12 Weeks Better Than Ever

Than Ever
with Mark De Lisle's
12 WEEKS
t o Better
Than tver
with
ftrength
& Honor
RRONZt
ROW PUR
Mark De
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 FitnessTMis a trademark owned by Bronze Bow Publishing.
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.
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."
-mark De Lisle
INTRODUCTION
.....................................4
. F I R S T T H I N G S F I R S T ............................... 5
2 . YOU ARE WHAT YOU E A T .........................6
. MY BEFORE BODY ..............................8
4 . READY .......................................... 10
5 . A I M .......................................... 12
6 . F I R E ! ............................................ 1 4
T H E PROGRAM .................................. . I5 . 5 1
7 . MY A F T E R BODY! ............................. 5 2
I O N Y X C U T T I N G - 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 ....... 54
BRONZE BOW P U B L I S H I N G ............................... 59
. "Change is neuer easy. . . .

,
1
However, for those of us who

truly want to succeed, we must
push ourselnes to the next lenel."
ealth, fitness, and quality of life are becoming

more and more important to each of us on a
daily basis, regardless of where we are currently on
the time line of life. We all know that we want to
look and feel younger, but in order to do so we must
experience a paradigm shift, or in other words, a
lifestyle change.
Sadly, change is never easy, which is why most people wander through life with little to no excitement
in their daily lives. However, for those of us who
truly want to succeed, we must push ourselves to
the next level.
This workbook is designed to help you accomplish
this very task, 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, I know this program will take you there.
Like any tool, this workout is only as good as the
person using it . . . YOU!
As a resul~,I have designed this workout to be as
simple as possible, cover all of the major components of the book, and yet give you the most complete and comprehensive workout available on the
market today
Unfortunately, there are no magic pills if you are

looking for long-term results. However, with dedication and hard work, you can reach your goals and
regain the body of your youth. For those who are
already "in shape," get ready, because now you are
going to push yourself even further than before!
As you use this workbook, you will record your
current status, set goals for change, make a plan
of action, and then finally complete your transformation to a better, healthier you by finishing
the program.
Remember, you can get as much or as little out of
this program as you like. Every exercise, every
measurement, and every step to your "lifestyle
change" is up to you to execute for perfection.
In other words, if you only perform 50% of the program each day, then you can expect 50% of the
results. The only person who will suffer is you.
Make the decision today to not stop until you reach
your goals!
program, make sure you have clearance
FIRST T H I N G S FIRST
' I s you execute this program,

do not become discouraged.
Permanent change takes time."
FIRST THInGS FIRST

1.
READ THE BOOK
In order to maximize the benefit of your

"lifestyle change," 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, as well as pictures and demonstrations on the stretches, and exercises necessary to
complete this program.
The book also gives the "Why" for doing so many of
the different requirements outlined in this workbook. Once you have read Mark's book, and feel
that you have a clear understanding, it will be time
to start this program.
2.
F I N D A PARTNER OR GROUP
As you execute this program, do not become discouraged. Permanent change takes time. There
will be days when you will not want to work out.
The best solution for combating failure and

ensuring your success is to do this program with
someone else or a group of people. You will find
as you work with others, they will push you
toward your goals, and you in turn will push
them toward theirs. Through teamwork and the
synergistic motivation of others around you, you
will see great success with this program!
3.
BE PREPARED FOR CHANGE
Remember, this program is a total body workout.

It will focus not only on proper exercise, but
hydration and nutrition as well. Exercise is not
enough. It is only one piece of the entire puzzle.
We not only want you to be more fit, we also want
you to be healthier.
As you begin to feel better about yourself, it will
spill over into the other areas ofyour life, because
success begets success!
"Keep in mind, people

who are lean and mean
are that way for a reason.. . .
:.
99
.:.
YOU R R E WHRT YOU ERT

1 . EAT R I G H T
Regrettably, most people do not eat healthy. When

they become overweight, they diet (starve their
bodies) to shed the unwanted pounds. As a result,
their bodies store the excess fat from the
unhealthy food they eat, or it creates fat and
keeps it in storage for the times of famine (dieting). In either scenario, the body is not working
optimally.
Keep in mind, people who are lean and mean are
that way for a reason. I f looking andfeeling younger
is one ofyour goals, then exercise is not enough. You
must make conscious choices regarding your eating habits, by replacing old habits with new ones.
2.
ing right all the time is the best solution, carrots and
celery will never replace a big bowl of ice cream or
a chocolate bar!
The point is this. During the week you must stay
focused. You must work out on a daily basis and eat
properly On Saturday or Sunday (not both days),
reward yourseZf with some of Iqe's delicacies. But, come
Monday, it's back to work again.
3.
EAT SMALL AND EARLY
In addition to eating properly (foods low in fat),

when and how much you eat are also critical.
It is best to eat five small meals throughout the

day, and whenever possible NO FOOD 4 hours
prior to going to bed at night.
S P O I L YOURSELF ONCE A WEEK
"Does eating right mean I have to suffer?" No, not

really. In fact, you will find that the more fit you
become, the less you will want to eat certain foods.
With all the blood, sweat, and tears from your daily
workouts, you won't want to throw away all your
progress on a doughnut.
"Does that mean that I can't eat what I want?" No,
you can . . . Once a week! That's right! Although eat-
Imagine your stomach as a furnace that runs more

efficiently if it is constantly burning. If you rarely
add fuel to burn, or you put in too much fuel at
a time, the furnace will not function properly. On
the other hand, if the furnace is always burning
and is never overworked, your stomach will
digest food faster and more efficiently. Our bodies
have a hard time using poorly digestedfood, and usually convert it tofat.
YOU ARE W H A T YOU EAT
4.
D R I N K PLENTY OF WATER
Equally as important to eating right is hydration.

Most people do not drink enough water. On average, a person should drink 8 ten-ounce glasses of
water a day. Water is critical for circulating the
necessary nutrients into one's cells, as well as eliminating toxins and waste from the body. Water is
also needed to keep our bodies from overheating.
Remember, when you feel thirsty, you are already
dehydrated! Don't wait until you get to this point.
5.
SUPPLEMENT YOUR D I E T
Eating right isn't enough anymore. Sadly, even some

of our best foods are not enriched with the same
amount of vitamins and minerals of even a generation ago. As a result, it is necessary to supplement one's
diet with those nutrients necessary for proper health. I
recommend the following IONYX supplements for
meeting one's daily minimums, and IONYX has created a fit pak specifically designed to provide daily
support for my workout. Check it out on page 54.
For more information about these electrolyte supplements or

to find out how to purchase IONYX products, please refer to my
Web site at www.masterlevelfitness.com.
1 2 WEEKS TO BETTER T H A N EVER
V-L "After all, isn't it going

to be fantastic when you
feel and look younger again!"
1 . MEASURE YOUR BODY
2.
As is the case in most of life's many experiences,

it is just as important to know where you have
been, as it is to know where you are going. So for
the last time, we need to take a good hard look at
your current body.
Have your partner take your "before body" pictures,

to visually record your transformation! When taking
your pictures, you will need full-length, frontal,
side, and backside views of your body. For the
best results, make sure you use a well-lit room,
and, if possible, wear a swimsuit or other clothing that will expose your "before body."
Although it may be a little uncomfortable, we

suggest that you use your partner for this chapter. "WHY?" It's simple. You need to record your
measurements, and it is easier for someone else to
measure your body for you.
TAKE P I C T U R E S OF YOUR BODY
Keep in mind that at the end of the program, you

will also take pictures of your "new body!" You may
also want to track your progress. Post your pictures
somewhere that will remind you of your motivation!
Remember, your loved ones want you to be

healthy. They want you to succeed, and if you let
them, they can even help you. So, 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!
3 . W E I G H T D O E S N ' T MATTER
During your beginning stages, you may want to

track your weight, because you will be shedding
unwanted fat. However, there will come a point
where you will start putting on weight again . . .
this is great, because muscle weighs more than
fat! As a result, your end goal shouldn't be how much
you weigh, but rather how youfeel and look.
A little bit of embarrassment is a good thing. I f anything,

it will give you more encouragement to make the change.
One of the main reasons for taking your measurements is because everyone loses weight differently, and in different
parts of their bodies. By tracking your measurements, you will see progress that you might not have noticed as quickly
(i.e., In the beginning you may only lose a few pounds, which may not seem like much, but your measurements show
that those few pounds equate to 4 inches off of your waist . . not bad.). Remember to celebrate your successes!
MY BEFORE BODY..
1 1 1 1
Date
Start
1 1
End of
Week I
I I
End of
Week 2
I I
End of
Week 3
Week 5
Weight
Heck
Shoulders Biceps
1 1 1
"Do not sacrifice form for repetitions.

You will only be cheating yourself!"
RERDY.. .
1 . SET YOUR F I T N E S S LEVEL
In order to optimize this program, you must prepare by

benchmarking your current fitness level. Remember
this is only a starting point. Once you begin your
training, 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).
When creating your benchmark, perform every
exercise outlined on the following page. Each
exercise must be done to exhaustion (usually within a 2-minute period).
When performing each exercise, make sure you
maintain the proper form at all times. This must be
done for a variety of reasons. First, each exercise is
specifically chosen to target a specific part of the
body. Second, improper form can cause injury.
As you perform each exercise, 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. Everyone? starting
point is dflerent.
2.
BE HONEST
As you take your evaluation test, you may find that

in four of the five areas you are a beginner, but in
the fifth area you are advanced. This is okay. Once
you start your weekly routines, you need to exercise each body part at the level it is challenged.
Remember, your fitness evaluation is a guide for
your weekly workouts; therefore, you need an
honest view of your current fitness levels. As a
result, do not sacrifice form for repetitions. You will
only be cheating yourself.
READY..
Use this fitness evaluation as a general overall look a t your fitness level. Record the maximum
number of repetitions for each of the following exercises, then check the corresponding box for
the level of the exercise you performed. When you begin your workout, use the correct fitness
level for each exercise as a starting point. Adjust reps and pyramids as necessary or move to a
higher level whenever possible.
EXERCISE5 (Regular)
Push-ups
Beginning Level j Intermediate Level / Advanced Level
Total Max Reps

f
Crunches
32
20
'i
'
10
Lunges
Bar Dips
10
72
130
50
100
25
20
50
30
Flutter Kicks
Calf Raises
Choose the corresponding level and stage from the following pyramid tables as a guide when
performing upper body workouts.
EXERCISES
-1
-
/
/
Regular
Stage I
Stage 2
2-4-2
2-4-6-4-2
Regular
2-4-2
2-4-6-4-2
Close Grip
1-2-1
Reverse Grip
1-2-1
e .
.?
4
Beginning Level
Behind the Neck
'
1-2-1
Intermediate Level
2-4-6-8-6-4-2
2-4-6-4-2
1-2-4-2-1
2-4-6-4-2
1-2-1
1-2-4-2- 1
Advanced Level
1 6
2-4-6-8-1
0-1 2- 1 6-8-10-12-146-4-2 0-8- 1 4-6-8-1
10-8-6-4
12-10-8-6 / 8-10-12-14-1614-12-168
Stage 3
1-2-4-2-1
Stage 4
Stage 5
Stage
2-4-6-8- LO-8- 1 4-6-8- 1 0- 1 2- 8- 10- 12- 14- 126-4-2

1 10-8-6-4
10-8
10-8- 4-6-8- 10- 122-4-6-8-6-4-2 2-4-6-810-8-6-4
6-4-2
10- 122-4-6-8-6-4-2 11 2-4-6-86-4-210-8- 4-6-810-8-6-4
2-4-6-4-2
4-6-8-6-4
4-6-8- 10-8-6-4
---
"Goals keep you focused

on the end results
and are necessary
for true commitment."
1 . 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. Imagine yourself with
your new body. (You may even want to place your face
on the pictures of your future body)
2.
SET R E A L I S T I C GOALS
In order to obtain your sculpted body, you must set

goals. Goals keep you focused on the end results and
are necessary for true commitment. I f you are not
committed, you will fail. Your goals must also be realistic or you will also fail.
First, set your 90 day goals. Second, break these
goals into monthly segments, by dividing these goals
by 3. Then divide your monthly goals by 4 to set
your weekly goals.
As you break down your goals into smaller pieces,

they are much easier to attain. Each time you reach
your smaller goals, it will give you the confidence
and assurance you need to reach your final goals.
3.
REWARD YOURSELF
Although in many cases your "new body" is reward

enough, we want you to go the extra mile, by giving
yourself a special reward for meeting your goals.
Your reward might be a vacation to an exotic place
where you can wear a new swimsuit. Maybe there is
a smaller dress size or outfit that you have your eye
on buying or a new set of golf clubs, a boat, or tools.
Regardless, give yourself a prize for accomplishingyour
goals. You have worked hard and you deserve it!
AIM
...
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 )
"There is no reason
: for further procrastination.
The time is nOUI!"
i
FIRE!
1 . T I M E TO TAKE O F F
Normally, when a person yells "FIRE!" in a building,

people jump out of their seats and take off running
for their lives. . . .
Well, consider this a FIRE, and start running as iJ

your liJe depends on it, by putting everything you
have learned into action!
2.
THERE'S
NO L O O K I N G B A C K
By now, you have read and understand the book

Mark De LisleS Navy SEAL Breakthrough to Master
Level Fitness!
There is no reason for further procrastination. The
time is NOW! Don't put off any longer what you
know you have to do. Decide today that you are willing to meet the goals you have set, regardless of what
may come up in the next 90 days. Commit yourseZf to
changng your body. As the Navy SEAL would say, "Dig

deep, and use yourfire in the gut" to make those changes
that will alter your liJestyle forever
Change your eating habits, drink more water, eat
less before going to bed. Constantly visualize your
new body, and how your life is already changing for
the better.
Review your goals. Look at the pictures of your
future body that you have posted around your house,
and remember the reward that you will be giving
yourself for all your hard work.
3.
YOU ARE I N CONTROL
You can change your life. You have the tools, desire,
and ability to succeed. In 90 days you will have a new
body, because you are in control of yourfuture. We look
forward to seeing and hearing of your successes.
THE PROGRAM
B E G I n n I n G LEUEI
/ Take "Before" Suoolements
-[ Dr~nk16 oz. ofwater
WARM-UPS
/ Jum~lnaJacks 25
/ Running in Place 30 sec.
I Half J u m p i n Jacks 25

1 Drink 16 oz. of water
WARM-UPS
1 60-90 sec. Rest
STRETCHES
/ Bend Overs
/ Crass Overs
/ lnner Thiah
/ Forward Lunae
/ Side & Obliaue
I Jumoina Jacks 30
I Jum~inaJacks 25
/ Runninu in Place 30 sec.

1 Half Jumpina Jacks 30
/ 60-90 sec. Rest
STRETCHES
1 Chest
1 Runnina in Place 30 sec.

/ Half Jumping Jacks 25
/ 60-90 sec. Rest
LEGS
I Walkina Lunaes 20 vds. 12x1
WARM-UPS
WARM-UPS
1 Jumpma Jacks 30
/ Runnina in Place 30 sec.
1 Half Jumpin4 Jacks 30
160-90 sec. Rest
STRETCHES
1 Chest
F==
High Knees 20 yds. (2x)
1 shoulders
Froa HODS20 vds. 12x1
y o p ~ o
-
1 Partner
'1
1 Partner
Mountain Climbers 10
SPRINTS
~ r ~otation
m
. 60-90
UPPER BODY
I ITB
1
1 Thiah
1 Calf
UPPER BODY
160-90 sec. Rest
LEGS
I Lunaes 10
1 60-90 sec. Rest

I
PULL-UPS
/ Close Grio 1-2-1

1 Reverse 1-2-1
Commandos 1-1-1
STRETCHES
1 Bend Overs
/ Cross Overs
I Inner Thiah
/ Forward Lunae
1 Side & Obliaue
/ Hurdler
1
1 Thiah
1 60-90
sec. Rest
LEGS
I ~unaes1o
/ Squats 20
1 Commandos 1-1-1
1 Behind the Neck 1-2-1
1 The Wall 1 min.

/ 60-90 sec. Rest
CALVES
/ 60-90 sec. Rest
/ Straiaht (Reaularl50
BAR DIPS
/ Heel to Heel 50
1 60-90 sec. Rest

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
1 Reaular 5 14 sets)
1 60-90 sec. 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. of water
l Reaular
-
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
-
Heel to Heel 50
1 60-90 sec. Rest
1 60-90 sec. Rest

--
PUSH-UPS
Reaular 2-4-6-8-6-4-2
Diamond 2-4-6-4-2
1 Take "After" Su~olements

/ Drink 16 oz. of water
-
1 Take " ~ f t e r "Suoolements

WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
BeforePi
MEALS
WATER
SUPPLEMENTS
Recover'"
Electrolyte'
Recover'"
Energy Plus'
Restore'
Energy Plus"
Restore'
MEALS
WATER
SUPPLEMENTS
ABDOMINALS
I Hand to Toes 10
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,
MEALS
WATER
SUPPLEMENTS
Before
Electrolyte'"
( Drink 16 oz. of water

MEALS
160-90 sec. Rest
/ Regular 2-4-2
/ Close G r i ~1-2-1
1 Reaular 2-4-2
1 Back Contractions 10
1 Swimmer Exercise 10
I Back Lifts 10
I Fire Hvdrants 10 [Each Side)

I Mountain Climber 10
1 The Wall 1 min.
/ 60-90 sec. Rest
CALVES
WARM-UPS
1 Jumpma Jacks 25
Butterfly
sec. Rest
1 Neck Rotations 10
/ Back Contractions 10
I Back Lifts 10
1 60-90 sec. Rest
PULL-UPS
/ Take "Before" Supplements
Energy Plus"
Dl
Recover"
Electrolyte'
Restore"
Energy Plus"
Dl
B
Restore'
Recover"
ww
I
Take "Before" Supplements
WARM-UPS

Drink 16 oz. of water
I Jumping Jacks 30
/ 60-90 sec. Rest
/ 60-90 sec. Rest
STRETCHES
1 Bend Overs
1 Cross Overs
1 Inner Thigh
STRETCHES
I Chest
I Lat
1 Shoulders
1 Tricep
1 Drmk 16 oz of water
WARM-UPS
Jumping Jacks 25
i Running in Place 30 sec.
Half Jumping Jacks 25
1
6 0 - 9 0 sec. Rest
LEGS
I
Lunges 13
Squats 23
1 Fire Hydrants 11 (Each Side)
LEGS
1 Walking Lunges 20 yds. (2x)
1 High Knees 20 yds. 12x1
STRETCHES
1 Star Hops 10
I Mountain Climbers 10
SPRINTS
1 Basic Sprints (Optional)

1 800 vd. Warm-up
3 Sets of Cones
1 First Set - 50%

1 Second Set - 75%
1 Third Set - 100%
I 5 Sets
Swimmer Exercise 10
1 60-90 sec. Rest
PULL-UPS
1 60-90 sec. Rest

PULL-UPS
I Regular 2-4-2
I Regular 2-4-2
Mountain Climber 10
The Wall 1 min.
60-90 sec. Rest
1 Behind the Neck 1-2-1

BAR DlPS
PUSH-UPS
1 Hand to Toes 10
; X sit-ups 10
Crunches 10
Side Sit-Ups 10
Obliques 10
Flutter Kicks 10
Reverse Crunches 10
Knee Bends 10
Chest Roll 10
Dive Bombers 2-4-6-4-2
SUPPLEMENTS
Electrolyte"
Energy plus^'
rn
B
Restore'
Recover"
Squats 23
Fire Hydrants 11 (Each Side)
1 Mountain Climber 10
1 The Wall 1 min.
j 60-90 sec. Rest
CALVES
BAR DIPS
1 Regular 5 (4 sets)
1 60-90 sec. Rest
I
PUSH-UPS
Straight (Regular) 50
Toe to Toe 50
Heel to Heel 50
60-90 sec. Rest
ABDOMINALS
ABDGMINALS
/ Clockwork 15-10-5
1 Hanging Knee Up 10
Hanging Side Sit-Up 5
Take "After" Supplements
I Obliques (Short) 10
1 Take "After"

WATER
Lunges 13
160-90 sec. Rest
1 60-90 sec. Rest
ABDOMINALS
Close Grip 1-2-1

Reverse 1-2-1
Commandos 1-1-1
/ Behind the Neck 1-2-1
1 60-90 sec. Rest
I Regular 5 (4 sets)
Heel to Heel 50
6 0 - 9 0 sec. Rest
MEALS
Commandos 1-1-1
CALVES
1 Straight (Regular) 50
1 Toe to Toe 50
STRETCHES
1 Frog Hops 20 yds. (2x)
/ Neck Rotations 20
Thigh
WARM-UPS
UPPER BODY
1 Calf

Running in Place 30 sec.
/ 60-90 sec. Rest
1 ITB
WARM-UPS
WARM-UPS
1 Arm Rotation
Hurdler
/ Dr~nk16 oz. of water
Jumpinq Jacks 25
160-90 sec. Rest
1 Partner
1 Butterfly
MEALS
WATER
SUPPLEMENTS
Supplements
MEALS
WATER
SUPPLEMENTS
I
T
I
mm
rn
Ex
Electrolyte"
Recover'
Recover"
Electrolyte'
B
m
m
Energy Plus"
Restore"
Energy Plus"
Restore'
MEALS
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
1 Take "Before" Supplements I I Take "Before" Supplements I
1 Take "Before" Supplements
1 Dr~nk16 oz of water
I Drmk 16 oz, of water
WARM-UPS
I Jumping Jacks 25
I Running in Place 30 sec.
I Half Jumping Jacks 25
WARM-UPS
I Jump~nqJacks 30
1 Running in Place 30 sec.
1 Half Jumping Jacks 30
WARM-UPS
I Jum~lnaJacks 25
1 60-90 sec. Rest
1 60-90 sec. Rest
STRETCHES
I Bend Overs
STRETCHES
I Chest
1 at
1 Shoulders
1 Tricep
/ Cross Overs
I lnner high
I Forward Lunge
I Side & Oblioue
1 Hurdler
1 Butterflv
I ITB
1 Thiah
1 Calf
1 6&90
/ 60-90 sec. Rest
1 Souats 26
I Intervals IO~tionalI
. ,
3 Laps = 1200 yds.
I I
I 1
I 1
I Reaular 2-4-2
I Close Grip 1-2-1
1 Reverse 1-2-1
I Commandos 1-1-1
1 The Wall 1.15 min.
1 60-90 sec. Rest
/ Behind the Neck 1-2-3-2-1
CALVES
1 60-90 sec. Rest
1 Straisht (Resulari 55
1 Toe to Toe 55
I Heel to Heel 55
BAR DIPS
I Regular 6
1 60-90 sec. Rest
PUSH-UPS
160-90 sec. Rest
/ Regular 2-4-6-8-6-4-2
1 Crunches 11
1 Side Sit-ups 11
Reverse Crunches 11
I Chest Roll 11
/ Diamond 2-4-6-4-2
I Dive Bombers 2-4-6-4-2
I Take "After" Supplements
I
1
I

$-----WATER
1
MEALS
WATER
UPPER BODY
/ Neck Rotations 22
I 1 Back Contractions 22
1 / Swimmer Exercise 12
I 1 Back Lifts 11
1 60-90 sec. Rest
PULL-UPS
/ Fire Hvdrants 13 (Each Side1
Partner
Arm Rotation
60-90 sec. Rest
I
SPRINTS
UPPER BODY
1 Lunges 16
MEALS
STRETCHES
LEGS
1 Walkina Lunaes 25 vds. (2x1
/ Chest
I 1 Hiah Knees 25 vds. 12x1
I I Lat
I I Froa Hops 25 vds. (2x1
I 1 Shoulders
I I Star Hops 10
I 1 rice^
60-90 sec. Rest
LEGS
60-90 sec. Rest
160-90 sec. Rest
Arm Rotation
sec. Rest
WARM-UPS
/ Jumpinq Jacks 30
1 1 Running in Place 30 sec
1 / Half Jumping Jacks 30
I Runnins in Place 30 sec.

1 I Half Jumpina Jacks 25
1 Partner
1 Neck Rotations 22
I Swimmer Exercise 12
1 Back Lifts 11

Drtnk 16 oz. of water
PULL-UPS
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
I
1
I
1
!
1
I
1
1 60-90 sec. Rest
BAR DIPS
/ Reaular 6
I I 60-90 sec. Rest
PUSH-UPS
I 1
ABDOMINALS
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. of water
MEALS
WATER
I
I
I
1
I
I
I
I
I
I Drink 16 oz. of water
WARM-UPS
/ Jumpinq Jacks 25
1 60-90 sec. Rest
STRETCHES
/ Bend Overs
I Cross Overs
1 lnner Thish
1 Forward Lunge
I Side & Obliaue

/ Hurdler
1 Butterflv
1 ITB
1 Thiah
/ Calf
( 60-90 sec. Rest
LEGS
I Lunaes 16
/ Fire Hvdrants 13 (Each Side)

/ Mountain Climber 11
1 60-90 sec. Rest
CALVES
/ Straiaht (Regular) 55
1 Toe to Toe 55
/ Heel to Heel 55
1 60-90
sec. Rest
ABDOMINALS
1 Regular 2-4-6-8-6-4-2
I Hand to Toes 11
/ Diamond 2-4-6-4-2
I Dive Bombers 2-4-6-4-2
1 Take "After" Sumlements
I Drink 16 oz, of water
I
1
/
I
1 X Sit-ups 11
I Crunches 11
1 Side Sit-UDS11
I Obliaues 11
/ Flutter Kicks 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
MEALS
WATER
r.
1 11 1
SUPPLEMENTS
pizq
piiGl
SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS
IBeforeJ
E I e c F
R e k
Electrolyte"
Energy Plus"
Restore"
Energy Plus"
Dl
Dl
Recover'"
Restore"
WARM-UPS
/ Jump~nqJacks 25

1 6&90 sec. Rest
STRETCHES
I Bend Overs
Cross Overs
lnner Thiqh
Forward Lunge
Side & Oblique
Hurdler

WARM-UPS
/ Jumping Jacks 30
I Lat
1 Shoulders
1 Tricep
l Partner
I Arm Rotation
j Hiqh Knees 25 vds. 12x1
Squats 29
Mountain Climber 12
The Wall 1:15 min.
CALVES
Straiqht (Reqular) 55
Toe to Toe 55
Yeel to Heel 55
60-90 sec. Rest 55
ABDOMINALS
l Partner
I Arm Rotation
i Basic Sprints [O~tional)
160-90 sec. Rest
1 800 vd. Warm-up

1 3 Sets of Cones
I First Set - 50%
SET 1
I Regular Pull-ups
/ Bar Dips
/ Regular Push-Ups
PULL-UPS
1 Close Grip Pull-ups

/ Bar Dips
/ 60-90 sec. Rest
BAR DIPS
/ Regular 6
BURNOUTSLEGS
I The Wall
SET 2
I Reverse Grip Pull-UPS
I Lunges
1 Bar Dips
1 Dive Bombers
1 Star Hops
1 Side Sit-ups
160-90 sec. Rest
PUSH-UPS
1 Clockwork 15-10-5
I Hanginq Knee Up 11
1 Hanqinq Side Sit-up 6
Flutter Kicks 11
Severse Crunches 11
SET 4
Behind the Neck Pull-ups
Bar Dips
Regular Push-ups
SET 5
I
1
SET 3
Mountain Climbers
Knee Bends
1 Commandos
I Bar Dips
1 Obliques (Short) 11
Knee Bends 11
Chest Roll 11
WATER
1 6C-90 sec. Rest
SET 3
1 Behind the Neck 1-2-3-2-1
Dive Bombers 2-4-6-4-2

1 8 Count Body Builders 6
S~deSit-ups 11
Obliques 11
! Butterfly
1 ITB
1 Thigh
1 Calf
/ Diamond Push-ups
ABDOMINALS
X Slt-ups 11
h n c h e s 11
Side & Oblique
I SET I
SET 2
1 Regular 2-4-6-4-2
STRETCHES
1 Bend Overs
I Cross Overs
Hurdler
BURNOUTSUPPER BODY
6 Sets
160-90 sec. Rest
/ Mountain Climbers 12
SPRINTS
Hand to Toes 11
MEALS
STRETCHES
/ Chest
I Lat
1 Shoulders
Commandos 1-2-1
60-90 sec. Rest
T
m
1 60-90 sec. Rest
i Frog Hops 25 yds. (2x1

1 Star Hops 12
/ 60-90 sec. Rest
WARM-UPS
I Jumping Jacks 25

LEGS
I Walkim Lunqes 25 yds. (2x1
I Back Contractions 24
/ Swimmer Exercise 12
/ Back Lifts 11
LEGS
WARM-UPS
I Jumping Jacks 30

STRETCHES
UPPER BODY
Lunges 19
WARM-UPS
1 Jump~nqJacks 25
I Chest
1 Neck Rotations 24
60-90 sec. Rest
/ 60-90 sec. Rest
1 60-90 sec. Rest
Butterfly
ITB
Thigh
I Take "Before" Supplements
1 Atomic 5
1 Take "After" Supplements
MEALS
WATER
MEALS
WATER
MEALS
WATER
MEALS
WATER
5 r f 3
SUPPLEMENTS
@I
I3
SUPPLEMENTS
Clectrolyte."
Recoverw
ElectrolyteN
Recover'
Energy PlusN
Restore'"
Energy Plus"
Restore'"
I
Z
SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS
IWEEK 5
I Take "Before" Suoolernents

.
,
1 Take "Before" Suoolements

, ,
WARM-UPS
WARM-UPS
--
I Take "Before" ~ u ~ o l e r n e n t s
I
WARM-UPS
1 Jumpifla Jacks 25
! Jurnoina Jacks 30
I Jumoinu Jacks 25
I Runninq in Place 30 sec

1 60-90 sec. Rest
STRETCHES

1 Half Jurnoina Jacks 30
1 60-90 sec. Rest
STRETCHES
1 Chest

1 Half J u m ~ i n aJacks 25
1 60-90 sec. Rest
LEGS
1 Walkina Lunaes 30 vds. 12x1
1 Shoulders
, Froa HODS30 vds. (2x1
I Bend Overs

/ Drink 16 oz. of wale,
WARM-UPS
1 ~ y m p i n aJacks 30
I Runnina in Place 30 sec.
1 60-90
sec. Rest
STRETCHES
1 Chest
7Cross Overs
I Inner Thiah
I Forward Lunae
I Side & Obliaue
/ Hurdler
I Star HODS12
1I Mountain Climbers 12
1 Partner
/ Arm Rotation
SPRINTS
I Thiah
i Calf
/ 60-90 sec. Rest

CIRCUITLEGS
SET 1
I The Wall 1.30 rnin

1 Frog Hops 30 vds. 12x1
1 Hand to Toe 25
SET 2
I Walkina Lunaes 30 vds. (2x)

I Star HODS 1o
/ Side Sit-UDS25
SET 3
1 Regular Calf Raises 50
1 Knee Bends 25
SET 4
/ Fire Hvdrants 25 (Each Sidel

I Toe to Toe Calf Raises 50
I Crunches 25
/ Partner
1 Arm Rotation
1 60-90 sec. Rest
CIRCUITUPPER BODY
I Neck Rotations 26
1 Back Lifts 12
SET 1
I Reoular Pull-Ups 5
I Bar Dips 5
I Reaular Push-Ups 10
/ 60-90 sec. Rest
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
SET 2
I Close Grip Pull-ups 5

I Bar D i m 5
I Diamond Push-ups 8
SET 3
BAR DIPS
/ Reaular 7
] 60-90 sec. Rest
PUSH-UPS
/ 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
I Take "After" Suoolements
I Behind the Neck Pull-ups 3

I Bar Dips 5
I Reaular Push-ups 10
1 Take "After" Suoolements
L
ABDOMINALS
I Hand to Toes [Short) 13
MEALS
1 60-90 sec. Rest

LEGS
I Lunges 21
/ Sauats 31
1 Fire Hvdrants 17 [Each Side)
1 The Wall 1.30 sec.
CALVES
1 60-90 sec. Rest
ABDOMINALS
1 Hand to Toes 13
1 X Sit-ups 13
1 Crunches 13
/ Side Sit-ups 13
I Knee Bends 13
1 Chest Roll 13
I Drink 1 quart of water

MEALS
WATER
SUPPLEMENTS
1 ITB
/ Thiah
/ Calf
I Crunches (Short) 13
1 Take "After" Sup~lements

/ Drink 16 oz, of watel
WATER
STRETCHES
I Bend Overs
I Cross Overs
1 Inner Thiah
Obliques 13
1 Side Sit-UD [Short) 13

1 Obliuues [Short) 13
MEALS
/ 60-90 sec. Rest
1 Straiaht (Reaularl 55
1 Toe to Toe 55
I Heel to Heel 55
SET 4
/ Clockwork 20-15-10
1 Hanaina Knee Up 13
1 Hanaina Side Sit-UD 6
WARM-UPS
/ Jurnpinq Jacks 25
60-90 sec. Rest
I Reverse G r i ~Pull-UDS5
/ 6 b 9 0 sec. Rest
/ Forward Lunge
/ Side & Obliuue
1 Hurdler
UPPER BODY
SUPPLEMENTS
1 :"J 1 El
SUPPLEMENTS
mm m p a q
rn
ElectrolyteN
Recover'
Dl
Energy Plusw
El
Restorew
WATER
B e f o r e m
E/eczyte-
Eleizyte
Energy Plusw
SUPPLEMENTS
Restore'"
Energy Plus"
Restore"
I Take "Before" Sumlements
/ Take "Before" Sumlements

..
I

1
WARM-UPS

/ Half Jumpina Jacks 25

160-90 sec. Rest
STRETCHES
1 Chest
Swimmer Exercise 14
TIMED INTERVALS
LEGS
------ Back Lifts 12
ABDOMINALS
Hand to Toes 30 sec.
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
MEALS
WATER
SUPPLEMENTS
B e f o r e m
3
Dl
Recover"
i!ectrolyte "
@I
m
iiergy Plus"
RestoreN
Basic Sprints (Optional)

800 yd. Warm-up
3 Sets of Cones
I
I First Set - 50%
-
Cross Overs
Inner Thiah
Forward Lunge
Side & Oblioue
Hurdler
Butterfl~
TIMED INTERVALS
ITB
UPPER BODY
I Neck Rotations 30 sec.
Thiah
I I Back Contractions 30 sec. I / calf
I
Swimmer Exercise 30 sec.

Back Lifts 30 sec.
60-90 sec. Rest
I
PULL-UPS
Squats 33
/ Close Grio 30 sec.
I 1
I I
I I Reverse 30 sec.
I I Commandos 30 sec.
Behind the Neck 2-4-2
Behind the Neck 30 sec.
60-90 sec. Rest
60-90 sec. Rest
BAR DIPS
I Reaular 7
1 60-90
LEGS
1 Lunaes 23
I Regular 30 sec.
/ fleverse 2-4-2
1 Commandos 1-2-1
160-90 sec. Rest
PULL-UPS
I Close Grio 2-4-2
I
1

Mountain Climber 14
1 The Wall I d 0 min.
60-90 sec. Rest
CALVES
BAR DIPS
- Toe to Toe 60
Heel to Heel 60
1
( 6C-90 sec. Rest

ABDOMINALS
( 60-90 sec. Rest

PUSH-UPS
sec. Rest
PUSH-UPS
1 Regular 2-4-6-8-10-8-6-4-2
I Hand to Toes 15
I Regular 30 sec.
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 / Hanging Side Sit-up 7
1 Diamond 30 sec.
1 I Dive Bombers 30 sec.

I
1
I
I
I
I
I
I
I 1 Take "After" Suoolements

I / Drink 16 oz. of water
I I
I I
I I
I Obliaues 15
I / Flutter Kicks 15
I 1 Reverse Crunches 15
I I Knee Bends 15
I I Chest Roll 15
I Hand to Toes (Short) 15

I Crunches IShortll5
I Side Sit-UD IShort) 15
I Obliaues (Short1 15
Atomic 8
I / Take "After" Supplements

I I Drink 16 oz. of water
MEALS
WATER
PJ
5
Lat
Shoulders
Tricep
Partner
I
Arm Rotation
I Regular 2-4-6-4-2
CALVES
Straight (Regular) 30 sec.
Toe to Toe 30 sec.
Heel to Heel 30 sec.
60-90 sec. Rest
1 Runninq in Place 30 sec.

( Half Jumping Jacks 25
I 1 60-90 sec. Rest
STRETCHES
I Bend Overs
Second Set - 75%

Third Set - 100%
I 7 Sets
60-90 sec. Rest
Sauats 30 sec.
Fire Hydrants 30 sec. (Each Side
Mountain Climber 30 sec
The Wall 1.30 min
60-90 sec. Rest
/ Jumping Jacks 25
SPRINTS
WARM-UPS
WARM-UPS
UPPER BODY
/ Neck Rotations 28

] Half ~ u m p l n ~ ~ a 25
cks
I I Half Jumping Jacks 30
I 1 60-90 sec. Rest
1 I 60-90 sec. Rest
LEGS
STRETCHES
1 Walkina- Lunaes
13x1
/ Chest
., 20 vds.
,
Arm Rotation
60-90 sec. Rest
Lunaes 30 sec

, Froa
- HODS
, 20 vds.
,
. 13x1.
Star Hops 14
II Mountain Climbers 14
I Jumping Jacks 30
I / Take "Before" Supplements

..
Shoulders
Tricep
Partner
ITB
Thiah
Calf
1 Jumping Jacks 25
Lat
1 Butterfly
I 1 Take "Before" Suoolements

,
STRETCHES
I Bend Overs
I Cross Overs
1 Inner Thiah
I Forward Lunae
I Side & Obliaue
1 Hurdler
I 1
WARM-UPS
1 60-90 sec. Rest
WARM-UPS
I Jumplng Jacks 30
I J u m ~ i n sJacks 25
I I Take "Before" Suoolements

,.
C,
1 -
SUPPLEMENTS
.3:
MEALS
5
WATER
.,
SUPPLEMENTS
1 X Sit-Uos 15
Crunches 15
I 1 8 Count Body Builders 30 sec. I I Side Sit-ups 15
I 1
I 1 Take "After" Supplements

1
MEALS
/ T T
WATER
rF[J
r
SUPPLEMENTS
Drink 1 auart of water
MEALS
r
WATER
5 - 7 7
SUPPLEMENTS
WARM-UPS
WARM-UPS
WARM-UPS
Half Jumoina- Jacks 25

1I 6C-90 sec. Rest
STRETCHES
STRETCHES
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
WARM-UPS
/ Half Jumoino Jacks 25
STRETCHES
STRETCHES
I Walking Lunges 25 yds. (3x)
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Chest
Shoulders
Shoulders
Partner
Partner
I Arm Rotation
SPRINTS
Hurdler
/ Butterfly
( 60-90 sec. Rest
j6C-90 sec. Rest
1 ITB
160-90 sec. Rest
LEGS
Chest
( Butterfly
UPPER BODY
UPPER BODY
Thigh
Neck Rotations I6
Neck Rotations 16
60-90 sec. Rest
Swimmer Exercise 16
Swimmer Exercise 16
1 IT0
G==
1
Thigh
1 -
6C-90 sec. Rest
LEGS
Lunges 25
Squats 35
, Fire Hvdrants 21 (Each Side)
/ The Wall 1.30 min.
/ 6C-90 sec. Rest
I
CALVES
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
LEGS
612-90 sec. Rest
I
612-90 sec. Rest

- -
PULL-UPS
1 Reaular
2-4-6-8-6-4-2
"
I Close Grio 2-4-6-4-2
~-
PULL-UPS
/ Reaular 2-4-6-8-6-4-2
Lunges 25
Squats 35
Mountain Climber 15
Reverse 2-4-6-4-2
1
Commandos 2-4-2
CALVES
Behind the Neck 1-2-3-4-5
/ 6C-90 sec. Rest
/ Straight (Regular) 60
160-90 sec. Rest
BAR DlPS
BAR DlPS
PUSH-UPS
PUSH-UPS
Toe to Toe 60
1 Reaular 2-4-6-8-10-8-6-4-2
/ Diamond 2-4-6-4-2
1 Reaular
2-4-6-8-10-8-6-4-2
"
/ Diamond 2-4-6-4-2
I
, 8 Count Bodv Builders 8

-

I Crunches [short) 17
1 Side sit-UD k h o i l 1 7
Drink 16 02. ofwater
0b11~ues
(short1 17
Atomic 10
Take "After" Suoolements
I Drink 16 oz:of water
[ Drink 16 02. of water

MEALS
WATER
MEALS
60-90 sec. Rest
ABDOMINALS
I Hand to Toes 17
1 X Sit-ups 17
Side Sit-ups 17
I Flutter Kicks 17
/ Knee Bends 17
1 Drink 1 auart of water

MEALS
WATER
WATER
6 3 8
/ 11 1 I 11 1 1 11 1
SUPPLEMENTS
\Before
. ! eR
Energy Plus'"
Restore'"
ElecfeN
Energy Plus"
Re&!
Restorew
SUPPLEMENTS
SUPPLEMENTS
m r x i G l
(
pvii-r'l
Eleciytev
Energy Plus'
Dl
Reir'"
Electrolyte"
Restore"
rT
Energy PlusN
@I
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la
Restore"
1 1
SUPPLEMENTS
[Before T
Eleciyte"
Energy Plus''
Restore'
e
Drink 16 or. of water

I
WARM-UPS
Jumping Jacks 25
60-90 sec. Rest
!
STRETCHES
WARM-UPS

60-90 sec. Rest
- -
STRETCHES
Chest
lnner Th~gh
Shoulders
LEGS
Drink f 6 oz. of water
WARM-UPS
WARM-UPS
Jumping Jacks 25
60-90 sec. Rest
I

- -
STRETCHES
STRETCHES
1 Chest
Bend Overs
lnner Thigh
Partner
SPRINTS
Hurdler
Butterfly
ITB
Th~gh
Calf
60-90 sec. Rest
1I Drink 16 oz. of water
WARM-UPS
Bend Overs
, S ~ d e& Obhque
Side & Obliaue
I Arm Rotation
Hurdler
Butterfly
Neck Rotations 16
First Set - 50%
Swimmer Exercise 16
- -
LEGS
Lunges 27
Third Set - 100%

8 Sets
60-90 sec. Rest
Squats 37
Mountain Climber 16
The Wall 1.30 min.
Thigh
Calf
6 0 - 9 0 sec. Rest
Neck Rotations 16
Swimmer Exercise 16
- -
- -
LEGS
/ 60-90 sec. Rest
PULL-UPS
PULL-UPS
Reverse 2-4-6-4-2
60-90 sec. Rest

~
CALVES
Toe to Toe 65
Heel to Heel 65
60-90 sec. Rest
~
1 60-90
/ 60-90 sec. Rest

BAR DlPS
I Regular 8
160-90 sec. Rest
ABDOMINALS
MEALS
WATER
sec. Rest
BAR DlPS
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
CALVES
- -
PUSH-UPS
ABDOMINALS
Clockwork 20-1 5-10
1 Regular 2-4-6-8-10-8-6-4-2
Diamond 1-3-5-7-9-11 1
SUPPLEMENTS
EK
ABDOMINALS
1 Hand to Toes 19
/ X Sit-Ups 19
I Crunches 19
Dive Bombers 1-3-5-7-9-11 1
/ Side Sit-Ups 19
/ 8 Count Body Builders 8

Crunches (Short) I9
Reverse Crunches 19
Chest Roll 19
MEALS
WATER
MEALS
WATER
MEALS
MEALS
WATER
5:j73
Before
SUPPLEMENTS
~~
E6
EK
E
i~ectrolyte'"
Recover'"
Electrolyte"
Recover"
iqergy Plus"
1
Restore"'
Energy Plus'
Restore"
SUPPLEMENTS
5 fi 7 8
Restore"
SUPPLEMENTS
SUPPLEMENTS
I
T
I
Before T
EK
EL
rn
Recover'
Electrolyte'
Electrolyte"
Energy Plus'"
WATER
Energy Plus"
I
Recover'"
Restore"
'

1
WARM-UPS
Jumping Jacks 25
I
60-90 sec. Rest
WARM-UPS
WARM-UPS

)
1 Half Jumoina Jacks 25
I Half Jumoina
, ., Jacks 30
11 60-90 sec. Rest
I
1 6I 0 - 9 0 sec. Rest
STRETCHES
LEGS
Half Jumaincr Jacks 30

I
/ Bend Overs
1Cross Overs
BURNOUTSLEGS
/ 60-90 sec. Rest

BURNOUTSUPPER BODY
6 Laps = 2400 yds.
Neck Rotations 18
SET 1
Swimmer Exercise 18
1 Reoular 2-4-6-8-6-4-2
1 Hand to Toe
------
Reverse 2-4-6-4-2
SET 2
/ 60-90 sec. Rest

-
LEGS
T~Fats391 Fire Hvdrants 23 (Each Side)
I
i The Wall 1.45 min

/ 60-90 sec. Rest
/ Regular 9
I SET 4
1 / Behind the Neck Pull-Uos
160-90 sec. Rest
PUSH-UPS
1 Rea. 2-4-6-8-10-12-10-8-6-4-2
I Toe to Toe 65
1 I Dive Bombers
ABDOMINALS
I Clockwork 25-20-15
I
I
SET 5
I Take "After" ~uooleme"ts

-
- --- - - -
Obliques (Short) 21
Atomic 14
160-90 sec. Rest

1 Hand to Toes 21
Regular Push-ups
SET 5
j Crunches 21
1 Side Sit-Uos 21
1 Obliaues 21
1 Flutter Kicks 21
/ Knee Bends 21
/
MEALS
WATER
ABDOMINALS
Crunches (Short) 21
I Knee Roll Uas

/ Take "After" ~uoalements
/ Heel to Heel 65
1 Calf Raises
CALVES
I Straight (Regular) 65
Bar Dips
BAR DIPS
sec. Rest
I Lunoes 29
Reverse Grip Pull-ups

Side Sit-ups
SET 3
T~ountainClimbers
1 Knee Bends
Regular Push-ups
SET 2
Close Grip Pull-ups
Bar Dips
Diamond Push-ups
SET 3
PULL-UPS
SET I
1 60-90
Regular Pull-ups
Bar Dips
/ 60-90 sec. Rest

- -
I Forward Lunoe
1 Side & Obliaue
1 Hurdler
Partner
I
1 1 Arm Rotat~on
1 Intervals (Optional)
-~
7lnner Thiah
Shoulders
i Mountam Climbers 15
Butterfly
ITB
Thigh
Calf
60-90 sec. Rest
sec. Rest
STRETCHES
/ Chest
Shoulders
SPRINTS
1 60-90
I / 60-90 sec. Rest

STRETCHES
/ Walkino Lunoes 30 vds. 13x)
Chest
Hurdler
~-
WARM-UPS
/ J u m ~ i n sJacks 25

WARM-UPS
I Jumping Jacks 30
I Jumping Jacks 25
STRETCHES
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
MEALS
WATER

Drink 1 ouart of water
MEALS
WATER
If
d
SUPPLEMENTS
SUPPLEMENTS
[Beforel T
m
m
Energy Plus1"
Electrolyte"
Recover'"
El
Restore'
SUPPLEMENTS
SUPPLEMENTS
-r7GG-l
Electrolyte'
Recover"
Energy Plus"
El
Restore'"
;<
--,
-*
1 11 1
SUPPLEMENTS
IBefore T
Hec#teV
Energy Plus'"
wr !R
e
Restore"
W E E K 10

WARM-UPS

WARM-UPS
1
1 Jumoina Jacks 30
Jumoina Jacks 25
Runnina in Place 30 sec
Half Jumoina Jacks 25
60-90 sec. Rest
1 Runnina in Place 30 sec

/ Half Jurnoina Jacks 30
1 60-90 sec. Rest
STRETCHES
I
STRETCHES
Bend Overs
Cross Overs
lnner Thiah
Forward Lunae
Side & Obliaue
Hurdler
Chest
'
,
1
WARM-UPS
Drink 16 oz, of water
WARM-UPS
WARM-UPS
1 Jumping Jacks 25
/ Jumping Jacks 30
I Jumoina
, - Jacks 25

I Half Jum~inaJacks 25
/ 60-90 sec. Rest
STRETCHES

60-90 sec. Rest
Shoulders
I Half Jumoina Jacks 30
1 60-90 sec. Rest

STRETCHES
1
Chest
Bend Overs
Shoulders
lnner Thigh
1 Star Hops 15
/ Partner
SPRINTS
Butterfly
TB
Thiah
Calf
60-90 sec. Rest
Side & Obliaue
~urdir
1 60-90 sec. Rest
Butterfly
UPPER BODY
3 Sets of Cones
Neck Rotations 18
Th~gh
Calf
1 -
Neck Rotations 18
Second Set - 75%
Swimmer Exercise 18
LEGS
160-90 sec. Rest
9 Sets
LEGS
Back Lifts 14
1 Lunges 31
/ 60-90 sec. Rest

PULL-UPS
1 Reaular 2-4-6-8-10-8-6-4-2
I
Squats 41
-1re Hydrants 23 (Each S~de)
',Aounta~nClimber 18
-he Wall 1.45 min
60-90 sec. Rest
CALVES
Siraight (Regular) 70
-oe to Toe 70
i e e l to Heel 70
60-90 sec. Rest
ABDOMINALS
iand to Toes 23
I Sauats 41
1
Reverse 2-4-6-8-6-4-2
-
1 Commandos 2-4-6-4-2
I
I1 Commandos 2-4-6-4-2
160-90 sec. Rest
160-90 sec. Rest
/ Behind the Neck 2-4-6-4-2
BAR DlPS
-~
60-90 sec. Rest
BAR DlPS
1 Regular 9
1 60-90 sec. Rest

PUSH-UPS
1 Rea. 2-4-6-8-1 0-12 1
/ Fire Hydrants 23 (Each Side)
Heel to Heel 70
- -
PUSH-UPS
ABDOMINALS
1 Hand to Toes 23
ABDOMINALS
Clockwork 25-20-1 5
Dive Bombers 2-4-6-8-1 0-12 1
>
-!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
Take "After" Suodements

Beforef ectrolyte"
la
Recover"
--ergy Plus'
Restore"
LZ
Crunches (Short) 23
Flutter Kicks 23
Knee Bends 23
Atomic 16
MEALS
SUPPLEMENTS
Crunches 23
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
r m % q m I
r.-TiGl ]Before r x G -
[a
Electrolyte'
Dl
Recover'
rn
Electrolyte'
Energy Plus"
Restore"
Energy Plus'"
Recover'
Electrolyte"
m
Recover"
Restore"
Energy Plus"
Restare'
@I
El
MEALS
WATER
SUPPLEMENTS
(
l--xT-l
Electrolyte"
Dl
Energy Plus'
Dl
Recover"
El
Restore"
I Drink 16 02, of water

WARM-UPS
I Jumplng Jacks 25
/ 60-90
sec. Rest
STRETCHES
1 Bend Overs

WARM-UPS

WARM-UPS
WARM-UPS
WARM-UPS
I Jumoina Jacks 25
/Jumping Jacks 30
( -
1 60-90 sec. Rest
160-90 sec. Rest
STRETCHES
I Chest
( Walking Lunges 30 yds. (3x1
( Chest
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Arm Rotation
/ 60-90 sec. Rest

CIRCUITUPPER BODY
SPRINTS
/ Intervals (Optional)
1 6 Laps = 2400 vds
Partner
1 Arm Rotation
I Neck Rotations 45 sec.
I Back Lifts 45 sec.
CIRCUITLEGS
%
1 Walkinq Lunqes 30 vds. (3x1
l Star HODS 10
/ Side Sit-ups 25
1 60-90 sec. Rest
Lunges 45 sec.
Squats 45 sec.
Fire Hydrants 45 sec. (Each Side]
Mountain Climber 45 sec.
The Wall 2:00 min.
Reverse 45 sec.
/ 60-90
SET 3
I Reverse Grip Pull-UDS7
1 Bar D i ~ 7s
I Dive Bombers 10
=
SET 4
TIMED INTERVALS
LEGS
PULL-UPS
SET 2

(60-90 sec. Rest
BAR DIPS

Toe to Toe Calf Raises 50

Crunches
SET
5 25
/ Heel to Heel Calf Raises 50

I Knee Roll U a 25
CALVES
/ Straight (Regular) 45 sec.
( Heel to Heel 45 sec.
160-90 sec. Rest
( 60-90
ABDOMINALS
Hand to Toes 45 sec
X Sit-Ups 45 sec
Crunches 45 sec
S~deSit-Ups 45 sec.
Obl~ques45 sec
Flutter K~cks45 sec
Reverse Crunches 45 sec.
Knee Bends 45 sec.
Chest Roll 45 sec.
Drmk 1 quart of water
Diamond 45 sec.
--
8 Count Body Builders 45 sec.


MEALS
SUPPLEMENTS
WATER
SUPPLEMENTS
MEALS
sec. Rest
ABDOMINALS
PUSH-UPS
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, (Short) 25
I Obliaues (Short) 25
1 Atomic 18
/ Take "After" Sup~lements
sec. Rest
1 Regular 45 sec.
I
I Fire Hydrants 25 (Each Side)
Hurdler
Butterfly
ITB
Thigh
Calf
I
TIMED INTERVALS
UPPER BODY
160-90 sec. Rest
SET 1
The Wall 2:00 min.
Frog Hops 30 yds. (3x1
Hand to
SET
2 Toe 25
"
STRETCHES
STRETCHES
LEGS
1 Mountain Climbers 15
I Thioh

60-90 sec. Rest
I
Shoulders
Hurdler
, Runnina in Place 30 sec.
Cross Overs
/ Butterfly
1 ITB
WATER
SUPPLEMENTS
SUPPLEMENTS
1 1 El
,
SUPPLEMENTS.
mm
Elec#tev
Energy PIUP'
Restorew
I I
JWEDNESDA~
/ Take "Before"
Supplements

WARM-UPS
I
WARM-UPS
WARM-UPS
1 Jumoina Jacks 25
I 1 Jumoino Jacks 30
Jumping Jacks 25
60-90
sec. Rest
I
I 1
Runnina in Place 30 &;
I 160-90 sec. Rest
STRETCHES
Runnina in Place 30 sec
/ Half Jumoina Jacks 25

6 k 9 0 sec. Rest
STRETCHES
Bend Overs
Cross Overs
Inner Thiah
LEGS
Chest
Lat
Shoulders
1 Jumping Jacks 30
I 1 Arm ~otation
Butt erf lv

/ Half Jumoina Jacks 30
160-90
sec. Rest
1
1 6 k 9 0 sec. Rest
STRETCHES
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
Partner
SPRINTS
1 Basic Sprints IOptional)
160-90 sec. Rest
Butterfly
ITB
Thigh
Calf
60-90 sec. Rest
/ Back Lifts 15
/ 6 k 9 0 sec. Rest
LEGS
I Lunaes 35
6 k 9 0 sec. Rest
UPPER BODY
3 Sets of Cones
Neck Rotations 20
Second Set - 75%
CALVES
Stra~ght(Regular) 75
Toe to Toe 75
Heel to Heel 75
60-90 sec. Rest
Swimmer Exercise 20
I
I
Back Lifts 15
160-90
sec. Rest
I
PULL-UPS
PULL-UPS
Close Grip 2-4-6-8-6-4-2

Reverse 2-4-6-8-6-4-2
I
1
I
1
I
Commandos 2-4-6-4-2
/ 6 k 9 0 sec. Rest
BAR DIPS
BAR DlPS
I Regular 10
Regular 10
60-90
sec. Rest
i
/ Diamond 2-4-6-8-1 0 1
Crunches (Short) 25
I 1
MEALS
SUPPLEMENTS
WATER
!j !?
5 ' - ? 4
BeforeEiectrolyte'
Energy Plus"
EK
Recover"
El
Restore"
CALVES
1 Toe to Toe 75
MEALS
WATER
X Sit-Ups 25
Crunches 25
Side Sit-Ups 25
Obliques 25
Flutter Kicks 25
Reverse Crunches 25
MEALS
WATER
MEALS
WATER
r;
SUPPLEMENTS
Knee Bends 25
Chest Roll 25
Drink 1 quart of water
Atomic 20
WATER
-~
1 Hand to Toes 25
Dive Bombers 2-4-6-8-1 0 1
- ~q~~
-~
ABDOMINALS
ABDOMINALS
8 Count Body Builoers 10
MEALS
60-90 sec. Rest
Heel to Heel 75
PUSH-UPS
Crunches 25
1 Squats 45
Reverse 2-4-6-8-6-4-2
Commandos 2-4-6-4-2
I
Clockwork 25-20-1 5
Reverse Crunches 25
I I Rea. 2-4-6-8-1 0-12 1
I 1t Reaular
2-4-6-8-10-8-6-4-2
o
ABDOMINALS
Hand to Toes 25
10 Sets
--
STRETCHES
I Bend Overs
Chest
Star Hops 15
Neck Rotations 20
Lunaes 35
Squats 45
Fire Hvdrants 25 (Each Side1
Mountain Climber 20
The Wall 2:00 min.
6 k 9 0 sec. Rest
WARM-UPS
I Cross Overs
I IT=
I 1 Partner
LEGS
/Jumping Jacks 25
I Runnifia in Place 30 sec.
1 Half Jumoina Jacks 25
Shoulders
Forward Lunae
Side & Obliaue
Hurdler
60-90 sec. Rest
WARM-UPS
SUPPLEMENTS
~~
H
Electrolyte'
El
Energy Plus"
PI
Recoverw
@I
Restore*
SUPPLEMENTS
B e f o r e m
H
Electrolyte"
El
Energy Plus'"
EK
Recover"
EZ
Restore"
SUPPLEMENTS
WEEK 1

II Drink 16 nz. of water
WARM-UPS
'
WARM-UPS
Jumping Jacks 35
sec. Rest
60-90
I
Jumping Jacks 35
60-90
sec. Rest
I
STRETCHES
STRETCHES
( 1 Take "Refore" Supplements

WARM-UPS
Jumping Jacks 35
60-90
sec. Rest
I
-
- -
- - -

60-90 sec. Rest
- -
STRETCHES
Bend Overs
Butterfly
Thigh
60-90 sec. Rest
LEGS
I I Back Contractions 20
Swimmer Exercise 20
Back Lifts I5
Swimmer Exercise 20
Back Lifts 15
60-90 sec. Rest
160-90 sec. Rest

The Wall 2:00 min.
CALVES
PULL-UPS
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
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
1 Commandos 2-4-6-4-2
I Behind the Neck 2-464-2
/ 60-90 sec. Rest
BAR DIPS
I Regular 10
I I
1 /
( /
STRETCHES
Crunches 25
Obliques 25
60-90 sec. Rest
CALVES
Heel to Heel 75
sec. Rest
1 60-90
160-90 sec. Rest
ABDOMINALS
PUSH-UPS
( Reg. 2-4-6-8-10-12 1
Clockwork 25-20-15
Diamond 2-4-6-8-10 1
Dive Bombers 2-4-6-8-10 1

8 Count Body Builders 10
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
Chest Roll 25
Mountain Climber 20
BAR DIPS
I / Regular 10
1 1
Diamond 2-4-6-8-1 0 1
Reverse Crunches 25
LEGS
1 Lunges 35
160-90 sec. Rest
PUSH-UPS
1 Reg 2-4-6-8-10-12 1
Hand to Toes 25
Butterfly
ITB
Thigh
Ca If
160-90 sec. Rest
1 1 Behind the Neck 2-4-6-4-2
160-90 sec. Rest
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
WATER
SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS
Before
EK
Electrolyte"
Dl
Energy Plus'"
60-90 sec. Rest
Forward Lunge
Side & Oblique
Hurdler
Side & Oblique
MEALS
Bend Overs
Cross Overs
lnner Thigh
lnner Thigh
WARM-UPS
Jumping Jacks 35
Jump~ngJacks 35
- -
LEGS
WARM-UPS
Electrolyte"
a
Recover'
Energy Plus"
Restore"
Lz
SUPPLEMENTS
Beforem
@I
B . Recover"
Electrolyte"
E4
Dl
RestoreN
Energy Plus"
...
/ Drink 16 02, of water
WARM-UPS
WARM-UPS
Half Jumoina
, - Jacks 35
II 60-90 sec. Rest
WARM-UPS
1 60-90
STRETCHES
sec. Rest
STRETCHES
Bend Overs
Chest
lnner Thigh
Shoulders
WARM-UPS
LEGS
1 60-90 sec. Rest
160-90 sec. Rest
STRETCHES
I Chest
1 Lat
STRETCHES
I Bend Overs
I Cross Overs
_---
lnner Thigh
Forward Lunge
Side & Oblique
Shoulders
I Tricep
Side & Oblique
Partner
I Arm Rotation
b
/ 60-90 sec. Rest
LEGS
I Lunges 35
/ Toe to Toe 75
~
I Side Sit-Ups 25
1 Sauats 46
I Fire Hvdrants 26 (Each Side)

I The Wall 2:00 min
1 Reverse 1-3-5-7-9 1
I Commandos 2-4-6-4-2
60-90 sec. Rest
CALVES
I Straiaht lReaularl75
1 Toe to Toe 75
/ Heel to Heel 75
1 60-90 sec. Rest
sec. Rest
PUSH-UPS
I Rea. 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
LEGS
I Lunaes 35
PULL-UPS
I Reaular
- 1-3-5-7-9-7 1 1
I Close Grio 1-3-5-7-9 1
BAR DlPS
I Reoular 11
I 60-90 sec. Rest
1 60-90 sec. Rest
ABDOMINALS
I Hand to Toes 25
/ X Sit-Ups 25
I Crunches 25
1 -
60-90 sec. Rest
BAR DlPS
60-90 sec. Rest
Swimmer Exercise 20
1 10 Sets
Back L~fts16
( 60-90
Thigh
Neck Rotations 20
Regular 11
Heel to Heel 75
60-90 sec. Rest
-~
/ Neck Rotations 20
Commandos 2-4-6-4-2
CALVES
/ Butterflv
I ITB
3 Sets of Cones
I Reverse 1-3-5-7-9 1
I Straight (Reguari 75
Hurdler
'PER BODY
1 60-90 sec. Rest
SPRINTS
set. Rest
..
Butterfly
l Partner
/ Arm Rotation
1 60-90 sec. Rest
UPPER BODY
ABDOMINALS
I Clockwork 25-20-1 5
I Hanaina Knee UD 25
1 Hansins Side Sit-UD 12
1 Res. 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

Reverse Crunches 25
Chest Roll 25
Atomic 22
WATER
MEALS
WATER
MEALS
WATER
1 1 1 1 11 1
I)
erofeB-
SUPPLEMENTS
pG-
SUPPLEMENTS
mm
Elec$d
Re$rw
Energy Plusw
Restore'"
Energy Plus'"
SUPPLEMENTS
Restore'
Energy Plus"
MEALS
PI
Electrolyte'"
Restore"
Hand to Toes 25
X Sit-ups 25
Crunches 25
Side Sit-ups 25
Obliques 25
Flutter Kicks 25
MEALS
WATER
SUPPLEMENTS
m [Before T
L1ecy;et
Reverse Crunches 25
Knee Bends 25
Chest Roll 25

MEALS
ABDOMINALS
PUSH-UPS
Energy Plus"
rn
m
Restore"
Recover"
WATER
SUPPLEMENTS
IBefore l---EFl
PI
Dl
Electrolyte'"
Recover'"
El
Restore"
Energy Plus'
WARM-UPS

I
STRETCHES
I Bend Overs
WARM-UPS

1
STRETCHES
Star Hops 15
SPRINTS
Butterfly
ITB
Thigh
Calf
I -
U PPE
1 Jumoina Jacks 35
! Runnina in Place 60 sec.

Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
/ Neck Rotations 60 sec.
Swimmer Exercise 22
Back Lifts 16
1 Swimmer Exercise 60 sec.
I Squats 60 sec.
1 Fire Hydrants 60 sec. (Each Sidt

1 The Wall 2:15 min.

60-90 sec. Rest
1 Back Lifts 60 sec.

1 6&90
sec. Rest
STRETCHES
STRETCHES
Chest
Lat
Shoulders
Tricep
Partner
Arm
Rotation
I
Neck Rotations 22
1
1 60-90
PULL-UPS
Butterfly
ITB
Thigh
Calf
60-90 sec. Rest
LEGS
1 Lunoes 36
sec. Rest
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
Mountain Climber 22
60-90
sec. Rest
..
-
1 60-90 sec. Rest
BAR DIPS
I Regular 60 sec.
1 60-90 sec. Rest
1 Regular 12
160-90 sec. Rest
PUSH-UPS
/ Reg. 4-6-8-1 0-12-14-16 1

Diamond 2-4-6-8-1 0 1
ABDOMINALS
Knee Bends 60 sec.
m
Energy Plus'
Recoveru
@
Restore"
sec. Rest
ABDOMINALS
Crunches 27
S~deSit-Ups 27
Obhques 27
Flutter K~cks27
Reverse Crunches 27
Knee Bends 27
Chest Roll 27

MEALS
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
MEALS
WATER
1 1 1 1
SUPPLEMENTS
mm mm mm mm
I
3
Electrolytev
I Toe to Toe 75
Clockwork 30-25-20
SUPPLEMENTS
-~
Hand to Toes 27
WATER
1 Heel to Heel 75
1 60-90
PUSH-UPS
Dive Bombers 60 sec.
MEALS
/ Straight (Regular) 75
( 60-90 sec. Rest
BAR DIPS
ABDOMINALS
CALVES
Heel to Heel 60 sec
160-90 sec. Rest
I Back Contract'ons 60 sec.
TIMED INTERVALS
LEGS
I Lunges 60 sec.
WARM-UPS
1 Jumping Jacks 35
TIMED INTERVALS
UPPER BODY
160-90 sec.
WARM-UPS
LEGS
Shoulders
Partner

1
Chest
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
I Hurdler
WARM-UPS
1 Jumping Jacks 35
/ 60-90 sec. Rest
m
Electrolyte"
%1
Energy Plus'"
Recover"
EZ
Restore"
Electrolyte'"
LZ
Recover"
Energy Plus"
Restore"
rn
Elec#
Re#"
Energy PlusN
Restore"
MEALS
WATER
SUPPLEMENTS
I
B
RecoverTu
Electrolyte"
Energy Plus"
Restore'"
WEEK 4
1 Take "Before" Supplements I 1 Take "Before" Supplements
WARM-UPS
I Jumping Jacks 35

1 60-90 sec. Rest
STRETCHES
1 Bend Overs
1 Cross Overs
1 Inner Thigh
1 Forward Lunge
I Side & Obliaue
1 Take "Before" S u ~ ~ l e m e n t s
WARM-UPS
I J u m ~ n uJacks 35
I 1 Running ~nPlace 60 sec.
I I Half Jurn~ingJacks 35
I Jumoina Jacks 35
160-90 sec. Rest
STRETCHES
LEGS
1 Chest
I hat
I 1 Shoulders
I / rice^
I 1 Partner
SPRINTS
Arm Rotation
60-90 sec. Rest
ITB
i Thiah
I
"
1 calf
1 6 0 - 9 0 sec. ~ e s t
UPPER BODY
I Neck Rotat~ons24
I I Back Contractions 24
I / Swimmer Exercise 24
I
CIRCUITLEGS
STRETCHES
Walking Lunges 35 yds. (3x)

Froa HODS35 vds. 13x1
I Star HODS17
I
1 Basic Sprints [Optional)

1 3 Sets of Cones
I First Set - 50%
WARM-UPS
J u m ~ i n aJacks 35
I Runn~ntl!n Place 60 sec
1I 60-90 sec. Rest
I Runninrr in Place 60 sec.

I Half Jumoinu Jacks 35
1 60-90 sec. Rest
1 Hurdler
,1 Butterflv
WARM-UPS
Tricep
1 J u m ~ i n aJacks 35

1 Half J u m ~ i n aJacks 35
1 60-90 sec. Rest
STRETCHES
I
Bend Overs
Cross Overs
lnner Thigh
Forward
Lunae
I
/ Side & Obliaue
1 Arm Rotation
1 60-90 sec. Rest
CIRCUITUPPER BODY
Hurdler
Butterfly
Thigh
SET 1
I Renular Pull-Ups 10
60-90 sec. Rest
LEGS
12 Sets
Back Lifts 16
60-90 sec. Rest
1 Lunges 37
The Wall 2 1 5 min.

Mountain Climber 23
Reverse 1-3-5-7-9 1
Hand to Toe 35
SET 3
Walkina Lunaes 30 vds. (4x1
Star HODS15
S~deSit-ups 35
SET 3
Regular Calf Raises 75
Knee Bends 35
SET 4
I Toe to Toe Calf Raises 75
Crunches 35
SET 5
1 Heel to Heel Calf Raises 75
' Knee Roll Uos 35
i Drink 16 oz. of water
I Reverse G r i Pull-Ups
~
10
1 1 Behind the Neck 2-4-6-4-2

I 1 60-90 sec. Rest
BAR DIPS
I Bar Dios 10
/ Dive Bombers 20
I Regular 13
/ 60-90 sec. Rest

PUSH-UPS
Reg. 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
I
I
1 /
I I
I /
I I
Toe to Toe 80
ABDOMINALS
Side Sit-Ups 30
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
SUPPLEMENTS
p z q Before1 j7mq
Dl
m
lz
Recover"
ElectrolyteN
Electrolyte"
Energy Plus"
CALVES
I Straight (Requarl 80
ABDOMINALS
1 Hand to Toes 30
WATER
5
El
Restore'"
sec. Rest
60-90 sec. Rest
MEALS
SUPPLEMENTS
1 60-90
Energy Plus"
r7iG-l
MEALS
6;
SUPPLEMENTS
IBefore V
Recoverf"
m
ElectrolyteN
Recover"
El
Restorew
Energy PlusN
Restore'
WATER
SUPPLEMENTS
I:'
SUPPLEMENTS
II Take "Before" Suoolements
1 Take "Before" Su~dements

1 6 n k 16 oz. of water
I
WARM-UPS
WARM-UPS
WARM-UPS
WARM-UPS
WARM-UPS
Take "Before" Suoolements
, ,
Jumping Jacks 35
Half Jumoina
,
" Jacks 35
I
1I 60-90 sec. Rest
1
I
Jumping Jacks 35
Half Jumoina
,
" Jacks 35
I
1I 60-90 sec. Rest
Cross Overs
Inner Thigh
Forward Lunge
I
Lat
Shoulders
Tricep

Frog Hops 40 yds. (3x)
Star Hops 17
I Lat
/ Partner
-- -
I Close Grio 2-4-6-8-10
The Wall 2'30 rnin
Reverse 2-4-6-8-10 1
Commandos 2-4-6-4-2
I
60-90 sec. Rest
CALVES
ABDOMINALS
sec. Rest
-
1 Reg. 6-8-10-12-14-1G-18-20 1
( Diamond 1-3-5-7-9-1 1 1
1 -
1 ITB
Thigh
BURNOUTSLEGS
SET 1
/The Wall
SET 2
1 Close Grip Pull-Ups
%EE
Bar Dips
Diamond
SET
3 Push-ups
I I
1
Reverse Grip Pull-Ups
) Lunges
/ Star Hops
Dive Bombers 1-3-5-7-9-1 1 1
Hanging Knee Up 30
Crunches (Short) 30
Side Sit-up (Short) 30
Obliques (Short) 30
Atomic 28
SUPPLEMENTS
SET 3
Atomics
Knee Bends
SET 4
SET 5
- -
I Fire Hydrants [Each Side)
/ Commandos
High Knees
Crunches
SET 5
Calf Raises
Diamond Push-Ups

I
4
1
Sprints
Knee Roll Ups
MEALS
SUPPLEMENTS
I Side Sit-Ups
I Mountam Climbers
ABDOMlNALS
I 1 Clockwork 35-30-25
SET 2
Bar Dips
Dive Bombers
SET
4
I Behind the Neck Pull-Ups
WATER
SUPPLEMENTS
- -
BURNOUTSUPPER BODY
I I

Chest Roll 30
MEALS
PUSH-UPS
Crunches 30
Side Sit-ups 30
Obliques 30
Flutter Kicks 30
Reverse Crunches 30
Knee Bends 30
sec.
.. Rest.
1 Regular Push-ups
BAR DIPS
/ X Sit-ups 30
( Regular 14
1 Hand to Toes 30
/ 60-90
..
Intervals (Optional)
7 Laps = 2800 yds.
160-90 sec. Rest
/ 60-90
/=ward
Lunae
I
I Side & Oblioue
1 Arm Rotation
SPRINTS
I / Behind the Neck 2-4-6-4-2 1 1
Heel to Heel 80
I Cross Overs
60-90 sec. Rest
.PI11
---1 -[IPS
-. I Regular 2-4-6-8-1 0-12 1
I Bend Overs
1 -
SET 1
Back Lifts 17
60-90 sec. Rest
1 Half Jumoincl Jacks 35

1 60-90 sec. Rest
STRETCHES
1 lnner Thiah
Neck Rotations 26
Back Contract~ons26
Swimmer Exercise 26
I Lunaes
" 38
I Souats 52
1
I k n n i n ~in Place 60 sec.
STRETCHES
1 Chest
Partner
1 Jumoina Jacks 35
Jumping Jacks 35
Runnina in Place 60 sec.
I
I Half Jurnoina Jacks 35
160-90
sec. Rest
I
LEGS
UPPER BODY
LEGS
Jumping Jacks 35
Half Jumoina
, " Jacks 35
I
11 60-90 sec. Rest
/ 60-90 sec. Rest
Butterfly
ITB
Thigh
Calf
60-90 sec. Rest
I
Chest
I 1 Arm Rotation
/ Hurdler
STRETCHES
-Bend Overs
I Side & Oblioue
STRETCHES
Take "Before" Suoo

, , ements
1 1
WATER
MEALS
Elec#ev
Energy Plus"
Restore"
1 11 1
SUPPLEMENTS
SUPPLEMENTS
IBeforel I
WATER
I
Beforer3G-i
Ele#e"
Re!&
Energy Plus'
Restore"
WEEK 6
MONDAY I I
Take "Before" Suoolements
J!TUESDAY
I I
/ Drink 16 oz, of water
Dunk 16 oz. of water
WARM-UPS
WARM-UPS
Jumping Jacks 35
60-90
sec. Rest
.
-
WARM-UPS
STRETCHES
1 Frog Hops 30 yds. (4x)

1 Star HOPS 19
i Mountain Climbers 19
Side & Oblique

Hurdler
Butterfly
ITB
Thigh
Calf
UPPER BODY
SPRINTS
/ 3 Sets of Cones
1
1
LEGS
CALVES
Second Set - 75%
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
MEALS
>TTzTKl
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
r[FTJ
WATER
'; r, 5
:
- PUSH-UPS
i Energy Plus"
Recovei"
EK
Restore'
STRETCHES
1 60-90
I
Bend Overs
Butterfly
ITB
Thigh
Calf
60-90 sec. Rest
LEGS
Lunges 39
Squats 53
Mountain Climber 25
The Wall 2:30 min.
60-90 sec. Rest
CALVES
Toe to Toe 85
1 Heel to Heel 85
1 60-90 sec. Rest
sec. Rest
PUSH-UPS
ABDOMINALS
ABDOMINALS
Hand to Toes 35
1 Clockwork 35-30-25
1 Hanging Side Sit-Up 17
Dive Bombers 1-3-5-7-9-11 C

Crunches 35

I Atomic 30
/ Take "After" Supplements
MEALS
WATER
MEALS
WATER
MEALS
WATER
'3
SUPPLEMENTS
E e c e
SUPPLEMENTS
BeforenG-
BAR DIPS
1 Regular 15
1 60-90 sec. Rest
ABDOMINALS
WARM-UPS
Cross Overs
Inner Thigh
Forward Lunge
Side & Oblique
Hurdler
PULL-UPS
IE
Jumping Jacks 35
60-90
sec. Rest
i
I
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
60-90BAR
sec.
I Regular
15 Rest
DIPS
Toe to Toe 85
Heel to Heel 85
60-90 sec. Rest
Chest
Lat
Shoulders
Tricep
Partner
Arm Rotation
60-90 sec. Rest
Neck Rotations 28
Back Contractions 28
Swimmer Exercise 28
Back Lifts 17
160-90 sec. Rest
1 60-90 sec. Rest
Squats 53
Mountain Climber 25
The Wall 2:30 min.
60-90 sec. Rest
UPPER BODY
First Set - 50%
60-90 sec. Rest

Lunges 39
Take "Before" Suoolemenls

I
STRETCHES
Chest
Shoulders
WARM-UPS
LEGS
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
7~ 7~
Jumping Jacks 35
6C-90 sec. Rest

160-90 sec. Rest
I 60-90 sec. Rest
Take "Before" Suoo ements

1
SUPPLEMENTS
IBefore T
Dl
Electrolyte"
Recoverv
Energy Plus"
Restore"
m
m
Energy Plus "
Electrolyte'"
Kz
SUPPLEMENTS
SUPPLEMENTS
~~1 mm
Recover"
Electrolyte"
Restore"
Energy Plus'
fl
Recover"
Restore'"
K%
Electrolyte"
Recover'"
Energy Plus"
Restore'
rn
Ez
IWEEK 1
I Take "Before' Supplements

WARM-UPS
1 60-90 sec. Rest

STRETCHES
Bend Overs
w

WARM-UPS

-
STRETCHES
STRETCHES
1 60-90
STRETCHES
I Chest
I Lat
LEGS
I Walkinn Lunges 35 yds. (4x)
I High Knees 35 yds. (4x)
I Chest
UPPER BODY
I Thigh

sec. Rest
60-90 sec. Rest
/ 60-90 sec. Rest
/ Butterfly
WARM-UPS

160-90 sec. Rest
Partner
~-
SPRINTS
/ Intervals (Optionall
1 7 Lam = 2800 vds.
I Iat
Partner
Arm Rotation
1 Butterfly
160-90 sec. Rest
UPPER BODY
/ Neck Rotations 30
/ ITR
7
Thigh
1 60-90
60-90 sec. Rest
LEGS
I Squats 54
I Reqular 2-4-6-8-10-12 1
1 60-90 sec. Rest

CALVES
I Straight (Reqular) 85
I Toe to Toe 85
I Heel to Heel 85
1 60-90 sec. Rest
ABDOMINALS
PULL-UPS
Flutter Kicks 35
1 60-90 sec. Rest
160-90 sec. Rest
/ Resular 16
I Regular 16
1 60-90 sec. Rest
PUSH-UPS
WATER
SUPPLEMENTS
B e f o r e m
riGGqpii5q
Dl
Electrolyte"
Energy PlusN
H
Recover"
IZ
RestoreN
BAR DlPS
1 60-90
The Wall 2:30 min.

60-90 sec. Rest
CALVES
I Straiqht [Reaulari 85
I Toe to Toe 85
1 Heel to Heel 85
1 60-90 sec. Rest
sec. Rest
L
ABDOMINALS
I Hansins Knee UD35
I Hansinq Side Sit-Uo 17
I Hand to Toe (Short) 35
/ Side Sit-UP (Short) 35
I Obliaues (Short) 35
I Atomic 30
1 Take "After" Su~dements
MEALS
SUPPLEMENTS
Commandos 1-3-5-7-5-3-1
BAR DlPS
Knee Bends 35
MEALS
PULL-UPS
1 Regular 2-4-6-8-10-12 1
I Behind the Neck 1-3-5-7-5-3-1
/ Diamond 1-3-5-7-9-11 1
I Dive Bombers 1-3-5-7-9-1 1 1
Crunches 35
LEGS
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
/ Reg. 6-8-10-12-14-1 6-18-20 1
Hand to Toes 35
sec. Rest
Back Lifts 17
160-90 sec. Rest
Mountain Climber 26
Shoulders
I Neck Rotations 30
I Lunges 40
WARM-UPS
WARM-UPS
Shoulders
Side & Oblique
WATER
SUPPLEMENTS
ABDOMINALS
Hand to Toes 35
1 Dive Bombers 1-3-5-7-9-11 1

Flutter Kicks 35
Reverse Crunches 35
Knee Bends 35
I Chest Roll 35
/ Take "After" Supplements
] Drink 1 quart of water
1
MEALS
WATER
SUPPLEMENTS
[Before riiq [Beforel p i F i q

EK
Electrolyte'"
Energy Plus'
@I
Recover"
El
Restore"
Crunches 35
MEALS
WATER
SUPPLEMENTS
mm
WEEK 8

WARM-UPS
Jumping Jacks 35
Runnina in Place 60 sec.
Half Jumoina Jacks 35
60-90 sec. Rest
WARM-UPS
60-90 sec. Rest
60-90 sec. Rest
STRETCHES

Shoulders
I Jumping Jacks 35
60-90 sec. Rest
LEGS
Chest
WARM-UPS
WARM-UPS
I Jumoino Jacks 35
Partner
SPRINTS
TIMED INTERVALS
UPPER BODY
Neck Rotations 70 sec.
TIMED INTERVALS
LEGS
Lunges 70 sec.
Squats 70 sec.
60-90 sec. Rest
STRETCHES
Bend Overs
Cross Overs
Inner Thigh
Forward Lunge
Side & Oblique
Hurdler
Partner
1 60-90 sec. Rest

CIRCUITUPPER BODY
Butterfly
ITB
Thigh
Calf
6C-90 sec. Rest
SET 1
~-
CALVES
SET 2
SET 1
SET 3
The Wall 2:30 min.

Frog Hops 30 yds. (5x1
Hand to Toe 40
SET 2
I Reverse Grip Pull-ups 12
Toe to Toe 70 sec.

60-90 sec. Rest
I Regular 70 sec.
- -
CIRCUITLEGS
Reverse 70 sec.
160-90 sec. Rest
+----Bar Dips 15.

Dive Bombers 25
BAR DIPS
(60-90 sac. Rest
ABDOMINALS
Hand to Toes 70 sec.
X Sit-Ups 70 sec
- -
- -
Straight [Regular] 70 sec.
ABDOMINALS
Crunches 70 sec.
Side Sit-Ups 70 sec.
Obliques 70 sec.
Flutter Kicks 70 sec.
Knee Bends 70 sec.
Clockwork 40-35-30
1 Heel to Heel Calf Raises 85
Chest Roll 70 sec.

MEALS
Third Set - 100%
PULL-UPS
Fire Hydrants 70 sec. (Each Sidc

The Wall 2:45 min.
60-90 sec. Rest
60-90 sec. Rest
STRETCHES
Chest
Shoulders
Thigh
Calf
WATER
SUPPLEMENTS
(m
Electrolytew
H
RecoverN
Energy Plusw
Restore'"
I Jumping Jacks 35
STRETCHES
Hurdler
Butterflv
WARM-UPS
I Jumping Jacks 35
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
- -
Atomic 32
MEALS
Lr-qm
~1;l
WATER
SUPPLEMENTS
mm
a
Electrolyte'"
Energy Plus."
Dl
RecoverN
El
RestoreN
MEALS
WATER
SUPPLEMENTS
MEALS
I
T
I I
WATER
SUPPLEMENTS
Electrolyte'
Recover'
@I
Recover'
Energy Plus"
Restore"
RestoreN
rn
MEALS
WATER
SUPPLEMENTS
Beforermiq
H
Electrolyte"
Recover"
Energy Plus"
Restore"
WARM-UPS
160-90 sec. Rest
WARM-UPS
I Drmk 16 oz. of water

WARM-UPS
I Arm Rotation
Butterfly
60-90 sec. Rest
SPRINTS
UPPER BODY
I Neck Rotations 34
'
LEGS
1 Intervals (Optional)
/ 7 Laps = 2800 yds
Swimmer Exercise 34
/ Back Lifts 18
PULL-UPS
STRETCHES
Chest
Bend Overs
Shoulders
lnner Thigh
Partner
Side & Obliaue

Hurdler
/ 60-90 sec. Rest
Butterfly
UPPER BODY
Neck Rotations 34
Thigh
Swimmer Exercise 34
60-90 sec. Rest
LEGS
1 Lunges 42
PULL-UPS
Mountain Climber 28
Reverse 1-3-5-7-9-1 1 1
1 60-90 sec. Rest
Commandos 1-3-5-7 1
CALVES
BAR DlPS
I Straight (Regular)90
PUSH-UPS
1 Reg. 10-12-14-16-18-20-22 1
X Sit-Ups 40
i Diamond 1-3-5-7-9-11 1
Crunches 40
Side Sit-Ups 40
Obliques 40
Flutter Kicks 40
Reverse Crunches 40
Knee Bends 40
Chest Roll 40

WATER
SUPPLEMENTS
l-mGl
Electrolyte-"
El
Energy Plus"
PUSH-UPS
ABDOMINALS
Hanging Knee Up 40
Crunches (Short) 40
MEALS
SUPPLEMENTS
0
Energy Plus"
Restore'
ABDOMINALS
1 Hand to Toes 40
WATER
SUPPLEMENTS
Dl
Energy Plus'
Restore'"
Crunches 40

Reverse Crunches 40
Chest Roll 40
MEALS
WATER
SUPPLEMENTS
rn mm mm I
m
m
rn
H
m
I3
L
3
l
Recover"
Recover'"
Elec~rolyte'~
Hecover"
Recover"
Electrolyte'"
Electrolyte'"
El
Restore"
Toe to Toe 90
Clockwork 45-40-35
Obliques (Short) 40
Atomic 34

1 60-90 sec. Rest
160-90 sec. Rest
Hand to Toes 40
MEALS
BAR DlPS
I Regular 18
I Regular 18
ABDOMINALS
Mountain Climber 28
The Wall 2:45 min.
60-90 sec. Rest
Behmd the Neck 1-3-5-7 1

60-90 sec. Rest
Heel to Heel 90
160-90 sec. Rest
WARM-UPS
1 60-90 sec. Rest
160-90 sec. Rest
CALVES
WARM-UPS
LEGS
1 Chest
I Lunges 42
STRETCHES
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
ITB
Thigh
Calf
60-90 sec. Rest
1 60-90 sec. Rest
STRETCHES
Energy Plus"
Restore"
MEALS
WATER
SUPPLEMENTS
I
-
rn
Electrolyte"
RecoverN .
Energy Plusw
Restorem
W E E K 10

1 Take "Before" Supplements I / Take "Before" Supplements I Take "Before" Supplements

1 Drink 16 oz, of water
WARM-UPS
Jumping Jacks 35
Sunning in Place 60 sec.
60-90
sec. Rest
.-
STRETCHES
Bend Overs
Cross Overs
Inner Thigh
Forward Lunge
Side & Oblique
Hurdler
WARM-UPS
Jumping Jacks 35

60-90 sec. Rest

160-90 sec. Rest
STRETCHES
Chest
LEGS
: Star Hops 20
Lat
Shoulders
Tricep
Partner
SPRINTS
Arm Rotation
Butterfly
ITB
Thigh
Calf
60-90 sec. Rest
WARM-UPS
1 Jumping Jacks 35
160-90 sec. Rest
UPPER BODY
I Neck Rotat~ons36
Basic Sprmts (Optional)

3 Sets of Cones
F~rstSet - 50%
1 Drink 16 oz. af water
WARM-UPS
WARM-UPS
Jumping Jacks 35
160-90 sec. Rest
160-90 sec. Rest
STRETCHES
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
Chest
Lat
Shoulders
Tricep
Partner
Arm Rotation
1 60-90 sec. Rest

BURNOUTSUPPERBODY
Butterfly
ITB
1 Thinh
/ Calf
160-90 sec. Rest
BURNOUTSLEGS
LEGS
SET I
The Wall
Frog Hops
Hand to Toe
Mountain Climber 29
SET 2
160-90 sec. Rest
Lunges
CALVES
I Toe to Toe 95
Star Hops
Side Sit-Ups
SET 3
Mountain Climbers
Atomics
Knee Bends
SET 4
I Heel to Heel 95
160-90 sec. Rest
ABDOMINALS
Hand to Toes 45
X Sit-ups 45
Crunches 45
Side Sit-Ups 45
Obliques 45
Flutter Kicks 45
Reverse Crunches 45
Knee Bends 45
Chest Roll 45
Fire Hydrants (Each Side)

high Knees
Crunches
SET 5
Calf Raises
Sprints
Knee Roll Ups
MEALS
WATER
SUPPLEMENTS
Before
piG-1

MEALS
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
lake "Before" Suoo.ements

]'Drink 16 oz. of water
Take 'Belore" Suoolements

WARM-UPS
Jumping Jacks 35
60-90
sec. Rest
I

Half J u m ~ i n gJacks 35
1I 60-90 sec. Rest
STRETCHES
Forward Lunge
Side & Oblioue
I
LEGS
I Frog Hops 40 yds. (4x)
1 60-90
I Intervals (Optional)
sec. Rest
! Swimmer Exercise 38
1 ~
~~
I 1 Back Lifts 18
I / 60-90 sec. Rest
1
PULL-UPS
I Lunaes 44
-.~~-
- -
1 Squats 58
C1
1 8 Laps = 3200 yds.
-
The Wall 3:00 min.

60-90 sec. Rest
~-
CALVES
Toe to Toe 95
Heel to Heel 95
1 60-90 sec. Rest
-~
I I
I I
--
/ Reverse 1-3-5-7-9-11 4
I Commandos 1-3-5-7 1
~-
Behind the Neck vl-3-5-7 4

60-90 sec. Rest
BAR DIPS
I I Regular 20
I
ABDOMINALS
I Half Jumoina
, ,. Jacks 35
1 60-90 sec. Rest
STRETCHES
I
1
WATER
- - -
SUPPLEMENTS
1 Cross Overs
/ lnner Thiah
Shoulders
UPPER BODY
i Thigh
Swimmer Exercise 38
sec. Rest
BAR DlPS
I Regular 20
1 60-90 sec. Rest
60-90 sec. Rest
Restore"
ABDOMINALS
PUSH-UPS
ABDOMINALS
Clockwork 50-45-40
Hanging Knee Up 45
/ Reg. 12-14-1 6-18-20-22-24 4
j Hand to Toes
j X Slt-Ups 45
i Crunches 45
I Diamond 4-6-8-1 0-12 4

'
Crunches (Short) 45
I
1 /
B e f o r e m
@I
E
Electrolyte "
Recover"
Di
B
CALVES
Rehind the NPL~1-3-5-7 1
1 i

! Take "After" Supplements
SUPPLEMENTS
60-90 sec. Rest
sec. Rest
1 60-90
' Diamond 4-6-8-10-12 4
WATER
Neck Rotations 38
Hurdler
/ 60-90 sec. Rest
Reverse 1-3-5-7-4-11 4
I 1
- - -
I 1
Partner
PUSH-UPS
Energy Plus"'
STRETCHES
1 Bend Overs
PULL-UPS
I Reg. 12-14-16-18-20-22-24 4
MEALS
Jumoina Jacks 35
T ~ u n n i n ain Place 60 sec.
/ Half Jumoincl Jacks 35
1I 60-90 sec. Rest
Chest
MEALS
WATER
SUPPLEMENTS
mm
Ks
m
Electrolyte'
Recover"
m
a
Energy Plus''
Restore"
45
Reverse Crunches 45
Knee Bends 45
Chest Roll 45
Obliques (Short) 45
Atomic 38
1 Drmk 1 quart of water
MEALS
WARM-UPS
160-90. sec. Rest

~
' Runnlna In Place 60 sec.

I
I I, Close Grio 1-3-5-7-9-1

11
- -
1I Jumoinu
, . Jacks
, ~ 35
/ 60-90
I 1,
I 1
/ Hand to Toes 45
X Sit-ups 45
Crunches 45
Side Sit-ups 45
Obliques 45
Flutter Kicks 45
Reverse Crunches 45
Knee Bends 45
Chest Roll 45
..-
1 Regular 1-3-5-7-9-11-13 4
1 Fire Hydrants 38 (Each Side) I
j ~1 r i n k l o6z. of water
WARM-UPS
SPRINTS
, Neck Rotations 38
LEGS
UPPER BODY
ITB
Thigh
Calf
60-90 sec. Rest
I
"Before" Suo~lements
I Star Hops 20
( 1 Arm Rotat~on
Butterfly
Lat
Shoulders
/ Tricep
1 Partner
I
1 Hurdler
~~
Jumping Jacks 35
60-90 sec. Rest
1
I Take
WARM-UPS
Chest
Cross Overs
Inner Thigh
- -
jhq77
I ' Take "Before" Suoolements
1 Jump~rlgJacks 35
Bend Overs
WARM-UPS
STRETCHES
MEALS
WATER
SUPPLEMENTS
B e f o r e m
Electrolyte'
Recoveiv
Energy Plus'
Restore'
rn
SUPPLEMENTS

WARM-UPS
WARM-UPS
Jump~ngJacks 35
60-90 sec. Rest
STRETCHES
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
Butterflv
ITB
Thiah
Calf
60-90 sec. Rest
LEGS
Lunses 45
Sauats 60
Fire Hvdrants 40 (Each Side)
Mountain Climber 30
The Wall 3:00 min
60-90 sec. Rest
CALVES
Toe to Toe 100
Heel to Heel 100
60-90 sec. Rest
ABDOMINALS
Hand to Toes 50
X Sit-Uos 50
Crunches 50
Side Sit-Uos 50
Flutter Kicks 50
Reverse Crunches 50
I J u m o m Jacks 35

160-90 sec. Rest
STRETCHES
1 Chest
/ Shoulders
1 Triceo
l Partner
/ Arm Rotation
I Take "Before" Suoplements
WARM-UPS
1 Jump~naJacks 35
WARM-UPS
I Jump~nqJacks 35
I Running in Place 60 sec
160-90 sec. Rest
160-90 sec. Rest
LEGS
I Walkins Lunaes 40 vds. (4x1
1 Hiah Knees 40 vds. 14x1
! Fros HODS40 vds. (4x1
I Star HODS20
STRETCHES
1 Chest
1 Shoulders
/ Triceo
1 Partner
I Arm Rotation
SPRINTS
6 0 - 9 0 sec. Rest
UPPER BODY
1 Neck Rotations 40
I Back Lifts 20
1 60-90 sec. Rest
1 60-90

3 Sets of Cones
First Set - 50%
sec. Rest
UPPER BODY
I Neck Rotations 40
20 Sets
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 Back Lifts 20
1 60-90 sec. 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
160-90 sec. Rest
1 60-90
sec. Rest
.~- .
BAR DIPS
I Reaular 20
I Reaular 20
1 60-90 sec. Rest
PUSH-UPS
1 Rea. 12-14-1 6-18-20-22-24 1

I Diamond 2-4-6-8-10-12 1
/ 8 Count Bodv Builders 20
- - -
- -
60-90 sec. Rest
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. Rest
LEGS
1 Lunaes 45
/ Sauats 60
I Fire Hvdrants 40 (Each Side1
/The Wall 3:00 min
6 0 - 9 0 sec. Rest
CALVES
1 Straiaht (Reaular) 100
Heel to Heel 100
sec. Rest
160-90 sec. Rest
PUSH-UPS
I
I
ABDOMINALS
Rea. 12-14-1 6-1 8-20-22-24 1

Diamond 2-4-6-8-10-12 1
I Hanaino Knee Uo 50
Hand to Toe IShort1 50

/ Crunches IShort150
1
I Side Sit-Uo (Short) 50
I Take "After" ~uoolements

/ 60-90
ABDOMINALS
I Hand to Toes 50
/ X Sit-Uos 50
1 Crunches 50
I Side Sit-Uos 5 0
/ Obliaues 50
/ Flutter Kicks 50
Take "After" Su~olements
/ Drink 1 auarl of water

MEALS
mm
ml
Electrolyte"
RecoverN
m
zl
Energy Plus'
Restore"
WARM-UPS
1 Jumpmq Jacks 35
BAR DIPS
Knee Bends 50
Chest Roll 50
Take "After" Suoolemerits
Drink 16 02. of water
SUPPLEMENTS
I Drink 16 02, of water
WATER
SUPPLEMENTS
MEALS
SUPPLEMENTS
SUPPLEMENTS
[Before
Eil
Electrolyte"
Energy Plus'
WATER
1 11 1
SUPPLEMENTS
/ T s z T l ~
El
Recover'"
m
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Eleciytew
f l e k
Energy Plus"
Restore'
+E-pT 7pi-pT
1 Take "Before"
Supplements
$zL-pT
/ Drmk 16 oz. of water
WARM-UPS
WARM-UPS
:
WARM-UPS
Jumping Jacks 40
Dr~nk16 oz of water
-~
STRETCHES
1 Jumoina Jacks 40
1 Runnino in Place 60 sec
1 Chest
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
i Bend Overs
1 Cross Overs
1 lnner Thioh
1 Lat
Shoulders
F o r w a r d Lunoe
Tricep
Partner
1 6&90
+
ITR
SPRINTS
/ Partner
1 Arm Rotation
UPPER BODY
Thigh
BURNOUTSUPPER BODY
First Set - 50%
Back Lifts 20
20 Sets
1 60-90 sec. Rest

PULL-UPS
The Wall 3:00 min.
1 6&90
SET 1
The Wall
Frog Hops
Hand to Toe
SET 2
Reverse 2-4-6-8-10-12 1
sec. Rest
CALVES
I Lunges
1 Behind the Neck 2-4-6-8-6-4-2
1 60-90 sec. Rest
1 S~deSit-Ups
Dive Bombers
/ Regular 20
1 60-90 sec. Rest
ABDOMINALS
PUSH-UPS
ABDOMINALS
Hand to Toes 50
X Sit-ups 50
Crunches 50
Side Sit-ups 50
Obliques 50
Flutter Kicks 50
1 Dr~nk16 oz of water
Reverse Crunches 50
Knee Bends 50
Knee Bends
Clockwork 50-45-40
Hanging Knee Up 50
Crunches (Short) 50
H~ghKnees
SET 5
1 Calf Ra~ses
Obliques (Short) 50
Atomic 40
Chest Roll 50
MEALS
1 Star Hops
Bar Dips
BAR DIPS
Heel to Heel 100

60-90 sec. Rest
ITB
1 Thigh
l Calf
i 60-90 sec. Rest
sec. Rest
LEGS
S~de& Oblique
Hurdler
1 Butterfly
L60-90 sec. Rest
sec. Rest
1 Half Jurnoina Jacks 40

/ 6&90 sec. Rest
STRETCHES
I
1 Chest
i Lat
Butterfly
1 6&90
- -
STRETCHES
LEGS
WARM-UPS
WARM-UPS
1 Jumping Jacks 40
-190-. sec. Rest
STRETCHES
I Take "Before" Su~olements

1 -I k i n k 16 oz. of water
WATER
MEALS

Drmk 1 quart of water
MEALS
WATER
WATER
IrZ.73
SUPPLEMENTS
IBefore
Electrolyte"
Energy Plus'
rEG-Recover"
m
Restore'
SUPPLEMENTS
SUPPLEMENTS
r-miz-lm
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Electrolyte'
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SUPPLEMENTS
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B
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/MONDAY
I I
J~TUESDAY
I I

, Drmk 16 oz. of water
WARM-UPS
WARM-UPS
1 Jumping Jacks 45
Jumpmg Jacks 45
60-90 sec. Rest
1 6&90
1
STRETCHES
sec. Rest
WARM-UPS
( Jumping Jacks 45
60-90
sec. Rest
.
j Arm Rotation
Butterfly
/ 6&90
- -
- -
LEGS
1 Chest
i Lat
Cross Overs
Inner Thigh
Forward Lunge
Side & Oblique
Hurdler
1 Walking Lunges 40 yds. (4x1

1 High Knees 40 yds. (4x)
/ Frog Hops 40 yds. (4x1
1 Star Hops 20
/ Shoulders
1 Triceo
Partner
SPRINTS
/ Intervals (Optional)
1 8 Laps = 3200 yds
sec. Rest
ITB
Thioh
CIRCUITUPPER BODY
Calf
60-90 sec. Rest
SET 1
WARM-UPS
WARM-UPS
I Jump~ngJacks 45

/ 6&90 sec. Rest

I
STRETCHES
STRETCHES
1 Bend Overs
1 Cross Overs
1 Chest
/ Lat
/ Shoulders
1 Tricep
1 Partner
/ Hurdler
1 Butterfly
I ITB
/ Arm Rotation
1 60-90 sec. Rest

UPPER BODY
( Thigh
1 Calf
/ 6&90
LEGS
sec. Rest
PULL-UPS
SET 2
I Regular 2-4-6-8-1 0-12-14 1
1 Close Grip Pull-Ups 20
1 Bar Dips 30
SET 1
1 The Wall 3:00 min.
/ Frog Hops 40 yds. (5x)
1 Hand to Toe 40
Diamond Push-ups 40
SET 3
sec. Rest
CIRCUITLEGS
Back Lifts 20
/ 6&90
SET 2
Commandos 2-4-6-8-6-4-2
/ Reverse Grip Pull-Ups 20

Toe to Toe 100
Heel to Heel 100
60-90 sec. Rest
I Neck Rotations 40
Lunges 45
Squats 60
Mountain Climber 30
The Wall 3:00 min.
60-90 sec. Rest
I I
STRETCHES
Bend Overs
JTHURSDAY
1 60-90 sec. Rest
Bar Dips 30
( Dive Bombers 40
BAR DIPS
/ Regular 20
SET 4.
I Behind the Neck Pull-Ups 15
1 6&90
1 Star Hops 20
1 Side Sit-ups 45
SET 3
sec. Rest
PUSH-UPS
Hand to Toes 50
X Sit-Uos 50
Crunches
50
..
Side Sit-Uos 50
1 Toe to Toe Calf Raises 95

1 Crunches 45
rn
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SET 5

Y i q u e s [Short) 50
Atomic 40

I
WATER
SUPPLEMENTS
Ei
Electrolyte"
LC
Energy Plus"
/ Hanging Knee Up 50
Knee Bends 50
Chest Roll 50
'Before
Obliques 50
Flutter Kicks 50
Reverse Crunches 50
MEALS
Knee Bends 45
SET 4
MEALS
SUPPLEMENTS
~~
m
Electrolyte"'
Energy Plusv
Ell
Recover'"
@
Restore"
WATER
SUPPLEMENTS
IBeforej
MEALS
WATER
SUPPLEMENTS
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rn
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SUPPLEMENTS
IBefore
PI
Electrolyte'"
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I Take "Before" Suoolements

WARM-UPS

WARM-UPS
I Jumoina Jacks 45
I Jurnmna Jacks 45


I 6C-90 sec. Rest
1 60-90 sec. Rest
STRETCHES
I Bend Overs
I Cross Overs
I lnner Thiah
I Forward Lunoe
I Side & Oblioue
/ Hurdler
1 Butterflv
I ITB
/ Thiah
I Shoulders
I Triceo
1 Partner
/ Arm Rotation
/ 6C-90 sec. Rest
1 6&90
/ Back Lifts 20
sec. Rest
LEGS
STRETCHES
I Chest
sec. Rest
ABDOMINALS

High Knees 40 yds. (5x1
Star HODS22
I First Set - 50%

1 Second Set - 75%
/ Third Set - 100%
1 20 Sets
-
-~
1 6 C 4 0 sec. Rest
STRETCHES
/ Chest
/ Triceo
/ Partner
/ Arm Rotation
1 3 - 9 0 sec. Rest
-
- -
-~
-
~-
UPPER BODY
1 Neck Rotations 40
r ~ a c Contractions
k
40
I Back Lifts 20
60-90 sec. Rest
I Reverse 2-4-6-8-1 0-12 4

/ Commandos 2-4-6-8-6-4-2
/ Behind the Neck 2-4-6-8-6-4-2
1 6C-90 sec. Rest
BAR DlPS
I Reoular 20
BAR DlPS
1 Reaular 20
1 6C-90 sec. Rest
PUSH-UPS
1 Knee Bends 50
I Chest Roll 50
MEALS
RTj
WATER
SUPPLEMENTS
@I
1 Take "Before" Sumlements
WARM-UPS
I J u m ~ l n aJacks 45
I Runninq in Place 60 sec.
I 6C-90 sec. Rest
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. Rest
LEGS
I Lunaes 45
I Souats 60
1 Fire Hvdrants 40 (Each Side)
I The Wall 3:00 min.
I 6&90
sec. Rest
CALVES
/ 6C-90 sec. Rest
/ Diamond 2-4-6-8-1 0-12 4

I Dive Bombers 4-6-8-1 0-12 4
SUPPLEMENTS
sec. Rest
1 X Sit-Uos 50
/ Crunches 50
I Side Sit-Uos 50
/ Obliaues 50
WATER
Z=
I 6&90
I Rea. 12-14-16-18-20-22-24 4
MEALS
I Runnina in Place 60 sec

1 3 Sets of Cones
/ Neck Rotations 40
1 Hand to Toes 50
Flutter Kicks 50

SPRINTS
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
1 6&90
I Jumo~noJacks 45
I Basic Sprints (Optional)
/ Souats 60
I Fire Hvdrants 40 (Each Side)
I The Wall 3:00 min.
CALVES
I Jumoina Jacks 45
1 60-90 sec. Rest
1 Straiaht lReaular1 100

I Toe to Toe 100
I Heel to Heel 100

WARM-UPS
I Lunaes 45
I 6C-90 sec. Rest

WARM-UPS
I 6C-90 sec. Rest
PUSH-UPS
I
/
ABDOMINALS
Reo. 12-14-1 6-18-20-22-24 4
I Diamond 2-4-6-8-10-12 4
1 Dive Bombers 4-6-8-1 0-12 4
+
1 Hanaino Knee Uo 50
/ Crunches [Short) 50
I Side Sit-Uo IShort) 50
I Obliaues lShortl50
I Atomic 40
1 Drink 16 02. of water
MEALS
1 Straioht lReaularl 100

1 Toe to Toe 100
I Heel to Heel 100
/ 6&90
sec. Rest
ABDOMINALS
I Hand to Toes 50
1 X Sit-Uos 50
1 Crunches 50
/ Side Sit-Uos 50
I Obliaues 50
/ Flutter Kicks 50
I Knee Bends 50
I Chest Roll 50
I Take "After" Suoolernents
I Drink 16 02. of water
WATER
SUPPLEMENTS
SUPPLEMENTS
mm
SUPPLEMENTS
I
rEii7
Electrolyte"
Recover"
Electrolytew
Recover"
Energy Plus"
Restore'"
Energy Plusw
Restorew
I2
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e
Supplements
..
I
I
I
60-90 sec. Rest
Take "Before" S u.~. ~ l e m e n t s

WARM-UPS

160-90 sec. Rest
STRETCHES
1 Chest
I I at
I / Shoulders
I / Tricep
I / Partner
I
--
1 I Arm Rotation
I I 60-90 sec. Rest
ITB
Thigh
Calf
60-90 sec. Rest
UPPER BODY
I Neck Rotations 40
I 1 Back Contractions 40
LEGS
I I Swimmer Exercise 40
STRETCHES
! Chest
--
Froa HOPS40 vds. 15x1

Star Hops 22
1I Mountain Climbers %
I Shoulders
I Tricep
1 Partner
=
SPRINTS
1 Butterfly
UPPE 3 BODY
Commandos 2-4-6-8-6-4-2
I Regular 20
1 60-90 sec. Rest
PUSH-UPS
I H a n g m Knee Up 50
0
Flutter Kicks 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
I 1
1 1
MEALS
qmqq
WATER
MEALS
WATER
MEALS
WATER
LEGS
1 Lunqes 45
I Squats 60
i The Wall 3:00 min.
1 60-90 sec. Rest
CALVES
I Toe to Toe 100

I Heel to Heel 100
1 60-90 sec. Rest
PUSH-UPS
ABDOMINALS
Calf
6 0 4 0 sec. Rest
I Straiaht (Reqularl 100
BAR DlPS
Regular 20
60-90 sec. Rest
I / Diamond 2-4-6-8-10-12 1
I I Dive Bombers 4-6-8-10-1 2 1
1 ITB
Back contractions 40
I Back Lifts 20
( 60-90 sec. 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
I i Close Grip 2-4-6-8-10-12 1

I 1 Reverse 2-4-6-8-10-12 1
/ Reg. 12-14-16-18-20-22-24 1
Forward Lunge
Side & Oblique
Hurdler
1 Neck Rotations 40
PULL-UPS
ABDOMINALS
STRETCHES
1 Bend Overs
I Cross Overs
1 lnner Thigh
1 60-90 sec. Rest
Hand to Toes 50
X Sit-ups 50
Crunches 50
Side Sit-ups 50
1 60-90 sec. Rest
Arm Rotation
8 Laps = 3200 yds.
1 Regular 2-4-6-8-10-12-14 1
WARM-UPS
I Jumpinq Jacks 45
I Intervals (Ootionall
1 60-90 sec. Rest
Heel to Heel 100

60-90 sec. Rest
1 Drink I6 oz. of water
1 60-90 sec. Rest
I I Back Lifts 20
Lunges 45
Squats 60
Mountain Climber 30
The Wall 3:00 min.
60-90 sec. Rest

/ 60-90 sec. Rest
LEGS
I Walkina Lunaes 40 vds. (5x1
Butterfly

I Drink 1 6 k of water
WARM-UPS
! Jurnpinq Jacks 45
1 Running in Place 60 sec
I
I I J u m ~ i n qJacks 45
I I Running in Place 60 sec
STRETCHES
1 ,
WARM-UPS
Jumping Jacks 45
-Running
in Place 60 sec.
Bend Overs
Cross Overs
Inner Thigh
Forward Lunge
Side & Oblique
Hurdler
1 Reg. 12-14-16-18-20-22-24 1
1 Diamond 2-4-6-8-10-12 1
ABDOMINALS
1 Hand to Toes 50
1 X Sit-Ups 50
I Crunches 50
I Side Sit-Ups 50
1 Obliques 50
/ Flutter Kicks 50
/ Knee Bends 50
I Chest Roll 50
1 Drink 16 oz, of water

MEALS
WATER
MEALS
WATER
3
SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS
I
rTiGTl
!
1
rn
lz
I3
Electrolyte'
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Energy Plus"
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I Take "Before" Sumlements I Take "Before" Suoolements I I Take "Before" Suoolements I Take "Before" Suoolements
I / Drink 16 oz. of water
I I Drink 16 oz. of water
I Drmk 16 oz. 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 60-90 sec. Rest
'
I ( Runnmg In Place 60 sec.

1 60-90 sec. Rest
STRETCHES
I Bend Overs
STRETCHES
I Cross Overs
I Chest
I I at
I I Triceo
I Inner Thigh
Forward L u n ~ e
Side & Oblique
Hurdler
I Butterflv
1
/
ITB
Th~gh
calf
6C-90 sec. Rest
LEGS
I Lunges 47
I 1
Arm Rotation
60-90 sec. Rest
1 60-90 sec. Rest
I 1 Runn~ng~nPlace 60 sec.
I ( Half Jumping Jacks 45
1 60-90 sec. Rest
STRETCHES
LEGS
( 1 Frog Hops 40 yds. (5x)

I I Star HODS22
SPRINTS
I I Basic Sorints IO~tionall
I I Swimmer Exercise 90 sec. I I 21 Sets

I I Back Lifts 90 sec.
I 1
UPPER BODY
/ Neck Rotat~ons45
1 I Back Contractions 45
I I Swimmer Exercise 45
I / Back Lifts 25
I 60-90 sec. Rest
Toe to Toe 1 20
Heel to Heel 120
60-90 sec. Rest
PULL-UPS
BAR DIPS
I Regular 23
/ 60-90 sec. Rest
BAR DIPS
Regular 90 sec.
60-90 sec. Rest
X Sit-ups 55
Crunches 55
Side Sit-ups 55
Obliques 55
Flutter Kicks 55
Reverse Crunches 55
Knee Bends 55
Chest Roll 55
STRETCHES
I Bend Overs
1 60-90 sec. Rest
CALVES
I Toe to Toe 90 sec

I Heel to Heel 90 sec.
I 60-90 sec. Rest
PUSH-UPS
PUSH-UPS
Hand to Toes 55
60-90 sec. Rest
I Regular 2-4-6-8-10-12-14-1 6 1
I I
1 60-90 sec. Rest
I Straioht (Reoular) 90 sec.
Partner
Arm Rotation
60-90 sec. Rest
Commandos 90 sec.
I Runninn in Place 60 sec.

I Half J u m d n Jacks
~
45
Commandos 2-4-6-8-10 1
Behind the Neck 2-4-6-8-10 1
I 6C-90 sec. Rest
trice^
Regular 90 sec.
. Close Grip 90 sec.
Reverse 90 sec.
WARM-UPS
/ Jumoina Jacks 45
/ Close Grip 2-4-6-8-10-12 1

I Reverse 2-4-6-8-10-12 1
1 /
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.
/ Souats 90 sec.
1 Fire Hvdrants 90 sec. (Each Side)
1 Mountain Climber 90 sec.
/ The Wall 3:30 min.
I 1 Shoulders
PULL-UPS
I I Behind the Neck 90 sec.

I Chest
1 I Hiah Knees 40 vds. 15x1
1 I Lat
3 Sets of cones
TIMED INTERVALS
F~rstSet - 50%
UPPER BODY
I I Neck Rotations 90 sec.
I I Second Set - 75%
I I Back Contractions 90 sec. . I I Third Set - 100%
ABDOMINALS
I 1 Running In Place 60 sec.

I 60-90 sec. Rest
Partner
Squats 62
Mountain Climber 33
The Wall 3:15 min.
6C-90 sec. Rest
CALVES
I Straiaht (Resular) 120
I 1 Shoulders
1 Take "Before" Su~olements
/ Reg. 12-14-16-18-20-22-24-26 1
ABDOMINALS
Regular 90 sec.
Diamond 90 sec.
8 Count Body Builders 90 sec.
Diamond 2-4-6-8-10-12-14 1
Dive Bombers 4-6-8-10-12-14 1
Clockwork 55-50-45
Hanging Knee Up 55
Crunches (Short) 55
1 Crunches 90 sec
I Side Sit-UDS90 sec
Obliques (Short) 55
Atomic 45
/ Chest Roll 90 sec

/ Take "After" Suoolernents

1 Drink 1 quart of water

MEALS
SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS
SUPPLEMENTS
WATER
1 1 1
SUPPLEMENTS
[Before v
Elec#tev
Energy PlusN
vr !eR
Restore"
J TUESDAY
I Take "Before'
Supplements
1 Drmk 16 oz. of water
WARM-UPS

60-90 sec. Rest
STRETCHES
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
STRETCHES
/ Chest
Butterfly
I Drmk 16 oz of water
WARM-UPS
Jumpmg Jacks 45
Runnmg In Place 60 sec.
Half Jumpmg Jacks 45
60-90 sec. Rest

I
J WEDNESDA~
I I
WARM-UPS
/ Jumpmg Jacks 45
1
I I
at
Shoulders
Tricep
Partner
Arm Rotation
60-90 sec. Rest
Jumpmg Jacks 45
Runnmg In Place 60 sec.
Half Jump~ngJacks 45
60-90 sec. Rest
WARM-UPS
Jump~ngJacks 45
Runn~ngIn Place 60 sec.
Half Jurnp~ngJacks 45
60-90 sec. Rest

Star Hops 22
SPRINTS
I Intervals (Optional)
9 Laps = 3600 yds.
I Neck Rotations 45
Thioh
Calf
I I
STRETCHES
LEGS
I / Walking Lunges 40 yds. (5x) I 1 Chest
I / High Knees 40 yds. (5x)
I I at
UPPER BODY
ITB
JTHURSDAY
FRIDAY
I I
WARM-UPS
Jumpmg Jacks 45
Running In Place 60 sec.
60-90 sec. Rest
STRETCHES
I / Bend Overs
I 1 Cross Overs
Shoulders
Tricep
Partner
Arm Rotation
Inner Thigh
Forward Lunge
60-90 sec. Rest
Butterfly
ITB
Side & Oblique

Hurdler
UPPER BODY
1 Neck Rotations 45
Thigh
60-90 sec. Rest
LEGS
Lunges 47
Squats 62
Mountain Climber 33
The Wall 3:15 min.
60-90 sec. Rest
CALVES
Toe to Toe 120
Heel to Heel 120
60-90 sec. Rest
/ 60-90 sec. Rest
I / 60-90 sec. Rest
I I
I 1 Straight (Regular) 120
ABDOMINALS
Hand to Toes 55
I
, X Slt-Ups 55
' Crunches 55
Obl~ques55
Flutter K~cks55
Reverse Crunches 55
Knee Bends 55

Obliques (Short) 55
Atomic 45
Chest Roll 55
MEALS
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
Reverse Crunches 55
Knee Bends 55
Chest Roll 55
MEALS
WATER
SUPPLEMENTS
MEALS
WATER
SUPPLEMENTS
: I Take "Before"
I Jumping Jacks 45

WARM-UPS
1 jump in^ Jacks 45
1 60-90 sec. Rest
/ 60-90 sec. Rest
STRETCHES
1 Bend Overs
1 Cross Overs
STRETCHES
1 Chest
Supplements
WARM-UPS

WARM-UPS
/ Jumping Jacks 45
I Runnina in Place 60 sec
160-90 sec. Rest
I Basic Sprints lOotional1
SPRINTS
UPPER BODY
1 Neck Rotations 45
1 60-90 sec. Rest

Back Lifts 25
60-90 sec. Rest
1 3 Sets of Cones
1 First Set - 50%
1 Second Set - 75%
I Third Set - 100%
/ 22 Sets
CALVES
ABDOMINALS
BAR DlPS
l - m z l m
Iz
Electrolytew
Recover"
Energy Plus.'
Restore'
I / Calf
1 60-90 sec. Rest
Swimmer Exercise 45
LEGS
Back Lifts 25
1 60-90 sec. Rest
I / Lunges 47
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~nCl~mber33
The Wall 3.1 5 mln
I 1 60-90 sec. Rest

I
CALVES
1 Regular 23
160-90 sec. Rest
PUSH-UPS
Dive Bombers 2-4-6-8-1@12-14
I Hanging Side Sit-Up 22
Reg. 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
I 1

Atomic 45
SUPPLEMENTS
-j-T?iq
I3
SUPPLEMENTS
Electrolyte'
Recover'
Electrolyte"
Energy Plus'"
Restore"
Energy Plusw
rn
rn
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
WATER
SUPPLEMENTS
/ - E G - - l m / Before
Iz
Toe to Toe 120

Heel to Heel 120
60-90 sec. Rest
ABDOMINALS
PUSH-UPS
ABDOMINALS
SUPPLEMENTS
Thigh
BAR DIPS
MEALS
rn
UPPER BODY
i 60-90 sec. Rest
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
Butterfly
ITB
1 Neck Rotations 45
Behind the Neck 2-4-6-8-1 0 1
1 Regular 23
/ 60-90 sec. Rest
1 60-90 sec. Rest
Iz
/ 60-90 sec. Rest

Toe to Toe 120
STRETCHES
I 1 Bend Overs
I / Cross Overs
Partner
Reverse 2-4-6-8-1 0-12 1
1 60-90 sec. Rest

1
Jumping Jacks 45
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)
PULL-UPS
The Wall 3:15 min.
WARM-UPS
Jumping Jacks 45
60-90 sec. Rest
Shoulders
Star Hops 22
1 Partner
/ Arm Rotation
STRETCHES
/ Chest
I at
LEGS
/ Walkina Lunaes 40 vds. (5x1

I Hiah Knees 40 vds. (5x1
1
LEGS
Take "Before" Supplements .
WARM-UPS
I Shoulders
1 Hurdler
/ Butterflv
/ ITB
I Thigh
Iz
Recover'
Ezl
Restore"
Iz
SUPPLEMENTS
Irimq V I B e f o r
Electrolyte-"
Recover"
Electrolyte."
Recover"
Energy Plus"
Restore"
Energy Plus"
Restore'"
rn
1
/
1 60-90 sec. Rest

STRETCHES
WARM-UPS

I 60-90 sec. Rest
STRETCHES

I Half Jumoing Jacks 45
1 60-90 sec. Rest
STRETCHES
Shoulders
I
I
Chest
Walking Lunaes 40 vds. 16x1
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
Mountain C 'mbers 30
SPRINTS
TIMED INTERVALS
UPPER BODY
1 Neck Rotat~ons90 sec.
I Back Contractions 90 sec.
1 Swimmer Exercise 90 sec
1 Back Lifts 90 sec.
1 60-90 sec. Rest
PULL-UPS
CIRCUITUPPER BODY
SET 1
Regular Pull-ups 25
Bar Dips 35
Reaular
- Push-Uos 70
SET 2

1 Toe to Toe Calf Raises 100
1 Crunches 50
1 SET 5
I Heel to Heel Calf Raises 100
/ Knee Roll Ups 50
LEGS
I Lunges 90 sec.
I Swats 90 sec.
F~reHvdrants 90sec. IEacn S~del
1 Close Grio 90 sec

1 Reverse 90 sec.
I Commandos 90 sec.
1 Behind the Neck 90 sec.
1 60-90 sec. Rest
BAR DIPS
I Regular 90 sec.
--
The Wall 3:45 min.

/ 60-90 sec. Rest
1
SET 3
CALVES
I Straiaht IReaular) 90 sec.
SET 3
Regular Calf Raises 100
Knee Bends 50
1 SET 4
%
F
=
=
TIMED INTERVALS
I Reqular 90 sec.
Butterfly
ITB
Thigh
Frog Hops 40 vds. (6x1

Hand to Toe 50
SET 2
Shoulders
I The Wall 3 3 0 min.
Half ~ u m $ Jacks
i
45
60-90 sec. Rest
STRETCHES
SET 1
60-90 sec. Rest
LEGS
Arm Rotation
CIRCUITLEGS
WARM-UPS
I Jump~ngJacks 45
Sur
Drink 16 oz. of WE
1 Jumping Jacks 45
lnner Thigh
Thigh
Calf
60-90 sec. Rest
1 Jumping Jacks 45
Chest
Butterfly
1 Jumping Jacks 45
Bend Overs
Hurdler
I Take "Before'
WARM-UPS
1 Take "Before" Suoplements

.
WARM-UPS
Take "Before" Suoplements

..
SET 4
1 60-90 sec. Rest
PUSH-UPS
ABDOMINALS
1 Reqular 90 sec.
I Diamond 90 sec.
1 Dive Bombers 90 sec.
1 Regular Push-Uos 70
Clockwork 55-50-45
/ 8 Count Bodv Builders 9 0

1
/
Crunches (Short) 55
Side Sit-Uo (Short1 55
ABDOMINALS
I Hand to Toes 90 sec
1 X Sit-Uos 90 sec.
1 Crunches 90 sec.
/ Side Sit-ups 90 set/ Obliaues 90 sec.
I Flutter Kicks 90 sec.
1 Reverse Crunches 90 sec
/ Knee Bends 90 sec.
I Chest Roll 90 sec.
/ Take "After" ~uoolernents

1 Drink 1 quart of water
MEALS
WATER
5
SUPPLEMENTS
Electrolyte"
m
Energy Plus"
WATER
MEALS
WATER
MEALS
WATER
MEALS
WATER
*< 7
Before l--xGl
@I
MEALS
SUPPLEMENTS
Before V
Rec~ver'~
rn
Electrolyte'"
El
Restore'
Energy Plus"
fl
B
Recover'
Restore'
1 11 1
SUPPLEMENTS
mm
EIec#P
RefrN
Energy Plus'"
Restore'"
SUPPLEMENTS
SUPPLEMENTS
B e f o r e m
E4
B e f o r e m
Electrolyte'
Recover"
Energy Plus*'
Restore''
Ez
Electrolyte-"
Recover'"
Energy Plus'"
Restore"
WARM-UPS
WARM-UPS
WARM-UPS
I Jumo~nsJacks 45

1 60-90 sec. Rest
I~umr,nqJacks 45
l~unninqin Place 60 sec
160-90 sec. Rest
STRETCHES
STRETCHES
LEGS
I Jum~lnqJacks 45
/ Bend Overs
I Cross Overs
I Inner Thiah
1 Forward Lunge
I Side & Obliaue
1 Hurdler
1 Butterflv
/ ITB
I Thiah
1 Partner
/Arm Rotation
/ 60-90 sec. Rest

UPPER BODY
LEGS
1 Lunaes 50
/ Sauats 65
1 Fire Hvdrants 45 (Each Side)
1 Chest
1 Shoulders
1 60-90 sec. Rest
The Wall 3:30 rnin.

60-90 sec. Rest
CALVES
I Straiaht (Reaularl 140

1 Toe to Toe 140
1 Heel to Heel 140
(
l ~ a k e"Before" Supplements
60-90 sec. Rest
ABDOMINALS
I Hand to Toes 60
/ X Sit-ups 60
Crunches 60
Side Sit-Ups 60
Obliques 60
Flutter Kicks 60
Reverse Crunches 60
50
I ~ e c Rotations
k
I swimmer Exercise 50
/ Back Lifts 30
160-90 sec. Rest
1 60-90 sec. Rest

1 Bend Overs
I Cross Overs
1 shoulders
UPPER BODY
/ ~ e c Rotations
k
50
/Back Contractions 50
1 Back Lifts 30
160-90 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
BAR DlPS
/ ~eaular25
i ~eaular25
] 60-90 sec. Rest

PUSH-UPS
160-90 sec. Rest
LEGS
1 Lunaes 50
/
1
1
1
Sauats 65
Fire Hvdrants 45 (Each Side)
Mountain Climber 35
The Wall 3:30 min
60-90 sec. Rest
CALVES
I Toe to Toe 140

I Heel to Heel 140
I 60-90 sec. Rest
PUSH-UPS
I
1R ~ Q .
ABDOMINALS
14-16-1 8-20-22-24-26-28 1
I Diamond 4-6-8-10-1 2-14-1 6 1

I Dive Bombers4681012-1416 1
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

MEALS
EK
Recover'"
Electrolyte"'
WATER
MEALS
Energy Plus:'
Restore'"
Energy Plus'
EK
El
Restore'"
WATER
SUPPLEMENTS
I
Recover"
Obliques 60
Flutter Kicks 60
Reverse Crunches 60
Knee BendS6O
SUPPLEMENTS
ElectrolyteN
I Crunches 60
I Side Sit-ups 60
/
1 Chest Roll 60
/ Take "After" Suodements
SUPPLEMENTS
1 60-90 sec. Rest
1 Straiaht lReaularl 140
j 60-90 sec. Rest
BAR DlPS
1 Diamond 4-6-8-1 0-12-14-16 1

I Dive Bombers 4681012-1416 I
1 Hurdler
1 Butterflv
I ITB
/ Thiah
/ Behind the Neck 2-4-6-8-10-12 1
160-90 sec. Rest
/ ~ e q14-1
. 6-18-20-22-24-26-28 1
STRETCHES
1 Chest
160-90 sec. Rest
3 Sets of Cones
First Set - 50%
Second Set - 75%
Third Set - 100%
23 Sets
[Before)T
EI

160-90 sec. Rest
A r m Rotation
I Basic Sorints IOotional)

I
1
1
I Jump~nqJacks 45
1 partner
SPRINTS
WARM-UPS
1 Jum~lnqJacks 45
STRETCHES
I Walkina Lun~es40 vds. (5x1

1 Hiah Knees 40 vds. 15x1
/ Froa HODS40 vds. 15x1
/ Star Hops 25
$-------
/ ~eaular4-6-8-10-12-14-16-18 1
I Close G r i 2-4-6-8-1
~
0-12-14 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
WATER
SUPPLEMENTS
PULL-UPS
Knee Bends 60
Chest Roll 60
MEALS

WARM-UPS
mm
Electrolyte''
Recover"
Energy Plus"
Restore"
MEALS
WATER
SUPPLEMENTS
1
1
W E E K 10

WARM-UPS
I Jump~nqJacks 45

WARM-UPS
Jumpmg Jacks 45
60-90 sec. Rest
STRETCHES
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
Drink 16 02. of water
i Jumpinq Jacks 45
( Half Jumping Jacks 45

160-90 sec. Rest
1
I
1
Running in Place 60 sec

60-90 sec. Rest
1
1
1
STRETCHES
/ Chest
Walkina Lunqes 40 vds. (5x1
LEGS
UPPER BODY
ITB
Thiqh
Calf
60-90 sec. Rest
I Neck Rotations 50
/Back Contractions 5 0
/ Back Lifts 30
LEGS
SPRINTS
Intervals (O~tionall
F==
I I Laps = 4400 yds.

Mountain Climber 35
The Wall 3:30 min
60-90 sec. Rest
CALVES
WARM-UPS
/
/
/
Jumping Jacks 45
60-90 sec. Rest
Bend Overs
Cross Overs
lnner Thiqh
Forward Lunge
Side & Oblique
Hurdler
STRETCHES
STRETCHES
7
7
Shoulders
Tricep
I
I
+
Arm Rotation
BURNOUTSUPPER BODY
I
I
I
SET 1
Thiqh
Calf
60-90 sec. Rest
BURNOUTSLEGS
] 60-90 sec. Rest

PULL-UPS
Lunges 50
Running in Place 60 sec

60-90 sec. Rest
Chest
WARM-UPS
WARM-UPS
1 Tricep
I Partner
/ Arm Rotation
Take r'~kiore,,Supplements
I Jumping Jacks 45
160-90
sec. Rest
4
SET 2
Close Grip Pull-ups
Bar Dips
Diamond Push-UDS
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
1
/
SET 1
The Wall
Hand to Toe
SET 2
160-90 sec. Rest
BAR DIPS
Toe to Toe 140

Heel to Heel 140
60-90 sec. Rest
I Reaular 25
160-90 sec. Rest
ABDOMINALS
PUSH-UPS
I Reg. 14-16-18-20-22-24-26-28 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
MEALS
1
1
Take "Before" ~ u i l e m e n t s
1 Shoulders
'
I
/
I Diamond 4-6-8-10-12-14-16 1
1 Dive Bombers 468lO-12-l~M61

/Take "After" Supplements
I
I
WATER
MEALS
SUPPLEMENTS
r-mz-lT
l--EG-lm
Electrolyte"
Recoverw
B
Electrolyte'"
Energy Plus"
RestoreN
Energy Plus'
ABDOMINALS
Clockwork 60-55 50
Hanaina Knee Up 60
Hanqina Side ~ i t - u D 3 0
Hand to Toe iShort)60
Crunches [Short) GO
Oblioues (Short) 60
Atomic 50
Take "After" ~ u s m e n t s
WATER
SUPPLEMENTS
I
Dl
I
1
I
I
1
1
1
1
El
RecoverN
m
Restorew
I
I
I
SET 4
Behind the Neck Pull-UDS
Bar Dips
Reqular Push-ups
SET 5
1 11 1
mm
Eleczyte."
Re&-
Energy Plus"
Restore"
I
I
/
/
/
Diamond Push-ups
Take "After" Sup~lements
MEALS
SUPPLEMENTS
SET 3
Mountain Climbers
Atomics
Knee Bends
SET 4
WATER
SUPPLEMENTS
m l - z K l
IZ
H
Recoverv
Electrolyte"
El
El
Restore'
Energy Plus"
Fire Hvdrants (Each Side)
SET 5
I
I
I
1
I
Calf Raises
Sprints
Knee Roll Ups
Take "After" S u ~ ~ l e m e n t s
MEALS
WATER
SUPPLEMENTS
IBeforel I
IZ
1
H
Electrolyte'
Recover"
Energy Plus'
Restorem
W E E K 11
-"f"o"o"L"
I
pq7
I Take "Before" Supplemenrs
WARM-UPS
F Z
WARM-UPS
WARM-UPS
WARM-UPS
WARM-UPS
60-90 sec. Rest
160-90 sec. Rest
STRETCHES
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
STRETCHES
*
1
UPPER BODY
1 Neck Rotations 50
/
1
LEGS
Bend Overs
Side & Oblique

Arm Rotation
Butterfly
160-90 sec. Rest
UPPER BODY
3 Sets of Cones
First Set - 50%
Thigh
Neck Rotations 50
Third Set - 100%
60-90 sec. Rest
STRETCHES
I Chest
SPRINTS
Butterfly
Thigh
- -
Hurdler
ITR
1 60-90
.. ..sec.
.. Rest
....
STRETCHES
LEGS
/ Chest
I Shoulders
1 Tricep
1 60-90 sec. Rest
60-90 sec. Rest
Swimmer Exercise 50
LEGS
1 60-90 sec. Rest
/ 60-90 sec. Rest

PULL-UPS
60-90 sec. Rest
PULL-UPS

Mountain Climber 35
The Wall 3:30 min.
Reverse 2-4-6-8-10-12-14 1
Reverse 2-4-6-8-1 0-12-14 1
/ Behind the Neck 2-4-68-10-12 1
Behind the Neck 2-4-6-8-1 0-12
60-90 sec. Rest
CALVES

/ Toe to Toe 140
I Heel to Heel 140

1
60-90 sec. Rest
ABDOMINALS
BAR DlPS
BAR DlPS
I Regular 25
/ 60-90 sec. Rest
I Regular 25
] 60-90
PUSH-UPS
Dive Bombers 46810-1 2-14-16
I Hanging Side Sit-up 30

Take "After" Suppiements
Atomic 50
Drmk 16 oz of water
WATER
MEALS
SUPPLEMENTS
piGl
El
Electrolyte"
Energy Plus'
r m q
H
Recover'
El
RestoreN
SUPPLEMENTS
m
Electrolyte"
El
Energy PlusY
5 c 7
SUPPLEMENTS
El
Electrolyte"
@I
Restore"
Energy Plus"
X Sit-ups 60
Crunches 60
Side Sit-ups 60
Obliques 60
Flutter Kicks 60
Reverse Crunches 60
Knee Bends 60
Chest Roll 60
Befarej-xF
0
Recoverw
ABDOMINALS
WATER
SUPPLEMENTS
mm
60-90 sec. Rest

Hand to Toes 60
Dive Bombers 46810-12-14-16
Lr:il
sec. Rest
PUSH-UPS
Clockwork 60-55-50
Side Sit-ups 60
Obliques 60
Flutter Kicks 60
Reverse Crunches 60
Knee Bends 60
Chest Roll 60
CALVES
1 60-90 sec. Rest
sec. Rest
ABDOMINALS
Hand to Toes 60
X Sit-ups 60
Crunches 60
MEALS
1 60-90
El
El
Restore'"
Recoverw
SUPPLEMENTS
W E E K 12
MONDAY I
I I
,, Drmk 16 oz. of water
i Drink 16 oz. of water
WARM-UPS
1I Drink 16 oz. of water
WARM-UPS
Jump~ngJacks 45
I Runnmg In Place 60 sec.
I
60-90 sec. Rest
WARM-UPS
1 Jumping Jacks 45
Runn~naIn tJlace 60 sec.
STRETCHES
60-90 sec. Rest
'
STRETCHES
7
i Chest
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Shoulders
Tricep
Hurdler
Arm Rotation
Butterfly
ITB
Thigh
Calf
60-90 sec. Rest
- -
I=
UPPER BODY
Neck Rotations 50
Swimmer Exercise 50
LEGS
Lunges 50
Squats 65
Mountain Climber 35
The Wall 3:30 min.
STRETCHES
Bend Overs
Cross Overs
lnner Thigh
Forward Lunge
Side & Oblique
Hurdler
160-90 sec. Rest
Butterfly
ITB
Thiah
I Neck Rotations 50
PULL-UPS
PULL-UPS
1 Reaular
4-6-810-12-14-1618 1
"
Reverse 2-4-6-8-1 0-12-14 1
CALVES
Reverse 2-4-6-8-1 0-12-14 1
BAR DlPS
BAR DlPS
1 Regular 25
16&90
sec. Rest
r
160-90
sec. Rest
1
i 60-90 sec. Rest
/ Rea. 14-16-1820-22-24-26-28
WATER
MEALS
I
Restorem
I-mGilm
WATER
rn
Electrolyte"
Recover"
Energy Plusw
El
Restore"
1 1 1 1
MEALS
EIec#tev
Energy Plus"
R e E V
RestoreT"
WATER
MEALS
WATER
SUPPLEMENTS
l-"xKlm
Crunches 60
Side Sit-ups 60
Obliques 60
Flutter Kicks 60
Reverse Crunches 60
Knee Bends 60
Chest Roll 60

Obliaues lShort160
5 5 7 8
SUPPLEMENTS
Crunches (Short) 60
. .
ABDOMINALS
I Hand to Toes 60
X Sit-ups 60
Take "After" Suo~lements

..
MEALS
Energy Plus"
I Rea.- 14-16-18-20-22-24-26-28 1
ABDOMINALS
Before V
PUSH-UPS
Dive Bombers 46810-12-14-16
SUPPLEMENTS,
The Wall 3:30 min.

60-90 sec. Rest
I Reaular
- 25
PUSH-UPS
Crunches 60
Side Sit-Uos 60
Obliaues 60
Flutter Kicks 60
Reverse Crunches 60
Knee Bends 60
Chest Roll 60
/ 60-90 sec. Rest
Hand to Toes 60
X Sit-Uos 60
/
1
Behind the Neck 2-4-6-8-10-12 1
Behind the Neck 24-88-10-72 1
ABDOMINALS
60-90 sec. Rest
iI 60-90
sec. Rest
60-90 sec. Rest
I Reuular 4-6-8-10-12-1 4-1818
7
1
Swimmer Exercise 50
Back Lifts 30
60-90 sec. Rest

Straiaht
"
.IReoula
"
,r) 140
Toe to Toe 140
Heel to Heel 140
60-90 sec. Rest
STRETCHES
i Chest
SPRINTS
12 Laps = 4800 yds.
- -
Jumping Jacks 45
Running in Place 60 see.

60-90 sec. Rest

I

I
WARM-UPS
WARM-UPS
I Jum~in
, .,aJacks 45
Jumping Jacks 45
SUPPLEMENTS
SUPPLEMENTS
~pi7iiq
l - E G l m
KZ
rn
PI
Electrolyte'
rn
d e r g y Plus'
J
Recoveru
Electrolyte'
Recover"
H
Restore"
Energy Plus'
Restorem
El
"DOIl'T STOP! This is only the beginning.

, now that you have met your first set of
goals, it is time to create new ones."
I'iY RFTER BODY!

1. CONGRATULATIONS!
It wasn't easy, but you did it! You stuck to your guns,
even when you didn't always want to, but it has truly
paid off. . . .
However, DON'T STOP! This is only the beginning.
Now that you have met your first set of goals, it is
time to create new ones. You need to push yoursey
again to the next level. You can always do bettel:
Maybe you have been on the Beginning Level of this
program. That's fantastic! But now it is time to go
through the program again, at the Intermediate Level
or Advanced Level. Once you have finished these
milestones, are you done?
Of course not! When you first started this program,
you made the decision that you were going to make
a paradigm shift or lifestyle change, and you did. So
now is not the time to quit. Even if you are already at

the Advanced Level, you still need to maintain your
current body. You have worked too hard to go backward!
By now you will have already started to see other
aspects of your life begin to change. You look better,
feel younger, and have more confidence. Make the commitment today to never stop. Keep pushing yourse2f to the
next level. Also, push those whom you care about as
well. After all, if they don't feel and look like you do,
they will not want to go with you on your next cruise!
2 . WHERE ARE YOU NOW?
As a closing to this session, retake the fitness test

again to see how much you have improved. As you
do this, w e your new numbers as the benchmark for
your next level of progression. We wish you good luck
as you take it to the next level!
MY A F T E R BODY!
EXERCISES (Regular)
Old Push-ups
New Push-ups
Difference
Old Crunches
New Crunches
Difference
-
Old Lunges
New Lunges
Difference
Old Bar Dips
New Bar Dips
Flutter Kicks
Flutter Kicks
Difference
--
Calf Raises
Calf Raises
Difference
Total Max Reps
Beginning Level
-L
Intermediate Level
Advanced level
1 2 W E E K S T O BETTER T H A N EVER
20 Pre-Packets a.nd 20 Post-Packets
in a Fitness Pak haue been created

to fully support this workout.
roper supplementation of key nutrients is

critical for one's body to function at peak
performance while exercising. When you perspire, you lose more than water to cool your
overheated body. You also lose important electrolytes (essential minerals) that help control
fluid levels in the body, maintain normal pH levels, and ensure the correct electric potential
between nerve cells, which enables the proper
transmission of nerve signals.
Minerals are a key to a person's overall good health

because 95 percent of the body's daily functions
require them. Our bodies cannot produce minerals, so they must be ingested through the foods
and liquids we consume. Unfortunately, eating the
right foods is no longer good enough because the
mineral content of our foods is on the decline. If
you compare the 1963 and 1997 United States
Department of Agriculture Nutrition Tables, most
of the trace and essential minerals in our fruits,
vegetables, and meats have decreased considerably. The loss varies from 20 to 85 percent on any
given mineral, and wisdom tells you that supplementation is necessary to avoid deficiency, especially if you work out.
I never realized how important minerals were

until I started using a phenomenal electrolyte
product from IONYX International, Inc., which
uses a unique Lormula that replaces the electrolytes lost during intense workouts. I take their
electrolyte supplement every day before I exercise, and I've had amazing results. I found that 1
have more energy during the workout and am
able to perform longer without the muscle fatigue
that normally kicks in. That enables me to press
the latigue threshold and perform at a higher
level. I also discovered that my muscle recovery
was much quicker, since I was replenishing the
minerals my body sweats out.
When I compared the IONYX products to others
on the market, they have no equal. The minerals
from IONYX are the most bio-available because
they are the smallest in size. They have natural
assimilative properties, so they do not need to be
put into a solution or have other ingredients
attached to them to be absorbed into your body.
They have pH balancing characteristics that are
more concentrated than other supplements.
I am not the only one who has seen amazing
results using the IONYX supplements. George
IONYX CUTTING-EDGE MINERAL SUPPLEMENTATION
Curtis, the head athletic trainer for the athletic

programs at Brigham Young University, put his
athletes on the IONYX supplements. After they
became the only university that had all five fall
sports programs ranked in the national top 20,
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. It has been a
real difficult task. We have tried all kinds of combinations, 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. We will be exclusively buying the
IONYX Electrolyte supplements over other previous products."
Another individual who has had great results using
IONYX supplements with his athletes is David
Houle, head coach for Mountain View High School
and national high school Coach of the Year 2000
and 2002, who has won 57 state championships
throughout his career coaching basketball and
track and field. When he gave the IONYX products
to his kids, 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, and they have found it to be very beneficial. It is a natural product that helps kids with
their stamina. I have witnessed some of my athletes break personal, state, and national records
using IONYX products. Clearly, I am excited
about this product line and what it can do to help
the quality of our everyday lives."
If you do not replenish your electrolytes while
exercising, your body may suffer fatigue, low
stamina, muscle cramping, lack of recovery, and
even invite disaster! The electrolyte supplement
from IONYX is ideal for anyone who experiences
high fluid and electrolyte loss, and I recommend
it completely,
For more information about these
electrolyte supplements or to find
out how to purchase IONYX products, please refer to my Web site at
www.masterlevelfitness.com.
ELECTROLYTET" Mineral Replacement Complex:

When individuals perspire, they lose more than water to cool
their overheated body. They also lose precious electrolytes
(essential minerals). Our unique formula replaces not only
the common electrolytes needed for peak performance, but
the ionic minerals that are commonly overlooked when
electrolyte replacement is considered. If individuals do not
replenish their electrolytes, their body may suffer fatigue, low
stamina, muscle cramping, lack of recovery, and even invite
disaster! This complex is ideal for those individuals who
need to enhance [heir sports performance, or when they
experience high fluid and electrolyte loss. (Take 3 capsules
before each workout.)
ENERGY PLUST"Adaptive Energy Formula: This complex

increases one's energy level during stressful and intense
workouts. Siberian and Korean Ginseng help one's body to
withstand adverse physical and mental conditions during
cases of weakness, exhaustion, and tiredness, while improving
mental alertness. Guarana provides extra stamina and
endurance, increases strength, reduces fatigue, and helps
dispose the body of lactic acid, which builds up in the muscles
and causes muscle fatigue. Vitamin B complex is essential
for maintaining energy levels and ensuring long-lasting
performance. (Take 1 capsule before each workout.)
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, it is
critical to not overlook the importance of lortifylng one's
body with the nutrients needed for optimum joint wellness.
Common "wear and tear" can be minimized with proper supplementation. Glucosamine, in combination with other supportive ingredients in this formula, nourish one's body so it
can repair itself and return its joints to proper health. While
many drugs are used to light against joint discomfort, they
regrettably only target the symptoms and do very little to
address the actual problem. Glucosamine, on the other hand,
is a natural aminomonosaccaride found in high concentrated
amounts in healthy joints, connective tissues, and cartilage.
As a result, this formula is the better long-term choice for
healthy joints. (Take 3 capsules after each workout.)
RESTORET" With MSM Q Chondroitin: This unique

formula is a synergistic blend of MSM, Chondroitin, and
other beneficial herbs, which provide the building blocks
for the body to repair its joints. MSM assists the body in
healing and repairing many of its tissues, especially those
at risk of repeated damage. Chondroitin is a major constituent found in cartilage that helps form holes within
the matrix of one's joints, which the body fills with water,
creating a spongy shock absorber for the joints. (Take 2
capsules after each workout.)
IONYX has created what I believe is the most cutting-edge electrolyte

drink on the market today. Besides providing the hydration so
critical for cooling down your body during a workout, IONYX
ICET"Electrolyte Drink replenishes the essential electrolytes and
minerals lost through perspiring and helps maintain your stamina,
endurance, and overall performance. 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, an array of B-vitamins for
energy, and the magnesium that helps curtail cramping and plays a
critical role in ATP (energy) production in your body. IONYX ICET"
Electrolyte Drink tastes fantastic, 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, replace your
electrolytes and trace minerals, and fortify your vitamin intake, I
recommend IONYX ICET"Electrolyte Drink. (Each box makes 20
twenty-ounce drinks. Take before, during, and after your workout.)
AT BRONZE BOW PUBLISHING WE ARE COMMITTED to helping you achieve

I
your ultimate potential in functional athletic strength, fitness, natural

muscular development, and all-around superb health and youthfulness.
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Now, as always, the difference between greatand training seminars will bring you he very
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latest in scientifically validated information
that knowledge is power. But that statement is a hall
that has been carefully extracted and compiled [rom I truth. Knowledge
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knowledge becomes wisdom, and in wisdom there
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Our goal is to empower you! To arm you with truly is power The power to help you choose wisely
So join us as we bring you the finest in healththe best possible knowledge in all facets ol strength I
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Mark De Lisle's exercise system puts it all together. Fantastic health,

superior stamina, off-the-charts strength, unlimited energy, and the most
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Here Mark reveals the exact training strategies and technologies used to
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nothing is left to the imagination. Whether your desire is to'sculpt a
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BY JOHN E. PETERSON
IF TARZAN WERE ALIVE TODAY, THIS IS THE WORKOUT HE'D FOLLOW.

This is the ultimate, complete guide to total body transformation from a
50-year-old businessman,physical fitness expert who has a physique that
makes eighteen-year-olds jealous. Guaranteed to turn lambs into lions! Do
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WEB SITES
2600 East 26th Street

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www.bronzebowpublishing.com
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ROW PUR
612.724.8200
Toll Free 866.724.8200
FAX 612.724.8995
Mark D e Lisle's Daily Workout Guide t o His

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ordinary men into the world's moat elite fight force, The US. Navy SEALS.

12 Weeks Better Than Ever

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12 Weeks Better Than Ever

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Than Ever

with Mark De Lisle's

12 Weeks to Better Than Ever

1 2 WEEKS T O BETTER T H A N EVER

"Special thanks to Lor Pace and Lance Ulnbbels

2 . YOU ARE WHAT YOU E A T .........................6

. MY BEFORE BODY ..............................8

BRONZE BOW P U B L I S H I N G ............................... 59

1 2 WEEKS T O BETTER T H A N EVER

. "Change is neuer easy. . . .

However, for those of us who

ealth, fitness, and quality of life are becoming

Unfortunately, there are no magic pills if you are

program, make sure you have clearance

' I s you execute this program,

FIRST THInGS FIRST

READ THE BOOK

In order to maximize the benefit of your

The best solution for combating failure and

BE PREPARED FOR CHANGE

Remember, this program is a total body workout.

1 2 WEEKS T O BETTER T H A N EVER

"Keep in mind, people

YOU R R E WHRT YOU ERT

Regrettably, most people do not eat healthy. When

EAT SMALL AND EARLY

In addition to eating properly (foods low in fat),

It is best to eat five small meals throughout the

S P O I L YOURSELF ONCE A WEEK

"Does eating right mean I have to suffer?" No, not

Imagine your stomach as a furnace that runs more

YOU ARE W H A T YOU EAT

Equally as important to eating right is hydration.

Eating right isn't enough anymore. Sadly, even some

For more information about these electrolyte supplements or

1 2 WEEKS TO BETTER T H A N EVER

V-L "After all, isn't it going

1 . MEASURE YOUR BODY

As is the case in most of life's many experiences,

Have your partner take your "before body" pictures,

Although it may be a little uncomfortable, we

TAKE P I C T U R E S OF YOUR BODY

Keep in mind that at the end of the program, you

Remember, your loved ones want you to be

During your beginning stages, you may want to

A little bit of embarrassment is a good thing. I f anything,

1 2 WEEKS T O BETTER T H A N EVER

"Do not sacrifice form for repetitions.

In order to optimize this program, you must prepare by

As you perform each exercise, you will create

Do not become discouraged iJ you do not have the

As you take your evaluation test, you may find that

Beginning Level j Intermediate Level / Advanced Level

Total Max Reps

Behind the Neck

2-4-6-8- LO-8- 1 4-6-8- 1 0- 1 2- 8- 10- 12- 14- 126-4-2

1 2 WEEKS T O BETTER T H A N EVER

"Goals keep you focused

What kind of body do you want to have in 90 days?

In order to obtain your sculpted body, you must set

As you break down your goals into smaller pieces,

Although in many cases your "new body" is reward

MONTHLY GOALS ( D i v i d e 9 0 day g o a l s by 3 )