BLUE: Exercises Lo X-TENDED FAILURE WORKOUT [A xPwvo Pustupe 4 4 Leste | No rst bomen 4/8 oxercios 5 | 1B. step Through Pushups 2 ToFuinre | Rest 60 seconds between sets: 3 [2A thumbs Up Pusnups 9 4 [tetsne_| No restbotneen 4/8 eeresos 135 | 28, reverse elbow Pushups (Back wide) Torsiure | Rest 60 seconds between sats : 3A, Power Plank Ups 5 a ToFsiwe | No rest between A/B exercises: E | 0. cobra Push Ups 6 Torenry_| Rest dO soconde botwoon sets T Toroure | ‘Perform on each 19g without resting then go ag th: Saletan Het ouch Sauats ‘Perform on eno ing with g s No rest between A/B exercises 4B, Rolling Scissor Squats 8 rorsnee = os Rest 60 seconds between sets a eranry | NO Fest Between A/B exercises 3 po aoe - Rest 60 seconds between sets 5 Tare’ | -each arm without resting between anna = ee eet THURSDAY “ATHLEAN BURST” -(HEISMAN HITMAN) 4 FRIDAY (STRENGTH TRAINING 1) Wall Spiderman Pushups nest) 3 Torahwe REST (KERO REST PROTOCOL) a tt (cence Penk 140 {CtnangerPanishor 18 (pe Cine 60 fc ee ee [REST 1 MINUTE AND REPEAT (2ND-4TH DOWNS) REMEMBERING TO DO 2 MORE SHUFFLE BURPEES PER DOWN it you fall to make the number of burpees in a time period you get to rest 80 seconds and try again. ‘Accumulate a 4th failed burpeo and you're donet 5 "XERO SUM" PROGRESSION WORKOUT teasoisn os NO XERO REST PROTOCOL 2. Jamb Hammer Rows (aewoeohy '3.Single Lag Heel Touch Squat? | 9 (euseunion schon 4.Dlamand Gutter Pushupa (werea23 3 3 Tofehee 3 Terstee LOOK UKE AN ATHLETE won w 1 TRAIN LIKE AN ATHLETEey — Cos ‘> THE GRINDEF Before starting this workout, you will want to be adequately warmed up in terms of your core body temperature, but extremely fresh in terms of your muscle output. This can be achieved by performing 5-10 minutes of total body warmup activities Ike high knee running, jumping jacks, simulated jump rope, etc. Once you have broken a sweat..i's time to hit the deck and give your best pushup effort you've got. Begin this challenge by performing as many reps as you can of bodyweight pushups unti failure. Upon, reaching failure, take exactly 2 minutes rest and begin what we affectionately call...°THE GRINDER"! Your goal in the grinder is to Perform one and a haf times the number of max pushups you just completed...without ever coming up for a rest! In other words... ‘once you start your first pushup you must continue to grind away (trying never to let your knees touch the ground again) until all reps are complete! You can “rest” by staying either in a pushup plank position or by getting in a downward dog position, just don't let those knees make contact with the ground again! Should you have to touch your knees to the ground at any point to formally rest...you are allowed exactly 10 seconds to do so...at which point you must reassume the pushu position and start oranking away again! HERE IS THE CHALLENGE _ 26, BODYWEIGHT PUSHUPS) (PERFORM TO FAILURE) REST 2 MINUTES es BODYWEIGHT PUSHUPS)(1.5 TIMES THE INITIAL NUMBER WITHOUT REST) SCORING — 2@termine your score by the number of times that you need to touch your BEEN knees to the ground to get through this 1.5 times max set of pushups! Beat The Boss No Touches! No Quit in the Boss! BC No Touches! Grind Time Player ra 1 Touch True Grit 2 Touches Grind Over Matter 3-4 Touches Ground XERO ‘5 or more Touches Ground Beef LOOK UKE AN ATHLETE rwrearn 2 TRAIN LIKE AN ATHLETE120. Doorway Bicep Curis 28 ‘efitne | Norest between A/B exercises ‘ roraire | Rest 60 seconds botwoen sets: Tere | Perform falas on one arm and ined, 3 ‘without ret, transition inte Doorway Bloepe Curte ‘on the same arm. Repeat onthe opposite arm, SA. Cobra Push Ups 6 “oraitre | Norestbetwoen A/S exerciaes {98 Hover Hold Push Upe 29 . Torso | Rast 60 seconds between sete “oFaiure | Performon each leq without resting then go into 3 lateral frog hops, No rest betwoon AJB exer Lateral Frog Hops 311 Tefaiare | Rost 60 seconds botwoen sols 6A, Power Pushawaye 9 5 [erties _| No rest between 4/8 xarctos 38, Rear Delt ron Croas_32. “erative | Rest 60 soconds between sets aie re 2A Wall Spiderman Pushups tenes oe ene 3 | Tors Bia URGOAL REPS! 22} 2. Jamb Hammer Rows (saciscers] 7} 8: Single Log Hoo! Touch Squats (Gui) 23) 4. Diamond Cutter Pushups(rieps) 245. Long Leg Plank Marches 3 | torte 25). Pika Pushupe choirs ater LOOK LIKE AN ATHLETE rerscan, TRAIN LIKE AN ATHLETE Az :LACTIC ACID TRi- THE LOWDOWN. In this workout you are to perform a static isometric holding exercise for 1 minute prior to an explosive dynamic exercise to failure with the goal being to see how many reps you can achieve on the second of that pairing. Just when the lactic acid is at it's peak (from the static hold of the first part of the combo) youll want to dig deep and knock out as many reps as you can. ..doing your best ‘to ignore the intense burn in your muscles already! Your final score is determined by counting up the total number of reps that you achieve in the second half of the 4 exercise pairings across all 3 rounds! Went even more of a challenge? Take the “frequent fier” challenge and take another trip or two for one intense workout, Don't worry...the ticket is on us! HERE IS THE GHALLENGE PERFORM 3 MANDATORY “TRIPS” OF THE FOLLOWING: COMBO 1:3{DELT DOOR JAMMERS)INTO(PIKE PUSHUPS) COMBO 240WA SIT) INTO! GUT SQUAT JUMFS) 41) COMBO 323 COMBO 443) BACK WIDOW HOLDS INTO! (THUMISS UP PUSHUPS) HOLO FIRST EXERCISE FOR 1 MINUTE AND THEN COUNT HOW MANY REPS YOU GET ON SECOND EXERCISE TO FAILURE REPEAT 2 MORE TIMES FOR A TOTAL OF 3 “LACTIC ACID TRIPS!” 42 3 Determine your “Trip Total” by counting up all of your rep totals from the second exercise in each of the 4 combos across the 3 “trips!” Cees need 19 Whipped the Trip! Xtreme 110 or Greater Righteous! 91-109 Outta Sight! 71-90 Goovy! 60-70 Cool! Less than 60 Bummer! LOOK UKE AN ATHLETE rwrearn 4 TRAIN LIKE AN ATHLETEack Puatups 38) Terahee J] 10. t-stana pushups 44 3 ‘ormue | No est between A/B/C exercises | 1c. Rocking Horse Pushupe 45 Tormre _ | Rest 0 anconds between sets ¢¢| 24. Reverse Elnow Pushupe ack Widows eras Behar bat vr Gone 32 3 [Camm] Norestboneen A/C nace Rest 60 seconds between ets 3) 2c. tam Hammer Rows 22 mes _ Tle Hover Pie Pusiuns 46) Terouee = 3 [Tresmug 7] NoreatbetweenA//€exerctes : Rest 60 seconds between ets Plank Walk Upe 48 Terane Levitation Squats 49 marae ‘ontech ea _| Perform each eg without resting then go into 48, Wall site 40, 3 | Torus | wallsits. No est Between A/B/C exercises. uses '40..3-Way Lunges 5D Tcraiay | Rest 60 seconds between sets gee ree reetune 25 a =) 58. stingers 51 a [_tormue |NOFOstDetwoon A/C oxocies ; Fost 60 seconds botwoon sote sc. Det Door Jammers 39, td 3 9, i errr rr ren SSeenem BURST Cee eoe es Toonwen 223 Aree ae Ay CORNER 4 [Alligator Wal : «Targa 3 [rane A 2. sioletegLandminesemneunos® || 2, | wranne a Powe Plank Ups cen 5 3 [were 5. Single Leg Hip Bucks tamsunsentes0) 5, | Torna (6. Handstand Pushups (shoulders) 6 3 | rersitire LOOK UKE AN ATHLETE rwrearn 5 TRAIN LIKE AN ATHLETETHE MAN OF 2 STEEL Each round ofthe "Man of Stee!" consists ofS alternating strength and conditioning exercises. There is no rest allowed betwoon exercises. You are permitted to FAIL once and only once in each of these exercise categories. Once you have however, your challenge is over and the round you are currently in atthe time ofthe second failure will datermine your score, For instance, you may complete 3 complete rounds of al exere’ses without ever failing on any. It however, in found 4, you fall to complete 10 thumbs up pushups (strength exercise).you would be half way to being counted out! fin round 5 you can simply nat perform the full duration af 30 seconds on the mountain climbers (conditioning exercise) for ‘example, then you would have falled ONE ofthe strength exercises and ONE ofthe conditioning exereises..nd will be done. What's cool about this type of challenge is that it wil surely reveal your weaknesses, or KRYPTONITE if you will Are you a one tick pony? Think that you'l just muscle through this and suck wind (or just plain suck!) on the conditioning exercises (or vice versa)? Nol so fast my fiend. Accumulate 3 failures, in any one category and you are also DONE! Note the roung your thir falure comes and determine your score. NOTE: Want a “Supreme” ‘Superman of Steal goal to shoot or? Try completing the challenge using the same scoring system...xcept, this time. you're nat allowed to {ail on ANY of the exercieos! HERE IS THE CHALLENGE 624 {MOUNTAIN MULES} 10 REPS 486,{PLANK WALK UPS} 30 SECS 112. 30 SECS 657 10 REPS 63. 3{1-LEG DIVE BOMBER PUSH UPS}- 5 EACH LEGeeB.{SIDE KICK THROUGHS)- 30 SECS 64,4.(ALTERNATING 3 POINT BURPEE}- 30 SECS 499 10 REPS EACH LEG 3 5.(THUMBS UP PUSH UPS)- 10 REPS 4010.(WALL SITS}- 30 SECS REST 30 SECONDS AND REPEAT ‘he ound yu ar inate tna tho secon eatpory fare wl dtomine your sor, cunulat 3 (SCORING fsrsin ay one cotogory a yo ean DOME COL ry Round 9 Man of Titanium? Br Complete 10+ Rounds Man of Steel! Fail in Rounds 8 OR 9 ‘Superhuman Fail in Rounds 6 OR7 “You da bomb!” Fail in Rounds 4 OR 5 “Sub-par” Man Fail in Rounds 1 T0 3 Paper Tiger LOOK UKE AN ATHLETE rwrearn 6 TRAIN LIKE AN ATHLETE‘1A. Divebomber Pushups 6 7 orate 1B. Inchworm Piyos 68) 3 | wraiwe No rest between A/B/C exerclees Reet 60 seconds between sats ones 16. Aligator Watke 53) Torsone 2A. Door Way Rows 69 rate No reet between A/B/C exorcines 28. Sing Kne Puna 3 [Peratwe “8 70 Rest 60 seconds 20. Superman Lifts 71 orale '9A. Power Plank Ups 5) TFature [38. Diamond Guttor Push Ups 23 a | eratwe No rest between A/B/C exercioee Rest 60 seconds between sets 20. Pounding Triceps Trunk Ltte 72, Faure 40, Tuck Jumps 73 eras No rest betwoon A/B/C exercoes 48. Creeping Lunges 74 3 | eretne_| Mesees etronn AIC meri 4c. Bodyweight Squats 75) erature [5A Mountain Mules 62 ToFature ees No rect betwoon A/B/C exercises Rest 60 seconds between sets 5. Power Pushaways 9 a |_wretue [5C. Bodyweight Side Lateral Raises 10) eee) See a ec ‘4 MINUTE: [Mountain Climbers} 00 na minute | Every wo equals one rep TRANSITION REST Fy se 100 in minute Every two equa one ap. TRANSITION REST 80) MINUTE 3:(Crossfire Right) - 100 ina minute TRANSITION REST - MINUTE 4{Crossfire Left) {Crossfire Lent) - 100 in a minute TRANSITION REST (MINUTE 6: = 100 ina minute Every two equals one rep - TRANSITION REST o (MINUTE 6:(Sprawiing Burpees} 20 na minute lee 2 | roratee a [pris 3. | torace 3 [Terai 3 | rorauee LOOK UKE AN ATHLETE rwrearn 7 TRAIN LIKE AN ATHLETE6 KERO TOLERANCE THE LOWDOWN Your mission in the "Xero Tolerance” Challengp...,f you choose to obey it, is simply stated but not so easily executed. You must perform 300 total reps of the 5 exercises in the challenge (seen to the left) as quickly as you can, The number of minutes it takes you to complete it will determine the number of “Xero Tolerance" sets you must perform at the end of the workout! Finish your ‘olal reps quicker and face a lesser penalty. For instance, ifit takes you 7 minutes to complete the 300 reps in the first half of the challenge then you will have to navigate your way through 7 rounds of "Xero Tolerance” at the end. Require 10, 12, 15 or even more minutes to complete part one and you're going to need either know a great attorney or have one hell of an alibi The order in which you do the exercises of the challenge and the number of reps you do at one time are up to you. Just get it done, or pay the price at the end, COMPLETE THE FOLLOWING 200 REPS IN ANY ORDER AND ANY (HERE IS THE GHALLENGE | jiynises ar one rime aS QUICKLY As POSSIBLE 80/FINGERTIP PUSH UPS&2 XERO TOLERANCE SET 50|TRIPLE SKYFALLS®® 30 SECONDS OF GKIER HOPS) ®° 60|POWER PUSHAWAYS ° 5 BURPEES) 5, HEELS TO THE HEAVENS®4 ‘50\PLANK WALK UPS 48 cond mar of any mint. round dawn eterna the numberof xao france ccs you ned to parr SCORING determine your score by how long it takes you to complete the 300 reps. Cy 14 Min 44 Sec X-Ecuted This Challenge! Xtreme Less than 15 Min. Proven Innocent! Between 15 & 17 Min. Out For Good Behavior Between 17 & 20 Min. Community Service Between 20 & 22 Min. 5-10 Years Greater than 22 Min. Life Without Parole LOOK UKE AN ATHLETE rwrearn 8 TRAIN LIKE AN ATHLETE104] 3 49} 6 102) 103} BF iG0K UKE AN ATHLETE STRENGTH TRAINING I X-TENDED FAILURE WORKOUT iA Plyo Pushupe 1 oriwe (AC. Super Spiderman Pushups 8S sorsire 87 reratwe ‘No ret betwen A/BICID exereiees, Rost 60 seconds botwoon sels olREING, |(26- Doorway Biceps Curis 28 aoe || ToFaiwe [25.Back Widow Holds 43) Toreiure [No rest betwoon A/B/C/D exercises. Rest 60 seconds between sets taratwe [3G Retro Dip Walking 91 erate ‘eraiwe [30. Hover Hold 92 serene [No ret bolwoon A/B/G/D exercieve, Rest 60 seconds between sets Toratwe 4) oe oratwe 4D. Wail sits 40 Toreine ‘No rest botwoon A/B/C/D exercises. Rost 60 orate (6G, Rear Dalt iron Groos)32 Torviare ‘orate [5D Planohe Frog Holds 96 orate No est between A/B/G/D exercises. Rost 60 seconds botwoen sole “ATHLEAN BURST” —(THE ATOMIC CLOGK) |G ape 20Cs Prion = ape Up te sts (Sia adie eo x1 ‘Q7/[Clock Push Upjo 6 O\Cock Position — Burpee Up to standing’ Rolling Squats 12 OE Past Tape 0 O'cockPoeon — Burpe Up o sanding Sng Lng Lannie Squat ow #12 (97/Sick Push Unto 12 0°inck Postion ~ Burpos Up o standing 122 “ATHLEAN BURST” —(THEARR) 3 99) fia vono rue — AEST MINUTE Atguor | 2.@ear Came mito — FEST ¥ANUTE — ox, Wale Faure Stewie niece 6; 100; 4 (Gobra Posh UpsoFalure— REST MINUTE — cobra_|« (Catal Goila Wala minute — REST’ MINUTE — Sie ie Se 5 ant lstor ature — REST MNUTE iiourtan Wales oat STRENGTH TRAINING.) “=XERO SUM" PROGRESSION WORKOUT (iia A, Prowler Push Ups es 3 | toratwe 2. Thumbs Up Push Ups (stop 3 | rerawe 3. Levitation Squats ovsceoa 2 a [4 Cobra Push Ups ccere 3 | Forme '5. Jumping Sprinter Lunges Wanstine 3 | rorewe rl 3 [TeraoTHE PUNISHER THE LOWDOWN In this workout challenge, your task is to complete a certain number of goal reps fora given exercise, Every time you reac fallure on your way to your goal, you receive a “punishment” (don't worry..hey'l make you stranger so it's not albad), I you receive a punishment", you will ned! to perform the predetermined "punishment" set for that exercise and then immediately resume reps ofthe original exercise as you make your way to your goal. On the final exercise, instead of stopping to perform your punishment DURING the path to the goal reps for that exercise you wil simply add up the number of times you fail and perform 39 seconds of Wal Sits for each. For instance, if in performing the 25 total reps of "21" Crunches you need to stop 6 times, you would end your workout with a 2 minute and 30 second wal sit 6 x 30 seconds}! On this last exercise ‘and all others, whenever you must take a breck you will do so for 30 seconds. In a sense, your *punishment” is your salvation, as they are intentionally chasan to tax other muscle groups than those being taxed by your original exercise...20 you can think of them as a form of active rest f that makes it easier for you o accept them! ‘REST: 30 SECONDS EACH TIME YOU HIT FAILURE (AFTER COMPLETING HERE IS THE CHALLENGE | poyisinenr) on vour war To YouR Goat Your sors atrminud by the numba founds of punshnont ourecav to got ough he ENTIRE 4 (SCORING 5 rerio workout, The tower tines you punted the Mgher your any eT 3 “Punishments” Got Kicked by the Mule! pray 2 “Punishments” or Less ‘Skull Crusher aii 3-4 “Punishments” Mad Skulls acd 5-6 “Punishments” A Skull with Skills 7-9 “Punishments” Back to Skull 10 or More “Punishments” Numb Skull LOOK UKE AN ATHLETE rwrearn 10 TRAIN LIKE AN ATHLETEae X-TENDED FAILURE WORKOUT erate 3D. Floating X Planks 89) erasure No eet betwaon A/B/CID exerclaeo. Rect 60 seconde between oats ToFoiae [RESidaLying Bicone Cum | oxttmnkm 4g Torsiwe 20. Back widow Holds 43, Terawre No reat betwoon A/B/GID exercises. Rest 60 seconds between sats 5) Toreinve [36:Pounding Ticope Trunk Lay 2, | Toretwe 3 Toren [30H Hole ay oe between A/B/C exis, Rest 6 econds between ola ig rine [Ream | Ay 4 3 SENS, [eo tong ep Park arenes?) | tornee een No rest between A/B/CID exercees. Rest 60 seconds betwoen sats Toreiwe 6G. Jacked Rabbite Tre 2 Toratue |(60, Delt Door tammers. 39 oe No rast betwoon A/B/CID exercises. Rost 60 seconde botwoen cate /5h. Mountain Mules 62 soups 158. Pike Push Upe 25) [KERO REST PROTOCOL] DOWNWARD SPIRAL i NO XERO REST PROTOCOL if fem) i fannibal Pushupe Triple Skytal. a ele fel cat crc wa| |e “XERO SUM" PROGRESSION WORKOUT ieatLas Wook Tui 3 | Fane LOOK UKE AN ATHLETE rwrearn " TRAIN LIKE AN ATHLETEXERO DARK 21 IZ THE LOWDOWN Inthis challenge you will need to complete a designated number of reps of a certain exercise as a way of pre-fetiguing the muscle {Groups involved in performing it. As soon as you reach this number you then, without rest, have to switch to the “dark” or harder more explosive version of the same exercise and perform 13 reps! This is a timed challenge, meaning that you will have to see how ‘quickly you can reach "Kero dark” status on all 5 of the exercise pairings. Should you need to rest either during the intial exercises ‘or during the dark exercises... just note, that this rest time is counting against you and ultimately determining your score, That said, never sacrifice form for speed, Execute each rep with precision and purpose. fi's time to see what you're made of. Will you see the light of day or have your lights knocked out by the “XERO DARK 13"? It's go time! HERE IS THE GHALLENGE *0u" 9921's tocommurre we ewrmecuatsence as QUICKLY AS POSSIBLE WEITHOUT SACRIFICING FORA 65 409) 30 * DARK 13 SPIDERMAN PLYO PUSHUPS) 30(COBRA PUSHUPS'* DARK 13(POWER PLANK UPS)5 30 REVERSE ELBOW PUSHUPS (BACK WIDOWS) « DARK 13(THUMBS UP PUSHUPS, 30 SINGLE TEG REEL TOUCH SQUATS/+ DARK 13 (NINJA TUCK JUMPS}112 30 BURPEES| DARK 13(SKIER SINGLE LEG BURPEES117 s determined by how long it takes you to complete “ERO DARK 13” Should you need to es elther dur uring the dark exeroses...Just not, that this rest ime ls counting against you and ultimately deter Not Afraid of the Dark! rT Complete In 9:30 or Less The Dark Destroyer! a Between 9:31 & 11:00 The Dark Knight Between 11:00 & 13:00 “Dark” Vader Between 13:00 & 15:00 Dark Done Good Complete in Over 15 Mins. LOOK UKE AN ATHLETE rwrearn 2 TRAIN LIKE AN ATHLETE Your Darkest Hour