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2010 Chad Waterbury LLC
Notice
The information in this book is meant to supplement, not replace, proper exercise training. All forms
of exercise pose some inherent risks. The author advises readers to take full responsibility for their
safety and know their limits. Before practicing the exercises in this book, be sure that your equipment
is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and
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exercise routine or treatment or dietary regimen that may have been prescribed by your doctor. As
with all exercise and dietary programs, you should get your doctors approval before beginning.
2010 by Chad Waterbury LLC
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, include photocopying, recording, or any other information storage
and retrieval system, without the written permission of the author.
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This manual contains my most effective body transformation program to date. I have hundreds of
published articles, two books, and a DVD, but Ive never outlined what youre about to see here. This
is not a book for entertainment purposes, its a program thats based on real-world science and over
14 years of experience. All of the secrets that celebrities and professional athletes pay me tens of
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Whether youre male or female, transforming your body in record time depends on three key
factors. First, you must follow a diet that will burn fat. Second, you must train in a way that stimulates
your body to increase its metabolism long after you leave the gym. Third, you must know what
movitates you to get in the best shape of your life and never lose site of it.
Youre fed up with your lack of progress and you paid for this program with your hard-earned
money. So its my job to give you the best program of your life - my reputation depends on it. This
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SD\VRPHRQHZKRNQRZVDOLWWOHDERXWWQHVVWRZULWHDERRNSXWDPDUNHWLQJSODQLQSODFHDQGWKHQ
slap some pics of attractive models on the cover that didnt use the progarm in question to get the
body theyre selling.
Not in my world.
That guy you see on the cover of this book? Hes a client of mine and this was his transformation
on the Body of F.I.R.E. program. Sure, he got a tan, shaved, and lost his shoes, but the rest speaks
for itself. The female on the cover is also a client of mine.
I hope youre inspired to do the same!
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Full body: My entire training system is based on training your entire body every time you suit
up for a workout. Theres a positive correlation between the number of muscles you work, and
the changes it has on your body. The measure that exercise physiologists use to determine how
demanding an exercise or workout is on your body is called the metabolic cost. Basically speaking,
when you work a lot of muscles at once, and when you do it with a high intensity, it creates a large
demand on your metabolism.
Working your entire body in a training session provides a strong stimulus to change your body.
From a practical standpoint, full body workouts make perfect sense. Why split up your workouts and
only train a fraction of your body when you could train everything in the same amount of time? From a
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The Body of F.I.R.E. workouts are fun and challenging because youre constantly moving between
different exercises. Research shows that high intensity circuits (when you alternate between
antagonist exercises instead of performing straight sets of each exercise) boost the amount of
calories and fat youll burn during and after your workouts.(1,2)
Intense: A workout must be challenging to ramp up the metabolic cost. The simplest way to do
it is by performing all exercises as fast as possible. In the early 1990s slow tempo training gained
traction because people thought it was safer, and it allowed people to really feel their muscles burn.
Neither is true. Athletes have the best bodies because they never train slowly. They need speed and
performance. Research shows that exercising fast will burn more calories.(3) You only have to look
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100-meter sprinters, and running backs - to know this is true. Since many of the exercises in this
program dont require weights or machines, you can move quickly without fearing injury. Always move
as fast as you can with perfect form but QHYHUVDFULFHIRUPIRUVSHHG
Resistance Exercise: Full-body workouts with fast lifts must be accompanied by some form of
additional resistance to make you stronger. In many cases, using your own body weight for resistance
is ideal. However, some of the workouts require you to use dumbbells or kettlebells to get results
even faster. The weight you use doesnt have to be heavy. Thats great for males who want more
strength, but females can lift lighter weights and get the curves they want without adding bulk. If your
primary goal is fat loss you might think that building strength is unnecessary. Heck, you might even
think its conterproductive. There are two primary reasons why its important to get stronger when
your goal is to get leaner.
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should be to ramp up the metabolic cost of each exercise which, in turn, boosts the metabolic cost
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fat youll burn. Second, boosting strength carries over into your lighter, metabolic workouts because
the stronger you are, the faster youll be able to lift the weights. Research shows that boosting your
strength will improve your sprint time.(4) Being able to move faster allows you to burn more calories
during and after your workouts.
So in pursuit of building better athletes, I also found a way to quickly build better bodies. It comes
from Full body, Intense, Resistance Exercise - F.I.R.E!
Reps, Schedule and Progression

A key component of this system is its user-friendly style, especially with reps. Are you ready for this?
It doesnt matter how many reps you do with each set. Whats important is that you start with the right
load and from there youll do as many reps as you can with perfect form. Youll never miss a rep in
a set because theres not a target to begin with. Just push yourself as far as you can, then move on
to the next exercise. When the starting weight is correct your reps will invariably fall into place. (Your
reps will almost always drop with each subsequent set and this is part of the plan.) Remember that
AMAP = as many reps as possible.
The Body of F.I.R.E. program is based on four workouts per week. Ideally, youll do Workout 1
on Monday, Workout 2 on Tuesday, Workout 3 on Thursday, and Workout 4 on Saturday. Of course,
which day you start doesnt matter. Just stick to the schedule as closely as possible. If three workouts
per week is all you have time for, put Workout 2 directly after Workout 1 on Monday. This isnt optimal
since the more often you train, even if the weekly volume is the same, the faster youll change your
body (research supports this). I understand that not all of us can make it to the gym four times per
week, so thats your next best. But given the fact that each workout requires minimal equipment,
sticking to the ideal schedule shouldnt be a problem.
The progression plan in this program is especially important. Each week the training program
will systematically progress so youre constantly challenging your body to change. Doing the same
workout week after week will not give you results. Therefore, each week youll add more reps to an
exercise or more sets or rest less between each set. The progressions are discussed in detail later
on.
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but the workouts will be intensely effective due to the full body workouts paired with short rest periods.
If theyre not intense, you didnt lift fast enough, or you miscalculated the weight (ie, it wasnt heavy
enough). If youre ever pressed for time and cant complete an entire workout its best to perform
the cardio strength portion of the workout for that day. Research by Tabata shows that you can get
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cardio strength exercises youre burning fat and building strength at the same time so its your best
option when time is limited. Of course, its not optimal to train for only eight minutes, but you already
knew that.
Perform all workouts without shoes (preferable), or wear Vibram Five Finger shoes. If you must
wear regular shoes, wear shoes that dont have a lot of support (wrestling shoes, Nike Free shoes,
etc). Its important to strengthen the muscles around your ankles to keep your knees, hips and low
back healthy.
Getting Started
The following pages contain the workouts, explanations of each workout, and training logs. I outline
two different versions of the workouts since people generally prefer one over the other. Just print
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1. Take some pictures of yourself: wearing only a pair of shorts (males), or a pair of shorts and a
sports bra or bikini (females), have your picture taken from the front, side, and back. Pictures dont lie.
As your body changes over time its sometimes easy to forget how you used to look. These pictures
will serve as a reminder, and they can be good motivation to eat right (if you place the pics on your
refrigerator).
2. Measure your waist (or hips): QGDFORWKWDSHDQGPHDVXUH\RXUZDLVWGLUHFWO\DFURVV\RXU

QDYHO,XVHWKH0\R7DSHE\$FFXWQHVVIRUP\FOLHQWV<RXUZDLVWPHDVXUHPHQWLVWKHRQO\RQHWKDW
really matters, unless you store absolutely no fat there (in that case, measure your hips). If your waist
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3. Weigh yourself: the scale isnt an ideal measure of progress, but if you have a substantial amount
of fat to lose, the scale will go down so its a good idea to monitor your weight every two weeks on the
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anything.
With that information in hand youll be able to point and laugh hysterically at your former self in 12
weeks. Thats it for the general overview. Therell be many surprises throughout this transformation
(like a Bonus Training section at the end). Ill outline my latest tricks to burn fat and build athleticism
faster than you imagined. But I dont want to get ahead of myself, so lets get started at the beginning.
Everything you need to know is contained within the following pages. Be sure to carefully read
the explanation of each workout because I give many tips for substituting exercises, along with much
more pertinent information to keep you on track.
Conclusion
So there are three essential training elements for transforming your body. First, do full body workouts.
Second, make your cardio training intense by performing all your exercises as fast as possible. Third,
adhere to an effective progression plan so youre consistently doing more work over time.
Are you ready? Lets do it!
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Prep/Mobility Exercises (before each workout)

At the beginning of each workout youll jump rope and then do a few mobility exercises. Im going to
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If youre currently doing other mobility exercises before your workouts such as foaming rolling or
corrective exercises just add them to the following three.
Rope Jumping
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([SODQDWLRQ you can perform the rope jumping while hopping with both feet together, or by skipping
one leg at a time. To determine the correct rope length, stand on the center of the rope with your feet
together. The handles should reach the front of your shoulders (under arm area).
:K\\RXQHHGLW puts your body into fat-burning mode and prepares your muscles and joints for the
workout.
Golf ball foot roll
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pain, start with a tennis ball. Then
progress to a golf ball over time.
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'HVFULSWLRQ place a golf ball under your right foot and roll the golf ball forward and backward while
applying as much pressure as you can tolerate. Repeat with the left foot.
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feet and improves ankle mobility.
Cat/camel
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of motion with this exercise. Keep
the motion within your comfort zone.
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'HVFULSWLRQ start on all fours and round your back by pushing your spine upward (cat); then, arch
your back by pushing your stomach toward the ground (camel).
:K\\RXQHHGLW frees up your spine and improves nerve transmission to your muscles to increase
strength.
Wall squat
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as you squat down.
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'HVFULSWLRQ stand with a wide stance, your toes angled out slightly, with your nose and toes 2-3
from a wall. Your arms are in front, between your legs. Push your hips back and squat down as far as
possible while your shoulders slide down the wall. Over time you should be able to squat until your
hips drop below your knees.
:K\\RXQHHGLW it will perfect your squat and deadlift form while freeing up your hips and spine.
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Stretches (after each workout)

At the end of each workout perform the following stretches. Hold each position at the end range of
motion for 20 seconds.
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You should feel it here
'HVFULSWLRQ drop down on your right knee with your left leg up. Elevate your right foot on a small box,
or a few pillows. Push your hips forward while pulling your chest back. Hold the end position for 20
seconds. Repeat with the left knee down.
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glutes to contract with more force.
Calf (soleus) stretch
'HVFULSWLRQ stand facing a wall with 70% of your weight on your front (right) leg. The toes of your right
foot should be a few inches from the wall. Push your knee forward and stop just before your right heel
lifts up. Hold that position for 20 seconds. Repeat with left leg forward.
:K\\RXQHHGLW a tight soleus (the deep calf muscle) will restrict your range of motion with lower
body exercises. When the soleus is too tight your heels elevate as you squat down.
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Chest stretch
'HVFULSWLRQ Hold a stretch band or a rope overhead with your hands very wide. While keeping your
arms straight and locked, pull them down and behind until your arms are parallel to the ground. Hold
that position for 20 seconds.
:K\\RXQHHGLW almost every has tight chest muscles. By freeing them up youll increase shoulder
mobility, and this will allow you to push overhead with perfect form, and itll improve posture.
Thoracic spine (T-spine) stretch
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before lifting your arms overhead.
'HVFULSWLRQ stand with your feet shoulder width. Squeeze your glutes and abs to lock your hips in
place, then lift your arms up and behind your head while keeping your elbows locked. Hold the end
position for 20 seconds.
:K\\RXQHHGLW freeing up your thoracic spine will improve shoulder health and itll help you perform
squats and overhead lifts with proper form.
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Jump rope 3 min.
Golf ball foot roll 30s
Cat/camel 10 reps
Wall squat 10 reps
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Jumping jack
Mountain climber
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more times (5 cycles total)
No rest
10 reps
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ab`S\UbV(start with a 10RM and continue with that weight for all sets)
One-arm shoulder press
Split squat
One-arm row
Rest
30s
AMAP each side
Rest
30s
AMAP each side
Rest
30s
AMAP each side
Plank
Hold 30s
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Combo 1
Rest 60s
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(2 sets total)
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Rest 30s
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(6 circuits total)
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you need it. After jumping rope perform the three mobility drills. Do the cat/camel and wall squat with
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with each leg). Jump back to your feet and do another 10 jumping jacks followed by 10 more mounWDLQFOLPEHUV<RXOOUHSHDWWKHMXPSLQJMDFNPRXQWDLQFOLPEHUFRPERIRUYHWRWDOF\FOHV,WVLPSRUWDQWWRGRHDFKH[HUFLVHDVIDVWDVSRVVLEOH:KHQWKDWVQLVKHGPRYHRQWRWKHVWUHQJWKH[HUFLVHV
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7KHUVWWKUHHH[HUFLVHVURZVKRXOGHUSUHVVVSOLWVTXDWDOOUHTXLUHZHLJKW7KHSLFVVKRZDNHWWOHbell but a dumbbell works just as well. Youll start each exercise with a weight you can lift around 10
times - a weight you can lift 11 or 12 works but dont go any heavier than a 10 repetition maximum (10
50'RQWEHIUXVWUDWHGLI\RXPLVVWKHFRUUHFWZHLJKWIRUWKHUVWZRUNRXW\RXOOVWLOOJHWUHVXOWV,Pportantly, youll use that same weight for all subsequent sets. In other words, your reps will decrease
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perform the same number of reps with the opposite limb, even if you could do more. Its imperative
that your body develops in balance. For the split squat you can hold a weight on one side if your legs
are weak, or you can hold a weight in both hands if your legs are strong.
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the correct weight. Then, rest 30 seconds and perform the one-arm shoulder press, again you should
get 10 reps with each arm. Rest 30 seconds and do the split squat for around 10 reps with each leg.
Rest 30 seconds and hold the plank position for 30 seconds. Finally, rest 30 seconds and repeat the
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DQGHYHQIHZHUWKHWKLUGIRXUWKIWKDQGVL[WKWLPH$IWHUQLVKLQJVL[FLUFXLWVPRYHRQWRWKHFDUGLR
strength exercise.
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The cardio strength section is comprised of a combo exercise. For this workout youll combine a powHUFOHDQZLWKDSXVKSUHVV6LQFH\RXOOSHUIRUPUHSVLQDURZWKHZHLJKWPXVWEHOLJKW,QIDFWLWV
better to err on the lighter side with this exercise so you can lift with plenty of speed - thats important
for burning fat. The pics show dumbbells but kettlebells work great, too. You can even use a barbell
for this exercise if you prefer. Again, its imperative that you lift with maximum speed and perfect form.
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the workout with stretches.
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deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the
chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is
a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your
arms overhead. If you dont, your back will arch too much. All of the stretches can certainly be held for
longer than 20 seconds, but that time is the minimum.
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Jump rope 3 min.
Cat/camel 10 reps
Wall squat 10 reps
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Split jack
Squat thrust
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more times (5 total cycles)
No rest
10 reps
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For the following wideout drop/push-up pairing youll start with 10 reps of each and work your way down to one
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Push-up
Wideout drop
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No rest
10-1 reps
10-1 reps
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Sprint at top speed for 30s, then walk for 30s. Repeat the sprint/walk cycle twice more (3 total) for a
total of 3 minutes worth of work.
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nine wideout drops followed immediately by nine push-ups. Continue with this cycle and keep dropping one rep of each exercise. So by the tenth cycle youll do one wideout drop and one push-up.
If the wideout drop is too intense, do a body weight squat instead (stand with your feet wide, arms
across chest, and squat up and down - this is shown in the exercise guide). If a regular push-up is too
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push-up but then youll need to switch to the knees-down version as you fatigue. What matters is that
you complete all the prescribed reps, regardless of which version you use. If youre very strong, you
can do the push-ups with your feet elevated.
This combination is intense. Ideally, you wont rest between exercises but many of you will need to
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Start by sprinting at top speed for 30 seconds, then walk for 30 seconds. Do that sprint/walk cycle
three times. Its best to perform the sprints outside or on a track, but you can do it on a treadmill if its
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on an exercise bike (although its not recommended). If you use an exercise bike, pedal as hard/fast
as you can for 30 seconds with resistance, then lower the resistance and pedal slowly for 30 seconds. Perform three cycles.
Three minutes of interval training might not seem like much, but youll be doing a lot of work before
you get to this point so youll be fatigued. Plus, overweight people shouldnt spend a lot of time runQLQJDWUVWVLQFHWKHLUMRLQWVFDQWVXSSRUWLW2YHUWKHFRXUVHRIWKLVSURJUDP\RXOOEHDGGLQJPRUH
time to this part of the workout.
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Jump rope 3 min.
Cat/camel 10 reps
Wall squat 10 reps
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Jumping jack
Mountain climber
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No rest
10 reps
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ab`S\UbV(start with a 10RM for weight exercises and continue with that weight for all sets)
Upright row with
external rotation
Romanian deadlift
Plank triceps extension

Rest
30s
AMAP
Side plank
Rest
30s
AMAP
Rest 30s
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(6 total)
Rest
30s
AMAP
Hold 30s each side
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Combo 2
Rest 60s
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(2 sets total)
20 reps (the entire sequence is one rep)
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with each leg). Jump back to your feet and do another 10 jumping jacks followed by 10 more mounWDLQFOLPEHUV<RXOOUHSHDWWKHMXPSLQJMDFNPRXQWDLQFOLPEHUFRPERIRUYHWRWDOF\FOHV,WVLPSRUWDQWWRGRHDFKH[HUFLVHDVIDVWDVSRVVLEOH:KHQWKDWVQLVKHGPRYHRQWRWKHVWUHQJWKH[HUFLVHV
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This circuit consists of two exercises (upright row with external rotation and Romanian deadlift) that
require weight; the other two exercises (plank triceps extension and side plank) are body weight
exercises. For the upright row with external rotation and Romanian deadlift, start with a weight that
you can lift around 10 times - a weight you can lift 11 or 12 works but dont go any heavier than a 10
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youll still get results. Importantly, youll use that same weight for all subsequent sets. In other words,
your reps will decrease each time you repeat the exercise because of fatigue.
Start with 10 reps of the upright row with external rotation, rest for 30 seconds, then do the plank
triceps extension for 10 reps. The cool thing about the plank triceps extension is that you can easily
modify the exercise based on your strength. If youre weak youll place your elbows further forward; if
youre stronger youll place the elbows lower (closer to your abs). With a little luck youll get the elbow
SRVLWLRQULJKWZLWKWKHUVWVHW)RUHDFKVXEVHTXHQWVHW\RXOONHHS\RXUDUPVHOERZVLQWKDWVDPH
position. After the plank triceps extension, rest for 30 seconds, then do 10 reps with the Romanian
deadlift. Next, rest 30 seconds and hold the side plank position for 30 seconds on each side (you
ZRQWUHVWEHWZHHQVLGHV)LQDOO\UHVWVHFRQGVDQGUHSHDWWKHHQWLUHFLUFXLWYHPRUHWLPHVVL[
cycles total). Remember that each time you repeat the circuit youll probably get less than 10 reps.
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The cardio strength section is comprised of a combo exercise. For this workout youll combine a squat
thrust, power clean, and push press. Since youll perform 20 reps in a row, the weight must be light.
In fact, its better to err on the lighter side with this exercise so you can lift with plenty of speed - thats
LPSRUWDQWIRUEXUQLQJIDW7KHSLFVVKRZGXPEEHOOVEXWNHWWOHEHOOVZLOOZRUNWRR2QFH\RXQLVK
reps, rest for one minute and repeat another set of 20 reps. Finish the workout with stretches.
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Jump rope 3 min.
Cat/camel 10 reps
Wall squat 10 reps
QO`RW]7
Split jack
Squat thrust
1RUHVWUHSHDWF\FOH
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No rest
20 reps
10 reps
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For the following wideout drop/push-up pairing youll start with one rep of each and work your way up to 10
UHSVRIHDFKVHWVRIUHSV
Push-up
Wideout drop
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No rest
1-10 reps
1-10 reps
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total of 3 minutes worth of work.
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Start with 20 split jacks (each time you clap your hands in front is one rep), then immediately do 10
squat thrusts. Next, do another 20 split jacks followed by 10 more squat thrusts. Youll repeat the split
jack/squat thrust combo for four total cycles. Its important to do each exercise as fast as possible.
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do two wideout drops followed immediately by two push-ups. Continue with this cycle and keep adding one rep of each exercise. So by the tenth cycle youll do 10 wideout drops and 10 push-ups.
If the wideout drop is too intense, do a body weight squat instead (stand with your feet wide, arms
DFURVVFKHVWDQGVTXDWXSDQGGRZQ,IDUHJXODUSXVKXSLVWRRGLIFXOWSHUIRUPLWZLWK\RXUNQHHV
RQWKHJURXQG<RXPLJKWQGWKDW\RXFDQVWDUWZLWKWKHUHJXODUSXVKXSEXWWKHQ\RXOOQHHGWR
switch to the knees-down version as you fatigue. What matters is that you complete all the prescribed
reps, regardless of which version you use. If youre very strong, you can do the push-ups with your
feet elevated.
This combination is intense. Ideally, you wont rest between exercises but many of you will need to
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1O`RW]WW
6WDUWE\VSULQWLQJDWWRSVSHHGIRUVHFRQGVWKHQZDONIRUVHFRQGV'RWKDWVSULQWZDONF\FOH
three times. Its best to perform the sprints outside or on a track, but you can do it on a treadmill if its
DV\RXFDQIRUVHFRQGVZLWKUHVLVWDQFHWKHQORZHUWKHUHVLVWDQFHDQGSHGDOVORZO\IRUVHFonds. Perform three cycles.
Three minutes of interval training might not seem like much, but youll be doing a lot of work before
you get to this point so youll be fatigued. Plus, overweight people shouldnt spend a lot of time runQLQJDWUVWVLQFHWKHLUMRLQWVFDQWVXSSRUWLW2YHUWKHFRXUVHRIWKLVSURJUDP\RXOOEHDGGLQJPRUH
time to this part of the workout.
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expect a different result. This is especially true with exercise. People generally do the same boring
workouts and expect that one day theyll wake up with six-pack abs.
My clients never perform the same workout twice. After all, they pay me big money to get results
fast. So in order to deliver those results I design workout plans that constantly challenge them
by increasing the amount of work they do each week. Since phase I is four weeks, youll need a
progression plan for weeks 2-4. The mobility drills and stretches dont require a progression, but the
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Week 2: -XPSURSHIRUWKUHHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
PRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP
Combo 1 for three sets (instead of the two sets you did in week 1).
Week 3: Jump rope for 4 minutes, perform 14 reps of the jumping jack/mountain climber combo; rest
20 seconds between each exercise in the Strength circuit; perform Combo 1 for four sets.
Week 4: -XPSURSHIRUIRXUPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
&RPERIRUYHVHWV
e]`Y]cb ^`]U`SaaW]\
Week 2: -XPSURSHIRUWKUHHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
reps of the squat thrust; perform 11-1 reps of the wideout drop/push-up combo; add one cycle to the
sprint/walk interval training (do it for 4 minutes instead of the 3 minutes you did in week 1).
Week 3: Jump rope for 4 minutes; perform 12 reps of the split jack and 7 reps of the squat thrust;
perform 12-1 reps of the wideout drop/push-up combo; add one cycle to the sprint/walk interval
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Week 4: -XPSURSHIRUIRXUPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
VSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHV
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Week 2: -XPSURSHIRUWKUHHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
Combo 2 for three sets (instead of the two sets you did in week 1).
Week 3: Jump rope for 4 minutes, perform 14 reps of the jumping jack/mountain climber combo; rest
20 seconds between each exercise in the Strength circuit; perform Combo 2 for four sets.
Week 4: -XPSURSHIRUIRXUPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
&RPERIRUYHVHWV
e]`Y]cb"^`]U`SaaW]\
Week 2: -XPSURSHIRUWKUHHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
sprint/walk interval training (do it for 4 minutes instead of the 3 minutes you did in week 1).
Week 3: Jump rope for 4 minutes; perform 22 reps of the split jack and 12 reps of the squat thrust;
perform 1-12 reps of the wideout drop/push-up combo; add one cycle to the sprint/walk interval
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Week 4: -XPSURSHIRUIRXUPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
VSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHV
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The following pages contain the training logs and references for each exercise within the Exercise
Guide for every workout in phase I. Just print them out and take them to the gym, or have them handy
in your home gym. Each circuit is written with numbers and letters. So if you pair two exercises, the
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letters. So the strength circuit is 2A, 2B, 2C, 2D for the four exercises.
Below each workout log is an area for notes. Its a good idea to write the weight you use for each
exercise in this area so youll have that information when you repeat the workout.
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WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack (pg. 34)
1B Mountain climber (pg. 41)
Strength (use 10RM)
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2B One-arm shoulder press (pg. 17)
2C Split squat (pg. 23)
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Cardio Strength
Combo 1 (power clean/push press)
(pg. 30)
Stretches
+LSH[RUVFDOIFKHVW7VSLQHVWUHWFKHV
Time
3 minutes
30 sec. w/each foot
Sets

Sets

Sets
2
Reps
10
10
Reps
10
ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Rest
0
0
0
0
Rest
0
0
Rest
30 sec.
30 sec.
30 sec.
30 sec.
Rest
VHF
Time
20 sec. (each stretch)
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack (pg. 34)
1B Squat thrust (pg. 27)
Cardio Strength
$:LGHRXWGURSSJ
2B Push-up (pg. 12)
Cardio II
Sprint for 30 sec./walk for 30 sec.
Stretches
Time
3 minutes
30 sec. w/each foot
Sets

Sets
10
10
1RWHV
Reps
10
10
Reps
10

Reps

Time
3 minutes
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Mountain climber
Strength (use 10RM)
2A Upright row w/ext rotation (pg. 7)
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2C Romanian deadlift (pg. 22)
2D Side plank (pg. 40)
Cardio Strength
Combo 2 (squat thrust/power clean/
push press) (pg. 30)
Stretches
Time
3 minutes
30 sec. w/each foot
Sets

Sets

Sets
2
Reps
10
10
Reps
10
ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Rest
0
0
0
0
Rest
0
0
Rest
30 sec.
30 sec.
30 sec.
30 sec.
Rest
VHF
Time
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Squat thrust
Cardio Strength
2A Wideout drop
2B Push-up
Cardio II
6SULQWIRUVHFZDONIRUVHF
Stretches
Time
3 minutes
30 sec. w/each foot
Sets
4
4
Sets
10
10
1RWHV
Reps
10
10
Reps
20
10
Reps

Time
3 minutes
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Mountain climber
Strength (use 10RM)
2A One-arm row
2B One-arm shoulder press
2C Split squat
2D Plank
Cardio Strength
Combo 1 (power clean/push press)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
3
Reps
10
10
Reps
12
ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Time
Rest
0
0
0
0
Rest
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Squat thrust
Cardio Strength
2A Wideout drop
2B Push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
11
11
1RWHV
Reps
10
10
Reps
11

Reps

Time
4 minutes
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Mountain climber
Strength (use 10RM)
2A Upright row w/external rotation
2B Plank triceps extension
2C Romanian deadlift
2D Side plank
Cardio Strength
push press)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
3
Reps
10
10
Reps
12
ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Rest
0
0
0
0
Rest
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
Time
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Squat thrust
Cardio Strength
2A Wideout drop
2B Push-up
Cardio II
Stretches
Time
3 minutes
30 sec. w/each foot
Sets
4
4
Sets
11
11
1RWHV
Reps
10
10
Reps
21
11
Reps

Time
4 minutes
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSWbÒW\W\UZ]UeSSY!
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Mountain climber
Strength (use 10RM)
2A One-arm row
2C Split squat
2D Plank
Cardio Strength
Combo 1
Stretches
Time
4 minutes
30 sec. w/each foot
Sets

Sets

Sets
4
Reps
10
10
Reps
14
14 (7 w/each leg)
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Time
Rest
0
0
0
0
Rest
0
0
Rest
20 sec.
20 sec.
20 sec.
20 sec.
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Squat thrust
Cardio Strength
2A Wideout drop
2B Push-up
Cardio II
Stretches
Time
4 minutes
30 sec. w/each foot
Sets

Sets
12
12
1RWHV
Reps
10
10
Reps
12
7
Reps

Time
PLQXWHV
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSWbÒW\W\UZ]UeSSY!
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Mountain climber
Strength (use 10RM)
2D Side plank
Cardio Strength
push press)
Stretches
Time
4 minutes
30 sec. w/each foot
Sets

Sets

Sets
4
Reps
10
10
Reps
14
14 (7 w/each leg)
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Rest
0
0
0
0
Rest
0
0
Rest
20 sec.
20 sec.
20 sec.
20 sec.
Rest
VHF
Time
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Squat thrust
Cardio Strength
2A Wideout drop
2B Push-up
Cardio II
Stretches
Time
4 minutes
30 sec. w/each foot
Sets
4
4
Sets
12
12
1RWHV
Reps
10
10
Reps
22
12
Reps

Time
PLQXWHV
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSWbÒW\W\UZ]UeSSY"
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Mountain climber
Strength (use 10RM)
2A One-arm row
2C Split squat
2D Plank
Cardio Strength
Combo 1
Stretches
Time
PLQXWHV
30 sec. w/each foot
Reps
10
10
Reps

ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Time
Sets

Sets

Sets

Rest
0
0
0
0
Rest
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Squat thrust
Cardio Strength
2A Wideout drop
2B Push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
13
13
Reps
10
10
Reps
13

Reps

Time
PLQXWHV
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSWbÒW\W\UZ]UeSSY"
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Mountain climber
Strength (use 10RM)
2D Side plank
Cardio Strength
Combo 2 (squat thrusr/power clean/
push press)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Reps
10
10
Reps

ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Sets

Sets

Sets

Rest
0
0
0
0
Rest
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
Time
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Squat thrust
Cardio Strength
2A Wideout drop
2B Push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
4
4
Sets
13
13
Reps
10
10
Reps
23
13
Reps

Time
PLQXWHV
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
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Jumping jack
Squat thrust
Mountain climber
No rest
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(5 cycles total)
No rest
UHSVZLWKHDFKOHJ
UHSV
10 reps
ab`S\UbVVWDUWZLWKD50DQGFRQWLQXHZLWKWKDWZHLJKWIRUDOOVHWV
Bent-over row
Front squat
Push press
Rest
30s
Rest
30s
AMAP
AMAP
Rest
30s
AMAP
Single-leg plank
Rest 30s
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(6 circuits total)
Hold 30s (each side)
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Combo 3
Rest 60s
UHSHDWRQFH
(2 sets total)
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rope. Youre going to keep adding time to the rope jumping each week because its an excellent way
to quickly get your body into fat-burning mode. Follow it up with the mobility drills. Then move on to
the Cardio portion of the workout.
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MXPSLQJMDFNVTXDWWKUXVWPRXQWDLQFOLPEHUFRPERIRUYHWRWDOF\FOHV,WVLPSRUWDQWWRGRHDFKH[HUFLVHDVIDVWDVSRVVLEOH:KHQWKDWVQLVKHGPRYHRQWRWKHVWUHQJWKH[HUFLVHV
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In this phase the weight youll use for each exercise will be a little heavier. This is important to chalOHQJH\RXUFDUGLRYDVFXODUV\VWHPHYHQPRUHWKDQWKHUVWSKDVH6WDUWZLWKDZHLJKW\RXFDQOLIW
DURXQGHLJKWWLPHVIRU\RXUUVWVHWDQGFRQWLQXHXVLQJWKDWZHLJKWIRUDOOVHWV<RXOOVWDUWZLWKDEHQW
over row for eight reps, rest for 30 seconds, then do the push press for eight reps, rest 30 seconds,
next do the front squat for eight reps, rest 30 seconds, then hold the single-leg plank for 30 seconds
with each leg up. Two things I want to mention here. First, you can use one or two weights for the
front squat. Most women will use one weight (as shown in the picture), while men while typically need
to use two (as shown in the exercise guide). Second, for the single-leg plank its essential that you
keep your abs tight and not let your hips shift to the side when you lift your leg.
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IHZHUUHSVWKHVHFRQGWLPHDURXQGDQGHYHQIHZHUWKHWKLUGIRXUWKIWKDQGVL[WKWLPH7KLVLVKRZ
LWVVXSSRVHGWREH$IWHUQLVKLQJVL[FLUFXLWVPRYHRQWRWKHFDUGLRVWUHQJWKH[HUFLVH
1O`RW]ab`S\UbV
For this workout youll combine a squat thrust, core row, power clean, and push press. Since youll
SHUIRUPUHSVLQDURZWKHZHLJKWPXVWEHOLJKW7KHSLFVVKRZGXPEEHOOVEXW\RXFRXOGDOVRXVH
NHWWOHEHOOVDOWKRXJKWKHFRUHURZLVDGYDQFHGZLWKNHWWOHEHOOV7KHFRUHURZFDQEHWULFN\DWUVWVRLI
\RXUHQHZWRWKLVH[HUFLVHLWVEHVWWRWU\LWZLWKGXPEEHOOVVLQFHWKH\UHPRUHVWDEOH2QFH\RXQLVK
UHSVUHVWIRURQHPLQXWHDQGUHSHDWDQRWKHUVHWRIUHSV1RZLWVWLPHWRQLVKWKHZRUNRXWZLWK
stretches.
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Split jack
Squat thrust with jump
1RUHVWUHSHDWF\FOH
No rest
10 reps
UHSV
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For the following wideout drop/judo push-up pairing youll start with 10 reps of each and work your way down to
RQHUHSRIHDFKVHWVRIUHSV
Wideout drop
Judo push-up
DUHSZLWKHDFKVHW
No rest
10-1 reps
10-1 reps
QO`RW]77
Sprint at top speed for 30s, then walk for 30s. Repeat the sprint/walk cycle six more times (7 total) for
a total of 7 minutes worth of work.
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6WDUWZLWKVSOLWMDFNVHDFKWLPH\RXFODS\RXUKDQGVLQIURQWLVRQHUHSWKHQLPPHGLDWHO\GRYH
squat thrusts with a jump. Youll quickly realize that adding a jump to the squat thrust makes it much
PRUHFKDOOHQJLQJ%HVXUHWRUHDFK\RXUDUPVRYHUKHDGZKHQ\RXMXPS$IWHUQLVKLQJYHVTXDW
WKUXVWVZLWKDMXPSGRDQRWKHUVSOLWMDFNVIROORZHGE\YHPRUHVTXDWWKUXVWVZLWKDMXPS<RXOO
GRWKLVF\FOHYHWLPHV7KHJRDOLVWRFRPSOHWHDOOYHF\FOHVZLWKRXWUHVWLQJEHWZHHQHDFKH[HUFLVH
EXW\RXPLJKWQHHGDIHZVHFRQGVWRFDWFK\RXUEUHDWKDWUVW:KHQWKRVHYHFLUFXLWVDUHQLVKHG
move on to the cardio strength exercises.
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PRUHDGYDQFHGYHUVLRQRIWKHUHJXODUSXVKXS,I\RXSHUIRUPHGZLWKUVWSKDVHRIWKLVZRUNRXWZLWK
DNQHHVGRZQSXVKXSWKHMXGRSXVKXSZLOOEHWRRGLIFXOW8VHDWUDGLWLRQDOSXVKXSLQWKLVSKDVH
instead. After the judo push-ups, jump back to your feet and do nine wideout drops followed immediately by nine judo push-ups. Continue with this cycle and keep dropping one rep of each exercise. So
by the tenth cycle youll do one wideout drop and one judo push-up.
1O`RW]WW
seven times. Its best to perform the sprints outside or on a track, but you can do it on a treadmill if its
as you can for 30 seconds with resistance, then lower the resistance and pedal slowly for 30 seconds.
Perform seven cycles for a total of seven minutes worth of work. Finish up the workout with stretches.
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Jumping jack
Squat thrust
Mountain climber
No rest
1RUHVWUHSHDW
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(5 cycles total)
No rest
UHSVZLWKHDFKOHJ
UHSV
10 reps
Upright row with
external rotation
Dip
Deadlift
Side plank
Rest
30s
Rest
30s
AMAP
AMAP
Rest 30s
UHSHDWWLPHV
(6 circuits total)
Rest
30s
AMAP
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Combo 4
Rest 60s
UHSHDWRQFH
(2 sets total)
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Cardio portion of the workout.
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RRUDQGSHUIRUPPRXQWDLQFOLPEHUVYHZLWKHDFKOHJ-XPSEDFNWR\RXUIHHWDQGGRDQRWKHU
MXPSLQJMDFNVIROORZHGYHVTXDWWKUXVWVIROORZHGE\PRUHPRXQWDLQFOLPEHUV<RXOOUHSHDWWKH
MXPSLQJMDFNVTXDWWKUXVWPRXQWDLQFOLPEHUFRPERIRUYHWRWDOF\FOHV,WVLPSRUWDQWWRGRHDFKH[HUFLVHDVIDVWDVSRVVLEOH:KHQWKDWVQLVKHGPRYHRQWRWKHVWUHQJWKH[HUFLVHV
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6WDUWZLWKDZHLJKW\RXFDQOLIWDURXQGHLJKWWLPHVIRU\RXUUVWVHWDQGFRQWLQXHXVLQJWKDWZHLJKWIRU
all sets. Youll start with a dip for eight reps, rest for 30 seconds, then do the upright row with external rotation for eight reps, rest 30 seconds, next do the deadlift for eight reps, rest 30 seconds, then
KROGWKHVLGHSODQNIRUVHFRQGVRQHDFKVLGH5HVWIRUVHFRQGVDQGUHSHDWWKHFLUFXLWYHPRUH
times (six total circuits).
,IDGLSLVWRRGLIFXOWLWFDQEHUHSODFHGE\DSXVKXSZLWK\RXUKDQGVWRJHWKHUWKLVSXWVWKHHPSKDVLVRQ\RXUWULFHSV,IDFORVHKDQGSRVLWLRQSXVKXSLVWRRGLIFXOWXVHWKHSODQNWULFHSVH[WHQVLRQ
,I\RXGRQWKDYHHQRXJKZHLJKWWRPDNHDQ50GHDGOLIWFKDOOHQJLQJGRDNHWWOHEHOOVZLQJLQVWHDG
In this phase, the side plank is held for 40 seconds instead of 30 seconds. Dr. McGills research has
shown that endurance strength is whats important for this exercise, thats why Im increasing the
GXUDWLRQRIWKHVLGHSODQNKROGRYHUWKHFRXUVHRIWKLVSURJUDP$IWHUQLVKLQJVL[FLUFXLWVPRYHRQWR
the cardio strength exercise.
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Youll combine a squat thrust, core row, power clean, and one-arm shoulder press. Since youll perIRUPUHSVLQDURZWKHZHLJKWPXVWEHOLJKW7KHSLFVVKRZGXPEEHOOVEXW\RXFRXOGDOVRXVH
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\RXUHQHZWRWKLVH[HUFLVHLWVEHVWWRWU\LWZLWKGXPEEHOOVVLQFHWKH\UHPRUHVWDEOH2QFH\RXQLVK
UHSVUHVWIRURQHPLQXWHDQGUHSHDWDQRWKHUVHWRIUHSV)LQLVKWKHZRUNRXWZLWKVWUHWFKHV
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Split jack
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No rest
20 reps
10 reps
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For the following wideout drop/judo push-up pairing youll start with one rep of each and work your way up to
UHSVRIHDFKVHWVRIUHSV
Wideout drop
Judo push-up
WLPHVWRWDOF\FOHVDGGLQJD
UHSZLWKHDFKVHW
No rest
1-10 reps
1-10 reps
QO`RW]77
6SULQWDWWRSVSHHGIRUVWKHQZDONIRUV5HSHDWWKHVSULQWZDONF\FOHVL[PRUHWLPHVWRWDOIRU
a total of 7 minutes worth of work.
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Start with 20 split jacks (each time you clap your hands in front is one rep), then immediately do 10
VTXDWWKUXVWVZLWKDMXPS%HVXUHWRUHDFK\RXUDUPVRYHUKHDGZKHQ\RXMXPS$IWHUQLVKLQJ
squat thrusts with a jump, do another 20 split jacks followed by 10 more squat thrusts with a jump.
<RXOOGRWKLVF\FOHYHWLPHV7KHJRDOLVWRFRPSOHWHDOOYHF\FOHVZLWKRXWUHVWLQJEHWZHHQHDFK
H[HUFLVHEXW\RXPLJKWQHHGDIHZVHFRQGVWRFDWFK\RXUEUHDWKDWUVW:KHQWKRVHYHFLUFXLWVDUH
QLVKHGPRYHRQWRWKHFDUGLRVWUHQJWKH[HUFLVHV
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SXVKXSLVDPRUHDGYDQFHGYHUVLRQRIWKHUHJXODUSXVKXS<RXPLJKWQGWKDW\RXFDQVWDUWZLWK
DMXGRSXVKXSEXWWKHQ\RXOOQHHGWRVZLWFKWRDUHJXODUSXVKXS7KDWVQH%XWLI\RXFDQWGRD
judo push-up right from the start, use a traditional push-up in this phase instead. Then do two wideout
drops followed by two judo push-ups. Continue with this cycle and keep adding one rep to each exercise so by the tenth cycle youll perform 10 wideout drops and 10 judo push-ups.
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Perform seven cycles for a total of seven minutes worth of work. Finish up the workout with stretches.
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Week 6: -XPSURSHIRUYHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
UHSVRIWKHVTXDWWKUXVWDQGUHSVRIWKHPRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFK
exercise in the Strength circuit; perform Combo 3 for three sets (instead of the two sets you did in
ZHHN
Week 7: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHMXPSLQJMDFNUHSVRIWKHVTXDWWKUXVW
and 12 reps of the mountain climber combo; rest 20 seconds between each exercise in the Strength
circuit; perform Combo 3 for four sets.
Week 8: -XPSURSHIRUVL[PLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
H[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRUYHVHWV
e]`Y]cb ^`]U`SaaW]\
Week 6: -XPSURSHIRUYHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
reps of the squat thrust with jump; perform 11-1 reps of the wideout drop/judo push-up combo; add
RQHF\FOHWRWKHVSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHVLQVWHDGRIWKHPLQXWHV\RXGLGLQ
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Week 7: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNDQGUHSVRIWKHVTXDWWKUXVWZLWK
jump; perform 12-1 reps of the wideout drop/judo push-up combo; add one cycle to the sprint/walk
interval training (do it for 9 minutes).
Week 8: -XPSURSHIRUVL[PLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
one cycle to the sprint/walk interval training (do it for 10 minutes).
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Week 6: -XPSURSHIRUYHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
exercise in the Strength circuit; perform Combo 4 for three sets (instead of the two sets you did in
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Week 7: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHMXPSLQJMDFNUHSVRIWKHVTXDWWKUXVW
and 14 reps of the mountain climber combo; rest 20 seconds between each exercise in the Strength
Week 8: -XPSURSHIRUVL[PLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
e]`Y]cb"^`]U`SaaW]\
Week 6: -XPSURSHIRUYHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
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Week 7: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNDQGUHSVRIWKHVTXDWWKUXVW
with jump; perform 1-12 reps of the wideout drop/judo push-up combo; add one cycle to the sprint/
walk interval training (do it for 9 minutes).
Week 8: -XPSURSHIRUVL[PLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
one cycle to the sprint/walk interval training (do it for 10 minutes).
^VOaSW7bÒW\W\UZ]UeSSY#
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust
1C Mountain climber
Strength (use 8RM)
$%HQWRYHUURZSJ
%3XVKSUHVVSJ
&)URQWVTXDWSJ
2D Single-leg plank (pg. 37)
Cardio Strength
Combo 3 (squat thrust/core row/push press) (pg.
31)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
2
Reps
10
10
Reps
10

ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Rest
0
0
0
0
Rest
0
0
0
Rest
30 sec.
30 sec.
30 sec.
30 sec.
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Squat thrust w/jump (pg. 27)
Cardio Strength
2A Wideout drop
2B Judo push-up (pg. 13)
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
10
10
1RWHV
Reps
10
10
Reps
10

Reps

Time
7 minutes
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaS7WbÒW\W\UZ]UeSSY#
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust
1C Mountain climber
Strength (use 8RM)
$'LSSJ
2B Upright row w/external rotation
2C Deadlift (pg. 20)
2D Side plank
Cardio Strength
Combo 4 (squat thrust/core row/shoulder press)
(pg. 31)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
2
Reps
10
10
Reps
10

ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
40 sec.
Reps

Rest
0
0
0
0
Rest
0
0
0
Rest
30 sec.
30 sec.
30 sec.
30 sec.
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Squat thrust w/jump
Cardio Strength
2A Wideout drop
2B Judo push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
4
4
Sets
10
10
1RWHV
Reps
10
10
Reps
20
10
Reps

Time
7 minutes
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSW7bÒW\W\UZ]UeSSY$
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust
1C Mountain climber
Strength (use 8RM)
2A Bent-over row
2B Push press
2C Front squat
2D Single-leg plank
Cardio Strength
Combo 3 (squat thrust/core row/push press)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
3
Reps
10
10
Reps
12

ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Time
20 sec.
(each stretch)
Rest
0
0
0
0
Rest
0
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
Cardio Strength
2A Wideout drop
2B Judo push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
11
11
1RWHV
Reps
10
10
Reps
11

Reps

Time
PLQXWHV
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSW7bÒW\W\UZ]UeSSY$
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust
1C Mountain climber
Strength (use 8RM)
2A Dip
2C Deadlift
2D Side plank
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
3
Reps
10
10
Reps
12

ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
40 sec.
Reps

Time
20 sec.
(each stretch)
Rest
0
0
0
0
Rest
0
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
Cardio Strength
2A Wideout drop
2B Judo push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
4
4
Sets
11
11
1RWHV
Reps
10
10
Reps
21
11
Reps

Time
PLQXWHV
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSW7bÒW\W\UZ]UeSSY%
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust
1C Mountain climber
Strength (use 8RM)
2A Bent-over row
2B Push press
2C Front squat
2D Single-leg plank
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
4
Reps
10
10
Reps
14
7
14 (7 w/each leg)
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Time
20 sec.
(each stretch)
Rest
0
0
0
0
Rest
0
0
0
Rest
20 sec.
20 sec.
20 sec.
20 sec.
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
Cardio Strength
2A Wideout drop
2B Judo push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
12
12
1RWHV
Reps
10
10
Reps
12
7
Reps

Time
9 minutes
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSW7bÒW\W\UZ]UeSSY%
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust
1C Mountain climber
Strength (use 8RM)
2A Dip
2C Deadlift
2D Side plank
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
4
Reps
10
10
Reps
14
7
14 (7 w/each leg)
Reps/Time
AMAP
AMAP
AMAP
40 sec.
Reps

Time
20 sec.
(each stretch)
Rest
0
0
0
0
Rest
0
0
0
Rest
20 sec.
20 sec.
20 sec.
20 sec.
Rest
VHF
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
Cardio Strength
2A Wideout drop
2B Judo push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
4
4
Sets
12
12
1RWHV
Reps
10
10
Reps
22
12
Reps

Time
9 minutes
Time
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSW7bÒW\W\UZ]UeSSY&
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust
1C Mountain climber
Strength (use 8RM)
2A Bent-over row
2B Push press
2C Front squat
2D Single-leg plank
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Reps
10
10
Reps

ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
20
Time
20 sec.
(each stretch)
Sets

Sets

Sets

Rest
0
0
0
0
Rest
0
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
Cardio Strength
2A Wideout drop
2B Judo push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
13
13
Reps
10
10
Reps
13

Reps

Time
10 minutes
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSW7bÒW\W\UZ]UeSSY&
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust
1C Mountain climber
Strength (use 8RM)
2A Dip
2C Deadlift
2D Side plank
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Reps
10
10
Reps

ZHDFKOHJ
Reps/Time
AMAP
AMAP
AMAP
40 sec.
Reps

Time
20 sec.
(each stretch)
Sets

Sets

Sets

Rest
0
0
0
0
Rest
0
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
Cardio Strength
2A Wideout drop
2B Judo push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
4
4
Sets
13
13
Reps
10
10
Reps
23
13
Reps

Time
10 minutes
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
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bÒW\W\U
eSSYa'
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Jump rope 7 min.
Cat/camel 10 reps
Wall squat 10 reps
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Jumping jack
Squat thrust/mountain climber/jump combo
1RUHVWUHSHDW
F\FOHPRUHWLPHV
(5 cycles total)
No rest
10 reps
20 reps
Chin-up
Swing
One-arm row
Rest
30s
Rest
30s
AMAP
AMAP
Rest
30s
AMAP
Single-arm plank
Rest 30s
UHSHDWWLPHV
(6 circuits total)
QO`RW]ab`S\UbV
&RPER
Rest 60s
UHSHDWRQFH
(2 sets total)
10 reps
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Start with seven minutes of rope jumping. Follow it up with the mobility drills, and then move on to the
1O`RW]
Start with 20 jumping jacks, and without resting do 10 reps of the squat thrust/mountain climber/jump
FRPER+HUHVDUHIUHVKHURIKRZWKDWFRPERLVGRQHIURPVWDQGLQJSODFH\RXUKDQGVRQWKHJURXQG
between your feet, jump your feet back so your body is straight, then quickly switch your feet by pulling your left knee up to your chest followed by your right knee (after you extend your left leg back),
then jump and reach overhead. Thats one rep. Repeat the jumping jack and squat thrust/mountain
FOLPEHUMXPSFRPERIRUYHWRWDOF\FOHV,WVLPSRUWDQWWRGRHDFKH[HUFLVHDVIDVWDVSRVVLEOH:KHQ
WKDWVQLVKHGPRYHRQWRWKHVWUHQJWKH[HUFLVHV
ab`S\UbV
In this last phase of training youll use the heaviest weights so far. Start with a weight you can lift
DURXQGVL[WLPHVIRUWKHUVWVHW8VHWKDWVDPHZHLJKWHDFKWLPH\RXUHSHDWWKHH[HUFLVH6WDUWZLWK
six reps of the chin-up, rest 30 seconds, do six swings, rest 30 seconds, perform six one-arm rows
with each arm (dont rest between arms), rest 30 seconds, hold the single-arm plank position for 30
VHFRQGVZLWKHDFKDUPXSVHFRQGVWRWDODJDLQGRQWUHVWEHWZHHQVLGHV7KHQUHVWVHFRQGV
DQGUHSHDWWKHFLUFXLWYHPRUHWLPHVIRUVL[WRWDOFLUFXLWV
If youre not strong enough to do a chin-up you have a few options. First, you can rest your feet on a
chair or bench in front of you to reduce your body weight. The second option is to do a lat pulldown
instead. If you do the lat pulldown, use a shoulder width grip with your palms up. If you can do more
than six chin-ups, hold a dumbbell between your feet or use a chin/dip belt that puts your body weight
DWDVL[UHSHWLWLRQPD[LPXP50
If you dont have a kettlebell for the swing, use a dumbbell instead. Hold it with both hands at one end
and swing it.
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1O`RW]ab`S\UbV
For this workout youll combine a squat thrust, core row, power clean, and reverse lunge. Since youll
perform 10 reps in a row, the weight must be light. In fact, its better to err on the lighter side with this
exercise so you can lift with plenty of speed to burn more fat. The pics show dumbbells but you can
use kettlebells if youre comfortable doing the core row with them. If youre unsure of your strength,
XVHGXPEEHOOVVLQFHWKHFRUHURZSRUWLRQLVHDVLHUZLWKWKHP2QFH\RXQLVKUHSVUHVWIRURQH
minute and repeat another set of 10 reps. Move on to the stretches.
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Jump rope 7 min.
Cat/camel 10 reps
Wall squat 10 reps
QO`RW]7
Split jack
Jumping jack
No rest
20 reps
1RUHVWUHSHDW
F\FOHPRUHWLPHV
(5 total cycles)
No rest
20 reps
UHSV
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For the following wideout drop/swiss ball push-up pairing youll start with 10 reps of each and work your way
GRZQWRRQHUHSRIHDFKVHWVRIUHSV
Wideout drop
Swiss ball push-up
DUHSZLWKHDFKVHW
No rest
10-1 reps
10-1 reps
QO`RW]77
Sprint at top speed for 30s, then walk for 30s. Repeat the sprint/walk cycle 10 more times (11 total)
for a total of 11 minutes worth of work.
AB@3B163A
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Start with seven minutes of rope jumping. Then, perform the mobility exercises. Now youre ready to
1O`RW]W
Start with 20 split jacks (each time you clap your hands in front is one rep), then do 20 jumping jacks,
WKHQLPPHGLDWHO\GRYHVTXDWWKUXVWVZLWKDMXPS$IWHUQLVKLQJYHVTXDWWKUXVWVZLWKDMXPSGR
DQRWKHUVSOLWMDFNVIROORZHGE\MXPSLQJMDFNVIROORZHGE\YHPRUHVTXDWWKUXVWVZLWKDMXPS
<RXOOGRWKLVF\FOHYHWLPHV7KHJRDOLVWRFRPSOHWHDOOYHF\FOHVZLWKRXWUHVWLQJEHWZHHQHDFK
H[HUFLVHDQG\RXVKRXOGEHDEOHWRGRLWDWWKLVSRLQW:KHQWKRVHYHFLUFXLWVDUHQLVKHGPRYHRQ
to the cardio strength exercises.
QO`RW]ab`S\UbV
Start with 10 wideout drops, then do 10 push-ups with your hands on a Swiss ball. The Swiss ball
SXVKXSLVDOLWWOHWULFN\DWUVWEHFDXVHLWVYHU\XQVWDEOH7KDWVDJRRGWKLQJVLQFHLWPDNHV\RXU
shoulders and abs work harder. If you dont have a Swiss ball you can place each hand over a medicine ball or basketball.
If you want to make this exercise pairing a little more challenging do kettlebell swings instead of the
wideout drop.
Continue with this cycle and keep dropping one rep of each exercise. So by the tenth cycle youll do
one wideout drop (or kettlebell swing) and one Swiss ball push-up.
1O`RW]WW
eleven times. Its best to perform the sprints outside or on a track, but you can do it on a treadmill if
its your only option. Again, you can use an exercise bike (although its still not recommended). If you
use an exercise bike, pedal as hard/fast as you can for 30 seconds with resistance, then lower the
resistance and pedal slowly for 30 seconds. Perform 11 cycles for a total of 11 minutes worth of work.
Finish up the workout with stretches.
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Jump rope 7 min.
Cat/camel 10 reps
Wall squat 10 reps
QO`RW]
Jumping jack
Squat thrust/push-up/mountain climber/jump combo
1RUHVWUHSHDW
F\FOHPRUHWLPHV
(5 cycles total)
No rest
UHSV
20 reps
Upright row with
external rotation
Reverse lunge
Pull-up
Rest
30s
AMAP
Rest
30s
AMAP (each leg)
Rest
30s
AMAP
Hand walkout on knees
Rest 30s
UHSHDWWLPHV
(6 circuits total)
AMAP
QO`RW]ab`S\UbV
&RPER
10 reps
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Rest 60s
UHSHDWRQFH
(2 sets total)
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Start with seven minutes of rope jumping. Follow it up with the mobility drills, and then move on to the
1O`RW]
6WDUWZLWKMXPSLQJMDFNVDQGZLWKRXWUHVWLQJGRYHUHSVRIWKHVTXDWWKUXVWSXVKXSPRXQWDLQ
FOLPEHUMXPSFRPER+HUHVKRZWKDWFRPERLVGRQHIURPVWDQGLQJSODFH\RXUKDQGVRQWKHJURXQG
between your feet, jump your feet back so your body is straight and perform one push-up, then quickly switch your feet by pulling your left knee up to your chest followed by your right knee (after you
extend your left leg back), then jump and reach overhead. Thats one rep. Repeat the jumping jack
DQGVTXDWWKUXVWSXVKXSPRXQWDLQFOLPEHUMXPSFRPERIRUYHWRWDOF\FOHV,WVLPSRUWDQWWRGRHDFK
H[HUFLVHDVIDVWDVSRVVLEOH:KHQWKDWVQLVKHGPRYHRQWRWKHVWUHQJWKH[HUFLVHV
ab`S\UbV
Start with six pull-ups. If youre not strong enough to do six, place your feet on a chair or bench in
front of you. If a lat pulldown is available do it with a wider-than-shoulder-width grip with your palms
down (overhand grip). If you can do more than six pull-ups, hold a dumbbell between your feet or
ZHDUDFKLQGLSEHOWZLWKZHLJKWVVR\RXUERG\ZHLJKWLVDVL[UHSHWLWLRQPD[LPXP50$IWHUGRing six pull-ups, rest 30 seconds, then do six reverse lunges with each leg (alternate legs with each
rep), rest 30 seconds and do six reps of the upright row with external rotation, rest 30 seconds, next
GRWKHKDQGZDONRXWIRUDVPDQ\UHSVDVSRVVLEOH,PQRWZRUULHGDERXWDWUXH50ZLWKWKHKDQG
ZDONRXWVLQFHLWVDERG\ZHLJKWH[HUFLVH-XVWNHHSLQPLQGWKDWLI\RXFDQGRVLJQLFDQWO\PRUHWKDQ
six reps with your knees down you should use the more advanced version with your knees up. After
WKHKDQGZDONRXWUHVWIRUVHFRQGVDQGUHSHDWWKHHQWLUHFLUFXLWYHPRUHWLPHVVL[WRWDOFLUFXLWV
5HPHPEHU\RXOOSHUIRUPIHZHUUHSVHDFKWLPH\RXUHSHDWDQH[HUFLVHGXHWRIDWLJXH$IWHUQLVKLQJ
six circuits, move on to the cardio strength exercise.
1O`RW]ab`S\UbV
For this workout youll combine a squat thrust, core row, power clean, push press, and reverse lunge.
Since youll perform 10 reps in a row, the weight must be light. Its better to err on the lighter side
with this exercise so you can lift with plenty of speed - thats important for burning fat. The pics show
dumbbells but kettlebells will work, too. If youre unsure of your strength, use dumbbells since the
FRUHURZLVHDVLHUZLWKWKHP2QFH\RXQLVKUHSVUHVWIRURQHPLQXWHDQGUHSHDWDQRWKHUVHWRI
10 reps. Move on to the stretches.
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Jump rope 7 min.
Cat/camel 10 reps
Wall squat 10 reps
QO`RW]7
Split jack
Jumping jack
No rest
10 reps
No rest
10 reps
1RUHVWUHSHDW
F\FOHPRUHWLPHV
(5 total cycles)
10 reps
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For the following wideout drop/swiss ball push-up pairing youll start with one rep of each and work your way
XSWRUHSVRIHDFKVHWVRIUHSV
Wideout drop
Swiss ball push-up
DUHSZLWKHDFKVHW
No rest
1-10 reps
1-10 reps
QO`RW]77
6SULQWDWWRSVSHHGIRUVWKHQZDONIRUV5HSHDWWKHVSULQWZDONF\FOHPRUHWLPHVWRWDO
for a total of 11 minutes worth of work.
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>`S^;]PWZWbg
Start with seven minutes of rope jumping. Then, perform the mobility exercises. Now youre ready to
1O`RW]W
Start with 10 split jacks (each time you clap your hands in front is one rep), then do 10 jumping jacks,
WKHQLPPHGLDWHO\GRYHVTXDWWKUXVWVZLWKDMXPS<RXOOTXLFNO\UHDOL]HWKDWDGGLQJDMXPSWRWKH
squat thrust makes it much more challenging. Be sure to reach your arms overhead when you jump.
$IWHUQLVKLQJYHVTXDWWKUXVWVZLWKDMXPSGRDQRWKHUVSOLWMDFNVIROORZHGE\MXPSLQJMDFNV
IROORZHGE\YHPRUHVTXDWWKUXVWVZLWKDMXPS<RXOOGRWKLVF\FOHYHWLPHV7KHJRDOLVWRFRPSOHWH
DOOYHF\FOHVZLWKRXWUHVWLQJEHWZHHQHDFKH[HUFLVH:KHQWKRVHYHFLUFXLWVDUHQLVKHGPRYHRQ
to the cardio strength exercises.
QO`RW]ab`S\UbV
Start with one wideout drop, then do one push-up with your hands on a Swiss ball. If you dont have a
Swiss ball you can place each hand over a medicine ball or basketball.
If you want to make this exercise pairing a little more challenging do kettlebell swings instead of the
wideout drop.
Continue with this cycle and keep adding one rep of each exercise. So by the tenth cycle youll do 10
wideout drops (or kettlebell swings) and 10 Swiss ball push-ups.
1O`RW]WW
RQDQH[HUFLVHELNH,I\RXXVHDQH[HUFLVHELNHSHGDODVKDUGIDVWDV\RXFDQIRUVHFRQGVZLWK
UHVLVWDQFHWKHQORZHUWKHUHVLVWDQFHDQGSHGDOVORZO\IRUVHFRQGV3HUIRUPF\FOHVIRUDWRWDORI
11 minutes worth of work. Finish up the workout with stretches.
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E]`Y]cb^`]U`SaaW]\
Week 10: -XPSURSHIRUVHYHQPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJ
MDFNDQGUHSVRIWKHVTXDWWKUXVWPRXQWDLQFOLPEHUMXPSFRPERUHVWVHFRQGVEHWZHHQHDFK
H[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRUWKUHHVHWVLQVWHDGRIWKHWZRVHWV\RXGLGLQ
week 9).
Week 11: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHMXPSLQJMDFNDQGUHSVRIWKHVTXDW
thrust/mountain climber/jump combo; rest 20 seconds between each exercise in the Strength circuit;
SHUIRUP&RPERIRUIRXUVHWV
Week 12: -XPSURSHIRUHLJKWPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJ
MDFNDQGUHSVRIWKHVTXDWWKUXVWPRXQWDLQFOLPEHUMXPSFRPERUHVWVHFRQGVEHWZHHQHDFK
e]`Y]cb ^`]U`SaaW]\
Week 10: -XPSURSHIRUVHYHQPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFN
UHSVRIWKHMXPSLQJMDFNDQGUHSVRIWKHVTXDWWKUXVWZLWKMXPSSHUIRUPUHSVRIWKHZLGHRXW
drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 12 minutes
instead of the 11 minutes you did in week 9).
Week 11: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNUHSVRIWKHMXPSLQJMDFNDQG
7 reps of the squat thrust with jump; perform 12-1 reps of the wideout drop/swiss ball push-up combo;
add one cycle to the sprint/walk interval training (do it for 13 minutes).
Week 12: -XPSURSHIRUHLJKWPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFN
UHSVRIWKHMXPSLQJMDFNDQGUHSVRIWKHVTXDWWKUXVWZLWKMXPSSHUIRUPUHSVRIWKHZLGHRXW
drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 14 minutes).
^VOaSW7W^`]U`SaaW]\
E]`Y]cb!^`]U`SaaW]\
Week 10: -XPSURSHIRUVHYHQPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
DQGUHSVRIWKHVTXDWWKUXVWSXVKXSPRXQWDLQFOLPEHUMXPSFRPERUHVWVHFRQGVEHWZHHQHDFK
H[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRUWKUHHVHWVLQVWHDGRIWKHWZRVHWV\RXGLGLQ
week 9).
Week 11: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHMXPSLQJMDFNDQGUHSVRIWKHVTXDW
thrust/push-up/mountain climber/jump combo; rest 20 seconds between each exercise in the Strength
FLUFXLWSHUIRUP&RPERIRUIRXUVHWV
Week 12: -XPSURSHIRUHLJKWPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHMXPSLQJMDFN
DQGUHSVRIWKHVTXDWWKUXVWSXVKXSPRXQWDLQFOLPEHUMXPSFRPERUHVWVHFRQGVEHWZHHQHDFK
e]`Y]cb"^`]U`SaaW]\
Week 10: -XPSURSHIRUVHYHQPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFN
reps of the jumping jack, and 11 reps of the squat thrust with jump; perform 1-11 reps of the wideout
drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 12 minutes
instead of the 11 minutes you did in week 9).
Week 11: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNUHSVRIWKHMXPSLQJMDFN
and 12 reps of the squat thrust with jump; perform 1-12 reps of the wideout drop/swiss ball push-up
combo; add one cycle to the sprint/walk interval training (do it for 13 minutes).
Week 12: -XPSURSHIRUHLJKWPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFN
reps of the jumping jack, and 13 reps of the squat thrust with jump; perform 1-12 reps of the wideout
drop/swiss ball push-up combo; add one cycle to the sprint/walk interval training (do it for 14 minutes).
^VOaSW77bÒW\W\UZ]UeSSY'
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust/mountain climber/jump combo
Strength (use 6RM)
2A Chin-up (pg. 10)
2B Swing (pg. 33)
2C One-arm row
'6LQJOHDUPSODQNSJ
Cardio Strength
&RPERVTXDWWKUXVWFRUHURZUHYHUVHOXQJH
(pg. 32)
Stretches
Time
7 minutes
30 sec. w/each foot
Sets

Sets

Sets
2
Reps
10
10
Reps
20
10
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
10
Rest
0
0
0
0
Rest
0
0
Rest
30 sec.
30 sec.
30 sec.
30 sec.
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
1C Squat thrust w/jump
Cardio Strength
2A Wideout drop
2B Swiss ball push-up (pg. 14)
Cardio II
Stretches
Time
7 minutes
30 sec. w/each foot
Sets

Sets
10
10
1RWHV
Reps
10
10
Reps
20
20

Reps

Time
11 minutes
Time
Rest
0
0
0
0
Rest
0
0
0
Rest
0
0
Rest
0
^VOaSW77bÒW\W\UZ]UeSSY'
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
1B Squat thrust/push-up/mountain climber/jump
combo
Strength (use 6RM)
$3XOOXSSJ
2B Reverse lunge (pg. 21)
2C Upright row w/external rotation
2D Hand walkout (pg. 39)
Cardio Strength
&RPERVTXDWWKUXVWFRUHURZSXVKSUHVV
reverse lunge) (pg. 32)
Stretches
Time
7 minutes
30 sec. w/each foot
Reps
Sets

10
10
Reps
20

Rest
0
0
0
0
Rest
0
0
Sets

Sets
2
Reps
AMAP
AMAP
AMAP
AMAP
Reps
10
Rest
30 sec.
30 sec.
30 sec.
30 sec.
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
Cardio Strength
2A Wideout drop
2B Swiss ball push-up
Cardio II
Stretches
Time
7 minutes
30 sec. w/each foot
Sets

Sets
10
10
1RWHV
Reps
10
10
Reps
10
10
10
Reps

Time
11 minutes
Time
Rest
0
0
0
0
Rest
0
0
0
Rest
0
0
Rest
0
^VOaSW77bÒW\W\UZ]UeSSY
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
Strength (use 6RM)
2A Chin-up
2B Swing
2C One-arm row
2D Single-arm plank
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
3
Reps
10
10
Reps
21
11
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
10
Time
20 sec.
(each stretch)
Rest
0
0
0
0
Rest
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
Cardio Strength
2A Wideout drop
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
11
11
1RWHV
Reps
10
10
Reps
21
21

Reps

Time
12 minutes
Time
Rest
0
0
0
0
Rest
0
0
0
Rest
0
0
Rest
0
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
combo
Strength (use 6RM)
2A Pull-up
2B Reverse lunge
2D Hand walkout
Cardio Strength
reverse lunge)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Reps
Sets

10
10
Reps
21

Rest
0
0
0
0
Rest
0
0
Sets

Sets
3
Reps
AMAP
AMAP
AMAP
AMAP
Reps
10
Rest
VHF
VHF
VHF
VHF
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
Cardio Strength
2A Wideout drop
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
11
11
1RWHV
Reps
10
10
Reps
11
11
11
Reps

Time
12 minutes
Time
Rest
0
0
0
0
Rest
0
0
0
Rest
0
0
Rest
0
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
Strength (use 6RM)
2A Chin-up
2B Swing
2C One-arm row
2D Single-arm plank
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Sets
4
Reps
10
10
Reps
22
12
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
10
Time
20 sec.
(each stretch)
Rest
0
0
0
0
Rest
0
0
Rest
20 sec.
20 sec.
20 sec.
20 sec.
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
Cardio Strength
2A Wideout drop
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
12
12
1RWHV
Reps
10
10
Reps
22
22
7
Reps

Time
13 minutes
Time
Rest
0
0
0
0
Rest
0
0
0
Rest
0
0
Rest
0
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
combo
Strength (use 6RM)
2A Pull-up
2B Reverse lunge
2D Hand walkout
Cardio Strength
reverse lunge)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Reps
Sets

10
10
Reps
22
7
Rest
0
0
0
0
Rest
0
0
Sets

Sets
4
Reps
AMAP
AMAP
AMAP
AMAP
Reps
10
Rest
20 sec.
20 sec.
20 sec.
20 sec.
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
Cardio Strength
2A Wideout drop
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
12
12
1RWHV
Reps
10
10
Reps
12
12
12
Reps

Time
13 minutes
Time
Rest
0
0
0
0
Rest
0
0
0
Rest
0
0
Rest
0
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
Strength (use 6RM)
2A Chin-up
2B Swing
2C One-arm row
2D Single-arm plank
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Reps
10
10
Reps
23
13
Reps/Time
AMAP
AMAP
AMAP
30 sec.
Reps
10
Time
20 sec.
(each stretch)
Sets

Sets

Sets

Rest
0
0
0
0
Rest
0
0
Rest
VHF
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
Cardio Strength
2A Wideout drop
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
13
13
Reps
10
10
Reps
23
23

Reps

Time
14 minutes
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
0
Rest
0
0
Rest
0
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Jumping jack
combo
Strength (use 6RM)
2A Pull-up
2B Reverse lunge
2D Hand walkout
Cardio Strength
reverse lunge)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Reps
Sets

10
10
Reps
23

Rest
0
0
0
0
Rest
0
0
Sets

Sets

Reps
AMAP
AMAP
AMAP
AMAP
Reps
10
Rest
VHF
VHF
VHF
VHF
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
Cardio Strength
2A Wideout drop
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets
13
13
Reps
10
10
Reps
13
13
13
Reps

Time
14 minutes
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
0
Rest
0
0
Rest
0
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I like surprises. I especially like surprises that involve free stuff. When you purchased this program
I promised you the most effective 12-week program of your life, and I delivered it. But I want to give
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should do next (assuming they have a little more fat to lose or want to get in even better shape). So
Im giving you another program that you can do for two, three, or four more weeks.
By now you should be familiar with the overall structure of the program. Phase IV follows the
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difference is that this phase has fewer exercises per workout, but the volume of each exercise is
VLJQLFDQWO\KLJKHU1RZWKDW\RXUERG\LVFRQGLWLRQHGIRUKLJKUHSDQGKLJKYROXPHWUDLQLQJ\RXOO
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7KHQH[WIRXUSDJHVRXWOLQHWKHZRUNRXWV\RXOOGRLQWKLVQDOSKDVH$IWHUWKHZRUNRXWVDUH
described, the progression plan is laid out, along with the training logs for this section.
^VOaSWde]`Y]cb[]\ROg
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Jump rope 9 min.
Cat/camel 10 reps
Wall squat 10 reps
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$IWHUUHSVPRYHRQ
WR6WUHQJWKH[HUFLVHVH
30 reps
Bent-over row
Chin-up
Reverse lunge
Rest
30s
Rest
30s
AMAP (each leg)
AMAP
Rest 30s
UHSHDWWLPHV
(10 circuits total)
AMAP
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Combo i
Rest 60s
UHSHDWRQFH
(2 sets total)
30 reps
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Jump rope 9 min.
Cat/camel 10 reps
Wall squat 10 reps
QO`RW]7
Split jack
Jumping jack
time (2 total cycles)
No rest
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UHSRIHDFKVHWVRIUHSV
Squat thrust
Push-up w/feet on swiss ball
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No rest
UHSV
UHSV
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IRUDWRWDORIPLQXWHVZRUWKRIZRUN
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Jump rope 9 min.
Wall squat 10 reps
Cat/camel 10 reps
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Jumping jack
No rest,
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(2 total cycles)
No rest
UHSV
UHSV
Reverse lunge
Pull-up
One-arm row
Rest
30s
AMAP
Rest
30s
AMAP (each leg)
Rest 30s
UHSHDWWLPHV
(10 circuits total)
AMAP (each arm)
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Combo 3
Rest 60s
UHSHDWRQFH
(2 sets total)
20 reps
AB@3B163A
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Jump rope 9 min.
Cat/camel 10 reps
Wall squat 10 reps
QO`RW]7
Split jack
No rest
20 reps
No rest,
UHSHDWPRUHWLPHV
(5 total cycles)
20 reps
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)RUWKHIROORZLQJVTXDWWKUXVWSXVKXSSDLULQJ\RXOOVWDUWZLWKUHSVRIHDFKDQGZRUN\RXUZD\GRZQWRRQH
UHSRIHDFKVHWVRIUHSV
Swing
Judo push-up
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No rest
UHSV
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E]`Y]cb^`]U`SaaW]\
Week 14: -XPSURSHIRUQLQHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVTXDWWKUXVW
SXVKXSPRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLW
perform Combo 1 for three sets (instead of the two sets you did in week 13).
Week 15: Jump rope for 10 minutes; perform 34 reps of the squat thrust/push-up/mountain climber
combo; rest 20 seconds between each exercise in the Strength circuit; perform Combo 1 for four sets.
Week 16: -XPSURSHIRUPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVTXDWWKUXVW
SXVKXSPRXQWDLQFOLPEHUFRPERUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLW
SHUIRUP&RPERIRUYHVHWV
e]`Y]cb ^`]U`SaaW]\
Week 14: -XPSURSHIRUQLQHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
MXPSLQJMDFNSHUIRUPUHSVRIWKHVTXDWWKUXVWSXVKXSFRPERDGGRQHF\FOHWRWKHVSULQWZDON
LQWHUYDOWUDLQLQJGRLWIRUPLQXWHVLQVWHDGRIWKHPLQXWHV\RXGLGLQZHHN
Week 15: -XPSURSHIRUPLQXWHVSHUIRUPUHSVRIWKHVSOLWMDFNDQGMXPSLQJMDFNSHUIRUP
reps of the squat thrust/push-up combo; add one cycle to the sprint/walk interval training (do it for 17
minutes).
Week 16: -XPSURSHIRUPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVSOLWMDFNDQG
MXPSLQJMDFNSHUIRUPUHSVRIWKHVTXDWWKUXVWSXVKXSFRPERDGGRQHF\FOHWRWKHVSULQWZDON
LQWHUYDOWUDLQLQJGRLWIRUPLQXWHV
^VOaSWd^`]U`SaaW]\
E]`Y]cb!^`]U`SaaW]\
Week 14: -XPSURSHIRUQLQHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVTXDWWKUXVW
SXVKXSPRXQWDLQFOLPEHUMXPSFRPERDQGUHSVRIWKHMXPSLQJMDFNUHVWVHFRQGVEHWZHHQ
each exercise in the Strength circuit; perform Combo 3 for three sets (instead of the two sets you did
in week 13).
Week 15: Jump rope for 10 minutes; perform 27 reps of the squat thrust/push-up/mountain climber/
MXPSFRPERDQGUHSVRIWKHMXPSLQJMDFNUHVWVHFRQGVEHWZHHQHDFKH[HUFLVHLQWKH6WUHQJWK
Week 16: -XPSURSHIRUPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVTXDWWKUXVW
SXVKXSPRXQWDLQFOLPEHUMXPSFRPERDQGUHSVRIWKHMXPSLQJMDFNUHVWVHFRQGVEHWZHHQ
HDFKH[HUFLVHLQWKH6WUHQJWKFLUFXLWSHUIRUP&RPERIRUYHVHWV
e]`Y]cb"^`]U`SaaW]\
Week 14: -XPSURSHIRUQLQHPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVTXDWWKUXVWZLWK
MXPSUHSVRIWKHVSOLWMDFNSHUIRUPUHSVRIWKHVZLQJMXGRSXVKXSFRPERDGGRQHF\FOHWR
WKHVSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHVLQVWHDGRIWKHPLQXWHV\RXGLGLQZHHN
Week 15: Jump rope for 10 minutes; perform 22 reps of the squat thrust with jump, 22 reps of the
split jack; perform 17-1 reps of the swing/judo push-up combo; add one cycle to the sprint/walk
interval training (do it for 17 minutes).
Week 16: -XPSURSHIRUPLQXWHVDQGVHFRQGVSHUIRUPUHSVRIWKHVTXDWWKUXVWZLWK
MXPSUHSVRIWKHVSOLWMDFNSHUIRUPUHSVRIWKHVZLQJMXGRSXVKXSFRPERDGGRQHF\FOHWR
WKHVSULQWZDONLQWHUYDOWUDLQLQJGRLWIRUPLQXWHV
.
^VOaSWdbÒW\W\UZ]UeSSY!
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1 Squat thrust/push-up/moutain climber/jump
Strength (use 4RM)
2A Bent-over row
2B Reverse lunge
2C Chin-up
Cardio Strength
Combo 1 (squat thrust/power clean/push press)
Stretches
Time
9 minutes
30 sec. w/each foot
Sets
1
Sets
10
10
10
Sets
2
Reps
10
10
Reps
30
Reps/Time
AMAP
AMAP
AMAP
Reps
30
Time
20 sec.
(each stretch)
Rest
0
0
0
0
Rest
0
Rest
30 sec.
30 sec.
30 sec.
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Time
Jump rope
9 minutes
Golf ball roll
30 sec. w/each foot
Cat/camel
Wall squat
Cardio I
Sets
1A Split jack
2
1B Jumping jack
2
Cardio Strength
Sets
2A Squat thrust

2B Push-up w/feet on swiss ball

Cardio II
Stretches
Reps
10
10
Reps

Reps

Time
PLQXWHV
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSWdbÒW\W\UZ]UeSSY!
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1A Squat thrust/push-up/moutain climber/jump
1B Jumping jack
Strength (use 4RM)
2A Pull-up
2B Reverse lunge
2C One-arm row
Cardio Strength
Combo 3 (squat thrust/core row/power clean/
push press)
Stretches
Time
9 minutes
30 sec. w/each foot
Reps
10
10
Reps

Reps/Time
AMAP
AMAP
AMAP
Reps
20
Sets
2
2
Sets
10
10
10
Sets
2
Rest
0
0
0
0
Rest
0
0
Rest
30 sec.
30 sec.
30 sec.
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Squat thrust w/jump
1B Split jack
Cardio Strength
2A Swing
2B Judo push-up
Cardio II
Stretches
Time
9 minutes
30 sec. w/each foot
Sets

Sets

Reps
10
10
Reps
20
20
Reps

Time
PLQXWHV
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSWdbÒW\W\UZ]UeSSY"
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
Strength (use 4RM)
2A Bent-over row
2B Reverse lunge
2C Chin-up
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
1
Sets
10
10
10
Sets
3
Reps
10
10
Reps
32
Reps/Time
AMAP
AMAP
AMAP
Reps
30
Time
20 sec.
(each stretch)
Rest
0
0
0
0
Rest
0
Rest
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
Cardio Strength
2A Squat thrust
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
2
2
Sets

Rest
0
0
10
0
10
0
Reps
Rest

0

0
Reps
Rest

0

0
Time
Rest
PLQXWHV
0
Time
1RWHV
Reps
^VOaSWdbÒW\W\UZ]UeSSY"
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1B Jumping jack
Strength (use 4RM)
2A Pull-up
2B Reverse lunge
2C One-arm row
Cardio Strength
push press)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
2
2
Sets
10
10
10
Sets
3
Reps
10
10
Reps

Reps/Time
AMAP
AMAP
AMAP
Reps
20
Rest
0
0
0
0
Rest
0
0
Rest
VHF
VHF
VHF
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1B Split jack
Cardio Strength
2A Swing
2B Judo push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Rest
0
0
10
0
10
0
Reps
Rest
21
0
21
0
Reps
Rest

0

0
Time
Rest
PLQXWHV
0
Time
1RWHV
Reps
^VOaSWdbÒW\W\UZ]UeSSY#
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
Strength (use 4RM)
2A Bent-over row
2B Reverse lunge
2C Chin-up
Cardio Strength
Stretches
Time
10 minutes
30 sec. w/each foot
Sets
1
Sets
10
10
10
Sets
4
Reps
10
10
Reps
34
Reps/Time
AMAP
AMAP
AMAP
Reps
30
Time
20 sec.
(each stretch)
Rest
0
0
0
0
Rest
0
Rest
20 sec.
20 sec.
20 sec.
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Time
Reps
Rest
Jump rope
10 minutes
0
Golf ball roll
30 sec. w/each foot
0
Cat/camel
10
0
Wall squat
10
0
Cardio I
Sets
Reps
Rest
1A Split jack
2

0
1B Jumping jack
2

0
Cardio Strength
Sets
Reps
Rest
2A Squat thrust
17

0
17

0
Cardio II
Time
Rest
17 minutes
0
Stretches
Time
1RWHV
^VOaSWdbÒW\W\UZ]UeSSY#
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1B Jumping jack
Strength (use 4RM)
2A Pull-up
2B Reverse lunge
2C One-arm row
Cardio Strength
push press)
Stretches
Time
10 minutes
30 sec. w/each foot
Sets
2
2
Sets
10
10
10
Sets
4
Reps
10
10
Reps
27

Reps/Time
AMAP
AMAP
AMAP
Reps
20
Rest
0
0
0
0
Rest
0
0
Rest
20 sec.
20 sec.
20 sec.
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 4
Prep/Mobility
Time
Reps
Rest
Jump rope
10 minutes
0
Golf ball roll
30 sec. w/each foot
0
Cat/camel
10
0
Wall squat
10
0
Cardio I
Sets
Reps
Rest

22
0
1B Split jack

22
0
Cardio Strength
Sets
Reps
Rest
2A Swing
17

0
2B Judo push-up
17

0
Cardio II
Time
Rest
17 minutes
0
Stretches
Time
1RWHV
^VOaSWdbÒW\W\UZ]UeSSY$
WORKOUT 1
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
Strength (use 4RM)
2A Bent-over row
2B Reverse lunge
2C Chin-up
Cardio Strength
Stretches
Time
PLQXWHV
30 sec. w/each foot
Reps
10
10
Reps

Reps/Time
AMAP
AMAP
AMAP
Reps
30
Time
20 sec.
(each stretch)
Sets
1
Sets
10
10
10
Sets

Rest
0
0
0
0
Rest
0
Rest
VHF
VHF
VHF
Rest
VHF
1RWHV
WORKOUT 2
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1A Split jack
1B Jumping jack
Cardio Strength
2A Squat thrust
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
2
2
Sets

Reps
10
10
Reps

Reps

4/3/2/1

4/3/2/1
Time
PLQXWHV
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
^VOaSWdbÒW\W\UZ]UeSSY$
WORKOUT 3
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio
1B Jumping jack
Strength (use 4RM)
2A Pull-up
2B Reverse lunge
2C One-arm row
Cardio Strength
push press)
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets
2
2
Sets
10
10
10
Sets

Reps
10
10
Reps

Reps/Time
AMAP
AMAP
AMAP
Reps
20
Rest
0
0
0
0
Rest
0
0
Rest
VHF
VHF
VHF
Rest
VHF
Time
20 sec.
(each stretch)
1RWHV
WORKOUT 4
Prep/Mobility
Jump rope
Golf ball roll
Cat/camel
Wall squat
Cardio I
1B Split jack
Cardio Strength
2A Swing
2B Judo push-up
Cardio II
Stretches
Time
PLQXWHV
30 sec. w/each foot
Sets

Sets

Reps
10
10
Reps
23
23
Reps

/2/1

/2/1
Time
PLQXWHV
Time
1RWHV
Rest
0
0
0
0
Rest
0
0
Rest
0
0
Rest
0
REFERENCES
1. Kelleher et al. J Strength Cond Res 2010
2. Paoli et al. J Sports Med Phys Fit 2010
0D]]HWWL6HWDO0HG6FL6SRUWV([HUF
4. McBride et al. J Strength Cond Res 2009
7DEDWDHWDO0HG6FL6SRUWV([HUF

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P]Rg]T

2010 Chad Waterbury LLC

I hope youre inspired to do the same!

2010 Chad Waterbury LLC

Reps, Schedule and Progression

2. Measure your waist (or hips): QGDFORWKWDSHDQGPHDVXUH\RXUZDLVWGLUHFWO\DFURVV\RXU

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

Prep/Mobility Exercises (before each workout)

Golf ball foot roll

Stretches (after each workout)

You should feel it here

Calf (soleus) stretch

You should feel it here

2010 Chad Waterbury LLC

You should feel it here

Thoracic spine (T-spine) stretch

You should feel it here

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

Golf ball foot roll 30s

Wall squat 10 reps

AMAP each side

AMAP each side

AMAP each side

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

Golf ball foot roll 30s

Wall squat 10 reps

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

Golf ball foot roll 30s

Wall squat 10 reps

Plank triceps extension

Hold 30s each side

20 reps (the entire sequence is one rep)

2010 Chad Waterbury LLC

Golf ball foot roll 30s

Wall squat 10 reps

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

Hold 30s (each side)

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

Squat thrust with jump

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

Hold 40s (each side)

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

Squat thrust with jump

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

P]Rg]T

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps

Wall squat 10 reps