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Copyright©2017HIITBURN.comDISCLAIMER:Theinformationprovidedinthisguideisforeducationalpurposesonly.Wearenotdoctorsandthisisnotmeanttobetakenasmedicaladviceandthisisnotaprescribeddiet.Thisinformationisnotprescribingnutritionalinterventionstotreatdiseasesortheirsymptoms.Theinformationprovidedinthisguideisbaseduponourownexperiencesaswellasourowninterpretationsofthecurrentresearchthatisavailableforstrategiestohelpbuildhealthyeatinghabits.Theadviceandtipsgiveninthisguidearemeantforhealthyadultsonly.Youshouldconsultyourphysiciantoinsureadviceandtipsgiveninthisguideareappropriateforyourindividualcircumstances.Ifyouhaveanyhealthissuesorpre-existingconditions,pleaseconsultyourphysicianbeforeimplementinganyoftheinformationprovidedbelow.Thisproductisforinformationalpurposesonlyandtheauthordoesnotacceptanyresponsibilityforanyliabilitiesordamages,realorperceived,resultingfromtheuseofthisinformation.Allrightsreserved.Nopartofthispublicationmaybereproduced,transmitted,transcribed,storedinaretrievalsystem,ortranslatedintoanylanguage,inanyform,withoutthewrittenpermissionandsignatureoftheauthor.

TableofContents•  WelcomeandHowtoGetStartedinNext5Minutes!•  CarbCyclingSchedule•  Nutri@onCalendar

•  LowCarbDayBasics

•  HighCarbDayBasics•  FlexDay•  FAQ•  TheWorkouts

WelcometotheShredCarbCycleQuickStartGuide!Inthisguide,youwillfindeverythingyouneedtogetstartedwithcarbcycling.Youwilllearnthebasicsofwhatyouneedtodo,soyoucangetstartedinthenextfewminutes.TheMainManualhasamuchmoredetailedoutlineofeverythingyouneed,butthisQuickStartGuidewillgiveyoutheoverviewtogetstarted.ThisQuickStartGuidewilloutlineyourCarbCyclingScheduleandanoverviewofLowCarbDaysandHighCarbdays.

1)  FollowtheCarbCyclingScheduleoutlinedinthenextsec@on.2)  EatthefoodsoutlinedforLowCarbDaysonLowCarbDaysand

eatthefoodsoutlinedforHighCarbDaysonHighCarbDays.3)  Eatwhenyouarehungryandun@lyouaresa@sfied.No

coun@ngcaloriesnecessary!4)  Getinyourworkouts!Thelastsec@onoftheQuickStartGuide

outlinesyourworkouts.

YourCarbCyclingSchedule

Tokeepthingssimple,wewillbeusingthefollowingcarbcycleroutine:1-1Thismeans,eachweekyouwillfollowthepatternofhaving1lowercarbday,followedbyonehighercarbday,thenrepeatinthatfashion.Every7thday,youcanstartyourdaywithalowcarbbreakfast,thentherestoftheday,incorporateaflexday,whereyoucanenjoymoreflexibilitybyenjoyingsomefoodsyoulovethatareoutsideofthemealplan.Thepatternwillgoasfollows:•  Day1:LowerCarb•  Day2:HigherCarb•  Day3:LowerCarb•  Day4:HigherCarb•  Day5:LowerCarb•  Day6:HigherCarb/•  Day7:LowerCarbBreakfast,thenHigherCarb/Flexfortherestoftheday!Followingthisschedulewillbringyouincredibleresultswhilestillenjoyinglotsofgreatfoods!.

NutritionCalendarBelowyouwillfindyourCarbCyclingScheduleoutlinedbelowforhighcarbandlowcarbdays.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Day 1 Low Carb

Day/ HIGH FAT

Day 2 High Carb

Day’ LOW FAT

Day 3 Low Carb

Day/ HIGH FAT

Day 4 High Carb

Day’ LOW FAT

Day 5 Low Carb

Day/ HIGH FAT

Day 6 High Carb

Day’ LOW FAT

Day 7 High Carb

Day/LOW FAT (Or Flex Day)

Day 8 Low Carb

Day/ HIGH FAT

Day 9 High Carb

Day’ LOW FAT

Day 10 Low Carb

Day/ HIGH FAT

Day 11 High Carb

Day’ LOW FAT

Day 12 Low Carb

Day/ HIGH FAT

Day 13 High Carb

Day’ LOW FAT

Day 14 High Carb

Day/LOW FAT (Or Flex Day)

Day 15 Low Carb

Day/ HIGH FAT

Day 16 High Carb

Day’ LOW FAT

Day 17 Low Carb

Day/ HIGH FAT

Day 18 High Carb

Day’ LOW FAT

Day 19 Low Carb

Day/ HIGH FAT

Day 20 High Carb

Day’ LOW FAT

Day 21 High Carb

Day/LOW FAT (Or Flex Day)

LowCarbDayBasicsThenextfewpageswillgiveanoverviewofhowtoeatforalowcarbday.Here’sacoupleoftipsforyourlowcarbdays:1.LowCarbDay=HighFatDayAllmealsonlowcarbdaywillbefocusedoneatinglotsprotein,veggies,andhealthyfats.Youwillgetyourenergyfromhealthyfatsonlowcarbdays.2.Eatwhenyouarehungryanduntilyouaresatisfied.Thisisveryimportant.Rememberthatyouarenotcuttingcalories,butcuttingoutthecaloriesyourbodydoesn'tneed.Yourbodythrivesoncalories,sotheyareneeded(evenwhentryingtoburnfat).Yourworstmistakewillbetodrasticallycutcalories.Ifyouareconstantlyhungry,youarenoteatingenough.Whenindoubt,it’salwaysgreattoeatmoreproteinandveggies.3.Don'tmindthefat.Onyourlowcarbdays,youmaythinkthatyouareconsumingalotoffat,andthatisbecauseyouare!Butdonotworry,allthefatsyouareeatingwillbeverybeneficialinhelpingyouburnunwantedfat.Eatinggoodfatburnsfat.Keepthatinmind.4.BestTimeforCarbsonLowCarbDay=PostWorkout.Ifyouaregoingtohavesomefruitoranothercarbsourceonlowcarbday,thebesttimetoeatthemispostworkout.Afteranintensetrainingsession,yourbodyisprimedtoindulgeincarbstoallowforrecoveryandto“refill”theglycogenstoresinyourmuscles.

Low Carb Day GuideEatthesetypesoffoodsonLowCarbDay.Eatwhenyouarehungryanduntilyouaresatisfied.Sticktoprotein,veggiesandfats.

•  Protein:Eatproteinwitheverymeal!•  Chicken•  Turkey•  Beef•  Bison•  Lamb•  Fish(Tuna,Salmon,Tilapia,Halibut,etc.)•  Pork•  WildGame•  EggsorEggWhites•  ProteinShake•  GreekYogurt

•  Veggies:Eatplentyofveggiesuntilyouaresatisfied!•  Broccoli•  Asparagus•  BrusselSprouts•  Spinach•  Kale•  Onions•  Peppers•  Cucumber•  Zucchini•  Anyotherveggieyoulike!

•  Fats:YouwillgetyourenergyfromfatsonLowCarbDay,soaddthesetoyourmeals!•  Avocado•  Cheese•  Nutsorseeds(almonds,cashews,etc.)•  NutButter(peanutbutter,almondbutter,etc.)•  OliveOil

*Trytokeepmostfruittohighcarbday.Ifyouneedalittleenergyboost,youcanaddinsomeberries,whicharelowerincarbsthanmostfruits.LowCarbSnackIdeas:veggiesandhummus,ricecakesandnutbutter,proteinshake,Greekyogurtwithnutbutter,nuts,cheese,protein…

LowCarbDayExample#1•  5:00AM–Coffee•  6:00AM-Workout•  7:30AM-Breakfast:2-3wholeeggs,4ouncesofgrassfedbeef•  PostWorkout:WheyProteinshakemixedwith4ozofcoconutmilk•  1:00PMLunch-4ouncesGrassFedBeefpattieswithasparagusand

meltedbutter•  4:00PMSnack-broccoliwithhummus•  7:00PMDinner-chickenbreast,¼ofanavocado,spinachsaladwith

homemadedressing(oliveoil,vinaigrette,spices)

LowCarbDayExample#2•  7:00AM–Coffee•  7:30AM-Breakfast:2-3wholeeggs,handfulofveggies,sprinkleof

cheese•  10:00AM–Snack-ricecakewithpeanutbutter•  1:00PMLunch–chickenbreast,spinach,onion,¼ofanavocado,salsa•  4:00PM-Workout•  PostWorkout:WheyProteinshakemixedwith4ozofcoconutmilk•  7:00PMDinner-4ouncesofGrassFedBeef,broccoli,¼ofanavocado

Asyoucansee,prettysimple.Ifyouarestillhungryatmeals,eatmore.Keepinmindthatthemoreactiveyouare,themorecaloriesyouneed.Ifyouworkedouthardthatdayfor45minutesthenranarounddoingthings,simplyaddinmorefood.Remember,wearenottryingtocutcalories.Wearetryingtoeatcertaintypesofcalories,thatwillgetyouthebestresults,whichmeansyouneedtoeattoburn!Listentoyourbody!

HighCarbDayBasics

Thenextfewpageswillgiveanoverviewofhowtoeatforahighcarbday.Here’sacoupleoftipsforyourhighcarbdays:1.HighCarbDay=LowFatDayAllmealswillbefocusedonhighprotein,highercarb,andlowerfat.Yourproteinoptionswillremainthesameaslowcarbdays,butonthishighcarbdaysyouwillbeloweringyourfatintake.Instead,youwillfocusonincorporatingmorecarbohydratesintoyourmeals.Thenextpageoutlinesalistofgreatcarbstoaddintoyourmealsforhighcarbdays.2.Yourhighcarbdaywillandshouldbeabumpincalories.Becauseyouareeatingmorefrequently,yourcalorieintakeshouldbehigherthanyourlowcarbdays.3.GetinCarbsPostWorkout.Afteranintensetrainingsession,yourbodyisprimedtoindulgeincarbstoallowforrecoveryandto“refill”theglycogenstoresinyourmuscles.4.Eatwhenyouarehungryanduntilyouaresatisfied.Thisisveryimportant.Rememberthatyouarenotcuttingcalories,butcuttingoutthecaloriesyourbodydoesn'tneed.Yourbodythrivesoncalories,sotheyareneeded(evenwhentryingtoburnfat).Yourworstmistakewillbetodrasticallycutcalories.Ifyouareconstantlyhungry,youarenoteatingenough.Whenindoubt,it’salwaysgreattoeatmoreproteinandveggies.

High Carb Day GuideEatthesetypesoffoodsonHighCarbDay.Eatwhenyouarehungryanduntilyouaresatisfied.Sticktoprotein,veggiesandcarbs.

•  Protein:Eatproteinwitheverymeal!•  Chicken•  Turkey•  Beef•  Bison•  Lamb•  Fish(Tuna,Salmon,Tilapia,Halibut,etc.)•  Pork•  WildGame•  EggsorEggWhites•  ProteinShake•  GreekYogurt

•  Veggies:Eatplentyofveggiesuntilyouaresatisfied!•  Broccoli•  Asparagus•  BrusselSprouts•  Spinach•  Kale•  Onions•  Peppers•  Cucumber•  Zucchini•  Anyotherveggieyoulike!

•  Carbs:YouwillgetyourenergyfromcarbsonHighCarbDay,soaddthesetoyourmeals!*•  Rice(brownorwhite)•  SweetPotato•  Potato•  Beans•  Fruit•  Quinoa•  Oatmeal•  Fruit(keepfruittohighcarbday,ifpossible)*It’salsooktoaddinthesesimplesugarsintoafewmealsonhighercarbdays:Honey,puremaplesyrup.Don'tgocrazy,but1-2tablespoonswon'thurt.

HighCarbDaySnackIdeas:veggiesandhummus,fruit,ricecakesandhoney,proteinshake,meatprotein,Greekyogurtwithberries.

HighCarbDayExample#1•  5:00AM-Coffee•  6:00AM-Workout•  7:00AM-Breakfast-2-3eggs,1/4cupsteelcutoatswithcinnamonmixed

in(oatsmeasuredpre-cooked)•  10:00AM-Wheyproteinshakewithhandfulofstrawberriesmixedin.•  12:00PMLunch-1chickenbreast,1sweetpotato,andbroccoli.•  2:30PM-Snack-1ofpieceoffruitafewsquaresofdarkchocolate•  6:00PMDinner-4ouncesGrassFedBeefwithapotatoandasparagus•  8:00PMSnack-PlainGreekYogurtwithhoney,cinnamon,andhandful

ofraspberries

HighCarbDayExample#2•  6:00AM-Coffee•  7:00AM-Breakfast-2-3eggs,1/4cupsteelcutoatswithcinnamonmixed

in(oatsmeasuredpre-cooked)•  10:00AM-Wheyproteinshakewithhandfulofblueberries•  12:00PMLunch-4ouncesofturkey,1sweetpotato,andbrusselsprouts•  2:30PM-Snack-banana•  4:00PM–Workout•  5:30PMDinner-4ouncesofGrassFedBeefPatties,rice,beansandsalsa•  8:00PMSnack-handfulofraspberriesandafewsquaresofdark

chocolateYourhighcarbdaysneedtobealsohigherincalories.Thisiswhatwillallowyourbodiesmetabolismtoresetandburnmorefatfromyourlowcarbdays!

FlexDayAflexmealordayiswhatmanypeoplerefertoasa“cheatmealorcheatday.”Thesetermsaresynonymous.Wechoosethelanguageof“flex”becauseithasamorepositiveconnotation.Eatingfoodsyoulovethataren’tintheeverydaymealplanisn’t“cheating,”itisplannedandshouldbeenjoyed!Theyaredayswhereyouareandshouldmoreflexibleinyournutrition.Youshouldn’tfeelguiltywhenyouprepareforandplantoeatdeliciousfoodsthatyoulove!Onflexdays,enjoythefoodsyoulovewithoutgoingTOOoverboard.Forexample,ifyouwantpizza,eatafewslicesofpizzauntilyoufeelsatisfied,butavoideatingtheentiredeepdishpizzabyyourself,justBECAUSEit’syourflexday.Wewilldiscussinthenextsectionhowtobuildflexmealsandflexdaysintoyourplan.

NutritionFrequentlyAskedQuestionsQ:CanIeatbreadandPasta?A:Wesuggestthatyoueliminateallprocessedcarbsincludingbreads,flour,andgluten(thisincludeswholewheat).Ifyoucan’tlivewithoutbread,wesuggestchoosingaminimalamountofsproutedgrainbread,likeEzekielbread.Q:WhatdoIcookmyfoodwith?A:Wesuggesteliminatingvegetableandgrainoils,butcookallofyourfoodineither:grassfedbutterorcoconutoil(unrefined).KerrygoldisthemostpopularkindofgrassfedbutterandcanbefoundatplaceslikeTraderJoe'sandWholeFoods.Q:WhatdrinkscanIhave?A:Wesuggesttonotdrinkyourcalories.Thismeansnosodas(evendietsodas),fruitjuices,sportsdrinks,alcoholetc.forthenext21-days.Focusonwater!Blackcoffee(withoptional1-2teaspoonsheavycream),sparklingwater,andunsweetenedteasarealsook.Q:HowmanydaysperweekshouldIworkout?A:Workoutaminimumof3daysperweek.Q:I’mconfusedaboutLowCarbDayandHighCarbDayandwhenIshouldbeeatinghealthyfats…A:•  LowCarbDays:Eatloweramountsofcarbsandhigheramountsoffat•  HighCarbDays:Eathigheramountsofcarbsandloweramountsoffat

Q:HowmuchshouldIeatperday?A:Eatwhenyouarehungryanduntilyouaresatisfied.Ifyoufindyourselfgettingreallyhungrybetweenmeals,youarenoteatingenough.Youcanalwayseatasnackifyoufindthatyouarehungrybetweenmeals.Keepinmind,weareNOTcuttingcalories,wearesimplyfocusingoneatingtherightfoods.

Q:WhatspicescanIuse?A:Youcanusewhateverspicesyouwouldlikethatareone-ingredientspices!Ifyouchoosetouseotherspiceswithmultipleingredients,justbesuretheyarenoaddedingredientsbeyondspices.Forexample,Lawry'sSeasonSalt,it'ssecondingredientissugarandfifthingredientiscornstarch.Youdon’twanttohaveaddedsugars,cornstarch,oils,etc.Q:WhatisaFlexMealorFlexDay?A:Aflexmealordayiswhatmanypeoplerefertoasa“cheatday.”Wechoosethelanguageof“flex”becauseeatingfoodsyoulovethataren’tintheeverydaymealplanisn’t“cheating,”itisplannedandshouldbeenjoyed!Theyaredayswhereyouareandshouldmoreflexibleinyournutrition.Youshouldn’thaveaguiltyconnotationwhenyouprepareforandplantoeatdeliciousfoodsthatyoulove!Q:WhencanIhaveacheat/flexmeal?A:Acheat/flexmealwillhappenoneverysecondhighcarbday.Seethenutritioncalendarformoredetails!Q:Ihaveasweettooth.Where’sthedessert?A:Forthenext21-dayswewillavoidexcesssugar.However,fruit+almondbutterorpeanutbutterisagreatdessertalternative.Youcouldalsohaveaproteinshake,whichisbasicallyahealthymilkshake!Q:CanIuseanyalternativesweeteners?A:Wesuggeststickingtonaturalsweetenerslikehoneyandmaplesyrupinsmallquantities.ManypeopleaskiftheycanuseStevia,Truviaorotheralternativesweeteners.Steviacomesfromplants,butis200timessweeterthansugar,whichcanleadtoon-goingorincreasedcravingsforsweets.Wesuggestavoidingtheseforthenext21-days,oruseverysmallamountsifyoucan’tlivewithoutthem!Q:I’mabeginner.Ineedsomemodificationstotheexercises!A:Ifyouareabeginnerpleasedon’thesitatetoreachoutifyouhaveanyquestions.Youcanreachusat:support@hiitburn.com

TheWorkoutsTheworkoutsinthisplanwillbesimple,yetincrediblyeffective.Here’sabasicoutlineofwhatyourtrainingwilllooklike:1)  Trytowalkatleast30minutesaday.2)  Threetofivedaysperweek,youmaychooseoneoftheHIITworkouts

providedinthefollowingsection.TheHIITworkoutsarewrittenoutinthefollowingsectionandyoucanalsoseethe21-DayRapidFatLossExerciseVideosonthedownloadpagetofollowalong.

3)  Ifyouwant,youmayaddinweighttraining3daysperweek.

Remember,theharderyoupushinyourworkouts,thebetterresultsyouwillsee!Donotmissaworkout,andpushhardoneveryrepandset.Alloftheworkoutswillbeprovidedinthenextsection.Forvideoexercisesdescriptions,youcanvisit:àhttp://hiitburn.com/21drfl-vd-area/

WORKOUT #1Circuit1:LegsAndCardio

Complete40secondson,20secondsoffofthefollowingexercises.Repeat1timeforatotalof2rounds.(6minutesintotal)•  OfftheGroundPushups:40-seconds•  Rest20-seconds•  AlternatingReverseLunges:40-seconds•  Rest20-seconds•  Burpees(nopushup):40-secondsRest20-secondsandmovebacktothetop…

Circuit2:Cardio&AbsComplete30-secondson,30-secondsrestontheexercisesbelowfor2totalrounds…•  V-Ups:30-seconds•  Rest30-seconds•  Burpees:30-seconds•  Rest30-seconds•  RussianTwist:30-seconds•  Rest30-seconds•  SitThroughs:30-secondsRest30-secondsandmovebacktothetop

WORKOUT #2Circuit#1-LegCrusher

Completetheworkoutasfollows.Restonlywhereitsaystorest.

Start:2-minutesofPunisherSquats:

•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-secondsRest60-seconds…Thencomplete20-secondson,10-secondsrestonthe3exercisesbelowfor2rounds:

•  SquatJumps:20-secondsRest10-seconds•  AlternatingFrontLunges:20-secondsRest10-seconds•  GluteHold:20-secondsRest10-secondsthenmovebacktothetop(2totalrounds)Afterthe2-rounds…Immediatelymoveinto1moreminuteofPunisherSquats:•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds

Circuit2-TotalBodyBlaster#1Complete20secondson,10secondsrestforeachexercise.Repeatcircuit2xforatotalofthreerounds.•  Reach-BackPushup:20seconds10-secondRest•  CrossBodyMountainClimber:20seconds10-secondRest•  In-N-Outs:20seconds10-secondRest•  Burpees:20seconds10-secondRestRepeatcircuit2timesforatotalofthreerounds.

WORKOUT #3Circuit#1-ArmsBurner

Complete10-repsoneachexercisethenrest

10-secondsinbetween.

Completeinthisfashionuntilyou’vecompleted3rounds(90totalpushups)

•  ReachThroughPushups:10reps(total)Rest10-seconds•  T-Pushups:10reps(total)Rest10-seconds•  OutsideMountainClimber+Pushup:10

repsRest10-secondsthenmovebacktothetop…

Circuit#2-StraightUpAbs

Completethecircuitasfollows:

•  30sec:OutsideMountainClimbers•  30sec:RussianTwistRest30sec.•  30sec:DolphinPlanks+Spiderman

Climb•  30sec:StandingReach•  30sec:AbPulsar+ToeTouchRest30sec.andcomplete3totalrounds.

WORKOUT #4Circuit#1-Abs,Arms,andLegs

PunisherWorkout!

YouwillbecompletingPunisherSquats,PunisherPushups,PunisherAbsandPunisherCardioallinarow,foradense4-minuteworkout."Punisher"means20secondsofanexercisefollowedbyahold.Complete20secondson,10secondsholdforeachexercise,andrepeateachexerciseonetime(totalofoneminute).Thenmoveontothenextexercisewithoutrestin-between.•  BodyweightSquats:20seconds•  SquatHold:10-seconds•  BodyweightSquats:20seconds•  SquatHold:10-second•  Pushups:20seconds•  PushupHold:10-seconds•  Pushups:20seconds•  PushupHold:10-seconds•  In-N-Outs(handsontheground):20

seconds•  V-UpHold:10seconds•  In-N-Outs(handsontheground):20

seconds•  V-UpHold:10seconds•  Burpees:20seconds•  JumpingJacks:10seconds•  Burpees:20seconds•  JumpingJacks:10seconds

Circuit#2-TotalBodyBlaster#2Perform20-secondsonwitha10-secondrestinbetweenforatotalof2rounds(6-minutes)•  SquatToSquatJump:20-secondsRest10-seconds•  OutsideMountainClimbers:20-

secondsRest10-seconds•  V-Ups:20-secondsRest10-seconds•  SitThroughs:20-secondsRest10-secondsthenmovebacktothetop

WORKOUT #5Circuit#1-LegCrusher

Completetheworkoutasfollows.Restonlywhereitsaystorest.

Start:2-minutesofPunisherSquats:

•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds

Rest60-seconds…Thencomplete20-secondson,10-secondsrestonthe3

exercisesbelowfor2rounds:

•  SquatJumps:20-secondsRest10-seconds•  AlternatingFrontLunges:20-secondsRest10-seconds•  GluteHold:20-secondsRest10-secondsthenmovebacktothetop(2totalrounds)Afterthe2-rounds…Immediatelymoveinto1moreminuteofPunisherSquats:•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds

Circuit#2-CardioFinisherCompleteeachexercisebelowinthe20secondson10secondsrestfashionanddoTHREEroundsofeachbeforemovingtothenext.Forexample,do3roundsonthemountainclimbersTHENmovetothejumplunges.Completeinthisfashionforallexercises…•  MountainClimbers:20secondson,10

secondsrest:X3•  JumpLunges:20secondson,10seconds

rest:X3•  In-n-Outs:20secondson,10secondsrest:

X3•  Burpees:20secondson,10secondsrest:

X3

WORKOUT #6Circuit#1-ArmsBurner

Complete10-repsoneachexercisethen

rest10-secondsinbetween.

Completeinthisfashionuntilyou’vecompleted3rounds(90totalpushups)

•  ReachThroughPushups:10reps(total)Rest10-seconds•  T-Pushups:10reps(total)Rest10-seconds•  OutsideMountainClimber+Pushup:10

repsRest10-secondsthenmovebacktothetop…

Circuit#2-StraightUpAbs

Completethecircuitasfollows:

•  30sec:OutsideMountainClimbers•  30sec:RussianTwistRest30sec.•  30sec:DolphinPlanks+SpidermanClimb•  30sec:StandingReach•  30sec:AbPulsar+ToeTouchRest30sec.andcomplete3totalrounds.

WORKOUT #7Circuit#1-Abs,Arms,andLegs

PunisherWorkout!

YouwillbecompletingPunisherSquats,PunisherPushups,PunisherAbsandPunisherCardioallinarow,foradense4-minuteworkout."Punisher"means20secondsofanexercisefollowedbyahold.Complete20secondson,10secondsholdforeachexercise,andrepeateachexerciseonetime(totalofoneminute).Thenmoveontothenextexercisewithoutrestin-between.•  BodyweightSquats:20seconds•  SquatHold:10-seconds•  BodyweightSquats:20seconds•  SquatHold:10-second•  Pushups:20seconds•  PushupHold:10-seconds•  Pushups:20seconds•  PushupHold:10-seconds•  In-N-Outs(handsontheground):20

seconds•  V-UpHold:10seconds•  In-N-Outs(handsontheground):20

seconds•  V-UpHold:10seconds•  Burpees:20seconds•  JumpingJacks:10seconds•  Burpees:20seconds•  JumpingJacks:10seconds

Circuit#2-CardioFinisherCompleteeachexercisebelowinthe20secondson10secondsrestfashionanddoTHREEroundsofeachbeforemovingtothenext.Forexample,do3roundsonthemountainclimbersTHENmovetothejumplunges.Completeinthisfashionforallexercises…•  MountainClimbers:20secondson,10

secondsrest:X3•  JumpLunges:20secondson,10

secondsrest:X3•  In-n-Outs:20secondson,10seconds

rest:X3•  Burpees:20secondson,10seconds

rest:X3

WORKOUT #8Circuit1-LegsAndCardio

Complete40secondson,20secondsoffofthefollowingexercises.Repeat1timeforatotalof2rounds.(6minutesintotal)•  OfftheGroundPushups:40-secondsRest20-seconds•  AlternatingReverseLunges:40-

secondsRest20-seconds•  Burpees(nopushup):40-secondsRest20-secondsandmovebacktothetop…

Circuit2-TotalBodyBlaster#1Complete20secondson,10secondsrestforeachexercise.Repeatcircuit2xforatotalofthreerounds.•  Reach-BackPushup:20seconds10-secondRest•  CrossBodyMountainClimber:20

seconds10-secondRest•  In-N-Outs:20seconds10-secondRest•  Burpees:20seconds10-secondRestRepeatcircuit2timesforatotalofthreerounds.

Circuit#3-TotalBodyBlaster#2Perform20-secondsonwitha10-secondrestinbetweenforatotalof2rounds(6-minutes)•  SquatToSquatJump:20-secondsRest10-seconds•  OutsideMountainClimbers:20-

secondsRest10-seconds•  V-Ups:20-secondsRest10-seconds•  SitThroughs:20-secondsRest10-secondsthenmovebacktothetop

WORKOUT #9Circuit#1-LegCrusher

Completetheworkoutasfollows.Restonlywhereitsaystorest.

Start:2-minutesofPunisherSquats:

•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds

Rest60-seconds…Thencomplete20-secondson,10-secondsrestonthe3

exercisesbelowfor2rounds:

•  SquatJumps:20-secondsRest10-seconds•  AlternatingFrontLunges:20-secondsRest10-seconds•  GluteHold:20-secondsRest10-secondsthenmovebacktothetop(2totalrounds)Afterthe2-rounds…Immediatelymoveinto1moreminuteofPunisherSquats:•  BodyweightSquats:20-seconds•  SquatHold:10-seconds•  BodyweightSquats:20-seconds•  SquatHold:10-seconds

Circuit#1-ArmsBurnerComplete10-repsoneachexercisethen

rest10-secondsinbetween.

Completeinthisfashionuntilyou’vecompleted3rounds(90totalpushups)

•  ReachThroughPushups:10reps(total)Rest10-seconds•  T-Pushups:10reps(total)Rest10-seconds•  OutsideMountainClimber+Pushup:10

repsRest10-secondsthenmovebacktothetop…

Circuit#3-StraightUpAbs

Completethecircuitasfollows:

•  30sec:OutsideMountainClimbers•  30sec:RussianTwistRest30sec.•  30sec:DolphinPlanks+Spiderman

Climb•  30sec:StandingReach•  30sec:AbPulsar+ToeTouchRest30sec.andcomplete3totalrounds.

THE END!Thanks for joining us for

The Shred Cycle! We want to hear about your

incredible results. Get in touch with us to tell us about your experience.

Feel free to email us at: dennis@hiitburn.com

Or kelsey@hiitburn.com

Can’t wait to stay in touch!

-Dennis and Kelsey Heenan

Like us on Facebook! www.facebook.com/hiitburn

And find us on Instagram @HIITBURN