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| Module 1 | Introduction |
|---|---|
| Unit 1 | Introduction |
| Module 2 | Interval Training |
| Unit 1 | HIIT & Tabata |
| Unit 2 | "New Study" Overview |
| Module 3 | Lightning Rounds |
| Unit 1 | Lightning Rounds Examined |
| Unit 2 | Exercise Selection |
| Unit 3 | 3 Types of Lightning Rounds |
| Module 4 | Workouts |
| Unit 1 | Muscle Targeted LR |
| Unit 2 | HIIT Replacement LR |
| Unit 3 | Standalone Workout LR |
| Module 5 | Fine Tuning |
| Unit 1 | Lightning Rounds Timing |
| Unit 2 | Lightning Rounds Progression |
| Module 6 | Dan John's Variations |
| Unit 1 | The Dan John Files |
| Unit 2 | The Calorie-Torching Warmup |
| Unit 3 | Dan's 2 Exercise Rotation |
| Unit 4 | Dan’s 3 Exercise Rotation |
| Module 7 | Conclusion |
| Unit 1 | Final Thoughts |
| Module 8 | Frequently Asked Questions |
| Unit 1 | Can I do Pilates or Yoga exercises instead of weights? |
| Module 9 | Downloadable PDF |
| Unit 1 | Downloadable PDFs |