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INTRODUCTION
UNLEASHED - VITALIY FESCHUK
THANK YOU SO MUCH FOR PURCHASING THE
UNLEASHED PROGRAM. I LOOK FORWARD TO
SEEING YOUR PROGRESS.
NOW LET’S GET REAL, THIS PROGRAM IS MADE
TO MAKE YOU GAIN MUSCLE AND STRENGTH
EFFICIENTLY, SO LET’S SKIP THE SMALL TALK.
YOU ALREADY TOOK YOUR FIRST STEP TOWARDS
BETTERING YOURSELF AND ALL YOU NEED TO
DO NOW IS BACK UP YOUR PURCHASE WITH
COMPLETING WORKOUTS. IN A COUPLE WEEKS
YOU’LL FIND YOURSELF A NEW PERSON IN THE
PAGE MIRROR. HE’LL BE HEALTHIER, BIGGER AND
HOPEFULLY HAPPIER.
01
IF THIS IS THE FIRST PRODUCT YOU SEE FROM
ME LET ME INTRODUCE MYSELF. I AM VITALIY
FESCHUK. I DO CALISTHENICS FOR A LIVING, AND
PUSH PEOPLE TO BETTER THEMSELVES. MORE IN-
FORMATION ABOUT ME CAN BE FOUND ON MY
WEBSITE.
DAY 1
WEEK 1 - VITALIY FESCHUK
PULL UPS
// Reps: 6 | Sets: 4 |Rest: 2 min
Info: Pronated grip
CHIN OVER BAR HOLD
// Reps: 30 sec | Sets: 4 |Rest: 1,5 min
Info: Pull up and keep your chin over the bar
DIPS ON PARALLEL BARS
// Reps: 10 | Sets: 5 |Rest: 2 min
PUSH UPS
PAGE // Reps: MAX | Sets: 3 |Rest: 2 min
02
PULL UPS
// Reps: 6 | Sets: 4 |Rest: 2 min
DAY 2
WEEK 1 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, walking, swimming... Pick your
favorite cardio.
STRETCHING
// Time: 30 min
PAGE
03
DAY 3
WEEK 1 - VITALIY FESCHUK
PULL UPS
// Reps: 5 | Sets: 5 |Rest: 2,5 min
Info: Hold for 3 sec at the lowest position, pronated
grip.
DEAD HANG
// Reps: 25/30 sec | Sets: 5 |Rest: 1,5 min
Info: Squeeze the blades, bend the back as much
as possible and raise the chest, don’t use the lower
back.
AUSTRAILIAN PULL UPS
PAGE // Reps: 15 | Sets: 5 |Rest: 1 min
04
ELBOW PLANK
// Reps: 30 sec | Sets: 4 |Rest: 1 min
DAY 4
WEEK 1 - VITALIY FESCHUK
CARDIO
// Time: 30 min
Info: Running, skipping, swimming, walking....
STRETCHING
// Time: 30 min
PAGE
05
DAY 5
WEEK 1 - VITALIY FESCHUK
JUMP SQUAT
// Reps: 12 | Sets: 4 |Rest: 1 min
Info: squat down and from the lowest phase
launch your body upwards as high as you can
then try to land accurately on the balls of your feet.
SQUATS
// Reps: 12 | Sets: 4 |Rest: 2 min
WALKING LUNGE
// Reps: 30 | Sets: 3 |Rest: 2 min
Info: walk with wide steps so that the angle of the
PAGE knee of the supporting leg is 90 degrees, and use
your other knee to make a smooth touch to the floor.
06
L-SIT ON PARALLEL BARS
// Reps: 10 / 20 sec | Sets: 7 |Rest: 1 min
Info: In a dip position on parallel bars raise your legs
above the horizontal and hold them in this position,
you can bend your knees a little
DAY 6
WEEK 1 - VITALIY FESCHUK
CARDIO
// Time: 60 min
Info: Running, swimming, skipping, walking
MASSAGE ON GRID ROLLER
// Time: 30 min
PAGE
07
DAY 7
WEEK 1 - VITALIY FESCHUK
MORNING CARDIO
// Time: 30 min
PAGE
08
DAY 1
WEEK 2 - VITALIY FESCHUK
BAR DIPS
// Reps: 7 | Sets: 4 |Rest: 1,5 min
CLOSE GRIP CHIN UP
// Reps: 8 | Sets: 4 |Rest: 2 min
Info: keep arms on your shoulder width and don’t
extend your arms to the end.
DIPS ON PARALLEL BARS
// Reps: 11 | Sets: 3 |Rest: 2 min
CHIN OVER BAR HANG
PAGE // Reps: 8 / 10 sec | Sets: 4 |Rest: 1 min
Info: Pull up and keep your chin over the bar
09
PUSH UPS
// Reps: 10 | Sets: 5 |Rest: 2 min
Info: Put your hands wider than your shoulder-width,
your elbows should point sideways and your mitts
should point inside.
DAY 2
WEEK 2 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Runinng, walking, swimming, skipping...
STRETCHING
// Time: 30 min
PAGE
10
DAY 3
WEEK 2 - VITALIY FESCHUK
HIGH PLANK + ELBOW PLANK
// Sets: 5 |Rest: 1,5 min
Info: Do a high plank for 30 secs, then a elbow plank
for 7 sec. Repat this 5 times!
SCAPULAR PULLS
// Reps: 10 | Sets: 4 |Rest: 1 min
HANGING KNEE RAISES
// Reps: 10 - 15 | Sets: 4 |Rest: 1 min
Info: Using a small jerk, raise bent legs as high
as possible, arms straight.
PAGE
PULL UPS
11
// Reps: 7 | Sets: 6 |Rest: 2 - 2,5 min
Info: Do one set of MAX reps for the first set.
HALF PULL UPS
// Reps: 6 | Sets: 3 |Rest: 2 min
Info: From a position on half of the bent arms, pull
up as high as possible.
ELBOW PLANK
// Reps: 35 sec | Sets: 3 |Rest: 1 min
DAY 4
WEEK 2 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, walking, swimming, skipping...
STRETCHING
// Time: 30 min
PAGE
12
DAY 5
WEEK 2 - VITALIY FESCHUK
JUMP SQUAT
// Reps: 12 | Sets: 5 |Rest: 1 min
Info: squat down and from the lowest phase launch
your body upwards as high as you can then try to
land accurately on the balls of your feet.
BOX JUMP
// Reps: 10 | Sets: 4 |Rest: 1 min
LUNGES
// Reps: 15 | Sets: 4 |Rest: 1,5 min
Info: Do first on one foot, then on the other.
PAGE
SLOW SQUATS LEGS TOGETHER
13
// Reps: 12 | Sets: 4 |Rest: 1 min
Info: setting legs together and slowly squat as deeply
as possible, slowly rise.
DAY 6
WEEK 2 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, walking, swimming, skipping...
STRETCHING
// Time: 30 min
PAGE
14
DAY 7
WEEK 2 - VITALIY FESCHUK
REST. IT’S PART OF THE PROGRAM!
PAGE
15
DAY 1
WEEK 3 - VITALIY FESCHUK
CIRCUIT TRAINING
// Info: Do 6 circuits , rest for 1,5 between them,
between exercises no rest
Pull ups: 6 reps
Burpee: 8 reps
Dips on parallel bars: 10 reps
Push ups: 10 reps
PAGE
16
DAY 2
WEEK 3 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, walking, swimming, skipping...
MASSAGE IN GRID ROLLER
// Time: 30 min
PAGE
17
DAY 3
WEEK 3 - VITALIY FESCHUK
PULL UPS
// Reps: 8 | Sets: 2 |Rest: 1,5 min
DIPS ON PARALLEL BARS
// Reps: 12 | Sets: 2 |Rest: 1,5 min
PULL UPS
// Reps: 7 | Sets: 2 |Rest: 1,5 min
PUSH UPS
// Reps: 9 | Sets: 2 |Rest: 1,5 min
PAGE PULL UPS
// Reps: 6 | Sets: 2 |Rest: 1,5 min
18
PUSH UPS
// Reps: 9 | Sets: 2 |Rest: 1,5 min
PULL UPS
// Reps: 6 | Sets: 2 |Rest: 1,5 min
DIPS ON PARALLEL BARS
// Reps: 9 | Sets: 2 |Rest: 1,5 min
PUSH UPS
// Reps: MAX | Sets: 1
DAY 4
WEEK 3 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, swimming, walking, skipping...
STRETCHING
// Time: 30 min
PAGE
19
DAY 5
WEEK 3 - VITALIY FESCHUK
CHIN OVER BAR HANG
// Reps: 12 | Sets: 5 |Rest: 1 min
Info: Pull up and keep your chin over the bar
AUSTRALIAN PULL UPS
// Reps: 10 | Sets: 5 |Rest: 1,5 min
CHIN OVER BAR HANG
// Reps: 12 | Sets: 5 |Rest: 1 min
Info: Pull up and keep your chin over the bar
DEAD HANG WITH REDUCED SHOULDER BLADES
PAGE // Reps: 30 | Sets: 5 |Rest: 1,5 min
Info: Reduce the blades, bend the back as much as
20
possible and raise the chest, don’t use the lower
back.
SQUEEZING SHOULDER BLADES WHILE HANGING
ON STRAIGHT ARMS
// Reps: 8 | Sets: 3 |Rest: 1 min
Info: Hanging on straight arms from the starting
position squeeze the shoulder blades and raise
the chest and lower back to the starting position.
PUSH UPS IN HALF HANDSTAND
// Reps: 8 | Sets: 4 |Rest: 2 min
Info: do squat thrust, at the same time raising the
waist as much as possible and creating the maximum
angle, do push-ups.
DAY 6
WEEK 3 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, walking, swimming, skipping...
STRETCHING
// Time: 30 min
PAGE
21
DAY 7
WEEK 3 - VITALIY FESCHUK
MASSAGE ON GRID ROLLER
PAGE
22
DAY 1
WEEK 4 - VITALIY FESCHUK
PULL UP
// Reps: 10, 7, 6 | Sets: 2, 3, 3 |Rest: 2 min
BAR DIPS
// Reps: 11 | Sets: 4 |Rest: 2 min
TRICEP EXTENSION
// Reps: 13 | Sets: 3 |Rest: 1,5 min
CHIN UPS
// Reps: 7 | Sets: 4 |Rest: 2 min
PAGE HANGING KNEE RAISES
// Reps: 10 | Sets: 4 |Rest: 1 min
23
L-SIT ON PARALLEL BARS
// Reps: 20 sec | Sets: 4 |Rest: 1 min
ELBOW PLANK
// Reps: 40 sec | Sets: 3 |Rest: 2 min
DAY 2
WEEK 4 - VITALIY FESCHUK
CARDIO
// Time: 40 min
STRETCHING
// Time: 30 min
PAGE
24
DAY 3
WEEK 4 - VITALIY FESCHUK
DIPS ON PARALLEL BARS
// Reps: 15/14/10 | Sets: 1/2/4 |Rest: 2 min
HALF PULL UPS
// Reps: 9 | Sets: 4 |Rest: 2 min
Info: from a position of half of bent arms, pull up
as high as possible
DIP NEGATIVES WITH BOTTOM PAUSE
// Reps: 15sec | Sets: 4 |Rest: 1 min
Info: Go to full depth (elbows are bent at an
angle of 90°, and hold in this position.
PAGE
AUSTRALIAN CHIN UPS
25
// Reps: 20/17/15 | Sets: 1/2/3 |Rest: 1 min
PUSH UPS + BOTTOM PAUSE FOR 2 SEC
// Reps: 8 - 10 | Sets: 4 |Rest: 2 min
Info: put your hands wider than your shoulder-
width, your elbows should point sideways and
your hands should point inside.
DAY 4
WEEK 4 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, walking, swimming, skipping
STRETCHING
// Time: 30 min
PAGE
26
DAY 5
WEEK 4 - VITALIY FESCHUK
CIRCUIT TRAINING
// Sets: 6 |Rest: 1,5 min (10-20 sec between the ex-
ercise)
PULL UPS
// Reps: 5
PULL UPS
// Reps: 10
PULL UPS
// Reps: 5
PAGE
DIPS ON PARALLEL BARS
27
// Reps: 10
PUSH UPS
// Reps: 10
CHIN UPS
// Reps: 5
DAY 6
WEEK 4 - VITALIY FESCHUK
BARBELL SQUATS
// Reps: 8 | Sets: 4 |Rest: 2 min
JUMP SQUATS
// Reps: 10 | Sets: 3 |Rest: 1 min
BARBELL SQUATS
// Reps: 13 | Sets: 3 |Rest: 2,5 min
WALKING LUNGES
// Reps: 40 | Sets: 4 |Rest: 2 min
PAGE
28
DAY 7
WEEK 4 - VITALIY FESCHUK
CARDIO
// Time: 20 min
Info: Running, walking, swimming, skipping
WARM UP WITH A GRID ROLLER
// Time: 40 min
PAGE
29
DAY 1
WEEK 5 - VITALIY FESCHUK
PULL UPS
// Reps: 9/8 | Sets: 2/3 |Rest: 1,5 min
DIPS AN PARALLEL BARS
// Reps: 16/13 | Sets: 3/4 |Rest: 2 min
PUSH UPS
// Reps: 15 | Sets: 5 |Rest: 2 min
PAGE
30
DAY 2
WEEK 5 - VITALIY FESCHUK
CARDIO
// Time: 20 min
Info: Running, walking, swimming, skipping
STRETCHING
// Time: 30 min
PAGE
31
DAY 3
WEEK 5 - VITALIY FESCHUK
PULL UPS IN HALF HANDSTAND
// Reps: 10 | Sets: 5 |Rest: 1,5 min
Info: Do squats thrust, at the same time raising the
waist as much as possible and creating the maximum
angle, do push ups.
HIGH PULL UPS
// Reps: 10 | Sets: 5 |Rest: 2 min
Info: With the help of the resistance bands you can
pull yourself up to the solar plexus.
HANDSTAND BY THE WALL
PAGE // Reps: 15 sec | Sets: 4 |Rest: 2 min
32
CHIN OVER BAR HANG
// Reps: 15 sec | Sets: 5 |Rest: 1 min
Info: Pull up and keep your chin over the bar.
DAY 4
WEEK 5 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, walking, swimming, skipping
STRETCHING
// Time: 30 min
PAGE
33
DAY 5
WEEK 5 - VITALIY FESCHUK
BAR DIPS
// Reps: 15 | Sets: 4 |Rest: 1,5 min
PULL UPS
// Reps: MAX/7 | Sets: 2/3 |Rest: 2 min
BOX JUMP
// Reps: 12 | Sets: 4 |Rest: 1 min
BARBELL SQUATS
// Reps: 10 | Sets: 8 |Rest: 2 min
PAGE ELBOW PLANK
// Reps: 40 sec | Sets: 5 |Rest: 1 min
34
DAY 6
WEEK 5 - VITALIY FESCHUK
RELAX DAY
PAGE
35
DAY 7
WEEK 5 - VITALIY FESCHUK
MORNING CARDIO
// Time: 30/40 min
Info: Running, walking, swimming, skipping
PAGE
36
DAY 1
WEEK 6 - VITALIY FESCHUK
MUSCLE UPS
// Reps: 20 | Sets: |Rest: as long as you need
Info: Use a resistance band with the help of which you
will be able to do at least one muscle up.
BAR DIPS
// Reps: 10 | Sets: 6 |Rest: 2 min
PULL UPS
// Reps: 7 | Sets: 6 |Rest: 2 min
TRX Y PULLS
PAGE // Reps: 12 | Sets: 4 |Rest: 1 min
37
DEAD HANGS
// Reps: 30 | Sets: 5 |Rest: 40 sec
HANDSTAND BY THE WALL
// Reps: MAX | Sets: 10 |Rest: 40 sec
DAY 2
WEEK 6 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, walking, swimming, skipping
STRETCHING
// Time: 30 min
PAGE
38
DAY 3
WEEK 6 - VITALIY FESCHUK
HIGH PULL UPS
// Reps: 6 | Sets: 4 |Rest: 2 min
Info: Pull yourself up to the solar plexus (can do with a
small jerk).
PULL UPS
// Reps: 10 | Sets: 5 |Rest: 1,5 min
DIPS ON PARALLEL BARS
// Reps: 18/16 | Sets: 3/3 |Rest: 2 min
TRICEPS PUSH UPS
PAGE // Reps: 15 | Sets: 5 |Rest: 1,5 min
Info: Narrow hand, elbows a little to the side and a
39
little under it, in order to use triceps.
DAY 4
WEEK 6 - VITALIY FESCHUK
CARDIO
// Time: 40 min
Info: Running, walking, swimming, skipping
STRETCHING
// Time: 30 min
BOX JUMP
// Reps: 15 | Sets: 4 |Rest: 1 min
BARBELL SQUATS
// Reps: 7/10/15 | Sets: 4/4/2 |Rest: 3/2/1 min
PAGE
40
DAY 5
WEEK 6 - VITALIY FESCHUK
CLOSED FRONT LEVER
// Reps: 10 sec | Sets: 6 |Rest: as long as you need
Info: Bend yourself so you can do this exercise for 10
sec if you cannot use the resistance band to assist
yourself.
BODY LIFTING INTO A CLOSED FRONT LEVER
// Reps: 5 | Sets: 5 |Rest: as long as you need
Info: Open the shoulder blades and raise the lower
back as high as possible on straight hands keeping
the roundness of the back and a small fixation at the
top and bottom point, the bottom point is the start
PAGE position on parallel bars, arms not bent, lift the
body by force of the shoulders.
41
HANDSTAND PUSH UPS BY THE WALL
// Reps: 5 | Sets: 5 |Rest: 2 min
Info: If it’s too difficult, you can reduce the amplitude.
HANDSTAND PUSH UPS BY THE WALL
// Reps: 5 | Sets: 5 |Rest: 2 min
DAY 6
WEEK 6 - VITALIY FESCHUK
CARDIO
// Time: 30 min
Info: Running, walking, swimming, skipping
STRETCHING
// Time: 30 min
PAGE
42
DAY 7
WEEK 6 - VITALIY FESCHUK
RUNNING
// Time: 20 min
PAGE
43
DAY 1
WEEK 7 - VITALIY FESCHUK
CIRCUIT TRAINING
PULL UPS
// Reps: 10 | Sets: 6 |Rest: 2 min
DIPS ON PARALLEL BARS
// Reps: 15 | Sets: 6 |Rest: 2 min
PUSH UPS
// Reps: 15 | Sets: 6 |Rest: 2 min
LINEAR EXERCISE
HANDSTAND PUSH UP
PAGE // Reps: 6 | Sets: 5 |Rest: 2 min
44
CLOSED FRONT LEVER
// Reps: 10 sec | Sets: 6 |Rest: as long as you need
Info: Bind yourself so you can di this exercise for 10
sec if you cannot use the resistance band to assist
yourself.
DAY 2
WEEK 7 - VITALIY FESCHUK
WARM UP IN GRID ROLLER
// Time: 40 min
JUMP SQUATS
// Reps: 10 | Sets: 5 |Rest: 40 sec
LUNGES
// Reps: 10 | Sets: 4 |Rest: 2 min
Info: You must do them with extra weight, first 10 reps
per leg, then on the second, after this rest.
BARBELL SQUATS
PAGE // Reps: 10 | Sets: 6 |Rest: 1 min
Info: Do squats as deep as possible, getting up not
45
fully unbending the legs.
DAY 3
WEEK 7 - VITALIY FESCHUK
EVERY MINUTE WE DO A CERTRAIN NUMBER OF
REPETITIONS:
PULL UPS
// Time: 10 min | every min do 5 pull ups
DIPS ON PARALLEL BARS
// Sets: 2 | every min do 7 dips
Info: Between every circuit and between every exer-
cise rest for 2 min.
L-SIT IN PARALELL BARS
// Reps: 10 | Sets: 10 |Rest: 1 min
PAGE Info: You must do them with extra weight, first 10 reps
per leg, then on the second, after this rest.
46
DAY 4
WEEK 7 - VITALIY FESCHUK
CARDIO
// Time: 30 min
Info: Running, walking, swimming, skipping
STRETCHING
// Time: 20 min
WARUM UP WITH GRID ROLLER
// Time: 20 min
PAGE
47
DAY 5
WEEK 7 - VITALIY FESCHUK
MUSCLE UPS
// Reps: 8 | Sets: 5 |Rest: 1,5 min
Info: From a position on half of the bent arms, pull up
as high as possible.
PULL UPS
// Reps: 8 | Sets: 3 |Rest: 2 min
DIPS ON PARALLEL BARS
// Reps: 10 | Sets: 10 |Rest: 2 min
Info: the maximum tilt of the body is forward, thereby
loading the shoulders, bending the legs slightly.
PAGE
DIP NEGATIVES WITH BOTTOM PAUSE
48
// Reps: 15/20 sec | Sets: 5 |Rest: 1 min
Info: Go to full depth (elbows are bent at an angle of
90 degrees and hold in this position.
DAY 5
WEEK 7 - VITALIY FESCHUK
DIP NEGATIVES WITH BOTTOM PAUSE
// Reps: 15/20 sec | Sets: 5 |Rest: 1 min
Info: Go to full depth (elbows are bent at an angle of
90 degrees and hold in this position.
CLOSED PLANCHE
// Reps: 12 sec | Sets: 3 |Rest: 1 min
BODY LIFTING INTO A CLOSED FRONT LEVER
// Reps: 5 | Sets: 5 |Rest: as long as long
Info: Open the shoulder blades and raise the lower
back as high as possible on straight hands keeping
PAGE the roundness of the back and a small fixation at
the top and bottom point, the bottom point is
49
the start position on parallel bars, arms not bent, lift
the body by force of the shoulders.
DAY 6
WEEK 7 - VITALIY FESCHUK
CARDIO
// Time: 60 min
Info: Running, walking, swimming, skipping
STRETCHING
// Time: 20 min
PAGE
50
DAY 7
WEEK 7 - VITALIY FESCHUK
MASSAGE
PAGE
51
DAY 1
WEEK 8 - VITALIY FESCHUK
HANDSTAND PUSH UPS
// Reps: 6 | Sets: 6 |Rest: 1,5 min
PIKE PUSH UPS
// Reps: 15 | Sets: 6 |Rest: 1,5 min
Info: Fix yourself in the top position.
PUSH UPS
// Reps: 20 | Sets: 6 |Rest: 2,5 min
Info: hands a bit wider then shoulders-width, mitts
point inside, elbows point outside touch the floor
with your chest.
PAGE
PULL UPS
52
// Reps: 12/10/9/8/7 | Sets: 2/3/1/1/1 |Rest: 2,5 min
PULL UPS
// Reps: 12 | Sets: 5 |Rest: 1 min
Info: Legs raise above the parallel.
DAY 2
WEEK 8 - VITALIY FESCHUK
DEADLIFTING
// Reps: 10 | Sets: 3 |Rest: 3 min
BARBELL SQUATS
// Reps: 4 | Sets: 4 |Rest: 3 min
LUNGES
// Reps: 8 | Sets: 4 |Rest: 2,5 min
BARBELL SQUATS
// Reps: 15 | Sets: 15 |Rest: 1,5 min
PAGE
53
DAY 3
WEEK 8 - VITALIY FESCHUK
BAR DIPS
// Reps: 13 | Sets: 6 |Rest: 2 min
HANG CHIN OVER THE BAR FOR 5 SEC AND PULL
UPS 5 SEC
// Sets: 10 |Rest: 2,5 min
DEAD HANG WITH SQUEEZED SHOULDERS
BLADES
// Reps: 30 sec | Sets: 6 |Rest: 1 min
Info: Hanging on straight arms from the starting po-
sition squeeze the shoulders blades and raise your chest
PAGE then resturn to the starting position.
54
TO SQUEEZE AND SPREAD APART SHOULDER
BLADES IN A SQUAT THRUST
// Reps: 10 | Sets: 4 |Rest: 1 min
Info: In the position of squat thrust we squeeze and
spread apart the blade with the minimum fixing.
HANDSTAND PUSH UPS
// Reps: 7 | Sets: 5 |Rest: 1,5 min
PULL UPS
// Reps: 10 | Sets: 3 |Rest: 1,5 min
DAY 3
WEEK 8 - VITALIY FESCHUK
CLOSED FRONT LEVER
// Reps: MAX | Sets: 6 |Rest: 2 min
Info: Bend yourself so you can do this exercies for
10 sec if you cannot use the resistance band to assist
yourself.
FRONT LEVER ON 30 DEGREES
// Reps: 10 sec | Sets: 4 |Rest: 2 min
Info: Fornt lever but the body position is to 30 de
grees.
PAGE
55
DAY 4
WEEK 8 - VITALIY FESCHUK
MASSAGE
PAGE
56
DAY 5
WEEK 8 - VITALIY FESCHUK
PULL UPS
// Reps: 13/11/9 | Sets: 1/1/3 |Rest: 2/2/2,5 min
DIPS ON PARALLEL BARS
// Reps: 20/18/16 | Sets: 1/2/4 |Rest: 2,5 min
HANDSTAND PUSH UPS
// Reps: 6 | Sets: 5 |Rest: 2 min
BAR DIPS
// Reps: 16 | Sets: 6 |Rest: as long as you need
PAGE
57
DAY 6
WEEK 8 - VITALIY FESCHUK
CARDIO
// Time: 60 min
Info: Running, walking, swimming, skipping
STRETCHING
// Time: 20 min
PAGE
58
DAY 7
WEEK 8 - VITALIY FESCHUK
STRETCHING
// Time: 40 min
RELAX, AND THANK YOU
Today is the day where you get to relax, reflect on your
accomplishment of completing my program. Not a lot of
people get to this point, and it’s worth reflecting on.
I also wanted to thank you for supporting my journey
and purchasing this program.
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59
