Download pdf - Insane Bodyweight Accelerators 2.0 · 2018-03-27 · Insane Bodyweight Accelerators 2.0 ! ... simply add-on to your favorite training program today. Skip the dreadmill. This is how

Insane Bodyweight Accelerators 2.0 www.FatLossAccelerators.com

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Welcome From Kate Vidulich and Fat Loss Accelerators… Hello! Welcome to Insane Bodyweight Accelerators 2.0! I’ve been hard at work in the lab (aka the gym) testing out new, wild Accelerators on my boot camp clients… they have been “good sports” and playing along… and getting sexy results. Now you can try this never-seen-before collection of the BEST ladders, pyramids and “on the minute” workouts you can simply add-on to your favorite training program today. Skip the dreadmill. This is how you can cut your cardio time in HALF using a brand new, scientifically proven, cutting-edge exercise protocol that is specifically designed to force the release of stubborn fat so you can burn off your belly – in ONLY 10 minutes… using ZERO equipment! Note: These workouts can be used for beginner, intermediate and advanced folks. Cool right? Just choose your time limit and rest breaks based on your fitness level. Your workout should always be FUN – otherwise you’re not doing it right! Enjoy, Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome fat burning workouts, check out: http://www.1000CalorieAccelerator.com - Burn 1,000 Calories and triple your fat burning so that you can quickly melt away even the most stubborn fat without having to diet or count calories ever again… http://www.FatLossAccelerators.com/ab-accelerators/ - Get the 21 Day Accelerators Rapid Results Plan and lose up to 15lbs of fat and have visibly, defined abs in the next 21 days…



http://www.Fatlossaccelerators.com/fla2/ Get 18 Fat Loss Accelerators follow along videos that you can use to replace cardio and intervals. Burn ugly fat and skyrocket your metabolism using your bodyweight and a pair of dumbbells. www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us!

Legal Disclaimer You must get physician’s approval before beginning this program.

The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. 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. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.



Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take

unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by

a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. Interval training is intense. Only perform a maximum of 4 interval workouts

per week to allow adequate recovery. Overtraining will set you back and also negatively affect your mindset.

5. Select a conservative weight for your first set of any new exercise. You

can always lift heavier in the following set. It’s very important to remain safe at all times.

6. Start your training conservatively if you have not undertaken physical

activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

7. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

9. If you feel exhausted or need an extra day of recovery, take it. Rest and

recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

10. Before starting any new diet or exercise program, check with your doctor

first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

11. Adjust your training in different climates. Take care in warmer months,

train conservatively in extreme heat/humidity and always hydrate.



Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it’s relatively inexpensive. You can order online here at www.gymboss.com Or you can use your iPhone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks.

Important Things to Remember 1. In the first week of this program, be conservative. For example, reduce the number of rounds you perform (only do two circuits) and rest longer if necessary. 2. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. Email me at [email protected] if you need a specific substitution. 3. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 4. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.

EQUIPMENT REQUIREMENTS Let’s keep it simple. For these workouts, you only need minimal equipment and workout space. - Your bodyweight (duh!) - Timing device (plenty of options – it’s your call…)



WORKOUT GUIDELINES Final Instructions (I) Perform these workouts as a replacement for your interval training on your off-days. (II) Do not use these workouts as a replacement for your main, strength workout. (III) Start every workout with foam rolling and dynamic warm up. (IV) Do not compromise form for speed. (V) Finish each workout with foam rolling and stretching for the tight muscle groups. (VI) Have fun! Your training should never, ever be boring.

DYNAMIC WARM UP CIRCUIT NOTE: BEFORE YOU START ANY WORKOUT – A dynamic warm up is essential. Even if you are just doing a short, “off day” workout, warm up before you start. Self-Myofascial Release Foam rolling is simple and effective: work your way from calves to upper back. When you find a sore spot, hold yourself over the area for 15-20 seconds or until the pain dissipates. Check out my YouTube channel for videos: https://www.youtube.com/user/fatlossaccelerators Perform each of the following in order, with no rest between exercises. Repeat for a total of 2 rounds.

- Squat with T-squeeze x 10 - I-T-Y complex x 8 each - Single leg glute bridge x 10 each leg - Crab Crawl with Reach x 5 each side - Reverse Lunge with Alternate Reach x 8 each leg - Jumping jacks x 20



INSANE BODYWEIGHT ACCELERATOR 2.0 Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

Choose Your Level Beginner: 6 minute Intermediate: 8 minutes Advanced: 10 minutes

Category 1: Ladders

Ladder Accelerator 1: Accelerator Meltdown Equipment: Bodyweight Only Do the following circuit in order resting only when needed. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Squats x 25 + walkouts x 5 B) Squats x 20 + walkout x 4 C) Squats x 15 + walkouts x 3 D) Squats x 10 + walkouts x 2 E) Squats x 5 + walkouts x 1

Ladder Accelerator 2: Jump Over Spiders Equipment: Bodyweight Only Do the following circuit in order resting only when needed. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Spiderman plank x 10 each side, jump squats x 10 B) Spiderman plank x 9 each side, jump squats x 9 C) Spiderman plank x 8 each side, jump squats x 8



D) Spiderman plank x 7 each side, jump squats x 7 ALL THE WAY DOWN TO: J) Spiderman plank x 1 each side, jump squats x 1

Ladder Accelerator 3: Wicked Countdown Equipment: Bodyweight Only Do the following circuit resting only when needed. In the first circuit, you'll do 10 reps of each exercise. In the next circuit, you'll do 9 reps. Continue in this fashion until you complete 1 rep of each exercise. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. A) Burpee x 10 + Total body extension x 10 B) Burpee x 9 + Total body extension x 9 C) Burpee x 8 + Total body extension x 8 ALL THE WAY DOWN TO: J) Burpee x 1 + Total body extension x 1

Ladder Accelerator 4: Going Down Accelerator Equipment: Bodyweight Only Do the following circuit resting only when needed. In the first circuit, you'll do 30 reps / 10 reps of each exercise. In the next circuit, you'll do 29/9 reps. Continue in this fashion until you complete 20/1 rep of each exercise. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. A) Jump rope x 30 / squat thrust x 10 B) Jump rope x 29 / squat thrust x 9 C) Jump rope x 28 / squat thrust x 8 ALL THE WAY DOWN TO: J) Jump rope x 20 / squat thrust x 1



Ladder Accelerator 5: One legged Gauntlet Equipment: Bodyweight Only Do the following circuit resting only when needed. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. A) Single leg walkout x 5 each side, seal jacks x 30 B) Single leg walkout x 4 each side, seal jacks x 25 C) Single leg walkout x 3 each side, seal jacks x 20 D) Single leg walkout x 2 each side, seal jacks x 15 E) Single leg walkout x 1 each side, seal jacks x 10

Category 2: Pyramids

Pyramid Accelerator 1: Accelerator Flip Equipment: Bodyweight Only Do the following circuit in order resting only when needed. Rest only as necessary. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A: Jumping Jacks x 20 + push ups x 10 B: Jumping Jacks x 18 + push ups x 8 C: Jumping Jacks x 16 + push ups x 6 D: Jumping Jacks x 14 + push ups x 4 E: Jumping Jacks x 12 + push ups x 2 F: Jumping Jacks x 10 + push ups x 1 G: Jumping Jacks x 12 + push ups x 2 H: Jumping Jacks x 14 + push ups x 4 I: Jumping Jacks x 16 + push ups x 6 J: Jumping Jacks x 18 + push ups x 8 K: Jumping Jacks x 20 + push ups x 10



Pyramid Accelerator 2: “You Got Powers?” Equipment: Bodyweight Only Do the following circuit in order resting only when needed. Rest only as necessary. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Explosive push ups x 5 B) Total body extension x 10 C) Burpees x 15 D) Total body extension x 10 E) Explosive push ups x 5

Pyramid Accelerator 3: Reverse Up Equipment: Bodyweight Only Do the following circuit in order resting only when needed. Rest only as necessary. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Push ups x 3 B) Jump Squats x 6 C) Cross body mountain climbers x 9 D) Alternating reverse lunges x 12 E) Jump rope x 30 F) Alternating reverse lunges x 12 G) Cross body mountain climbers x 9 H) Jump Squats x 6 I) Push ups x 3



Pyramid Accelerator 4: Accelerator Chaos Equipment: Bodyweight Only Do the following circuit in order resting only when needed. Rest only as necessary. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Jumping Jacks x 50 B) Cross Body Mountain Climbers x 40 C) Jump rope x 30 (pretend) D) Jump squats/ total body extension x 20 E) Burpees x 10 F) Jump squats/ total body extension x 20 G) Jump rope x 30 (pretend) H) Cross Body Mountain Climbers x 40 I) Jumping Jacks x 50

Pyramid Accelerator 5: “Jump and Burp” Equipment: Bodyweight Only Do the following circuit in order resting only when needed. Rest only as necessary. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Jump rope x 20 + Burpees x 2 B) Jump rope x 30 + Burpees x 4 C) Jump rope x 40 + Burpees x 6 D) Jump rope x 50 + Burpees x 8 E) Jump rope x 40 + Burpees x 6 F) Jump rope x 30 + Burpees x 4 G) Jump rope x 20 + Burpees x 2



Category 3: “Every Minute on the Minute”

EMOM Accelerator 1: Short and Sweet Equipment: Bodyweight Only Perform the following exercises as fast as possible with good form. You must complete within a minute and rest for the remainder of time. At the top of the minute, you start again. Do this every minute, on the minute for 6-10 minutes, depending on your fitness level. A) Walkouts x 3 B) Mountain climbers x 10 C) Squats x 15

EMOM Accelerator 2: Hot Legs Equipment: Bodyweight only Perform the following exercises as fast as possible with good form. You must complete within a minute and rest for the remainder of time. At the top of the minute, you start again. Do this every minute, on the minute for 6-10 minutes, depending on your fitness level. A) Push ups x 10 B) Squats x 10 C) Jump squats x 10

EMOM Accelerator 3: Race Against the Clock Equipment: Bodyweight Only Perform the following exercises as fast as possible with good form. You must complete within a minute and rest for the remainder of time. At the top of the minute, you start again. Do this every minute, on the minute for 6-10 minutes, depending on your fitness level. A) Burpees x 5 B) Total body extensions x 10 C) Push ups x 10



EMOM Accelerator 4: Fast Action Fat Blaster Equipment: Bodyweight Only Perform the following exercises as fast as possible with good form. You must complete within a minute and rest for the remainder of time. At the top of the minute, you start again. Do this every minute, on the minute for 6-10 minutes, depending on your fitness level. A) Walkouts to T Rotations x 4 B) Jump squats x 15

EMOM Accelerator 5: Double Header Equipment: Bodyweight Only Perform the following exercises as fast as possible with good form. You must complete within a minute and rest for the remainder of time. At the top of the minute, you start again. Do this every minute, on the minute for 6-10 minutes, depending on your fitness level. A) Mountain Climbers x 10 B) Jump ropes x 40 (pretend)

BONUS ACCELERATOR

“Friday the 13th Accelerator” Equipment: Bodyweight Only Do the following circuit in order resting only when needed. Rest only as necessary. If you’re form breaks down, please take a break. Do as many rounds as possible for 6-10 minutes, depending on your fitness level. Note: take a 30 second break between rounds if it’s your first time doing this circuit. A) Prisoner squats x 13 B) Crab crawls x 13 (each side) C) Swinging lunges x 13 (each side) D) Seal jacks x 13



EXERCISE DESCRIPTIONS (In order of appearance)

BONUS TIP: To quickly find an exercise, press “command F” or “CTRL F” and use the search box. Boom! Disclaimer: You must have an Exercise Physiologist or Certified Personal Trainer (CPT) provide you with correct form on all the exercises and give you feedback on your technique. Dynamic Warm Up Squat with T-squeeze Watch this YouTube Video here for a demo Or paste this address into your browser: https://www.youtube.com/watch?v=2ySGihtRUMc Movement Prep:

-‐ Stand with feet shoulder width apart, with your arms extended in a T position

-‐ Keep your eyes straight ahead and your core muscles engaged Execution:

-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor, keeping your arms in a T position the entire time.

-‐ Concentrate your weight in your heels; keep your back. -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back



I-T-Y Complex Movement Prep:

-‐ Start by standing with feet shoulder width apart, hinging forward at your hips slightly. Brace your abdominals.

Execution: -‐ Place your hands in neutral grip. Keeping your arms straight, raise your

arms overhead to form the letter I. Finish reps and go straight to the T. -‐ Place your hands in neutral grip. Keeping your arms straight, raise your

arms out to the side until your arms and torso form the letter T. Finish reps and go straight to the Y.

-‐ Place your hands in underhand grip (thumbs out, pinkies face each other). Keeping your arms straight, raise your arms up until your arms and torso form the letter Y.

Common Mistakes: -‐ Lock your shoulder blades down and back -‐ Keep your core muscles engaged throughout -‐ Don’t let your back round or overarch



Single Leg Glute Bridge Movement Prep:

-‐ Start by lying on your back, knees bent and arms by your side Execution:

-‐ Raise your right leg up in the air. Keep your core muscles engaged -‐ Drive your weight through the heel of your left foot and left glute and lift

your hips up toward the ceiling. Hold for 3s before lowering -‐ Repeat for the prescribed number of repetitions and switch legs

Common Mistakes: -‐ Do not let your shoulders come up off the floor -‐ Focus on squeezing your butt. You should not feel it in your back -‐ Raise your toes off the floor. Dig your heel into the ground.

Crab Crawl with Reach See YouTube video link here Or paste this link in your browser: http://youtu.be/VJcrm2x9sa4



Reverse Lunge with Alternate Reach Movement Prep:

-‐ Start with your feet hip width apart, with your arms by your side Execution:

-‐ Step back with your right foot back until your left thigh is parallel to the floor, and your right knee almost touches the floor

-‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and hips, step back to the starting

position with your right foot/leg. Alternate legs until you have completed all repetitions

Common Mistakes: -‐ Avoid rounding your back -‐ Do not let your back knee touch the floor. Take a big step backwards

Jumping Jacks Movement Prep:

-‐ Stand with feet shoulder together, with your arms by your sides. Execution:

-‐ Jump and land with your feet wide while you swing your arms up to form an X with your body.

-‐ Jump back to starting position as you drop your arms back to your sides. -‐ Repeat for the required time period. -‐ This is an awesome old-school exercise that gets your heart pumping.

Common Mistakes: -‐ Keep your knees slightly bent and land softly. No pounding elephant feet. -‐ Avoid leaning forward excessively or rounding your lower back.



Ladder Accelerator 1: Squats (image shows dumbbells) Movement Prep:

-‐ Stand with feet shoulder width apart, with your hands on your hips -‐ Keep your eyes straight ahead and your core muscles engaged

Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself until your thighs are parallel to the

floor -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain



Walkouts Movement Prep:

-‐ Stand with your feet shoulder-width apart Execution:

-‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your

hands and toes, in a plank position -‐ Your body should make a straight line and your hands should line up with

your shoulders. Hold for 2 seconds -‐ Walk your hands back to starting position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back

Ladder Accelerator 2: Spiderman plank Movement Prep:

-‐ Start in push up position with hands on the floor, underneath shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Kick your right leg out to side, try to touch your knee to your right elbow -‐ Reverse the movement and push your body back to the starting position -‐ Repeat, except on the next repetition, try to touch your left leg to your left

elbow -‐ Alternate back and forth for prescribed repetitions

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows tucked in throughout the movement -‐ Try not to let your torso rotate



Jump Squats Movement Prep: Stand in a squat position, hands together in front of you Execution:

-‐ Push the ground away from you, exploding up and jumping high -‐ Always land with soft knees in a squat position and repeat

Common Mistakes: -‐ Make sure you bend your knees when squatting down, not from your torso -‐ Maintain the natural arch of your back -‐ Keep your knees soft and land lightly



Ladder Accelerator 3: Burpees Movement Prep:

-‐ Stand shoulder width apart, with your arms down by your side Execution:

-‐ Bend down, putting your hands on the ground -‐ Kick your legs back so they are extended in push up position -‐ Jump back so your feet are at your hands again and jump up -‐ Jump straight into a jumping jack -‐ Repeat for prescribed repetitions

Common Mistakes: -‐ Keep your core muscles engaged throughout the exercise -‐ Do not allow your back to round from it’s natural arch

Total Body Extensions Movement Prep:

-‐ Stand with feet shoulder width apart as if you were going to do a squat -‐ Keep your eyes straight ahead and your core muscles engaged

Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself quickly into a quarter squat and

swing your arms behind you by your sides. -‐ Explode up from the squat by extending your hips and knees.

Simultaneously and go up onto your toes, raising your arms overhead. -‐ Control the descent back and in one movement return to the dip before

exploding back up again. -‐ This is the perfect non-impact replacement for jumping.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain



Ladder Accelerator 4: Jump rope If you don’t have a jump rope – just pretend!! Movement Prep:

-‐ Stand with your feet shoulder width apart Execution:

-‐ Jump rope! Stay on your toes. -‐ Vary your jumps; two feet, one foot at a time, high knees

Common Mistakes: -‐ Landing with heavy feet -‐ Keep your knees soft and shoulders down



Squat Thrusts Movement Prep:

-‐ Stand shoulder width apart, with your arms down by your side Execution:

-‐ Bend down, putting your hands on the ground -‐ Kick your legs back so they are extended in push up position -‐ Jump back so your feet are at your hands again and jump up -‐ Jump straight into a jumping jack -‐ Repeat for prescribed repetitions




Ladder Accelerator 5: Single leg walkouts Movement Prep:

-‐ Stand with your all your weight through the heel of you left foot, right knee forward and flex your hip to 90 degrees

Execution: -‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your


your shoulders. Hold for 2 seconds -‐ Drive your right knee towards your left elbow -‐ Walk your hands back to start position and repeat

Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try not to let your knees cross your toe

Seal jacks Movement Prep:


-‐ Jump and land with your feet wide while you swing your arms out to the side, to form a T shape.

-‐ Jump back to starting position as you drop your arms back to your sides. -‐ Repeat for the required time period.




Category 2: Pyramids Pyramid Accelerator 1: Jumping jacks Movement Prep:


-‐ Jump and land with your feet wide while you swing your arms up to form an X with your body.

-‐ Jump back to starting position as you drop your arms back to your sides. -‐ Repeat for the required time period. -‐ This is an awesome old-school exercise that gets your heart pumping.




Push Ups Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms straight down from your shoulders, perpendicular to the floor, feet

together and body in a straight line from ears to ankles Execution:

-‐ Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades

-‐ Keep your body in a straight line during the entire movement, abdominals tight

-‐ Push yourself back up and repeat Common Mistakes:

-‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in -‐ Avoid head dropping towards the floor

Pyramid Accelerator 2: Explosive push ups Movement Prep:

-‐ Get down on the floor in push-up position -‐ Arms straight down from your shoulders, perpendicular to the floor, feet

together and body in a straight line from ears to ankles Execution:

-‐ Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades

-‐ Keep your body in a straight line during the entire movement, abdominals tight

-‐ Push yourself back up and explode off the floor. -‐ Repeat for the desired reps

Common Mistakes: -‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in -‐ Avoid head dropping towards the floor



Total body extension (see description above) Burpee (see description above) Pyramid Accelerator 3: Push ups (see description above) Jump Squats (see description above) Cross body mountain climbers Movement Prep:

-‐ Start in push up position with hands underneath your shoulders -‐ Engage your core muscles, as you do in a plank

Execution: -‐ Once you’re in starting position, cross your right knee towards your left

elbow followed by left knee to right elbow -‐ That’s one repetition

Common Mistakes: -‐ Don’t let your torso rotate, keep you body parallel to the floor -‐ Keep your elbows tucked in throughout the movement



Alternating reverse lunges (image shows barbell) Movement Prep:

-‐ Start with your feet hip width apart, with hands on your hips Execution:

-‐ Step back with your right foot back until your left thigh is parallel to the floor, and your right knee almost touches the floor

-‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and hips, step back to the starting

position with your right foot/leg -‐ Alternate legs until you have completed all repetitions

Common Mistakes: -‐ Avoid rounding your back -‐ Do not let your back knee touch the floor -‐ Take a big step backwards

Jump rope (see description above) Pyramid Accelerator 4: Accelerator Chaos Jumping Jacks (see description above) Cross Body Mountain Climbers (see description above) Jump rope (see description above) Jump squats (see description above) Total body extension (see description above) Burpee (see description above)



Pyramid Accelerator 5: Jump rope (see description above) Burpees (see description above) Category 3: “Every Minute on the Minute” EMOM Accelerator 1: Walkouts (see description above) Mountain climbers Movement Prep:

-‐ Start in a push-up position, with hands directly under your shoulders -‐ Form a straight line with your body from head to heels -‐ Engage your core muscles and squeeze your glutes

Execution: -‐ Keeping your core tight, pick your right foot up off the floor driving your

right knee towards your right shoulder -‐ Return to starting position and repeat with the opposite side -‐ Continue alternating for required number of repetitions

Common Mistakes: -‐ Avoid letting your hips twist or sag during the movement -‐ Keep your shoulders blades down and back

Squats (see description above) EMOM Accelerator 2: Push ups (see description above) Squats (see description above) Jump squats (see description above) EMOM Accelerator 3: Burpees (see description above) Total body extensions (see description above) Push ups (see description above)



EMOM Accelerator 4: Walk out to T Rotations Movement Prep:

-‐ Stand with your feet shoulder-width apart Execution:

-‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your


your shoulders. Hold for 2 seconds -‐ From this position twist to the right, taking your right arm off the floor and

finishing straight above your left arm -‐ Your body will form a T -‐ Repeat on the left side -‐ Walk your hands back to starting position and repeat for prescribed reps.


Jump squats (see description above) EMOM Accelerator 5: Mountain Climbers (see description above) Jump ropes (see description above)



BONUS Prisoner Squats Movement Prep:

-‐ Stand with feet shoulder width apart, with your hands interlocked behind your head.

-‐ Keep your eyes straight ahead and your core muscles engaged. Execution:

-‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor.

-‐ Concentrate your weight in heels, maintaining the natural curve of back. -‐ Drive up from the squat by extending your hips and knees simultaneously. -‐ Lead up with your chest.

Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up. -‐ Avoid leaning forward excessively or rounding your lower back, as this will

cause a strain.



Crab crawls Movement Prep:

-‐ Start in push up position with hands on the floor. -‐ Engage your core muscles, as you do in a plank.

Execution: -‐ Explode off the floor with your right leg; kick your right foot out to the side

so it lands flat next to your right hand. -‐ Reverse the movement and push your body back to the starting position. -‐ Repeat, except on the next repetition, and switch to your left leg. -‐ Alternate back and forth for prescribed repetitions.

Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch. -‐ Lock your shoulders down and back, head up and eyes forward. -‐ Try not to let your torso rotate.

Swinging lunges Movement Prep:

-‐ Stand shoulder width apart, holding the weight by your side Execution:

-‐ Lunge forward with your left foot, lowering down until your right thigh is parallel to the floor

-‐ Return to standing -‐ Reverse lunge with your left leg -‐ That's one repetition -‐ Repeat with your right leg




Seal jacks (see description above)

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