Advanced
Anabolic Running
Joe LoGalbo
Disclaimer
No part of this publication may be reproduced in any form or by any means, including print-
ing, scanning, photocopying, or otherwise without the prior written permission of the copy-
right holder.
The author has attempted to present information that is as accurate and concrete as
possible. The author is not a medical doctor and does not write in any medical capacity. All
medical decisions should be made under the guidance and care of your primary physician.
The author will not be held liable for any injury or loss that is incurred to the reader
through the application of any of the information herein contained in this book.
The author makes it clear that the medical field is fast evolving with newer studies be-
ing done continuously, therefore the information in this book is only a researched collabora-
tion of accurate information at the time of writing. With the ever-changing nature of the
subjects included, the author hopes that the reader will be able to appreciate the content
that has been covered in this book.
While all attempts have been made to verify each piece of information provided in this
publication, the author assumes no responsibility for any error, omission, or contrary inter-
pretation of the subject matter present in this book.
Please note that any help or advice given hereof is not a substitution for licensed medi-
cal advice. The reader accepts responsibility in the use of any information and takes advice
given in this book at their own risk. If the reader is under medication supervision or has
had complications with health related risks, consult your primary care physician as soon as
possible before taking any advice given in this book.
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Introduction
Advanced Anabolic Running incorporates short workouts you
can do [from anywhere] to increase muscle mass, drop massive
amounts of fat, ramp up your male sex hormones, and get in the
fittest shape of your life.
After completing the Anabolic Running program, you may feel ready for a brand new
challenge that will send your physique to uncharted waters of muscularity and lean-
ness. Introducing, Advanced Anabolic Running. The only indoor cardio workout pro-
gram designed specifically for men to get ripped, in the shortest amount of time possi-
ble, and maximize their male hormones for increased sexual function and drive.
This program can also be added along with your Anabolic Running program if you are
anxious to start using the material in this manual today. Be sure to add these workouts
following the Anabolic Running workout listed in the original Anabolic Running mate-
rial. An example would be:
Workout 1: Intermediate B Anabolic Running Workouts [rest 10 minutes after]
Workout 2: 4-minute Advanced Anabolic Running workout.
These workouts are short in duration, yet very high in intensity and effectiveness. Each
workout will have it’s own instructional video, along with a written out plan for you for
completing the workout. For maximum results, complete the program. Do not stop un-
til you’re done. You’ll thank me at the end of the 40 days. Expect a brand new, ripped
body with robust abs, powerful shoulder and chest, and strong, athletic legs. You’ll feel
like a “new” you. Good luck.
Joe LoGalbo - Creator, Anabolic Running
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Advanced Anabolic Running
Joe LoGalbo CPT
Welcome to the Advanced Anabolic Running workouts, where
you will accelerate your fat loss results while packing on lean
muscle fast. Add these workouts to the end of any Anabolic
Running workout [in the first manual] for extreme results.
Good luck!
Note: Set yourself up for success by having a water bottle nearby for hydration dur-
ing transitions between each exercise. Transitions will last as long as you need. How-
ever, the shorter the break, the better. Ideally, you will not break once. Instead, you
will blast through the entire 8-minute workout with speed, intensity, and heart. You
can do it. Time to warrior up.
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THE 8-MINUTE SHREDDER
The Workout: Note About The 8-Minute Shredder:
Complete as many rounds as possible This workout is a cardio based, high in-
within 8 minutes. Follow the order of the tensity experience. During the 30-
exercises below. Keep rest period as few as seconds exercise period, you must give
possible and in as short duration as possi- your absolute best effort. You can do any-
ble. Below is your workout: thing for 30 seconds, right? And not only
are the intervals only 30-seconds, but
1) Sprint in place [30 seconds] the wntire workout is only 8 minutes.
2) Plank Hops [20 repetitions] The beauty of this workout? You will con-
3) Lateral Squat Jumps [20 repetitions] tinue to burn calories throughout the en-
4) Plank [30 seconds] tire day, even after the 8 minutes of exer-
cise.
Click Here To Watch Video
4
ANABOLIC CARDIO CHEST BLAST
The Workout: Note About The Anabolic Cardio Chest
Complete as many rounds as possible Blast:
within 8 minutes. Follow the order of the This workout is focuses on fat-burning
exercises below. Keep rest period as few cardio using high knees, coupled with
as possible and in as short duration as pos- chest, shoulder, and tricep builders with
sible. Below is your workout: the push-up, plank up-downs, and also
the up-downs. You can use variations for
1) High Knees In Place [30 sec] the push ups and plank up-downs, mak-
2) Up-downs [10 reps] ing them more challenging (decline
3) Push-up [10 reps] push-ups) or less challenging (knee
4) Plank up-downs [30 sec] push-ups). The choice is yours based on
your fitness level.
Click Here To Watch Video
5
8-MINUTE LEG BUSTER
The Workout: Note About The 8-Minute Leg Buster:
Complete as many rounds as possible This workout is focuses on fat-burning
within 8 minutes. Follow the order of the cardio, while building powerful, explo-
exercises below. Keep rest period as few sive muscle in the lower body. During
as possible and in as short duration as pos- the sprint in place, run as fast as you can
sible. Below is your workout: in place followed by jump squats, reverse
lunge jumps, and squat and hold jumps.
1) Sprint In Place [30 sec] You want to complete as many rounds of
2) Jump Squats [20 reps] these exercises as possible within the 8-
3) Reverse Lunge Jump [20 reps] minutes.
4) Squat & Hold + Jump [10 reps]
Click Here To Watch Video
6
Ab Ripper
The Workout: Note About The Ab Ripper:
Complete as many rounds as possible Abdominal training requires lots of focus
within 8 minutes. Follow the order of the on the midsection during the workout.
exercises below. Keep rest period as few You cannot simply crunch your stomach
as possible and in as short duration as pos- mindlessly and think you will achieve re-
sible. Below is your workout: sults. Instead, you must focus your mind
on your abdominals throughout the en-
1) High Knees In Place [30 sec] tire workout. Keep your abs “flexed” or
2) Tuck Jump [10 reps] tight throughout this entire workout,
3) V-Crunch [20 reps] even during the high-knees exercise. Do-
4) Spiderman Plank [10 reps] ing this, you will see faster results and
greater midsection development.
Click Here To Watch Video
7
Fat Over-Burn
The Workout: Note About Fat Over-Burn:
Complete as many rounds as possible This workout contains two very effective
within 8 minutes. Follow the order of the fat burning exercises, the sprint in place
exercises below. Keep rest period as few and the burpee. To maximize fat burning
as possible and in as short duration as pos- during this workout you must sprint in
sible. Below is your workout: place as fast as you can for the 30 sec-
onds listed in the workout. You will
1) Sprint In Place [30 sec] come back to this sprint often in the 8
2) Plank Stand Up [10 reps] minute workout so be sure to throw your
3) Plank Hops [10 reps] body into a heavy fat-burning state by
4) Burpees [10 reps] sprinting as hard as you can during this
time.
Click Here To Watch Video
8
Anabolic Arms
The Workout: Note About Anabolic Arms:
Complete as many rounds as possible In order to attain the appearance of
within 8 minutes. Follow the order of the ripped and muscular arms, you must
exercises below. Keep rest period as few burn body fat, leaning out the fat in your
as possible and in as short duration as pos- arms for more definition. You must also
sible. Below is your workout: build the biceps, triceps, and shoulders
to give you the sleeve-busting appear-
1) Sprint In Place [30 sec] ance every woman loves to see and every
2) Explosive Push Up [10 reps] guy wants to have. This Anabolic Arms
3) Close Grip Push Up [10 reps] workouts achieves both.
4) Plank Up-Downs [10 reps]
Click Here To Watch Video
9
ANABOLIC OVERDRIVE
The Workout: Note About Anabolic Overdrive:
Complete as many rounds as possible Anabolic Overdrive has one mission in
within 8 minutes. Follow the order of the mind. Burn as many calories and fat as
exercises below. Keep rest period as few possible while increasing anabolic hor-
as possible and in as short duration as pos- mones. This workout does the trick. Re-
sible. Below is your workout: member, during the sprint in place and
mountain climbers you are performing
1) Sprint In Place [30 sec] as fast as possible. Go as hard as you can
2) Mountain Climbers [30 sec] for the 30 seconds - followed by up-
3) Up-Downs [10 reps] downs and burpees where you are giving
4) Burpees [10 reps] your absolute best effort, moving
through the 10 reps as fast as possible.
Click Here To Watch Video
10
Shoulder Massacre
The Workout: Note About Shoulder Massacre:
Complete as many rounds as possible This workout will build eye-popping,
within 8 minutes. Follow the order of the shirt-busting shoulders, and at the same
exercises below. Keep rest period as few time, place your body into fat burning
as possible and in as short duration as pos- mode. The initial jump squats with your
sible. Below is your workout: hands in the air and mountain climbers
will elevate fat burning hormones, while
1) Jump Squats Hands In Air [30 sec] pre-exhausting your shoulders before
2) Mountain Climbers [30 sec] the real shoulder exercises begin [pike
3) Pike Push Up [10 reps] push up and plank up-downs]. Give your
4) Plank Up-Downs [10 reps] absolute best effort on all 4 exercises for
maximal results.
Click Here To Watch Video
11
TRUNK EXPLOSION
The Workout: Note About Trunk Explosion:
Complete as many rounds as possible This workout will build a strong and mus-
within 8 minutes. Follow the order of the cular lower trunk. This includes muscles
exercises below. Keep rest period as few in your glutes and lower back. You’ll also
as possible and in as short duration as pos- experience awesome fat burning results
sible. Below is your workout: from the jump squats and up-downs
[both of which also work the trunk].
1) Jump Squats [30 sec] Also, the “Cobra” pose has been scientifi-
2) Cobra Pose [30 sec] cally proven to increase testosterone lev-
3) Up-Downs [30 sec] els by 20%
4) Glute Bridge [20 reps]
Click Here To Watch Video
12
CRUNCHLESS CORE
The Workout: Note About Crunchless Core:
Complete as many rounds as possible Crunchless Core is an extreme fat loss
within 8 minutes. Follow the order of the workout coupled with abdominal train-
exercises below. Keep rest period as few ing which requires ZERO crunching exer-
as possible and in as short duration as pos- cises. This workout targets the lower abs
sible. Below is your workout: with the plank hops and up-downs,
while also hitting the obliques hard with
1) Mountain Climbers [30 sec] the rotating plank. Mountain Climbers
2) Plank Hops [10 reps] should be used for both fat burning and
3) Up-Downs [10 reps] abdominal building. Be sure to keep
4) Rotating Plank [20 reps] your abs flexed and tight throughout the
entire workout.
Click Here To Watch Video
13
PEC DESTRUCTION
The Workout: Note About Pec Destruction:
Complete as many rounds as possible The Pec Destruction workout hits the
within 8 minutes. Follow the order of the chest with many different muscle and
exercises below. Keep rest period as few strength building techniques, while also
as possible and in as short duration as pos- performing fat burning exercises. The ex-
sible. Below is your workout: plosive push-ups use powerful plyomet-
rics. The plank and chest squeeze are
1) Burpees [10 reps] strength building isometrics. And th
2) Explosive Push-up [10 reps] negative push up uses mass building es-
3) Plank + Chest Squeeze [30 sec] sentrics. The burpee is a combination of
4) Negative Push Up [5 reps] fat burning cardio and chest building.
Click Here To Watch Video
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MIDSECTION MELTDOWN
The Workout: Note About Midsection Meltdown:
Complete as many rounds as possible Midsection Meltdown includes two-very
within 8 minutes. Follow the order of the high intensity anabolic cardio activities
exercises below. Keep rest period as few with sprinting in place and performing
as possible and in as short duration as pos- mountain climbers. Both exercises will
sible. Below is your workout: burn the belly fat sitting over your abs.
The Reverse Crunch and Heel Reach will
1) Sprint In Place [30 sec] help develop the abdominal wall, giving
2) Mountain Climbers [30 sec] your abs the blocky, muscular “look” af-
3) Reverse Crunch [10 reps] ter the fat has been melted off on top.
4) Heel Reach [10 reps]
Click Here To Watch Video
15
BODY FAT REBELLION
The Workout: Note About Body Fat Rebellion:
Complete as many rounds as possible Body Fat Rebellion is a high intensity fat
within 8 minutes. Follow the order of the burning workout. Although muscles all
exercises below. Keep rest period as few over the body will be worked using the
as possible and in as short duration as pos- movements in this workout, the primary
sible. Below is your workout: goal above all is fat burning cardio.
You’re going to give your absolute best
1) Sprint In Place [30 sec] effort throughout every single exercise
2) Mountain Climbers [30 sec] for the most extreme results
3) High Knees [30 sec]
4) Up-Downs [30 sec]
Click Here To Watch Video
16
ARM INTENSIFIER
The Workout: Note About Arm Intensifier:
Complete as many rounds as possible The Arm Intensifier will start with a
within 8 minutes. Follow the order of the shoulder fatiguing set of Shadow Boxing.
exercises below. Keep rest period as few During this movement you will punch as
as possible and in as short duration as pos- hard as you can, while flexing your arms
sible. Below is your workout: the entire time for the 30 seconds. The
remaining exercises will also fatigue and
1) Shadow Boxing [30 sec] build muscle in the shoulders, triceps,
2) Burpees [30 sec] and chest. The burpees will also increase
3) Close Grip Push Up [10 reps] fat burning.
4) Pike Push Up [10 reps]
Click Here To Watch Video
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ANABOLIC LEGS
The Workout: Note About Anabolic Legs:
Complete as many rounds as possible The Anabolic Legs workout will use both
within 8 minutes. Follow the order of the explosive bodyweight and standard body-
exercises below. Keep rest period as few weight exercises to build lower body
as possible and in as short duration as pos- strength and muscle mass. Be sure to
sible. Below is your workout: complete as many rounds as you can,
with as little rest in between each exer-
1) Bodyweight Squats [30 sec] cise for the entire 8-minute routine.
2) Jump Squats [10 reps]
3) Lunges [10 reps]
4) Frog Jumps [10 reps]
Click Here To Watch Video
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FAT EXTINGUISHER
The Workout: Note About Fat Extinguisher:
Complete as many rounds as possible This workout is a high-intensity, ana-
within 8 minutes. Follow the order of the bolic cardio workout that will heighten
exercises below. Keep rest period as few your fat burning hormones, increase
as possible and in as short duration as pos- your anabolic hormones, and help burn
sible. Below is your workout: body fat covering your entire body. Be
sure to take as little rest as possible and
1) Burpees [10 reps] complete each exercise at the highest in-
2) 5 Sprint Up-Down [10 reps] tensity possible based on your current fit-
3) Mountain Climbers [30 sec] ness level.
4) Sprint In Place [30 sec]
Click Here To Watch Video
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BELLY TORCH
The Workout: Note About Belly Torch:
Complete as many rounds as possible Set your fat ablaze with this hardcore
within 8 minutes. Follow the order of the misdection and fat burning cardio. The
exercises below. Keep rest period as few key to building a ripped set of abs is
as possible and in as short duration as pos- burning fat over your belly and increas-
sible. Below is your workout: ing the strength and musculature of the
abdominals themselves. This workout
1) Sprint In Place [30 sec] will accomplish both so you build a
2) Spiderman Plank [10 reps] strong and shredded midsection.
3) Plank Rotations[20 reps]
4) Burpees [30 sec]
Click Here To Watch Video
20
LOVE HANDLE ERASER
The Workout: Note About Love Handle Eraser:
Complete as many rounds as possible Start the workout with an all-out, max-
within 8 minutes. Follow the order of the effort high knees exercise. You’ll crank
exercises below. Keep rest period as few up your fat burning hormones here and
as possible and in as short duration as pos- then continue on with three high inten-
sible. Below is your workout: sity abdominal exercises which will keep
your heart rate in fat burning mode,
1) High Knees In Place [30 sec] which hitting that “trouble area” in the
2) Russian Twist [20 reps] obliques and love-handle region.
3) Plank Rotations[20 reps]
4) Spiderman Planks [20 reps]
Click Here To Watch Video
21
FAT DESTROYER
The Workout: Note About Fat Destroyer:
Complete as many rounds as possible So you want to knock-out some fat do
within 8 minutes. Follow the order of the you? This 8 minute workout will demol-
exercises below. Keep rest period as few ish stubborn body fat by ramping up
as possible and in as short duration as pos- your fat burning and anabolic hormones.
sible. Below is your workout: It’s also powerful enough to keep your
calories burning throughout the day,
1) Sprint In Place [30 sec] even while you sleep. Be sure to give
2) Tuck Jump [10 reps] your absolutel all-out effort to reap the
3) Burpees[20 reps] benefits of this workout.
4) High Knees [30 sec]
Click Here To Watch Video
22
BELLY BEATDOWN
The Workout: Note About Belly Beatdown:
Complete as many rounds as possible Although more of an anabolic cardio
within 8 minutes. Follow the order of the based workout, the end result is a beat-
exercises below. Keep rest period as few as down on your belly. Between the high-
possible and in as short duration as possi- intensity sprints, hops, and high knees in
ble. Below is your workout: place and the ab carving plank forma-
tion, you’ll be burning through fat and in-
1) Sprint in place [30 seconds] creasing strength and lean muscle mass
2) Plank Hops [20 repetitions] in your midsection.
3) High Knees [30 seconds]
4) Plank [30 seconds]
Click Here To Watch Video
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After Completing All 20 Workouts
After completing all 20 workouts, the Advanced Anabolic Running training does not
have to stop there. Instead, you can go through the entire set of workouts again. All
you have to do is change the workout duration.
For example, instead of performing only 8-minutes of Advanced Anabolic Running,
you can now perform 10 or 12 minutes depending on your ambition to take your re-
sults to the next level. Of course, continue following the initial Anabolic Running proto-
col along with this program for the most effective results.
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