10-minute fat loss 12-week program · pdf filewildly effective for fat loss, plus you’ll...

10-Minute Fat Loss 12-Week Program www.TenMinuteFatLoss.com

Copyright © 2013 – Derek Wahler - All Rights Reserved Worldwide. 1

www.TenMinuteFatLoss.com



WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This

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All Rights Reserved Copyright © 2013 – 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.




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 the 10-Minute Fat Loss Program, please follow your doctor’s orders.




Welcome to the New 10-Minute Fat Loss System

You’re about to take part in a new fat loss journey, where your workouts easily fit into your busy schedule. You will no longer have to plan your day around your workouts just to get them in. It’s time that you take control of your new healthy lifestyle.

In this program, you’ll discover a variety of new workout formats that will allow you to burn fat and build lean muscle in the shortest amount of time possible. It’s not done with any special tricks, supplements or unsafe exercise movements.

It’s all about YOU and putting forth your maximum effort in every workout that you do. Give all that you can for 10 short minutes and I guarantee the results will show.

You will be exposed to the 20-10 workout model, which has been proven to burn as many calories in 4 minutes as 30 minutes of slow, boring cardio. How exactly? It follows the same common theme of exercises that use multiple muscle groups, insufficient rest periods and YOU bringing the intensity.

You’ll also be introduced to 40-20, 45-15 and 50-10 workouts, along with Challenges, Timed Ladders, Drop Sets, Pyramid workouts, Pure Ironman and Elite Ironman workouts. All have been proven to be wildly effective for fat loss, plus you’ll never get bored doing the same workout over and over again!

All the hard work has been done for you. The planning, preparation, motivation and support have been taken care of by my team of Certified Turbulence Trainers. We’ll be here with you every step of the way.

In fact, at some point in our lives, we were in the same position that you’re in now. Whether it be struggling with weight loss, looking to burst through a plateau, or simply looking for a more efficient way to get great results.

The key is to start taking your fitness goals very seriously, come back every day (oh wait, this program is only 3 days per week!) and give your best effort in the workouts. The results will come, I promise.

Your friend and coach,

Derek Wahler, CTT, CPT

Certified Turbulence Trainer

Creator, 10-Minute Fat Loss

Creator, Get Fit in 30! Fitness Boot Camps




10-Minute Fat Loss 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.

Train with 10-Minute Fat Loss Workouts no more than 4 days per week.

The workout schedule is based on training three days per week with a day off between workouts.

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.

There is the option of doing up to three 10-Minute workouts per day. Be cautious in determining how many workouts you will do.

o 1 Workout = Action Taker Level o 2 Workouts = Elite Action Taker Level o 3 Workouts = Supreme Action Taker Level

If you choose to do multiple 10-Minute workouts, they can be “stacked” one after the other, or broken up throughout the day. The choice is yours.

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 once 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




12-Week 10-Minute Fat Loss Workout Manual – Week 1

Day 1: Workout #1 – 20-10 Total Body Workout

Do the following circuit as shown one time:

Lying Hip Extensions – 20 seconds on, 10 off x 4 rounds (2 minutes total)

Pushups or Kneeling Pushups – 20 seconds on, 10 off x 4 rounds

Reverse Lunges - 20 seconds on, 10 off x 4 rounds

Spiderman Climb - 20 seconds on, 10 off x 4 rounds

Jumping Jacks - 20 seconds on, 10 off x 4 rounds

Day 1: Workout #2 – 40-20 Metabolic Mash-Up

Do each exercise for 40 seconds and rest 20 seconds before moving to the next exercise. Once you

finish the first round, immediately repeat 1 more time for a total of 2 rounds.

Close Grip Pushups or Kneeling Close Grip Pushups

Wall Squats

Stick Ups

Duck Unders

High Knees Sprint in Place

Day 1: Workout #3 – 20-10 Total Body Core Domination

Total Body Extensions – 20 seconds on, 10 off x 6 rounds

Squat Thrusts - 20 seconds on, 10 off x 4 rounds


Squat Thrusts - 20 seconds on, 10 off x 4 rounds




Day 2: Workout #1 – 20-10 Total Body Bombshell

1-Leg Lying Hip Extensions – 20 seconds on, 10 off x 4 rounds

Bird Dog – 20 seconds on, 10 off x 4 rounds

Pushups or Kneeling Pushups – 20 seconds on, 10 off x 4 rounds

Sumo Squats – 20 seconds on, 10 off x 4 rounds

Mountain Climbers – 20 seconds on, 10 off x 4 rounds

Day 2: Workout #2 – 20-10 Pumped Up Prisoner

Prisoner Bodyweight Squats – 20 seconds on, 10 off x 6 rounds

Offset Pushups – 20 seconds on, 10 off x 4 rounds

Prisoner Alternating Forward Lunge – 20 seconds on, 10 off x 4 rounds

Jumping Jacks – 20 seconds on, 10 off x 6 rounds

Day 2: Workout #3 – 20-10 Bookend Burpees Vol. 1

Burpees – 20 seconds on, 10 off x 4 rounds


High Knees Sprint in Place – 20 seconds on, 10 off x 4 rounds





Day 3: Workout #1 – 40-20 Tighten and Tone



Eccentric Pushups (4 second lowering phase)

Lateral Jumps

Prisoner Reverse Lunge

Side Plank (switch sides for 2nd round)

Bodyweight Squats

Day 3: Workout #2 – 45-15 Core Burn Vol. 1



Burpees

Plank

Y-Alternating Forward Lunge

Pushups

Squat Speed Shuffle




Double Pushup Mountain Climber Burpees


Y-Diagonal Lunge


Double Pushup Mountain Climber Burpees





Day 1: Workout #1 – 20-10 Total Body Blaster

Prisoner Squats – 20 seconds on, 10 off x 8 rounds

Eccentric Pushups (4 second lowering phase) – 20 seconds on, 10 off x 4 rounds

Diagonal Lunges – 20 seconds on, 10 off x 4 rounds

Plank – 20 seconds on, 10 off x 4 rounds

Day 1: Workout #2 – Classic Challenge

Set your timer for 4 ½ minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 4 ½ minutes. Record your score. Rest 1 minute and repeat 1 more time. Try to beat your score from the first round. Rest only when necessary.

5 Close Grip Pushups

10 Y-Squats

15 Jumping Jacks

For example, you will do 5 Close Grip Pushups, followed by 10 Y-Squats and then 15 Jumping Jacks. That’s 1 round. Complete as many rounds as possible in the time given.

Day 1: Workout #3 – Pure Ironman

Perform each exercise for 1 minute. Do not rest between exercises. After you have completed each exercise, rest 2 minutes and repeat 1 more time.

Burpees

Total Body Extensions

Cross Body Mountain Climbers

Prisoner Squat Jumps




Day 2: Workout #1 – Lower Body Burn Challenge


5 Triple Stop Pushups

10 Prisoner Reverse Lunges (per leg)

15 Bodyweight Squats


Do each exercise for 40 seconds and rest 20 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.


Oblique Mountain Climbers


Pushup Walk

Jumping Jacks

Day 2: Workout #3 – 50-10 Transformation Workout


Eccentric Chin Ups (4 second lowering phase)

Spiderman Climb

Close Stance Bodyweight Squats

Decline Pushups

Split Squats (switch legs after 20 seconds)




Day 3: Workout #1 – Fat Shredding Pyramid Workout

Do this workout in circuit format for 10 minutes. o Round #1 – Do 5 reps per exercise o Round #2 – Do 10 reps per exercise o Round #3 – Do 15 reps per exercise o Round #4 – Do 10 reps per exercise o Round #5 – Do 5 reps per exercise

Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 close grip pushups in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed. Complete as many rounds as possible in 10 minutes

Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1.

1. Alternating Forward Lunge 2. Close Grip Pushups 3. Prisoner Close Stance Bodyweight Squats 4. Burpees

Day 3: Workout #2 – Intervals Meet Pure Ironman

In the first circuit, perform each exercise for 30 seconds and then move on to the next exercise. Do not rest between exercises. After completing the circuit, rest for 30 seconds and repeat 2 more times. Then move on to the Pure Ironman.

T-Pushups – 30 seconds

Low Squat Hops – 30 seconds

Total Body Extensions – 30 seconds o Rest for 30 seconds, repeat 2 more times

Wall Squat – 1 minute

SCREACH – 1 minute o Repeat 1 more time, only rest when necessary.

Day 3: Workout #3 – 20-10 10-Minute Domination

For the Pushup Punisher exercise, do pushups for 20 seconds. Instead of resting for 10 seconds, you will hold the top pushup position. This is considered active rest. After 10 seconds, begin the next round of pushups.

Squat Speed Shuffle – 20 seconds on, 10 off x 6 rounds

Pushup Punisher – 20 seconds on, 10 hold at top position x 4 rounds

1-Leg Lying Hip Extensions – 20 seconds on, 10 off x 4 rounds

Mountain Climber Burpees – 20 seconds on, 10 off x 6 rounds





Day 1: Workout #1 – Up, Down, Up, Down

Do each exercise for 30 seconds, rest as little as possible between exercises.

Glute Bridge

Jumping Jacks

Side to Side Pushups


Oblique Mountain Climbers o Rest 30 seconds, repeat 1 more time.

Do each exercise for 1 minute, rest as little as possible between exercises.


Around the World

Wall Squat


Day 1: Workout #2 – Abs Annihilation Challenge


5 Decline Close Grip Pushups

10 Prisoner Reverse Lunges w/ Knee Up (per side)

15 Burpees

Day 1: Workout #3 – Total Body Pure Ironman

Perform each exercise for 1 minute. Do not rest between exercises. After you have completed each exercise, rest 2 minutes and repeat 1 more time.

Pull-ups

Bulgarian Split Squat (switch legs after 25 seconds)

Sumo Squats

Pushups




Day 2: Workout #1 – Squat Lovers Workout


Split Squats

Split Squats (other leg)

Triple Stop Pushups


Burpees o Rest 30 seconds and repeat 2 more times. Then move on to final circuit

Final Circuit - 1-Minute Core Killer

Do each exercise for 20 seconds, do not rest between exercises. Perform this circuit once.


Mountain Climbers


Day 2: Workout #2 – 20-10 Metabolic Mayhem

Chin Ups – 20 seconds on, 10 off x 4 rounds

Bodyweight Squats – 20 seconds on, 10 off x 8 rounds

Eccentric Close Grip Pushups (4 second lowering phase) – 20 seconds on, 10 off x 4 rounds

Prisoner Alternating Forward Lunge – 20 seconds on, 10 off x 4 rounds

Day 2: Workout #3 – Easy as Pie Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.

5 Mountain Climber Burpees

5 Total Body Extensions

5 Spiderman Pushups

5 Pull Ups




Day 3: Workout #1 – 30 Seconds to Pure Ironman


Bulgarian Split Squat

Bulgarian Split Squat (switch legs)

Pushups


Squat Thrusts

Squat Hold o Rest 30 seconds and repeat 1 more time. Then move on to Pure Ironman Circuit

Pure Ironman Circuit

Perform each exercise for 1 minute. Rest as little as possible between exercises.

Seal Jacks

Close Grip ¾ Rep Pushups

Low Squat Hops

Day 3: Workout #2 – 45-15 Big 5 Workout


Switch Grip Pull-ups

Duck Unders

Decline Close Grip Pushups

Diagonal Y-Lunge

Bodysaw

Day 3: Workout #3 – 10-Minute Elite Ironman

Do each exercise for 1 minute. Repeat 4 more times for a total of 10 minutes. Rest only when necessary.

Bodyweight Squats 1 ½ Reps

Pushups





Day 1: Workout #1 – Climbing the Ladder Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time.

5 Burpees

10 Prisoner Lunges (per leg)

15 Cross Body Mountain Climbers (per leg)

20 Jumping Jacks

Day 1: Workout #2 – 20-10 Fierce Fat Burner

Prisoner Squat Jumps – 20 seconds on, 10 off x 6 rounds

Pushups ¾ reps – 20 seconds on, 10 off x 4 rounds


Side Plank (switch sides each round) – 20 seconds on, 10 off x 6 rounds

Day 1: Workout #3 – 50-10 Head to Toe Torcher


Chin Ups

Bulgarian Split Squats 1 ½ reps

Bulgarian Split Squats 1 ½ reps (other leg)

Walking Pushup

Cross Body Mountain Climber Burpees




Day 2: Workout #1 – Primed for a Punisher


Lateral Jump + Pushup

Squat Speed Shuffle

Squat Thrusts

Oblique Mountain Climbers

Seal Jacks

Double Jump Burpees o Rest 30 seconds and repeat 1 more time. Then move on to the TBX Punisher

3 Minute TBX Punisher

Follow the 20-10 format. Instead of resting for 10 seconds, hold the lower position of the Total Body Extension.

Total Body Extensions – 20 seconds on, 10 second hold at bottom x 6 rounds

Day 2: Workout #2 – Pull, Push and Squat Challenge Vol. 1


5 Pull Ups

10 Decline Pushups

15 Close Stance Body Weight Squats

Day 2: Workout #3 – Elite Ironman Workout

Perform each exercise for 1 minute, then move on to the next exercise. Once you’ve completed each exercise, repeat 1 more time for a total of 2 rounds. Only rest when necessary.

Pushups

Chin Ups

Spiderman Climb

Crossover Lunge

Burpees o Repeat 1 more time




Day 3: Workout #1 – Dynamic Drop Sets

Round #1 – Do 10 reps of each exercise





Do NOT move on to the next exercise until all reps have been completed. Do 10 reps of each exercise, then 8 reps, then 6 reps and so on.


1. Squat Thrust Pushups 2. Prisoner Bodyweight Squats 3. Reverse Lunge w/ Knee Up (specific reps for each leg) 4. Stick Ups 5. Double Jump Burpees

Day 3: Workout #2 – 50-10 Upper, Lower Body Alternators


Squat Speed Shuffle

Spiderman Pushups

Diagonal Y-Lunge

Close Grip Pushups

Jumping Jacks

Day 3: Workout #3 – 2 Exercise Elite Ironman

Do each exercise for 1 minute. Repeat 4 more times for a total of 10 minutes. Rest only when necessary.

Chin Ups

Low Squat Hops





Day 1: Workout #1 – The Challenge Meets Elite Ironman

2 Minute Triple Stop Pushup Challenge o Do as many triple stop pushups as you can in 2 minutes. Do not go to failure. Break

them up into smaller, more manageable sets and take short breaks.

2 Minute Prisoner Squat Challenge o Do as many prisoner squats as you can in 2 minutes. Do not go to failure. Break them

up into smaller, more manageable sets if necessary and take short breaks.


Jumping Jacks

Around the World

Lateral Jump + Alternating Forward Lunge

Side Plank

Side Plank (other side)

T-Pushups

Day 1: Workout #2 – 30 Rep Rockstar Challenge


5 Chin Ups

10 Cross Body Mountain Climbers

15 Bodyweight Squats 1 ½ reps

Day 1: Workout #3 – Advanced Ironman

Perform each exercise for 1 minute, only rest when necessary.

Eccentric Pull Ups (4 seconds lowering phase)


SCREACH

Squat Punisher (20 seconds of squats, 10 second hold in squat position, repeat once)

Spiderman Pushups o Repeat 1 more time




Day 2: Workout #1 – Combos


Close Grip Cross Body Mountain Climber Pushups

Duck Under Squats

Reverse Lunge w/ Knee Up

Double Pushup Burpees

Squat Punisher

Bodyweight Squats – 20 seconds on, 10 second rest in squat position x 4 rounds

Day 2: Workout #2 – 20-10 Bookend Burpees Vol. 2


High Knees Sprint in Place - 20 seconds on, 10 off x 4 rounds

Walkouts - 20 seconds on, 10 off x 4 rounds

Total Body Extensions - 20 seconds on, 10 off x 4 rounds

Burpees - 20 seconds on, 10 off x 4 rounds

Day 2: Workout #3 – Gut Check Challenge


6 Burpee Chin-ups

12 Prisoner Squat Jumps

18 Jumping Jacks




Day 3: Workout #1 – Scale the Pyramid


Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 squats with alternating knee ups in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed.

Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. Complete as many rounds as possible in 10 minutes

1. Close Grip Pushups 2. Bodyweight Squats w/ Alternating Knee Ups (Squat, Right Knee Up, Left Knee Up, Squat…) 3. Oblique Mountain Climbers (do specified number of reps per side) 4. Y Alternating Forward Lunge 5. Mountain Climber Burpees

Day 3: Workout #2 – Prisoner Pure Ironman Workout

Perform each exercise for 1 minute. Rest only when necessary.

Squat Sprint Shuffle

Walkouts

Split Squats (switch legs after 30 seconds)

Squat Thrusts o Repeat 1 more time and then move on to the Prisoner Squat Punisher

Prisoner Squat Punisher

Follow the 20-10 format. Instead of resting for 10 seconds, hold the lower position of the Prisoner Squat.

Prisoner Squat Punisher – 20 seconds on, 10 second hold at the bottom x 4 rounds




Day 3: Workout #3 – Good Luck!

3 Minute Chin Up Challenge o Do as many chin ups as you can in 3 minutes. Do not go to failure. Break them up into

smaller, more manageable sets and take short breaks. Record how many you do and try to beat it next time.

Do each exercise for 1 minute. Rest only when necessary.

Burpees

Jumping Jacks

Wall Squat

Side Plank


Decline Close Grip Pushups






Day 1: Workout #1 – Hot, Sweaty and Lovin It Ladder Workout

Do the following 3 exercises. In the first round, you will perform 8 reps of each exercise. In the next round, you will perform 7 reps of each exercise. Continue until you complete 1 rep of each exercise, then work your way back up. Do as many rounds as possible in 10 minutes, rest only when necessary.

Triple Stop Pushups (8…1…8)

Sumo Squats (8…1…8)

Oblique Mountain Climber Burpees (8…1…8)

Day 1: Workout #2 – Beast Mode Circuit

Do each exercise for the specified time period. Rest as little as possible between exercises.

1-Leg Hip Extension – 30 seconds

1-Leg Hip Extension (other leg) – 30 seconds

Switch Grip Pull Ups – 30 seconds

Switch Grip Pull Ups (switch hand placement) – 30 seconds

Bodysaw – 30 seconds

High Knees Sprint in Place – 30 seconds

T-Pushups – 30 seconds

Wall Squat – 60 seconds o Rest 1 minute and repeat 1 more time

Day 1: Workout #3 – 20-10 Lower Body Bombshell

Prisoner Squats – 20 seconds on, 10 off x 1 round

Pushups 1 ½ reps – 20 seconds on, 10 off x 1 round o Repeat for 6 more rounds (8 total = 4 minutes). Move on to next workout.

Reverse Lunge w/ Knee Up – 20 seconds on, 10 off x 1 round

Plank – 20 seconds on, 10 off x 1 round o Repeat for 4 more rounds (6 total). Move on to Squat Punisher.

Squat Punisher – 20 seconds on, 10 second hold in bottom position x 3 rounds




Day 2: Workout #1 – Drop Set Domination Workout








1. Side to Side Pushups 2. Bulgarian Split Squats (do specified number of reps for each leg) 3. Spiderman Climb (do specified number of reps per side) 4. Double Squat Thrust Burpees 5. Stick Ups

Day 2: Workout #2 – 5 Rep Challenge Workout


5 Mountain Climber Pushups

5 Pull Ups

5 Bodyweight Squats (5 second hold at the bottom)

5 Plank to Pushups

Day 2: Workout #3 – Body Fat Blasting Elite Ironman Workout

Perform each exercise for 1 minute. Rest as little as possible between exercises.

Chin Ups

Squat Hold

Close Grip Pushups ¾ reps

Split Squats 1 ½ reps (switch legs after 30 seconds)

SCREACH o Repeat 1 more time, only rest when necessary.




Day 3: Workout #1 – 20-10 Transformation Workout

Eccentric Pushups (4 second lowering phase) – 20 seconds on, 10 off x 1 round

Squat Hold – 20 seconds on, 10 off x 1 round o Repeat for 6 more rounds (8 total = 4 minutes). Move on to next workout.

Prisoner Forward Lunge - 20 seconds on, 10 off x 1 round

Squat Thrusts – 20 seconds on, 10 off x 1 round o Repeat for 6 more rounds (8 total = 4 minutes). Move on to next workout.

Jumping Jacks – 1 minute

Burpees – 1 minute o Rest as little as possible between exercises

Day 3: Workout #2 – 50-10 Push to the Finish Workout


Switch Lunges

Plank to Pushup


Bodyweight Squats 1 ½ reps

Eccentric Close Grip Pushups o Repeat 1 more time

Day 3: Workout #3 – Ultimate Heart Thumper Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 4 ½ minutes. Record your score and try to beat it next time. Rest only when necessary.

Chin Ups – 2 reps short of failure (ex. If you’re max is 8 chin ups, do 6)

Oblique Mountain Climber Burpees – 10 reps

Total Body Extensions – 15 reps





Day 1: Workout #1 – Amazing Abs Workout

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible 10 minutes. Record your score and try to beat it next time. Rest only when necessary.

10 Burpees

12 Reverse Lunges / Knee Up (per leg)

15 Jumping Jacks

Day 1: Workout #2 – Don’t Play It CLOSE To the Vest

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible 10 minutes. Record your score and try to beat it next time. Rest only when necessary.

5 Close Grip Pull Ups

10 Close Grip Push Ups

15 Close Stance Squats

Day 1: Workout #3 – Are You Still With Us?


5 Chin Ups

10 Mountain Climbers (per side)

5 Burpees w/ a Double Jump




Day 2: Workout #1 – Bye Bye Body Fat Workout

Do each exercise for 30 seconds. Rest as little as possible between exercises.

Bulgarian Split Squat

Bulgarian Split Squat (other side)

Walkouts

Squat Speed Shuffle

Around the World

High Knees Sprint in Place o Rest 30 seconds and repeat 1 more time. Move on to the next circuit.

Bookend Burpees Vol. 3

Burpees – 1 minute

Prisoner Bodyweight Squats – 1 minute

Oblique Mountain Climber Burpees – 1 minute

Day 2: Workout #2 – 20-10 Bookend Squat Workout

Wall Squats – 20 seconds on, 10 off x 8 rounds

Pull Ups – 20 seconds on, 10 off x 4 rounds

Offset Pushups (switch hand placement each round) – 20 seconds on, 10 off x 4 rounds

Prisoner Squat Jumps – 20 seconds on, 10 off x 4 rounds

Day 2: Workout #3 – Leaned Out Ladder

Do the following 3 exercises. In the first round, you will perform 8 reps of each exercise. In the next round, you will perform 7 reps of each exercise. Continue until you complete 1 rep of each exercise, then work your way back up. Do as many rounds as possible in 10 minutes, rest only when necessary.

Double Squat Thrust Burpees (8…1…8)

Spiderman Climb (8…1…8 per side)

Y-Squats (8…1…8)




Day 3: Workout #1 – Pray for Your Core Combos

Close Stance Bodyweight Squats w/ Alternating Knee Ups – 20 seconds on, 10 off x 6 rounds

Squat Thrust Push Ups – 20 seconds on, 10 off x 4 rounds



Day 3: Workout #2 – 45 Second Fat Scorching Intervals


Elevated Pushups (switch sides next round)

Switch Lunges

Switch Grip Pull Ups (switch hand placement next round)

Duck Unders

Cross Body Mountain Climber Burpees o Repeat 1 more time

Day 3: Workout #3 – Ultimate Elite Ironman Workout

Do each exercise for 1 minute. Only rest when necessary.


Double Push Up Burpees

Squat Speed Shuffle

Bodysaw

Close Stance Bodyweight Squats 1 ½ reps





Day 1: Workout #1 – What Can You Really Do in 10 Minutes? Elite Ironman Workout


Oblique Mountain Climber Burpees Triple Stop Pushups Jumping Jacks Squat Hold Prisoner Reverse Lunge w/ Knee Up

o Repeat 1 more time

Day 1: Workout #2 – 50-10 Attack the Core Combos



Mountain Climber Pushups

Burpee Pull Ups

Lateral Jump + Pushup

Plank to Oblique Mountain Climber

Day 1: Workout #3 – 45-15 Barely Break a Sweat Workout


Spiderman Pushups

Split Squat 1 ½ reps

Split Squat 1 ½ reps (other leg)

Close Grip Chin Ups

High Knee Sprint in Place




Day 2: Workout #1 – 10 10 10 Challenge


10 Burpees

10 Oblique Mountain Climber Push Ups

10 Low Squat Hops

Day 2: Workout #2 – 20-10 Muscle and Speed Workout

Chin Ups – 20 seconds on, 10 off x 4 rounds


Close Grip Decline Pushups – 20 seconds on, 10 off x 4 rounds

Squat Speed Shuffle – 20 seconds on, 10 off x 6 rounds

Day 2: Workout #3 – Metabolic Mash-Up

Perform each exercise for 30 seconds. Rest as little as possible between exercises.

T-Pushups


SCREACH


Switch Lunges

Wall Squats o Rest for 30 seconds and repeat 1 more time. Then move on to the Chin Up Challenge

3 Minute Chin Up Challenge

Do as many chin ups as you can in 3 minutes. Do not go to failure. Break them up into smaller, more manageable sets and take short breaks. Record how many you do and try to beat it next time.




Day 3: Workout #1 – 45-15 10-Minute Transformer

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Go through the circuit once and move on to Bookend Burpees Vol. 4.

Duck Unders w/ a Pushup


Plank

Bulgarian Split Squat 1 ½

Bulgarian Split Squat 1 ½ reps (switch legs)

Squat Thrust Pushups

Bookend Burpees Vol. 4


Jumping Jack Pushup Burpees

Side Plank


Jumping Jack Pushup Burpees

Day 3: Workout #2 – 20-10 Fat Cell Combustion

Eccentric Pull Ups (4 second lowering phase) – 20 seconds on, 10 off x 4 rounds

Bodyweight Squats – 20 seconds on, 10 off x 8 rounds

Push Up Punisher – 20 seconds on, 10 second hold at the top x 4 rounds

Split Shuffle – 20 seconds on, 10 off x 4 rounds

Day 3: Workout #3 – Pull, Push and Squat Challenge Vol. 2


5 Chin Ups


15 Low Squat Hops





Day 1: Workout #1 – 20-10 Total Body Torcher

Y-Alternating Forward Lunge – 20 seconds on, 10 off x 4 rounds

Spiderman Pushups - 20 seconds on, 10 off x 4 rounds

Wall Squat - 20 seconds on, 10 off x 4 rounds

Spiderman Climb - 20 seconds on, 10 off x 4 rounds

Squat Punisher – 20 seconds on, 10 second hold at bottom x 4 rounds

Day 1: Workout #2 – Getting Ready for a Night Out Workout


1 Jump Jumping Jacks

Squat Speed Shuffle


Spiderman Climb Burpees o Rest 30 seconds and repeat 1 more time. Then move on to the Offset Pushup Challenge

2 Minute Offset Pushup Challenge

Do as many offset pushups as you can in 2 minutes. Do not go to failure. Break them up into smaller sets and take breaks in between. Switch your hand placement with each set.

Hello Abs Ironman Circuit

Do each exercise for 1 minute. Rest as little as possible between exercises.


Bodysaw


Day 1: Workout #3 – 45-15 Ten Minutes Never Felt So Good Workout


Burpees

Reverse Lunges

Close Grip Pull Ups (2 second hold at top)

Glute Bridge

T-Pushup Burpees




Day 2: Workout #1 – Gut Check Challenge



10 Sumo Squats

10 Oblique Mountain Climber Burpees

10 Seal Jacks

Day 2: Workout #2 – Get Your Popcorn Ready



Plank

Close Grip Pull Ups

Side Plank

Side Plank

Alternating Prisoner Forward Lunge

Spiderman Pushups

Duck Unders

High Knees Sprint in Place o Rest 30 seconds and move on to the 5 Minute Ironman

5 Minute Ironman


T-Pushups

Wall Squat

Around the World

Switch Lunges

Burpees




Day 2: Workout #3 – Duuuuuuude…..More Drop Sets?








1. Chin Ups 2. Total Body Extensions 3. Squat Thrusts 4. Cross Over Lunges (do specific number of reps per leg) 5. Spiderman Pushups




Day 3: Workout #1 – 20-10 Thigh Thrasher

Double Pushup Burpees – 20 seconds on, 10 off x 6 rounds

Switch Lunges – 20 seconds on, 10 off x 4 rounds

Cross Body Mountain Climber Pushups – 20 seconds on, 10 off x 4 rounds


Day 3: Workout #2 – 10 Minutes of Pure Joy


Spiderman Climb


Oblique Mountain Climber Pushups

Close Grip Chin Ups

Crossover Lunges o Repeat 1 more time

Day 3: Workout #3 – 50-10 World Rocker


Switch Grip Pull Ups (switch grip every 3 reps)


Walkouts

Close Stance Bodyweight Squats 1 ½ reps

Double Squat Thrust Burpees o Repeat 1 more time





Day 1: Workout #1 – Burpee Overload


Burpees

Jumping Jacks

Double Jump Burpees

Prisoner Switch Lunge

Prisoner Switch Lunge (other leg)



Oblique Mountain Climber Burpees

Glute Bridge o Rest 30 seconds and repeat 1 more time.

Day 1: Workout #2 – All Punishers All the Time

Total Body Extension Punisher – 20 seconds on, 10 second hold at bottom x 6 rounds

Pushup Punisher – 20 seconds on, 10 second hold at top x 6 rounds


Day 1: Workout #3 – 20-10 Complete Core

Around the World – 20 seconds on, 10 off x 6 rounds

Side Plank (alternate each round) – 20 seconds on, 10 off x 4 rounds


Spiderman Climb – 20 seconds on, 10 off x 4 rounds




Day 2: Workout #1 – The Simplest Workout Ever Created



Pushups o Repeat 4 more times for a total of 10 minutes.

Day 2: Workout #2 – Spiderman Climb up the Pyramid


Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 squats with alternating knee ups in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed.

Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. Complete as many rounds as possible in 10 minutes

1. Oblique Mountain Climber Burpees 2. Chin Ups 3. Lateral Jumps + Pushup 4. Close Stance Bodyweight Squats 5. Spiderman Climb (do all reps for each leg)

Day 2: Workout #3 – Ultimate 10-Minute Total Body


Wall Squat

Eccentric Close Grip Chin Ups (4 second lowering phase)

Crossover Lunges

Spiderman Pushups

Burpees o Repeat 1 more time




Day 3: Workout #1 – Feel the Afterburn


5 Spiderman Pushups

5 Bodyweight Squats 1 ½ Reps

5 Total Body Extensions

Day 3: Workout #2 – 20-10 Time Saver

Spiderman Climb – 20 seconds on, 10 off x 4 rounds

Lateral Jumps – 20 seconds on, 10 off x 6 rounds

Double Squat Thrust Burpees – 20 seconds on, 10 off x 6 rounds

Prisoner Squats – 20 seconds on, 10 off x 4 rounds

Day 3: Workout #3 – Fastest Way to Get Ripped


Pull Ups

Burpees

Chin Ups


Close Grip Chin Ups





Day 1: Workout #1 – 10 Minutes to the Top Pyramid Workout


Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 walkouts in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed. Complete as many rounds as possible in 10 minutes


1. Walkouts 2. Prisoner Squats 3. Reverse Lunges w/ Knee Up 4. Double Squat Thrust Burpees

Day 1: Workout #2 – Purely Action Packed

High Knees Sprint in Place – 20 seconds on, 10 off x 1 round

Jumping Jack Pushups – 20 seconds on, 10 off x 1 round o Repeat 3 more times for a total of 8 rounds (4 minutes)

Eccentric Pull Ups – 20 seconds on, 10 off x 1 round

Total Body Extensions – 20 seconds on, 10 off x 1 round o Repeat 3 more times for a total of 8 rounds (4 minutes)

Plank – 1 minute

Squat Speed Shuffle – 1 minute




Day 1: Workout #3 – Put 30 Seconds Back on the Clock


Pushup Walk

Duck Unders

Chin Ups

Oblique Mountain Climber Pushups


Spiderman Climb

Switch Lunges

Switch Lunges (other leg)

Burpees

Pull Ups




Day 2: Workout #1 – Drop It Like It’s Hot Sets








1. Close Stance Prisoner Squats 2. Spiderman Climb (do specified reps per side) 3. Bulgarian Split Squats (do specified reps per side) 4. Mountain Climber Burpees

Day 2: Workout #2 – Not Quite a Competitive Eating Challenge


5 Double Pushup Burpees

10 1-Jump Jumping Jacks

5 Burpees

Day 2: Workout #3 – Fat Loss Fire Starter


Lateral Jump + Close Grip Pushup

Prisoner Switch Lunges

Side Plank (switch sides next round)

Prisoner Squat w/ Knee Ups

Plank to Pushup




Day 3: Workout #1 – Speed Minimum of 45


Triple Stop Pushups

Prisoner Squats 1 ½ reps

Plank


Double Jump Burpees o Repeat 1 more time

Day 3: Workout #2 – Rapid Results Pyramid Workout


Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 close grip pushups in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed. Complete as many rounds as possible in 10 minutes


1. Squat Thrusts 2. Low Squat Hops 3. Decline Close Grip Pushups 4. Burpees 5. Jumping Jacks

Day 3: Workout #3 – You Should Probably Train for 6 Months Before This Ironman


Switch Grip Pull Ups (switch hand placement every 3 reps)


Side Plank


Wall Squat

Spiderman Pushups

Crossover Lunges

Squat Speed Shuffle

Jumping Jacks

Cross Body Mountain Climber Burpees





Day 1: Workout #1 – Push, Single Leg, Squat Challenge


5 Squat Thrust Pushups

10 Bulgarian Split Squats (per leg)

15 Prisoner Squats

Day 1: Workout #2 – 20-10 Super Serious Ab Destroyer

Bodysaw – 20 seconds on, 10 off x 4 rounds


1 Jump Jumping Jacks – 20 seconds on, 10 off x 4 rounds

Pushup Punisher – 20 seconds on, 10 second hold at top position x 4 rounds


Day 1: Workout #3 – Afterburn Guaranteed


Pull Ups

Bodyweight Squats 1 ½ reps

Pushup Walk

Cross Body Mountain Climber Burpees o Rest 30 seconds and repeat 1 more time. Then move on to the 5 Minute Monster

Ironman

5 Minute Monster Ironman



Reverse Lunge w/ Knee Up

Burpees

Side Plank (switch sides at 30 seconds)





Day 2: Workout #1 – The Last Pyramid Workout


Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 decline pushups in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed. Complete as many rounds as possible in 10 minutes


1. Prisoner Squats 2. Decline Pushups 3. Alternating Prisoner Lunges (do specific number of reps per leg) 4. Oblique Mountain Climber Burpees

Day 2: Workout #2 – Elite 10-Minute Ironman


Chin Ups

Low Squat Hops

Spiderman Pushups

Glute Bridge

Offset Pushups (switch hand placement after 30 seconds)

Day 2: Workout #3 – Eccentric Makes Perfect


Eccentric Pushups (4 second lowering phase)

Wall Squat

Eccentric Pull Ups (4 second lowering phase)






Day 3: Workout #1 – Furious 4 Drop Sets








1. Prisoner Squat Jumps 2. Walkouts 3. Prisoner Reverse Lunge w/ Knee Up 4. Burpees

Day 3: Workout #2 – Battle the Bulge


Squat Speed Shuffle

Close Grip Chin Ups


Close Grip Pushups

Seal Jacks o Move on to the Ironman Circuit

Ironman Circuit


Around the World


Side Plank


Squat Punisher – 20 seconds on, 10 second hold at the bottom x 2 rounds (1 minute)




Day 3: Workout #3 – The Final Challenge


5 Double Pushup Burpees

10 Bodyweight Squats 1 ½ reps

5 Pull Ups


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