You have 3 resistance programs which you do with a day in between. Program 4; cardio, you do on those in between days. Program 4 at least 2 a week. For example: Mon: 1, Tue: 4, Wed: 2, Thurs: 4, Fri: 3, Sat: 4, Sun: rest. If you have carpet then in all exercises involving tea towels use magazines. They will slide on the carpet.
Focus points always! – IMPORTANT!
Always warm up for 5 min at least and cool down for 10 min before you stretch. (fast walking, slow jogging even on the spot. ) – The Cool down is very important for your stubborn fat areas as you need to keep the blood flow up for a few min afterwards to transport the fat. – see article about alpha and beta-
Remember to do the Challenges! Do a Challenge at the beginning of the Fury and the same one again at the end of it. See Challenge page, this is crucial to do, this is your before and after.
In every exercise engage your core muscles. YOU SHOULD ALWAYS NEED THE REST! DO THE EXERCISES THAT FULL OUT AND WITH THAT MUCH POWER THAT YOU ARE ALWAYS DYING FOR THE REST!
Shoulders back (without arching your lower back )
In a squat, the lower back is always straight, chest up and weight going through your heels, think that you are sitting on a chair that is far behind you.
In all jumps start in a squat and end in a squat.
Use your power! Engage your muscles! Do not just do the exercise.
Every time you use weights it should be hard. The last 3 reps should be an amazing struggle.
Never ever compromise on technique. That´s how you will injure yourself.
Sweat! A lot! If you are not dead afterwards, you did not try hard enough.
If you are training in a gym never think about what others think about you. Do not let that stop you from going for it. We always go all out!
Always stretch at the end.
Do not give up.
This is too important.
2 exercises. 4 sets. NO REST!
2 exercises. 4 sets. 30 sec rest
Jumpy Kicks x15 each leg
Start with your right leg slightly back, then oomph the knee up and kick as high as you can with the left leg. The height of the kick will be determined by the power of the right knee, which should still be in the air as the left leg leaves the floor. Powerful!!
2 exercises. 4 sets. 20 sec rest.
2 exercises Do 8 burpees, 8 press ups, then 10 burpees, 10 press ups, then 12, then 10 again, then 8. NO BREAK!