Shred Factor

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Transcript of Shred Factor

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SHRED FACTOR

Copyright 2013

FatBurningNation.com

 

DISCLAIMER !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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SHRED FACTOR

/" ha$" a'' h"ar% th" t"rm Ripp"% !o Shr"%& ("#or" *h"n r"#"rring to a p"r&on. !hi& &imp'"

m"an& &om"on" that i& incr"%i('y cut *ith a %"#in"% arm& an% &i+-pac) a(& "$"ryon" *ant&...

n#ortunat"'y '"&& than 2 o# th" popu'ation can &ay th"y ar" ripp"% to &hr"%& an% thi&

num("r on'y &""m& to (" %"cr"a&ing (y th" y"ar...

N!IL N4/5

My mi&&ion i& to ma)" a %"nt in that &ma'' p"rc"ntag" (y h"'ping 10000 in%i$i%ua'& (y th"

y"ar 2016 &"" th"ir a(&. An% *ith th" *or)out& I ha$" put tog"th"r #or you ("'o* you *i'' ("

 *"'' on your *ay to achi"$ing that goa'.

Nothing (ring& m" mor" 7oy than r"c"i$ing an "mai' *ith th" n"*& that a c'i"nt o# min" *a&

#ina''y a('" to &"" th"ir a(&5

It8& int"r"&ting a(& &""m to (" th" "pitom" o# h"a'th. An% I t"n% to agr"".

I# you ar" a('" to &"" your a(& 9 tim"& out o# 10 you ar" a'&o incr"%i('y h"a'thy :that i& i# you

go a(out it prop"r'y;.

/ith th" #i$" *or)out& pro$i%"% #or you ("'o* you *i'' (" *"'' on your *ay to %ir"ct'y

"'iminating ("''y #at a'' *hi'" (ui'%ing up a !4N o# cor" &tr"ngth an% '"an mu&c'".

 An% &tic) to th"&" *or)out& 'ong "nough an% you *i'' (" 7oining th" ran)& o# th" 2 o# p"op'"

 *ho can (" ca''"% Ripp"% !o Shr"%&.

L"t8& %i$" in an% g"t going an% '"t th" S<RED FAC!4R &tart ta)ing p'ac" in&i%" you.

!o your &ucc"&&

D"nni& <""nan C=!

Foun%"r FatBurningNation.com

Cr"ator Sup"rh"roSprint&.com

Brainiac Dai'yShr"%Di"t.com

=.S. Don8t #org"t my oth"r &it"&...

 ***.FatBurningNation.com - B'og po&t& $i%"o& moti$ation #r"" gi#t& #r"" cont"nt an% mor".

 ***.Sup"rh"roSprint&.com > R"$o'utionary &i+-*"") *or)out program& that com(in"& th"

t*o mo&t po*"r#u' #at (urning *or)out& on th" p'an"t5

 ***.Dai'yShr"%Di"t.com > !h" (ran% n"* mo&t &imp'" #at (urning nutrition p'an on th"

int"rn"t to%ay. ="rio%.

 ?oin u& on Fac"(oo) at  ***.Fac"(oo).com@Bo%yFitFormu'a

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Tips Before Starting

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## %ont %o that "+"rci&". !h"r" ar" p'"nty o# a't"rnat"&

that you can a%% in. ='"a&" #""' #r"" to "mai' dennis (at) fatburningnation (dot) com #or i%"a&5

3. B"cau&" thi& i& a n"* program (" &ur" to &tart &'o* to a$oi% in7ury. =u&hing too har%

a#t"r not *or)ing out #or a *hi'" *i'' on'y '"a% to in7ury or ("ing o$"r'y &or".

. I# you #in% you n""% mor" r"&t in ("t*""n "+"rci&"& #""' #r"" to ta)" it. 4$"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.;.

6. 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.

. "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.

9. 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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This is important!

Strength Training Guidelines:

B"'o* ar" &om" gui%"'in"& that you &hou'% r"a% through ("#or" 7umping into th" program.

!h" r"a&on I ha$" put th"&" tog"th"r i& to h"'p ma+imiG" r"&u't& *hi'" "'iminating ton& o#

&or"n"&&. ,"& you *i'' g"t &or" an% that i& #in". /hat you *ant to a$oi% i& g"tting &o o$"r'y&or" that you ha$" to mi&& a *or)out.

•  Alas start ith a arm up: ,our *arm up &hou'% con&i&t o# &om" %ynamic

&tr"tching #oam ro'' an% *arm up &"t&. For "+amp'" &tart (y %oing &om"

(o%y*"ight &Huat& 'ung"& an% pu&h-up& ("#or" &tarting. A'*ay& (" &ur" your (o%y

i& #u''y r"a%y to go ("#or" &tarting.

• Ease into the program: A& *a& &tat"% thi& i& a cha''"nging program &o (" &ur" to

"a&" into it.

•  Alas ha"e perfe#t form: It i& much ("tt"r to ha$" p"r#"ct #orm %oing '"&&

r"p"tition& than ha$" (a% #orm p"r#orming 'ot& o# r"p"tition&. Form i& $"ry

important &o )""p #ocu&"% on it throughout th" *or)out&.

• Finish ith a #ool don period: 4nc" you ha$" #ini&h"% your *or)out a'*ay&

p"r#orm a coo' %o*n *ith &om" &tr"tching an% #oam ro''. !hi& *i'' h"'p "'iminat"%

&or"n"&& an% g"t you ("tt"r pr"par"% #or th" n"+t %ay.

• Tra#$ our progress: !hi& i& $"ry important a& you go throughout th" program. B"

&ur" you ar" trac)ing "$"rything that you %o. !hi& inc'u%"& th" *"ight you u&"% th"

amount o# r"&t you too) an% ho* 'ong your *or)out& ta)".

• Drin$ lots of ater: B" &ur" to )""p your&"'# hy%rat"% a& th"&" *or)out& *i'' ta)" a

'ot out o# you.

• Get good rest% S'""p an% r"co$"ry tim" i& going to (" hug" on thi& program. !ry to

&'""p at '"a&t - hour& p"r night to a''o* your (o%y to r"co$"r an% gro*.

&ote To Beginners:

!hi& i& a cha''"nging program &o (" &ur" to &tart &'o*. I# an "+"rci&" to to cha''"nging ("

&ur" to &u(&titut" &om"thing in it8& p'ac". I# %oing 3 circuit& i& too much &tart (y on'y %oing

1-2 an% (ui'% up o$"r tim".

Sa#"ty i& a'*ay& your #ir&t priority &o go at your o*n pac" an% (ui'% up to %oing mor" an%

mor" a& "ach &tart g"tting in ("tt"r &hap".

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 'or$out Guidelines

B"'o* ar" &"parat" *or)out& that I ha$" put tog"th"r #or you. !h"r" ar" a #"* %i##"r"nt

option& on ho* to p"r#orm th"&" *or)out&

!h" #ormat& you can u&" ar"

()Da per 'ee$ Format:

Day 1 SHREDDED *EGS

Day 2 Acti$" R"&t

Day 3 SHREDDED CHEST

Day Acti$" R"&t

Day SHREDDED BAC+

Day 6 Acti$" R"&t

Day Acti$" R"&t

,)Da per 'ee$ Format:

Day 1 SHREDDED *EGS

Day 2 SHREDDED CHEST

Day 3 Acti$" R"&t

Day SHREDDED BAC+

Day SHREDDED ABS-ATH*ETE

Day 6 Acti$" R"&t

Day Acti$" R"&t

.)Da per 'ee$ Format:

Day 1 SHREDDED *EGS

Day 2 SHREDDED CHEST

Day 3 SHREDDED ABS

Day SHREDDED BAC+

Day SHREDDED ATH*ETE

Day 6 Acti$" R"&t

Day Acti$" R"&t

Start (y going thr"" %ay& a *"") :%"p"n%ing on your #itn"&& '"$"'; th"n (ui'% up to %oing

mor" o$"r tim".

I r"comm"n% &tarting at 3-%ay& p"r *"") #or 2-*"")& th"n -%ay& p"r *"") #or 2-*"")&

th"n -%ay& p"r *"") #or 2-*"")&. !hi& *i'' (" a goo% progr"&&ion. I# you ar" mor"

a%$anc"% &tart *ith - %ay& p"r *"").

 /our goal in these or$outs should 0e to impro"e ea#h and e"er time ou do them%

That means getting stronger on our lifts1 #utting don rest periods1 pushing

ourself harder in our #ardio #ir#uits1 et#% The harder ou push and the stronger

ou get1 the more results ou ill see%

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SHREDDED CHEST:

 'arm)5p Cir#uit: 

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

• B"nch =r"&& > 30 &"con%& u&ing 0 o# th" *"ight you *i'' (" u&ing in th" 1&t circuit

&"t

•  ?og In ='ac" > 20 &"con%&

• =u&hup& > 20 &"con%&

◦ R"&t 30 &"con%& an% th"n &tart Circuit 1

 'or$out Cir#uit 23

• B"nch =r"&& 12 r"p&

◦ 1 &"con%& r"&t

• D"c'in" =u&hup& Ma+ R"p&

◦ R"&t 30-60 &"con%& an% r"p"at 2 mor" tim"& #or a tota' o# 3 circuit&

 'or$out Cir#uit 24• Inc'in" DB Ch"&t =r"&& 10 r"p& :1 &"con% &Hu""G" at top;

• Spi%"r C'im(& 10 r"p& "ach &i%"

• C'apping =u&hup& or R"gu'ar =u&hup& Ma+ r"p&

◦ R"&t 30-60 &"con%& an% r"p"at 2 mor" tim"& #or a tota' o# 3 circuit&

 'or$out Cir#uit 2( 60urn out7

• F'at Dum(("'' Ch"&t =r"&& 1 r"p&

• Si%" ='an) R"ach !hrough 1 r"p& "ach &i%"

• C'o&" rip =u&hup& Ma+ r"p&

R"&t 1 &"con%&• =u&hup& Ma+ r"p&

◦ R"&t 60-90 &"con%& an% r"p"at 1 mor" tim" #or a tota' o# 2 circuit&

Finisher:

• Roc)ing ='an)& 30 &"con%&

• L"g Rai&" !o <ip p& 30 &"con%&

◦ R"&t 1-30 &"con%& r"p"at 2 mor" tim"& #or a tota' o# 3 roun%&.

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SHREDDED BAC+:

 'arm)up Cir#uit

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

• B"nt 4$"r Ro* > 30 &"con%& u&ing 0 o# th" *"ight you *i'' (" u&ing in th" 1&t

circuit &"t

• Burp""& > 20 &"con%&

• =u''-p& > 20 &"con%&

• R"&t 30 &"con%& an% th"n &tart Circuit 1

 'or$out Cir#uit 23

• B"nt 4$"r Ro* 10 r"p&

• =u''-p& Ma+ r"p&

◦ R"&t 30-60 &"con%& an% r"p"at 2 mor" tim"& #or a tota' o# 3 circuit&

 'or$out Cir#uit 24

•DB Ro* 10 r"p& "ach &i%"

• <anging L"g Rai&"& 0 touch"& tota'

• Chin-p& Ma+ r"p&

◦ R"&t 30-60 &"con%& an% r"p"at 2 mor" tim"& #or a tota' o# 3 circuit&

 'or$out Cir#uit 2( 60urn out7

• DB B"nt 4$"r Ro* 1 r"p&

• ='an)& 60 &"con%&

• =u''-p& Ma+ r"p&

◦ R"&t 60-90 &"con%& an% r"p"at 1 mor" tim" #or a tota' o# 2 circuit&

Finisher:

• Comp'"t" a& many (urp""& a& po&&i('" in minut"&5

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SHREDDED ABS:

 'arm)up Cir#uit

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

• Bo%y*"ight SHuat& > 20 &"con%&

• =u&hup& > 20 &"con%&

• Lung"& > 20 &"con%&

◦ R"&t 30 &"con%& an% th"n &tart /or)out Circuit

 'or$out Cir#uit: o #rom on" "+"rci&" to th" n"+t on'y r"&ting ("t*""n #u'' roun%&.

• SHuat ?ump& 1 r"p&

• <anging L"g Rai&"& 12 r"p&

• L"ap p& 1 r"p& "ach '"g

• D"c'in" /"ight Rai&" 12 r"p&

• Broa% ?ump& 1 r"p&

• <anging 4('iHu" Rai&"& 12 r"p&

• Bo+ ?ump& 1 r"p&• ='an)& 60 &"con%&

• Sprint& in ='ac" 30 &"con%&

◦ R"&t 60-90 &"con%& an% r"p"at 2 mor" tim"& #or a tota' o# 3 roun%&

Finisher 6Optional7:

• Burp""& 30 &"con%&

• SHuat <o'% 1 &"con%&

• Roc)ing ='an)& 30 &"con%&

◦ R"&t 30 &"con%& an% comp'"t" 2 mor" tim"&5

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SHREDDED ATH*ETE:

 'arm)up Cir#uit

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

• Bo%y*"ight SHuat& > 20 &"con%&

• =u&hup& > 20 &"con%&

• Lung"& > 20 &"con%&

◦ R"&t 30 &"con%& an% th"n &tart th" /or)out Circuit

 'or$out Cir#uit: o #rom on" "+"rci&" to th" n"+t on'y r"&ting ("t*""n #u'' roun%&.

• K"tt'"("'' S*ing& 2 r"p&

• Spi%"rman =u&h-p& 2 r"p&

• Bo+ ?ump& 20 r"p&

• =u&hup& 2 r"p&

◦ Rest (8 se#onds

• Ic" S)at"r& 2 r"p& "ach &i%"

• !uc) ?ump& 1 r"p&• Sing'" L"g Si%" <op& 2 tota' 7ump& "ach '"g

• Burp""& 2 r"p&

• Dou('" n%"r& 0 r"p&

◦ R"&t 60 &"con%& an% mo$" (ac) to th" top r"p"ating 2 mor" tim"& #or a tota' o# 3

roun%&.

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E9er#ise Des#riptions

Bar0ell Suats

!arg"t Entir" 'o*"r (o%y cor"

 

1. Starting =o&ition Stan% ho'%ing th" (ar acro&& your upp"r (ac) &Hu""Ging your&hou'%"r ('a%"& tog"th"r. ,ou %o not *ant th" (ar r"&ting on your &pin". S"t your #""t

a(out &hou'%"r *i%th apart *ith your #""t in a com#orta('" po&ition #acing a'mo&t &traight

#or*ar%. ,our 'o* (ac) &hou'% (" in it& natura''y arch"% po&ition an% your "y"& &hou'% ("

&traight #or*ar% or a &'ight ti't up.

2. Mo$"m"nt =u&h your hip& (ac)*ar%& a& i# you *"r" going to &it %o*n in a chair *ith

th" pr"&&ur" an% *"ight on your h""'&. Lo*"r your (o%y a& 'o* or a& com#orta('y a& you

can. 4nc" you r"ach th" (ottom o# your &Huat %ri$" your h""'& into th" groun% an% &tan%

(ac) up into your &tarting po&ition.

!rain"r& !ip Mo&t p"op'" thin) &Huat in7uri"& happ"n ("cau&" o# &Huatting too 'o*.

<o*"$"r in7uri"& occur *h"n you train your (o%y to on'y go para''"' an% th"n th" on"

in&tanc" you go 'o*"r than para''"' th" in7ury happ"n&. !raining your (o%y #rom th" &tart

to go 'o*"r an% 'o*"r "ach tim" *i'' h"'p you a$oi% in7uri"&. Start &'o* an% gra%ua''y a&

you g"t &trong"r an% mor" #'"+i('" you *i'' (" a('" to go 'o*"r an% 'o*"r.

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*eap 5ps

Start *ith your right '"g on a chair or ("nch *ith your '"#t '"g #irm'y p'ac"% on th" groun%.

Dri$ing through your right '"g on th" chair 7umping up a& high a& you can an% &*itching

'"g& in th" air. /h"n you 'an% 'an% &o#t'y *ith your right '"g on th" groun% an% '"#t '"g on

th" chair.

K""p &*itching in thi& a't"rnating #a&hion going at a Huic) y"t com#orta('" &p""%.

Bulgarian Split Suat

1. ='ac" on" '"g on a ("nch or chair ma)ing &ur" that it i& &"cur". /ith your oth"r '"g ta)"

a &t"p #or*ar% that i& a 'itt'" #urth"r than your norma' &t"p.

2. K""ping your cor" tight 'o*"r your (o%y unti' your #ront '"g ha& r"ach"% a 90 %"gr""

ang'". ,ou *i'' th"n r"turn to th" &tarting po&ition an% comp'"t" #or th" a''ott"% amount o#

tim"@r"p&. 4nc" #ini&h"% &*itch '"g&.

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Hanging *eg Raises

1. Starting =o&ition Start (y p'acing your han%& *ith an un%"rhan% grip on th" pu'' up

(ar an% your #""t o## th" groun%. B"#or" th" mo$"m"nt pha&" (" &ur" your cor" i& tight &o

you ar" not &*inging.

2. Mo$"m"nt 4nc" you ar" &ta('" you *i'' )""p your '"g& &traight a& you rai&" th"m upunti' th"y ar" &traight out in #ront o# you. !hi& &hou'% (" $"ry contro''"% *ith no &*inging.

4nc" you ha$" r"ach"% a 90 %"gr"" ang'" at th" top &'o*'y 'o*"r your '"g& (ac) %o*n to

th" &tarting po&ition an% r"p"at.

!rain"r& !ip !hi& i& a $"ry a%$anc"% "+"rci&" an% in$o'$"& a ton o# cor" &tr"ngth. R"a''y

ma)" &ur" you ar" not &*aying %uring thi& "+"rci&". It &hou'% (" $"ry contro''"% (y

)""ping your cor" tight throughout an% r"a''y #ocu&ing on )""ping your (o%y a& &ti'' a&

po&&i('"5

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Broad ;umps

Stan% in an ath'"tic po&ition on th" (a''& o# your #""t )n""& ("nt an% cor" tight.

Dri$ing through th" groun% 7ump #or*ar% a& #ar an% a& high a& you can ma)ing &ur" you

'an% &o#t'y. 4nc" you 'an% r"p"at imm"%iat"'y.

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Deadlifts

!arg"t Fu'' Bo%y

 

Starting =o&ition Start *ith th" (ar a(out an inch a*ay #rom your &hin& *ith your han%&

p'ac"% 7u&t out&i%" your '"g&. ,our (ac) &hou'% (" natura''y arch"% *ith your )n""& ("nt

an% (utt %o*n. 

Mo$"m"nt C'"nching th" (ar *ith your o$"rhan% grip an% )""ping your (ac) &traight

t"n&" your (o%y an% &tan% up *ith th" (ar. K""p th" (ar c'o&" to your (o%y throughout th"

"+"rci&". Many tim"& you *i'' "$"n #in% your&"'# &craping your &hin& on th" (ar *h"n

%oing th" "+"rci&" corr"ct'y. 4nc" you ha$" r"ach"% th" top &'o*'y 'o*"r th" (ar (ac)

%o*n into th" &tarting po&ition.

!rain"r& !ip D"a%'i#t& ta)" a 'ot out o# you. !h"y ar" on" o# th" mo&t %i##icu't "+"rci&"&

"&p"cia''y *h"n %oing h"a$y *"ight. So (" &ur" to g"t a goo% amount o# r"&t in ("t*""n

&"t& "$"n i# that m"an& ta)ing a 2-3 minut" r"&t p"rio%.

Hanging Side O0liue Raises

Starting <ang #rom a (ar u&ing a n"utra' grip. Brac" your a(&.

Mo$"m"nt B"n% your )n""& cur' your hip& (ac) an% rai&" your )n""& up to on" &i%".

Dont u&" mom"ntum. o &'o* an% contro''"% (oth *ay&. R"p"at on th" oppo&it" &i%".

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Bo9 ;umps

1. Stan% in #ront o# a (o+ that i& 12-2 inch"& high. Engaging your cor" 7ump an% 'an% on

top o# th" (o+ *ith your )n""& ("nt a''o*ing your mu&c'"& to a(&or( th" #orc".

2. St"p %o*n o## th" (o+ an% r"p"at. ra%ua''y incr"a&" th" (o+ h"ight accor%ing to *hat i&

com#orta('" #or you.

<lan$s-Side <lan$s

='an)& ='ac" your "'(o*& on th" #'oor *ith han%& going &traight#or*ar%. ='ac" your #""t on

th" #'oor a& though you *"r" to p"r#orm a pu&h-up. K""p your (ac) &traight an% ho'%

your&"'# up in th" p'an) po&ition (y )""ping your cor" tight. ,ou *i'' ho'% thi& po&ition #or

th" a''ott"% amount o# tim"5

Si%" ='an)& ='ac" your '"#t #or"arm on th" groun% an% p'ac" your right arm &traight a(o$"you pointing to*ar%& th" &)y. ='ac" your '"#t #oot on th" groun% &o that you ar" r"&ting on

th" &i%" o# your #oot th"n p'ac" your right #oot on top o# your '"#t. K""ping your (ac)

&traight &Hu""G" your cor" an% o('iHu"& to ho'% your&"'# up #or th" a''ott"% amount o#

tim". 4nc" you ha$" #ini&h"% th" #ir&t &i%" you *i'' comp'"t" th" &am" amount o# tim" on

th" oth"r &i%"5

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=ountain Clim0ers

Starting =o&ition Start in a pu&h-up po&ition *ith your cor" tight an% (ac) &traight.

Mo$"m"nt Fir" on" '"g #or*ar% to*ar%& your ch"&t )""ping th" )n"" 'o* to th" groun%

an% your (ac) &traight. 4nc" you ha$" r"ach"% th" ch"&t ar"a *ith th" #ir&t '"g r"turn to

th" &tarting po&ition an% p"r#orm th" &am" routin" *ith th" n"+t '"g. ,ou *i'' continu" thi&

a't"rnating #a&hion #or th" a''ott"% num("r o# r"p"tition&.

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Ben#h <ress:

Starting =o&ition K""ping your (ac) #'at on th" ("nch p'ac" your han%& a 'itt'" *i%"r than

&hou'%"r *i%th apart :or *h"r"$"r #""'& mo&t com#orta('";. !h" *i%"r you go th" har%"r it

i& on your ch"&t *hi'" th" c'o&"r your grip th" mor" &train it put& on your tric"p&. <o'% th"

(ar o$"r your ch"&t *ith your arm& &traight.

Mo$"m"nt S'o*'y 'o*"r th" (ar %o*n to your ch"&t. !h"n pu&h th" (ar (ac) up to th"&tarting po&ition.

De#line <ushup

1. K""p th" a(& (rac"% an% (o%y in a &traight 'in" #rom to"& :)n""&; to &hou'%"r&. ='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.

2. 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. K""p your (o%y in a &traight 'in" at a''

tim"&.

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DB >n#line <ress

1. Li" on a ("nch *ith th" (ac)r"&t inc'in"% at -60 %"gr""&. <o'% th" %um(("''& a(o$"

your ch"&t *ith your pa'm& turn"% to*ar% your #""t.

2. Lo*"r th" %um(("''& to ch"&t '"$"'. =r"&& th" %um(("''& &traight up a(o$" th" ch"&t

Clapping <ushups

1. Starting =o&ition "t in a pu&h-up po&ition *ith your han%& a(out &hou'%"r *i%th apart

or a 'itt'" *i%"r than &hou'%"r *i%th. K""p your cor" tight an% your (ac) &traight.

2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n to th" #'oor )""ping your cor" tight an% (ac)

&traight. 4nc" you ha$" r"ach"% 2- inch"& o## th" #'oor "+p'o%" up*ar%& c'apping your

han%& tog"th"r at th" top. Lan% &o#t'y an% r"p"at.

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DB Flat <ress

1. Li" on a ("nch *ith th" (ac)r"&t #'at. <o'% th" %um(("''& a(o$" your ch"&t *ith your

pa'm& turn"% to*ar% your #""t.

2. Lo*"r th" %um(("''& to ch"&t '"$"'. =r"&& th" %um(("''& &traight up a(o$" th" ch"&t

Side <lan$ Rea#h Through

Start in th" &i%" p'an) po&ition *ith your cor" tight an% (ac) &traight.

&ing your cor" to t*i&t r"ach your han% through th" p'an) gap unti' you cannot go any

#urth"r. R"turn to th" &tarting po&ition an% r"p"at. B" &ur" to )""p your cor" tight

throughout.

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Close Grip <ush)5ps

1. Starting =o&ition "t in a pu&h-up po&ition *ith your han%& #orming a %iamon% ("'o*

your ch"&t. K""p your cor" tight an% your (ac) &traight.

2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n to th" #'oor )""ping your cor" tight an% (ac)

&traight. 4nc" you ha$" r"ach"% 2- inch"& o## th" #'oor pau&" #or a &"con% th"n pu&hyour&"'# (ac) up into th" &tarting po&ition.

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Ro#$ing <lan$s

"t in th" p'an) po&ition *ith your #or"arm& on th" #'oor #acing #or*ar% cor" tight an%

(ac) &traight.

&ing your cor" pu&h your&"'# #or*ar% ("n%ing at th" "'(o*& *hi'" )""ping your (o%y in

a &traight 'in". 4nc" you r"ach out a& #ar a& you can go r"turn to th" &tarting po&ition an%r"p"at.

*eg Raise to Hip 5ps

Starting =o&ition Start *ith your han%& %o*n (y your &i%" an% '"g& &traight out in #ront o#

you o## o# th" groun%.

Mo$"m"nt Fir" your '"g& up*ar% )""ping th"m &traight throughout. 4nc" your '"g& ha$"r"ach th" top you *i'' th"n thru&t your #""t to*ar%& th" &)y a& high a& you can. 4nc" you

ha$" r"ach"% your high"&t point &'o*'y r"turn to th" &tarting po&ition an% r"p"at.

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Bent O"er Ro

!arg"t !rap& Lat& Bac) o# &hou'%"r& (ic"p&

 

1. Starting =o&ition Stan%ing *ith your #""t &hou'%"r *i%th apart an% a &'ight )n"" ("n%

grip th" (ar a 'itt'" #urth"r than &hou'%"r *i%th apart. B" &ur" to )""p your cor" tight an%

(ac) &traight. 

2. Mo$"m"nt /ith th" (ar in th" &tarting po&ition pu'' th" (ar to*ar%& you unti' it ha&

r"ach"% th" upp"r tor&o ar"a. =au&" *h"n you r"ach th" top &Hu""Ging your &hou'%"r

('a%"& tog"th"r an% th"n &'o*'y 'o*"r th" (ar (ac) to th" &tarting po&ition. B" &ur" to

)""p your cor" tight throughout.

!rain"r& !ip Do not '"t your (ac) arch5 E&p"cia''y *h"n th" *"ight g"t& h"a$i"r it can ("

"a&y to 7u&t '"t th" *"ight #a'' an% your (ac) arch. B" &ur" to )""p you cor" tight an% your

(ac) &traight throughout th" "+"rci&".

<ull)5ps

!arg"t Cor" 'at& (ic"p& r"ar &hou'%"r& :Fu'' Bo%y;

1. Starting =o&ition rip th" (ar *ith your pa'm& #acing #or*ar% *ith your han%& &'ight'y

 *i%"r than &hou'%"r *i%th apart. <ang *ith your arm& #u''y "+t"n%"% an% your cor" tight.

2. Mo$"m"nt =u'' your&"'# up unti' your chin ha& gon" pa&t th" (ar th"n &'o*'y 'o*"r

your&"'# (ac) %o*n to th" &tarting po&ition.

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DB Ro

Starting R"&t th" '"#t han% an% '"#t )n"" on a #'at ("nch '"an o$"r an% )""p th" (ac) #'at.

<o'% th" %um(("'' in th" right han% in #u'' "+t"n&ion an% &'o*'y ro* it up to th" 'o*"r

a(%om"n.

Mo$"m"nt K""p th" 'o* (ac) t"n&"% in a n"utra' po&ition an% th" "'(o* tight to th" &i%".Do N4! roun% your 'o*"r (ac)

DB Bent O"er Ro:

Starting =u&h your hip& (ac). K""p your )n""& ("nt an% (ac) #'at an% a(& (rac"%. <o'%

%um(("''& in "ach han%. SHu""G" th" mu&c'"& ("t*""n your &hou'%"r ('a%"& an% ro* th"

%um(("''& up.

Mo$"m"nt K""p th" 'o* (ac) t"n&"% in a n"utra' po&ition an% (rac" your a(& har%. Do

N4! roun% your 'o*"r (ac).

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Suat ;umps

1. Starting =o&ition Start (y &tan%ing *ith your #""t 7u&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 7ump. SHuat %o*n a& though you

 *"r" p"r#orming a (o%y*"ight &Huat.

2. Mo$"m"nt /h"n you r"ach th" (ottom o# your &Huat %ri$" your #""t into th" groun%"+p'o%ing into a $"rtica' 7ump. /h"n coming %o*n (" &ur" an% 'an% &o#t'y th" r"p"at.

De#line 'eighted Raise

 

1. Starting =o&ition Start *ith th" *"ight ("hin% your h"a% *hi'" &itting on a %"c'in"

("nch.

2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n unti' you #""' your a(& ar" #u'' "+t"n%"%. 4nc"

you ha$" r"ach th" (ottom pau&" th" &'o*'y &it (ac) up. !hat i& on" r"p"tition.

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Burpees

!rain"r& !ip !h"r" ar" many %i##"r"nt (urp"" $ariation "+"rci&"&. For ("ginn"r& you can

omit th" pu&h-up %on" in pictur"& an% an% in&t"a% 7u&t p"r#orm th" &Huat to 7ump

(ac) to 7ump #or*ar% to &Huat up. For mor" a%$anc"% $ariation& you can a%% in pu&h-up&

a& *" %i% in th" pictur"& an% can a'&o a%% in a &Huat 7ump at th" "n% o# th" mo$"m"nt.

Suat Hold

SHuat %o*n unti' your )n""& r"ach a 90 %"gr"" ang'". <o'% that po&ition *ith your arm& out

in #ront #or th" a''ott"% amount o# tim".

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+ettle0ell or Dum00ell Sing

 1. Starting Mo$"m"nt Start *ith your &tanc" a 'itt'" *i%"r than &hou'%"r *i%th apart *ith

your to"& point"% &'ight'y out*ar%&.

2. Mo$"m"nt SHuat %o*n *ith your (ac) comp'"t"'y &traight %ropping th" %um(("''

("t*""n your '"g&. /h"n you ha$" r"ach"% th" (ottom on your &Huat you *i'' &'ight'y

pu&h your #or"arm& again&t your groin ar"a to g"t mom"ntum to &*ing th" %um(("'' (ac)

up. ,ou *i'' th"n &Huat (ac) up *hi'" th" %um(("'' &*ing& up in a #'ui% motion *ith th"

&Huat. !hi& i& a continua' mo$"m"nt &o onc" you ha$" &too% (ac) up an% th" %um(("'' ha&

r"ach"% a(out ch"&t h"ight you *i'' r"p"at th" mo$"m"nt again.

 

!rain"r& !ip Start out u&ing a com#orta('" *"ight "&p"cia''y i# you ha$" n"$"r %on" thi&

mo$"m"nt ("#or". K"tt'"("''& *or) ("&t #or thi& mo$"m"nt.

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Spiderman <ush)5ps

1. Starting =o&ition Start in a pu&h-up po&ition *ith your cor" tight an% (ac) &traight.

2. A& you 'o*"r your&"'# %o*n to p"r#orm a pu&h-up you *i'' (ring on" '"g up :)""ping it

c'o&" to th" groun%; to th" "'(o* on that &am" &i%". 4n" th" *ay (ac) up your '"g *i''

r"turn to th" &tarting po&ition. 4n th" n"+t r"p"tition you *i'' u&" th" oppo&it" '"g :th" '"gyou %i%n8t u&" on th" #ir&t r"p;. ,ou *i'' continu" in thi& a't"rnating #a&hion #or th" %uration

o# th" tim".

>#e S$aters

1. Starting in an ath'"tic po&ition *ith your )n""& ("nt an% cor" tight you *i'' 7ump

'at"ra''y to on" &i%" 'an%ing on on'y your out&i%" #oot.

2. 4nc" you ha$" 'an%"% &a#"'y you *i'' 7ump (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

 7umping at a com#orta('" %i&tanc". A& you g"t &trong"r you can *or) on 7umping #urth"r

an% #urth"r.

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Tu#$ ;ump

1. Starting =o&ition Start (y &tan%ing *ith your #""t 7u&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 7ump. SHuat %o*n a& though

you *"r" p"r#orming a (o%y*"ight &Huat.

 

2. Mo$"m"nt /h"n you r"ach th" (ottom o# your &Huat %ri$" your #""t into th" groun%"+p'o%ing into a $"rtica' 7ump. 4nc" in th" air (ring your )n""& up to your ch"&t. /h"n

coming %o*n (" &ur" an% 'an% &o#t'y. 4nc" you ha$" 'an%"% you *i'' r"p"at th" a''ott"%

num("r o# r"p"tition&.

!rain"r& !ip !hi& i& an a%$anc"% &Huat 7ump that you mu&t (ui'% up to %oing. Ma)" &ur"

you ar" com#orta('" %oing a &Huat 7ump ("#or" p"r#orming a tuc) 7ump. !hroughout th"

program i# you *ant to r"p'ac" &Huat 7ump& *ith tuc) 7ump& you may.

Single *eg Side Hops

Start on your '"#t '"g *ith your right )n"" ("nt (ac) at a 90 %"gr"" ang'". K""p your cor"

tight.

 ?ump &i%" to &i%" o$"r an imaginary 'in" going a& Huic)'y a& po&&i('". A& &oon a& your #oot

hit& th" groun% you &hou'% (" 7umping (ac) th" oth"r *ay. 4nc" you comp'"t" a'' r"p& on

on" &i%" &*itch '"g& an% r"p"at.

Dou0le 5nders

See ?ideo))))))))@ C*>C+ HERE TO ?>E' 

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