BODY WEIGHT EDITION. Who needs the gym when you can exercise in the convenience of your living room floor?

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2 Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the program, you are agreeing to accept full responsibility for your actions. By continuing with the program, you recognize that despite all precautions on the part of Luis Uribe Fitness. There are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Luis Uribe Fitness, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of the misuse of the program.

3 BODY WEIGHT EDITION Who needs the gym when you can exercise in the convenience of your living room floor? Bodyweight training is an amazing supplement or substitution to weight training and proven to benefit your sleep, metabolism, immunity, and mood. Some people may not be able to take advantage of weight training for reasons such as lack of a gym membership, limited access to weights, or not knowing how to use machines properly. Bodyweight exercises eliminate every one of those excuses because they are so accessible, and the same way you can stress your body into growth in the gym, you can do at home with your own bodyweight. Using your own weight to build strength couldn t be easier: It s totally customizable, can be done anywhere and at any time, requires no equipment or gym membership, and takes less than 30 minutes. These workouts are meant to be used as a substitution or supplement for the corresponding days of the Skinny Fat Destroyer program. They combine cardio and strength training, so these workouts are ideal for accelerating the fat loss effects of the regular training sessions. In addition to burning fat, we want our body weight workouts to help us build more lean muscle. Otherwise, these are just a glorified example of a cardio workout. The way we do this is using a bodyweight training style called density acclimation training. This is all about forcing your body to grow via progressive gains in volume over time. The more volume you add, the more you force your body to adapt by either growing bigger or stronger, and in many cases, you get BOTH. If you ve ever seen the body of an Olympic gymnast, you ve seen the power of density application training in action. In the later weeks, this program also takes advantage of training to absolute failure. If you were to be training to failure week after week, your body Is not going to respond well, going to failure too often will compromise your ability to recover from your workouts.

4 PROGRESSION AND WORKOUT Although this training schedule may not be possible in the real world, try to adhere to this as close as possible. Just make sure you get all three days of exercise in before you move on to the next set Day 1: Upper Body Day 2: Lower Body Day 3 : Full Body Day 4: Off Day Repeat *Unless specified, follow the exercise/sets and rep count. Certain exercises such as pull ups and pushups will be more difficult and therefore require less repetitions before you reach failure.* Choose the exercises from the exercise bank below. You will find descriptions of the movements in the appendix. Week 4: Choose 6 exercises 6 sets of 25 reps each or until failure (Full body day choose 4 upper body and lower body exercises). Week 5: (DELOAD) 4 Sets of each movement at the original reps you did in Week 1. Week 6: Choose 5 exercises 5 sets of as many reps as possible until failure (Full body day choose 3 upper body and lower body exercises). Week 1: Choose 5 exercises 5 sets of 20 reps each or until failure (Full body day choose 3 upper body and lower body exercises). Week 2: Choose 5 exercises 6 sets of 20 reps each or until failure (Full body day choose 3 upper body and lower body exercises). Week 3: Choose 5 exercises 5 sets of 25 reps each (Full body day choose 4 upper body and lower body exercises).

5 EXERCISE BANK Chest/Triceps Traditional Push up Plyometric Push up Wide Grip Push up Close Grip Push up Dip Tricep Extensions Back/Biceps Pull up Wide Grip Pull up Pull up (Palms facing you) Bodyweight Rows Doorway Curls Lower Body Squat Jump Squat Pistol Squat Lunge (Walking or Stationary) Jump Lunge Single Leg Dead Lift Step up (on stairs) Back Leg Elevated Lunge

6 EXERCISE APPENDIX Push up With your arms straight, butt clenched, and abs braced, steadily lower yourself until your elbows are at a 90-degree angle or smaller. Depending on your level of experience, age, and flexibility, 90 degrees might be the lowest you re able to go. Personally, I like to go down until my chest (not my face), hits the floor. Bodyweight Row Set a pullup bar halfway in the doorway (you can use a medium size ledge as well) and position yourself lying down under the bar. With an under-hand grip, grab the bar so that your hands are level with your chest and pull yourself towards the bar driving your elbows down to the floor. Plyometric Push up Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition. Doorway Curls In a door way grab the side of the door and lean back so that your feet arms and body form a triangle in the doorway (there should be a deep lean in your body). Pull yourself towards the wall and slowly lower yourself back down and Dip Suspend yourself between two stable surfaces such as two chairs a little wider than shoulder width. While leaning forward slowly lower yourself to the bottom and explosively push yourself back up until your arms are straight and Tricep Extensions In front of a staircase or a low table put your hands on the ledge as if you were going to do an inclined push up. With your hands close together and your elbows tucked in hinge slowly at the elbow bringing your chest as close to the ledge as possible. Push yourself back up and Squat Keeping your entire foot pressed into the floor, push through the outside of each foot as you lower into your squat. Your kneecaps should hover over the tops of your feet. Your torso should lean forward slightly, creating a 30 to 45-degree angle with your thighs. When you start to rise from the bottom of your squat, actively push your knees out. Your thighs should stay in line with your feet. Jump Squat Perform like a regular squat, but at the bottom of the movement instead of raising yourself up in a controlled motion, explode up so that your feet come off the floor. Pull up With your hands shoulder width apart grab a stable ledge or pullup up with your hands facing away from you. Lift your feet off the floor and pull your chest towards the bar as far as you can. Slowly lower yourself back down to the floor and Pistol Squat Standing straight up lift one leg and extend it out in front of you. Holding on to something for balance slowly lower yourself with your other foot still on the floor as low as you can. Try to avoid pressing with your balancing hand and dig your foot into the ground to push yourself back up to the top.

7 EXERCISE APPENDIX Lunge Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don t keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn t touch the floor. Keep the weight in your heels as you push back up to the starting position. Step Up Place your entire right foot onto the bench, chair, or step. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor. Jump Lunge Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don t keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Use an explosive motion to explode up ideally getting your feet off the floor. Switch legs mid-air and Back Leg Elevated Lunge Perform a normal lunge but elevate your back leg on a low surface like a stair or ledge before performing the motion. Single Leg Deadlift- Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering until you are parallel to the ground, and then return to the upright position.

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