Sample Workout

The Figure Prep Diet

These workouts are not easy but they represent

the absolute best type of workout for getting lean.
If you are not accustomed to working out non-
stop make sure you take it easy in the beginning,
and only perform 30 minute workouts.
These workouts will place high metabolic de-
mands on your body and burn a lot of calories.
...AND THEY SHOULD REPLACE YOU TRA-
DITIONAL WORKOUTS (ex. 1 or 2 body parts a
workout).
Traditional workouts dont burn many calories
and are of little help in getting you lean for
competition!

Copyrighted 2009 Fitness Fusion. All rights reserved. Use without permission is strictly prohibited.
 Phase 1 Workouts
Workout 1 Db/db = dumbbell Bb/bb = barbell

Exercise Reps Weight Rest Tempo Sets

A1 Db swings 10 -15 0 4
How to perform these cycles: 0
A2 Squat
(Using thepress
workout at the10 -15 as the example)
bottom 4
2 minute rest
Exercises
Mountain A1 and A2 (pushups
Climbers 10 -15& mountain climbers) 0
B1 3
1. You will perform 4 sets of each
B2 Bicycles
2. You will alternate exercises 0 with all 8 sets.
10 -15 until you are finished 3
- ex. max repetitions of pushups2 minute
followed
restby 100 mountain climbers

C1 Db bicep
Pushups curls climbers
- mountain 10 -15 0
- pushups - mountain climbers etc.... Until all 84
sets are Pushdowns
Tricep complete
C2 10 -15 0 4
Each workout is approximately 30 minutes. It may take a few weeks
to get accustomed to this type of training. When you are ready, per-
form the individual workouts twice ...for a total of 60 minutes.
Workout 2
Exercise Reps Weight Rest Tempo Sets
A1 Push ups Max 0 4
A2 Mountain climbers 100 0 4
2 minute rest

B1 Db bicep curls 10 0 4
B2 Db swings 20 0 4
2 minute rest

C1 Squat row 20 0 4
C2 Jump squats 15 0 4

Copyrighted 2009 Fitness Fusion. All rights reserved. Use without permission is strictly prohibited.
 Phase 1 Workouts
Workout 1 Db/db = dumbbell Bb/bb = barbell

Exercise Reps Weight Rest Tempo Sets

A1 Db swings 20 0 4
A2 Squat press 15 0 4
2 minute rest

B1 Mountain Climbers 100 0 4

B2 Bicycles 100 0 4
2 minute rest

C1 Db bicep curls 10 0 4
C2 Tricep Pushdowns 10 0 4
Each workout is approximately 30 minutes. It may take a few weeks
to get accustomed to this type of training. When you are ready, per-
form the individual workouts twice ...for a total of 60 minutes.
Workout 2
Exercise Reps Weight Rest Tempo Sets
A1 Push ups Max 0 4
A2 Mountain climbers 100 0 4
2 minute rest

B1 Db bicep curls 10 0 4
B2 Db swings 20 0 4
2 minute rest

C1 Squat row 20 0 4
C2 Jump squats 15 0 4

Copyrighted 2009 Fitness Fusion. All rights reserved. Use without permission is strictly prohibited.
 Phase 1 Workouts
Workout 3 Db/db = dumbbell Bb/bb = barbell

Exercise Reps s
Weight Rest Tempo Sets
A1 Pushups Max 0 4
A2 Squat press 15 0 4
2 minute rest

B1 Jump squats 15 0 4
B2 Mountain climbers 100 0 4
2 minute rest

C1 Squat row 20 0 4
C2 Bicep curls 10 0 4
Each workout is approximately 30 minutes. It may take a few weeks
to get accustomed to this type of training. When you are ready, per-
form the individual workouts twice ...for a total of 60 minutes.
Workout 4
Exercise Reps Weight Rest Tempo Sets
A1 Jump squats 15 0 4
A2 Squat press 15 0 4
2 minute rest

B1 Mountain climbers 100 0 4

B2 Pushups Max 0 4
2 minute rest

C1 Squat row 20 0 4
C2 Bicycles 100 0 4

Copyrighted 2009 Fitness Fusion. All rights reserved. Use without permission is strictly prohibited.
 Phase 1 Workouts
Workout 5 Db/db = dumbbell Bb/bb = barbell

Exercise Reps s
Weight Rest Tempo Sets
A1 Pushups Max 0 4
A2 Split squats 15 each 0 4
2 minute rest

B1 Jump squats 15 0 4
B2 Db squat 20 0 4
2 minute rest

C1 Squat row 20 0 4
C2 Mountain climbers 100 0 4
Each workout is approximately 30 minutes. It may take a few weeks
to get accustomed to this type of training. When you are ready, per-
form the individual workouts twice ...for a total of 60 minutes.
Workout 6
Exercise Reps Weight Rest Tempo Sets
A1 Squat row 20 0 4
A2 Squat press 15 0 4
2 minute rest

B1 Db squat 20 0 4
B2 Pushups Max 0 4
2 minute rest

C1 Split squats 15 each 0 4

C2 Bicycles 100 0 4

Copyrighted 2009 Fitness Fusion. All rights reserved. Use without permission is strictly prohibited.
 Exercise #1 Squat Row

1 2

1) use any handle that you can perform a

row with
2) squat down with arms outstretched (1)
3) pull arms in as you stand up from
squat (2,3)

Exercise #2
Jump Squat

1) squat down, push butt back-

wards as if sitting in a chair

2) jump

3) land softly and continue down

into the squatting position.
(landing should be one continu-
ous motion into the squat posi-
tion and into the next jump

1 2

Copyrighted 2009 Fitness Fusion. All rights reserved. Use without permission is strictly prohibited.
 Exercise #3 Squat Press

1. Squat down with dumbbells on your shoulder.

2. Press the dbs overhead as you stand up

Exercise #4 Dumbbell Swings

1 Hold single db with both hands

2 Feet are in a wide squat position
3 The db is swung in an arc until overhead
4 The idea is to try and use your legs for momentum as opposed to using
only arm strength
5 Imagine yourself throwing something over your shoulder

Copyrighted 2009 Fitness Fusion. All rights reserved. Use without permission is strictly prohibited.
 Exercise #5 Bicycles

Try to touch your elbow and opposite knee

(If a circuit calls for 50 bicycles - that means 25 each leg)

Exercise #6 Mountain Climbers

Legs move rapidly front to back - similar to running

(If a circuit calls for 100 mountain climbers - that means 50 each leg)

Make sure to keep your back parallel to the ground (dont have your butt in the air).
This will target the abs more.

Copyrighted 2009 Fitness Fusion. All rights reserved. Use without permission is strictly prohibited.
 Exercise #7
Dumbbell
Split Squats

This is one of the very best butt exercises.

Make sure you push through the heel of your foot for 2 reasons:
1) affects the butt much more
2) takes pressure off the knees (important)

Exercise #8

Dumbbell Squats

You can hold the dumbbells on your

shoulders (as in the picture) or down by
your sides.

When squatting push your butt backwards

as if you are sitting in a chair. This will
prevent your knees from being too far in
front of your toes.

Squat down until your thighs are parallel

to the ground.