Copyright 2014 TheSuperhumanLife.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.
A Letter From Dennis... First and foremost, I want to thank you from the bottom of my heart for taking action and investing in the Superhero Body: Bodyweight Edition. I cannot tell you how excited I am that you will be going through these workouts and that I get to play a role in helping you achieve great health. For those of you who do not know me yet, my name is Dennis Heenan and I am a Master Certified Turbulence Trainer, Certified Personal Trainer, and Online Health and Nutrition Coach. I am also known as The Clark Kent of Fitness or Superman because of my Superhero-Inspired workout programs. Plus, people say I look like Clark Kent... ======> For the last 8-years, I've had the pleasure of working with thousands of people helping them transform their bodies through my workout programs. I am honestly humbled by each story I get to hear about how one of the programs I put together was able to help someone move closer to their goals... Always makes my day. Anyway, that's enough about me. This program right here is about YOU! All the hard work has already been done for you so that all you need to do is follow the workouts below for the next 4-weeks. If you can do that, I can promise you that you will see great success on this program. Like the dozens of clients that tested this program for me, you will feel stronger, have more visible abs, and have tighter, leaner muscles. It's powerful stuff. This program has been tested over and over again until I firmly felt that it was ready for YOU to use it and see great success. As you go through the program, please feel free to reach out with any questions, updates, and progress as I LOVE hearing from you. Just email dennis [at] fatburningnation [dot] com. I am dedicated to making this program a success for you, so let me know how I can help. Looking forward to your transformation, Dennis Heenan, MCTT Master Certified Turbulence Trainer
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 email dennis (at) fatburningnation (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 five days per week is too much, start by going 3 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.
Understanding The Workouts... If you have questions on the workouts, the progressions, or anything else... Please visit the MAIN MANUAL in your members download area. The MAIN MANUAL is where you will find all the information about the Superhero Body: Bodyweight Edition. Below is just Phase 1 of the Superhero Body: Bodyweight Edition!
Phase 1 - PRIME Week 1 Workout 1 Perform each exercise below resting only where it says to rest. Rest periods for this workout are up to you. Take as long as you need without slacking off. Remember you want to push yourself in this workout so go hard but be sure to take enough rest so that form stays perfect throughout. Notice how you are splitting the high intensity exercises and strengthbased exercises. Really focus on pushing yourself in both! You will go through this workout two times through. 1) Jog 100 yards or jog in place for 30 seconds 2) Sprint 100 yards or sprint in place for 20 seconds 3A) Pushups: 20 reps 3B) Prisoner Squats: 20 reps 4A) Chin-Ups or Underhand Rows (3-second squeeze at the top): Max reps 4B) Split Squat: 12 reps each side 5) Sprint 100 yards or sprint in place for 20 seconds 6A) Close Grip Pushups: 10 reps 6B) Outside Mountain Climbers: 10 reps each side 7) Sprint 100 yards or sprint in place for 20 seconds Rest as long as needed and complete 1 more round for a TOTAL of 2 rounds.
Phase 1 - PRIME Week 1 Workout 2 (optional but recommended) Set your timer for 10-minutes. After getting a good warm up, your goal is to complete as many FULL SPEED sprints as possible in the 10-minutes. Here's your sprinting options: NOTE: If you need to take more time to rest, please do so. Your goal is to SPRINT during your sprinting portion, not go half speed! Outdoor Sprints: sprint 40-60 yards, rest and repeat. Write down how many sprints you completed. Jump Rope*: perform 30-40 seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Burpees*: perform 30-seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Mountain Climbers*: perform 20-30 seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Indoor Cardio Machines* (Bike or Rower): perform 30-seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Once you have completed your 10-minutes of sprints, rest as long as needed and complete the 4-minute circuit below: Pushups: 20-seconds Rest 10-seconds Bodyweight Squats: 20-seconds Rest 10-seconds Cross Body Mountain Climbers: 20-seconds Rest 10-seconds Squat Pulsars: 20-seconds Rest 10-seconds and then complete ONE more round.
Phase 1 - PRIME Week 1 Workout 3 Perform each exercise below resting only where it says to rest. Rest periods for this workout are up to you. Take as long as you need without slacking off. Remember you want to push yourself in this workout so go hard but be sure to take enough rest so that form stays perfect throughout. Notice how you are splitting the high intensity exercises and strengthbased exercises. Really focus on pushing yourself in both! You will go through this workout two times through. 1) Quick Side Steps 30 seconds 2) Leap Ups or Step Ups: 30-seconds 3A) Bodyweight Rows or Pull-Ups: Max Reps 3B) Squat Jumps (with 1-second pause at the bottom): 30-seconds 4A) Off-Set Pushups: 12-reps each side 4B) Ice Skaters: 12 reps each side 5) Quick Side Steps: 30-seconds 6A) Dips or Tricep Pushups or Up Downs: Max Reps 6B) Leg Raises or Hanging Leg Raises: 10 reps 7) Quick Side Steps: 30-seconds Rest as long as needed and complete 1 more round for a TOTAL of 2 rounds.
Phase 1 - PRIME Week 1 Workout 4 (optional but recommended) Set your timer for 10-minutes. After getting a good warm up, your goal is to complete as many FULL SPEED sprints as possible in the 10-minutes. Here's your sprinting options: NOTE: If you need to take more time to rest, please do so. Your goal is to SPRINT during your sprinting portion, not go half speed! Outdoor Sprints: sprint 40-60 yards, rest and repeat. Write down how many sprints you completed. Jump Rope*: perform 30-40 seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Burpees*: perform 30-seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Mountain Climbers*: perform 20-30 seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Indoor Cardio Machines* (Bike or Rower): perform 30-seconds and rest the remainder of the minute then repeat. Write down how many rounds you completed. Once you have completed your 10-minutes of sprints, rest as long as needed and complete the 4-minute circuit below: Close Grip Pushups: 20-seconds Rest 10-seconds Prisoner Reverse Lunges: 20-seconds Rest 10-seconds Outside Mountain Climbers: 20-seconds Rest 10-seconds Squat To Squat Jump: 20-seconds Rest 10-seconds and then complete ONE more round.
Phase 1 - PRIME Week 1 Workout 5 Perform each exercise below resting only where it says to rest. Rest periods for this workout are up to you. Take as long as you need without slacking off. Remember you want to push yourself in this workout so go hard but be sure to take enough rest so that form stays perfect throughout. Notice how you are splitting the high intensity exercises and strengthbased exercises. Really focus on pushing yourself in both! You will go through this workout two times through. 1) Burpees 20-seconds on, 20 seconds rest X 5 rounds Rest as long as needed after the 5 rounds then complete the following... 2A) Close Grip Pushups: 10 reps 2B) Regular Grip Pushups: 10 reps 2C) Wide Grip Pushups: 10 reps 3A) Bodyweight Rows or Pull-Ups: Max Reps Rest 30-seconds... 3B) Static Chin-Up or Static Underhand Row Hold: Max-seconds 4A) Swing Through Lunges: 12-reps each side 4B) Squat to Squat Jump: 10 reps 4C) Step Ups: 8 each side 5) Sit Throughs: 20-seconds on, 20 seconds rest X 5 rounds 6A) Leg Raise to Hip Up: 15 reps 6B) Russian Twist (arms fully extended): 15 reps each side 6C) Mountain Climbers: 15 reps each side 6D) Plank: Max seconds (no more than 90-seconds!) Rest as long as needed and complete 1 more rounds for a TOTAL of 2 rounds.
Alternating Front 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. Alternating Grip Pushups 1. Start in the pushup position with core tight and back straight. 2. Perform a pushup, then when you reach the top of your first rep, take one hand and place it anywhere. Perform another pushup. 3. Take your opposite hand and place it in a random position performing another pushup. 4. Each new rep, your hands will be in different spots, hence the name alternating grip pushups. 5. You can do ANY position with your hands so get creative.
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. Broad Jumps 1. Stand in an athletic position on the balls of your feet, knees bent and core tight. 2. Driving through the ground, jump forward as far and as high as you can making sure you land softly. Once you land, repeat immediately.
Burpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Perform a pushup (optional) Thrust your feet back up and then stand back up. Add a vertical jump at the end (optional) Clapping Pushup Start in a pushup position with hands placed shoulder width apart. Drop down and perform a pushup and on the way up, explode bringing the hands up into a clapping position. Drop down and catch yourself in pushup position. Repeat in this fashion.
Close Grip Burpees Stand with your feet shoulder-width apart. Drop down onto your hands and feet, placing your hands in a diamond shape, then thrust your feet back so you are in a push-up position. Perform a pushup (optional) Thrust your feet back up and then stand back up. Add a vertical jump at the end (optional)
Close Grip Pushups Get in a push-up position with your hands forming a diamond below your chest. Keep your core tight and your back straight. 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. 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.
Close Grip To Regular Grip Pushups 1. Start in a close grip pushup position with hands placed just inside shoulder width apart. 2. Drop down and perform a close grip pushup. After completing the close grip pushup, quickly move your hands to the regular grip pushup position. 3. Drop down and perform a regular grip pushup then return to the close grip pushup. 4. Repeat in this fashion. Dive Bomber Pushup 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. Return to the starting position and repeat.
Electric Hops Start in a squat position with knees bent and core tight. Jump up exploding through the floor. In the air, you are going to make a 180 degree twist so when you land you are facing the opposite way that you started. As soon as you land, jump up again and do a 180 degree twist back to the starting position. Repeat in this manner. Ground Lunge Punches Start in an athletic position with your feet shoulder width apart. 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. 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) Quickly return to the starting position and repeat on the opposite side.
Half Burpees Start in a pushup position with back straight and core tight. Using your core, quickly throw yourself into a squat. Quickly return to the starting position and repeat. Handwalk Pushups 1. Staying in the top of the pushup position the entire time, quickly place your hands in different places for the allotted amount of time.
Jump Lunges 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. 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. Sit Throughs Start in the pushup position with core tight and back straight. 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. Return to the starting position and repeat on the opposite side.
Lateral Hops Stand with your knees slightly bent, abs braced, and hips back. Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles. Repeat to the other side with as little rest as possible between jumps. Be sure to land softly each time. Mountain Climbers Start in the push-up position with your core tight and back straight. 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. 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 Outside Mountain Climbers Start in the push-up position with your core tight and back straight. 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. Return your leg to the starting position and repeat with the other leg.
Punisher Squats Stand with your feet just wider than shoulder-width apart. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together tightly. 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. Squat as deep as possible, but keep your low back tensed in a neutral position. Do not round your lower back. Push with your glutes, hamstrings, and quadriceps to return to the start position Pushups Place your hands just wider than shoulder-width apart. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. If it is too hard, drop to the knees or perform pushups with your hands on a bench.
Pushups Holds 1. In the pushup position, drop down until your chest is 2-3 inches off the ground. 2. Hold in that position for the allotted amount of time. Quick 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.
Quick Feet 1. Place your feet shoulder-width apart and bend knees into a squat position 2. While staying in a low squat, move feet quickly in a sprinting in place motion 3. Repeatedly sprint feet in place while in the low squat
Reach Through Pushups Place your hands just wider than shoulder-width apart. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. Once you reach the starting position, reach one arm through to the opposite side making sure you reach past the opposite wrist. Repeat another pushup then reach through to the opposite side. If it is too hard, drop to the knees or perform pushups with your hands on a bench. Reverse Lunge Jumps 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. Explode back to the start position, driving your knee and jumping off the ground. Repeat all legs on the same side and then switch legs.
Ice Skaters 1. Starting in an athletic position with your knees bent and core tight, you will jump laterally to one side landing on only your outside foot. 2. Once you have landed safely, you will jump back landing on your other foot. You will continue in this fashion for the duration of the given time frame. Be sure to start with jumping at a comfortable distance. As you get stronger you can work on jumping further and further. On EACH rep, reach down with your hand and touch the ground! Side Hurdles Starting in an athletic position with your knees bent and core tight, you will jump laterally to one side landing on only your outside foot, keeping your knees high, as if you are jumping over a hurdle. Once you have landed safely, you will jump back landing on your other foot. You will continue in this fashion for the duration of the given time frame. You are looking to go for height rather than distance.
Spiderman Pushups Starting Position: Start in a push-up position with your core tight and back straight. 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.
Spiderman Climbs + Pushup 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. 4. At the end of each climb, perform one pushup and repeat! Sprints in Place Run in place, bringing your knees high, alternating steps, and pumping your arms and legs as fast and as comfortably as possible.
Squat Jumps 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. 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. Squat to Squat Jump 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. 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. Land softly and move back into the bodyweight squat. Repeat in this fashion.
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 Start in the plank position keeping your core tight and back straight. Place on hand on the floor followed by the other hand and push yourself into the pushup position. Quickly return to the plank position and repeat.
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. Wide Stance Squat Pulsars 1. Place your feet just outside shoulder-width apart with your toes pointed at a 45 degree angle outwards. 2. Drop down as low as you comfortably can performing a squat. 3. Come about ¼ of the way up to the starting position and repeat quickly, kind of like pulsing up and down. Your knees will NEVER be fully straight in this exercise.