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AADDOONNIISS IINNDDEEXX WWOORRKKOOUUTT –– BBUURNRN
WWaaiisstt ttoo HHeeiigghhtt RRaattiioo ≥≥5522%%
HHyyppeerrttrroopphhyy,, SSttrreennggtthh EEnndduurraannccee,, CCoonnddiittiioonniinngg && EEnndduurraannccee
CCyyccllee 11 –– WWeeeekkss 11‐‐44 ‐‐ HHyyppeerrttrroopphhyy MMeeddiiuumm wweeiigghhttss,, 6600‐‐9900 sseeccoonnddss rreesstt,, 88‐‐1133 rreeppss
CCyyccllee 22 –– WWeeeekkss 55‐‐88 ‐‐ SSttrreennggtthh EEnndduurraannccee MMooddeerraattee wweeiigghhttss,, 6600‐‐9900 s seeccoonnddss rreesstt,, 88‐‐2211 rreeppss
CCyyccllee 33 –– WWeeeekkss 99‐‐1122 –– CCoonnddiittiioonniinngg && EEnndduurraannccee LLiigghhtt wweeiigghhttss,, 3300‐‐6600 sseeccoonnddss rreesstt,, 1133‐‐2211 rreeppss
AADDOONNIISS IINNDDEEXX WWaaiisstt ttoo HHeeiigghhtt CChhaarrtt –– BBUURRNN IIFF yyoouurr wwaaiisstt ttoo hheeiigghhtt rraattiioo iiss iinn tthhiiss cchhaarrtt uussee tthhee AAddoonniiss IInnddeexx BBUURRNN PPrrooggrraamm
Adonis Index Program – BURN Waist to Height Ratio ≥52%
Height (feet' Inches) Waist Measurement (Inches) 5'0 (60) 32.4 33 33.6 34.2 34.8 5'1(61) 32.94 33.55 34.16 34.77 35.38 5'2(62) 33.48 34.1 34.72 35.34 35.96 5'3(63) 34.02 34.65 35.28 35.91 36.54 5'4(64) 34.56 35.2 35.84 36.48 37.12 5'5(65) 35.1 35.75 36.4 37.05 37.7 5'6(66) 35.64 36.3 36.96 37.62 38.28 5'7(67) 36.18 36.85 37.52 38.19 38.86 5'8(68) 36.72 37.4 38.08 38.76 39.44 5'9(69) 37.26 37.95 38.64 39.33 40.02 5'10(70) 37.8 38.5 39.2 39.9 40.6 5'11(71) 38.34 39.05 39.76 40.47 41.18 6'0(72) 38.88 39.6 40.32 41.04 41.76 6'1(73) 39.42 40.15 40.88 41.61 42.34 6'2(74) 39.96 40.7 41.44 42.18 42.92 6'3(75) 40.5 41.25 42 42.75 43.5 6'4(76) 41.04 41.8 42.56 43.32 44.08 6'5(77) 41.58 42.35 43.12 43.89 44.66 6'6(78) 42.12 42 43.68 44.46 45.24 6'7(79) 42.66 43.45 44.24 45.03 45.82 6'8(80) 43.2 44 44.8 45.6 46.4 6'9(81) 43.74 44.55 45.36 46.17 46.98 6'10(82) 44.28 45.1 45.92 46.74 47.56 6'11(83) 44.82 45.65 46.48 47.31 48.14
7'0(84) 45.36 46.2 47.04 47.88 48.72
Warming up
A good warm up before any workout is important.
Go through the following warm up before each workout using a light manageable weight for each of the
exercises:
(Note: Choose warm up weights that are approximately 30‐50% of your working weight.)
Curl & press 1 set x 21 reps 30 seconds rest
Push Ups 1 set x 21 reps 30 seconds rest
Bent Dumbbell Row 1 set x 21 reps 30 seconds rest
Step Ups (bodyweight) 1 set x 13 reps 30 seconds rest
Pulldown & Pressdown 1 set x 21 reps 30 seconds rest
Bodyweight Squats 1 set x 21 reps 30 seconds rest
BURN Week 1: Hypertrophy
BURN Week 1: Day 1 Hypertrophy
Exercise
Sets Reps Rest (Sec) Rope Curls 2 13 60 Dumbbell Curls 2 13 60 Incline Dumbbell Curls 2 8 90
Barbell Curls 2 8 90
AI Curl & Press 3 8 90 Seated Dumbbell Press 5 8 90 Wide Grip Pulldowns 3 13 60 Standing Lateral Raise 2 13 60
BURN Week 1: Day 2 Hypertrophy
Exercise
Legs Sets Reps Rest (Sec) Step Ups 2 13 60 Reverse Lunge 2 13 60 Dumbbell Squat 2 8 90
Stiff Leg Deadlift 2 8 90
AI
Squat and Press 3 8 90 Incline Dumbbell Press 5 8 90
High Pull 3 13 60 Shrugs 2 13 60
BURN Week 1: Day 3 Hypertrophy
Exercise
Sets Reps Rest (Sec) Tricep Rope Pushdowns 2 13 60 Close Hands Push ups 2 13 60
Tricep extension (barbell) 2 8 90 Tate Press 2 8 90
AI
Pulldown & Pressdown 3 8 90 Standing Dumbbell Press 5 8 90
Dumbbell Upright Row 3 13 60 Bent Dumbbell Row 2 13 60
BURN Week 1: Day 4 Hypertrophy
Exercise
Sets Reps Rest (Sec) Seated Calf Raise 3 13 60 Calf Press 3 13 60
One leg Calf Raise (dumbbell) 2 8 90
AI
Rope Face Pulls 3 13 90 Low Pulley Row Wide Grip 5 8 90 Curl & Press 2 8 60
Seated Lateral Raises 3 13 60
BURN Week 2: Hypertrophy
BURN Week 2: Day 1 Hypertrophy
Exercise
Sets Reps Rest (Sec) Tricep Extensions (dumbbell) 2 13 60 Rope Pushdowns 2 13 60 Tate Press 2 8 90
One Hand Push ups 2 8 90
AI Pulldown & Pressdown 3 8 90 High Pull 5 8 90 Wide Grip Pulldown 3 13 60 Front Raise Plate 2 13 60
BURN Week 2: Day 2 Hypertrophy
Exercise
Legs Sets Reps Rest (Sec) Reverse Lunge 2 13 60 Dumbbell Squat 2 13 60 Stiff Leg Deadlift 2 8 90
Step Ups 2 8 90
AI
Squat & Press 3 8 90 Alternate Incline Dumbbell Press 5 8 90
Low Pulley Wide Grip Row 3 13 60 Bent Lateral Raise 2 13 60
BURN Week 2: Day 3 Hypertrophy
Exercise
Sets Reps Rest (Sec) Calf Press 3 13 60 Standing Calf Raises 3 13 60
One leg Calf Raise (dumbbell) 2 8 90
AI
Pulldown & Pressdown 3 8 90 High Pull 5 8 90 Seated lateral Raises 3 13 60
Shrugs 2 13 60
BURN Week 2: Day 4 Hypertrophy
Exercise
Sets Reps Rest (Sec) Hammer Curl 2 13 60
Standing Dumbbell Curl 2 13 60 Seated Dumbbell Curl 2 8 90
Barbell Curl 2 8 90
AI
Bent Dumbbell Row 3 8 90 Standing Dumbbell Press 5 8 90 Incline Dumbbell Press 3 13 60
Standing Lateral Raise 2 13 60
BURN Week 3: Hypertrophy
BURN Week 3: Day 1 Hypertrophy
Exercise
Sets Reps Rest (Sec) Reverse Curls 2 13 60 Incline Dumbbell Curls 2 13 60 Standing Dumbbell Curls 2 8 90
Rope Curls 2 8 90
AI Pullovers 3 8 90 Seated Dumbbell Press 5 8 90 Wide Grip Pulldowns 3 13 60 Dumbbell Front Raise 2 13 60
BURN Week 3: Day 2 Hypertrophy
Exercise
Sets Reps Rest (Sec) Dumbbell Squat 2 13 60 Reverse Lunge 2 13 60 Step Up 2 8 90
Get ups 2 8 90
AI
Squat and Press 3 8 90 Incline Dumbbell Press 5 8 90
High Pull 3 13 60 Seated Lateral raise 2 13 60
BURN Week 3: Day 3 Hypertrophy
Exercise
Sets Reps Rest (Sec) Offset Push ups 2 13 60 Tate Press 2 13 60
One Hand Pushups 2 8 90 Tricep Extension (dumbbell) 2 8 90
AI
Pulldown & Pressdown 3 8 90 One Arm Dumbbell Row Wide 5 8 90
Dumbbell Upright Row 3 13 60 Reverse Grip Pulldown 2 13 60
BURN Week 3: Day 4 Hypertrophy
Exercise
Legs Sets Reps Rest (Sec) One leg calf Raise (dumbbell) 3 13 60 Calf Press 3 13 60
Seated Calf Raise 2 8 90
AI
Pullovers 3 8 90 Alternate Incline Press 5 8 90 Cable Cross Over (high) 3 13 60
Incline Fyles 2 13 60
BURN Week 4: Hypertrophy
BURN Week 4: Day 1 Hypertrophy
Exercise
Sets Reps Rest (Sec) Tate Press 2 13 60 Rope Pushdowns 2 13 60 Tricep Extensions (dumbbell) 2 8 90
Spiderman Push ups 2 8 90
AI High Pull 3 8 90 Close Grip Pulldown 5 8 90 Pulldown & Pressdown 3 13 60 Bent Dumbbell Row 2 13 60
BURN Week 4: Day 2 Hypertrophy
Exercise
Legs Sets Reps Rest (Sec) Reverse Lunge 2 13 60 Dumbbell Squat 2 13 60 Stiff Leg Deadlift 2 8 90
One Leg Deadlift 2 8 90
AI
Squat & Press 3 8 90 Alternate Incline Dumbbell Press 5 8 90
Cable Cross Over High 3 13 60 Front Raise (Plate) 2 13 60
BURN Week 4: Day 3 Hypertrophy
Exercise
Sets Reps Rest (Sec) Calf Press 2 13 60 Seated Calf Raises 3 13 60
One Leg Calf Raise (Dumbbell) 3 8 90
AI
Pulldown & Pressdown 3 8 90 High Pull 5 8 90 Standing Lateral Raise 3 13 60
Curl & Press 2 13 60
BURN Week 4: Day 4 Hypertrophy
Exercise
Sets Reps Rest (Sec) One Arm Dumbbell Row 2 13 60
Standing Dumbbell Curl 2 13 60 Barbell Curl 2 8 90
Seated Dumbbell Curl 2 8 90
AI
Bent Dumbbell Row 2 13 90 Low Pulley Row Wide Grip 5 8 90 Incline Flye 3 13 60
Incline Dumbbell Press 3 8 60
BURN Week 5: Strength Endurance
BURN Week 5: Day 1 Strength Endurance
Exercise
Sets Reps Rest (Sec) Rope Curls 2 21 60 Dumbbell Curls 2 21 60 Incline Dumbbell Curls 2 13 90
Barbell Curls 2 13 90
AI Dumbbell Upright Row 3 13 90 Seated Dumbbell Press 3 13 90 Incline Flye 3 13 90 Pullovers 2 21 60 Stability Ball Roll outs 2 21 60
BURN Week 5: Day 2 Strength Endurance
Exercise
Sets Reps Rest (Sec) Step Ups 2 21 60 Dumbbell Squat 2 21 60
Reverse Lunge 2 13 90 Stiff Leg Deadlift 2 13 90
AI
Squat and Press 3 13 90 Incline Dumbbell Press 3 13 90 Cable Cross Over Mid 3 13 90
Seated Lateral Raise 2 21 60 Shrugs 2 21 60
BURN Week 5: Day 3 Strength Endurance
Exercise
Sets Reps Rest (Sec) Tricep Rope Pushdowns 2 21 60 Close Hands Push ups 2 21 60
Tricep extension (barbell) 2 13 90 Tate Press 2 13 90
AI
Pulldown & Pressdown 3 13 90 Standing Dumbbell Press 3 13 90 Dumbbell Upright Row 3 13 90 Bent Dumbbell Row 2 21 60
Stability Ball Roll outs 2 21 60
BURN Week 5: Day 4 Strength Endurance
Exercise
Sets Reps Rest (Sec)
Seated Calf Raise 3 21 60
Calf Press 3 21 60 One leg Calf Raise (dumbbell) 2 13 90
AI
Low Pulley Row Wide Grip 3 13 90 Curl & Press 3 13 90 Rope Face Pulls 3 13 90
Seated Lateral Raises 2 21 60 Stability Ball Curl ups 2 21 60
BURN Week 6: Strength Endurance
BURN Week 6: Day 1 Strength Endurance
Exercise
Sets Reps Rest (Sec) Tricep Extensions (dumbbell) 2 21 60 Rope Pushdowns 2 21 60
Tate Press 2 13 90 One Hand Push ups 2 13 90
AI Pulldown & Pressdown 3 13 90 High Pull 3 13 90 Wide Grip Pulldown 3 13 90 Bent Dumbbell Row 2 21 60 Front Raise Plate 2 21 60
BURN Week 6: Day 2 Strength Endurance
Exercise
Sets Reps Rest (Sec)
Reverse Lunge 2 21 60 Dumbbell Squat 2 21 60 Stiff Leg Deadlift 2 13 90
Step Ups 2 13 90
AI
Squat & Press 3 13 90 Alternate Incline Dumbbell Press 3 13 90 Low Pulley Row Wide Grip 3 13 90 Low Cable Cross Over 2 21 60
Bent Lateral Raise 2 21 60
BURN Week 6: Day 3 Strength Endurance
Exercise
Sets Reps Rest (Sec) Calf Press 3 21 60 Standing Calf Raises 3 21 60
One leg Calf Raise (dumbbell) 2 13 90
AI
Pulldown & Pressdown 3 13 90 High Pull 3 13 90 Low Pulley Row Close Grip 3 13 90
Triple Raise 2 21 60 Shrugs 2 21 60
BURN Week 6: Day 4 Strength Endurance
Exercise
Sets Reps Rest (Sec) Hammer Curl 2 21 60 Standing Dumbbell Curl 2 21 60
Seated Dumbbell Curl 2 13 90 Barbell Curl 2 13 90
AI
Pullovers 3 13 90 Standing Dumbbell Press 3 13 90 Incline Dumbbell Press 3 13 90
Bent Lateral Raises 2 21 60 Standing Lateral Raise 2 21 60
BURN Week 7: Strength Endurance
BURN Week 7: Day 1 Strength Endurance
Exercise
Sets Reps Rest (Sec) Reverse Curls 2 21 60 Incline Dumbbell Curls 2 21 60
Standing Dumbbell Curls 2 13 90 Rope Curls 2 13 90
AI Pullovers 3 13 90 Seated Dumbbell Press 3 13 90 Wide Grip Pulldowns 3 13 90 Bent Dumbbell Row 2 21 60 Dumbbell Front Raise 2 21 60
BURN Week 7: Day 2 Strength Endurance
Exercise
Sets Reps Rest (Sec) Dumbbell Squat 2 21 60 Reverse Lunge 2 21 60 Step Up 2 13 90
Get ups 2 13 90
AI
Squat and Press 3 13 90 Incline Dumbbell Press 3 13 90 High Pull 3 13 60
Curl & Press 2 21 60 Seated Lateral raise 2 21 60
BURN Week 7: Day 3 Strength Endurance
Exercise
Sets Reps Rest (Sec) Offset Push ups 2 21 60 Tate Press 2 21 60
One Hand Pushups 2 13 90 Tricep Extension (dumbbell) 2 13 90
AI
Pulldown & Pressdown 3 13 90 One Arm Dumbbell Row Wide 3 13 90 Dumbbell Upright Row 3 13 90
Reverse Grip Pulldown 2 21 60 Standing Lateral Raise 2 21 60
BURN Week 7: Day 4 Strength Endurance
Exercise
Sets Reps Rest (Sec) One leg calf Raise (dumbbell) 3 21 60 Calf Press 3 21 60
Seated Calf Raise 2 13 90
AI
Pullovers 3 13 90 Alternate Incline Press 3 13 90 Cable Cross Over (high) 3 13 90 Front Raise (Plate) 2 21 60
Incline Fyles 2 21 60
BURN Week 8: Strength Endurance
BURN Week 8: Day 1 Strength Endurance
Exercise
Sets Reps Rest (Sec) Tate Press 2 21 60 Rope Pushdowns 2 21 60 Tricep Extensions (dumbbell) 2 13 90
Spiderman Push ups 2 13 90
AI High Pull 3 13 90 Close Grip Pulldown 3 13 90 Pulldown & Pressdown 2 21 60 Bent Dumbbell Row 2 21 60 Triple Raises 3 21 60
BURN Week 8: Day 2 Strength Endurance
Exercise
Sets Reps Rest (Sec) Reverse Lunge 2 21 60 Dumbbell Squat 2 21 60 Stiff Leg Deadlift 2 13 90
One Leg Deadlift 2 13 90
AI
Squat & Press 3 13 90 Alternate Incline Dumbbell Press 3 13 90 Incline Dumbbell Press 2 13 90
Cable Cross Over High 3 21 60 Front Raise (Plate) 2 21 60
BURN Week 8: Day 3 Strength Endurance
Exercise
Sets Reps Rest (Sec) Calf Press 2 21 60 Seated Calf Raises 3 21 60
One Leg Calf Raise (Dumbbell) 3 13 90
AI 13
Pulldown & Pressdown 3 13 90 High Pull 3 13 90 Seated Dumbbell Press 3 13 90
Stability Ball Curl Up 2 21 60 Stability Ball Roll Out 2 21 60
BURN Week 8: Day 4 Strength Endurance
Exercise
Sets Reps Rest (Sec) Seated Dumbbell Curl 2 21 60
Standing Dumbbell Curl 2 21 60 Barbell Curl 2 13 90
One Arm Dumbbell Row 2 13 90
AI
Bent Dumbbell Row 3 13 90 Low Pulley Row Wide Grip 3 13 90 Seated Dumbbell Laterals 3 13 90
Incline Flye 2 21 60 Stability Ball Curl Up 2 21 60
BURN Week 9: Conditioning & Endurance
BURN Week 9: Day 1 Conditioning & Endurance
Exercise
Sets Reps Rest (Sec) Cable Curls 2 21 60 Dumbbell Curls 2 13 60 Tricep Rope Pushdowns 2 21 60
Tricep Extension (Dumbbell) 2 13 90
AI Dumbbell Upright Row 3 13 90 Seated Dumbbell Press 3 13 90 Incline Flye 3 13 90 Shrugs 2 21 60 Stability Ball Roll outs 2 21 60
BURN Week 9: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Push Ups 21 Bodyweight Squats 21 Curl and Press 13
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Close Hands Push Ups 21 Prisoner Squat 21 Bent Dumbbell Row 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Reverse Lunge 13 Wide Grip Pulldowns 13 Stability Ball Curl Ups 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Incline Dumbbell Press 13 Standing Calf Raises 21 Stability Ball Roll Outs 21
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Dips 21 Seated Calf Raises 21 Dumbbell Squat & Press 13
BURN Week 9: Day 3 Conditioning & Endurance
Exercise
Sets Reps Rest (Sec) Step Ups 2 21 60 Dumbbell Squat 2 21 60 Reverse Lunge 2 13 90
Stiff Leg Deadlift 2 13 90
AI
Squat & Press 3 13 90 Incline Dumbbell Press 3 13 90 Wide Grip Pulldown 3 13 90 Bent Dumbbell Row 2 21 60
Standing Lateral Raises 2 21 60
BURN Week 9: Day 4 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Bodyweight Squats 21 Offset Push ups 8 Stability Ball Roll Outs 13
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Push Up & Row 8 Reverse Lunge 21 Standing Dumbbell Press 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Standing Calf Raises 21 Upright Dumbbell Row 13 Stability Ball Curl Ups 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Close Hands Push Ups 13 Prisoner Squat 21 Stability Ball Roll Outs 21
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Bench Squat & Press 13 Standing Calf Raises 21 Dips 21
BURN Week 10: Conditioning & Endurance
BURN Week 10: Day 1 Conditioning & Endurance
Exercise
Sets Reps Rest (Sec) Dumbbell Curls 2 21 60 Barbell Curls 2 13 90 Tricep extension (barbell) 2 21 60
Tate Press 2 13 90
AI
Pulldown & Pressdown 3 13 90 Alternate Incline Press 3 13 90 High Pull 3 13 90 Bent Dumbbell Row 2 21 60
Stability Ball Roll outs 2 21 60
BURN Week 10: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Spiderman Push ups 8 Bodyweight Squats 21 Curl & Press 13
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Close Hands Push up 21 Reverse Lunge 13 Standing Dumbbell Press 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Prisoner Squat 21 Upright Dumbbell Row 13 Stability Ball Curl Ups 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Bent Dumbbell Row 13 Standing Calf Raises 21 Stability Ball Roll Outs 21
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Push ups 21 Standing Calf Raises 21 Squat & Press 13
BURN Week 10: Day 3 Conditioning & Endurance
Exercise
Sets Reps Rest (Sec) Reverse Lunge 2 21 60 Dumbbell Squat 2 21 60 Stiff Leg Deadlift 2 13 90
Step Ups 2 13 90
AI
Squat & Press 3 13 90 Alternate Incline Dumbbell Press 3 13 90 Low Pulley Row Wide Grip 3 13 90 Low Cable Cross Over 2 21 60
Bent Lateral Raise 2 21 60
BURN Week 10: Day 4 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Bodyweight Squats 21 Stability Ball Rollouts 13 Reverse Lunges 13
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Close Hands Push Ups 21 Triple Raise 21 Bulgarian Squat 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Stability Ball Curl Ups 21 Curl & Press 13 Reverse Lunge 13
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Pushups 21 Standing Calf Raises 21 Close Grip Pulldowns 13
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Standing Calf Raise 21 Cable Crossover Low finish 13 Upright Dumbbell Row 13
BURN Week 11: Conditioning & Endurance
BURN Week 11: Day 1 Conditioning & Endurance
Exercise
Sets Reps Rest (Sec) Tricep Extension (barbell) 2 21 60 Tate Press 2 13 90 Standing Dumbbell Curls 2 21 60
Cable Curls 2 13 90
AI Pullovers 3 13 90 Seated Dumbbell Press 3 13 90 Wide Grip Pulldowns 3 13 90 Bent Dumbbell Row 2 21 60 Front Raise Plate 2 21 60
BURN Week 11: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Bodyweight Squats 21 Stability Ball Rollouts 13 Pushups 21
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Bulgarian Squat 13 Upright Row 21 Standing Dumbbell Press 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Stability Ball Curl Ups 21 Front Raise Plate 13 Prisoner Squat 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Reverse Lunge 13 Curl & Press 21 Wide Grip Pulldowns 13
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Standing Calf Raise 21 Incline Dumbbell Press 13 Bodyweight Squats 21
BURN Week 11: Day 3 Strength Endurance
Exercise
Sets Reps Rest (Sec) Prisoner Squat 2 21 60 Dumbbell Squat 2 21 60
Stiff Leg Deadlift 2 13 90 Get Ups 2 13 90
AI Squat & Press 3 13 90 Alternate Incline Dumbbell Press 3 13 90 Incline Dumbbell Press 3 13 90 Cable Cross Over High 2 21 60 Front Raise Plate) ( 2 21 60
BURN Week 11: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Decline Pushups 21 Step up 13 Stability Ball Rollouts 21
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Reverse Lunge 13 Stability Ball Curl Ups 21 Pulldown& Pressdown 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Stability Ball Curl Ups 21 Cable Crossover High 13 Prisoner Squat 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Squat & Press 13 Standing Calf Raise 21 Upright Dumbbell Row 13
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Standing Calf Raise 21 Incline Flye 13 Stability Ball Rollouts 21
BURN Week 12: Conditioning & Endurance
BURN Week 12: Day 1 Conditioning & Endurance
Exercise
Sets Reps Rest (Sec) Triple Curl 2 21 60 Standing Dumbbell Curl 2 13 90
Tricep extension (barbell) 2 21 60 Tate Press 2 13 90
AI
Pulldown & Pressdown 3 13 90 Low Pulley Row Wide Grip 3 13 90 Seated Dumbbell Laterals 3 13 90 Incline Flye 2 21 60
Triple Raise 2 21 60
BURN Week 12: Day 2 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Triple Raise 21 Reverse Lunge 13 Stability Ball Curl Ups 21
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Step Ups 13 Stability Ball Roll outs 21 Curl & Press 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Prisoner Squat 21 Pulldown & Pressdown 13 Bent Dumbbell Row 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Squat & Press 13 Standing Calf Raise 21 Low Cable Crossover 13
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Standing Calf Raise 21 Bench Squat & Press 13 Pushups 21
BURN Week 12: Day 3 Conditioning & Endurance
Exercise
Sets Reps Rest (Sec) Dumbbell Squat 2 21 60 Reverse Lunge 2 21 60 Step Up 2 13 90
Get ups 2 13 90
AI
Squat and Press 3 13 90 Incline Dumbbell Press 3 13 90 High Pull 3 13 60
Curl & Press 2 21 60 Seated Lateral raise 2 21 60
BURN Week 12: Day 4 Conditioning & Endurance WHOLE BODY CIRCUITS Circuit 1 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps Prisoner Squat 21 Pulldown & Pressdown 13 Bent Dumbbell Row 21
3 Min Rest then move on to Circuit 2 Circuit 2 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Step Ups 13 Stability Ball Roll outs 21 Curl & Press 13
3 Min Rest then move on to Circuit 3 Circuit 3 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Stability Ball Curl Ups 21 Reverse Lunge 13 Triple Raise 21
3 Min Rest then move on to Circuit 4 Circuit 4 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Squat & Press 13 Bodyweight Squat 21 Low Cable Crossover 13
3 Min Rest then move on to Circuit 5 Circuit 5 ‐ Compete 3 sets of the following exercises back to back to back Take 1 minute rest between each circuit Reps
Standing Calf Raise 21 Squat & Press 13 Pushups 21