these are workouts you can do at home or while you are on vacation. with Travel and holidays upon us its gonna be tough to get tot the gym sometimes. but consistency is what matters most.

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Disclaimer:
You must get your physician’s approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only.
You must consult your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity. This program is
designed for healthy individuals 18 years and older only.
The information in this e manual is meant to supplement, not replace, proper exercise
training. All forms of exercise pose some inherent risks. The editors and publishers
advise readers to take full responsibility for their safety and know their limits. Before
practicing the exercises in this e manual, be sure that your equipment is well maintained,
and do not take risks beyond your level of experience, aptitude, training
and fitness. The exercises and dietary programs in this book are not intended as a
substitute for any exercise routine or treatment or dietary regimen that may have been
prescribed by your physician.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including any exercise or demonstration performed in The Underground Strength
Course. If you experience any light headedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.
Don’t perform any exercise unless you have been shown the proper technique by a
certified personal trainer or certified strength and conditioning specialist. Always ask
for instruction and assistance when lifting. Don’t perform any exercise without proper
instruction. Always do a warm-up prior to strength training and interval training.
You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over
30 years of age.
Please discuss all nutritional changes with your physician or a registered dietician. If
your physician recommends that you don’t use The Underground Wrestling Course or
any other Underground Strength Courses, please follow your doctor’s orders.
Waiver and Release of Liability:
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN
PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED
WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE
INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL
RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY
PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF
ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES,
LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE
UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT
ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR
RELATED CAUSES OF ACTION AGAINST UNDERGROUND STRENGTH COACH, LLC, AND
ZACH EVEN-ESH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY UNDERGROUND
STRENGTH COACH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO
ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN
THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE,
INDEMNIFY AND HOLD UNDERGROUND STRENGTH COACH, LLC FROM ANY LIABILITY
WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY
INJURIES, LOSSES OR DAMAGES.
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Whats up everyone and thank you so much for taking interest in this 15 minute program.
Listen I get it and know you don't have time to yourself and I don’t either at times so I know how
it feel to be in a pinch.
I do know that movement is KEY and that doing something is better than doing nothing.
Here are 15 of the most efficient workouts that I do in order to get something in when I know
that I will not have time to get my full workouts in.
Listen up: we are all human and we all have lives and other lives counting on us so we gotta do
what we gotta do.
BUT….
WE DO HAVE TO TAKE CARE OF OURSELVES FIRST.
The direction I always think of is when you are about to take off on a plane they will say
“PUT YOUR OWN MASK ON FIRST before helping another person”
and that applies with life as well.
If you aren't in a GOOD space then how are you going to give the people that mean most to you
the BEST VERSION OF YOU.
That will be tough.
I know you got this. BUT I want you to USE it! Please…..for YOU and for your family.
If you have any questions pleas feel free to text me or email me or message me on social.
I am here to help .
Than you for your trust and talk to you all later and please read and the disclaimer below.
Be awesome
Coach Pete Isip
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All of these workouts can be done in 15 minutes. Set a clock and go until the 15 minutes is up
no matter if you finish them or if you don't . The MAIN goals is to move for 15 minutes.
Start off slow and take your time. Do this as many times as you can in the week. maybe
practicing waking a little bit earlier in order to get it in first thing in the AM when everyone else is
sleeping.
I really hope this gets you started and you stat become the BETTER YOU.
#1
“The Krankster” - Perform this sequence
25 Squats
25 Push ups
25 Mountain climbers
25 Jump Squats
———————————
#2
5-10-15”
5 Push ups, 10 Squats, 15 Burpees
———————————
#3
Jumping Jacks 20
Walking Lunges 20
Jump Squats 20
Plank Shoulder Taps 20
—————————-
#4
5 Jumping Pull Ups (if you have an at home pull up bar)
5 Good Push Ups
5 Squats Jump Squats ( REALLY HIGH AND EXPLOSIVE)
50 Mountain climbers
——————————-
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#5
Go outside and walk or around the block for 15 minutes. You can add a jog for a
few minutes here and there or go straight into the jog based off your experience.
—————————
#6 The Ladder ( goal is to finish under 15)
Goblet Squats: 1-10 (done is ascending order)
Push-Ups: 10-1 (done is descending order)
Jumping Jacks: 25 (constant)
Goblet Squat x 1
Push-Up x 10
Jumping Jacks x 25
Goblet Squat x 2
Push-Up x 9
Jumping Jacks x 25
Goblet Squat x 3
Push-Up x 8
Jumping Jacks x 25
And so on and so forth…
Workout # 7
-10,8,6,4,2
1A) Burpees
1B) Pull-ups
1C) Push-ups
1D) Squats
1E) Lunges
*Without any rest or breaks do 10 reps of 1A,1B,1C,1D and 1E then do 8 reps of
1A,1B,1C,1D and 1E all the way down to 2 reps of each exercise.
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Workout # 8
-100 push-ups (elevate to the couch or counter top if needed)
-100 leg raises
-100 Squats
*As fast as possible (if you finished repeat for the remaining time)
Workout # 9 -Outside Football Field
-300 Yard Shuttle Level 1
* Sprint to the 50 yard line and back to the goal line 3 times without any rest (300
yards total)
warm up a bit then hit it
Workout # 10
1A) Mountain Climbers
1B) Push-ups
1C) Front Plank
1D) Flexed Arm Hang on pull up bar
* Do 20 seconds of 1A then rest for 10 second. Then do 20 seconds of 1B then
rest 10 seconds. 20 seconds of 1C then rest 10 seconds. 20 Seconds of 1D
then rest 10 seconds,
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Workout # 11
1A) Squat Jumps
1B) Push-ups
1C) Jumping jacks
1D) Sit ups
* Do 20 seconds of 1A then rest for 10 second. Then do 20 seconds of 1B then
rest 10 seconds. 20 seconds of 1C then rest 10 seconds. 20 Seconds of 1D
then rest 10 seconds
Workout # 12
1A) Jumping Jacks 20 seconds
1B) Push-ups
1C) Side Plank
1D) ISO Squat
* Do 20 seconds of 1A then rest for 10 second. Then do 20 seconds of 1B then
rest 10 seconds. 20 seconds of 1C then rest 10 seconds. 20 Seconds of 1D
then rest 10 seconds
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Workout # 13
1A) Partner Rows
1B) Push-ups on knees
1C) Reverse Lunges (alternating leg)
1D) Single Lef Glute Bridges (10 seconds each)
* Do 20 seconds of 1A then rest for 10 second. Then do 20 seconds of 1B then
rest 10 seconds. 20 seconds of 1C then rest 10 seconds. 20 Seconds of 1D
then rest 10 seconds
Workout # 14
1A) Hand walkouts
1B) Push-up + Scapula push-up
1C) Reverse Crunches
*Start with 10 reps of 1A, then 10 reps of 1B, then 10 reps of 1C. Move down the
ladder till 8 of each, than 6 of each and work you way all the way down to 2 of
each.
Workout #15 Feel Good 15
Prone Shoulder Circuit
1A) L
1B) I
1C) T
1D) W
1E) Y
*Hold each position for 3-5 seconds and go through this circuit 2-3 times before
resting
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Who is Pete Isip?
Pete Isip started training for the purpose of disposing the “fat kid”
syndrome. As an overweight child and teen, Pete had the difficult
task of dealing with ridicule, mockery, and poor athletic
performance. Weighing 225 pounds, and wrestling heavyweight
soon became less than desirable options. Steadily, he began to cut
his weight and reach his physical fitness goals. Pete went on to earn
a Bachelor of Science degree from Montclair State University with a
concentration in Human Ecology and Nutrition. Currently, and head
trainer of KRANK Systems.; The gym focuses on group training and
fat loss boot camps. In addition, Pete holds multiple fitness
certifications including, NSCA - CPT, American Fitness Professionals
& Associates Underground Strength Coach, Kettlebell Concepts,
USA Weightlifting, International Youth Conditioning Assocication.
Pete worked as the assistant wrestling coach for Belleville High
School and the Director of the Youth Wrestling, a town recreational
program.
Pete has competed around the world and proudly placed in multiple drug-tested natural bodybuilding
competitions. He has been featured As a Top Contending Natural Bodybuilder on ESPN2 and Natural
Muscle Magazine. This past spring, Pete was selected among hundreds of applicants to participate in Men’s
Health Magazine “Next Top Trainer” and reached the final four.
“I love to help people reach their fitness, as well as, their life goals. I believe everyone has the potential to be
the best. As long as they believe in themselves as much as I do, we can do this together. We are powerful
beyond measure.”
HAVE A GREAT DAY!!! email me if you need help
pete@kranksystems.com
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Text: 973-202-4813
Social @peteisip
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