COVER - HIIT BURN...All meals on low carb day will be focused on eating lots protein, veggies, and...
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Transcript of COVER - HIIT BURN...All meals on low carb day will be focused on eating lots protein, veggies, and...
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Copyright©2017HIITBURN.comDISCLAIMER:Theinformationprovidedinthisguideisforeducationalpurposesonly.Wearenotdoctorsandthisisnotmeanttobetakenasmedicaladviceandthisisnotaprescribeddiet.Thisinformationisnotprescribingnutritionalinterventionstotreatdiseasesortheirsymptoms.Theinformationprovidedinthisguideisbaseduponourownexperiencesaswellasourowninterpretationsofthecurrentresearchthatisavailableforstrategiestohelpbuildhealthyeatinghabits.Theadviceandtipsgiveninthisguidearemeantforhealthyadultsonly.Youshouldconsultyourphysiciantoinsureadviceandtipsgiveninthisguideareappropriateforyourindividualcircumstances.Ifyouhaveanyhealthissuesorpre-existingconditions,pleaseconsultyourphysicianbeforeimplementinganyoftheinformationprovidedbelow.Thisproductisforinformationalpurposesonlyandtheauthordoesnotacceptanyresponsibilityforanyliabilitiesordamages,realorperceived,resultingfromtheuseofthisinformation.Allrightsreserved.Nopartofthispublicationmaybereproduced,transmitted,transcribed,storedinaretrievalsystem,ortranslatedintoanylanguage,inanyform,withoutthewrittenpermissionandsignatureoftheauthor.
TableofContents• WelcomeandHowtoGetStartedinNext5Minutes!• CarbCyclingSchedule• Nutri@onCalendar
• LowCarbDayBasics
• HighCarbDayBasics• FlexDay• FAQ• TheWorkouts
WelcometotheLeanCarbCycleQuickStartGuide!Inthisguide,youwillfindeverythingyouneedtogetstartedwithcarbcycling.Youwilllearnthebasicsofwhatyouneedtodo,soyoucangetstartedinthenextfewminutes.TheMainManualhasamuchmoredetailedoutlineofeverythingyouneed,butthisQuickStartGuidewillgiveyoutheoverviewtogetstarted.ThisQuickStartGuidewilloutlineyourCarbCyclingScheduleandanoverviewofLowCarbDaysandHighCarbdays.
1) [email protected]) EatthefoodsoutlinedforLowCarbDaysonLowCarbDaysand
eatthefoodsoutlinedforHighCarbDaysonHighCarbDays.3) Eatwhenyouarehungryandun@[email protected]
coun@ngcaloriesnecessary!4) Getinyourworkouts!Thelastsec@onoftheQuickStartGuide
outlinesyourworkouts.
YourCarbCyclingSchedule
Tokeepthingssimple,wewillbeusingthefollowingcarbcycleroutine:2-1Thismeans,eachweekyouwillfollowthepatternofhaving2lowercarbdays,followedbyonehighercarbday,thenrepeatinthatfashion.Everysecondhighcarbday,youcanincorporateaflexday,whereyoucanenjoymoreflexibilitybyenjoyingsomefoodsyoulovethatareoutsideofthemealplan.Thepatternwillgoasfollows:• Day1:LowerCarb• Day2:LowerCarb• Day3:HigherCarb• Day4:LowerCarb• Day5:LowerCarb• Day6:HigherCarb/FlexDay!• Day7:LowerCarb• Day8:LowerCarb• Day9:HigherCarb• Andsoon…Youshouldnothavetwobacktobackhighcarbsdaysonthisnutritionplan.Youshouldcyclethrougheachofthehighandlowcarbdaysforbestresults.
NutritionCalendarBelowyouwillfindyourCarbCyclingScheduleoutlinedbelowforhighcarbandlowcarbdays.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Day 1 Low Carb
Day/ HIGH FAT
Day 2 Low Carb
Day/ HIGH FAT
Day 3 High Carb
Day’ LOW FAT
Day 4 Low Carb
Day/ HIGH FAT
Day 5 Low Carb
Day/ HIGH FAT
Day 6 High Carb
Day/LOW FAT (Or Flex Day!
Day 7 Low Carb
Day/ HIGH FAT
Day 8 Low Carb
Day/ HIGH FAT
Day 9 High Carb
Day’ LOW FAT
Day 10 Low Carb
Day/ HIGH FAT
Day 11 Low Carb
Day/ HIGH FAT
Day 12 High Carb
Day/LOW FAT (Or Flex Day
Day 13 Low Carb
Day/ HIGH FAT
Day 14 Low Carb
Day/ HIGH FAT)
Day 15 High Carb
Day’ LOW FAT
Day 16 Low Carb
Day/ HIGH FAT
Day 17 Low Carb
Day/ HIGH FAT
Day 18 High Carb
Day/LOW FAT (Or Flex Day
Day 19 Low Carb
Day/ HIGH FAT
Day 20 Low Carb
Day/ HIGH FAT
Day 21 High Carb
Day’ LOW FAT
LowCarbDayBasicsThenextfewpageswillgiveanoverviewofhowtoeatforalowcarbday.Here’sacoupleoftipsforyourlowcarbdays:1.LowCarbDay=HighFatDayAllmealsonlowcarbdaywillbefocusedoneatinglotsprotein,veggies,andhealthyfats.Youwillgetyourenergyfromhealthyfatsonlowcarbdays.2.Eatwhenyouarehungryanduntilyouaresatisfied.Thisisveryimportant.Rememberthatyouarenotcuttingcalories,butcuttingoutthecaloriesyourbodydoesn'tneed.Yourbodythrivesoncalories,sotheyareneeded(evenwhentryingtoburnfat).Yourworstmistakewillbetodrasticallycutcalories.Ifyouareconstantlyhungry,youarenoteatingenough.Whenindoubt,it’salwaysgreattoeatmoreproteinandveggies.3.Don'tmindthefat.Onyourlowcarbdays,youmaythinkthatyouareconsumingalotoffat,andthatisbecauseyouare!Butdonotworry,allthefatsyouareeatingwillbeverybeneficialinhelpingyouburnunwantedfat.Eatinggoodfatburnsfat.Keepthatinmind.4.BestTimeforCarbsonLowCarbDay=PostWorkout.Ifyouaregoingtohavesomefruitoranothercarbsourceonlowcarbday,thebesttimetoeatthemispostworkout.Afteranintensetrainingsession,yourbodyisprimedtoindulgeincarbstoallowforrecoveryandto“refill”theglycogenstoresinyourmuscles.
Low Carb Day GuideEatthesetypesoffoodsonLowCarbDay.Eatwhenyouarehungryanduntilyouaresatisfied.Sticktoprotein,veggiesandfats.
• Protein:Eatproteinwitheverymeal!• Chicken• Turkey• Beef• Bison• Lamb• Fish(Tuna,Salmon,Tilapia,Halibut,etc.)• Pork• WildGame• EggsorEggWhites• ProteinShake• GreekYogurt
• Veggies:Eatplentyofveggiesuntilyouaresatisfied!• Broccoli• Asparagus• BrusselSprouts• Spinach• Kale• Onions• Peppers• Cucumber• Zucchini• Anyotherveggieyoulike!
• Fats:YouwillgetyourenergyfromfatsonLowCarbDay,soaddthesetoyourmeals!• Avocado• Cheese• Nutsorseeds(almonds,cashews,etc.)• NutButter(peanutbutter,almondbutter,etc.)• OliveOil
*Trytokeepmostfruittohighcarbday.Ifyouneedalittleenergyboost,youcanaddinsomeberries,whicharelowerincarbsthanmostfruits.LowCarbSnackIdeas:veggiesandhummus,ricecakesandnutbutter,proteinshake,Greekyogurtwithnutbutter,nuts,cheese,protein…
LowCarbDayExample#1• 5:00AM–Coffee• 6:00AM-Workout• 7:30AM-Breakfast:2-3wholeeggs,4ouncesofgrassfedbeef• PostWorkout:WheyProteinshakemixedwith4ozofcoconutmilk• 1:00PMLunch-4ouncesGrassFedBeefpattieswithasparagusand
meltedbutter• 4:00PMSnack-broccoliwithhummus• 7:00PMDinner-chickenbreast,¼ofanavocado,spinachsaladwith
homemadedressing(oliveoil,vinaigrette,spices)
LowCarbDayExample#2• 7:00AM–Coffee• 7:30AM-Breakfast:2-3wholeeggs,handfulofveggies,sprinkleof
cheese• 10:00AM–Snack-ricecakewithpeanutbutter• 1:00PMLunch–chickenbreast,spinach,onion,¼ofanavocado,salsa• 4:00PM-Workout• PostWorkout:WheyProteinshakemixedwith4ozofcoconutmilk• 7:00PMDinner-4ouncesofGrassFedBeef,broccoli,¼ofanavocado
Asyoucansee,prettysimple.Ifyouarestillhungryatmeals,eatmore.Keepinmindthatthemoreactiveyouare,themorecaloriesyouneed.Ifyouworkedouthardthatdayfor45minutesthenranarounddoingthings,simplyaddinmorefood.Remember,wearenottryingtocutcalories.Wearetryingtoeatcertaintypesofcalories,thatwillgetyouthebestresults,whichmeansyouneedtoeattoburn!Listentoyourbody!
HighCarbDayBasics
Thenextfewpageswillgiveanoverviewofhowtoeatforahighcarbday.Here’sacoupleoftipsforyourhighcarbdays:1.HighCarbDay=LowFatDayAllmealswillbefocusedonhighprotein,highercarb,andlowerfat.Yourproteinoptionswillremainthesameaslowcarbdays,butonthishighcarbdaysyouwillbeloweringyourfatintake.Instead,youwillfocusonincorporatingmorecarbohydratesintoyourmeals.Thenextpageoutlinesalistofgreatcarbstoaddintoyourmealsforhighcarbdays.2.Yourhighcarbdaywillandshouldbeabumpincalories.Becauseyouareeatingmorefrequently,yourcalorieintakeshouldbehigherthanyourlowcarbdays.3.GetinCarbsPostWorkout.Afteranintensetrainingsession,yourbodyisprimedtoindulgeincarbstoallowforrecoveryandto“refill”theglycogenstoresinyourmuscles.4.Eatwhenyouarehungryanduntilyouaresatisfied.Thisisveryimportant.Rememberthatyouarenotcuttingcalories,butcuttingoutthecaloriesyourbodydoesn'tneed.Yourbodythrivesoncalories,sotheyareneeded(evenwhentryingtoburnfat).Yourworstmistakewillbetodrasticallycutcalories.Ifyouareconstantlyhungry,youarenoteatingenough.Whenindoubt,it’salwaysgreattoeatmoreproteinandveggies.
High Carb Day GuideEatthesetypesoffoodsonHighCarbDay.Eatwhenyouarehungryanduntilyouaresatisfied.Sticktoprotein,veggiesandcarbs.
• Protein:Eatproteinwitheverymeal!• Chicken• Turkey• Beef• Bison• Lamb• Fish(Tuna,Salmon,Tilapia,Halibut,etc.)• Pork• WildGame• EggsorEggWhites• ProteinShake• GreekYogurt
• Veggies:Eatplentyofveggiesuntilyouaresatisfied!• Broccoli• Asparagus• BrusselSprouts• Spinach• Kale• Onions• Peppers• Cucumber• Zucchini• Anyotherveggieyoulike!
• Carbs:YouwillgetyourenergyfromcarbsonHighCarbDay,soaddthesetoyourmeals!*• Rice(brownorwhite)• SweetPotato• Potato• Beans• Fruit• Quinoa• Oatmeal• Fruit(keepfruittohighcarbday,ifpossible)*It’salsooktoaddinthesesimplesugarsintoafewmealsonhighercarbdays:Honey,puremaplesyrup.Don'tgocrazy,but1-2tablespoonswon'thurt.
HighCarbDaySnackIdeas:veggiesandhummus,fruit,ricecakesandhoney,proteinshake,meatprotein,Greekyogurtwithberries.
HighCarbDayExample#1• 5:00AM-Coffee• 6:00AM-Workout• 7:00AM-Breakfast-2-3eggs,1/4cupsteelcutoatswithcinnamonmixed
in(oatsmeasuredpre-cooked)• 10:00AM-Wheyproteinshakewithhandfulofstrawberriesmixedin.• 12:00PMLunch-1chickenbreast,1sweetpotato,andbroccoli.• 2:30PM-Snack-1ofpieceoffruitafewsquaresofdarkchocolate• 6:00PMDinner-4ouncesGrassFedBeefwithapotatoandasparagus• 8:00PMSnack-PlainGreekYogurtwithhoney,cinnamon,andhandful
ofraspberries
HighCarbDayExample#2• 6:00AM-Coffee• 7:00AM-Breakfast-2-3eggs,1/4cupsteelcutoatswithcinnamonmixed
in(oatsmeasuredpre-cooked)• 10:00AM-Wheyproteinshakewithhandfulofblueberries• 12:00PMLunch-4ouncesofturkey,1sweetpotato,andbrusselsprouts• 2:30PM-Snack-banana• 4:00PM–Workout• 5:30PMDinner-4ouncesofGrassFedBeefPatties,rice,beansandsalsa• 8:00PMSnack-handfulofraspberriesandafewsquaresofdark
chocolateYourhighcarbdaysneedtobealsohigherincalories.Thisiswhatwillallowyourbodiesmetabolismtoresetandburnmorefatfromyourlowcarbdays!
FlexDayAflexmealordayiswhatmanypeoplerefertoasa“cheatmealorcheatday.”Thesetermsaresynonymous.Wechoosethelanguageof“flex”becauseithasamorepositiveconnotation.Eatingfoodsyoulovethataren’tintheeverydaymealplanisn’t“cheating,”itisplannedandshouldbeenjoyed!Theyaredayswhereyouareandshouldmoreflexibleinyournutrition.Youshouldn’tfeelguiltywhenyouprepareforandplantoeatdeliciousfoodsthatyoulove!Onflexdays,enjoythefoodsyoulovewithoutgoingTOOoverboard.Forexample,ifyouwantpizza,eatafewslicesofpizzauntilyoufeelsatisfied,butavoideatingtheentiredeepdishpizzabyyourself,justBECAUSEit’syourflexday.Wewilldiscussinthenextsectionhowtobuildflexmealsandflexdaysintoyourplan.
NutritionFrequentlyAskedQuestionsQ:CanIeatbreadandPasta?A:Wesuggestthatyoueliminateallprocessedcarbsincludingbreads,flour,andgluten(thisincludeswholewheat).Ifyoucan’tlivewithoutbread,wesuggestchoosingaminimalamountofsproutedgrainbread,likeEzekielbread.Q:WhatdoIcookmyfoodwith?A:Wesuggesteliminatingvegetableandgrainoils,butcookallofyourfoodineither:grassfedbutterorcoconutoil(unrefined).KerrygoldisthemostpopularkindofgrassfedbutterandcanbefoundatplaceslikeTraderJoe'sandWholeFoods.Q:WhatdrinkscanIhave?A:Wesuggesttonotdrinkyourcalories.Thismeansnosodas(evendietsodas),fruitjuices,sportsdrinks,alcoholetc.forthenext21-days.Focusonwater!Blackcoffee(withoptional1-2teaspoonsheavycream),sparklingwater,andunsweetenedteasarealsook.Q:HowmanydaysperweekshouldIworkout?A:Workoutaminimumof3daysperweek.Q:I’mconfusedaboutLowCarbDayandHighCarbDayandwhenIshouldbeeatinghealthyfats…A:• LowCarbDays:Eatloweramountsofcarbsandhigheramountsoffat• HighCarbDays:Eathigheramountsofcarbsandloweramountsoffat
Q:HowmuchshouldIeatperday?A:Eatwhenyouarehungryanduntilyouaresatisfied.Ifyoufindyourselfgettingreallyhungrybetweenmeals,youarenoteatingenough.Youcanalwayseatasnackifyoufindthatyouarehungrybetweenmeals.Keepinmind,weareNOTcuttingcalories,wearesimplyfocusingoneatingtherightfoods.
Q:WhatspicescanIuse?A:Youcanusewhateverspicesyouwouldlikethatareone-ingredientspices!Ifyouchoosetouseotherspiceswithmultipleingredients,justbesuretheyarenoaddedingredientsbeyondspices.Forexample,Lawry'sSeasonSalt,it'ssecondingredientissugarandfifthingredientiscornstarch.Youdon’twanttohaveaddedsugars,cornstarch,oils,etc.Q:WhatisaFlexMealorFlexDay?A:Aflexmealordayiswhatmanypeoplerefertoasa“cheatday.”Wechoosethelanguageof“flex”becauseeatingfoodsyoulovethataren’tintheeverydaymealplanisn’t“cheating,”itisplannedandshouldbeenjoyed!Theyaredayswhereyouareandshouldmoreflexibleinyournutrition.Youshouldn’thaveaguiltyconnotationwhenyouprepareforandplantoeatdeliciousfoodsthatyoulove!Q:WhencanIhaveacheat/flexmeal?A:Acheat/flexmealwillhappenoneverysecondhighcarbday.Seethenutritioncalendarformoredetails!Q:Ihaveasweettooth.Where’sthedessert?A:Forthenext21-dayswewillavoidexcesssugar.However,fruit+almondbutterorpeanutbutterisagreatdessertalternative.Youcouldalsohaveaproteinshake,whichisbasicallyahealthymilkshake!Q:CanIuseanyalternativesweeteners?A:Wesuggeststickingtonaturalsweetenerslikehoneyandmaplesyrupinsmallquantities.ManypeopleaskiftheycanuseStevia,Truviaorotheralternativesweeteners.Steviacomesfromplants,butis200timessweeterthansugar,whichcanleadtoon-goingorincreasedcravingsforsweets.Wesuggestavoidingtheseforthenext21-days,oruseverysmallamountsifyoucan’tlivewithoutthem!Q:I’mabeginner.Ineedsomemodificationstotheexercises!A:Ifyouareabeginnerpleasedon’thesitatetoreachoutifyouhaveanyquestions.Youcanreachusat:[email protected]
TheWorkoutsTheworkoutsinthisplanwillbesimple,yetincrediblyeffective.Here’sabasicoutlineofwhatyourtrainingwilllooklike:1) Trytowalkatleast30minutesaday.2) Threetofivedaysperweek,youmaychooseoneoftheHIITworkouts
providedinthefollowingsection.TheHIITworkoutsarewrittenoutinthefollowingsectionandyoucanalsoseethe21-DayRapidFatLossExerciseVideosonthedownloadpagetofollowalong.
3) Ifyouwant,youmayaddinweighttraining3daysperweek.
Remember,theharderyoupushinyourworkouts,thebetterresultsyouwillsee!Donotmissaworkout,andpushhardoneveryrepandset.Alloftheworkoutswillbeprovidedinthenextsection.Forvideoexercisesdescriptions,youcanvisit:àhttp://hiitburn.com/21drfl-vd-area/
WORKOUT #1Circuit1:LegsAndCardio
Complete40secondson,20secondsoffofthefollowingexercises.Repeat1timeforatotalof2rounds.(6minutesintotal)• OfftheGroundPushups:40-seconds• Rest20-seconds• AlternatingReverseLunges:40-seconds• Rest20-seconds• Burpees(nopushup):40-secondsRest20-secondsandmovebacktothetop…
Circuit2:Cardio&AbsComplete30-secondson,30-secondsrestontheexercisesbelowfor2totalrounds…• V-Ups:30-seconds• Rest30-seconds• Burpees:30-seconds• Rest30-seconds• RussianTwist:30-seconds• Rest30-seconds• SitThroughs:30-secondsRest30-secondsandmovebacktothetop
WORKOUT #2Circuit#1-LegCrusher
Completetheworkoutasfollows.Restonlywhereitsaystorest.
Start:2-minutesofPunisherSquats:
• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-secondsRest60-seconds…Thencomplete20-secondson,10-secondsrestonthe3exercisesbelowfor2rounds:
• SquatJumps:20-secondsRest10-seconds• AlternatingFrontLunges:20-secondsRest10-seconds• GluteHold:20-secondsRest10-secondsthenmovebacktothetop(2totalrounds)Afterthe2-rounds…Immediatelymoveinto1moreminuteofPunisherSquats:• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds
Circuit2-TotalBodyBlaster#1Complete20secondson,10secondsrestforeachexercise.Repeatcircuit2xforatotalofthreerounds.• Reach-BackPushup:20seconds10-secondRest• CrossBodyMountainClimber:20seconds10-secondRest• In-N-Outs:20seconds10-secondRest• Burpees:20seconds10-secondRestRepeatcircuit2timesforatotalofthreerounds.
WORKOUT #3Circuit#1-ArmsBurner
Complete10-repsoneachexercisethenrest
10-secondsinbetween.
Completeinthisfashionuntilyou’vecompleted3rounds(90totalpushups)
• ReachThroughPushups:10reps(total)Rest10-seconds• T-Pushups:10reps(total)Rest10-seconds• OutsideMountainClimber+Pushup:10
repsRest10-secondsthenmovebacktothetop…
Circuit#2-StraightUpAbs
Completethecircuitasfollows:
• 30sec:OutsideMountainClimbers• 30sec:RussianTwistRest30sec.• 30sec:DolphinPlanks+Spiderman
Climb• 30sec:StandingReach• 30sec:AbPulsar+ToeTouchRest30sec.andcomplete3totalrounds.
WORKOUT #4Circuit#1-Abs,Arms,andLegs
PunisherWorkout!
YouwillbecompletingPunisherSquats,PunisherPushups,PunisherAbsandPunisherCardioallinarow,foradense4-minuteworkout."Punisher"means20secondsofanexercisefollowedbyahold.Complete20secondson,10secondsholdforeachexercise,andrepeateachexerciseonetime(totalofoneminute).Thenmoveontothenextexercisewithoutrestin-between.• BodyweightSquats:20seconds• SquatHold:10-seconds• BodyweightSquats:20seconds• SquatHold:10-second• Pushups:20seconds• PushupHold:10-seconds• Pushups:20seconds• PushupHold:10-seconds• In-N-Outs(handsontheground):20
seconds• V-UpHold:10seconds• In-N-Outs(handsontheground):20
seconds• V-UpHold:10seconds• Burpees:20seconds• JumpingJacks:10seconds• Burpees:20seconds• JumpingJacks:10seconds
Circuit#2-TotalBodyBlaster#2Perform20-secondsonwitha10-secondrestinbetweenforatotalof2rounds(6-minutes)• SquatToSquatJump:20-secondsRest10-seconds• OutsideMountainClimbers:20-
secondsRest10-seconds• V-Ups:20-secondsRest10-seconds• SitThroughs:20-secondsRest10-secondsthenmovebacktothetop
WORKOUT #5Circuit#1-LegCrusher
Completetheworkoutasfollows.Restonlywhereitsaystorest.
Start:2-minutesofPunisherSquats:
• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds
Rest60-seconds…Thencomplete20-secondson,10-secondsrestonthe3
exercisesbelowfor2rounds:
• SquatJumps:20-secondsRest10-seconds• AlternatingFrontLunges:20-secondsRest10-seconds• GluteHold:20-secondsRest10-secondsthenmovebacktothetop(2totalrounds)Afterthe2-rounds…Immediatelymoveinto1moreminuteofPunisherSquats:• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds
Circuit#2-CardioFinisherCompleteeachexercisebelowinthe20secondson10secondsrestfashionanddoTHREEroundsofeachbeforemovingtothenext.Forexample,do3roundsonthemountainclimbersTHENmovetothejumplunges.Completeinthisfashionforallexercises…• MountainClimbers:20secondson,10
secondsrest:X3• JumpLunges:20secondson,10seconds
rest:X3• In-n-Outs:20secondson,10secondsrest:
X3• Burpees:20secondson,10secondsrest:
X3
WORKOUT #6Circuit#1-ArmsBurner
Complete10-repsoneachexercisethen
rest10-secondsinbetween.
Completeinthisfashionuntilyou’vecompleted3rounds(90totalpushups)
• ReachThroughPushups:10reps(total)Rest10-seconds• T-Pushups:10reps(total)Rest10-seconds• OutsideMountainClimber+Pushup:10
repsRest10-secondsthenmovebacktothetop…
Circuit#2-StraightUpAbs
Completethecircuitasfollows:
• 30sec:OutsideMountainClimbers• 30sec:RussianTwistRest30sec.• 30sec:DolphinPlanks+SpidermanClimb• 30sec:StandingReach• 30sec:AbPulsar+ToeTouchRest30sec.andcomplete3totalrounds.
WORKOUT #7Circuit#1-Abs,Arms,andLegs
PunisherWorkout!
YouwillbecompletingPunisherSquats,PunisherPushups,PunisherAbsandPunisherCardioallinarow,foradense4-minuteworkout."Punisher"means20secondsofanexercisefollowedbyahold.Complete20secondson,10secondsholdforeachexercise,andrepeateachexerciseonetime(totalofoneminute).Thenmoveontothenextexercisewithoutrestin-between.• BodyweightSquats:20seconds• SquatHold:10-seconds• BodyweightSquats:20seconds• SquatHold:10-second• Pushups:20seconds• PushupHold:10-seconds• Pushups:20seconds• PushupHold:10-seconds• In-N-Outs(handsontheground):20
seconds• V-UpHold:10seconds• In-N-Outs(handsontheground):20
seconds• V-UpHold:10seconds• Burpees:20seconds• JumpingJacks:10seconds• Burpees:20seconds• JumpingJacks:10seconds
Circuit#2-CardioFinisherCompleteeachexercisebelowinthe20secondson10secondsrestfashionanddoTHREEroundsofeachbeforemovingtothenext.Forexample,do3roundsonthemountainclimbersTHENmovetothejumplunges.Completeinthisfashionforallexercises…• MountainClimbers:20secondson,10
secondsrest:X3• JumpLunges:20secondson,10
secondsrest:X3• In-n-Outs:20secondson,10seconds
rest:X3• Burpees:20secondson,10seconds
rest:X3
WORKOUT #8Circuit1-LegsAndCardio
Complete40secondson,20secondsoffofthefollowingexercises.Repeat1timeforatotalof2rounds.(6minutesintotal)• OfftheGroundPushups:40-secondsRest20-seconds• AlternatingReverseLunges:40-
secondsRest20-seconds• Burpees(nopushup):40-secondsRest20-secondsandmovebacktothetop…
Circuit2-TotalBodyBlaster#1Complete20secondson,10secondsrestforeachexercise.Repeatcircuit2xforatotalofthreerounds.• Reach-BackPushup:20seconds10-secondRest• CrossBodyMountainClimber:20
seconds10-secondRest• In-N-Outs:20seconds10-secondRest• Burpees:20seconds10-secondRestRepeatcircuit2timesforatotalofthreerounds.
Circuit#3-TotalBodyBlaster#2Perform20-secondsonwitha10-secondrestinbetweenforatotalof2rounds(6-minutes)• SquatToSquatJump:20-secondsRest10-seconds• OutsideMountainClimbers:20-
secondsRest10-seconds• V-Ups:20-secondsRest10-seconds• SitThroughs:20-secondsRest10-secondsthenmovebacktothetop
WORKOUT #9Circuit#1-LegCrusher
Completetheworkoutasfollows.Restonlywhereitsaystorest.
Start:2-minutesofPunisherSquats:
• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds
Rest60-seconds…Thencomplete20-secondson,10-secondsrestonthe3
exercisesbelowfor2rounds:
• SquatJumps:20-secondsRest10-seconds• AlternatingFrontLunges:20-secondsRest10-seconds• GluteHold:20-secondsRest10-secondsthenmovebacktothetop(2totalrounds)Afterthe2-rounds…Immediatelymoveinto1moreminuteofPunisherSquats:• BodyweightSquats:20-seconds• SquatHold:10-seconds• BodyweightSquats:20-seconds• SquatHold:10-seconds
Circuit#1-ArmsBurnerComplete10-repsoneachexercisethen
rest10-secondsinbetween.
Completeinthisfashionuntilyou’vecompleted3rounds(90totalpushups)
• ReachThroughPushups:10reps(total)Rest10-seconds• T-Pushups:10reps(total)Rest10-seconds• OutsideMountainClimber+Pushup:10
repsRest10-secondsthenmovebacktothetop…
Circuit#3-StraightUpAbs
Completethecircuitasfollows:
• 30sec:OutsideMountainClimbers• 30sec:RussianTwistRest30sec.• 30sec:DolphinPlanks+Spiderman
Climb• 30sec:StandingReach• 30sec:AbPulsar+ToeTouchRest30sec.andcomplete3totalrounds.
THE END!Thanks for joining us for
The Lean Cycle! We want to hear about your
incredible results. Get in touch with us to tell us about your experience.
Feel free to email us at: [email protected]
Can’t wait to stay in touch!
-Dennis and Kelsey Heenan
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And find us on Instagram @HIITBURN
