DURATION
EXERCISES
2 WEEKS
53
EQUIPMENT
Bythistimeofyear,peopleusuallyfallintooneoftwocamps:Oneisfullofthosewhohittheironinthe
springandcarriedthefruitsoftheirlaborthroughthegantletofthesleevesoptionalsocialcircuit.The
otherisloadedwiththosewhoalmosthittheirdesiredlevelofconditioningbeforetheirabsdiedaslow
andpainfuldeathatthehandsofsummeraleandfingerfood.
Butnomatterwhichcategoryyoufallinto,theremainingweeksofwarmweatherofferopportunityone
lastshottoshowofabodyyoucanbeproudof.Butthatchiseledlookyourehopingtouseasanew
profilepicisgoingcostyou.Themostprovenandreliableprogramsouttherearetheonesthataccount
forprogressionandadaptationtheonesthatcallforspecificcyclesofworkatvaryingintensitiesand
loads,toelicitaparticularresult.
Sadly,withtheautumnalequinoxonthehorizon,youdonthavethatkindoftime.Inordertoslaythe
goodtimesyouveaccumulatedaroundyourwaistlinethissummerortorecaptureyourearlyJuneform
youregoingtoneedtodiginwithaprogramthatforcesresultsbyattrition.Thegoalistotrainsohard,
sooften,andsowellthatyourbodyhasnochoicebuttorespondwithamarkedlyincreasedcapacityto
torchfat.
Thisroutineisfromthebreakincaseofemergencyvault,andthosewhofollowittotheletterwillbe
decidedlymorepreparedtogosansshirtinthewaningdaysofbeachseason.Willyoubeoneofthem?
Activity
Resistance
Cardio
Resistance
Cardio
Resistance
Cardio
Resistance
Rest
Cardio
10
Resistance
11
Cardio
12
Resistance
13
Rest
14
Cardio
SELECTIVE ADAPTIONS
Inordertoproducethedesiredresults,youregoingtohavetosubmittoaslightlylessacademicbut
utterlymorechaoticmethodoftraining.whilemostprogramscarefullymanipulateamultitudeof
variables,weregoingtowhittlethatlistdowntothosethataremostconducivetofatlossandmuscle
preservation.itsgoingtobetough,butitsgoingtowork.
Intensity
Ittakesmorethanacoupleofleisurelyjauntsonthetreadmilltogetintophotoshootreadyshape.those
whoachievethelean,muscularlookofthemenyouseeinthesepageshavedonesobytacklingtough
workoutswithzeal.byincorporatinghigherintensityprotocolssuchasTabataandhighintensityinterval
training(H.I.I.T.)youkeepyourworkoutsatamodestlengthandmaximizemusclebreakdown,which
helpsboostpostworkoutcalorieburn.Tabata,whichcallsforeight20secondcyclesofworkfollowedby
10secondsofrest,allowsyoutoexhaustalltypesofmusclefiberwhileelevatingyourmetabolism.
Frequency
Twoweeksdoesntgiveyoumuchtimetotriggernoticeablechangesinyourbody.Tonegatethetime
factor,youllbecondensingtheworkschedule.overthenext14days,youllputin12totalworkouts,with
tworestdaysbuiltin.theincreasedfrequencyofworkoutswillupthenumberofcaloriesyoureburning
overthecourseoftheprogram.bykeepingrepairandrecoveryconstantbetweenworkouts,youllhave
yourmetabolismworkingovertimetokeepup.Thistypeofscheduleisnotsustainableinthelongterm,
butyoullfindthatyourbodycandoalmostanythingforatwoweekblock,oftenwithpositiveresults.
Resistance
Thistwoweekprogrammandatestheuseofheavycompoundexercisestostarteveryweightworkout.
bykeepingheavytraininginyourprogram,youllforceyourbodytokeepitsnaturalproductionofgrowth
hormone(gh).Highgh,whichpeakswhileyousleep,isakeyplayerinthefatburningprocess.Then,by
targetingindividualbodypartswithTabatastylework,youllincreaselocalbloodflowtoworkingmuscles.
oneachTabataexercise,startwithaweightyoucanhandlefor1215reps.astheworkdragson,your
repcountswillfade.pauseonlywhenneeded,andperformpartialrepsifnecessarytokeepgoingthe
entire20seconds.
Cardio
YoullstarteachcardiodaywithTabatatimedcardio.Theh.i.i.T.protocolthatfollowscallsforsprinting
ontheminute,meaningthatyoursprintsandactiverestwillalwaysadduptoaminute.yourefreeto
chooseyourmethodofcardio,buttreadmillrunninghasbeenshowntoburnmorecaloriesthancycling.
inthefirstworkout,perform10allout12secondsprints,with48secondsofactiverest.Thiswillamount
to120secondsoftotalsprinting.Thenexttimeout,domore:11sprintsat13secondseach,withactive
restdiminishingbyasecond.youcanexpectasimilaruptickinvolumeeachcardiosession.
Rest
Yes,thereisrestbuiltintwodays,tobeexactbutnotuntilyouveputinsevenstraightdaysofpedal
tothemetalwork.restondays8and13toallowyourbodytotemporarilyrecoverfromthegrindofthe
program.thiswillhelpyoubankmoreenergyfortheworkdaysthatfollow.Theserestdaysare
mandatory.Forthoseofyouhittingthepanicbutton,dontfret12outof14daysattheseintensitieswill
stillbeplentyadequateforgettingyourshred.remember:yourbodychangeswhileitrecovers,notwhile
youtrain.soconsiderthesetwodaysyourchancetobustintothegymalittlemorerippedonDays9and
14.
RESISTANCE DAYS
Therearethreeresistanceworkoutseachdonetwiceinthe14Dayemergencyshredschedule.All
startoffwithabasiccompoundmovementdonewithheavyweight,whichisfollowedbyaseriesofmore
targetedexercisesdoneTabatastyle.
CARDIO DAYS
Onyourcardiodays,youllleadoffwithaTabatatimedcardiomovetosendyourheartratesoaring.
Youllfollowwithintervalsprints.
DAY 1
Resistance Day
EXERCISE 1
SETS
BARBELL DEADLIFT
REPS
How to
PLAY
<60 sec
REST
EXERCISE 2
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 3
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 4
SETS
PEC DECK
20 sec
REPS
10 sec
REST
EXERCISE 5
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 6
SETS
DOUBLE CRUNCH
20 sec
REPS
How to
PLAY
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.
DAY 2
Cardio Day
EXERCISE 1
BURPEE
SETS
20 sec
10 sec
REST
REPS
10 sec
REST
--
EXERCISE 2
SETS
SPRINTS
12 sec
REPS
--
REST
Perform as a high intensity sprint. Alternate between high and low intensity for 10 total sprints.
--
EXERCISE 3
SETS
SPRINTS
48 sec
REPS
--
REST
Perform as a low intensity sprint. Alternate between high and low intensity for 10 total sprints.
DAY 3
Resistance Day
4
EXERCISE 1
SETS
BARBELL DEADLIFT
REPS
How to
PLAY
<60 sec
REST
Perform sets in rest-pause fashion, if necessary, doing 23 reps at a time, then resting 1520 seconds; repeat as many times as necessary till you reach 8
reps.
EXERCISE 2
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 3
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 4
DUMBBELL LYING TRICEPS EXTENSION
You'll need: Dumbbells, Bench
How to
SETS
20 sec
REPS
PLAY
10 sec
REST
EXERCISE 5
SETS
REAR-DELT RAISE
20 sec
REPS
10 sec
REST
EXERCISE 6
SETS
HAMMER CURL
20 sec
REPS
10 sec
REST
EXERCISE 7
SETS
CABLE PRESSDOWN
20 sec
REPS
How to
PLAY
10 sec
REST
DAY 4
Cardio Day
8
EXERCISE 1
SETS
SPEED SKATER
20 sec
REPS
10 sec
REST
--
EXERCISE 2
SETS
SPRINTS
13 sec
REPS
--
REST
Perform as a high intensity sprint. Alternate between high and low intensity for 11 total sprints.
EXERCISE 3
SPRINTS
--
SETS
47 sec
REPS
--
REST
Perform as a low intensity sprint. Alternate between high and low intensity for 11 total sprints.
DAY 5
Resistance Day
4
EXERCISE 1
SETS
REPS
How to
PLAY
<60 sec
REST
EXERCISE 2
SETS
MOUNTAIN CLIMBER
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 3
SETS
KETTLEBELL SWING
20 sec
REPS
How to
PLAY
10 sec
REST
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds. Can be substituted for dumbbell swings.
EXERCISE 4
SETS
GENERAL PUSHUP
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 5
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 6
SETS
DUMBBELL FLYE
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 7
DUMBBELL ROW
You'll need: Dumbbells
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 8
SETS
BICYCLE CRUNCH
20 sec
REPS
How to
PLAY
10 sec
REST
DAY 6
Cardio Day
8
EXERCISE 1
SETS
MOUNTAIN CLIMBER
20 sec
REPS
How to
PLAY
10 sec
REST
--
EXERCISE 2
SETS
SPRINTS
14 sec
REPS
--
REST
Perform as a high intensity sprint. Alternate between high and low intensity for 12 total sprints.
--
EXERCISE 3
SETS
SPRINTS
46 sec
REPS
--
REST
Perform as a low intensity sprint. Alternate between high and low intensity for 12 total sprints.
DAY 7
Resistance Day
4
EXERCISE 1
SETS
BARBELL DEADLIFT
REPS
How to
PLAY
<60 sec
REST
EXERCISE 2
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
REST
EXERCISE 3
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 4
SETS
PEC DECK
20 sec
REPS
10 sec
REST
EXERCISE 5
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 6
SETS
DOUBLE CRUNCH
20 sec
REPS
How to
PLAY
10 sec
REST
DAY 9
Cardio Day
8
EXERCISE 1
SETS
BURPEE
20 sec
REPS
10 sec
REST
EXERCISE 2
SPRINTS
--
SETS
15 sec
REPS
--
REST
Perform as a high intensity sprint. Alternate between high and low intensity for 13 total sprints.
--
EXERCISE 3
SETS
SPRINTS
45 sec
REPS
--
REST
Perform as a low intensity sprint. Alternate between high and low intensity for 13 total sprints.
DAY 10
Resistance Day
4
EXERCISE 1
SETS
BARBELL DEADLIFT
REPS
How to
PLAY
<60 sec
REST
Perform sets in rest-pause fashion, if necessary, doing 23 reps at a time, then resting 1520 seconds; repeat as many times as necessary till you reach 8
reps.
EXERCISE 2
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 3
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 4
SETS
20 sec
REPS
How to
PLAY
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.
EXERCISE 5
REAR-DELT RAISE
SETS
20 sec
REPS
10 sec
REST
10 sec
REST
EXERCISE 6
SETS
HAMMER CURL
20 sec
REPS
10 sec
REST
EXERCISE 7
SETS
CABLE PRESSDOWN
20 sec
REPS
How to
PLAY
10 sec
REST
DAY 11
Cardio Day
8
EXERCISE 1
SETS
SPEED SKATER
20 sec
REPS
10 sec
REST
--
EXERCISE 2
SETS
SPRINTS
16 sec
REPS
--
REST
Perform as a high intensity sprint. Alternate between high and low intensity for 14 total sprints.
--
EXERCISE 3
SETS
SPRINTS
44 sec
REPS
--
REST
Perform as a low intensity sprint. Alternate between high and low intensity for 14 total sprints.
DAY 12
Resistance Day
4
EXERCISE 1
SETS
REPS
How to
PLAY
EXERCISE 2
<60 sec
REST
SETS
MOUNTAIN CLIMBER
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 3
SETS
KETTLEBELL SWING
20 sec
REPS
How to
PLAY
10 sec
REST
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds. Can be substituted for dumbbell swings.
EXERCISE 4
SETS
GENERAL PUSHUP
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 5
SETS
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 6
SETS
DUMBBELL FLYE
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 7
SETS
DUMBBELL ROW
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 8
BICYCLE CRUNCH
You'll need: No Equipment
How to
SETS
20 sec
REPS
PLAY
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.
DAY 14
10 sec
REST
DAY 14
Cardio Day
8
EXERCISE 1
SETS
MOUNTAIN CLIMBER
20 sec
REPS
How to
PLAY
10 sec
REST
EXERCISE 2
SPRINTS
--
SETS
17 sec
REPS
--
REST
Perform as a high intensity sprint. Alternate between high and low intensity for 15 total sprints.
EXERCISE 3
SPRINTS
--
SETS
43 sec
REPS
--
REST
Perform as a low intensity sprint. Alternate between high and low intensity for 15 total sprints.