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Total Body Blast8 Week programFat loss & Muscle ToneHIITA c a d e m y

Table Of Contents1. Product Disclosure 32. About The Authors 43. Introduction and Our Purpose 54. Overview/The Big Picture 65. The Workout Basics 86. Education 137. Equipment 158. Tracking Progress 169. Warmup Overview 1810. Beginners Workout 1911. Workouts 2312. Recovery 6013. HIITDex 6214. Final Thoughts 2015 HIITACADEMY.COM1352

Product DisclosureDear Reader,We wrote a guide designed to helppeople progress towards their healthand fitness goals. Keep in mind that itis not specifically tailored to suit any injuries or health problems that could beaggravated with low, moderate or highintensity physical exercise. We wantyou to be healthy so if you are an individual with such problems please seekthe help of a health professional.We’re not doctors. The materials andcontent contained in “HIIT Academy’sTotal Body Blast” are for general healthimprovement recommendations onlyand are not intended to be a substitutefor professional medical advice, diagnosis or treatment. This information is aset of “guidelines” intended for a largeaudience.We created the “HIIT Academy’s TotalBody Blast” to help you get into betterphysical shape. We are not here to promote extreme body images or trainingroutines. We wrote this with your bestinterest in mind but you, the reader, areresponsible for the interpretation or useof the information provided.We wrote the guide but the results ofthis work solely depends on you, thereader. This information is not individually tailored but intended to act asguidelines for you. You assume any 2015 HIITACADEMY.COMrisk for your use of this information assuch materials and content are constantly changing and may not containthe most recent information. This workis a guideline which has emerged viaa combination of personal experienceand scientific research.The information and other materialavailable from this book come from anumber of sources including the personal experiences of Alex and TimRuben, third parties who have givenpermission for use of their material,and material copied under statutorylicenses. Accordingly the informationand material in this book is copyright,2015 HIIT Academy.So please, don’t reproduce, broadcast,sell, transmit, or store in a retrievalsystem, any electronic, photocopied,recorded or any other version of thisguide without asking us (Alex and TimRuben or HIIT Academy) first and getting our permission. You can, however,show off your results, tell your friendsabout what you’re doing, and get generally excited about making changes toyour health and fitness!Thank you for understanding.Now get after it!3

About The AuthorsFitness has been a lifelong journey for us.It began when we started playing sports ata very young age. By the end of our careers we each had 15 years of experience,10 of which was spent in a gym training.In that time we studied with professionaltrainers, trained with pro athletes, hadbeen the recipients of several top awardsthat young athletes can receive, and wona few championships along the way.When we transitioned from the athlete’slifestyle we kept our desire to be in peakphysical condition, but we needed a different kind of training since the circumstances had changed. We were on a mission to 2015 HIITACADEMY.COMfind a new way to exercise that producedphenomenal results for everyday life. Thejourney has led us down many avenues,filled with experiments and insights intothe world of fitness.As a result, we launched HIIT Academy.We wanted to share what we learned withpeople to help them get ripped and stay fit.We have made it our goal to give you a noexcuse way of achieving total body fitness.With your help we’re going to make an impact on the world and make it a healthierplace. Thank you so much for joining us onthe ride!4

Introduction and Our PurposeWelcome to the Total Body BlastWelcome to the HIIT Academy’s Total Body Blast! You hold in yourhands a guide to the most effective fat loss training to date.This guide is tool. Inside you’ll find the most practical information onexercising for rapid, effective fat loss. It exclusively provides what youneed to know to obtain the level of fitness that gives you confidenceto go anywhere and do anything.It combines some of the newest Information available to us with practices that have withstood the test of time. It relies on science, experience and wisdom to provide you with the steps you need to go forthand create the results that you want and deserve.Our PurposeWe want to live in a healthier world. It is our mission to equip everyone with the knowledge and steps to get fit. We not only believe thata healthy body is something that everyone deserves, we also believethat people can obtain it with the right attitude and routine. But wecan’t make that happen without you. You are the most important partof this program. Remember that as you have fun creating your resultsthrough these simple yet effective workouts.From the bottom of our hearts, thank you for taking on the Total BodyBlast. We’re very excited to help you earn your fitness goals.Now, let’s get to work! 2015 HIITACADEMY.COM5

Overview/The Big PictureWhat Does it Contain?8 Weeks of WorkoutsHIITDexThe Total Body Blast workouts are built using our progressive, systematic approachto High Intensity Interval Training.The HIITDex is a glossary of all the exercises and stretches that we use to stay fitand healthy. This list is extensive, flexibleand reliable enough to be used from yourhouse to the gym and anywhere else youcan think of. Refer to it if you have anyquestions about how to perform the exercises involved in the workouts.High Intensity Interval Training (HIIT) is ashorter workout style that combines periods of intense exercise and periods ofrest. HIIT workouts create a response inthe body that increases its ability to burnfat and reveal muscle tone and definition.It is the most effective method for weightand fat loss when it comes to working out.Bonus Beginners TrainingThis is a workout regimen to build a foundation if you’ve never worked out before.The momentum you build up starting withthe beginners workouts will help get youready for the full eight week program thatfollows. 2015 HIITACADEMY.COMEducationWe made it a point to only include practical information that you can use to create the change that you want for yourbody while staying as safe as possible.The clearly defined techniques, tips, andequipment outlined in this guide will helpyou achieve the best results while goingthrough the Total Body Blast workouts. It’sbest that you read this section before doing the workouts to maximize their effect.6

Overview/The Big PictureProgress Tracking InformationGetting to the PointYou will learn the different methods fortracking your progress. We want you toknow where you are, where you’ve been,and where you’re going throughout theprocess.To sum it all up, the Total Body Blast guideis our fastest and most effective fat losstraining routine. The program uses highintensity interval training that relies on acombination of cardio and strength exercises to achieve higher levels of fitness inthe shortest amount of time possible. Asyou go through, you’ll learn theimportance of tracking your progress andwhat it really takes to build a healthy andfit lifestyle.A CalendarWe’ve included a special Total Body Blastcalendar to help keep you on track. Use itto know when it’s time to get it done.Now start earning your fittest body ever! 2015 HIITACADEMY.COM7

The Workout BasicsHere you will find the basics of our HIITprogram. We will teach you how to do theworkouts and tell you what you’ll need toget the most effective exercise that youpossibly can.The Workout SystemOur workout system is designed toachieve a lean body while maintainingstrength. We developed this approachafter doing many different workout stylesover the last 12 years. This is the systemthat we use to train our clients, as well asourselves, to gain total body confidence.The Total Body Blast SystemThe Total Body Blast guide uses a progressive workout system that builds upover the course of the program througha series of phases. Every workout is afull body workout that mixes strength andcardio exercises. Our Basic HIIT formulauses three different components: MuscleResistance, Cardio and Rest. 2015 HIITACADEMY.COMMuscle ResistanceIntervals that focus on your muscles willhelp you create a strong, functional body.Your target rep range should be 15 – 20reps during these intervals. If you reach20 before the time is up, that’s okay. Keepgoing until the interval is over. You canperform many of the exercises using onlyyour bodyweight. If you want to increasethe difficulty of an exercise you can find avariation in the HIITDex or you can simplyincrease the resistance by adding weight.CardioDuring these intervals, you will be performing cardio exercises that require youto give it your maximum effort. Naturally,these are the most intense parts of theworkout. Approach the cardio intervals asif you are in a race where the fastest person with best form wins! Push yourself todo as many reps as possible (AMAP) forthe allotted time.Remember.You get out of it what youput into it!8

The Workout BasicsRestThe rest periods come at the end of a circuit. Allow yourself to catch a quick breathand gather your focus before doing another set. Keep in mind that after the third setof a circuit the rest interval is all the timeyou have before you begin the next circuit.The Total Body Blast workoutsincrease in difficulty as yourendurance increases.As you progress through the phases, theinterval times will change but the length ofthe workout will remain the same. Everyworkout lasts under 20 minutes. Thesequick workout blasts focus on keepingyour muscles strong while building up yourendurance and your body’s ability to burnfat and better capitalize on excessive postexercise oxygen consumption (EPOC).Phase one begins at even intervals of30:30:30. 2015 HIITACADEMY.COM9

The Workout BasicsKeeping TimeThe interval training in the Total BodyBlast requires a timer. Keeping time isone of the most important factors and it’simportant that you track time the mostconsistent and reliable way possible. Hereare a few ways that you can keep track oftime:Use an AppThis is our preferred method for keepingtime. You can find free or inexpensive appson your phone. The best apps should beprogramable and allow you to set up circuits, add exercises and sets, and adjusttime intervals. Our preferred app is called“SECONDS”. We use the circuit timerfunction to set up the workouts so thatwe can focus on the exercise and not thetime. The app alerts us when the intervalis almost complete, when to switch, andwhen to rest.Use your phone or watchAt the very minimum, you can time yourself with a stopwatch or the stopwatchfunction on your phone. Although this isnot the best method, you can make it workif you have nothing else. Just be sure thestopwatch is visible at all times to help youstay on track.One last thought about timersThe easier you make it on yourself to keeptrack of time, the better off you will be. Yourfocus should be on the exercise and notthe clock.Use a special or professional timerThere are special professional timersspecifically designed to be used for interval training. These are the type of timersfound in boxing gyms to alert the fighterswhen to rest and when to work.There are also programable timers thatyou can clip onto your clothing. They’reexcellent, small and not very expensive. 2015 HIITACADEMY.COM10