Copyright 2017 by Rob King and Danielle Rideoutheavyweightstrainingcenter.com/wp-content/uploads/2017/02/HardCore... · physician and/or work with your physician throughout the duration

Copyright 2017 by Rob King and Danielle Rideout

Copyright © 2017 by Rob King and Danielle Rideout. All rights reserved.

No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown without prior written permission from the author.

The information presented in this work is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

Hey Coach Rob here and I just wanted to say thank you for investing in our “Hard Core Finishers” program.

These short finisher workouts are designed to give you a quick but intense workout in less than about 10 minutes.

A “Finisher” workout is perfect to fit in anywhere throughout the day. Maybe you get it done first thing in the morning, maybe you do it after your workout, maybe you get it done before bed, it doesn’t matter when you do it, what matters is that you get it done.

Most people struggle to get time to train. It’s a myth that you need 1-2 hours a day to workout. Even if you can get 15 minutes a day to exercise it’s better than getting no exercise in and trust me when done properly 15 minutes can give you a great workout.At my gym Heavy Weights Training Center we use tons of finisher type workouts at the end of our strength training workouts.

Give them a try and be sure to let me know how you find them.I would love to hear from you so be sure to let me know how you find them.

As well if you enjoyed these workouts be sure to join our Women Who Lift Weights Community where I have ALL my programs and more.

You can check out it here ==> www.WomenWhoLiftWeights.com/Community Stay StrongCoach Rob

http://www.womenwholiftweights.com/Community

http://www.womenwholiftweights.com/Community

25 In and Outs25 Scissors Kicks

25 Leg Raises25 Leg Climbers25 Toe Touches

25 Bicycle Crunches25 Reverse Bicycle Crunches

25 Heels to the Heavens25 V-Up's

25 Russian Twists25 Crunches

25 Oblique Crunches 25 Plank Push Ups

25 Tuck Jumps25 Knee Grab Sit Ups

www.WomenWhoLiftWeights.com

HARDCORE FINISHERS

http://www.WomenWhoLiftWeights.com


50 Leg Raises40 Russian Twists

20 Knee Grab Sit Ups 20 Plank Push Ups1 Minute Plank Hold


HARDCORE FINISHERS



30 crunches with a 2 second top hold 20 Bicycle Crunches

30 Toe Touches20 Knee Grab Sit Ups 30 SECOND BREAK

15 Side Plank Hip Lifts (Right)30 Crunches with a 2 second top hold

15 Side Plank Hip Lifts (Left) 40 Russian Twists

30 SECOND BREAK30 Bicycle Crunches

15 V-Up's 20 Crunches with a 2 second top hold

15 V-Up's 10 Leg Lifts


HARDCORE FINISHERS



50 Crunches 15 Push Ups

1 Minute Plank Hold1 Minute Side Plank Hold (Right)1 Minute Side Plank Hold (Left)

15 Push Ups 1 Minute Banana Hold

50 Crunches 1 Minute Top Plank Hold

2 Minute Bridge Hold 50 Crunches


HARDCORE FINISHERS



100 Knee Grab Sit Ups 90 Leg Raises

80 Russian Twists 70 Toe Touches

60 Bicycle Crunches 50 Tuck Jumps

40 Mountain Climbers 30 Plank Push Ups

20 V-Up's 10 Bird Dogs


HARDCORE FINISHERS



100 Knee Grab Sit Ups100 Leg Raises

100 Crunches (2 second top hold)

100 In and Outs100 Bicycle Crunches


HARDCORE FINISHERS



Russian Twists Toe Touches Leg Raises

Bicycle Crunches Knee Grab Sit Ups

Plank Hold

Perform each exercise for 1 min. with minimal rest in between.


HARDCORE FINISHERS



10 each side Plank with Hip Twists 20 each side Russian Twists

15 Leg Reaches 10 Knee Grab Sit Ups

20 each side Flutter Kicks 20 Scissor Kicks


HARDCORE FINISHERS



20 each side Alternate Heel Touches 20 Bent Knee Hip Raises

20 each leg Dead Bug 20 Jack Knife Sit Ups

20 Toe Touches


HARDCORE FINISHERS



10 V Crunches10 Side Crunches,each side

10 Leg Raises1 minute Plank

10 Knee Tuck Crunches10 Crunches

10 Bicycle Crunches


HARDCORE FINISHERS



30 Knee Grab Sit-ups20 Leg Raises30 Flutter Kicks1 minute Plank

30 Cross Crunches20 Bicycle Crunches

20 Heel Touches20 Supermen


HARDCORE FINISHERS



20 Bicycle Crunches30 second Plank

40 Mountain Climbers30 Raised Knee Crunches

20 Russian Twists12 Jack Knife Sit-ups


HARDCORE FINISHERS



50 Jumping Jacks50 Crunches

1 minute Plank25 Crunches

25 Bicycle Crunches20 Leg Lift Crunches25 Mountain Climbers


HARDCORE FINISHERS



20 Windshield Wipers10 Butt-ups

20 Side Bridges10 Knee Crunches

10 Knee grab Sit-ups20 Russian Twists

20 Bicycle Crunches20 Mountain Climbers


HARDCORE FINISHERS



30 Jumping Jacks15 Second Plank

20 Knee Grab Sit-ups20 Crunches10 Hip Dips15 Push-ups

10 Slow Sit-ups50 Flutter Kicks


HARDCORE FINISHERS



30 Crunches20 Bicycle Crunches

30 Toe Touches20 Reverse Crunches15 Side Plank Hip Lifts

30 Crunches40 Russian Twists


HARDCORE FINISHERS



30 Bicycle Crunches15 Oblique V-Ups, one side

20 Reverse Crunches15 Oblique V-ups, other side

10 Leg Lifts

Repeat 3 times


HARDCORE FINISHERS



15 Crunches15 Reverse Crunches

15 Side Plank Raises, each side15 In and Outs

30 Second plank30 Second Side Plank, each side

30 Flutter kicks30 Scissor Kicks

Repeat


HARDCORE FINISHERS



1 Minute Plank30 Reverse Crunches

20 Leg Raises1 Minute Side Plank50 Bicycle Crunches

1 Minute Other Side Plank30 Second V-Raise

Repeat 3 Times


HARDCORE FINISHERS



30 Jumping Jacks20 Crunches

10 Vertical Leg Crunches30 Russian Twists20 Second Plank

10 Sit-ups20 Bicycle Crunches

30 Scissors10 Jack Knife Sit-ups

20 Second Other Side Plank


HARDCORE FINISHERS



25 Crunches10 Side Leg Lifts25 Supermans

10 Side Leg Lifts25 Reverse Crunches30 Second Side Plank

20 Second Other Side Plank25 Bicycle Crunches


HARDCORE FINISHERS



1 Minute Plank30 Bicycle Crunches30 Russian Twists

30 Second Right Side Plank20 Crunches

30 Second Left Side Plank30 Russian Twists

30 Bicycle Crunches


HARDCORE FINISHERS



30 Crunches20 Reverse Crunches

30 Criss Cross20 Bicycle Crunches

15 Side Plank w/cross through30 Russian Twists

15 Individual Leg raises15 V-ups

15 Other Side Plank w/cross through30 Crunches


HARDCORE FINISHERS



1 Minute Plank30 Toe Touch Crunches

30 Bicycle Crunches30 to the Left

30 Crunches to the Right30 Reverse Crunches

30 Second Side Plank (Left)30 Second Side Plank (Right)

30 Reverse Crunches+ Leg Lift


HARDCORE FINISHERS



30 V-Ups60 Bicycle Crunches

30 Sit-ups60 Flutter Kicks30 Toe Touches

60 Mountain Climbers


HARDCORE FINISHERS



40 Jumping Jacks15 Toe Touches

10 Roll-ups30 Leg Raises

40 Bicycle Crunches20 Flutter Kicks

10 Reverse Crunches20 Scissor Kicks


HARDCORE FINISHERS



75 Crunches75 Side Crunches, each side1 Minute Bicycle Crunches

Rest 1 minute

50 Crunches50 Side Crunches, each side1 Minute Bicycle Crunches


HARDCORE FINISHERS



1 Minute Plank1 Minute Reverse Crunches

1 Minute Up-Down Plank1 Minute Leg Lifts

1 Minute Side Plank1 Minute Russian Twists

1 Minute Other Side Plank


HARDCORE FINISHERS



30 Second Plank20 Second Side Plank, each side

30 Oblique Crunches20 Scissor Kicks

20 Mountain Climbers5 V Sit-Ups

30 Second Plank10 Vertical Leg Crunches

10 Russian Twists15 Mountain Climbers

10 Scissor Kicks


HARDCORE FINISHERS



20 Russian Twists20 V-Ups

20 Jack Knifes

20 Windshield Wipers20 Scissor Kicks20 Flutter Kicks

Repeat 3 Times


HARDCORE FINISHERS




ABOUT THE

AUTHORSRob King owner and creator of Heavyweights Training Center. I have been in the fitness profession now for almost 20 years. I am the creator of Rippedin42, Builtin42, the 14-Day Fat Loss Challenge, and Transformin42. These programs are the backbone of our gym, Heavyweights Training Center.

My education in fitness is varied. I have intensely examined everything from fat loss to strength training, lower back injuries and recovery to sports supplements, to sports nutrition and much more.

In recent years, I have written for T-Nation, Strong Magazine, Men’s Health Magazine, Inside Fitness, Elitefts, MMA Sports and Arnold schwarzenegger.com

Certifications Include: - Training For Warriors Level 1 Coach with Martin Rooney - Training For Warriors Level 2 Coach with Martin Rooney - CPPS (Certified Physical Preparation Specialist) with James Smith & Joe DeFranco - Bio-Signature Level 1 with Charles Poliquin - Certified Turbulence Training Coach Level 1 with Craig Ballantyne - WTF Black Belt Tae Kwon Do Experience: - Competed in several bodybuilding shows - Competed in powerlifting, winning National Championships and winning 2 medals at

the World Powerlifting Competitions - Coached athletes to go onto win Pro Bikini Cards, win Powerlifting Championships and

break Powerlifting Deadlift Records



http://schwarzenegger.com

http://schwarzenegger.com


ABOUT THE

AUTHORSDanielle Rideout, is co-owner of Heavyweights Training Center and sponsored Athlete. I’ve always been interested in fitness, but nothing seemed to hold my attention for long. Machines bore me...I need a challenge! This is where HWTC comes in. I started with the 'Ripped in 42' programs and was hooked.. When the Built in 42 program was developed I saw the biggest change in my physique. It's what comes from lifting heavy weights! I developed a love of lifting all things heavy. The key to the success of these programs for me was goal-setting and being held accountable to it. HWTC not your typical gym, nor do we want to be. Lifting weights and pushing sleds is fun. I wanted to put my passion, knowledge and genuine love of helping people to work.

I created the Strongher in 42 to help women learn to lift, become empowered and gain confidence.

Certifications Include: - Training For Warriors Level 1 Coach with Martin Rooney - ISSA Personal Training - CPPS (Certified Physical Preparation Specialist) with James Smith & Joe DeFranco - Precision Nutrition

Experience: - Competed in several bikini shows - Competed in powerlifting, winning Provincial Competitions - Coached athletes to go onto win Powerlifting Nations, set National Squat Records and

win medals at the World’s Powerlifting Championships - Magnum Sponsored Athlete



Documents

Copyright 2017 by Rob King and Danielle Rideoutheavyweightstrainingcenter.com/wp-content/uploads/2017/02/HardCore... · physician and/or work with your physician throughout the duration