3X Method: Phase I

Warm-up for all of Phase I and II will be 30 seconds of Speed Jacks. These are performed before every workout and will get your body ready for the workout (to see this movement done properly, view video inside the “Area 3X” members area).

Week 1

3X Method Phase I Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 1               
A) Prisoner Squat3×8-12              
**30 second rest between each set               
B) Pushups (do from knees if you need to)3×8-12              
30 second rest between each set               
C) 45 Degree lat pull down3×8-12              
30 second rest between each set               
D) Crunch (optional)3×10-15              

Week 2

3X Method Phase I Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 2               
A) Jump squat3×8-12              
30 second rest between each set               
B) T-pushups3×8-12              
30 second rest between each set               
C) Band curl3×8-12              
30 second rest between each set               
D) Isometric Ab curl (optional)3×20              
                
**Continue to take 30 second rest between every set for all workouts in Phase I as indicated above               

Week 3

3X Method Phase I Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 3               
A) Spiderman pushup3×10              
B) Stick em’ up squat with stability ball3×10              
C) Alternating crunch3×15-20              
D) Rear deltoid raise (optional)3×10              
                

Week 4

3X Method Phase I Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 4               
A) Advanced Prisoner Squat3×10              
B) Chest press w/resistance band3×10              
C) Seated row w/band3×10              
D) Side wiggle (optional)3×15-20              
                

Week 5

3X Method Phase I Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 5               
A) Stability Ball Pushup3×12-15              
B) Plank3×25 secs              
C) Stationary lunges3×12-15 each side              
D) Reverse crunch (optional)3×12-20              
                

Week 6

3X Method Phase I Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 6               
A) Squat & press w/band3×10              
B) Elevated pushup3×8-10              
C) Beginner Russian twist3×15-20              
D) 45 degree lat pull down (optional)3×10              
                

Week 7

3X Method Phase I Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 7               
A) Alternating split squat (w/weight if needed)3×8-10              
B) Explosive pushup3×8              
C) Seated Band Row3×8              
D) Hip extensions (optional)3×15              
                

Week 8

3X Method Phase I Set 1Set 2Set 3  Set 1Set 2Set 3  Set 1Set 2Set 3 
Week 8               
A) Alligator crawl3×15-20              
B) Flutter kicks3×15-20              
C) Jump squat3×10-12              
D) Seated row band (optional)3×12-15              
                

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Learn the fat-burning 3X Method to burn more calories in minutes than hours of cardio…