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Toaz - Info Ax1 Gym Workouts Month 1 Inksaver Final PDF PR
Toaz - Info Ax1 Gym Workouts Month 1 Inksaver Final PDF PR
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2. When choosing how much weight to use, be sure to use an amount of weight
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that allows you to complete the prescribed number of reps in good form. You
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should find the last repetition of the set to require nearly maximum effort to
complete.
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3. If the last repetition is too easy and you find that you can complete at least 2
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or 3 more, increase the load on all subsequent sets.
4. If you are unable to complete the prescribed number of reps on a set, lighten
the load accordingly on all subsequent sets to prevent this from happening
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again.
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6. Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3
seconds eccentric.
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7. Perform all sets of each exercise before proceeding to the next exercise in
the workout. This will set the stage for success and build your foundation
strength for later in the program.
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8. Perform all conditioning drills with the best footwork, and highest effort you
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can for best results. **ALSO – If you don’t have access to equipment called
for during a Tuesday or Thursday conditioning workout you can either repeat
one of the earlier workouts or use my Ironman, 4 Minutes of Hell (3 rounds),
Invictus, 300, X-pendables, Hurricane Headrush or other burst conditioning
workout from YouTube in its place.
Las Vegas, Nv
https://www.coursehero.com/file/42681567/AX1-Gym-Workouts-Month-1-INKSAVER-FINALpdf/
vassassino54 @ yahoo.com
Vincent Cortorillo
1
WEEK 1 WORKOUT
Alternate DB Press (Neutral Grip) 3 10RM (F) Alternate reps R and L, use weight to fail in 10 reps
Alternating Rotational DB Shoulder Press 3 12RM (F) Alternate 6 reps on each arm per set
DB Shoulder “L” Raises 3 12RM (F) 6 raises forward and 6 to the side each arm each set
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Triceps Pushdowns 3 12RM (F) Use heavy enough weight to fail on your 12th rep
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DB External Rotation 3/side 15 3 sets each on right and left arm
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DAY 2 “Ath leaN Burst training ” Conditioning Workout.
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Q U I C K F E E T A N D R I PPE D Q U I C K !—PE R FO R M A L L R E P S W I T H M I N I M A L TO N O R E S T !
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1 QFL Lateral Run 8 times up and down the ladder
2 QFL In In Out Out 8 times up and down the ladder
3 QFL Icky Shuffle 8 times up and down the ladder
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Barbell Squats 3–4 10–12RM (F) Use heavy enough weight to fail in 10–12 reps
Dumbbell Side Lunge 3 12RM (F) Alternate reps R and L, use weight to fail in 12 reps
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Stiff Legged Deadlifts 3 10–12RM (F) Use heavy enough weight to fail in 10–12 reps
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Barbell Hip Thrusts 4 10-12RM (F) Use heavy enough weight to fail in 10-12 reps
S P R - I N T E R V A L I N T E N S I T Y— N O T Y O U R T Y P I C A L B O R I N G C A R D I O !
5-Minute Warmup Jog / Burst Intervals (20 second all-out sprint + 40 second jog) x 10 / 5-Minute Cooldown Jog
Inverted Row 4 F Can do either with knees bent or straight for more challenge
Standing DB Row/Kickback 3 10–12RM (F) Keep your lower back slightly arched throughout
Reverse Lunge Curls 3 12RM (F) 6 reps stepping back with right and 6 on left each set
DB Hammer Curls 3 10–12RM (F) Slowly control the lowering of the dumbbells
V-Up Russian Twists 4 F Minimize rest between sets to 30 secs, use dumbbell if no medball
Las Vegas, Nv
https://www.coursehero.com/file/42681567/AX1-Gym-Workouts-Month-1-INKSAVER-FINALpdf/
vassassino54 @ yahoo.com
Vincent Cortorillo
2
WEEK 2 WORKOUT
Burpee Pushup Pyramid 3 8,6,4,2 Work your way down from 8 to 6 to 4 to 2 reps
Incline Bench Press 4 12RM (F) Use heavy enough weight to fail on your 12th rep
Side Laterals 3 10–12RM (F) Keep slight bend in your elbows throughout
Dumbbell Kickbacks 3 10–12RM (F) Use heavy enough weight to fail in 10-12 reps
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Tricep Push Aways 3 10-12RM (F) Use heavy enough weight to fail in 10-12 reps
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DAY 9 “Ath leaN Burst training ” Conditioning Workout.
CRUNCHES AND PUNCHES CIRCUIT - PERFORM 2 TIMES
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V-Up Russian Twist (to failure) 4 3 minutes of continuous Shadow/Heavybag Boxing
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2 3 minutes of continuous Shadow/Heavybag Boxing 5 Heels to the Heavens (to failure)
DB Bulgarian Split Squats 3 10–12RM (F) Keep the majority of your weight on the front leg
Step Up Thrusts 3/side 10–12 Explosiveness is key, as well as getting full extension!
DB Swing 4 15 Explode through the hips and glutes, don’t lift with the back
Physioball Leg / Hamstring Curls 3 F For a greater challenge, move the ball closer to your heels
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DAY 12 Strength Training Workout III: Upper Body Pull / Core.
EXERCISE SETS REPS COMMENTS
Lat Pulldowns 4 10-12RM (F) Concentrate on pulling down with your elbows as opposed to
pulling with your fingers and forearms
DB Renegade Row 3/side 12RM (F) Use heavy enough weight to fail on your 12th rep
Spider Curls 4 10–12RM (F) Use heavy enough weight to fail in 10-12 reps
Low Cable Biceps Curls 3 10-12RM (F) Perform these reps rather quickly but through full
range of motion, select weight to fail in 10-12 reps
Starfish Crunches 3 F Perform 3 sets to failure resting < 30 seconds between sets
Las Vegas, Nv
https://www.coursehero.com/file/42681567/AX1-Gym-Workouts-Month-1-INKSAVER-FINALpdf/
vassassino54 @ yahoo.com
Vincent Cortorillo
3
WEEK 3 WORKOUT
Cable 3D Crossovers 4 10RM (F) 2 sets each side; use enough weight to fail in 10 reps
Plate Squeeze Stances 3 10–12RM (F) Use 5–10 lb plates for this exercise
Triceps Pushdowns 3 10RM (F) Use heavy enough weight to fail in 10 reps
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DB External Rotation 3/side 15 Focus on quality contraction and form always
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DAY 16 “Ath leaN Burst training ” Conditioning Workout.
T H E C O N E ZO N E WO R KO U T - K ill e r Agili t y/ C o n di t i o nin g C o m b o (Ke e p r e s t t im e to minimum)
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Cone Drill—5-10-5 right and left x 5 each side x 3 3 Cone Drill—4 Corners x 8
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2 Cone Drill—Star Drill x 8 4 Cone Drill—Agility Wheel x 8
3-Way Lunge Reach 3 7 Do 1 set of 7 for straight, side, and pivot lunges in a row without rest.
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Skier (Skater) Hops 3 45 sec Land softly into squat position and explode out!
Front Squat 3 10–12RM (F) Use heavy enough weight to fail in 10-12 reps
Barbell Hip Thrusts 3 10-12RM (F) Use heavy enough weight to fail in 10-12 reps
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Windshield Wipers 3 F No need to count reps here...do them until the burn beats you!
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DAY 19 Strength Training Workout III: Upper Body Pull / Core.
EXERCISE SETS REPS COMMENTS
Lat Pulldowns 3 10-12RM (F) Concentrate on pulling down with your elbows as opposed to pulling
with your fingers and forearms
Barbell Rows 3 10–12RM (F) Make sure to keep your lower back arched and supported
Rotational High Row 4 12RM (F) Do 2 sets each with the right and left arms using tubing here
Incline DB Curls 4 10–12RM (F) Be sure to get a full stretch on the biceps at the bottom of the rep
DB Hammer Curls Pronation 3 10RM (F) Make sure to control the eccentric lowering of the dumbbells
Las Vegas, Nv
https://www.coursehero.com/file/42681567/AX1-Gym-Workouts-Month-1-INKSAVER-FINALpdf/
vassassino54 @ yahoo.com
Vincent Cortorillo
4
WEEK 4 CHALLENGE
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takes you to complete 400 total repetitions of the selected exercises. The order in which you do
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them and the amount of reps that you do at any one time is totally up to you. Just complete all
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400 reps with good form as quickly as possible. Perform this on Monday and Friday and take
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your best time. Compare your time to the following to see where you rank on your pursuit of
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the ATHLEAN body!
SCORING
UNDER 8 MINUTES
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AthLEAN Xtreme
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Las Vegas, Nv
https://www.coursehero.com/file/42681567/AX1-Gym-Workouts-Month-1-INKSAVER-FINALpdf/
vassassino54 @ yahoo.com
Vincent Cortorillo
5
WEEK 4 WORKOUT
DAY 22 Strength Training Workout I: “Ath leaN 400 cha l leng e ”.
EXERCISE SETS REPS COMMENTS
Pushups ? 100 The manner in which you complete your 100 reps of each is totally up
Inverted Rows ? 100 to you! You can do 5 sets of 20 each, 10 sets of 10, whatever! You can
even jump around between exercises (15 pushups, 10 squats, back to
Bodyweight Squats ? 100
pushups, etc). Just get it done in good form and in your fastest time
Full Sit Ups ? 100
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possible!
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DAY 23 “Hard Core” Training: Core I.
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EXERCISE SETS REPS COMMENTS
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Heels to the Heavens
rs e 2 F Clear your whole tailbone off the mat
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Ball Passes 2 F Each pass should alternate between legs and arms
Jackknifes 2 15 15 reps with right leg high and 15 with the left leg high each set. No
rest in between. Slow your cadence for a greater challenge
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Physioball Reverse Hyperextension 2 10 Keep your feet together and squeeze glutes / lower back to lift
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AT H L E A N “ R O P E R I P P E R ” - J U M P I N T O Y O U R N E W AT H L E A N B O D Y - K e e p r e s t t i m e t o m i n i m u m
Plank March 3 30 Alternate 15 reps on each leg per set; slow down your cadence on
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Plank Opposite Knee to Elbow 2 F Alternate right elbow to left knee and left elbow to right knee each
set
Plank Same Side Elbow to Knee 2 F Alternate right elbow to right knee and left elbow to left knee
DAY 26 Strength Training Workout III: “Ath leaN 400 cha l leng e ” Retest.
EXERCISE SETS REPS COMMENTS
Pushups ? 100 The manner in which you complete your 100 reps of each is totally up
Inverted Rows ? 100 to you! You can do 5 sets of 20 each, 10 sets of 10, whatever! You can
even jump around between exercises (15 pushups, 10 squats, back to
Bodyweight Squats ? 100
pushups, etc). Just get it done in good form and in your fastest time
Full Sit Ups ? 100 possible!
Las Vegas, Nv
https://www.coursehero.com/file/42681567/AX1-Gym-Workouts-Month-1-INKSAVER-FINALpdf/
vassassino54 @ yahoo.com
Vincent Cortorillo
6
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