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AADDOONNIISSIINNDDEEXXWWOORRKKOOUUTTBBUURNRN WWaaiissooHHeeiigghhRRaaiioo5522%% HHyyppeerrrroopphhyy,,SSrreenngghhEEnndduurraannccee,,CCoonnddiiiioonniinngg &&EEnndduurraannccee CCyyccllee11WWeeeess1144HHyyppeerrrroopphhyy 
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Adonis
 
Index
 
Program
 
 –
 
BURN
 
Waist
 
to
 
Height
 
Ratio
52%
 
Waist
 
Measurement
 
(Inches)
 
Height
 
(feet'
 
Inches)
 
5'0
 
(60)
 
31.2
 
31.8
 
32.4
 
33
 
33.6
 
5'1(61)
 
31.72
 
32.33
 
32.94
 
33.55
 
34.16
 
5'2(62)
 
32.24
 
32.86
 
33.48
 
34.1
 
34.72
 
5'3(63)
 
32.76
 
33.39
 
34.02
 
34.65
 
35.28
 
5'4(64)
 
33.28
 
33.92
 
34.56
 
35.2
 
35.84
 
5'5(65)
 
33.8
 
34.45
 
35.1
 
35.75
 
36.4
 
5'6(66)
 
34.32
 
34.98
 
35.64
 
36.3
 
36.96
 
5'7(67)
 
34.84
 
35.51
 
36.18
 
36.85
 
37.52
 
5'8(68)
 
35.36
 
36.04
 
36.72
 
37.4
 
38.08
 
5'9(69)
 
35.88
 
36.57
 
37.26
 
37.95
 
38.64
 
5'10(70)
 
36.4
 
37.1
 
37.8
 
38.5
 
39.2
 
5'11(71)
 
36.92
 
37.63
 
38.34
 
39.05
 
39.76
 
6'0(72)
 
37.44
 
38.16
 
38.88
 
39.6
 
40.32
 
6'1(73)
 
37.96
 
38.69
 
39.42
 
40.15
 
40.88
 
6'2(74)
 
38.48
 
39.22
 
39.96
 
40.7
 
41.44
 
6'3(75)
 
39
 
39.75
 
40.5
 
41.25
 
42
 
6'4(76)
 
39.52
 
40.28
 
41.04
 
41.8
 
42.56
 
6'5(77)
 
40.04
 
40.81
 
41.58
 
42.35
 
43.12
 
6'6(78)
 
40.56
 
41.34
 
42.12
 
42
 
43.68
 
6'7(79)
 
41.08
 
41.87
 
42.66
 
43.45
 
44.24
 
6'8(80)
 
41.6
 
42.4
 
43.2
 
44
 
44.8
 
6'9(81)
 
42.12
 
42.93
 
43.74
 
44.55
 
45.36
 
6'10(82)
 
42.64
 
43.46
 
44.28
 
45.1
 
45.92
 
6'11(83)
 
43.16
 
43.99
 
44.82
 
45.65
 
46.48
 
7'0(84)
 
43.68
 
44.52
 
45.36
 
46.2
 
47.04
 
 
 
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
 
of 00

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