{"id":4366456,"date":"2022-11-03T08:28:36","date_gmt":"2022-11-03T12:28:36","guid":{"rendered":"https:\/\/corygfitness.com\/?post_type=dbshred_workout&#038;p=4366456"},"modified":"2022-11-03T08:28:36","modified_gmt":"2022-11-03T12:28:36","slug":"db-shred-49-night-of-the-living-swole","status":"publish","type":"dbshred_workout","link":"https:\/\/corygfitness.com\/dbshred_workout\/db-shred-49-night-of-the-living-swole\/","title":{"rendered":"DB SHRED #49: Night of the Living Swole"},"content":{"rendered":"","protected":false},"featured_media":4367014,"menu_order":0,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":4367014,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":"800","height":"533","file":"2022\/10\/DBShred49.jpeg","sizes":{"medium":{"file":"DBShred49-300x200.jpeg","width":"300","height":"200","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2022\/10\/DBShred49-300x200.jpeg"},"thumbnail":{"file":"DBShred49-150x150.jpeg","width":"150","height":"150","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2022\/10\/DBShred49-150x150.jpeg"},"medium_large":{"file":"DBShred49-768x512.jpeg","width":"768","height":"512","mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2022\/10\/DBShred49-768x512.jpeg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}},"post":4366456,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2022\/10\/DBShred49.jpeg"},"acf":{"daily_workout":[{"day":["MONDAY"],"day_info":"<p>CHEST & BACK<\/p>\n","exercise_info":"<h1><\/h1>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rkru4z\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h1 style=\"text-align: center;\"><strong>LEVEL 3<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 30 reps<br \/>\nStiff Leg Deadlifts: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">REP PROGRESSION 6-8 reps each<br \/>\n1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7 8-8<br \/>\n<strong>(watch video)<\/strong><\/p>\n<p style=\"text-align: center;\">Push-ups Wide<br \/>\nPush-ups Close<\/p>\n<p style=\"text-align: center;\"><strong>Then:<\/strong><\/p>\n<p style=\"text-align: center;\">Double Overhand Dumbbells Rows: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Flat Dumbbell Press: 10 super slow, 20 pump reps<br \/>\nIncline Dumbbell Flys: 10 super slow, 20 pump reps<br \/>\nBand Arrows: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Incline Press: 30 reps<br \/>\nAlternate Supermans: 20 reps (back &amp; forth is 1)<br \/>\nPlank: 1 minute<br \/>\nBicycle Crunches: 1 minute<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h1><\/h1>\n<h1 style=\"text-align: center;\"><strong>LEVEL 2<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 4-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStiff Leg Deadlifts: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">REP PROGRESSION 6-7 reps each<br \/>\n1-1 alternate then 2-2 3-3 4-4 5-5 6-6 7-7<br \/>\n<strong>(watch video)<\/strong><\/p>\n<p style=\"text-align: center;\">Push-ups Wide<br \/>\nPush-ups Close<\/p>\n<p style=\"text-align: center;\"><strong>Then:<\/strong><\/p>\n<p style=\"text-align: center;\">Double Overhand Dumbbells Rows: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Flat Dumbbell Press: 8 super slow, 15 pump reps<br \/>\nIncline Dumbbell Flys: 10 super slow, 15 pump reps<br \/>\nBand Arrows: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Incline Press: 25 reps<br \/>\nAlternate Supermans: 15 reps (back &amp; forth is 1)<br \/>\nPlank: 45 seconds<br \/>\nBicycle Crunches: 45 seconds<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 1<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 3-4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 20 reps<br \/>\nStiff Leg Deadlifts: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">REP PROGRESSION 6 reps each<br \/>\n1-1 alternate then 2-2 3-3 4-4 5-5 6-6<br \/>\n<strong>(watch video)<\/strong><\/p>\n<p style=\"text-align: center;\">Push-ups Wide<br \/>\nPush-ups Close<\/p>\n<p style=\"text-align: center;\"><strong>Then:<\/strong><\/p>\n<p style=\"text-align: center;\">Double Overhand Dumbbells Rows: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Flat Dumbbell Press: 6 super slow, 12 pump reps<br \/>\nIncline Dumbbell Flys: 8 super slow, 12 pump reps<br \/>\nBand Arrows: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Incline Press: 20 reps<br \/>\nAlternate Supermans: 12 reps (back &amp; forth is 1)<br \/>\nPlank: 30 seconds<br \/>\nBicycle Crunches: 30 seconds<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Beginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n"},{"day":["TUESDAY"],"day_info":"<p>ARMZ & SHOULDERZ<\/p>\n","exercise_info":"<h1><\/h1>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rkru5g\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h1 style=\"text-align: center;\"><strong>LEVEL 3<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 30 reps<br \/>\nStiff Leg Deadlifts: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>No rest back &#8216;n forth<\/strong><\/p>\n<p style=\"text-align: center;\">Seated Dumbbell Curls: 25 reps<br \/>\nDumbbell Rollbacks: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>28 Method Hammer Curls<\/strong><br \/>\n7 regular, 7 slow, 7 top 1\/4,\u00a0 7 bottom 1\/4<\/p>\n<p style=\"text-align: center;\"><strong>3-Way Triceps<\/strong><br \/>\nElbows-out Extensions &#8211; Elbows-out Neck Extensions &#8211; Palms-down Elbows-out Extensions<br \/>\n15\/15\/15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>500 REP SHOULDERS: 2\u00a0SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Military Press: 50 reps<br \/>\nDumbbell Arrows: 50 reps<br \/>\nArnold Press: 50 reps<br \/>\nLateral Raises: 50\u00a0\u00a0reps<br \/>\nFrontal Raises: 50 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 2<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 4-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStiff Leg Deadlifts: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>No rest back &#8216;n forth<\/strong><\/p>\n<p style=\"text-align: center;\">Seated Dumbbell Curls: 20 reps<br \/>\nDumbbell Rollbacks: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>28 Method Hammer Curls<\/strong><br \/>\n7 regular, 7 slow, 7 top 1\/4,\u00a0 7 bottom 1\/4<\/p>\n<p style=\"text-align: center;\"><strong>3-Way Triceps<\/strong><br \/>\nElbows-out Extensions &#8211; Elbows-out Neck Extensions &#8211; Palms-down Elbows-out Extensions<br \/>\n12\/12\/12 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>400 REP SHOULDERS: 2 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Military Press: 40 reps<br \/>\nDumbbell Arrows: 40 reps<br \/>\nArnold Press: 40 reps<br \/>\nLateral Raises: 40\u00a0\u00a0reps<br \/>\nFrontal Raises: 40 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 1<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 3-4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 20 reps<br \/>\nStiff Leg Deadlifts: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>No rest back &#8216;n forth<\/strong><\/p>\n<p style=\"text-align: center;\">Seated Dumbbell Curls: 15 reps<br \/>\nDumbbell Rollbacks: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>28 Method Hammer Curls<\/strong><br \/>\n7 regular, 7 slow, 7 top 1\/4,\u00a0 7 bottom 1\/4<\/p>\n<p style=\"text-align: center;\"><strong>3-Way Triceps<\/strong><br \/>\nElbows-out Extensions &#8211; Elbows-out Neck Extensions &#8211; Palms-down Elbows-out Extensions<br \/>\n10\/10\/10 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>300 REP SHOULDERS: 2 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Military Press: 30 reps<br \/>\nDumbbell Arrows: 30 reps<br \/>\nArnold Press: 30 reps<br \/>\nLateral Raises: 30\u00a0\u00a0reps<br \/>\nFrontal Raises: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Beginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n"},{"day":["WEDNESDAY"],"day_info":"<p>LEGZ<\/p>\n","exercise_info":"<h1><\/h1>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rkru5v\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h1 style=\"text-align: center;\"><strong>LEVEL 3<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>BODYWEIGHT SQUATS<\/strong><\/h4>\n<p style=\"text-align: center;\">Feet Close, Heels Elevated GVT Squats<\/p>\n<p style=\"text-align: center;\">10 sets of 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>HAMSTRINGS: 5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Stiff Leg Deadlifts: 20 reps<br \/>\nAnkle Weight Hamstring Curls: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 2-3 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nBicycle Crunches: 25 reps<br \/>\nOblique Cruches: 25 reps<br \/>\nFull Sit-ups: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 2<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>BODYWEIGHT SQUATS<\/strong><\/h4>\n<p style=\"text-align: center;\">Feet Close, Heels Elevated GVT Squats<\/p>\n<p style=\"text-align: center;\">8 sets of 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>HAMSTRINGS: 4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Stiff Leg Deadlifts: 15 reps<br \/>\nAnkle Weight Hamstring Curls: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 2-3 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 20 reps<br \/>\nBicycle Crunches: 20 reps<br \/>\nOblique Cruches: 20 reps<br \/>\nFull Sit-ups: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 1<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>BODYWEIGHT SQUATS<\/strong><\/h4>\n<p style=\"text-align: center;\">Feet Close, Heels Elevated GVT Squats<\/p>\n<p style=\"text-align: center;\">6 sets of 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>HAMSTRINGS: 3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Stiff Leg Deadlifts: 12 reps<br \/>\nAnkle Weight Hamstring Curls: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 2 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 15 reps<br \/>\nBicycle Crunches: 15 reps<br \/>\nOblique Cruches: 15 reps<br \/>\nFull Sit-ups: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Beginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n"},{"day":["THURSDAY"],"day_info":"<p>CHEST & BACK<\/p>\n","exercise_info":"<h1><\/h1>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rkru6b\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h1 style=\"text-align: center;\"><strong>LEVEL 3<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 30 reps<br \/>\nStiff Leg Deadlifts: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>1 SET THRU FULL LADDER: 20-1<\/strong><\/h4>\n<p style=\"text-align: center;\">Flat Dumbbell Press &amp; Flat Fly<\/p>\n<p style=\"text-align: center;\">Undergrip Rows &amp; Dumbell Shrugs<\/p>\n<p style=\"text-align: center;\">20 all, 19 all, 18 all, down to 1<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Incline Press: 20 reps<br \/>\nPush-ups: 10-20 reps<\/p>\n<p style=\"text-align: center;\"><strong>No rest, 5 sets straight<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">1-Arm Rows: 30 reps<br \/>\nDumbell Pullovers: 20 reps<\/p>\n<p style=\"text-align: center;\"><strong>No rest, 5 sets straight<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Plank: 1 minute<br \/>\nBicycle Crunches: 1 minute<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 2<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 4-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStiff Leg Deadlifts: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>1 SET THRU FULL LADDER: 18-1<\/strong><\/h4>\n<p style=\"text-align: center;\">Flat Dumbbell Press &amp; Flat Fly<\/p>\n<p style=\"text-align: center;\">Undergrip Rows &amp; Dumbell Shrugs<\/p>\n<p style=\"text-align: center;\">18 all, down to 1<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Incline Press: 15 reps<br \/>\nPush-ups: 10-15 reps<\/p>\n<p style=\"text-align: center;\"><strong>No rest, 4-5 sets straight<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">1-Arm Rows: 25 reps<br \/>\nDumbell Pullovers: 15 reps<\/p>\n<p style=\"text-align: center;\"><strong>No rest, 4-5 sets straight<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Plank: 45 seconds<br \/>\nBicycle Crunches: 45 seconds<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 1<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 3- SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 20 reps<br \/>\nStiff Leg Deadlifts: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>1 SET THRU FULL LADDER: 16-1<\/strong><\/h4>\n<p style=\"text-align: center;\">Flat Dumbbell Press &amp; Flat Fly<\/p>\n<p style=\"text-align: center;\">Undergrip Rows &amp; Dumbell Shrugs<\/p>\n<p style=\"text-align: center;\">16 all, down to 1<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Incline Press: 12 reps<br \/>\nPush-ups: 10 reps<\/p>\n<p style=\"text-align: center;\"><strong>No rest, 3-4 sets straight<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">1-Arm Rows: 20 reps<br \/>\nDumbell Pullovers: 12 reps<\/p>\n<p style=\"text-align: center;\"><strong>No rest, 3-4 sets straight<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Plank: 30 seconds<br \/>\nBicycle Crunches: 30 seconds<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Beginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n"},{"day":["FRIDAY"],"day_info":"<p>ARMZ & SHOULDERZ<\/p>\n","exercise_info":"<h1><\/h1>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rkru6r\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h1 style=\"text-align: center;\"><strong>LEVEL 3<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 30 reps<br \/>\nStiff Leg Deadlifts: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>10 reps super slow, 20 pump reps<\/strong><\/p>\n<p style=\"text-align: center;\">Military Press<br \/>\nFrontal Raises<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>28 Method Hammer Curls<\/strong><br \/>\n7 regular, 7 slow, 7 top 1\/4,\u00a0 7 bottom 1\/4<\/p>\n<p style=\"text-align: center;\"><strong>3-Way Triceps<\/strong><br \/>\n20 Rollbacks, 20 Elbows-out Press, 20 Skullcrushers<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>500 REP SHOULDERS: 2 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Military Press: 50 reps<br \/>\nDumbbell Arrows: 50 reps<br \/>\nArnold Press: 50 reps<br \/>\nLateral Raises: 50\u00a0\u00a0reps<br \/>\nFrontal Raises: 50 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 2<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 4-5 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nStiff Leg Deadlifts: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>8 reps super slow, 15 pump reps<\/strong><\/p>\n<p style=\"text-align: center;\">Military Press<br \/>\nFrontal Raises<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>28 Method Hammer Curls<\/strong><br \/>\n7 regular, 7 slow, 7 top 1\/4,\u00a0 7 bottom 1\/4<\/p>\n<p style=\"text-align: center;\"><strong>3-Way Triceps<\/strong><br \/>\n15 Rollbacks, 15 Elbows-out Press, 15 Skullcrushers<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>400 REP SHOULDERS: 2 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Military Press: 40 reps<br \/>\nDumbbell Arrows: 40 reps<br \/>\nArnold Press: 40 reps<br \/>\nLateral Raises: 40\u00a0\u00a0reps<br \/>\nFrontal Raises: 40 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 1<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>CORE WARMUP: 3-4 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 20 reps<br \/>\nStiff Leg Deadlifts: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>6 reps super slow, 12 pump reps<\/strong><\/p>\n<p style=\"text-align: center;\">Military Press<br \/>\nFrontal Raises<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\"><strong>28 Method Hammer Curls<\/strong><br \/>\n7 regular, 7 slow, 7 top 1\/4,\u00a0 7 bottom 1\/4<\/p>\n<p style=\"text-align: center;\"><strong>3-Way Triceps<\/strong><br \/>\n12 Rollbacks, 12 Elbows-out Press, 12 Skullcrushers<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>300 REP SHOULDERS: 2 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Military Press: 30 reps<br \/>\nDumbbell Arrows: 30 reps<br \/>\nArnold Press: 30 reps<br \/>\nLateral Raises: 30\u00a0\u00a0reps<br \/>\nFrontal Raises: 30 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Beginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n"},{"day":["SATURDAY"],"day_info":"<p>LEGZ #2<\/p>\n","exercise_info":"<h1><\/h1>\n<div style=\"position: relative; padding-bottom: 56.25%;\"><iframe style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/coryg-media.web.app\/hls\/id\/rkru5v\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h1 style=\"text-align: center;\"><strong>LEVEL 3<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>BODYWEIGHT SQUATS<\/strong><\/h4>\n<p style=\"text-align: center;\">Feet Close, Heels Elevated GVT Squats<\/p>\n<p style=\"text-align: center;\">10 sets of 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>HAMSTRINGS: 5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Stiff Leg Deadlifts: 20 reps<br \/>\nAnkle Weight Hamstring Curls: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 2-3 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 25 reps<br \/>\nBicycle Crunches: 25 reps<br \/>\nOblique Cruches: 25 reps<br \/>\nFull Sit-ups: 25 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 2<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>BODYWEIGHT SQUATS<\/strong><\/h4>\n<p style=\"text-align: center;\">Feet Close, Heels Elevated GVT Squats<\/p>\n<p style=\"text-align: center;\">8 sets of 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>HAMSTRINGS: 4-5 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Stiff Leg Deadlifts: 15 reps<br \/>\nAnkle Weight Hamstring Curls: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 2-3 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 20 reps<br \/>\nBicycle Crunches: 20 reps<br \/>\nOblique Cruches: 20 reps<br \/>\nFull Sit-ups: 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><strong>LEVEL 1<\/strong><\/h1>\n<h4 style=\"text-align: center;\"><strong>BODYWEIGHT SQUATS<\/strong><\/h4>\n<p style=\"text-align: center;\">Feet Close, Heels Elevated GVT Squats<\/p>\n<p style=\"text-align: center;\">6 sets of 20 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>HAMSTRINGS: 3-4 SETS TOTAL<\/strong><\/h4>\n<p style=\"text-align: center;\">Stiff Leg Deadlifts: 12 reps<br \/>\nAnkle Weight Hamstring Curls: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>ABS: 2 SETS<\/strong><\/h4>\n<p style=\"text-align: center;\">Weighted Crunches: 15 reps<br \/>\nBicycle Crunches: 15 reps<br \/>\nOblique Cruches: 15 reps<br \/>\nFull Sit-ups: 15 reps<\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Beginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n"},{"day":["SUNDAY"],"day_info":"<p>WALKING LUNGES<\/p>\n","exercise_info":"<h4 style=\"text-align: center;\"><strong>CONDITIONING<\/strong><\/h4>\n<p style=\"text-align: center;\">Advanced: 400-800 meters<br \/>\nIntermediate: 5-10 minutes of Lunges<br \/>\nBeginner to Intermediate: 10-20 minutes Walking on Incline<\/p>\n<p style=\"text-align: center;\"><strong>*If you\u2019re lunging for time most people take about 15 minutes to finish 400m &amp; 30 minutes to finish 800m<\/strong><\/p>\n<p>&nbsp;<\/p>\n"}],"tab":false},"yoast_head":"<!-- This site is optimized with 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