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Xtreme Fat Loss Diet

Training Manual
By: Dan Long

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Copyright Notice
No part of this document may be reproduced or transmitted in any form whatsoever, electronic, or
mechanical, including photocopying, recording, or by any informational storage or retrieval system
without expressed written, dated, and signed permission from the author. All copyrights are reserved.
Disclaimer and/or Legal Notices
The information presented in this work is by no way intended as medical advice or as a substitute for
medical counseling. The information should be used in conjunction with the guidance and care of
your physician. Consult your physician before beginning this program as you would with any exercise
and nutrition program. If you choose not to obtain the consent of your physician and/or work with
your physician throughout the duration of your time using the recommendations in the program, you
are agreeing to accept full responsibility for your actions.
If you have any health issues or pre-existing conditions, please consult with your physician before
implementing any of the information provided in this course. This product is for informational
purposes only and the author does not accept any responsibilities for any liabilities or damages, real
or perceived, resulting from the use of this information.
By accepting your comprehensive nutrition, supplementation, and exercise program, you recognize
that despite all precautions on the part of Dan Longs Kill Mode Training Co., Inc., and Get Lean in 12,
Inc., there are risks of injury or illness which can occur because of your use of the aforementioned
information and you expressly assume such risks and waive, relinquish and release any claim which
you may have against Dan Longs Kill Mode Training Co., and/or Get Lean in 12, Inc., its officers,
directors, employees, volunteers, agents, affiliates, or assigns, as a result of any future physical injury
or illness incurred in connection with, or as a result of, the use or misuse of the programs.

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Table of Contents
1. Intro.......4
2. Dan Longs Kill Mode Goal Shattering Fat Loss Solutions........5
3. Dans XFLD Top 10 Tips for Success...5
4. Muscle & Pain Strategies.......6
5. Training Days Explained......6
6. Cheat Day/Moderate Carb Day Workout.......................................................................6
7. Fast Day Workout........7
8. Shake Day Workout....7
9. Cheat Day/Moderate Carb Day Workout for Moderate Carb Day.......8
10. Protein Depletion Day Workout ......8
11. Explanation of Styles of Training...8
12. The Workouts....10
13. The Warm Up......11
14. The Cool Down...11
15. Spot Reduction Solution Protocol Bonus...11
16. Choose Level of Intensity and Intensity Scale..12
17. Cheat Day Workout.....13
18. Fast Day Workout............14
19. Shake Day Workout....15
20. Cheat Day/Moderate Carb day Workout for Moderate Carb Day...16
21. Protein Depletion Workout.17
22. Fully Illustrated Exercise Library...18

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Fat Loss Starts Now!


Hi there, and welcome to the Xtreme Fat Loss Diet Training Manual! This program contains all of the
information that you will need for your exercise needs plus more, to gear you toward huge fat loss
success.
Your training sessions, as mentioned in the XFLD Diet Manual, are strategically placed on
corresponding diet days. To be exact, each day will have specific types of training that you will see
down below in a minute.
But first, let me introduce myself.
My name is Coach Dan Long, and I have been helping crush fat
for decades with clients stemming from stay at home moms to
professional athletes.
You may recognize my name or face from the highly successful
Cheat Your Way Thin Program, or possibly even from my
Suspension Revolution Program.

These programs and my training have helped thousands of


people shed massive amounts of stubborn fat and build lean
muscle like never before.
Shaun, Joel, and I, besides being best of friends, we share a
common passion to help other people shatter their goals, just like you.
Not only did we create this program to help you get the body of your dreams, but XFLD has been
proven with some of the most Xtreme results including when I personally used the XFLD Diet and
Training Program with fitness and nutrition gurus, Joel Marion and Shaun Hadsall.
The results were incomparable.
Now that you are part of the XFLD, Fat DOES NOT stand a chance.
So, Shaun, Joel, and I, decided to take this One of a Kind Xtreme Results program to the world.
And Congratulations! You are about to embark on 25 Days of the Fastest Fat Loss Allowed on this
Planet!
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Before we get into the different diet days of training, I would like to explain to you one of my most
Fun and Effective techniques that have been added to your XFLD Program that you may have even
heard of.
Its called Kill Mode.
Some of the best in the world have hired me for my energy, my techniques, my passion, and most of
all, my Secret Goal Shattering Fat Loss Solutions. Its called Kill Mode.

Lets get into that Right Now!


Dan Longs Kill Mode Goal Shattering Fat Loss Solutions
If I told you that hundreds of my clients not only hit their goals, but they SHATTERED their goals,
would I have your attention? Of course! I have a philosophy that will shatter any goal youre looking
to achieve, period. Your training will be sent into a realm of all new fitness/fat loss that you have
never reached before by activating Kill Mode. Heres what youre going to do:
Dan Longs Kill Mode Philosophy: When you enter into a work set of any exercise, for the first half
of each exercise, interval, rep, mile, timed exercise, etc., youre going to tell yourself that you're
on "autopilot. Operate at a normal resistance, speed, intensity, etc., for the first half.
Then when you get to your half point, a mental shift needs to occur. The fatigue youre feeling exits
the brain, adrenaline has to kick in, and you give everything you got for the last half of every drill and
every exercise. This is what I call activating "Kill Mode," and by applying this philosophy, you will
immediately increase the intensity of your workouts far beyond anything you've ever experienced -XTREME FAT LOSS DOMINATION
Watch this now ==> VIDEO: WHAT IS KILL MODE?

Dans XFLD Top 10 Tips for Success


1. You must train every session with a Can-Do attitude
2. No complaining; just more doing
3. You must have a Goal for you to shatter
4. You must NEVER make excuses about why you can't train or make up a session
5. If your attitude is not that of an XFLD Champion, then why are you here?
6. You must give 100%; no such thing as 110%
7. You must follow the XFLD Diet & Training Manual to a T
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8. You must care as much as we do as your Coaches


9. You must diet accordingly to perform like a machine
10. Implement Dan Longs Kill Mode and make it a way of life in everything you do
Muscle Burn Strategy
Lets talk about the difference from muscle burn and pain. When your muscles are hitting their
potential and are stimulated, you feel a burn in the muscle. Now this could feel like a slight burn, or a
really intense burn on a perceived scale of 1 -10 of effort, with 1 being a little effort burn, and a 10
being a maximum effort burn. For maximum results, I want the burn to be a 9 10. If a beginner, it
should be a 6-7 the first week, 7-8 the second week, and 9 -10 the third week and thereafter.
Pain Strategy
It is important for your safety and well-being to know what the difference between pain and muscle
burn is. Pain is something other than your muscle burning. If any pain occurs in any area of your
body (remember pain, not muscle burn), apply your perceived scale of 1-10 (1 being minimum pain;
10 being maximum pain), and if your pain in your shoulder, hip, knee, back, elbow, etc., reaches a level
4 (anything more than an ache), back down from that exercise and replace it with another one in that
circuit that you can do without pain, to finish out your workout.
This will avoid a possible injury or re-injury. I want you healthy and feeling like a machine, so apply
these Dan Long Muscle Burn and Pain Strategies to maximize results, and minimize a possible injury.
Remember, we want to move forward, not backward. Were in this together and quitting/failure is
not an option, so Kill Mode Train with me using these techniques Im teaching you.
Now lets get into the different type of training days for your Xtreme Fat Loss Diet! Your
transformation will consist of a Cheat Day/Moderate Carb Day Workout for your Cheat Days, Fast Day
Workout, Shake Day Workout, Cheat Day/Moderate Carb Day Workout for your Moderate Carb Day,
and Protein Only Depletion Workout.

The Training Days Explained


Cheat Day/Moderate Carb Day Workout
(To be performed on Cheat Days) Note: You will perform the identical workout on your Cheat
Day and Moderate Carb Day, which is why it is called the Cheat Day/Moderate Carb Day
Workout.
This workout was created with high demands on multiple large muscle groups with weighted
resistance, plyometrics, explosive movements, and elevated exercise with power thrusts included. On
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your Cheat Day/Moderate Carb Day workouts, your body will be fully energized with all essential
carbs and fats to crush a high demanding Xtreme fat loss workout.
With that being said, we have positioned this day with some of the most challenging exercises of your
5 day Cycle. Remember, using large and multiple muscle groups will help you burn more calories for
Up to 48 hours after your training session, which equals Xtreme Fat Loss Domination.
Some of your best workouts will be the day of your Cheat Day and Moderate Carb Day, so dont hold
back. So, explode, jump, power thrust, and elevate your results with these high demanding weighted
exercises.
Push hard and lets maximize your Xtreme Fat Loss on those days. Work it, own it; you are Kill Mode!
Our focus will be to execute as many reps as possible in the amount of time that is allotted for each
exercise, with proper form, through this 17.5 minute XFLD workout.

Fast Day Workout


While still burning calories from your prior Cheat Day, on your XFLD Fast Day Workout, you will be
fully engaging hundreds of muscle fibers for fat loss, using and building core/trunk muscles from your
chest, to the bottom of your glues, in a high calorie demanding low aerobic resistance workout.
Engaging core muscles has been proven to raise the temperature of your body quickly to shed some
of the most stubborn fat in hard to reach places. Our focus will be to execute as many reps as
possible in the amount of time that is allotted for each exercise, with proper form, through this 17.5
minute XFLD workout.

Shake Day Workout


On this day, we will be focusing on upper body strength and building lean muscle with consistent
resistance using weights. As the fat starts to fall off, we want your upper body to be a sexy, lean,
muscle machine.

A stability ball will be used with dumbbell resistance to activate deep tissue muscle fibers while
engaging multiple upper body and trunk muscles. Our focus will be to execute as many reps as
possible in the amount of time that is allotted for each exercise, with proper form, through this 17.5
minute XFLD workout.

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Cheat Day/Moderate Carb Day Workout


(To be performed on Moderate Carb Days) Note: You will perform the identical workout on your
Cheat Day and Moderate Carb Day, which is why it is called the Cheat Day/Moderate Carb Day
Workout.
This workout was created with high demands on multiple large muscle groups with weighted
resistance, plyometrics, explosive movements, and elevated exercise with power thrusts included. On
your Cheat Day/Moderate Carb Day workouts, your body will be fully energized with all essential
carbs and fats to crush a high demanding Xtreme fat loss workout.
With that being said, we have positioned this day with some of the most challenging exercises of your
5 day Cycle. Remember, using large and multiple muscle groups will help you burn more calories for
Up to 48 hours after your training session, which equals Xtreme Fat Loss Domination.
Some of your best workouts will be the day of your Cheat Day and Moderate Carb Day, so dont hold
back. So, explode, jump, power thrust, and elevate your results with these high demanding weighted
exercises.
Push hard and lets maximize your Xtreme Fat Loss on those days. Work it, own it; you are Kill Mode!
Our focus will be to execute as many reps as possible in the amount of time that is allotted for each
exercise, with proper form, through this 17.5 minute XFLD workout.

Protein Depletion Day Workout


On this day, right before you get to cheat, weve placed aerobic bodyweight exercises together to increase
blood flow for recovery, and also relieve your muscles from weighted resistance. Using your own body weight,
your lungs will be tested, and your aerobic endurance will be challenged.

You will perform as many reps in each set under timed rounds. Remember, Zero equipment, so you can train
in your living room or in a park. XFLD will be in Full Body Effect wherever you train! Our focus will be to
execute as many reps as possible in the amount of time that is allotted for each exercise, with proper form,
through this 17.5 minute XFLD workout.

Explanation of the Styles of Training


Below you will find the resistance training and energy systems/conditioning portions of your exercise
program. Specific goals and functions of these programs are given along with exact parameters for
conducting the workouts to ensure that you not only know what to do, but also why you are doing it.
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We are not here to hit your goal; were here to shatter your goal! Some days of your training will
require a dumbbell, a stability ball, and/or a bench. You may substitute anything that you feel that
you have that will execute your sessions, in place of any of the equipment mentioned above.

RESISTANCE TRAINING
In this Training Manual, we utilize a resistance training program that functions to promote fat loss
through metabolically demanding exercise, continuing to use combination exercises with the use of
the equipment. The following principles apply:
1. Compound Movements You will be using compound movements that cross multiple joints and
recruit multiple muscle groups. These more bang for your buck movements expend the most
energy as they require many muscles to work at once, thus, massive fat loss!
2. Limited Rest Rest periods are at a complete minimum, thus increasing the demand on the body,
and further making the session more metabolically expensive.
3. Full-body Workouts The combo movements cover all the major muscle groups from head to
toe. This is to increase the overall demand of the session, and to help shatter your goal.
Studies have shown that this type of metabolically demanding resistance training keeps metabolism
elevated for hours after the workout; so essentially, not only will you burn a massive amount of
calories during the workout, but youll continue to burn calories hours afterward, even if youre sitting
in your office or at home watching TV. Thats Xtreme Fat Loss!

Explosive Movements Training/Plyometric


This style of training requires a maximum or near maximum power output in a short amount of time.
Explosive exercise training routines are one way to increase power output, and increase your caloric
burn. This is also known as "jump training" or "plyos," are exercises based around having muscles
exert maximum force in as short a time as possible, with the goal of increasing both speed and power.
This training focuses on learning to move from a muscle extension to a contraction in a rapid or
"explosive" way, for example with specialized repeated jumping.

Core Training/Stability Ball Workout


This workout will activate your core through the use of a stability ball. The specific exercises used in
this workout will force all the muscles of your body, from your chest to your glutes, to activate. These
large and small muscles in the trunk of your body are a key component to a high caloric burn to aid in
massive fat loss. Activating these muscles can also help make everyday activities become easier.
When these muscles are engaged, they will strengthen and make you less prone to injury, and can
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even help strengthen past injuries. Also, in some cases, it can help make minor aches and pains
disappear (ex: lower back pain).

Dumbbell/Resistance
We will be using dumbbells to trigger your muscles to work with weighted resistance to shred fat
even faster. Asking your muscles to push and pull weights will increase the demand of the muscle,
aiding in a caloric burn for up to 3 days, depending on intensity. So, activate Xtreme Fat Loss for
ridiculous results.

Upper Body/Lower Body/Core Combinations


This XFLD Training Program will use combination exercises at a high level of full body demand. These
combos will be working multiple muscle groups, therefore, advancing your overall physique, and
shredding more and more calories for ridiculous results and fat loss. Remember, we challenge our
body and mind to dominate. The end result is being in the best shape ever. Thats Xtreme Fat Loss
Domination! Watch your form from transitions throughout the exercises.

The Workouts
(Workouts for each day are listed below. See your XFLD Training Workout Log Sheets for follow along tracking
and guidance)

Do Warm up first (below)

Equipment needed: dumbbells, (Choose the size dumbbells that will give you resistance of an 8
10 intensity), bench or chair, and stability ball for maximum results

Mindset Needed: A Can Do Attitude with Xtreme Fat Loss Domination

Duration of Training 17.5 minutes

For Beginners: Perform each exercise for 20 seconds w/40 seconds rest between each exercise
for 3 rounds total, equaling 17.5 minutes. Do this at a tempo of 3-0-1

For Intermediate: Perform each exercise for 30 seconds w/30 seconds rest between each
exercise for 3 rounds total, equaling 17.5 minutes. Do this at a tempo of 2-0-1

For Advanced: Perform each exercise for 40 seconds w/20 seconds rest between each exercise
for 3 rounds total, equaling approximately 17.5 minutes. Do this at a tempo of 1-0-1

Cool Down

Total workout time 17.5 minutes (this does not include warm up and cool down times)

You will perform as many reps in each set under timed rounds.
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The Warm-Up: Bodyweight Warm up Circuit:

Do this circuit 2xs with a level 2-0-1 tempo for resistance exercises (2 seconds to lower, no
pause, 1 second to lift)
30 seconds rest between warm up circuits

1.
2.
3.
4.
5.
6.
7.

Bodyweight Squat 10 reps


Jumping jacks 10 reps
Running in place 20 seconds
Side Lunge 6 reps per side
Close grip Push-ups (modified on knees if needed) 10 reps
Mountain Climbers 20 seconds
Invisible jump rope 20 seconds

The Cool Down


A cool down is equally as important as a warm-up routine. It helps regulate your blood flow and
breathing, prepares your muscles for repair, and provides an opportunity to hydrate and rest. You can
choose from walking for 2 to 4 minutes, or doing 3 4 stretches, holding each pose for approximately
30 seconds each. Your cool down should take you approximately 2 4 minutes.

Spot Reduction Solution Protocol Bonus


SRS (Steady State Cardio Protocol) and SRS (Bursting Protocol)
For maximum results, we highly recommend you perform 1 SRS Protocol for each day, plus your
customized training day workout.

After each workout, whether its the Cheat Day/Moderate Carb Day

workout, Fast Day Workout, Shake Day Workout, Cheat Day/Moderate Carb Day Workout on your Moderate
Carb Day, or the Protein Depletion Workout, we are providing you with an optional SRS (Steady State Cardio
Protocol), and SRS (Bursting Protocol) Sessions.
These two types of Spot Reduction Solution workouts have been strategically paired with each type of workout
day to further your results. Remember, the more calories you burn through exercise on this program, the
better. If you have the opportunity to move, do it.
Check out the Spot Reduction Solution (SRS) chart below, and the Bonus package for more information!

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Heres what the SRS Training Protocol looks like for each diet/training day:
Diet/Workout Day

SRS Workout

Cheat Day/Moderate Carb Day Workout

SRS (Steady State Cardio Protocol)

Fast Day Workout

SRS (Bursting Protocol)

Shake Day Workout

SRS (Bursting Protocol)

Cheat Day/Moderate Carb Day Workout

SRS (Steady State Cardio Protocol)

Protein Depletion Workout

SRS (Bursting Protocol)

Choose Your Level of Intensity:


Beginner:
Perform each exercise for 20 seconds w/40 seconds rest between each exercise for 3 rounds total,
equaling 17.5 minutes. Do this at a tempo of 3-0-1 (3 seconds to lower, no pause, 1 second to lift).
Intermediate:
Perform each exercise for 30 seconds w/30 seconds rest between each exercise for 3 rounds total,
equaling 17.5 minutes. Do this at a tempo of 2-0-1 (2 seconds to lower, no pause, 1 second to lift).
Advanced:
Perform each exercise for 40 seconds w/20 seconds rest between each exercise for 3 rounds total,
equaling 17.5 minutes. Do this at a tempo of 1-0-1 (1 second to lower, no pause, 1 second to lift).

1 2 Warm up
3 4 Moderately Difficult (light weight w/little resistance; slight burn w/minimum results)
5 6 Hard (strenuous and becoming fatigued; moderate results)
7 8 Very Hard (burns like crazy; straining to keep proper form; above average results)
910 Maximum Difficulty (100% Max Effort; Near Failure; maximum results)

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Cheat Day/Moderate Carb Day Workout


Note: You will perform the identical workout on your Cheat Day and Moderate Carb Day, which is why
it is called the Cheat Day/Moderate Carb Day Workout.

This workout is to be performed on every Cheat Day. This Workout Targets:

Explosive Movements Plyometrics Multiple Muscle Groups


Demanding Power Thrusts Elevated Workouts Weights
Squat w/Dumbbell Punch- Outs
Straight Leg Bent Overs w/Dumbbell
Clean Body Dumbbell Presses
Squat Jumps L/R 1 Dumbbell
Step Up Side Lunge w/Dumbbell Lean L/R
Low Squat Dumbbell Press and Stand

Note: To Further Results, perform your Spot Reduction Solution (Steady State
Cardio Protocol) Workout immediately after your Cheat Day Workout, or in the
afternoon or evening. Refer to the Spot Reduction Solution Bonus for
instructions!

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Fast Day Workout


This workout is to be performed on every Fast Day. This Workout Targets:

Core (Trunk Muscles) Training 100s of Muscle Fiber Stimulation Fat


Loss High Calorie Demanding Low Aerobic Resistance Gives Lower
Body a Break
Front Plank w/Dumbbell Rows
Stability Ball Knee Drivers
Side Plank Dumbbell Reach Under w/Hip Drop
Reverse Plank w/Alt. Leg Kicks
Start Reverse Crunches
Burpees w/Plyo Leaps

Note: To Further Results, perform your Spot Reduction Solution (Bursting


Protocol) Workout immediately after your Fast Day Workout, or in the afternoon
or evening. Refer to the Spot Reduction Solution Bonus for instructions!

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Shake Day Workout


This workout is to be performed on every Shake Day. This Workout Targets:

Consistent Resistance Mainly Focusing on Sculpting


Upper Body Strength
Stability Ball Dumbbell Chest Press
Bent Over Dumbbell Rows L/R w/Punch-Outs
Stability Ball Preacher Curls
Triceps Kickbacks w/Dumbbell Fast
Dumbbell Hammer Curls w/Overhead Shoulder Press L/R Alt.
One Arm Dumbbell Full Sit-Up

Note: To Further Results, perform your Spot Reduction Solution


(Bursting Protocol) Workout immediately after your Shake Day
Workout, or in the afternoon or evening. Refer to the Spot Reduction
Solution Bonus for instructions!

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Cheat Day/Moderate Carb Day Workout


This workout is to be performed on Moderate Carb days. This Workout Targets:

Explosive Movements Plyometrics Multiple Muscle Groups


Demanding Power Thrusts Elevated Workouts Weights
Squat w/Dumbbell Punch- Outs
Straight Leg Bent Overs w/Dumbbell
Clean Body Dumbbell Presses
Squat Jumps L/R 1 Dumbbell
Step Up Side Lunge w/Dumbbell Lean L/R
Low Squat Dumbbell Press and Stand

Note: To Further Results, perform your Spot Reduction Solution


(Steady State Cardio Protocol) Workout immediately after your
Moderate Carb Day Workout, or in the afternoon or evening. Refer to
the Spot Reduction Solution Bonus for instructions!

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Protein Depletion Day Workout


This workout is to be performed on Protein Only Depletion Days with Zero Equipment. This
Workout Targets:

Full Body Focus (bodyweight only) Recovery Day Metabolically


Demanding Aerobic Cardio Endurance
Ice Skaters Alt. L/R
Bodyweight Duck Unders (Fast)
Star Touchdown Jacks
Wide Narrow Wide Ups
High Butt Kickers
Shuttle Sprints

Note: To Further Results, perform your Spot Reduction Solution


(Bursting Protocol) Workout immediately after your Protein Depletion
Day Workout, or in the afternoon or evening. Refer to the Spot
Reduction Solution Bonus for instructions!

Exercise Library Below:


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Warm Up
Bodyweight Squat

1. Start in a standing position with your legs slightly wider than shoulder width apart with your hands
together in front of you.
2. Squat down until your thighs are parallel with the floor, keeping your back straight and head up.
3. Return to the starting position and repeat for the prescribed number of reps.

Jumping Jacks
Self Explanatory. Perform 10 Jumping Jacks.

Running In Place
Self Explanatory. Run in place for 20 seconds.

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Side Lunge

1. Start in a standing position with your feet together.


2. Step laterally to the right while bending at the knee and hips as shown above. Keep your back
straight and head up.
3. Return to the starting position and repeat on the opposite side. Repeat for the total number of
reps for each side.

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Close Grip Push-Up (Modified on knees if necessary)

1. Start in a front plank position with hands approximately shoulder width apart.

2. Lower yourself until your upper arms are parallel with the floor.
3. Return to the starting position and repeat for the desired number of reps.
4. If this exercise is too difficult, modify by performing with your knees touching the ground
throughout.

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Mountain Climbers

1. Start in a front plank position with hands approximately shoulder width apart.
2. Shuffle your feet rapidly back and forth alternating bringing each knee forward and returning to
the starting position.
3. Repeat for the desired number of reps.
Click here =>> Live Demonstration

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Invisible Jump Rope

1. With hands at your sides as if you are holding a jump rope, rotate your wrists and skip accordingly
in a stationary position as if you were actually jumping rope.
2. Repeat for the desired duration.

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Cheat Day/Moderate Carb Day Workout


Squat with Kill Mode Punch Outs with Dumbbells (L,R)

1. Standing in a wide foot stance, lightweight dumbbells by your sides, squat low with knees 90, and bend arms
as shown. Punch out with left hand, then immediately with right hand, holding the squat.
2. Repeat for desired number of reps.

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Straight Leg Bent Overs w/Dumbbell

1. Stand with feet shoulder width apart, legs straight, and a dumbbell in each hand, held in front of thighs.
2. Bend at your hips, without moving your knees, and lower torso until its almost parallel to floor. Pause, and raise
torso to starting position, squeezing your glutes.
3. Repeat for the desired number of reps.

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Clean Body Dumbbell Presses

1. Stand with feet shoulder width apart, dumbbell in hands, arms straight down in front of you. Bend over as far as
you can (try to get dumbbells as close to the ground as possible), and then return to standing position.
Immediately bend your arms 90, up and out by your ears, and raise dumbbells straight up. Return to start
position.
2. Repeat for desired number of reps.

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Squat Jumps L/R w/Dumbbell

1. Stand with feet wider than shoulder width apart, holding 1 dumbbell in your hands in front of your thighs.
Squat down, and explode upward while jumping off the ground 180, landing in the opposite direction. Repeat
jump 180 to right.
2. Repeat for the desired number of reps.

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Step Ups with Kill Mode Dumbbell Punch Out/Kicks

1. Standing with dumbbell in each hand in front of bench, step up with your Right foot, bending your Left knee 90,
and balancing at top on Right foot. Immediately kick out your Left foot, and punch out your Left arm, stand with
both feet on bench, and then step off bench. Repeat with your left foot, bending your right knee 90, balancing
at the top on Left foot, and immediately kicking out your Right foot and punching out your Right arm.
2. Repeat for desired number of reps per side.

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Low Squat Dumbbell Press and Stand

1. Stand with feet shoulder width apart, dumbbell in each hand, elbows bent 90. Squat down and then stand,
extending arms straight up. This should be a fluid movement with a good tempo.
2. Repeat for desired number of reps

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Fast Day Workout


Front Plank with Dumbbell Rows (L,R) Alternating

1. Holding a dumbbell in each hand in a front plank position, lift your left hand/dumbbell up and into your ribs
and back down. Repeat with your right hand/dumbbell to ribs and return to start position.
2. Repeat for desired number of reps.

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Stability Ball Knee Drivers

1. Placing elbows on stability ball, body straight like a surfboard, drive your right knee forward up to your
elbow/side, and return to start position. Repeat with left knee to elbow/side.
2. Repeat for desired number of reps

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Side Plank Dumbbell Reach Under w/Hip Drop (L,R)

1. Get into side plank position on your right elbow, holding dumbbell in your left hand on floor in front of you. Raise
body off ground in a side plank position, and raise your arm straight up as shown. Drop hip close to ground,
while holding dumbbell in air, and then raise hip. Then tuck dumbbell under your torso, twisting slightly, and
return to start position. Thats one rep. Continue for desired number of reps, and then repeat on your Left
elbow.
2. Repeat for desired number of reps with Left side.

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Reverse Plank with Alternating Leg Kicks

1. In reverse plank position, knees 90 on hands and feet, facing the ceiling, kick up your left foot and put back
on ground, and then kick up with your right foot.
2. Repeat for desired number of reps.

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Star Reverse Crunches

1. Lying on back, feet together, arms straight out to sides, lift legs straight up, and lift hips off
ground. Thats one rep.
2. Return to start position and repeat for desired amount of reps.

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Burpees w/Plyo Leaps

1. Standing with feet shoulder width apart, placing hands on floor in front of your feet, and jump both
feet back at same time into front plank position.
2. Immediately jump both feet forward into standing position and squat down low and leap forward as
far as you can. Thats one rep.
3. Repeat for desired number of reps.

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Shake Day Workout


Stability Ball Dumbbell Chest Press

1. Sit on stability ball with dumbbells and slowly start walking your feet forward until your back is supported by
stability ball. Knees should be bent 90 with thighs parallel to floor.
2. Position dumbbells near chest; elbows out, and press the dumbbells upward directly above your chest, and
lower dumbbells back to chest.
3. Repeat for the desired number of reps.

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Bent Over Dumbbell Rows w/Kill Mode Punch Outs

1. Standing with feet shoulder width apart, dumbbell in each hand, bent over, with knees slightly

bent, and arms straight down in front of legs, bring hands straight into chest.
2. With hands close together by your chest, punch out with your right hand, and then with your

left hand. Return to start position. Thats one rep.


3. Repeat for desired number of reps.

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Stability Ball Preacher Curls

1. On Knees, stability ball tucked in front of you, knees on either side for support, lie upper torso on top of stability
ball, dumbbell in each hand, palms facing up, arms extended. Curl dumbbells straight up and then return to
start position.
2. Repeat for desired number of reps.

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Triceps Kickbacks w/Dumbbell (fast)

1. Standing with feet in an offset foot position (one in front of the other), holding a dumbbell in
each hand by your chest, with body bent forward, extend arms straight back behind you and at
full extension, turn wrists out so that palms are up. Immediately return to start position. Thats
one rep.
2. Continue for desired number of reps, keeping a fast tempo.

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Dumbbell Hammer Curls w/Overhead Press (L,R)

1. Standing with feet shoulder width apart, dumbbell in each hand, palms facing in, and arms
straight down by sides. Hammer curl dumbbell up to shoulder, and then extend elbows out to
sides, arms bent 90 and press dumbbells up overhead and return to start position.
2. Repeat for desired number of reps.

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One Arm Dumbbell Full Sit Up

1. Lying on ground with dumbbell in Right hand, arm extended straight up toward ceiling, lift
upper torso off ground, keeping right arm up until in an upright sitting position. Lower upper
torso back down, keeping Right arm up for entire exercise. Return to start. Thats one rep.
2. Repeat for desired number of reps on your Right, and then repeat exercise, holding dumbbell
in Left hand for desired number of reps.

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40

Protein Depletion Workout


Ice Skaters L/R Alternating

1. Standing tall, jump to your right, bringing your left leg behind you into a single leg squatting position, then
jump to the left with your right leg behind you in a single leg squatting position, as if youre skating.
2. Repeat for desired number of reps

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Bodyweight Duck Unders (fast)

1. Stand with feet shoulder width apart with hands held in front of chest. Squat down and shift body weight
left and up a few inches, back down into a deep squat position, and up to the right as quickly as possible.
2. Repeat for the desired number of reps or duration.

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42

Star Touchdown Jacks Alternating

1. Starting in a standing position with feet shoulder width apart, squat down, knees 90, touching your left hand
on the ground, and jumping up off the ground with arms and legs out like a star, into a jumping jack,
returning to squatting position, touching your right hand on the ground, and jumping off the ground again like
a star, into a jumping jack.
2. Repeat for desired number of reps.

Wide Narrow/Wide Up
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1. Standing in a wide foot stance, hands together at chest level, squat down low, and then jump to bring your
feet together, and then immediately back out to start, keeping your body low to ground, in squat position
entire time.
2. Repeat for desired number of reps.

High Butt Kickers (L,R)


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1. Standing with feet together, and hands on hips, quickly kick left foot back and up toward butt, and
then immediately down, and then quickly lift Right foot up toward butt and back down in a fast
tempo. Thats one rep.
2. Continue alternating butt kicks from left to right for desired number of reps.

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Shuttle Sprints (5 Meter)

1. Measuring out approximately 5 meters with markers, sprint from one end to the other, touching each cone
from left to right, as fast as possible.
2. Repeat for the desired duration.

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