W E D N E S DAY - AT H L E A N B U R S T T R A I N I N G “ B u m p s … J u m p s … a n d J a c k s! ” EXERCISEįor this workout, you will be performing just three exercises…Burpees (chest to the floor),īox Jumps (onto an 18-24 inch box or step), and Jumping Jacks for a specified number of reps inġ minute each. Touch the ground with both hands in front of your foot on each landing Keep your head and chest up when you drop into the squat
Don't let your hips drop at all until you finish the set Push through your heels as you power up with to activate the glutes and hamstrings If you don’t have a KB, simply hold one end of a dumbbell vertically with both hands Wear a weighted vest or hold dumbbells at your side for an extra challenge
WEEK 1 X-1: ATHLEAN BREAK-IN PHASE T U E S DAY - A F T E R S H OX “ 2 - PL AY ” PR I M E R L o w e r B o d y No Rest Between A/B Pairs But Do Take 60 Seconds Rest After Each Round of Pairs EXERCISE 1A Keep your elbows tucked into your sides as you rotate your hands behind you at the top of the move Keep elbows pointed back and held tightly to your side throughoutĬomplete as many reps as you can here with good form.
Keep your thumbs higher than your pinkies throughout the setġ0 raises to the front and 10 to the side for each arm on each set M O N DAY - PU S H / PU L L PE R FO R M A N C E PR I M E R Upper Body REST TIME: 60 Seconds Between Sets EXERCISE This total body test is designed to tax both your anaerobic and aerobic threshold with reduced rest periods (just 30-45 seconds max!) and compound movements. Finally, metabolic training makes its return with Friday’s “Maximum Metabolic Overdrive” Primer. In the “Aftershox 2-Play” Primer, exercise pairs are back and are to be performed without rest between each of the exercises in each pair… again training to failure using weights that challenge you to do so in the stated rep range. Rest time is kept to 60 seconds between each of these sets. In Monday’s “Push/Pull Upper Body Performance Primer” you’re going to attack each of the exercises with a “straight sets” approach to failure, choosing weights that get you there in the specified rep range. Good luck my friend…you’re going to need it! InstruXions: With this week’s workouts being a recall of each of the 3 phases from the original AX-1 program, the rules and instructions will vary from workout to workout. That said, from the very first workout to even the return of an old “favorite” burst training conditioning session, you’re going to see that even these familiar phases contain some new unique twists and turns to keep you guessing (and your results coming) from the first set to the last,12 weeks from now! It’s time to get nostalgic, but only for 1 week, as the journey to X-TREME is underway. I THRIVE ON BEING ABLE TO MAKE A WAY OUT OF NO WAY” -NFL ALL-PRO RUNNING BACK ADRIAN PETERSON IntroduXion: You are now about to embark on your next challenge…ATHLEAN X-TREME, but before we jump in head first, it’s time to look back ever so briefly to the program that got you physically ready to take on this newest test…AX-1! As the age old adage states, “we must look back in order to go forward” as doing so provides us with the ability to learn from our failures, build upon our successes and by all means…never stand still! Well, in this 5 day blitz, action will be the dominant theme, as you rapidly take your body through all three phases of AX-1 in order to “prime” your body for the 11 weeks of X-TREME that await you. WEEK 1 X-1: ATHLEAN BREAK-IN PHASE “PERSONALLY, ADVERSITY MAKES ME HUNGRIER.