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AADDOONNIISSIINNDDEEXXWWOORRKKOOUUTT––BBUURNRN WWaaiisst t t t ooHHeeiigghht t RRaat t iioo≥≥5522%% HHyyppeerrt t rroopphhyy,,SSt t rreennggt t hhEEnndduurraannccee,,CCoonnddiit t iioonniinngg &&EEnndduurraannccee CCyyccllee11––WWeeeek k ss11‐‐44‐‐HHyyppeerrt t rroopphhyy
MMeeddiiuummwweeiigghht t ss,,6600‐‐9900sseeccoonnddssrreesst t ,,88‐‐1133rreeppss
CCyyccllee22––WWeeeek k ss55‐‐88‐‐SSt t rreennggt t hhEEnndduurraannccee
MMooddeerraat t eewweeiigghht t ss,,6600‐‐9900sseeccoonnddssrreesst t ,,88‐‐2211rreeppss
CCyyccllee33––WWeeeek k ss99‐‐1122––CCoonnddiit t iioonniinngg&&EEnndduurraannccee
LLiigghht t wweeiigghht t ss,,3300‐‐6600sseeccoonnddssrreesst t ,,1133‐‐2211rreeppss
AADDOONNIISSIINNDDEEXXWWaaiisst t t t ooHHeeiigghht t CChhaarrt t ––BBUURRNN
IIFFyyoouurrwwaaiisst t t t oohheeiigghht t rraat t iiooiissiinnt t hhiisscchhaarrt t uusseet t hheeAAddoonniissIInnddeexxBBUURRNNPPrrooggrraamm
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
2154 Burn System
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| Upload Date: | 10/08/2009 |
| Copyright: | Attribution Non-commercial |
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