This concept started with me having what I call a belief in fitness over 40 that is I was of the view, still am of the view that there was a general physical capacity that would lend itself well, generally well, to any and all contingencies to the likely, to the unlikely, to the known, to the unknown. Little different than the fitness is required for, say, sport. In fact, one of the things it demarcates, delineates, defines sport physiologically is how much we know about the physiological demands. And so, I look at a guy like this, Mr. Prefontaine, rest in peace, I don’t think a 400-pound bench press would have helped his efforts or made him a better runner. Understand that? And if you want to be a bench press competition I don’t think training with him would have gotten you there either. But that’s because we weren’t looking, he wasn’t looking for a broad, general and inclusive fitness, he wasn’t looking for fitness that would prepare him for the unknown and unknowable though, hey, maybe that might have made a difference in his, in his demise. Interesting bit of speculation, but we’re chasing headlong this this concept a fitness is a broad, general, inclusive adaptive capacity, something again that would prepare you for the unknown and unknowable and went to the literature to look for and that could find shit, you know, and the stuff we did find seemed either esoteric, irrelevant, logically flawed, scientifically flawed, even for the stuff that came from the best scientific minds. To date the American College of Sports Medicine cannot give a scientific definition fitness. They give a definition for sure but it contains nothing that can be measured. In scientific definitions that includes unmeasurable things are not scientific, though it may look like it. Could have all kinds of words like neurosynaptic facilitation, I mean you can really get fancy with the language and throw some Latin at you, but if in the end if it’s not measurable you don’t have a good definition. And so, we started playing with it and it came up with three operational models. You’ll see what they are. They were kinda clumsy but they had utility and they guided us, kept us on this path and I’ll share with you what they are. Jim Cawley and Bruce Evans of Dynamax, they make these med balls over here, poor guys have gone completely senile but still it was a big contribution. It’s a great, great med ball. In their prime, in their days vigor and vitality, they produced a list of physiological adaptations possible for an exercise program and this includes cardiorespiratory endurance, and you can get these from the “What is Fitness?” article, you needn’t write them down, I want you to just get an overview here what we’re talking about how to get abs for the summer. They listed these 10 general physical skills they called ’em and really what they did is they represented the gamut of potential adaptation, physiological adaptation, to an exercise program. That is, you can improve cardiorespiratory endurance, stamina strength, flexibility, power speed, coordination, accuracy, agility and balance. Ten. They gave reasonable definitions to each of these 10 so that they were seem fairly distinct. Couple of notes here– nature has no obligation to recognize these distinctions, it’s completely man-made. This is an abstraction, a construct, a model made by a couple of coaches and exercise physiologists to help us understand fitness better. Well, what we did with this that was a surprise to the guys came up with the list, they said they had one of these damn it moments where they wish they had taken that next step, let the other shoe hit the ground, if you will, was we said that he or she was as fit as you were developed in breadth and depth in those 10 capacities. And to the extent that you were deficient in one relative to any cohort, that is, the guy standing next ya, you were less fit. OK? Simple. This is a balance, a compromise if you will, you probably understand of physiological adaptation. Second model. This is kind of a statistical model based on training modalities. Here’s what we’re going to do–I’m gonna take a big hopper you know like we pick a lottery winner and throw in all the cards and envelopes and turn the thing and pull out your winner, right, you’ve seen that before. What we wanna do is I wanna load this thing with his many skills and drills from as many different sports and strength and conditionings you can come up with, and I mean it could be B-skip drills from track, agility ladder work from football, it could be a one rep max bench press, it could be Fran, Helen and Diane from the CrossFit workouts, any of our Hero workouts, those are all CrossFitters that we lost. It could be, fuck, I’ll put Pilates in, some yoga shit in there, I don’t care. I’m not gonna exclude anything, the more the better. Fill it. Now, line everyone up, turn the crank, pull something out and put it to the test, give it the Pepsi challenge. Here’s the contention, he or she that performs best at these randomly assigned, physical task is fittest, and it may very well be that the fittest man on Earth is about 75 percentile in terms of what you pick out, you understand? In fact, best at many things would tell me immediately that you’re not as fit as you could be. Want a for instance for that? I’ll give you one, you got a 4:10 mile, I’m gonna tell ya I know thousands of people a whole lot fitter than you are, because part of the adaptation to get you a 4:10 mile is it probably coincides with a max bench about half body weight in a vertical leap a 3-4 inches. And I get a 4-minute mile, it’s especially true, and we get under that and it’s just it’s absolutely certain, absolutely certain. You got 900-pound back squat? Let me tell you, you walk funny, you can’t really run, you can jump up boxes too well and you’d be hard-pressed to run a mile without stopping four or five times. That’s just how that is. It’s not a character flaw, that’s part and parcel of the adaptation. Now if you tell me I’m living for a 900-pound back squat, great, I’m all for it. I can tell you put you in touch with Dave Tate, he’ll get you there. Mark Rippetoe, he’ll probably get you on your way. You want a 4-minute mile, I’ve got people who can help you with that, move you in that direction. But you are not advancing your fitness in doing so. What you’re doing is advancing a very narrow bandwidth specialized capacity, that’s what you’re doing, no value judgment here. So, we have a statistical model where we’re looking at skills and drills, and what I’m talking about his balance and compromise, breadth and depth, capacity breadth and depth of training modality, OK, different skills and drills. The other one, the first one if you remember was this balance about adaptation, physiological adaptation. I got a third–there are three metabolic pathways, turns out there’s a fourth in there, someday probably a fifth, sixth and seventh, we fundamentally don’t care, but you put power on this axis and duration of effort here, time and the first one looks like that, second one looks like that, third looks like that. The real point here is that this is a high-power, about a hundred percent of max human output of your output, this one’s oh probably 75 percent, maybe 70, authorities differ. This one could be about 40 percent this one craps out here at about 10 seconds, this one peaks at about 60 seconds, this one terminates at 120, and this first one here, this long one starts real low and doesn’t fade in any reasonable time for which I have patience or interest. Right? These are engines, engines that produce ATP. What is that? It’s the currency of all effort of all energy output, doesn’t really matter. High-powered, short duration. Moderate powered, moderate duration. Low-powered, long duration. Yes, they have names: phosphocreatine or phosphogen. Go ahead and forget it, you’ll be better off if you did. Lactated or glytorictic, and oxidative or aerobic–these two are are anaerobic and this is aerobic by definition. Good, forget it all. Guess what? Our thought is that you are as fit as you are balanced in capacity in all three of these engines. The human being is a vehicle with three engines on it let’s get ’em all workin’, does that make sense? How fuckin’ crazy is that, huh, simple. And you tell me not as a fourth engine, well fuckin’ rev that one up too. How about a fifth, sixth or seventh? Am I like, no forget them. No, let’s get them too. Now turns out we were maximizing, very likely maximizing in a global sense, maybe historically, we we’re maximizing the output of a pathway that would no one knew existed. How? Through constantly varied, high intensity, functional movement. If you want to remember something, remember that, and Tony gave it to you in the prescription, constantly varied, high intensity, functional movement, of which the WOD on the website is nothing but an example, alright? So, breadth and depth balance in bioenergetics and the biochemistry, the engines that fuel all human activity. By the way, you’re all in one of the states right now and all three engines work all the time to some extent, kinda cool, they idle, others rev, they rev, others idle, two will rev, one will idle, doesn’t matter. But right now you’re using one of these dominantly, oxidative. The key is sustainability. Are you doing right now something you can only do for 10 seconds, I hope I’m not that fuckin’ boring, but you know you can probably not, I go a little longer than 10 seconds, Coach. Could you do it longer than two minutes? I think I’ve already proven you can ’cause everyone’s still looking I don’t see anyone eyes closed. This one, ah, so right now you’re doing aerobics, isn’t that cool. You get really fit this way, right? Balance in physiological adaptation– coordination, accuracy, agility, balance stamina– you got it? Balance in the skills and drills from a sundry of sports, throw ’em in, turn the crank, pull it out, statistical kind of game. Balance in bioenergetics in the molecular mechanisms that create all activity– sleeping, eating, fighting, it’s all there– we don’t even need to know how many there are or where, we just want them all balanced, and then we move forward and we launched, the workout, the WOD, put up the website. And use these three operational models and they’re operational and therefore kinda clumsy, but they had utility they kept us on track. Let me just give you some of that. In the hopper model turning the crank and pull something out, check this out. Everyone here probably knows what it is you don’t want to see come out of the hopper. Got a sense of that? There’s something you’re like, oh that would be fucked. And there’s probably something, too, that you’re like, man, this would be a great one. But if you’re like everyone else, and you’re standin’ there and the crank’s turning, you’re saying some kind of silent prayer. Dear God, don’t let it be … and there’s something you just don’t want to be confronted with. Here’s what I have learned about fitness, about sport training, about preparing yourself for the unknown and the unknowable. There’s more traction, more advantage, more opportunity in pursuing that thing that you don’t want to see come out headlong to put more time into that thing you’re already good at. That thing you don’t want to come out is a chink in your armor, and in addressing it will make a difference for you in ways you’ll never be able to predict prior to to the experiment. Never be able to predict, and we have countless examples of this from I amateur and professional sport. Aand really the heart of this is that we’ve learned some things about GPP that the world never knew before– general physical preparedness. Someone’s taking notes, so I’m gonna just run with that a little bit here and give you some fuel on this. There’s more opportunity to advance athletic performance in advancing GPP beyond whatever you think its current state is than there is more specific strength conditioning training, specific to the sport. I don’t care who you are, you could be eight-figure ball sport megastar or a UFC champ or the guy next door, there is some significant, glaring deficiency in your GPP and is a correlate to that just give your clinical centers it will take me, at most, at most two hours to find it. Two hours, I guarantee I’m gonna have it nailed down, we will confront you, relative to other people at your performance level, this is something you suck at compared to them. I don’t care who you. Fixing that will give advantage where it doesn’t make sense, maybe mechanically or metabolically. Why do more pull-ups make for better skiers, I’m not quite sure. We’ve got some theories, but we demonstrated it’s a fact. Do we need to know the why of it, the actual mechanism? Not really. I’m in the business of just advancing performance. So, we got the three models, we’re doing constantly varied, high intensity, functional movement as a an attempt to stay true, these are more like lighthouse guideposts, you know, a litmus for us than anything else, and we’re plugging along and we’re doing WODs and we’ve collected data and we start analyzing this data and looking at it and looking at, and what does it really mean to do Fran? What does it really mean to do Helen? What does it mean to say that your time went from seven minutes to six minutes to five minutes to four minutes? And some interesting things kinda came out of this. Now, work is force times distance divided by time. And apologies, just a little bit of algebra here, maybe I shouldn’t even said that word but don’t let it scare you. Force times distance divided by time, essentially, what is it weigh? Distance, how far did you displace it upward? Time, how long did it take? Now, the functional movements–this prescription here is constantly varied, high intensity, functional movements. The functional movements are defined as well as by any other definition, they have a unique capacity to move large loads, long distance and quickly. This turns out to be power. Now, in workout like Fran–does anyone know what that is? Show of hands if you do. Look, here’s a thruster, I front squat, drive 95 pounds overhead, that’s one rep. Do 21 of those, then 21 pull-ups and it’s basically 21 times chin over the bar, anyhow. The kip is the most efficient way to do that. Twenty-one pull-ups then go back. Fifteen of the thrusters, 15 up pull-ups, 9 of each, stop the clock. And we get a time for it, OK? The work required for Zack to do Fran is constant. It doesn’t change, unless your height changes, the distance we travel, the load changes, your weight changes or the bar changes, but as long as you are you’re current–what are you, 5’8″, 5’9″? 5’10”, as long as you stay 5’10” and your weight doesn’t change and we stay at 95 pounds and we don’t change our standards for range of motion, and we do not, then every time you do that workout, the work is constant. So, we do it some first time here and we get some time one for it. And if we do it on another date I’ve got the same work–don’t do scare you–and I get a separate time. Now if I go to divide these, if I want to compare these two here, check this out. You guys remember how to do this. We take the denominator here flip it, right? These are the same and they cancel. Now suppose there were some error and there will be, we know about it those of you who have got a math/physics background, you a doc? PT? Just a smart kid. That’s good. As long as this work is constant, it is, any error incumbent inherent that lies within our methodology of measurement and how we’re doing is we’re … I’m measuring the weight with a scale, I’m measuring the distance you travel with a tape measure and I’m measuring the time with a watch. There’s really not a lot of error there. But there are some interesting things as we’re calculating the body’s displacement by you looking at the center of mass, blah, blah, blah. It is your error, it is constant error, the error that is here is it here when I do with the second time. But what happens when we go to look at the map? What happens is, though, the work and its error cancels and the ratio of the second time we did to the first time we did it describes my progress to the accuracy and precision of the fucking watch, which is really enormous, it’s the best of my tools. It’s better than my scale, it’s better than my ability to use a yardstick. It’s time. It’s watch, it’s easy. So what are we looking at here, well we’re looking at it we’re looking at changes in power we’re gonna change is a power and we didn’t have to study this much longer to come to this understanding. That if I put power on this axis and duration of effort here, and say we take a handful of efforts that take approximately 10 seconds to do and measure their power output, and get an average. And I can do this at 30 seconds and I can give you examples, but it doesn’t really matter. We can keep playing this game, getting these data points and then graph this thing. What I’ve done here technically, mathematically, with adequate scientific accuracy and precision is I have graphed an individual or I could do this with the company, a group, a battalion, a platoon or a country. I have measured work capacity across broad time and model domains. By the way, this power is work capacity. Here, we’ll draw it again pull it out of the rubble here. Power equals force times distance divided by time. Work–that’s work per unit time, work capacity, power is work capacity. I have a measure here of your work capacity across broad time from short duration to long duration doing a bunch of different things at each duration at each time limit. I have measured your work capacity across broad time and modal domains. And what this means is that the area under the curve gives me scientific, accurate and precise measure, scientific measure, valid measure of an athlete’s fitness. And we’re the first people to have ever done that. Now, I’ve got exercise physiologists scratching their heads and and calling it dangerous and it is dangerous ’cause it’s fucking up their position in the market. And calling me an asshole, but you know, I don’t have anyone out of exercise physiology who’s refuting this and what’s interesting is when we show this to physicists, chemists, engineers, you know what they say? Why, of course, there’s no other way to assess the capacity of something be it rocket, motorcycle, truck, humvee, tank, I wanna know what does it weigh? How far did it move and how long did it take? It turns out that everything else is derived from that or entirely irrelevant, like is it blue or green? You know, we don’t care. You with me? Keyword
workout routine
workout routines for men
workout plans for men
workout programs
workout regimen
beach body workout
workout schedule for men
5 day workout split
weekly workout routine
5 day workout routine
exercise programs
workout routine for men
workout program
weekly workout plan
workout programs for men
best workout routine for men
workout plan for men
gym workouts for men
work out plans for men
cutting workout
best 5 day split
6 week workout plan
weekly workout routine for men
cutting workout plan
6 day workout split
beach body programs
gym workout plan for men
gym routines for men
beach body workouts
work out programs
week workout plan
six weeks to shred
gym workout routines for men
workout program for men
get shredded workouts
6 weeks to shred
beach body fitness
5 day workout plan
workout for men
cutting routine
weekly workout schedule
work out plan for men
get ripped workout
beach body workout plan
shred workout
6 day workout routine
5 day weight lifting routine
5 day split workout
workout to get ripped
mens workout
mens workouts
beach workout
gym routine for men
summer workout plan
six week
body shred program
workouts to get ripped
get ripped workout plan
beach body workout men
6week workout
mens workout routines
best workout to get ripped
6 week workouts
week gym routine
cutting workout routines
workout week planner
intensive workout routine
workout weekly plans
5 day workout routine to build muscle
intense workout plan
mens fitness workouts
bodyshredprogram
6 week beach body
workout plans to get ripped
6 week workout
6 week shred
exercise routine for men
men workout plan
12 week get ripped workout plan
workout regimen for men
best workout plan for men
cutting program
ripped workout
summer workout
weekly weightlifting routine
weekly workout planner
5 day a week workout
summer shredding
12 week fitness plan
workout plan to get ripped
men workout
great workout routines men
weight lifting routines for men
shredded workout plan
get built
weight lifting programs for men
weight lifting program for men
exercise routines for men
shredding workout programs
workouts to get cut
workout to get cut
shredding workout
fitness training program
cutting workout routine
body beach
weekly workout
work out regiments
workout regiment
muscle and fitness 4 week
6 day workout plan
best weekly workout routine
6 day workout plans
weekly weight lifting routine
mens fitness workout
5 day workout schedule
men’s fitness workouts
best beachbody program for weight loss
12 week shred pdf
6 week training programs
6 week training programmes
6 week training program
get ripped work out routine
6 week beach body workout
workout routine to get ripped
workout plans for men to get ripped
6 week training programme
six week workout plan
six weeks workout plan
mens work out schedule
men workout schedule
mens workout schedule
getting ripped program
built for the beach
6 weeks workout routine
6 week workout routines
shred workout program
workout routine to get cut
mens workout routine
weekly workout routines
week gym workout routine
shredded workout
best workout regimen
six week shred
weekly gym workout routines
cut workout
shredding workout routine
bodybeach
fitness beach
best cutting workout
beachbody workout programs
12 week cutting program
weekly lifting schedule
day by day workout plan
weekly weight lifting plan
weekly gym routine
5 day bodybuilding split
good workout plan
6 day a week workout
best 5 day workout split
5 day workout plan to build muscle
workout week schedule
men at the beach
best weekly workout schedule
five day workout
best beach body workout
best 5 day workout
body shred program free
bodybuilding cutting workout
6 days a week workout
bodybuilding cutting routine
summer workout challenge
body buit
bodybuilding cutting program
body bulit
body built
workout routines to get ripped
mens workout programs
6 week workout plan to get ripped
work out to get ripped fast
getting ripped fast workouts
workout to get ripped fast
mens beach body
6 weeks workout program
6 week work out program
6 weeks training
6 week workout program
6 week workout programs
30 day workout plan to get ripped
six week workout
male workout plan
work out program
workouts to get shredded
men’s workout
get shredded workout
mens work out program
workout men
best workouts to get ripped
beach muscles
3 day workout routine to get ripped
gym workout for men
summer workout schedule
6 week workout plan to lose weight
shred workout plan
cutting workouts
work out regimen
workout training program
best shredding workouts
shredding workout plan
best shred workout
what is the best workout routine
male beach body
summer workouts
rip workout
five day workout plans
workout routine calendar
workout weekly routine
workout week plan
5 day workout plans
weekly gym workout routine
work out weekly routine
6 week fitness challenge
cutting exercises
5 day split routine
intense workout routine
60 day shred
workout split 5 day
five day workout split
lifting plans
30 day beach body workout
workout 6 days a week
furious 60 complete cutting guide
workout splits 5 day
bodybuilding 5 day split
weekly fitness planner
five day split
free online fitness programs
mens workout routines to get ripped
work out plans to get ripped
working out plan to get ripped
built for the beach week 1
6 week strength program
six weeks workout
men beach body workout
get shredded workout plan
getting cut workout routines
work out for men
workout routine men
workout plan to get cut
weekly gym routine male
weekly workout regiment
mens workout plan
how to get a beach body in a week
week workout plan for men
best exercises to get ripped
6 week cut
fitness plan for men
fittness training program
lift workout schedule
workout week
cutting weight workouts
weekly workout regimen
weekly workout regime
6 day weight lifting routine
5 days a week workout
five day workout routines
how to cut workout
6 day a week workout plan
6 day split workout routines
mens fitness workout plans
weekly full body workouts
6 day split workouts
best beach body workout for weight loss
weekly workouts
12 weeks to shred
slim in 6 workout schedule
mens beach body workout
work out plan to get ripped
4 day workout routine to get ripped
60 day workout plan to get ripped
men fitness workout
mens workout program
best workout routines for men
weekly workout plans for men
6 week fat burning workout
free beach body workout plan
fitness programs for men
men workout plans
7 week workout plan
workout plan men
weekly workout schedule for men
mens weight lifting routines
workout schedule men
weekly workout plan for men
ripped body workout
workout plans to get cut
weekly workout plans
daily workout plan for men
weight lifting routine for men
shredding program
good workout regimen
cutting workout program
cut workout plan
weekly lifting routine
week workout routine
workout weekly plan
6 days a week workout plan
summer shred workout
gym weekly routine
men at beach
week workout schedule
men beach
body gym exercises
5 day muscle building workout
best lifting programs
6 day split workout routine
cutting program bodybuilding
12 week bodybuilding program
best workout routine to get ripped
getting ripped workout plans
6 week weightlifting program
week program
workouts to get ripped fast
6 week weight training programme
weight training programme for men
6 weeks weight training program
weight training program for men
mens work out plans
weight training programs for men
summer workout program
3 month workout plan to get ripped
work out traning
summer workout programs
weight training programmes for men
6 week workout plan to gain muscle
mens gym workout routine
week workout
6 week weight lifting program
gym workout schedule for men
mens gym workout routines
work outs for men
mens work out
weekly workout program
work out schedule for men
men workout routine
men work out plan
week workout program
workout programs to get cut
mens work out plan
weekly workout programs
weekly work out plans
weekly work out program
workout plan for cutting
workoutplan
workout to get shredded
best cutting workout routine
workout regiments
muscle fitness workout routines
6 week weight loss workout plan
week work out plan
weekly lifting routines
cut workout routine
5 day full body workout
good weekly workout routine
mens fitness workout programs
mens fitness workout routines
extreme workout plan
5 day work out
whats a good workout schedule
5 days workout plan
5 day workout splits
5 day training split
cutting routine bodybuilding
best five day split
5 day bodybuilding workout schedule
how to get a beach body in a month
4 day split workout routines
how to get a beach body in 3 months
built to shred
ripped in 30 week 4
10 week body change review
workouts for getting ripped
getting ripped workout
men’s workout routines
6 week full body workout
best workout programs for men
6 week challenge workout
beach body program
cutting season workouts
workouts for cutting
muscle and fitness 4 week workout
6 day gym workout schedule
6 day workout
5 day gym routine
5 day workout program
beach men
5 day split workout routine
new beach body workout
6 day split workout
how to get a beach body in 2 months
12 week shred program review
free 12 week workout plan
workout schedule to get ripped
6 weeks program
gym workouts to get ripped
6 week programme
best weekly workout routine to get ripped
mens workouts to get cut
weekly workout plan to get ripped
2 month workout plan to get ripped
week workout plan to get ripped
gym workout to get ripped
mens workouts to get ripped
6 week strength training programme
5 day workout routine to get ripped
6 week lifting program
6 week program
mens workout regime
6 week training
6 week workout routine
mens workout regimen
6 week strength training program
weekly workout routines for men
get jacked workout
week gym workout
male work out routine
week full body workout routine
6 weeks muscle building program
weight lifting schedule for men
shredding workout routine for men
exercise plan for men
weight lifting plan for men
best workout to get shredded
summer body workout plan
weight training routines for men
shred workout routine
work out plans for men at the gym
work out prgrams
getting ripped in 12 weeks
week gym workout plan
workout plans for a week
good cutting workout
6 week workout challenge
shredded routine
5 day workout plan for men
work out training schedule
daily workout program
workout plan for the week
weekly gym workout plans
cutting cycle workouts
a week workout plan
5 day a week workout routine
weekly weight lifting routines
5 day lifting routine
weekly gym workout
bodybuilding routine for cutting
weekly full body workout routines
six day workout routine
5 day weight lifting plan
5 day weight lifting program
workout plan for a week
cutting cycle workout
what is the best 5 day workout split
week workout chart
weekly exercise plans
a weekly workout plan
mensbeach
mens beach
6 day workout schedule
workout cutting
6 days workout schedule
5 day mass building workout
good 5 day workout
5 day workout routine for mass
5 day muscle building routine
six day workout split
10 week workout plan to lose weight
weekly exercise planner
best beach body programs
lifting 6 days a week
gym 6 days a week
6 week challenge free
6 week slimdown
6 week slim down
www bodyshredprogram com
12 week shred program pdf
16 week workout program
30 day beachbody challenge chart
6 week fitness plan
10 week workout plan to get ripped
beach body 6 weeks
workout regimen to get ripped
six week beach body
get ripped quick workouts
best workout program to get ripped
built for the beach week 2
six weeks training
six week training
workout beach
workout routine to get shredded
workout to get you ripped
summer beach body workout
6 week workout plans
workout regimen to get cut
summer beach body workouts
6 week fat loss programme
workouts to get you ripped
free workout plans for men
30 day get ripped
mens gym routine
6 weeks workout
best beach body workouts
6 week muscle building workout
6 day workout routine to get cut
workout program men
work out schedule men
workouts that get you ripped
work out program for men
week work out
mens gym routines
3 week workout plan to get ripped
work out programs for men
men workout routines
workout programme
6 week fat loss
best shred program
summer work out plans
the best workout program
exercises to get cut
weekly workouts for men
best shredding program
getting fit in 6 weeks
gym workout routines men
weekly gym routines
5 month workout plan
shredding workouts
5 day fitness plan
best gym workout plan
great workout programs
intense workout program
week bodybuilding routine
six day workout routines
6 day workout routines
five day workout routine
built for men
weight lifting weekly routine
5 day full body workout plan
gym weekly workout plan
weekly work out
workout program for cutting
i need a workout plan
6 day workout routine to lose weight
mens program
summer workout plan at home
weekly lifting workout plan
best gym workout schedule
workout program to get big
six days workout routine
best 5 day split workout
weekly bodybuilding routine
five day a week workout
5 days workout routine
5 day lifting split
6 month work out
five days a week workout
weekly gym routine for weight loss
five day split workout
best 6 day workout split
5 day strength training
5 day exercise routine
rip 60 workout schedule
bodybuilding workouts for cutting
best beachbody workout
built for man
6 day a week
15 week workout plan
cutting programs bodybuilding
weekly workout challenge
best beachbody program for fat loss
12 week shred program
men on a beach
cutting workout bodybuilding
for the beach
12 week exercise plan
free 6 week weight loss challenge
beachbody 2 day fast
ripped workout routine
6 weeks to get ripped
male beach body workout
6 week fitness programs
best gym workouts to get ripped
programme to get ripped
great workout routines to get ripped
get ripped workout program
programs to get ripped
6 week fitness programme
best program to get ripped
the best workout routine to get ripped
workout programs get ripped
mens workout plan to get cut
workout programs for men to get ripped
6 week cutting program
six weeks workout program
summer body workout men
mens fitness beach workout
summer body workout plan male
six week workout program
best workout to get ripped fast
beachbody workout routines
beach body for man
shredded in 6 weeks
6 week fitness program
work out routine to get cut
lean and ripped workout
how to get ripped workout
full body workout to get ripped
lifting routines to get cut
6 week shredding program
man work out plan
mens weight lifting programs
6 week cardio workout plan
mens weight lifting routine
work out plan to get cut
work out plans to get cut
weekly workout routine men
free weekly workout plans
work out routine schedule
best workouts to get ripped fast
best exercise to get ripped
get shredded program
six week workout plan for weight loss
work out routines for men
free beach body workout program
6 weeks gym workout plan
mens fitness routine
gym workout plans for men
beach body male
weeks workout plan
ultimate shred workout
full body shred workout
weight lifting workout plans for men
weekly routine workout
mens weight lifting program
fitness workout program
best ripped workout
how to get ripped in 2 months
best gym workouts for men
get ripped in 3 weeks
summer workout plans
best workout to get cut
best full body workout to get ripped
superset programs
full body shredding workout
work out get ripped
getting cut workout
best workouts to get shredded
6 weeks to get in shape
exercise to get ripped
6 day a week workout routines
body workout programs
summer exercise routine
shredded workouts
body workout program
intense workout programs
week routine workout
body work out program
6 week workout plan for women
5 day exercise plan
cutting workout schedule
5 week fitness challenge
best lifting routine for cutting
cutting workout plans
amazing workout routines
mens 6
muscle cutting workout
best male beach body
6 day workout routine for men
weekly full body workout plan
full week workout plan
six day workout
week routine for gym
need a workout plan
extreme workouts routines
muscle cutting workouts
workout schedule to get big
weekly work out routines
weekly routine for gym
i need a workout
5 day strength training program
5 day gym workout plan
work out schedual
free weekly workout plan
beachbody exercise programs
best fitness program
cutting workout split
bodybuilding programs for cutting
6 day lifting routine
5 day workout routines to build muscle
6 day cutting routine
six days workout plan
workout split 6 day
5 day full body workout routine
5 day workout to build muscle mass
5 day a week lifting program
6 days workout routine
full body workout calendar
weekly workout schedules
weekly gym workouts
5 day workout for mass
mens fitness routines
60 day exercise plan
6 week body transformation program free
full body week workout
bodybuilding program for cutting
6 day bodybuilding workout schedule
6 day bodybuilding routine
a workout routine review
3 week beach body
6 day bodybuilding split
beach body workouts for free
cutting programs
free beach body workout
best beachbody workouts
six day a week
football training programme 6 week
6 day training split
12 week program workout
5 day split bodybuilding
program fitness
men program
list of beachbody programs
the amazing 12 workout
trx 12 week program
10 week program
six week beach body workout
best workout schedule to get ripped
weight lifting program to get ripped
mens workout programs free
5 week workout plan
mens fitness program
men’s fitness programs
how to get ripped workout plan
beach body workout routine
get ripped in 6 weeks
workout schedule get ripped
routines to get ripped
six week training programme
weight lifting routines to get ripped
summer weight lifting programs
weight lifting programs to get ripped
mens fitness programs
weekly workout routines to get ripped
six weeks training programme
free workout plan to get ripped
great workouts to get ripped
workout program for men to get ripped
beach body workouts for men
six week training programmes
lifting routine to get ripped
ripped workout plans
get shredded workout routine
ripped workout program
work out routine for men to get ripped
best get ripped workout
the 6 week built for the beach program
get cut workout routine 5 day
6 weeks fitness
6 week fitness
exercise routines to get ripped
workout plans get ripped
workout schedules to get ripped
best gym routine to get ripped
six week fitness plan
lifting workouts to get ripped
best workout routine to build muscle and get ripped
6 week built for the beach
weight lifting routine to get ripped
best beach body workout for men
summer workout plan men
fastest workout to get ripped
30 day mens workout plan
6 week beach body diet
6 week weight training program
7 day workout plan to get ripped
quick workouts to get ripped
12 week workout plan to get ripped
rip workout routine
get shredded workout program
2 month workout program
weekly training plan
best 6 week workout plan
simple workouts to get ripped
workouts for beach body
gym 6 weeks to shred
shredded workout routine
weight lifting to get ripped
7 weeks to getting ripped
workout for mens
6 month workout plan to get ripped
workout plan to get ripped in 3 months
ultimate beach body workout
beach body workout program
male workout routines
ripped for summer
6 week exercise programme
workout plan to get ripped in 3 weeks
get ripped in 10 weeks
mf workout routine
workouts that get you ripped fast
6 week exercise program
beach body training
5 week fitness plan
men workout programs
summer lifting program
work out regimen to get cut
body beach workout
workout routine to get ripped in 4 weeks
shredded workout plans
ripped workout plan
built for the beach week 3
men gym workout
get ripped program
6 week fat burning workout plan
workout to get cut fast
workout program to get cut
work out schedule to get cut
workout routines to get lean and cut
3 week intensive workout plan
mens weight training routines
work out routine men
workout plans to build muscle and get cut
weekly training planner
mens workout plans for the gym
home workout plan to get ripped
weight lifting plans for men
men gym workouts
built for the beach week 4
simple workout to get ripped
workout programs to get lean
cutting fitness plan
weekly full body workout plans
week weight training program
workouts to get cut fast
good workout plan for men
how to get cut up fast workouts
gym workouts to get cut
lifting schedule for men
men work out plans
the best workout to get ripped
work out plan men
man beach body
best workout plans for men
6 week exercise plan
work out to get cut
best shredding workout program
6 week muscle building plan
ultimate shredding workout
free weekly workout routines
body training programmes
good workout routine for men
weight training to get ripped
good workout to get ripped
best exercises for getting ripped
workout plans for the week
a week workout routine
shredding workout plans
shred workout plans
60 workout plan
workout to build muscle and get ripped
cutting workout routine 5 days
week workout routines
workout plans for men at the gym
week training plan
weekly weight training programme
6week body
workout plan for week
total beach body workout
6 weeks shred
5 day work out plan
best work out plans
weekly gym plan
cutting season workout
workout plans weekly
weekly weight training programs
cutting exercise program
a weekly workout routine
workout program to get ripped bodybuilding
6 weeks body challenge
week gym plan
week workout plan for gym
workout schedule for the week
shred workouts
best cutting routine
beach body exercises
cutting lifting routine
6 days workout program
weight lifting to get cut
6 week home workout plan
beachbody workout schedule
workout routine for cutting
exercise routine schedule
shredding muscle workouts
5 day workout routines
5 day a week workout plan
5 day gym workout routine for men
bodybuilding cutting workout schedule
weekly gym planner
weekly workout plan for gym
weekly workout plan for the gym
workout cut
weight lifting weekly plan
6 day gym routine
cutting workout plan full body
5 day week workout
free workout training programs
weekly workouts at the gym
how to plan a workout week
week full body workout plan
cut up workout
week schedule workout
12 week cutting workout plan
best exercises for cutting
day by day workout routine
full body workout 6 days a week
muscle and fitness routines
full week workout
extreme workout plans
best summer workouts
workout day plan
muscle and fitness program
12 week cutting workout
5 day gym workout routine
getting big and ripped
gym weekly workout routines
6 week workout plan at home
6 day workout plan to build muscle
gym weekly workout routine
cutting workout routine bodybuilding
5 day lifting program
best 6 day workout
five day workout plan
complete workout schedule
full body workout bodybuilding cutting
weekly weight lifting schedule
weekly gym workout plan
best 5 day workout plan to build muscle
a good weekly workout routine
get shredded workout pdf
weekly weight training routine
weekly workout plans for the gym
5 days workout
5 day workout schedule for men
6 days a week workout routine
weight lifting weekly schedule
weekly weight training routines
weekly gym workout plan to lose weight
weekly weight lifting workouts
gym schedule workout for men
4 day split workout for cutting
exercise weekly routine
intense gym workout routine
5 day strength workout
5 day split workout routines
6 day week workout plan
split routine workout plan
5 day muscle building workouts
bodybuilding shredding routine
bodybuilding cutting workout plan
60 day beachbody challenge
workout programs free
5 day split workouts
60 day fitness program
5 weeks to get fit
bodybuilding workouts schedule 5 days
what is cutting workout
3 day split workout for cutting
work out 6 days a week
free beach body program
bodybuilding 6 day split
5 day split routine bodybuilding
5 day split workout routine muscle and strength
60 days fitness program
6 week workout results
work out weekly schedule
system 6 workout
12 week shred program free
best beachbody programs
12 week shred ultimate guide
weekly workout schedule for beginners
5 day workout split for mass
12 week weight training program
12 week exercise program
60 day fitness challenge schedule
12 day workout plan
12 week weightlifting program
best 6 day split
best program for cutting
most effective beachbody workout
slim 6 workout schedule
beachbody fitness programs
5 day workout challenge
beach body workouts free
which beachbody program is best for me quiz
8 week summer slimdown
bosu ball big 5
6 week body challenge
six degree burn fitness
weekly exercise challenges
four day bodybuilding split
the amazing 12 week physique program
ripped 60
12 week workout plan bodybuilding
get ready for the beach
women 5 day workout plan
get ripped workout routine
get ripped fast workout plan
beach muscle workout
best workout plan to get ripped
mens fitness workout program
workout program to get ripped
free workout plans to get ripped
the best workout program to get ripped
six week program
built for the beach workout
how to get ripped in 8 weeks
6 weeks workout plan
beach body workout for men
8 week beach body workout
lean and ripped workout plan
summer beach body
best workout to build muscle and get ripped
daily work out program
workouts for a beach body
men’s workout routine
get ripped workout plan bodybuilding
fitness schedule for men
best male workout plan
the beach body workout
workout programs for men to get ripped at home
workout routines men
getting cut workout routine
best workouts to get cut
weight workouts for men
best workout program for men
6 week muscle building program
fitness plans for men
daily workout regimen
how to get a beach body in 4 weeks
six week fitness challenge
fitness training plan
cut routine
daily gym workout chart for men
fast training program
mens gym workout
ripped training
8 week beach body diet
workout program schedule
perfect male beach body
shredding exercises
summer workout plan to lose weight
6 month workout
best cutting workout plan
exercises for cutting
ripped exercise
workout progams
5 day weight training routine
best workout for cutting
4 day workout split cutting
cutting bodybuilding routine
5 day muscle building workout routines
workout for cutting
4 day split workout routine for cutting
body work out schedule
weekly gym schedule
best 5 day workout routine to build muscle
weekly workout chart
full body workout for cutting
work out scedual
weekly fitness routine
4 or 5 day workout split
beach body weights
how to get beach body in 2 months
6 day week
slim in 6 workout schedule free
12 week gym workout plan
beach body gym
beach body diet plan pdf
60 days to weeks