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Benjamin Smith
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2 Copyright 2014 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

3 Introduction From Dennis... Imagine, for a moment, looking at your reflection in the mirror. Are there certain areas of your body that you are never fully satisfied with and feel constantly discouraged about? Certain areas that never seem to fully tighten up, lean out, and build muscle the way you want? My best guess is that you are already putting in hard work. So, why are you having so much trouble lifting that butt, sculpting your arms, or shedding that pooch from your belly? Even though there are many excellent workout programs on the market, I wanted to provide you with something that gives you the extra boost you want for the areas of your body that you want to give a little more attention. This manual isolates the trouble area to laser target fat burning for accelerated results. Add these isolation workouts to your other workout program, or complete them individually to blast fat in the most targeted way possible. Being that you are reading this right now, my guess is that you are interested in isolating certain parts of your body for laser targeted results... And I couldn't be more excited to help. Within the Isolation Workouts program, you are going to discover seven full workouts to boost your fat burning and help you reach your goals. All I ask is this: Work hard. Be consistent. If you can do those two things, you will see amazing success on this program. So if you are ready, let's get started! Dennis Heenan, MCTT Master Certified Turbulence Trainer P.S. Don't forget my other sites... Blog posts, videos, motivation, free gifts, free content, and more. - #1 Ab training System designed for immense fat burning in as little as 4-minutes. Oh, and you don't need equipment! - The best progressive system on the market taking you from bodyweight to weighted exercises in under 12-weeks. 6-week sprint and bodyweight combo plan designed to blast fat utilizing the most underrated and under used exercise on the planet: Sprints! Discover how to lose 22 pounds of fat in the next 30 days without counting calories while still enjoying the foods you love. Join us on Facebook at

4 Tips Before Starting 1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer. 2. If something hurts or feels off, don t do that exercise. There are plenty of alternates that you can add in. Please feel free to dennis (at) fatburningnation (dot) com for ideas or see the Exercise Library manual for alternative exercises. 3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore. 4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods. 5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being active rest days (walking, hiking, etc.). 6. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 10.Have a cool down period at the end of each workout that includes stretching and foam rolling.

5 Superhero Isolation Workouts: Superhero Calves Workout #1 Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 2 TOTAL rounds! Floor Calf Raise Forward Variation: 15 seconds Floor Calf Raise Outside Variation: 15 seconds Floor Calf Raise Inside Variation: 15 seconds Wide Squat Calf Raises: 15 seconds Single-Leg Floor Calf Raise Forward Variation (right leg): 15 seconds Single-Leg Floor Calf Raise Forward Variation (left leg): 15 seconds Rest 30-seconds and repeat 1 more time for a TOTAL of 2 rounds. Workout #2 Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 2 TOTAL rounds! Floor Calf Raise Forward Variation: 15 seconds Floor Calf Raise Outside Variation: 15 seconds Floor Calf Raise Inside Variation: 15 seconds Calf Drops (right leg): 30 seconds Calf Drops (left leg): 30 seconds Stair Calf Raise Forward Variation: 15 seconds Stair Calf Raise Outside Variation: 15 seconds Stair Calf Raise Inside Variation: 15 seconds Wide Squat Calf Raises: 30 seconds Rest 30-seconds and repeat 1 more time for a TOTAL of 2 rounds.

6 Superhero Isolation Workouts: Superhero Calves Workout #3 Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 2 TOTAL rounds! Stair Calf Raise Forward Variation: 15 seconds Stair Calf Raise Outside Variation: 15 seconds Stair Calf Raise Inside Variation: 15 seconds Wide Squat Calf Raises: 30 seconds Single-Leg Stair Calf Raise Forward Variation (right leg): 15 seconds Single-Leg Stair Calf Raise Forward Variation (left leg): 15 seconds Wall Sit Calve Raises: 30 seconds Rest 30-seconds and repeat 1 more time for a TOTAL of 2 rounds. Workout #4 Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 3 TOTAL rounds! Single-Leg Stair Calf Raise Forward Variation (right leg): 15 seconds Single-Leg Stair Calf Raise Forward Variation (left leg): 15 seconds Single-Leg Stair Calf Raise Outside Variation (right leg): 15 seconds Single-Leg Stair Calf Raise Outside Variation (left leg): 15 seconds Single-Leg Stair Calf Raise InsideVariation (right leg): 15 seconds Single-Leg Stair Calf Raise Inside Variation (left leg): 15 seconds Calf Drops (right leg): 30 seconds Calf Drops (left leg): 30 seconds Rest 30-seconds and repeat 2 more time for a TOTAL of 3 rounds.

7 Superhero Isolation Workouts: Superhero Calves Workout #5 Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 3 TOTAL rounds! Wall Sit Calve Raises: 30 seconds Calf Drops (right leg): 30 seconds Calf Drops (left leg): 30 seconds Squat Pulsers: 30 seconds Stair Quick Jumps: 30 seconds Single-Leg Stair Calf Raise Forward Variation (right leg): 15 seconds Single-Leg Stair Calf Raise Forward Variation (left leg): 15 seconds Rest 30-seconds and repeat 2 more time for a TOTAL of 3 rounds. Workout #6 Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 3 TOTAL rounds! Stair Calf Raise Forward Variation: 15 seconds Stair Calf Raise Outside Variation: 15 seconds Stair Calf Raise Inside Variation: 15 seconds Squat Pulsers: 30 seconds Wide Squat Calf Raises: 30 seconds Box Jumps: 30 seconds Calf Drops (right leg): 30 seconds Calf Drops (left leg): 30 seconds Rest 30-seconds and repeat 2 more time for a TOTAL of 3 rounds.

8 Superhero Isolation Workouts: Superhero Calves Workout #7 Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 3 TOTAL rounds! Stair Calf Raise Forward Variation: 15 seconds Stair Calf Raise Outside Variation: 15 seconds Stair Calf Raise Inside Variation: 15 seconds Squat Pulsers: 30 seconds Single-Leg Stair Calf Raise Forward Variation (right leg): 15 seconds Single-Leg Stair Calf Raise Forward Variation (left leg): 15 seconds Single-Leg Stair Calf Raise Outside Variation (right leg): 15 seconds Single-Leg Stair Calf Raise Outside Variation (left leg): 15 seconds Single-Leg Stair Calf Raise InsideVariation (right leg): 15 seconds Single-Leg Stair Calf Raise Inside Variation (left leg): 15 seconds Lunge with Calf Raise (right leg): 15 seconds Lunge with Calf Raise (left leg): 15 seconds Stair Quick Jumps: 30 seconds Wide Squat Calf Raises: 30 seconds Rest 30-seconds and repeat 2 more time for a TOTAL of 3 rounds.

Exercise Descriptions Box Jumps 1. Stand in front of a box that is 12-24 inches high.

9 Exercise Descriptions Box Jumps 1. Stand in front of a box that is inches high. Engaging your core, jump and land on top of the box with your knees bent allowing your muscles to absorb the force. 2. Step down off the box and repeat. Gradually increase the box height according to what is comfortable for you. Calf Drops 1. Stand with your feet shoulder-width apart 3. Slowly lower yourself down putting all of your weight on one leg 4. Repeat with the opposite leg

Slowly lower yourself down using both legs Floor Calf Raise Inside Variation 1.

10 Exercise Descriptions Floor Calf Raise Forward Variation 1. Stand with your feet shoulder-width apart with feet facing forward 3. Slowly lower yourself down using both legs Floor Calf Raise Inside Variation 1. Stand with your feet shoulder-width apart with feet facing inward 3. Slowly lower yourself down using both legs

3. Plant your back toe on the ground and use it to help keep your balance. 4. Lower your body until your front thigh is parallel to the ground. 5.

11 Exercise Descriptions Floor Calf Raise Outside Variation 1. Stand with your feet shoulder-width apart with feet facing outward 3. Slowly lower yourself down using both legs Lunge with Calf Raise 1. Stand with your feet shoulder-width apart 2. Step forward with one leg, taking a slightly larger than normal step. 3. Plant your back toe on the ground and use it to help keep your balance. 4. Lower your body until your front thigh is parallel to the ground. 5. Keep your upper body upright with chest proud. 6. When in the low position, use your calves to raise your body off of the ground, squeezing the calves tight at the top 7. Slowly raise yourself up and step back to the starting positioned 8. Repeat with the opposite leg

12 Exercise Descriptions Single-Leg Stair Calf Raise Forward Variation 1. Stand with your right foot on a stair, shoulder-width apart with feet facing forward 3. Slowly lower yourself down 4. Repeat on opposite leg Single-Leg Stair Calf Raise Inside Variation 1. Stand with your right foot on a stair, shoulder-width apart with feet facing inward 3. Slowly lower yourself down 4. Repeat on opposite leg

Exercise Descriptions Single-Leg Stair Calf Raise Outside Variation 1. Stand with your right foot on a stair, shoulder-width apart with feet facing outward 3. Slowly lower yourself down 4.

13 Exercise Descriptions Single-Leg Stair Calf Raise Outside Variation 1. Stand with your right foot on a stair, shoulder-width apart with feet facing outward 3. Slowly lower yourself down 4. Repeat on opposite leg Squat Pulsers 1. Start by standing with your feet just wider than shoulder width apart. Squat down as though you were performing a bodyweight squat. 2. Stay in the squat position and raise your body from the ground using your calves 3. Quickly return to the starting position in a pulsing motion and repeat.

14 Exercise Descriptions Stair Calf Raise Forward Variation 1. Stand with both feet on a stair, shoulder-width apart with feet facing forward 3. Slowly lower yourself down Stair Calf Raise Inside Variation 1. Stand with both feet on a stair, shoulder-width apart with feet facing inward 3. Slowly lower yourself down

Slowly lower yourself down Stair Quick Jumps 1. Stand in front of a stair.

15 Exercise Descriptions Stair Calf Raise Outside Variation 1. Stand with both feet on a stair, shoulder-width apart with feet facing outward 3. Slowly lower yourself down Stair Quick Jumps 1. Stand in front of a stair. Engaging your core, jump and land on top of the stair with your knees bent allowing your muscles to absorb the force. 2. Jump down off the stair and repeat going as quickly as you can

Slowly lower back to the ground and repeat Wide Squat Calf Raises 4. Start by standing with your feet wider than shoulder width apart.

16 Exercise Descriptions Wall Sit Calve Raises 1. Lean against a wall and squat down into a wall sit 2. When stable in the squat, raise your feet off of the ground using your toes and squeezing your calves 3. Slowly lower back to the ground and repeat Wide Squat Calf Raises 4. Start by standing with your feet wider than shoulder width apart. Squat down as though you were performing a wide bodyweight squat. 5. Stay in the squat position and raise your body from the ground using your calves 6. Slowly lower to the starting position really squeezing your calves and repeat.

Copyright 2014 FatBurningNation.com

Copyright 2014 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information