLD BODY AND INTO YOUR NEW ONE!
Two-Foot Hops x 100 jumps
Strength th FRIDAY Streng
/
Side -to-Si de Hops (2 Feet) x 75
Boxer Shuf e x 5 min
/
Double Jumps x 25
Training Traini ng Workout III: Total Total Body “Fusion Confusion”.
EXERCISE 1 A
/
SETS
Barbell Deadlifts
REPS
10–12 10–1 2 RM (F) (F)
COMMENTS
Use heavy heavy enough enough weight weight to fail fail in 10-1 10-12 2 reps
4 1B
Ca ble Squ at-to-S tand Rows
10 –12
2 A
Inverted Row (Legs Straight)
Failure
2B
Barbell Clean an d Pr ess
3
Santiago, Chile lucas101403 @ gmail.com jac
Burpee Push-Up Pyramid
4
12 RM (F )
2
10
Don’t sacrice good form on your nal reps Denitely try and keep your legs out now Choose a weight that cau ses you to fail on the 12 th rep 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 re reps ps wi with th bu burp rpee ees s in in betw betwee een n eac each h round
IF YOU WANT TO YOU’VE GOT TO
14
WEEK 10 WORKOUT
ATHLEAN SUPER 2’S - MAX M AX EFFORT “THERE ARE NO TRAFFIC JAMS ALONG THE EXTRA MILE.” — ROGER STAUBACH
MONDAY Stre Strength ngth
Training Traini ng Workout Workout I: Upper Body “2-Play”.
EXERCISE 1 A
SETS
REPS
Close Grip Bench Press
COMMENTS
10-12 10-1 2 RM (F)
Use heavy enough weight to fail in 10-12 10-12 reps. Proceed to
10 -12 RM (F )
part B - concentrate on pulling with your elbows
3 1B
Lat Pulldowns
2 A Alt. DB Incl ine Bench 2B
3
Re negade Row
12
Altt ern Al ernat ate e 12 pr pres esse ses s on ea each ch ar arm m an and d t hen hen pr proc ocee eed d
12
immediately to the renegade row where you will row 12 times on each arm
3 A
Cable 3D Crossovers
12
Perf Pe rfor orm m a se sett on on eac each h arm arm.. Mov Move e to to the the hi high gh ro row w an and d
12
perform a set on each arm. Focus on good form!
3 3B
Rotational Cable High Rows
TUESDAY “Ath leaN
Bu r st tr a i n i n g
” Conditioning Workout.
ON THE LADDER TO SUCCESS—AND TO A RIPPED BODY! 1
QFL Latera l Run
10 x up and down the ladder
3
QFL Icky Shufe
10 x up and down the ladder
2
QFL In In Out Out
10 x u p and down the
4
QFL Ali Shufe
10 x up and down
ladder
WEDNESDAY Streng Strength th
Trainin g Workout Trainin Workout II: Lower Body “2-Play”.
EXERCISE 1 A
the ladder
SETS
Forward DB Step Ups
REPS
COMMENTS
10-12 1012
Perform 10–1 10–12 2 reps reps on on each each leg, leg, then proceed immed immediately iately
3 1B
DB S w i n g s
2 A
Lunge Rotation Hip Press
into 15 reps of swings. Repeat 2 more times.
15 12
Perfo Pe rform rm 6 reps reps lu lungi nging ng wi with th eac each h leg, leg, th then en pro proce ceed ed
12
immediately into 12 alt. reps of side lunges on each leg.
3 2B
DB S i d e L u n g e s
3 A
Skier (Skater) Hops
45 sec sec 3
3B
Sp l it S q u a t J u m p s
immediately into the Split Squat Jumps—killer burn!
30
THURSDAY “Ath leaN
Burst training
Perform 45 seconds seconds of Skater Hops and then then proceed proceed
” Conditioning Workout.
“BACK ON TRACK”SLIGHT VARIATION ON THE CLA SSIC TRACK FAT-BURNING WORKOUT
1-lap warmup jog
FRIDAY Streng Strength th
/
next 4–5 laps: sprint the curves and jog the straight-aways /
Training Traini ng Workout III: Total Total Body “Fusion Confusion”.
EXERCISE 1 A
SETS
DB Curl and Press
REPS
COMMENTS
10–1 10 –12 2
Perfo Pe rform rm 10 10–1 –12 2 reps reps of cur curll-pr press esses es,, the then n pro procee ceed d to to
10 –12
row-kickbacks each set.
4 1B
Sta ndin g DB Row and Kick back
2 A
Lat Pulldowns
10-12 1012 RM (F) (F)
Use weights weights heavy heavy enough to to fail in 10-12 10-12 reps. reps. Rest 60
10 -12 RM (F )
seconds and then repeat for 3 more sets.
4 2B 3
1-lap cool down jog
Cl o s e G r i p B e n c h P r e s s 3 -Way Lu nge Reac h
3
7
Per form 7 reps of lun ges in all 3 dir ections on one leg, then immediately on the other
Santiago, Chile lucas101403 @ gmail.com jac
IF YOU WANT TO YOU’VE GOT TO
15
WEEK 11 WORKOUT
ATHLEAN SUPER 2’S - ATHLETE ZONE ZO NE “OBSTACLES DON’T HAVE TO STOP YOU. IF YOU RUN INTO A WALL, DON’T TURN AROUND AND GIVE UP.. FIGURE OUT UP OU T HOW TO CLIMB IT, GO THROUGH IT, OR WORK AROUND IT.” — MICHAEL JORDAN
MONDAY Stre Strength ngth
Training Traini ng Workout Workout I: Upper Body “2-Play”.
EXERCISE 1 A
SETS
REPS
Spiderman Push Ups
COMMENTS
Fail Fa ilur ure e
D esc escen end d in intt o pu push shup up w it it h ea each ch cr craw awll st step ep
10
Tr y the t wo 10 lb plates if you ca n handle it!
3 1B
Plate Squ eeze Stanc es
2 A
Lat Pulldowns
10-12 1012 RM (F)
Concentrate Conce ntrate on pulling pulling down with your elbow elbows, s, not not your ngers and forearms
3 2B
In c l i n e DB Cu r l s
3 A
Tricep Push Aways
10 –12
Take advantage of the stretch reex each rep
10-12 1012 RM RM (F)
Use hea heavy vy enough enough weigh weightt to fail fail in 1010-12 12 reps reps
3 3B
DB Shou lde r “ L” Raises
TUESDAY “Ath leaN
10 –12
Bu r st tr a i n i n g
Get 10 to the front and 10 to th e side on each arm
” Conditioning Workout.
CRUNCHES AND PUNCHES (OH, AND SOME JUMPS, TOO) CIRCUIT VOLUME 2
1
3 Minutes of nonstop shadow/heavybag boxing
4
Heel to the Heavens (to failure)
2
Scissor Kick V-Up (to failure)
5
3 Minutes of nonstop shadow/heavybag boxing
3
3 Minutes of nonstop shadow/heavybag boxing
6
Jump Rope—Boxer Rope—Boxer Shufe x 2 minutes
Strength th WEDNESDAY Streng
Trainin g Workout Trainin Workout II: Lower Body “2-Play”.
EXERCISE 1 A
SETS
REPS
Front Squat
COMMENTS
10
Make sure not to sacrice good form on the nal rep,
12
immediately do 12 reps on each leg of crossover step-ups.
3 1B
Crossover S tep -Ups
2 A
Split Squat Jumps
2B
Box Ju mps
3 A
Barbell Hip Thrusts
3B
3
30 sec secon onds ds of of split split sq squat uat ju jump mps, s, the then n proc proceed eed im imme media diate tely ly
45 sec
into box jumps where you jump on and off a 16–24" box
10-12 1012 RM RM (F) 3
3 -Way RDL
THURSDAY
45 sec sec
Use heavy heavy enough weight to fail in in 10-12 10-12 thrusts thrusts and and proceed immediately into t he RDL’s RDL’s on each leg.
15
Extra Rest and Recovery . LAST FRE E PASS
Anoth er well-ti med off day as you pr epare for you r bigges t Ath lean Challenge yet!
FRIDAY Streng Strength th
Training Traini ng Workout III: Total Total Body “Fusion Confusion”.
EXERCISE 1 A
Clapping Plyo Push Ups
1B
Barbell Rows
SETS
REPS
Failure Fai lure 4
10 RM (F )
COMMENTS
Do as man many y reps reps as you can of the Cla Clap p Plyo push up, then begi n your Barbell Rows using a weight to fail in 10 reps
2 A 2B
Barbell Clean and Press DB Fielder Curls *add optional side shuffle
4
12 RM (F)
Proceed Procee d to failure using your your 12 12 rep max
Failure
, then begin your Fielder Curls (this time adding a side shufe with curl)
Step right, shuffle, curl, step left, shu ffle, curl 3
Santiago, Chile lucas101403 @ gmail.com jac
Single Leg Sq uat w/ Med Ba ll or DB Press
3
10 –1 –12
Do 3 s et s of 10 –1 –12 rep s on eac h leg
IF YOU WANT TO YOU’VE GOT TO
16
WEEK 12 CHALLENGE
HERE ARE THE RULES Using just a stopwatch, perform 12 rounds of the following 4 exercises as fast as possible:
10 BURPEE PUSHUPS 10 DUMBBELL SWINGS 10 INVERTED ROWS 10 V-UP RUSSIAN TWISTS HERE IS THE WORKOUT Begin on Monday by performing the original Week 4 Challenge one nal time to make sure your time has improved since the last time. Conclude AX-1 Training Camp by performing this Week 12 Final X-am on Friday. If you pass this test at a grade of Pro or above, you have graduated to the next level of the program—AX-2: ATHLEAN X-TREME, X-TREME, your next step closer to the ultimate ATHLEAN A THLEAN body! Grade Grade yourself yourself on the Week 12 12 Challenge Challenge as follows: follows:
SCORING AthLEAN Xtreme
MAKE MAK E IT THROUGH THROUG H 12 12 ROUNDS IN < 15 MINUTES
AthLEAN Elite
MAKE MAK E IT THROUGH 12 12 ROUNDS IN 15–20 15–20 MINUTES MINUT ES
AthLEAN Pro
MAKE IT THROUGH 12 ROUNDS IN 20–25 MINUTES
AthLEAN Solid
MAKE IT THROUGH 12 ROUNDS IN 25–30 MINUTES
AthLEAN Basix
MAKE MAK E IT THROUGH 12 12 ROUNDS IN > 30 MINUTES MINUT ES
Note: If you don’t do this in Pro or higher, repeat weeks 9–1 9 –11 1 and retest. Santiago, Chile lucas101403 @ gmail.com jac
IF YOU WANT TO YOU’VE GOT TO
17
WEEK 12 WORKOUT
IT’S CHALLENGE TIME! ARE YOU READY REA DY TO TAKE IT TO THE NEXT NE XT LEVEL LE VEL? ? “DON’T MEASURE YOURSELF BY WHAT YOU HAVE ACCOMPLISHED, BUT BY WHAT YOU SHOULD ACCOMPLISH WITH YOUR GOD-GIVEN ABILITY AND WORK ETHIC.” — JOHN WOODEN
MONDAY Stre Strength ngth
Training Traini ng Workout I: Ath lean 400
EXERCISE
SETS
REPS
Pus hup s
?
10 0
Inver ted Rows
?
10 0
B o d y we i g h t S q u a t s
?
10 0
Full S it Ups
?
10 0
TUESDAY “Hard
Challenge retest.
COMMENTS
The ma nner in which you c omplete you r 10 0 reps of each is totally up to you! You can do 5 sets of 20 each, 10 sets of 10, whatever! You can even jump aroun d between exer cises (15 pushu ps, 10 squats, back to pushups, etc). Just get it done in good form and i n your faste st time poss ible!
Core” Traini Training: ng: Core I.
EXERCISE
SETS
REPS
Jackk nifes
2
15
Do 15 reps with right leg high and 15 with lef t leg high each set
ISO Reve rse Cru nches
2
F
Isolate the movement to use ju st your lower abs a nd obliq ues
Scissor Kick V-Up
2
F
Scissor your legs nonstop and get as many V-Ups as you can!
W in d s h i e ld W i p e r s
2
20
WEDNESDAY “Ath leaN
COMMENTS
Per form 10 drops to right and 10 drops to lef t each set
Bu r st tr a i n i n g
” Conditioning Workout.
T H E F I N A L T U N E U P —T —T A K I N G I T E A S Y T O G E T R E A D Y F O R T H E B I G T E S T !
Perform the following light ‘ush’ treadmill or outdoor running interval. Designed to ush out the muscles and peak your strength just in time for your third 5-minute warmup jog
THURSDAY “Hard
/
to see if you’re ready for more!
5 cycles of 20-second walk, 20-second jog, and 20-second run
/
5-minute cool down jog
Core” Traini Training: ng: Core II.
EXERCISE
Ath lean Challenge
SETS
REPS
Rollups
2
12
Be sure to lower your self to mat in control
Ba l l Pa s s e s
2
20
Per form 10 pa sses each to legs an d hand s
Plank Opposite Kne e to E lbow
2
30
Per form 15 reps each s id e combo each set
Ca n o e s
2
/
FRIDAY Streng Strength th
COMMENTS
Per form 2 sets of as ma ny rep s pos sib le
Training Traini ng Workout Workout II: Ath lean FINAL
EXERCISE
X-AM XAM ! .
SETS
REPS
Burp ee Pushu ps (no py ramid her e)
12
10
This is your test to se e if you’re read y for th e nex t
D u m b b e l l S wi n g s
12
10
level: AX-2:
Inver ted Rows (Inver te d Pu ll ups)
12
10
12
10
V-Up Russia n Twists
Santiago, Chile lucas101403 @ gmail.com jac
COMMENTS
Ath lean lean X-treme! X-treme!
You have to not only compl ete 12 rounds—you need to do it as fast as you can! Do you measure up?!? Are you truly
Ath lean ?
IF YOU WANT TO YOU’VE GOT TO
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