Advanced Fitness LLC

Boost your metabolism and get yourself into the best summer shape of your LIFE with this second metabolic core circuit guaranteed to push you to the limit. Melting your fat away with new specialized metabolic exercises that are sure to confuse your body and keep it guessing, thus getting you the RESULTS you deserve. Be confident walking onto the beach with your 6-pack, courtesy AB Blaster 1 of 3.

With the weighted exercises make sure you use a weight you can handle for the set amount of reps but, challenge yourself!!!

TRAIN HARD, GET RESULTS
Summer is almost here!

Days 1, 3, 5

1a. Kettle Bell Swings 15 wt (bw = body weight/ wt= weighted)

2a. Sunrise 30 bw

3a. X-Square 12 wt.

4a. Plank w/ 6 second hold 20 bw

5a. Mountain Climbers 100 bw

6a. Ceiling touches w/ pulse 25 bw

7a. Rocking Chair Push Ups 10 bw

8a. Bent over row 15 reps at 70% of max (max = maximum weight you can perform this lift with)

9a. Alternate Shoulder Press 30 wt

10a. Double Rope Drill 30sec. Or if no rope, use a Medicine Ball slams 30 sec .

Rest 60-90 seconds between circuits and perform 3-5 circuits.

(1a through 9a means you complete one exercise after the other until you finish exercise 9a, then you rest for 60-90 seconds.)

Days 2, 4

30 min interval walking 4.0 mph. (Perform 3min on a 6-9 incline then 1 min 0-1 incline repeatedly for 30 minutes.)
Abs Blaster 1
Ceiling Touches 20
Alt. Leg Raises 40
Feet up Hands up 20
Bicycles 40

Rest 60-90 seconds between circuits and perform 3-5 circuits

If extreme work is too difficult, beginner workout coming soon.