WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2015 Derek Wahler. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 2
Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well- maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don t perform any exercise without proper instruction. Always do a warm- up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including the 10- Minute Fat Loss Program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use this program, please follow your doctor s orders. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 3
Welcome to the Extreme Weekend Slim- Down! Everyone says it can t be done. Doctors, personal trainers, fitness writers.they ALL same the same thing. You have to exercise 30 minutes a day, 5 days a week in order to burn fat and lose weight. Look, I already know they re wrong. And now you re going to find out first hand with this brand NEW program that forces your body to burn unwanted fat AND shrink your waist by simply working out on the weekends. You see, when you do the right exercises, in the right order, at the right intensity, it doesn t matter how many days you work out. It s quality over quantity every single time. I know you re busier than ever. That s why I created this program. Working all day, running errands, spending time with your family, having a social life it all adds up. And the first thing to get pushed to the side are your workouts. Not anymore :) On this breakthrough new plan, you re going to work your ENTIRE body on the weekends. Saturday and Sunday is your time to shine. Put in the work on those days, when you have more time available, and you ll turn your body into a fat- burning machine. The program also includes the Follow Along Workout Video Vault, which is made up of 10- minute fat- burning workout videos. Just to be clear, these are 100% OPTIONAL! But, if you want to do a little more, or have 10 free minutes during the week, just press play and do the entire workout with me. They re all bodyweight only workouts, so no equipment is required. Again, they are 100% optional. If you have time to fit them in during the week, then that s great! You ll feel better and your results will come just a little faster. If not, stick with the weekend workouts and let s crush this! Keep pushing yourself, NEVER give up, and remember one thing. I know you can do this. I believe in you. There s no magic pill that s going to give you a flat stomach. Put in the work, do the best you can, and the results WILL come :) Your friend and coach, Derek Wahler, CTT, CPT Creator, Weekend Slim- Down Creator, 29- Day Flat Stomach Formula Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 4
Program Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, If you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. Follow this plan for 4 weeks. Train with these workouts no more than 4 days per week. The workout schedule is based on training on the weekends Saturday & Sunday. Do as many 10- minute follow along workouts from the Vault as you d like during the week. They are 100% OPTIONAL. If you have the time and want to do something during the week, feel free to add a few in for faster results. Do 30 minutes of low- intensity exercise on off- days, but don t let this workout impair your recovery or limit your performance in the real workouts. o For example, going for a walk, bike riding, playing with your kids, stretching, etc. No matter what your fitness level is, you must drop down to a 3/10 intensity level between intervals. Start every workout with this warm- up circuit. Bodyweight Warm- Up Circuit Go through the circuit twice before moving on to your workout. Perform each exercise for 20 seconds before moving on to the next exercise. There is no scheduled rest between exercises, only rest if you need to. Jumping Jacks Prisoner Bodyweight Squats Pushups or Kneeling Pushups Reverse Lunges Arm Crosses Stick Ups Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 5
Workout A Saturday: Weeks 1-4 Start with the bodyweight warm up circuit. Do 5 reps of exercise #1 at 50% of the weight you ll use in the exercise. Ex. If you re going to use a 50 lb dumbbell, do 5 reps with 25 lbs to warm up. 1. Dumbbell Close Stance Squats 5 reps 2. Side Plank 60 seconds per side a. Rest 60 seconds and repeat 3 more times (4 rounds total) b. Note: If you can easily do more than 5 reps with the dumbbells you re using, it s time to increase the weight. The last 2 reps should be tough! Bodyweight Cardio Interrupt Burpees 60 seconds 3. Goblet Bulgarian Split Squats 8 reps/leg 4. Abs Hold 30 seconds a. Rest 60 seconds and repeat 3 more times (4 rounds total) Bodyweight Cardio Interrupt Total Body Extensions 60 seconds 5. Dumbbell Step Ups 8 reps/leg 6. Kettlebell Swings 15 reps 7. Mountain Climbers 15 reps/leg 8. Burpees 10 reps a. Rest 60 seconds, repeat 2 more times (3 rounds total). 9. Squat Speed Shuffle 30 seconds a. Rest 30 seconds, repeat 4 more times (5 rounds total) Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 6
Workout B Sunday: Weeks 1-4 Start with the bodyweight warm up circuit. Do 5 reps of exercise #1 at 50% of the weight you ll use in the exercise. Ex. If you re going to use 50 lb dumbbells, do 5 reps with 25 lbs to warm up. 1. Dumbbell Press 5 reps 2. Pushups As many reps as possible a. Rest 30 seconds 3. Renegade Row 5 reps per side a. Rest 60 seconds and repeat 4 more times (5 rounds total) b. Note: If you can easily do more than 5 reps with the dumbbells you re using, it s time to increase the weight. The last 2 reps should be tough! Bodyweight Cardio Interrupt 3- Point Shoot Out 60 seconds (as many reps as possible) 4. Dumbbell Incline Press 10 reps 5. Dumbbell Row 10 reps/side 6. Band Pulls 12 reps a. Rest 60 seconds and repeat 3 more times (4 rounds total) Bodyweight Cardio Interrupt Squat Jumps 30 seconds 7. Dumbbell Pushups 40 seconds a. Rest 20 seconds 8. Close Grip Chin Ups or Assisted Close Grip Chin Ups 40 seconds a. Rest 20 seconds 9. Pike Pushups 40 seconds a. Rest 60 seconds, repeat 1 more time Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 7
10. Touch the Sky 20 seconds on, 10 seconds rest x 8 rounds (4- minutes total) a. Example: Do as many reps as possible in 20 seconds, then rest 10 seconds. Repeat that 7 more times. Count how many you do in each 20 second interval and try to beat that number in the next round if you want advanced results. Monday - Friday: Weeks 1-4 Rest & recover, or if you have some extra time, do as many follow along workouts using the videos in the Vault (only 10- minutes each), as you d like. It s 100% optional but will lead to faster results. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 8
Exercise Guide Jumping Jacks Start with your feet shoulder width apart and your hands at your sides. Jump your feet out and raise your arms above your head. Jump your feet back in and lower your arms. Keep your arms straight at all times. Prisoner Bodyweight Squats Stand with your feet a little wider than shoulder width apart. Place your hands behind your head and interlock them together. Flex your elbows back, do not let your elbows creep in closer to your head. Push your hips backward, like you re sitting back into a chair. Squat down as far as possible. Keep your back flat, shoulders and chest up, while looking straight ahead. Keep your weight on your heels, explode back up by pushing with your glutes, hamstrings and quadriceps. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 9
Pushups Start with your hands slightly wider than shoulder width apart. Brace your abs and contract your glutes, so there s a straight line from your shoulders to your toes. In a controlled motion, lower yourself down until you re an inch above the ground. Push yourself back up, using your chest, shoulders and triceps. Keep your elbows in at a 45 degree angle, do not let them flare out. Reverse Lunges Stand with your feet slightly wider than shoulder width apart. Take a big step backward with one leg. Keep your front foot stationary. Lower your body until your front thigh is parallel to the ground. Keep your shoulders square, chest up, back flat and always be looking straight ahead. Push back up to the starting position through the heel of your front foot. Alternate legs. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 10
Arm Crosses Stand with your feet about shoulder width apart. Open your arms up wide. Swing them across your body, like you re giving someone a big hug. Open your arms back up and repeat. Stick Ups Stand up against a wall. Your back and butt should be touching the wall, while there s a small gap between the wall and your lower back. Raise your arms straight up against the wall. Slowly lower your arms and bring your elbows down toward your ribs. Keep your arms and hands in contact with the wall at all times. Once you can t bring your arms down any further, slowly raise them back up and reach up as high as you can. Repeat this process keeping tension on the back at all times. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 11
Dumbbell Press Hold the dumbbells above your chest with your palms facing your feet. Lower the dumbbells under control to chest level. Press the dumbbells back up above your chest. Renegade Rows Start in the pushup position, with each hand holding on to a dumbbell. The dumbbells should be directly underneath your shoulders. Brace your abs, squeeze your glutes, and row one dumbbell up toward your chest, while the other dumbbell stays on the ground. Once you ve rowed the dumbbell to your chest, lower it back to the ground under control. Repeat on the other side. Once you ve done both sides, that s considered 1 repetition. Keep your body as straight as possible throughout the entire exercise. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 12
3- Point Shoot Out Stand with your feet about shoulder width apart. Push your hips backward, like you re sitting back into a chair. Squat down as far as possible. Keep your back flat, shoulders and chest up, while looking straight ahead. Grab the imaginary ball next to your left foot. Keep your weight on your heels, explode back up by pushing with your glutes, hamstrings and quadriceps. Jump while you shoot the ball. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 13
Dumbbell Incline Chest Press Lay back on a bench with a slight incline. Hold the dumbbells above your chest with your palms facing away from you. Lower the dumbbells under control to chest level. Press the dumbbells back up above your chest. Dumbbell Rows Place your left hand and knee on a bench, while keeping a flat back. With a dumbbell in your right hand, squeeze your shoulder blade back and row the weight up to your side. Slowly lower the weight in a controlled motion. Do all reps for one side and then switch to your other arm. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 14
Band Pulls Hold a resistance band with your arms straight out in front of you. Your hands should be about shoulder width apart. Pull your shoulder blades together and pull your hands away from each other. Return to the starting position and repeat. Focus on using your upper back to the pull the band and not just your arms. Squat Jumps Stand with your feet slightly wider than shoulder width apart. Start the movement at the hip joint. Push your hips backward, like you re sitting back into a chair. Squat as deep as possible, do not round your lower back. From the low squat position, use your glutes, hamstrings and quadriceps to jump up into the air. Land softly and repeat. Keep your torso upright. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 15
Dumbbell Pushups Set two dumbbells slightly wider than shoulder width apart. Grip your hands around the dumbbells instead of having them flat on the floor. Brace your abs and do pushups (see description above) for the specified time period. Close Grip Chin Ups Place your hands on the bar, a little closer than shoulder width apart, with an underhand grip. Pull yourself up until your chest reaches bar level. Slowly lower yourself back down under control. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 16
Assisted Close Grip Chin Ups See the description above for Close Grip Chin Ups For the assisted version, stand on a chair or bench and use your legs to help pull your body up. Your upper body should still be doing the majority of the work. When you get to the top, take your feet off the chair and lower yourself down under control without any assistance. Pike Pushups Start with your feet a little wider than shoulder- width apart. Keeping your legs straight, bend over and place your hands on the ground. Your hands should be a little wider than shoulder- width apart. Lower yourself down toward the ground, then push back up through your shoulders and arms. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 17
Touch the Sky Stand with your feet a little wider than shoulder width apart. Push your hips backward, like you re sitting back into a chair. Squat down as far as possible and tap the ground with your hands. Keep your back flat, shoulders and chest up, while looking straight ahead. Keep your weight on your heels, back up by pushing with your glutes, hamstrings and quadriceps, and raise your arms as far as you can overhead. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 18
Dumbbell Close Stance Squats Stand with your feet in a little closer than shoulder width apart. Hold a dumbbell in each hand, with your arms at your side. Push your hips backward, like you re sitting back into a chair. Squat down as far as possible. Keep your back flat, shoulders and chest up, while looking straight ahead. Keep your weight on your heels, explode back up by pushing with your glutes, hamstrings and quadriceps. Keep your low back arched, do not round your lower back. Side Plank Lie on your left side. Support your bodyweight with your knees and left elbow. Raise your body up in a straight line. Keep your back straight and your hips up. Brace your abs and squeeze your glutes. Hold this position for the specified time period. Switch sides. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 19
Burpees Start with your feet shoulder width apart. Drop down onto your hands and feet, then thrust your feet back, so you re in the pushup position. Do a pushup and then thrust your feet back in toward your chest. From the crouching position, explode up and jump into the air, with your arms raised above your head (take out the jump if you re on a hard surface). Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 20
Goblet Bulgarian Split Squats Stand with your feet shoulder width apart. Hold a dumbbell or kettlebell with both hands close to your chest, with your elbows tucked in. Lift one foot up and place it on a bench behind you. Step out with your other foot on the ground. Contract your glutes, brace your abs and keep your lower back flat. Lower your body until your front thigh is parallel to the ground. Keep your shoulders and chest up, always looking straight ahead. Push up using the heel of your front foot. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 21
Abs Hold Start in the pushup position with your hands underneath your shoulders. Brace your abs, squeeze your glutes, and lower yourself down toward the ground. Go down as far as you can without touching the ground and hold that position for the specified time period. Remember tighten and brace your abs for the entire time period. A modified version would be going down to your knees. Total Body Extensions Start with your feet slightly wider than shoulder width apart. Brace your abs. Squat down quickly into a quarter squat and swing your arms back behind your sides. Explode up onto your toes and swing your arms up overhead. Lower back down in a controlled motion to the starting position and immediately explode back up again. Continue this movement for the specified time period. This is a no- impact replacement for jumping. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 22
Dumbbell Step Up For this exercise, you ll need a sturdy box, bench, or chair that can support your weight. Hold a dumbbell in each hand. Step up onto the box with your right foot, drive through your right foot and quad to push your entire body up onto the box. Step back down and then repeat with your left foot. Keep your shoulders relaxed as you hold the dumbbells. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 23
Kettlebell Swings Stand up tall with your feet wider than shoulder- width apart. Hold a single Kettlebell or dumbbell with both hands in front of your body, with your arms straight. Push your hips back and swing the Kettlebell or dumbbell between your legs toward your butt. Drive back up and swing the Kettlebell or dumbbell up to chest height. Your hips and hamstrings should be doing the majority of the work. Don t try to swing the Kettlebell up by simply using your arms. Go at a quick pace. Mountain Climbers Start in the pushup position, with your hands slightly wider than shoulder width apart. Brace your core and keep a straight line from your shoulders to your toes. Bring your right knee up to your right elbow in a controlled motion and then back to the starting position. Do not let your hips sag or rotate. Alternate sides until you are done with the exercise. Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 24
Squat Speed Shuffle Get into the low squat position. Keep your abs braced, back flat and torso upright. Shuffle back and forth in the low squat position for the specified time period. Try to move quickly and stay as low as possible. Short demo video: https://www.youtube.com/watch?v=3y41wii2qo8 Copyright 2015 Derek Wahler Fitness - All Rights Reserved Worldwide. 25