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Disclaimer
T h e e x e r c i s e s a n d a d v i c e c o n t a i n e d w i t h i n t h i s b o o k may b e t o o s t r e n u o u s o r d a n g e r o u s f o r some p e o p l e , a n d t h e reader should c o n s u l t a p h y s i c i a n b e f o r e engaging i n them. The a u t h o r and p u b l i s h e r o f t h i s book a r e n o t r e s p o n s i b l e i n a n y m a n n e r w h a t s o e v e r f o r a n y i n j u r y t h a t may o c c u r t h r o u g h r e a d i n g and f o l l o w i n g t h e i n s t r u c t i o n s h e r e i n .

12 Weeks to Better Than Ever Copyright 0 2002 Mark De Lisle Master Level FitnessTM a trademark owned by Bronze Bow Publishing. is All rights reserved. No part of this publication may be reproduced, stored in a retrievable system, or transmitted, in any form or by any means electronic, mechanical, photocopying, recording, or otherwise, except for the inclusion of brief quotations in a review, without prior permission in writing from the publishers. Published by Bronze Bow Publishing, Inc., 2600 East 26th Street, Minneapolis, MN 55406. You can reach us on the Internet at www.bronzebowpublishing.com. Literary development and cover/interior design by Koechel Peterson & Associates, Inc., Minneapolis, Minnesota. Manufactured in the United States of America.

................. MY BEFORE BODY ..... ................. MY A F T E R BODY! ..........8 4 ... I5 .....................1 2 WEEKS T O BETTER T H A N EVER "Special thanks to Lor Pace and Lance Ulnbbels for making this P-week program happen.................................. F I R S T T H I N G S F I R S T .......................4 ............................................. 5 2 .. 5 2 I O N Y X C U T T I N G ................. 10 5 ...................... 12 6 ......... 54 BRONZE BOW P U B L I S H I N G ........" -mark De Lisle INTRODUCTION 1 ............................ YOU ARE WHAT YOU E A T ............................. 1 4 T H E PROGRAM ...6 ........... A I M ..... READY .............................E D G E M I N E R A L S U P P L E M E N T A T I O N ..... 5 1 7 ......... 59 3 ......... F I R E ! ...

. make sure you have clearance . but in order to do so we must experience a paradigm shift. regardless of where we are currently on the time line of life. . cover all of the major components of the book. we must push ourselnes to the next lenel. have designed this workout to be as I simple as possible." ealth. The only person who will suffer is you. which is why most people wander through life with little to no excitement in their daily lives. 1 . However. for those of us who truly want to succeed. YOU! As a resul~. However. you can get as much or as little out of this program as you like. a lifestyle change. H Unfortunately. set goals for change. Make the decision today to not stop until you reach your goals! Sadly. . Remember. make a plan of action. We all know that we want to look and feel younger. change is never easy. there are no magic pills if you are looking for long-term results. Every exercise. and then finally complete your transformation to a better. . we must push ourselves to the next level. However. every measurement. . For those who are already "in shape. you will record your current status. because now you are going to push yourself even further than before! As you use this workbook. "Change is neuer easy. you can reach your goals and regain the body of your youth. Like any tool." get ready. and every step to your "lifestyle change" is up to you to execute for perfection. This workbook is designed to help you accomplish this very task. then you can expect 50% of the results.1 2 WEEKS T O BETTER T H A N EVER . or in other words. for those of us who truly want to succeed. In other words. . healthier you by finishing the program. and yet give you the most complete and comprehensive workout available on the market today program. fitness. this workout is only as good as the person using it . I know this program will take you there. and quality of life are becoming more and more important to each of us on a daily basis. and is a companion to the book entitled Mark De Lisle's Navy SEAL Breakthrough to Master Level Fitness! Having been a Navy SEAL and a professional fitness trainer. if you only perform 50% of the program each day. with dedication and hard work.

We not only want you to be more fit. this program is a total body workout. and you in turn will push them toward theirs. . you will see great success with this program! 3. It will focus not only on proper exercise. it will spill over into the other areas ofyour life. Once you have read Mark's book. The book also gives the "Why" for doing so many of the different requirements outlined in this workbook. It is only one piece of the entire puzzle. do not become discouraged. You will find as you work with others. 2. because success begets success! As you execute this program. and feel that you have a clear understanding." I FIRST THInGS FIRST 1. as well as pictures and demonstrations on the stretches. Permanent change takes time." you must first read the book Mark De Lisle's Navy SEAL Breakthrough to Master Level Fitness! My book will give you insight and instruction on proper form. Exercise is not enough. As you begin to feel better about yourself. There will be days when you will not want to work out. it will be time to start this program. Permanent change takes time. do not become discouraged. Through teamwork and the synergistic motivation of others around you. and exercises necessary to complete this program. F I N D A PARTNER OR GROUP The best solution for combating failure and ensuring your success is to do this program with someone else or a group of people. READ THE BOOK In order to maximize the benefit of your "lifestyle change. but hydration and nutrition as well. BE PREPARED FOR CHANGE Remember.FIRST T H I N G S FIRST ' I s you execute this program. they will push you toward your goals. we also want you to be healthier.

Once a week! That's right! Although eat- . most people do not eat healthy. the body is not working optimally. 2. it's back to work again. . when and how much you eat are also critical. In fact. Keep in mind.. . 3. people who are lean and mean are that way for a reason. people who are lean and mean are that way for a reason. sweat. the furnace will not function properly. Our bodies have a hard time using poorly digestedfood. During the week you must stay focused.1 2 WEEKS T O BETTER T H A N EVER "Keep in mind. then exercise is not enough. With all the blood. If you rarely add fuel to burn. 99 . you can . . You must work out on a daily basis and eat properly On Saturday or Sunday (not both days). the less you will want to eat certain foods. : . "Does eating right mean I have to suffer?" No. they diet (starve their bodies) to shed the unwanted pounds. reward yourseZf with some of Iqe's delicacies. Imagine your stomach as a furnace that runs more efficiently if it is constantly burning.:. by replacing old habits with new ones. come Monday. "Does that mean that I can't eat what I want?" No. carrots and celery will never replace a big bowl of ice cream or a chocolate bar! The point is this. and usually convert it tofat. and tears from your daily workouts. and whenever possible NO FOOD 4 hours prior to going to bed at night. or it creates fat and keeps it in storage for the times of famine (dieting). On the other hand. EAT R I G H T Regrettably. When they become overweight. It is best to eat five small meals throughout the day. your stomach will digest food faster and more efficiently. not really. you will find that the more fit you become. In either scenario. I f looking andfeeling younger is one ofyour goals. . But. As a result. . their bodies store the excess fat from the unhealthy food they eat. or you put in too much fuel at a time. if the furnace is always burning and is never overworked. you won't want to throw away all your progress on a doughnut. You must make conscious choices regarding your eating habits. . S P O I L YOURSELF ONCE A WEEK ing right all the time is the best solution. YOU R R E WHRT YOU ERT 1 . EAT SMALL AND EARLY In addition to eating properly (foods low in fat).

Remember. D R I N K PLENTY OF WATER 5.com. it is necessary to supplement one's diet with those nutrients necessary for proper health. SUPPLEMENT YOUR D I E T Equally as important to eating right is hydration. when you feel thirsty. On average. Water is critical for circulating the necessary nutrients into one's cells.YOU ARE W H A T YOU EAT 4. please refer to my Web site at www.masterlevelfitness. a person should drink 8 ten-ounce glasses of water a day. As a result. Most people do not drink enough water. Eating right isn't enough anymore. Check it out on page 54. For more information about these electrolyte supplements or to find out how to purchase IONYX products. as well as eliminating toxins and waste from the body. you are already dehydrated! Don't wait until you get to this point. Sadly. even some of our best foods are not enriched with the same amount of vitamins and minerals of even a generation ago. . and IONYX has created a fit pak specifically designed to provide daily support for my workout. I recommend the following IONYX supplements for meeting one's daily minimums. Water is also needed to keep our bodies from overheating.

this is great. Remember to celebrate your successes! .. So for the last time. we suggest that you use your partner for this chapter. you will see progress that you might not have noticed as quickly y (i. if possible. You need to record your measurements.e. During your beginning stages. but your measurements show that those few pounds equate to 4 inches off of your waist . B tracking your measurements. to visually record your transformation! When taking your pictures. W E I G H T D O E S N ' T MATTER A little bit of embarrassment is a good thing. . you will also take pictures of your "new body!" You may also want to track your progress. they can even help you. and if you let them. wear a swimsuit or other clothing that will expose your "before body. don't let discomfort keep you from reaching your goals! Let your loved ones give you the encouragement and support necessary for you to obtain that body that you have temporarily misplaced! Have your partner take your "before body" pictures. isn't it going to be fantastic when you feel and look younger again!" 1 . However. your end goal shouldn't be how much you weigh. MEASURE YOUR BODY 2. . it will give you more encouragement to make the change. I f anything. and in different parts of their bodies. and it is easier for someone else to measure your body for you. Although it may be a little uncomfortable. not bad. Post your pictures somewhere that will remind you of your motivation! 3 . because you will be shedding unwanted fat. . you may want to track your weight. "WHY?" It's simple. make sure you use a well-lit room. you will need full-length. which may not seem like much. TAKE P I C T U R E S OF YOUR BODY As is the case in most of life's many experiences. we need to take a good hard look at your current body. So. . it is just as important to know where you have been. as it is to know where you are going.).1 2 WEEKS TO BETTER T H A N EVER V-L "After all. because muscle weighs more than fat! As a result. For the best results. there will come a point where you will start putting on weight again . Remember. They want you to succeed. In the beginning you may only lose a few pounds." Keep in mind that at the end of the program. frontal. and. your loved ones want you to be healthy. and backside views of your body. side. but rather how youfeel and look. One of the main reasons for taking your measurements is because everyone loses weight differently.

1 1 1 1 Date Weight Heck Start End of Week I End of Week 2 End of Week 3 Shoulders Biceps 1 1 I I I I 1 1 1 Week 5 ..MY BEFORE BODY.

improper form can cause injury. your fitness evaluation is a guide for your weekly workouts. you will create "snap shots" of your current physical fitness for a given part of the body Do not become discouraged iJ you do not have the same fitness level as someone else.. perform every exercise outlined on the following page. but in the fifth area you are advanced. Remember. . As you perform each exercise. BE HONEST As you take your evaluation test. Everyone? starting point is dflerent. each exercise is specifically chosen to target a specific part of the body. As a result. You will only be cheating yourself. SET YOUR F I T N E S S LEVEL In order to optimize this program. First. Each exercise must be done to exhaustion (usually within a 2-minute period). make sure you maintain the proper form at all times. Remember this is only a starting point. 1 . you need to exercise each body part at the level it is challenged.1 2 WEEKS T O BETTER T H A N EVER "Do not sacrifice form for repetitions. This is okay. Once you start your weekly routines. When creating your benchmark. therefore. you need an honest view of your current fitness levels. Second. you may find that in four of the five areas you are a beginner. you may need to adjust (increase or decrease) your repetitions or move to a higher level until you are maximizing your workout (the best time for setting your benchmark is on the Saturday before you begin working out). This must be done for a variety of reasons. you must prepare by benchmarking your current fitness level. . You will only be cheating yourself!" RERDY. When performing each exercise. do not sacrifice form for repetitions. Once you begin your training. 2.

8.1 2-4-6-4-2 1 4-6-8-6-4 4-6-8.10-8-6-4 I . EXERCISES 1 Beginning Level Stage I j Intermediate Level Stage 3 Stage 4 j i Advanced Level Stage 5 -1 .1 2. then check the corresponding box for the level of the exercise you performed.10. When you begin your workout.4-6-8. / 1-2-4-2-1 1-2-4-2-1 Reverse Grip i 1 2-4-6-8.1210-8-6-4 6-4-2 2-4-6-8-6-4-2 11 2-4-6-8.LO-8.? 4 A Rglr e ua / / I Sa e 2 tg I 2-4-2 2-4-6-4-2 1 6 2-4-6-8-1 0-8.10-8.1 0.12./ 8-10-12-14-166-4-2 10-8-6-4 12-10-8-6 14-12-168 i j Sa e tg - Regular 2-4-2 1-2-1 1-2-1 I 2-4-6-4-2 / 2-4-6-8-6-4-2 2-4-6-4-2 2-4-6-4-2 Close Grip e . Use this fitness evaluation as a general overall look a t your fitness level.10-8.10..126-4-2 1 10-8-6-4 10-8 2-4-6-8-6-4-2 2-4-6-8.1 4-6-8.4-6-8. use the correct fitness level for each exercise as a starting point. Record the maximum number of repetitions for each of the following exercises.READY.1 6-8-10-12-14. . I I 30 Calf Raises Choose the corresponding level and stage from the following pyramid tables as a guide when performing upper body workouts. Adjust reps and pyramids as necessary or move to a higher level whenever possible.14. EXERCISE5 (Regular) Push-ups Crunches Total Max Reps f Beginning Level j Intermediate Level / Advanced Level I 32 20 10 'i / 72 50 25 20 130 100 ' 1 I Lunges B r Dips a Flutter Kc s ik I I 50 10 .10.126-4-2 10-8-6-4 / Behind the Neck ' 1-2-1 / 1-2-1 1-2-4-2.1 4-6-8-1 0-1 2.

they are much easier to attain.1 2 WEEKS T O BETTER T H A N EVER --- "Goals keep you focused on the end results and are necessary for true commitment. I f you are not committed. Regardless. we want you to go the extra mile. Goals keep you focused on the end results and are necessary for true commitment. Imagine yourself with your new body. Second. you must set goals. (You may even want to place your face on the pictures of your future body) 2. by dividing these goals by 3. a boat. REWARD YOURSELF SET R E A L I S T I C GOALS In order to obtain your sculpted body. Each time you reach your smaller goals. set your 90 day goals. Your goals must also be realistic or you will also fail. Then divide your monthly goals by 4 to set your weekly goals. V I S U A L I Z E YOUR FUTURE What kind of body do you want to have in 90 days? Cut out pictures and post them in conspicuous places where you will see them. First." 1 . Your reward might be a vacation to an exotic place where you can wear a new swimsuit. by giving yourself a special reward for meeting your goals. Although in many cases your "new body" is reward enough. you will fail. 3. Maybe there is a smaller dress size or outfit that you have your eye on buying or a new set of golf clubs. You have worked hard and you deserve it! . give yourself a prize for accomplishingyour goals. or tools. break these goals into monthly segments. it will give you the confidence and assurance you need to reach your final goals. As you break down your goals into smaller pieces.

. 9 0 DAYGOALS MONTHLY GOALS ( D i v i d e 9 0 day g o a l s by 3 ) WEEKLY GOALS ( D i v i d e monthly g o a l s by 4 ) REWARDS . SHORT-TERM (After 30 D a y s ) MID-TERM (After 45 D a y s ) LONG-TERM (After 9 0 D a y s ) ...AIM .

and use yourfire in the gut" to make those changes that will alter your liJestyle forever Change your eating habits. and ability to succeed. Review your goals. . Well. people jump out of their seats and take off running for their lives. The time is NOW! Don't put off any longer what you know you have to do. Constantly visualize your new body. 3. you have read and understand the book Mark De LisleS Navy SEAL Breakthrough to Master Level Fitness! There is no reason for further procrastination. because you are in control of yourfuture. by putting everything you have learned into action! 2. Decide today that you are willing to meet the goals you have set. Commit yourseZf to YOU ARE I N CONTROL You can change your life. As the Navy SEAL would say. Look at the pictures of your future body that you have posted around your house. . "Dig deep. and remember the reward that you will be giving yourself for all your hard work. The time is nOUI!" i FIRE! 1 . You have the tools. . and start running as iJ your liJe depends on it.1 2 WEEKS T O BETTER T H A N EVER "There is no reason : for further procrastination. drink more water. changng your body. when a person yells "FIRE!" in a building. and how your life is already changing for the better. regardless of what may come up in the next 90 days. . consider this a FIRE. desire. THERE'S NO L O O K I N G B A C K By now. We look forward to seeing and hearing of your successes. In 90 days you will have a new body. eat less before going to bed. T I M E TO TAKE O F F Normally.

THE PROGRAM .

/ 60-90 sec. Rest I Hand to Toes 10 ABDOMINALS / Heel to Heel 50 BAR DIPS 1 Reaular 5 14 sets) 1 60-90 sec. 1 Half Jumpina Jacks 30 / 60-90 sec. Rest - - PUSH-UPS Reaular 2-4-6-8-6-4-2 Diamond 2-4-6-4-2 ABDOMINALS I Hand to Toes 10 1 Crunches 10 1 Side Sit-UDS10 I Obliaues 10 / Flutter Kicks 10 / Reverse Crunches 10 1 Knee Bends 10 I Chest Roll / Take "After" Su~plements ( Drink 16 oz. Rest - - PUSH-UPS 1 Reaular 2-4-6-8-6-4-2 1 Diamond 2-4-6-4-2 / Dive Bombers 2-4-6-4-2 1 8 Count Bodv Builders 5 1 Take "After" S u ~ ~ l e m e n t s ! Drink 16 oz. Rest STRETCHES / Bend Overs / Crass Overs / lnner Thiah / Forward Lunae / Side & Obliaue I ITB 1 / Runninu in Place 30 sec. I Half J u m p i n Jacks 25 / Take "Before" Suoolements 1 Drink 16 oz. 12x1 20 - 1 Runnina in Place 30 sec. 1 Half Jumpin4 Jacks 30 160-90 sec. Rest '1 - 1 Partner ~ r ~otation m ~ . Rest CALVES Heel to Heel 50 i / 60-90 sec. 60-90 sec. - WATER MEALS WATER MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS Before SUPPLEMENTS BeforeElectrolyte'" Energy Plus' Pi a Recover'" Restore' a m Electrolyte' Energy Plus" Recover'" Restore' Energy Plus" Recover" Restore" Electrolyte' Energy Plus" Dl m Recover" Dl B Restore' . of water MEALS WATER 1 Take "After" Su~olements / Drink 16 oz. Rest -- l Reaular 1 60-90 sec. 12x1 WARM-UPS 1 Jumpma Jacks 30 / Runnina in Place 30 sec. Rest LEGS I ~unaes o 1 I Fire Hvdrants 10 [Each Side) I Mountain Climber 10 1 The Wall 1 min. Rest / Straiaht (Reaularl50 1 60-90 sec. of water WARM-UPS / Take "Before" Suoolements I Jumoina Jacks 30 I Jum~ina Jacks 25 1 60-90 sec. of water WARM-UPS I - I 1 Drink 16 oz. Rest LEGS I Walkina Lunaes 20 vds. Rest STRETCHES 1 Chest 1 shoulders 1 Partner I F = = High Knees 20 yds. / Half Jumping Jacks 25 160-90 sec. of water L / ABDOMINALS / Clockwork 15-10-5 / ]~ang%~k%eeuplo Hanaina Side Sit-UD 5 / Hand to Toe [Short) 10 / Crunches (Short) 10 / Side Sit-UD 1ShortI 10 1 Obliaues IShort) 10 - 1 60-90 sec. Rest / Drink 16 oz. Rest UPPER BODY / Back Contractions 10 1 Swimmer Exercise 10 I Back Lifts 10 1 60-90 sec. ofwater WARM-UPS / Jum~lna 25 Jacks / Running in Place 30 sec. Rest CALVES I 1 Reaular 2-4-2 / Close Grio 1-2-1 1 Reverse 1-2-1 Commandos 1-1-1 / Regular 2-4-2 / Close G r i ~ 1-2-1 I PULL-UPS / Squats 20 - 1 Commandos 1-1-1 1 Behind the Neck 1-2-1 I 1 1 The Wall 1 min. (2x) Froa HODS vds. of water - 1 Take " ~ f t e r "Suoolements 1 Drink 16 oz. of water / Take "Before" Supplements STRETCHES 1 Bend Overs / Cross Overs I Inner Thiah / Forward Lunae 1 Side & Obliaue / Hurdler Butterfly 1 1 Thiah 1 60-90 sec.B E G I n n I n G LEUEI / Take "Before" Suoolements -[ Dr~nk16 oz. Rest I - WARM-UPS 1 Jumpma Jacks 25 / Running in Place 30 sec. / Half Jumping Jacks 25 / 60-90 sec. Rest PULL-UPS I UPPER BODY 1 Neck Rotations 10 - I Lunaes 10 LEGS 1 Back Contractions 10 1 Swimmer Exercise 10 I Back Lifts 10 1 60-90 sec. / 60-90 sec. Rest STRETCHES 1 Chest y o p ~ o 1 - Mountain Climbers 10 SPRINTS 1 Thiah 1 Calf 160-90 sec. of water MEALS WATER MEALS 1 Obliaues 10 / Flutter Kicks 10 1 Reverse Crunches 10 I Knee Bends 10 I Chest Roll 10 1 Take "After" Su~olements 1 Drink 1 auart of wate.

Rest PULL-UPS I Fire Hydrants 11 (Each Side) Commandos 1-1-1 1 Close Grip 1-2-1 Reverse 1-2-1 Commandos 1-1-1 I I 1 Mountain Climber 10 1 The Wall 1 min. Rest CALVES Straight (Regular) 50 Toe to Toe 50 Heel to Heel 50 60-90 sec. Half Jumping Jacks 25 160-90 sec. of water ww 1 Take "Before" Supplements Drink 16 oz. Rest CALVES 1 Straight (Regular) 50 1 Toe to Toe 50 Heel to Heel 50 6 0 . Rest STRETCHES 1 Bend Overs 1 Cross Overs 1 Inner Thigh Hurdler / 60-90 sec. 12x1 1 Frog Hops 20 yds.I Take "Before" Supplements 1 Drink 16 oz. Rest / Neck Rotations 20 1 Back Contractions 20 UPPER BODY SPRINTS Thigh 1 Calf 6 0 . Rest u BAR DIPS / ABDOMINALS 1 Hand to Toes 10 PUSH-UPS Dive Bombers 2-4-6-4-2 Take "After" Supplements PUSH-UPS ABDOMINALS .9 0 sec. of water MEALS WATER MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS Electrolyte" Energy plus^' Recover" rn B Restore' I T I mm rn Ex Electrolyte" Recover' Recover" Electrolyte' B m m Energy Plus" Restore" Energy Plus" Restore' SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS .50% 1 Second Set . Rest PULL-UPS I Regular 2-4-2 Lunges 13 Squats 23 1 Fire Hydrants 11 (Each Side) Mountain Climber 10 The Wall 1 min. j 60-90 sec.75% 1 Third Set . Rest STRETCHES I Chest I Lat 1 Shoulders 1 Tricep 1 Partner 1 LEGS 1 Walking Lunges 20 yds. of water WARM-UPS 1 Jumping Jacks 25 i Running in Place 30 sec.9 0 sec. of water ABDGMINALS / Clockwork 15-10-5 1 Hanging Knee Up 10 Hanging Side Sit-Up 5 I Obliques (Short) 10 1 Take "After" / MEALS WATER Supplements Drink 16 oz. Rest 1 60-90 sec. of water WARM-UPS I I I 1 Take "Before" Supplements Drink 16 oz. 1 / 60-90 sec. of water I 1 Drmk 16 oz of water Take "Before" Supplements Take "Before" Supplements / Dr~nk16 oz. (2x) STRETCHES STRETCHES I Mountain Climbers 10 1 Basic Sprints (Optional) 1 800 vd. (2x) 1 High Knees 20 yds. Rest WARM-UPS Half Jumping Jacks 25 Running in Place 30 sec. Rest I Regular 2-4-2 1 First Set . Rest LEGS I Lunges 13 Squats 23 + Swimmer Exercise 10 1 60-90 sec. Rest 1 Behind the Neck 1-2-1 BAR DlPS I / Behind the Neck 1-2-1 160-90 sec.100% I 5 Sets 1 60-90 sec. Warm-up 3 Sets of Cones 1 Star Hops 10 1 Arm Rotation 1 Butterfly 1 ITB I / 60-90 sec. Half Jumping Jacks 25 1 I Jumping Jacks 30 WARM-UPS WARM-UPS Jumpinq Jacks 25 Running in Place 30 sec. Rest I Regular 5 (4 sets) 1 Regular 5 (4 sets) 1 60-90 sec. Rest 1 60-90 sec. X sit-ups 10 Crunches 10 Side Sit-Ups 10 Obliques 10 Flutter Kicks 10 Reverse Crunches 10 Knee Bends 10 Chest Roll 10 Take "After" Supplements Drink 16 oz. 60-90 sec.

Rest / Behind the Neck 1-2-3-2-1 I 1 I 1 ! 1 I 1 1 Reaular 2-4-2 1 I Close Grip 1-2-1 I / Reverse 1-2-1 I I Commandos 1-1-1 1 I Behind the Neck 1-2-3-2-1 PULL-UPS 1 60-90 sec. Rest WARM-UPS / Jumpinq Jacks 30 1 1 Running in Place 30 sec 1 / Half Jumping Jacks 30 60-90 sec. 12x1 I I Lat I I Froa Hops 25 vds. (2x1 I 1 Shoulders I I Star Hops 10 I 1 rice^ I Mountain Climbers 10 SPRINTS I Intervals IO~tionalI . of water 1 Dr~nk16 oz of water 1 Take "Before" Supplements I I Take "Before" Supplements I I Drmk 16 oz.15 min. Rest I I Side & Obliaue / Hurdler 1 Butterflv 1 ITB 1 Thiah / Calf ( 60-90 sec. Rest I Runnins in Place 30 sec. 1 Half Jumping Jacks 30 WARM-UPS I Jum~lnaJacks 25 1 60-90 sec. Rest / Fire Hvdrants 13 (Each Side) / Mountain Climber 11 1 The Wall 1. of water 1 Take "Before" Supplements . Rest 1 Regular 2-4-6-8-6-4-2 I Hand to Toes 11 ABDOMINALS / Diamond 2-4-6-4-2 I Dive Bombers 2-4-6-4-2 1 8 Count Bodv Builders 6 I Take "After" Supplements / Drink 16 oz. Rest PUSH-UPS BAR DIPS 1 I 1 60-90 sec. Rest I Chest 1 at 1 Shoulders 1 Tricep 1 Partner Arm Rotation 60-90 sec. Rest I 1 I i Clockwork 15-10-5 1 I Hansins Knee Up 11 1 1 Hanains Side Sit-UD 6 I 1 Hand to Toes (Short) 11 I Crunches IShort) 11 I I Side Sit-UD (Short) 11 I / Obliaues (Short) 11 1 I Take "After" Suo~lements I i Drink 16 oz. / Regular 2-4-6-8-6-4-2 1 Crunches 11 1 Side Sit-ups 11 Reverse Crunches 11 I Regular 6 1 60-90 sec. 1 60-90 sec. Rest I Lunaes 16 / Fire Hvdrants 13 (Each Side1 I Mountain Climber 11 1 The Wall 1.15 min. of water I Drink 16 oz. Rest WARM-UPS / Jumpinq Jacks 25 1 Running in Place 30 sec. 1 I Half Jumpina Jacks 25 160-90 sec. of water I 1 / I MEALS WATER 1 X Sit-ups 11 I Crunches 11 1 Side Sit-UDS11 I Obliaues 11 / Flutter Kicks 11 / Reverse Crunches 11 1 Knee Bends 11 / Chest Roll 11 1 Take "After" S u ~ ~ l e m e n t s I Drink 1 auan of water MEALS WATER 1 11 1 SUPPLEMENTS pizq E I e c F Energy Plus" SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS piiGl R e k Restore" IBeforeJ Electrolyte" Energy Plus" a v j Dl Recover'" Restore" Dl m . Rest PUSH-UPS ABDOMINALS CALVES / Straiaht (Regular) 55 1 Toe to Toe 55 / Heel to Heel 55 1 60-90 sec. Rest I Reaular 2-4-2 I Close Grip 1-2-1 1 Reverse 1-2-1 I Commandos 1-1-1 PULL-UPS 1 Straisht (Resulari 55 CALVES 1 60-90 sec. STRETCHES / Bend Overs I Cross Overs 1 lnner Thish 1 Forward Lunge Partner Arm Rotation 60-90 sec.1 Take "Before" Supplements 1 Drink 16 oz. / Half Jumping Jacks 25 STRETCHES I Bend Overs STRETCHES STRETCHES LEGS 1 Walkina Lunaes 25 vds. of water I 1 I I I I 1 I I I I Chest Roll 11 I I I $-----MEALS WATER Take "After" Supplements Drink 16 oz. Rest 1 60-90 sec. Rest / Cross Overs I lnner high I Forward Lunge I Side & Oblioue 1 Hurdler 1 Butterflv I ITB 1 Thiah 1 Calf WARM-UPS I Jump~nqJacks 30 1 Running in Place 30 sec. (2x1 / Chest I 1 Hiah Knees 25 vds. of water 1 MEALS WATER r . Rest 1 Toe to Toe 55 I Heel to Heel 55 160-90 sec. / Diamond 2-4-6-4-2 I Dive Bombers 2-4-6-4-2 1 8 Count Bodv Builders 6 1 Take "After" Sumlements I Drink 16 oz. . WARM-UPS I Jumping Jacks 25 I Running in Place 30 sec. of water MEALS WATER BAR DIPS / Reaular 6 I I 60-90 sec. Rest 1 Lunges 16 1 Souats 26 LEGS / 60-90 sec. Rest 1 Neck Rotations 22 1 Back Contractions 22 I Swimmer Exercise 12 1 Back Lifts 11 UPPER BODY I I I 1 I 1 1 UPPER BODY / Neck Rotations 22 I 1 Back Contractions 22 1 / Swimmer Exercise 12 I 1 Back Lifts 11 1 60-90 sec. 3 Laps = 1200 yds. Rest LEGS 1 6&90 sec. of water I Take "Before" Supplements Drtnk 16 oz. I Half Jumping Jacks 25 1 60-90 sec.

50% 6 Sets 1 60-90 sec. I Half Jumping Jacks 30 / 60-90 sec. of water 1 Obliques (Short) 11 1 Atomic 5 1 Take "After" Supplements ( Drink 16 oz. Rest Cross Overs lnner Thiqh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh 60-90 sec. Rest STRETCHES I Bend Overs I Walkim Lunqes 25 yds. (2x1 j Hiqh Knees 25 vds. Rest CALVES Straiqht (Reqular) 55 Toe to Toe 55 Yeel to Heel 55 60-90 sec. of water MEALS WATER MEALS WATER 5 r f 3 T m - MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS Clectrolyte. / Half Jumping Jacks 25 I Running in Place 30 sec. of water 1 Jump~nqJacks 25 I Drink 16 oz. Rest / Take "Before" Supplements 1 Drink 16 oz. of water WARM-UPS / Jumping Jacks 30 I Running in Place 30 sec." Energy PlusN @ I Recoverw Restore'" I3 ElectrolyteN Energy Plus" Recover' Restore'" a I Z . 1 Half Jumping Jacks 25 1 6&90 sec. Rest I Chest I Lat 1 Shoulders 1 Tricep l Partner I Arm Rotation 1 60-90 sec. Rest I Back Contractions 24 / Swimmer Exercise 12 / Back Lifts 11 PULL-UPS BURNOUTSUPPER BODY SET 1 ! Butterfly 1 ITB 1 Thigh 1 Calf I Regular Pull-ups / Bar Dips / Regular Push-Ups SET 2 1 6C-90 sec. of water I Jumping Jacks 30 WARM-UPS WARM-UPS WARM-UPS I Jumping Jacks 25 160-90 sec. Rest / Regular 6 I Reverse Grip Pull-UPS 1 Bar Dips 1 Dive Bombers SET 4 Behind the Neck Pull-ups Bar Dips Regular Push-ups SET 5 I Lunges 1 Star Hops 1 Side Sit-ups SET 3 Mountain Climbers Knee Bends BAR DIPS 160-90 sec. of water PUSH-UPS 1 I 1 1 Clockwork 15-10-5 Dive Bombers 2-4-6-4-2 1 8 Count Body Builders 6 I Hanginq Knee Up 11 1 Hanqinq Side Sit-up 6 1 Commandos I Bar Dips Drink 16 oz. Rest 1 Side & Oblique Hurdler LEGS Lunges 19 Squats 29 Fire Hydrants 15 (Each Side) Mountain Climber 12 The Wall 1:15 min. (2x1 1 Star Hops 12 STRETCHES / Chest I Lat 1 Shoulders STRETCHES 1 Bend Overs I Cross Overs / Mountain Climbers 12 i Basic Sprints [O~tional) 1 800 vd. Rest I 1 ABDOMINALS ABDOMINALS Hand to Toes 11 X Slt-ups 11 h n c h e s 11 S~de Sit-ups 11 Obliques 11 Flutter Kicks 11 Severse Crunches 11 Knee Bends 11 Chest Roll 11 Take "After" Supplements Drink 16 oz./ Take "Before" Supplements 1 Drink 16 oz. Rest I Running in Place 30 sec. / 60-90 sec. Rest I SET I BURNOUTSLEGS 1 Regular 2-4-6-4-2 / Diamond Push-ups Commandos 1-2-1 SET 3 1 Close Grip Pull-ups / Bar Dips I The Wall SET 2 60-90 sec. STRETCHES I Take "Before" Supplements I Take "Before" Supplements 1 Drink 16 oz. Rest 1 Neck Rotations 24 UPPER BODY SPRINTS l Partner I Arm Rotation 160-90 sec. Warm-up 1 3 Sets of Cones I First Set . Rest 55 1 Behind the Neck 1-2-3-2-1 / 60-90 sec. of water WARM-UPS / Jump~nqJacks 25 I Running in Place 30 sec. 12x1 LEGS i Frog Hops 25 yds.

Rest STRETCHES I I Bend Overs 1 Runnina in Place 30 sec. of water WARM-UPS / Jurnpinq Jacks 25 I Running in Place 30 sec. Rest 1 Hand to Toes 13 ABDOMINALS 1 X Sit-ups 13 1 Crunches 13 / Side Sit-ups 13 Obliques 13 I Hand to Toes [Short) 13 1 Side Sit-UD [Short) 13 1 Obliuues [Short) 13 1 Take "After" Sup~lements / Drink 16 oz. Rest I Bend Overs I Cross Overs 1 Inner Thiah 1 Chest STRETCHES STRETCHES 7Cross Overs I Inner Thiah I Forward Lunae I Side & Obliaue / Hurdler I Thiah i Calf 1 Shoulders 1 Partner / Arm Rotation I I Star HODS12 1I Mountain Climbers 12 SPRINTS / Partner 1 Arm Rotation 1 60-90 sec. WARM-UPS 1 ~ y m p i n aJacks 30 I Runnina in Place 30 sec. of water ! Jurnoina Jacks 30 1 Take "Before" Suoolements . of wale. I . Rest I Reoular Pull-Ups 5 I Bar Dips 5 I Reaular Push-Ups 10 SET 2 1 60-90 sec. of water 1 Jumpifla Jacks 25 I Take "Before" Suoolernents . 1 Half Jurnoina Jacks 30 1 60-90 sec. (2x) I Star HODS 1o / Side Sit-UDS25 SET 3 I Mountain Climbers 10 1 Regular Calf Raises 50 1 Knee Bends 25 SET 4 PULL-UPS 1 Reaular 2-4-6-4-2 / Close Grip 2-4-2 I Reverse 2-4-2 I Commandos 1-2-1 / Behind the Neck 2-4-2 I Close Grip Pull-ups 5 I Bar D i m 5 I Diamond Push-ups 8 SET 3 / 6 b 9 0 sec. Rest I Take "Before" Supplements / Drink 16 oz. Rest I Lunges 21 LEGS / Sauats 31 1 Fire Hvdrants 17 [Each Side) 1 Mountain Climber 13 1 The Wall 1. -- I Take "Before" ~ u ~ o l e r n e n t s I I WARM-UPS WARM-UPS WARM-UPS I Jumoinu Jacks 25 I Runninq in Place 30 sec I Half Jumping Jacks 25 1 60-90 sec. (2x1 30 1 60-90 1 Take "Before" Suoolements / Drink 16 oz. Rest 1 ITB / Thiah / Calf I The Wall 1. Rest PUSH-UPS 1 Straiaht (Reaularl 55 1 Toe to Toe 55 I Heel to Heel 55 CALVES L ABDOMINALS / Clockwork 20-15-10 1 Hanaina Knee Up 13 1 Hanaina Side Sit-UD 6 I Crunches (Short) 13 I Behind the Neck Pull-ups 3 I Bar Dips 5 I Reaular Push-ups 10 1 Take "After" Suoolements / Drink 16 oz. 12x1 1 Hand to Toe 25 SET 2 I Walkina Lunaes 30 vds. Rest I Reverse G r i ~ ull-UDS5 P SET 4 / Fire Hvdrants 25 (Each Sidel I Toe to Toe Calf Raises 50 I Crunches 25 / Regular 2-4-6-8-10-8-6-4-2 I Diamond 2-4-6-8-6-4-2 1 Dive Bombers 2-4-6-8-6-4-2 1 8 Count Body Builders 7 I Take "After" Suoolements I Drink 16 oz.30 rnin 1 Frog Hops 30 vds. Rest STRETCHES 1 Chest 1 Runnina in Place 30 sec. 1 I Drink 16 oz. 60-90 sec. Froa HODS vds. Rest CIRCUITLEGS SET 1 I Back Contractions 26 / Swimmer Exercise 14 1 Back Lifts 12 CIRCUITUPPER BODY SET 1 / 60-90 sec. of water BAR DIPS / Reaular 7 ] 60-90 sec. of water 1 60-90 sec. 12x1 . of watel MEALS WATER MEALS WATER / Reverse Crunches 13 I Knee Bends 13 1 Chest Roll 13 I Take "After" Supplements I Drink 1 quart of water MEALS WATER SUPPLEMENTS SUPPLEMENTS mm m p a q rn ElectrolyteN Recover' a Dl Energy Plusw El Restorew 1 :"J 1 E l SUPPLEMENTS SUPPLEMENTS B e f o r e m E/eczyteEnergy Plus" Restore" Eleizyte Energy Plusw Restore'" . 1 Half Jumping Jacks 25 / 60-90 sec. .IWEEK 5 1 Drink 16 oz. 1 Half J u m ~ i n a 25 Jacks 1 60-90 sec. Rest LEGS 1 Walkina Lunaes 30 vds. I Half Jumping Jacks 30 sec.30 sec. Rest 1 / Forward Lunge / Side & Obliuue 1 Hurdler UPPER BODY I Neck Rotations 26 / 60-90 sec.

I Take "Before" Sumlements

I
I

I Drink 16 oz. of water
1

/ Take "Before" Sumlements ..

I

I

/ Drink 16 oz. of water

I I Take "Before" Suoolements ,.

I
I

I

I 1
I

I Drink 16 oz, of water

I 1 Take "Before" Suoolements ,

I

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I Drink 16 oz. of water

,

I / Take "Before" Supplements ..
I

I

I

/ Drink 16 oz. of water

WARM-UPS
IJum~ins Jacks 25

I Runnins in Place 30 sec. / Half Jumpina Jacks 25

I Jumplng Jacks 30
160-90 sec. Rest

WARM-UPS

I Runnins in Place 30 sec.

1 60-90 sec. Rest
I Bend Overs I Cross Overs 1 Inner Thiah I Forward Lunae I Side & Obliaue 1 Hurdler

/ Half Jumping Jacks 30
1 Chest
Lat Shoulders Tricep Partner Arm Rotation 60-90 sec. Rest

STRETCHES

STRETCHES

I Runnins in Place 30 sec. / Runnina in Place 30 sec. ] Half ~ u m p l n ~ ~ a 25k s c I I Half Jumping Jacks 30 I 1 60-90 sec. Rest 1 I 60-90 sec. Rest LEGS STRETCHES 1 Walkina Lunaes 20 vds. 13x1 / Chest - ., ,

1 Jumping Jacks 25
I

WARM-UPS

I Jumping Jacks 30

WARM-UPS

I

I

,

.

1 Runninq in Place 30 sec. ( Half Jumping Jacks 25 I 1 60-90 sec. Rest STRETCHES I Bend Overs

/ Jumping Jacks 25

WARM-UPS

I

High Knees 20 yds. (3x) , Froa HODS vds. . 13x1 , 20 , . Star Hops 14 II Mountain Climbers 14

/

1 Butterfly
ITB Thiah Calf
I

SPRINTS
Basic Sprints (Optional) 800 yd. Warm-up 3 Sets of Cones I I First Set - 50%
-

Lat Shoulders Tricep Partner I Arm Rotation

I
I

Cross Overs Inner Thiah Forward Lunge Side & Oblioue Hurdler

UPPER BODY / Neck Rotations 28 / Back Contractions 28
60-90 sec. Rest

I

I

Butterfl~ TIMED INTERVALS ITB UPPER BODY I Neck Rotations 30 sec. Thiah I I Back Contractions 30 sec. I / calf
I
I /

Swimmer Exercise 14 TIMED INTERVALS LEGS
-- Back Lifts 12 --Lunaes 30 sec Sauats 30 sec. Fire Hydrants 30 sec. (Each Side Mountain Climber 30 sec The Wall 1.30 min 60-90 sec. Rest

Second Set - 75% Third Set - 100% I 7 Sets

Swimmer Exercise 30 sec. Back Lifts 30 sec. 60-90 sec. Rest I

160-90 sec. Rest

LEGS 1 Lunaes 23
Squats 33 Fire Hydrants 19 (Each Side) Mountain Climber 14 1 The Wall I d 0 min. 60-90 sec. Rest

I Regular 2-4-6-4-2
I Close Grio 2-4-2

PULL-UPS

I Regular 30 sec.
I 1 I I

PULL-UPS

/ Close Grio 30 sec.

/ fleverse 2-4-2 1 Commandos 1-2-1
Behind the Neck 2-4-2 60-90 sec. Rest

I I Reverse 30 sec. I I Commandos 30 sec.
Behind the Neck 30 sec. 60-90 sec. Rest

I 1

CALVES
Straight (Regular) 30 sec. Toe to Toe 30 sec. Heel to Heel 30 sec. 60-90 sec. Rest

CALVES
Straight (Regular) 60

1 60-90

BAR DIPS I Reaular 7
sec. Rest

Heel to Heel 60 1

BAR DIPS

- Toe to Toe 60

ABDOMINALS
Hand to Toes 30 sec.

1 Regular 2-4-6-8-10-8-6-4-2 1 8 Count Body Builders 7
1 Take "After" Sumlements I Drink 16 oz. of water I 1 I 1

PUSH-UPS

X Sit-Uos 30 sec Cnrnches 30 sec Side Sit-Uos 30 sec. Clbliaues 30 sec. Flutter Kicks 30 sec. 9everse Crunches 30 sec. (nee Bends 30 sec. Chest Roll 30 sec Take "After" Suoplements Drink 16 oz. of water
MEALS
2

ABDOMlNALS / Diamond 2-4-6-8-6-4-2 1 Clockwork 20-1 5-1 0 I Dive Bombers 2-4-6-8-6-4-2 1 Hanaina Knee Uo 15

I Regular 30 sec.

( 60-90 sec. Rest PUSH-UPS

I / Hanging Side Sit-up 7

1 Diamond 30 sec. 1 I Dive Bombers 30 sec.

I Hand to Toes 15
1 X Sit-Uos 15
Crunches 15

( 6C-90 sec. Rest ABDOMINALS

I 1 8 Count Body Builders 30 sec. I I Side Sit-ups 15
I 1 Take "After" Suoolements I / Drink 16 oz. of water I I I I I I I 1
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I

I / Take "After" Supplements
I I Drink 16 oz. of water
MEALS
5

I I I I I

I Hand to Toes (Short) 15 I Crunches IShortll5 I Side Sit-UD IShort) 15 I Obliaues (Short1 15
Atomic 8

I 1 Take "After" Supplements
1
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I Obliaues 15 I / Flutter Kicks 15 I 1 Reverse Crunches 15 I I Knee Bends 15 I I Chest Roll 15

WATER

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Drink 16 oz. of water

I

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Drink 16 oz. of water

WARM-UPS
Half Jumoina Jacks 25 1I 6C-90 sec. Rest
I
8

WARM-UPS
Half Jumping Jacks 30
I

WARM-UPS
Half Jumping Jacks 25
I
I

WARM-UPS / Half Jumoino Jacks 25
160-90 sec. Rest
I

STRETCHES
Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler

STRETCHES
Chest Shoulders Partner

I Walking Lunges 25 yds. (3x)

LEGS

STRETCHES
Chest Shoulders Partner

STRETCHES
Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler

SPRINTS
j6C-90 sec. Rest

I Arm Rotation
( 60-90 sec. Rest

( Butterfly

/ Butterfly

1 ITB
Thigh

UPPER BODY
Neck Rotations I6 Swimmer Exercise 16

UPPER BODY
Neck Rotations 16 Swimmer Exercise 16

I

60-90 sec. Rest

G==
1
Thigh
1 -

1 IT0

6C-90 sec. Rest

LEGS
Lunges 25 Squats 35 , Fire Hvdrants 21 (Each Side) I Mountain Climber 15 / The Wall 1.30 min. /I 6C-90 sec. Rest

LEGS
629 sec. Rest 1-0 I 629 sec. Rest 1-0
- ~-

1

PULL-UPS 1 Reaular 2-4-6-8-6-4-2 " I Close Grio 2-4-6-4-2
I

PULL-UPS
/ Reaular 2-4-6-8-6-4-2
Reverse 2-4-6-4-2

Lunges 25 Squats 35 Fire Hydrants 21 (Each Side) Mountain Climber 15

CALVES

1 Behind the Neck 1-2-3-4-5
/ 6C-90 sec. Rest
BAR DlPS

1

Commandos 2-4-2

Behind the Neck 1-2-3-4-5

160-90 sec. Rest

BAR DlPS PUSH-UPS

1 60-90 sec. Rest ABDOMINALS 1 Hand to Toes 17 1 Crunches 17 / Side Sit-ups 17 1 Obliaues 17 I Flutter Kicks 17 I Reverse Crunches 17 1 Knee Bends 17 / Chest Roll 17 I Take "After" Su~olements
[ Drink 16 02. of water

1 Reaular 2-4-6-8-10-8-6-4-2 / Diamond 2-4-6-4-2 1 Take "After" Suoolements / Drink 16 oz. of water

PUSH-UPS

1 Reaular 2-4-6-8-10-8-6-4-2 " / Diamond 2-4-6-4-2
I

, 8 Count Bodv Builders 8
-

1 Take "After" Suoolements

1

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I

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0b11~ues (short1 17 Atomic 10 Take "After" Suoolements I Drink 16 oz:of water

MEALS

WATER

MEALS

WATER

/ 11 1 I 11 1 1 11 1
SUPPLEMENTS SUPPLEMENTS

/ Straight (Regular) 60
Toe to Toe 60
1

CALVES

60-90 sec. Rest

I Hand to Toes 17

ABDOMINALS

1 X Sit-ups 17

Side Sit-ups 17

I Flutter Kicks 17 1 Reverse Crunches 17 / Knee Bends 17

Take "After" Suoolements

1 Drink 1 auart of water
MEALS

WATER

6 3 8

SUPPLEMENTS

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Half Jumping Jacks 25 60-90 sec. Rest
- -

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Take "Before" Supplements

1I Drink 16 oz. of water

!

Drink f 6 oz. of water

WARM-UPS
Jumping Jacks 25 Running in Place 30 sec. Half Jumping Jacks 25 60-90 sec. Rest !

WARM-UPS
Half Jumping Jacks 30
!

WARM-UPS
Half Jumping Jacks 30
- -

WARM-UPS
Jumping Jacks 25 Running in Place 30 sec. Half Jumping Jacks 25 60-90 sec. Rest I

'

/

STRETCHES
Bend Overs lnner Th~gh

STRETCHES
Chest Shoulders Partner

LEGS

1 Chest

STRETCHES

STRETCHES
Bend Overs lnner Thigh

, S ~ d e& Obhque
Hurdler Butterfly ITB Th~gh Calf 60-90 sec. Rest
- -

/ Mountain Climbers 15
SPRINTS

Side & Obliaue

I Arm Rotation
Neck Rotations 16 Swimmer Exercise 16

Hurdler Butterfly

Neck Rotations 16 Swimmer Exercise 16 60-90 sec. Rest

First Set - 50% Third Set - 100% 8 Sets

Thigh Calf 6 0 - 9 0 sec. Rest
- - -

LEGS
Lunges 27 Squats 37 Fire Hydrants 21 (Each Side) Mountain Climber 16 The Wall 1.30 min. 60-90 sec. Rest
~

/ 60-90 sec. Rest
PULL-UPS

LEGS
Fire Hydrants 21 (Each Side)

PULL-UPS

Reverse 2-4-6-4-2

-

CALVES
Straight (Regular) 65 Toe to Toe 65 Heel to Heel 65 60-90 sec. Rest
~

/ 60-90 sec. Rest
BAR DlPS

1 60-90

sec. Rest

1 Straight (Regular) 65
- -

CALVES

I Regular 8
ABDOMINALS
Clockwork 20-1 5-10

BAR DlPS ABDOMINALS
1 Hand to Toes 19

-

160-90 sec. Rest

ABDOMINALS
Hand to Toes 19 X Sit-Ups 19 Crunches 19 Side Sit-Ups 19 Obliques 19 Flutter Kicks 19 Reverse Crunches 19 Knee Bends 19 Chest Roll 19 Take "After" Supplements Drink 16 oz. of water Dive Bombers 1-3-5-7-9-11 1

1 Regular 2-4-6-8-10-8-6-4-2
Diamond 1-3-5-7-9-11 1

PUSH-UPS

/ X Sit-Ups 19
I Crunches 19

/ 8 Count Body Builders 8
Crunches (Short) I9

/ Side Sit-Ups 19
Reverse Crunches 19 Chest Roll 19

Take "After" Supplements

MEALS

WATER

MEALS

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MEALS

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5:j73

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MEALS

WATER
5 fi 7 8

SUPPLEMENTS

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I
Recover'" Restore"

Rest / 60-90 sec. Rest ~- STRETCHES Chest Shoulders I / 60-90 sec. Rest I STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf 60-90 sec. Rest I WARM-UPS I Jumping Jacks 25 WARM-UPS Running )in Place 30 sec. I I Jumping Jacks 30 Half Jumaincr Jacks 30 1 Half Jumoina Jacks 25 LEGS - 60-90 sec. of water - Crunches (Short) 21 . Rest BURNOUTSLEGS SET I / 60-90 sec.- I Lunoes 29 LEGS 1 Reoular 2-4-6-8-6-4-2 1 Hand to Toe I PULL-UPS Reverse 2-4-6-4-2 Behind the Neck 1-3-5-3-1 SET 2 -----I T~Fats391I Fire Hvdrants 23 (Each Side) I Mountain Climber 17 i The Wall 1. 13x) / Bend Overs STRETCHES 1Cross Overs 7lnner Thiah I Forward Lunoe 1 Side & Obliaue 1 Hurdler i Mountam Climbers 15 I I SPRINTS 1 Intervals (Optional) 6 Laps = 2400 yds. C -* SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS [Beforel T m m Energy Plus1" Electrolyte" Recover'" a I I Electrolyte' Energy Plus" a -r7GG-l Recover" m El Restore' El Restore'" 1 11 1 SUPPLEMENTS IBefore T Hec#teV Energy Plus'" I w!R re Restore" .9 0 sec. 11 60-90 sec. Rest I I SET 4 1 / Behind the Neck Pull-Uos I 160-90 sec./ Take "Before" Supplements 1 1 1 I I I Drink 16 oz. Rest 1 6 0 . Rest STRETCHES / Chest Shoulders 1 60-90 WARM-UPS / J u m ~ i n s 25 Jacks 1 Runninq in Place 30 sec. . Rest Side Sit-ups SET 3 T~ountain Climbers 1 Knee Bends - I Straight (Regular) 65 I Toe to Toe 65 CALVES / Regular 9 I BAR DIPS 1 I 1 I Dive Bombers ~ 160-90 sec. 1 1 Arm Rotat~on SET 1 Partner I Neck Rotations 18 I / 60-90 sec. of water WARM-UPS Jumping Jacks 25 Running in Place 30 sec.45 min / 60-90 sec.< -.-. of water MEALS WATER Obliques (Short) 21 Atomic 14 Take "After" Suoolements - - - - - - j Crunches 21 1 Side Sit-Uos 21 1 Obliaues 21 1 Flutter Kicks 21 1 Reverse Crunches 21 / Knee Bends 21 / Take "After" Suoolements Drink 1 ouart of water MEALS WATER MEALS WATER If d . Half Jumping Jacks 25 I WARM-UPS I Half Jumoina Jacks 30 .- I Drink 16 oz. I Half Jumping Jacks 25 sec. Rest -~ . Rest BURNOUTSUPPER BODY Regular Pull-ups Bar Dips Regular Push-ups SET 2 Close Grip Pull-ups Bar Dips Diamond Push-ups SET 3 Reverse Grip Pull-ups Bar Dips Swimmer Exercise 18 1 1 60-90 I sec. . Rest / Walkino Lunoes 30 vds.. Rest ABDOMINALS 1 Hand to Toes 21 I / Heel to Heel 65 - PUSH-UPS 1 Rea. . 2-4-6-8-10-12-10-8-6-4-2 Dive Bombers 1-3-5-7-9-11 1 ABDOMINALS I Clockwork 25-20-15 I I I Regular Push-ups SET 5 SET 5 1 Calf Raises I Knee Roll Uas / Take "After" ~uoalements I Take "After" ~uooleme"ts I Drink 16 oz.

Tl l x Electrolyte" Energy Plus' H Recover" Restore" Dl Energy Plus'" El Dl El . Rest 1 Runnina in Place 30 sec / Half Jurnoina Jacks 30 1 60-90 sec. Rest PULL-UPS 1 Reaular 2-4-6-8-10-8-6-4-2 I 1 Lunges 31 I Sauats 41 1 I LEGS / Fire Hydrants 23 (Each Side) CALVES Siraight (Regular) 70 -oe to Toe 70 i e e l to Heel 70 60-90 sec. I1 Commandos 2-4-6-4-2 160-90 sec.45 min 60-90 sec. I Half Jum~inaJacks 25 / 60-90 sec. Rest STRETCHES Bend Overs Cross Overs lnner Thiah Forward Lunae Side & Obliaue Hurdler Butterfly TB Thiah Calf 60-90 sec. Rest STRETCHES 1 / Runnina in Place 30 sec. of water WARM-UPS 1 1 Take "Before" Suoolements 1 Drink 16 oz. 1 Take "Before" Supplements Drink 16 oz.75% Swimmer Exercise 18 9 Sets 1 60-90 sec. Rest BAR DlPS Heel to Heel 70 . Rest UPPER BODY Neck Rotations 18 Butterfly Th~gh Calf 1 I - 160-90 sec. of water Flutter Kicks 23 Knee Bends 23 1 Obliques (Short) 23 Atomic 16 Drink 16 oz.W E E K 10 / Take "Before" Suoolements 1 Drink 16 oz. Rest / Runnina in Place 30 sec.45 min. of water MEALS WATER MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS Beforef ectrolyte" --ergy Plus' L Z m la Recover" Restore" r m % q m I r. of water I 1 Jumping Jacks 25 WARM-UPS / Jumping Jacks 30 WARM-UPS WARM-UPS I Jumoina Jacks 25 .-TiGl ]Before r x G Electrolyte' Energy Plus" [a m Recover' Restore" Dl rn Electrolyte' 0 Recover' Restore" Q Electrolyte" Energy Plus" @I m Recover" Restare' (. I Half Jumoina Jacks 30 1 60-90 sec.Aounta~nClimber 18 -he Wall 1.~ 1 60-90 sec. Rest STRETCHES I Chest Bend Overs lnner Thigh Shoulders 1 Star Hops 15 / Partner / Mountain Climbers 15 SPRINTS I Side & Obliaue ~urdir 1 Basic Sprints (Optional) 3 Sets of Cones Neck Rotations 18 Second Set . Rest LEGS Squats 41 -1re Hydrants 23 (Each S~de) '. Half Jumping Jacks 325 60-90 sec. of water Crunches (Short) 23 Drink 16 oz. 2-4-6-8-1 0-12 1 PUSH-UPS ABDOMINALS ABDOMINALS 1 Hand to Toes 23 Crunches 23 Clockwork 25-20-1 5 Dive Bombers 2-4-6-8-1 0-12 1 Take "After" Suodements Drink 16 oz. of water WARM-UPS 1 Jumoina Jacks 30 I Jumoina Jacks 25 Runnina in Place 30 sec Half Jumoina Jacks 25 60-90 sec. / / Runnina in Place 30 sec. Rest ABDOMINALS iand to Toes 23 - > -!utter Kicks 23 3everse Crunches 23 <nee Bends 23 :hest Roll 23 I k e "After" Suo~lements h n k 16 oz. of water ' I I Take "Before" Supplements Drink 16 oz. Rest PUSH-UPS 1 Rea. of water Reverse 2-4-6-8-6-4-2 - 1 The Wall 1. Rest Back Lifts 14 / 60-90 sec. Rest STRETCHES I Chest Shoulders . Rest 1 Commandos 2-4-6-4-2 I 1 Behind the Neck 2-4-6-4-2 1 Regular 9 -~ - / Behind the Neck 2-4-6-4-2 BAR DlPS 160-90 sec. Rest 11 Mountain Climber 18 60-90 sec.

Frog Hops 30 yds. Fire Hydrants 45 sec. CIRCUITLEGS 1 60-90 sec. Rest / 60-90 sec. ABDOMINALS Hand to Toes 45 sec = I Fire Hydrants 25 (Each Side) Toe to Toe Calf Raises 50 Crunches SET 5 25 I Take "After" Supplements I Drink 16 oz. (3x1 STRETCHES ( Chest Shoulders STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf I Hurdler Arm Rotation / Butterfly 1 ITB I Thioh 160-90 sec. The Wall 2:00 min. of water WARM-UPS ( ~ WARM-UPS I Jumoina Jacks 25 I " /Jumping Jacks 30 . Rest SET 2 I Back Lifts 45 sec. (60-90 sec. of water I Drink 16 oz. ( 60-90 sec. Rest sec. Squats 45 sec. of water / Drink 16 oz. TIMED INTERVALS LEGS Lunges 45 sec. of water I Drink 16 oz. (Short) 25 I Obliaues (Short) 25 1 Atomic 18 / Take "After" Sup~lements - 8 Count Body Builders 45 sec. 160-90 sec. % 1 Walkinq Lunqes 30 vds. (Each Side] Mountain Climber 45 sec. Drink 16 oz. Rest I STRETCHES 1 Bend Overs Cross Overs LEGS ( Walking Lunges 30 yds. (3x1 Hand 2 SET to Toe 25 SET 3 I Reverse Grip Pull-UDS7 1 Bar D i ~ 7 s I Dive Bombers 10 / 60-90 Behind the Neck 45 sec. Rest I Drink 16 02. of water WARM-UPS I Take "Before" Supplements 1 Drink 16 oz. Take "After" Supplements Drmk 1 quart of water SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS 1 1E l . Rest BAR DIPS 1 Regular 45 sec. Rest CIRCUITUPPER BODY SPRINTS / Intervals (Optional) 1 6 Laps = 2400 vds 1 Mountain Climbers 15 Partner 1 Arm Rotation TIMED INTERVALS UPPER BODY I Neck Rotations 45 sec. Take "After" Supplements Drink 16 oz. mm Elec#tev SUPPLEMENTS. Energy PIUP' Restorew . Swimmer Exercise 45 sec. PULL-UPS Reverse 45 sec.Take "Before" Supplements I Jumplng Jacks 25 / 60-90 sec. Rest I PUSH-UPS ABDOMINALS Diamond 45 sec. of water / Heel to Heel Calf Raises 50 I Knee Roll U a 25 I Take "After" Supplements I Clockwork 25-20-1 5 I Hanqinq Knee Up 25 1 Hansinq Side Sit-up 12 1 Hand to Toe (Short) 25 1 Crunches (Short) 25 I Side Sit-Ur. Rest CALVES / Straight (Regular) 45 sec. of water WARM-UPS . Runnina in Place 30 sec. (3x1 l Star HODS 10 / Side Sit-ups 25 SET 4 SET 1 The Wall 2:00 min. 1 60-90 sec. of water WARM-UPS w Take "Before" Supplements i I / Drink 16 oz. . of water MEALS WATER MEALS WATER X Sit-Ups 45 sec Crunches 45 sec S~de Sit-Ups 45 sec. Rest - - - - - - - ~ Half Jumping Jacks 25 60-90 sec. Knee Bends 45 sec. Rest STRETCHES I Chest 160-90 sec. Obl~ques sec 45 Flutter K~cks sec 45 Reverse Crunches 45 sec. ( Heel to Heel 45 sec. Chest Roll 45 sec.

75% SPRINTS lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf 60-90 sec. Rest i Behind the Neck 2-4-6-4-2 BAR DIPS PUSH-UPS I Regular 10 ABDOMINALS Clockwork 25-20-1 5 BAR DlPS 1 Toe to Toe 75 I Straight (Regular) 75 Heel to Heel 75 CALVES ABDOMINALS Hand to Toes 25 Crunches 25 ABDOMINALS 1 Hand to Toes 25 I I Rea. Rest -~ -~ ~ / 6 k 9 0 sec. (3x) Star Hops 15 1 LEGS STRETCHES Chest Shoulders Partner STRETCHES I Bend Overs I Cross Overs I 1 Arm ~otation I 160-90 sec. 6 k 9 0 sec. Rest STRETCHES Bend Overs Cross Overs Inner Thiah Forward Lunae Side & Obliaue Hurdler Butt erf lv . Rest Regular 10 60-90 sec. I 1 Runnina in Place 30 & I Half Jumoina Jacks 30 I 160-90 sec. of water I WARM-UPS 1 Jumoina Jacks 25 WARM-UPS I 1 Jumoino Jacks 30 I Drink 16 oz. Rest I -- / Back Lifts 15 / 6 k 9 0 sec. Rest I Drink 16 oz. Half Jumping Jacks 25 60-90 sec. Rest Chest Lat Shoulders 1 Walking Lunges 30 yds. of water WARM-UPS Jumping Jacks 25 Running in Place 30 sec. of water 1 Jumping Jacks 30 1 WARM-UPS WARM-UPS /Jumping Jacks 25 I Runnifia in Place 30 sec. 2-4-6-8-1 0-12 1 Dive Bombers 2-4-6-8-1 0 1 / Diamond 2-4-6-8-1 0 1 8 Count Body Builoers 10 X Sit-Ups 25 Crunches 25 Side Sit-Ups 25 Obliques 25 Flutter Kicks 25 Reverse Crunches 25 Knee Bends 25 Chest Roll 25 Take "After" Supplements Drink 1 quart of water - Crunches (Short) 25 Reverse Crunches 25 I 1 Atomic 20 Drink 16 oz. Rest I 1 Swimmer Exercise 20 I I Swimmer Exercise 20 10 Sets LEGS Lunaes 35 Squats 45 Fire Hvdrants 25 (Each Side1 Mountain Climber 20 The Wall 2:00 min. Rest PULL-UPS Reverse 2-4-6-8-6-4-2 Commandos 2-4-6-4-2 Behind the Neck 2-4-6-4-2 LEGS I Lunaes 35 PULL-UPS I 1t Reaular 2-4-6-8-10-8-6-4-2 o - 1 Squats 45 Close Grip 2-4-6-8-6-4-2 Reverse 2-4-6-8-6-4-2 CALVES Stra~ght (Regular) 75 Toe to Toe 75 Heel to Heel 75 60-90 sec.? 4 7 r . of water 7 MEALS . Rest STRETCHES I I I Runnina in Place 30 sec. Rest Neck Rotations 20 I IT= I 1 Partner 1 Basic Sprints IOptional) 3 Sets of Cones Second Set . Rest UPPER BODY Neck Rotations 20 60-90 sec.JWEDNESDA~ I I I / Take "Before" I Supplements Drink 16 oz. 1 Half Jumoina Jacks 25 1 1 Runnina in Place 30 sec / Half Jumoina Jacks 25 6 k 9 0 sec. Rest 1 1 6 k 9 0 sec. Rest 1 I 1 I I Commandos 2-4-6-4-2 I 60-90 sec. / Half Jumoina Jacks 30 160-90 sec. Rest I I I Back Lifts 15 160-90 sec.~q~~ WATER MEALS WATER !j !? MEALS WATER MEALS WATER MEALS WATER 3 5 ' . Rest ~ ~ 6 k 9 0 sec. SUPPLEMENTS I SUPPLEMENTS BeforeEiectrolyte' Energy Plus" E EK Recover" El Restore" ~~ Energy Plus" SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS B e f o r e m Electrolyte" Energy Plus'" H Electrolyte' El P I Recoverw @I Restore* H Recover" Restore" EK El EZ .

- WARM-UPS Jump~ng Jacks 35 Running in Place 60 sec. Rest I I 1 / 1 1 ABDOMINALS Clockwork 25-20-15 Hanging Knee Up 25 Hanging Side Sit-up 12 Hand to Toe (Short) 25 Crunches (Short) 25 Side Sit-Up (Short) 25 Obliques (Short) 25 Atomic 20 Take "After" Supplements Drink 16 oz.e I WEEK 1 Take "Before" Supplements II Drink 16 nz. Rest I 1 Swimmer Exercise 20 Back Lifts 15 60-90 sec. Rest 1 Lunges 35 LEGS PULL-UPS Regular 2-4-6-8-10-8-6-4-2 Close Grip 2-4-6-8-6-4-2 Reverse 2-4-6-8-6-4-2 PULL-UPS Regular 2-4-6-8-10-8-6-4-2 Close Grip 2-4-6-8-6-4-2 Reverse 2-4-6-8-6-4-2 Commandos 2-4-6-4-2 Mountain Climber 20 CALVES 1 Commandos 2-4-6-4-2 I Behind the Neck 2-464-2 / 60-90 sec. Rest LEGS Fire Hydrants 25 (Each Side) The Wall 2:00 min.- WARM-UPS Jumping Jacks 35 Running in Place 60 sec. of water 1 Drink 16 oz. Rest STRETCHES Bend Overs lnner Thigh Side & Oblique Butterfly Thigh STRETCHES LEGS I STRETCHES STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Ca If 160-90 sec.. Rest I / Regular 10 BAR DIPS 160-90 sec.. Half Jumping Jacks 35 60-90 sec. Rest CALVES Heel to Heel 75 sec. Rest 1 60-90 Hand to Toes 25 Crunches 25 Obliques 25 Reverse Crunches 25 Chest Roll 25 1 Reg 2-4-6-8-10-12 1 PUSH-UPS PUSH-UPS ( Reg. Rest I - WARM-UPS Jumping Jacks 35 Running in Place 60 sec.. Rest 1 1 Behind the Neck 2-4-6-4-2 160-90 sec. Rest I WARM-UPS Jumping Jacks 35 Running in Place 60 sec. I Back Contractions 20 I I I Back Contractions 20 I 60-90 sec. of water ( / 60-90 sec. of water I / Take "Before" Supplements ( Drink 16 oz. Half Jumping Jacks 35 60-90 sec. Swimmer Exercise 20 Back Lifts I5 160-90 sec.. 2-4-6-8-10-12 1 Diamond 2-4-6-8-10 1 Dive Bombers 2-4-6-8-10 1 8 Count Body Builders 10 Take "After" Supplements Drink 16 oz. Half Jumping Jacks 35 60-90 sec. of water I I WARM-UPS Jumping Jacks 35 Running in Place 60 sec. Rest I Regular 10 BAR DIPS 160-90 sec. Recover" Electrolyte" E 4 Dl RestoreN Energy Plus" . of water Take "Before" Supplements ( 1 Take "Refore" Supplements I ' I I / Drink 16 oz. Rest . Rest . Rest I .. of water ABDOMINALS Hand to Toes 25 Diamond 2-4-6-8-1 0 1 Dive Bombers 2-4-6-8-10 1 8 Count Body Builders 10 Take "After" Supplements Drink 16 oz. Half Jumping Jacks 35 1 I 60-90 sec. Half Jumping Jacks 35 60-90 sec. of water X Sit-Ups 25 Crunches 25 Side Sit-Ups 25 Obliques 25 Flutter Kicks 25 Reverse Crunches 25 Knee Bends 25 Chest Roll 25 Take "After" Supplements Drink 1 quart of water MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS Before SUPPLEMENTS E K Electrolyte" Dl Energy Plus'" Electrolyte" Energy Plus" a Recover' Restore" L z Beforem @I B .

Rest 1 Reverse 1-3-5-7-9 1 - I Fire Hvdrants 26 (Each Side) I Mountain Climber 21 I The Wall 2:00 min 60-90 sec. Rest . Rest 1 I Side Sit-Ups 25 PUSH-UPS I Rea. Rest I Straight (Reguari 75 / Toe to Toe 75 1 -~ ~ CALVES Heel to Heel 75 60-90 sec. of water / Drink 16 02. 1 60-90 sec. Rest ABDOMINALS I Reoular 11 CALVES I Straiaht lReaularl75 1 Toe to Toe 75 / Heel to Heel 75 I 60-90 sec.e PI Recover" Energy Plusw Restore'" Energy Plus" rn m Restore" I IBefore l---EFl PI Dl Electrolyte'" Recover'" El Restore" Energy Plus' . Rest - ABDOMINALS I Hand to Toes 25 / X Sit-Ups 25 I Crunches 25 I 1 10 Sets 60-90 sec. Rest BAR DlPS I Commandos 2-4-6-4-2 ( 60-90 BAR DlPS Regular 11 ..I Drink 16 oz. Rest Commandos 2-4-6-4-2 Behind the Neck 2-4-6-4-2 1 Behind the Neck 2-4-6-4-2 1 60-90 sec. Rest STRETCHES I Chest 1 Lat Shoulders 160-90 sec. Rest I 1 - 60-90 sec. Rest STRETCHES Bend Overs lnner Thigh Side & Oblique LEGS Chest Shoulders Partner I Tricep Mountain Climbers 15 I Arm Rotation b Butterfly set. of water WARM-UPS Half Jumping Jacks 35 I WARM-UPS Half Jumoina Jacks 35 . 'PER BODY / Neck Rotations 20 1 Back Contractions 20 I Swimmer Exercise 20 Back L~fts 16 3 Sets of Cones I I SPRINTS l Partner / Arm Rotation 1 60-90 sec. Rest I Lunges 35 LEGS 1 60-90 sec. II 60-90 sec. 2-4-6-8-10-12-14 1 I Diamond 2-4-6-8-1 0 1 I Dive Bombers 2-4-6-8-10 1 Drink 16 oz. 2-4-6-8-1 0-12-14 1 1 Diamond 2-4-6-8-1 0 1 1 Dive Bombers 2-4-6-8-10 1 1 8 Count Body Builders 10 PUSH-UPS ABDOMINALS Hand to Toes 25 X Sit-ups 25 Crunches 25 Side Sit-ups 25 Obliques 25 Flutter Kicks 25 Reverse Crunches 25 Knee Bends 25 Chest Roll 25 Take "After" Supplements Drink 1 quart of water Reverse Crunches 25 Chest Roll 25 Atomic 22 Drink 16 oz. of water 1 I Clockwork 25-20-1 5 I Hanaina Knee UD 25 1 Hansins Side Sit-UD 12 1 Res. Rest UPPER BODY Neck Rotations 20 Swimmer Exercise 20 _--- lnner Thigh Forward Lunge Side & Oblique Hurdler STRETCHES I Bend Overs I Cross Overs / Butterflv I ITB Thigh / 60-90 sec. of water MEALS WATER MEALS WATER MEALS WATER MEALS WATER MEALS WATER erofeB- 1 1 1 1 11 1 I) SUPPLEMENTS pGRe$rw mm l e e Energy Plus'" Restore' SUPPLEMENTS SUPPLEMENTS I I m [Before T Electrolyte'" Restore" Energy Plus" SUPPLEMENTS SUPPLEMENTS Elec$d Ley 1ct . Rest LEGS I Lunaes 35 1 Sauats 46 PULL-UPS I Reaular 1-3-5-7-9-7 1 1 I Close Grio 1-3-5-7-9 1 I Reverse 1-3-5-7-9 1 sec. Rest I WARM-UPS Half Jumping Jacks 35 WARM-UPS 1 60-90 STRETCHES sec. Rest 1 60-90 sec.

I I Drink 16 oz. (3x) Star Hops 15 LEGS STRETCHES Chest Lat Shoulders Tricep Partner Arm Rotation I I STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf 60-90 sec. Rest 1 60-90 sec. Rest I 1 WARM-UPS WARM-UPS Half Jumping Jacks 35 1 WARM-UPS Half Jumping Jacks 35 1 Jumping Jacks 35 1 WARM-UPS WARM-UPS 1 Jumoina Jacks 35 ! Runnina in Place 60 sec. Rest ABDOMINALS PUSH-UPS PUSH-UPS ABDOMINALS Dive Bombers 60 sec. Rest Heel to Heel 60 sec ( 60-90 sec. Rest I Bend Overs STRETCHES STRETCHES Chest Shoulders 1 Walking Lunges 35 yds. Rest . I Half Jumoina Jacks 35 I - 160-90 sec.. 1 Fire Hydrants 60 sec. 1 Back Lifts 60 sec. ~ -~ I Squats 60 sec. / Runnina in Place 60 sec. I MEALS WATER MEALS WATER MEALS WATER MEALS WATER MEALS WATER mm mm mm mm m Energy Plus' I 3 Electrolytev Recoveru SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS @ Restore" %1 Energy Plus'" m Electrolyte" Recover" Restore" Electrolyte'" Energy Plus" L Z Recover" Restore" EZ rn 1 1 1 1 SUPPLEMENTS Elec# Re#" Energy PlusN Restore" SUPPLEMENTS I B RecoverTu Electrolyte" Energy Plus" Restore'" m . Rest LEGS 1 Lunoes 36 Mountain Climber 22 60-90 sec. Rest - Cross Overs lnner Thigh Forward Lunge Side & Oblique I Hurdler Butterfly ITB Thigh Calf I - Partner 160-90 sec. 4-6-8-1 0-12-14-16 1 Diamond 2-4-6-8-1 0 1 Clockwork 30-25-20 1 Drink 16 oz. of water Knee Bends 60 sec. 1 6&90 sec. I Back Contract'ons 60 sec. Rest TIMED INTERVALS UPPER BODY / Neck Rotations 60 sec. 1 Mountain Climbers 15 SPRINTS U PPE Neck Rotations 22 Swimmer Exercise 22 Back Lifts 16 sec. Rest I BAR DIPS I Toe to Toe 75 1 60-90 1 Heel to Heel 75 sec. Take "After" Supplements ABDOMINALS Hand to Toes 27 Crunches 27 S~de Sit-Ups 27 Obhques 27 Flutter K~cks 27 Reverse Crunches 27 Knee Bends 27 Chest Roll 27 Take "After" Supplements Drink 1 quart of water / Reg. of water I Drink 16 oz. 1 1 60-90 1 Swimmer Exercise 60 sec. Rest / Straight (Regular) 75 CALVES 1 Regular 12 BAR DIPS 160-90 sec. 1 60-90 sec. 1 Half Jumping Jacks 35 / 60-90 sec. (Each Sidt Mountain Climber 60 sec. PULL-UPS Regular 1-3-5-7-9-1 1 1 Close Grip 1-3-5-7-9 1 Reverse 1-3-5-7-9 1 Commandos 2-4-6-4-2 Behind the Neck 2-4-6-4-2 PULL-UPS 1 The Wall 2:15 min. of water I 1 Jumping Jacks 35 1 Running in Place 60 sec. of water I Drink 16 oz. Rest I Regular 60 sec. TIMED INTERVALS LEGS I Lunges 60 sec. 60-90 sec.

9 0 sec. Rest I Renular Pull-Ups 10 CIRCUITLEGS The Wall 2 1 5 min. Rest PUSH-UPS Reg.1 Butterflv ITB i Thiah I " 1 calf 1 6 0 . Rest I Regular 13 / 60-90 sec. Rest I Runninrr in Place 60 sec.50% 12 Sets 1 Arm Rotation 1 60-90 sec. Rest SPRINTS I Neck Rotat~ons24 I I Back Contractions 24 I / Swimmer Exercise 24 Back Lifts 16 60-90 sec. ~ e s t I I Arm Rotation 60-90 sec. 1 Lunges 37 LEGS Mountain Climber 23 Hand to Toe 35 Walkina Lunaes 30 vds. I Half Jumoinu Jacks 35 160-90 sec. of water Reverse 1-3-5-7-9 1 SET 3 1 60-90 sec.WEEK 4 1 Drink 16 oz. MEALS WATER 5 I:' 7 3 SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS p z q Before1 j7mq Dl m lz Recover" ElectrolyteN Electrolyte" Energy Plus" r7iG-l Recoverf" a IBefore V m ElectrolyteN Recover" Restore' a I El Restore'" Energy Plus" El Restorew Energy PlusN . Rest STRETCHES 1 Cross Overs 1 Forward Lunge I Side & Obliaue 1 Chest I hat I 1 Shoulders I / rice^ I 1 Partner STRETCHES LEGS Walking Lunges 35 yds. Rest CIRCUITUPPER BODY SET 1 Hurdler Butterfly Thigh 60-90 sec. of water WARM-UPS I I Drink 16 oz. of water I / Clockwork 30-25-20 ABDOMINALS ABDOMINALS 1 Hand to Toes 30 Side Sit-Ups 30 - I I I 1 / I I I / I I Hand to Toe (Short130 I Crunches IShort) 30 I Side Sit-UD (Short1 30 1 F 1 u t t e rKicks 30 S r s e Crunches 30 Knee Bends 30 Take "After" Supplements MEALS WATER 5 6. (3x) Froa HODS vds. 13x1 35 I Star HODS17 I Mountain Climbers 17 I STRETCHES 1 Runnina in Place 60 sec. I Half Jumping Jacks 35 1 60-90 sec. Rest 1 1 Behind the Neck 2-4-6-4-2 I 1 60-90 sec. (4x1 Star HODS 15 S~de Sit-ups 35 SET 3 Mountain Climbers 15 Regular Calf Raises 75 Knee Bends 35 SET 4 Fire Hydrants 35 (Each Side) I Toe to Toe Calf Raises 75 Crunches 35 SET 5 1 Heel to Heel Calf Raises 75 ' Knee Roll Uos 35 I Take "After" Suoolements i Drink 16 oz. 4-6-8-1 0-1 2-14-1 6-18 1 Diamond 1-3-5-7-9-1 1 1 Dive Bombers 1-3-5-7-9-1 1 1 8 Count Bodv Builders 12 / Take "After" Suoolements Drink 16 oz. Jacks I I Half Jurn~ing 35 WARM-UPS 1 Take "Before" S u ~ ~ l e m e n t s 1 Drink 16 oz. (3x) High Knees 35 yds. 1 Half J u m ~ i n a 35 Jacks 1 60-90 sec. of water WARM-UPS Jum~ina Jacks 35 I Runn~ntl!n Place 60 sec I Half Jumoina Jacks 35 1I 60-90 sec. Rest BAR DIPS I Reverse G r i Pull-Ups 10 ~ I Bar Dios 10 / Dive Bombers 20 CALVES I Straight (Requarl 80 Toe to Toe 80 60-90 sec. of water WARM-UPS I Running in Place 60 sec. Rest STRETCHES I Tricep Bend Overs Cross Overs lnner Thigh Forward Lunae I / Side & Obliaue 1 Hurdler . Rest 1 Bend Overs 1 Inner Thigh I J u m ~ n uacks 35 J I 1 Running ~nPlace 60 sec. Rest UPPER BODY 1 Basic Sprints [Optional) 1 3 Sets of Cones I First Set . of water I Jumping Jacks 35 1 Take "Before" Supplements I 1 Take "Before" Supplements / Drink 16 oz. Rest I Jumoina Jacks 35 1 Jum~ina Jacks 35 1 60-90 sec.

1 Take "Before" Su~dements Drink 16 oz. Rest 1 Jumping Jacks 35 Runnina in Place 60 sec. I I I I 1 a I II Take "Before" Suoolements . --. Rest. 1 Arm Rotation sec. Rest I 1 Jumoina Jacks 35 I k n n i n ~ Place 60 sec.. of water WARM-UPS WARM-UPS WARM-UPS WARM-UPS WARM-UPS I I I Take "Before" Suoolements . I I Half Jurnoina Jacks 35 160-90sec. (3x) High Knees 40 yds. (3x) Frog Hops 40 yds. Rest STRETCHES I Cross Overs Cross Overs Inner Thigh Forward Lunge I I Side & Oblioue I / Hurdler I 1 Arm Rotation Partner Butterfly ITB Thigh Calf 60-90 sec. . Rest UPPER BODY Neck Rotations 26 Back Contract~ons 26 Swimmer Exercise 26 Back Lifts 17 60-90 sec.~ 1 I I Mountain Climbers 17 / Partner / 60-90 . of water 1 6 n k 16 oz. of water Hanging Knee Up 30 Hanging Side Sit-up 15 Hand to Toe (Short) 30 Crunches (Short) 30 Side Sit-up (Short) 30 Obliques (Short) 30 Atomic 28 Take "After" Supplements Drink 16 oz. of water PUSH-UPS I 1 Clockwork 35-30-25 Crunches 30 Side Sit-ups 30 Obliques 30 Flutter Kicks 30 Reverse Crunches 30 Knee Bends 30 Chest Roll 30 Take "After" Supplements Drink 16 oz. Half Jumoina Jacks 35 . - SPRINTS Intervals (Optional) 7 Laps = 2800 yds. of water / Commandos Diamond Push-Ups I Fire Hydrants [Each Side) High Knees Crunches SET 5 Calf Raises Sprints Knee Roll Ups Take "After" Supplements Drink 1 quart of water 4 4 / Drink 16 oz. 6-8-10-12-14-1G-18-20 1 ( Diamond 1-3-5-7-9-1 1 1 Dive Bombers 1-3-5-7-9-1 1 1 8 Count Body Builders 14 Take "After" Supplements Drink 16 oz. Rest Reverse 2-4-6-8-10 1 Commandos 2-4-6-4-2 I I I BAR DIPS ( Regular 14 / 60-90 - I I 1 € %EE Bar Dips Diamond SET 3 Push-ups Reverse Grip Pull-Ups Bar Dips Dive 4 SETBombers 1 Close Grip Pull-Ups SET 2 ) Lunges / Star Hops SET 3 I Side Sit-Ups I Mountam Climbers Atomics Knee Bends SET 4 . Rest - I Behind the Neck Pull-Ups ABDOMlNALS SET 5 1 Hand to Toes 30 / X Sit-ups 30 ABDOMINALS 1 1 Reg. Take "Before" Supplements I I I I - Jumping Jacks 35 Running in Place 60 sec.-. . (3x) Star Hops 17 . Half Jumoina Jacks 35 . Rest I 1 I Jumping Jacks 35 Running in Place 60 sec.Bend Overs - 1 Chest I Lat STRETCHES I Bend Overs 1 lnner Thiah 1 Half Jumoincl Jacks 35 1 60-90 sec. I I I I I I I I Take "Before" Suoo ements . Rest I / 60-90 sec. Rest 1 - I Lunaes 38 " I Souats 52 I LEGS I / Fire Hydrants 32 (Each Side) I Mountain Climber 24 The Wall 2'30 rnin I - 1 - ~ PI111 -[IPS . " I 1I 60-90 sec. " I 11 60-90 sec. of water I 4 1 MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS 1 1 Elec#ev Energy Plus" SUPPLEMENTS IBeforel I Restore" 1 1 11 1 SUPPLEMENTS Ele#e" Re!& Energy Plus' Restore" I Beforer3G-i . Rest 1 I I Jumping Jacks 35 Running in Place 60 sec. . Rest ~ . Rest CALVES Heel to Heel 80 I / Behind the Neck 2-4-6-4-2 1 1 160-90 sec. . . of water I Drink 16 oz. I Regular 2-4-6-8-1 0-12 1 I I 1 Regular Push-ups SET 2 I I BURNOUTSLEGS SET 1 /The Wall I Close Grio 2-4-6-8-10 I 1 60-90 sec.- /=ward Lunae I I Side & Oblioue 1 - BURNOUTSUPPER BODY SET 1 1 ITB Thigh 60-90 sec.- sec. in 1 STRETCHES STRETCHES Chest Lat Shoulders Tricep I LEGS Walking Lunges 40 yds. Half Jumoina Jacks 35 . " I 1I 60-90 sec.

of water WARM-UPS Half Jumping Jacks 35 / Drink 16 oz. of water 7~ 7~ 1 I Take "Before" Suoolemenls I 8 8 1 Drink 16 oz. Rest 1 LEGS Lunges 39 Squats 53 Fire Hydrants 33 (Each Side) Mountain Climber 25 The Wall 2:30 min. of water WARM-UPS / Half Jumping Jacks 35 160-90 sec.50% Second Set . of water WARM-UPS Jumping Jacks 35 Running in Place 60 sec. Rest WARM-UPS Jumping Jacks 35 Running in Place 60 sec. Rest i I 60-90 sec.75% 60-90 sec. Rest First Set . I Regular 15 DIPS 1 Straight (Regular) 85 CALVES ABDOMINALS Hand to Toes 35 X Sit-Ups 35 Crunches 35 Side Sit-Ups 35 Obliques 35 Flutter Kicks 35 Reverse Crunches 35 Knee Bends 35 Chest Roll 35 Take "After" Supplements Drink 16 oz. Rest Chest Shoulders I STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf LEGS STRETCHES Chest Lat Shoulders Tricep Partner Arm Rotation 60-90 sec. PULL-UPS Regular 2-4-6-8-10-12 1 Close Grip 2-4-6-8-10 1 Reverse 2-4-6-8-10 1 Commandos 1-3-5-7-5-3-1 Behind the Neck 1-3-5-7-5-3-1 60-90 sec. Rest 1 Regular 15 1 60-90 BAR DIPS sec. Rest Take "Before" Suoo ements 1 1 Drink 16 oz. Rest I E Behind the Neck 1-3-5-7-5-3-1 Regular 2-4-6-8-10-1 2 1 Close Grip 2-4-6-8-10 1 Reverse 2-4-6-8-10 C Commandos 1-3-5-7-5-3-1 60-90 sec. (4x) 1 Star HOPS 19 i Mountain Climbers 19 UPPER BODY SPRINTS 1 Basic Sprints (Optional) / 3 Sets of Cones / 1 1 UPPER BODY Neck Rotations 28 Back Contractions 28 Swimmer Exercise 28 Back Lifts 17 160-90 sec. Rest 1 Heel to Heel 85 Toe to Toe 85 1 60-90 sec. Rest PULL-UPS LEGS Lunges 39 Squats 53 Fire Hydrants 33 (Each Side) Mountain Climber 25 The Wall 2:30 min. Half Jumping Jacks 35 6C-90 sec. of water . Half Jumping Jacks 35 60-90 sec. Half Jumping Jacks 35 60-90 sec. : MEALS WATER MEALS WATER MEALS WATER '3 SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS 1 BeforenGE e c e Recovei" Restore' Electrolyte" Energy Plus" Recoverv Restore" IBefore T Dl i Energy Plus" E K m m Energy Plus " Electrolyte'" Recover" Restore" K z I ~~ mm 1 Electrolyte" Energy Plus' Recover" Restore'" SUPPLEMENTS SUPPLEMENTS a D Electrolyte" Energy Plus" K% fl rn Recover'" Restore' Ez .PUSH-UPS Dive Bombers 1-3-5-7-9-11 1 Take "After" Supplements 1 60-90 sec. of water Drink 1 quart of water MEALS >TTzTKl rT [J F WATER ' r.WEEK 6 / MONDAY I I Take "Before" Suoolements Dunk 16 oz. Rest ABDOMINALS Hand to Toes 35 Crunches 35 I PUSH-UPS ABDOMINALS Dive Bombers 1-3-5-7-9-11 C 8 Count Body Builders 14 1 Clockwork 35-30-25 1 Hanging Knee Up 35 1 Hanging Side Sit-Up 17 Side Sit-Up (Short) 35 1 Obliques (Short) 35 I Atomic 30 / Take "After" Supplements Drink 16 oz. Rest CALVES Straight (Regular) 85 Toe to Toe 85 Heel to Heel 85 60-90 sec. - WARM-UPS Jumping Jacks 35 Running in Place 60 sec. 5 . Rest I STRETCHES Bend Overs Cross Overs Inner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf 60-90 sec. Rest 1 Frog Hops 30 yds. 60-90 sec. Rest 60-90BARRest sec. Rest 1 60-90 sec. Rest . of water I J!TUESDAY 1 I I ~ ~ 1 Take "Before" Supplements I I / Drink 16 oz.

Rest / Resular 16 BAR DlPS I Regular 16 BAR DlPS sec. Rest Hand to Toes 35 Crunches 35 I Straight (Reqular) 85 I Toe to Toe 85 I Heel to Heel 85 ABDOMINALS 1 60-90 sec. Rest 1 60-90 sec. of water WARM-UPS Drink 16 oz. (4x) I High Knees 35 yds. of water PUSH-UPS L ABDOMINALS / Clockwork 40-35-30 I Hansins Knee UD35 I Hansinq Side Sit-Uo 17 I Hand to Toe (Short) 35 1 Crunches (Short) 35 / Side Sit-UP (Short) 35 I Obliaues (Short) 35 I Atomic 30 1 Take "After" Su~dements / Drink 16 oz. Rest I Neck Rotations 30 LEGS 160-90 sec. / Butterfly / 60-90 sec. Rest CALVES I Straiqht [Reaulari 85 1 60-90 sec. Rest 1 Butterfly / ITR Thigh I Thigh 60-90 sec. Rest 1 60-90 I Toe to Toe 85 1 Heel to Heel 85 1 60-90 sec. Rest STRETCHES Bend Overs Half Jumping Jacks 35 160-90 sec. Rest 1 Fire Hydrants 34 (Each Side) 1 60-90 sec. Rest 1 Partner Arm Rotation 160-90 sec. of water MEALS WATER 1 Dive Bombers 1-3-5-7-9-11 1 18 Count Bodv Builders 16 Flutter Kicks 35 Knee Bends 35 Flutter Kicks 35 Reverse Crunches 35 Knee Bends 35 I Chest Roll 35 / Take "After" Supplements ] Drink 1 quart of water 1 I I I 1 1 I MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS SUPPLEMENTS B e f o r e m Electrolyte" Energy PlusN riGGqpii5q Dl RestoreN H Recover" IZ [Before riiq [Beforel p i F i q Electrolyte'" Energy Plus' SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS mm E K @ I Recover" El Restore" . Rest ABDOMINALS Hand to Toes 35 Crunches 35 / Reg. Rest 1 60-90 I Iat STRETCHES I Chest I Lat Shoulders Partner LEGS I Walkinn Lunges 35 yds.IWEEK 1 I I Take "Before' Supplements 1 Drink 16 oz. of water - WARM-UPS WARM-UPS Half Jumping Jacks 35 sec. Rest WARM-UPS Half Jumping Jacks 35 ~~ 1 60-90 sec. (4x) I Chest STRETCHES STRETCHES Shoulders Side & Oblique I Mountain Climbers 20 SPRINTS / Intervals (Optionall 1 7 Lam = 2800 vds. Rest UPPER BODY 1 Back Contractions 30 / Neck Rotations 30 Back Lifts 17 UPPER BODY Back Contractions 30 7 1 60-90 sec. Rest 60-90 sec. 60-90 sec. Rest I Lunges 40 LEGS I Squats 54 I Fire Hydrants 34 (Each Side) Mountain Climber 26 I Reqular 2-4-6-8-10-12 1 I Close Grip 2-4-6-8-10 1 / Reverse 2-4-6-8-1 0 1 I Commandos 1-3-5-7-5-3-1 I Behind the Neck 1-3-5-7-5-3-1 PULL-UPS 1 Regular 2-4-6-8-10-12 1 Commandos 1-3-5-7-5-3-1 PULL-UPS 1 Mountain Climber 26 The Wall 2:30 min. of water WARM-UPS Half Jumping Jacks 35 I w Take "Before" Supplements I Drink 16 oz. Rest CALVES I Behind the Neck 1-3-5-7-5-3-1 160-90 sec. 6-8-10-12-14-1 6-18-20 1 / Diamond 1-3-5-7-9-11 1 I Dive Bombers 1-3-5-7-9-1 1 1 1 8 Count Bodv Builders 16 I Take "After" Supplements 1 Drink 16 oz.

(4x) High Knees 40 yds. of water 1 Heel to Heel Calf Raises 85 Atomic 32 Drink 16 oz.- Mountain Climbers 20 Partner SPRINTS Neck Rotations 70 sec. Dive Bombers 25 I I Reverse Grip Pull-ups 12 SET 3 The Wall 2:30 min. I 1 I I STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterflv Thigh Calf I STRETCHES Chest Shoulders Partner LEGS Walking Lunges 40 yds. Rest CIRCUITLEGS SET 2 SET 1 PULL-UPS Reverse 70 sec. Rest I Jumping Jacks 35 60-90 sec. Flutter Kicks 70 sec. of water Drink 16 oz. of water I I WARM-UPS Jumping Jacks 35 Runnina in Place 60 sec. Knee Bends 70 sec. 60-90 sec. The Wall 2:45 min.- TIMED INTERVALS UPPER BODY Third Set . 60-90 sec. Rest I Runnina in Place 60 sec. (4x) STRETCHES Chest Shoulders STRETCHES Bend Overs Cross Overs Inner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf 6C-90 sec. Rest I Jumping Jacks 35 I WARM-UPS I Jumping Jacks 35 60-90 sec. Rest . Take "After" Supplements Drink 16 oz. Rest WARM-UPS WARM-UPS I Jumoino Jacks 35 Running in Place 60 sec. Obliques 70 sec. Half Jumoina Jacks 35 60-90 sec. Rest ~. Heel to Heel 70 sec.~ I Regular 70 sec. Chest Roll 70 sec. 60-90 sec. Side Sit-Ups 70 sec.WEEK 8 Take "Before" Supplements Drink 16 oz. Behind the Neck 70 sec. Rest CIRCUITUPPER BODY SET 1 TIMED INTERVALS LEGS Lunges 70 sec. Rest ABDOMINALS Hand to Toes 70 sec. 60-90 sec. Rest WARM-UPS I Runnina in Place 60 sec." Dl RecoverN El RestoreN I T I I Electrolyte' Energy Plus" SUPPLEMENTS SUPPLEMENTS m @I Recover' RestoreN SUPPLEMENTS Beforermiq Electrolyte" Energy Plus" m Recover' Restore" H rn Recover" Restore" H m . Rest / CALVES Straight [Regular] 70 sec. (Each Sidc Mountain Climber 70 sec. X Sit-Ups 70 sec - ABDOMINALS Clockwork 40-35-30 Dive Bombers 70 sec.100% 1 60-90 sec. (5x1 Hand to Toe 40 SET 2 (60-90 sac. Frog Hops 30 yds. Take "After" Supplements Crunches 70 sec. Rest . of water MEALS WATER Lr-qm MEALS ~1. 160-90 sec. 60-90 sec. Swimmer Exercise 70 sec.l WATER MEALS WATER MEALS WATER MEALS WATER (m Electrolytew Energy Plusw SUPPLEMENTS m H RecoverN Restore'" mm SUPPLEMENTS a Electrolyte'" Energy Plus. of water I I Drink 16 oz. Toe to Toe 70 sec.. Squats 70 sec. BAR DIPS +----Bar Dips 15. Reverse Crunches 70 sec. Fire Hydrants 70 sec.

I I Take "Before" Supplements I Drink 16 oz. 10-12-14-16-18-20-22 1 PUSH-UPS Dive Bombers 1-3-5-7-9-11 1 Take "After" Supplements ABDOMINALS X Sit-Ups 40 Crunches 40 Side Sit-Ups 40 Obliques 40 Flutter Kicks 40 Reverse Crunches 40 Knee Bends 40 Chest Roll 40 Take "After" Supplements Drink 16 oz. Rest CALVES Heel to Heel 90 160-90 sec. Rest PULL-UPS 1 Lunges 42 LEGS PULL-UPS Mountain Climber 28 Reverse 1-3-5-7-9-1 1 1 1 60-90 sec. of water I Drink 16 oz. of water WARM-UPS e Take "Before" Supplements I Drink 16 oz. Rest 1 Mountain Climbers 22 1 Intervals (Optional) / 7 Laps = 2800 yds SPRINTS Partner / 60-90 sec. Rest UPPER BODY Neck Rotations 34 Swimmer Exercise 34 1 I Neck Rotations 34 1 Back Contractions 34 ' UPPER BODY Swimmer Exercise 34 I Lunges 42 LEGS / Back Lifts 18 160-90 sec. of water BAR DlPS 160-90 sec. 60-90 sec. Rest 1 60-90 sec. of water WARM-UPS Half Jumping Jacks 35 160-90 sec. Rest 1 Hand to Toes 40 Crunches 40 ABDOMINALS Hand to Toes 40 PUSH-UPS 1 Reg. Rest STRETCHES 1 Chest STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf 60-90 sec. Rest Mountain Climber 28 The Wall 2:45 min. Rest LEGS Chest Shoulders STRETCHES Bend Overs lnner Thigh Side & Obliaue Hurdler Butterfly Thigh 60-90 sec. Rest I Arm Rotation 60-90 sec. of water WARM-UPS Half Jumping Jacks 35 I I Drmk 16 oz. Rest I I I Take "Before" Supplements 1 Drink 16 oz. of water WARM-UPS Half Jumping Jacks 35 I WARM-UPS Half Jumping Jacks 35 1 60-90 sec. Rest I I Straight (Regular)90 Toe to Toe 90 CALVES 1 I Regular 18 BAR DlPS I Regular 18 ABDOMINALS Clockwork 45-40-35 Hanging Knee Up 40 Hanging Side Sit-Up 20 Hand to Toe (Short) 40 Crunches (Short) 40 Side Sit-Up (Short) 40 Obliques (Short) 40 Atomic 34 Take "After" Supplements Drink 16 oz. of water i Diamond 1-3-5-7-9-11 1 8 Count Body Builders 18 Drink 16 oz. of water Reverse Crunches 40 Chest Roll 40 Drink 1 quart of water MEALS WATER MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS l-mGl Electrolyte-" r n mm mm I m m rn H m I3 Ll 3 Recover" Recover'" Elec~rolyte'~ Hecover" Recover" Electrolyte'" Electrolyte'" El Restore" SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS I Electrolyte" Energy Plusw rn El Energy Plus" 0 Energy Plus" Restore' a RecoverN . Rest Behmd the Neck 1-3-5-7 1 Commandos 1-3-5-7 1 60-90 sec. Rest 1 60-90 sec. Restorem Dl Energy Plus' Restore'" Energy Plus" Restore" m .

50% Set 1 60-90 sec. Rest BURNOUTSUPPERBODY Arm Rotation I Neck Rotat~ons36 UPPER BODY 1 Thinh / Calf 160-90 sec. Rest 160-90 sec. of water 1 Drmk 16 oz of water 1 Drink 16 oz.W E E K 10 I Take "Before" Supplements Drink 16 oz. Half Jumping Jacks 35 60-90 sec. Rest BURNOUTSLEGS SET I The Wall Frog Hops Hand to Toe LEGS Mountain Climber 29 160-90 sec. of water WARM-UPS Jumping Jacks 35 Running in Place 60 sec. Rest 1 Jumping Jacks 35 I Running in Place 60 sec. of water X Sit-ups 45 Crunches 45 Side Sit-Ups 45 Obliques 45 Flutter Kicks 45 Reverse Crunches 45 Knee Bends 45 Chest Roll 45 Take "After" Supplements Drink 1 quart of water MEALS WATER MEALS WATER MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS Before piG-1 . Half Jumping Jacks 35 160-90 sec. Rest SET 2 Lunges Star Hops Side Sit-Ups SET 3 Mountain Climbers Atomics Knee Bends SET 4 Fire Hydrants (Each Side) high Knees Crunches CALVES I Straight (Regular) 95 I Toe to Toe 95 I Heel to Heel 95 160-90 sec. LEGS WARM-UPS WARM-UPS Jumping Jacks 35 Running in Place 60 sec. Rest 1 Drink 16 oz. Rest Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB STRETCHES Bend Overs Cross Overs Inner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf 60-90 sec. Rest . (4x) Frog Hops 40 yds. Rest STRETCHES Chest Lat Shoulders Tricep Partner Walking Lunges 40 yds. Half Jumping Jacks 35 60-90 sec. of water 1 Take "Before" Supplements I / Take "Before" Supplements I Take "Before" Supplements 1 Drink 16 oz. (4x) High Knees 40 yds.- 1 1 Half Jumping Jacks 35 160-90 sec. (4x) : Star Hops 20 Mountain Climbers 22 SPRINTS Basic Sprmts (Optional) 3 Sets of Cones F~rst . Rest STRETCHES Chest Lat Shoulders Tricep Partner Arm Rotation 160-90 sec. Rest ABDOMINALS Hand to Toes 45 SET 5 Calf Raises Sprints Knee Roll Ups Take "After" Supplements Drink 1 quart of water Take "After" Supplements Drink 16 oz. af water WARM-UPS WARM-UPS Jumping Jacks 35 Sunning in Place 60 sec.

Rest I 1 60-90 I I 1 Mountain Climbers 25 I - SPRINTS Hurdler sec. Rest 1 Drink 16 oz. (4x) I Frog Hops 40 yds. (4x) High Knees 40 yds. Rest I Intervals (Optional) 1 8 Laps = 3200 yds. Rest WARM-UPS 1I Jumoinu Jacks 35 . of water WARM-UPS Jumping Jacks 35 Running in Place 60 sec. Rest I 1 I I I I 1 60-90 CALVES sec. in / Half Jumoincl Jacks 35 1I 60-90 sec.- I 1. of water I Reverse Crunches 45 Knee Bends 45 Chest Roll 45 Take "After" Supplements I 1 MEALS WATER I I 1 / I 1 Drmk 1 quart of water MEALS WATER MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS B e f o r e m @I E Electrolyte " Recover" D i B Energy Plus"' Restore" mm K s m Electrolyte' Recover" m a Energy Plus'' Restore" B e f o r e m Electrolyte' Energy Plus' rn Recoveiv Restore' m a . / 60-90 sec. Rest / Hand to Toes 45 ABDOMINALS I Reg.~~- . . 12-14-16-18-20-22-24 4 ' Diamond 4-6-8-10-12 4 Dive Bombers 4-6-8-10-12 4 8 Count Body Builders 20 ! Take "After" Supplements Drink 16 oz.- 1 i 1 I ~~ -~ 160-90. of water I I Take 'Belore" Suoolements 1 Drink 16 oz. Half Jumping Jacks 35 60-90 sec.I Close Grio 1-3-5-7-9-11 1 . (4x) Chest Shoulders Partner STRETCHES 1 Bend Overs 1 Cross Overs / lnner Thiah I Star Hops 20 1 Hurdler I ( 1 Arm Rotat~on Butterfly ITB Thigh Calf 60-90 sec. Rest ABDOMINALS Clockwork 50-45-40 Hanging Knee Up 45 BAR DlPS 60-90 sec. sec. of water j ~1 r i n k l oz.ements ]'Drink 16 oz. . Rest 1 PULL-UPS .- The Wall 3:00 min. 1 60-90 sec. I Half Jumoina Jacks 35 . Rest I I I Regular 20 ~ BAR DIPS . of water 6 WARM-UPS Jumping Jacks 35 Running in Place 60 sec. of water MEALS WATER I Diamond 4-6-8-1 0-12 4 / Reg. Half Jumping Jacks 35 60-90 sec.. Rest 1 Regular 1-3-5-7-9-11-13 4 I 1 I I I PULL-UPS Reverse 1-3-5-7-4-11 4 Rehind the NPL~1-3-5-7 1 I . . Rest .. Rest STRETCHES I 1 I STRETCHES Bend Overs Cross Overs Inner Thigh Forward Lunge Side & Oblioue I STRETCHES Chest Lat Shoulders / Tricep 1I Partner 1 I LEGS Walking Lunges 40 yds.. 60-90 sec.- I I I I I I 60-90 sec.I I I I lake "Before" Suoo. . Rest UPPER BODY Neck Rotations 38 Swimmer Exercise 38 I UPPER BODY . Rest I WARM-UPS 1 Jump~rlgJacks 35 Running in Place 60 sec.~- / Reverse 1-3-5-7-9-11 4 ~1 - - ~ - -- 0 I I I Commandos 1-3-5-7 1 CALVES Straight (Regular) 95 Toe to Toe 95 Heel to Heel 95 1 60-90 sec. 12-14-1 6-18-20-22-24 4 Dive Bombers 4-6-8-10-12 4 PUSH-UPS ABDOMINALS j Hand to Toes 45 j X Slt-Ups 45 i Crunches 45 Hanging Side Sit-up 22 Hand to Toe (Short) 45 ' Crunches (Short) 45 Side Sit-up (Short) 45 Obliques (Short) 45 Atomic 38 Take "After" Supplements Drink 16 oz. Half J u m ~ i n g Jacks 35 1I 60-90 sec. Rest - I Regular 20 1 60-90 sec. ~ I WARM-UPS Jumoina Jacks 35 T ~ u n n i n a Place 60 sec. Neck Rotations 38 Back Contractions 38 ! Swimmer Exercise 38 1 ~ ~~ i Thigh I LEGS I 1 Squats 58 C1 I Lunaes 44 1 Fire Hydrants 38 (Each Side) I 1 Mountain Climber 30 - I 1 Back Lifts 18 I / 60-90 sec. I / 60-90 sec. Rest I I 1 Behind the Neck vl-3-5-7 4 60-90 sec. of water PUSH-UPS X Sit-ups 45 Crunches 45 Side Sit-ups 45 Obliques 45 Flutter Kicks 45 Reverse Crunches 45 Knee Bends 45 Chest Roll 45 Take "After" Supplements ( Drink 16 oz. Rest -. Rest ' Runnlna In Place 60 sec. of water I ' Take "Before" Suoolements I I I jhq77 I Take Take "Before" Supplements I "Before" Suo~lements h / Drink 16 oz..

Rest I Mountain Climbers 25 SPRINTS LEGS I Walkins Lunaes 40 vds. Rest UPPER BODY 1 Neck Rotations 40 1 Back Contractions 40 / Swimmer Exercise 40 I Back Lifts 20 UPPER BODY I Neck Rotations 40 1 Back Contractions 40 20 Sets STRETCHES I Bend Overs I Cross Overs 1 lnner Thigh 1 Forward Lunge 1 Side & Oblisue 1 Hurdler 1 Butterflv I ITB / Thiah 1 Calf 60-90 sec.50% STRETCHES 1 Chest 1 60-90 1 Shoulders / Triceo 1 Partner I Arm Rotation sec. Rest I J u m o m Jacks 35 1 Running in Place 60 sec. Rest WARM-UPS I Jump~nqJacks 35 I Running in Place 60 sec I Half Jumping Jacks 35 160-90 sec. of water 1 Jumpmq Jacks 35 60-90 sec. Rest CALVES Straight (Regular) 100 Toe to Toe 100 Heel to Heel 100 60-90 sec. of water I Take "Before" Suoplements 1 Drink 16 oz. / Half Jumping Jacks 35 160-90 sec.. Half Jumping Jacks 35 60-90 sec. 14x1 ! Fros HODS40 vds. . Rest ABDOMINALS Hand to Toes 50 X Sit-Uos 50 Crunches 50 Side Sit-Uos 50 Flutter Kicks 50 Reverse Crunches 50 Knee Bends 50 Chest Roll 50 Take "After" Suoolemerits Drink 16 02. of water / Drink 1 auarl of water MEALS WATER MEALS WATER mm ml Electrolyte" RecoverN m z l Energy Plus' Restore" SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS [Before Electrolyte" Energy Plus' Eil El Recover'" m Restore" 1 11 1 SUPPLEMENTS Eleciytew f l e k Restore' Energy Plus" / T s z T l ~ . 12-14-1 6-18-20-22-24 1 I Diamond 2-4-6-8-10-12 1 I Dive Bombers 4-6-8-10-12 1 / 8 Count Bodv Builders 20 1 Take "After" Suoolements / Drink 16 oz. Rest 1 Chest STRETCHES / Shoulders 1 Triceo l Partner / Arm Rotation 6 0 .. of water / Take "Before" Supplements I Drink 16 02. (4x1 1 Hiah Knees 40 vds. Rest 1 WARM-UPS 1 Jump~naJacks 35 I Running in Place 60 sec.~. Rest 1 Clockwork 50-45-40 I Hanaino Knee Uo 50 / Rea. Rest . Rest PULL-UPS I Reaular 2-4-6-8-1 0-12-1 4 1 I Close Grio 2-4-6-8-10-12 1 I Reverse 2-4-6-8-1 0-12 1 I Commandos 2-4-6-8-6-4-2 1 60-90 .Take "Before" Supplements Drink 16 oz.9 0 sec.9 0 sec. of water WARM-UPS / Drink 16 oz. Rest LEGS Lunses 45 Sauats 60 Fire Hvdrants 40 (Each Side) Mountain Climber 30 The Wall 3:00 min 60-90 sec. Rest / Swimmer Exercise 40 I Back Lifts 20 1 60-90 sec. (4x1 I Star HODS20 Basic Sprints (Optional) 3 Sets of Cones First Set .sec.- LEGS 1 Lunaes 45 / Sauats 60 I Fire Hvdrants 40 (Each Side1 I Mountain Climber 30 /The Wall 3:00 min 6 0 . Rest PULL-UPS I Reaular 2-4-6-8-1 0-12-14 1 / Close Grio 2-4-6-8-10-1 2 1 I Reverse 2-4-6-8-10-12 1 I Commandos 2-4-6-8-6-4-2 I Behind the Neck 2-4-6-8-6-4-2 160-90 sec. Rest WARM-UPS STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterflv ITB Thiah Calf 60-90 sec. Rest ( Drink 16 oz. of water 1 Take "Before" Supplements WARM-UPS Jump~ngJacks 35 Running in Place 60 sec. Rest 1 60-90 sec. Half Jumping Jacks 35 160-90 sec. of water PUSH-UPS PUSH-UPS I I ABDOMINALS / 60-90 Heel to Heel 100 sec. Rest CALVES 1 Straiaht (Reaular) 100 BAR DIPS I Reaular 20 1 60-90 sec. of water 1 Rea. Rest I Behind the Neck 2-4-6-8-6-4-2 BAR DIPS I Reaular 20 160-90 sec. 12-14-1 6-1 8-20-22-24 1 Diamond 2-4-6-8-10-12 1 ABDOMINALS I Hand to Toes 50 / X Sit-Uos 50 1 Crunches 50 I Side Sit-Uos 5 0 / Obliaues 50 / Flutter Kicks 50 I Reverse Crunches 50 Take "After" Su~olements Hand to Toe IShort1 50 / Crunches IShort150 1 I Side Sit-Uo (Short) 50 I Take "After" ~uoolements / Drink 16 oz.

of water WARM-UPS Dr~nk oz of water 16 WARM-UPS : Half Jumping Jacks 40 Jumping Jacks 40 Running in Place 60 sec. Rest 20 Sets SET 1 The Wall Frog Hops Hand to Toe SET 2 LEGS Back Lifts 20 1 60-90 sec. Rest STRETCHES I Shoulders Tricep Partner i Bend Overs 1 Cross Overs 1 lnner Thioh F o r w a r d Lunoe S~de Oblique & Hurdler 1 Mountain Climbers 25 SPRINTS / Partner + Thigh 1 6&90 1 Arm Rotation BURNOUTSUPPER BODY 1 sec. Rest / Regular 20 1 60-90 sec.50% L60-90 sec. Rest First Set . Rest -~ .73 PUSH-UPS I ABDOMINALS I Knee Bends Take "After" Supplements 1 Dr~nk16 oz of water I Clockwork 50-45-40 Hanging Knee Up 50 Hanging Side Sit-Up 25 Hand to Toe (Short) 50 Crunches (Short) 50 Side Sit-Up (Short) 50 Obliques (Short) 50 Atomic 40 Take "After" Supplements Drink 16 oz. of water WARM-UPS 1 Drink 16 oz. Rest 1 Butterfly ITB 1 Thigh l Calf UPPER BODY 1 6&90 sec. of water MEALS WATER H~gh Knees SET 5 1 Calf Ra~ses Take "After" Supplements Drmk 1 quart of water MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS IBefore Electrolyte" Energy Plus' rEG-Recover" r-miz-lm Electrolyte' Recovei" rmGqpi7iq Electrolyte'" PI m Restore' Dl Energy Plus' m Restore'" Recover'" Restore" 0 Energy Plus' a a Before p q E Electrolyte" Recover" a pG-! Electrolyte' Energy Plus" Recoverw Restore" [?1 Energy Plus" B Restore"' .+E-pT 7pi-pT 1 Take "Before" Supplements I $zL-pT 1 Take "Before" Supplements Take "Before" Supplements I Take "Before" Su~olements 1 -I k i n k 16 oz. Rest PULL-UPS The Wall 3:00 min.- WARM-UPS WARM-UPS 1 Jumoina Jacks 40 1 Runnino in Place 60 sec STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITR 1 Chest i Lat STRETCHES LEGS 1 Chest 1 Lat STRETCHES 1 Half Jurnoina Jacks 40 / 6&90 sec. of water I Drink 16 oz. Rest CALVES Heel to Heel 100 60-90 sec. Half Jumping Jacks 40 1 Jumping Jacks 40 -190-. sec. Reverse 2-4-6-8-10-12 1 1 6&90 sec. Rest 1 Behind the Neck 2-4-6-8-6-4-2 I Lunges Bar Dips Dive Bombers 1 60-90 sec. of water MEALS WATER IrZ. Rest BAR DIPS 1 Star Hops 1 S~deSit-Ups 1 ABDOMINALS Hand to Toes 50 X Sit-ups 50 Crunches 50 Side Sit-ups 50 Obliques 50 Flutter Kicks 50 Reverse Crunches 50 Knee Bends 50 Chest Roll 50 Take "After" Supplements Drink 16 oz. Rest i 60-90 sec. of water / Drmk 16 oz.

Rest WARM-UPS 1 Jumping Jacks 45 Running in Place 60 sec. (4x1 1 High Knees 40 yds. Rest Hand to Toes 50 X Sit-Uos 50 Crunches 50 .. Rest I Drink 16 oz. Rest 1 60-90 sec. of water SET 5 1 I Take "After" Supplements 1 Drink 16 oz. / Frog Hops 40 yds. Drmk 16 oz. of water I Take "Before" Supplements Drink 16 oz. Side Sit-Uos 50 Obliques 50 Flutter Kicks 50 Reverse Crunches 50 Knee Bends 50 Chest Roll 50 Take "After" Supplements Drink 16 oz. Rest . 1 6&90 1 sec. of water I MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS 'Before Ei Electrolyte" LC Energy Plus" rn Recover ' m Restore" ~~ m Electrolyte"' Energy Plusv SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS IBeforej Ell Recover'" @ Restore" ris3iGJ@! Electrolyte"' Energy Plus"' a rn Recover"' Restorev IBefore Electrolyte'" Energy Plus' piGl Recover'" PI rn m Restore" . of water WARM-UPS Jumpmg Jacks 45 Running in Place 60 sec. (4x1 1 Star Hops 20 LEGS 1 Mountain Climbers 25 SPRINTS / Intervals (Optional) 1 8 Laps = 3200 yds 1 Chest / Lat / Shoulders 1 Tricep 1 Partner j Arm Rotation / 6&90 sec. (5x) ( Dive Bombers 40 I Behind the Neck Pull-Ups 15 I SET 4 .. Rest I Behind the Neck 2-4-6-8-6-4-2 1 Walking Lunges 40 yds. STRETCHES STRETCHES 1 Bend Overs 1 Cross Overs STRETCHES Bend Overs Cross Overs Inner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thioh Calf 60-90 sec. Rest Straight (Regular) 100 Toe to Toe 100 Heel to Heel 100 60-90 sec. BAR DIPS / Regular 20 PUSH-UPS 1 Star Hops 20 1 Side Sit-ups 45 SET 3 I Mountain Climbers 20 Knee Bends 45 SET 4 ~ Take "After" Supplements / Drink 16 oz. Rest I Running in Place 60 sec./MONDAY 1 I I J~TUESDAY 1 I I Take "Before" Supplements Drink 16 oz. Rest 1 6&90 I Clockwork 50-45-40 / Hanging Knee Up 50 sec. of water SET 2 / 6&90 1 Close Grip Pull-Ups 20 sec. . 60-90 sec. of water I Fire Hydrants 45 (Each Side) 1 Hanging Side Sit-Up 25 1 Hand to Toe (Short) 50 1 Crunches (Short) 50 Side Sit-Up (Short) 50 Y i q u e s [Short) 50 Atomic 40 1 Toe to Toe Calf Raises 95 1 Crunches 45 Drink 16 oz. (5x) Diamond Push-ups 40 1 Hand to Toe 40 SET 2 / Reverse Grip Pull-Ups 20 Bar Dips 30 1 60-90 sec.- I Half Jumping Jacks 45 / 6&90 sec. Half Jumping Jacks 45 60-90 sec. of water Take "Before" Supplements . of water ( Jumping Jacks 45 Take "Before" Supplements JTHURSDAY / I I I I Drink 16 oz. Rest CIRCUITLEGS SET 1 1 Bar Dips 30 SET 3 I Regular 2-4-6-8-1 0-12-14 1 Commandos 2-4-6-8-6-4-2 PULL-UPS 1 The Wall 3:00 min. Rest LEGS Lunges 45 Squats 60 Fire Hydrants 40 (Each Side) Mountain Climber 30 The Wall 3:00 min. of water WARM-UPS I Jump~ngJacks 45 WARM-UPS WARM-UPS Half Jumping Jacks 45 I 60-90 sec. (4x) / Frog Hops 40 yds. Rest I Neck Rotations 40 Back Lifts 20 / Arm Rotation CIRCUITUPPER BODY SET 1 UPPER BODY / Hurdler 1 Butterfly I ITB ( Thigh Back Contractions 40 1 Calf / 6&90 sec. Rest 1 Chest i Lat STRETCHES / Shoulders 1 Triceo Partner 1 Walking Lunges 40 yds.

12-14-16-18-20-22-24 4 / Diamond 2-4-6-8-1 0-12 4 I Dive Bombers 4-6-8-1 0-12 4 1 8 Count Bodv Builders 20 / Take "After" Suoolements 1 Drink 16 oz.75% / Third Set . I 6&90 sec. Rest ~- / Neck Rotations 40 1 6&90 sec. of water WARM-UPS 1 Take "Before" Suoolements 1 Drink 16 oz. of water MEALS I Diamond 2-4-6-8-10-12 4 1 Dive Bombers 4-6-8-1 0-12 4 1 8 Count Bodv Builders 20 / Take "After" Suoolements I Drink 16 oz. Rest I Lunaes 45 LEGS 1 60-90 sec. of water WATER p MEALS l RTj WATER WATER SUPPLEMENTS I SUPPLEMENTS Electrolyte" Energy Plus" @I m Recover" Restore'" SUPPLEMENTS a mm SUPPLEMENTS SUPPLEMENTS I rEii7 Electrolytew Energy Plusw a Recover" Restorew I2 . Rest I Runnina in Place 60 sec. Rest I Half Jumoina Jacks 45 I 6C-90 sec.50% 1 Second Set . of water MEALS / Crunches [Short) 50 I Side Sit-Uo IShort) 50 I Obliaues lShortl50 I Atomic 40 I Take "After" Suoolements 1 Drink 16 02. I Half Jumoina Jacks 45 I 6C-90 sec. Rest 1 6 C 4 0 sec. (5x) High Knees 40 yds. Rest Behind the Neck 2-4-6-8-6-4-2 1 6&90 BAR DlPS I Reoular 20 BAR DlPS 1 Reaular 20 PUSH-UPS I / ABDOMINALS Reo.I I Take "Before" Suoolements I Drink 16 oz.100% 1 20 Sets I 1 Neck Rotations 40 UPPER BODY STRETCHES 1 Bend Overs / Cross Overs I Inner Thiah I Forward Lunae I Side & Obliaue 1 Hurdler 1 Butterflv I ITB I Thiah / 6&90 sec. I Half Jumoina Jacks 45 I 6&90 I Runnina in Place 60 sec I Half Jumoina Jacks 45 I J u m ~ l n aJacks 45 I Runninq in Place 60 sec. Rest 1 Straiaht lReaular1 100 I Toe to Toe 100 I Heel to Heel 100 CALVES / 6C-90 sec. Rest STRETCHES I Bend Overs I Cross Overs I lnner Thiah I Forward Lunoe I Side & Oblioue / Hurdler 1 Butterflv I ITB / Thiah STRETCHES I Chest Z= I Jumoina Jacks 45 I Jumo~no Jacks 45 I Take "Before" Suoolements 1 Drink 16 oz. Rest / 6&90 sec. Rest Walking Lunges 40 yds.9 0 sec. Rest I Shoulders I Triceo 1 Partner / Arm Rotation / 6C-90 sec. Rest 1 / Souats 60 I Fire Hvdrants 40 (Each Side) I Mountain Climber 30 I The Wall 3:00 min. Rest 1 6C-90 sec. of water WARM-UPS I 1 I Jumoina Jacks 45 I Jurnmna Jacks 45 1 Runnina in Place 60 sec. (5x) Star HODS 22 Mountain Climbers 30 STRETCHES / Chest I I I Basic Sprints (Optional) 1 3 Sets of Cones -~ SPRINTS / Triceo / Partner / Arm Rotation . I Half Jumoina Jacks 45 1 60-90 sec. of water WARM-UPS I Take "Before" Suoolements I Drink 16 oz. (5x1 Frog Hops 40 yds. of water WARM-UPS I 1 Drink 16 oz. Rest 1 Hand to Toes 50 1 X Sit-Uos 50 / Crunches 50 I Side Sit-Uos 50 / Obliaues 50 Flutter Kicks 50 ABDOMINALS I Rea. of water 1 Take "Before" Sumlements WARM-UPS I Runnina in Place 60 sec. Rest PULL-UPS I Reoular 2-4-6-8-1 0-12-14 C I Close Grio 2-4-6-8-10-12 4 I Reverse 2-4-6-8-1 0-12 4 I Commandos 2-4-6-8-6-4-2 / Behind the Neck 2-4-6-8-6-4-2 I Reverse 2-4-6-8-1 0-12 4 / Commandos 2-4-6-8-6-4-2 LEGS I Lunaes 45 I Souats 60 1 Fire Hvdrants 40 (Each Side) I Mountain Climber 30 I The Wall 3:00 min. I 6C-90 sec. Rest I 6C-90 sec. Rest 1 6C-90 sec. of water 1 X Sit-Uos 50 1 Crunches 50 / Side Sit-Uos 50 I Obliaues 50 / Flutter Kicks 50 1 Reverse Crunches 50 I Knee Bends 50 I Chest Roll 50 I Take "After" Suoolernents I Drink 16 02. Rest I Back Contractions 40 I Swimmer Exercise 40 / Back Lifts 20 I First Set . sec. Rest r ~ a c Contractions 40 k I Swimmer Exercise 40 I Back Lifts 20 60-90 sec.-~ - 1 3 . 12-14-1 6-18-20-22-24 4 1 Straioht lReaularl 100 1 Toe to Toe 100 I Heel to Heel 100 CALVES sec. of water PUSH-UPS I Hand to Toes 50 ABDOMINALS + 1 Hanaino Knee Uo 50 Hanging Side Sit-up 25 1 Clockwork 50-45-40 1 Knee Bends 50 I Chest Roll 50 I Take "After" Suoolements I Drink 16 oz.

of water I Drink 16 oz. 12-14-16-18-20-22-24 1 PUSH-UPS 1 60-90 sec. I Froa HOPS vds. Rest I Shoulders I Tricep 1 Partner Arm Rotation WARM-UPS I Jumpinq Jacks 45 I Running in Place 60 sec. of water 1 Drink 16 oz.~ ~ l e m e n t s . Rest STRETCHES 1 Chest I I at I / Shoulders I / Tricep I / Partner I i 1 Half Jumping Jacks 45 / 60-90 sec. 60-90 sec. of water WARM-UPS Jumping Jacks 45 -Running in Place 60 sec. Rest 1 Lunqes 45 LEGS I Squats 60 1 Fire Hydrants 40 (Each Side) 1 Mountain Climber 30 i The Wall 3:00 min. of water MEALS WATER MEALS 1 Obliques 50 / Flutter Kicks 50 I Reverse Crunches 50 / Knee Bends 50 I Chest Roll 50 1 Take "After" Supplements WATER q q mq 3 MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS I SUPPLEMENTS I rTiGTl ! 1 r n Electrolyte' SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS lz Recover" Restore" I3 Electrolyte'" Energy Plus" @I Recoverp' Restore'" rn Electrolyte" Energy Plus" a Recover"' Restore" lz Energy Plus" l a @ El El . Rest I Regular 20 ABDOMINALS BAR DlPS 1 60-90 sec. Rest UPPER BODY I Neck Rotations 40 I 1 Back Contractions 40 - I I Swimmer Exercise 40 I I Back Lifts 20 = SPRINTS I Intervals (Ootionall 8 Laps = 3200 yds.. Drink 16 oz. Rest PULL-UPS / Regular 2-4-6-8-10-1 2-1 4 1 / Close Grip 2-4-6-8-10-12 1 / Reverse 2-4-6-8-10-1 2 1 / Commandos 2-4-6-8-6-4-2 / Behind the Neck 2-4-6-8-6-4-2 / Calf 6 0 4 0 sec. Rest PULL-UPS 1 Regular 2-4-6-8-10-12-14 1 I i Close Grip 2-4-6-8-10-12 1 I 1 Reverse 2-4-6-8-10-12 1 Commandos 2-4-6-8-6-4-2 / Swimmer Exercise 40 I Back Lifts 20 ( 60-90 sec. Rest 1 60-90 sec. Drink 16 oz. Rest STRETCHES ! Chest 1 I Arm Rotation 1 I I 60-90 sec. Half Jumping Jacks 45 - 1 . of water 1 60-90 sec. Rest Heel to Heel 100 60-90 sec. I I I I I Take "Before" S u. Rest STRETCHES Bend Overs Cross Overs Inner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf 60-90 sec.~ a k "Before" Supplements e . Rest 1 Hand to Toes 50 1 X Sit-Ups 50 I Crunches 50 I Side Sit-Ups 50 ABDOMINALS Hand to Toes 50 X Sit-ups 50 Crunches 50 Side Sit-ups 50 / Reg. 1 60-90 sec. Rest I Straiaht (Reqularl 100 CALVES 1 Regular 20 60-90 sec. Rest 1 Reg. of water 1 Crunches (Short) 50 Reverse Crunches 50 I 1 1 Side Sit-Up (Short) 50 Knee Bends 50 I ! I Obliques (Short) 50 Chest Roll 50 I Atomic 40 Take "After" Supplements I 1 1 Take "After" Supplements Drink 16 oz. Rest I Toe to Toe 100 I Heel to Heel 100 1 60-90 sec. Rest 60-90 sec. of water 1 1 1 Diamond 2-4-6-8-10-12 1 I Dive Bombers 4-6-8-10-12 1 1 8 Count Body Builders 20 1 Take "After" Supplements / Drink 16 oz. 1 Half Jumping Jacks 45 1 60-90 sec. 12-14-16-18-20-22-24 1 I / Diamond 2-4-6-8-10-12 1 I I Dive Bombers 4-6-8-10-1 2 1 1 8 Count Body Builders 20 PUSH-UPS ABDOMINALS / Clockwork 50-45-40 I H a n g m Knee Up 50 1 Hanging Side Sit-Up 25 0 1 Hand to Toe (Short) 50 Flutter Kicks 50 I Drink 16 oz. (5x1 I -- 1 Take "Before" Supplements I Drink 1 6 k of water WARM-UPS ! Jurnpinq Jacks 45 1 Running in Place 60 sec 1 Half Jumping Jacks 45 I 1 Take "Before" Supplements 1 Drink I6 oz. of water I I WARM-UPS -- I I Jum~inq Jacks 45 I I Running in Place 60 sec Half Jumping Jacks 45 160-90 sec. 15x1 40 Star Hops 22 1I Mountain Climbers % STRETCHES 1 Bend Overs I Cross Overs 1 lnner Thigh 1 I / I Forward Lunge Side & Oblique Hurdler 1 Butterfly UPPE 3 BODY 1 ITB 1 Neck Rotations 40 I Back contractions 40 LEGS Lunges 45 Squats 60 Fire Hydrants 40 (Each Side) Mountain Climber 30 The Wall 3:00 min. Rest LEGS I Walkina Lunaes 40 vds.

Rest I 60-90 sec. Close Grip 90 sec.100% / Neck Rotat~ons45 UPPER BODY 1 60-90 sec.75% I I Back Contractions 90 sec. of water WARM-UPS WARM-UPS WARM-UPS I WARM-UPS I Jumoina Jacks 45 I 1 Jum~inaJacks 45 I / Jum~inaJacks 45 I 1 Jum~inaJacks 45 I I I 1 Take "Before" Su~olements I 1 / Drink 16 oz. I I Third Set . Rest STRETCHES WARM-UPS / Jumoina Jacks 45 I Runninn in Place 60 sec. I I 21 Sets I I Back Lifts 90 sec. Rest STRETCHES I 1 Running In Place 60 sec. Take "After" Supplements Drink 16 oz. . / The Wall 3:30 min. Rest I Mountain Climbers 30 SPRINTS I Butterflv 1 / ITB Th~gh calf 6C-90 sec. 1 ] Toe to Toe 1 20 Heel to Heel 120 60-90 sec. of water PUSH-UPS - X Sit-ups 55 Crunches 55 Side Sit-ups 55 Obliques 55 Flutter Kicks 55 Reverse Crunches 55 Knee Bends 55 Chest Roll 55 Take "After" Supplements Drink 16 oz. Rest PULL-UPS Regular 90 sec. Dive Bombers 90 sec. Rest Regular 90 sec. I I Half Jumping Jacks 45 1 60-90 sec. of water ( . Rest Commandos 2-4-6-8-10 1 Behind the Neck 2-4-6-8-10 1 I 6C-90 sec.50% Set UPPER BODY I I Neck Rotations 90 sec. I I Second Set . of water I Regular 23 / 60-90 sec. I Toe to Toe 90 sec CALVES BAR DIPS PUSH-UPS Regular 90 sec. 60-90 sec. 15x1 1 I Lat STRETCHES I 1 Shoulders 1 / trice^ Partner Arm Rotation 60-90 sec. Rest I Bend Overs STRETCHES I Inner Thigh / I Cross Overs Forward L u n ~ e Side & Oblique Hurdler I Chest I I at I 1 Shoulders I I Triceo Partner ( 1 Frog Hops 40 yds. Rest I I Basic Sorints IO~tionall 1 LEGS I Lunges 47 Squats 62 Fire Hydrants 43 (Each Side) Mountain Climber 33 The Wall 3:15 min. of water I Drmk 16 oz. 12-14-16-18-20-22-24-26 1 Diamond 2-4-6-8-10-12-14 1 Dive Bombers 4-6-8-10-12-14 1 8 Count Body Builders 22 Take "After" Supplements Drink 16 oz. of water I I Drink 16 oz. ' I I Half Jumping Jacks 45 I 60-90 sec. . - Take "After" Supplements Drink 16 oz. (Each Side) 1 Mountain Climber 90 sec. 15x1 I Chest 1 I Hiah Knees 40 vds. Rest I 1 Arm Rotation 60-90 sec. Rest I Straioht (Reoular) 90 sec. . I Half J u m d n Jacks 45 ~ 1 60-90 sec. Rest LEGS I 1 Runn~ng~nPlace 60 sec. I ( Runnmg In Place 60 sec. Rest ABDOMINALS Clockwork 55-50-45 Hanging Knee Up 55 Hanging Side Sit-up 22 Hand to Toe (Short) 55 Crunches (Short) 55 Side Sit-up (Short) 55 Obliques (Short) 55 Atomic 45 BAR DIPS I 60-90 sec. (5x) I I Star HODS 22 I Walkina Lunaes 40 vds. I I Behind the Neck 90 sec. of water 1 Crunches 90 sec I Side Sit-UDS90 sec Reverse Crunches 90 sec. 8 Count Body Builders 90 sec. Rest I Heel to Heel 90 sec. Diamond 90 sec. CALVES I Straiaht (Resular) 120 Commandos 90 sec.I I Take "Before" Sumlements I Take "Before" Suoolements I I Take "Before" Suoolements I Take "Before" Suoolements 1 Drink 16 oz. 3 Sets of cones TIMED INTERVALS F~rst . Reverse 90 sec. 1 Fire Hvdrants 90 sec. of water / Chest Roll 90 sec / Take "After" Suoolernents 1 Drink 1 quart of water MEALS WATER SUPPLEMENTS I SUPPLEMENTS 1 SUPPLEMENTS I SUPPLEMENTS 1 1 1 Elec#tev Energy PlusN [Before v vr !e R SUPPLEMENTS Restore" . Rest I I Swimmer Exercise 90 sec. 60-90 sec. 6C-90 sec. Rest I 1 I / Back Lifts 25 1 1 I Back Contractions 45 I I Swimmer Exercise 45 . Rest 1 60-90 sec. of water I / Drink 16 oz. Rest I Bend Overs Running in Place 60 sec. ABDOMINALS Hand to Toes 55 / Reg. I / Close Grip 2-4-6-8-10-12 1 I Reverse 2-4-6-8-10-12 1 I I I I Regular 2-4-6-8-10-12-14-1 6 1 PULL-UPS I Cross Overs I Inner Thiah / Forward Lunae I Side & Obliaue 1 Hurdler 1 Butterflv I ITB I Thiah j Calf TIMED INTERVALS LEGS / Lunaes 90 sec. I I Half Jumping Jacks 45 I 60-90 sec. I ( Half Jumping Jacks 45 1 60-90 sec. / Souats 90 sec.

Rest I Running in Place 60 sec. Half Jumping Jacks 45 60-90 sec. In Half Jurnp~ng Jacks 45 60-90 sec. Rest / 60-90 sec. of water Take "Before" Supplements I Drmk 16 oz of water Take "Before" Supplements 1 Take "Before" Supplements 1 Drmk 16 oz of water I Drink 16 oz. Half Jump~ng Jacks 45 60-90 sec. Rest WARM-UPS Jump~ng Jacks 45 Runn~ng Place 60 sec. (5x) Star Hops 22 Mountain Climbers 30 I Intervals (Optional) 9 Laps = 3600 yds. 1 Half Jumping Jacks 45 60-90 sec. (5x) I 1 Chest I / High Knees 40 yds. Rest STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB STRETCHES / Chest I at Shoulders Tricep Partner Arm Rotation 60-90 sec. Rest CALVES Straight (Regular) 120 Toe to Toe 120 Heel to Heel 120 60-90 sec. SPRINTS Shoulders Tricep Partner Arm Rotation 60-90 sec. of water MEALS WATER MEALS WATER MEALS WATER MEALS WATER MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS . Rest WARM-UPS Jumpmg Jacks 45 Runnmg In Place 60 sec.J TUESDAY I Take "Before' I I I I J WEDNESDA~ I I JTHURSDAY I I I J FRIDAY I I I Supplements ( Drink 16 oz. Rest Inner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Thioh Calf 60-90 sec. 60-90 sec. Rest WARM-UPS Jumpmg Jacks 45 Running In Place 60 sec. of water 1 Drmk 16 oz. X Slt-Ups 55 ' Crunches 55 . Rest I Neck Rotations 45 LEGS UPPER BODY 1 Neck Rotations 45 UPPER BODY Lunges 47 Squats 62 Fire Hydrants 43 (Each Side) Mountain Climber 33 The Wall 3:15 min. Obl~ques 55 Flutter K~cks 55 Reverse Crunches 55 Knee Bends 55 Chest Roll 55 Side Sit-up (Short) 55 Obliques (Short) 55 Atomic 45 Take "After" Supplements Drink 16 oz. Rest I I I / 60-90 sec. (5x) I I at - I / Bend Overs I 1 Cross Overs STRETCHES Frog Hops 40 yds. Half Jumpmg Jacks 45 60-90 sec. of water Reverse Crunches 55 Knee Bends 55 Chest Roll 55 Take "After" Supplements Drink 16 oz. Rest I 1 Straight (Regular) 120 ABDOMINALS Hand to Toes 55 I . Rest STRETCHES LEGS I / Walking Lunges 40 yds. of water Take "Before" Supplements / Jumpmg Jacks 45 1 I WARM-UPS WARM-UPS Jumpmg Jacks 45 Runnmg In Place 60 sec.

Rest STRETCHES 1 Bend Overs 1 Cross Overs / 60-90 sec. Rest UPPER BODY UPPER BODY Butterfly ITB Thigh Back Contractions 45 1 60-90 sec. (5x1 LEGS 1 STRETCHES / Chest I at Shoulders Partner STRETCHES I 1 Bend Overs I / Cross Overs I Shoulders 1 Hurdler / Butterflv / ITB I Thigh 1 Partner / Arm Rotation 160-90 sec.50% 1 Second Set .75% I Third Set . of water Supplements I Jumping Jacks 45 WARM-UPS 1 Take "Before" Supplements 1 Drink 16 oz. Rest / PULL-UPS The Wall 3:15 min.l m / Before Recover' Restore" Iz I Irimq V I B e f o r Electrolyte. Reverse 2-4-6-8-1 0-12 1 Behind the Neck 2-4-6-8-1 0 1 I Back Contractions 45 Swimmer Exercise 45 I / Calf 1 60-90 sec. Rest 1 Regular 23 I BAR DIPS 160-90 sec.E G . Rest 1 60-90 sec. Rest 1 Neck Rotations 45 Back Lifts 25 1 Neck Rotations 45 LEGS Back Lifts 25 60-90 sec.m z l m Electrolytew Energy Plus.. of water I 1 Atomic 45 Drink 16 oz. Rest WARM-UPS Jumping Jacks 45 Running in Place 60 sec. Rest I CALVES I Straight (Regular) 120 1 Straight (Regular) 120 Toe to Toe 120 i 60-90 sec. of water 1 Clockwork 55-50-45 1 Hanging Knee Up 55 I Hanging Side Sit-Up 22 1 8 Count Body Builders 22 Take "After" Supplements Drink 16 oz. Rest 1 60-90 sec. Rest PUSH-UPS Dive Bombers 2-4-6-8-1@12-14 Take "After" Supplements PUSH-UPS ABDOMINALS Reg. (5x1 I Hiah Knees 40 vds. Rest I / Lunges 47 LEGS 1 60-90 sec. 12-14-16-18-20-22-24-26 1 Diamond 2-4-6-8-1 0-12-14 1 Dive Bombers 24-643-1@12-14 1 ABDOMINALS Hand to Toes 55 X Sit-Ups 55 Crunches 55 Side Sit-ups 55 Obliques 55 Flutter Kicks 55 Reverse Crunches 55 Knee Bends 55 Chest Roll 55 Take "After" Supplements Drink 16 oz. of water MEALS WATER SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS l . Rest CALVES / BAR DlPS 1 I Close Grip 2-4-6-8-1 0-12 1 Reverse 2-4-6-8-10-12 1 Commandos 2-4-6-8-10 1 Behind the Neck 2-4-6-8-10 1 Mounta~n Cl~mber33 The Wall 3. of water Take "Before" Supplements .: I Take "Before" I Drink 16 oz. Half Jumping Jacks 45 60-90 sec. of water WARM-UPS / Jumping Jacks 45 I Runnina in Place 60 sec Take "Before" Supplements Drink 16 oz. Rest 1 Toe to Toe 120 Heel to Heel 120 60-90 sec.1 5 mln I 1 60-90 sec. Rest PULL-UPS I I Swats 62 / Regular 2-4-6-8-10-12-14-16 1I Fire Hydrants 43 (Each Side) 1 60-90 sec.' I Iz rn Recover" Restore' Iz -j-T?iq I3 Electrolyte' Energy Plus'" / . Rest 1 1 Star Hops 22 Mountain Climbers 30 I Basic Sprints lOotional1 1 3 Sets of Cones 1 First Set . Drink 16 oz." Energy Plus" Recover" Restore'" SUPPLEMENTS rn Electrolyte" Energy Plusw rn Iz Recover' Ezl Restore" Electrolyte-" Energy Plus" Iz rn Recover" Restore" a m . of water WARM-UPS Jumping Jacks 45 Running in Place 60 sec. of water X Sit-Ups 55 Crunches 55 Side Sit-Ups 55 Obliques 55 Flutter Kicks 55 Reverse Crunches 55 Knee Bends 55 Chest Roll 55 Take "After" Supplements Drink 16 oz.100% / 22 Sets SPRINTS / 60-90 sec. Half Jumping Jacks 45 60-90 sec. of water WARM-UPS 1 jump in^ Jacks 45 I Take "Before" Supplements I Drink 16 oz. Rest ABDOMINALS Hand to Toes 55 1 Regular 23 / 60-90 sec. Rest STRETCHES 1 Chest 1 / Walkina Lunaes 40 vds.

Rest STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Hurdler Butterfly Thigh Calf 60-90 sec. I Drink 16 oz. / Side Sit-ups 90 set/ Obliaues 90 sec. Rest STRETCHES Chest Shoulders 1 Runnina in Place 60 sec. Rest STRETCHES 1 Runninq in Place 60 sec. (6x1 Hand to Toe 50 SET 2 Walking Lunaes 40 vds. / Half Jumping Jacks 45 I 60-90 sec. Half ~ u m $ Jacks 45 i 60-90 sec. I Commandos 90 sec. 1 Behind the Neck 90 sec. PUSH-UPS ABDOMINALS Clockwork 55-50-45 1 Regular Push-Uos 70 / 8 Count Bodv Builders 9 0 / Take "After" Suoolements 1 Drink 16 oz. I I I Take "Before' 1 Sur / 1 Drink 16 oz. Rest 1 I Reqular 90 sec. I / Fire Hydrants 50 (Each Side) 1 Toe to Toe Calf Raises 100 1 Crunches 50 1 SET 5 I Heel to Heel Calf Raises 100 / Knee Roll Ups 50 I Take "After" Suoolements 1 Reqular 90 sec. 1 Dive Bombers 90 sec. 1 Swimmer Exercise 90 sec 1 Back Lifts 90 sec. of water I 1 Jumping Jacks 45 I Half Jumping Jacks 45 Bend Overs lnner Thigh WARM-UPS 1 Jumping Jacks 45 I WARM-UPS 1 Jumping Jacks 45 I 1 I 1 Take "Before" Suoplements . of water MEALS WATER 5 *< 7 SUPPLEMENTS SUPPLEMENTS Before l--xGl Before V m Energy Plus" Electrolyte" @I Rec~ver'~ rn Electrolyte'" fl I B Recover' Restore' El Restore' Energy Plus" a 1 11 1 SUPPLEMENTS EIec#P RefrN Energy Plus'" Restore'" mm SUPPLEMENTS SUPPLEMENTS B e f o r e m E 4 Electrolyte' Recover" Restore'' Energy Plus*' B e f o r e m Electrolyte-" Energy Plus'" Recover'" Restore" Ez . Rest BAR DIPS I Regular 90 sec. ! Frog Hops 40 vds. of WE I Jump~ngJacks 45 I WARM-UPS 1 60-90 sec. 16x1 TIMED INTERVALS UPPER BODY 1 Neck Rotat~ons90 sec. Rest + I Mountain C 'mbers 30 Arm Rotation SPRINTS I I Intervals (Optional) - 1 CIRCUITLEGS SET 1 I The Wall 3 3 0 min. Rest PULL-UPS I 1 CIRCUITUPPER BODY SET 1 Regular Pull-ups 25 Bar Dips 35 Reaular Push-Uos 70 SET 2 %INTERVALS F = = TIMED I I I Lunges 90 sec. I I I - - I SET 3 CALVES I Straiaht IReaular) 90 sec. 1 Reverse Crunches 90 sec / Knee Bends 90 sec. 1 60-90 sec. 60-90 sec. LEGS I F~re Hvdrants 90sec. / 60-90 sec. Rest I Walkina Lunaes 40 vds. / Take "After" ~uoolernents 1 Drink 1 quart of water MEALS WATER MEALS WATER MEALS WATER MEALS WATER 1 Drink 16 oz. 1 SET 4 Heel to Heel 90 sec. 15x1 LEGS STRETCHES Chest Shoulders I Runninq in Place 60 sec. IEacn S~del The Wall 3:45 min. SET 3 I Mountain Climbers 25 Regular Calf Raises 100 Knee Bends 50 1 SET 4 / I 1 Close Grio 90 sec 1 Reverse 90 sec.1 I 1 / I 1 Take "Before" Suoplements . I Half Jumoing Jacks 45 1 60-90 sec. Rest . Drink 16 oz. I Diamond 90 sec. of water F 1 / Crunches (Short) 55 Side Sit-Uo (Short1 55 ABDOMINALS I Hand to Toes 90 sec 1 X Sit-Uos 90 sec. 1 60-90 sec. Rest I Runninq in Place 60 sec. of water WARM-UPS I . 1 60-90 sec.. I Flutter Kicks 90 sec. I Chest Roll 90 sec. 1 Crunches 90 sec. I Swats 90 sec. I Back Contractions 90 sec.

I Drink 16 oz. of water I Jumo~nsJacks 45 / WARM-UPS WARM-UPS I~umr. Rest LEGS 1 Lunaes 50 / Sauats 65 1 Fire Hvdrants 45 (Each Side) 1 Mountain Climber 35 I 1 1 3 Sets of Cones First Set . Rest 1 Bend Overs I Cross Overs 1 Mountain Climbers 32 SPRINTS / 60-90 sec. Half Jumping Jacks 45 160-90 sec. Rest 1 60-90 sec. Rest 1 Lunaes 50 / 1 1 1 j LEGS 1 The Wall 3:30 rnin. Rest I Basic Sorints IOotional) 1 1 1 60-90 sec. of water MEALS I Hanaina Knee Uo 60 I Hanaina Side Sit-UD 30 I Hand to Toe (Short) 60 ! Crunches (Short) 60 I Side Sit-UD (Short) 60 ! Obliaues (Short) 60 I Atomic 50 1 Take "After" Suoolements WATER I Diamond 4-6-8-10-1 2-14-1 6 1 I Dive Bombers4681012-1416 1 I 18 Count Bodv Builders 24 1 Take "After" Sumlements Drink 16 oz. of water MEALS WATER MEALS 1 1 MEALS WATER WATER ~ SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS [Before) T ElectrolyteN Energy Plus:' Recover'" Restore'" I Recover" EI Electrolyte"' Energy Plus' E K E K El Restore'" mm Electrolyte'' Energy Plus" Recover" Restore" SUPPLEMENTS SUPPLEMENTS 1 a . Rest I Toe to Toe 140 I Heel to Heel 140 / ~ e q14-16-18-20-22-24-26-28 1 . of water WARM-UPS 1 Jum~lnq 45 Jacks Drink 16 oz. of water l~ake "Before" Supplements I Take "Before" Supplements / Drink 16 oz. (5x1 1 Hiah Knees 40 vds.nq Jacks 45 l~unninq Place 60 sec in I Half Jumping Jacks 45 160-90 sec. of water I Crunches 60 I Side Sit-ups 60 Obliques 60 Flutter Kicks 60 Reverse Crunches 60 Knee BendS6O / 1 Chest Roll 60 / Take "After" Suodements I Drink 16 oz. Rest STRETCHES 1 Chest STRETCHES LEGS 1 Shoulders 1 Partner /Arm Rotation I Walkina Lun~es40 vds.75% Third Set . 60-90 sec. Rest / Bend Overs I Cross Overs I Inner Thiah 1 Forward Lunge I Side & Obliaue 1 Hurdler 1 Butterflv / ITB I Thiah I Running in Place 60 sec.100% 23 Sets UPPER BODY / ~ e c Rotations 50 k /Back Contractions 50 1 Swimmer Exercise 50 1 Back Lifts 30 160-90 sec. of water I Jum~lnqJacks 45 / Take "Before" Supplements I Drink 16 oz. Rest UPPER BODY I ~ e c Rotations 50 k / Back Contractions 50 I swimmer Exercise 50 / Back Lifts 30 160-90 sec. Rest PULL-UPS Sauats 65 Fire Hvdrants 45 (Each Side) Mountain Climber 35 The Wall 3:30 min 60-90 sec. Rest I Hand to Toes 60 / X Sit-ups 60 ABDOMINALS ] 60-90 sec. ABDOMINALS 14-16-1 8-20-22-24-26-28 1 I Clockwork 60-55-50 Crunches 60 Side Sit-Ups 60 Obliques 60 Flutter Kicks 60 Reverse Crunches 60 Knee Bends 60 Chest Roll 60 Take "After" Supplements Drink 16 oz. 15x1 / Froa HODS40 vds. 15x1 / Star Hops 25 1 Chest 1 shoulders 1 partner A r m Rotation 160-90 sec. Rest I Straiaht (Reaularl 140 1 Toe to Toe 140 1 Heel to Heel 140 ( 60-90 sec. 1 Diamond 4-6-8-1 0-12-14-16 1 I Dive Bombers 4681012-1416 I PUSH-UPS I 1R ~ Q . $------STRETCHES Running in Place 60 sec. Rest 1 Hurdler 1 Butterflv I ITB / Thiah 1 60-90 sec. Rest 1 Straiaht lReaularl 140 CALVES / ~eaular 25 BAR DlPS BAR DlPS i ~eaular25 160-90 sec. Rest WARM-UPS 1 Take "Before" Supplements I Drink 16 oz. STRETCHES Running in Place 60 sec. Rest PUSH-UPS I 60-90 sec.50% Second Set . of water I Jump~nqJacks 45 WARM-UPS / Half Jumping Jacks 45 1 60-90 sec. Rest PULL-UPS / ~eaular4-6-8-10-12-14-1618 1 I Close G r i 2-4-6-8-10-12-14 1 ~ 1 Reverse 2-4-6-8-10-12-14 1 / Behind the Neck 2-4-6-8-10-12 1 j 60-90 sec. Rest CALVES / ~eaular4-6-8-10-12-14-16-18 1 I Close G r i 2-4-6-8-10-12-14 1 ~ / Reverse 2-4-6-8-1 0-12-14 1 I Commandos 2-4-6-8-1 0-12 1 I Behind the Neck 2-4-6-8-10-12 1 160-90 sec. of water 18 Count Bodv Builders 24 1 Drink 16 oz.

Half Jumping Jacks 45 I Take "Before" Supplements I Drink 16 oz. of water SET 5 I I MEALS WATER ' I I I 1 I Calf Raises Sprints Knee Roll Ups Take "After" S u ~ ~ l e m e n t s Drink 1 quart of water MEALS WATER MEALS WATER MEALS WATER r-mz-lT Electrolyte" Energy Plus" SUPPLEMENTS SUPPLEMENTS I Recoverw RestoreN l--EG-lm Dl a B Electrolyte'" Energy Plus' E l RecoverN m Restorew 1 11 1 SUPPLEMENTS Eleczyte. of water / Take "Before" Supplements Drink 16 oz." Re&Energy Plus" Restore" mm SUPPLEMENTS SUPPLEMENTS .. Rest /Back Contractions 5 0 I Swimmer Exercise 50 / Back Lifts 30 F = = I I Laps = 4400 yds. Rest I I I / ABDOMINALS Hand to Toes 60 X Sit-ups 60 Crunches 60 Side Sit-Ups 60 Obliques 60 Flutter Kicks 60 Reverse Crunches 60 Knee Bends 60 Chest Roll 60 Take "After" Supplements Drink 16 oz. Rest 60-90 sec. Rest I Reaular 25 BAR DIPS I I I SET 4 Behind the Neck Pull-UDS Bar Dips Reqular Push-ups SET 5 160-90 sec. m l .W E E K 10 Take "Before" Supplements Drink 16 oz. I I I / Take "Before" ~ u i l e m e n t s Drink 16 02. Rest 4 7 7 - ITB Thiqh Calf 60-90 sec. Rest 1 I 1 I Running in Place 60 sec Half Jumping Jacks 45 60-90 sec. of water I 1 I I 1 1 1 1 ABDOMINALS Clockwork 60-55 50 Hanaina Knee Up 60 Hanqina Side ~ i t . Rest I Neck Rotations 50 UPPER BODY LEGS Lunges 50 Fire Hydrants 45 (Each Side) Mountain Climber 35 The Wall 3:30 min 60-90 sec. of water WARM-UPS I Jump~nqJacks 45 / Running in Place 60 sec. (5x1 STRETCHES Chest Shoulders Tricep STRETCHES Bend Overs Cross Overs lnner Thiqh Forward Lunge Side & Oblique Hurdler 1 Shoulders 1 Tricep I Partner / Arm Rotation 160-90 sec. Rest 1 1 1 Running in Place 60 sec Half Jumping Jacks 45 60-90 sec. of water I 1 1 Take r'~kiore. of water SET 3 Mountain Climbers Atomics Knee Bends SET 4 Fire Hvdrants (Each Side) / / Diamond Push-ups Take "After" Sup~lements Drink 16 oz. of water I Reg. of water / / / / WARM-UPS I Jumping Jacks 45 WARM-UPS i Jumpinq Jacks 45 WARM-UPS Jumping Jacks 45 Running in Place 60 sec. Rest 160-90 sec. 14-16-18-20-22-24-26-28 I I Diamond 4-6-8-10-12-14-16 1 PUSH-UPS 1 Dive Bombers 468lO-12-l~M61 18 Count Bodv Builders 24 /Take "After" Supplements I Drink 16 oz. I SPRINTS Intervals (O~tionall + Arm Rotation I 1 BURNOUTSUPPER BODY SET 1 I I I I 1 1 / Thiqh Calf 60-90 sec. Rest 1 1 I I STRETCHES - Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler STRETCHES / Chest LEGS Walkina Lunqes 40 vds. Half Jumping Jacks 45 60-90 sec. Rest ( Half Jumping Jacks 45 160-90 sec. of water WARM-UPS Jumpmg Jacks 45 Running in Place 60 sec.u D 3 0 Hand to Toe iShort)60 Crunches [Short) GO Side Sit-up (Short) 60 Oblioues (Short) 60 Atomic 50 Take "After" ~ u s m e n t s Drink 16 oz.z K l IZ H Recoverv Electrolyte" El El Restore' Energy Plus" IBeforel I IZ Electrolyte' Energy Plus' 1 Recover" Restorem H a .Supplements Drink 16 oz. Rest ] 60-90 sec. Rest PULL-UPS BURNOUTSLEGS SET 2 Close Grip Pull-ups Bar Dips Diamond Push-UDS SET 1 The Wall Hand to Toe SET 2 1 Reqular 4-6-8-lO-l2-l4-l6-l8 1 / Close Grip 2-4-6-8-10-72-14 1 1 Reverse 2-4-6-8-10-12-1 4 1 / Commandos 2-4-68-1 0-12 1 1 Behind the Neck 2-4-6-8-10-12 I I CALVES Straight (Regular) 140 Toe to Toe 140 Heel to Heel 140 60-90 sec.

. . . Reverse 2-4-6-8-10-12-14 1 I Heel to Heel 140 1 Hand to Toes 60 X Sit-ups 60 Crunches 60 1 Straight (Regular) 140 / Toe to Toe 140 60-90 sec. . . Electrolyte" Energy Plus' El r m q Recover' RestoreN H mm m Electrolyte" El Befarej-xF Electrolyte" Energy Plus" 0 Recoverw Restore" El Recoverw 0 El Energy PlusY @ I . of water MEALS WATER Lr:il SUPPLEMENTS SUPPLEMENTS MEALS WATER 5 c 7 a SUPPLEMENTS SUPPLEMENTS SUPPLEMENTS piGl .sec. of water I Hanging Side Sit-up 30 Take "After" Supplements Take "After" Suppiements Atomic 50 Drmk 16 oz of water X Sit-ups 60 Crunches 60 Side Sit-ups 60 Obliques 60 Flutter Kicks 60 Reverse Crunches 60 Knee Bends 60 Chest Roll 60 Take "After" Supplements Drink 16 oz. Rest PULL-UPS 1 60-90 sec. Rest 160-90 sec.. Rest 1 60-90 sec. of water WARM-UPS WARM-UPS Half Jumping Jacks 45 / 60-90 sec. Rest CALVES / Behind the Neck 2-4-68-10-12 1 Behind the Neck 2-4-6-8-1 0-12 1 60-90 sec. Rest PULL-UPS Reverse 2-4-6-8-1 0-12-14 1 LEGS I Fire Hydrants 45 (Each Side) Mountain Climber 35 60-90 sec.100% UPPER BODY Neck Rotations 50 Swimmer Exercise 50 1 60-90 sec. Rest I Regular 25 ] 60-90 CALVES I Regular 25 / 60-90 sec. Rest ABDOMINALS PUSH-UPS ABDOMINALS Clockwork 60-55-50 Dive Bombers 46810-12-14-16 PUSH-UPS Dive Bombers 46810-1 2-14-16 ABDOMINALS Hand to Toes 60 Side Sit-ups 60 Obliques 60 Flutter Kicks 60 Reverse Crunches 60 Knee Bends 60 Chest Roll 60 Take "After" Supplements Drink 16 oz.-"f"o"o"L" I Take "Before" Supplements Drink 16 oz. Rest 1 60-90 sec.- STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler ITR / Chest STRETCHES LEGS I Chest STRETCHES STRETCHES Bend Overs I Shoulders 1 Tricep I Mountain Climbers 32 SPRINTS Arm Rotation 160-90 sec. Rest BAR DlPS BAR DlPS sec. Rest Side & Oblique Butterfly Thigh * Butterfly Thigh 1 Neck Rotations 50 UPPER BODY / 1 Basic Sprints (Optional) 3 Sets of Cones First Set .50% Third Set . of water WARM-UPS WARM-UPS F Z Take "Before" Supplements I Drink 16 oz. Rest 1 60-90. ... of water / Drink 16 oz. of water W E E K 11 WARM-UPS pq7 I Take "Before" Supplemenrs I Drink 16 oz. Rest 1 60-90 sec. Rest 1 60-90 sec. El El Restore'" . Rest 1 60-90 sec. Rest . Rest LEGS / 60-90 sec. . Rest The Wall 3:30 min.

1 Take "Before" Supplements I I I i Drink 16 oz. Rest iI 60-90 sec. Rest I . Jacks 45 1 Jumping Jacks 45 I WARM-UPS WARM-UPS Jumping Jacks 45 Running in Place 60 see. of water I Drink 16 oz. Rest 1 i 60-90 sec. of water I Drink 16 oz. 60-90 sec. of water Crunches (Short) 60 I I Drink 16 oz. Rest WARM-UPS Jumping Jacks 45 Half Jumping Jacks 45 I I - WARM-UPS I Jum~in. of water I 1I Drink 16 oz. Rest I Neck Rotations 50 I Back Contractions 50 Swimmer Exercise 50 Back Lifts 30 7 1 I 60-90 sec.IReoula. 14-16-1820-22-24-26-28 Dive Bombers 46810-12-14-16 Take "After" Suo~lements . . Rest LEGS Lunges 50 Squats 65 Fire Hydrants 45 (Each Side) Mountain Climber 35 The Wall 3:30 min. I Half Jumping Jacks 45 60-90 sec. SUPPLEMENTS Before V Energy Plus" Restorem I I-mGilm Electrolyte" Energy Plusw rn Recover" El Restore" 1 1 1 1 SUPPLEMENTS EIec#tev R e E V Energy Plus" RestoreT" SUPPLEMENTS SUPPLEMENTS l-"xKlm ~pi7iiq . i Runn~naIn tJlace 60 sec.. 14-16-18-20-22-24-26-28 1 - PUSH-UPS ABDOMINALS I Hand to Toes 60 X Sit-ups 60 Crunches 60 Side Sit-ups 60 Obliques 60 Flutter Kicks 60 Reverse Crunches 60 Knee Bends 60 Chest Roll 60 Take "After" Supplements Drink 16 oz. I Obliaues lShort160 MEALS WATER MEALS WATER 5 5 7 8 MEALS WATER MEALS WATER SUPPLEMENTS..W E E K 12 MONDAY I I I 1 Take "Before" Supplements . Rest PULL-UPS I Reuular 4-6-8-10-12-1 4-1818 Reverse 2-4-6-8-1 0-12-14 1 Behind the Neck 24-88-10-72 1 I I PULL-UPS 1 Reaular 4-6-810-12-14-1618 1 " 1 Reverse 2-4-6-8-1 0-12-14 1 Behind the Neck 2-4-6-8-10-12 1 / 1 I The Wall 3:30 min. of water .r) 140 " " Toe to Toe 140 Heel to Heel 140 60-90 sec. Rest BAR DlPS I Reaular 25 I 1 Regular 25 ABDOMINALS I BAR DlPS I 16&90 sec. Rest CALVES Straiaht . Rest I ABDOMINALS Hand to Toes 60 X Sit-Uos 60 Crunches 60 Side Sit-Uos 60 Obliaues 60 Flutter Kicks 60 Reverse Crunches 60 Knee Bends 60 Chest Roll 60 Take "After" Suoolements Drink 16 oz.- STRETCHES ' STRETCHES STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thiah i Chest SPRINTS UPPER BODY Neck Rotations 50 Swimmer Exercise 50 60-90 sec. Rest 7 i Chest Shoulders Tricep Arm Rotation . . PUSH-UPS I Clockwork 60-55-50 I Rea. Rest / 60-90 sec. Rest Running in Place 60 sec. of water WARM-UPS Jump~ng Jacks 45 I Runnmg In Place 60 sec. . 160-90 sec.a . STRETCHES Bend Overs Cross Overs lnner Thigh Forward Lunge Side & Oblique Hurdler Butterfly ITB Thigh Calf 60-90 sec. Half Jumping Jacks 45 60-90 sec. Rest I I= 1 1 Intervals (Optional) 12 Laps = 4800 yds. of water . 60-90 sec.E G l m l K Z rn PI rn d e r g y Plus' J Electrolyte' Recoveru Electrolyte' Recover" H Restore" Energy Plus' Restorem El . Drmk 16 oz. 60-90 sec. Rest r 160-90 sec. of water / Rea.

You have worked too hard to go backward! B now you will have already started to see other y aspects of your life begin to change." I'iY RFTER BODY! 1. However. We wish you good luck as you take it to the next level! . now that you have met your first set of goals. at the Intermediate Level or Advanced Level. they will not want to go with you on your next cruise! 2 . if they don't feel and look like you do.1 2 WEEKS T O BETTER T H A N EVER "DOIl'T STOP! This is only the beginning. So now is not the time to quit. w e your new numbers as the benchmark for your next level of progression. DON'T STOP! This is only the beginning. retake the fitness test again to see how much you have improved. You need to push yoursey again to the next level. . Make the commitment today to never stop. push those whom you care about as well. You can always do bettel: Maybe you have been on the Beginning Level of this program. you still need to maintain your current body. . but you did it! You stuck to your guns. you made the decision that you were going to make a paradigm shift or lifestyle change. and have more confidence. it is time to create new ones. Now that you have met your first set of goals. WHERE ARE YOU NOW? As a closing to this session. After all. Also. Keep pushing yourse2f to the next level. . As you do this. even when you didn't always want to. . and you did. it is time to create new ones. Even if you are already at the Advanced Level. That's fantastic! But now it is time to go through the program again. feel younger. Once you have finished these milestones. but it has truly paid off. CONGRATULATIONS! It wasn't easy. are you done? Of course not! When you first started this program. You look better.

MY A F T E R BODY! EXERCISES (Regular) Old Push-ups New Push-ups Difference Old Crunches New Crunches Difference - Total Max Reps Beginning Level -L Intermediate Level Advanced level Old Lunges New Lunges Difference Old Bar Dips New Bar Dips Flutter Kicks Flutter Kicks Difference -- Calf Raises Calf Raises Difference .

since I was replenishing the minerals my body sweats out. and meats have decreased considerably. so they do not need to be put into a solution or have other ingredients attached to them to be absorbed into your body. Our bodies cannot produce minerals. Inc. especially if you work out. maintain normal pH levels. and ensure the correct electric potential between nerve cells. which uses a unique Lormula that replaces the electrolytes lost during intense workouts. roper supplementation of key nutrients is critical for one's body to function at peak performance while exercising. I also discovered that my muscle recovery was much quicker.. so they must be ingested through the foods and liquids we consume. you lose more than water to cool your overheated body.1 2 W E E K S T O BETTER T H A N EVER 20 Pre-Packets a. They have pH balancing characteristics that are more concentrated than other supplements. They have natural assimilative properties. When I compared the IONYX products to others on the market. The minerals from IONYX are the most bio-available because they are the smallest in size. I found that 1 have more energy during the workout and am able to perform longer without the muscle fatigue that normally kicks in. P Minerals are a key to a person's overall good health because 95 percent of the body's daily functions require them. I take their electrolyte supplement every day before I exercise. If you compare the 1963 and 1997 United States Department of Agriculture Nutrition Tables. and I've had amazing results. That enables me to press the latigue threshold and perform at a higher level. When you perspire. vegetables. and wisdom tells you that supplementation is necessary to avoid deficiency. I never realized how important minerals were until I started using a phenomenal electrolyte product from IONYX International.nd 20 Post-Packets in a Fitness Pak haue been created to fully support this workout. You also lose important electrolytes (essential minerals) that help control fluid levels in the body. Unfortunately. they have no equal. eating the right foods is no longer good enough because the mineral content of our foods is on the decline. which enables the proper transmission of nerve signals. I am not the only one who has seen amazing results using the IONYX supplements. George . most of the trace and essential minerals in our fruits. The loss varies from 20 to 85 percent on any given mineral.

We have tried all kinds of combinations. listen to these results: "For the past couple of months I have been sampling a product by the name of IONYX. I have had athletes from various sports that I coach try this product. For more information about these electrolyte supplements or to find out how to purchase IONYX products. but this spring when we tried IONYX products it was great to see how much they eased the problem with some of the chronic problems athletes had." Another individual who has had great results using IONYX supplements with his athletes is David Houle.com. state. and they have found it to be very beneficial. lack of recovery. please refer to my Web site at www. muscle cramping. I am excited about this product line and what it can do to help the quality of our everyday lives. put his athletes on the IONYX supplements. and even invite disaster! The electrolyte supplement from IONYX is ideal for anyone who experiences high fluid and electrolyte loss. It has been a real difficult task. low stamina. After they became the only university that had all five fall sports programs ranked in the national top 20.t IONYX CUTTING-EDGE MINERAL SUPPLEMENTATION Curtis. the head athletic trainer for the athletic programs at Brigham Young University. and I recommend it completely. your body may suffer fatigue. When he gave the IONYX products to his kids. who has won 57 state championships throughout his career coaching basketball and track and field. We will be exclusively buying the IONYX Electrolyte supplements over other previous products. and national records using IONYX products. head coach for Mountain View High School and national high school Coach of the Year 2000 and 2002.masterlevelfitness. It is a natural product that helps kids with their stamina. here's what Curtis had to say: "We have had an ongoing problem for years trying to find the right combination of electrolytes to take with our combination of drinks. ." If you do not replenish your electrolytes while exercising. Clearly. I have witnessed some of my athletes break personal.

reduces fatigue. Guarana provides extra stamina and endurance. lack of recovery. but the ionic minerals that are commonly overlooked when electrolyte replacement is considered. and even invite disaster! This complex is ideal for those individuals who need to enhance [heir sports performance. increases strength. while improving mental alertness. or when they experience high fluid and electrolyte loss. and tiredness. Siberian and Korean Ginseng help one's body to withstand adverse physical and mental conditions during cases of weakness. (Take 3 capsules before each workout. which builds up in the muscles and causes muscle fatigue. low stamina. (Take 1 capsule before each workout.) ENERGY PLUST"Adaptive Energy Formula: This complex increases one's energy level during stressful and intense workouts.) . Vitamin B complex is essential for maintaining energy levels and ensuring long-lasting performance. Our unique formula replaces not only the common electrolytes needed for peak performance. They also lose precious electrolytes (essential minerals). they lose more than water to cool their overheated body. their body may suffer fatigue. muscle cramping. exhaustion. and helps dispose the body of lactic acid.1 2 WEEKS T O BETTER T H A N EVER ELECTROLYTET" Mineral Replacement Complex: When individuals perspire. If individuals do not replenish their electrolytes.

) . this formula is the better long-term choice for healthy joints. creating a spongy shock absorber for the joints. Common "wear and tear" can be minimized with proper supplementation. RESTORET" With MSM Q Chondroitin: This unique formula is a synergistic blend of MSM. As a result. especially those at risk of repeated damage. Glucosamine. nourish one's body so it can repair itself and return its joints to proper health. MSM assists the body in healing and repairing many of its tissues. and cartilage. which the body fills with water. (Take 2 capsules after each workout. on the other hand. it is critical to not overlook the importance of lortifylng one's body with the nutrients needed for optimum joint wellness. connective tissues.) . Glucosamine. While many drugs are used to light against joint discomfort. is a natural aminomonosaccaride found in high concentrated amounts in healthy joints. they regrettably only target the symptoms and do very little to address the actual problem. Chondroitin. and other beneficial herbs. which provide the building blocks for the body to repair its joints. in combination with other supportive ingredients in this formula. Chondroitin is a major constituent found in cartilage that helps form holes within the matrix of one's joints.I O N Y X CUTTING-EDGE MINERAL SUPPLEMENTATION POST-WORKOUT S U P P I E l t l E F RECOVERTM Joint Support Complex: When one is constantly building and developing stamina and endurance. . (Take 3 capsules after each workout.

and after your workout. (Each box makes 20 twenty-ounce drinks. I recommend IONYX ICET"Electrolyte Drink. and the magnesium that helps curtail cramping and plays a critical role in ATP (energy) production in your body. and fortify your vitamin intake. IONYX ICET"Electrolyte Drink replenishes the essential electrolytes and minerals lost through perspiring and helps maintain your stamina. during. and overall performance. yet contains half as much sodium and sugar as many other popular sports drinks! If you are looking for a sports drink to enhance your performance. an array of B-vitamins for energy. Besides providing the hydration so critical for cooling down your body during a workout. And it is the only electrolyte drink that I am aware of that also has 100 percent of the daily recommended dose of Vitamin C.) . Take before. endurance.1 2 WEEKS T O BETTER T H A N EVER IONYX has created what I believe is the most cutting-edge electrolyte drink on the market today. replace your electrolytes and trace minerals. IONYX ICET" Electrolyte Drink tastes fantastic.

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