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All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel. This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program.

Copyright 2011 The Forged Athlete, LLC


Thanks for downloading my FREE Test Drive Workout Manual for the Bags, Bells and Bodyweight Training System. Below you will find 3 of some of the most powerful and challenging workouts that Ive taken straight from my system. I want YOU to go through them and see how they feel! Attack them and just let loose! This is a different type of training that will produce POWERFUL results! Im 100% confident that after you go through these three workouts posted below that youll be hooked and youll want more! Why wouldnt you want more? The best way to get results is by following a proven plan or system. Thats exactly what my Bags, Bells, and Bodyweight Training program is. a Full SYSTEM! Now, dont waste anymore time! Dig into this workout for the next few weeks! The best way to attack these would be to do workout 1 on a Monday, take a day break in between then come back with workout 2 on a Wednesday, break again, then do workout 3 on Friday. This will give you a day break in between each workout to allow yourself some recovery. Thats just one example of how you could do it. The second time you go through these workouts, make sure you trying to break your records from previous workouts! You should always be striving to get better and outperform yourself every time you train! No EXCUSES! Now, go attack these workouts!

Live Aggressive and Get Strong! Travis Creator The Bags, Bells, and Bodyweight Training System


Test Drive Workout #1

1A) Broad Jumps 5 x 5 ***Get as far as possible in 5 jumps ***Focus is on POWER not fatigue 2A) Density Challenge Set 20mins As Many Rounds As Possible a) b) c) d) e) Overhead Bodyweight Squats x 10 Push Up Variation x 10 Lunge Jumps x 10 (5/Leg) Pull Ups Variation x 6 OR Recline Row x 10 Full Burpee x 10

3A) Ab Circuit 3 Rounds x 3 Movements x 30 secs or 10 - 15 reps a) Turkish Get Ups x 30secs/side b) Mountain Climber x 15 reps/side c) Plank Variation @ highest intensity x 30 secs 4A) Tire / Sled Drags Moderate Weight x 3 rounds x 30 yards down and back = 1 Round IF NO SLED 8 x 30 yard Sprints

Sled Drags Will Get You SHREDDED and STRONG!


Test Drive Workout #2

1A) Single Leg Bounds For Distance x 5 jumps/leg x 4 rounds **Mark the distance traveled and try to beat every time 2A) HEAVY Bulgarian Squats w/ SB OR KB 5 x 5/leg 3A) KB 1 arm push press 4 x 6-8/arm 3B) KB 1 Arm swing 4 x 8/arm 4A) KB Renegade Rows 3 x 8/arm OR Bent 1 Arm KB Rows 3 x 8/arm 4B) Hip Extensions 3 x 15/leg 5A) Carry Density Set x 5 mins 20 yards down and back for AMRAP, set down weight when need to, 1 rep = down and back 1 time a) Heavy KB Farmer Walks x Max distance

Farmer Carries for SERIOUS Muscle Strength Gains!!!


Test Drive Workout #3

1A) 15/30 ALL OUT Goes 4 rounds of each of the following: a) Vertical Jumps b) Ice Skaters ***Youll go ALL OUT for 15 secs then rest 30 secs for each exercise x 4 total rounds 2A) SUPER HEAVY SB Shouldering 1 rep each shoulder every 20 secs x 5 mins 3A) 1A KB Clean Bottoms Up Press 4 x 5-8/arm regress to regular press if need be 3B) 1A KB Clean 4 x 5-6 / arm 3B) 1A KB Bent Row 4 x 5-8/arm 3C) 1A KB Swing 4 x 8/arm ***Go thru entire circuit on one side then repeat on other side = 1 set 4A) HEAVY Sled Drags 4 x 50 yards (forwards x 25 yards then backwards x 25 yards)

Kettlebell Circuits are a MUST for more STRENGTH, POWER, and LEAN MASS!


If you enjoyed these workouts, Grab the FULL System with 30+ Workouts and ALL of these special bonuses:

the bodyweight training guide the kettlebell training guide the sandbag training guide paleo ripped nutritional guide dumbbell domination the 7 supplements guide the strength coach audio series