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2 Copyright 2015 HIITBURN.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 A Quick Intro... 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 the 28-Day Glute Shaper Challenge, 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! Kelsey & Dennis Heenan

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 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 HIITBURN Isolation Workouts: HIITBURN Arms Workout #1 Perform 30-seconds on each exercise with a 15-second rest in between exercises. Move from one exercise to the next in this interval fashion for 3 full rounds. Pushups Bench Dips or Dips T-Pushups Up Downs Repeat 3 rounds in the interval. Workout #2 Perform 30-seconds on each exercise with a 15-second rest in between exercises. Move from one exercise to the next in this interval fashion for 3 full rounds. Pull Ups Up Downs Decline Pushups Side Raise Pushups Repeat 3 rounds in the interval.

6 HIITBURN Isolation Workouts: HIITBURN Arms Workout #3 Complete each exercise below back-to-back without rest. Between full rounds, rest 60 seconds and complete 4 TOTAL rounds! Close Grip Pushups: 15 reps Pull Ups: 10 reps Wide Grip Pushups: 15 reps Chin Ups: 10 reps Dips: 10 reps Outside Mountain Climbers: 10 reps each side Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds. Workout #4 Complete each exercise below back-to-back without rest. Between full rounds, rest 60 seconds and complete 4 TOTAL rounds! T-Pushups: 15 reps Underhand Bodyweight Rows: 15 reps Dive Bomber Pushups: 15 reps Chin-Ups: max reps Off Set Pushups: 10 reps each Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

7 HIITBURN Isolation Workouts: HIITBURN Arms Workout #5 Complete each exercise below back-to-back resting ONLY where it says to rest. Between full rounds, rest 30 seconds and complete 3 TOTAL rounds! Pushups: 30-seconds Close Grip Pushups: 30-seconds Rest 30-seconds Dive Bomber Pushups: 30-seconds Spiderman Pushups: 30-seconds Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds. Workout #6 Complete each exercise below back-to-back without rest. Between full rounds, rest 60 seconds and complete 4 TOTAL rounds! Decline Pushups: 20 reps Dips: 15 reps Pull Ups: 10 reps Close Grip Pushups: 15 reps Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

8 HIITBURN Isolation Workouts: HIITBURN Arms Workout #7 Complete 5 reps on each exercise below resting ONLY when you need to. Your goal is to complete as many rounds as possible in 9-minutes. Pushups Pull Ups Decline Pushups Chin-Ups Dips Rest ONLY when needed and make sure you mark down how many rounds you get!

9 Exercise Descriptions Chin-Ups 1. Take underhand grip on the bar with the palms facing you. 2. Pull your body up until the chest reaches bar level using your lats and biceps. 3. Slowly lower yourself back to the start and repeat. 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.

10 Exercise Descriptions 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. Decline Pushups 1. Keep the abs tight and back straight. 2. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet onto stairs or a bench or a chair. 3. Lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

11 Exercise Descriptions Dips 1. Place your hands on a flat bench positioned behind you. Hands should be should width apart and legs should be straight out in front of you. 2. Slowly lower yourself down until your arms reach a 90 degree angle. Once you reach the bottom, use your triceps and core to push yourself back up to the starting position. Dive Bomber Pushups 1. Start with your feet outside shoulder width apart and in the pike pushup position with your glutes in the air. 2. Keeping your hands about shoulder width apart, slowly bring your upper body towards the floor while shifting your body forward. 3. Keep going and bring your chest up while facing straight ahead. 4. Return to the starting position and repeat.

12 Exercise Descriptions 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 Outside Mountain Climbers: 1. Start with your feet together. Position one elbow on the ground and the opposite hand on the ground with a slight bend in your elbow. 2. Push you butt slightly upwards while keeping your abs braced. 3. Pick one foot up off the floor, and bring your knee up to your chest. Do not let your hips sag or rotate. 4. Return your leg to the starting position and repeat with the other leg. 5. Once finished, switch your hand and elbow position and repeat.

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14 Exercise Descriptions 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. 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.

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16 Exercise Descriptions Side Raise Pushups 1. Start in a push-up position with your core tight and back straight. 2. Lower yourself down to perform a push-up. On the way back up, raise your right arm straight to the side. On the next pushup, raise your left arm. Repeat for the duration of the set Spiderman Pushups 3. Start in a push-up position with your core tight and back straight. 4. 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.

17 Exercise Descriptions 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. Underhand Bodyweight Rows 1. Lay flat underneath the bench press barbell 2. Grip the bar underhand with your hands slightly farther than shoulder-width 3. Pull you body up to the bar, bringing your chest to touch the bar 4. Slowly let yourself back down to the bench

18 Exercise Descriptions Wide Grip Pushups 1. Start with your hands placed just outside shoulder width apart. 2. Drop down and perform a wide-grip pushup keeping your core tight, really focusing on engaging your chest. 3. Repeat as necessary.

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