Advanced Body of F.I.R.E PDF

a d va n c e d
body of
f.i.r.e.

chad waterbury
2010 Chad Waterbury LLC
Notice
The information in this book is meant to supplement, not replace, proper exercise training. All forms
of exercise pose some inherent risks. The author advises readers to take full responsibility for their
safety and know their limits. Before practicing the exercises in this book, be sure that your equipment
is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and
fitness. The exercise and dietary programs 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 doctor. As
with all exercise and dietary programs, you should get your doctors approval before beginning.
2010 by Chad Waterbury LLC
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, include photocopying, recording, or any other information storage
and retrieval system, without the written permission of the author.
2 2010 Chad Waterbury LLC

ADVANCED body of f.i.r.e. overview
Go Harder not Longer
After youve established a solid base of fitness, training with high intensities and short rest periods
are the keys to burning fat and building athleticism. The workouts in this advanced version of Body
of F.I.R.E. arent longer than many of the workouts youve already completed, but they will sculpt and
supercharge your body faster than ever before.
Years ago, Dr. Tabatas research gave us all a hard kick to the gut. His team of scientists showed
that people who train with a very high intensity lose fat and build their aerobic and anaerobic fitness
much, much faster than those who train for longer periods at a lower intensity. Indeed, when it comes
to fat loss, intensity is the most important component to get right. Now, the workouts in this program
dont revolve around Tabata protocols (those have been beaten to death) but my training principles
for fat loss are heavily influenced by his research.
Long, mind-numbing aerobic workouts only help your aerobic fitness. A well-designed high-
intensity athletic program, on the other hand, will boost your aerobic endurance, strength, and
anaerobic power. Thats what both athletes and people that want fast fat loss need to reach the next
level.
Programming Details
This program is based on four workouts per week. Ideally, youll do Workout 1 on Monday, Workout 2
on Tuesday, Workout 3 on Thursday, and Workout 4 on Saturday. If you cant do that exact schedule
just do your best to space the workouts as evenly as possible over a week.
Each workout starts with rope jumping and foam roller drills for mobility (shown in the next few
pages). Then youll do the workout followed by the stretches that are covered after the training logs
(these are the same stretches you did in the original Body of F.I.R.E. so they should be familiar).
Before starting this program you should do three things. First, measure your waist or hips
(females) with a cloth tape and weigh yourself. Second, take three pictures: from front, side, and
rear wearing nothing but shorts or a bikini (females). Third, do the two tests that are outlined on the
next page and write down your results. When the program is finished, compare your before and after
stats.
Are you ready for the next level? Let me take you there!
2010 Chad Waterbury LLC 3

t e st i n g
broad jump & overhead squat
weeks 1 & 8

test 1 broad jump
If youre not testing, youre guessing is a mantra that I live by. An athletes success depends on his
performance, and theres no way to know if his performance is increasing unless I test it. But even if
youre not an athlete - even if youre a female who just wants to look better in a bikini, or a guy who
wants to see his abs for the first time - you can benefit from improving the following two tests. Perform
each test at the beginning of week 1 and the end of week 8.
Test #1: Broad Jump
Why you should test it: the standing broad jump is a simple and accurate way to measure
acceleration, deceleration, and balance. For all you non-athletes out there, heres something to keep
in mind: youll never find a fat person who peforms well at this test. The leaner and stronger you are,
the longer your jump will be.
How to do it: stand behind a line or a piece of tape on the ground. Place your toes at the edge of the
line (tape) with your feet shoulder width apart (Fig. 1a). Quickly crouch down (Fig. 1b) and explosively
leap forward using arm swing (Fig. 1c), and land without falling down (Fig. 1d). Its important to
land with your feet flat with the emphasis put on your hips, not your knees. If you fall down the jump
doesnt count. Do three jumps with a minute of rest between each. When you land, have a partner
mark just behind your heels with a piece of tape (or you can hold the tape in your hand and mark
it yourself when you land). The distance from the line/tape to the point just behind your heels is
your broad jump distance. Measure the distance and write down your longest jump out of the three
attempts.
Fig. 1d Fig. 1c Fig. 1b Fig. 1a

test 2 overhead squat
Test #2:Overhead Squat
Why you should test it: the overhead squat is the ultimate test of full body mobility and stability
strength. When you can master it like the pics show below, you will be a better athlete. Intense
training, whether its for a fighter or fat loss, requires healthy, mobile joints. The good news is that you
dont necessarily need to figure out what your problem is, assuming you cant mimic the technique
below. The mobility drills, workouts, and stretches in this program will likely correct whats holding you
back. Its a great idea to have someone video your technique before the program and compare it to
the end.
How to do it: hold a light, straight bar overhead with your hands wider than shoulder width, elbows
locked. Your stance should be slightly wider than shoulder width with your feet angled out slightly
(Fig. 2a). Take a deep breath, hold it, then push your hips back and squat down while keeping the bar
directly over the posterior portion of the top of your head. At the bottom position your heels should be
down, knees should be over your feet (not buckled in) and above your toes (not in front of your toes),
torso is 60-75 degrees relative to the floor, head neutral with spine, and the bar should be slightly
behind your head (Fig. 2b). Stand and exhale. Repeat for five reps and video your technique. Repeat
at the end of the program.
Fig. 2a Fig. 2b

A D VA N C E D
mobility weeks 1-8

prep/mobility foam roller drills
Perform the following rope jumping and foam roller drills before starting each workout.
Rope Jumping
Time: 5-10 minutes (depending on what week youre in).
Explanation: you can perform the rope jumping while hopping with both feet together, or by skipping
one leg at a time. To determine the correct rope length, stand on the center of the rope with your feet
together. With the rope pulled straight up, the handles should be at shoulder height.
Spinal Erectors/rhomboids
Reps: 10
How to do it: lie with your upper back resting on a roller, just above your shoulder blades (Fig. 3a).
With your knees bent and feet flat on the ground, cross your arms at your chest to expose the
rhomboids to the roller. Walk your feet back to roll the roller down your back. Once you reach your low
back (Fig. 3b), reverse the movement and walk/roll back to the starting position (Fig. 3a). Thats one
rep. Repeat for 10 reps.
Fig. 3a Fig. 3b

T-spine (Throracic spine)
Reps: 10
How to do it: sit on the ground with your knees bent and feet flat. Place the foam roller against your
mid back, just below your shoulder blades. Clasp your hands behind your head and pull your elbows
together in front (Fig. 4a). Extend back as far as possible while keeping your hips on the ground (Fig.
4b). Crunch forward to the starting position without pulling on your head. Thats one rep. You should
be able to extend farther back with each rep. Repeat for 10 reps.
Fig. 4a Fig. 4b
Quadriceps
Reps: 10
How to do it: lie prone with the roller resting against both thighs and your elbows resting on the
ground. Roll the foam roller up and down your thighs from just above the knee to upper thigh. Move
your body over the roller by walking with your elbows. Start just above the knee, roll up the thigh,
and back to knee. Thats one rep. Repeat for 10 reps.
(You can do this drill one leg at a time, if you prefer.)

IT Band
Reps: 10
How to do it: lie on your left side with the foam roller resting against your outer thigh (IT band). Your
legs are straight and feet together. Rest your left elbow on the ground and roll your IT band from just
above the knee to hip and back down to knee. Thats one rep. Repeat for 10 reps with each leg.
Glutes
Reps: 10
How to do it: sit on a foam roller with your hands resting behind you on the ground. Cross your left
leg over the top of your right knee. Shift your weight to the left side so your left glute is resting on the
roller. Roll up and down your glute and spend a little extra time on areas that are sore. Repeat for 10
reps with each side.

ADVANCED
phase I
training
weeks 1-4

ADVANCED phase i workout 1 (monday)
prep/mobility
Jump rope 5 min. Spinal erectors/T-spine/Quads/IT band/Glute roll for 10 reps each
cardio

Jumping jack Squat thrust/push-up/mountain climber/jump combo
No rest No rest, repeat

4 more times
(5 circuits total)
10 reps 10 reps
strength (start with a 6RM and continue with that weight for all sets)
Pull-up w/narrow grip

Dip Front squat
Rest Rest Single arm/leg plank

Rest Rest 30s
30s 30s 30s repeat 5 times
(6 circuits total)
AMAP AMAP AMAP Hold 30s each side
cardio strength
Combo 7
Rest 60s
10 reps (the entire sequence is one rep)
repeat once
(2 sets total)
STRETCHES
Hip flexors (hold 20s) Calf (hold 20s) Chest (hold 20s) T-spine (hold 20s)

ADVANCED phase i workout 1 EXPLANATION
Prep/Mobility
Start with five minutes of rope jumping and follow it up with the mobility drills. Then move on to the
Cardio portion of the workout.
Cardio
Start with 10 jumping jacks, and without resting squat down and place your hands on the ground and
jump your feet back, do one push-up, then do one mountain climber (one rep with each leg), then
jump and reach overhead. Thats one rep; repeat for nine more. When 10 reps of the squat thrust/
push-up/mountain climber/jump combo is finished do another 10 jumping jacks followed by 10 more
reps of the combo. Perform five circuits total (50 jumping jacks and 50 reps of the combo). Ideally,
youll do the entire sequence without resting, but thats challenging unless youre in good shape.
Rest as much as you need to at first until your fitness builds up. When thats finished, move on to the
strength exercises.
strength
Start with a weight you can lift around six times for your first set and continue using that weight for
all sets. Youll start with a narrow-grip pull-up for six reps, rest for 30 seconds, then do the dip for six
reps, rest 30 seconds, next do the front squat for six reps, rest 30 seconds, then hold the single arm/
leg plank for 30 seconds on each side. Rest for 30 seconds and repeat the circuit five more times (six
total circuits). Keep in mind, your reps will drop off with each subsequent set. After the first set of six
reps you might only get four or five reps for the second set, and even fewer for subsequent sets. This
is correct and its how the strength circuit is designed.
If a pull-up is too difficult you can perform a lat pulldown with a narrow grip or a bent-over row with a
neutral grip. If a dip is too difficult, replace it with a push-up with your hands together. The front squat
can be performed with one or two kettlebells (or dumbbells) depending on your strength. After finish-
ing six circuits, move on to the cardio strength exercise.
Cardio strength
For this workout youll combine a squat thrust, push-up, core row, power clean, push press, and
reverse lunge. Keep the weight relatively light so you can transition quickly between each exercise.
Once you finish 10 reps, rest for one minute and repeat another set of 10 reps. Now its time to finish
the workout with stretches.
Stretches
Start with the hip flexors stretch and hold each side for 20 seconds at a position where you feel a
deep stretch without pain. Then, hold the calf stretch for 20 seconds with each leg. Next, hold the
chest stretch for 20 seconds. Finally, hold the T-spine stretch for 20 seconds. The T-spine stretch is
a little tricky because you must squeeze your glutes (butt muscles) and abs tight before you lift your
arms overhead. If you dont, your back will arch too much. All of the stretches can certainly be held for
longer than 20 seconds, but that time is the minimum.

ADVANCED phase i workout 2 (TUESday)
prep/mobility
cardio I

Lateral hop Squat thrust with jump Split jack
No rest No rest No rest, repeat

cycle 3 more times
(4 total cycles)
10 reps w/each leg 10 reps 20 reps
cardio strength
For the following swing/clap push-up pairing youll start with 11 reps of each and work your way down to one
rep of each (11 sets of 11/10/9/8/7/6/5/4/3/2/1 reps).
Swing
Push-up w/knee tuck
No rest No rest, repeat cycle 10 more

times (11 total cycles) dropping
a rep with each set
11-1 reps 11-1 reps
cardio II
Sprint at top speed for 30s, then do jumping jacks for 30s. Repeat the sprint/jumping jack cycle nine
more times (10 total) for a total of 10 minutes worth of work.
STRETCHES

Prep/Mobility
Start with five minutes of rope jumping. Then, perform the mobility exercises. Now youre ready to
move on to the first cardio exercises.
Cardio i
Start with 10 lateral hops (10 with each leg), then immediately do 10 squat thrusts with a jump fol-
lowed by 20 split jacks (each time you clap your hands in front is one rep). Repeat the entire circuit
three more times (four circuits total). Do your best to rest as little as possible throughout the entire
sequence.
cardio strength
Start with 11 swings followed by 11 push-ups with a knee tuck. Then do 10 swings followed by 10
push-ups with a knee tuck. Next do nine swings followed by nine push-ups with a knee tuck. Continue
dropping one rep of each exercise until you perform one swing and one push-up with knee tuck.
If this push-up is too difficult, you have a few options. You can do a regular push-up with weight vest,
or do a regular push-up with your feet elevated on an exercise ball, or do a push-up with your hands
on an exercise ball. The key is to find a version of the push-up thats challenging but doable for the
higher rep sets.
Cardio ii
Sprint for 30 seconds, then stop and do jumping jacks for 30 seconds (or do 30 jumping jacks). Sprint
again for 30 seconds followed by 30 jumping jacks. Perform this cycle 10 times for 10 minutes worth
of work. Its best to sprint outside or on a track, but if thats not an option you can do the sprint portion
on a treadmill, then jump off and do the jumping jacks before you jump back on. This is not ideal since
there will be lag time, but if its your only option you can make it work. After this cardio sequence is
completed, finish the workout with stretches.
Stretches

ADVANCED phase i workout 3 (THURSday)
prep/mobility
cardio

Squat thrust/mountain climber/jump combo Jumping jack

4 more times
(5 circuits total)
10 reps 20 reps
Upright row with

Deadlift Chin-up external rotation
Rest Rest Rest 30s

30s 30s repeat 7 times
(8 circuits total)
AMAP AMAP AMAP
cardio strength
Combo 7
Rest 60s
10 reps
repeat once
(2 sets total)
STRETCHES

Prep/Mobility
Start with five minutes of rope jumping and follow it up with the mobility drills. Then move on to the
Cardio
From standing, place your hands on the ground, jump your feet back, then do one mountain climber
(one rep with each leg), then jump and reach overhead. Perform 10 reps of the squat thrust/mountain
climber/jump combo then immediately do 20 jumping jacks. Go back to the combo for another 10 reps
followed by 20 more jumping jacks. Do this exercise pairing five times. Ideally, youll do the entire
sequence without resting, but thats challenging unless youre in good shape. Rest as much as you
need to as your fitness builds up. When thats finished, move on to the strength exercises.
strength
Start with a weight you can lift around eight times for your first set and continue using that weight for
all sets. Youll start with a deadlift for eight reps, rest for 30 seconds, then do the chin-up for eight
reps, rest 30 seconds, then do the upright row with external rotation for eight reps. Rest for 30 sec-
onds and repeat the circuit seven more times (eight circuits total). Each time you repeat the circuit
your reps will decrease. So by the eighth round you might only get 2-3 reps per set. This is how its
supposed to be.
The deadlift can be performed with a barbell if your kettlebells or dumbbells arent heavy enough. If a
chin-up is too difficult you can perform a lat pulldown with a palms-up grip or a bent-over row with a
palms-up grip. After finishing eight circuits, move on to the cardio strength exercise.
Cardio strength
This is the same combo exercise you did in workout 1. Combine a squat thrust, push-up, core row,
power clean, push press, and reverse lunge. Keep the weight relatively light so you can transition
quickly between each exercise. Once you finish 10 reps, rest for one minute and repeat another set of
10 reps. Finish the workout with stretches.
Stretches

ADVANCED phase i workout 4 (saturday)
prep/mobility
cardio I

Split jack Squat thrust with jump

cycle 3 more times
(4 total cycles)
40 reps 20 reps
cardio strength
For the following swing/swiss ball push-up pairing youll start with 13 reps of each and work your way down to
one rep of each (13 sets of 13/12/11/10/9/8/7/6/5/4/3/2/1 reps).
Swing
Swiss ball push-up

a rep with each set
13-1 reps 13-1 reps
cardio II
Sprint at top speed for 30s, then do jumping jacks for 30s. Repeat the sprint/jumping jack cycle nine
more times (10 total) for a total of 10 minutes worth of work.
STRETCHES

ADVANCED phase i workout 4 explanation
Prep/Mobility
Start with five minutes of rope jumping. Then, perform the mobility exercises. Now youre ready to
Cardio i
This is a challenging combination since it consists of a lot of reps. Start with 40 split jacks (each time
you clap your hands in front is one rep), then immediately do 20 squat thrusts with a jump. Be sure to
reach your arms overhead when you jump. After finishing 20 squat thrusts with a jump, do another 40
split jacks followed by 20 more squat thrusts with a jump. Youll do this cycle four times. The goal is to
complete all four cycles without resting between each exercise, but you might need a few seconds to
catch your breath at first. When those four circuits are finished, catch your breath and move on to the
cardio strength exercises.
cardio strength
Start with 13 swings. The kettlebell should be a weight you could swing around 15 times while fresh.
After 13 swings perform 13 push-ups with your hands on an exercise ball (swiss ball). Then do 12
swings followed by 12 push-ups. Continue dropping a rep with each set until you perform one swing
and one push-up with your hands on an exercise ball.
If you cant do a swing perform a squat thrust with dumbbells instead (dont jump with the dumbbells,
just stand up). If the swiss ball push-up isnt for you, substitute it with push-ups with your feet elevated
on a swiss ball, or do push-ups off a medicine ball. After 13 sets of each exercise, catch your breath
and move on to the Cardio II portion.
Cardio ii
Sprint for 30 seconds, then stop and do jumping jacks for 30 seconds (or do 30 jumping jacks). Sprint
again for 30 seconds followed by 30 jumping jacks. Perform this cycle 10 times for 10 minutes worth
of work. Its best to sprint outside or on a track, but if thats not an option you can do the sprint portion
on a treadmill, then jump off and do the jumping jacks before you jump back on. This is not ideal since
there will be lag time, but if its your only option you can make it work. After this cardio sequence is
completed, finish the workout with stretches.
Stretches

ADVANCED phase i progression
advanced phase i PROGRESSION

This is an advanced program because of with intense exercises and accelerated progression plan.
The mobility drills and stretches dont require a progression, but everything else does. After your first
week of Advanced Phase I, adhere to the following progression.
Workout 1 progression
Week 2: Jump rope for 6 minutes; perform 12 reps of the jumping jack and 12 reps of the squat
thrust/push-up/mountain climber/jump combo; rest 25 seconds between each exercise in the Strength
circuit; perform Combo 7 for three sets (instead of the two sets you did in week 1).
circuit; perform Combo 7 for four sets.
circuit; perform Combo 7 for five sets.
workout 2 progression
Week 2: Jump rope for 6 minutes; perform 12 reps of the lateral hop, squat thrust with jump, and split
jack; perform 12-1 reps of the swing/push-up combo; add two cycles to the sprint/jumping jack interval
training (do it for 12 minutes instead of the 10 minutes you did in week 1).
training (do it for 14 minutes).
training (do it for 16 minutes).

ADVANCED phase i progression
Week 2: Jump rope for 6 minutes; perform 12 reps of the squat thrust/mountain climber/jump and
22 reps of the jumping jack combo; rest 25 seconds between each exercise in the Strength circuit;
perform Combo 7 for three sets (instead of the two sets you did in week 1).
perform Combo 7 for four sets.
perform Combo 7 for five sets.
Week 2: Jump rope for 6 minutes; perform 42 reps of the split jack and 22 reps of the squat thrust
with jump; perform 14-1 reps of the swing/swiss ball push-up combo; add two cycles to the sprint/
jumping jack interval training (do it for 12 minutes instead of the 10 minutes you did in week 1).
jumping jack interval training (do it for 14 minutes).
jumping jack interval training (do it for 16 minutes).
training logs
The following pages contain the training logs for all the Advanced Phase I workouts. Be sure to write
the weight you used for the circuits in the notes section.

advanced phase i training log week 1
WORKOUT 1
Prep/Mobility Time Reps Rest
Jump rope 5 minutes 0
Spinal erectors/T-spine/quadriceps/IT band/glute roll 10 of each 0
Cardio Sets Reps Rest
1A Jumping jack (pg. 50) 5 10 0
1B Squat thrust/push-up/mountain climber/ jump combo 5 10 0
(pg. 50)
Strength (use 6RM) Sets Reps/Time Rest
2A Pull-up w/narrow grip (pg. 58) 6 AMAP 30 sec.
2B Dip (pg. 59) 6 AMAP 30 sec.
2C Front squat (pg. 60) 6 AMAP 30 sec.
2D Single arm/leg plank (pg. 61) 6 30 sec. 30 sec.
Cardio Strength Sets Reps Rest
Combo 7 (pg. 54) 2 10 60 sec.
Stretches Time
Hip flexors/calf/chest/T-spine stretches (pg. 68/69) 20 sec. (each stretch)
Notes:
WORKOUT 2
Cardio I Sets Reps Rest
1A Lateral hop (pg. 51) 4 10 0
1B Squat thrust w/jump (pg. 51) 4 10 0
1C Split jack (pg. 52) 4 20 0
2A Swing (pg. 54) 11 11/10/9/8/7/6/5/4/3/2/1 0
2B Push-up with knee tuck (pg. 55) 11 11/10/9/8/7/6/5/4/3/2/1 0
Cardio II Time Rest
Sprint for 30 sec./jumping jacks for 30 sec. 10 minutes 0
Stretches Time
Hip flexors/calf/chest/T-spine stretches 20 sec. (each stretch)
Notes:

WORKOUT 3
1A Squat thrust/push-up/mountain climber/ jump combo 5 10 0
(pg. 50)
1B Jumping jack 5 20 0
2A Deadlift (pg. 62) 8 AMAP 30 sec.
2B Chin-up (pg. 63) 8 AMAP 30 sec.
2C Upright row w/external rotation (pg. 64) 8 AMAP 30 sec.
Combo 7 2 10 60 sec.
Stretches Time
Notes:
WORKOUT 4
1A Split jack 4 40 0
1B Squat thrust w/jump 4 20 0
2A Swing 13 13/12/11/10/9/8/7/6/5/4/3/2/1 0
2B Swiss ball push-up (pg. 55) 13 13/12/11/10/9/8/7/6/5/4/3/2/1 0
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 1
1A Jumping jack 5 12 0
2A Pull-up w/narrow grip 6 AMAP 25 sec.
2B Dip 6 AMAP 25 sec.
2C Front squat 6 AMAP 25 sec.
2D Single arm/leg plank 6 30 sec. 25 sec.
Stretches Time
Notes:
WORKOUT 2
1A Lateral hop 4 12 0
1C Split jack 4 22 0
2A Swing 12 12/11/10/9/8/7/6/5/4/3/2/1 0
2B Push-up with knee tuck 12 12/11/10/9/8/7/6/5/4/3/2/1 0
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 3
2A Deadlift 8 AMAP 25 sec.
2B Chin-up 8 AMAP 25 sec.
2C Upright row w/external rotation 8 AMAP 25 sec.
Stretches Time
Notes:
WORKOUT 4
2A Swing 14 14/13/12/11/10/9/8/7/6/5/4/3/2/1 0
2B Swiss ball push-up 14 14/13/12/11/10/9/8/7/6/5/4/3/2/1 0
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 1
Stretches Time
Notes:
WORKOUT 2
2A Swing 13 13/12/11/10/9/8/7/6/5/4/3/2/1 0
2B Push-up with knee tuck 13 13/12/11/10/9/8/7/6/5/4/3/2/1 0
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 3
Stretches Time
Notes:
WORKOUT 4
2A Swing 15 15/14/13/12/11/10/9/8/7/6/5/4/3/ 0
2/1
2B Swiss ball push-up 15 15/14/13/12/11/10/9/8/7/6/5/4/3/ 0
2/1
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 1
Stretches Time
Notes:
WORKOUT 2
2A Swing 14 14/13/12/11/10/9/8/7/6/5/4/3/2/1 0
2B Push-up with knee tuck 14 14/13/12/11/10/9/8/7/6/5/4/3/2/1 0
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 3
Stretches Time
Notes:
WORKOUT 4
2A Swing 16 16/15/14/13/12/11/10/9/8/7/6/5/4 0
/3/2/1
2B Swiss ball push-up 16 16/15/14/13/12/11/10/9/8/7/6/5/4 0
/3/2/1
Cardio II Time Rest
Stretches Time
Notes:

ADVANCED
phase II
training
weeks 5-8

ADVANCED phase iI workout 1 (MONDAY)
prep/mobility
cardio

Split jack Jumping jack

9 more times
(10 circuits total)
10 reps 10 reps
Romanian deadlift
One-arm row
Hand walkout
Rest Rest Rest 30s
(10 circuits total)
AMAP each side AMAP AMAP
cardio strength
Combo 8
10 reps (the entire sequence is one rep) Rest 60s

repeat once
(2 sets total)
STRETCHES

ADVANCED phase iI workout 1 EXPLANATION
Prep/Mobility
Start with nine minutes of rope jumping and follow it up with the mobility drills. Then move on to the
Cardio
Start with 10 split jacks and without resting do 10 jumping jacks. Keep alternating between 10 split
jacks and 10 jumping jacks until you complete 10 cycles. So by the end youll have completed 100
reps of each exercise. When thats finished, move on to the strength exercises.
strength
Start with a weight you can lift around six times for your first set and continue using that weight for all
sets. Youll start with a one-arm row for six reps with each side, rest for 30 seconds, then do the
Romanian deadlift for six reps, rest 30 seconds, and then do the hand walkout for six reps. Rest for
30 seconds after the hand walkout and repeat the circuit nine more times (10 circuits total). Keep in
mind that your reps will drop off with each set so by the ninth or tenth set youll only get a few reps per
exercise. This is how its supposed to be.
The Romanian deadlift can be performed with a barbell instead of kettlebells or dumbbells. For the
hand walkout, if you can do more than six reps you have a few options. First, you could wear a weight
vest. The second option is to elevate your feet on a flat bench.
Cardio strength
Combo 8 consists of a squat thrust, push-up, core row, power clean, reverse lunge and one-arm
shoulder press. The entire sequence constitutes one rep. Youll perform 10 reps in a row before rest-
ing for 60 seconds. Then youll perform one more set. The weight should be light so you can move
with plenty of speed. The goal is to burn fat, not build muscle, so focus on speed. Finish the workout
with stretches.
Stretches

ADVANCED phase iI workout 2 (TUESday)
prep/mobility
cardio I

Squat thrust/push-up/jump/pull-up combo
Lateral hop
No rest No rest,
repeat cycle 4 more times
(5 cycles total)
5 reps w/each leg 5 reps
cardio strength
For the following swing/T push-up pairing youll do 10 reps of the swing followed by five reps to each side of
the T push-up.
Swing
T push-up
No rest No rest,
(5 cycles total)
10 reps 5 reps (each side)
cardio II
Sprint at top speed for 30s, then drop to the ground and crawl for 30s. Repeat the sprint/crawl cycle
nine more times (10 total) for a total of 10 minutes worth of work.
Crawl
STRETCHES

Prep/Mobility
Start with nine minutes of rope jumping. Then, perform the mobility exercises. Now youre ready to
Cardio i
For this cardio exercise youll need access to a pull-up bar. Start with five lateral hops with each leg
(10 reps total if you count each hop separately), then place your hands on the ground, jump your feet
back, perform one push-up, then jump up and grap a pull-up bar with an overhand grip and perform
one pull-up. Drop back to the ground and do four more reps of the squat thrust/push-up/jump/pull-up
combo. Immediately do another five lateral hops with each leg followed by five reps of the combo.
Perform five cycles of this combo. Then move on to the cardio strength portion.
cardio strength
Start with 10 swings, then immediately do five T-rotation push-ups (you must do the rotation with
each side to count as one rep). Next, do another 10 reps of the swing followed by five more T-rotation
push-ups. Perform five cycles of this exercise pairing. You wont drop or add a rep to each set like
youve done in the past.
Cardio ii
Start by sprinting at top speed for 30 seconds, then drop to the ground and crawl for 30 seconds.
Jump back to your feet, sprint for another 30 seconds, then do another 30 seconds worth of crawling.
Repeat the sprint/crawl sequence for 10 minutes straight.
If you absolutely cant crawl, do the mountain climber exercise for 30 seconds instead. However,
the crawl is one of the most beneficial exercises you can do to get in shape. Finish the workout with
stretches.
Stretches

ADVANCED phase iI workout 3 (thursDAY)
prep/mobility
cardio

Split jack Jumping jack

9 more times
(10 circuits total)
10 reps 10 reps
Upright row with

Pull-up w/wide grip Deadlift external rotation
Rest Rest Rest 30s

(10 circuits total)
AMAP AMAP AMAP
cardio strength
Combo 8
10 reps (the entire sequence is one rep)
STRETCHES

Prep/Mobility
Start with nine minutes of rope jumping and follow it up with the mobility drills. Then move on to the
Cardio
Start with 10 split jacks and without resting do 10 jumping jacks. Keep alternating between 10 split
jacks and 10 jumping jacks until you complete 10 cycles. So by the end youll have completed 100
reps of each exercise. When thats finished, move on to the strength exercises.
strength
Start with a weight you can lift around six times for your first set and continue using that weight for all
sets. Youll start with a wide-grip pull-up for six reps, rest for 30 seconds, then do the deadlift for six
reps, rest 30 seconds, and then do the upright row with external rotation for six reps. Rest for 30 sec-
onds and repeat the circuit nine more times (10 circuits total). Keep in mind that your reps will drop off
with each set so by the ninth or tenth set youll only get a few reps per exercise.
If you cant do a wide-grip pull-up you can do a lat pulldown with a wide, overhand grip instead, or
you can do a bent-over row as a last resort. The deadlift can be performed with a barbell instead of
kettlebells or dumbbells. For the upright row with external rotation, dont go too heavy. You should not
approach failure on this exercise.
Cardio strength
Youll do combo 8 for this workout, just like you did in workout 1. Combo 8 consists of a squat thrust,
push-up, core row, power clean, reverse lunge and one-arm shoulder press. The entire sequence
constitutes one rep. Youll perform 10 reps in a row before resting for 60 seconds. Then youll perform
one more set. The weight should be light so you can move with plenty of speed. The goal is to burn
fat, not build muscle, so focus on speed. Finish the workout with stretches.
Stretches

ADVANCED phase iI workout 4 (saturday)
prep/mobility
cardio I

Squat thrust/jump/chin-up combo
Lateral hop
No rest No rest,
(6 cycles total)
5 reps w/each leg 5 reps
cardio strength
For the following swing/clap push-up pairing youll start with 14 reps of each and work your way down to one
rep of each (14 sets of 14/13/12/11/10/9/8/7/6/5/4/3/2/1 reps).
Swing
Clap push-up

a rep with each set
14-1 reps 14-1 reps
cardio II
Sprint at top speed for 45s, then drop to the ground and crawl for 15s. Repeat the sprint/crawl cycle
nine more times (10 total) for a total of 10 minutes worth of work.
Crawl
STRETCHES

Prep/Mobility
Start with nine minutes of rope jumping. Then, perform the mobility exercises. Now youre ready for
the Cardio I exercises.
Cardio i
For this cardio exercise youll need access to a pull-up bar, just like workout 2. Start with five lateral
hops with each leg (10 reps total if you count each hop separately), then place your hands on the
ground, jump your feet back, jump your feet forward, then jump up and grap a pull-up bar with an
underhand grip and perform one chin-up. Drop back to the ground and do four more reps of the squat
thrust/jump/chin-up combo. Immediately do another five lateral hops with each leg followed by five
reps of the combo. Perform five cycles of this combo. Then move on to the cardio strength portion.
cardio strength
Start with 14 swings and without resting do 14 clap push-ups. Then do 13 swings followed immedi-
ately by 13 clap push-ups. Keep dropping a rep with each set of each exercise until you perform one
rep of the swing followed by one clap push-up.
You can do a squat thrust while holding weights if you cant do a swing. The clap push-up can be re-
placed with push-up off an exercise ball, or you can do the push-up with your feet on an exercise ball.
Cardio ii
Start by sprinting at top speed for 45 seconds, crawl for 15 seconds, then jump back up and sprint for
45 seconds followed by 15 seconds of crawling. Do that sprint/crawl cycle for a total of 10 minutes.
If you absolutely cant crawl, do the mountain climber exercise for 15 seconds instead. However,
the crawl is one of the most beneficial exercises you can do to get in shape. Finish the workout with
stretches.
Stretches

ADVANCED phase iI progression
advanced phase ii PROGRESSION

After your first week of Advanced Phase II (week 5), adhere to the following progression.
Week 6: Jump rope for 9:30 minutes (9 minutes and 30 seconds); perform 12 reps of the split jack
and jumping jack combo; rest 25 seconds between each exercise in the Strength circuit; perform
Combo 8 for three sets (instead of the two sets you did in week 5).
Week 7: Jump rope for 10 minutes; perform 14 reps of the split jack and jumping jack combo; rest 20
seconds between each exercise in the Strength circuit; perform Combo 8 for four sets.
Combo 8 for five sets.
Week 6: Jump rope for 9:30 minutes; perform 6 reps of the lateral hop and 6 reps of the squat thrust/
push-up/jump/pull-up combo; perform 11 reps of the swing and 6 reps of the T-push-up; add two
cycles to the sprint/crawl interval training (do it for 12 minutes instead of the 10 minutes you did in
week 5).
Week 7: Jump rope for 10 minutes; perform 7 reps of the lateral hop and 7 reps of the squat thrust/
push-up/jump/pull-up combo; perform 12 reps of the swing and 7 reps of the T-push-up; add two
cycles to the sprint/crawl interval training (do it for 14 minutes).
Week 8: Jump rope for 10:30 minutes; perform 8 reps of the lateral hop and 8 reps of the squat
thrust/push-up/jump/pull-up combo; perform 12 reps of the swing and 7 reps of the T-push-up; add
two cycles to the sprint/crawl interval training (do it for 16 minutes).

ADVANCED phase iI progression
Combo 8 for three sets (instead of the two sets you did in week 5).
Week 7: Jump rope for 10 minutes; perform 14 reps of the split jack and jumping jack combo; rest 20
seconds between each exercise in the Strength circuit; perform Combo 8 for four sets.
Combo 8 for five sets.
Week 6: Jump rope for 9:30 minutes; perform 6 reps of the lateral hop and 6 reps of the squat thrust/
jump/chin-up combo; perform 15-1 reps of the swing and clap push-up; add two cycles to the sprint/
crawl interval training (do it for 12 minutes instead of the 10 minutes you did in week 1).
Week 7: Jump rope for 10 minutes; perform 7 reps of the lateral hop and 7 reps of the squat thrust/
jump/chin-up combo; perform 16-1 reps of the swing and clap push-up; add two cycles to the sprint/
crawl interval training (do it for 14 minutes).
Week 8: Jump rope for 10:30 minutes; perform 8 reps of the lateral hop and 8 reps of the squat
thrust/jump/chin-up combo; perform 17-1 reps of the swing and clap push-up; add two cycles to the
sprint/crawl interval training (do it for 16 minutes).
training logs
The following pages contain the training logs for all the Advanced Phase II workouts. Be sure to write
the weight you used for the circuits in the notes section.

advanced phase iI training log week 5
WORKOUT 1
2A One-arm row (pg. 65) 10 AMAP 30 sec.
2B Romanian deadlift (pg. 66) 10 AMAP 30 sec.
2C Hand walkout (pg. 61) 10 AMAP 30 sec.
Combo 8 (pg. 56) 2 10 60 sec.
Stretches Time
Notes:
WORKOUT 2
1A Lateral hop 5 5 w/each leg 0
1B Squat thrust/push-up/jump/pull-up (pg. 52) 5 5 0
2A Swing 5 10 0
2B T push-up (pg. 56) 5 5 (each side) 0
Cardio II Time Rest
Sprint for 30 sec./crawl for 30 sec. (pg. 53) 10 minutes 0
Stretches Time
Notes:

WORKOUT 3
2A Pull-up with wide grip (pg. 67) 10 AMAP 30 sec.
2B Deadlift 10 AMAP 30 sec.
Stretches Time
Notes:
WORKOUT 4
1B Squat thrust/jump/pull-up (pg. 53) 5 5 0
2A Swing 14 14/13/12/11/10/9/8/7/6/5/4/3/2/1 0
2B Clap push-up (pg. 57) 14 14/13/12/11/10/9/8/7/6/5/4/3/2/1 0
Cardio II Time Rest
Sprint for 45 sec./crawl for 15 sec. 10 minutes 0
Stretches Time
Notes:

WORKOUT 1
Jump rope 9:30 0
2A One-arm row 10 AMAP 25 sec.
2B Romanian deadlift 10 AMAP 25 sec.
2C Hand walkout 10 AMAP 25 sec.
Stretches Time
Notes:
WORKOUT 2
Jump rope 9:30 0
1B Squat thrust/push-up/jump/pull-up 5 6 0
2A Swing 5 11 0
2B T push-up 5 6 (each side) 0
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 3
Jump rope 9:30 0
2A Pull-up with wide grip 10 AMAP 25 sec.
Stretches Time
Notes:
WORKOUT 4
Jump rope 9:30 0
1B Squat thrust/jump/pull-up 5 6 0
2A Swing 15 15/14/13/12/11/10/9/8/7/6/5/4/3/ 0
2/1
2B Clap push-up 15 15/14/13/12/11/10/9/8/7/6/5/4/3/ 0
2/1
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 1
Jump rope 10 min. 0
Stretches Time
Notes:
WORKOUT 2
Jump rope 10 min. 0
2A Swing 5 12 0
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 3
Jump rope 10 min. 0
Stretches Time
Notes:
WORKOUT 4
Jump rope 10 min. 0
2A Swing 16 16/15/14/13/12/11/10/9/8/7/6/5/4 0
3/2/1
2B Clap push-up 16 16/15/14/13/12/11/10/9/8/7/6/5/4 0
3/2/1
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 1
Jump rope 10:30 min. 0
Stretches Time
Notes:
WORKOUT 2
2A Swing 5 13 0
Cardio II Time Rest
Stretches Time
Notes:

WORKOUT 3
Stretches Time
Notes:
WORKOUT 4
2A Swing 17 17/16/15/14/13/12/11/10/9/8/7/6/ 0
5/43/2/1
2B Clap push-up 17 17/16/15/14/13/12/11/10/9/8/7/6/ 0
5/43/2/1
Cardio II Time Rest
Stretches Time
Notes:

a d va n c e d
body of
f.i.r.e.

exercise guide

cardio exercises jumping jack & squat thrust/push-up/mountain climber/jump
Jumping jack: start with your feet close together, arms hanging down to sides. Jump your feet out to
the sides as you simultaneously raise your arms out to the sides and overhead until they touch.
Squat thrust/push-up/moutain climber/jump combo: stand with your feet slightly wider than shoul-
der width (1); squat down and place your hands on the ground with your back flat (2); jump your feet
back to a push-up position (3a) and perform one push-up (3b); quickly pull your left knee up to left
elbow (4a) and then switch feet and pull your right knee up to your right elbow (4b); jump your feet
forward with your hands on the ground (5); jump up and reach overhead (6).
3b
4b
1 2 3a 4a 5 6

cardio exercises lateral hop & squat thrust with jump
Lateral hop: from standing, shift your weight to your right leg and push your hips back as your knee
flexes to around 80 degrees. Next, push explosively off your right leg and land on your left leg with
your hips back and knee slightly bent. Transition side-to-side as quickly as possible. Dont let your
knee buckle in, keep it directly over your foot.
Squat thrust with jump: stand with your feet slightly wider than shoulder width (1); squat down and
place your hands on the ground with your back flat (2); jump your feet back to a push-up position (3);
jump your feet forward with your hands on the ground (4); jump up and reach overhead (5).
1 2 3 4 5

cardio exercises split jack & squat thrust/push-up/jump/pull-up
Split jack: start with your left leg forward, right leg back, arms out to the sides and parallel to the
ground. Jump in the air and switch your feet as you simultaneously clap your hands in front at chest
level. Transition between positions as quickly as possible. Each time you clap is one rep.
Squat thrust/push-up/jump/pull-up combo: stand in front of a pull-up bar with your feet slightly
wider than shoulder width (1); squat down and place your hands on the ground with your back flat (2);
jump your feet back to a push-up position (3a) and do one push-up (3b); jump your feet forward with
your hands on the ground (4); jump up and grab the pull-up bar (5a); perform one pull-up (5b).
3b
3a
1 2 4 5a 5b

cardio exercises crawl & squat thrust/jump/pull-up
Crawl: start in a push-up position, and then pull your right leg up as you simultaneously reach and
walk your left arm forward. Next, pull your left leg up as you reach and walk your right arm forward.
Keep your hips as low as possible while crawling.
Squat thrust/jump/chin-up combo: stand in front of a pull-up bar with your feet slightly wider than
shoulder width (1); squat down and place your hands on the ground with your back flat (2); jump your
feet back to a push-up position (3) and then jump your feet forward (4); next, jump up and grab the
pull-up bar with an underhand, palms-up grip (5a); perform one chin-up (5b). A pull-up can be per-
formed instead of a chin-up if it works better for you.
1 2 4 5a 5b

cardio strength exercises combo 7 & swing
Combo 7: stand with your feet slightly wider than shoulder width while holding a weight in each hand
(1); squat down with your back flat and place the weights on the ground (2); jump your feet back to a
push-up position (3a) and perform one push-up (3b); next, row with your left arm (4a) followed by your
right arm (4b); jump your feet forward with your back flat (5); power clean the weights (6); push press
overhead (7); step back with your right leg (8a) followed by your left leg (8b). The entire sequence is
one rep. This can be performed with kettlebells but its very advanced if you choose that option.
8b
3b 4b
1 2 3a 4a 5 6 7 8a
Swing: stand with your feet a few inches wider than shoulder width with your feet angled out slightly.
Hold a kettlebell in front, hanging straight down, with both hands. Push your hips back, let your knees
bend slightly, and keep your low back arched as the kettlebell swings back between your legs. Thrust
your hips forward explosively as you straighten your legs - drive your heels into the ground as your
legs straighten. Swing the kettlebell up to stomach height, but dont pull with your arms. Make your
hips create the momentum, not your arms.

cardio strength exercises push-up with knee tuck & swiss ball push-up
Push-up with knee tuck: start in the push-up position with your feet resting on an exercise ball (1);
lower your chest to the floor while keeping your body straight from neck to ankles (2); push-up as you
simultaneously pull your knees to your chest (3). For the next rep, extend your legs back as you lower
into your second push-up, and then pull your knees up as you push up.
1 2 3
Swiss ball push-up: place your hands on an exercise ball (swiss ball) with your body in a straight
line from neck to ankles. Lower until your abs touch the ball, then push back up. Thats one rep. Keep
your abs tight throughout the exercise.

cardio strength exercises combo 8 & T Push-up
Combo 8: stand with your feet slightly wider than shoulder width while holding a weight in each hand
(1); squat down with your back flat and place the weights on the ground (2); jump your feet back to a
push-up position (3a) and perform one push-up (3b); next, row with your left arm (4a) followed by your
right arm (4b); jump your feet forward with your back flat (5); power clean the weights (6); step back with
your right leg (7a) followed by your left leg (7b); then press overhead with your left arm (8a) followed by
your right arm (8b). The entire sequence is one rep. This can be performed with kettlebells but its very
advanced if you choose that option.
7b
3b 4b
1 2 3a 4a 5 6 7a 7
8a 8b
T push-up: start in a push-up position with your hands and feet shoulder width apart (1); lower your
body to the floor while keeping your body straight (2); push up as you simultaneously lift your left arm
and rotate your torso (3). Keep your toes on the ground as you rotate. Next, lower into another push-
up (2) and then reach and rotate with your right side. Thats one rep.
1 2 3

cardio strength exercises clap Push-up
Clap push-up: start in a push-up position with your hands and feet shoulder width apart (1); lower
your body to the floor while keeping your body straight (2); push up explosively and clap your hands
in the air (3).

strength exercises pull-up with narrow grip
Pull up as high
as possible
Arms straight
Dont relax your

shoulder blades,
keep them tight
Tip: if this exercise causes wrist pain use a neutral grip (palms facing each other) instead.
Tip: for added resistance hold a dumbbell between your feet, or attach weight to a chin/dip
belt. An X-vest is an excellent option, too.

strength exercises dip
Chest Elbows
high Elbows
locked
Lower as pulled in
far as feels
comfortable
Wrists
straight

strength exercises front squat
2 Kettlebells
1 Kettlebell
Squat as far
down as possible
Elbows tight Abs tight

to sides Elbows
forward &
in
Abs tight
Push knees
out to sides
Wider than shoulder Heels down

width stance
Tip: If you dont have a kettlebell(s) you can hold a dumbbell at each end for the single
weight version; or you can hold two dumbbells with your arms in the position as the
picture shows at the very top of this page.

strength exercises single arm/leg plank & Hand walkout
Single arm/leg plank: start on the ground, resting on your elbows, with your legs straight and slightly
wider than shoulder width. Brace your abs tight, then extend your left arm in front as you lift your right
leg. Hold the position for the recommended time. Next, hold your right arm out and lift your left leg up.
Hold for time.
Dont let your hips

rotate or shift
Brace your abs tight
Hand walkout: place your hands on the ground, shoulder width apart while holding your hips high
(1). Brace your abs and walk your hands out in front (2). Walk out as far as your strength allows (3),
and then walk your hands back to the starting position. Thats one rep.

strength exercises deadlift
Head neutral with

spine
Back stays flat
Abs tight Squeeze

glutes
hard
Knees same
width as feet
Heels
down

strength exercises chin-up
Pull up as high
Palms up as possible
Arms straight
Dont relax your

shoulder blades,
keep them tight
Tip: if this exercise causes wrist pain use a neutral grip (palms facing each other) instead.

strength exercises upright row with external rotation
Palms
forward
Shifted slightly Elbows
forward pulled back
Hips
back Upper arms
Hips parallel to
forward ground
Palms in
Palms face
back
Tip: most people have an easier time using dumbbells with this exercise. However, light
kettlebells will work, too.

strength exercises one-arm row
Head neutral
with spine
Back flat
Abs
tight
Arm
straight
Row until elbow

just crosses midline

strength exercises romanian deadlift
Head neutral with

spine
Arch low back
Abs tight
Abs tight
Squeeze
glutes
hard
Feet shoulder
width

strength exercises pull-up with wide grip
Pull up as high
as possible
Arms straight
Dont relax your

shoulder blades,
keep them tight

stretches
At the end of each workout perform the following stretches. Hold each position at the end range of
motion for 20 seconds.
Hip flexors stretch
You should feel it here
Description: drop down on your right knee with your left leg up. Elevate your right foot on a small box,
or a few pillows. Push your hips forward while pulling your chest back. Hold the end position for 20
seconds. Repeat with the left knee down.
Why you need it: freeing up your hip flexors will decrease tension in your low back and allow your
glutes to contract with more force.
Calf (soleus) stretch
Description: stand facing a wall with 70% of your weight on your front (right) leg. The toes of your right
foot should be a few inches from the wall. Push your knee forward and stop just before your right heel
lifts up. Hold that position for 20 seconds. Repeat with left leg forward.
Why you need it: a tight soleus (the deep calf muscle) will restrict your range of motion with lower
body exercises. When the soleus is too tight your heels elevate as you squat down.

stretches
Chest stretch
Description: Hold a stretch band or a rope overhead with your hands very wide. While keeping your
arms straight and locked, pull them down and behind until your arms are parallel to the ground. Hold
that position for 20 seconds.
Why you need it: almost every has tight chest muscles. By freeing them up youll increase shoulder
mobility, and this will allow you to push overhead with perfect form, and itll improve posture.
Thoracic spine (T-spine) stretch
Tip: squeeze your glutes and abs

before lifting your arms overhead.
Description: stand with your feet shoulder width. Squeeze your glutes and abs to lock your hips in
place, then lift your arms up and behind your head while keeping your elbows locked. Hold the end
position for 20 seconds.
Why you need it: freeing up your thoracic spine will improve shoulder health and itll help you perform
squats and overhead lifts with proper form.

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a d va n c e d

2010 by Chad Waterbury LLC

2 2010 Chad Waterbury LLC

Go Harder not Longer

supercharge your body faster than ever before.

for fat loss are heavily influenced by his research.

2010 Chad Waterbury LLC 3

2010 Chad Waterbury LLC

each test at the beginning of week 1 and the end of week 8.

Test #1: Broad Jump

the longer your jump will be.

Fig. 1d Fig. 1c Fig. 1b Fig. 1a

2010 Chad Waterbury LLC 5

Test #2:Overhead Squat

at the end of the program.

6 2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

Time: 5-10 minutes (depending on what week youre in).

rep. Repeat for 10 reps.

8 2010 Chad Waterbury LLC

T-spine (Throracic spine)

and back to knee. Thats one rep. Repeat for 10 reps.

(You can do this drill one leg at a time, if you prefer.)

2010 Chad Waterbury LLC 9

reps with each side.

10 2010 Chad Waterbury LLC

2010 Chad Waterbury LLC

No rest No rest, repeat

Pull-up w/narrow grip

Rest Rest Single arm/leg plank

AMAP AMAP AMAP Hold 30s each side

12 2010 Chad Waterbury LLC

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No rest No rest No rest, repeat

10 reps w/each leg 10 reps 20 reps

Push-up w/knee tuck

No rest No rest, repeat cycle 10 more

11-1 reps 11-1 reps

14 2010 Chad Waterbury LLC

2010 Chad Waterbury LLC 15

No rest No rest, repeat

Upright row with

Rest Rest Rest 30s

AMAP AMAP AMAP

16 2010 Chad Waterbury LLC

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No rest No rest, repeat

Swiss ball push-up

No rest No rest, repeat cycle 12 more

13-1 reps 13-1 reps

18 2010 Chad Waterbury LLC

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advanced phase i PROGRESSION

week of Advanced Phase I, adhere to the following progression.

circuit; perform Combo 7 for four sets.

circuit; perform Combo 7 for five sets.

training (do it for 14 minutes).

training (do it for 16 minutes).

20 2010 Chad Waterbury LLC

perform Combo 7 for four sets.

perform Combo 7 for five sets.

jumping jack interval training (do it for 14 minutes).

jumping jack interval training (do it for 16 minutes).