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.
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. Burpee Double Jump 1. Stand with your feet shoulder-width apart. 2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. 3. Perform a pushup (optional) 4. Thrust your feet back up and then stand back up. 5. Add TWO vertical jumps at the end of each rep
Decline Pushups 1. Keep the abs tight and back straight. 2. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet onto stairs or a bench or a chair. 3. Lower yourself down until you are 2 inches off the ground. Push through your chest, shoulders and triceps to return to the start position. Keep your body in a straight line at all times. Jump Lunges 1. 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. 2. 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.
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. Jump Rope 1. Swing the rope under your feet and jump quickly off the floor. Repeat as necessary.
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. Planks/Side Planks Planks: Place your elbows on the floor with hands going straightforward. Place your feet on the floor as though you were to perform a push-up. Keep your back straight and hold yourself up in the plank position by keeping your core tight. You will hold this position for the allotted amount of time! Side Planks: Place your left forearm on the ground and place your right arm straight above you pointing towards the sky. 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. Keeping your back straight, squeeze your core and oblique s to hold yourself up for the allotted amount of time. Once you have finished the first side, you will complete the same amount of time on the other side!
Reach Through Pushups 1. Place your hands just wider than shoulder-width apart. 2. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. 3. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. 4. Once you reach the starting position, reach one arm through to the opposite side making sure you reach past the opposite wrist. 5. Repeat another pushup then reach through to the opposite side. 6. If it is too hard, drop to the knees or perform pushups with your hands on a bench. Rocket Jump (or Superman Jump) 1. 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. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump reaching your hands as high as you can to the sky. When coming down, be sure and land softly the repeat.
Sit Throughs 1. Start in the pushup position with core tight and back straight. 2. 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 Spiderman Plank Climbs 1. Start in the plank 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. Return your leg to the starting position and repeat with the other leg.
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. 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 to Squat Jump 1. 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. 2. 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. 3. Land softly and move back into the bodyweight squat. Repeat in this fashion. Standing Oblique Crunch 1. Start with your feet shoulder width apart and hands clasped behind your head. 2. Drive one knee up bringing the opposite elbow to your knee. Really focus on engaging your core and oblique s. 3. Repeat on the opposite side and in alternating fashion.
Swing Through Lunges 1. Do a reverse lunge for your left leg by stepping back with your right leg. 2. Then step forward with your right leg so that you do a forward lunge working the right leg. 3. Continue for all reps moving one leg then switch. 4. This can be done with dumbbells or just bodyweight. 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.
Leap Ups 1. Start with your right leg on a chair or bench with your left leg firmly placed on the ground. 2. 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. 3. Keep switching in this alternating fashion going at a quick yet comfortable speed. Lateral Jumps 1. Stand with your knees slightly bent, abs braced, and hips back. 2. Jump laterally and land with your knees bent and hips back to absorb the landing forces in your muscles. 3. Repeat to the other side with as little rest as possible between jumps. 4. Be sure to land softly each time.
Reverse Alternating 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 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. 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.
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. 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.
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. 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.
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. Pushups 1. Place your hands just wider than shoulder-width apart. 2. Slowly lower your chest and body down to the floor, keeping your core tight and back straight. 3. After you hit the bottom of the movement, push with your arms & chest to get your body back up to the start position. 4. If it is too hard, drop to the knees or perform pushups with your hands on a bench.
Squat Jumps 1. 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. 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. Burpees 1. Stand with your feet shoulder-width apart. 2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. 3. Perform a pushup (optional) 4. Thrust your feet back up and then stand back up. 5. Add a vertical jump at the end (optional)
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. Ground Lunge Punches 1. Start in an athletic position with your feet shoulder width apart. 2. 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. 3. 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) 4. Quickly return to the starting position and repeat on the opposite side.
Bicycles 1. Start on your back with hands placed behind your head with elbows out and feet straight out off the ground. 2. Bring your opposite elbow to the opposite knee and quickly return to the starting position. 3. Repeat on the opposite side and continue repeating in this alternating 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.
Close Grip Pushups 1. Get in a push-up position with your hands forming a diamond below your chest. Keep your core tight and your back straight. 2. 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. 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.
Low Alternating Lunges 1. Start with your feet together, core tight, and knees bent in a quarter squat position. 2. Step out with one leg, taking a larger step than usual into a lunge. Return to the starting position keeping your knees bent throughout the entire exercise. 3. Repeat on the opposite side. 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.
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 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. 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.
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. Electric Hops 1. Start in a squat position with knees bent and core tight. 2. 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. 3. As soon as you land, jump up again and do a 180 degree twist back to the starting position. 4. Repeat in this manner.
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. Star Jumps 1. 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. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical jump kicking your feet out to the side and reaching your arms upwards and diagonally (Your body should resemble a star at the top of your jump). Coming down, be sure and land softly the repeat.