AT2 Bodyweight Conditioning – Sprint Based

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AT2 Bodyweight Conditioning – Sprint Based

Copyright 2013 FatBurningNation.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.

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AT2 Bodyweight Conditioning – Sprint Based 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!

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AT2 Bodyweight Conditioning – Sprint Based 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.

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AT2 Bodyweight Conditioning – Sprint Based 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 6weeks. 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 Workout Tuesday: AT2 Conditioning Wednesday: AT2 Main Workout Thursday: AT2 Conditioning Friday: AT2 Main Workout Saturday: OFF Sunday: 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...

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

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.

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

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 40 yard sprint ◦ 16 pushups (advanced should do clapping pushups) ◦ 16 squat jumps 50 yard sprint ◦ 14 pushups (advanced should do clapping pushups) ◦ 14 squat jumps 60 yard sprint ◦ 12 pushups (advanced should do clapping pushups) ◦ 12 squat jumps 70 yard sprint ◦ 10 pushups (advanced should do clapping pushups) ◦ 10 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.

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

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: •

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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 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.

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

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 seconds Bodyweight Squats: 20 seconds Squat Holds: 10 seconds Repeat for 4 rounds then move to... Jump rope or sprints in place: 45 seconds Squat Jumps: 20 seconds Bodyweight Squats: 10 seconds Repeat for 4 rounds then move to... Jump rope or sprints in place: 60 seconds Wall sits: 60 seconds! Move back to the top and repeat 2 or 3 times if you dare! 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. 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 seconds Then move to... Jump rope or sprints in place: 45 seconds … © www.FatBurningNation.com

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

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 seconds Close Grip Pushups: 10 reps Jump rope or Sprints in Place or Jumping Jacks: 30 seconds Pushups: 10 reps (clapping pushups for more advanced) Jump rope or Sprints in Place or Jumping Jacks: 30 seconds Rest 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.

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

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 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 #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 yards 2. Sprint: 30-60 yards 3. Pushups: 25 reps Repeat in this fashion for 5 full rounds (10 sprints and 125 pushups). Rest ONLY when needed! © www.FatBurningNation.com

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

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 reps Ground Lunge Punches: 10, 9, 8 …1 reps each leg Bicycles: 10, 9, 8 …1 reps each side T-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 reps Leg Raise to Hip Up: 20 reps Low Alternating Lunge: 15 reps each leg Mountain Climbers: 10 reps each side Off Set Pushup: 5 reps each side Sprint: 30-60 yards Rest ONLY when needed and complete 4 full rounds.

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

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 each Rest as long needed then complete the interval below: Squat Jumps: 20 seconds Rest: 10 seconds Reverse Lunge Jumps: 20 seconds each leg Rest: 10 seconds Ice 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.

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

Workout #12 - SPRITE Workout Perform the workout below as outlined. Complete 5 full rounds resting ONLY when needed. Sprints: 30-60 yards Pushups: 25 reps Russian Twist: 25 reps each side In-n-Outs: 15 reps T-Pushups: 15 reps Electric 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)

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AT2 Bodyweight Conditioning – Sprint Based AT2 Conditioning Workouts – Sprint Based

Workout #14: Just The Beginning Before 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: Circuit #2 • 200 Meter Sprint 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 Forward

Before 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 • 200 Meter Sprint 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.

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AT2 Bodyweight Conditioning – Sprint Based

If You Need Exercise Descriptions, Please Visit Your Members Area Found At The Link Below: Please Click Here To Go To Your Members Download Area!

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