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Lean Program

The document provides instructions for a 14-day workout program, with each day consisting of a warm-up and main exercises. Day 1 includes exercises like stance jacks, cross body mountain climbers, and burpees performed for 4 rounds. Day 2 focuses on exercises like seal jacks, high knees, and lateral slides in 2 rounds. Day 3 has jumping jacks, mountain climbers, and tricep dips performed for 2 rounds.

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Abhishek Khemka
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148 views6 pages

Lean Program

The document provides instructions for a 14-day workout program, with each day consisting of a warm-up and main exercises. Day 1 includes exercises like stance jacks, cross body mountain climbers, and burpees performed for 4 rounds. Day 2 focuses on exercises like seal jacks, high knees, and lateral slides in 2 rounds. Day 3 has jumping jacks, mountain climbers, and tricep dips performed for 2 rounds.

Uploaded by

Abhishek Khemka
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1

Are you ready for this?


Just in case you're not, I need you to watch this video.
FIRE IN BELLY

Now, I know you're all pumped up after watching that video, but I just want to remind you that this
is day 1 and you don't need to be a super hero.
Find your feet and take it from there.
We don't need to get the big guns out just yet, right? :)
Okay donkey, let's do this.
Here's your first workout...
DAY 1 <== Follow along video (27:00)
**Don't forget that the password is 'daisy' for every video**
Perform 4 rounds of these cheeky little monkeys.
Stance Jacks x 50 secs work/10 secs rest
Cross Body Mountain Climbers x 50 secs work/10 secs rest
Squats x 50 secs work/10 secs rest
Push-ups x 50 secs work/10 secs rest
Burpees x 50 secs work/10 secs rest

Day 2
Let's get cracking with your second workout...
DAY 2 <== Follow along video (19.49)
Bit of a cheeky one, but I'm sure you can manage it.
How's your noggin feeling at the moment? Any headaches?
The first days of this clean eating lark can be a challenge.
Your body will experience withdrawal symptoms and let you know that's it's not best pleased with
your attempt to lose the lard.
Ride them out as best you can.
A few more days and you'll be feeling a lot better.

Perform 2 rounds of the first three exercises as a warm-up. (3.00)


 Seal Jacks x 30 secs
 High Knees x 30 secs
 Low Plank x 30 secs
Then perform 5 rounds of these bad boys. (10.00)
 Lateral Slides x 60 secs work/60 secs rest
Day 3
DAY 3 <== Follow along video (32.24)

Perform 3 rounds of the first two exercises as a warm-up. (3.00)

• Cross Body Mountain Climbers x 30 secs


• Low Plank x 30 secs
Then perform 2 rounds of this lot. (18.00)

• Jumping Jacks x 50 secs work/10 secs rest


• Mountain Climbers x 50 secs work/10 secs rest
• T Push-ups x 50 secs work/10 secs rest
• Squats x 50 secs work/10 secs rest
• Walking Plank x 50 secs work/10 secs rest
• Lunges x 50 secs work/10 secs rest
• Russian Twists x 50 secs work/10 secs rest
• Tricep Dips x 50 secs work/10 secs rest
• Bicycles x 50 secs work/10 secs rest

Day 4
DAY 4 <== Follow along video (16.58)
Get yourself warmed up with 3 rounds of these (3.00)

• Jumping Jacks x 30 secs


• Inch Worms x 30 secs

Then perform as many repetitions as you can in a 5 minute time frame. (5.00)

• Burpees (ouch!)

Day 5
I want you to see if you can up your game.
I still want you to do each exercise properly, but see if you can add a wee bit more tempo to
them.
Get the old lunges working a bit more.

DAY 5 <== Follow along video (34.52)


Here's the lard burning list for today...

Perform 2 rounds of these exercises as a warm-up. (3.00)

• Seal Jacks x 30 secs


• Heal Kicks x 30 secs
• High Plank x 30 secs

Then in comes the good stuff for 4 rounds. (16.00)

• Walking Push-ups x 50 secs work/10 secs rest


• Frog Hops/Full Body Extensions x 50 secs work/10 secs rest
• Triceps Dips x 50 secs work/10 secs rest
• Flutter Kicks x 50 secs work/10 secs rest

Follow by 3 rounds of these cheeky monkeys. (3.00)


• Side Burpees x 30 secs work/30 secs rest

And another 3 rounds of this one. (3.00)


• High Knees x 30 secs work/30 secs rest
Day 6
Got a real slow burner for you today.

DAY 6 <== Follow along video (34.23)

This'll take somewhere in the region of 20-30 minutes depending on whether you do 2 or 3
rounds.

Remember to drink plenty of water today too, especially with you fasting.

Perform 2-3 rounds (depending on time and legs) of these exercises at a ridiculously slow pace.
(20.00 – 30.00)

• Bridge x 10 repetitions
• 1-Leg Bridge x 10 repetitions
• 1-Leg Deadlift x 10 repetitions
• Squat x 10 repetitions
• Step-up x 10 repetitions
• Static Lunges x 10 repetitions

Day 7

DAY 7 <== Follow along video (22.56)


BTW how are those measurements looking so far?

Bang out 2 rounds of these warm-up exercises. (7.30)

• Jumping Jack x 30 secs


• High Knees x 30 secs
• Heal Kicks x 30 secs
• 1-Leg Deadlifts x 30 secs/each leg

Then move onto 3 rounds of these (3.00)

• Jump Squats/Full Body Extensions x 30 secs


• Static Squat x 30 secs

And then finish with 3 rounds of this combo. (6.00)

• Push-ups x 30 secs
• Pulsing Squats x 30 secs
• High Plank x 30 secs
• Lateral Slide x 30 secs

Day 8

DAY 8 <== Follow along video (17.16)

This one is nice and easy for ya today.


Warm-up with 3 rounds of these first. (3.00)
• Jumping Jacks x 30 secs
• Heal Kicks x 30 secs

Perform 3 rounds of these Jacks. (6.00)


• Push-up Jacks x 30 secs
• Warrior Jacks x 30 secs
• Seal Jacks x 60 secs
Day 9
DAY 9 <== Follow along video (20.34)

Knock out 2 rounds of these warm-up exercises first. (3.00)


• Seal Jacks x 30 secs
• High Knees x 30 secs
• Low Plank x 30 secs

Then you’ve got a 10 round hopathon to deal with. (10.00)


• Bunny Hops x 30 secs
• Flutter Kicks x 30 secs

Day 10
Make sure you start to pick up the pace on these exercises now.
I wanna make sure you're out of breath and feeling the burn by the end of this one.
You need to be hitting AT LEAST a 7 out of 10 on the intensity scale.
10 being "I canny do no more captain!"

DAY 10 <== Follow along video (25.15)

Perform 3 rounds of these warm-up exercises. (3.00)

• Seal Jack x 30 secs


• Low Plank x 30 secs

From here you’re straight into the main course with 5 rounds of this lot. (7.30)

• Bicycle Crunches x 30 secs


• Russian Twists x 30 secs
• Burpees x 30 secs

And to finish crack on with these little cherubs. (Roughly 6.00)

• Squat Jacks x 60 secs


• Pike Presses x 10 repetitions
• Press Jacks x 60 secs
• Push-ups W/Mountain Climbers x (Push-ups x 2 reps/Mountain Climbers x 8 reps for 2
rounds)
• Jumping Jacks x 60 secs
• Inchworms x 10 repetitions
• Stance Jacks x 60 secs

Day 11

DAY 11 <== Follow along video (5.49)

Knock out 5 rounds on this one exercise. (5.00)

• Low Plank x 30 secs work/30 secs rest


Day 12

DAY 12 <== Follow along video (22.18)

Perform 4 rounds on this exercise. (4.00)

• Jumping Jacks x 30 secs work/30 secs rest

And this one. (4.00)

• Mountain Climbers x 30 secs work/30 secs rest

And then this one. (4.00)

• Squat Thrusts x 30 secs work/30 secs rest

And then this one too. (4.00)

• Tuck Jumps or Burpees x 30 secs work/30 secs rest

Day 13

DAY 13 <== Follow along video (18.02)

Warm-up with 2 rounds of these exercises. (3.00)


• Jumping Jacks x 30 secs
• Cross Body Mountain Climbers x 30 secs
• Plank Jacks x 30 secs

Then you’ve got just 1 round of this lot. (4.00)

• Walking Push-ups x 50 secs work/10 secs rest


• Pogo Squats x 25 secs work (each leg)/10 secs rest
• Pike Presses x 50 secs work/10 secs rest
• Static Lunges x 25 secs work (each leg)/10 secs rest

Finish with 3 rounds of this little fella. (3.00)

• Ski Abs x 30 secs work/30 secs rest

Day 14

DAY 14 <== Follow along video (21.39)

Warm-up the legs with 3 rounds of these first. (3.00)

• Heal Kicks x 30 secs


• High Knees x 30 secs

And then bang out as many rounds as possible in a 10 minute time frame, please. (10.00)

• Squats x 24 repetitions
• Lunges x 24 repetitions
• Squat Jumps x 12 repetitions
• Lunge Jumps x 12 repetitions

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