Ninja stamina is the stuff of legends. But it didn’t just come from superior conditioning. They learned to rewire the way they moved through space with exercises that reestablished biomechanically efficient movement patterns.

When these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time!

You might think we’re kidding about the name, but Ryan actually trained in that ninja stuff for over 20 years. He’s got the black belts, certificates, and the silly collection of practice weapons to prove it. And now we’re sharing some of it with you. This program was buried deep within the BodyweightCoach vaults. It’s a secretive circuit created for Ryan’s very first — and long out of print — DVD project.

Ninja Cardio is structured around a traditional Monday-Wednesday-Friday schedule. But you can do it on whichever days you like, as long as you leave one day of rest in between, and hit 3 sessions per week.

As you move through the 28-day program, the number of rounds will change. Consult your Master Program Chart to see how many rounds you should complete that day.

Choose the level of movement difficulty that best matches your current abilities. By Week 4 you should be performing all movements at Level 2 for the full 10 rounds.

If you want to see optimal progress, you should perform extra cycles of the Cool Down on at least a few of your non-training days. When you fit it in is up to you. Just don’t neglect it.

Finally, we’ve provided a link at the bottom of this page that will take you directly to the Inside Access forum post created for this workout. If you have questions, please post them there. We also urge you to start a training log on the forums. The accountability of recording your progress where others can track it has been proven to improve your success rate with your training program. Remember, we’re here to help!

Good luck!

Download Your Manual and Charts Below

=> Manual Download link <—Right click and save this file to disk as ninja_cardio_manual

=> Charts Download link <—Right click and save this file to disk as ninja_cardio_charts

(Note: click the icon to the right of each box to drop down content)

Ninja Cardioflow Intro

To download this video, right click on the link below and save the file as ninja_cardioflow_intro. Mac users, hold down the Ctrl button and click the link.

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Ninja Cardioflow Instructional

To download this video, right click on the link below and save the file as ninja_cardioflow_instructional. Mac users, hold down the Ctrl button and click the link.

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Ninja Cardioflow Follow Along 1

To download this video, right click on the link below and save the file as ninja_cardioflow_follow_along_1. Mac users, hold down the Ctrl button and click the link.

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Ninja Cardioflow Follow Along 2

To download this video, right click on the link below and save the file as ninja_cardioflow_follow_along_2. Mac users, hold down the Ctrl button and click the link.

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You just stepped into an express elevator to the bottom: you’re going to hit hard, but you’ll find out just how deep your reserves are. And you’ll have to reach down even deeper to come out the other side. But when you do, you’ll be amazed at the new body you see.

We’re playing with training density here, and that’s no joke. You’re fighting to beat your time. Doing more with less. Resting as little as possible. Adapting and growing even as you melt fat and shred your physique.

This is a program that Adam developed for his private clients. If you want to know why they curse him with a smile, then turn the page and get to work. If you dare…

Time your workout from start to finish. As you move through the 28-day program, your goal should be to beat your previous time. Even if you’re just shaving off seconds from one workout to the next, you’re either increasing your speed of movement or decreasing your rest time or both. That means greater training density, and greater results.

The program is structured around a traditional Monday-Wednesday-Friday schedule. But you can do it on whichever days you like, as long as you leave one day of rest in between, and hit 3 sessions per week.

Good luck!

Download Your Manual And Charts Below

=> Manual Download link <—Right click and save this file to disk as doom_manual

=> Charts Download link <—Right click and save this file to disk as doom_charts

(Note: click the icon to the right of each box to drop down content)

Descending Doom Phase 1

To download this video, right click on the link below and save the file as doom_video_1. Mac users, hold down the Ctrl button and click the link.

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Descending Doom Phase 2

To download this video, right click on the link below and save the file as doom_video_2. Mac users, hold down the Ctrl button and click the link.

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The gloves are off! If you want to get in shape then step into the ring. But be warned: once that door is locked shut, the only way out is through total victory…

Octagon ramps up your conditioning and fat loss by focusing on work capacity, the baseline of all our fitness and of prime necessity regardless of your sport, occupation or lifestyle.

The program is divided into two separate sets. Set A promotes an extended work set through waving intensity. We’re using cardio-intensive exercises paired with isometric holds to really crank things through the roof. Just when you think you can’t hold the pose any longer, you’re bumped into a high cardio movement, working a slightly different aspect of conditioning while recovering and shifting out that accumulated lactic acid in motion. And when you’re starting to gas, you’ll shift to an isometric hold, catching your breath while increasing your strength. There’s no rest for the wicked, and you have been wicked indeed!

Set B promotes extended work capacity through frequent changes in movement type, with intermittent blocks of 15 seconds rest. The circuit requires your body to recover as much as possible in short blocks of time. Which translates to the ability to perform more work in a given period, because your body learns to recover more quickly.

You’ll be doing the same two circuits for the entire 28-days, so you only have to memorize two sequences of exercises. But these are complex movements that will tax your nervous system and concentration to the limit! Focus on the fine points and strive to get a little better each session. And remember: the number of circuits varies with each workout in a very specific pattern of Undulating Periodization. Check the Master Program Chart each time to find out how many circuits you should do.

You’ll begin each workout with a Warm Up routine to prep your joints for exercise, and you’ll end each workout with a short series of stretching movements that have been specifically chosen to unload the tension you just put in. They’ll speed your recovery, improve your health and mobility, and enhance your results on this program. Don’t skip them!

Finally, we’ve provided a link at the bottom of this page that will take you directly to the Inside Access forum post created for this workout. If you have questions, please post them there. We also urge you to start a training log on the forums. The accountability of recording your progress where others can track it has been proven to improve your success rate with your training program. Remember, we’re here to help!

Good luck!

Download Your Manual And Charts Below

=> Manual Download link <—Right click and save this file to disk as octagon_manual

=> Charts Download link <—Right click and save this file to disk as octagon_charts

(Note: click the icon to the right of each box to drop down content)

Warm Up & Cool Down

Warm Up

To download this video, right click on the link below and save the file as octagon_warmup. Mac users, hold down the Ctrl button and click the link.

Download m4v

Cool Down

To download this video, right click on the link below and save the file as octagon_cooldown. Mac users, hold down the Ctrl button and click the link.

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Instructional Videos

Set A

To download this video, right click on the link below and save the file as octagon_instruct_A. Mac users, hold down the Ctrl button and click the link.

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Set B

To download this video, right click on the link below and save the file as octagon_Instruct_B. Mac users, hold down the Ctrl button and click the link.

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Follow Along Videos

Set A

To download this video, right click on the link below and save the file as octagon_Follow_A. Mac users, hold down the Ctrl button and click the link.

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Set B

To download this video, right click on the link below and save the file as octagon_Follow_B. Mac users, hold down the Ctrl button and click the link.

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Join the forum discussion on this post - (10) Posts

You loved the original FuZion program. You demanded more. And we’re here with the sequel. FuZion 2.0: The Dumbbell Strikes Back.

This hybrid bodyweight-dumbbell attack takes you through the entire range of your movement potential so the muscle gains you make are functional as well as beautiful. You’ll develop skill and coordination as you move through the program, while continuing to stimulate muscle growth and fat loss.

It’s been mercilessly designed to kick your fitness into high gear, throw your “I wanna train” into overdrive, and inject a new and interesting element into the mix to keep plateaus and boredom at bay. We know you’re gonna love it!

The shortest workout in your 28-day cycle is 12 minutes plus warm up and cool down. The longest session is around 40 minutes plus warm up and cool down. But don’t let these numbers lull you into a false sense of security. This program is incredibly intense!

You’ll be doing the same circuit for the entire 28-days, so you only have to memorize one sequence of exercises. But these are complex movements that will tax your nervous system and concentration to the limit! Focus on the fine points and strive to get a little better each session. And remember: the number of circuits varies with each workout in a very specific pattern of Undulating Periodization. Check the Master Program Chart each time to find out how many circuits you should do.

You’ll begin each workout with a Warm Up routine to prep your joints for exercise, and you’ll end each workout with a short series of stretching movements that have been specifically chosen to unload the tension you just put in. They’ll speed your recovery, improve your health and mobility, and enhance your results on this program. Don’t skip them!

Finally, we’ve provided a link at the bottom of this page that will take you directly to the Inside Access forum post created for this workout. If you have questions, please post them there. We also urge you to start a training log on the forums. The accountability of recording your progress where others can track it has been proven to improve your success rate with your training program. Remember, we’re here to help!

Good luck!

Download Your FuZion 2.0 Manual
=> Download link <—Right click and save this file to disk as manual_fuzion2

Download Your FuZion 2.0 Daily Charts
=> Download link <—Right click and save this file to disk as charts_fuzion2

Click the triangle icon to the right side of each bar to drop down content)

Warm Up & Cool Down Videos

Warm Up

To download this video, right click on the link below and save the file as warm_fuzion2. Mac users, hold down the Ctrl button and click the link.

Download m4v
___________

Cool Down

To download this video, right click on the link below and save the file as cool_fuzion2. Mac users, hold down the Ctrl button and click the link.

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Instructional Video

To download this video, right click on the link below and save the file as instruct_fuzion2. Mac users, hold down the Ctrl button and click the link.

Download m4v
___________

Follow Along Workout Video

To download this video, right click on the link below and save the file as follow_fuzion2. Mac users, hold down the Ctrl button and click the link.

Download m4v
___________

Critters uses natural “animal-style” movements in a tightly periodized package, giving busy people a minimalistic way to train while keeping their progress constant.

We know that many of you are pressed for time. And our increasingly hectic modern lifestyles mean that exercise is often one of the first things to go when schedules get out of control. It’s unfortunate, because regular exercise, in addition to burning calories and melting fat, gives you more energy, reduces stress, and helps you cope with the very demands that are in danger of overwhelming you.

With Critters in your corner three times per week, you never need to fear falling off the exercise wagon again!

The shortest workout in your 28-day cycle will be 10 minutes plus warm up and cool down. The longest session will be 35 minutes plus warm up and cool down. But don’t let these numbers lull you into a false sense of security. This program is intense!

You’ll be doing the same four-movement circuit for the entire 28-days, so you only have to memorize one sequence of exercises. But these are complex movements that will tax your nervous system and concentration to the limit. Focus on the fine points and strive to get a little better at them each session. The number of circuits varies with each workout in a very specific pattern of Undulating Periodization.

You’ll begin each workout with a Warm Up routine to prep your joints for exercise, and you’ll end each workout with a short series of stretching movements that have been specifically chosen to unload the tension you just put in. They’ll speed your recovery, improve your health and mobility, and enhance your results on this program. Don’t skip them!

Finally, we’ve provided a link at the bottom of this page that will take you directly to the Inside Access forum post created for this workout. If you have questions, please post them there. We also urge you to start a training log on the forums. The accountability of recording your progress where others can track it has been proven to improve your success rate with your training program. Remember, we’re here to help!

Good luck!

Download Your Manual Below:
=> Download link <—Right click and save this file to disk as manual_critters

Download Your Critters Program Charts Below:
=> Download link <—Right click and save this file to disk as charts_critters

(Click the icon at the right of each bar to drop down content)

Warm Up & Cool Down

Warm Up

To download this video, right click on the link below and save the file as critters_warmup. Mac users, hold down the Ctrl button and click the link.

Download m4v___________

Cool Down

To download this video, right click on the link below and save the file as critters_cooldown. Mac users, hold down the Ctrl button and click the link.

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Instructional Video

To download this video, right click on the link below and save the file as critters_instruct. Mac users, hold down the Ctrl button and click the link.

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Follow Along Video

To download this video, right click on the link below and save the file as critters_follow. Mac users, hold down the Ctrl button and click the link.

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Join the forum discussion on this post - (3) Posts

This is another routine that Adam stole from his SkiFlow program.

We thought it would make a good addition here for any of you who feel you need more work on your Prasara yoga. This routine provides a great base to help deepen your understanding and your practice.

Download mp4 <– Right click (ctrl-click Mac) and save to disk

Download m4v <– Right click (ctrl-click Mac) and save to disk

4×7 Kick-Start Routine

If you’ve used BER and the Bodyweight Blueprint, then you know how the 4×7 works. If not, you’re in for a treat!

This program is a super powerful Kick Start program that’s perfectly adapted to the 4×7 formula. But we’ve also included a 7 day training schedule for those that prefer to work from a plan based on days of the week.

Instructional Videos

Intu-Flow Warm-up / Recovery

Download mp4 <– Right click and save to disk (hold ctrl and click on Mac)
Download m4v <– Right click and save to disk (hold ctrl and click on Mac)

Intu-Flow Joint Mobility (complete 5-10 reps each)

• Neck Circles
• Neck Rolls
• Shoulder Rolls
• Arm Top Circles
• Arm Side Circles
• Thoracic Front to Back / Side to Side / Circles
• Hip Big Circles
• Knee Ellipse Outside
• Knee Ellipse Inside

Prasara Cooldown / Recovery

Download mp4 <– Right click and save to disk (hold ctrl and click on Mac)
Download m4v <– Right click and save to disk (hold ctrl and click on Mac)

Prasara Yoga Flow (complete 3 rounds of the flow)

• Sleeping Warrior
• Sleeping Reach Under
• Camel & Cat
• Upward Facing Dog
• Floor Scorpion
• Folded Shin Box
• Tunnel Reach
• Shin Roll Transition / Triangle Pose
• Repeat previous three to other side…

Workout A—Moderate Intensity

Download mp4 <– Right click and save to disk (hold ctrl and click on Mac)
Download m4v <– Right click and save to disk (hold ctrl and click on Mac)

Warm Up -> 1 x No Intensity Intu-Flow Routine

Giant Set 1 (complete 3 sets)

• 60 second Wall Squat
• 30 second Squat
• 30 second Jump Squat

Rest 1 Minute

Giant Set 2 (complete 3 sets)

• 45 second Half Push Up Hold
• 15 second Quad Squat
• 15 second Quad Hop

Rest 1 Minute

Cool Down -> 1 x Prasara Yoga Flow

Workout B—High Intensity

Download mp4 <– Right click and save to disk (hold ctrl and click on Mac)
Download m4v <– Right click and save to disk (hold ctrl and click on Mac)

Warm Up -> 1 x No Intensity Intu-Flow Routine
Maximum Rounds in 20 minutes

1. 20 Lunges
2. 15 V-Ups
3. 10 Jump Squats
4. 5 Leg Swoops

Record your number of rounds:
Cool Down -> 1 x Prasara Yoga Flow

Training Schedules

4 Day Schedule (4x7 Formula)

4 Day Cheat Sheet <—Click to download

_____________________

Day 1—No Intensity

RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower (What’s this? Click here to find out…)

When you reach the No Intensity day, follow along with the Intu-Flow Warm-up / Recovery video above. Do it twice through on this day.

Your No Intensity recovery day is one of the keys to the rapid adaptation you’ll experience with this program. Do not skip it!

Day Two—Low Intensity

RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower

Your task on the Low Intensity day is to use specific compensatory movements to balance growth and remove the parking brake from your high-performance output and mobility.

When you reach the Low Intensity day, follow along with the Prasara Cooldown / Recovery video above. Do it 2-3 times through.

Day Three—Moderate Intensity

RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower

Now the work starts. Your task on the Moderate Intensity day is to ramp up your output according to the specific mission objectives.

When you reach the Moderate Intensity day, watch Workout A—Moderate Intensity video above and perform the session at the level you’ve chosen to complete.

Day Four—High Intensity

RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower

If you’ve been following the plan, this will be your peak performance day.

When you reach the High Intensity day, watch the Session B—High Intensity video above and perform the session at the level you’ve chosen to complete.

Then take a long hot shower and bask in your success. You’ve got two days of active No Intensity and Low Intensity recovery before you have to hit it all over again.

That’s how the 4 days of the 4×7 microcycle shape up. This 4-step pattern is repeated 7 times for a total of 28 days—or one complete cycle.

7 Day Schedule (conventional)

7 Day Cheat Sheet <— Click to download

____________________

Sunday—No Intensity

RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower (What’s this? Click here to find out…)

When you reach the No Intensity day, follow along with the Intu-Flow Warm-up / Recovery video above. Do it twice through on this day.

Your No Intensity recovery day is one of the keys to the rapid adaptation you’ll experience with this program. Do not skip it!

Monday—Low Intensity

RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower

Your task on the Low Intensity day is to use specific compensatory movements to balance growth and remove the parking brake from your high-performance output and mobility.

When you reach the Low Intensity day, follow along with the Prasara Cooldown / Recovery video above. Do it 2-3 times through.

Tuesday—Moderate Intensity

RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower

Now the work starts. Your task on the Moderate Intensity day is to ramp up your output according to the specific mission objectives.

When you reach the Moderate Intensity day, watch Workout A—Moderate Intensity video above and perform the session at the level you’ve chosen to complete.

Wednesday—No Intensity

RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower (What’s this? Click here to find out…)

When you reach the No Intensity day, follow along with the Intu-Flow Warm-up / Recovery video above. Do it twice through on this day.

Your No Intensity recovery day is one of the keys to the rapid adaptation you’ll experience with this program. Do not skip it!

Thursday—Low Intensity

RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower

Your task on the Low Intensity day is to use specific compensatory movements to balance growth and remove the parking brake from your high-performance output and mobility.

When you reach the Low Intensity day, follow along with the Prasara Cooldown / Recovery video above. Do it 2-3 times through.

Friday—Moderate Intensity

RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower

Now the work starts. Your task on the Moderate Intensity day is to ramp up your output according to the specific mission objectives.

When you reach the Moderate Intensity day, watch Workout A—Moderate Intensity video above and perform the session at the level you’ve chosen to complete.

Saturday—High Intensity

RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower

If you’ve been following the plan, this will be your peak performance day.

When you reach the High Intensity day, watch the Session B—High Intensity video above and perform the session at the level you’ve chosen to complete.

Then take a long hot shower and bask in your success. You’ve got two days of active No Intensity and Low Intensity recovery before you have to hit it all over again.

That’s how the 4 days of the 4×7 microcycle shape up. This 4-step pattern is repeated 7 times for a total of 28 days—or one complete cycle.