phase II
strength (start with a 6RM and continue with that weight for all sets)
cardio strength ADVANCED phase iI workout 1 (MONDAY)
One-arm row
ADVANCED phase iI workout 1 EXPLANATION
Prep/Mobility
Start with nine minutes of rope jumping and follow it up with the mobility drills. Then move on to the Cardio portion of the workout.
Cardio
Start with 10 split jacks and without resting do 10 jumping jacks. Keep alternating between 10 split jacks and 10 jumping jacks until you complete 10 cycles. So by the end you’ll have completed 100 reps of each exercise. When that’s finished, move on to the strength exercises.
strength
Start with a weight you can lift around six times for your first set and continue using that weight for all sets. You’ll start with a one-arm row for six reps with each side, rest for 30 seconds, then do the Romanian deadlift for six reps, rest 30 seconds, and then do the hand walkout for six reps. Rest for 30 seconds after the hand walkout and repeat the circuit nine more times (10 circuits total). Keep in mind that your reps will drop off with each set so by the ninth or tenth set you’ll only get a few reps per exercise. This is how it’s supposed to be.
The Romanian deadlift can be performed with a barbell instead of kettlebells or dumbbells. For the hand walkout, if you can do more than six reps you have a few options. First, you could wear a weight vest. The second option is to elevate your feet on a flat bench.
Cardio strength
Combo 8 consists of a squat thrust, push-up, core row, power clean, reverse lunge and one-arm shoulder press. The entire sequence constitutes one rep. You’ll perform 10 reps in a row before rest-ing for 60 seconds. Then you’ll perform one more set. The weight should be light so you can move with plenty of speed. The goal is to burn fat, not build muscle, so focus on speed. Finish the workout with stretches.
Stretches
Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a 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 don’t, 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.
ADVANCED phase iI workout 2 (TUESday)
For the following swing/T push-up pairing you’ll do 10 reps of the swing followed by five reps to each side of the T push-up.
cardio II
Sprint at top speed for 30s, then drop to the ground and crawl for 30s. Repeat the sprint/crawl cycle nine more times (10 total) for a total of 10 minutes’ worth of work.
Swing
repeat cycle 4 more times (5 cycles total)
Crawl
ADVANCED phase iI workout 2 EXPLANATION
Prep/Mobility
Start with nine minutes of rope jumping. Then, perform the mobility exercises. Now you’re ready to move on to the first cardio exercises.
Cardio i
For this cardio exercise you’ll need access to a pull-up bar. Start with five lateral hops with each leg (10 reps total if you count each hop separately), then place your hands on the ground, jump your feet back, perform one push-up, then jump up and grap a pull-up bar with an overhand grip and perform one pull-up. Drop back to the ground and do four more reps of the squat thrust/push-up/jump/pull-up combo. Immediately do another five lateral hops with each leg followed by five reps of the combo.
Perform five cycles of this combo. Then move on to the cardio strength portion.
cardio strength
Start with 10 swings, then immediately do five T-rotation push-ups (you must do the rotation with each side to count as one rep). Next, do another 10 reps of the swing followed by five more T-rotation push-ups. Perform five cycles of this exercise pairing. You won’t drop or add a rep to each set like you’ve done in the past.
Cardio ii
Start by sprinting at top speed for 30 seconds, then drop to the ground and crawl for 30 seconds.
Jump back to your feet, sprint for another 30 seconds, then do another 30 seconds’ worth of crawling.
Repeat the sprint/crawl sequence for 10 minutes straight.
If you absolutely can’t crawl, do the mountain climber exercise for 30 seconds instead. However, the crawl is one of the most beneficial exercises you can do to get in shape. Finish the workout with stretches.
Stretches
Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a 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 don’t, 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.
prep/mobility
strength (start with a 6RM and continue with that weight for all sets)
cardio strength
ADVANCED phase iI workout 3 (thursDAY)
Deadlift
ADVANCED phase iI workout 3 EXPLANATION Prep/Mobility
Start with nine minutes of rope jumping and follow it up with the mobility drills. Then move on to the Cardio portion of the workout.
Cardio
Start with 10 split jacks and without resting do 10 jumping jacks. Keep alternating between 10 split jacks and 10 jumping jacks until you complete 10 cycles. So by the end you’ll have completed 100 reps of each exercise. When that’s finished, move on to the strength exercises.
strength
Start with a weight you can lift around six times for your first set and continue using that weight for all sets. You’ll start with a wide-grip pull-up for six reps, rest for 30 seconds, then do the deadlift for six reps, rest 30 seconds, and then do the upright row with external rotation for six reps. Rest for 30 sec-onds and repeat the circuit nine more times (10 circuits total). Keep in mind that your reps will drop off with each set so by the ninth or tenth set you’ll only get a few reps per exercise.
If you can’t do a wide-grip pull-up you can do a lat pulldown with a wide, overhand grip instead, or you can do a bent-over row as a last resort. The deadlift can be performed with a barbell instead of kettlebells or dumbbells. For the upright row with external rotation, don’t go too heavy. You should not approach failure on this exercise.
Cardio strength
You’ll do combo 8 for this workout, just like you did in workout 1. Combo 8 consists of a squat thrust, push-up, core row, power clean, reverse lunge and one-arm shoulder press. The entire sequence constitutes one rep. You’ll perform 10 reps in a row before resting for 60 seconds. Then you’ll perform one more set. The weight should be light so you can move with plenty of speed. The goal is to burn fat, not build muscle, so focus on speed. Finish the workout with stretches.
Stretches
Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a 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 don’t, 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.
ADVANCED phase iI workout 4 (saturday)
For the following swing/clap push-up pairing you’ll start with 14 reps of each and work your way down to one rep of each (14 sets of 14/13/12/11/10/9/8/7/6/5/4/3/2/1 reps).
cardio II
Sprint at top speed for 45s, then drop to the ground and crawl for 15s. Repeat the sprint/crawl cycle nine more times (10 total) for a total of 10 minutes’ worth of work.
No rest
repeat cycle 5 more times (6 cycles total)
No rest, repeat cycle 13 more times (14 total cycles) dropping a rep with each set
ADVANCED phase iI workout 4 EXPLANATION
Prep/Mobility
Start with nine minutes of rope jumping. Then, perform the mobility exercises. Now you’re ready for the Cardio I exercises.
Cardio i
For this cardio exercise you’ll need access to a pull-up bar, just like workout 2. Start with five lateral hops with each leg (10 reps total if you count each hop separately), then place your hands on the ground, jump your feet back, jump your feet forward, then jump up and grap a pull-up bar with an underhand grip and perform one chin-up. Drop back to the ground and do four more reps of the squat thrust/jump/chin-up combo. Immediately do another five lateral hops with each leg followed by five reps of the combo. Perform five cycles of this combo. Then move on to the cardio strength portion.
cardio strength
Start with 14 swings and without resting do 14 clap push-ups. Then do 13 swings followed immedi-ately by 13 clap push-ups. Keep dropping a rep with each set of each exercise until you perform one rep of the swing followed by one clap push-up.
You can do a squat thrust while holding weights if you can’t do a swing. The clap push-up can be re-placed with push-up off an exercise ball, or you can do the push-up with your feet on an exercise ball.
Cardio ii
Start by sprinting at top speed for 45 seconds, crawl for 15 seconds, then jump back up and sprint for 45 seconds followed by 15 seconds of crawling. Do that sprint/crawl cycle for a total of 10 minutes.
If you absolutely can’t crawl, do the mountain climber exercise for 15 seconds instead. However, the crawl is one of the most beneficial exercises you can do to get in shape. Finish the workout with stretches.
Stretches
Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a 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 don’t, 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.
ADVANCED phase iI workout 4 EXPLANATION ADVANCED phase iI progression