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2 Copyright 2013 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 Daily Shred Diet: Training Manual Welcome to training portion of the daily shred diet. When I first put this program to the test, almost all the clients that used it wanted 100% bodyweight workouts. So that's what I did. Below are the original workouts that have been used by many of my clients to get extremely good results. Some lost as much as 22 pounds of fat using these exact workouts. These are very intense and will push you very hard. Get ready to have some fun! Keep me posted on your results. I will be in touch, Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com P.S. Don't forget my other sites Blog posts, videos, motivation, free gifts, free content, and more. Revolutionary six-week workout programs that combines the two most powerful fat burning workouts on the planet! 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! 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, feel free to take it. Over time 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 two days a week with your third day being an active rest day (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 This is important! Strength Training Guidelines: Below are some guidelines that you should read through before jumping into the program. The reason I have put these together is to help maximize results while eliminating tons of soreness. Yes, you will get sore and that is fine. What you want to avoid is getting so overly sore that you have to miss a workout. Always start with a warm up: Your warm up should consist of some dynamic stretching, foam roll, and warm up sets. For example, start by doing some bodyweight squats, lunges, and push-ups before starting. Always be sure your body is fully ready to go before starting. Ease into the program: As was stated, this is a challenging program so be sure to ease into it. Always have perfect form: It is much better to have perfect form doing less repetitions than have bad form performing lots of repetitions. Form is very important, so keep focused on it throughout the workouts. Finish with a cool down period: Once you have finished your workout, always perform a cool down with some stretching and foam roll. This will help eliminated soreness and get you better prepared for the next day. Track your progress: This is very important as you go throughout the program. Be sure you are tracking everything that you do. This includes the weight you used, the amount of rest you took, and how long your workouts take. Drink lots of water: Be sure to keep yourself hydrated as these workouts will take a lot out of you. Get good rest. Sleep and recovery time is going to be huge on this program. Try to sleep at least 7-8 hours per night to allow your body to recover and grow. Note to beginners: You may want to cut the workouts down in half when first starting out. For example, if the program calls for you to do 3 rounds, you should cut that down and only do one or two total rounds. You can then build up to doing more.

6 Week 1, Workout #1: The Workouts: Week #1 For each superset below, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat! Superset 1: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Prisoner Squats Push-Ups Superset 2: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Prisoner Squat Jumps X-Body Mountain Climbers Superset 3: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Swing Through Lunges T-Push-Ups Rest ONE Minute and Complete: Finisher: 10 reps on each exercise, completing as many rounds as possible in five minutes! Burpees Squat to Squat Jump Close Grip Push-Ups

7 Week 1, Workout #2: For each superset below, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat! Superset 1: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Side Lunges (low) Plank to Push-Up Superset 2: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Burpee Side Hop Spiderman Push-Ups Superset 3: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Ice Skaters Half to Full Push-Ups Rest ONE Minute and Complete: Finisher:4 minutes. 20 seconds of squats followed by a 10 second hold and repeat for the duration of the 4 minutes. Bodyweight Squat Squat Hold Repeat 8 times (4 total minutes)

8 Week 1, Workout #3 For each superset below, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat! Superset 1: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Sprints in Place Triceps Push-Up Superset 2: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Lateral Jumps Spider Climbs Superset 3: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 times. Sprinter Start Combo (Bodyweight Squat, Push-Ups, Sit Through) Rest ONE Minute and Complete: Finisher: As many burpees as you can in 5-minutes!

9 The Workouts: Week #2 (compete week) Compete Workouts are workouts that force you to compete with yourself. The workouts below will challenge you to get as many rounds as possible in a certain time frame, then push you to beat your score the next time. Enjoy! Week 2, Workout #1: You will be doing 10 reps on each exercise, and trying to complete as many rounds as possible in 10 minutes. Rest only when needed. If you do not feel 10 minutes in long enough (which I can promise you it is) I dare you to try 15 minutes of this. Once finished with the 10 minutes, you will rest for 60 seconds and move to the finisher! Exercises: Push-Ups (10 reps) Squat Jumps (10 reps) X-Body Mountain Climbers (10 reps total, 5 per side) Finisher: 4 minutes of as many burpees as possible! Be sure to record you rep count.

10 Week 2, Workout #2: You will be doing 7 reps on each exercise, and trying to complete as many rounds as possible in 15 minutes. Rest only when needed. Once finished with the 15 minutes, you will rest for 60 seconds and move to the finisher! Complete as many rounds as possible in 15 minutes! Bulgarian Split Squat (7 reps each leg) Plank to Push-Up (7 reps) Cross Over Lunge (7 reps) Half to Full Push-Up (7 reps) Finisher: 4 minutes of as many burpees as possible! Be sure to record you rep count.

11 Week 2, Workout #3: In workout 3, each round starts and finishes with 20 seconds of sprints in place. After you finish with 20 seconds of sprints in place you will then move into 10 reps on the four exercises below, then finish off each round with another 20 seconds of sprints in place. Rest only when needed. You are trying to complete as many rounds as possible in 15 minutes. Exercises: Sprints in Place (20 seconds) Low Lunge (10 reps total) Push-Ups (10 reps) Prisoner Squat Jump (10 reps) Tricep Push-Up (10 reps) Sprints in Place (20 seconds) Finisher: 4 minutes of as many burpees as possible! Be sure to record you rep count.

12 Week 3, Workout #1: The Workouts: Week #3 For each superset below, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat! Superset 1: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Prisoner Squats Push-Ups Superset 2: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Prisoner Squat Jumps X-Body Mountain Climbers Superset 3: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Swing Through Lunges T-Push-Ups Rest ONE Minute and Complete: Finisher: 10 reps on each exercise, completing as many rounds as possible in five minutes! Burpees Squat to Squat Jump Close Grip Push-Ups

13 Week 3, Workout #2: For each superset below, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat! Superset 1: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Side Lunges (low) Plank to Push-Up Superset 2: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Burpee Side Hop Spiderman Push-Ups Superset 3: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Ice Skaters Half to Full Push-Ups Rest ONE Minute and Complete: Finisher:4 minutes. 20 seconds of squats followed by a 10 second hold and repeat for the duration of the 4 minutes. Bodyweight Squat Squat Hold Repeat 8 times (4 total minutes)

14 Week 3, Workout #3 For each superset below, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat! Superset 1: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Sprints in Place Triceps Push-Up Superset 2: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 Lateral Jumps Spider Climbs Superset 3: Do 45 seconds on, 15 second rest of each exercise below. Complete 3 times. Sprinter Start Combo (Bodyweight Squat, Push-Ups, Sit Through) Rest ONE Minute and Complete: Finisher: As many burpees as you can in 5-minutes!

15 The Workouts: Week #4 Week 4, Workout #1: 300 reps You can complete this workout any order or fashion. For example you can do all 50 reps on one exercise then move to the next or 10 on one exercise, 10 on another until all reps have been completed. Be sure to time how long the workout takes you: Finisher all exercises below as quickly as possible: 50 Push-Ups 50 Squat Jumps 50 Burpees 50 Jump Lunges (total) 50 Bench Dips 50 Cross Body Mountain Climbers (each leg) Finish in any order as quickly as possible. Rest only when needed. Rest 2 minutes once you finish and complete the finisher below: Finish as many rounds as possible in 5 minutes of the combo! Combo (Bodyweight Squat, Push-Ups, Sit Through)- 2 reps on each exercise

16 Week 4, Workout #2: 400 reps You can complete this workout any order or fashion. For example you can do all 50 reps on one exercise then move to the next or 10 on one exercise, 10 on another until all reps have been completed. Be sure to time how long the workout takes you: Complete all exercises below as quickly as possible: Push-Ups: 75 Squat Jumps: 75 Burpees: 50 Lateral Jumps: 50 Spider Climbs: 50 reps (each leg) Ice Skaters: 50 reps (each side) T-Push-Up: 50 reps (total) Finish in any order as quickly as possible. Rest only when needed Rest 2 minutes once you finish and complete the finisher below: reps of the three exercises below as fast as possible: Do all three exercises at 10 reps each, then 9, then 8, all the way down to 1 rep. Squat to Squat Jump Mountain Climbers Bulgaria Split Squat (each side)

17 Week 4, Workout #3: 500 reps You can complete this workout any order or fashion. For example you can do all 50 reps on one exercise then move to the next or 10 on one exercise, 10 on another until all reps have been completed. Be sure to time how long the workout takes you: Complete all exercises below as quickly as possible: Push-Ups: 100 Squat Jumps: 100 Burpees: 75 Sit Throughs: 25 each side Prisoner Squat to Squat Jump: 100 Jump Lunges: 50 (total) Ice Skaters: 50 (each side) Finish in any order as quickly as possible. Rest only when needed Rest 2 minutes once you finish and complete the finisher below: As many burpees as possible in 4 minutes! Be sure to record you rep count.

18 Daily Shred Diet By: Dennis Heenan DailyShredDiet.com

3-Day Per Week Training Manual

3-Day Per Week Training Manual Copyright 2013 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