21 day bodyweight hiit challenge - fat loss...

21 Day Bodyweight HIIT Challenge www.FatLossAccelerators.com

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WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2016 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. 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.



Welcome from Your Coach, Kate Vidulich… Hey! It’s Kate here and welcome to first ever 21-Day Bodyweight HIIT Challenge. I’m so excited to share this breakthrough program with you. I’ve been testing and tweaking these brand NEW workouts at my high-energy bootcamp and with my private clients in San Francisco – and boy – we’ve been getting incredible results. Now you have instant access to my latest cutting edge workouts that are helping people just like you, to completely transform their bodies. And the best part? You don’t need ANY equipment. That’s right. And I think you’ll be surprised what you can do in only 10 minutes a day. Just follow these simple golden rules, like my clients do: 1. SHOW UP to workout - no excuses... 2. TRY hard - bring it and give 110% every workout! 3. CUT out the crap - food that is. ;) The rest is done-for-you. Just follow the daily video plan, and if you have any concerns or questions, please don’t hesitate to contact me. Warning: If you have any injury concerns, please seek medical advice prior to starting this program. Ok, enough chitter chatter from me. It’s time for action! Enjoy the daily follow-along videos and make sure you push yourself. ;) Let’s rock this! To your success, Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com



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Legal Disclaimer You must get physician’s approval before beginning this program.

The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.



Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take

unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by

a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. Interval Training is intense. Only perform this for 21 days.

5. Do a conservative number of reps for your first set of any new exercise.

You can always lift heavier in the following set. It’s very important to remain safe at all times.

6. Start your training conservatively if you have not undertaken physical

activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

7. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

9. If you feel exhausted or need an extra day of recovery, take it. Rest and

recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

10. Before starting any new diet or exercise program, check with your doctor

first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

11. Adjust your training in different climates. Take care in warmer months,

train conservatively in extreme heat/humidity and always hydrate.



Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it’s relatively inexpensive. You can order online here at www.gymboss.com Or you can use your iPhone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks.

Important Things to Remember 1. Interval training can be very strenuous. In the first week, be more conservative. For example, reduce the number of rounds you perform (only do two circuits) and rest longer if necessary. 2. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. Email me at [email protected] if you need a specific substitution. 3. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 4. Your muscles will be sore. Please use a foam roller daily to help with your recovery between workouts, and drink 3-4L water daily. 5. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.



EQUIPMENT REQUIREMENTS For these workouts, you don’t need ANY equipment and only minimal workout space. Remember, exercises can be substituted based on your fitness level! - Your bodyweight - Interval Timer

WORKOUT GUIDELINES How To Use These Workouts: (I) If you’re new to exercise, do this program for 21 days, before switching to another Fat Loss Accelerators program. (II) If you’re intermediate/advanced, add these short 10 minute workouts to your current program. (III) Start every workout with foam rolling and dynamic warm up. (IV) Finish each workout with foam rolling and stretching for the tight muscle groups.

WORKOUT PLAN 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.

INITIAL ASSESSMENT (please don’t skip this!) You will find the Fitness/Strength Assessment for Day 1 of the Challenge below. Plan to do this on February 1st to get your baseline scores. Plus, remember to measure your body composition prior to this. Here’s what you need to do: Step 1: Weigh in Step 2: Take your before photo with a newspaper! Step 3: Use a tape measure and record the circumference of your: - Waist (at navel) - Hips (widest part at butt) - Thighs (both legs) - Chest (nipple height)



I will be reaching out to you via email so you can submit your results. These numbers are CONFIDENTIAL and will never be shared with anyone without consent.

Day 1: Assessment Day! Today, we're going to do a quick fitness assessment.... Why? So you can test your current fitness level and track your progress over the next 21 days. Sounds good, right? Here's the Workout Plan Step 1: 60 seconds push ups (as many repetitions you can do with good form) Step 2: 60 seconds bodyweight squats (as many repetitions you can do with good form) Step 3: 8 Minute Cardio Challenge! Do as many rounds as possible in 8 minutes... Take breaks when necessary! (A) Walkouts to Push Up x 3 (B) Total Body Extensions x 5 (C) Mountain Climbers x 7 each leg (D) Jumping Jacks x 20 How Many Rounds Can You Do? Post your scores in the FB group – or you can send me a private email if you prefer. That's it for today... Awesome job! I'm so proud of you :) See you tomorrow for more awesomeness!



Day 2: Strength and Sculpt Dynamic Warm Up One Round: (A) Glute Bridge x 30 seconds (B) Crab Crawl with Reach x 30 seconds Strength & Sculpt Circuit... Do 45 secs work, 15 secs rest for 3 rounds total: (A) Bodyweight Squats (B) Bodyweight Renegade Rows (Sub: Plank) (C) Split Squats (split time between legs) NOTE: If you need to longer rest breaks, please take it! Do 30 seconds work, 30 seconds rest. That's it for today... Awesome job! Keep pushing. We're in this together, ok. :)

Day 3: Abs & Cardio You're going to LOVE this workout... we've got a hybrid abs and cardio sweat session coming right up. Dynamic Warm Up ONE Round: (A) Plank x 30 seconds (B) Jumping Jacks or Step Jacks x 30 seconds Abs & Cardio Circuit... ROUND 1: Do 45 secs work, 15 secs rest for 2 rounds total: (1A) Leg Raises



(1B) Walkouts with Cross Body Mountain climbers ROUND 2: Do 45 secs work, 15 secs rest for 2 rounds total: (2A) Mountain Climbers (2B) Seal Jacks (or Step Jacks) And then stay tuned for.... THE SURPRISE! NOTE: If you need to longer rest breaks, please take it! Do 30 seconds work, 30 seconds rest. That's it for today...Sending you a HUGE virtual high 5 for a job well done! More fun times coming your way tomorrow.

Day 4: Strength and Sculpt Dynamic Warm Up ONE Round: (A) Squat with T-Squeeze x 30 seconds (B) High knees jogging x 30 seconds Strength and Sculpt Circuit... ROUND 1: Do 45 seconds work, 15 seconds rest for 3 rounds total: (1A) Push Ups (start with the hardest variation you can do, then make it easier when you're tired) (1B) Curtsy Squats (1C) Total Body Extension (or jump squats if you're advanced) NOTE: If you need to longer rest breaks, please take it! Do 30 seconds work, 30 seconds rest. ROCK ON! Great work today... I'm super proud of you.



Day 5: Abs & Cardio Dynamic Warm Up ONE Round: (A) Plank x 30 seconds (B) Jog in Place x 30 seconds Abs & Cardio Circuit... ROUND 1: Do 45 secs work, 15 secs rest for 2 rounds total: (1A) Side Plank (split time between sides) (1B) Butt Kicks ROUND 2: Do 45 secs work, 15 secs rest for 2 rounds total: (2A) Bicycles (2B) Jump Squats (or Total Body Extensions) And then comes... THE SURPRISE! NOTE: If you need to longer rest breaks, please take it! Do 30 seconds work, 30 seconds rest. Alrighty, you're done for today! Awesome job, keep up the great work.

Day 6: Total Body Strength Dynamic Warm Up ONE Round: (A) Frog Squats x 30 seconds (B) Split Shuffle x 30 seconds Strength and Sculpt Circuit...



ROUND 1: Do 45 seconds work, 15 seconds rest for 3 rounds total: (1A) Reverse Lunges (split time between legs) (1B) Walkouts to Spiderman Plank (1C) Bodyweight Thrusters NOTE: Feeling exhausted? Try 30 seconds work, 30 seconds rest. ROCK ON!

Day 7: Active Recovery I'm SO proud of you for rocking it out this week. Awesome job! Your muscles might be feeling sore, especially ones you haven't used in a while... (totally normal by the way!) That's why today we're going to take it down a notch, and do a mobility/active recovery workout. Do not skip this workout, ok?! I'm watching you... hahaha! Here’s the routine: DO 2 ROUNDS (A) Crab Crawl with Alternating Reach x 60 seconds (B) Bird/Dog x 60 seconds (isometric hold 15 secs each side) (C) Glute Bridge x 60 seconds (D) Hip Flexor Stretch x 30 seconds each side (E) Downward Dog to Upward Dog x 60 seconds NOTE: Take rest breaks when you need to... There's no rush here today. Focus on quality movements. If something doesn't feel right, please stop and rest.



Day 8: Core Cardio Dynamic Warm Up ONE Round: (A) Dead Bugs x 30 seconds (B) Split Shuffle x 30 seconds Core Cardio Circuit... ROUND 1: Do 45 secs work, 15 secs rest for 2 rounds total: (1A) Scissor Kicks (1B) Air Jump Rope ROUND 2: Do 45 secs work, 15 secs rest for 2 rounds total: (2A) Plank with Alternating Leg raise (2B) Burpees (sub: walkouts) And then... THE SURPRISE! No I can't tell you what it is here... or it won't be a surprise ;) NOTE: If you need to longer rest breaks, please take it! Do 30 seconds work, 30 seconds rest. That's it for today! Great job, keep up the awesome work :)

Day 9: Arm Blaster Workout Dynamic Warm Up ONE Round: (A) I-Y-T Complex x 30 seconds (B) Crocodile Jacks x 30 seconds Arm Blaster Circuit... ROUND 1: Do 30 seconds work, 15 seconds rest for 3 rounds total:



(1A) Push Ups (hardest variation you can do) (1B) Bodyweight Renegade Row (1C) Prone Cobra (1D) Diamond Press Ups NOTE: Struggling today? Feel free to pause the video and take a longer rest break. HIGH FIVES! I'm so proud of you for kicking butt in today's workout. YOU are awesome!

Day 10: Sculpt A Shapelier Backside This workout is just over 10 minutes... think of it as a BONUS gift from me to you! You're welcome ;) Strength and Sculpt Circuit... Do 3 rounds total: (1A) Single Leg Glute Bridge x 45 seconds - Rest 15 seconds (1B) Single Leg Walkout to XMC (right leg) x 45 seconds - Curtsy Squats x 15 seconds (1C) Single Leg Walkout to XMC (left leg) x 45 seconds - Curtsy Squat x 15 seconds (1D) Jumping Jacks NOTE: If you need to longer rest breaks, please take it! Instead of doing the the Curtsy Squats, please take a 15 second rest. HIGH FIVES! Great work today... I'm super proud of you. The good news is... we're almost HALF WAY through the Challenge! I'm so pumped for you.



Day 11: FUN Core Cardio Workout Today, we're doing a NEW "Core Cardio" workout to strengthen your abs and flatten your belly without back-breaking crunches.... Plus I've got a SURPRISE at the end ;) You Ready to Rock with ME? Dynamic Warm Up ONE Round: (A) Duck Unders x 30 seconds (B) Run in Place x 30 seconds Core Cardio Circuit... ROUND 1: Do 45 secs work, 15 secs rest for 2 rounds total: (1A) Side Plank (1B) Walkout to XMC (1C) Figure 8's (1D) Burpees (sub: walkouts) And then... THE SURPRISE! I'll give you a hint... it's not edible ;) NOTE: If you need to longer rest breaks, please take it! Do 30 seconds work, 30 seconds rest. Awesome job today, keep up the great work!



Day 12: Total Body MRT Sculpt Workout Today's workout is slightly different and I think you'll get a good challenge! And since we're taking it up a notch, you can expect to sweat! You're welcome ;) Here's the deal... Dynamic Warm Up ONE Round: (A) Leg Swings x 30 seconds (B) Crab Crawls with Reach x 30 seconds Total Body MRT Sculpt Circuit... ROUND 1: Do 30 seconds work, 15 seconds rest for 3 rounds total: (1A) Wall Sits with Stick Ups (1B) Plank Tricep Extensions (1C) Reverse Lunge with rotations (1D) Air Jump Rope And then the moment you've been waiting for... THE SURPRISE!! You're going to love this one ;) NOTE: Remember, if you need more rest please take it! Do 30 seconds work, 30 seconds rest. ROCK ON! Awesome work today... I'm SO proud of you showing up and rocking this out. Keep pushing. We're in this together, ok.



Day 13: Fat Burning HIIT Workout The focus today is speed. The faster you finish, the more rest you get. Here’s how Every Minute on the Minute (EMOM) works… On the top of the minute, every minute for 7 minutes you'll do the circuit with me :) Dynamic Warm Up ONE Round: (A) Glute Bridge x 30 seconds (B) Hard-style Plank x 30 seconds Then do Jumping Jacks x 20 reps Fat Burning HIIT Circuit... Every minute, on the minute for 7 minutes, do the following: (A) Squats x 10 (B) Burpees x 5 (sub: walkouts x 3) NOTE: If you get behind in the circuit, please take a break for one round then dive back in. And finally... we have THE SURPRISE! Don't miss this one, ok. Awesome job! I’m sending you a HUGE virtual high five!



Day 14: Active Recovery Your muscles are probably feeling tight and sore (heck, I know mine are!)...and the worst thing you can do is sit on the couch and be lazy all day! That's why today we're going to do an Active Recovery workout. It's yoga-like bodyweight movements to help improve your flexibility, loosen up your joints and speed up recovery. DO 2 ROUNDS (A) Crab Crawl with Alternating Reach x 60 seconds (B) I-Y-T Complex x 60 seconds (C) Hip Flexor Stretch x 30 seconds each side (D) Knee Hugs x 60 seconds (E) Downward Dog to Upward Dog x 60 seconds NOTE: Take rest breaks when you need to... There's NO RUSH! I want you to focus on executing quality movement, ok. And if something doesn't feel right, please stop and rest. ROCK ON!

Day 15: HIIT Abs Workout I hope you're feeling energized and ready to roll… Today we've got a brand new HIIT Abs workout. It's fast, FUN and you'll lose weight just looking at it ;) Dynamic Warm Up ONE Round: (A) Side Plank x 30 seconds (B) Mountain Climbers x 30 seconds



HIIT Abs Circuit... ROUND 1: Do 45 secs work, 15 secs rest for 2 rounds total: (1A) Rotating Planks (1B) Leg raises (1C) Crab Crawls (1D) Jumping Jacks And then you'll finish with... THE SURPRISE! We're going to finish with a BANG today. NOTE: If you need to longer rest breaks, please take it! Do 30 seconds work, 30 seconds rest. That's your 10 minute workout for today. AWESOME JOB! I'm SO proud of you. Keep up the great work and stay strong.

Day 16: Killer Butt and Legs Workout In this workout, we're going to rock a FUN lower body routine to tone and tighten your legs. I'm SO pumped for this! You see, I've created a specific "sequence" of exercises to target your trouble spots so you slim your thighs without the bulk. I've been testing it on my private coaching clients here in San Francisco and I can't wait to share it with you too! Here's the Routine... Do 3 rounds total: (1A) Step Ups (right leg) x 40 seconds (1B) Split Squat Pulses (left leg) x 20 seconds (2A) Step Ups (left leg) x 40 seconds (2B) Split Squat Pulses (right leg) x 20 seconds



(3) Bodyweight Squats x 40 seconds - Rest 20 seconds Plus.... your favorite part of the WHOLE workout... the 60 second SURPRISE! NOTE: If you need to longer rest breaks, please take it! Instead of doing the the Curtsy Squats, please take a 15 second rest. HIGH FIVES!

Day 17: Ten Minute Toned Tight Arms Workout Today we're rocking the most awesome arm workout on the face of the planet! Are you excited?! It's only 10 minutes, and you don't need ANY equipment. Plus there's a COOL surprise at the end... Dynamic Warm Up ONE Round... (A) Prone Cobra x 30 seconds (B) Squat with T-Squeeze x 30 seconds Toned Arms Circuit... ROUND 1: Do 30 seconds work, 15 seconds rest for 4 rounds total: (1A) Tricep Push Ups (1B) Stick Ups (1C) Walkouts to Supermans NOTE: Feeling tired? You can press pause on the video and take a longer rest break. YOU are awesome! I'm so proud of you for getting in your 10 minutes and kicking butt in today's workout.



Day 18: HIIT ABS 20:10 Intervals Today we're rocking 20:10 Intervals to target your abs flatten your stomach and strengthen your core at the same time. It's going to be super FUN! You Ready? Dynamic Warm Up ONE Round: (A) I-Y-T complex 30 seconds (B) Glute Bridge March x 30 seconds 20:10 HIIT ABs Circuit... ROUND 1: Do 20 secs work, 10 secs rest for 4 rounds total: (1A) Cross Body Mountain Climbers (1B) Air Jump Rope ROUND 2: Do 20 secs work, 10 secs rest for 2 rounds total: (2A) Walkouts (2B) Total Body Extensions (Advanced: Jump Squats) And then... THE SURPRISE! No I can't tell you what it is now... or it won't be a surprise! ;) NOTE: If you need to longer rest breaks, please take it! That's all for today. AWESOME JOB! Keep up the great work... We only have 2 days left in the Challenge, so let's finish STRONG!



Day 19: Full Body Fat Blaster Today, we're doing a total body MRT workout to help you burn fat and sculpt lean sexy muscle in all the right places. I got a bit carried away so the workout is a little over 10 minutes. Consider it a BONUS lol! Here's the deal... Dynamic Warm Up ONE Round: (A) Crab Crawl with Reach x 30 seconds (B) Glute Bridge x 30 seconds (C) Crocodile Jacks x 30 seconds Full Body Fat Blast Circuit... ROUND 1: Do 45 seconds work, 15 seconds rest for 3 rounds total: (1A) Prisoner Squats (Sub: bodyweight squats) (1B) Bodyweight Renegade Rows (sub: Bodyweight Reverse Flyes) (1C) Round 1: Butt Kicks Round 2: Toe Taps (sub: high knees marching) Round 3: Jumping Jacks (sub: step jacks) And then the moment you've been waiting for... THE SURPRISE!! You're going to love this one ;) NOTE: If you need extra rest breaks, please take it! Do 30 seconds work, 30 seconds rest. ROCK ON!



Day 20: Active Recovery Routine If your muscles are feeling tight and sore, then you're going to totally LOVE today's routine. We're doing an Active Recovery workout, to help improve your flexibility, loosen up your joints and speed up recovery so you can finish STRONG in the Challenge. There is NO RUSH! I want you to focus on doing quality movements, ok. DO 2 ROUNDS (A) Crab Crawl with Alternating Reach x 60 seconds (B) Sumo Squat to Stand x 60 seconds (C) Reverse Lunge with Overhead Reach x 30 seconds each side (Sub: Hip Flexor Stretch) (D) Thoracic Rotation x 30 seconds each side (E) Cobra to Child's Pose x 60 seconds NOTE: You can take rest breaks when you need to... And if something doesn't feel right, please stop and rest. ROCK ON!



Day 21: Assessment Day! This is the FINAL workout of the Challenge, and I'm SO proud of you for making it this far! You are AWESOME :) Today, we're doing a workout to assess your fitness and see your progress over the last 21 days. I'm so excited - I can't wait to see how much you've improved! Here's the Workout Plan Step 1: Take Your "After" Photo and do your body measurements Step 2: 60 seconds push ups (as many repetitions you can do with good form) Step 3: 60 seconds bodyweight squats (as many repetitions you can do with good form) Step 4: 8 Minute Cardio Challenge! Do as many rounds as possible in 8 minutes... Take breaks when necessary! (A) Walkouts to Push Up x 3 (B) Total Body Extensions x 5 (C) Mountain Climbers x 7 each leg (D) Jumping Jacks x 20 How Many Rounds Can You Do? Now for the exciting part. I want you to look at your numbers from Day 1 and compare...

21 day bodyweight hiit challenge - fat loss...

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