Embed Size (px)
Citation preview
COVER
Copyright 2015 HIITBURN.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.
Welcome to Workout Binder!
We are Dennis and Kelsey Heenan, creators of Bodyweight Shred. We have been in the fitness industry a combined 10-years, and have worked with over 11,000 people in that time to help build happier, healthier lives. We have had the opportunity to work with people from all walks of life, and have found that before coming to us, many people have struggled for years to get their desired results, and never seem to fully reach their goals.
Creators of Bodyweight Shred Dennis and Kelsey Heenan
That’s why we have created Bodyweight Shred. We have poured hours of time, sweat and love into this project so that we could help you achieve your dream body. We want you to be happy, healthy and confident…And this is where we come in. We strive to provide you with top quality programs that bring results and are actually FUN. This Workout Binder will provide bonus workouts that will help you get shredded, stay shredded and never get bored in the process! We are excited for you to be a part of this community and for us to be a part of your journey. Great things are ahead! Cheers, -Dennis and Kelsey Heenan
Complete 5 rounds on the exercises below resting as needed... Barbell Squats: 20 reps Pushups: 25 reps Double Unders: 50 reps TOTAL TIME: ____________
Complete as many rounds as you can on the exercises below as you can in 15-minutes... • Alternating Walking Lunges: 20 reps
• Squat Jumps: 20 reps
• Pushups: 20 reps
• Mountain Climbers: 20 reps
• Burpees: 20 reps TOTAL ROUNDS: ____________
Set your interval timer for 30-seconds on 30-seconds off and complete 2 rounds (8-minutes) • Quick Bodyweight Squats • Spiderman Pushups or Pushups • Reverse Alternating Lunge • Burpees X2 rounds TOTAL REPS: ___________
Complete all reps on one exercise before moving to the next. Rest ONLY when needed... • 30 Squat Thrusters • 30 Bar Over Burpees • 30 Pullups or Bodyweight Rows • 20 Squat Thrusters • 20 Bar Over Burpees • 20 Pullups or Bodyweight Rows • 10 Squat Thrusters • 10 Bar Over Burpees • 10 Pullups or Bodyweight Rows TOTAL TIME: __________
Complete as many reps as you can on the exercises below in the given time frame. Write down your TOTAL number of reps after you finish! Feel free to complete 2-3 rounds of this... • Jump Rope or Fake Jump Rope Jumps - 2 minutes • Dive Bomber Pushups - 1 minute • Alternating Low Lunges (STAY LOW!) - 1 minute TOTAL REPS: ______________
Complete all reps on one exercise before moving to the next. Rest ONLY when needed... • 30 Squat Thrusters • 30 Bar Over Burpees • 30 Pullups or Bodyweight Rows • 20 Squat Thrusters? • 20 Bar Over Burpees? • 20 Pullups or Bodyweight Rows • 10 Squat Thrusters • 10 Bar Over Burpees? • 10 Pullups or Bodyweight Rows TOTAL TIME: __________
Complete as many rounds as possible in 10-minutes for the exercises below... Write down how many rounds you got at the end. • 10 Dumbbell Overhead Press10 Dumbbell Walking Lunges
(each leg) • 10 Burpees • 10 Pull-Ups or Bodyweight Rows TOTAL ROUNDS: __________
Set your timer for 8-minutes then complete all reps on the exercises below, rest ONLY when needed... • 50 Double Unders • 40 Kettlebell Swings • 30 Pushups • 20 Burpees • 10 Bodyweight Squats* *(holding the kettlebell) - each side Then... With the remaining time you have, see how far you can run OR how many meters you can row on the rowing machine... TOTAL SCORE: ____________
Complete 30-seconds on, 30-seconds off on the exercises below 16-minutes... • Burpees • Squat Jumps • Sit Ups • Sit Throughs TOTAL REPS: _____________
Complete the reps below in order and complete as many rounds as possible in 9-minutes... • 9 Pull-Ups • 18 Pushups • 27 Box Jumps TOTAL ROUNDS: __________
Complete the exercises below in order resting ONLY when needed… • 50 Burpees • 40 Box Jumps • 30 Pushups • 20 Jump Lunges (each leg) • 10 Chin to Bar - Chest to Bar Pull-Ups*
*Perform one pull-up getting your chin over the bar then one pull-up getting your chest to the bar. This is considered ONE rep. You will then complete TWO rounds…
TOTAL TIME: __________
Complete 30-seconds on each exercise with no rest. Rest ONLY at the end of each round. Complete 4 rounds. • Pull-Ups • Pushups • Bodyweight Squats • Sit Throughs Rest 30-seconds and move back to the top TOTAL REPS: _______________
Complete 30-seconds on each exercise with no rest. Rest ONLY at the end of each round. Complete 4 rounds. • Pull-Ups • Pushups • Bodyweight Squats • Sit Throughs Rest 30-seconds and move back to the top TOTAL REPS: _______________
Complete all reps on one exercise before moving to the next. Complete 3 rounds. Rest as needed. • Dumbbell Front Squats: 15 reps • Walking Lunges: 20 reps • Pushups: 25 reps TOTAL TIME: __________
Complete 10 reps on each exercise and complete as many rounds as you can in 10 minutes... • Pull-Ups • Box Jumps • Burpees TOTAL ROUNDS: __________
Complete 21-15-9 reps on the exercises below, resting ONLY when needed. • Dumbbell Chest Press • Pull-Ups • Box Jumps TOTAL TIME: _________
Complete 21-15-9 reps on the exercises below, resting as needed... • Dumbbell Chest Press • Pull-Ups • Box Jumps TOTAL TIME: ______________
Complete all reps on one exercise before moving to the next. Complete 5 rounds as fast as possible, resting ONLY when needed. • 50 Double Unders • 40 Russian Twists • 30 Bodyweight Squats • 20 Pushups • 10 Burpees TOTAL TIME: __________
Complete all reps on one exercise before moving to the next. Complete 5 rounds and write down how long it took you to complete... • 20 Barbell Squats • 15 Bicep Curls • 20 Pushups TOTAL TIME: __________
Complete 5 rounds of the exercises below, resting as needed... • 20 Squats • 15 Bicep Curls • 20 Pushups
TOTAL TIME: _________
Complete all reps on one exercise before moving to the next. Complete 3 rounds and write down how long it took you to complete... • 20 Deadlifts • 20 Box Jumps • 20 Toes To Bar or Leg Raises • 100 Double Unders or 300 Single Unders TOTAL TIME: __________
Complete the workout below as follows. Mark down how long it took to complete... Run 1 mile... THEN complete... 3 rounds for time... • 20 Deadlifts • 20 Box Jumps • 100 Double Unders TOTAL TIME: _________
Complete 5 rounds of the workout below. Rest as needed: • Sprint: 50-yards • Pushups: 10 reps • Squat Jumps: 10 reps • Burpess: 10 reps • Sprint 50-yards MOVE BACK TO THE TOP AND COMPLETE 5 ROUNDS! TOTAL TIME: __________
Complete 5 rounds as fast as possible on the exercises below. Rest as needed: • Barbell Walking Lunges: 10-reps each leg • Barbell Overhead Press: 10 reps • Bar Over Burpees: 10 reps • Double Unders: 25 reps TOTAL TIME: __________
Complete all the exercises below as quickly as possible. Rest as needed! Complete full rounds. • Barbell Lunges: 10 reps each leg • Barbell Overhead Press: 10 reps • Bar Over Burpees: 10 reps • Double Unders: 25 reps TOTAL TIME: _____________
Complete 5 rounds as fast as possible on the exercises below. Rest as needed: • Barbell Walking Lunges: 10-reps each leg • Barbell Overhead Press: 10 reps • Bar Over Burpees: 10 reps • Double Unders: 25 reps TOTAL TIME: __________
Complete all reps on each exercise in order then move to the next. Rest as needed. Complete 3 rounds as fast as possible! • 20 Pull-Ups • 35 Box Jumps • 50 Double Unders
TOTAL TIME: __________
Complete all reps on one exercise before moving to the next. Rest ONLY when needed. Mark down how long the workout took you. • 50 Pushups • 40 Pull-Ups • 30 Box Jumps • 20 Kettlebell Swings • 10 Burpees
TOTAL TIME: ___________
Complete all reps on one exercise before moving to the next. Rest ONLY when needed. Mark down how long the workout took you. • 50 Pushups • 40 Pull-Ups • 30 Box Jumps • 20 Kettlebell Swings • 10 Burpees
TOTAL TIME: ___________
Complete all reps on one exercise without rest in between. Rest only where it says to rest... Complete 3 rounds. • Hanging Knee Raises: 30-seconds • Mountain Climbers: 30-seconds • Ice-Skaters: 30-seconds Rest 60-seconds • Pull-Ups: 30-seconds • Bulgarian Split Squat: 30-seconds each leg • Burpees: 60-seconds
Rest 60-seconds and repeat. TOTAL REPS: __________
Complete the exercises below in order. Complete 5 total rounds, resting as needed... • Sprint: 50 yards • Then Complete... • 25 Pushups • 20 Bodyweight Squats • 15 Burpees TOTAL TIME: ________
Complete 60-seconds on each exercise with a 60-second rest in between. Make sure you go hard during the 60-seconds, really working on muscle endurance. Complete 3 rounds. • Pull-Ups • Pushups • Dumbbell Alternating Lunges • Dumbbell Overhead Press • Dumbbell Deadlift
TOTAL REPS: ___________
Complete as many reps as possible in 12-minutes. • Pushups: 25 reps • Box Jumps: 20 reps • Pull-Ups: 10 reps TOTAL ROUNDS: __________
Complete 20-seconds on each exercise with a 20-second rest in between... Complete 8 rounds. • Squat Jumps • Sprints in Place • Jump Lunges • Jumping Jacks
Move from one exercise to the next only resting when needed. Complete all reps of one exercise before moving to the next. • Bodyweight Squats: 15 reps • Pushups: 12 reps • Swing Through Lunges: 9 each side • Lateral Hops: 6 each side • Burpees: 3 reps • Bodyweight Squats: 6 reps • Pushups: 9 • Swing Through Lunges: 12 each side • Lateral Hops: 15 Move back to the top of the pyramid and repeat 3 times... WORKOUT TIME: __________
Complete each exercise below for 30-seconds with a 15-second rest in between. Complete 3 rounds... • Bodyweight Squats • Pushup + Mountain Climber Combo • Reverse Alternating Lunges • Burpees TOTAL REPS: ____________
Complete all reps on one exercise before moving to the next. Time how long it takes you to complete the workout! • 50 Front Squats • 100 Double Unders • 50 Overhead Press • 100 Double Unders • 50 Squat Thrusters • 100 Double Unders Weights Used: Men: 95 Pounds Women: 65 Pound
Complete all reps on one exercise before moving to the next. Record how long the workout takes you... • 20 Walking Lunges • 20 Pushups X5 rounds Then rest 2-minutes and complete... • 20 Bodyweight Squats • 10 Burpees X5 rounds TOTAL TIME: _________________
Complete all reps on one exercise before moving to the next. Complete 5 rounds, resting ONLY when needed. • 20 Barbell Lunges • 20 Pushups Then Rest 2-minutes and complete... • 20 Bodyweight Squats • 10 Burpees X5 TOTAL TIME: _______________
Perform 25 reps on each exercise. Rest as needed. Complete 4 total rounds then record how long the workout took you! • 25 Squat Thrusters (men: 65lbs, women: 45lbs) • 25 Double Unders • 25 Bodyweight Squats • 25 Burpees (no pushup)
TOTAL TIME: __________
THE END!Thanks for joining us for this
edition of The Workout Binder!
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: [email protected]
Can’t wait to stay in touch!
-Dennis and Kelsey Heenan
Like us on Facebook! www.facebook.com/hiitburn
