AX1 Training

Organic Chemistry III (National Autonomous University of Mexico)

Studocu is not sponsored or endorsed by any school or university.

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WEEKS 1–4

TRAINING CAMP - PHASE 1

THE RULES OF THE GAME

Make sure to follow the following rules for the
completion of the exercises from weeks 1-4 of the system
from Athlean-X Training:

[Link]-ups should consist of a brief 5-10 minute jog, jumping

rope, high knees exercise etc., which raises the core body temperature. The
static stretching before a workout is not recommended, as it will change
the tension in the muscles and it's better to save for after a workout (of
be possible before going to sleep).

[Link] choosing the amount of weight to use, make sure it is an amount of weight that you
allows completing the assigned number of repetitions with good form. The last
the repetition of the series must require almost maximum effort to complete it (it is
to say, "train to failure".

[Link] the last repetition is very easy and you see that you can complete at least 2 or 3 more
repetitions, increase the load in all following sets.

[Link] you cannot complete the assigned number of repetitions in a set, lighten up.
the weight load in all subsequent rounds to prevent this from happening again.

[Link] rest time between sets in this training phase is 60

seconds, except for abdominal exercises, in which you must take a
rest of no more than 30 seconds between each one.

[Link] rhythm of the repetitions should be 1-2 seconds on the concentric, a slight
pause, and then 3 seconds on the eccentric.

7C
. omplete all the sets of each exercise before moving on to the next exercise.
training. This will prepare you for success and build your strength base for more.
forward in the program.

[Link] all the conditioning exercises with the best footwork and the
maximum possible effort to achieve the best results. **NOTE - If you do not have
access to the necessary equipment for conditioning training
on a Tuesday or Thursday ... no problem. You can repeat one of the training sessions.
previous ones or use one of my special workouts like Ironman, 4 Minutes of
Hell (3 rounds), Invictus, 300, X-pendables, Black Friday, Hurricane Headrush (I or II)
and other trainings called 'Burst Training' on YouTube.

Finally, although not least important...

Always remember, nothing worth having comes easy. At the moment

in what you feel that the training is very hard, just remember it
Well, you are going to shine, and just keep going!

Morelia, Michoacan
uriel_angel85 @ [Link] 1
Uriel Angel Camargo
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TRAINING WEEK 1

ATHLEAN PUSH/PULL PERFORMANCE PHASE - BASE

I HAVE FAILED TIME AND TIME AGAIN IN MY LIFE, THAT'S WHY I HAVE ACHIEVED SUCCESS.
— MICHAEL JORDAN

MONDAYWeight Training I: Push - Upper Body.

EXERCISE TN
A
DAS P
RSe COMN
ET
R
AIOS

Spider-Man Type Crawl 3 10 Alternate 1 crawling forward and backward per rep.

Dumbbell Alternating Press 3 10 Alternate 10 presses on each arm per set.

Rotational Shoulder Press (with dumbbell) 3 12 Alternate 6 repetitions in each arm per set.

Lifts in L (with dumbbell) 3 12 6 lifts. Forward and to the side on each arm per set.

Lumberjack With Rope or Elastic Band 4 10–12 2 sets to each side. Place band on bar.

External Rotation with Elastic Band 3 15 3 bands on each arm.

TUESDAY“AthleaNBurst trainingConditioning Training.

ANDFASTFINISH—
FASTFEET ! WITHOUTBREAKBETWEENSIMULACRA

1 Running Laterally (2 feet inside) 8 times up and down without rest

2 Inside Inside, Outside Outside 8 times up and down without rest
3 Knee-Lifting Trotting No. 1 8 times up and down without rest
4 Knee Lifting Trotting No. 2 8 times up and down without rest

WEDNESDAYWeight Training II: Lower Body and Abdominals.

EJE RCICIO SA
D
N
AT R
PE
S HA
G
VAO
EOT
D
IME

Dumbbell Squat 3–4 10–12 Use enough weight to reach failure in 10-12 reps.

Lateral Lunges with Dumbbells 3 12 Alternate 12 reps to the right and left per set

Romanian Deadlift (RDL) With 1 Leg 3 10–12 3 sets of 10 - 12 on each leg

Hip Raise 4 10-12 Keep your feet on the bench and push.
downwards to lift the back and the glutes

Starfish 3 / Hacer tantas reps como puedas hasta el fallo

Heels to Heaven 2 / Do as many reps as you can until failure

THURSDAY“AthleaNBurst trainingConditioning Training.

BETWEEN NAMES "INTERVALS" — IT'S NOT THE TYPICAL BORING CARD!

Run outside or on a treadmill. Perform the following 20-minute interval:

5 min. warm-up jog / Intervals (20 sec. run + 40 sec. jog) x 10 / 5 min. cool-down jog

FRIDAYWeight Training III: Upper Body Pull / Abs.

EXERCISE TAN
DAS R
PE
S HOW
AR
YE
OR
UIOS

Inverted Row 4 12 Do it with bent or straight legs for an additional challenge.

Pull and Move Backward 3 10–12 Keep your back with a slight arch during the exercise.

Reverse Lunges / Flexion 3 12 6 reps for the back with the right and left leg per set

Hammer Bicep Curls 3 10–12 Slowly control the descent of the dumbbells

Abdominal Rusa in V 4 / 4 sets until failure. Rest 30 seconds between sets.

Morelia, Michoacan
uriel_angel85 @ [Link] 2
Uriel Angel Camargo
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TRAINING WEEK 2

ATHLEAN PUSH/PULL PERFORMANCE PHASE - BASE

I DETESTED EVERY MINUTE OF TRAINING, BUT I TOLD MYSELF: DON'T GIVE UP, SUFFER NOW AND LIVE
THE REST OF YOUR LIFE AS A CHAMPION.”— MUHAMMAD ALI

MONDAYWeight Training I: Push - Upper Body.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Pyramid/Push-ups with Burpee 3 8,6,4,2 Start with 8 reps and then 6, 4, 2 reps.

Alternating Push on Inclined Bench 4 12 Do 12 pushes with each arm.

Lateral Raise 3 10-12 Keep the elbow slightly bent

Backward Movement for Triceps 3 10–12 Stand far away to create maximum tension in the triceps.

Push Outward for Triceps 3 12 Use a thick elastic band

TUESDAY“AthleaNBurst trainingConditioning Training.

ABDOMINALCIRCUIT
ANDPUNCHES
P
-ERFORM2TIMES

1 Abdominal Russian in V (to failure) 4 3 Minutes of Intense Boxing (with or without a bag)

2 3 Minutos de Boxeo Intenso (con o sin saco) 5 Heels to Heaven (until the failure)

3 Exercise Ball Passes (to failure) 6 3 Minutes of Intense Boxing (with or without a bag)

WEDNESDAYWeight Training II: Lower Body / Abdominals.

EXERCISE TN
A
DAS R
PE
S Com
NT
e,R
Aois

One-Leg Squat/Rotation 3 10–12 3 sets of 10–12 reps on each leg with weight
Explosive Step-Up 3 10-12 3 sets of 10-12 on each leg, with explosiveness!

Dumbbell Curls 4 15 Explosively push through the hips and glutes

Hip Raises 3 15 Place your heels on a sliding surface (use socks)

Canos 3 / Perform 3 sets until failure.

THURSDAY“AthleaNBurst trainingConditioning Training.

THE 'LINE' TO START - RAPID FEET AND AGILITY TRAINING (minimum rest)

1 Cross over 4 x 60 seconds 3 Side to Side Jump on Line 4 x 30 seconds

2 Jump X and Return 6 x 30 seconds 4 Cross Above 4 x 60 seconds

FRIDAYWeight Training III: Upper Body / Abdomen.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Pull-ups 4 Go ahead and do as many repetitions as you can. Don't worry if

You cannot make many mistakes at first. You are going to improve.

Renegade Row with Dumbbell 3 12 Each set consists of 12 oars with each arm.

Central Gardener Push-ups 4 Keep your back straight during the exercise.

Push-ups with Elastic Band 3 30 Perform the repetitions quickly and also within the range
of complete motion.

Starfish 3 / Perform 3 sets to failure, resting less than 30 seconds.

seconds between batches.

Morelia, Michoacan
uriel_angel85 @ [Link] 3
Uriel Angel Camargo
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TRAINING WEEK 3

ATHLEAN PUSH/PULL PERFORMANCE PHASE - BASE

YOU CANNOT PUT A LIMIT ON SOMETHING, THE MORE YOU DREAM THE FURTHER YOU WILL GO.
— MICHAEL PHELPS
MONDAYWeight Training I: Push - Upper Body.
EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Pyramid Push-ups with Burpee 3 8P 8, 7, 6, 5, 4, 3, 2, 1 reps with burpees in between

Cable Driven Rotary Push 4 12 2 cuts on the right arm and the left arm

Holding Discs in Batting Position 3 10–12 Use 5-10 lb weights for this exercise.

Lumberjack with Rope or Elastic Band 3 10 Do 10 reps to each side in each set.

External Rotation with Elastic Band 3 15 3 bands on each arm

TUESDAY“AthleaNBurst trainingConditioning Training.

THE CONE ZONE - With Agile Combination/Conditioning (Minimum Scanning)

1 Drill — 5-10-5 to the right/left x 5 3 Mockup of 4 Corners — x 5

2 Star Simulation — x 5 4 Agility Wheel Drill — x 5

WEDNESDAYWeight Training II: Lower Body/Abdominals.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Lateral Lunges 3 7 Perform 1 set of 7 on the front leg for the lunges.
With Long Range forward/sidewards/in reverse without rest. Then change to
legs and repeat. 3 sets on each side.

Skier Jumps 3 45 sec Land softly in a squat and jump explosively.

Cross Step Climb 3 10–12 3 sets of 10-12 on each leg.

Hip Raise 3 15 Keep your heels on the bench and push your hips and the part
lower back with force.

Windshield Wiper 3 / Perform 3 sets to failure.

THURSDAY“AthleaNBurst trainingConditioning Training.

IN YOUR MARKS, READY... GO! - Acceleration, Change of Direction... ATHLETICS!

1 Run/Walk/Jog x 6 3 Half Gassers x 4

2 Full Gassers x 6 4 30 Meter Jumps x 4

FRIDAYWeight Training III: Upper Body Push/Abs.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Pull-ups 3 / Carry out 3 sets to positive and negative failure.

Dumbbell Row 3 10 –12 Keep the lower part of your back arched and supported.
Pull Down With Rotation 4 Do 2 sets on each arm using the resistance band.

Bicep Curls 4 10 –12 Make sure to fully stretch the biceps at the final part of
Inclined the repetition.

Hammer Curl 3 10 Control the descent of the dumbbells.

Abdominal Isometric 3 / Perform 3 sets to failure.

Morelia, Michoacan
uriel_angel85 @ [Link] 4
Uriel Angel Camargo
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WEEK 4 CHALLENGE

THese are the rules

Using only a stopwatch and your body weight, you need to time yourself to see how much
time it takes to complete 400 repetitions of the selected exercises. The order
Whether you do 100 repetitions of each exercise depends on you! Just complete it.
the 400 repetitions with good form as fast as you can. Take on this challenge on
Monday and Friday and record your best time. Compare your time with the score to
continue to see how you classify in your search for the bodyATHLEAN!

THIS IS THE TRAINING

100 PUSH-UPS
100 INVERTED REMOS
100 BODYWEIGHT SQUATS
100 COMPLETE SIT-UPS

RATING
AthLEANXtremo LESS THAN 8 MINUTES

AthLEANElite BETWEEN 8 AND 11 MINUTES

AthLEANPro BETWEEN 11 AND 14 MINUTES

AthLEANSolid BETWEEN 14 AND 17 MINUTES

AthLEANBasic MORE THAN 17 MINUTES

Note: If your score is 'Basic', no problem! Just repeat the first

3 weeks of the program and take the challenge again. We recommend that you progress to the
weeks 5–7 only if your score is 'Solid' or higher.
Morelia, Michoacan
uriel_angel85 @ [Link] 5
Uriel Angel Camargo
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TRAINING WEEK 4

IT'S TIME FOR CHALLENGES!

"OLD IS THE WIND... AND IT BLOWS." - ROBERTO DURÁN

MONDAYWeight Training I: "AthleaN400 challenge”.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Push-ups ? 100 The way you perform the 100 repetitions of each exercise

Inverted Remo ? 100 it's up to you! You can do 5 sets of 20 repetitions, 10

sets of 10 repetitions, whatever! You could also change
Weight Corp. Squats ? 100
between sets of exercises (15 push-ups, 10 squats,
Full Abdominals ? 100 15 push-ups, etc.) Just finish it with good form and in the
least amount of time possible.

TUESDAYAbdominal Training I.
EXERCISE TN
A
DAS RP
C
E
SOMN
ET
R
AIOS

Abdominals With Arms 2 12 Descend very slowly.

Extended

Heels to Heaven 2 15 Lift until your glutes come off the mat.

Passes with Exercise Ball 2 12 6 passes to the legs and to the arms.

Navajas Abs 2 15 15 repetitions with the right leg up and 15

repetitions with the left leg up, without resting.

Hyperextensions with Ball 2 10 Mantén juntos tus pies y apreta con los glúteos y la espalda

WEDNESDAY“AthleaNBurst trainingConditioning Training.

CUR
EDD
A
SL
E
A
T
A-H
Y
R
A
m
A
CO
an
iIm
iU
eN
R
u
om
EsW
nCaU
cR
E
SP
pA
O
eTeK
H-L
N
AE

1 Jump Rope (2 Feet)—50 jumps 4 Jump Rope / Side to Side (1 Foot) - x 50

2 Jump Rope / Side to Side (2 Feet) - x 50 5 Jump Rope / Side to Side (2 Feet) — x 50
3 Jump Rope (1 Foot) - 50 jumps each leg 6 Jump Rope (2 Feet)—50 jumps

THURSDAYAbdominal Training II.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Iron with march 3 30 Alternate 15 repetitions on each leg per set.

Plank with knee touching elbow 2 15 15 reps bringing the right elbow to the knee
Opposite left and 15 reps, left elbow to the right knee

Plank, touching knee and elbow 2 15 Right elbow to the right knee 15 reps and the elbow
Same Side left to the left knee 15 reps, 2 sets.

FRIDAYWeight Training III:AthleaN400 challenge” 2nd test.

EXERCISE GEO
TUT R
PE
S srevir eht ot kcabC
m
oe

Push-ups ? 100 The way you perform the 100 repetitions of each exercise.

Inverted Remo ? 100 it's up to you! You can do 5 sets of 20 repetitions, 10

sets of 10 repetitions, whatever it is! You could also change.
Corporate Weight Squats ? 100
between sets of exercises (15 push-ups, 10 squats,
Complete Abdominals ? 100 15 push-ups, etc.) Just finish it with good form and in
the least amount of time possible.

Morelia, Michoacan
uriel_angel85 @ [Link] 6
Uriel Angel Camargo
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WEEKS 5–8

TRAINING CAMP - PHASE 2

THE RULES OF THE GAME

Make sure to follow the following rules for the
completion of the exercises from weeks 5-8 of the system
of Athlean-X Training:

[Link]-ups should consist of a brief jog of 5-10 minutes, jumping.

rope, high knees exercise, etc., which raises the central body temperature. The
static stretching before a workout is not recommended, as it will change
the tension in the muscles and it is better to save for after a workout (of
be possible before going to bed.

[Link] choosing the amount of weight to use, make sure it is an amount of weight that you
allows to complete the assigned number of repetitions with good form. The last
the repetition of the series should require nearly maximum effort to complete it (it is
to say, "train to failure".

[Link] the last repetition is very easy and you see that you can complete at least 2 or 3 more
repetitions, increase the load in all subsequent sets.

[Link] you cannot complete the assigned number of repetitions in a set, lighten up.
the weight load in all the subsequent rounds to prevent this from happening again.

[Link] rest time between sets in this training phase is 30 -

45 seconds to really ignite the metabolism. For the exercises of
abdominals, you should take a break of no more than 30 seconds between each one.

[Link] rhythm of the repetitions should be 1-2 seconds in the concentric, a slight
pause, and then 3 seconds in the eccentric.

7C
. omplete all the sets of each exercise before moving on to the next exercise.
training.

[Link] all the conditioning exercises with the best footwork and the
greatest possible effort to achieve the best results. **NOTE - If you do not have
access to the necessary equipment for conditioning training
on a Tuesday or Thursday ... no problem. You can repeat one of the workouts
previous ones or use one of my special workouts like Ironman, 4 Minutes of
Hell (3 rounds), Invictus, 300, X-pendables, Black Friday, Hurricane Headrush (I or II)
and other workouts called 'Burst Training' on YouTube.

Lastly, although not least important...

According to the old saying, there is no elevator to success. You have to take the stairs.
the stairs! At this stage you should be taking them both at the
once!

Morelia, Michoacan
uriel_angel85 @ [Link] 7
Uriel Angel Camargo
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TRAINING WEEK 5

ATHLEAN PHASE OF 'MAXIMUM METABOLIC POWER'

DO NOT ASK FOR AN EASY LIFE, ASK FOR THE STRENGTH TO ENDURE A DIFFICULT ONE.
— BRUCE LEE

MONDAYWeight Training I: For Total Body - 'Maximum Metabolic Power'.

EXERCISE TN
A
DAS R
PE
S WH
A
AY
R
TO
E
DU
ON
IG

Dumbbell or Ball Balancing 3 15 Use hip strength, not leg strength.

Dumbbell Squat or Ball 3 10 Lower until your thighs are parallel to the ground.

Push and Dumbbell Curls 3 12 You don't use the boost of the ride but your muscles!

Plyometric Push-ups 3 / Perform 3 sets until failure.

Woodcutter Type Pulls 3 12 Alternate 6 reps to the right and to the left per set.

Sword Raising 4 12 Perform 2 rounds on the right arm and the left.

TUESDAY“AthleaNBurst trainingConditioning Training.

BETWEEN FILLING "INTERVALS" - IT'S NOT THE TYPICAL 'BORING CARDIO'!

Run outside or on a treadmill. Perform the following interval for 22 minutes:

5 min warm-up jog / Interval (25 sec run + 35 sec jog) x 12 / 5 min cool-down jog

WEDNESDAYATHLEAN Abdominal Training.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Abdominals with Extended Arms 2 10 ‘Paint’ the spine vertebra by vertebra on the floor at
descender.

Isometric Reverse Abdominal 2 15 Start the movement from the abdomen - not the legs.

Sit-ups on the Bench 2 15 Try to keep your hands off the bench.

Plank With Knee Touching Elbow 2 30 15 repetitions from right to left and vice versa
Opposite versus.

THURSDAY“AthleaNBurst trainingConditioning Training.

HITSANDJUMPSB
-URPEESANDJUMPSONAPLATFORMFORFATBURNING

Alternate Burpee (squat with push-up followed by chest flexion) and Platform Jump (45 - 60 cm) for 20 minutes.

Do Burpees every even minute and Box Jumps every odd minute.

10 Burpees (Rest for the remaining minute) 12 Platform Jumps (Rest for what's left of
after completing the repetitions.) one minute after performing the repetitions.

FRIDAYWeight Training II: For Total Body 'Maximum Metabolic Power'.

EXERCISE TN
A
DAS R
PE
S LIKN
ET
R
AIOS

Deadlift 3 12–15 The heavier the weight, the more forearm work.

Lifting and Pushing 3 10-12 Explosively lift the weights and stabilize by pushing.

Squats With Pull 3 10 Pull while pushing through the legs.

Diamond Push-Ups 3 / Perform 3 sets until failure.

Bank Press (neutral grip) 3 12 Alternate 12 reps with the right arm and left arm per set.

Eccentric Exercise with Step 2 10 Do 2 sets on each arm for this exercise.

Morelia, Michoacan
uriel_angel85 @ [Link] 8
Uriel Angel Camargo
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WEEK 6 TRAINING

ATHLEAN METABOLIC 'REBOOT' PHASE

YOU CANNOT ALLOW YOUR DESIRE TO BE A WINNER TO AFFECT YOU BY REACHING SUCCESS.
LIONEL MESSI

MONDAYWeight Training I: For Overall Body 'Maximum Metabolic Overload'.

EXERCISE HANDLE R
PE
S HOW
AR
YE
OR
UIOS

Single Leg Squats 3 12–15 Push explosively when jumping and land softly.

Romanian Deadlift (3 Directions) 2 12 4 sets of 3 reps outside/inside/in front of the knee.

Pull Down from Below the Pulley 3 10-12 3 sets of 10-12 on each arm with a band.

Dumbbell Row 3 10 10 repetitions on each arm. Contract the abdomen.

Inclined Push-Ups 4 / Until the verdict. Challenge yourself holding a

leg up to work your abdomen too!

Lumberjack Pulls 3 12 Alternate 12 reps to the right and left per set.

TUESDAY“AthleaNBurst trainingConditioning Training.

THE TRAINING 11-11-11 - 11 Exercises ...11 Reps Each One... In Less than 11 Minutes!

11 Platform Jumps to 11 Burpees 4.11 Pliometric Push-Ups to 11 Burpees

2.11 Pistol Squats (each leg) to 11 Burpees 5.11 Standing Push-Ups to 11 Burpees

3. 11 Alternating Lunges (each leg) to 11 Burpees 6.11 Wiggly worms in 'agitated mode'

Watch me do this workout on my YouTube channel JDCAV24. Looking for the '11-11-11 Workout!' What is your
better weather?

WEDNESDAYAbdominal Training.
EXERCISE Yn
aoru
oet REPS COMMENTS

Heels to the Sky 2 / 2 sets of the highest number of reps you can do.

Navajas Abs 2 15 2 sets of 15 reps on each leg without rest.

Iron with steam 2 30 30 marches on each foot in the plank position.

Toc Planche. Knee and Elbow - Same Side 2 30 15 reps right and left and vice versa.

THURSDAY“AthleaNBurst trainingConditioning Training.

MONITORINW
GHER
YEOUP
R
ROGRAM—SIMPLA
IS ENE
DFFECTIVC
EARDIR
OOUTINE

On a 400 m track, perform the following training:

1 lap of warm-up jogging / next 4 - 5 laps: running on the straights and jogging on the curves / 1 lap of cool-down jogging.

FRIDAYWeight Training II: 'Maximum Metabolic Overload'.

EXERCISE TN
ADAS R
PE
S COMN
ET
R
AIOS

Crossed Plant 3 12 Alternate 12 repetitions to each side per set.

Step Up (With Dumbbells) 3 10-12 Use a heavy vest or dumbbells.

Saw/Hand Saw 3 10–12 3 sets of 10 to 12 on each arm.

Push and Dumbbell Extensions 3 F When you can no longer do presses, do push-ups.

Movements on a Box 3 20 If you don't have a box, use weights or some

books. Use a rhythm 'up, up, down, down'.

Lifts in L for shoulder 3 12 6 reps forward and 6 to the side per set.
Morelia, Michoacan
uriel_angel85 @ [Link] 9
Uriel Angel Camargo
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WEEK 7 TRAINING

ATHLEAN 'FAT BURNING' PHASE

YOU TRY AND YOU DON'T SUCCEED, AND YOU TRY AND YOU DON'T SUCCEED, THAT IS NOT
FAILURE, FAILURE IS WHEN YOU DON'T TRY AGAIN. Ronaldo Luis Nazario

MONDAYWeight Training I: For Total Body "Maximum Metabolic Overdrive".

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Lateral Step Up 3 12 Do 3 sets of 12 repetitions on each leg.

Hip Raises and Flexions in 3 10-12 Just take off your shoes and do it on a floor of
Sliding Table/Surface wood or another sliding surface.

Spiderman Style Push-Ups 3 10 He crawls doing a chest flex with each step
Back and forth. It's hard!

Dumbbell Raise and Push 3 10-12 Explosiveness is the key at this stage!

Pull-ups 3 / Perform the reps to failure in each set.

Emergency Brakes 2 8-10 Do 2 sets on each arm.

TUESDAY“AthleaNBurst trainingConditioning Training.

'ANTASTICFOUR—
CIRCUITF ' 4EXERCISESOF1MINUTEEACHFOR4ROUNDS!

1 Scissor Jumps (1 minute non-stop) 4 Little Worm (1 minute non-stop)

2 Mountaineers (1 minute nonstop) 5 Bodyweight Squats (1 minute without stopping)

Do the 4 exercises without resting. This is one round. Rest for 1 minute after each round. Do 4 times!

WEDNESDAYAbdominal Training.
EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Abdominal Inverse Isometric 2 F Use your abs, not your legs.

Ball Around the World 2 16 8 circles in each direction with exercise ball.

Abdominal Rusa in V 2 F Do as many reps as you can until failure.

Canoes 2 40 Each 'row' is considered a repetition.

THURSDAY“AthleaNBurst trainingConditioning Training.

FINISHING TOUR — GIVE IT YOUR ALL UNTIL YOUR NEW ATHLETIC BODY!

Perform the following routine using a stationary bike, spinning bike, or a regular bike:

Warm-up on the bike for 5 min. / 8 Cycles: 30 sec. pedaling with maximum effort and 1 min. pedaling.
normally / Cooling down on the bike for 5 min.

FRIDAYWeight Training II: 'Maximum Metabolic Overload'.

EXERCISE TN
A
DAS R
PE
S LIKR
EIVERS

Dumbbell or Ball Balancing 3 20 Increase your reps to 20 per set for more intensity

Hip Lift 3 15 Push through your heels and activate your glutes.

Reverse Lunges with Push-ups 3 12 Use enough weight to burn your biceps in 12 reps

Lifting and Pushing 3 10–12 Explosiveness is key in moving the weight here!

Push With Rotation For Chest 3 10–12 Perform 3 sets of 10 to 12 with each arm.

3 / Try to keep your legs straight if you can for the

Inverted Row (Straight Legs)
the highest number of repetitions you can.

Morelia, Michoacan
uriel_angel85 @ [Link] 10
Uriel Angel Camargo
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WEEK 8 CHALLENGE

THESE ARE THE RULES

Using only a stopwatch and your body weight, perform the 4 exercises every minute for
20 minutes straight. Even if you get tired, you must complete all 35 repetitions in
each block lasts one minute. Your break time is determined by how many seconds
remaining of each minute after completing the repetitions. Good luck!

THIS IS THE TRAINING

10 push-ups
5 INVERTED REMAS
10 BODYWEIGHT SQUATS
10 SCISSOR JUMPS
Take the second test of the week 4 challenge on Monday to see if your time has
improved since last time. Always try to get a better time on your way
towards your new body ATHLEAN! On Friday, take on the NEW challenge of week 8:

RATING

AthLEANXtremo MAKE 20 ROUNDS IN 20 MINUTES

AthLEANElite COMPLETE 20 ROUNDS IN > 20 MINUTES

AthLEANPro MAKE 16-19 ROUNDS BEFORE THE FAILURE

AthLEANSolid MAKE 14 -15 ROUNDS BEFORE THE VERDICT

AthLEANBasic REACH THE FALL BEFORE 13 ROUNDS

Note: If your score is Pro or lower, repeat weeks 5-8 and take the test again.
Morelia, Michoacan
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Uriel Angel Camargo
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WEEK 8 TRAINING

IT'S TIME FOR CHALLENGES!

DO NOT ASK WHAT YOUR COLLEAGUES CAN DO FOR YOU. ASK WHAT YOU CAN DO.
YOU FOR YOUR TEAMMATES.” — EARVIN ‘MAGIC’ JOHNSON

MONDAYWeight Training I:the challenge 'AthleaN400' 2nd test .

EXERCISE TN
A
DAS R
PE
S vreishteCotme

Push-ups ? 100 The way you perform the 100 repetitions of each exercise

Inverted Remo ? 100 It's up to you! You can do 5 sets of 20 repetitions, 10

sets of 10 repetitions, whatever it is! You could also change it
Body Weight Squats. ? 100
from exercises between sets (15 push-ups, 10 squats,
Complete Abdominals ? 100 15 push-ups, etc.) Just complete it with good form and in the
the least amount of time possible.

TUESDAYAbdominal Training.
EXERCISE THIS RP
C
E
SOMN
ET
R
AIOS

Iron with a March 3 30 15 reps raising each leg while holding the plank.

Plank, Touching Knee and 3 30 15 reps touching the elbow to the knee on each side per set.
Elbow on the Same Side

Plank with Knee Touching 3 30 15 reps touching the elbow to the knee on each side per set.
Opposite Elbow

Hyperextensions with Ball 3 15 Lift your legs straight using your

glutes and lower back.

WEDNESDAYExtra Rest and Recovery.

DA
O
YDFESCAN
YS
O
-O
D
UESERVIT
E!

Go to the beach to show off your new muscles or call the guys to play basketball, soccer, or whatever.
What makes you happy! Just limit the drinks - because just a few of them can undermine the progress for which
You have been working so hard. Keep your focus on your bodyAthlean!

THURSDAYAbdominal Training.
EXERCISE Y
A
C
OR
L
U
E
OSE R
PE
S COMN
ET
R
AIOS

Sea Stars 3 / Do as many reps as you can until failure.

Knife Abs 3 15 15 repetitions with the right leg raised and 15 with
the left leg raised without rest.

Sit-ups on Bench 3 20 Keep your balance! Don't fall backwards.

Ball Around the World 3 20 10 circles in each direction.

FRIDAYWeight Training II:challenge "20 up, 20 down" .

EXERCISE BOTH R
PE
S HOW
NT
R
AIOS

Push-ups 20 10 Do 10 push-ups, 5 inverted rows, 10

Inverted Row 20 5 bodyweight squats, and 10 jumping jacks in 1

minute. The break time is the remaining time of a
Bodyweight Squats 20 10
minute after having completed all the repetitions.
Scissor Jumps 20 10 Try to do that for 20 minutes straight without losing focus.
no repetition.

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WEEKS 9–12

TRAINING CAMP - PHASE 3

THE RULES OF THE GAME

Make sure to follow the following rules for the completion of
the exercises of weeks 9 - 12 of the Training system
Athlean-X:

[Link]-ups should consist of a brief 5-10 minute jog, skipping rope, exercise
of high knees, etc., which raises the central body temperature. Static stretching before
It is not advisable after a workout, as it will change the tension in the muscles and it's better
save for after a workout (if possible before going to sleep).

[Link] choosing the amount of weight to use, make sure it is an amount of weight that allows you to
complete the assigned number of repetitions with good form. The last repetition of the set
It must require almost maximum effort to complete it (that is, 'train to failure').

[Link] the last repetition is very easy and you see that you can complete at least 2 or 3 more repetitions,
increase the load in all subsequent sets.

[Link] 1 set of each exercise in the 'pair' without rest between exercises. This is one set.
Perform all sets in one 'pair' before moving on to the next 'pair' in the training.

[Link] a "pair" has exercises A and B, perform exercise A and then B without rest between exercises.
When you finish, it will go back to A and then B again for the prescribed number of rounds for that.
circuit.

[Link] rest time between 'pairs' during these 4 weeks of training is 60 seconds.
Keep the rest time to virtually zero for abdominal exercises. Do
All abdominal exercises as a giant set and repeat.

7T
. he rhythm of the repetitions should be 1-2 seconds on the concentric, a slight pause, and 3 seconds.
in the eccentric.

[Link] all conditioning exercises with the best footwork and the greatest effort.
possible to obtain the best results.

[Link]: If you do not have access to the necessary equipment for training
conditioning of a Tuesday or Thursday ... no problem. You can repeat one of the
previous trainings or use one of my special trainings like Ironman, 4
Minutes of Hell (3 rounds), Invictus, 300, X-pendables, Black Friday, Hurricane Headrush (I or II), u
other workouts called 'Burst Training' on YouTube.

Lastly, although not least important...

As Bill Gates once said, 'If I had a fixed idea of the finish line, don't you think that...
Would I have crossed years ago?” Don’t let this be your finish line - just one more step in the
path to completely transform your body to its maximum potential!

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WEEK 9 TRAINING

ATHLEAN SUPER 2'S - FINAL LEVEL

"IT IS NECESSARY TO FAIL TO GROW." — HUGO SÁNCHEZ

MONDAYWeight Training I: '2-Play' for Upper Body.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

1A Little worms 10 Do these on your site if you don't have space.

1B Plyometric Push-Ups 3 F Try to be as explosive as you can. Explode
With Applause from the floor and give a clap. Carry it out until the failure

2A Pull and Reverse Movement 10–12 Squeeze and hold at the end of each repetition.
3
2B Pull-ups F Use a grip shoulder-width apart.
3A Gardener Push-ups 10 Keep your back flat during the exercise.
3
3B Shoulder Press with Rotation 12 Drive and turn in a smooth and powerful motion.

TUESDAY“AthleaNBurst trainingConditioning Training.

CARDGAMET
-AKEOUTTHECARDSTOOVERCOMETHEBURDENOFTHEC
' ARDIO'

Use only the king, queen, jack cards and the aces from the deck. The suit represents the number of repetitions and the card.
Represent the exercise. Shuffle the deck and pick the cards at random to see the exercises you must perform without
rest. Use the legend below:

Espadas= 10 reps Diamonds = 12 reps Corazones= 15 reps Tréboles= 20 reps

Jotas= Sentadillas con Salto Reinas= Montañistas High Knees Aces= Heels to Heaven

WEDNESDAYWeight Training II: '2-Play' Lower Body.

EXERCISE ALG
LONE R
PE
S COMN
ET
R
AIOS

1A Back Sophistry 12 Do 12 reps on each leg, then—without resting—

3
1B One-Legged Squat 12 do 12 reps of exercise B on each leg

2A Romanian Deadlift 10–12 Do 12 reps on each leg, then—without rest—

3
2B Hip Raise 12 perform the 12 hip raises from part B.

3A Explosive Step-Up 12 Do 12 reps on each leg, then—without rest—

3
3B Alternating Lunges 30 sec perform 30 seconds of alternating lunges from part B.

THURSDAY“AthleaNBurst trainingConditioning Training.

"CUR
EDD
A
SL
E
JA
U
T
RA
-M
"PINF
G
ROM
YOUO
RLB
DODT
Y
Y
OOUN
REW
ATHLETB
ICODY!

Jump Rope (2 feet) x 100 / Side to Side (2 feet) x 75 / Box Jog x 5 min / Single, Single, Double x 25

FRIDAYWeight Training III: 'Fusion Confusion' For Total Body.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

1A Deadlift 10-12 Keep your head up and your back flat.

4
1B Squats with Pull 10–12 Use the upper and lower parts of the body together.
2A Inverted Row (Straight Legs) F Keep your legs straight.
4
2B Lifting and Thrust 12 Make sure to use good form!
3 Chest Push-up Pyramid 10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps with burpees in between each
2
With Burpee round

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Uriel Angel Camargo
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WEEK 10 TRAINING

ATHLEAN SUPER 2'S - MAXIMUM EFFORT

If you don't push yourself to the limit, how will you know where your limit is?
— CRISTIANO RONALDO
MONDAYWeight Training I: '2-Play' for Upper Body.
EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

1A Diamond Chest Push-ups F Keep your elbows close to your sides for the push-ups
1B Pull-ups / for chest and do repetitions to failure. Continue
3
immediately to the pull-up bar and perform the
largest amount you can until the ruling.
2A Incline Bench Push 12 Alternate 12 presses on each arm and then proceed to the
3
2B Remo Renegade 12 renegade row and perform 12 rows with each arm.

3A Push with Band with Rotation 12 Do 12 pushes with each arm and then proceed to
3
3B Pull Down From Above With Rotation 12 pull down from above and perform a set on each arm.

TUESDAY“AthleaNBurst trainingConditioning Training.

THE ESCALERA TO THE X-ITO — AND TO A DEFINITE BODY!

1 Running in a way 10 times up and down from 3 Trotting raising 10 times up and down of
Lateral (2 feet inside) the staircase without rest. knees No. 1 the staircase without rest.
2 Inside Inside, Outside 10 times up and down of 4 Trotting raising 10 times up and down from
Outside the staircase without rest. knees No. 2 the staircase without rest.

WEDNESDAYWeight Training II: '2-Play' Lower Body.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

1A Stair Climbing 10-12 Perform 10-12 reps on each leg, and immediately
3 Perform 15 reps of swings. Repeat 2 more times.
1B Dumbbell Swings 15
2A Rotational Lunges 12 Do 6 lunges on each leg, then proceed.
2B Side Lunges 3 immediately do 12 lateral lunges alternating between
12
each leg.
3A Ski Jumper Jumps 45 sec Perform 45 seconds of skier jumps. Proceed
3 immediately to the alternating jumps.
3B Alternating Lunges with Jump 30

JUEVES “AthleaNBurst trainingConditioning Training.

ON THE SLIP RESO A TRAINING IN SLIP OF WHAT FAT

1 warm-up lap jog. / next 4-5 laps: run in the curves and jog in the straights / 1 cooldown lap jog.

FRIDAYWeight Training III: 'Fusion Confusion' For the Totality of the Body.
EXERCISE G
T
M
V
IO
TE
E R
PE
S COMN
ET
R
AIOS

1A Push and Dumbbell Curls 10–12 Perform 10-12 reps of push-ups and then 10 -
4 12 reps of pull-down and backward movement per set.
1B Pull and Movement Backward 10–12
2A Pull-ups / Do as many reps as you can
2B Diamond Push-Ups 4 from the two exercises to failure. Rest 60
/
seconds and then repeat for 2 more rounds.
3 Lateral Lunges 3 7 Do 7 repetitions of lunges in threes.
directions on one leg, and then on the other leg.

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WEEK 11 TRAINING

ATHLEAN SUPER 2'S - ATHLETE AREA

“DEFEAT HAS A DIGNITY THAT VICTORY DOES NOT KNOW.” — ZINEDINE ZIDANE

MONDAYWeight Training I: '2-Play' Upper Body.

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

1A Spiderman Type Push-ups F Descend into a chest flex with each step
3 crawling forward.
1B Holding Discs/Batting Position 10 Try it with two 10 lb discs if you can.
2A Chin-ups / Perform the repetitions until failure.
3
2B Inclined Bicep Curls 10–12 Take advantage of the stretch reflex in each rep.
3A Push Outward With Band 12–15 Keep your elbows close to your ears.
3
3B Lifts in L for Shoulder 10-12 10 forward and 10 to the side with each arm.

TUESDAY“AthleaNBurst trainingConditioning Training.

ABDOMINALCIRCUIT
ANDHIT
(A
.[Link]
!)OLUME2

1 3 Min Boxing (imaginary opponent or heavy bag) 4 Heels to Heaven (until the fail)
2 V scissors (to failure) 5 3 Min Boxing (imaginary opponent or heavy bag)
3 3 Min Boxing (imaginary opponent or heavy bag) 6 Jump Rope / Box Jogging x 2 min

WEDNESDAYWeight Training II: "2-Play" for Lower Body.

Exercise Y
TO
H
S
IU
S
IRS R
PE
S WHA
R
A
TIVER

1A Pitcher's stance 10 Perform 10 reps to the right and to the left, and then do 12.
1B 3 reps on each leg of the cross step up. Change
Step Up 12
of legs and repeat.
Crusade
2A Alternating Lunges 45 sec Do 45 seconds of alternating lunges and then proceed.
3 immediately to the jumps on a platform of 40 - 60 cm.
2B Platform Jumps 45 sec

3A Hip Raises 15 Do 15 reps of hip lifts and then proceed to

3 perform the Romanian deadlift in 3 directions on each leg.
3B Romanian Deadlift 15

THURSDAYExtra Rest and Recovery.

YOURLASTSTEPISFREE

Another day of rest in good time to prepare for your biggest [Link] the date!

FRIDAYWeight Training III: 'Fusion Confusion' For Total Body.

EXERCISE TN
A
DAS R
PE
SCOMN
ET
R
AIOS

1A Plyometric Push-ups / Do as many reps as you can of

4 the flexions and then follow the rowing for 10 reps.
1B Dumbbell Row, Standing 10
2A Dumbbell Lift and Push 12 Do 12 reps of lifting and pushing.
2B Gardener's Push-ups 4 then follows the gardener's bends (this
/
now make a jump to the side with the bend
3 Single Leg Squat with Ball 3 10–12 Do 3 sets of 10-12 reps on each leg
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WEEK 12 CHALLENGE

THOSE ARE THE RULES

Using only a stopwatch, complete 12 rounds of these 4 exercises as quickly as possible:

10 Plyometric Push-ups
10 Dumbbell Swings
10 INVERTED ROW (STRAIGHT LEGS)
10 RUSSIAN ABDOMINALS IN V
THIS IS THE TRAINING
Start on Monday by doing the original challenge of Week 4 once again to ensure that your
The weather has improved since the last time. Finish the AX-1 Training Camp.
doing this X-amen Final on Friday. If you pass the test with a rating of Pro or higher,
you have graduated to the next level of the program—AX-2: ATHLEAN X-TREMO, your next step in
develop the perfect ATHLEAN body! Qualify yourself in the Week 12 challenge with the following:

Rating
AthLEANXtremo COMPLETE 12 ROUNDS IN < 15 MINUTES

AthLEANElite DO 12 ROUNDS IN 15–20 MINUTES

AthLEANPro Perform 12 rounds in 20-25 minutes.

AthLEANSolid DO 12 ROUNDS IN 25–30 MINUTES

AthLEANBasic PERFORM 12 ROUNDS IN > 30 MINUTES

Note: If you do not qualify for Pro or higher, repeat weeks 9–11 and take the test again.

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WEEK 12 TRAINING

IT'S TIME FOR CHALLENGES!

ARE YOU READY FOR THE NEXT LEVEL?

PAIN IS TEMPORARY, BUT VICTORY LASTS FOREVER.

MONDAYWeight Training I:the retoathlean400 3rd test .

EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Push-ups ? 100 The way you complete your 100 repetitions of each exercise

Inverted Reme ? 100 It totally depends on you! You can do 5 sets of 20 each, 10
sets of 10, whatever it is! You can even jump between exercises
Bodyweight Squats ? 100
(15 push-ups, 10 squats, back to push-ups, etc). Just do it
Complete Abdominals ? 100 in good shape and in the fastest time possible!

TUESDAYAbdominal Training.
EXERCISE TN
A
DAS R
PE
SCOMN
ET
R
AIOS

Navajas Abdominals 2 15 Perform 15 reps with the right leg raised and 15 reps with the
left leg raised by batch.

Isometric Abdominal Inversion 2 F Only use your lower abs and your obliques.

V Scissors 2 F Move your legs like scissors without stopping and perform the most
as many V-ups as you can.

Windshield wiper 2 20 Perform 10 falls to each side per set.

WEDNESDAY“AthleaNBurst trainingConditioning Training.

THE LAST FINANCING - TAKING ADVANTAGE TO PREPARE FOR THE FINAL TEST!

Perform the following light run on a treadmill or as an interval run outside. It is designed for
clean the muscles and improve your strength just in time for the third ATHLEAN challenge, to see if you are ready for
biggest challenges in the future!

5 min warm-up jog. / 5 rounds of 20 sec. walking, 20 sec. jogging, and 20 sec. sprinting / 5 min cool-down jog

THURSDAYAbdominal Training.
EXERCISE TN
A
DAS R
PE
S COMN
ET
R
AIOS

Crunches with Extended Arms 2 12 Make sure to maintain control when going down to the floor.

Exercises with an Exercise Ball 2 20 Make 10 passes to the legs and hands.

Plank, Knee Touching Opposite Elbow 2 30 Perform 15 repetitions on each side per set.

Canoes 2 / Perform 2 sets of the maximum number of reps possible.

FRIDAYWeight Training II: !AthleanX-AMen FINAL!.

EXERCISE TN
A
DAS R
PE
S HOW
AR
YE
OR
UIOS

Push-ups with Burpee (without pyramid) 12 10 This is the test to see if you are ready for

Dumbbell Curls 12 10 the next level: AX-2: ¡Athlean

X-tremo!No solo tienes que completar
Inverted Row (Straight Legs) 12 10 12 rounds - you have to do it as quickly as possible
V-shaped Abdominal Rusa 12 10 You can! And how do you compare? Are you
trulyAthlean?
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