8weeks To Get Ripped PDF

LIKEALOTOFFAMILYGUYSINTHEIRMID-30S, BRENT
WASFOCUSEDONHISCAREERANDPROVIDINGFOR
HISWIFEANDTWOYOUNGBOYS. ANEXECUTIVE
DIRECTORWITHACORPORATEADVISORYFIRMIN
SYDNEY, HEHADBLOWNOUTTO82KG.
Althoughanavidsportsmaninhis youth, Brents 20s were
spent workinghardandattainingthequalifcations heneededto
succeedinthefnanceindustry. That meant his attempts at getting
ft weresporadic: goinghardfor afewweeks but becauseof work
commitments andalower backproblem, droppingofjust as quickly.
For themost part heatehealthilybut alackof real knowledge
about howdiet afects fat deposition, kept his weight ontheheavy
side. Theproblemwas that I was eatingwaytoomuchfoodfor some
meals, particularlydinner,hesays.
It was ageneral realisationthat hewasnt happywithhis bodythat
triggeredachangeinhis thinking. I wasnt comfortableinmyskin,
hesays. If IdgotoapartyI didnt likehavingtotakemyshirt ofto
gofor aswim. AndI couldfeel mysuits weregettingtootight.
Aregular at theOriginal Bootcamp(OBC) programrunby
bootcamppioneers Chief BrabonandEmilieBrabonHames, Brent
was awareof what heneededtodotoget backontrack, but lacked
consistency. Idjust turnupandhopefor aresult. I wasnt focused
at all it was hardwithayoungfamily.
That focus eventuallycamewhenheandhis wifewereableto
establishamoreworkablehomeroutinetoaccommodatetheir
growingsons. It was thenthat hedecidedtosignupfor OBCs eight-
weektransformationchallengeandachievethephysiquehewanted.
8
eeks to
Overweight and unhappy
with his physique, Brent
Smith knuckled down to a
hardcore transformation
challenge and unearthed
a cover-guy body.
WEEK 1
WEIGHT 82KG
BODY FAT 26%
My goal was to lose 10kg and put o
Nutrition-wise, the program was b
segments, initially cutting fats, sugar
and vegie intake, then reintroducing
rice and oats in the fnal weeks. Brent
dif cult. I didnt feel it too badly bu
are much lower. I had to concentrate
your body gets used to it.
He received support, tips and enco
from both Emilie and Chief, which he
really a case of point and do. They sai
me Id get the results I wanted.
In conjunction with three one-hou
Brent quickly noticed the weight sear
incorporated incidental ftness; takin
and riding his bike to work. In additio
home workouts that included a mixtu
and high-intensity cardio. All up, Bre
day, six days a week.
In week four, Brent took a photogr
and compared it to a snap he took at t
Already he could see the beginnings
By programs end he was the ripped s
see in the pictures, having slimmed d
muscle-bound 70kg.
It came together in the last two we
Brent says. People who hadnt seen
gobsmacked by the change.
Unlike many blokes who complete
rigorous physical transformation, Br
didnt take his foot of the pedal. He
locked in all the gains he made and
decided to integrate the program into
his lifestyle. I feel Im in control of m
health, he says. I love exercising
but still enjoy myself. I have a beer
when watching the footy with
mates, and I have a good time with
my kids.
The benefts of his transformation
have extended way beyond having
a physique he can feel proud of.
Its changed my life in subtle ways
feel better about my family, work an
now have the knowledge to keep this
Ash

I LOVE EXERCISING BUT
I HAVE A BEER WITH MA
AND I HAVE A GOOD TIME

BRENTS DIET
THE EIGHT-WEEK EATING PLAN BREN
BELOW) PROMOTES RAPID FAT-LOSS
AND ALCOHOL AND CREATING A STAT
BODY USES STORED FAT FOR ENERGY
ARE THEN SLOWLY REINTRODUCED.
PRE-WORKOUT: BSC HYDROXYBU
BREAKFAST: BACON AND EGG CUP
MORNING SNACK: TURKEY MEATBA
LUNCH: CHICKEN ON SPINACH AND
AFTERNOON SNACK: BSC HYDROX
DINNER: BEEF STIR FRY WITH KONJ
DESSERT: GLADIATOR CUPCAKES
WEEK 8
WEIGHT 70KG
BODY FAT 5%
DIRECTIONS
Beginners: Start with 6 reps on each exercise and complete the
entire complex 10 times. Rest for 45sec after each complex.
Intermediate: Increase to 8 reps on each exercise but drop your
overall number of complexes to 8. Rest for 60sec after each complex.
Advanced: Take it to the next level by pushing out 10 reps on each
exercise and ght your way through a full 10 sets. Rest for 90sec
after each complex.
Progression: Increase the weight you are lifting each fortnight.
You will need a sandball a velcro bag lled with sand, which has grips
and can be used like a kettlebell or medicine ball (bealphastrong.com).
B
e
n
i
t
o

M
a
r
t
i
n
BRENTS 8-WEEK
HOME WORKOUT
Reduce body fat, build lean muscle and get the body you want in less than two months by
following the successful transformation plan devised by Original Bootcamp founder Chief.
A key factor in Brents rapid transformation is what

Chief describes as Metabolic Disruption (Met/Dis).
At least two out of three Original Bootcamp workouts
incorporate activities that combine moderate to heavy
resistance training and high-intensity cardio training, Chief
says. Not only does this improve muscularity, strength and
cardiovascular performance, but it also promotes whats
known as EPOC or excess post-oxygen consumption. By
increasing the amount of oxygen required to recover from
training you will burn more calories.
If a guy does a low to moderate intensity cardio workout,
it wont be long before his metabolism has returned to normal.
After a Met/Dis session, the body can literally take hours to
recover, which means you are still burning additional calories
all day at work.
Over the following pages are three workouts designed by Chief
which will help to build a strong and athletic physique like Brents.
MET/ DI S COMPL EXES: A training complex consists of
several exercises or movements strung together to form a
single routine. With any complex, the goal is to move between
exercises with minimal adjustment or delay. For this reason
complexes should flow from start to finish.
DAY ONE EXTENDED SANDBALL COMPLEX
1
PIRATE SHIP
SWINGS
Reps: 6 in each direction
Swing the sandball to
your left. As it swings
down across your hips
to your right, drive it up
in a wide arc up over
your head and back
down on your left again.
Swing the sandball
back across your body
again to your right.
Now accelerate back
across your hips,
this time taking it up
over your head in the
opposite direction.
2
THRUSTERS
Reps: 6
Hold the sandball
against your
collarbone. Sit down
into a deep squat,
pushing your elbows
away from your body
as you drop down.
Drive back up to the
standing position
while punching the
ball up over your
head. Drop back
down into the deep
squat, lowering
the ball down to
your collarbone.
3
BICEP CURL/
CHEST
PRESS
COMBO
Reps: 6
Still holding the ball by
the handles, start with
your elbows straight,
and the ball resting
against your thighs.
Bend at the elbows
and do a hammer-grip
bicep curl. When the
ball touches your
collarbone, punch it
straight out at chest
level. Pull it back to your
collarbone, and lower
it back down until your
elbows are straight.
4
WEIGHTED
SUPINE
JACKKNIVES
Reps: 6
Lay on your back with
the ball straight up
above your chest.
Now extend your legs
straight up above your
hips. The ball should
be resting against your
ankles. Slowly lower
both the ball and your
legs at the same speed
until they are 5cm
off the ground. It
should take 4 seconds.
Keeping your legs as
straight as possible,
slowly squeeze back
up to the start position.
This should also take
4 seconds.
THRUSTERS
WORK THE
SHOULDERS,
QUADS AND
TRICEPS.
DIRECTIONS
Beginners: Start with 10 reps on each exercise and complete
the entire complex 5 times. Rest for 45sec after each complex.
Intermediate: Increase to 15 reps on each exercise but drop
your overall number of complexes to 8. Rest for 60sec after
each complex.
Advanced: Take it to the next level by pushing out 15 reps on
each exercise and ght your way through a full 10 sets. Rest
for 90sec after each complex.
DAY TWO EXTENDED BODYWEIGHT COMPLEX

8-POINT PUSHUPS
Reps: 10
Drop your butt to the back of your calves. Your
hands should be on the ground beside your knees.
Kick out to a pushup position. Kick legs out as
wide as possible then kick them back together
again. Do a deep pushup. Drive back up to pushup
position. Bring knees in towards your chest until
you are back in the uber-deep squat position. Roll
back and leap up with your hands above your head.
2
INCH
WORMS
Reps: 10
Start in the straight
pushup position.
Keeping your feet
where they are, walk
your hands back
towards them until you
are in the pike position.
Slowly walk your hands
back out again until you
are back in the straight
pushup position.
3
DIVE
BOMBERS
Reps: 10
Start in pushup position
with feet wide and hips
pushed up high. Bend at
the elbows and touch
your forehead between
your hands. Slide
your weight forward
touching your forehead,
nose, chin then chest
between your hands
in that order. As you
slide forward, push
down through your
hands, straightening
your elbows. Once your
hips are between your
hands, your elbows
should be straight.
Reverse the process.
4
PIKE SQUATS
Reps: 10
Bend your knees, reach
down and grab hold
of your toes. Without
letting go, go weak at
the knees and drop
down until your butt
is resting on your heels.
Still holding on to your
toes, drive your hips up
until your knees are as
straight as possible.
PIKE SQUATS
STRETCH
CALVES,
ANKLES AND
HAMSTRINGS.
DIRECTIONS
Beginners: Start with 6 reps on each exercise and complete the entire
complex 10 times. Rest for 45sec after each complex.
Intermediate: Increase to 8 reps on each exercise but drop your overall number of
complexes to 8. Rest for 60sec after each complex.
Advanced: Take it to the next level by pushing out 10 reps on each exercise and ght
your way through a full 10 sets. Rest for 90sec after each complex.
DAY THREE EXTENDED SANDBAG COMPLEX
2
OVERHEAD
PRESS
Reps: 6
On the last rep of the hang
cleans, keep the bag resting
against your collarbone.
From here, punch the bag up
over your head until your elbows
are straight. Slowly lower the
bag back down until it is resting
against your collarbone again.
1
HANG CLEAN
Reps: 6
Hold the sandbag by the vertical handles. Lower
into a half-squat until the bag is resting against your
shins. Keeping your back straight, drive down hard
through the heels as if jumping off the ground, while
dragging the bag up the front of your body leading
with the elbows. Once the bag reaches chest level,
drop a couple of centimetres, and roll the bag on to
your knuckles until it is against your collarbone.
3
BENT-OVER
BICEP ROW
Reps: 6
Standing with feet hip-
width apart, and with
the bag resting against
your thighs, hinge at
the hips and lower your
upper body until it is
almost horizontal to the
floor. Keep your back
straight. Drive your
elbows up past the hips
until the bag is in line
with the bottom of your
ribcage. Lower the bag
back down until elbows
are straight.
4
WEIGHTED
SQUAT
THRUST
Reps: 6
Stand up straight with
the bag hanging in front
of your hips. Keeping
your back straight,
drop until your butt is
touching your calves,
and the bag is on the
ground. Kick out into
a pushup position then
bring your knees back
in towards your chest.
Keeping your back
straight, push down
hard through your heels
and drive back up to the
standing position, taking
the bag with you.
WORKOUT BY CHIEF BRABON: 8WEEKSTOWOW.COM.AU; SHORTS & SPEEDFORM SHOES BY UNDER ARMOUR:
UNDERARMOUR.COM.AU; SANDBALL AND SANDBAG BY ALPHA STRONG: BEALPHASTRONG.COM
RAMP
UP CORE
STRENGTH.

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What was Brent's initial goal and how much did he weigh?

What changes did Brent make to his nutrition and exercise routine?

LIKEALOTOFFAMILYGUYSINTHEIRMID-30S, BRENT

A key factor in Brents rapid transformation is what

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