AX Gym Workouts Print Friendly

   

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 youallnd 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 Shufe

8 times up and down the ladder

4

QFL Ali Shufe

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

Starsh 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 Starsh 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 youallnd 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

Starsh 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 sacrice 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. Shufe 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 sacrice good form on your nal reps Denitely 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 Shufe

10 x up and down the ladder

2

QFL In In Out Out

10 x u p and down the

4

QFL Ali Shufe

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 reex 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 Shufe 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 sacrice 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 shufe 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 

18