HIIT Workout Acceleratorsfatlossaccelerators.com/.../03/HIIT...Accelerators.pdf · HIIT Workout Accelerators © 2015 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved

HIIT Workout Accelerators www.FatLossAccelerators.com

© 2015 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 1



WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2015 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Kate Vidulich, BSc, ACSM, Master CTT Exercise Physiologist FatLossAccelerators.com



Legal Disclaimer You must get physician’s approval before beginning this program.

The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.



TABLE OF CONTENTS 1. 12 Tips To Play It Safe…………………………….4 2. 3 Rules of Interval Training………………………5 3. Should you do cardio “fasted” cardio?.............6 4. TRUTH About Cardio Machines………………….9 5. The 45 second Energy Cure………………………9 6. How To Avoid Skinny-Fat…………………………10 7. Beginner 4 Week Workout Plan………………….12 8. Intermediate/Advanced 4 Week Workout Plan…14 9. Exercise Descriptions………………………………20



Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take

unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by

a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. Interval training is intense. Only perform a maximum of 4 interval workouts

per week to allow adequate recovery. Overtraining will set you back and also negatively affect your mindset.

5. Select a conservative weight for your first set of any new exercise. You

can always lift heavier in the following set. It’s very important to remain safe at all times.

6. Start your training conservatively if you have not undertaken physical

activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

7. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

9. If you feel exhausted or need an extra day of recovery, take it. Rest and

recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

10. Before starting any new diet or exercise program, check with your doctor

first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

11. Adjust your training in different climates. Take care in warmer months,

train conservatively in extreme heat/humidity and always hydrate.

12. OK you get it. Train safe. Train smart. Train hard. Listen to your body.



3 Rules of Interval Training 1. Bring the energy and go hard with every interval. No half hearted effort please. 2. The rest is just as important as the interval itself. Always remember this! If you don’t feel like you need a rest, you need to go harder in your work period. 3. Never compromise your exercise technique for speed. Use a load that’s challenging without comprising your form. Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it’s relatively inexpensive. You can order online here at www.gymboss.com Or you can use your iPhone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks.

Important Things to Remember 1. In the first week of this program, be conservative. For example, reduce the number of rounds you perform (only do two circuits) and rest longer if necessary. 2. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. Email me at [email protected] if you need a specific substitution. 3. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 4. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.



Should you do cardio “fasted” to speed up fat burning? I get this question on a regular basis… “KV, do you think I should do cardio on an empty stomach in the morning to burn more fat?” Well… whether or not cardio on an empty stomach can speed up fat loss is a hotly debated topic in the fitness industry. Some folks believe fasted cardio is more effective at burning fat, while others believe it will decrease your performance and limit fat loss. Today you will get the lowdown on what scientific research has to say about this, and if fasted cardio a legit way to burn more fat, or just another load of BS. Why did this fasted cardio idea get so popular? In 1999, Bill Philips introduced his Body-For-Life program that promised a body transformation in 12 weeks. In his cardio chapter, while HIIT was his preferred method, Phillips also introduced the theory that performing aerobic cardio first thing in the morning on an empty stomach will maximize your fat loss. His rationale was as follows: A prolonged absence of food in your body reduces the circulating blood sugar, causing stored carbohydrate (glycogen) levels to drop. That leaves your body no choice but to use fat, rather than glucose, to fuel your workouts. Plus the low insulin levels associated with fasting are conducive to fat breakdown, meaning there are more fatty acids available to be used as energy during the workout. So ever since… Fasted cardio been popular with physique competitors and bodybuilders striving to get as lean as possible. And it’s not without merit.



While one study from Poland shows cardio on an empty stomach burns more fat DURING exercise – I’m not 100% convinced. (1) The research indeed shows that fasted cardio can increase fat utilization during exercise compared to performing cardio in a fed state – except this only occurs at a very low intensity for 60 minutes. Big whoop. Who cares if you burn more fat IN your workout? In the end, it doesn’t matter. Research also shows that people who burn fat during their exercise session actually burn LESS fat the rest of the day. Fat burning is NOT as immediate process. It occurs over the course of days, not hours. So you need to consider the entire 24 hours, not merely your workout. So Should You Perform Cardio on an Empty Stomach? No. I’m sorry to say, but the whole 5am “zombie cardio” before breakfast is just another waste of your time. Here’s why… #1: The “afterburn effect” is minimal Fasted cardio makes even less sense when you take into account the impact of excess post-exercise oxygen consumption (EPOC), which is commonly known as the “afterburn effect” and represents the number of calories burned after training. This is what cranks your metabolism for hours, even days post workout and burns FAT. And get this: eating before exercise promotes substantial increases in EPOC. (2) And better yet, as you burn more carbohydrates during your workout, your body will burn more fat post exercise. High fives all round! While you may burn more fat during your workout on an empty stomach, your overall workout output will be lower. Plus your body’s ability to burn fat post-exercise will be compromised. Did you ever try a high intensity intervals session on an empty stomach? Bet it wasn’t fun and you hit the wall pretty quickly.



To perform at a high level, your body needs a ready source of glycogen. Deplete those stores and say bye-bye to a quality, high intensity session. Overall, you will burn fewer calories both during and after exercise in this instance, diminishing total fat loss. To Cardio or Not to Cardio before breakfast? The strategy to do cardio on an empty stomach is misguided, especially for physique athletes. At best, effects on your body composition won’t be any better than in a fed state, and you’ve wasted all that time. So if you should eat… what is best to consume before training? The answer depends on a number of factors, including intensity and duration of training, and the timing of previous meals before your workout. Don’t get too fancy. Grab a bite of fruit to help your body use efficient energy sources to power your workout. Avoid the devilish high fructose corn syrup and you’re good to go. You need to think about the BIG picture. Always choose sustainability and energy over anything else. You’re on a transformation journey, which as surprising as it sounds – is not ALL about losing weight and belly fat. Your goal is to get “better”. Better at training, better at recovering, better at eating healthy nutritious foods that fuel your body to perform at optimal levels – and the weight loss is an awesome side effect. Fuel your workouts to go hard and burn carbs, so that you crank your afterburn effect and burn more fat later. Think big picture! References: 1. Zoladz JA, Konturek SJ, Duda K, Majerczak J, Sliwowski Z, Grandys M, Bielanski W. Effect of moderate incremental exercise, performed in fed and fasted state on cardio-respiratory variables and leptin and ghrelin concentrations in young healthy men . J Physiol Pharmacol. Mar;56(1):63-85, 2005 2. Lee YS, Ha MS, and Lee YJ. The effects of various intensities and durations of exercise with and without glucose in milk ingestion on postexercise oxygen consumption. J Sports Med Physical Fitness 39: 341-347, 1999



The ONE thing you must know about cardio machines In case you didn’t know, it has been discovered that common gym machines OVERESTIMATE the number of calories you burn. That’s right. They LIE to you. A recent study named the elliptical as the least accurate when it comes to calorie counting, and most machines overestimate calorie burn by a whopping 42%! Here are the stats on the other machines: => Treadmill: Overestimated calories burnt by 13% => Stationary Bike: Overestimated calories burnt by 7% => Stair Climber: Overestimated calories burnt by 12% => Elliptical: Overestimated calories burnt by 42% Reference: The University of California at San Francisco’s Human Performance Center So even though cardio exercise is considered healthy, the number of calories burned can be misleading. While you thought you burned enough calories to negate that muffin, in reality, you didn’t even come close. Watch out!

The 45 second Energy Cure This is a simple, fast trick I discovered while studying for my final University exams in 2006. I was working non-stop to finish my papers, and didn’t have enough time for a full workout. So whenever I was feeling sluggish, this is what I’d do… Here’s how to boost your energy in less than a minute: Do as many reps as you can in 45 seconds. Choose any of the following exercises: - Jumping jacks - Squats - Mountain climbers



- Burpees - Push ups - Sprinting in place You only need to do ONE single round to get your heart pumping, boost your energy and feel more alert. It’s a simple, natural cure to make you feel awesome!

How To Avoid Getting “Skinny-Fat” Hold up… What on earth is skinny fat? This can happen to anyone, but it’s far more common in women (not only models). You may have spotted one of them on the elliptical. Or lifting fluffy pink dumbbells in the corner. These women have no muscle definition, despite working out on a regular basis. Despite being super skinny, they only do cardio workouts and don’t lift weights heavier than three pounds…leaving a disproportionate amount of body fat to lean muscle tissue. You see, doing too much endurance training will create the skinny fat appearance. Spending endless hours on the elliptical has the same, muscle wasting effect. Conventional wisdom suggests people who are overweight are unhealthy, implying the skinny people have picture perfect health. If these ladies appear so amazing – how could they be possibly be so “unhealthy”? Looks can be deceiving. Mass media positions the elite skinny fat high up on a pedestal – almost as a reward for their starvation. Not only does this send a negative message to women, it subconsciously impacts self image. Don’t succumb to the pressures to look like Kate Moss and pals until you read this next point. A shocking study published in the Journal of the American Medical Association revealed 1 in 4 skinny people have pre-diabetes and are considered “metabolically obese.” (1) Think inner fatty. Their body internally is similar to that of a sedentary fat person. That’s not the only bad news.



If you are skinny fat when diagnosed with diabetes, you have twice the risk of death compared to those overweight when diagnosed with diabetes. So it is better to be overweight and fit than underweight and completely out of shape. Here is the awesome news: your dress size does NOT determine your health status. And contrary to popular beliefs, ladies, you will NOT get bulky lifting weights. One pound dumbbells are lighter than your handbag, so why do they think this is enough weight to lift during a workout? Beats me.

Hot Tips on How To Avoid Getting Skinny Fat There is really one solution that hands down beat the pants off this pressing issue: weight bearing exercise. Dieting will take the pounds of fat off your love handles, but you won’t build a lean, strong body that is absolutely crucial to complete health and wellness. #1. Eat to Fuel Your Body Provide your body with enough of the right food so you can train hard. A nutritious diet packed with vitamins and minerals is essential. Calcium is very important for bone health, I can’t stress this enough. Supplement if dairy products cause issues. #2. Strength Training Lifting weights, bodyweight training and getting strong is the new sexy. You won’t get bulky I promise, and trust me ladies doing a thousand reps with tiny little dumbbells is a total waste of time. References: 1. Carnethon MR, De Chavez PJ, Biggs ML, Lewis CE, Pankow JS, Bertoni AG, Golden SH, Liu K, Mukamal KJ, Campbell-Jenkins B, Dyer AR. (2012). Association of weight status with mortality in adults with incident diabetes. JAMA. Aug 8;308(6):581-90.



BEGINNER WORKOUTS Week 1-2 For the first 2 week, you’ll be doing a work to rest ratio of 1:3 - for example, every work period of 20 seconds is followed by a 60 seconds rest. This gives your body adequate time to recover so that you can go hard in the next interval. Add 2 workouts/week to your strength training program to replace cardio or your current intervals.

Workout #1: Time Investment: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 5 rounds. A) Total Body Extension x 20 seconds - rest 60 seconds B) Mountain climbers x 20 seconds - rest 60 seconds

Workout #2: Time Investment: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 5 rounds. A) Wall Push Ups x 20 seconds - rest 60 seconds B) Step Jacks x 20 seconds - rest 60 seconds



Weeks 3-4 Now you’ve made progress, you’ll do a work to rest ratio of 1:1 and 1:2. This gives your body less time to recover, but you’re ready for it! Add 2 workouts/week to your strength training program to replace cardio or your current intervals.

Workout #1: Time Investment: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 5 rounds. A) Squats x 30 seconds - rest 30 seconds B) Walkouts x 30 seconds - rest 30 seconds

Workout #2: Time Investment: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 2 rounds. A) Low box step ups x 20 seconds - rest 40 seconds B) Wall or Kneeling Push ups x 20 seconds - rest 40 seconds C) Duck Unders x 20 seconds - rest 40 seconds D) Total Body Extension x 30 seconds - rest 30 seconds E) High knees Stepping x 30 seconds - rest 30 seconds



INTERMEDIATE/ADVANCED PROGRAM WEEK ONE The work rest interval ratio is slightly different depending on your current level. Intermediate - you’ll do a work to rest ratio of 1:1 – and advanced, you’ll do the WR3:1 formula. This gives your body less time to recover. Add 3-4 workouts/week to your strength training program to replace cardio or your current intervals.

Workout #1: Time: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 2 rounds. Intermediate = 30 seconds work, 30 seconds rest Advanced = 45 seconds work, 15 seconds rest A) Walk out with Double Push Up B) Sprint in Place C) Bodyweight Renegade Row D) Air Jump Rope E) Squat Thrust

Workout #2: Time: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 3 rounds. Intermediate = 30 seconds work, 30 seconds rest Advanced = 45 seconds work, 15 seconds rest A) Bulgarian Split Squat (split time each leg) B) Spiderman Planks C) Burpees Then do as many Cross Body Mountain Climbers as possible in 60 seconds. If your form get sloppy, take a quick break then dive back in.



Workout #3: Time: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 2 rounds. Intermediate = 30 seconds work, 30 seconds rest Advanced = 45 seconds work, 15 seconds rest A) Crocodile jacks B) Walkout to Cross Body Mountain Climber C) Crab Crawls D) Jump Squats E) Rotating planks WEEK TWO Again, the work rest interval ratio is slightly different depending on your current level. Intermediate – you’re progressing to WR2:1 – and advanced, you’ll follow the WR3:1 formula. Aim to do as many reps as possible in the time. Add 4 workouts/week to your strength training program to replace cardio or your current intervals.

Workout #1: Time Investment: Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 3 rounds. Intermediate = 40 seconds work, 20 seconds rest Advanced = 45 seconds work, 15 seconds rest A) Prisoner Squats B) Push Ups C) Ski Jumps Then Sprint in place for 60 seconds to finish with a bang!



Workout #2: Time Investment: Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Intermediate = 40 seconds work, 20 seconds rest. Repeat for a total of 3 rounds. Advanced = 30 seconds work, 10 seconds rest. Repeat for 5 rounds. A) Seal Jacks B) Atomic Push Ups C) Curtsy Switches BONUS: Finish with as many rounds as possible in 60 seconds: - 10 jumping jacks - 10 mountain climbers

Workout #3: Time Investment: Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 2 rounds. Intermediate = 40 seconds work, 20 seconds rest Advanced = 45 seconds work, 15 seconds rest A) Bodyweight Renegade Row B) Sprint in Place C) Walkouts with Cross Body Mountain Climbers D) Sprint in place E) Sprinter Starts (split time between legs)

Workout #4: Time Investment: Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 5 rounds. Intermediate = 40 seconds work, 20 seconds rest Advanced = 45 seconds work, 15 seconds rest



A) Walkouts to Cross Body Mountain Climber B) Jump Squats or Total Body Extension WEEK THREE Again, the work rest interval ratio is slightly different depending on your current level. Intermediate – you’re on WR2:1 and advanced, you’ll follow the WR3:1 formula. Aim to do as many reps as possible in the time. Add 3-4 workouts/week to your strength training program to replace cardio or your current intervals.

Workout #1: Time: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Intermediate: Do 20 seconds work, 10 seconds rest. Repeat for a total of 6 rounds. Advanced: Do 30 seconds work, 10 seconds rest. Repeat for a total of 5 rounds. A) Push ups B) Lunge Jumps (or split shuffle) C) Double Burpees

Workout #2: Time: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Intermediate: Do 20 seconds work, 10 seconds rest. Repeat for a total of 6 rounds. Advanced: Do 30 seconds work, 10 seconds rest. Repeat for a total of 5 rounds. A) Sprint In Place B) Spiderman planks C) Tuck jumps (sub: jump squats or total body extension)



Workout #3: Time: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Intermediate: Repeat for a total of 4 rounds. Advanced: Repeat for a total of 5 rounds. A) Crossover Walks x 20 seconds - rest 10 seconds B) Lunge Jumps (or split shuffle) x 20 seconds - rest 10 seconds WEEK FOUR This week, both Intermediate and Advanced levels follow the WR3:1 formula. Aim to do as many reps as possible in the time. Make sure you use good form. Add 3-4 workouts/week to your strength training program to replace cardio or your current intervals.

Workout #1: Time: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 3 rounds. A) Mountain Climbers (on sliders/towel if possible) x 45 seconds - rest 15 seconds B) Fast Feet x 45 seconds - rest 15 seconds C) Walkouts with Crab Crawl x 45 seconds - rest 15 seconds Then… Do as many burpees as possible in 60 seconds. Count your reps. Aim for 20 reps.



Workout #2: Time Investment: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 3 rounds. A) Single leg walkout (right leg) x 45 seconds - rest 15 seconds B) Single leg walkout (left leg) x 45 seconds - rest 15 seconds C) Ski jumps x 45 seconds - rest 15 seconds Then… Do as many jumping jacks as possible in 60 seconds. Count your reps. Aim for 70-80 reps.

Workout #3: Time: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 2 rounds. A) Fast Feet x 45 seconds - rest 15 seconds B) Cross Body Mountain Climbers x 45 seconds - rest 15 seconds C) Burpees x 45 seconds - rest 15 seconds D) Swinging Lunges x 45 seconds (split time between legs) - rest 15 seconds E) Jumping jacks x 45 seconds - rest 15 seconds



Workout #4: Time Investment: 10 minutes Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Rest for the specified time. Repeat for a total of 3 rounds. A) T Push Ups x 45 seconds - rest 15 seconds B) Lunge Jumps or Split shuffle x 45 seconds - rest 15 seconds C) Cross Mountain Burpees x 45 seconds - rest 15 seconds Then… Sprint in Place for 60 seconds. Move as fast as you can!

EXERCISE DESCRIPTIONS (In order of appearance)

BONUS TIP: To quickly find an exercise, press “command F” or “CTRL F” and use the search box. Boom! Disclaimer: You must have an Exercise Physiologist or Certified Personal Trainer (CPT) provide you with correct form on all the exercises and give you feedback on your technique.



BEGINNERS EXERCISES Total Body Extensions Movement Prep:

-‐ Stand with feet shoulder width apart as if you were going to do a squat -‐ Keep your eyes straight ahead and your core muscles engaged

Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself quickly into a quarter squat and

swing your arms behind you by your sides. -‐ Explode up from the squat by extending your hips and knees.

Simultaneously and go up onto your toes, raising your arms overhead. -‐ Control the descent back and in one movement return to the dip before

exploding back up again. -‐ This is the perfect non-impact replacement for jumping.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain

Mountain climbers Movement Prep:

-‐ Start in a push-up position, with hands directly under your shoulders -‐ Form a straight line with your body from head to heels -‐ Engage your core muscles and squeeze your glutes

Execution: -‐ Keeping your core tight, pick your right foot up off the floor driving your

right knee towards your right shoulder -‐ Return to starting position and repeat with the opposite side -‐ Continue alternating for required number of repetitions



Common Mistakes: -‐ Avoid letting your hips twist or sag during the movement -‐ Keep your shoulders blades down and back

Wall Push Ups Movement Prep: - Put your hands against the wall, as if you were doing a plank - Your body should form a straight line from ears to ankles Execution: - Bend your elbows and tuck them in close to your body while you lower yourself to within one inch of the wall or until your upper arms are even with your shoulder blades - Keep your body in a straight line during the entire movement, abdominals tight - Push yourself back up and repeat Common Mistakes: - Try not to let your hips drop or stick your butt in the air - Keep your elbows in - Avoid head dropping towards the floor



Step Jacks Movement Prep:

-‐ Stand with feet shoulder together, with your arms by your sides. Execution:

-‐ Step to the left while you swing your arms across to form a T with your body.

-‐ Move back to starting position as you drop your arms back to your sides. -‐ Repeat on the right side. -‐ Continue for the required time period.

Common Mistakes: -‐ Keep your knees slightly bent and land softly. -‐ Avoid leaning forward excessively or rounding your lower back.



Squats Movement Prep:

-‐ Stand with feet shoulder width apart, with arms out straight in front of you -‐ Keep your eyes straight ahead and your core muscles engaged

Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself until your thighs are parallel to the

floor -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain



Walkouts Movement Prep:

-‐ Stand with your feet shoulder-width apart Execution:

-‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your

hands and toes, in a plank position -‐ Your body should make a straight line and your hands should line up with

your shoulders. Hold for 2 seconds -‐ Walk your hands back to starting position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back



Low box step ups (no dumbbell required) Movement Prep:

-‐ Place left foot up on the step. This is your working leg. Execution:

-‐ Push all your weight through the heel of your left foot and lift yourself up so your right thigh is parallel to the floor

-‐ Brush the step with your right foot – but don’t rest it. -‐ Keep all your weight on your working leg -‐ Lower your non-working leg to the starting position -‐ Repeat for prescribed number of repetitions and switch legs

Common Mistakes: -‐ Drive weight through your heel (or you will feel pain in your knee) -‐ Engage your core throughout the movement and keep your chest up

Wall Push ups (see description above) Duck Unders Movement Prep:

-‐ Stand with feet shoulder width apart Execution:

-‐ Bend at your hips and step to the right, imagining you are ducking under a fence

-‐ Stand up and reverse the movement -‐ Keep your shoulders and head aligned throughout -‐ Reverse the sequence back to starting position and repeat -‐ Switch sides and repeat

Common Mistakes: -‐ Avoid arching your lower back -‐ Lock your shoulders down and back, and initiate the movement through

your hips



Total Body Extension (see description above) High knees Stepping Movement Prep:

-‐ Stand with feet shoulder together, with your arms by your sides Execution:

-‐ Drive your right knee toward your chest and quickly place it back on the ground.

-‐ Follow immediately by driving your left knee toward your chest. -‐ Continue to alternate knees as quickly as you can for the required time

period. Common Mistakes:

-‐ Land softly and stay light on your toes -‐ Avoid leaning forward excessively or rounding your lower back -‐ Relax your shoulders.



INTERMEDIATE/ADVANCED EXERCISES Walk out with Double Push Up Movement Prep:




your shoulders. Hold for 2 seconds -‐ Bend your elbows and lower yourself to within one inch of the floor or until

your upper arms are even with your shoulder blades -‐ Push yourself back up and repeat the push up, so you do 2 total. -‐ Walk your hands back up to start position and repeat




Sprint in Place Movement Prep:

-‐ Stand with your feet shoulder width apart Execution:

-‐ Run in place driving your knees up as high as possible. -‐ Your other arm will naturally swing forward. Keep a bend in the elbow. -‐ Sprint in place at 95% of your fastest pace.

Common Mistakes: -‐ Make sure your knee tracks in line with your toe. -‐ Engage core throughout movement. -‐ Maintain the natural arch in your lower back.

Bodyweight Renegade Row Movement Prep:

-‐ Start in push up position on the floor -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Row with your right hand to the side of your chest, keeping your elbow

close to your ribs -‐ Pause for 2 seconds and lower your hand -‐ Repeat on the left arm

Common Mistakes: -‐ Don’t let your torso rotate, keep you body parallel to the floor -‐ Keep your elbows tucked in throughout the movement -‐ If your hips shake, widen your feet to increase your base of stability



Air Jump Rope If you don’t have a jump rope – just pretend!! Movement Prep:

-‐ Stand with your feet shoulder width apart Execution:

-‐ Jump rope! Stay on your toes. -‐ Vary your jumps; two feet, one foot at a time, high knees

Common Mistakes: -‐ Landing with heavy feet -‐ Keep your knees soft and shoulders down

Squat Thrusts Movement Prep:

-‐ Stand shoulder width apart, with your arms down by your side Execution:

-‐ Bend down, putting your hands on the ground -‐ Kick your legs back so they are extended in push up position -‐ Jump back so your feet are at your hands again -‐ Repeat for prescribed repetitions -‐ NOTE: to make it easier, put your hands on a box or bench

Common Mistakes: -‐ Keep your core muscles engaged throughout the exercise -‐ Do not allow your back to round from it’s natural arch



Bulgarian Split Squat Movement Prep:

-‐ Get into split squat position, with your rear foot elevated on a bench or step that’s at least 12 inches high

-‐ Your toes should be resting on the bench. Lifting your rear foot higher increases the range of motion – and intensity.

Execution: -‐ Lower yourself down until your working thigh is parallel to the floor -‐ Hold this position for 3 seconds before driving your weight through the

heel of your working foot to return to starting position Common Mistakes:

-‐ Avoid arching your lower back -‐ Keep your abdominals engaged throughout the movement -‐ Make sure the discomfort you feel is in the quad muscles and not your

knee joint



Spiderman Planks Movement Prep:

-‐ Start in push up position with hands on the floor, underneath shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Kick your right leg out to side, try to touch your knee to your right elbow -‐ Reverse the movement and push your body back to the starting position -‐ Repeat, except on the next repetition, try to touch your left leg to your left

elbow -‐ Alternate back and forth for prescribed repetitions

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows tucked in throughout the movement -‐ Try not to let your torso rotate

Burpees Movement Prep:


-‐ Bend down, putting your hands on the ground -‐ Kick your legs back so they are extended in push up position -‐ Jump back so your feet are at your hands again and jump up -‐ Jump straight into a jumping jack -‐ Repeat for prescribed repetitions




Cross Body Mountain Climbers Movement Prep:

-‐ Start in push up position with hands underneath your shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Once you’re in starting position, cross your right knee towards your left

elbow followed by left knee to right elbow -‐ That’s one repetition

Common Mistakes: -‐ Don’t let your torso rotate, keep you body parallel to the floor -‐ Keep your elbows tucked in throughout the movement



Crocodile jacks Movement Prep:


-‐ Jump and land with your feet wide while you swing your arms diagonally opposite to form an X with your body.

-‐ Jump back to starting position as you switch your arms to the opposite direction

-‐ Repeat for the required time period. Common Mistakes:

-‐ Keep your knees slightly bent and land softly. No pounding elephant feet. -‐ Avoid leaning forward excessively or rounding your lower back.

Walkout to Cross Body Mountain Climber Movement Prep:




your shoulders. Hold for 2 seconds -‐ Do a cross body mountain climber, driving your right knee to left elbow,

and left knee to right elbow. -‐ Walk your hands back to starting position and repeat.




Crab Crawls Movement Prep:

-‐ Start in push up position with hands on the floor. -‐ Engage your core muscles, as you do in a plank.

Execution: -‐ Explode off the floor with your right leg; kick your right foot out to the side

so it lands flat next to your right hand. -‐ Reverse the movement and push your body back to the starting position. -‐ Repeat, except on the next repetition, and switch to your left leg. -‐ Alternate back and forth for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch. -‐ Lock your shoulders down and back, head up and eyes forward. -‐ Try not to let your torso rotate.



Jump Squats Movement Prep: Stand in a squat position, hands together in front of you Execution:

-‐ Push the ground away from you, exploding up and jumping high -‐ Always land with soft knees in a squat position and repeat

Common Mistakes: -‐ Make sure you bend your knees when squatting down, not from your torso -‐ Maintain the natural arch of your back -‐ Keep your knees soft and land lightly

Rotating planks Movement Prep:

-‐ Get into push-up position with your hands underneath your shoulders Execution:

-‐ Twist to the right, taking your right arm off the floor and finishing straight above your left arm

-‐ Your body will form a T -‐ Twist back and straight into plank position. Next twist away to the left so

your left arm ends up over the right -‐ Repeat for the desired number of repetitions

Common Mistakes: -‐ Avoid your hips dropping or back arching -‐ Keep you head inline with your body



Prisoner Squats Movement Prep:

-‐ Stand with feet shoulder width apart, with your hands interlocked behind your head.

-‐ Keep your eyes straight ahead and your core muscles engaged. Execution:

-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor.

-‐ Concentrate your weight in heels, maintaining the natural curve of back. -‐ Drive up from the squat by extending your hips and knees simultaneously. -‐ Lead up with your chest.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain.

Push Ups Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms straight down from your shoulders, perpendicular to the floor, feet

together and body in a straight line from ears to ankles Execution:

-‐ Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades

-‐ Keep your body in a straight line during the entire movement, abdominals tight

-‐ Push yourself back up and repeat Common Mistakes:

-‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in



-‐ Avoid head dropping towards the floor

Ski Jumps Movement Prep:

-‐ Stand on your right leg Execution:

-‐ Push off your right leg to jump to your left and land on the left leg -‐ Keep your knees slightly bent at all times, pushing your hips back -‐ Jump back and forth as far as you can while maintaining good form -‐ This movement is similar to inline skating

Common Mistakes: -‐ Keep your chest up -‐ Never lock out your knees. Ever. Always keep them slightly bent

Sprint In Place (see description above)



Seal Jacks Movement Prep:


-‐ Jump and land with your feet wide while you swing your arms out to the side, to form a T shape.

-‐ Jump back to starting position as you drop your arms back to your sides. -‐ Repeat for the required time period.

Common Mistakes: -‐ Keep your knees slightly bent and land softly. No pounding elephant feet. -‐ Avoid leaning forward excessively or rounding your lower back.

Atomic Push Ups Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms straight down from your shoulders, perpendicular to the floor, feet

together and body in a straight line from ears to ankles Execution:

-‐ Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades

-‐ Keep your body in a straight line during the entire movement, abs tight -‐ Push yourself back up and simultaneously jump both feet towards your

hands, like in a squat thrust -‐ Kick your feet back out to starting position, engaging your abs throughout

Common Mistakes: -‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in -‐ Avoid head dropping towards the floor, keep your eyes forward



Curtsy Switches Movement Prep:

-‐ Stand with feet shoulder-width apart, with your left toe angled at 45 degrees to the left

-‐ Your right toe is pointed Execution:

-‐ Cross your right leg behind body and to the left so your inner thighs touch -‐ Imagine you are drawing a semi-circle with your right toe -‐ Keep your hips square and chest up -‐ Bend left knee 90 degrees with toes pointing forward -‐ Return to starting position -‐ Immediately switch and repeat on the left leg

Common Mistakes: -‐ Do not let your body twist away – keep it square -‐ Engage your core muscles throughout the movement

Bodyweight Renegade Row (see description above) Sprint in Place (see description above) Walkouts with Cross Body Mountain Climbers (see description above)



Sprinter Starts The Movement:

-‐ Stand with your feet hip width apart and take a long step back on your right leg and put both hands on the floor – this is your sprinter starting position.

Execution: -‐ Your right knee nearly touches the ground and your left thigh is parallel to

the floor. -‐ Try not to let your left knee cross your toe. -‐ Pushing all your weight through the heel of you left foot, drive your right

knee forward and flex your hip to 90 degrees. -‐ Return to starting position and repeat for the prescribed time period. -‐ Switch legs

Common Mistakes: -‐ Make sure your knee tracks in line with your toe. -‐ Engage core throughout movement. -‐ Maintain the natural arch in your lower back.



Crossover Walks Movement Prep:

-‐ Start in push up position on the floor, with hands directly under your shoulders and a dumbbell outside your right hand

-‐ Engage your core muscles, as you do in a plank Execution:

-‐ Walk your hands to the right across the dumbbell so your left hand is closest to the dumbbell

-‐ Pause for 3 seconds -‐ Walk your hands back to the left across the dumbbell to starting position -‐ That’s one repetition

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Avoid hips dropping towards the floor



Lunge Jumps Movement Prep:

-‐ Stand in a split stance lunge position with your hands beside you Execution:

-‐ Instead of alternating legs by stepping back and forward, you’ll jump up for a lunge and switch legs in midair and descend into the next lunge upon landing

-‐ Go for a smooth continuous transition and series of jumps -‐ Do them in the same spot, try not to move forward

Common Mistakes: -‐ Excessive forward lean -‐ Arching your lower back -‐ Always keep a slight bend in your knees

Split Shuffle Movement Prep:

-‐ Stand in a split stance position with your hands beside you Execution:

-‐ Instead of alternating legs by stepping back and forward, you’ll do a quick switch legs in midair and go back and forth in a shuffle

-‐ Go for a smooth continuous transition and series of steps -‐ Do them in the same spot, try not to move forward

Common Mistakes: -‐ Excessive forward lean -‐ Arching your lower back -‐ Always keep a slight bend in your knees



Double Burpees Movement Prep:


-‐ Bend down, putting your hands on the ground -‐ Kick your legs back so they are extended in push up position -‐ Jump back so your feet are at your hands again, then kick your legs back

so they are extended in push up position. So you do 2 squat thrusts! -‐ The jump up and straight into a jumping jack -‐ Repeat for prescribed repetitions


Sprint In Place (see description above) Spiderman planks (see description above)



Tuck jumps Movement Prep: Stand in a squat position Execution: - Push the ground away from you, exploding up and jumping high and tucking your knees to your chest - Always land with soft knees in a squat position and repeat Common Mistakes: - Make sure you bend your knees when squatting down, not from your torso - Maintain the natural arch of your back - Keep your knees soft and land lightly

Push ups (see description above) Lunge Jumps (see description above) Mountain Climbers (see description above)



Fast Feet Movement Prep:

-‐ Start by standing with feet slightly wider than shoulder width apart -‐

Execution: -‐ Keeping your knee slightly bent, run on the spot on your toes -‐ Make sure your toes go no more than 2-3cm off the ground -‐ Emphasize on the speed of movement -‐ Repeat for specified time Common Mistakes: -‐ Don’t let your back round. Work hard to control the movement while you’re

moving quickly -‐ Lock your shoulders down and back



Walkouts with Crab Crawl Movement Prep:




your shoulders. Hold for 2 seconds -‐ Explode off the floor with your right leg; kick your right foot out to the side

so it lands flat next to your right hand. -‐ Reverse the movement and push your body back to the starting position. -‐ Repeat, except on the next repetition, and switch to your left leg. -‐ Push yourself back up and walk your hands back up to start position and

repeat Common Mistakes:

-‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try not to let your torso rotate



Single leg walkout Movement Prep:

-‐ Stand with your all your weight through the heel of you left foot, right knee forward and flex your hip to 90 degrees

Execution: -‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your


your shoulders. Hold for 2 seconds -‐ Drive your right knee towards your left elbow -‐ Walk your hands back to start position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try not to let your knees cross your toe

Ski jumps (see description above) Fast Feet (see description above) Cross Body Mountain Climbers (see description above) Burpees (see description above)



Swinging Lunges Movement Prep:

-‐ Stand shoulder width apart, holding the weight by your side Execution:

-‐ Lunge forward with your left foot, lowering down until your right thigh is parallel to the floor

-‐ Return to standing -‐ Reverse lunge with your left leg -‐ That's one repetition -‐ Repeat with your right leg




Jumping jacks Movement Prep:


-‐ Jump and land with your feet wide while you swing your arms up to form an X with your body.

-‐ Jump back to starting position as you drop your arms back to your sides. -‐ Repeat for the required time period. -‐ This is an awesome old-school exercise that gets your heart pumping.

Common Mistakes: -‐ Keep your knees slightly bent and land softly. No pounding elephant feet. -‐ Avoid leaning forward excessively or rounding your lower back.



T Push Ups Movement Prep:

-‐ Get into push-up position with your hands underneath your shoulders Execution:

-‐ Lower your chest toward to the floor, and as you push back up twist to the right, taking your right arm off the floor and finishing straight above your left arm

-‐ Your body will form a T -‐ Twist back and straight into the next push-up. As you push back up, twist

away to the left so your left arm ends up over the right -‐ Make sure you even out both sides

Common Mistakes: -‐ Avoid your hips dropping or back arching -‐ Keep you head inline with your body

Lunge Jumps or Split shuffle (see description above)



Cross Mountain Burpees Movement Prep:

-‐ Stand with your feet together, with feet shoulder width apart Execution:

-‐ Put your hands on the floor and kick your legs back so they are extended in a push up position

-‐ Do one cross body mountain climber. Bring your right knee to your left elbow, and alternate your left knee to right elbow

-‐ Jump back forward so your feet are next to your hands -‐ Jump up into a jumping jack -‐ Repeat for the prescribed repetitions


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