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WebDownload as PDF, TXT or read online from Scribd Flag for inappropriate content Download now of 28 WEEK 1 WORKOUT **Days not noted are rest days. DAY XERO WebApr 18, · Download Tutorial [ATHLEANX] Athlean Xero - Training Program. ATHLEAN XERO is an intense all out bodyweight assault, requiring absolutely no Web[DOWNLOAD HERE] AthleanX - Athlean Xero. blogger.com comments sorted by Best Top New Controversial Q&A Add a Comment Top posts of July 31, WebDownload free athlean xero workout ebooks in PDF, MOBI, EPUB, with ISBN ISBN and file size is about 59 MB - Labels: athlean xero workout CrossFit Bodyweight WebAthlean Xero PDF Book Details Product details ASIN: B09SM27H3M Publication date: February 15, Language: English File size: KB Text-to-Speech: Enabled ... read more
Straight forward. Not easy! PERFORM 99 REPS OF EACH WITH AS LITTLE REST AS POSSIBLE. SLASH - Prowler Pushups x reps Perform as many sets as needed to reach reps. Rest seconds "Slash " between sets. SLASH - Slick Floor Bridge Curls x reps Perform as many sets as needed to reach reps. SLASH - Doorway Face Pulls x reps 3B. BURNOUT - Doorway Rows x F each time you fail in pursuit of your "Slash Perform as many sets as needed to reach reps. BURNOUT - Inverted Rows x F each time you fail in between sets. Each exercise must be completed in the established order to move on to the final exercise. Be wary, there are no rest times within this workout. WALLED IN BY TWO EXERCISES. Wall Walks x 25 on way in 2. Wall Jax x 10 3. Wall Sprints x 60 seconds 4. Wall Suspension Climbers x 10 5. Wall Plank Pushups x 25 on way out. PUSH BULLSEYE 1A. Rest seconds 2 1B. Hover Plyos x F between sets. Rest 60 - 90 seconds between combos.
BW Side Lateral Raises x each arm 2 Rest seconds between sets. Rest seconds 2 5B. PULL BULLSEYE 1A. T Prone Presses x F between sets. Jamb Hammer Rows x each arm 2 Rest seconds between sets. HOME EXTENDED: 2. HOME EXTENDED: 4. LEGS BULLSEYE 1A. Long Leg Marches x F between sets. Single Leg Landmines x each leg 2 Rest seconds between sets. Bulgarian Split Squat x 3. Bulgarian Split Squat x 5A. If you fail to complete the exercise within the 30 second time limit, take a 60 second rest and move onto your next round of that threat. Keep in mind, any failure within the 1st three rounds of a threat earns you punishment one for that specific threat which will be performed at the end of that threat before moving onto the next threat and any failure in the 2nd three rounds of a threat will earn you punishment two for that threat which will also be performed at the end of that threat before moving onto the next threat.
Keep in mind, you will only accrue the punishment for the first time you fail in a particular half of the threat first 3 or last 3 rounds , it does not compound. NOTE: Rest between threats is to occur after any punishments that may have been accrued during that threat are performed. If no penalties accrued, 3 minute rest begins as soon as you complete your 6th round of the threat. X Plyo Pushups x F between sets. Hannibal Pushups x 2 Rest seconds between sets. Pause in10sity 4. Hannibal Pushups - x 2 Rest seconds between sets. Door Pullups x F between sets. Pullups x F 2. Side Lying Biceps Curls x each arm HOME EXTENDED: 2. Inverted Chin Curls x 2 Rest seconds between sets. Bicep Chin Curls x 3. Side Lying Biceps Curls x each arm HOME EXTENDED: 4. Inverted Chin Curls x each arm 2 Rest seconds between sets. Bicep Chin Curls x each arm 5A. Pullups x F LEGS BULLSEYE 1A. Creeping Reverse Lunges x F between sets. Slick Floor Bridge Curls x 2 Rest seconds between sets.
Stair Alt. Ecc Stepdowns x F into 5 Minute 1 Rest seconds between sets. You do not move onto the next build until you have completed all reps in the ladder for the build you are on. If you take close notice you will see that build 1 and 2 are isolated com- ponents of the final build exercises triple skyfalls and angry mules. Starting with build 1, you will alternate between the two exercises performing one rep of each, two reps of each, three reps of each, etc until 10 reps of each are completed. You may find that you need to rest at some point up the ladder. While there is no time limit here you are encouraged to keep your rest minimal to focus on improving your conditioning. After the build is finished you will rest two minutes and perform the next build in a similar fashion. Finish up your workout by performing the build 3 exercises in one final ladder to 10 reps each. BUILD 1 1A. REST 2 MINUTES AND PROCEED TO NEXT EXERCISE PAIRING BUILD 2 2A.
REST 2 MINUTES AND PROCEED TO NEXT EXERCISE PAIRING BUILD 3 3A. Countertop Chest Dips x F into 5 Minute 1 Rest seconds between sets. XERO TO HERO CHALLENGE THE LOWDOWN This challenge starts with the XERO exercise circuit consisting of 4 exercises knee pushups, bodyweight squats, back widows and mountain climbers. You have 4 minutes to complete 40 reps of each. If you do not complete all reps in good form within this time limit your challenge is over and you have scored at the BASIX level. If you do complete them you will rest the remainder of the 4 minute time frame and earn an additional 90 seconds of rest before moving onto the next level, the AVERAGE exercise circuit. Please note, you may bounce between all exercises wihin a circuit as you wish. You just have to be sure all reps are completed within your time frame in order to proceed.
In the AVERAGE circuit you will have 4 new exercises to perform hand release pushups, alternating side lunges, thumbs up pushups and squat thrusts. Once again 40 reps of each need to be performed but can be done in any manner, bouncing back and forth among them, as long as they are all done within 10 minutes. Here again you earn a rest of whatever time remains within your 10 minutes when you are finished with your last rep as well as an additional 3 minutes before moving onto your final HERO circuit Note: Failing to complete all reps within this time limit will earn you a score of SOLID on this challenge.
If you finish all reps within 25 minutes you are guaranteed a score of at least PRO on this challenge. If you finish all reps in under 20 minutes you will shoot to the top of the pack with a score of X-TREME! Finishing in greater than 20 minutes but less then 23 minutes will earn you an ELITE score. SCORING Determine your score by which level you reach and in how many minutes. ATHLEAN Beat The Boss Complete HERO level in under 21 minutes Superhero. ATHLEAN Xtreme Complete HERO level in under 20 minutes Hero.
ATHLEAN Elite Complete HERO level in under 23 minutes Vigilante. ATHLEAN Pro Complete HERO level in under 25 minutes Anti-Hero. ATHLEAN Solid Can't Complete AVERAGE level Sidekick. ATHLEAN Basix Can't Complete XERO level Xero. PROCEED TO NEXT PAGE TO PERFORM CHALLENGE. XERO TO HERO CHALLENGE HERE IS THE CHALLENGE. START HERE TIME TO COMPLETE: 4 MINUTES PUSH EXERCISE XERO EXERCISE A 1A. Knee Pushups x 40 LEGS EXERCISE XERO EXERCISE B 1B. BW Squats x 40 PULL EXERCISE XERO EXERCISE C 1C. Mountain Climbers x 40 REST 90 SECONDS AND PROCEED TO NEXT LEVEL TIME TO COMPLETE: 10 MINUTES PUSH EXERCISE AVERAGE EXERCISE A 2A.
Hand Release Pushups x 40 LEGS EXERCISE AVERAGE EXERCISE B 2B. PUSH EXERCISE HERO EXERCISE A 3A. Handstand Pushups x 40 LEGS EXERCISE HERO EXERCISE B 3B. XFG's x 40 PULL EXERCISE HERO EXERCISE C 3C. com NoFlyCrew 28 Powered by TCPDF www. Uploaded by Hervian Dirgantara Putra. Document Information click to expand document information Description: Athlean xero 2 Semoga mendapat keberkahan dari pdf ini Mohon doa yang terbaik teman teman. Copyright © © All Rights Reserved. Available Formats PDF, TXT or read online from Scribd. Share this document Share or Embed Document Sharing Options Share on Facebook, opens a new window Facebook.
Did you find this document useful? Is this content inappropriate? Report this Document. Description: Athlean xero 2 Semoga mendapat keberkahan dari pdf ini Mohon doa yang terbaik teman teman. Copyright: © All Rights Reserved. Available Formats Download as PDF, TXT or read online from Scribd. Flag for inappropriate content. Download now. Jump to Page. Search inside document. SCISSOR JACKS X 20 ARMS OVERHEAD EQUALS 1 REP Determine your score by the number of COMPLETE rounds of the COMBINED strength and SCORING conditioning circuits you perform in one hour. ATHLEAN Beat The Boss Complete 15 rounds in 1 hour Father TIme ATHLEAN Xtreme Complete 15 OR MORE rounds in 1 hour Hour Hero! ATHLEAN Elite Complete rounds in 1 hour Clocksmith ATHLEAN Pro Complete rounds in 1 hour Time Keeper ATHLEAN Solid Complete rounds in 1 hour Fake Rolex ATHLEAN Basix Complete LESS THAN 5 rounds in 1 hour Broken Clock.
ATHLEAN Beat The Boss Complete HERO level in under 21 minutes Superhero ATHLEAN Xtreme Complete HERO level in under 20 minutes Hero ATHLEAN Elite Complete HERO level in under 23 minutes Vigilante ATHLEAN Pro Complete HERO level in under 25 minutes Anti-Hero ATHLEAN Solid Can't Complete AVERAGE level Sidekick ATHLEAN Basix Can't Complete XERO level Xero PROCEED TO NEXT PAGE TO PERFORM CHALLENGE. Related Interests Management Of Obesity Strength Training Human Anatomy Recreation Physical Exercise. You might also like Old-School-Iron Old-School-Iron. Athlean Anabolix Phase Athlean Anabolix Phase. Inferno Max Shred Plan Inferno Max Shred Plan. Management Of Obesity. CORE4 ABS Month 1 Workouts. pdf CORE4 ABS Month 1 Workouts. Armored Abs Bonus InkSaver Armored Abs Bonus InkSaver. Armored Abs Bonus Armored Abs Bonus. Dragon Bonus Workouts Dragon Bonus Workouts. Old School Iron Old School Iron. pdf 2da4edbc8dff8ac58e55b99e5.
ATHLEAN-XERO-PF ATHLEAN-XERO-PF. Workouts challenge athlean Xero. pdf Workouts challenge athlean Xero. ISSA Online Coaching Certification Programming Template ISSA Online Coaching Certification Programming Template. ats4sample ats4sample. Workout Plan Workout Plan. PDF Converter. OCR PDF. Add image to PDF. Edit scanned PDF. Split PDF. Merge PDF. Extract Pages. PDF to Word. PDF to Excel. PDF to PPT. PDF to JPG. Edit PDF. Delete Pages. Rotate PDF. PDF Reader. Page Numbering. Word to PDF. PPT to PDF. eSign PDF. Protect PDF. Convert from PDF. Convert to PDF. About us. Customer Stories. GDPR Compliance. User Reviews. ATHLEAN Pro 2 Touches Grind Over Matter. ATHLEAN Solid Touches Ground XERO. ATHLEAN Basix 5 or more Touches Ground Beef IF YOU WANT TO.
To Failure 3 1B. Push Ups To Failure Rest 60 seconds between sets. Doorway Bicep Curls To Failure on the same arm. Repeat on the opposite arm. Hover Hold Push Ups To Failure Rest 60 seconds between sets. Single Leg Bulgarian Wall Squats To Failure Perform on each leg without resting then go into LEGS. Lateral Frog Hops To Failure Rest 60 seconds between sets SHOULDERS. Rear Delt Iron Cross To Failure Rest 60 seconds between sets. Single Leg Burpees — 10 per minute Alternate 5 on each leg - Perform in minutes 1,4,7,10,13,16, LACTIC ACID TRIP THE LOWDOWN In this workout you are to perform a static isometric holding exercise for 1 minute prior to an explosive dynamic exercise to failure with the goal being to see how many reps you can achieve on the second of that pairing. Your final score is determined by counting up the total number of reps that you achieve in the second half of the 4 exercise pairings across all 3 rounds!
Want even more of a challenge? Combo 1: Delt Door Jammers INTO Pike Pushups Combo 2: Wall sits INTO SPLIT SQUAT JUMPS Combo 3: Hover Hold PUSHUPS INTO CLAPPING PLYO PUSHUPS Combo 4: Back Widow HOLDS INTO THUMBS UP PUSHUPS Hold fIRST ExERCISE FOR 1 minutE and then COUNT HOW MANY REPS YOU GET ON SECOND ExERCISE TO FAILURE. ATHLEAN Beat The Boss Whipped the Trip! ATHLEAN Xtreme or Greater Righteous! ATHLEAN Elite Outta Sight! ATHLEAN Pro Goovy! ATHLEAN Solid Cool! ATHLEAN Basix Less than 60 Bummer! Jack Pushups To Failure CHEST. Rocking Horse Pushups To Failure. Rear Delt Iron Cross 3 To Failure Rest 60 seconds between sets To Failure 2C. Jamb Hammer Rows On Each Arm. L-Sit Cage Escapes 3 To Failure Rest 60 seconds between sets 3C. Plank Walk Ups To Failure. To Failure 4A. Levitation Squats On Each Leg Perform each leg without resting then go into LEGS.
Wall Sits 3 To Failure wall sits. Rest 60 seconds between sets 4C. Pike Pushups To Failure SHOULDERS. Stingers 3 To Failure Rest 60 seconds between sets Hold 5C. Delt Door Jammers To Failure. REST 1 MINUTE BETWEEN ROUNDS. Crucifix Pushups Chest 3 To Failure. Power Plank Ups Triceps 3 To Failure. Handstand Pushups Shoulders 3 To Failure. There is no rest allowed between exercises. You are permitted to FAIL once and only once in each of these exercise categories. Once you have however, your challenge is over and the round you are currently in at the time of the second failure will determine your score. For instance, you may complete 3 complete rounds of all exercises without ever failing on any. If however, in round 4, you fail to complete 10 thumbs up pushups strength exercise you would be half way to being counted out!
If in round 5 you can simply not perform the full duration of 30 seconds on the mountain climbers conditioning exercise for example, then you would have failed ONE of the strength exercises and ONE of the conditioning exercises and will be done. Are you a one trick pony? on the conditioning exercises or vice versa? Not so fast my friend. Accumulate 3 failures in any one category and you are also DONE! Note the round your third failure comes and determine your score. Try completing the challenge using the same scoring system except, this time HERE IS THE CHALLENGE 1. Mountain Mules - 10 reps 6.
Plank walk ups - 30 secs 2. Mountatin Climbers - 30 secs 7. Cross Knee PLANK Push Ups - 10 reps 3. Side Kick throughS - 30 secs 4. Alternating 3 point burpee - 30 secs 9. Levitation Squats — 10 reps each leg 5. Thumbs Up Push Ups - 10 reps Wall sits - 30 secs REST 30 seconds and REPEAT The round you are in at the time of the second category failure will determine your score. Accumulate 3 Scoring failures in any one category and you are also DONE! ATHLEAN Beat The Boss Round 9 Man of Titanium? ATHLEAN Elite Fail in Rounds 8 or 9 Superhuman. ATHLEAN Basix Fail in Rounds 1 TO 3 Paper Tiger IF YOU WANT TO. Inchworm Plyos 3 To Failure Rest 60 seconds between sets 1C.
Sliding Knee Pulldowns 3 To Failure Rest 60 seconds between sets 2C. Superman Lifts To Failure. Power Plank Ups To Failure TRICEPS. Diamond Cutter Push Ups 3 To Failure Rest 60 seconds between sets 3C. Pounding Triceps Trunk Lifts To Failure. Creeping Lunges 3 To Failure Rest 60 seconds between sets 4c. Bodyweight Squats To Failure. Mountain Mules To Failure SHOULDERS. Power Pushaways 3 To Failure Rest 60 seconds between sets To Failure on 5C. Bodyweight Side Lateral Raises each arm. REST AND REPEAT ROUNDS. Reverse Elbow Pushups Back Widows 3 To Failure. You must perform total reps of the 5 exercises in the challenge seen to the left as quickly as you can. Finish your total reps quicker and face a lesser penalty. The order in which you do the exercises of the challenge and the number of reps you do at one time are up to you. Just get it done, or pay the price at the end. Complete the following reps in any order and any HERE IS THE CHALLENGE number at one time as quickly as possible:.
If you finish under the 30 second mark of any minute…round down to determine the number of xero tolerance circuits you need to perform. If you finish over the 30 second mark of any minute round up. Scoring Determine your score by how long it takes you to complete the reps. ATHLEAN Beat The Boss 14 Min 44 Sec X-Ecuted This Challenge! ATHLEAN Xtreme Less than 15 Min. Proven Innocent! Out For Good Behavior. Community Service. ATHLEAN Basix Greater than 22 Min. Life Without Parole.
Step Through Pushups To Failure Rest 60 seconds between sets. Reverse Elbow Pushups Back Widows To Failure Rest 60 seconds between sets. Cobra Push Ups To Failure Rest 60 seconds between sets. Rolling Scissor Squats To Failure Rest 60 seconds between sets SHOULDERS. Power Pushaways To Failure 3 Rest 60 seconds between sets. REST XERO REST PROTOCOL 2 Roll Planks for 60 — Side Scissor Plank Left for 30 — Rolling Planks for 60 — Side Scissor Plank Right for REST XERO REST PROTOCOL 3 Alpine Climbers for 60 — Cliffhanger Planks for 15 — Alpine Climbers for 60 — Cliffhanger Planks for REST XERO REST PROTOCOL — REPEAT FOR A TOTAL OF 2 ROUNDS.
Wall Spiderman Pushups Chest 3 To Failure. Diamond Cutter Pushups Triceps 3 To Failure. Pike Pushups Shoulders 3 To Failure. THE GRINDER THE LOWDOWN Before starting this workout, you will want to be adequately warmed up in terms of your core body temperature, but extremely fresh in terms of your muscle output. This can be achieved by performing minutes of total body warmup activities like high knee running, jumping jacks, simulated jump rope, etc. Begin this challenge by performing as many reps as you can of bodyweight pushups until failure. Your goal in the grinder is to perform one and a half times the number of max pushups you just completed…without ever coming up for a rest! In other words… once you start your first pushup you must continue to grind away trying never to let your knees touch the ground again until all reps are complete!
Should you have to touch your knees to the ground at any point to formally rest…you are allowed exactly 10 seconds to do so…at which point you must reassume the pushup position and start cranking away again! ATHLEAN Beat The Boss No Touches! No Quit in the Boss! ATHLEAN Xtreme No Touches! Grind Time Player. ATHLEAN Elite 1 Touch True Grit. ATHLEAN Pro 2 Touches Grind Over Matter. ATHLEAN Solid Touches Ground XERO. ATHLEAN Basix 5 or more Touches Ground Beef IF YOU WANT TO. To Failure 3 1B. Push Ups To Failure Rest 60 seconds between sets. Doorway Bicep Curls To Failure on the same arm.
Repeat on the opposite arm. Hover Hold Push Ups To Failure Rest 60 seconds between sets. Single Leg Bulgarian Wall Squats To Failure Perform on each leg without resting then go into LEGS. Lateral Frog Hops To Failure Rest 60 seconds between sets SHOULDERS. Rear Delt Iron Cross To Failure Rest 60 seconds between sets. Single Leg Burpees — 10 per minute Alternate 5 on each leg - Perform in minutes 1,4,7,10,13,16, LACTIC ACID TRIP THE LOWDOWN In this workout you are to perform a static isometric holding exercise for 1 minute prior to an explosive dynamic exercise to failure with the goal being to see how many reps you can achieve on the second of that pairing.
Your final score is determined by counting up the total number of reps that you achieve in the second half of the 4 exercise pairings across all 3 rounds! Want even more of a challenge? Combo 1: Delt Door Jammers INTO Pike Pushups Combo 2: Wall sits INTO SPLIT SQUAT JUMPS Combo 3: Hover Hold PUSHUPS INTO CLAPPING PLYO PUSHUPS Combo 4: Back Widow HOLDS INTO THUMBS UP PUSHUPS Hold fIRST ExERCISE FOR 1 minutE and then COUNT HOW MANY REPS YOU GET ON SECOND ExERCISE TO FAILURE. ATHLEAN Beat The Boss Whipped the Trip! ATHLEAN Xtreme or Greater Righteous! ATHLEAN Elite Outta Sight! ATHLEAN Pro Goovy! ATHLEAN Solid Cool! ATHLEAN Basix Less than 60 Bummer! Jack Pushups To Failure CHEST. Rocking Horse Pushups To Failure. Rear Delt Iron Cross 3 To Failure Rest 60 seconds between sets To Failure 2C.
Jamb Hammer Rows On Each Arm. L-Sit Cage Escapes 3 To Failure Rest 60 seconds between sets 3C. Plank Walk Ups To Failure. To Failure 4A. Levitation Squats On Each Leg Perform each leg without resting then go into LEGS. Wall Sits 3 To Failure wall sits. Rest 60 seconds between sets 4C. Pike Pushups To Failure SHOULDERS. Stingers 3 To Failure Rest 60 seconds between sets Hold 5C. Delt Door Jammers To Failure. REST 1 MINUTE BETWEEN ROUNDS. Crucifix Pushups Chest 3 To Failure. Power Plank Ups Triceps 3 To Failure. Handstand Pushups Shoulders 3 To Failure. There is no rest allowed between exercises. You are permitted to FAIL once and only once in each of these exercise categories. Once you have however, your challenge is over and the round you are currently in at the time of the second failure will determine your score. For instance, you may complete 3 complete rounds of all exercises without ever failing on any. If however, in round 4, you fail to complete 10 thumbs up pushups strength exercise you would be half way to being counted out!
If in round 5 you can simply not perform the full duration of 30 seconds on the mountain climbers conditioning exercise for example, then you would have failed ONE of the strength exercises and ONE of the conditioning exercises and will be done. Are you a one trick pony? on the conditioning exercises or vice versa? Not so fast my friend. Accumulate 3 failures in any one category and you are also DONE! Note the round your third failure comes and determine your score. Try completing the challenge using the same scoring system except, this time HERE IS THE CHALLENGE 1. Mountain Mules - 10 reps 6. Plank walk ups - 30 secs 2. Mountatin Climbers - 30 secs 7. Cross Knee PLANK Push Ups - 10 reps 3. Side Kick throughS - 30 secs 4. Alternating 3 point burpee - 30 secs 9. Levitation Squats — 10 reps each leg 5. Thumbs Up Push Ups - 10 reps Wall sits - 30 secs REST 30 seconds and REPEAT The round you are in at the time of the second category failure will determine your score. Accumulate 3 Scoring failures in any one category and you are also DONE!
ATHLEAN Beat The Boss Round 9 Man of Titanium? ATHLEAN Elite Fail in Rounds 8 or 9 Superhuman. ATHLEAN Basix Fail in Rounds 1 TO 3 Paper Tiger IF YOU WANT TO. Inchworm Plyos 3 To Failure Rest 60 seconds between sets 1C. Sliding Knee Pulldowns 3 To Failure Rest 60 seconds between sets 2C. Superman Lifts To Failure. Power Plank Ups To Failure TRICEPS. Diamond Cutter Push Ups 3 To Failure Rest 60 seconds between sets 3C. Pounding Triceps Trunk Lifts To Failure. Creeping Lunges 3 To Failure Rest 60 seconds between sets 4c. Bodyweight Squats To Failure. Mountain Mules To Failure SHOULDERS.
Workouts Challenge Athlean Xero PDF,Download Tutorial [ATHLEANX] Athlean Xero - Training Program
WebAthlean Xero PDF Book Details Product details ASIN: B09SM27H3M Publication date: February 15, Language: English File size: KB Text-to-Speech: Enabled WebGet Form Show details Fill athlean xero workout no No Download Needed needed: Try Risk Free Form Popularity athlean xero español gratis form Get, Create, Make and Sign WebApr 18, · Download Tutorial [ATHLEANX] Athlean Xero - Training Program. ATHLEAN XERO is an intense all out bodyweight assault, requiring absolutely no Webathlean x xero download pdf form can be edited, filled out, and signed with the pdfFiller Google Chrome Extension. You can open the editor right from a Google search page WebJune 25th, - ATHLEAN XERO PDF FREE DOWNLOAD Name ATHLEAN XERO Downloads Update December 24 File size 4 MB ATHLEAN XERO Jan 13 WebDownload as PDF, TXT or read online from Scribd Flag for inappropriate content Download now of 28 WEEK 1 WORKOUT **Days not noted are rest days. DAY XERO ... read more
Hover Plyos x F between sets. Tactical Booklet Tactical Booklet Climbers x 40 2B. Rest 90 seconds 1 midrange - 1 SET before proceeding to LEGS. If you take close notice you will see that build 1 and 2 are isolated com- ponents of the final build exercises triple skyfalls and angry mules. BW Triceps Extensions x F 3. When the five minute block is up, move onto the next block.
Compress PDF. pdf CORE4 ABS Month 1 Workouts. In the AVERAGE circuit you will have 4 new exercises to perform hand release pushups, alternating side lunges, thumbs up pushups and squat thrusts. Better Arms Better Arms. Quad Plyo Pushups x 4 2A. PPT to PDF.
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