4- week superhero athletes edition

8/21/2019 4- Week Superhero Athletes Edition

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4-Week Superhero: Athletes Edition

Copyright 2013FatBurningNation.com

DISCLAIMER !h" in#ormation pro$i%"% in thi& gui%" i& #or "%ucationa' purpo&"& on'y. I am

not a %octor an% thi& i& not m"ant to (" ta)"n a& m"%ica' a%$ic". !h" in#ormation pro$i%"%

in thi& gui%" i& (a&"% upon my o*n "+p"ri"nc"& a& *"'' a& my o*n int"rpr"tation& o# th"

curr"nt r"&"arch that i& a$ai'a('". !h" a%$ic" an% tip& gi$"n in thi& gui%" ar" m"ant #or

h"a'thy a%u't& on'y. ,ou &hou'% con&u't your phy&ician to in&ur" a%$ic" an% tip& gi$"n in

thi& gui%" ar" appropriat" #or your in%i$i%ua' circum&tanc"&. I# you ha$" any h"a'th i&&u"&

or pr"-"+i&ting con%ition& p'"a&" con&u't your phy&ician ("#or" imp'"m"nting any o# th"

in#ormation pro$i%"% ("'o*. !hi& pro%uct i& #or in#ormationa' purpo&"& on'y an% th" author%o"& not acc"pt any r"&pon&i(i'ity #or any 'ia(i'iti"& or %amag"& r"a' or p"rc"i$"%

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into any 'anguag" in any #orm *ithout th" *ritt"n p"rmi&&ion an% &ignatur" o# th" author.




/"'com" to th" -/"") Sup"rh"ro Ath'"t"& E%ition *or)out&. In&i%" i& *h"r" you *i''

%i&co$"r th" *or)out& you *i'' (" %oing o$"r th" n"+t #our-*"") that t"ach you "+act'y

ho* to train an% 'oo) 'i)" an ath'"t".

!h"r" *i'' (" *or)out& p"r *"") *ith &om" *"ight training (o%y*"ight training&print& an% p'yom"tric& a'' mi+"% in.

!hi& program i& %"&ign"% to g"t you incr"%i('" '"an an% #it in u&t -*"")& tim".

B"ing a #orm"r co''"giat" ath'"t" I )no* *hat it ta)"& to ta)" your (o%y to th" n"+t '"$"'.

No* it i& your turn to %i$" in an% &tart g"tting '"an an% m"an *ith your *or)out&.

""p m" po&t"% on your progr"&&

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Workout #1: Monday

Legs and Back Day

Warm-up Circuit

;o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

< Bar("'' S=uat 7 30 &"con%& u&ing 0> o# th" *"ight you *i'' (" u&ing in th" 1&t

circuit &"t

< 5u''-up& 7 20 &"con%&

< A't"rnating R"$"r&" Lung" 7 20 &"con%&

• R"&t 30 &"con%& an% th"n &tart Circuit ?1

Workout Circuit #1

< ;o through tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30-@0 &"con%& ("t*""n #u''

circuit&.

1A Bar("'' S=uat&7 Set 1: 1 r"p& Set 2: 12 r"p& Set 3: r"p& Set 4: @ r"p&

•

B" &ur" to (ump up th" *"ight on "ach &"t u&ing a *"ight that i& com#orta('" y"tcha''"nging. 5"r#orm *ith a *"ight that a''o*& you to ha$" 1-2 r"p& '"#t in th" tan)

on "ach &"t. So #or 1 r"p& you &hou'% N! (" a('" to %o 1 r"p& (ut &hou'% (" a('"

to comp'"t" a'' 1 r"p&.

1B 5u''-p& 7 Ma+ r"p& on a'' &"t&

1C Bo+-9ump& 7 20 r"p& on a'' &"t&

<R"&t #or 30-@0 &"con%& an% r"p"at tota' circuit&.

Workout Circuit #2

< ;o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30-@0 &"con%& ("t*""n

circuit&.

2A Dum(("'' Lung"& a't"rnating 7 10 "ach '"g2B B"nt $"r Ro* 7 10 r"p&

2C 9ump Lung"& 7 20 tota' ump&

<R"&t 30-@0 &"con%& an% r"p"at 3 #u'' circuit&.

Do th" ("'o* circuit 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u''

roun%&.

3A Bo+ 9ump& 7 30 &"con%&

3B L"ap p& 7 30 &"con%&

3C S=uat 4o'%& 7 @0 &"con%&



Workout #2: uesday

Sprints and Plyometrics

!urin" this orkout$ you ill %e completin" a series o& ' sprints and 3 di&&erent

plyometric e(ercises tryin" to complete the orkout as )uickly as possi%le:

'-*+ yard sprints

• A&ter each sprint: complete 1* %road ,umps and 1* side hops on each le"

Be sure to take enough rest in order for your body to recover between sets. It is better to rest

longer and go harder during the workout than to try and complete the sprint or jump with

bad form.



Workout #3: Wednesday

Chest, Shoulder, Triceps, Abs

Warm-up Circuit


< 5u&hup& 7 20 &"con%&

< Bo%y*"ight S=uat& 7 20 &"con%&

< DB Inc'in" 5r"&& 7 20 &"con%& u&ing 0> o# th" *"ight you *i'' u&" %uring your r"a'

&"t&


Workout Circuit #1

< ;o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30-@0 &"con%& ("t*""n #u''

circuit&.

1A DB Inc'in" 5r"&&7 Set 1: 1 r"p& Set 2: 12 r"p& Set 3: r"p&

•




1B C'apping 5u&hup& 10-1 r"p&

• R"&t 1 &"con%&

1C Si%" 5'an) R"ach !hrough 1 r"ach through& "ach &i%"

<R"&t #or 30-@0 &"con%& an% r"p"at 3 tota' circuit&.

Workout Circuit #2

< ;o through 3 tim"& *ith no &"con% r"&t ("t*""n "+"rci&"&. R"&t 30-@0 &"con%&

("t*""n circuit&.2A DB $"rh"a% 5r"&& 7 12 r"p&

2B Dip& or B"nch Dip& 7 10-1 r"p&

2C 4anging L"g Rai&" or L"g Rai&" to 4ip p 7 10-1 r"p&

2D C'o&" ;rip 5u&hup& 3 &"con% 'o*"ring pha&" 10 r"p&


Do th" ("'o* circuit 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u''

roun%&.

3A Burp""& 7 30 &"con%&

3B Dou('" n%"r& 7 30 &"con%&3C Roc)ing 5'an)& 7 @0 &"con%&



Workout #4: hursday

Sprints and Plyometrics

!urin" this orkout$ you ill %e completin" a series o& ' sprints and 3 di&&erent

plyometric e(ercises tryin" to complete the orkout as )uickly as possi%le:

'-*+ yard sprints

• A&ter each sprint: complete 1* %road ,umps and 1* side hops each le"

Be sure to take enough rest in order for your body to recover between sets. It is better to rest

longer and go harder during the workout than to try and complete the sprint or jump with

bad form.



Workout #*: riday

Full Body Throwdown

Warm-up Circuit


< Bo%y*"ight S=uat& 7 20 &"con%&

< 5u&hup& 7 20 &"con%&

< 5u''-p& 7 20 &"con%&

• Sing'" L"g D"a%'i#t& 7 20 &"con%& "ach '"g


Workout Circuit #1

< ;o through tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30-@0 &"con%& ("t*""n #u''

circuit&.

1A Bar("'' D"a%'i#t& 7 Set 1: 12 r"p& Set 2: 10 r"p& Set 3: G r"p& Set 4: @ r"p&

•




1B C'apping 5u&hup& 10-1 r"p&

• R"&t 1 &"con%&

1C Bo+ 9ump& 20 r"p&

1D 5u''up& Ma+ r"p&

<R"&t #or 30-@0 &"con%& an% r"p"at tota' circuit&.

Workout Circuit #2

< ;o through 3 tim"& *ith no &"con% r"&t ("t*""n "+"rci&"&. R"&t 30-@0 &"con%&("t*""n circuit&.

2A DB F'at 5r"&& 7 12 r"p&

2B L"ap p& 7 20 tota' r"p&

2C Si%" Shou'%"r Rai&"& 7 10-1 r"p&

2D !uc) 9ump& 1 r"p&

2E "tt'"("'' or Dum(("'' S*ing 2 r"p&


Do th" ("'o* circuit tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 10-30 &"con%& ("t*""n

#u'' roun%&. Each n"* roun% &u(tract r"p& on "ach "+"rci&".

3A Burp""&

.ound 1: 2 r"p& .ound 2: 20 r"p& .ound 3: 1 r"p& .ound 4: 10 r"p& .ound *: r"p&

3B Dou('" n%"r&

.ound 1: 0 r"p& .ound 2: r"p& .ound 3: 0 r"p& .ound 4: 3 r"p& .ound *: 30 r"p&



Acti/e .est !ays: Saturday and Sunday

o out and stay acti!e by walking, hiking, playing at the park, etc" There

will be no workouts on these days as you want your body to reco!er #or the

ne$t week"



E(ercise !escriptions

.e/erse 0un"es

1. Starting 5o&ition Start (y &tan%ing *ith your #""t &hou'%"r *i%th apart an% your han%&

p'ac"% on your hip& or (y your &i%". ,ou *i'' #ir&t 'i#t on" '"g up*ar%& th"n &t"p &traight

(ac) an% p'ac" that #oot ("hin% you.

2. Mo$"m"nt /h"n your #oot hit& th" groun% you *i'' %rop your (ac) )n"" &o it i& a(out

an inch o## th" groun%. ,ou *i'' n""% to (" &ur" you cor" i& tight throughout th" mo$"m"nt.

nc" you ha$" 'ung"% your (ac) '"g to th" #'oor you *i'' "+p'o%" up (y pu&hing o## your

(ac) '"g an% r"turning to th" &tarting po&ition. ,ou *i'' th"n r"p"at th" &am" mo$"m"nt

*ith th" &am" '"g #or th" a''ott"% amount o# tim" th"n &*itch to th" oth"r '"g.



ar%ell S)uats

!arg"t Entir" 'o*"r (o%y cor"

1. Starting 5o&ition Stan% ho'%ing th" (ar acro&& your upp"r (ac) &=u""Hing your

&hou'%"r ('a%"& tog"th"r. ,ou %o not *ant th" (ar r"&ting on your &pin". S"t your #""t

a(out &hou'%"r *i%th apart *ith your #""t in a com#orta('" po&ition #acing a'mo&t &traight#or*ar%. ,our 'o* (ac) &hou'% (" in it& natura''y arch"% po&ition an% your "y"& &hou'% ("

&traight #or*ar% or a &'ight ti't up.

2. Mo$"m"nt 5u&h your hip& (ac)*ar%& a& i# you *"r" going to &it %o*n in a chair *ith

th" pr"&&ur" an% *"ight on your h""'&. Lo*"r your (o%y a& 'o* or a& com#orta('y a& you

can. nc" you r"ach th" (ottom o# your &=uat %ri$" your h""'& into th" groun% an% &tan%

(ac) up into your &tarting po&ition.

!rain"r& !ip Mo&t p"op'" thin) &=uat inuri"& happ"n ("cau&" o# &=uatting too 'o*.4o*"$"r inuri"& occur *h"n you train your (o%y to on'y go para''"' an% th"n th" on"

in&tanc" you go 'o*"r than para''"' th" inury happ"n&. !raining your (o%y #rom th" &tart

to go 'o*"r an% 'o*"r "ach tim" *i'' h"'p you a$oi% inuri"&. Start &'o* an% gra%ua''y a&

you g"t &trong"r an% mor" #'"+i('" you *i'' (" a('" to go 'o*"r an% 'o*"r.



ull-ps

!arg"t Cor" 'at& (ic"p& r"ar &hou'%"r& Fu'' Bo%y

1. Starting 5o&ition ;rip th" (ar *ith your pa'm& #acing #or*ar% *ith your han%& &'ight'y

*i%"r than &hou'%"r *i%th apart. 4ang *ith your arm& #u''y "+t"n%"% an% your cor" tight.

2. Mo$"m"nt 5u'' your&"'# up unti' your chin ha& gon" pa&t th" (ar th"n &'o*'y 'o*"r

your&"'# (ac) %o*n to th" &tarting po&ition.

o( umps

1. Stan% in #ront o# a (o+ that i& 12-2 inch"& high. Engaging your cor" ump an% 'an% on

top o# th" (o+ *ith your )n""& ("nt a''o*ing your mu&c'"& to a(&or( th" #orc".

2. St"p %o*n o## th" (o+ an% r"p"at. ;ra%ua''y incr"a&" th" (o+ h"ight accor%ing to *hat i&

com#orta('" #or you.



! 0un"e 5alternatin"6

1. Stan% *ith your #""t &hou'%"r-*i%th apart ho'%ing a %um(("'' in "ach han%. St"p

#or*ar% *ith your '"#t '"g ta)ing a &'ight'y 'arg"r than norma' &t"p. ""p your right to" on

th" groun% an% u&" it to h"'p )""p your (a'anc". !h" right )n"" &hou'% a'&o (" ("nt.

2. Lo*"r your (o%y unti' your '"#t thigh i& para''"' to th" groun%. ""p your upp"r (o%yupright an% your 'o*"r (ac) #'at. Dri$" through th" '"a% '"g to &t"p (ac)*ar% to th"

&tan%ing po&ition. A't"rnat" &i%"&.

ent 7/er .o

!arg"t !rap& Lat& Bac) o# &hou'%"r& (ic"p&

1. Starting 5o&ition Stan%ing *ith your #""t &hou'%"r *i%th apart an% a &'ight )n"" ("n%

grip th" (ar a 'itt'" #urth"r than &hou'%"r *i%th apart. B" &ur" to )""p your cor" tight an%

(ac) &traight.

2. Mo$"m"nt /ith th" (ar in th" &tarting po&ition pu'' th" (ar to*ar%& you unti' it ha&r"ach"% th" upp"r tor&o ar"a. 5au&" *h"n you r"ach th" top &=u""Hing your &hou'%"r

('a%"& tog"th"r an% th"n &'o*'y 'o*"r th" (ar (ac) to th" &tarting po&ition. B" &ur" to

)""p your cor" tight throughout.

!rain"r& !ip Do not '"t your (ac) arch8 E&p"cia''y *h"n th" *"ight g"t& h"a$i"r it can ("

"a&y to u&t '"t th" *"ight #a'' an% your (ac) arch. B" &ur" to )""p you cor" tight an% your

(ac) &traight throughout th" "+"rci&".



ump 0un"es

Starting 5o&itionStan% *ith your #""t &hou'%"r-*i%th apart. St"p #or*ar% *ith your '"#t '"g

ta)ing a &'ight'y 'arg"r than norma' &t"p. ""p your right to" on th" groun% an% u&" it to

h"'p )""p your (a'anc". !h" right )n"" &hou'% a'&o (" ("nt. Lo*"r your (o%y unti' your

'"#t thigh i& para''"' to th" groun%.

Mo$"m"nt ""p your upp"r (o%y upright an% your 'o*"r (ac) #'at "+p'o%" up*ar%&

ump (y %ri$ing through (oth '"g& &imu'tan"ou&'y *hi'" &*itching your '"g& in th" air

your #""t *i'' &*itch p'ac"& on "ach r"p. Continu" in thi& a't"rnating #a&hion.

0eap ps

Start *ith your right '"g on a chair or ("nch *ith your '"#t '"g #irm'y p'ac"% on th" groun%.

Dri$ing through your right '"g on th" chair umping up a& high a& you can an% &*itching

'"g& in th" air. /h"n you 'an% 'an% &o#t'y *ith your right '"g on th" groun% an% '"#t '"g on

th" chair.

""p &*itching in thi& a't"rnating #a&hion going at a =uic) y"t com#orta('" &p""%.



Squat Hold

Squat down until your knees reach a 90 degree angle. Hold that position with your arms out in front for

the allotted amount of time.

road umps

Stan% in an ath'"tic po&ition on th" (a''& o# your #""t )n""& ("nt an% cor" tight.

Dri$ing through th" groun% ump #or*ar% a& #ar an% a& high a& you can ma)ing &ur" you

'an% &o#t'y. nc" you 'an% r"p"at imm"%iat"'y.



Sin"le 0e" Side 8ops

Start on your '"#t '"g *ith your right )n"" ("nt (ac) at a 0 %"gr"" ang'". ""p your cor"

tight.

9ump &i%" to &i%" o$"r an imaginary 'in" going a& =uic)'y a& po&&i('". A& &oon a& your #oot

hit& th" groun% you &hou'% (" umping (ac) th" oth"r *ay. nc" you comp'"t" a'' r"p& onon" &i%" &*itch '"g& an% r"p"at.

ush-ps

1. Starting 5o&ition ;"t in a pu&h-up po&ition *ith your han%& a(out &hou'%"r *i%th apart

or a 'itt'" *i%"r than &hou'%"r *i%th. ""p your cor" tight an% your (ac) &traight.

2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n to th" #'oor )""ping your cor" tight an% (ac)

&traight. nc" you ha$" r"ach"% 2- inch"& o## th" #'oor pau&" #or a &"con% th"n pu&h

your&"'# (ac) up into th" &tarting po&ition.



odyei"ht S)uats

1. Starting 5o&ition Start *ith your #""t a 'itt'" *i%"r than &hou'%"r *i%th apart an% arm&

p'ac"% &traight out in #ront o# you. 5'ac" your #""t in a com#orta('" po&ition #acing &traight

#or*ar% or a 'itt'" out*ar%&

2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n a& i# you *"r" going to &it %o*n in a chair. ,our *"ight &hou'% (" on your h""'& *ith your cor" tight. nc" you ha$" r"ach"% th" (ottom o#

your &=uat pau&" th"n r"turn to th" &tarting po&ition. !hi& i& con&i%"r"% on" r"p"tition.

! 9ncline ress

1. Li" on a ("nch *ith th" (ac)r"&t inc'in"% at -@0 %"gr""&. 4o'% th" %um(("''& a(o$"

your ch"&t *ith your pa'm& turn"% to*ar% your #""t.

2. Lo*"r th" %um(("''& to ch"&t '"$"'. 5r"&& th" %um(("''& &traight up a(o$" th" ch"&t



Clappin" ushups

1. Starting 5o&ition ;"t in a pu&h-up po&ition *ith your han%& a(out &hou'%"r *i%th apart

or a 'itt'" *i%"r than &hou'%"r *i%th. ""p your cor" tight an% your (ac) &traight.


&traight. nc" you ha$" r"ach"% 2- inch"& o## th" #'oor "+p'o%" up*ar%& c'apping yourhan%& tog"th"r at th" top. Lan% &o#t'y an% r"p"at.

Side lank .each hrou"h

Start in th" &i%" p'an) po&ition *ith your cor" tight an% (ac) &traight.

&ing your cor" to t*i&t r"ach your han% through th" p'an) gap unti' you cannot go any

#urth"r. R"turn to th" &tarting po&ition an% r"p"at. B" &ur" to )""p your cor" tight

throughout.



! 7/erhead ress

Startin" osition: 5'ac" you #""t &hou'%"r *i%th apart *hi'" gripping a %um(("'' in "ach

han%. Arm& &hou'% (" at a 0 %"gr"" ang'".

Mo/ement: 5r"&& th" %um(("''& &traight up unti' your arm& ha$" r"ach"% #u'' "+t"n&ion

th"n &'o*'y 'o*"r th"m (ac) to th" &tarting po&ition.

!ips or ench !ips

Startin" osition: 5'ac" your han%& on a #'at ("nch po&ition"% ("hin% you. 4an%& &hou'%

(" &hou'% *i%th apart an% '"g& &hou'% (" &traight out in #ront o# you.

Mo/ement: S'o*'y 'o*"r your&"'# %o*n unti' your arm& r"ach a 0 %"gr"" ang'". nc"

you r"ach th" (ottom u&" your tric"p& an% cor" to pu&h your&"'# (ac) up to th" &tarting

po&ition.



8an"in" 0e" .aises

1. Starting 5o&ition Start (y p'acing your han%& *ith an un%"rhan% grip on th" pu'' up

(ar an% your #""t o## th" groun%. B"#or" th" mo$"m"nt pha&" (" &ur" your cor" i& tight &o

you ar" not &*inging.

2. Mo$"m"nt nc" you ar" &ta('" you *i'' )""p your '"g& &traight a& you rai&" th"m upunti' th"y ar" &traight out in #ront o# you. !hi& &hou'% (" $"ry contro''"% *ith no &*inging.

nc" you ha$" r"ach"% a 0 %"gr"" ang'" at th" top &'o*'y 'o*"r your '"g& (ac) %o*n to

th" &tarting po&ition an% r"p"at.

!rain"r& !ip !hi& i& a $"ry a%$anc"% "+"rci&" an% in$o'$"& a ton o# cor" &tr"ngth. R"a''y

ma)" &ur" you ar" not &*aying %uring thi& "+"rci&". It &hou'% (" $"ry contro''"% (y

)""ping your cor" tight throughout an% r"a''y #ocu&ing on )""ping your (o%y a& &ti'' a&

po&&i('"8

Close rip ush-ps

1. Starting 5o&ition ;"t in a pu&h-up po&ition *ith your han%& #orming a %iamon% ("'o*

your ch"&t. ""p your cor" tight an% your (ac) &traight.


&traight. nc" you ha$" r"ach"% 2- inch"& o## th" #'oor pau&" #or a &"con% th"n pu&h

your&"'# (ac) up into th" &tarting po&ition.



urpees

!rain"r& !ip !h"r" ar" many %i##"r"nt (urp"" $ariation "+"rci&"&. For ("ginn"r& you can

omit th" pu&h-up %on" in pictur"& an% an% in&t"a% u&t p"r#orm th" &=uat to ump

(ac) to ump #or*ar% to &=uat up. For mor" a%$anc"% $ariation& you can a%% in pu&h-up&

a& *" %i% in th" pictur"& an% can a'&o a%% in a &=uat ump at th" "n% o# th" mo$"m"nt.

!ou%le nders

S"" Ji%"o--------K CLIC 4ERE ! JIE/

http://fatburningnation.com/how-to-do-double-unders/

http://fatburningnation.com/how-to-do-double-unders/



.ockin" lanks

;"t in th" p'an) po&ition *ith your #or"arm& on th" #'oor #acing #or*ar% cor" tight an%

(ac) &traight.

&ing your cor" pu&h your&"'# #or*ar% ("n%ing at th" "'(o*& *hi'" )""ping your (o%y in

a &traight 'in". nc" you r"ach out a& #ar a& you can go r"turn to th" &tarting po&ition an%r"p"at.

! .!0

1. ""p your 'o*"r (ac) arch"% an% ("n% #or*ar% (y pu&hing your hip& (ac). R"p"at a''

r"p& #or on" &i%" th"n &*itch.

2. Stan% on on" '"g *ith a &ma'' ("n% in that )n"". !h" oth"r '"g i& ("nt (ac). ""p your

)n"" &'ight'y ("nt (ac) arch"% an% try to )""p th" oth"r '"g &traight.



!eadli&ts

!arg"t Fu'' Bo%y

1. Starting 5o&ition Start *ith th" (ar a(out an inch a*ay #rom your &hin& *ith your

han%& p'ac"% u&t out&i%" your '"g&. ,our (ac) &hou'% (" natura''y arch"% *ith your )n""&

("nt an% (utt %o*n.2. Mo$"m"nt C'"nching th" (ar *ith your o$"rhan% grip an% )""ping your (ac)

&traight t"n&" your (o%y an% &tan% up *ith th" (ar. ""p th" (ar c'o&" to your (o%y

throughout th" "+"rci&". Many tim"& you *i'' "$"n #in% your&"'# &craping your &hin& on th"

(ar *h"n %oing th" "+"rci&" corr"ct'y. nc" you ha$" r"ach"% th" top &'o*'y 'o*"r th"

(ar (ac) %o*n into th" &tarting po&ition.

!rain"r& !ip D"a%'i#t& ta)" a 'ot out o# you. !h"y ar" on" o# th" mo&t %i##icu't "+"rci&"&

"&p"cia''y *h"n %oing h"a$y *"ight. So (" &ur" to g"t a goo% amount o# r"&t in ("t*""n

&"t& "$"n i# that m"an& ta)ing a 2-3 minut" r"&t p"rio%.



! lat ress

1. Li" on a ("nch *ith th" (ac)r"&t #'at. 4o'% th" %um(("''& a(o$" your ch"&t *ith your

pa'm& turn"% to*ar% your #""t.

2. Lo*"r th" %um(("''& to ch"&t '"$"'. 5r"&& th" %um(("''& &traight up a(o$" th" ch"&t

Side Shoulder .aises

Startin" osition: 5'ac" your #""t &hou'%"r *i%th apart *ith th" %um(("''& %o*n (y your

&i%".

Mo/ement 5side6: Rai&" th" %um(("''& &traight out to th" &i%" unti' th"y r"ach &hou'%"r

h"ight. nc" you r"ach th" top o# th" mo$"m"nt &'o*'y 'o*"r th"m (ac) %o*n to th"

&tarting po&ition.



uck ump

1. Starting 5o&ition Start (y &tan%ing *ith your #""t u&t *i%"r than &hou'%"r *i%th apart

in th" po&ition you *ou'% (" in i# you *"r" g"tting r"a%y to ump. S=uat %o*n a& though

you *"r" p"r#orming a (o%y*"ight &=uat.

2. Mo$"m"nt /h"n you r"ach th" (ottom o# your &=uat %ri$" your #""t into th" groun%"+p'o%ing into a $"rtica' ump. nc" in th" air (ring your )n""& up to your ch"&t. /h"n

coming %o*n (" &ur" an% 'an% &o#t'y. nc" you ha$" 'an%"% you *i'' r"p"at th" a''ott"%

num("r o# r"p"tition&.

!rain"r& !ip !hi& i& an a%$anc"% &=uat ump that you mu&t (ui'% up to %oing. Ma)" &ur"

you ar" com#orta('" %oing a &=uat ump ("#or" p"r#orming a tuc) ump. !hroughout th"

program i# you *ant to r"p'ac" &=uat ump& *ith tuc) ump& you may.



;ettle%ell or !um%%ell Sin"

1. Starting Mo$"m"nt Start *ith your &tanc" a 'itt'" *i%"r than &hou'%"r *i%th apart *ith

your to"& point"% &'ight'y out*ar%&.

2. Mo$"m"nt S=uat %o*n *ith your (ac) comp'"t"'y &traight %ropping th" %um(("''

("t*""n your '"g&. /h"n you ha$" r"ach"% th" (ottom on your &=uat you *i'' &'ight'y

pu&h your #or"arm& again&t your groin ar"a to g"t mom"ntum to &*ing th" %um(("'' (ac)

up. ,ou *i'' th"n &=uat (ac) up *hi'" th" %um(("'' &*ing& up in a #'ui% motion *ith th"

&=uat. !hi& i& a continua' mo$"m"nt &o onc" you ha$" &too% (ac) up an% th" %um(("'' ha&r"ach"% a(out ch"&t h"ight you *i'' r"p"at th" mo$"m"nt again.

!rain"r& !ip Start out u&ing a com#orta('" *"ight "&p"cia''y i# you ha$" n"$"r %on" thi&

mo$"m"nt ("#or". "tt'"("''& *or) ("&t #or thi& mo$"m"nt.



No* that you ha$" gon" through th" 4-Week Superhero: Athletes

Edition *or)out& I )no* you ar" r"a%y #or mor"8

4"r"6& th" thing I am )no*n a& th" 6/or)out /iHar%6 an% ha$" "$"n

(""n ca''"% th" <Clark ;ent o& the itness 9ndustry=< ----------------->

(I know you like those black-rimmed glasses :) )

I )no* ho* to cr"at" a*"&om" %on"-#or-you #at (urning *or)out&...

7nes that %rin" incredi%ly &ast results$ are super &un to do$ and

many times can %e done ith ?ero e)uipment@

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find anywhere else on the Internet...

!h"n h"a% o$"r to Sup"rh"roSprint&.com an% ta)" my @-*"")

Sup"rh"ro cha''"ng".

I am &o con#i%"nt that thi& &y&t"m *i'' *or) #or you that I ri&) "$"rything (y o##"ring it to you 100>

ri&) #r"".

0isten to my "uaranteed:

%# you do not see more results in the ne$t &'weeks than you ha!e seen in the pre!ious & months, %

will return e!ery penny spent(

!hat i& ho* con#i%"nt I am. !hi& i& th" "+act &y&t"m I u&"% to g"t *"%%ing %ay r"a%y in un%"r @-

*"")&.

I# it can *or) #or m" an% th" 00 oth"r& that ha$" gon" through th" &y&t"m it mo&t c"rtain'y *i''

*or) #or you too.

!han) you #or trying out th" 4-Week Superhero: Athletes Edition /or)out&8 No* ta)" th" n"+t

&t"p an% go gra( th" r"&t o# th" *or)out& that ar" *aiting #or you

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D"nni& 4""nan C5!

Foun%"r FatBurningNation.com

Cr"ator Sup"rh"roSprint&.com


y !ennis 8eenan

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