Wittrock Workouts

$24.00

These are my personal workouts I’ve used to get in the best shape of my life. It doesn’t matter how old you are, if you are a male or female, beginner or professional, this workout program is for you and will give you the results you deserve!

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Description

Challenge Yourself

Fortune Favors the Bold

These are the personal workouts Jason Wittrock uses to get in the best shape of his life. It doesn’t matter how old you are, if you are a male or female, beginner or professional, this workout program is for you and will give you the results you deserve!

This program was designed with your busy schedule in mind, and allows you to conquer it however fast or slow you want. You can workout as many days per week as your schedule allows, and take a rest day when you feel you need one. But you must finish every single workout.

Along the way, you will learn over 100 different exercises and challenge yourself with supersets, drop sets, tempo training, ab routines, and tabata cardio. Additionally, I have provided links for each exercise that demonstrates how to perform the exercise and give you tips on execution.

I’m no different than you. If it works for me it will work for you. I’m confident my workout program will work for you, but only if you are ready to work for you!

Program Overview

Important things to look over before you get started

Order of Workouts

Begin with Workout #1 and continue down the list until your reach Workout #30

The workouts are written in strategic order and should be followed accordingly. Each workout focuses on a specific muscle group. The workout order allows ample recovery time before a muscle group is trained again.

Workout Frequency

Ideally, you should perform at least 3-5 workouts per week to achieve the best results on this program. Make an effort to workout as many days per week as your schedule allows.

Rest Days

Rest days are important! In order for your body to build and tone muscle you must allow it to rest and recover. If you don’t allow your body to go through the healing process you will get weaker, not stronger!

Take rest days when necessary. It is recommended you take at least 1-2 rest days per week for optimal recovery.

Order of Exercises

The exercises listed for each workout are in strategic order and should be followed exactly as they are written. However, if a certain situation prevents you from following the exercise order (i.e machine is taken) then simply skip the exercise and come back to it later.

Progressive Overload

In order to successfully stimulate muscle growth you must progressively increase the weight and resistance. After each set you should make an effort to increase the weight, even if only by a small amount.

Train to Failure

The ‘Golden Rule’ of building lean muscle is pushing your muscles to absolute failure! By pushing your muscles to absolute failure you fully stimulate every muscle fiber and cause maximum damage. Typically, on the last set of an exercise your goal should be to push until you fail.

Don’t let your fear of failure hold you back! You simply will not get results if you take it easy and never challenge yourself.

Finish Your Set

No matter what, you must ALWAYS finish the set you started. If your goal was to get 10 reps and you failed at 8 reps then have a spotter help you with the additional two reps, or decrease the weight and immediately compete the final two reps. Don’t think negatively about a positive situation. Remember, muscle failure is how you grow!

Rest Periods

You must allow yourself time to rest between sets (except supersets). There is no exact rest time to maximize results. Typically, you should allow yourself between 1-3 minutes rest between sets. Follow your instinct and what your ‘gut’ tells you when it comes to rest time. Soon as you feel ready, jump in there and go!

Tabata Cardio

Tababa is a type of interval training where you perform a high-intensity exercise for 20 seconds, followed by 10 seconds rest, repeated for 8 rounds (4 minutes total). For example, sprint for 20 seconds, then rest for 10 seconds, and repeat until 8 rounds are complete.

There are several ‘Tabata Timers’ available for iphone and android. I recommend you use a FREE app called ‘GYMBOSS’. Once you download the app you can press TABATA and begin

Tabata can be done using any high intensity exercise, such as: stationary or spin bike, treadmill sprints, elliptical, outdoor sprints, battle ropes, jump rope, ball slams, rowing machine, etc.

LISS Cardio

‘Low Intensity Steady State Cardio’ is any form of cardio performed at a pace you can comfortably maintain over a long period of time. You should be able to carry on a conversation while doing this type of cardio and your heart rate should be kept at a moderate level.

LISS cardio can be done on a treadmill, stationary bike or spin bike, elliptical, stair stepper, rowing machine, walking outside, hiking, etc.

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