Client guide for: v3ck

Submitted by justin on Tue, 08/05/2008 - 20:16.

Core Training

This is a 6-8 week program tested by trail and error by Justin Hinchcliffe himself. This program is geared towards stripping fat from your body, while adding overall body definition / tone.

The program involves training everyday with the exception of two rest days per week, but don't worry it's not that hard! Really! Each day will only take you about 15-25 minutes to preform the workouts.

Your training will look like this:

Day One	Day Two	Rest Day
Day Three	Day Four	Rest Day
Repeat Cycle - With higher intesity.

Day one: HIIT - Your choice your style
8-16 Intervals of high intensity output / resting

If your unsure / don't know what HIIT is please read here.

Sprinting
Sprint Swimming
Sprinting up Hills
Sprint Biking up Hills

Above are a list of HIIT styles you may choose from.

NOTE: Each week you will be adding another interval onto your HIIT training. So by the end of week 6 you should be doing a total of 14 intervals. This help to challenge yourself and your body more and more through-out the program.

Day two: Bodyweight Training
Each one will consist of 4 sets with only 1 minute rest between sets

Push-ups (20 +5 each week)
Pull-ups (5-10(max) +1 each week)
Leg raises / Floor Wipers (15-20 +5 each week)
2' Box Jumps (20 +5 each week)

NOTE: Each week you will be adding the recommenced amount onto your reps. Strives for constant improvement.

That's it, Give it a shot, this FWG doesn't require a gym and only requires effort / an open field to sprint on.

If you have access to a gym and want to make things really challenging try replacing the day two workout with the 300 endurance workout

Day two replacement - Only for hardcores
Only replace this with my day two workout if your are hardcore!

Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
Pullups - 25 reps

300 reps total

Stretches::

Calf / hamstrings mainly

Nice.

Submitted by v3ck on Wed, 08/06/2008 - 00:19.

Nice.

So do you go back and forth

Submitted by Michael on Mon, 09/01/2008 - 21:24.

So do you go back and forth between each type of workout each day?

Yeah it goes

Submitted by dylan on Sun, 09/07/2008 - 15:22.

Yeah it goes

Day1
Day2

Rest

Day1
Day2

but on the description says

Submitted by RaadV on Mon, 12/29/2008 - 16:20.

but on the description says "one day per week" like 6 days workout and 1 rest or how?.. :s

Sorry RaadV, thanks for

Submitted by justin on Mon, 12/29/2008 - 19:51.

Sorry RaadV, thanks for catching that. It's 2 days on one day off.

the hardcore 2nd day

Submitted by alwan on Thu, 01/29/2009 - 10:01.

the hardcore 2nd day replacement...isnt that the 300 workout?

the hardcore 2nd day

Submitted by alwan on Thu, 01/29/2009 - 10:01.

the hardcore 2nd day replacement...isnt that the 300 workout?

Yeah It's a crazy total body

Submitted by justin on Thu, 01/29/2009 - 22:28.

Yeah It's a crazy total body workout.

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what do we do if we dont have a place to do pull ups?

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