By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text

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Patricia McKinney
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By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ 08003 Call/Text 856-438-0323 Email: Kevin@fitlifeinc.

Let's face it, I can't help you from home AS MUCH as if you were inside my exclusive fitness & fat loss sessions that utilize metabolic training to get people tight and toned super fast.

1 By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text Hey gang, I have something very cool for you today I wanted to HOOK you up with something that will help you burn fat and get into better shape. Let's face it, I can't help you from home AS MUCH as if you were inside my exclusive fitness & fat loss sessions that utilize metabolic training to get people tight and toned super fast. BUT TODAY I can give you these 7 DONE FOR YOU HOME WORKOUTS as a way of saying thank you for all the support and for reading my s and caring about yourself. These are easy to follow, and will help you TORCH body fat any place you happen to be. The following are at-home bodyweight only workouts that you can do anytime you want. Some general points: Each workout is only about minutes long Aim for 3-5 workouts per week You only need your body weight and/or some light dumbbells! You will be counting reps or coutine time during the movement (for the most part) and looking at your watch during the rest periods to keep yourself honest. Just make sure you move from one exercise to the next with little or no rest until the small break period! You can do these exercises at any point of the day Try to vary your workouts (don t do the same workout over and over again) Believe in yourself! Do this great stretching routine after each workout

Warm-Up: Always warm-up with the following routine: 20 seconds of running in place 20 seconds of running in place butt-kicks 20 seconds of hands

backward and side to side) REPEAT ONCE MORE Exercise Modifications: How to Modify A Burpee http://blog.myfitnesspal.

com/4-ways-to-work-up-to-a-push-up/ **Workout #1** Complete 3 total rounds: 30 reps in round 1, 20 reps in round 2, and 10 reps in round 3 in your

2 Warm-Up: Always warm-up with the following routine: 20 seconds of running in place 20 seconds of running in place butt-kicks 20 seconds of hands behind head high-knees 20 seconds of fake jump-rope 10 arm circles to the front 10 arm circles to the back 10 leg swings each leg (forward and backward and side to side) REPEAT ONCE MORE Exercise Modifications: How to Modify A Burpee Push Up Modification **Workout #1** Complete 3 total rounds: 30 reps in round 1, 20 reps in round 2, and 10 reps in round 3 in your best time with proper form. Rest as needed. Warm-up and cool down for 5-10 minutes each. Equipment needed kettlebell or dumbbell and bodyweight Kettlebell or Dumbbell Swings Pike Push Ups (modification push up on bent knees_ Shoulder Touches 1-1 (modification on knees)

Warm-up and cool down for 5-10 minutes each.

3 Russian Twist 1-1 (modification heels on ground) Plank Punches 1-1 (modification on bent knees) **Workout #2** Descending 10 2 Ladder. Start with 10, then 8, then 6, then 4, and then 2 Reps. Rest as needed. Warm-up and cool down for 5-10 minutes each. Equipment needed: Bodyweight & Light Dumbbells 10 Renegade Rows (modification on bent knee) 10 Inchworm to Push Up (modification bend knee walking out and push on bent knees) Continued Below

Complete 4 sets of 10 reps each. Rest as needed. You ll need a set of dumbbells.

4 10 Mountain Climbers (modification hands on elevated surface chair or bench) 10 Hollow Snaps (modification bend knees) Continued below 10 Marching Glute Bridge **Workout #3** Complete 4 sets of 10 reps each. Rest as needed. You ll need a set of dumbbells. Warm-up and cool down for 5-10 minutes each Equipment Needed = dumbbells Bent-Over Row + Triceps Kickback

5 Chest Press (lie on ground) with bridge and ball/towel between thighs for inner thigh squeeze Squat Military Press Dive-bombers (modificiation do pike and plank position #1 & #3) Step back lunge w/ Biceps Curl (modification squat instead of lunge)

**Workout #4** Complete 3 rounds: 60 sec per exercise in round

Equipment needed - light dumbbells and bodyweight Burpees

6 **Workout #4** Complete 3 rounds: 60 sec per exercise in round 1, 45 sec in round two, and 30 seconds for round three in your best time with proper form. Warm-up and cool down for 5-10 minutes each. Equipment needed - light dumbbells and bodyweight Burpees Romanian Deadlift (use barbell or dumbbell) Wall Sit with side raise (stay in the squat and just raise arms up and down)

7 Hammer Curls + Calf Raise Squat Pulse (only come up ¾ of the way up) Pull Over Sit Ups (use momentum of the wall to get yourself up)

**Workout #5** Complete 4 sets in your best time with proper form.

down) with dumbbell or kettlebell 15 Windmills - each side with

8 **Workout #5** Complete 4 sets in your best time with proper form. Work one side at a time. Left-Right then repeat. Warm-up and cool down for 5-10 minutes each. 15 Half Turkish Get-Ups (up to the half kneeling position & back down) with dumbbell or kettlebell 15 Windmills - each side with db or kettlebell 30 Side Plank with a hip dip (modification bend knees knees on ground) Continued Below

Complete 4 rounds in your best time with proper form.

9 30 Russian Twist 1-1 (modification heels on ground) 30 Flutter Kicks 1-1 (modification bend knees) **Workout #6** Complete 4 rounds in your best time with proper form. Warm-up and cool down for 5-10 minutes each. 25 Bear Crawls 25 Triceps Dips

10 25 Lateral Lunge + Curl to Press (modification: just step out to side no lunge) 25 Squat Hold with overhead Triceps Extension (modification: do not squat)

**Workout #7** Complete 4 rounds in your best time

Ali Shuffle use medicine ball or chair/bench Alt

11 **Workout #7** Complete 4 rounds in your best time with proper form. 60 seconds/exercise Warm-up and cool down for 5-10 minutes each. Ali Shuffle use medicine ball or chair/bench Alt Rev Lunge + Front Kick (modification: just step back no lunge) Row + Kick Back (modification on bent knees) Continued below

Sit up + Jab (modification lock feet under anchor point) Cross Body Mountain Climbers (modification: have hands on chair or other elevated surface) That s it!

12 Sit up + Jab (modification lock feet under anchor point) Cross Body Mountain Climbers (modification: have hands on chair or other elevated surface) That s it! Please let me know if you have any questions or need any help! Text me at or Kevin@fitlifeinc.com PS: Keep this report on hand for future use. If you have any questions please let me know, AND if you want to

There are 4 different workouts which should all be completed within a week but the layout of them is your choice.

There are 4 different workouts which should all be completed within a week but the layout of them is your choice. Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient