Three Workouts:
In each phase you will find three different workouts. During each phase you simply rotate through these workouts. Keep in mind that you can do three different levels of workout intensity: beginner, intermediate, and advanced. Just do the one that suits you.
Three Times a Week:
This system have totally different approach to the long-form cardio you may have grown accustomed to. When it comes to exercise more is not better. Better is better. With this state-of-the art system 15 minutes of work 3 times per week is all that is required.
This rest-based training model allows you to push harder while you are exercising, creating a Metabolic Effect, a set of hormonal and metabolic changes that keep you burning fat for up to 2-3 days after the workout is over. This is when the real fat burning magic happens, and it’s what makes this program different from other form of exercise.
Phase 1 provides the spark to reawaken your sleeping metabolism. Think of this phase like upgrading your metabolic spark plugs that bring your metabolic engine alive. On this phase you will get the following benefits:
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Full body movements that develop your fitness levels, producing quick adaptations towards coordination and balance… |
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A whole-body metabolic stimulus that ignites fat burning and muscle shaping in a way isolated exercises simply can not achieve… |
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And special “metabolic finishers” (Vibration exercises) that naturally elevate growth hormone – the fat-burning, skin-tightening hormone of our youth… |
PHASE 1 (MONDAY)
| ROUND 1 | 3:75 Minutes | ROUND 2 | 3:75 Minutes | |||
| 15:00 | 14:15 | 4 Pushups + 4 Batman Superset | 11:15 | 10:30 | 4 Pushups + 4 Batman Superset | |
| 14:15 | 13:30 | 4 Squats + 4 Half Squats Superset | 10:30 | 9:45 | 4 Squats + 4 Half Squats Superset | |
| 13:30 | 12:45 | 4 Hips Thrust Superset (4 times each leg) | 9:45 | 9:00 | 4 Hips Thrust Superset (4 times each leg) | |
| 12:45 | 12:00 | Overhead Squeeze + Squat | 9:00 | 8:15 | Overhead Squeeze + Squat | |
| 12:00 | 11:15 | Tension Rep Pushups (Burnout) | 8:15 | 7:30 | Pulsing Batman's | |
| ROUND 3 | 3:75 Minutes | ROUND 4 | 3:75 Minutes | |||
| 7:30 | 6:45 | 4 Pushups + 4 Batman Superset | 3:45 | 3:00 | 4 Pushups + 4 Batman Superset | |
| 6:45 | 6:00 | 4 Squats + 4 Half Squats Superset | 3:00 | 2:15 | 4 Squats + 4 Half Squats Superset | |
| 6:00 | 5:15 | 4 Hips Thrust Superset (4 times each leg) | 2:15 | 1:30 | 4 Hips Thrust Superset (4 times each leg) | |
| 5:15 | 4:30 | Overhead Squeeze + Squat | 1:30 | 0:45 | Overhead Squeeze + Squat | |
| 4:30 | 3:45 | Tension Rep Squat | 0:45 | 0:00 | Half Rep Hip Thrust (feet on the floor) | |
PHASE 2 (WEDNESDAY)
| ROUND 1 | 3:75 Minutes | ROUND 2 | 3:75 Minutes | |||
| 15:00 | 14:15 | Windshield Wipers | 11:15 | 10:30 | Windshield Wipers | |
| 14:15 | 13:30 | Static Lunge superset (4 times each leg) | 10:30 | 9:45 | Static Lunge superset (4 times each leg) | |
| 13:30 | 12:45 | 4 Dive Bombers + 4 Breast Stroke Superset | 9:45 | 9:00 | 4 Dive Bombers + 4 Breast Stroke Superset | |
| 12:45 | 12:00 | 4 High Thrust + Back Raise Superset | 9:00 | 8:15 | 4 High Thrust + Back Raise Superset | |
| 12:00 | 11:15 | Pulsing Pushups (Burnout) | 8:15 | 7:30 | Pulsing Superman's | |
| ROUND 3 | 3:75 Minutes | ROUND 4 | 3:75 Minutes | |||
| 7:30 | 6:45 | Windshield Wipers | 3:45 | 3:00 | Windshield Wipers | |
| 6:45 | 6:00 | Static Lunge superset (4 times each leg) | 3:00 | 2:15 | Static Lunge superset (4 times each leg) | |
| 6:00 | 5:15 | 4 Dive Bombers + 4 Breast Stroke Superset | 2:15 | 1:30 | 4 Dive Bombers + 4 Breast Stroke Superset | |
| 5:15 | 4:30 | 4 High Thrust + Back Raise Superset | 1:30 | 0:45 | 4 High Thrust + Back Raise Superset | |
| 4:30 | 3:45 | Back Raise Pulsing Squeeze | 0:45 | 0:00 | Pulsing Lunges | |