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2 COMBAT THE FAT PROGRAM CHECKLIST Equipment Check Physical Preparation 3-ring binder for Daily Workout Log Sheets Sports watch for timing exercise sessions and rest periods The CTF Exercise Tables and Daily Workout Log Sheets printed out and inserted in 3-ring binder Get clearance from your doctor to perform this exercise program. If you ve not been exercising regularly up the time of beginning this program, take it slow! Follow the 2-Week Pre-Program Workout below to better prepare your muscles, tendons and ligaments for regular exercise. If you ve been exercising regularly and consider yourself fit, I recommend you start at the Novice 1 Level and gauge your abilities at the end of 1-2 weeks at this level before increasing intensity. Choose the Workout Tables for Beginner Level 1. 2-Week Pre-Program Workout Follow this program for the first 2 weeks and monitor your body s abilities both during exercise and the day after your training as a gauge for your level of preparedness. After 2 weeks, decide on which level program you ll safely be able to go to to progress appropriately in your program without overstressing your body. Take it slow! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Exercise Exercise Exercise Exercise Exercise Exercise Exercise Pyramid 1 (Back-Arms- Shoulders- Legs) LIIT (Optional) CTF Circuit Training LIIT (Optional) Pyramid 2 (Arms-Chest- Back-Abs) LIIT (Optional) Off Diet Diet Diet Diet Diet Diet Diet 3 Dry Carb Meals (w/1 after workout) 2 Dry Carb Meals (3 Dry Carb meals if you workout) 3 Dry Carb Meals (w/1 after workout) 2 Dry Carb Meals (3 Dry Carb meals if you workout) 3 Dry Carb Meals (w/1 after workout) 2 Dry Carb Meals (3 Dry Carb meals if you workout) 2 Dry Carb Meals

3 Workout Table Guide: CTF Pyramids Exercise Table Refer to the Exercise Tables provided at the beginning of the workout log and choose only 1 exercise to use for all of your sets; Write the chosen exercise in the Exercise column to the right. Day: 1 Level: Beginner 1 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 96 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Info Box General data for day s workout agenda Pyramid Diagram Visual aid to use during your workout to cross off each set as you finish them Table Exercise 1 Pull Up Rep Count In Pyramid Military Press With Bands Bodyweight Squat Low-Intensity Interval Training 65% VO2 Max Pyramid Count A guide for the number of reps you ll perform for each exercise in the pyramid Table Exercise Duration 9 Treadmill 5 Minutes 10 Jump Rope 5 Minutes 9 Stationary Bicycle 5 Minutes Training Notes Notes Just some extra space to jot down any revelations during your workout. (e.g. - exercise form considerations, notes for next workout, etc.) LIIT Exercise Performed immediately after pyramids; try to choose a different exercise for each 5 minute cycle.

4 Workout Table Guide: CTF Circuits Day: 3 Level: Table Any Exercise Warm Up Workout: Rest Periods: CTF Circuits None Duration Or Reps 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups 9 Stationary Bicycle 5 65% VO2 Max 1 Push Up Reps AMAP* 9 Jog 5 65% VO2 Max 6 Chin Up Reps - AMAP 9 Jog 5 65% VO2 Max 8 Sit Ups Reps - AMAP 9 Stationary Bicycle 5 65% VO2 Max 5 Pull Ups Reps - AMAP 9 Jog 5 65% VO2 Max 2 Bench Dips Reps - AMAP 9 Jog 5 65% VO2 Max Cool Down Training Notes 5 Minutes Mix of 25% VO2 Max Info Box General data for day s workout agenda Notes Just some extra space to jot down any revelations during your workout. (e.g. - exercise form considerations, notes for next workout, etc.) Exercise Table Refer to the Exercise Tables provided at the beginning of the workout log and choose ANY of the exercise you want for each session; Write the chosen exercise in the Exercise column to the right.

5 Workout Table Guide: CTF LIIT Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Info Box General data for day s workout/diet agenda Cool Down (Walk or Light Jog) Training Notes % VO2 Max Exercise Table Refer to the Exercise Tables provided at the beginning of the workout log and choose ANY of the exercise you want for each session; Write the chosen exercise in the Exercise column to the right. Exercise Duration Choose the duration for each cycle of aerobic exercise based upon your fitness level and the time you have available.

6 Sample Workout: CTF Pyramid Day: 1 Level: Beginner 1 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 96 Workout: Resistance/LIIT Rest Period: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid 1 Pull Up Military Press w/bands Bodyweight Squat Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 Jog 5 Minutes 10 Jump Rope 5 Minutes 9 Stationary Cycle 5 Minutes Sample Training Cycle 1: Pull Up (1 rep) immediately followed by Military Press (2 reps) followed by Bodyweight Squat (3 reps) rest 1 minute and then... Cycle 2: Pull Up (2 reps) followed by Military Press (4 reps) then Bodyweight Squat (6 reps) rest one minute and... Cycle 3: Pull Up (3 reps) Military Press (6 reps) Squat (9 reps) 1 minute rest... Cycle 4: Pull Up (4 reps) Military Press (8 reps) Squat (12 reps) 1 minute rest... Cycle 5: Pull Up (3 reps) Military Press (6 reps) Squat (9 reps) 1 minute rest...and so on all the way down the pyramid through your 7 total cycles at this level. Followed By: Jog for 5 minutes at 65% VO2 Max immediately followed by 5 minutes of Jumping Rope at 65% of VO2 Max and finally 5 minutes of Cycling at 65% VO2 Max.

7 Sample Workout: CTF Circuits Day: 3 Level: Any Workout: Rest Periods: CTF Circuits None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups 9 Stationary Bicycle 5 65% VO2 Max 6 Push Up Reps AMAP* 9 Jog 5 65% VO2 Max 1 Chin Up Reps - AMAP 9 Jog 5 65% VO2 Max 8 Sit Ups Reps - AMAP 9 Stationary Bicycle 5 65% VO2 Max 5 Pull Ups Reps - AMAP 9 Jog 5 65% VO2 Max 2 Bench Dips Reps - AMAP 9 Jog 5 65% VO2 Max Cool Down Sample Workout 5 Minutes Mix of 25% VO2 Max Warmup: Walk briskly around a track or outdoors stopping each minute to get down and do about 2-5 pushups just to get your body and muscles warmed up. Continue for five 1-minute cycles. Workout: Begin by performing aerobic exercise from Table 65% of VO2 Max for a 5 minute session. At the end of 5 minutes, immediately perform as many repetitions as possible ( AMAP ) of a chosen exercise from Table 1 (in the sample push ups). Go until you can t do any more repetitions. Once done, immediately begin your next aerobic exercise from Table 9, in this case a Jog, for another 5 minutes. After 5 minutes has passed, immediately perform the next exercise (from Table 1) for as many reps as you can before exhausting. Continue this cycle with no rest (if possible) until your Cool Down. Note: You MAY keep the same aerobic exercise for all of your cycles if you wish. For example, 5 minutes of jogging followed by push ups, followed by 5 minutes of jogging, followed by chin ups, 5 minutes of jogging and so on...

8 Sample Workout: LIIT Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) 9 Stationary Cycle 10 Shadow Boxing 9 Jog 10 Jump Rope 9 Recumbent Bicycle 10 Side Straddle Hop Cool Down (Walk or Light Jog) % VO2 Max % VO2 Max Training Notes After a warm up of a brisk walk or light jog, begin by performing an exercise from the designated Table for a period of either 5 or 10 minutes. If you can do 10 minutes, this will give you a great 60 minute fat-burning workout, but depending upon time or abilities, you may choose to do only 5 minutes per cycle or choose certain exercises to do 5 minutes and other exercises to do 10. It doesn t matter and it s your choice how to structure your workout, but again, six 10- minute cycles is the goal to work toward. For your exercise choices, try not to use the same exercise from the same Exercise Table twice in a row if you can help it. For example, if you choose to jog for your first cycle (Table 9), try to choose cycling for the next cycle. Same principle if you choose Shadow Boxing where you punch the air non-stop like a boxer for one session, try choosing an exercise like Jumping Rope for the next. Ok, It s Time To Begin!

9 Combat The Fat Exercise Tables Table 1 Table 2 Pull Up (Palms Facing Away) Assisted Pull Up Lat Pull Down Dips (Tricep Version) Bench Dips Close-Grip Pushup Assisted Close-Grip Pushup Close-Grip Bench Press Overhead Cable Extension Table 3 Table 4 Standing Military Press Cable Laterals Arm Circles Handstand Push Up Bodyweight Squat Braced Leg Squat Exer-Ball Bodyweight Leg Press Table 5 Table 6 Chin Up (Palms Facing You) Assisted Chin Up Barbell Curl Pull Down (Palms Facing You) Push Up Assisted Push Up Elevated Push Up Table 7 Table 8 Hanging Row Cable Row Table 9 (Lower Body) Bicycle Stationary Bicycle Recumbent Bicycle Jog/Treadmill Exer-Ball Crunch Crunch Sit Up Lying Leg Raise Knee Ins Butt-Ups Hanging Knee Raise Exer-Ball Pull-Ins Table 10 (Upper Body) Jump Rope Rowing Machine Shadow Boxing/Light Bag Work Side Straddle Hop (aka - Jumping Jacks ) CTF Exercise Tables

10 Back Exercises (Table 1) Pull Ups/Assisted Pull Ups Exercise Descriptions: (Courtesy of my friends at Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Quickly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position.

11 Assisted Pull Up Options: Pushups can be a difficult exercise to perform for most people, but they re also the best upper body bodyweight exercise you can do and well worth working toward improving. Don t worry if you can t even do one pull up...lots of people cant! But you ll find that with some modifications, you ll very quickly gain strength and I ve seen 50 & 60-something grandmothers knocking out pull ups like a champ! Here are some ways you can reduce the weight you re pulling up in order to get the benefits of the movement while building strength and inching your way to full dead hang military pull ups: Have a partner assist by hooking their arm under your ankles to give you a base to push up against. They can assist further by helping to raise your ankles as you raise your body up. Stand on a chair or other stable, elevated surface that will allow you to reduce the amount of weight you re pulling up. You can support some of your weight on the chair while pulling your body to the up position as well as support your weight on the descent so you can reach the target repetitions. Many gyms have a chin up machine that you either stand or kneel on a pad and it reduces the weight you actually lift. You can also use a dip bar station by grasping the handles with your feet facing out in front of you so you are kind of seated between the handles. Then raise your body by pulling yourself up in between the dip bar handles. Having your feet in front of you greatly reduces the amount of weight you re lifting. Even if you can t do one single pullup, the fastest way to build strength is to stand on a chair and place yourself in the up position. Then, support your weight (either your full weight or slightly supported with your feet on the chair still) and focus only on lowering your body very slowly. You should count from 1 to 4 from top to bottom to gauge the rate of descent. If you still have problems with this exercise or don t have access to this equipment, you may use Lat Pull Downs (next exercise shown) as an alternative or use them to build up enough strength until you can perform Assisted Pull Ups.

12 Lat Pull Down Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Do NOT lean back too far and pull the weight down using your body weight!

13 Tricep Exercises (Table 2) Dips - Triceps Version Main Muscle Worked: Triceps Other Muscles Worked: Chest, Shoulders Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. To work the triceps, keep your body STRAIGHT up and down and do not lean over. Leaning over would work more of the lower chest.

14 Bench Dips Other Muscles Worked: Chest Mechanics Type: Compound Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance!

15 Close-Grip Push Up/Assisted Close-Grip Push Up Main Muscle Worked: Triceps Other Muscles Worked: Chest Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that you re looking down toward the floor. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. Assisted Close-Grip Pushups: Same movement as the pushup but you perform them from your knees instead of your toes to reduce the weight you re pushing up. As another option, you can perform the exercise standing with your hands against the wall. Keep your feet back away from the wall enough (4-5 feet) so you re supporting your weight with your arms and lower yourself to the wall in a vertical push up fashion. The further you feet are away from the wall, the more weight you ll be pressing.

16 Close-Grip Bench Press Main Muscle Worked: Triceps Other Muscles Worked: Chest Lie on a flat bench. Hold a barbell with both hands with a close grip, about 8-12 inches apart. Keeping your arms close to your sides, lower the bar until it is touches your chest, approximately 1 inch below your nipples. Return to starting position, concentrating on using your triceps to push.

17 Cable Rope Overhead Tricep Extension Main Muscle Worked: Triceps Other Muscles Worked: None Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat. Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up. You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope.

18 Shoulder Exercises (Table 3) Standing Military Press Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable). Some experts believe lowering the bar to your chest is too low and strains the shoulders too much.

19 Shoulder Press (Dumbbell Option) Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Raise two dumbbells to shoulder height. Lock legs and hips. Keep your elbows in and your palms facing in. Press dumbbells to shoulder height. Return slowly to starting position.

20 Shoulder Press (Bands/Tubes Option) Stand the band so that the tension starts with hands by your shoulders. Hold handles palms forward with bottom part of handle on backside of your hand. Press upward as you would a dumbbell press.

21 Lateral Raise Bands/Tubes (Shown) or Cables Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Lats Stand on band so tension begins with arms at sides. Keeping your arms straight, raise you arms out to your sides so they are parallel with the floor.

22 Arm Circles Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Biceps, Lats Start with hands straight out by sides. Slowly make circles with each outstretched arm, about one foot in diameter. Continue the circular motion of the outstretched arms. 4 ROTATIONS = 1 Repetition For added intensity, hold a light dumbbell in each hand throughout the movement

23 Handstand Push-Ups (Advanced Exercise) Main Muscle Worked: Shoulders Other Muscles Worked: Triceps Kick yourself up against a stable wall with your arms straight. Make sure that your body is as straight up and down as you can. Keep facing the wall with your head, rather than looking down. Slowly lower yourself to the ground. Once your head almost touches the ground, push yourself back up slowly until your elbows are nearly locked. Repeat. A true test of strength! Alternative: Place a barbell onto a squat rack at about chest height. Place your hands on the floor or on elevated push up handles (recommended) and then lift one leg, then the other, to place your ankles on the bar, your body nearly vertical. Keeping your legs bent and your ankles on the bar, lower your body as far as possible and then push your body back up for a full repetition.

24 Leg Exercises (Table 4) Bodyweight Squat Main Muscle Worked: Quadriceps, Hamstrings, Glutes Other Muscles Worked: Calves, Abdominals Start in a standing position with your hands on your hips Lower your body into a squat, coming down until your upper legs are parallel to the floor, touching your ankles. Stand to return to the starting position.

25 Exer-Ball Bodyweight Leg Press Main Muscle Worked: Quadriceps, Hamstrings, Glutes Other Muscles Worked: Calves, Abdominals Begin in a standing position, leaning with your back against an exer-ball at about hip level. Move your feet away from the wall with feet spread wide for stability and lean your body at about a 60 degree angle. Lower your body down until your upper legs are about parallel to the floor. You can go lower to stress your quadriceps and glutes more. Push through your heals and raise your body back to the standing position while contracting your leg muscles and glutes.

26 Braced Leg Squat Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Glutes, Calves This is an advanced exercise that places much more emphasis on the quadriceps muscles. Begin in a standing position with a support bar (like in a power rack) just behind your knees and leaning slightly back. Make sure that your feet are stable and located close to the plane of the bar to give you a stable base to perform the exercise. Lower your body by sitting down with your body erect until your upper legs are parallel to the floor. Raise your body back to the starting position by squeezing your quadriceps muscles.

27 Bicep Exercises (Table 5) Chin-Up Main Muscle Worked: Biceps Other Muscles Worked: Forearms, Lats Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats. Assisted Chin Ups : (See same options for Pull Up)

28 Barbell Curl Main Muscle Worked: Biceps Other Muscles Worked: None With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight.

29 Underhand Cable Pull Downs Main Muscle Worked: Lats Other Muscles Worked: Biceps Grasp a cable bar from a high pulley with an underhand grip. Sit with thighs under supports. Pull down cable bar to upper chest until elbows are to the sides. Return until arms and shoulders are fully extended. Repeat. Do not lean back!

30 Chest Exercises (Table 6) Push Ups/Assisted Push Ups Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that you are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. Assisted Pushups: Same movement as the pushup but you perform them from your knees to reduce the weight you re pushing up. As another option, you can perform the exercise standing with your hands against the wall. Keep your feet back away from the wall enough (4-5 feet) so you re supporting your weight with your arms and lower yourself to the wall in a vertical push up fashion. The further you feet are away from the wall, the more weight you ll be pressing.

31 Elevated Push Ups Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on a stand that is 18 inches high. The higher the stand the greater intensity of the exercise! At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that you are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. You can also do this with a weight plate on your back!

32 Back Exercises (Table 7) Hanging Row Main Muscle Worked: Lats Other Muscles Worked: Rear Deltoid, Middle Back Grasp a stable bar with an overhand grip while hanging your body with extended arms and you body parallel to the floor. Raise your upper body to the bar, focusing on pulling your elbows back, until the bar is at your upper chest. Lower your body back down slowly to the starting position. To increase the intensity of the exercise, you can elevate your feet on a bench or exer-ball. This will increase the amount of weight you re pulling.

33 Seated Cable Rows Main Muscle Worked: Lats Other Muscles Worked: Middle Back Seat yourself on cable-rowing platform, bending your knees and grabbing the cable attachment with both hands. Straighten your lower back and position your knee s with a slight bend. Pull the cable attachment to your lower chest area while keeping your shoulders back and your chest pushed forward during the contraction. Keep your head up and back straight throughout the movement. Slowly return the cable attachment until your arms are extended and the shoulders are stretched forward. Make sure you don t lean your back forward. Keep the shoulders and arms tight through the whole movement. Tip: Think of your arms as hooks and concentrate on pulling your elbows back rather than pulling the weight back. As an alternative, bands can be used in place of a cable-row machine.

34 Abdominal Exercises (Table 8) Exer-Ball Crunch Main Muscle Worked: Abdominals Other Muscles Worked: None Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don't use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty.

35 Crunch Main Muscle Worked: Abdominals Other Muscles Worked: None Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

36 Sit-Up Main Muscle Worked: Abdominals Other Muscles Worked: None Lie on your back on the floor with your feet about shoulder width apart. You may find it easier to put your feet under something to hold them down. Lift your upper body, bending at the waist, until you're sitting up vertically. Keep your arms at your sides, crossed in front of you, or behind your head, but do NOT attempt use your arms to pull yourself up. Do not raise your feet off of the ground. Smoothly lower your body back to the floor. Repeat.

37 Lying Leg Raise Main Muscle Worked: Lower Abdominals Other Muscles Worked: None Lie flat on a bench with your legs off the end or simply lay on the floor. Place your hands under your butt with your palms down. Keep your legs as straight as possible and your knees locked. Raise your legs as high as possible. Lower legs back down as far as they can go. If performing them on the floor, don t let your feet touch the ground.

38 Knee-Ins Main Muscle Worked: Abdominals Other Muscles Worked: None Sit on the end of a flat bench. Place your hands behind your butt and grab the sides of the bench. Extend your legs straight out. Bend your knees and pull your legs into your midsection. Return to the starting position

39 Butt-Ups Main Muscle Worked: Abdominals Other Muscles Worked: None Begin a pushup position but with your elbows on the ground and resting on your forearms. Your elbows should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position. Lower back down slowly to your starting position. Repeat. Don't let your back sag downwards.

40 Hanging Knee Raise Main Muscle Worked: Abdominals Other Muscles Worked: None Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist. Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up. Return to the starting position. Repeat.

41 Exercise Ball Pull-In Main Muscle Worked: Abdominals Other Muscles Worked: None Start in a push-up position and place your lower shins on top of the exercise ball. While keeping your back completely straight, pull your knees in towards your chest, allowing the ball to roll forward under your ankles. Squeeze your abs and then straighten your legs, rolling the ball back to the starting position.

42 Aerobic Exercise Notes Combat The Fat uses a variety of aerobic exercise strategies to maximize immediate fat loss. Yes...I said IMMEDIATE FAT LOSS...as in you will end your workout with LESS FAT than when you started...no waiting! The key, as you ve now learned, to focus on doing the right KIND of exercise at the right INTENSITY LEVEL to make sure your body taps into your fat stores for fueling your efforts. We use your personal VO2 Max calculation for these sessions You can determine your personal VO2 Max by using the calculator at: The best way to ensure you re in the right zone to burn body fat based upon your personal VO2 Max is to use a heart rate monitor (you can get one very cheap at any local sporting goods store or online). As an alternative, you can also go by what is called perceived exertion which is basically how winded you feel at a certain intensity level during your workout. Here s a chart to help simplify the descriptions to estimate what intensity level you re working out at: Perceived Exertion Descriptions 25% VO2 Max = Able to breathe deeply and slowly without much exertion and able to carry on a full conversation; often used as a warm up or cool down level 65% VO2 Max = Able to breathe rhythmically without having to open your mouth and able to carry on a conversation 85% VO2 Max = Winded enough to have to breathe through your mouth and feel your muscles working harder; harder to catch your breath

43 Combat The Fat Workout Tables Beginner Level 1

44 Day: 1 Level: Beginner 1 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 96 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

45 Day: 3 Level: Any Workout: CTF Circuits Rest Periods: None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups (Note: DON T Go To Failure On Pushups; just do a few sets of 2-5 reps every 60 seconds) 1 Reps AMAP* 6 Reps - AMAP 8 Reps - AMAP 5 Reps - AMAP 2 Reps - AMAP Cool Down 5 Minutes Mix of 25% VO2 Max Training Notes * AMAP = As Many As Possible Until You Reach Muscular Failure Note: For this training session, it s ok to use the same exercise from Table 9 for all of your aerobic exercise intervals

46 Day: 5 Level: Beginner 1 Muscle Groups: Arms-Chest-Back-Abs Total Reps: 96 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

47 Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Cool Down (Walk or Light Jog) % VO2 Max Training Notes

48 Combat The Fat Workout Tables Beginner Level 2

49 Day: 1 Level: Beginner 2 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 128 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

50 Day: 3 Level: Any Workout: CTF Circuits Rest Periods: None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups (Note: DON T Go To Failure On Pushups; just do a few sets of 2-5 reps every 60 seconds) 1 Reps AMAP* 6 Reps - AMAP 8 Reps - AMAP 5 Reps - AMAP 2 Reps - AMAP Cool Down 5 Minutes Mix of 25% VO2 Max Training Notes * AMAP = As Many As Possible Until You Reach Muscular Failure Note: For this training session, it s ok to use the same exercise from Table 9 for all of your aerobic exercise intervals

51 Day: 5 Level: Beginner 2 Muscle Groups: Arms-Chest-Back-Abs Total Reps: 128 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

52 Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Cool Down (Walk or Light Jog) % VO2 Max Training Notes

53 Combat The Fat Workout Tables Beginner Level 3

54 Day: 1 Level: Beginner 3 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 150 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

55 Day: 3 Level: Any Workout: CTF Circuits Rest Periods: None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups (Note: DON T Go To Failure On Pushups; just do a few sets of 2-5 reps every 60 seconds) 1 Reps AMAP* 6 Reps - AMAP 8 Reps - AMAP 5 Reps - AMAP 2 Reps - AMAP Cool Down 5 Minutes Mix of 25% VO2 Max Training Notes * AMAP = As Many As Possible Until You Reach Muscular Failure Note: For this training session, it s ok to use the same exercise from Table 9 for all of your aerobic exercise intervals

56 Day: 5 Level: Beginner 3 Muscle Groups: Arms-Chest-Back-Abs Total Reps: 150 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

57 Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Cool Down (Walk or Light Jog) % VO2 Max Training Notes

58 Combat The Fat Workout Tables Novice Level 1

59 Day: 1 Level: Novice 1 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 216 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

60 Day: 3 Level: Any Workout: CTF Circuits Rest Periods: None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups (Note: DON T Go To Failure On Pushups; just do a few sets of 2-5 reps every 60 seconds) 1 Reps AMAP* 6 Reps - AMAP 8 Reps - AMAP 5 Reps - AMAP 2 Reps - AMAP Cool Down 5 Minutes Mix of 25% VO2 Max Training Notes * AMAP = As Many As Possible Until You Reach Muscular Failure Note: For this training session, it s ok to use the same exercise from Table 9 for all of your aerobic exercise intervals

61 Day: 5 Level: Novice 1 Muscle Groups: Arms-Chest-Back-Abs Total Reps: 216 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

62 Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Cool Down (Walk or Light Jog) % VO2 Max Training Notes

63 Combat The Fat Workout Tables Novice Level 2

64 Day: 1 Level: Novice 2 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 288 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

65 Day: 3 Level: Any Workout: CTF Circuits Rest Periods: None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups (Note: DON T Go To Failure On Pushups; just do a few sets of 2-5 reps every 60 seconds) 1 Reps AMAP* 6 Reps - AMAP 8 Reps - AMAP 5 Reps - AMAP 2 Reps - AMAP Cool Down 5 Minutes Mix of 25% VO2 Max Training Notes * AMAP = As Many As Possible Until You Reach Muscular Failure Note: For this training session, it s ok to use the same exercise from Table 9 for all of your aerobic exercise intervals

66 Day: 5 Level: Novice 2 Muscle Groups: Arms-Chest-Back-Abs Total Reps: 288 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

67 Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Cool Down (Walk or Light Jog) % VO2 Max Training Notes

68 Combat The Fat Workout Tables Novice Level 3

69 Day: 1 Level: Novice 3 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 294 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

70 Day: 3 Level: Any Workout: CTF Circuits Rest Periods: None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups (Note: DON T Go To Failure On Pushups; just do a few sets of 2-5 reps every 60 seconds) 1 Reps AMAP* 6 Reps - AMAP 8 Reps - AMAP 5 Reps - AMAP 2 Reps - AMAP Cool Down 5 Minutes Mix of 25% VO2 Max Training Notes * AMAP = As Many As Possible Until You Reach Muscular Failure Note: For this training session, it s ok to use the same exercise from Table 9 for all of your aerobic exercise intervals

71 Day: 5 Level: Novice 3 Muscle Groups: Arms-Chest-Back-Abs Total Reps: 294 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

72 Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Cool Down (Walk or Light Jog) % VO2 Max Training Notes

73 Combat The Fat Workout Tables Advanced Level 1

74 Day: 1 Level: Advanced 1 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 384 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

75 Day: 3 Level: Any Workout: CTF Circuits Rest Periods: None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups (Note: DON T Go To Failure On Pushups; just do a few sets of 2-5 reps every 60 seconds) 1 Reps AMAP* 6 Reps - AMAP 8 Reps - AMAP 5 Reps - AMAP 2 Reps - AMAP Cool Down 5 Minutes Mix of 25% VO2 Max Training Notes * AMAP = As Many As Possible Until You Reach Muscular Failure Note: For this training session, it s ok to use the same exercise from Table 9 for all of your aerobic exercise intervals

76 Day: 5 Level: Advanced 1 Muscle Groups: Arms-Chest-Back-Abs Total Reps: 384 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

77 Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Cool Down (Walk or Light Jog) % VO2 Max Training Notes

78 Combat The Fat Workout Tables Advanced Level 2

79 Day: 1 Level: Advanced 2 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 392 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

80 Day: 3 Level: Any Workout: CTF Circuits Rest Periods: None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups (Note: DON T Go To Failure On Pushups; just do a few sets of 2-5 reps every 60 seconds) 1 Reps AMAP* 6 Reps - AMAP 8 Reps - AMAP 5 Reps - AMAP 2 Reps - AMAP Cool Down 5 Minutes Mix of 25% VO2 Max Training Notes * AMAP = As Many As Possible Until You Reach Muscular Failure Note: For this training session, it s ok to use the same exercise from Table 9 for all of your aerobic exercise intervals

81 Day: 5 Level: Advanced 2 Muscle Groups: Arms-Chest-Back-Abs Total Reps: 392 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

82 Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Cool Down (Walk or Light Jog) % VO2 Max Training Notes

83 Combat The Fat Workout Tables Advanced Level 3

84 Day: 1 Level: Advanced 3 Muscle Groups: Back-Arms-Shoulders-Legs Total Reps: 512 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

85 Day: 3 Level: Any Workout: CTF Circuits Rest Periods: None Table Exercise Duration Or Reps Warm Up 5 Minutes Mix of 25% VO2 Max And Intervals Of Low # of Pushups (Note: DON T Go To Failure On Pushups; just do a few sets of 2-5 reps every 60 seconds) 1 Reps AMAP* 6 Reps - AMAP 8 Reps - AMAP 5 Reps - AMAP 2 Reps - AMAP Cool Down 5 Minutes Mix of 25% VO2 Max Training Notes * AMAP = As Many As Possible Until You Reach Muscular Failure Note: For this training session, it s ok to use the same exercise from Table 9 for all of your aerobic exercise intervals

86 Day: 5 Level: Advanced 3 Muscle Groups: Arms-Chest-Back-Abs Total Reps: 512 Workout: Resistance/LIIT Rest Periods: 1 Minute Between Cycles Strength Training Pyramid Table Exercise Rep Count In Pyramid Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration 9 5 Minutes 10 5 Minutes 9 5 Minutes Training Notes

87 Day: Level: 2,4,6 (Optional) Any Workout: Low Intensity Interval Training Rest Periods: None Low-Intensity Interval Training 65% VO2 Max Table Exercise Duration Warm Up (Walk or Light Jog) % VO2 Max Cool Down (Walk or Light Jog) % VO2 Max Training Notes