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Workout Automator Month#6 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6The Workout Automator Monthly Training Overview-Each workout session officially begins with the prescribed 5-minute Pre-WorkoutRoutine consisting of mobility and activation exercises to best prepare the bodyfor the upcoming Metabolic Workout.-A Metabolic Workout features a total body workout in alternating set or circuitformat that combines the muscle building benefits of resistance training with thecardiovascular benefits of cardio training. The result is a killer bootcamp-styleworkout that will supercharge metabolism for up to 48 hours post-workout, buildlean muscle, blast belly fat, and get you into the best shape of your life with onlythree 30-minute express workouts per week.-Alternate between Metabolic Workout A and Metabolic Workout B with ideally 48hours between each workout. Perform 3 Metabolic Workouts per week for bestresults. The only exception here is the last week of each month where werecommend you end with 5 consecutive active recovery days to provide somemuch needed mental and physical regeneration to get ready for the next month’sroutines. Below is a sample outline of your monthly training schedule:Monday Tuesday Wednesday Thursday Friday Saturday SundayWeek1MetabolicWorkout ACardioIntervalsMetabolicWorkout BCardioIntervalsWeek2MetabolicWorkout BCardioIntervalsMetabolicWorkout ACardioIntervalsWeek3MetabolicWorkout ACardioIntervalsMetabolicWorkout BCardioIntervalsWeek4MetabolicWorkout veRecoveryActiveRecovery-OPTIONAL: For best results perform cardio intervals on the days between yourmetabolic workouts to accelerate whole body fat burning and rapidly improveconditioning. The best resource for these cardio interval workouts is theSoundtrack of the Month Club powered by Workout Muse.-Active recovery means you perform some form of low to moderate intensityactivity for 30-60 minutes. Any recreational activity will do including but not limitedto recreational sports, brisk walking, and corrective exercise protocols like selfmassage, flexibility training, and mobility and activation work. In general, your goalis to get at least 30 minutes of daily active recovery to establish a healthy baselineactivity level. 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6-Each routine (both pre-workout and metabolic workout) provides completelycustomized exercise progressions to best match your current fitness level.Please reference the chart below to assess your current fitness level:Level I- BeginnerIf you are 30 lbs ABOVE yourideal body weight OR If youare 10-20 lbs ABOVE yourideal body weight AND youhave NOT worked outconsistently in the last 3months (if ever)Level II- IntermediateIf you are 10-20 lbs ABOVEyour ideal body weight ANDyou have been working outconsistently for the last 3months or more OR If you arewithin /- 5 lbs of your idealbody weight AND you haveNOT worked out consistently inthe last 3 months (if ever)Level III- AdvancedIf you are within /- 5 lbs ofyour ideal body weight ANDyou have been working outconsistently for the last 3months or more-Monthly Follow-Along Home Workout mp4 Videos: Based on your currentfitness level using the chart above as a guide, you will then select the appropriatefollow-along workout videos for Level I, II, and III respectively. These videos aremp4 files and can be played on your computer or on a video ipod or smartphone(iPhone, Blackberry, Droid, etc.).-Monthly Interval Workout Music mp3 Soundtracks: In addition, the videos aremixed with the appropriate interval training workout music mp3 soundtrackspowered by Workout Muse. In other words, the videos will show you exactly whatto do and the music will tell you exactly what to do. We have also provided youwith the mp3 soundtracks as a standalone if you’d rather just listen to the tracksalone after watching and learning the follow-along videos for your current fitnesslevel. These mp3 soundtracks can be listened to on your computer, burned to aCD, or imported onto your mp3 player or iPod.-Progression: It’s really as simple as moving up and down levels to make yourworkouts harder or easier as needed. Your goal is to gradually work up to LevelIII. So if you start at Level I, you should first be able to master the Level Iworkouts before moving onto the Level II workouts and so forth. Mastery impliesthat you can safely and effectively perform each exercise in a pain-free full rangeof motion within a given workout without the need to rest or pause at any pointduring the work periods.-It is highly recommended that you perform 5-15 minutes of corrective stretchingand self-massage both pre and post- workout. Focus on the most sore and/or tightareas of the body to bolster injury prevention and speed recovery. The bestresource for this corrective work is Mission Unbreakable po wered by WorkoutMuse.-Each and every month you will receive a ne w set of workouts with ne w intervalprotocols and ne w exercises. This will provide the variety needed to keep yourw orkout exciting, fun, and fresh in addition to ensuring that you will neverencounter any frustrating training plateaus! 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6Pre-Workout RoutinePre-Workout Routine- 5-Minute Warm-up: Alternate between 50 seconds ofwork and 10 seconds of rest for each exercise in the following 5-minute warm-upcircuit.OrderExercise VariationLevel ILevel IILevel III1SquatSquat to StandSquat to Stand ExtensionSquat to Stand ExtensionRotation2Sagittal LungeSplit SquatReverse LungeForward Lunge3Frontal/Transverse LungeLateral SquatLateral LungeRotational LungeStiff-Legged Deadlift (SLDL)2-Leg SLDL1-Leg SLDL gPush-up HoldCalf-HamstringPush-up 1-Leg CalfHamstring Pushup 45 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6Equipment-Based Metabolic Workout Routines30-Minute EXPRESS Workouts for Busy People-These equipment-based workouts involve home fitness friendly equipmentoptions like resistance bands, TRX suspension training units, stabilityballs, valslides, dumbbells, kettlebells, med balls, etc. Please referencethe provided equipment-free versions of these workouts if you have limitedequipment access.Equipment-BasedWorkout A60-30 Strength/CardioSupersetsInterval ProtocolEquipment-BasedWorkout B30-Second ComplexesSuperset Station#1:Kettlebell Complex:1- Walking AsymmetricalLoaded Lunges Variation1- 1-Arm Push Press (L)2- 1-Arm Push Press (R)3- 1-Arm Clean (L)4- 1-Arm Clean (R)5- 1-Arm Swing (L)6- 1-Arm Swing (R)2- Sagittal Plane HopsVariationSuperset Station#2:Exercise Selection and Order1- TRX Suspended ChestPresses Variation2- Frontal Plane HopsVariationSuperset Station#3:1- 1-Arm Snatch Variation2- Transverse Plane HopsVariation 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6Equipment-Based Metabolic Workout RoutinesWorkout A- 20 Minutes: 60-30 STRENGTH/CARDIO SUPERSETS. At eachstation you will alternate between 60 seconds of work and 30 seconds of restfor both a strength and cardio exercise. You will perform 2 total rounds followedby a 1-minute rest and transition for 3 total stations for a 20-minute total bodyworkout.OrderExercise Variation1- Walking AsymmetricalLoaded Lunges Variation122- Sagittal Plane HopsVariation1- TRX Suspended ChestPresses Variation2- Frontal Plane HopsVariation1- 1-Arm Snatch Variation32- Transverse Plane HopsVariationLevel I1- Progress fromSplit Squats toReverse Lunges2- Feet-Over theLine- Front to Back1- TRX SuspendedChest Press- HighIncline/Small BodyAngle2- Feet-Over theLine- Side to Side1- 1-Arm SumoDeadlift2- 90-DegreeRotational 2-LegHopsLevel IILevel III1- KB/DB Walking1- Progress from AsymmetricalForward Lunges Lungesto WalkingLunges2- Front to Back1-Leg Hops2- Front to Back Switch Legs2-Leg HopsHalfway1- TRXSuspendedChest PressLowIncline/MediumBody Angle2- Side to Side2-Leg Hops1- TRXSuspended ChestPress- Flat andParallel toFloor/Large BodyAngle2- Side to Side 1Leg Hops- SwitchLegs Halfway1- 1-Arm Snatch1- 1-Arm HighPull2- 180-DegreeRotational 2-LegHops2- Progress from90 to 180-DegreeRotational 1-LegHops- SwitchLegs Halfway 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6Equipment-Based Metabolic Workout RoutinesWorkout B- 20 Minutes: 30-SECOND COMPLEXES. You will perform 6consecutive 30-second work sets followed by a 1-minute rest and transition.You will perform this 4-minute sequence up to 5x for 20 total minutes.Order12Exercise Variation1-Arm Push PressVariation-Level IDecrease Loading1-Arm PushPress Variation-Left SideLeft Side1-Arm Push PressVariation-1-Arm PushPress Variation-Decrease LoadingRight SideRight Side1-Arm Clean* Variation-1-Arm Clean*Variation-3Decrease LoadingLeft Side4Decrease LoadingRight SideIncrease LoadingIncrease LoadingIncrease Loading1-Arm Clean*Variation-Increase LoadingRight Side1-Arm Swing Variation5Decrease LoadingLeft Side1-Arm SwingVariation-Increase LoadingLeft Side1-Arm Swing VariationRight SideLevel IIILeft Side1-Arm Clean* Variation-6Level IIDecrease Loading1-Arm SwingVariation-Increase LoadingRight Side*NOTE- If using a dumbbell instead of a kettlebell, perform Dumbbell PowerCurls instead of Kettlebell Cleans 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6Equipment-Free Metabolic Workout Routines30-Minute EXPRESS Workouts for Busy People-These equipment-free workouts are modified versions of theaforementioned equipment-based workouts for those with limited accessto fitness equipment. Simply substitute Equipment-Free Workout A forEquipment-Based Workout A and so forth as needed. These equipmentfree routines are ideal for travel workouts as well.Equipment-FreeWorkout A60-30 Strength/CardioSupersetsInterval ProtocolSuperset Station#1:1- Walking AsymmetricalLunges Variation2- Sagittal Plane HopsVariationSuperset Station#2:Exercise Selection and OrderEquipment-FreeWorkout B30-Second Complexes1- Bodyweight Top-Half Getups Variation- Left Side2- Bodyweight Top-Half Getups Variation- Right Side3- Side to Side Push-upsVariation1- Alligator Push-up Variation4- Side to Side BurpeeVariation2- Frontal Plane HopsVariation5- 1-Leg Bent-Knee HipExtension Variation- Left SideSuperset Station#3:6- 1-Leg Bent-Knee HipExtension Variation- Right Side1- Side Pillar Reach andRotate Variation2- Transverse Plane HopsVariation 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6Equipment-Free Metabolic Workout RoutinesWorkout A- 20 Minutes: 60-30 STRENGTH/CARDIO SUPERSETS. At eachstation you will alternate between 60 seconds of work and 30 seconds of restfor both a strength and cardio exercise. You will perform 2 total rounds followedby a 1-minute rest and transition for 3 total stations for a 20-minute total bodyworkout.Order1Exercise Variation1- Progress fromSplit Squats toReverse Lunges1- Walking LungesVariation2- Sagittal Plane HopsVariation1- Alligator Push-upsVariation22- Frontal Plane HopsVariation1- Side Pillar Reach andRotate Variation3Level I2- Transverse Plane HopsVariation2- Feet-Over theLine- Front to Back1- Push-up Hold2- Feet-Over theLine- Side to Side1- Short-Lever SidePillar2- 90-DegreeRotational 2-LegHopsLevel II1- ForwardLunges2- Front to Back2-Leg Hops1- AlligatorPush-up Hold2- Side to Side2-Leg Hops1- Long-LeverSide Pillar2- 180-DegreeRotational 2-LegHopsLevel III1- WalkingLunges2- Front to Back1-Leg HopsSwitch LegsHalfway1- Alligator Pushups2- Side to Side 1Leg Hops- SwitchLegs Halfway1- Side PillarReach andRotate2- Progress from90 to 180-DegreeRotational 1-LegHops- SwitchLegs Halfway 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6Equipment-Free Metabolic Workout RoutinesWorkout B- 20 Minutes: 30-SECOND COMPLEXES. You will perform 6consecutive 30-second work sets followed by a 1-minute rest and transition.You will perform this 4-minute sequence up to 5x for 20 total minutes.Order1Exercise VariationBodyweight Top Half GetupsLeft Side2Bodyweight Top Half GetupsRight SideLevel ILevel IILevel III1-Arm OverheadIpsilateral SplitSquats1-Arm OverheadIpsilateralReverse LungeBodyweight TopHalf Get-ups1-Arm OverheadIpsilateral SplitSquats1-Arm OverheadIpsilateralReverse LungeBodyweight TopHalf Get-ups3Side to Side Push-upVariationPush-up HoldPush-upsSide to SidePush-up4Side to Side JumpingBurpees VariationProgress fromBodyweight SumoDeadlifts toBurpeesJumpingBurpeesSide to SideJumping BurpeesNon-SupportLeg at 45Degree Angle toFloorNon-Support Legat Parallel toFloor- EmployArm StabilityProgressionsNon-SupportLeg at 45Degree Angle toFloorNon-Support Legat Parallel toFloor- EmployArm StabilityProgressions51-Leg Bent-Knee HipExtension VariationLeft Side61-Leg Bent-Knee HipExtension VariationRight Side1-Leg Bent-KneeHip ExtensionVariation with NonSupport Leg KneeTucked to Chest at90-Degree Angle1-Leg Bent-KneeHip ExtensionVariation with NonSupport Leg KneeTucked to Chest at90-Degree Angle 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#6Recommended Home/Travel Gym Equipment ListBelow is a complete list of what we would consider the idealhome/travel gym. Most of these training tools are very portable andallow you to take your workouts anywhere. Simply click on thecorresponding images below that provide direct links for eachequipment option to discover what we use for our own bootcampsand personal workouts.1.) Resistance Bands- The Economy Fitness Package2.) TRX Suspension Training Unit 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#63.) Foam Rollers- High Density Eva Foam Rollers4.) Dumbbells- Solid Hex Dumbbells 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#65.) Kettlebells6.) Valslides 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#67.) Exercise Mat8.) Training Ropes 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#69.) Med Balls10.) Stability Ball 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
Workout Automator Month#611.) Stability Discs12.) Schwinn Airdyne Exercise Bike 2010 Workout Muse, LLC - www.workoutmuse.comAll rights reserved. No part of this publication may be reproduced or transmitted in any form or by anymeans, electronic or mechanical, including photocopying, recording, or any other information storage andretrieval system, without the written permission of the author.
workout that will supercharge metabolism for up to 48 hours post-workout, build lean muscle, blast belly fat, and get you into the best shape of your life with only three 30-minute express workouts per week. - Alternate between Metabolic Workout A and Metabolic Workout B with ideally 48-hours between each workout.
