AT2 Bodyweight Conditioning Workoutssuperherosprints.com/.../10/AT2-Conditioning-Full... · The AT2 Bodyweight Conditioning workouts were designed to be intense and to accelerate

AT2 Bodyweight Conditioning Workouts

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Copyright 2013FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.




Train Hard But Train SAFE!

1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer.

2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas.

3. Always be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore.

4. If you find you need more rest in between exercises, take it. It's better to take more rest and keep great form.

5. Always warm up properly. Be sure you are fully warmed up before starting your workouts.

6. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program.

7. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep.

8. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.

9. Have a cool down period at the end of each workout that includes stretching and foam rolling.

10. And again... Always, always, ALWAYS remember to warm up before starting any of these workouts!




About the workouts...

The AT2 Bodyweight Conditioning workouts were designed to be intense and to accelerate fat loss through conditioning based workouts. There are three different kinds of workouts in this manual:

AT2 Conditioning Workouts – Sprint Based

These workouts combine THRESHOLD sprints and metabolic bodyweight circuits. These are the best kind of workouts when trying to get ripped fast.

These are VERY intense workouts so if you are a beginner or have not sprinted in a while, PLEASE start slow.

That said, these workouts are COMPETE style workouts which means you will be completing them as fast as possible, competing against yourself.

This means each time you do these workouts, you are trying to beat your previous time. For example, if a workout takes you 15-minutes to complete, your goal is to beat that 15-minutes the next time you do that same workout.

AT2 Conditioning Workouts – Hardcore Conditioning

Next up, we have out Hardcore Conditioning workouts. These are, well, hardcore. These will require you to run a bit further than normal and really push your conditioning.

You will be throwing in some bodyweight exercises with a few of these, however, your main goal is to focus on the running or conditioning portion.

These are incredible for really pushing yourself on the cardio end of things.

Once again, if you have not run or sprinted like this in a while, PLEASE start slow.

AT2 Conditioning Workouts – Bodyweight Based

Finally, we have our bodyweight conditioning workouts. These are 100% Bodyweight that will really test your limits and push your threshold.

With intense circuits and unique supersets, these are great for an off-day or when crunched for time or when you cannot make it to the gym.

I've also included some specific off-day workouts that you can do that will keep you moving closer to your goals.




How To Use These Workouts With The AT2 Main Workouts...

There are 30 full workouts below. That can be overwhelming.

However, like all the programs I put together, adding these into the AT2 Workouts system is simple.

Inside your main members area, you will see the 6-Week AT2 Workout program. You are required to workout 3-days per week over the next 6-weeks.

The best way to use these conditioning workouts is to add them in on off-days over the next 6-weeks. Choose a few and do them on Tuesday and Thursday of the program.

This will make your AT2 workout schedule look like this:

Monday: AT2 Main WorkoutTuesday: AT2 ConditioningWednesday: AT2 Main WorkoutThursday: AT2 ConditioningFriday: AT2 Main WorkoutSaturday: OFFSunday: OFF

With all 30 workouts, you have plenty of options to choose from, just be sure to pick ones that fit you fitness level.

Really push yourself over these next 6-weeks. Choosing the right workouts below is important. Read through the workouts and choose the ones that you think will challenge you then add them on Tuesday and Thursday on the main AT2 Workouts System.

Get after it!!!

Now, that we have covered that, let's get going...





Workout #1 - By 2's

You will start each round with a 50 yard sprint or 30 seconds of sprints in place. Then move to the circuit:

Start with 2 reps on each exercise. After each full round, add 2 reps to each exercise (round one: 2 reps, round two: 4 reps, round three: 6 reps, etc.). Complete as many rounds as possible in 18 minutes only resting when needed.

Start: 50 yard sprint or 30 seconds of sprints in place Circuit:-Goblet Squat: 2, 4, 6, 8, …-Pushups: 2, 4, 6, 8, …-Burpees: 2, 4, 6, 8, …-Sit Throughs: 2, 4, 6, 8, ...-Pull-Ups: 2, 4, 6, 8, ...

Workout Goal: Each time you perform this workout, your goal is to beat your previous round total. For example, if you complete 5 rounds the first time, your goal should be to beat that the next time.





Workout #2 - Bodyweight Sprint Pyramid

Complete everything you see below as fast as possible only resting when needed:

• 20 yard sprint◦ 20 pushups (advanced should do clapping pushups)◦ 20 squat jumps

• 30 yard sprint ◦ 18 pushups (advanced should do clapping pushups)◦ 18 squat jumps


• 50 yard sprint ◦ 14 pushups (advanced should do clapping pushups)◦ 14 squat jumps



• 80 yard sprint

Workout Goal: Each time you perform this workout, your goal is to beat your previous time. For example, if this takes you 15-minutes the first time you do this, your goal is to beat that the next time.





Workout #3 - This is (rowing) MADNESS!

You will need a rowing machine to complete this workout (perfect sprint workout for the winter). If you don't have a rowing machine, use a jump rope. For jump rope, do 60 seconds of double unders in place of the rowing machine.

Directions: Complete everything you see below as fast as possible. Rest only when needed. Remember, it is important to allow yourself to recover enough so that you are going full speed on the rowing machine and keeping perfect form on all exercises:

• Rowing Machine: 100 meters ◦ 10 burpees◦ 10 spiderman pushups◦ 10 broad jumps◦ 10 pull-ups

• Rowing Machine: 200 meters◦ 10 burpees◦ 10 spiderman pushups◦ 10 broad jumps◦ 10 pull-ups

• Rowing Machine: 300 meters◦ 10 burpees◦ 10 spiderman pushups◦ 10 broad jumps◦ 10 pull-ups

• If you dare, repeat 2 or 3 times!






Workout #4 - This is (jumprope) MADNESS!

You will need a jump rope to complete this workout. If you don't have a jump rope, do sprints in place.

Directions: Complete everything you see below as fast as possible. Rest only when needed. First complete the jump rope exercise, then complete the 4 rounds of the two exercises below. Remember, rest when needed. It is better to go hard on all exercises than to do them with bad form.

Jump rope or sprints in place: 30 secondsBodyweight Squats: 20 secondsSquat Holds: 10 secondsRepeat for 4 rounds then move to...

Jump rope or sprints in place: 45 secondsSquat Jumps: 20 secondsBodyweight Squats: 10 secondsRepeat for 4 rounds then move to...

Jump rope or sprints in place: 60 secondsWall sits: 60 seconds!Move back to the top and repeat 2 or 3 times if you dare!


Clarification. Round one would look like this:

Jump rope or sprints in place: 30 seconds-Bodyweight Squats: 20 seconds-Squat Holds: 10 seconds-Bodyweight Squats: 20 seconds-Squat Holds: 10 seconds-Bodyweight Squats: 20 seconds-Squat Holds: 10 seconds-Bodyweight Squats: 20 seconds-Squat Holds: 10 secondsThen move to...

Jump rope or sprints in place: 45 seconds…





Workout #5 - Are My Lungs or Chest Burning?

Move from one exercise to the next resting only when needed. Perform 3 full rounds.

Decline Pushups: 10 reps Jump rope or Sprints in Place or Jumping Jacks: 30 secondsClose Grip Pushups: 10 reps Jump rope or Sprints in Place or Jumping Jacks: 30 secondsPushups: 10 reps (clapping pushups for more advanced)Jump rope or Sprints in Place or Jumping Jacks: 30 secondsRest and repeat 3 full rounds!

Note: This is a great workout to throw in at the end of an upper body and/or chest day. It will deplete your muscles and drastically increase your endurance.

Remember, allow enough recover so that you keep perfect form throughout.





Workout #6 - Bullet Proof My Abs!

Start and end each round with a 40 yard sprint. In between sprints, complete the exercises below. Rest only when needed:

40 yard sprint • Rocking Planks: 30 reps• Mountain Climbers: 15 reps each side• Side Plank Reach Through: 15 reps each side

40 yard sprint Repeat 3 times for a total of 6 sprints


Workout #7 - Deadly 7’s In this workout you will be performing 7 full speed sprints at 30-60 yards each depending on your fitness level. In between EACH sprint, you will perform the circuit below: Sprint: 30-60 yards

• Pushups: 7 reps• Squat Jumps: 7 reps• Burpees: 7 reps• Outside Mountain Climber: 7 reps each side

Repeat 7 full rounds resting ONLY when needed!





Workout #8 - Upper Blast On this workout, for every TWO sprints you do, you owe 25 pushups. Your sprints should be 30-60 yards in distance. Complete 10 full sprints, which would be 5 total rounds. This will equate to 125 pushups. 1. Sprint: 30-60 yards2. Sprint: 30-60 yards3. Pushups: 25 repsRepeat in this fashion for 5 full rounds (10 sprints and 125 pushups). Rest ONLY when needed!

Workout #9 - The “Decreaser” Ladder You will start off by doing 10 reps on each of the exercises below. After the 10 reps, you will perform a 100-yard sprint. Once finished, rest and then move down to 9 reps on each exercise and a 90-yard sprint. Continue in this fashion until you do 1 rep on each exercise and a 10-yard sprint. Burpees: 10, 9, 8 …1 repsGround Lunge Punches: 10, 9, 8 …1 reps each legBicycles: 10, 9, 8 …1 reps each sideT-Pushups: 10, 9, 8 …1 reps Sprints: 100, 90, 80 …10 yards





Workout #10 - Pass to Advance In order to advance to your sprinting exercise, you must complete all reps of the exercises below. Once finished with the reps, complete your sprint exercise. Close Grip Pushups: 25 repsLeg Raise to Hip Up: 20 repsLow Alternating Lunge: 15 reps each legMountain Climbers: 10 reps each sideOff Set Pushup: 5 reps each sideSprint: 30-60 yardsRest ONLY when needed and complete 4 full rounds.

Workout #11 - Leg Finisher Perform 3 sprints, and then complete the leg circuit that follows. Rest ONLY when needed and repeat 3 full rounds. 3 Sprints: 30-60 yards eachRest as long needed then complete the interval below: Squat Jumps: 20 secondsRest: 10 secondsReverse Lunge Jumps: 20 seconds each legRest: 10 secondsIce Skates: 20 seconds Rest as long needed then complete the sprints again. Repeat 3 total rounds for a total of 9 sprints and 3 circuits.





Workout #12 - SPRITE Workout Perform the workout below as outlined. Complete 5 full rounds resting ONLY when needed. Sprints: 30-60 yardsPushups: 25 repsRussian Twist: 25 reps each sideIn-n-Outs: 15 repsT-Pushups: 15 repsElectric Hops: 10 reps each side (20 total jumps)

Workout #13 - Straight Electric Start and end each circuit with a 30-60 yard sprint. Rest ONLY when needed and complete 5 full rounds. Be sure to time how long you were able to complete the workout. Sprint: 30-60 yards

• Close Grip To Regular Grip Explosive Pushups: 10 reps• Star Jumps: 10 reps• Burpees: 10 reps

Sprint: 30-60 yards

Rest ONLY when needed and complete 5 full rounds (10 sprints and 5 circuits)





Workout #14: Just The BeginningBefore you start, be sure you are FULLY warmed up and ready to go. Complete Circuit #1 before you move to Cycle #2. Rest when needed throughout the workout. Be sure to time each sprint you perform and mark it down in your notebook. Perform this workout preferably on a track.

Circuit #1• 100 Meter Sprint

Rest as needed then complete:• 10 Walking Lunges (each side)• 10 Decline or Regular Pushups• 10 Ice Skaters (each side)

Rest as needed then move back to the 100 meter sprint. Repeat two more time for 3 total rounds.

After 3 rounds in Circuit #1, rest 2 minutes and move to Circuit #2:


Rest as needed then complete:• 10 Squat Jumps• 10 Offset Pushups each side• 10 Jump Lunges (total)

Rest as needed then move back to the 200 meter sprint. Repeat one more time for 2 total rounds.

Workout #15: The Step ForwardBefore you start, be sure you are FULLY warmed up and ready to go. Rest when needed throughout the workout. Be sure to time each sprint you perform and mark it down in your notebook. Perform this workout preferably on a track.


Rest as needed then complete:• 5 Squat to Squat Jumps• 7 Burpees• 10 Spiderman Pushups or Spiderman Climbs

Rest as needed then move back to the 200 meter sprint. Repeat 5 more times for 6 total rounds.





Workout #16: Crazy EightsBefore you start, be sure you are FULLY warmed up and ready to go. Rest when needed throughout the workout. Be sure to time each sprint you perform and mark it down in your notebook. Perform this workout preferably on a track.

Circuit #1• 800 Meter Run

Rest as needed then complete:• 8 Jump Lunges (each side)• 8 Spiderman Pushups (each side)• 8 Sit Throughs (each side)

Rest as needed then complete 3 more times for a total of 4 rounds.





Workout #17: Running And Abs Oh MyBefore you start, be sure you are FULLY warmed up and ready to go. Rest when needed throughout the workout. Be sure to time each sprint you perform and mark it down in your notebook. Perform this workout preferably on a track. Each new round, you will add 100 meters to your run and 5 reps to your circuit exercises. Continue until you have completed 4-8 full rounds.

Circuit #1• 100 Meter Run

Rest as needed then complete:• 5 Leg Raises• 5 Russian Twists (each side)

Rest as needed then complete 4-8 total rounds.

Sample Rounds:

Round #1• 100 Meter Run






Etc.Etc.Etc. Until you have run a 400-800 meters (4-8 rounds).





Workout #18 - Hero's 400Before you start, be sure you are FULLY warmed up and ready to go. Rest when needed throughout the workout. Be sure to time each sprint you perform and mark it down in your notebook. Perform this workout preferably on a track.


Rest as needed then complete 20 seconds of each exercise below with a 10 second rest in between:

• Superman Jumps: 20 seconds• Spiderman Pushups (each side): 20 seconds• Spiderman Plank Climbers (each side): 20 seconds

Rest as needed then move back to the 400 meter sprint. Repeat 3 more times for 4 total rounds.

Workout #19 - Row, Row, RowFirst row 100 meters as fast as possible, slow down until you are fully recovered then row 200 meters as fast as possible. Continue rowing until you are recovered, then row 300 meters as fast as possible. That is one full set; you will repeat four sets for a total of 12 sprints.

Here is an example of what two sets would look like:

Round One...Row 100 meters

• RestRow 200 meters


• RestRound Two...Row 100 meters



• RestEtc.etc.etc.Until the 4 rounds (or 12 total sprints) is complete.





Workout #20 - Now That's HARDCORE!This is the ultimate FULL-BODY conditioning workout that consists of just 3-exercises. Sprints, squat jumps, and pushups. Finish the following as fast as possible resting ONLY when needed.

-Sprint 10-yards-Perform 10-squat jumps

--Sprint 20-yards--Perform 20-squat jumps

---Sprint 30-yards---Perform 30-squat jumps

----Sprint 40-yards----Perform 40-squat jumps

-----Sprint 50-yards

----Sprint 40-yards----Perform 40-pushups

---Sprint 30-yards---Perform 30-pushups

--Sprint 20-yards--Perform 20-pushups

-Sprint 10-yards-Perform 10-pushups

Sprint 50-yards

DONE!




AT2 Conditioning Workouts – Bodyweight Based Conditioning

Workout #21 - Pyramid Schemes (Starter)

Move from one exercise to the next only resting when needed. Complete all reps of one exercise before moving to the next.

• Bodyweight Squats: 15 reps• Pushups: 12 reps• Swing Through Lunges: 9 each side• Lateral Hops: 6 each side• Burpees: 3• Bodyweight Squats: 6• Pushups: 9• Swing Through Lunges: 12 each side• Lateral Hops: 15

Move back to the top of the pyramid and repeat 3 times!


Workout #22 - Pyramid Schemes (Next Level)


• Squat Jumps: 18• Leg Raise to Hip Up :14• Burpees: 10• Pushup Reach Through: 6 each side• Burpees: 10• Reverse Lunge with Ab Crunch: 14• Squat Jumps: 18







Workout #23 - Pyramid Schemes (Rise to the Top)


• Squat Jumps: 20• Reach Through Pushups: 18• Jump Lunges: 16 (total)• Standing Obliques: 14• Off-Set Pushups: 12 (total)• Burpee Double Jump: 10• Staggered Pushups: 12 (total)• Sanding Obliques: 14• Jump Lunges: 16• Reach Through Pushups: 18• Squat Jumps: 20







Workout #24 - 12-Minute Competes (Starter)

Start by doing 1 rep of each exercise and ADD 1 rep each round. Complete as many rounds as you can in the 12-minutes resting only when needed.

• Bodyweight Squats• Cross Body Mountain Climbers (each side)• Pushups

Workout Goal: Each time you perform this workout, your goal is to get to get more rounds than you did the time before. For example, if you do 7 rounds the first time (meaning you get up to 7 reps on each exercise), your goal is to beat that the next time.

Sample Rounds:

Round One: Bodyweight Squats: 1 repCross Body Mountain Climbers (each side): 1 repPushups: 1 repRound Two: Bodyweight Squats: 2 repsCross Body Mountain Climbers (each side): 2 repsPushups: 2 repsRound Three: Bodyweight Squats: 3 repsCross Body Mountain Climbers (each side): 3 repsPushups: 3 repsEtc.etc.etc...Until the 12-minute timer goes off!





Workout #25 - 12-Minute Competes (Next Level)

Start by doing 1 rep of each exercise and add 1 rep each round. Complete as many rounds as you can in the 12-minutes resting only when needed.

• Squat to Squat Jump • Sit Through (each side)• Pushups• Reverse Lunge


Sample Rounds:

Round One: Squat to Squat Jump: 1 repSit Through (each side): 1 rep each sidePushups: 1 repReverse Lunge: 1 rep each side Round Two: Squat to Squat Jump: 2 repsSit Through (each side): 2 reps each side Pushups: 2 repsReverse Lunge: 2 reps each sideRound Three: Squat to Squat Jump: 3 reps Sit Through (each side): 3 reps each side Pushups: 3 reps Reverse Lunge: 3 reps each side Etc.etc.etc...Until the 12-minute timer goes off!





Workout #26 - 12-Minute Competes (Rise to the Top)

Start by doing 1 rep of each exercise and add 1 rep each round. Complete as many rounds as you can in the 12-minutes resting only when needed.

• Squat Jump • Jump Lunge (each side)• Clapping Pushups• Cross Body Mountain Climber (each side)


Sample Rounds:

Round One: Squat Jump: 1 repJump Lunge (each side): 1 rep each sideClapping Pushups: 1 repCross Body Mountain Climber: 1 rep each side Round Two: Squat Jump: 2 repsJump Lunge (each side): 2 reps each sideClapping Pushups: 2 repsCross Body Mountain Climber: 2 reps each side Round Three: Squat Jump: 3 repsJump Lunge (each side): 3 reps each sideClapping Pushups: 3 repsCross Body Mountain Climber: 3 reps each side Etc.etc.etc...Until the 12-minute timer goes off!





Workout #27 - True INSANITY

Complete as many rounds as possible of the exercises below in 10-minutes:

Pull-Ups: 10 reps Pushups: 20 repsBox Jumps or Leap Ups: 20 reps Burpees: 10 reps

Note: Beginners should cut the reps in half and/or perform jumping pull-ups.

Workout Goal: Each time you perform this workout, your goal is to beat your previous round total. For example, if you complete 5 rounds the first time, your goal is to beat that the next time.




AT2 Conditioning Workouts – Bodyweight Based Off-Day Workouts

Workout #28 - Off Day Workout (Starter)

Complete all seconds or reps on one exercise before moving to the next. Rest only when needed and repeat 3 full rounds!

• Bodyweight Squats: 20 seconds• Squat Holds: 10 seconds• Standing Obliques: 10 reps each side• Side Planks: 20 seconds• Planks: 30 seconds

Repeat 3 times resting only when needed!

Workout Goal: Each time you perform this workout, try to beat your previous time. For example, if this takes you 10 minutes the first time, beat 10 minutes the next time you do this same workout.

Workout #29 - Off Day Workouts Next Level


• Bodyweight Squats: 30 seconds• Squat Holds: 10 seconds• Standing Oblique Crunch: 10 reps each side• Side Plank Reach Through: 12 reps each side• Rocking Planks: 30 seconds






AT2 Conditioning Workouts – Bodyweight Based Off-Day Workouts

Workout #30 - Off Day Workouts (Rise to the Top)


• Squat Jumps: 30 seconds• Bodyweight Squats: 15 seconds• Lunge Ground Punches: 30 seconds• Side Plank Reach Through: 30 seconds• Rocking Planks: 45 seconds






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AT2 Bodyweight Conditioning Workoutssuperherosprints.com/.../10/AT2-Conditioning-Full... · The AT2 Bodyweight Conditioning workouts were designed to be intense and to accelerate