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.
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
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) hiitburn (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, 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.
HIITBURN Isolation Workouts: ISO-Abs Workout #1 Complete 30-seconds on each exercise without rest in between. Rest 30-seconds between full rounds and complete 4 TOTAL rounds! Planks: 30 seconds Mountain Climbers: 30 seconds Leg Raises: 30 seconds Spiderman Climbs: 30 seconds Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds. Workout #2 Complete 30-seconds on each exercise without rest in between. Rest 30-seconds between full rounds and complete 4 TOTAL rounds! Plank Side Raises (each side): 30 seconds X-Body Mountain Climbers: 30 seconds Leg Raise To Hip Up: 30 seconds Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.
HIITBURN Isolation Workouts: ISO-Abs Workout #3 Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 4 TOTAL rounds! Leg Raises: 15 reps Scissors: 15 reps each leg Russian Twists: 15 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 30 seconds and complete 4 TOTAL rounds! Sky Reach: 15 reps Mountain Climbers: 30-seconds In-n-Outs: 15 reps Outside Mountain Climbers: 30-seconds Rocking Planks: 15 reps Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.
HIITBURN Isolation Workouts: ISO-Abs Workout #5 Complete 30-seconds on each exercise with a 15-second rest in between. Complete 3 full rounds in this 30-15 interval fashion. Side Crunch Punches V-Ups Floor Sweepers Russian Twists Repeat 3 rounds of 30-seconds on, 15-seconds rest interval. Workout #6 Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 4 TOTAL rounds! Leg Raise to Hip Up: 15 reps Scissors: 15 reps each leg Crunches (feet on bench): 20 reps Planks: 45 seconds Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.
HIITBURN Isolation Workouts: ISO-Abs Workout #7 Complete 30-seconds on each exercise resting ONLY where it says to rest. Complete 4full rounds. Russian Twists: 30-seconds In-n-Outs: 30-seconds Rest 30-seconds Outside Mountain Climbers: 30-seconds Towel Slides: 30-seconds Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.
Crunches (feet on bench) 1. Lay on your back, knees bent, with you feet on a bench 2. Put your hands behind your ears, and crunch your upper body forward toward your knees 3. Lower back down slowly to the starting position and repeat Floor Sweepers 1. Start with your legs straight in front of you and hands underneath your low back for support. 2. Swing your legs, keeping them straight, to one side. Once you reach the outside, swing back through keeping your feet close to the ground as though your were sweeping the floor. 3. Continue in this swinging fashion to each side for the whole time.
In-n-Outs 1. Start lying flat on the floor with arms extended straight overhead and knees straight with your feet off the floor. 2. Using your core, bring your arms and knees up forming a V with your body. 3. Return to the starting position and repeat. Leg Raise to Hip Up 1. Start by laying on your back with core tight and hands under your low back for support. 2. Keeping the legs straight, drive the legs up until the bottom of your feet are facing the sky. 3. Once you get your feet to point to the sky, drive the hips straight up as high as you can. 4. Control your legs as you return to the starting position and repeat.
Leg Raises 1. Start on your back with your hands placed underneath your lower back and abs braced. 2. Engaging your core and keeping your legs straight, lift your legs straight up off the floor until the bottom of your feet are facing the sky. 3. Slowly lower back to the starting position and repeat. Mountain Climbers 1. Start in the push-up position with your core tight and back straight. 2. 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. 3. Return your leg to the starting position and repeat with the other leg.
Outside Mountain Climbers 1. Start in the push-up position with your core tight and back straight. 2. 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. 3. Return your leg to the starting position and repeat with the other leg. Plank Side Raises 1. Place your left forearm on the ground and place your right arm straight above you pointing towards the sky. 2. Place your left foot on the ground so that you are resting on the side of your foot, then place your right foot on top of your left. 3. Keeping your back straight, squeeze your core and oblique s to lower your hips to the ground and raise them back up to the starting position. 4. Once you have finished the first side, you will complete the same amount of time on the other side!
Planks 1. Place your elbows on the floor with hands going straightforward. 2. Place your feet on the floor as though you were to perform a push-up. 3. Keep your back straight and hold yourself up in the plank position by keeping your core tight. 4. You will hold this position for the allotted amount of time! Rocking Planks 1. Get in the plank position with your forearms on the floor facing forward, core tight, and back straight. 2. Using your core, push yourself forward bending at the elbows while keeping your body in a straight line. Once you reach out as far as you can go, return to the starting position and repeat.
Russian Twists 1. Start with your body in a V position with your knees bent and arms in front. 2. Balance on your glutes with your core fully engaged. 3. Take your hands and rotate to one side touching the floor, then immediately to the opposite side. Repeat in this fashion. 4. Hold a dumbbell or medicine ball to make this more difficult. Scissors 1. Lay on your back with your legs straight and raised off of the ground 2. Spread your legs apart, stabilizing your core, and move legs inward until they cross over each other in a scissor motion. 3. Move legs back out to spread position, then cross the other leg over in a scissor motion
Side Crunch Punches 1. Start lying on the floor with your knees slightly bend in front of you. 2. Crunch up engaging your core. Once you reach the top of your crunch, punch out to one side twisting in your core. Repeat on the opposite side by punching straight out and return to the starting position. 3. Repeat as necessary. Sky Reach 1. Start by lying on your back with your knees bent and feet pointed forward and flat on the ground. 2. Place your hands in a diamond position with your palms facing the sky. 3. Engaging your core, reach your hands straight to the sky as high as you can. 4. Slowly lower yourself down and repeat.
Spiderman Climbs 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. Towel Slides 1. Place your feet on a towel in the pushup position keeping your core tight and back straight. 2. Using your abs, slide the towel up towards your hands making sure you are feeling your core throughout. 3. Once you reach the top, slide back to the pushup position and repeat.
V-Ups 1. Start by placing your hands behind you for balance and knees slightly bent straight out in front of you. 2. Engaging your core, kick your legs straight out while your upper body extends back. 3. Staying controlled, return to the starting position and repeat. X-Body Mountain Climbers 1. Start in the push-up position with your core tight and back straight. 2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite elbow. Do not let your hips sag or rotate. 3. Return your leg to the starting position and repeat with the other leg.