PART V

The Workout Plan

MAX CAPACITY TRAINING

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 The Workout Plan

Pool 1 – Schedule & Exercises

Here are the exercises you will be performing for the first three
weeks. Write down your initial body measurements and log
your results on this page as you complete the exercises.

Week 1 Week 2 Week 3

Pool 1 (Fifty-Ten) (Tabata) (T-Attack)
Squats … …
Push Ups … …
Day 1 …:…
Lunges … …
Plank Bridge … …
REST 1 DAY
Elevated Push Ups … …
Bird Dog … …
Day 2 …:…
Squat Pulses … …
Superman … …
REST 1 DAY
Squat Touch Reach … …
Reverse Lunges … …
Day 3 …:…
Drop Squats … …
Plank … …

Body Measurements
Resting heart rate … Chest … Buttocks …
Weight … Left bicep … Left thigh …
Waist … Right bicep … Right thigh …

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Day 1: Squats

Position your feet just a little over shoulder-width apart with

your arms relaxed at your sides. While keeping your torso up,
lower your body until your thighs are parallel with the ground.
At the same time, bring both your hands up in front of your tor-
so. Keep your back straight the whole time. Come back up to
your starting position to complete the move. Inhale on your
way down, exhale when you push yourself back up. Add a
score of 1 every time you cycle from the starting position to the
ending position and back to the starting position. If you per-
form 10 squats, write 10 on your log sheet.

Starting Position Ending Position

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Day 1: Push-ups

Lie stomach down on the floor, feet together. Place your hands
under your shoulders and push yourself up into a straight
plank. Look forward and keep your back straight. Lower your
body until either your torso or your chin touches the floor.
Then push yourself up again. Inhale when you go down, exhale
when you push yourself up. Add a score of 1 every time you
cycle from the starting position to the ending position and back
to the starting position.

Starting Position

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Ending Position

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Day 1: Lunges

Stand in a straight and relaxed position. Step forward with your

left foot and simultaneously bring your right knee down an
inch from the floor so that your left quadriceps is horizontal
with the ground. Push yourself back up to a standing position
and start over with the other leg. Inhale as you go down; exhale
as you push yourself back up. Add a score of 1 for every lunge
you perform. If you lunge 5 times on the right and 5 times on
the left, write down 10 on your log sheet.

Starting Position Ending Position

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Day 1: Plank Bridge

Lie face down on the ground and push yourself up onto your
toes and elbows. Keep your back straight and your stomach
tucked in. Don‘t let your hips go up and don‘t let your stomach
sag. Look a foot in front of you. Hold this position for as long
as you can. Your score is based on how long you can stay in
the position with good form. If you hold the plank for 50 se-
conds, write down 50 on your log sheet.

Plank Bridge Position

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Day 2: Elevated Push-ups

This is just like a simple pushup with your feet up on some-

thing. Use stair steps, a chair, a bench, a counter or anything
you might have handy. Lower your body to your torso and
push yourself back up to your starting position to complete the
move. Inhale when you go down, exhale when you come up.
Score it like standard push-ups.

Starting Position

Ending Position

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Day 2: Bird Dog

Get on your hands and knees and keep your back flat. Lift up
your right leg back and your left arm forward until they form a
straight horizontal line. Mark the position with a short pause
and bring your leg and arm back down. Repeat with the oppo-
site arm and leg. Breathe regularly. Add a score of one every
time you cycle from starting to ending position and back to the
starting position.

Starting Position

Ending Position

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Day 2: Squat Pulses

First, put yourself in a squatting position with your legs bent

and hands in front of your torso. Now pulse up and down 2 to 3
inches for as long as you can. Keep your back straight and look
forward. Breathe regularly. Your score is based on how long
you can keep pulsing with good form. If you can do it for 45
seconds, write down 45 on your log sheet.

2‖ to 3‖

Squat Pulses Position

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Day 2: Superman

Lie face down on the floor with your arms straight out in front
of your head. Simultaneously raise your legs and arms as high
as you can. Keep your arms and legs straight. Hold the position
for as long as possible. Breathe regularly. Your score is based
on how long you can stay in the position with good form. If
you hold the position for 20 seconds, write down 20 on your
log sheet.

Superman Position

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Day 3: Squat-Touch-Reach

Position your feet just a little over shoulder-width apart and put
your arms straight in the air. While keeping your torso up, low-
er your body and your arms until you can touch the floor with
your fingertips. Come back up to your starting position to
complete the move. Inhale as you go down, exhale as you
come back up. If you cycle through the move 30 times, log 30
on your log sheet.

Starting Position Ending Position

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Day 3: Reverse Lunges

Stand in a straight and relaxed position. Step back with your

right foot and simultaneously bring your right knee down an
inch from the floor so that your left quadriceps is horizontal
with the ground. Push yourself back up to a standing position
and start over with the other leg. Inhale as you go down; exhale
as you push yourself back up. Add a score of 1 for every re-
verse lunge you perform. If you lunge 5 times on the right and
5 times on the left, write down 10 on your log sheet.

Starting Position Ending Position

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Day 3: Drop Squats

Position your feet shoulder-width apart and put your arms

straight in the air. While keeping your torso up, hop into a
down squat position with your feet spread 1 yard (3‘) apart and
hands by your sides. Keep your back straight the whole time.
Jump back into your starting position to complete the move.
Inhale on your way down, exhale when you jump back up.
Score it just like squats.

Starting Position Ending Position

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Day 3: Plank

Lay stomach down on the floor, feet together. Place your hands
under your shoulders and push yourself up into a straight
plank. Keep your back straight and your stomach tucked in.
Look a foot in front of you. Hold this position for as long as
you can. Your score is based on how long you can stay in the
position with good form. If you hold the plank for 50 seconds,
write down 50 on your log sheet.

Plank Position

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Pool 2 – Schedule & Exercises

First, write down your new body measurements. Below are the
exercises you will be performing for the second pool. Log your
results on this page as you complete the exercises.

Week 4 Week 5 Week 6

Pool 2 (Fifty-Ten) (Tabata) (T-Attack)
Jump Squats … …
Chair Lift … …
Day 1 …:…
Alternating Splits … …
Dips … …
REST 1 DAY
Diamond Push-Ups … …
Wall Squats … …
Day 2 …:…
Side Tri Rise … …
Mountain Climbers … …
REST 1 DAY
Snowboarder’s 180 … …
Plank In & Out … …
Day 3 …:…
Jump Kicks … …
Dive Bombers … …

Body Measurements
Resting heart rate … Chest … Buttocks …
Weight … Left bicep … Left thigh …
Waist … Right bicep … Right thigh …

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Day 1: Jump Squats

Position your feet just a little over shoulder-width apart with

your arms relaxed at your sides. While keeping your torso up,
lower your body until your thighs are parallel with the ground.
At the same time, bring both your hands up in front of your tor-
so. Keep your back straight the whole time. This is your start-
ing position. Throw your hands down and jump as high as you
can. Land back into a squat. Inhale on your way down, exhale
when you push yourself back up. Score it just like standard
squats. If you jump 10 times, log 10 on your sheet.

Starting Position Ending Position

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Day 1: Chair Lift

Side down on a chair or bench. Grab the base of the chair with
both hands, one on each side (or both up front). Tighten your
core and press against your hands to lift up your whole body.
Breathe regularly and stay in this position for as long as possi-
ble. If you hold the Indian lift for 15 seconds, write down 15 on
your log sheet

Chair Lift Position

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Day 1: Alternating Splits

Lunge with your right foot forward, then jump into a left-foot
lunge. Jump back into a right foot lunge and repeat until time
runs out or you reach your goal. Exhale as you jump up, inhale
as you land. Add a score of 1 for every lunge you perform. If
you lunge 5 times on the right and 5 times on the left, write
down 10 on your log sheet.

Starting Position

Ending Position

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Day 1: Dips

Find an elevated surface such as a chair, bench, stool or coffee

table. Face away from the elevated surface and grab its edge
with both hands. Walk your feet forward until your body forms
a straight line from shoulders to ankles. You are now in the
starting position. To perform a dip, lower your body by bend-
ing your elbows to 90 degrees then push yourself back into the
starting position. Inhale as you go down, exhale as you push
up. Add a score of 1 every time you cycle from starting posi-
tion to ending position.

Starting Position

Ending Position

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Day 2: Diamond Push-Ups

Make an L shape with your left hand and a reverse L shape

with your right hand. Put your hands together so that your in-
dex fingers and your thumbs touch each other. This is a dia-
mond shape. Put yourself into push-up position with your
hands in the diamond shape under your chest. Lower your
body, your heart should be right over the diamond shape. Push
yourself back up to complete the move. Inhale when you go
down, exhale when you come up. Score it like standard push-
ups.

Diamond Push-Ups Position

Hands Position

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Day 2: Wall Squats

Stand with your back against a wall and your feet shoulder
width apart. Slide down the wall and walk your feet out until
your knees are bent at 90 degrees. Let your arms hang by your
side. Do not use your hands or arms to hold yourself. Stay in
this position for as long as possible. Your score is based on
how long you can stay in the position with good form. If you
hold the wall squat for 40 seconds, write down 40 on your log
sheet.

Wall Squat Position

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Day 2: Side Tri Rise

Lie down on your right side. Place your right hand on your left
shoulder and your left hand on the floor, under your right arm
pit. Push up and straighten your arm to lift your upper body off
the floor. Inhale when you go down, exhale when you come up.
Add one point every time you cycle from starting to ending
position. Alternate sides the following round.

Starting Position

Ending Position

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Day 2: Mountain Climbers

Start in a straight arms plank position. Bring your right knee

towards your chest and put your foot on the ground. Your knee
should be under your neck and your foot should be under your
buttocks. Keep your left leg as straight as possible. Jump just
high enough to shuffle your feet mid-air. When you land, your
left leg will be in and your right leg will be straight out. Alter-
nate your feet as fast as possible with good form. Breathe regu-
larly. Score it like lunges.

Starting Position

Ending Position

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Day 3: Snowboarder’s 180

For this exercise you will need a snowboard and some goggles.
Nah, I‘m just messing with you; a pulse and some determina-
tion will do just fine. While keeping your torso up, squat down
until you can touch the floor with the tip of your left hand. This
is your starting position. Jump 180 degrees and land squatted
down with your right hand where your left hand just was. Jump
back into your starting position to complete the move. Exhale
as you jump and inhale as you land. Add a score of 1 every
time you get airborne. If you jump 180 degrees 20 times, write
down 20 on your log sheet.

Starting Position Ending Position

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Day 3: Plank In & Out

Start in a straight-arms plank position. Jump your knees to-

wards your chest with your feet under your buttocks. Jump
back into a straight-arms plank to finish your move. Go as fast
as you can with good form. Exhale as you jump in, inhale as
you jump out. Add a score of 1 for every time you perform a
full cycle: plank out to plank in and back to plank out.

Starting Position

Ending Position

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Day 3: Kick Jumps

Stand up and put your fists in front of your face as if you were
protecting yourself in a boxing match. Kick your right leg up as
high as you can. As you bring it back down, kick your left leg
up. You should be in the air momentarily. Keep hopping and
kicking as high and as fast as possible. Alternate legs every
time you kick. This is a very rapid exercise so it‘s important
that you breathe properly. Beware not to hyperextend your
knees and keep your chest and head up. Add a score of 1 every
time you kick your foot out.

Kick Jumps Position

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Day 3: Dive Bombers

To get in your starting position, put yourself in a straight-arms

plank. Slowly walk your feet up towards your shoulders until
your body forms an inverted V. Adjust your feet so that they
are shoulder width apart. Now imagine there is a fence in front
of you and dive under it. Point your upper body up as you
come out from under the fence and straighten your arms. Re-
verse the movement to come back into your starting position.
Breathe regularly. Add a score of 1 for every time you cycle
from starting to ending position.

Starting Position

Ending Position

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Pool 3 – Schedule & Exercises

Once again, write down your new body measurements. Here
are the third pool‘s exercises. Log your results on this page as
you complete the exercises.

Week 7 Week 8 Week 9

Pool 3 (Fifty-Ten) (Tabata) (T-Attack)
Burpees … …
Cross Hops … …
Day 1 …:…
Cliff Scalers … …
Incline Dips … …
REST 1 DAY
Crocodile Push-Ups … …
Deck Squat Jumps … …
Day 2 …:…
1 Leg Wall Squat … …
Jack Knives … …
REST 1 DAY
High Knee Jumps … …
Wall Hand Walkouts … …
Day 3 …:…
1 Leg Hip Bridges … …
Invisible Chair … …

Body Measurements
Resting heart rate … Chest … Buttocks …
Weight … Left bicep … Left thigh …
Waist … Right bicep … Right thigh …

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Day 1: Burpees

The burpee is one of the best full body exercises out there and
my personal favorite. Start in a standing position and drop into
a straight arms plank. Perform a push-up. Now hop your feet in
towards your chest and jump up as high as you can. As you
land, get yourself into a push-up and start all over again. Re-
member to breathe. Add a score of 1 for every time you cycle
from the starting position to the ending position. If you do 10
burpees, log 10 on your sheet.

Starting Position Push-Up

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Knees In Ending Position

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Day 1: Cross Hops

From a stand, lift your left leg and balance all your weight onto
your right leg. Now, hop forward, backward, left and right to
form a cross with your foot. Stay on the ball of your foot the
whole time, do not let your heel touch the ground. Cover as
much distance as you can. Alternate foot on the next round.
Breathe regularly. Add a score of 1 every time you complete a
full cross.

Cross Hops Position

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Day 1: Cliff Scalers

For this move, you will need a little more room than usual. Po-
sition yourself into a straight-arm plank. Perform one push-up.
Then, keeping your arms and body straight, take two steps to
the right, moving sideways like a crab. Perform another push-
up. Take two steps to the left to get back into your starting po-
sition. Keep going as much as you can to get the highest score.
Add a score of 1 for every push-up you perform. If you do one
push-up, move to the right, do another push-up, move to the
left and do a final push-up, write down 3 on your log sheet.

2 STEPS

Starting Position Ending Position

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Day 1: Incline Dips

For this exercise, you‘ll position your body the opposite of the
dips: put your hands on the floor and your feet up on the ele-
vated surface. To perform an incline dip, lower your body by
bending your elbows to 90 degrees then push yourself back in-
to the starting position. Inhale as you go down, exhale as you
push up. Add a score of 1 every time you cycle from starting
position to ending position.

Starting Position

Ending Position

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Day 2: Crocodile Push-Ups

Much like the cliff scalers, this is an advanced push-up exer-

cise. But instead of stepping sideways in between push-ups,
you‘ll be stepping forward and backward as you perform the
push-ups. Get yourself into push-up position and take a step
forward by advancing your right hand and your right leg. Now
bring your left hand and your left leg forward to complete the
second step. Keep going until you‘ve taken 8 steps or you‘ve
run out of room. Then, do the same thing backwards to get
back to your starting position. Keep your core tight and your
back straight. Don‘t wuss out on the movement, bend your el-
bows at least 90 degrees every time. Inhale when you go down,
exhale when you come up. Score it like standard push-ups.

Starting Position Ending Position

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Day 2: Deck Squat Jumps

Stand up straight with 8 to 10 feet of room behind you. Jump

up as high as you can. When you land, squat down until your
glutes hit the floor and roll back. Bring your knees to your
chest and straighten your legs so that your feet are behind your
head. Without using your hands, roll forward until your feet
touch the floor and jump up as high as you can. Breathe
properly. Add one point every time you cycle from starting to
ending position. Practice this move a few times before you start
the routine.

Starting Position

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Middle Position

Ending Position

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Day 2: 1 Leg Wall Squat

This is just like a standard wall squat except you‘ll be doing it

on 1 leg. Start in a wall squat position and slowly raise your
right leg until it‘s parallel to the floor. Don‘t use your hands.
Keep this position for as long as possible. Take a pause if you
need to, then get back into position. Your score is based on
how long you hold the position in proper form, pauses don‘t
count toward your score. Alternate legs on the next round.

1 Leg Wall Squat Position

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Day 2: Jack Knives

Let‘s build your shoulders. Put yourself in a straight-arms

plank. Pivot your hands inward so that you‘re your fingers face
each other. Slowly walk your feet up towards your shoulders
until your body forms an inverted V. Now bend your arms until
your head touches the floor. Keep your core tight. Push your-
self back up into your starting position. Inhale as you go down,
exhale as you push up. Add a score of one every time you cycle
from starting to ending position.

Starting Position

Ending Position

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Day 3: High Knee Jumps

This one‘s a killer. It‘ll get your quads burning and your heart
racing. Start in a squat position with your hands by your sides.
Simultaneously throw your hands up and jump as high as you
can. As you reach the apex of your jump, bring knees up so
that your thighs are parallel to the floor and slap your hands on
your knees. Fall down to a squat and start over. Keep your back
straight through the whole move. Exhale as you jump and in-
hale as you land. Take breaks when you need to. Add a score
of 1 every time you slap your knees.

Starting Position Ending Position

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Day 3: Wall Hand Walkouts

Find a wall and put your back to it. Set yourself in a plank po-
sition with your hands on the floor and your feet on the wall.
Keep your arms straight. Your body should be parallel to the
floor. This is your starting position. Now walk back with your
hands and feet until your body is almost vertical against the
floor. Don‘t go too far or you‘ll lose your balance. Keep your
body straight the whole time. Walk back down until your body
is horizontal again. Breathe regularly. Add a score of 1 every
time you perform a full cycle.
Alternative: If you find the move too hard, simply put yourself
in a handstand and hold the position for as long as possible.
Score it like a plank.

Starting Position

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Ending Position

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Day 3: 1 Leg Hip Bridges

Face a chair and sit down on the floor. Lay your back on the
floor and put your feet on the base of the chair with your knees
at 90 degrees. While keeping your left foot on the chair, lift
your right foot in the air so that your left leg is straight. This is
your starting position. Now raise your bottom until your leg
and torso form a straight line. Come back down to finish the
move. Alternate legs on the next round. Score every cycle.

Starting Position

Ending Position

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Day 3: Invisible Chair

Stand up straight with your feet a little more than shoulder-

width apart. Raise your hands up in the air and slowly lower
your body until your knees are at a 90 degree angle. Keep your
chest up and look straight ahead. You should give the illusion
that you are sitting on an invisible chair. Your score is based on
how long you can stay in the position with good form. If you
hold the invisible chair for 40 seconds, write down 40 on your
log sheet.

Invisible Chair Position

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Pool 4 – Schedule & Exercises

You‘ve completed nine weeks of workouts so it‘s time to write
down your new body measurements. Here are the final exercis-
es. Log your results on this page as you complete the workouts.

Week 10 Week 11 Week 12

Pool 4 (Fifty-Ten) (Tabata) (T-Attack)
Heel Touches … …
Pulse Ups … …
Day 1 …:…
Leg Over Crunches … …
Alternating Crunches … …
REST 1 DAY
Staggered Push-Ups … …
Sprinter’s Squat … …
Day 2 …:…
Air Force Crunches … …
Lalanne Plank … …
REST 1 DAY
Table Kicks … …
Ski Jumps … …
Day 3 …:…
Butt Lifts … …
Handstand Push-ups … …

Body Measurements
Resting heart rate … Chest … Buttocks …
Weight … Left bicep … Left thigh …
Waist … Right bicep … Right thigh …

123
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Day 1: Heel Touches

Lie down on your back and bring your knees up so that your
thighs are perpendicular to your calves. Put your hands palm
down by your sides. Raise your shoulders slightly off the floor
and look up to the ceiling. This is your starting position. Now
use your abdominals to crunch up and touch your heels with
your finger tips. Come back down to your starting position to
complete the move. Exhale as you crunch up, inhale as you
come back down. Add a score of 1 for every time you cycle
from the starting position to the ending position. If you do 40
heel touches, log 40 on your sheet.

Starting Position

Ending Position

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Day 1: Pulse Ups

Lie down on your back with your hands palm down by your
sides. Bring your legs up until they are perpendicular to the
floor. Fight to keep your legs as straight as possible. This is
your starting position. Now use your abs to lift your legs to-
wards the sky until your butt is off the floor. Keep your legs
vertical. Once you‘ve reached the apex, bring your legs and
butt back down in a controlled manner. Breathe regularly. Add
a score of 1 every time you cycle from starting to ending posi-
tion.

Starting Position Ending Position

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Day 1: Leg Over Reverse Crunches

Lie down on your back with your hands palm down by your
sides. Bend your right knee enough so that your right foot can
rest comfortably flat on the ground. Place your left leg over
your right leg as if you were about to put your laptop on it.
This is your starting position. Using your lower abs, pull your
legs toward your chest. Go as far as you can and breathe regu-
larly. Count 1 point for every time you cycle from starting to
ending position.

Starting Position

Ending Position

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Day 1: Alternating Crunches

Lie down on your back and interlace your fingers behind your
head. Bend your knees so that both your feet can comfortably
rest flat on the ground. This is your starting position. Without
moving your legs, simultaneously raise and twist your upper
body toward your right knee. Come back down to your starting
position before rising and twisting the other way. Exhale as
you come up, inhale as you come back down. Add a score of 1
every time you crunch up.

Starting Position

Ending Position

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Day 2: Staggered Push-Ups

Ah, enough of the abs exercises! First, put yourself in a push-

up position. Now move your right hand 1 hand-length forward
and your left hand 1 hand-length backwards. Perform a push-
up. Explode back up and shuffle your hands as you land. Your
right hand is now at the back and your left hand is now for-
ward. Keep going as fast as you can with good form. Breathe in
as you go down, exhale as you explode up. Score it like stand-
ard push-ups.

Staggered Push-Ups Position

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Day 2: Sprinter’s Squat

Stand straight and bend your right knee so that your right shin
is parallel to the ground. Bring your hands up as if you were a
boxer protecting himself. This is your starting position. Bend
your left knee until your thigh is parallel to the ground and
touch your left foot with your hands. Keep your right knee bent
this whole time so that your right foot never touches the
ground. Repeat the move with the same leg until your time is
over or you‘ve reached your reps goal. Inhale as you come
down, exhale as your push yourself back up. Add 1 point for
every sprinter‘s squat you perform. Alternate sides on the next
round.

Starting Position Ending Position

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Day 2: Air Force Crunches

Lie down on your back and bend your knees so that your feet
are flat on the ground. Place your hands across your chest with
your fingertips touching your shoulders. Look up at the ceiling.
While keeping your arms snug against your torso, contract your
abdominals to lift your upper body off the floor. Keep going
until your elbows touch your thighs. Lower yourself back down
in a controlled manner. Add a score of 1 every time you com-
plete a crunch.

Starting Position

Ending Position

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Day 2: Lalanne Plank

This move is based on Jack Lalanne‘s famous push-ups. First,

put yourself in a straight plank position. Slide your hands for-
ward until your body is completely straight and your torso is
about 4‖ off the floor. Look at your hands. Hold this position as
long as possible. If you need a break, slowly come down to
your knees, gather yourself and then get right back into it.
Breathe regularly. Score it like the standard plank.

Lalanne Plank Position

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Day 3: Table Kicks

Squat down until your hands reach the floor. Walk your hands
back until you are in a table top position: knees bents at 90 de-
grees and arms straight under your shoulders. Kick your left
leg up to a horizontal position. Bring your left leg back down
and simultaneously kick your right leg up. Go as fast as you
can and breathe regularly. Add a score of 1 every time you
switch legs.

Starting Position

Ending Position

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Day 3: Ski Jumps

Squat down and put your hands by your sides. Jump as high
and far as you can to your side. Throw your hands up to help
give yourself momentum on the jump. Land softly back into a
squat. Repeat the move, this time jumping to the other side, to
get back to your starting position. Inhale as you go down, ex-
hale as you jump up. Add a score of one every time you jump.

Starting Position Ending Position

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Day 3: Butt Lifts

Get on your hands and knees and keep your back flat. Lift up
your right leg until it is parallel to the floor. This is your start-
ing position. Using your left leg, raise your butt up as high as
you can. Come back down to complete the move. Do not let
your knee hit the floor on the way down. Add a score of 1 eve-
ry time you perform a full cycle. Alternate legs on the next
round.

Starting Position

Ending Position

134
 The Workout Plan

Day 3: Handstand Push-Ups

Facing the wall, or facing away from the wall, put yourself in a
hand stand position. Place your hands a little over shoulder-
width apart and keep your body straight. Look in front of you.
Bend your elbows until your head just touches the floor. Push
yourself back up to your starting position. If you feel like
you‘ve reached your maximum, stop! We don‘t want you fall-
ing on your head. Add a score of 1 every time you cycle from
starting to ending position. Inhale as you come down, exhale as
you push yourself back up.

Starting Position Ending Position

135