Vacation Workouts! 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.
Vacation Workouts! Welcome to the Vacation Workouts, the easiest and fastest way to stay fit while traveling. I put this report together because in the last 30 days, I have spent 18 of those on the road. Although I had access to a gym, often times I found myself far too busy to even get there. That said, I had to get creative with my workouts and of the 18 days I spent on the road, I only lifted weights one time. All other workouts were bodyweight only. Now here's the thing... I was still able to come back home in better shape than when I left. This is because the workouts you will find in this report are ultra-focused, meaning you can get more done in less time. None of the workouts will take you more than 20-minutes if you stay focused. And the best part is, they are designed to blast away fat and give you that nice PUMP so when you hit the beach, your muscles will look lean and sexy! I know you are going to love these workouts and the time they save you. Now get to work then go enjoy your vacation :) Keeping you fit on the road, Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com P.S. Don't forget my other sites... www.fatburningnation.com - Blog posts, videos, motivation, free gifts, free content, and more. www.superherosprints.com Revolutionary six-week workout programs that combines the two most powerful fat burning workouts on the planet! Join us on Facebook at www.facebook.com/bodyfitformula
Warm-Up: Before each workout, go through the warm-up below. Move from one exercise to the next with no rest. Rest 20 seconds between rounds and complete 2 full rounds. Once finished, rest 30 seconds and start your workout! Reverse Lunges: 20 reps (total) Pushups: 10 reps Bodyweight Squats: 12 reps Rest 20 seconds between full rounds and repeat 2 total times!
Workout #1: The Burpee/Core/Upper/Lower Body Ladder Complete all reps of each exercise before more to the next, resting only when needed. Complete as quickly as possible making sure to keep perfect form throughout. Burpees: 25 reps Squat Jumps: 25 reps T-Pushups: 25 reps Side Plank Reach Through: 25 reps each side Burpees: 20 reps Squat Jumps: 20 reps T-Pushups: 20 reps Side Plank Reach Through: 20 reps each side Burpees: 15 reps Squat Jumps: 15 reps T-Pushups: 15 reps Side Plank Reach Through: 15 reps each side Burpees: 10 reps Squat Jumps: 10 reps T-Pushups: 10 reps Side Plank Reach Through: 10 reps each side Burpees: 5 reps Squat Jumps: 5 reps T-Pushups: 5 reps Side Plank Reach Through: 5 reps each side Workout Goal: Complete this workout as quickly as possible keeping perfect form throughout. Keep track of the time it takes you to finish, then beat that score the next time you do this workout.
Workout #2: Glycogen Depletion Workout Complete all reps of each exercise before more to the next, resting only when needed. Complete as quickly as possible. If you are really daring, do 2-3 rounds! 25 Burpees 25 Squat Jumps 25 Pushups 25 Mountain Climbers 25 Seconds of Bodyweight Squats 25 Second Squat Hold 25 Jump Lunges (each leg) 25 Burpees Workout Goal: Complete this workout as quickly as possible keeping perfect form throughout. Keep track of the time it takes you to finish, then beat that score the next time you do this workout.
Workout #3: Killer Legs Complete each exercise back to back, resting only where it says to rest. This is a very challenging workout so if you do need to rest during the working sets, feel free to do that. It is more important to keep perfect form on these exercises rather than to do them with bad form. Bodyweight Squats: 30 seconds Reverse Lunges: 30 seconds Squat Jumps: 30 seconds Jump Lunges: 30 seconds Rest: 30-60 seconds Bulgarian Split Squat: 30 seconds each leg Leap Ups: 30 seconds Broad Jumps: 30 seconds Rest: 30-60 seconds Box Jumps: 30 seconds Squat Holds: 30 seconds Rest: 30-60 seconds and repeat 2-3 times! Workout Goal: Your goal is to build up to completing this workout as you see it above and resting only where it says to rest. You will find the first few times you do this, you will need to take a break during the 30-seconds of work on some exercises. That is OK! Build up over time and watch as your leg strength and endurance dramatically increases.
Workout #4: Bodyweight Cardio Rounds Workout Do each exercise for 40 seconds, then move immediately into the next exercise. Rest 30 seconds at the end of each round before moving to the next round. Round #1: Bodyweight Squats: 40 seconds Pushups: 40 seconds Ice Skaters: 40 seconds Pull-Ups: 40 seconds Rest 30 seconds then move to round #2 Round #2: Squat Jumps: 40 seconds T-Pushups: 40 seconds Box Jumps: 40 seconds Bench Dips: 40 seconds Rest 30 seconds then move to round #3 Round #3: Tuck Jumps: 40 seconds Close Grip Pushups: 40 seconds Bulgarian Split Squat: 40 seconds Clapping Pushups: 40 seconds Rest 30 seconds then move to round #4 Round #4: Box Jumps: 40 seconds Spiderman Pushups: 40 seconds Leap-Ups: 40 seconds Burpees: 40 seconds Rest 30 seconds then move back to round #1 (optional) Workout Goal: Your goal is to build up to completing this workout as you see it above and resting only where it says to rest. You will find the first few times you do this, you will need to take a break during the 40-seconds of work on some exercises. That is OK! Just be sure to improve each time you do this workout.
Workout #5: Killer Abs/Bodyweight Cardio Complete each exercise back to back, resting only when needed. Complete as quickly as possible making sure to keep perfect form throughout. Reverse Lunges: 20 reps total Spiderman Pushups: 20 reps Hanging Leg Raises: 20 reps Ice Skaters: 30 reps total Rocking Planks: 30 reps Mountain Climbers: 40 reps each side Squat Jumps: 40 reps Side Plank Reach Through: 50 reps total (25 each side) Burpees: 50 reps Workout Goal: Complete this workout as quickly as possible keeping perfect form throughout. Keep track of the time it takes you to finish, then beat that score the next time you do this workout.
Exercise Descriptions Reverse Lunges 1. Starting Position: Start by standing with your feet shoulder width apart, and your hands placed on your hips or by your side. You will first lift one leg upwards then step straight back and place that foot behind you. 2. Movement: When your foot hits the ground, you will drop your back knee so it is about an inch off the ground. You will need to be sure you core is tight throughout the movement. Once you have lunged your back leg to the floor, you will explode up by pushing off your back leg and returning to the starting position. You will then repeat the same movement with the same leg for the allotted amount of time, then switch to the other leg. Push-Ups 1. Starting Position: Get in a push-up position with your hands about shoulder width apart or a little wider than shoulder width. Keep your core tight and your back straight. 2. Movement: 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.
Bodyweight Squats 1. Starting Position: 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. Movement: 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.
Burpees Trainer s Tip: There are many different burpee variation exercises. For beginners, you can omit the push-up done in pictures 4 and 5, and instead just perform the squat to jump back, to jump forward to squat up. For more advanced variations, you can add in push-ups as we did in the pictures, and can also add in a squat jump at the end of the movement.
Squat Jumps 1. Starting Position: 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. 2. Movement: 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. T-Pushup (alternating sides) 1. Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the floor slightly wider than shoulder-width apart. 2. Slowly lower yourself down until you are 2 inches off the ground. Push off to return to the start position. As you come up, rotate to one side and point that arm towards the ceiling. Alternate sides with each rep.
Side Plank Reach Through Start in the side plank position with your core tight and back straight. Using your core to twist, reach your hand through the plank gap until you cannot go any further. Return to the starting position and repeat. Be sure to keep your core tight throughout. Mountain Climbers 1. Starting Position: Start in a push-up position with your core tight and back straight. 2. Movement: Fire one leg forward towards your chest keeping the knee low to the ground and your back straight. Once you have reached the chest area with the first leg, return to the starting position and perform the same routine with the next leg. You will continue this alternating fashion for the allotted amount of time. Squat Hold: Squat down until your knees reach a 90 degree angle. Hold that position with your arms out in front for the allotted amount of time.
Jump Lunges Starting Position: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. Movement: 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. Bulgarian Split Squat 1. Place one leg on a bench or chair making sure that it is secure. With your other leg, take a step forward that is a little further than your normal step. 2. Keeping your core tight, lower your body until your front leg has reached a 90 degree angle. You will then return to the starting position and complete for the allotted amount of time/reps. Once finished, switch legs.
Leap Ups Start with your right leg on a chair or bench with your left leg firmly placed on the ground. Driving through your right leg on the chair, jumping up as high as you can and switching legs in the air. When you land, land softly with your right leg on the ground and left leg on the chair. Keep switching in this alternating fashion going at a quick yet comfortable speed. Broad Jumps Stand in an athletic position on the balls of your feet, knees bent and core tight. Driving through the ground, jump forward as far and as high as you can making sure you land softly. Once you land, repeat immediately.
Box Jumps 1. Stand in front of a box that is 12-24 inches high. Engaging your core, jump and land on top of the box with your knees bent allowing your muscles to absorb the force. 2. Step down off the box and repeat. Gradually increase the box height according to what is comfortable for you. 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.
Pull-Ups Target: Core, lats, biceps, rear shoulders (Full Body) 1. Starting Position: Grip the bar with your palms facing forward with your hands slightly wider than shoulder width apart. Hang with your arms fully extended and your core tight. 2. Movement: Pull yourself up until your chin has gone past the bar then slowly lower yourself back down to the starting position. Bench Dips Starting Position: Place your hands on a flat bench positioned behind you. Hands should be should width apart and legs should be straight out in front of you. Movement: Slowly lower yourself down until your arms reach a 90 degree angle. Once you reach the bottom, use your triceps and core to push yourself back up to the starting position.
Tuck Jump 1. Starting Position: 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. 2. Movement: When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump. Once in the air, bring your knees up to your chest. When coming down, be sure and land softly. Once you have landed, you will repeat the allotted number of repetitions. Trainer s Tip: This is an advanced squat jump that you must build up to doing. Make sure you are comfortable doing a squat jump before performing a tuck jump. Throughout the program if you want to replace squat jumps with tuck jumps you may. Close Grip Push-Ups 1. Starting Position: Get in a push-up position with your hands forming a diamond below your chest. Keep your core tight and your back straight. 2. Movement: 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.
Clapping Pushups 1. Starting Position: Get in a push-up position with your hands about shoulder width apart or a little wider than shoulder width. Keep your core tight and your back straight. 2. Movement: Slowly lower yourself down to the floor keeping your core tight and back straight. Once you have reached 2-4 inches off the floor explode upwards clapping your hands together at the top. Land softly and repeat. Spiderman Push-Ups 1. Starting Position: Start in a push-up position with your core tight and back straight. 2. 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.
Hanging Leg Raises 1. Starting Position: Start by placing your hands with an underhand grip on the pull up bar and your feet off the ground. Before the movement phase, be sure your core is tight so you are not swinging. 2. Movement: Once you are stable, you will keep your legs straight as you raise them up until they are straight out in front of you. This should be very controlled with no swinging. Once you have reached a 90 degree angle at the top, slowly lower your legs back down to the starting position and repeat. Trainer s Tip: This is a very advanced exercise and involves a ton of core strength. Really make sure you are not swaying during this exercise. It should be very controlled by keeping your core tight throughout and really focusing on keeping your body as still as possible! Rocking Planks Get in the plank position with your forearms on the floor facing forward, core tight, and back straight. 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.
Now that you have gone through the 5-Unique Vacation Workouts, I know you are ready for more! Here's the thing, I am known as the 'Workout Wizard' and have even been called the 'Clark Kent of the Fitness Industry.' -----------------> (I know you like those black-rimmed glasses :) ) I know how to create awesome, done-for-you fat burning workouts... Ones that bring incredibly fast results, are super fun to do, and many times can be done with zero equipment! (perfect for vacation workouts) If you are tired of not seeing results and want a system that you cannot find anywhere else on the Internet... Then head over to SuperheroSprints.com and take my 6-week Superhero challenge. I am so confident that this system will work for you that I risk everything by offering it to you 100% risk free. Listen to my guarantee: If you do not see more results in the next 6-weeks than you have seen in the previous 6 months, I will return every penny spent! That is how confident I am. This is the exact system I used to get wedding day ready in under 6weeks. If it can work for me and the 700+ others that have gone through the system, it most certainly will work for you too. Thank you for trying out the Zero-Equipment, Vacation Workouts! Now take the next step and go grab the rest of the workouts that are waiting for you: Click HERE Get the Complete Superhero Sprints System! Dedicated to your fitness, Dennis Heenan, CPT Founder: FatBurningNation.com Creator: SuperheroSprints.com Vacation Workouts By Dennis Heenan SuperheroSprints.com