No Excuses Workouts

8/12/2019 No Excuses Workouts

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FatBurningNation.com

DISCLAIME! "h# in$ormation pro%i&#& in thi' gui&# i' $or #&ucationa( purpo'#' on(y. I am not a

&octor an& thi' i' not m#ant to )# ta*#n a' m#&ica( a&%ic#. "h# in$ormation pro%i&#& in thi' gui&# i' )a'#& upon my o+n #,p#ri#nc#' a' +#(( a' my o+n int#rpr#tation' o$ th# curr#nt r#'#arch that i'

a%ai(a)(#. "h# a&%ic# an& tip' gi%#n in thi' gui&# ar# m#ant $or h#a(thy a&u(t' on(y. -ou 'hou(& con'u(t

your phy'ician to in'ur# a&%ic# an& tip' gi%#n in thi' gui&# ar# appropriat# $or your in&i%i&ua(circum'tanc#'. I$ you ha%# any h#a(th i''u#' or pr##,i'ting con&ition'/ p(#a'# con'u(t your phy'ician

)#$or# imp(#m#nting any o$ th# in$ormation pro%i&#& )#(o+. "hi' pro&uct i' $or in$ormationa( purpo'#'

on(y an& th# author &o#' not acc#pt any r#'pon'i)i(ity $or any (ia)i(iti#' or &amag#'/ r#a( or p#rc#i%#&/r#'u(ting $rom th# u'# o$ thi' in$ormation. A(( right' r#'#r%#&. No part o$ thi' pu)(ication may )#

r#pro&uc#&/ tran'mitt#&/ tran'cri)#&/ 'tor#& in a r#tri#%a( 'y't#m/ or tran'(at#& into any (anguag#/ in any

$orm/ +ithout th# +ritt#n p#rmi''ion an& 'ignatur# o$ th# author.

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"i#s $efore %tarting

1. I$ you ar# un'ur# o$ ho+ to &o an #,#rci'#/ )# 'ur# to g#t in'truction $rom a c#rti$i#& train#r.

2. I$ 'om#thing hurt' or $##(' o$$/ &on<t &o that #,#rci'#. "h#r# ar# p(#nty o$ a(t#rnat#' that you cana&& in. =(#a'# $##( $r## to #mai( &#nni' >at? $at)urningnation >&ot? com $or i&#a'8

3. B#cau'# thi' i' a n#+ program/ )# 'ur# to 'tart '(o+ to a%oi& in5ury. =u'hing too har& a$t#r not+or*ing out $or a +hi(# +i(( on(y (#a& to in5ury or )#ing o%#r(y 'or#.

;. I$ you $in& you n##& mor# r#'t in )#t+##n #,#rci'#'/ $##( $r## to ta*# it. @%#r tim# you 'hou(&+or* on 'hort#ning your r#'t p#rio&'.

. "hi' program i' &#man&ing 'o i$ going thr## &ay' p#r +##* i' too much/ 'tart )y going t+o &ay'a +##* +ith your thir& &ay )#ing an acti%# r#'t &ay >+a(*ing/ hi*ing/ #tc.?.

. A(+ay' +arm up prop#r(y. B# 'ur# you ar# $u((y +arm#& up )#$or# 'tarting your +or*out'.

. '# a $oam ro(( an& 'tr#tch con'i't#nt(y. "hi' +i(( gr#at(y h#(p +ith #(iminating 'or#n#''

throughout th# program.

G. 4#t goo& r#'t. -ou mu't a((o+ your )o&y to r#co%#r $rom your +or*out' 'o )# 'ur# you ar#

g#tting goo& '(##p.

H. Drin* (ot' o$ +at#r. "hi' +i(( *##p you hy&rat#& an& a((o+ you to (o'# $at mor# #a'i(y.

10. a%# a coo( &o+n p#rio& at th# #n& o$ #ach +or*out that inc(u&#' 'tr#tching an& $oam ro((ing.

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How "o Use "he NO Excuses Workouts

B#(o+ ar# 10 &i$$#r#nt +or*out' that +#r# &#'ign#& to )# &on# right at hom# +ith a)'o(ut#(y E@

+or*out #uipm#nt. I$ you cant g#t to th# gym/ &ont ha%# tim#/ ar# too tir#&/ th# gym i' too cro+&#&/

#tc./ &o on# o$ th#'#. N@ EJCSES. I ha%# )ro*#n th# +or*out' &o+n into ; &i$$#r#nt '#gm#nt'!

-.!/. %traight %weat

"h#'# +or*out' ar# mor# in th# )#ginn#rint#rm#&iat# rang#. "h#y contain #,#rci'#' that ar# (#''

cha((#nging/ ho+#%#r/ you +i(( )# +or*ing in a 20 '#con& on/ 10 '#con& r#'t int#r%a( to ma*# th#

+or*out' uit# cha((#nging.

I$ you ar# 5u't 'tarting out/ I r#comm#n& 'tarting on th#'# +or*out'.

Dead'( 0.!/1 %#'its

A 't#p up $rom th# 2010 Straight S+#at +or*out'/ th# D#a&(y 301 Sp(it' +i(( ha%# you +or*ing in

th# int#r%a( o$ 30 '#con&' on +ith a 1 '#con& r#'t in )#t+##n. I am gi%ing you a (itt(# mor# o$ a r#'t )#cau'# you +i(( )# &oing mor# cha((#nging #,#rci'#' $or a (ong#r p#rio& o$ tim#.

=#r$#ct $or tho'# (oo*ing to g#t a *i((#r +or*out in a %#ry 'hort p#rio& o$ tim#.

&d*anced 2.3s

"h#'# ar# th# mo't a&%anc#& an& cha((#nging +or*out' on th# program/ #'p#cia((y i$ you can 'tic* to

th# r#comm#n&#& +or* an& r#'t tim#'. or*ing in ;0'#con& 'tint'/ you +i(( r#a((y )# pu'hing your

)o&y to th# (imit +ith th#'#.

Dont 'tart +ith th#'# +or*out' un(#'' you ha%# )##n +or*ing out $or a $#+ +##*'.

$u''et#roof $'aster Workouts

Ar# you 5amm#& $or tim# )ut 'ti(( +ant to g#t in a gr#at +or*out7 "ry on# o$ th# Bu((#tproo$ B(a't#r'

)#$or# h#a&ing out th# &oor. "h#y +i(( ta*# you right aroun& 10minut#' to comp(#t# an& ar# a)'o(ut#(y*i((#r.

-ou ha%# th# choic# o$ targ#ting your upp#r )o&y/ (o+#r )o&y/ or 'traight )#((y $at 'o choo'# +hich part

o$ th# )o&y you +ant to targ#t that &ay an& g#t a$t#r it.

I$ you ar# r#a((y &aring/ you can com)in# t+o o$ th# Bu((#tproo$ B(a't#r' an& r#a((y $##( th# )urn8

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-.!/. $eginners

• I$ roun&' o$ th# circuit i' too many/ 'tart )y &oing 5u't 13 roun&' &#p#n&ing on your $itn#''

(#%#(.

• Comp(#t# #ach #,#rci'# )#(o+ $or 20 '#con&' +ith a 10 '#con& r#'t in )#t+##n. B#t+##n circuit

on# an& t+o >a$t#r comp(#ting th# roun&' o$ circuit on#?/ ta*# a 300 '#con& r#'t th#n mo%#to circuit 2.

• I$ you n##& to ta*# mor# r#'t in )#t+##n #,#rci'#' in or&#r to *##p goo& $orm/ &o 'o. -our goa(

'hou(& )# to )ui(& up to &oing th# $u(( circuit' in th# 2010 int#r%a( $a'hion.

• I$ an #,#rci'# 'ay' J2 or J3/ thi' m#an' you +i(( comp(#t# 2 roun&' >J2? or 3 roun&' >J3?

)#$or# mo%ing )ac* to th# top o$ th# circuit.

• A(+ay' )# 'ur# you g#t in a goo& +armup )#$or# 'tarting th# +or*out.

5ircuit 6/

• %#'it %7uat) -. seconds each side

◦ #'t 10 '#con&'

• 4ushu#s or 8nee 4ushu#s) -. seconds◦ #'t 10 '#con&'

• 9um#ing 9acks) -. seconds

◦ #'t 10 '#con&' an& r#p#at ; mor# tim#' $or a tota( o$ roun&'.

A$t#r comp(#ting roun&' o$ circuit K1/ r#'t 300 '#con&' an& comp(#t# circuit K2.

5ircuit 6-

• :ountain 5'imbers) -. seconds

◦ #'t 10 '#con&'

• &'ternating ;unges) -. seconds

◦ #'t 10 '#con&'

• 4'anks) -. seconds< /. seconds rest = 0 >$or a tota( o$ 0 '#con&' o$ p(an*'?


A$t#r comp(#ting roun&' o$ circuit K2/ r#'t 300 '#con&' an& comp(#t# th# $ini'h#r )#(o+.

Finisher

• 4risoner %7uats) 20 '#con&' o$ )o&y+#ight 'uat'/ 10 '#con& 'uat ho(& an& r#p#at ; tim#' $or

a tota( o$ 2minut#'.

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-.!/.) Done Faster "han "he %#eed of ;ight


(#%#(.








5ircuit 6/

• %#iderman 5'imbs) -. seconds

◦ #'t 10 '#con&'

• %7uat to "oes) -. seconds◦ #'t 10 '#con&'

• 5'ose +ri# 4ushu#s or 5'ose +ri# 4ushu#s on (our knees) -. seconds



5ircuit 6-

• $ur#ees) -. seconds

◦ #'t 10 '#con&'

• un!in!4'ace) -. seconds

◦ #'t 10 '#con&'

• 4'anks) -. seconds< /. seconds rest = - >$or a tota( o$ ;0 '#con&' o$ p(an*'?


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-.!/.) "ota' :adness


(#%#(.








5ircuit 6/

• 4ushu#s or 8nee 4ushu#s) -. seconds

◦ #'t 10 '#con&'

• &'ternating e*erse ;unges) -. seconds◦ #'t 10 '#con&'

• %#iderman 5'imbs) -. seconds



5ircuit 6-

• 9um#ing 9acks) -. seconds

◦ #'t 10 '#con&'

• :ountain 5'imbers) -. seconds

◦ #'t 10 '#con&'

• $ur#ees or %#rints in 4'ace) -. seconds< /. seconds rest = - >$or a tota( o$ ;0 '#con&'?


A$t#r comp(#ting roun&' o$ circuit K2/ r#'t 300 '#con&' an& comp(#t# th# $ini'h#r )#(o+.

Finisher

• 4'anks) 30 '#con&'

• %ide 4'anks) 1 '#con&' #ach 'i&#

◦ #p#at 3 tota( roun&' +ithout r#'t.






Dead'( 0.!/1 %#'its

Fu'' $od( $'ast


on# an& t+o >a$t#r comp(#ting th# 3 roun&' o$ circuit on#?/ ta*# a 300 '#con& r#'t th#n mo%#

to circuit 2.

•

I$ you n##& to ta*# mor# r#'t in )#t+##n #,#rci'#' in or&#r to *##p goo& $orm/ &o 'o. -our goa('hou(& )# to )ui(& up to &oing th# $u(( circuit' in th# 301 int#r%a( $a'hion.




5ircuit 6/

• $u'garian %#'it %7uats) 0. seconds each side

◦ #'t 1 '#con&'

• Dec'ine 4ushu#s) 0. seconds

◦ #'t 1 '#con&'

• $ur#ees) 0. seconds< /1 seconds rest = - >$or a tota( o$ 0 '#con&' o$ )urp##'?◦ #'t 1 '#con&' an& r#p#at 2 mor# tim#' $or a tota( o$ 3 roun&'.

A$t#r comp(#ting 3 roun&' o$ circuit K1/ r#'t 300 '#con&' an& comp(#t# circuit K2.

5ircuit 6-

• %#iderman 4ushu#s) 0. seconds

◦ #'t 1 '#con&'

• 9um# ;unges) 0. seconds

◦ #'t 1 '#con&'

• %ide 4'ank each "hrough) 0. seconds on each side

◦ #'t 1 '#con&' an& r#p#at 2 mor# tim#' $or a tota( o$ 3 roun&'.

A$t#r comp(#ting 3 roun&' o$ circuit K2/ r#'t 300 '#con&' an& comp(#t# th# $ini'h#r )#(o+.

Finisher

• =u'hup'! 10 r#p'

• Sprint' in =(ac#! 10 r#p' #ach (#g

◦ #p#at 10 $u(( roun&' a' $a't a' po''i)(# r#'ting on(y +h#n n##&#&.






Dead'( 0.!/1 %#'its

"he 0.!/1 5'imb


on# an& t+o >a$t#r comp(#ting th# 3 roun&' o$ circuit on#?/ ta*# a 300 '#con& r#'t th#n mo%#

to circuit 2.

•

I$ you n##& to ta*# mor# r#'t in )#t+##n #,#rci'#' in or&#r to *##p goo& $orm/ &o 'o. -our goa('hou(& )# to )ui(& up to &oing th# $u(( circuit' in th# 301 int#r%a( $a'hion.




5ircuit 6/

• %7uat 9um#s) 0. seconds

◦ #'t 1 '#con&'

• "!4ushu#s) 0. seconds

◦ #'t 1 '#con&'

• %#iderman 5'imbs) 0. seconds< /1 seconds rest = - >$or a tota( o$ 0 '#con&' o$ Spi&#rmanC(im)'?



5ircuit 6-

• %#rints in 4'ace) 0. seconds

◦ #'t 1 '#con&'

• 4'anks) 0. seconds< /1 seconds rest = - >$or a tota( o$ 0 '#con&' o$ p(an*'?

◦ #'t 1 '#con&'

• Ice %katers) 0. seconds


A$t#r comp(#ting roun&' o$ circuit K2/ r#'t 300 '#con&' an& comp(#t# th# $ini'h#r )#(o+

Finisher

• 20 '#con&' o$ )urp##'/ $o((o+#& )y a 10 '#con& r#'t. #p#at $or ;minut#' >G tota( roun&'?






&d*anced 2.3s

&E) & For &D>&N5ED< E For E=4;O%I>E

• Comp(#t# #ach #,#rci'# )#(o+ $or ;0 '#con&'/ r#'ting on(y +h#n n##&#& or +h#r# it t#((' you to

r#'t. B#t+##n circuit on# an& t+o >a$t#r comp(#ting th# 23 roun&' o$ circuit on#?/ ta*# a 300

'#con& r#'t th#n mo%# to circuit 2.

•

I$ you n##& to ta*# mor# r#'t in )#t+##n #,#rci'#' in or&#r to *##p goo& $orm/ &o 'o.• A(+ay' )# 'ur# you g#t in a goo& +armup )#$or# 'tarting th# +or*out.

5ircuit 6/

• %7uat 9um#s) 2. seconds

• 5'a##ing 4ushu#s or egu'ar 4ushu#s) 2. seconds

• Ice %katers) 2. seconds

• :ountain 5'imbers) 2. seconds

◦ #'t ;0 '#con&' an& r#p#at 1 @ 2 mor# tim#' $or a tota( o$ 23 roun&'.


5ircuit 6-

• 4risoner %7uats or 4risoner %7uat 9um#s) 2. seconds

• Dec'ine 4ushu#s) 2. seconds

• $u'garian %#'it %7uat) 2. seconds each side

• $ur#ees) 2. seconds



Finisher

• =u'hup'! 20 '#con&'

• Suat :ump'! 20 '#con&'

• Burp##'! 20 '#con&'

◦ #p#at 2 mor# tim#' $or a tota( o$ 3 roun&' r#'ting on(y +h#n n##&#&.






&d*anced 2.3s

&d*anced 5ardio 8i''er

• Comp(#t# #ach #,#rci'# )#(o+ $or ;0 '#con&'/ r#'ting on(y +h#n n##&#& or +h#r# it t#((' you to

r#'t. B#t+##n circuit on# an& t+o >a$t#r comp(#ting th# 23 roun&' o$ circuit on#?/ ta*# a 300

'#con& r#'t th#n mo%# to circuit 2.

•

I$ you n##& to ta*# mor# r#'t in )#t+##n #,#rci'#' in or&#r to *##p goo& $orm/ &o 'o.• A(+ay' )# 'ur# you g#t in a goo& +armup )#$or# 'tarting th# +or*out.

5ircuit 6/

• $ur#ees) 2. seconds

• &'ternating ;unges) 2. seconds

• %#rints in 4'ace) 2. seconds

• %7uat to "oes) 2. seconds



5ircuit 6-

• $od(weight %7uat to %7uat 9um#) 2. seconds

• %#iderman 4ushu#s) 2. seconds

• 9um# ;unges) 2. seconds

• ocking 4'anks) 2. seconds



Finisher

• 20 '#con&' o$ Sprint' in =(ac#/ 10 '#con& r#'t $or ;minut#' >G tota( roun&'?

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$u''et#roof U##er $od(

• Comp(#t# #ach #,#rci'# )#(o+ $or th# r#comm#n&#& amount o$ tim#/ r#'ting on(y +h#r# it 'ay'

to r#'t.

• I$ you n##& to ta*# mor# r#'t in )#t+##n #,#rci'#' in or&#r to *##p goo& $orm/ &o 'o.

•

A(+ay' )# 'ur# you g#t in a goo& +armup )#$or# 'tarting th# +or*out.

5ircuit 6/

• "=u'hup'! 30 '#con&'

• Mountain C(im)#r'! 1 '#con&'

◦ #'t 30 '#con&' an& r#p#at 1 mor# tim# $or a tota( o$ "@ roun&'.

&est ( seconds after round two and move to the next set of exercises!

5ircuit 6-

• Spi&#rman =u'hup'! 30 '#con&'

• Spi&#rman C(im)'! 1 '#con&'

◦ #'t 30 '#con&' an& r#p#at 1 mor# tim# $or a tota( o$ "@ roun&'. &est ( seconds after round two and move to the next set of exercises!

Finisher

• =u'hup Burn @ut! A' Many #p' A' =o''i)(# in ;minut#'







$u''et#roof ;ower $od(


to r#'t.


•


5ircuit 6/

• Suat :ump'! 30 '#con&'

• =ri'on#r Suat'! 1 '#con&'



5ircuit 6-

• Bu(garian Sp(it Suat'! 30 '#con&' #ach 'i&#

• =ri'on#r Suat :ump'! 1 '#con&'

◦ #'t 30 '#con&' an& r#p#at 1 mor# tim# $or a tota( o$ "@ roun&'. &est ( seconds after round two and move to the next set of exercises!

Finisher

• =uni'h#r Suat'! 20 '#con&' o$ )o&y+#ight 'uat'/ $o((o+#& )y a 10'#con& 'uat ho(& an&

r#p#at $or ;minut#'







$u''et#roof &bs


to r#'t.


•


5ircuit 6/

• Sprint' in =(ac#! 30 '#con&'

• Burp##'! 1 '#con&'

• Mountain C(im)#r'! 1 '#con&'



Finisher

• Sprint' in =(ac#! 20 '#con&' o$ 'print'/ 10 '#con& r#'t $or ; minut#'






No Excuses Exercise Descri#tions

&'ternating $od(weight ;unges

1. Stan& +ith your $##t 'hou(&#r+i&th apart

2. St#p $or+ar& +ith on# (#g/ ta*ing a '(ight(y (arg#r than norma( 't#p.3. ##p your )ac* to# on th# groun& an& u'# it to h#(p *##p your )a(anc#. "h# )ac* *n## 'hou(& a('o

)# )#nt.

;. Lo+#r your )o&y unti( your $ront thigh i' para((#( to th# groun&.. ##p your upp#r )o&y upright +ith ch#'t prou&.

. =u'h )ac* to th# 'tart po'ition an& '+itch (#g'.

&'ternating e*erse ;unges

1. Stan& +ith your $##t 'hou(&#r+i&th apart

2. St#p )ac*+ar& +ith on# (#g/ ta*ing a '(ight(y (arg#r than norma( 't#p.

3. =(ant your )ac* to# on th# groun& an& u'# it to h#(p *##p your )a(anc#.;. Lo+#r your )o&y unti( your $ront thigh i' para((#( to th# groun&.

. ##p your upp#r )o&y upright +ith ch#'t prou&.

. =u'h )ac* to th# 'tart po'ition an& '+itch (#g'.

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$u'garian %#'it %7uat

1. Stan& +ith your $##t 'hou(&#r+i&th apart.

2. =(ac# on# $oot on a )#nch. St#p $or+ar& +ith th# oth#r $oot/ ta*ing a '(ight(y (arg#r than norma('t#p.

3. ##ping your cor# tight/ (o+#r your )o&y unti( your $ront thigh i' para((#( to th# groun&.

;. =u'h up to th# 'tarting po'ition.. Stay in a 'p(it'uat 'tanc# an& p#r$orm a(( r#p' $or on# (#g an& th#n '+itch.

$ur#ees

1. Stan& +ith your $##t 'hou(&#r+i&th apart.2. Drop &o+n onto your han&' an& $##t/ th#n thru't your $##t )ac* 'o you ar# in a pu'hup po'ition.

3. =#r$orm a pu'hup >optiona(?

;. "hru't your $##t )ac* up an& th#n 'tan& )ac* up.. A&& a %#rtica( 5ump at th# #n& >optiona(?

©FatBurningNation.com 1H






5'ose +ri# 4ushu#s

1. 4#t in a pu'hup po'ition +ith your han&' $orming a &iamon& )#(o+ your ch#'t. ##p your cor#

tight an& your )ac* 'traight.2. S(o+(y (o+#r your'#($ &o+n to th# $(oor *##ping your cor# tight an& )ac* 'traight. @nc# you ha%#

r#ach#& 2; inch#' o$$ th# $(oor/ pau'# $or a '#con& th#n pu'h your'#($ )ac* up into th# 'tarting

po'ition.

Dec'ine 4ushu#s

1. ##p th# a)' tight an& )ac* 'traight.

2. =(ac# th# han&' on th# $(oor '(ight(y +i&#r than 'hou(&#r+i&th apart. E(#%at# your $##t onto 'tair'

or a )#nch or a chair.3. Lo+#r your'#($ &o+n unti( you ar# 2 inch#' o$$ th# groun&. =u'h through your ch#'t/ 'hou(&#r'

an& tric#p' to r#turn to th# 'tart po'ition. ##p your )o&y in a 'traight (in# at a(( tim#'.

:ountain 5'imbers

1. Start in th# pu'hup po'ition +ith your cor# tight an& )ac* 'traight.2. ##p your a)' )rac#&/ pic* on# $oot up o$$ th# $(oor/ an& '(o+(y )ring your *n## up to your ch#'t.

Do not (#t your hip' 'ag or rotat#.

3. #turn your (#g to th# 'tarting po'ition an& r#p#at +ith th# oth#r (#g.







4'anks

1. ##p your )ac* 'traight an& cor# tight/ r#'ting on your $or#arm' an& to#'. o(& that po'ition $or

th# a((ott#& amount o$ tim#.

4risoner %7uats

1. Stan& +ith your $##t 5u't +i&#r than 'hou(&#r+i&th apart.

2. C(a'p your han&' )#hin& your h#a&. ##p your #()o+' )ac* an& 'hou(&#r )(a&#' pu((#& tog#th#rtight(y.

3. Start th# mo%#m#nt at th# hip. =u'h your hip' )ac*+ar& an& act (i*# you ar# 'itting )ac* into a

chair. Ma*# your hip' go )ac* a' $ar a' po''i)(#.;. Suat a' &##p a' po''i)(#/ )ut *##p your (o+ )ac* t#n'#& in a n#utra( po'ition.

. Do not roun& your (o+#r )ac*.

. =u'h +ith your g(ut#'/ ham'tring'/ an& ua&ric#p' to r#turn to th# 'tart po'ition







4unisher %7uats

1. Stan& +ith your $##t 5u't +i&#r than 'hou(&#r+i&th apart.

2. Start th# mo%#m#nt at th# hip. =u'h your hip' )ac*+ar& an& act (i*# you ar# 'itting )ac* into achair. Ma*# your hip' go )ac* a' $ar a' po''i)(#.

3. Suat a' &##p a' po''i)(#/ )ut *##p your (o+ )ac* t#n'#& in a n#utra( po'ition.

;. Do not roun& your (o+#r )ac*.. #p#at thi' mo%#m#nt $or 20 '#con&'.

. @nc# th# 20'#con&' i' $ini'h#&/ you +i(( th#n @LD in th# )ottom o$ th# 'uat po'ition $or 10

'#con&'.. "hi' i' on# cyc(#. #p#at $or th# a((ott#& amount o$ tim#.

4ushu#s

1. =(ac# your han&' 5u't +i&#r than 'hou(&#r+i&th apart.

2. S(o+(y (o+#r your ch#'t an& )o&y &o+n to th# $(oor/ *##ping your cor# tight an& )ac* 'traight.3. A$t#r you hit th# )ottom o$ th# mo%#m#nt/ pu'h +ith your arm' ch#'t to g#t your )o&y )ac* up

to th# 'tart po'ition.

;. I$ it i' too har&/ &rop to th# *n##' or p#r$orm pu'hup' +ith your han&' on a )#nch.







%#iderman 5'imbs

1. Start in a pu'hup po'ition +ith your cor# tight an& )ac* 'traight.

2. ith your cor# )rac#&/ $ir# up on# $oot to th# han& on th# 'am# 'i&# o$ your )o&y.3. @nc# comp(#t#&/ $ir# )ac* into th# pu'hup po'ition an& r#p#at on th# oppo'it# 'i&#.

%#'it %7uat

1. "a*# a )ig 't#p $or+ar& p(acing your (#a& (#g +#(( in $ront o$ your oth#r (#g.2. Suat &o+n )y going 'traight &o+n/ *##ping your upp#r )o&y 'traight an& 'u##9ing your g(ut#

mu'c(#'.

3. 'ing your hip' an& g(ut#'/ r#turn to th# 'tarting po'ition

;. Comp(#t# a(( r#p' on on# 'i&# th#n '+itch 'i&#'.







%#rints in 4'ace

1. un in p(ac#/ )ringing your *n##' high/ a(t#rnating 't#p'/ an& pumping your arm' an& (#g' a' $a't

an& a' com$orta)(y a' po''i)(#.

%7uat 9um#s1. Start )y 'tan&ing +ith your $##t 5u't +i&#r than 'hou(&#r +i&th apart/ in th# po'ition you +ou(& )#

in i$ you +#r# g#tting r#a&y to 5ump. Suat &o+n a' though you +#r# p#r$orming a )o&y+#ight 'uat.2. h#n you r#ach th# )ottom o$ your 'uat/ &ri%# your $##t into th# groun& #,p(o&ing into a %#rtica(

5ump. h#n coming &o+n/ )# 'ur# an& (an& 'o$t(y th# r#p#at.

©FatBurningNation.com 2;






Ice %katers

1. Starting in an ath(#tic po'ition +ith your *n##' )#nt an& cor# tight/ you +i(( 5ump (at#ra((y to on#

'i&# (an&ing on on(y your out'i&# $oot.2. @nc# you ha%# (an&#& 'a$#(y/ you +i(( 5ump )ac* (an&ing on your oth#r $oot. -ou +i(( continu# in

thi' $a'hion $or th# &uration o$ th# gi%#n tim# $ram#. B# 'ur# to 'tart +ith 5umping at a com$orta)(#

&i'tanc#. A' you g#t 'trong#r you can +or* on 5umping $urth#r an& $urth#r.

%#iderman 4ush!U#s

1. Start in a pu'hup po'ition +ith your cor# tight an& )ac* 'traight.

2. A' you (o+#r your'#($ &o+n to p#r$orm a pu'hup/ you +i(( )ring on# (#g up >*##ping it c(o'# to

th# groun&? to th# #()o+ on that 'am# 'i&#. @n# th# +ay )ac* up/ your (#g +i(( r#turn to th# 'tarting po'ition. @n th# n#,t r#p#tition you +i(( u'# th# oppo'it# (#g >th# (#g you &i&nt u'# on th# $ir't r#p?.

-ou +i(( continu# in thi' a(t#rnating $a'hion $or th# &uration o$ th# tim#.







"!4ushu# @a'ternating sidesA

1. ##p th# a)' )rac#& an& )o&y in a 'traight (in# $rom to#' to 'hou(&#r'. =(ac# th# han&' on th# $(oor

'(ight(y +i&#r than 'hou(&#r+i&th apart.2. S(o+(y (o+#r your'#($ &o+n unti( you ar# 2 inch#' o$$ th# groun&. =u'h o$$ to r#turn to th# 'tart

po'ition. A' you com# up/ rotat# to on# 'i&# an& point that arm to+ar&' th# c#i(ing. A(t#rnat# 'i&#' +ith

#ach r#p.

ocking 4'anks

1. 4#t in th# p(an* po'ition +ith your $or#arm' on th# $(oor $acing $or+ar&/ cor# tight/ an& )ac*'traight.

2. 'ing your cor#/ pu'h your'#($ $or+ar& )#n&ing at th# #()o+' +hi(# *##ping your )o&y in a

'traight (in#. @nc# you r#ach out a' $ar a' you can go/ r#turn to th# 'tarting po'ition an& r#p#at.




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