Bodyweight Fat Loss Program

Ab-Domination

Body Weight Program
Training Guidelines
• Warming up with cardio is optional. This workout is safe to jump right into and increase the intensity of each set as the workout goes.

• Focus on “controlled” technique and full range of motion for first set. Progress to faster “cadences” for each exercise. Your goal is to move “explosively” but not at the expense of a “controlled rhythm.” Aim for a balance between control and explosiveness.

• Start with 2 sets and build up to 5 sets.

• Do each exercise for 15 seconds HARD and 15 second REST.

• Progress each exercise to 20 seconds HARD and 10 second REST.

• Progress each exercise to 25 seconds HARD and 5 second REST.

• No matter what your fitness level is, even as you progress, you should be “sucking for air” throughout the entire workout. The only difference, as you progress, will be your ability to tolerate the oxygen debt better.

• Progress is the name of the game. Start the workouts at a comfortable “pace” and
focus on “getting into the hurt box” more and more each workout. As long as you’re getting
faster, stronger and more conditioned each workout then your body will adapt and
improve its work capacity.

• These workouts can begin with every other day and progress to daily for up to five
workouts a week. Use this program for as long as you wish or when you are travelling
and have limited time and equipment.

Workout #1 (full body)
Sets | Time
Pushup Variation 1-5 15/15 or 20/10 or 25/5
Rowing Variation 1-5 15/15 or 20/10 or 25/5
Mountain Climbers 1-5 15/15 or 20/10 or 25/5
High Knees 1-5 15/15 or 20/10 or 25/5
Bodyweight Squats 1-5 15/15 or 20/10 or 25/5
Jump Squats 1-5 15/15 or 20/10 or 25/5
Workout #2 (full body)
Sets | Time
Chin Ups 1-5 15/15 or 20/10 or 25/5
Dips 1-5 15/15 or 20/10 or 25/5
Burpees 1-5 15/15 or 20/10 or 25/5
Lunges 1-5 15/15 or 20/10 or 25/5
Jump Lunges 1-5 15/15 or 20/10 or 25/5

Workout #3 (lower body)
Sets | Reps
Bodyweight Forward Lunge 1-2 10-15 reps each leg
One Leg Box Steps Ups 1-2 10-15 reps each leg
1 Leg Ankle Bounces 1-2 10-15 reps each leg
Alternating Split Squat Jump 1-2 10-15 reps each leg
Single Leg Hip Extension 1-2 10-15 reps each leg
One Leg Balance Squat 1-2 10-15 reps each leg
Stationary Bodyweight Lunge 1-2 10-15 reps each leg
Lateral Leg Swings 1-2 10-15 reps each leg
Bodyweight Squats 1-2 10-15 reps each leg
Jump Squats 1-2 10-15 reps each leg

Workout #4 (core)
Sets | Time
Front Plank (pushup) 1-2 30-60 seconds
Elbow Plank 1-2 30-60 seconds
Side Plank (from hand) 1-2 30-60 seconds
Side Plank (from elbow) 1-2 30-60 seconds
Reverse Plank 1-2 30-60 seconds

Workout #5 (core)
Sets | Reps
Front Plank (pushup) 1-2 10-20 reps each leg
Elbow Plank 1-2 10-20 reps each leg
Side Plank (from hand) 1-2 10-20 reps each leg
Side Plank (from elbow) 1-2 10-20 reps each leg
Reverse Plank 1-2 10-20 reps each leg
*Exact circuit but with leg raises on each leg

Workout #6 (abdominals)
Sets | Reps
Air Bike Crunches 1-3 10-20
Full Sit Up 1-3 10-20
Lying Side Crunch 1-3 10-20
Reverse Crunch 1-3 10-20
Hip Thrusts 1-3 10-20
Double Crunch 1-3 10-20

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