TOTAL TIME
11:30
  CHAMPION CARDIO

Push to your limits with this high output, total-body routine geared for peak performance.

Do each exercise for 30 seconds, followed by a 10-second rest. Rest 30 seconds after each round.

EXERCISE WORK REST  
High Knees 0:30 0:10
Squat Thrust 0:30 0:10
Mountain Climber 0:30 0:10
Sprint 0:30 0:10
Jumping Jack 0:30 0:10
000.png REPEAT 3 ROUNDS REST 30 SECONDS
TOTAL TIME
16:00
  TARGET: ABS

Sleek, sexy, defined abs require nutritional discipline and dedication to your training. The exercises in this routine lift, twist, and turn to activate muscle fibers and get results faster.

Do each exercise for 20 seconds, followed by a 10-second rest. Rest 30 seconds after each round.

EXERCISE WORK REST  
Bicycle Crunch 0:20 0:10
Pike 0:20 0:10
Circles 0:20 0:10
000.png REPEAT 8 ROUNDS REST 30 SECONDS

trainer tip


Change the direction of your circles with each round.

TOTAL TIME
12:00
  NO GRIND, NO GLORY

Complete eight rounds of intense exercises that target your shoulders, back, core, and legs. You get what you earn with this routine.

Do each exercise for 20 seconds. Rest 30 seconds after each round.

EXERCISE WORK REST  
Squat Thrust 0:20
Inchworm 0:20
Mountain Climber 0:20
000.png REPEAT 8 ROUNDS REST 30 SECONDS
TOTAL TIME
7:00
  PUSH-UP INTERVALS

The push-up builds upper body and core strength using the muscles of the chest, back, shoulders, triceps, abs, and even the legs. Keep an eye on your form.

Complete as many kneeling push-ups in each interval as possible, followed by the specified period of rest.

EXERCISE WORK REST  
Kneeling Push-Up 0:10 0:10
Kneeling Push-Up 0:20 0:20
Kneeling Push-Up 0:20 0:10
Kneeling Push-Up 0:30 0:30
Kneeling Push-Up 0:20 0:20
Kneeling Push-Up 0:30 1:00
Kneeling Push-Up 0:20 0:20
Kneeling Push-Up 0:20 0:20
Kneeling Push-Up 0:10 0:10
Kneeling Push-Up 0:20 0:20
 

trainer tip


To vary the muscle groups targeted during the kneeling push-ups, alternate your hand positions to include standard push-ups, military push-ups, and diamond push-ups. Each will activate a different area of the chest, back, and arms.

..................Content has been hidden....................

You can't read the all page of ebook, please click here login for view all page.
Reset
54.205.243.115