1

A Welcome to WOD Whipper

Workouts from Head Trainer at
Master of Muscle Dre Amos...
Congratulations! You have discovered the secret to no
more long boring cardio! Use these fat-torching jump rope
workouts to shed even the most stubborn fat.
Inside this e-book, youll discover the hot and addictive
method of High Intensity Interval Training (HIIT) or as its
sometimes known Metabolic Training - either way youre
going to love the fact that it means no long boring treadmill
and elliptical machines.
These workouts are designed to give you maximum results
so try and stick as close to the timings as you can making
sure you still train safe. If you want an even more intense
burn you can string 2-3 of the shorter ones together to get
a highly intense workout!
May you never, EVER get bored with your workouts EVER
again!

Dre Amos

Dre Head Trainer Master of Muscle

BE STRONG. BE YOUR BEST.

For More Inspiration for Your Fitness Training, Nutrition, Supplementation
and all round Motivational Needs - Connect With Us Here!
masterofmuscle.com
facebook.com/masterofmuscle
twitter.com/masterofmuscle
masterofmuscle.tumblr.com
pinterest.com/mastermusclemgt
instagram.com/masterofmuscle
plus.google.com/s/masterofmuscle

Disclaimer:
You must get your physicians approval before beginning this
exercise program. The recommendations in this and any other
document are not medical guidelines but are for educational
purposes only. You must consult your physician prior to starting
this or any other program, or if you have any medical condition
or injury that can possibly worsen with physical activity. This
program is designed for healthy individuals 18 years and older
only. The information in this document is meant to supplement,
not replace, proper exercise training.
All forms of exercise pose some inherent risks. Master of
Muscle advises readers to take full responsibility for their
safety and know their limits. Before partaking in the exercises
in this or any other program, be sure that your equipment is
well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness.
The exercises in this book are not intended as a substitute for
any exercise routine or treatment or dietary regimen that may
have been prescribed by your physician. Dont lift heavy weights
if you are alone, inexperienced, injured, or fatigued. Dont
perform any exercise unless you have been shown the proper
technique by a certified fitness trainer or certified strength and
conditioning specialist.
Always ask for instruction and assistance when lifting. Dont
perform any exercise without proper instruction. Always do
a warm-up prior to any exercise including but not limited
to interval training. See your physician before starting any
exercise or nutrition program. If you are taking any medications,
you must talk to your physician before starting any exercise
program, including but not limited before starting any exercise
program, including but not limited to masterofmuscle.com.
If you experience any lightheadedness, dizziness, or shortness
of breath while exercising, stop the movement and consult a
physician immediately. 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.
If your physician recommends that you dont use this or any
other program, please follow your doctors orders.

Remember to Train SAFELY

Get used to jump roping first before you start any of the
advanced exercises
Dont do any exercises that you arent sure how to do.
Always get personal instruction from a certified trainer or
ask for a substitute exercise.
If it hurts, STOP! Dont be afraid to use alternative exercises.
We dont believe in the no pain, no gain mentality.
If you need extra recovery within the workout or between
workouts, dont hesitate to take it. In other words, dont keep
going if youre feeling dizzy!
Use a spotter if you are training with heavy weights.
Just because something looks easy on paper doesnt mean
you dismiss it. On the other hand if something looks too
difficult, then be safe and use an easier exercise and adjust
recovery and rest periods.
If you want to start this or any other program but think
you have an injury, get medical attention FIRST and have a
professional therapist rehabilitate your injury before starting
any exercise program.
If you decide to use running as your form of interval training
(especially sprints), make sure you have good running shoes
and always do an extra thorough warm-up.

QUICK TIP: For the timed sets, I strongly encourage you to

download the gymboss app or you can use your timer on your
smartphone.

Table of
Contents
Getting Started
How To Set Up Your Wod Whipper &
Master Those Double Unders / 6
A Quick Word On HIIT Training / 10
Things To Remember / 12
How To Modify Any Wod Whipper Workout
To Your Fitness Level / 13
Bodyweight Whippers / 15
Density Whippers
(these Use Some Simple Gym Equipment
Such As Dumbells, Kettlebells Etc...) / 22

Exercise Illustrations And Descriptions

/ 29

How to Use Your WOD WHIPPER

Jump Rope - fAQ
Firstly before you start to jump you need to get the correct adjustment to
your jump rope. Its important to do this, as having the correct adjustment
means you will be able to spin the rope faster and limit getting tangled
and catching the rope.

How do I get the correct adjustment

on my jump rope?
1. Place your jump rope on the ground
2. Stand on the midpoint of the rope (an equal distance between the
handles)
3. Grasp the handles and pull them to your chest while standing on
the rope
4. The top of the handles should reach about 6 inches below the
collar bone (not as high as the collar bone or as low as the upper
absIf in doubt, go a bit too long and shorten the rope a bit as you
get more experienced)
5. Using the screw adjustment, cut the rope to the right length and
adjust accordingly.

IMPORTANT:
Make sure you tighten the screws properly to ensure they wont come
loose whilst jumping.
Also if you have a lot of excess wire rope, you will need some bolt
cutters/wire cutters, garden shears etc to get a clean cut - once cut just
pop the rubber caps back on the end of the rope to limit fraying.

NOW ITS TIME TO JUMP!

1) Whats the best way to jump rope?
The trick is not to do things too quickly! At first, keep your focus on
practicing timing and coordination. Start with one jump at a time.
Once you master timing and rhythm, increase to five jumps per set.
As you gain proficiency, keep adding jumps until you can perform 140
consecutive jumps. To build your proficiency, keep practicing!
Do not immediately focus on improving SPEED. Simply mastering
these two techniques will provide you with a solid foundation for your
jump rope training.

Start with the Bounce Step

1. Jump with both feet approx. 1 inch off the floor
2. Land lightly on the balls of your feet
3. Do not let your heels touch the ground on landing
4. Master the bounce step before attempting the alternate-foot step

Progress to the alternate-foot step

1. Instead of jumping with both feet at once, alternate your feet as if
running in place
2. Be sure to raise your knees to the front
3. Jump a little higher than 1 inch off the floor
4. Stay on the balls of your feet

Top 7 Tips to Perfecting The Double Under!

When you feel comfortable with the bounce step and the alternate foot
step you can progress to the double under. There is a lot of mystery
surrounding this move but essentially as your fitness builds and more
importantly your CONFIDENCE that is when you should try the double
under.
Tip 1. I know this is rather boring but get good at singles first. Im talking
fast rotational jump roping. Ideally, you should barely be coming off the
ground when you jump. You dont need to jump like you are doing box
jumps. Keep your jump height and the rope rotation consistent.
Tip 2. To properly execute the single bounce, you should only be jumping
about an inch off the ground and you should be landing softly on the balls
of your feet. Your elbows should be near your side and the rope should be
turned by your wrists, not your arms
Tip 3. For a double under - perfect jumping higher - around 1/12 inches off
the ground and rotate the wrists quicker. The trick is to jump just like when
you single but jump higher. Not a lot higher, just higher. Try not to just lift
your knees higher rather than actually jumping higher. Youll tire quicker,
and you likely wont be able to string them together for longer rep schemes.
Tip 4. You can work on the rhythm of the rotation and the height of your
jump by holding the jump rope handles in one hand. Practice the higher
bouncing and rotate the rope two times around per jump. Once you get the
timing down, try it with two hands.
Tip 5. Hold the handles at a 45 degree angle by your side and use a flick of
the wrist motion rather than your whole arm - this will mean the rope can
do its stuff and rotate at a 90 degree angle giving you a smooth and fast
rotation
Tip 6. Dont think of a double under as a single definitive movement. I often
see people jump high, rotate the rope two times around, and then land
flat footed without jumping
again. (This was my specialty
when I first started doing
double unders.) Try and at
least do 2 and then work
from there.
Tip 7. Dont get despondent!
Dont worry if youre
struggling, it takes time
and effort to perfect this
move. You can still get a
VERY effective workout by
doing single unders and the
alternate footstep just do
more of em! ;)

A Quick Word on
HIIT Training
What It Is and How It Works
High Intensity Interval Training (HIIT) is a form of interval training
that involves short intervals of maximum intensity exercise separated
by longer intervals of low to moderate intensity exercise. Because it
involves briefly pushing yourself beyond the upper end of your aerobic
exercise zone, it offers you several advantages that traditional steadystate exercise (where you keep your heart rate within your aerobic
zone) cant provide
HIIT trains and conditions both your anaerobic and aerobic energy
systems. You train your anaerobic system with brief, all-out efforts,
like when you have to push to make it up a hill, sprint the last few
hundred yards of a distance race.
HIIT increases the amount of calories you burn during your
exercise session and afterward because it increases the length of
time it takes your body to recover from each exercise session.
HIIT causes metabolic adaptations that enable you to use more fat
as fuel under a variety of conditions. This will improve your athletic
endurance as well as your fat-burning potential.
HIIT appears to limit muscle loss that can occur with weight loss,
in comparison to traditional steady-state cardio exercise of longer
duration.
To get the benefits HIIT, you need to push yourself past the upper
end of your aerobic zone and allow your body to replenish your
anaerobic energy system during the recovery intervals.
The key element of HIIT that makes it different from other forms of
interval training is that the high intensity intervals involve maximum
effort, not simply a higher heart rate.

10

In these workouts we have

different approaches
to HIIT, different levels
of intensity during the
low intensity intervals,
different lengths of time
for each interval. We
mix it up by introducing
bodyweight low intensity
intervals and also
weighted low intensity
intervals and then crank
up the heart rate with the
jump rope.
Try them all out and
see what suits you best.
Once you get used to the
training mix and match
and make up your own.
And most of all - HAVE
FUN!
BE STRONG. BE YOUR
BEST.

11

WOD WHIPPER WORKOUTS

Things to Remember
Be conservative when you try a workout for the first time. For
example, if a workout states 3 sets, complete only 1-2 sets the first
time you do that workout test and learn.
Dont be afraid to substitute an easier exercise to fit your unique
fitness level. For example, you can do regular bounce jumps instead
of alternate jumps and of course double unders.
The same applies to the bodyweight and weighted exercises. For
e.g just do regular push ups instead of Spiderman pushups body
weight squats instead of Dumbell Squats etc...
A superset is 2 exercises back-to-back with no rest, but resting
after both exercises are complete. For example, lets say you have a
workout that says:
Do the following superset 3 times with 30 secs of rest between
supersets.
A1) Jump Rope for 30 seconds
A2) Body Squats (10 reps)
Rest for 30 seconds. 3 Sets
You would complete A1 (exercise 1), followed immediately by A2
(exercise 2). Rest for 30 seconds and repeat 3 times.

12

How To Modify Any WOD WHIPPER

WORKOUT to Your Fitness Level
You can make any of these Jackhammer workouts your own based on
your fitness level. There are 3 variables to this:

Variable 1 Exercise Substitution

Not everyone needs to be doing Double, or dare I even say it Triple
- Unders or Spiderman Push Ups for that matterSo, for the more
advanced exercises, dont be afraid to change those out for exercises you
can do correctly.
Here are some great examples:
Double Unders Just Double the reps or timing and do Single

Unders or switch to Alternate Leg Jump

Jump Squats sub for Bodyweight Squats

Burpee Just do the first part of the Burpee (lets call it the Burp!)

so legs to chest and take out the jump!

Pushups We have a variety of push ups in these workouts to mix

it up and they work! But not everybody can do Spiderman Pushups.

So dont be afraid to sub those for Elevated Pushups.

So, you can adjust a workout to fit your unique fitness level. Take note of
your progress and when you feel its getting a little easy switch to the
harder one YOU CAN DO IT!

Variable 2 Rest Periods

People often misunderstand the impact of a rest period. 20 seconds of
work is vastly different than 30 seconds of work.
So, to DECREASE the difficulty of a workout, you can INCREASE the rest
period. So if a workout calls for 30 seconds, dont be afraid to make it 45
seconds to one minute, depending on your fitness level.
The only thing to keep in mind is that as soon as you find it easier UP
THE INTENSITY.

13

Variable 3 Volume
Volume simply means how many rounds or sets of an exercise you do. So
if you feel you need to cut back on the volume, thats fine. For example,
lets say a workout calls for 4 rounds or sets. Then you could cut back to
2-3 rounds to reduce the intensity.
If you feel you can put in an extra round and your body can certainly take
it, feel free to do so. But dont go too crazy !
So that is how you can take any workout and tweak it to make it fit your
individual needs and fitness level.
So, as a quick recap, you can manipulate any or a combination of the
following variables to adjust any workout:
Variable 1 Exercise
Variable 2 Rest Period
Variable 3 Volume
But dont go too easy on yourself youre here to get results!

14

Bodyweight
WOD WHIPPERS!
1 - BEGINNERS LUCK JUMPER
Jump Rope Only Workout
This workout can be done as a quick HIIT workout or as a Finisher to a
main resistance training workout
Jump Rope - Bounce Step - (30 seconds)
Rest for 10 seconds
Jump Rope - Alternate Step - (30 seconds)
Rest for 20 seconds
Jump Rope - Alternate step - (30 seconds)
Rest for 20 seconds
Jump Rope Bounce Step for (30 seconds)
Rest for 1 minute
Complete 5 sets. For higher intensity up the interval timing and lower
the rest period.

2 - BELLY BUSTER
Basic Bounce Jump (60 Seconds)
Mountain Climbers (60 Seconds)
Run back and forth the court three times or 60 seconds sprint as
fast as you can if youre outside/treadmill
Rest 30 seconds
Complete 5 sets.

15

3 - INTERMEDIATE JUST JUMPER

Single Under Bounce Step - medium pace (60 seconds)
10 seconds rest
Alternate Leg Jump - medium pace (60 seconds)
10 seconds rest
Alternate Leg Jump - medium pace (50 seconds)
10 seconds rest
Single Under medium pace (50 seconds)
10 seconds rest
Single Under medium pace (40 seconds)
10 seconds rest
Alternate Leg Jump - medium pace (40 seconds)
10 seconds rest
Double Unders - Fast Pace (30 Seconds)
10 seconds rest
Double Unders - Fast Pace (20 Seconds)
10 seconds rest
Jump five hops left leg, five hops right leg
10 seconds rest
60 seconds - easy skip for recovery
2 minutes Rest. 1 round should take 12 minutes. Add as many rounds as
needed!

16

4 - METABOLIC CHAOS
Jump Rope Alternate Leg - (40 seconds)
Rest 20 seconds
Alternate Arm Push Up ( 8 reps per arm)
Rest 20 seconds
Prisoner Squats (20 Reps)
Rest 20 seconds
SpiderMan Push-ups (10 reps)
Rest 20 seconds
Complete 3 Sets.

5 - FAT TORCHER SCORCHER

This one is not for the faint hearted do these supersets as quickly as
possible with limited rest. There are no prescribed rest periods in this one
just do what you can for your ability.
MOTIVATION TIP: Time yourself and keep note how long it takes you to
complete and watch your progress and improvement.
1A) 100 Jump Ropes (Single or Double Unders depending on your

ability)

2A) 20 Push Ups (move to knees if you cant complete on toes)

No Rest. Repeat x1
2A) 100 Jump Ropes
2B) 20 Close-Grip push ups (move to knees if you cant complete

on toes)

No Rest. Repeat x1
Rest 60 seconds. Repeat x 1

17

6 - LOWER BODY BURNER

This is an 8 round circuit. Do the following circuit, resting only when
needed. In the first circuit, youll perform 8 reps of each exercise. In the
next circuit, youll perform 7 reps of each and so on until you reach round
8 and complete 1 rep of each exercise.
For the jump roping you will start at Rep 8 with 4 mins Jumping, Rep 7 3.5 mins, Rep 6 - 3 mins, Rep 5 2.5 mins, Rep 4 2 mins, Rep 3 1.5 mins,
Rep 2 - 1 min, Rep 1 30 seconds.
A1) Bulgarian Split Squat (8/side1/side)
A2) Squat Thrust (81)
A3) Bodyweight Walking Lunges (8/side1/side)
A4) Mountain Climber (81)
A5) 4 mins JumpRope (4 mins...30 seconds)
45 Seconds Rest. 8 Sets.

7 - TABATA WOD WHIPPER

This workout takes on a Tabata twist by adding in bodyweight exercises
using Tabata principles: 20 seconds of intense training (max effort/max
reps) with 10 seconds of rest for a total of 8 sessions or rounds.
250 Single-Unders OR 100 Double-Unders
Prisoner Squats as many reps as possible in 20 seconds
10 seconds rest
250 Single-Unders OR 100 Double-Unders
Prisoner Walking Lunges as many reps as possible in 20 seconds
10 seconds rest
Complete 7 more rounds.

18

8 - 15 MINUTE TOTAL BODY SMASH

Jump Rope (60 Seconds)
Prisoner Squats (10)
Jump Rope (60 Seconds)
Push Up (10) + 20 seconds Push Up Hold
Jump Rope (60 Seconds)
Prisoner Walking Lunges (10)
Jump Rope (60 Seconds)
Bulgarian Split Squats (10)
Jump Rope (60 Seconds)
Squat Thrusts (10) +30 seconds Hold on Final Thrust
Jump Rope (60 Seconds)
Mountain Climbers (10 each side) + 30 seconds plank hold
Jump Rope (60 Seconds)
Burpees (10)
Plank Hold (30 seconds)
1 Round should take 15 minutes. If you want to really smash yourself
Repeat for 1 more round - Ouch!

19

9 - JUMPING JACK MONSTER CIRCUIT

Jumping Jacks (60)
Jump Rope Single/Double Unders (30 Seconds)
Prisoner Lunge (10 Each Leg)
Jump Rope Single/Double Unders (30 Seconds)
Mountain Climbers (10 each side)
Jump Rope Single/Double Unders (30 Seconds)
Prisoner Squats (20)
Jump Rope Single/Double Unders (30 Seconds)
Jump Rope Alternate Leg (60 Seconds)
Jump Rope Single/Double Unders (30 Seconds)
Bulgarian Split Squat (10)
Jump Rope Single/Double Unders (30 Seconds)
Burpees (10)
Jump Rope Single/Double Unders (30 Seconds)
60 jumping jacks
Jump Rope Single/Double Unders (30 Seconds)
Jumping Jacks (60)
Jump Rope Single/Double Unders (30 Seconds)
Push Ups (20)
Jump Rope Single/Double Unders (30 Seconds)
Plank (60 Seconds)
Rest for 3 Minutes. 2 Sets

20

10 - 30 MINUTE METABOLIC MAYHEM

100 Double-Unders or 200 Singles
Spiderman Push Ups (10)
Prisoner Walking Lunges (10 per side)
Close Grip Push Ups (10)
100 Double-Unders or 200 Singles
50 Alternative Leg Jump Rope
Skater Hops (5 per side)
Mountain Climbers (15 per side)
Jumping Jacks (50)
Burpees (30 seconds)
Rest for 2 minutes. Complete 3 rounds.

11 - CROSSFIT WOD WHIPPER BURPEE/DOUBLE

UNDER MIX

It may look easy on paper but this one BURNS. Complete 5 Sets as
quickly as possible Limited/No Rest
Burpees (30 Seconds)
Double Unders as quickly as possible (30 Seconds)
If you cant perform double-unders, switch to 60 seconds single-under.

21

DENSITY WOD WHIPPER

WORKOUTS
12 - DENSITY WOD
150 Single Unders at a Medium Pace.
Rest for 20 Seconds
Renegade Push Ups (10)
Rest for 20 Seconds
75 Alternative Leg Jumping at a medium pace
Rest for 20 Seconds
DB Squats (10 Reps)
Rest for 20 Seconds
50 Alternative Leg or Double-Unders at a fast pace.
Rest for 20 Seconds
Stability Ball Roll Out (20)
Rest for 20 Seconds
75 reps of Alternative Leg Jumping at a fast pace.
Rest for 20 Seconds
DB Curl to Overhead Press (10 Reps)
Rest for 3 minutes.
Complete 3 Rounds BOOM!

22

13 - DOUBLE UNDER SPARTAN!

This workout is based on the famous 300 workout but weve
doubled it and added in an extra 300 Jump Rope moves to make this
one of the toughest challenges. Rest when needed but not too much ;)
TIP: Time yourself to see how long it takes you to complete and try and
beat your time every workout BOOM!
75 Double Unders or 150 Single Unders
Pull Ups (25) (substitute for Inverted Row if needed)
DB Deadlift (50)
Spiderman Push Ups (50)
Prisoner Squat (50)
DB Squat to Overhead Press (50)
Pull Ups (25) (substitute for Inverted Row if needed)
75 Double Unders or 150 Single Unders

14 - AB SALUTE!
Get ready to salute your abs with this one!
Alternate Leg Jump (45 seconds)
Stability Ball Stir the Pot (30 seconds)
DB Row (10 per side)
Ab Wheel Roll Out (10)
Alternate Leg Jump (45 seconds)
Skater Hops (10 per side)
Plank 30 seconds.
Rest for 30 seconds. 3 Sets.

23

15 - LOWER BODY BUSTER

A1) 75 Double Unders or 150 Single Unders
A2 KB or DB Swings (20)

Rest 10 seconds

B1) Stability Ball Stir the Pot (30 secs)

B2) 75 Double Unders or 150 Single Unders
Rest 10 seconds
C1) Squat Thrusts (10)
C2) KB or DB Swings (20)

Rest 10 seconds

D1) Stability Ball Roll Out (30 secs)

D2) 75 Double Unders or 150 Single Unders

Rest 10 seconds

E1) Burpees (10)

E2) KB or DB Swings (20)

Rest 10 seconds

F1) 75 Double Unders or 150 Single Unders

F2) Mountain Climbers (10 each side)
FINISH: Plank (30 secs)

Rest 2 minutes. 2 Sets.

Rest for 30 seconds. 3 Sets.

24

16 - UPPER BODY BUSTER

50 seconds alternate foot -step
5 seconds rest
50 seconds push-up with alternating dumbbell rows
5 seconds rest
50 seconds alternate foot -step
10 seconds rest
50 seconds chin ups
5 seconds rest
50 seconds alternate foot -step
10 seconds rest
50 seconds Dumbbell Squat with Shoulder Press
5 seconds rest
50 seconds alternate foot -step
10 seconds rest
50 seconds DB Alternate Row
5 seconds rest
50 seconds alternate foot -step
10 seconds rest
50 seconds Plank
Rest For 3 mins and Repeat x1

25

17 - HOP -A-LONG
Jump Rope - single/double or alternate leg (60 seconds)
Mountain Climbers (60 Seconds)
Push ups (25)
Prisoner Walking lunges (20 each leg)
Skater Hops (60 seconds)
Jump Rope - single/double or alternate leg (60 seconds)
Jumping Jacks (60 Seconds)
Burpees (60 seconds)
One Leg Hop - Jump Right (30 seconds)
One Leg Hop - Jump Left (30 seconds)
Jump Rope - single/double or alternate leg (60 seconds)
Rest 30 seconds. 3 Rounds.

18 - ABTASTIC
Use this one as a workout finisher do as many as you can in 6 minutes
30 seconds alternate foot -step
30 seconds reps Swiss Ball Roll Out
30 seconds alternate foot -step
DB Rows (15)
50 seconds alternate foot -step
30 seconds stability ball stir the pot

26

19 - DONE IN 20
Do as many rounds as you can in 20 minutes then youre done!
NO rest! ;)
30 seconds Jump Rope (whichever move you like)
20 seconds Burpee
30 seconds Jump Rope (whichever move you like)
20 seconds Skater Hops
30 seconds Jump Rope (whichever move you like)
20 Prisoner Lunge
30 seconds Jump Rope (whichever move you like)
20 Mountain Climbers

27

20 - BEACH BODY JACKHAMMER

We saved the best until last! This hits every muscle group for beach
body perfection! So big it takes up 2 pages ;)
A1) 75 Double Unders or 150 Single Unders
A2) Body Weight Squats (8)
A3) Bulgarian Split Squat (8 each leg)
A4) 75 Double Unders or 150 Single Unders

Rest- 30-45 seconds. 2 Sets.

B1) Prisoner Lunge (8)

B2) DB Alternating Curl (8 each arm)
B3) Close Grip Push-ups (10)
B4) 75 Double Unders or 150 Single Unders

Rest- 30-45 seconds. 2 Sets.

C1) Deadlift - (6)

C2) Renegade Push Ups (10)
C3) Lying DB Extension(10)
C4) 75 Double Unders or 150 Single Unders

Rest- 30-45 seconds. 2 sets.

D1) DB Squat (10)

D2) Stability Ball Leg Thrust (10)
D3) DB Curl to OH Press (10)
D4) Close Grip Push Ups(10)
D5) 75 Double Unders or 150 Single Unders

Rest- 30-45 seconds. 2 Sets.

E1) Ab Roll Out (10)

E2) Abs - Plank- 30 seconds
E3) Abs Superman Stability Ball (10)

10 second Rest. 3 Sets.

28

Exercise Illustrations
and Descriptions
Disclaimer
You must have a Certified Personal Trainer (CPT) or Certified Strength
& Conditioning Specialist (CSCS) provide you with instruction on
correct form for all exercises.

Alternate Arm Pushup

Start in the pushup position with your left hand at an elevated
position.
Complete one pushup and at the top of the movement, switch your
hand position by bringing your other hand to the elevated position,
keeping your body straight.
Complete another pushup thats one rep per side.
Switch back and repeat

29

Ab Wheel Rollout
Kneel on a mat with your hands on the ab wheel.
Keep your body in a straight line, brace your abs, and keep your low
back tensed.
Slowly roll out as far as is comfortable.
Keep your abs braced, and contract them maximally to come back
up to the start.

Alternating DB Curl
Stand and hold dumbbells at arms length.
Keep your knees slightly bent, chest up, and shoulders back.
Curl one dumbbell up towards your shoulder.
As you lower that db down, curl the other db towards your
shoulder.
Control the db on the way down with each rep and repeat as
necessary.

30

Alternating Lunge
Stand with your feet about shoulder
width apart.
Lunge forward with one leg in
front and across the rear leg, while
keeping your upper body straight
Press through the forward heel back
to the starting position.
If alternating, switch sides. If not,
than do all reps for one leg and then
switch.

Bodyweight Bulgarian Split Squat

Stand with your feet shoulder-width
apart. Hold dumbells in each hand if
needed.
Place the instep of one foot on a bench.
Step forward with the other foot, taking
a slightly larger than normal step.
Contract your glutes, brace your
abs and keep your spine in a neutral
position.
Lower your body until your front thigh
is parallel to the ground.
Keep your upper body upright and your
lower back flat.
Push up to the upright position. Stay in
a split-squat stance.
Perform all reps for one leg and then
switch.

31

Bodyweight Squat
Stand with your feet hip-width apart.
Start the movement at the hip joint.
Push your hips backward and sit
back into a chair. Make your hips go
back as far as possible.
Squat as deep as possible, but keep
your low back tensed in a neutral
position.
Dont let your lower back become
rounded.
Push with your glutes, hamstrings,
and quadriceps to return to the start
position.

Burpees
Stand with your feet shoulder-width apart.
Drop down onto your hands and feet, then thrust your feet back so
you are in a push-up position.
Perform a
pushup (or you
can modify this
and remove
the pushup)
Thrust your
feet back in
and then stand
up.
You can add a
vertical jump
at the end as
well

32

Close-grip Pushup
Keep the abs braced and body in a straight line from toes/knees to
shoulders.
Place the hands on the floor inside shoulder-width apart.
Slowly lower yourself down until you are an inch off the ground.
Tuck your elbows into your sides as you lower your body.
Push through your chest, shoulders and triceps to return to the
start position.
Keep your body in a straight line at all times and elbows tucked in.

DB Curl to Overhead Press

Hold a pair of dumbbells at your sides perform a DB Bicep Curl by
bring the dumbbells up to your shoulders with your palms up.
From that point, perform a DB Shoulder Press by pressing the
dumbbells above your head.

33

DB Deadlift
Keep your lower back
arched and bend forward
by pushing your hips
back.
Keep Dumbells In front of
the knees
Keep your knee slightly
bent, back arched, and
try to keep the other leg
straight.

DB Row
Rest the left hand flat bench or platform, lean over and keep the
back flat.
Hold the dumbbell in the right hand in full extension and slowly row
it up to the lower abdomen.
Keep the low back tensed in a neutral position and the elbow tight
to the side.
Do NOT round your lower back.

34

DB Squat
Stand with your feet just
greater than shoulder-width
apart.
Start the movement at the
hip joint. Push your hips
backward and sit back.
Squat as deep as possible,
but keep your low back
tensed in a neutral position.
Push with your glutes,
hamstrings, and quadriceps
to return to the start
position.
Perform each squat as fast
possible but under control.
Keep your low back arched. Do NOT round your low back.

Jumping Jacks
Stand on the balls of your feet
with your feet shoulder widthapart and arms by side.
Jump your feet out to your sides
and raise your hands overhead
at the same time.

35

KB/DB Swings
Stand with your feet wider than
shoulder-width apart. Hold a single
Kettlebell or dumbbell in both hands in
front of your body at arms length.
Push your hips back and swing the
Kettlebell or dumbbell between your
legs.
Drive back up to the start position and
swing the Kettlebell or dumbbell up to
chest height. Move at a quick pace.

Lying DB Triceps Extension

Lie on your back on a
bench.
Hold two dumbbells
above your chest,
with your palms
facing each other.
Slowly lower them
beside your head.
Extend your arms
back up.

36

Mountain Climbers
Brace your abs. Start in the top of the push-up position.
Keep your abs braced, pick one foot up off the floor, and slowly
bring your knee up to your chest. Do not let your hips sag or rotate.
Keep your abs braced and slowly return your leg to the start
position.
Alternate sides until you complete all of the required repetitions.

Plank
Lie on your stomach on a mat.
Raise your body in a straight line and rest your bodyweight on your
elbows and toes so that your body hovers over the mat.
Keep your back straight and your hips up. Hold (brace) your abs
tight.
Contract them as if someone was about to punch you in the
stomach, but breath normally.
Hold this position for the recommended amount of time

37

Prisoner Lunge Jumps/Walking

Start in the bottom of a split squat position. Your front thigh should
be parallel to the floor, your torso upright, and your abs braced.
Keep your hands behind your head, squeezing your shoulder blades
together the whole time.
Jump up explosively and switch leg positions in the air. Your back
leg becomes the front leg, and vice versa. Absorb the landing with
your muscles. Keep your abs braced and torso upright.
Alternate sides without resting between sides

Prisoner Squat
Stand with your feet just greater than shoulder-width apart.
Clasp your hands behind your head. Keep
your elbows back and shoulder blades
pulled together to work the upper back.
Start the movement at the hip joint. Push
your hips backward and sit back into a
chair. Make your hips go back as far as
possible.
Squat as deep as possible, but keep your
low back tensed in a neutral position.
Do not round your lower back.
Push with your glutes, hamstrings, and
quadriceps to return to the start position.

38

Pushup
Keep the abs braced and body in a straight line from toes/knees to
shoulders.
Place the hands on the floor slightly wider than shoulder-width
apart.
Slowly lower yourself down until you are an inch off the ground.
Push through your chest, shoulders and triceps to return to the
start position.
Keep your body in a straight line at all times.

Renegade Pushups
Start in a push-up position as you grip a pair of dumbbells.
Maintaining a straight line and your abs braced, perform a pushup
by lowering your body
Return to the starting position

39

Skater Hops
Start with your feet shoulder width apart
Jump to one side on one foot, shifting all your weight to the leg you
jumped out with
Now jump to the other side with the other leg and repeat

Spiderman Pushup
Keep the abs braced and body in a straight line from toes (knees)
to shoulders.
Place the hands on the floor slightly wider than shoulder-width
apart.
Slowly lower yourself down until you are 2 inches off the ground.
As you lower yourself, slowly bring your right knee up to your right
elbow.
Keep your foot off the ground as you do so.
Push through your chest, shoulders and triceps to return to the
start position, and return your leg to the start position. Alternate
sides until you complete all repetitions.
Keep your body in a straight line at all times and try not to twist
your hips.

40

Stability Ball Leg Curl

Lie on your back with the soles of your feet on a medium-sized
Stability Ball.
Brace your abs, and contract your glutes (butt muscles) as if you
were squeezing something between your cheeks. Bridge your hips
up by contracting your glutes.
Keep your abs braced and contract your hamstrings and slowly curl
the ball back towards your hips while keeping your hips bridged.
Pause and slowly return the ball to the start position while keeping
the hips bridged.

Stability Ball Rollout

Kneel on a mat and place your clasped hands on the top of a
medium sized ball.
Brace your abs and slowly lean forward and roll your hands over the
ball while the ball moves away from your body.
Keep your body in a straight line and go as far as you can with
perfect form.
Contract your abs and reverse the motion to return to the upright
position.

41

Stability Ball Stir-the-Pot

Brace your abs. Put your elbows on the ball.
With your arms straight and your back flat, your body should form
a straight line from your shoulders to your ankles.
Move your arms in a circular motion in one direction while keeping
your abs braced and torso in a straight line.

42