AX1 Gym Workouts Month 3 REG FINAL
AX1 Gym Workouts Month 3 REG FINAL
AX1 Gym Workouts Month 3 REG FINAL
2. When choosing how much weight to use, be sure to use an amount of weight that
allows you to complete the prescribed number of reps in good form. You should
find the last repetition of the set to require nearly maximum effort to complete.
If the last repetition is too easy and you find that you can complete at least 2 or 3
more, increase the load on all subsequent sets.
3. Perform 1 set of each exercise in the “pair” without resting in between. This is one
set. Perform all sets for the pair before moving onto the next pair in the workout.
6. Rep cadence should be 1-2 seconds on the concentric, slight pause, and 3
seconds eccentric.
7. Perform all sets of each exercise before proceeding to the next exercise in the
workout. This will set the stage for success and build your foundation strength
for later in the program.
8. Perform all conditioning drills with the best footwork, and highest effort you
can for best results. **ALSO – If you don’t have access to equipment called for
during a Tuesday or Thursday conditioning workout you can either repeat one
of the earlier workouts or use my Ironman, 4 Minutes of Hell (3 rounds), Invictus,
300, X-pendables, Hurricane Headrush or other burst conditioning workout from
YouTube in its place.
As Bill Gates once said, “If I had some set idea of a finish line, don’t you think
I would have crossed it years ago?” – Don’t let this be your finish line…just
another step along the way to totally transforming your body to its ultimate
potential!
Use only the 16 face cards and aces of a deck. The suit represents the number of reps (or seconds), the card
represents the exercise. Shuffle the deck and randomly draw for exercises to perform without rest. Use the following key:
Jacks = Jump Squats Queens = Mountain Climbers Kings = High Knees Aces = Heels to the Heavens
1A Drop Step Lunge and Lean 12 Do 12 reps on each leg, then—without resting—go to part B and
3
1B Barbell Squats 10-12RM (F) choose a weight that allows you to fail in 10-12 reps!
2A Still Legged Deadlifts 10–12RM (F) Do 10–12 reps on each leg using a weight that allows you to
2B Barbell Hip Thursts 3 F reach failure, then—without resting—proceed to part B and do
Hip Bucks to failure
3A Step Up Thrusts 12 Do 12 reps on each leg, then—without resting—proceed to part
3
3B Split Squat Jumps 30 sec B and do 30 seconds of Split Squat Jumps
Two-Foot Hops x 100 jumps / Side-to-Side Hops (2 Feet) x 75 / Boxer Shuffle x 5 min / Double Jumps x 25
DAY 61 Strength Training Workout III: Total Body “Fusion Confusion”.
EXERCISE SETS REPS COMMENTS
1A Barbell Deadlifts 10–12RM (F) Use weight that allows you to reach failure in 10-12 reps
4
1B Cable Squat-to-Stand Rows 10–12 Tie in the upper and lower body together
2A Inverted Row (Legs Straight) F Keep those legs straight and get your max reps in
4
2B Barbell Clean and Press 12RM (F) Use your 12RM, don’t sacrifice form for quality here!
3 Burpee Pushup Pyramid 10 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps with burpees in between
2
each cluster
1A Close Grip Bench Press 10-12RM (F) On Lat Pulldowns concentrate on pulling down with your
3
1B Lat Pulldowns 10-12RM (F) elbows as opposed to pulling with fingers and forearms
2A Alt. DB Incline Bench 12RM (F) Alternate presses on each arm using your 12RM until
2B Renegade Row 3 12RM (F) failure and then proceed immediately to the Renegade
Row with your 12RM and continue to failure
3A Cable 3D Crossovers 12 Perform a set on the right and left arms and then move to
3
3B Rotational High Row 12 the High Row and perform a set on the right and left arm
1 QFL Lateral Run 10 x up and down the ladder 3 QFL Icky Shuffle 10 x up and down
without rest the ladder without rest
2 QFL In In Out Out 10 x up and down the ladder 4 QFL Ali Shuffle 10 x up and down
without rest the ladder without rest
1A Forward DB Step Ups 10-12 Perform 10–12 reps on each leg, then proceed immediately into
3
1B 15 reps of DB Swings
DB Swings 15
2A Lunge Rotation Hip Press 12 Perform 6 reps lunging with each leg, then proceed
3
2B DB Side Lunges 12 immediately into 12 alt. reps of DB Side Lunges on each leg
3A Skier (Skater) Hops 45 sec Perform 45 seconds of Skater Hops and then proceed
3
3B Split Squat Jumps 30 immediately into the Split Squat Jumps—killer burn!
1-Lap Warmup Jog / next 4–5 laps: Sprint the Curves and Jog the Straight Aways / 1-Lap Cooldown Jog
DAY 68 Strength Training Workout III: Total Body “Fusion Confusion”.
EXERCISE SETS REPS COMMENTS
1A DB Curl and Press 10–12RM (F) Perform 10–12 reps of DB Curl and Presses, then
4
1B Standing DB Row and Kickback 10–12RM (F) proceed to Standing DB Row and Kickbacks each set
2A Lat Pulldowns 10-12RM (F) On Lat Pulldowns concentrate on pulling down with
2B Close Grip Bench Press 4 10-12RM (F) your elbows as opposed to pulling with fingers and
forearms
3 3-Way Lunge Reach 3 7 Perform 7 reps of lunges in all 3 directions on one leg,
then immediately on the other. This is one set
1A Front Squat 10 For Front Squat use a weight that makes the 10th rep
1B Crossover Step-Ups 3 12 challenging, then immediately do 12 reps on each leg of
Crossover Step-Ups
2A Split Squat Jumps 45 sec Do 45 seconds of Split Squat Jumps, then proceed immediately
3 into Box Jumps where you jump on and off a 18–24" box
2B Box Jumps 45 sec
3A Barbell Hip Thrusts 10-12RM (F) For Barbell Hip Thrusts use heavy enough weight to fail in 10-12
3B 3-Way RDL 3 15 reps and then immediately into the RDL’s (5 on each leg, 3 in
each direction) on each leg
Another well-timed off day as you prepare for your biggest Ath lean Challenge yet!
DAY 75 Strength Training Workout III: Total Body “Fusion Confusion”.
EXERCISE SETS REPS COMMENTS
1A Clapping Plyo Pushups F Do as many reps as you can of the pushup, then
1B Barbell Rows 4 10RM (F) move immediately to your Barbell Row, using a
eight that will cause failure in 10 reps
2A Barbell Clean and Press 12RM (F) Do 12 reps of Barbell Clean and Presses, then
2B DB All Star Fielder Curls Done With Hop 4 F move immediately to Fielder Curls (this time
(add side shuffle with curl) adding a side shuffle with curl)
3 Single Leg Squat w/ Med Ball or DB Press 3 10–12 Do 3 sets of 10–12 reps on each leg
10 BURPEE PUSHUPS
10 DUMBBELL SWINGS
10 INVERTED ROWS
10 V-UP RUSSIAN TWISTS
HERE IS THE WORKOUT
Begin on Monday by performing the original Week 4 Challenge one final time to make sure your time
has improved since the last time. Conclude AX-1 Training Camp by performing this Week 12 Final X-am
on Friday. If you pass this test at a grade of Pro or above, you have graduated to the next level of the
program—AX-2: ATHLEAN X-TREME, your next step closer to the ultimate ATHLEAN body! Grade yourself
on the Week 12 Challenge as follows:
SCORING
AthLEAN Xtreme MAKE IT THROUGH 12 ROUNDS IN < 15 MINUTES
AthLEAN Elite MAKE IT THROUGH 12 ROUNDS IN 15–20 MINUTES
AthLEAN Pro MAKE IT THROUGH 12 ROUNDS IN 20–25 MINUTES
AthLEAN Solid MAKE IT THROUGH 12 ROUNDS IN 25–30 MINUTES
AthLEAN Basix MAKE IT THROUGH 12 ROUNDS IN > 30 MINUTES
Note: If you don’t do this in Pro or higher, repeat weeks 9–11 and retest.
Barra Do Garças, Mato Grosso
marcelo_costa_castro @ hotmail.com
Marcelo Da Costa Castro
17
WEEK 12 WORKOUT
DAY 78 Strength Training Workout I: Ath lean 400 Cha l leng e retest.
EXERCISE SETS REPS COMMENTS
Pushups ? 100 The manner in which you complete your 100 reps of each is totally up
Inverted Rows ? 100 to you! You can do 5 sets of 20 each, 10 sets of 10, whatever! You can
even jump around between exercises (15 pushups, 10 squats, back to
Bodyweight Squats ? 100
pushups, etc). Just get it done in good form and in your fastest time
Full Sit Ups ? 100 possible!
Jackknifes 2 15 Do 15 reps with right leg high and 15 with left leg high each set
ISO Reverse Crunches 2 F Isolate the movement to use just your lower abs and obliques
Scissor Kick V-Up 2 F Scissor your legs nonstop and get as many V-Ups as you can
Windshield Wipers 2 20 Perform 10 drops to right and 10 drops to left each set
Perform the following light ‘flush’ treadmill or outdoor running interval. Designed to flush out the muscles
and peak your strength just in time for your third Ath lean Challenge to see if you’re ready for more!
5-Minute Warmup Jog / 5 intervals of 20-Sec. Walk, 20-Sec. Jog, and 20-Sec. Run / 5-Minute Cooldown Jog
Plank Opposite Knee to Elbow 2 30 Perform 15 reps each side combo each set
DAY 82 Strength Training Workout II: Ath lean FINA L X-AM !.
EXERCISE SETS REPS COMMENTS
Burpee Pushups (no pyramid here) 12 10 This is your test to see if you’re ready for the next