Bodyweight Shred: 21-Day Accelerator Workouts

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2 Copyright 2015 BodyweightShred.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. 2

3 Introduction From Dennis... When it comes to getting amazing fat burning results... We all know that diet needs to be #1. That said, it's your workouts that are going to make things faster and easier for you while following the proper diet. With the Bodyweight Shred Diet, you are already setting yourself up for great fat burning success. And now, with the 21-Day Accelerator Workouts, you can drastically increase your results simply by following what is below. These workouts were designed specifically for the Bodyweight Shred, and to bring you your best fat burning ever in the next 21-days. You will be starting out by performing 3 workouts the first week, then will be adding one workout per week so that you are doing 5 total workouts on week number three. If you follow these workouts along with the Bodyweight Shred Diet, you are sure to see some incredible fat burning and lean muscle growth as you start building your best body ever. So if you are ready for some accelerated results, let's get started... To your health and fitness, Dennis Heenan, MCTT Master Certified Turbulence Trainer 3

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) hiitburn (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. 4

5 21-Day Accelerator Workouts All you will need for these workouts over the next 3-weeks is your own bodyweight and an interval timer which you can find for free on your Smart Phone or Tablet, or online at GymBoss.com. For each workout, be sure you are fully warmed up and ready to go before starting. For all workouts over the next three weeks, you should perform this short warm-up before starting Day Accelerator Warm-Up Perform each exercise below for 20-seconds with no rest in between. Rest 20-seconds between full rounds and complete 2 TOTAL rounds. Alternating Front Lunges Pushups Bodyweight Squats T-Pushups Run-in-Place Rest 20-seconds and repeat 1 more time for a total of 2 rounds. Once you are finished with the warm-up, move into your workout as seen below. A few keys to remember If you need to take more rest than what it says, do so. Form is VERY important when doing these workouts. Be sure you are pushing yourself, but if form is breaking down then you need to rest. 2. If an exercise is too hard, use a easier variation. There are dozens of variation exercises that you can add in to fit your fitness level. So listen to your body. 3. Don't skip workouts. This is just 21-days! Commit to the plan and get it done. If you feel you are ready to go, let's dive into week number one

6 21-Day Accelerator Workouts: Week #1 On week number one, we will be performing 3 workouts. Please make sure you take at least a day's rest in between these workouts. Day Madness Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. Circuit #1 Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for 3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before moving to circuit #2. Pushups Alternating Reverse Lunges Outside Mountain Climbers Burpees After you complete 3 total rounds on circuit #1, rest 60-seconds and move to circuit #2. Circuit #2 Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for 3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before moving to circuit #3. Prisoner Squats T-Pushups Squat Holds Sprints In Place After you complete 3 total rounds on circuit #2, rest 60-seconds and move to circuit #3. Circuit #3 Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for 3-TOTAL rounds moving from one exercise to the next. Burpees X-Body Mountain Climbers Squat to Squat Jump Day 2 Off Day Stay active, hike, walk, play frisbee, do yoga, 6

7 21-Day Accelerator Workouts: Week #1 Day Back-to-Back Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. Circuit #1 Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. You will complete 4 rounds (2-minutes) on each exercise before moving to the next. Complete 2 TOTAL rounds. Once finished, take a full 1-minute rest before moving to circuit #2. Squat Jumps: X 4 rounds Close Grip Pushups: X 4 rounds Sit Throughs: X 4 rounds Burpees: X 4 rounds After burpees, move right back into squat jumps to complete 1 more rounds for a TOTAL of two rounds. After you complete 2 total rounds on circuit #1, rest a full 60-seconds and move to circuit #2. Circuit #2 Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. You will complete 4 rounds (2-minutes) on each exercise before moving to the next. Complete 2 TOTAL rounds. Pull-Ups or Bodyweight Rows: X 4 rounds Box Jumps or Punisher Squat Jumps: X 4 rounds Reach Through Pushups: X 4 rounds Sprints in Place: X 4 rounds After Sprints in Place, move right back into Pull-Ups to complete 1 more rounds for a TOTAL of two rounds. Day 4 Off Day Stay active, hike, walk, play frisbee, do yoga, 7

8 21-Day Accelerator Workouts: Week #1 Day Burpee Madness Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. Circuit #1 Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for 3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before moving to circuit #2. Pushups Chin-Ups Squat to Squat Jump Rocking Planks Burpees After you complete 3 total rounds on circuit #1, rest 60-seconds and move to circuit #2. Circuit #2 Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for 3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before moving to circuit #3. Bulgarian Split Squat or Split Squat (each leg) Spiderman Climbs Side Planks (each side) After you complete 3 total rounds on circuit #2, rest 60-seconds and move to circuit #3. Circuit #3 You have 4-minutes to complete as many burpees as possible. Be sure to track how many you got. As many reps as possible (AMRAP) Burpees in 4-minutes Day 6, 7 Off Day Stay active, hike, walk, play frisbee, do yoga, 8

9 21-Day Accelerator Workouts: Week #2 On week number two, we will be performing 4 workouts. If the format below does not fit your schedule, simply get the four workouts in when possible. Day 8 30 Second CRUSH Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. Circuit #1 Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60- second rest. Complete 3 TOTAL rounds. Close-Grip Pushups Russian Twist Up Downs Superman Jumps Half Burpees Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds. Circuit #2 Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60- second rest. Complete 3 TOTAL rounds. Clapping Pushups or Regular Pushups Reverse Alternating Lunges Underhand Bodyweight Rows or Chin-Ups Sprints In Place Hand Walk Out Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds. Finisher Perform 1-round on the exercises below as quickly as possible. Rest ONLY when needed. Outside Mountain Climbers: 30 reps total Bodyweight Squats: 30 reps Pushups: 30 reps Ground Lunge Punches: 30 reps (total) 9

10 21-Day Accelerator Workouts: Week #2 Day 9 Spidey Sense Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. Circuit #1 Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60- second rest. Complete 3 TOTAL rounds. Spiderman Pushups or Regular Pushups Pull-Ups Squat to Squat Jump Spiderman Climbs Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds. Circuit #2 Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60- second rest. Complete 3 TOTAL rounds. Single Leg Burpee (30-seconds each leg) Spiderman Climb Plank to Pushup Spiderman Plank Climbs Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds. Finisher Complete as many reps as possible of the exercise below in 4-minutes. Rest ONLY when needed. Burpee Double Jumps Day 10 Off Day Stay active, hike, walk, play frisbee, do yoga, 10

11 21-Day Accelerator Workouts: Week #2 Day 11 Split 30 Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. Circuit #1 (Lower Body) Perform 30-seconds on each exercise below resting ONLY where it says to rest. At the end of each round, you will take a 60-second rest. Complete 3 TOTAL rounds. Bodyweight Squats: 30 seconds Squat Hold: 30 seconds Rest 30-seconds Bulgarian Split Squat: 30 seconds each leg Jump Lunges or Alternating Lunges: 30-seconds Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds. Circuit #2 (Upper Body) Perform 30-seconds on each exercise below resting ONLY where it says to rest. At the end of each round, you will take a 60-second rest. Complete 3 TOTAL rounds. Pushups: 30 seconds Outside Mountain Climbers: 30-seconds Rest 30-seconds Close Grip Pushups: 30-seconds Pull-Ups or Bodyweight Rows: 30-seconds Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds. Finisher (Full-Body) Complete the following, resting only where it says to rest. Punisher Squats* X 6 rounds (30-minutes) Rest 30-seconds Pushups: AMRAP** in 3-minutes *Do 20-seconds of bodyweight squats, followed by a 10-second squat hold. Repeat in this fashion for 3-minutes. ** As Many Reps As Possible 11

12 21-Day Accelerator Workouts: Week #2 Day Rep Killer Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. Circuit #1 Perform 30-reps on each of the exercises below. If 30-reps in too many, do 15 reps on each. Complete 2 TOTAL rounds resting only when needed. Spiderman Pushups or Regular Pushups Squat Jumps X-Body Mountain Climbers (each side) Side Crunch Punches Rest as long as needed and complete 1 more time for a TOTAL of 2 rounds. Circuit #2 Perform 30-reps on each of the exercises below. If 30-reps in too many, do 15 reps on each. Complete 2 TOTAL rounds resting only when needed. Burpees Russian Twist (each side) Rest as long as needed and complete 1 more time for a TOTAL of 2 rounds. Finisher Perform the interval of 20-seconds on, 10-seconds off of Sprints in Place. Perform 8 total rounds (4- minutes) Sprints in Place: X 8 rounds Day 13, 14 Off Day Stay active, hike, walk, play frisbee, do yoga, 12

13 21-Day Accelerator Workouts: Week #3 On week number three, we will be performing 5 workouts. If the format below does not fit your schedule, simply get the five workouts in when possible. Day Seconds LEG MADNESS Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. If you need to rest during the 60-seconds of work, take it! Circuit #1 Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you will take up to a 60-second rest. Complete 2 TOTAL rounds. Prisoner Squats: 60-seconds Planks: 60-seconds Alternating Front Lunges: 60-seconds Side Planks: 30-seconds each side Squat to Squat Jump: 60-seconds Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds. Circuit #2 Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you will take up to a 60-second rest. Complete 2 TOTAL rounds. Swing Through Lunges (left leg stays on floor): 60-seconds Sit Throughs: 60-seconds Swing Through Lunges (right leg stays on floor): 60-seconds Russian Twist: 60-seconds Broad Jumps: 60-seconds Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds. Finisher Perform the interval of 20-seconds on, 10-seconds off of Punisher Squats. Perform 8 total rounds (4- minutes) Punisher Squats: X 8 (4-minutes) *20-seconds of Bodyweight Squats, 10-second Squat Hold 13

14 21-Day Accelerator Workouts: Week #3 Day 16 Superhero Upper Body Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. If you need to rest during the 60-seconds of work, take it! Circuit #1 Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you will take up to a 60-second rest. Complete 2 TOTAL rounds. Close Grip to Regular Grip Explosive Pushups or Pushups: 60-seconds Mountain Climbers: 60-seconds Pull-Ups or Bodyweight Rows: 60-seconds Spiderman Plank Climbs: 60-seconds Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds. Circuit #2 Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you will take up to a 60-second rest. Complete 2 TOTAL rounds. Chin-Ups or Underhand Bodyweight Rows: 60-seconds Off Set Pushups (right hand in front): 60-seconds Leg Raise to Hip Ups: 60-seconds Off Set Pushups (left hand in front): 60-seconds Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds. Finisher Perform the interval of 20-seconds on, 10-seconds off of Burpees. Perform 8 total rounds (4-minutes) Burpees: X 8 (4-minutes) 14

15 21-Day Accelerator Workouts: Week #3 Day Minute Density Shop Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. If you need to rest during the 60-seconds of work, take it! Circuit #1 You have 15-minutes to complete as many rounds as possible of the exercises below. Rest ONLY when needed and be sure to track how many rounds you got. Bodyweight Squats: 10-reps Pushups: 10-reps Pull-Ups: 10-reps Outside Mountain Climbers: 10-reps each side Burpees: 10-reps Repeat as many rounds as possible in the 15-minutes. Once the 15-minute timer goes off, your workout is done. 15

16 21-Day Accelerator Workouts: Week #3 Day Seconds LEG MADNESS (Round 2!) Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. If you need to rest during the 60-seconds of work, take it! Circuit #1 Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you will take up to a 60-second rest. Complete 2 TOTAL rounds. Prisoner Squat Jumps: 60-seconds Rocking Planks: 60-seconds Alternating Front Lunges: 60-seconds Side Plank Reach Through: 30-seconds each side Squat to Squat Jump: 60-seconds Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds. Circuit #2 Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you will take up to a 60-second rest. Complete 2 TOTAL rounds. Swing Through Lunges (left leg stays on floor): 60-seconds Sit Throughs: 60-seconds Swing Through Lunges (right leg stays on floor): 60-seconds Russian Twist: 60-seconds Broad Jumps: 60-seconds Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds. Finisher Perform the interval of 20-seconds on, 10-seconds off of Punisher Squats Variations. Perform 8 total rounds (4-minutes) Punisher Bodyweight Squats: X 2 (1-minute) Punisher Prisoner Squats: X 2 (1-minute) Punisher Squat to Toes: X 2 (1-minute) Punisher Squat Jumps: X 2 (1-minute) *20-seconds of each exercise, followed by a 10-second Squat Hold and repeat 2 total times for each exercise. 16

17 21-Day Accelerator Workouts: Week #3 Day 19 Superhero Upper Body (Round 2!) Perform your warm-up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form stays perfect throughout. If you need to rest during the 60-seconds of work, take it! Circuit #1 Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you will take up to a 60-second rest. Complete 2 TOTAL rounds. Close Grip to Regular Grip Explosive Pushups or Pushups: 60-seconds Outside Mountain Climbers: 60-seconds Pull-Ups or Bodyweight Rows: 60-seconds Spiderman Plank To Pushup: 60-seconds Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds. Circuit #2 Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you will take up to a 60-second rest. Complete 2 TOTAL rounds. Chin-Ups or Underhand Bodyweight Rows: 60-seconds Clapping Pushups: 60-seconds Hanging Leg Raises: 60-seconds Close Grip Pushups: 60-seconds Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds. Finisher Perform as many reps as possible on Burpees in 4-minutes. Burpees: AMRAP in 4-minutes Day 20, 21 Off Day Stay active, hike, walk, play frisbee, do yoga, 17

18 Alternating Reverse Lunges 1. Stand with your feet shoulder-width apart 2. Step backward 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. Push back to the start position and switch legs. Bodyweight Squats 1. Start with your feet a little wider than shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards 2. Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. 18

19 Bulgarian Split Squat 1. Stand with your feet shoulder-width apart. 2. Place one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. 3. Keeping your core tight, lower your body until your front thigh is parallel to the ground. 4. Push up to the starting position. 5. Stay in a split-squat stance and perform all reps for one leg and then switch. Burpees 1. Stand with your feet shoulder-width apart. 2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. 3. Perform a pushup (optional) 4. Thrust your feet back up and then stand back up. 5. Add a vertical jump at the end (optional) 19

20 Clapping Pushups (Or explosive pushups) 1. Start in the top of a pushup position 2. Lower your body while maintaining a straight line and your abs braced 3. When you reach the bottom of the pushup, explode up pushing through the floor and your hands leaving the ground clapping them together 4. Repeat as quickly and controlled. Close Grip Pushups 1. Get in a push-up position with your hands forming a diamond below your chest. Keep your core tight and your back straight. 2. Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position. 20

21 Close Grip To Regular Grip Explosive Pushups 1. Start in a close grip pushup position with hands placed just inside shoulder width apart. 2. Drop down and perform a pushup and on the way up, explode bringing the hands out into a regular grip pushup. 3. Drop down and perform a regular grip pushup exploding inwards into the close grip position. 4. Repeat in this fashion. Crunch Side Punches 1. Start on your back with feet out in front of you. 2. Perform a crunch by bracing your abs. Once your reach the top of the crunch, twist to one side performing a punch, then to the other side performing a punch. 3. Return to the starting position and repeat. 21

22 Ground Lunge Punches 1. Start in an athletic position with your feet shoulder width apart. 2. In a quick movement, rotate your feet so they are pointing to the side as you drop one knee to the floor in a lunge. 3. As your knee goes to the ground, take your fist and touch the ground at the same time. (the same knee and fist will hit the ground each time) 4. Quickly return to the starting position and repeat on the opposite side. Half Burpees 1. Start in a pushup position with back straight and core tight. 2. Using your core, quickly throw yourself into a squat. 3. Quickly return to the starting position and repeat. 22

23 Hand Walk Out 1. In the pushups and maintaining a straight line with your body, walk your hands straight out as far as you can keeping your core engaged. 2. Return to the starting position by walking your hands back in and repeat. Hanging Leg Raises 1. Start by placing your hands with an underhand grip on the pull up bar and your feet off the ground. Before the movement phase, be sure your core is tight so you are not swinging. 2. Once you are stable, you will keep your legs straight as you raise them up until they are straight out in front of you. This should be very controlled with no swinging. Once you have reached a 90 degree angle at the top, slowly lower your legs back down to the starting position and repeat. 23

24 Jump Lunges 1. Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent. Lower your body until your left thigh is parallel to the ground. 2. Keep your upper body upright and your lower back flat, explode upwards (jump by driving through both legs simultaneously) while switching your legs in the air (your feet will switch places on each rep.) Continue in this alternating fashion. Leg Raise to Hip Up 1. Start by laying on your back with core tight and hands under your low back for support. 2. Keeping the legs straight, drive the legs up until the bottom of your feet are facing the sky. 3. Once you get your feet to point to the sky, drive the hips straight up as high as you can. 4. Control your legs as you return to the starting position and repeat. 24

25 Mountain Climbers 1. Start in the push-up position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg. Off Set Pushups 1. Keep your abs braced and body in a straight line from toes to shoulders. 2. Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front of shoulder level and the other hand behind shoulder level. 3. Slowly lower yourself down until you are 1 inch off the ground. 4. Push through your chest, shoulders and triceps to return to the start position. 5. Keep your body in a straight line at all times. 6. Do all reps for one side and then change hand positions and complete all other reps 25

26 Outside Mountain Climbers 1. Start in the push-up position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the outside of the elbow on the same side. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg. Plank Spiderman Climbs 1. Start in the plank position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the outside of the elbow on the same side. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg. 26

27 Plank to Pushup Spiderman Climbs 1. Start in the plank position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the outside of the elbow on the same side. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg. 4. From the plank position, push yourself up into the pushup position. Perform ONE pushup and immediately return to the plank position. 5. This is ONE repetition. Repeat as necessary. Planks/Side Planks Planks: Place your elbows on the floor with hands going straightforward. Place your feet on the floor as though you were to perform a push-up. Keep your back straight and hold yourself up in the plank position by keeping your core tight. You will hold this position for the allotted amount of time! Side Planks: Place your left forearm on the ground and place your right arm straight above you pointing towards the sky. Place your left foot on the ground so that you are resting on the side of your foot, then place your right foot on top of your left. Keeping your back straight, squeeze your core and oblique s to hold yourself up for the allotted amount of time. Once you have finished the first side, you will complete the same amount of time on the other side! 27

28 Prisoner Squat Jumps 1. Stand with your feet just wider than shoulder-width apart. 2. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together tightly. 3. Start the movement at the hip. Push your hips backward and act like you are sitting back into a chair. Make your hips go back as far as possible. 4. Squat as deep as possible, but keep your low back tensed in a neutral position. 5. Do not round your lower back. 6. Push through the floor and jump as high as you can. Land softly and repeat. Prisoner Squats 1. Stand with your feet just wider than shoulder-width apart. 2. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together tightly. 3. Start the movement at the hip. Push your hips backward and act like you are sitting back into a chair. Make your hips go back as far as possible. 4. Squat as deep as possible, but keep your low back tensed in a neutral position. 5. Do not round your lower back. 6. Push with your glutes, hamstrings, and quadriceps to return to the start position 28

29 Pull-Ups 1. Take an overhand grip on the bar with the palms facing forward. 2. Pull your body up until the chest reaches bar level. 3. Slowly lower yourself keeping control of your body the entire time. Punisher Squats 1. Stand with your feet just wider than shoulder-width apart. 2. Start the movement at the hip. Push your hips backward and act like you are sitting back into a chair. Make your hips go back as far as possible. 3. Squat as deep as possible, but keep your low back tensed in a neutral position. 4. Do not round your lower back. 5. Repeat this movement for 20 seconds. 6. Once the 20-seconds is finished, you will then HOLD in the bottom of the squat position for 10 seconds. 7. This is one cycle. Repeat for the allotted amount of time. 29

30 Punisher Prisoner Squats 1. Stand with your feet just wider than shoulder-width apart with hands clasped behind the head and shoulder blades pulled together tightly. 2. Start the movement at the hip. Push your hips backward and act like you are sitting back into a chair. Make your hips go back as far as possible. 3. Squat as deep as possible, but keep your low back tensed in a neutral position. 4. Do not round your lower back. 5. Repeat this movement for 20 seconds. 6. Once the 20-seconds is finished, you will then HOLD in the bottom of the squat position for 10 seconds. 7. This is one cycle. Repeat for the allotted amount of time. Punisher Squat Jumps 1. Stand with your feet just wider than shoulder-width apart. 2. Start the movement at the hip. Push your hips backward and act like you are sitting back into a chair. Make your hips go back as far as possible. 3. Squat about ¼ to ½ of the way down, but keep your low back tensed in a neutral position. 4. Once you reach the bottom of your squat, explode up jumping as high as you can. 5. Do not round your lower back. 6. Repeat this movement for 20 seconds. 7. Once the 20-seconds is finished, you will then HOLD in the bottom of the squat position for 10 seconds. 8. This is one cycle. Repeat for the allotted amount of time. 30

31 Punisher Squat to Toes 1. Stand with your feet just wider than shoulder-width apart. 2. Start the movement at the hip. Push your hips backward and act like you are sitting back into a chair. Make your hips go back as far as possible. 3. Squat about ¼ to ½ of the way down, but keep your low back tensed in a neutral position. 4. Once you reach the bottom of your squat, explode up as though you were going to jump. Do NOT leave the floor. Explode up onto your toes then immediately drop back down and repeat. 5. Repeat this movement for 20 seconds. 6. Once the 20-seconds is finished, you will then HOLD in the bottom of the squat position for 10 seconds. 7. This is one cycle. Repeat for the allotted amount of time. Pushups 1. Place your hands just wider than shoulder-width apart. 2. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. 3. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. 4. If it is too hard, drop to the knees or perform pushups with your hands on a bench. 31

32 Reach Through Pushups 1. Place your hands just wider than shoulder-width apart. 2. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. 3. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. 4. Once you reach the starting position, reach one arm through to the opposite side making sure you reach past the opposite wrist. 5. Repeat another pushup then reach through to the opposite side. 6. If it is too hard, drop to the knees or perform pushups with your hands on a bench. Rocking Planks 1. Get in the plank position with your forearms on the floor facing forward, core tight, and back straight. 2. Using your core, push yourself forward bending at the elbows while keeping your body in a straight line. Once you reach out as far as you can go, return to the starting position and repeat. 32

33 Russian Twists 1. Start with your body in a V position with your knees bent and arms in front. 2. Balance on your glutes with your core fully engaged. 3. Take your hands and rotate to one side touching the floor, then immediately to the opposite side. Repeat in this fashion. 4. Hold a dumbbell or medicine ball to make this more difficult. Side Crunch Punches 1. Start lying on the floor with your knees slightly bend in front of you. 2. Crunch up engaging your core. Once you reach the top of your crunch, punch out to one side twisting in your core. Repeat on the opposite side by punching straight out and return to the starting position. 3. Repeat as necessary. 33

34 Side Plank Reach Through 1. Start in the side plank position with your core tight and back straight. 2. Using your core to twist, reach your hand through the plank gap until you cannot go any further. Return to the starting position and repeat. Be sure to keep your core tight throughout. Single Leg Burpees 1. Stand on one foot with the other foot bent behind you in a comfortable position. 2. Drop down onto your hands and feet, then thrust your foot back so you are in a push-up position on one foot. 3. Perform a pushup (optional) 4. Thrust your foot back up and then stand back up. 5. Add a single leg vertical jump at the end (optional) 6. Repeat as necessary then repeat on the opposite leg. 34

35 Sit Throughs 1. Start in the pushup position with core tight and back straight. 2. Twisting in your core, drive one leg through to the opposite side until you are seating on the floor with one arm on the ground and the opposite arm in the air. 3. Return to the starting position and repeat on the opposite side Spiderman Climbs 1. Start in a pushup position with your core tight and back straight. 2. With your core braced, fire up one foot to the hand on the same side of your body. 3. Once completed, fire back into the pushup position and repeat on the opposite side. 35

36 Spiderman Climb Plank to Pushup 1. Start in the plank position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the outside of the elbow on the same side. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg. 4. From the plank position, push yourself up into the pushup position. Perform ONE pushup and immediately return to the plank position. 5. This is ONE repetition. Repeat as necessary. Spiderman Plank Climbs 1. Start in the plank position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the outside of the elbow on the same side. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg. 36

37 Spiderman Planks 1. Lower yourself down to perform a push-up and bring one leg up (keeping it close to the ground) to the elbow on that same side. 2. Once your reach the bottom, hold in that position for the allotted amount of time. Repeat on the other side. Spiderman Push-Ups 1. Starting Position: Start in a push-up position with your core tight and back straight. 2. As you lower yourself down to perform a push-up, you will bring one leg up (keeping it close to the ground) to the elbow on that same side. One the way back up, your leg will return to the starting position. On the next repetition you will use the opposite leg (the leg you didn't use on the first rep). You will continue in this alternating fashion for the duration of the time. 37

38 Sprints in Place 1. Run in place, bringing your knees high, alternating steps, and pumping your arms and legs as fast and as comfortably as possible. Squat Jumps 1. Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat. 2. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. When coming down, be sure and land softly the repeat. 38

39 Squat to Toes 1. Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat. 2. When you reach the bottom of your squat, drive your feet into the ground exploding onto your toes as though you were going to do a vertical jump. 3. Quickly return to the starting position and repeat. Squat to Squat Jump 1. Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down and perform a bodyweight squat. 2. Immediately drop back down and this time perform a squat jump by driving your feet through the floor and jumping as high as you can. 3. Land softly and move back into the bodyweight squat. Repeat in this fashion. 39

40 Superman Jump (or Rocket Jump) 1. Start by standing with your feet just wider than shoulder width apart, in the position you would be in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat. 2. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump reaching your hands as high as you can to the sky. When coming down, be sure and land softly the repeat. Swing Through Lunges 1. Do a reverse lunge for your left leg by stepping back with your right leg. 2. Then step forward with your right leg so that you do a forward lunge working the right leg. 3. Continue for all reps moving one leg then switch. 4. This can be done with dumbbells or just bodyweight 40

41 T-Pushups 1. Keep the abs braced and body in a straight line from toes to shoulders. 2. Place the hands on the floor slightly wider than shoulder-width apart. 3. Slowly lower yourself down until you are 2 inches off the ground. 4. Push off to return to the start position. 5. As you come up, rotate to one side and point that arm towards the ceiling. 6. Alternate sides with each rep. Up Downs 1. Start in the plank position keeping your core tight and back straight. 2. Place on hand on the floor followed by the other hand and push yourself into the pushup position. 3. Quickly return to the plank position and repeat. 41

42 X-Body Mountain Climbers 1. Start in the push-up position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite elbow. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg. 42