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Page 1: Superhero Supersets

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Superhero Supersets

Copyright 2013

FatBurningNation.com 

DISCLAIMER !h" in#ormation pro$i%"% in thi& gui%" i& #or "%ucationa' purpo&"& on'y. I am not a

%octor an% thi& i& not m"ant to (" ta)"n a& m"%ica' a%$ic". !h" in#ormation pro$i%"% in thi& gui%" i& (a&"% upon my o*n "+p"ri"nc"& a& *"'' a& my o*n int"rpr"tation& o# th" curr"nt r"&"arch that i&

a$ai'a('". !h" a%$ic" an% tip& gi$"n in thi& gui%" ar" m"ant #or h"a'thy a%u't& on'y. ,ou &hou'% con&u't

your phy&ician to in&ur" a%$ic" an% tip& gi$"n in thi& gui%" ar" appropriat" #or your in%i$i%ua'circum&tanc"&. I# you ha$" any h"a'th i&&u"& or pr"-"+i&ting con%ition& p'"a&" con&u't your phy&ician

 ("#or" imp'"m"nting any o# th" in#ormation pro$i%"% ("'o*. !hi& pro%uct i& #or in#ormationa' purpo&"&

on'y an% th" author %o"& not acc"pt any r"&pon&i(i'ity #or any 'ia(i'iti"& or %amag"& r"a' or p"rc"i$"%r"&u'ting #rom th" u&" o# thi& in#ormation. A'' right& r"&"r$"%. No part o# thi& pu('ication may ("

r"pro%uc"% tran&mitt"% tran&cri("% &tor"% in a r"tri"$a' &y&t"m or tran&'at"% into any 'anguag" in any

#orm *ithout th" *ritt"n p"rmi&&ion an% &ignatur" o# th" author.

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Superhero Supersets

/"'com" to Sup"rh"ro Sup"r&"t& *h"r" you *i'' #in% th" ("&t #at (urning &up"r&"t& on th" Int"rn"t.

!h" *or)out& pro$i%"% *i'' (" &hort intense an% can (" %on" in th" com#ort o# your o*n hom" *ith u&t a #"* pi"c"& o# "uipm"nt. Each o# th" *or)out& *i'' 'a&t '"&& than 30 minut"& an% ar" to (" %on"

thr"" tim"& p"r *"").

Each *or)out *i'' ha$" a &printing #'a$or to it &om"thing I )no* you *i'' "noy. So g"t r"a%y to pour

&*"at an% &"" gr"at r"&u't&

I cannot *ait to h"ar a'' a(out your &ucc"&&.

""p m" po&t"% on your r"&u't&.

I *i'' (" in touch

D"nni& 4""nan C5!Foun%"r FatBurningNation.com

Cr"ator Sup"rh"roSprint&.com

5.S. Don6t #org"t my oth"r &it"&...

***.FatBurningNation.com - B'og po&t& $i%"o& moti$ation #r"" gi#t& #r"" cont"nt an% mor".

***.Sup"rh"roSprint&.com 7 R"$o'utionary &i+-*"") *or)out program& that com(in"& th" t*o mo&t

 po*"r#u' #at (urning *or)out& on th" p'an"t

8oin u& on Fac"(oo) at ***.Fac"(oo).com9Bo%yFitFormu'a

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Tips Before Starting

1. I# you ar" un&ur" o# ho* to %o an "+"rci&" (" &ur" to g"t in&truction #rom a c"rti#i"% train"r.

2. I# &om"thing hurt& or #""'& o## %on:t %o that "+"rci&". !h"r" ar" p'"nty o# a't"rnat"& that you can

a%% in. 5'"a&" #""' #r"" to "mai' dennis (at) fatburningnation (dot) com #or i%"a&

3. B"cau&" thi& i& a n"* program (" &ur" to &tart &'o* to a$oi% inury. 5u&hing too har% a#t"r not*or)ing out #or a *hi'" *i'' on'y '"a% to inury or ("ing o$"r'y &or".

;. I# you #in% you n""% mor" r"&t in ("t*""n "+"rci&"& #""' #r"" to ta)" it. <$"r tim" you &hou'%

*or) on &hort"ning your r"&t p"rio%&.

=. !hi& program i& %"man%ing &o i# going thr"" %ay& p"r *"") i& too much &tart (y going t*o %ay&a *"") *ith your thir% %ay ("ing an >acti$" r"&t? %ay @*a')ing hi)ing "tc..

. A'*ay& *arm up prop"r'y. B" &ur" you ar" #u''y *arm"% up ("#or" &tarting your *or)out&.

. &" a #oam ro'' an% &tr"tch con&i&t"nt'y. !hi& *i'' gr"at'y h"'p *ith "'iminating &or"n"&&

throughout th" program.

. "t goo% r"&t. ,ou mu&t a''o* your (o%y to r"co$"r #rom your *or)out& &o (" &ur" you ar"

g"tting goo% &'""p.

G. Drin) 'ot& o# *at"r. !hi& *i'' )""p you hy%rat"% an% a''o* you to 'o&" #at mor" "a&i'y.

10. 4a$" a coo' %o*n p"rio% at th" "n% o# "ach *or)out that inc'u%"& &tr"tching an% #oam ro''ing.

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This is important!

Strength Training Guidelines:

B"'o* ar" &om" gui%"'in"& that you &hou'% r"a% through ("#or" umping into th" program. !h" r"a&on I

ha$" put th"&" tog"th"r i& to h"'p ma+imiH" r"&u't& *hi'" "'iminating ton& o# &or"n"&&. ,"& you *i'' g"t

&or" an% that i& #in". /hat you *ant to a$oi% i& g"tting &o o$"r'y &or" that you ha$" to mi&& a *or)out.

• Always start with a warm up: ,our *arm up &hou'% con&i&t o# &om" %ynamic &tr"tching #oam

ro'' an% *arm up &"t&. For "+amp'" &tart (y %oing &om" (o%y*"ight &uat& 'ung"& an% pu&h-

up& ("#or" &tarting. A'*ay& (" &ur" your (o%y i& #u''y r"a%y to go ("#or" &tarting.

• Ease into the program: A& *a& &tat"% thi& i& a cha''"nging program &o (" &ur" to "a&" into it.

• Always have perfect form: It i& much ("tt"r to ha$" p"r#"ct #orm %oing '"&& r"p"tition& than

ha$" (a% #orm p"r#orming 'ot& o# r"p"tition&. Form i& $"ry important &o )""p #ocu&"% on it

throughout th" *or)out&.

• Finish with a cool down period: <nc" you ha$" #ini&h"% your *or)out a'*ay& p"r#orm a coo'

%o*n *ith &om" &tr"tching an% #oam ro''. !hi& *i'' h"'p "'iminat"% &or"n"&& an% g"t you ("tt"r

 pr"par"% #or th" n"+t %ay.• Track your progress: !hi& i& $"ry important a& you go throughout th" program. B" &ur" you

ar" trac)ing "$"rything that you %o. !hi& inc'u%"& th" *"ight you u&"% th" amount o# r"&t you

too) an% ho* 'ong your *or)out& ta)".

• rink lots of water: B" &ur" to )""p your&"'# hy%rat"% a& th"&" *or)out& *i'' ta)" a 'ot out o#

you.

• Get good rest S'""p an% r"co$"ry tim" i& going to (" hug" on thi& program. !ry to &'""p at

'"a&t - hour& p"r night to a''o* your (o%y to r"co$"r an% gro*.

"ote to #eginners:

!h" *or)out& on th" Sup"rh"ro Sup"r&"t& Sy&t"m ar" $"ry cha''"nging. !h"r"#or" you may *ant to cut

th" *or)out& %o*n in ha'# *h"n #ir&t &tarting out. For "+amp'" i# th" program ca''& #or you to %o 3

roun%& you &hou'% cut that %o*n an% on'y %o on" or t*o tota' roun%&. ,ou can th"n (ui'% up to %oing

mor".

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Superhero Supersets

 Perform each workout below having at least a days rest in between. For example, do workout # on

 !onday, #" on ednesday, and #$ on Friday.

$orkout %&

$arm'up (ircuit

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

Bo%y*"ight Suat 7 20 &"con%&

5u&hup& 7 20 &"con%& A't"rnating R"$"r&" Lung" 7 20 &"con%&

• R"&t 30 &"con%& an% th"n &tart Sup"r&"t J1

$orkout Superset %&

o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u'' circuit&.

1A Suat 8ump&7 30 &"con%&

1B 5u&hup& 7 30 &"con%&&() Sprints in *lace ' +, seconds

R"&t #or 30 &"con%& an% r"p"at ; #u'' circuit&.

$orkout Superset %-

o through 3 tim"& *ith no &"con% r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

2A R"$"r&" Lung"& @a't"rnating 7 30 &"con%&

2B D"c'in" 5u&hup& 7 30 &"con%&2C Ic" S)at"r& 7 30 &"con%&

-) Burpees ' ., seconds

R"&t 30 &"con%& an% r"p"at 3 #u'' circuit&.

Do th" ("'o* circuit 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u'' roun%&.

3A B S*ing or DB S*ing 7 30 &"con%&3B Suat 8ump 7 30 &"con%&

3C Spi%"rman 5u&hup& 7 30 &"con%&

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$orkout %-

$arm'up (ircuit

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

Bo%y*"ight Suat 7 20 &"con%& 5u&hup& 7 20 &"con%&

A't"rnating R"$"r&" Lung" 7 20 &"con%&

$arm'up Superset

o through 2 tim"& *ith a 10 &"con% r"&t ("t*""n "+"rci&"&. R"&t 20 &"con%& an% mo$" on to th"

r"a' &"t&.1A 5u''up& 7 20 &"con%&

10 &"con%& tran&ition

1B A't"rnating Lung"& 7 20 &"con%&

$orkout Superset %&

o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n &up"r&"t&.

1A 5u''-p& 7 30 &"con%&1B Bu'garian Sp'it Suat 7 30 &"con%& @"ach '"g

&() Sprints in *lace ' +, seconds

R"&t #or 30 &"con%& an% r"p"at 3 #u'' circuit&.

$orkout Superset %-

o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.2A 8ump Lung"& or Lung"& @a't"rnating7 30 &"con%&

2B "tt'"("'' S*ing 7 30 &"con%&

2C Bu'garian Sp'it Suat7 30 &"con%& "ach &i%"

-) Burpees' ., seconds

R"&t 30 &"con%& an% r"p"at 3 #u'' circuit&.

Do th" ("'o* circuit 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u'' &up"r&"t&.

3A Burp""& 7 30 &"con%&

3B Mountain C'im("r& 7 30 &"con%&3C Bo%y*"ight Suat&7 30 &"con%&

3D "tt'"("'' S*ing&- 30 &"con%&

 

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$orkout %+

$arm'up (ircuit

o through 2 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

Bo%y*"ight Suat 7 20 &"con%& 5u&hup& 7 20 &"con%&

A't"rnating R"$"r&" Lung" 7 20 &"con%&

$arm'up Superset

o through 1 tim" *ith a 10 &"con% r"&t ("t*""n "+"rci&"&. R"&t 20 &"con%& an% mo$" on to th"

r"a' &"t&.1A C'o&" rip 5u&hup& 7 20 &"con%&

10 &"con%& tran&ition

1B R"$"r&" Lung" @a't"rnating7 20 &"con%& "ach &i%"

$orkout Superset %&

o through 3 tim"& *ith no &"con% r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.

1A C'o&" rip 5u&hup& 7 30 &"con%& "ach arm1B R"$"r&" Lung" @a't"rnating 7 30 &"con%& "ach &i%"

&() Sprints in *lace to Burpees ' &/ seconds each

R"&t #or 30 &"con%& an% r"p"at 3 #u'' circuit&.

$orkout Superset %-

o through 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n circuit&.2A Spi%"rman 5u&hup& 7 30 &"con%&

2B Bo+ 8ump& 7 30 &"con%&

2C C'o&" rip 5u&hup7 30 &"con%&

-) Sprints in *lace 0 +, seconds

R"&t 30 &"con%& an% r"p"at 3 #u'' circuit&.

Do th" ("'o* circuit 3 tim"& *ith no r"&t ("t*""n "+"rci&"&. R"&t 30 &"con%& ("t*""n #u'' &up"r&"t&.

3A Burp""& 7 30 &"con%&

3B Cro&& Bo%y Mountain C'im("r&7 1= &"con%&3C Suat 8ump&7 30 &"con%&

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E1ercise escriptions

Bodyweight S2uats

1. Starting 5o&ition Start *ith your #""t a 'itt'" *i%"r than &hou'%"r *i%th apart an% arm& p'ac"%&traight out in #ront o# you. 5'ac" your #""t in a com#orta('" po&ition #acing &traight #or*ar% or a 'itt'"

out*ar%&

 2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n a& i# you *"r" going to &it %o*n in a chair. ,our *"ight

&hou'% (" on your h""'& *ith your cor" tight. <nc" you ha$" r"ach"% th" (ottom o# your &uat pau&"

th"n r"turn to th" &tarting po&ition. !hi& i& con&i%"r"% on" r"p"tition.

*ush'3ps

1. Starting 5o&ition "t in a pu&h-up po&ition *ith your han%& a(out &hou'%"r *i%th apart or a 'itt'"

*i%"r than &hou'%"r *i%th. ""p your cor" tight an% your (ac) &traight.

2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n to th" #'oor )""ping your cor" tight an% (ac) &traight. <nc"

you ha$" r"ach"% 2-; inch"& o## th" #'oor pau&" #or a &"con% th"n pu&h your&"'# (ac) up into th"

&tarting po&ition.

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S2uat 4umps

1. Starting 5o&ition Start (y &tan%ing *ith your #""t u&t *i%"r than &hou'%"r *i%th apart in th"

 po&ition you *ou'% (" in i# you *"r" g"tting r"a%y to ump. Suat %o*n a& though you *"r"

 p"r#orming a (o%y*"ight &uat.

2. Mo$"m"nt /h"n you r"ach th" (ottom o# your &uat %ri$" your #""t into th" groun% "+p'o%ing into

a $"rtica' ump. /h"n coming %o*n (" &ur" an% 'an% &o#t'y th" r"p"at.

 

Alternating 5unges

1. Starting 5o&ition Start (y &tan%ing *ith your #""t &hou'%"r *i%th apart an% your han%& p'ac"% on

your h"a% or %o*n (y your &i%". ,ou *i'' th"n &t"p &traight out an% p'ac" that #oot in #ront o# you.

2. Mo$"m"nt /h"n your '"a% #oot hit& th" groun% you *i'' %rop your (ac) )n"" unti' it i& on" inch o##th" groun%. ,ou *i'' n""% to (" &ur" you cor" i& tight throughout th" mo$"m"nt. <nc" you ha$" 'ung"%your (ac) '"g to th" #'oor you *i'' "+p'o%" up (y pu&hing o## your #ront '"g an% r"turning to th"

&tarting po&ition. ,ou *i'' th"n r"p"at th" &am" mo$"m"nt *ith th" oppo&it" '"g.

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*ull'3ps

!arg"t Cor" 'at& (ic"p& r"ar &hou'%"r& @Fu'' Bo%y

1. Starting 5o&ition rip th" (ar *ith your pa'm& #acing #or*ar% *ith your han%& &'ight'y *i%"r than&hou'%"r *i%th apart. 4ang *ith your arm& #u''y "+t"n%"% an% your cor" tight.

2. Mo$"m"nt 5u'' your&"'# up unti' your chin ha& gon" pa&t th" (ar th"n &'o*'y 'o*"r your&"'# (ac)%o*n to th" &tarting po&ition.

Bulgarian Split S2uat

1. 5'ac" on" '"g on a ("nch or chair ma)ing &ur" that it i& &"cur". /ith your oth"r '"g ta)" a &t"p

#or*ar% that i& a 'itt'" #urth"r than your norma' &t"p.

2. ""ping your cor" tight 'o*"r your (o%y unti' your #ront '"g ha& r"ach"% a G0 %"gr"" ang'". ,ou*i'' th"n r"turn to th" &tarting po&ition an% comp'"t" #or th" a''ott"% amount o# tim"9r"p&. <nc"

#ini&h"% &*itch '"g&.

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(lose Grip *ush'3ps

1. Starting 5o&ition "t in a pu&h-up po&ition *ith your han%& #orming a %iamon% ("'o* your ch"&t.

""p your cor" tight an% your (ac) &traight.

2. Mo$"m"nt S'o*'y 'o*"r your&"'# %o*n to th" #'oor )""ping your cor" tight an% (ac) &traight. <nc"

you ha$" r"ach"% 2-; inch"& o## th" #'oor pau&" #or a &"con% th"n pu&h your&"'# (ac) up into th"

&tarting po&ition.

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6ettle#ell Swings

1. Starting Mo$"m"nt Start *ith your &tanc" a 'itt'" *i%"r than &hou'%"r *i%th apart *ith your to"& point"%

&'ight'y out*ar%&.

2. Mo$"m"nt Suat %o*n *ith your (ac) comp'"t"'y &traight %ropping th" %um(("'' ("t*""n your '"g&./h"n you ha$" r"ach"% th" (ottom on your &uat you *i'' &'ight'y pu&h your #or"arm& again&t your groin

ar"a to g"t mom"ntum to &*ing th" %um(("'' (ac) up. ,ou *i'' th"n &uat (ac) up *hi'" th" %um(("''&*ing& up in a #'ui% motion *ith th" &uat. !hi& i& a continua' mo$"m"nt &o onc" you ha$" &too% (ac) up

an% th" %um(("'' ha& r"ach"% a(out ch"&t h"ight you *i'' r"p"at th" mo$"m"nt again.

!rain"r:& !ip Start out u&ing a com#orta('" *"ight "&p"cia''y i# you ha$" n"$"r %on" thi& mo$"m"nt ("#or".

"tt'"("''& *or) ("&t #or thi& mo$"m"nt.

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Burpees

!rain"r:& !ip !h"r" ar" many %i##"r"nt (urp"" $ariation "+"rci&"&. For ("ginn"r& you can omit th"

 pu&h-up %on" in pictur"& ; an% = an% in&t"a% u&t p"r#orm th" &uat to ump (ac) to ump #or*ar% to

&uat up. For mor" a%$anc"% $ariation& you can a%% in pu&h-up& a& *" %i% in th" pictur"& an% can a'&oa%% in a &uat ump at th" "n% o# th" mo$"m"nt.

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7everse 5unges

1. Starting 5o&ition Start (y &tan%ing *ith your #""t &hou'%"r *i%th apart an% your han%& p'ac"% on

your hip& or (y your &i%". ,ou *i'' #ir&t 'i#t on" '"g up*ar%& th"n &t"p &traight (ac) an% p'ac" that #oot

 ("hin% you.

2. Mo$"m"nt /h"n your #oot hit& th" groun% you *i'' %rop your (ac) )n"" &o it i& a(out an inch o##

th" groun%. ,ou *i'' n""% to (" &ur" you cor" i& tight throughout th" mo$"m"nt. <nc" you ha$" 'ung"%your (ac) '"g to th" #'oor you *i'' "+p'o%" up (y pu&hing o## your (ac) '"g an% r"turning to th"

&tarting po&ition. ,ou *i'' th"n r"p"at th" &am" mo$"m"nt *ith th" &am" '"g #or th" a''ott"% amount o#

tim" th"n &*itch to th" oth"r '"g.

Bo1 4umps

1. Stan% in #ront o# a (o+ that i& 12-2; inch"& high. Engaging your cor" ump an% 'an% on top o# th"

 (o+ *ith your )n""& ("nt a''o*ing your mu&c'"& to a(&or( th" #orc".

2. St"p %o*n o## th" (o+ an% r"p"at. ra%ua''y incr"a&" th" (o+ h"ight accor%ing to *hat i&

com#orta('" #or you.

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8ce Skaters

1. Starting in an ath'"tic po&ition *ith your )n""& ("nt an% cor" tight you *i'' ump 'at"ra''y to on"

&i%" 'an%ing on on'y your out&i%" #oot.

2. <nc" you ha$" 'an%"% &a#"'y you *i'' ump (ac) 'an%ing on your oth"r #oot. ,ou *i'' continu" in

thi& #a&hion #or th" %uration o# th" gi$"n tim" #ram". B" &ur" to &tart *ith umping at a com#orta('"

%i&tanc". A& you g"t &trong"r you can *or) on umping #urth"r an% #urth"r.

Spiderman *ush'3ps

1. Starting 5o&ition Start in a pu&h-up po&ition *ith your cor" tight an% (ac) &traight.

2. A& you 'o*"r your&"'# %o*n to p"r#orm a pu&h-up you *i'' (ring on" '"g up @)""ping it c'o&" to th"groun% to th" "'(o* on that &am" &i%". <n" th" *ay (ac) up your '"g *i'' r"turn to th" &tarting

 po&ition. <n th" n"+t r"p"tition you *i'' u&" th" oppo&it" '"g @th" '"g you %i%n6t u&" on th" #ir&t r"p.,ou *i'' continu" in thi& a't"rnating #a&hion #or th" %uration o# th" tim".

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9ountain (lim#ers

1. Starting 5o&ition Start in a pu&h-up po&ition *ith your cor" tight an% (ac) &traight.

2. Mo$"m"nt Fir" on" '"g #or*ar% to*ar%& your ch"&t )""ping th" )n"" 'o* to th" groun% an% your (ac) &traight. <nc" you ha$" r"ach"% th" ch"&t ar"a *ith th" #ir&t '"g r"turn to th" &tarting po&ition an%

 p"r#orm th" &am" routin" *ith th" n"+t '"g. ,ou *i'' continu" thi& a't"rnating #a&hion #or th" a''ott"%

amount o# tim".

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 No* that you ha$" gon" through th"&" a*"&om" Sup"rh"ro Sup"r&"t& I)no* you ar" r"a%y #or mor"

4"r"6& th" thing I am )no*n a& th" 6/or)out /iHar%6 an% ha$" "$"n

 (""n ca''"% th" (lark 6ent of the Fitness 8ndustry ''''''''''''''''';

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<nes that #ring incredi#ly fast results= are super fun to do= and can

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I am &o con#i%"nt that thi& &y&t"m *i'' *or) #or you that I ri&)

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!hat i& ho* con#i%"nt I am. !hi& i& th" "+act &y&t"m I u&"% to g"t *"%%ing %ay r"a%y in un%"r -*"")&.

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!han) you #or trying out th" Sup"rh"ro Sup"r&"t& No* ta)" th" n"+t &t"p an% go gra( th" r"&t o# th"

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Superhero Supersets

By ennis ?eenan

SuperheroSprintscom