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    Spike Spiegel Workout PDF

    Uploaded by

    Sirine Boussama

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    © All Rights Reserved
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    Spike Spiegel Workout PDF

    Uploaded by

    Sirine Boussama
    685 views8 pages

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    Spike-Spiegel-Workout-PDF

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    685 views8 pages

    Spike Spiegel Workout PDF

    Uploaded by

    Sirine Boussama

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    SPIKE SPIEGEL

    WORKOUT ROUTINE

    Bonus PDF File


    By: Mike Romaine

    Copyright Notice
    No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or

    mechanical, including photocopying, recording, or by any informational storage or retrieval

    system without expressed written, dated and signed permission from the author. All copyrights

    are reserved.

    Disclaimer and/or Legal Notices

    The information provided in this book is for educational purposes only. I am not a doctor and this

    is not meant to be taken as medical advice.

    The information provided in this book is based upon my experiences as well as my

    interpretations of the current research available.

    The advice and tips given in this course are meant for healthy adults only. You should consult

    your physician to insure the tips given in this course are appropriate for your individual

    circumstances.

    If you have any health issues or pre-existing conditions, please consult with your physician

    before implementing any of the information provided in this course.

    This product is for informational purposes only and the author does not accept any

    responsibilities for any liabilities or damages, real or perceived, resulting from the use of this

    information.
    SPIKE SPIEGEL
    WORKOUT ROUTINE
    Training Volume:

    3-5+ days per week

    Explanation:

    To become Spike Spiegel we don’t have to train like crazy, but we do need to
    train to get a fairly chiseled physique. We’ll be doing three days of
    calisthenics training paired with your choice of either high intensity interval
    training, long distance cardio/endurance training or mixed martial arts training
    another 2-3 days per week to shred fat and give us that lean and toned
    physique that Spike has.

    Want To Upgrade This Workout?

    The Superhero Academy now comes with an Upgrade Your Workout Tool that
    allows Academy members to turn any SHJ workout into a 4-8 week fully
    planned regime detailing exact weights to lift and including reverse & tradition
    pyramid training, straight sets, super sets, progressive overload and more.

    Spike Spiegel Workout Routine: Sample Workout Schedule


    Monday: Spike Calisthenics A

    Tuesday: Jeet Kune Do Training or HIIT/Cardio


    Wednesday: Spike Calisthenics B

    Thursday: Jeet Kune Do Training or HIIT/Cardio

    Friday: Spike Calisthenics C

    Saturday: Active Rest Day

    Sunday: Rest Day

    **I’ll provide Mixed Martial Arts, HIIT and Cardio Resources at the end of the
    routine.**

    Spike Spiegel Workout Routine: Spike Calisthenics A


    Warm Up:

    800m Jog

    Workout:

    Jump Rope:

    3×100

    Push Ups

    4×25

    Chest Dips
    4×15

    Sit Ups

    3×30

    Lying Leg Raises

    3×20

    Jump Squats

    3×20

    Chin Ups

    3×10

    Spike Spiegel Workout Routine: Spike Calisthenics B


    Warm Up:

    800m Jog

    Workout:

    Boxer Skip:

    3×60

    Close to Wide Push Ups


    4×20

    Tricep Dips

    4×15

    V-Ups

    3×30

    Hanging Leg Raises

    3×20

    Jumping Lunges

    3×20

    Pull Ups

    3×10

    Spike Spiegel Workout Routine: Spike Calisthenics C


    Warm Up:

    800m Jog

    Workout:

    Double Unders:
    3×20

    Incline Push Ups

    4×20

    Bench Dips

    4×25

    Bicycle Crunches

    3×30

    Hanging Knee Raises with Twist

    3×20

    Glute Bridges

    3×20

    Wide Grip Pull Ups

    3×8

    Spike Spiegel Workout Routine: MMA, HIIT and Cardio


    Resources

    HIIT Resources:

    ● The Best HIIT Workouts to Add to your Workout


    ● Jump Rope Workout Database

    MMA Training Resources:

    ● Deathstroke Workout Routine


    ● Daredevil Workout Routine
    ● Moon Knight Workout Routine
    ● Sagat Workout Routine
    ● Anna Diop Workout Routine and Diet Plan
    ● Ryan Potter Workout Routine and Diet Plan
    ● Frank Grillo Boxing Workout

    MMA Training Resources:

    ● Constance Wu Workout Routine and Diet Plan


    ● Ewan McGregor Workout Routine and Diet Plan
    ● Kid Flash Workout Routine and Diet Plan
    ● Grant Gustin Workout Routine and Diet Plan

    Endurance Training Mileage:

    Beginner: 1-3 Miles

    Intermediate: 3-5 Miles

    Advanced: 5+ Miles

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