Copyright 2014FatBurningNation.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.

Introduction From Dennis...

Imagine, for a moment, looking at your reflection in the mirror. Are there certain areas of your body that you are never fully satisfied with and feel constantly discouraged about?

Certain areas that never seem to fully tighten up, lean out, and build muscle the way you want?

My best guess is that you are already putting in hard work. So, why are you having so much trouble lifting that butt, sculpting your arms, or shedding that pooch from your belly?

Even though there are many excellent workout programs on the market, I wanted to provide you with something that gives you the extra boost you want for the areas of your body that you want to give a little more attention.

This manual isolates the trouble area to laser target fat burning for accelerated results.

Add these isolation workouts to your other workout program, or complete them individually to blast fat in the most targeted way possible.

Being that you are reading this right now, my guess is that you are interested in isolating certain parts of your body for laser targeted results... And I couldn't be more excited to help.

Within the Isolation Workouts program, you are going to discover seven full workouts to boost your fat burning and help you reach your goals.

All I ask is this:

Work hard.Be consistent.

If you can do those two things, you will see amazing success on this program.

So if you are ready, let's get started!

Dennis Heenan, MCTT Master Certified Turbulence Trainer

P.S. Don't forget my other sites...• www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and

more. • www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as

little as 4-minutes. Oh, and you don't need equipment!• www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market

taking you from bodyweight to weighted exercises in under 12-weeks. • www.SuperheroSprints.com – 6-week sprint and bodyweight combo plan designed to blast

fat utilizing the most underrated and under used exercise on the planet: Sprints!• www.DailyShredDiet.com – Discover how to lose 22 pounds of fat in the next 30 days

without counting calories while still enjoying the foods you love.• Join us on Facebook at www.Facebook.com/BodyFitFormula

Tips Before Starting1. If you are unsure of how to do an exercise, be sure to get instruction from a certified

trainer.

2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas or see the Exercise Library manual for alternative exercises.

3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore.

4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods.

5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being “active rest” days (walking, hiking, etc.).

6. Always warm up properly. Be sure you are fully warmed up before starting your workouts.

7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program.

8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep.

9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.

10.Have a cool down period at the end of each workout that includes stretching and foam rolling.

Superhero Isolation Workouts:Superhero Back

Workout #1

Complete 30-seconds on each exercise without rest in between. Rest 30-seconds between full rounds and complete 4 TOTAL rounds!

• Static Pull Up Holds: 30-seconds• Towel Rows: 30-seconds• Bodyweight Rows: 30-seconds

Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

Workout #2

Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 4 TOTAL rounds!

• Pull Ups (3 seconds eccentric): max reps• Underhand Bodyweight Rows: 15 reps• Behind the Head Towel Pulls: 20-reps

Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

Workout #3

Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 4 TOTAL rounds!

• Pull Ups: max reps• Towel Front Pulls: 30-seconds• Static Pull Up Hold: 30-seconds

Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

Superhero Isolation Workouts:Superhero Back

Workout #4

Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 4 TOTAL rounds!

• Supermans: 30-seconds• One Armed Rows (right arm): 5 reps• One Armed Rows (left arm): 5 reps• Iron Cross Squeeze: 30-seconds• Pull Ups: max reps

Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

Workout #5

Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 4 TOTAL rounds!

• Bodyweight Rows: 15 reps• Static Chin Up Hold: 30-seconds• One Armed Rows (right arm): 10 reps• One Armed Rows (left arm): 10 reps• Pull Ups: max reps

Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

Superhero Isolation Workouts:Superhero Back

Workout #6

Complete each exercise below back-to-back without rest. Between full rounds, rest 30 seconds and complete 4 TOTAL rounds!

• Pull Ups: max reps• Supermans (quick as possible): 20 reps• Bodyweight Row (3 second squeeze): 12 reps• Chin-Ups: max reps

Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

Workout #7

Complete each exercise below back-to-back resting ONLY where it says to rest. Between full rounds, rest 30 seconds and complete 3 TOTAL rounds!

• Pull Ups: max reps• Iron Cross Squeeze: 30-seconds

◦ Rest 30-seconds• Chin Ups: max reps• Superman: 30-seconds

◦ Rest 30-seconds• One Arm Bodyweight Rows: 10 reps each side

Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds.

Exercise Descriptions

Behind the Head Towel Pulls1. Raise your arms above your head, holding a dish towel. Pull the dish towel tightly,

constantly keeping tension2. Slowly pull the towel behind your head, keeping tension. Slowly raise the towel back to

the starting position

Bodyweight Row (3 second squeeze)1. Lay flat underneath the bench press barbell 2. Grip the bar slightly wider than shoulder-width3. Pull you body up to the bar, bringing your chest to touch the bar 4. Squeeze your upper body for three seconds at the top of the bar5. Slowly let yourself back down to the bench and repeat.

Exercise Descriptions

Bodyweight Rows1. Lay flat underneath the bench press barbell 2. Grip the bar slightly wider than shoulder-width3. Pull you body up to the bar, bringing your chest to touch the bar 4. Slowly let yourself back down to the bench and repeat.

Chin-Ups1. Take underhand grip on the bar with the palms facing you. 2. Pull your body up until the chest reaches bar level using your lats and biceps.3. Slowly lower yourself back to the start and repeat.

Exercise Descriptions

Iron Cross Squeeze1. Stand up straight with your arms outstretched, squeezing your back as tightly as

possible

One Arm Bodyweight Rows1. Lay flat underneath the bench press barbell 2. Grip the bar with one hard slightly inside of shoulder-width3. Pull you body up to the bar, bringing your chest to touch the bar 4. Slowly let yourself back down to the bench and repeat with each arm

Exercise Descriptions

Pull Ups1. Take an overhand grip on the bar with the palms facing forward.2. Pull your body up until the chest reaches bar level. 3. Slowly lower yourself keeping control of your body the entire time.

Exercise Descriptions

Pull Ups (3 seconds eccentric)1. Take an overhand grip on the bar with the palms facing forward.2. Pull your body up until the chest reaches bar level and hold for 3 seconds3. Slowly lower yourself keeping control of your body the entire time.

Static Chin Up Hold1. Take underhand grip on the bar with the palms facing you. 2. Pull your body up until the chest reaches bar level using your lats and biceps and hold for the duration of the set

Exercise Descriptions

Static Pull Up Hold1. Take an overhand grip on the bar with the palms facing forward.2. Pull your body up until the chest reaches bar level and hold for the duration of the set

Supermans1. 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.

Exercise Descriptions

Towel Front Pulls1. Raise your arms above your head, holding a dish towel. Pull the dish towel tightly,

constantly keeping tension2. Slowly pull the towel in front of your head, keeping tension. Slowly raise the towel back

to the starting position

Towel Rows1. Bend your knees and keep your back straight. Hold your arms straight down just below

your knees, holding a dish towel. Pull the dish towel tightly, constantly keeping tension1. Slowly pull the towel behind your head, keeping tension. Slowly lower the towel back to

the starting position

Exercise Descriptions

Underhand Bodyweight Rows1. Lay flat underneath the bench press barbell 2. Grip the bar underhand with your hands slightly farther than shoulder-width3. Pull you body up to the bar, bringing your chest to touch the bar 4. Slowly let yourself back down to the bench