core-blasting - suspension revolution

1 © 2013 and Beyond. Kill Mode Training Co., Inc. All Rights Reserved.

Core-Blasting

By: Dan Long, CKMT


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 Long’s Kill Mode Training Co., Inc., and Ruckus

Publishing, 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 Long’s Kill Mode Training Co., and/or Ruckus Publishing,

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.


1. Intro – Core-Blasting Accelerators™………………………………………………….………………..….....…....4

2. Dan Long’s Kill Mode Goal Shattering Solutions ……………………………………………………...…....5

3. Core-Blasting Accelerators in Action….……………………………….…….......……………………….…...….6

4. Choose your Intensity………………………………………………………………………………………………………6

5. Core-Blasting Accelerators Workout Chart….………………………………………………….…………….7

6. Core-Blasting Accelerators Exercise Library (fully illustrated w/directions)………………….……..8


Core-Blasting Accelerators

Welcome to the ALL NEW Core-Blasting Accelerators™ to use with your suspension trainer. Your

core provides strength and stability for the rest of your body, which is why it is so important to

develop these muscle groups.

The core not only consists of the rectus abdominis and transverse abdominis (better known as the

abdominal muscles, or your abs), but also includes the obliques, lower back, and glutes, as you see

highlighted in the picture below.

A great core workout addresses each area,

and from multiple angles, to get a toned six-

pack and a powerful midsection.

Give me 1 minute to explain how, in 4

minutes, you’re going to accelerate your fat

loss and core definition like never before, with

my specially picked Core-Blasting

Accelerators™!

Here’s how it works:

Example of a normal workout before Core-Blasting Accelerators:

Choose a workout

Pick your Intensity; and

Execute for Results

At the end of your workout, you know you’re feeling good about yourself and can’t wait to see the

long term results. But, will it work? Sure it will, but, what if I told you I have a way that you can double

your results with Core-Blasting Accelerators™?

BOOM! Goes the Core-Blasting DYNAMITE! Core-Blasting Accelerators™ make you burn more calories during the second half of your workout like

never before, boosts your energy, and increases core muscle tone. Implementing Core-Blasting

Accelerators™ will increase caloric burn during and after the second half of your workout, and

continue to burn after your workout while on the drive home, sitting on the couch or toilet, and more,

for up to 48 hours after your last rep! Now that’s fat burn and core-blasting acceleration!


Dan Long’s Kill Mode Goal Shattering 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 you’re 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. Here’s what you’re going to do:

Dan Long’s 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., you’re 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 you’re 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

immediately increase the intensity of your workouts far beyond anything you've ever experienced.

Muscle Burn Strategy

Let’s 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. We’re in this together – and quitting/failure is

not an option, so Kill Mode Train with me using these techniques I’m teaching you.

Here’s how you implement your All New Core-Blasting Accelerators™ Workout:

Choose a workout

Pick your intensity

Choose 3 Core-Blasting Accelerators™

Execute for Double the Results

When you’ve reached your half point, (halfway into your circuit), you will use the Core-Blasting

Accelerators™ below of your choice, and perform them in sequence, back to back, for 2 to 3 rounds,

(following your Intensity Chart below), before continuing with the second half of your workout.

Remember, if you don’t do your Core-Blasting Accelerators, you will still achieve moderate results

with your style of training. BUT, if you do your Core-Blasting Accelerators, your results will be quicker,

faster, and off the chain!

Give me 4 solid minutes for faster results. The way you perform your Core-Blasting Accelerators™ is

going to increase your results in 4 minutes flat up to 50%. The intensity is up to you. Read on for

Ultimate Fat Loss Domination!

Core-Blasting Accelerators™ for Beginners: Choose any 3 accelerators and perform in

sequence back to back for 20 seconds each, totaling 3 exercises in 1 minute. Take 20 seconds of rest

between each circuit, and repeat for 2 more rounds in 4 minutes, for 3 Rounds Total.

Core-Blasting Accelerators™ for Intermediate: Choose any 3 accelerators and perform in

sequence back to back for 25 seconds each, totaling 3 exercises. Take 15 seconds of rest between

each circuit, and repeat one more time in 4 minutes, for 2 Rounds Total.

Core-Blasting Accelerators™ for Advanced: Choose any 3 accelerators and perform in

sequence back to back for 30 seconds each, totaling 3 exercises. Take 10 seconds of rest between

each circuit, and repeat for 1 more round in 4 minutes, for 2 Rounds Total


1. Front Plank (on elbows) w/Body Saw

2. Suspended Fully Body Rotations

3. Hip Flexor Thrust

4. Supine Runners on Hands

5. 90° Knee Kicks

6. Crunches

7. Single Leg Explosive Sprinter Start

8. I Fly High Stepper Knees

9. Jackknife Crunches

10. Squat Plyo Jumps Left to Right

11. Pikes Left to Right

12. Accordion Crunches

13. Burpees w/Push-Up & Jump L/R

14. Full Body Roll-Outs

15. Front Plank on Hands L/R Elbows Down

16. Single Leg Crunches w/Push-Ups

17. Floating Lunge w/Kick

18. Olympic Swimmer w/Body Saw

19. Oblique Crunches

20. Sprinter Starts


The Exercise Library:

1. Front Plank (on elbows) w/Body Saw

1. On knees, place feet in foot cradles, and get elbows. Lift knees off ground and straighten legs

into front plank position.

2. Push your body back (body saw motion), and then Body Saw your body forward into front

plank position, continuing with a good fluid tempo back and forth.

3. Repeat for desired amount of time.


2. Suspended Full Body Rotation

1. Put Straps in SHM. Standing with feet together, facing anchor point, both hands holding

handle by your chest, lean back with arms extended straight, and then rotate upper body to

right, keeping arms straight, and use your core to pull your body forward almost to a straight

standing position, without bending elbows, and then back to center, and then up and rotate to

left.

2. Repeat for desired duration of time.


3. Hip Flexor Thrust

1. Lying on floor on back, with feet in foot cradles, and hands out to side for support, raise your hips

straight up off ground until body is straight like a surfboard, and immediately lower to ground and

then lift again, repeating hip thrusts as fast as you can.



4. Supine Runners on Hands

1. Sitting on ground, place heels in handles facing anchor point, and lift body up on hands into a

reverse plank, and curl left knee up to chest, and then right, alternating quickly.



5. 90° Knee Kicks

1. Place straps in SHM, and place Right foot in foot cradles, and lift body into front plank

position. Bend Left Knee (leg not suspended) in, and twist torso and lead Left knee under

body and to your right and then back down and immediately out and up to your right as

high as you can. Return bended knee underneath body and repeat for desired amount of

time. Switch legs, placing Left foot in foot cradles, and repeat.

2. Continue for desired amount of time.


6. Crunches

1. Lower straps 6’ – 8” off ground, on knees, place feet in foot cradles, facing down. Lift knees off

ground, and straighten body into plank position on hands. Draw both knees in and out to

perform the crunches.



7. Single Leg Explosive Sprinter Start L/R *SHM

1. With straps in SHM, facing away from anchor point, place right foot in foot cradle, and

place hands flat on floor under shoulders as shown, with right foot straight out behind you,

and Left foot on floor in a sprinter start position.

2. With an explosive movement, quickly Lift Hips up and pull suspended Right leg toward you,

while Left leg is also off ground, and return to start position, and repeat for desired amount

of time.

3. Repeat with Left foot in foot cradle for desired amount of time.


8. I Fly High Stepper Knees

1. Standing facing away from anchor point, arms straight up above head in I Fly position, step up

raising right knee/leg up, and then back down. Immediately repeat with Left leg and continue

alternating stepper knees in I Fly position.



9. Jackknife Crunches

1. Place both heels in handles, facing ceiling and lie flat, with arms up over head and floor. At

same time, raise your arms up toward ceiling, while crunching and pulling knees into chest, and

touch hands on ground past glutes, as shown, and return to start position.



10. Squat Plyo Jumps Left to Right

1. Standing in wide foot stance, facing anchor point, arms straight out in front of you at shoulder

height, lean body back, squat down and hop up and to the left, squat down, and hop up and to

the left again, and then squat down and hop up to the right, and then squat down again, and hop

up to the right. Repeat this patter.



11. Pikes Left to Right

1. Starting in Front Plank Position on hands, raise hips up, keeping legs straight and over to your

left and then back down.

2. Raise hips up, keeping legs straight and over to your right, and return to start position.

3. Repeat exercise from left to right for desired amount of time.


12. Accordion Crunches

1. Lying on back, feet in foot cradles, fingertips behind head, raise head/shoulders/upper torso

into a crunch position, drawing knees in past elbows. Return to start position.

2. Repeat for duration of time


13. Burpees w/Push-Up and Jump L/R

1. With straps in SHM, place 1 foot in foot cradle, standing directly below anchor point.

2. Drop hands down to get into push up position and perform push-up and immediately

come back up and jump straight up in air.

3. Repeat for desired amount of time and repeat with other leg in foot cradle.


14. Full Body Roll-Outs

1. Standing in a wide foot stance, with straps over your shoulders, facing away from anchor

point, hands holding handles palms down off to your sides, roll body out, raising arms

straight up as you roll-out completely. Lower arms and pull hips in to return to start

position and repeat.



15. Front Plank on Hands L/R Elbows Down

1. Facing away from anchor point, put feet in foot cradles, facing down in front plank position.

Bend left arm to get down on left elbow, then with right elbow, and back on your hand and

repeat.



16. Single Leg Crunches w/Push-ups

1. With straps still in SHM, and place Right foot in foot cradles, and lift body into front plank

position. Left leg should be off to side of suspended leg, where comfortable.

2. Perform a push-up and then a crunch, bringing both legs into midsection. Return to start position

and repeat.



17. Floating Lunge w/Kick

1. Standing on Left leg with right knee bent 90° in front of you, facing anchor point, palms facing in,

lower body down into a single leg squat, bringing right leg behind you, and immediately kicking

your right leg forward as high as you can. Repeat for desired amount of time and repeat,

standing on your Right leg, with your Left leg bent 90° in front of you.

2. Complete exercises on Right leg for desired duration of time.


18. Olympic Swimmer w/Body Saw

1. With both feet in foot cradles, in front plank position on elbows, separate feet out and body saw

forward, as you pull knees in toward your elbows, with legs coming out in a circular motion toward

your arms.

2. At top of crunch, bring legs together, saw body back, and straighten legs back out to start

position, separating feet again, and repeating the fluid movement for desired amount of time.


19. Oblique Crunches Alternate View:

1. Facing the ground on knees, put feet in foot cradles, raising your body into front plank

position.

2. Bring knees forward and out to side toward your left arm so that knees are by your left arm,

push through with your feet back to front plank position, and then bring knees forward and

out to side past your elbow, and then back to start position.

3. Continue oblique crunches from left to right for desired amount of time.


20. Sprinter Starts

1. Facing away from anchor point, with straps under arms, holding handles with thumbs towards

ceiling close to your sides, feet in offset foot position/sprinter start position, raise up your Right

knee and them back down, and then immediately raise your Left knee up and then down, and

repeat.


core-blasting - suspension revolution

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