© Go BareFit and Chamkan, LLC 2019 and beyond 1

©GoBareFitandChamkan,LLC2019andbeyond 1

© Go BareFit and Chamkan, LLC 2019 and beyond 2

It was about time… In 2015, I released a program that was a huge hit called, Go BareFit. It helped people get in shape and get stronger with fewer exercises, but with variety. 100% science 100% creativity Why did it take over 4 years to come with a sequel? It had to be better. There’s 3 ingredients that make an exercise program get you better and faster results… Ingredient #1 – MRT (Metabolic Resistance Training) Ingredient #2 – MCT (Metabolic Conditioning Training) Ingredient #3 – MF (Metabolic Finishers) Most programs have too much of one or not enough of the other. That’s why this program is different. Even though you’re doing a new workout every time, I’ve strategically implemented all 3 ingredients over all 12 weeks so your body is burning fat 24/7. Please let me know what you think of this exciting sequel as you get stronger and leaner over the next 12 weeks. This is going to be awesome! Getting the job done with the “BareFit” lifestyle,

Go BareFit 2.0


The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including but not limited to Crank Training / WorkoutFinishers.com. 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. If your physician recommends that you don’t use this or any other program, please follow your doctor’s orders. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. Mike Whitfield, or anyone associated with Chamkan, LLC advises readers to take full responsibility for their safety and know their limits. Before partaking in the exercises in this or any other program, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to any exercise including but not limited to interval training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician immediately.

Disclaimer


TRAIN SAFE!

• Don't do any exercises that you aren't sure how to do.

Always get personal instruction from a certified trainer or ask us for a substitution if needed (although we do provide substitutions in this manual).

• If it hurts, STOP! Don’t be afraid to use alternative

exercises. I don’t believe in the “no pain, no gain” mentality.

• If you need extra recovery within the workout or

between workouts, don't hesitate to take it. In other words, don’t keep going if you’re feeling dizzy!

• Just because something looks easy on paper doesn’t

mean you dismiss it. On the other end – if something looks too difficult, then be safe and use an easier exercise and adjust recovery and rest periods. Rest more if you need to! Safety FIRST.

• If you want to start this or any other program but think

you have an injury, get medical attention FIRST and have a professional therapist rehabilitate your injury before starting any exercise program.

Go BareFit 2.0

© Go BareFit 2.0 and Chamkan, LLC


You probably know this, but just in case... A “superset” is 2 exercises back-to-back. So, let’s use a simple bodyweight superset example... Bodyweight Squats (20) Pushups (15) 3X You would do 20 Bodyweight Squats, then IMMEDIATELY 15 Pushups. Then you would rest as needed (aim for no more than 60-90 seconds). You would do this 3 times. A “circuit” is a series of 3 exercises or more that are done back-to-back. So, for example... Goblet Squat (8) Dumbbell Row (8/side) Decline Pushups (15) 4X You would do 8 Goblet Squats, then immediately 8 reps per side on the DB Row, then immediately Decline Pushups. Then you would rest. You would do this 4 times.

Go BareFit 2.0 Supersets VS Circuits



Being a Master trainer, I've had the pleasure of sharing my programming with trainers from all over the world. I also teach (and sometimes even PREACH) that we must teach our clients how to customize their own programming to their unique fitness level so they can continue for life! So here's how to "tailor" ANY exercise program...

1) Exercise Substitution

For more advanced exercises, don’t be afraid to change those out for exercises you can do correctly.

Here are some great examples:

Jump Squats –> sub for Bodyweight Squats or Total Body Extensions ... hey, even Glute Bridges!

Lunges –> If doing Lunges are too much, than you can sub that out for the Step-ups. You can even do Single Leg Glute Bridges to save your knees.

Pushups –> There are a variety of pushups in most of my programs. Why?… because they are so powerful. They burn a boatload of calories and work your abs, arms, shoulders, and even your glutes. However, not everybody can do the specific pushup I outline in a program. Sooo....

Go BareFit 2.0 How to Modify ANY Exercise Routine

To Your Fitness Level

© Go BareFit 2.0 and Chamkan, LLC © Go BareFit 2.0 and Chamkan, LLC


The secret is to replace that push-up with the variety you can do in that rep range. Example: Subbing 6 Spiderman Push-ups per side for 6 Elevated Push-ups or 6 Offset Push-ups per side. Regular Pushups can be replaced with Kneeling, Wall, or Incline Pushups. And hey, don’t forget you can increase the difficulty as well. Perhaps you’re a freak of nature and you find Spiderman Pushups dull. So, you can do Decline Spiderman Pushups. Another example: Using Regular Push-ups for Kneeling Push-ups. As you can see, that’s just one of the ways you can adjust a workout to fit your unique fitness level. You can even mix and match. Example: Let’s say you’re to do Decline Push-ups for 30 seconds, but you can only last for 20 seconds before your form gets sloppy. At the 20-sec mark, you can do regular pushups for the last 10 seconds. Another example: A program calls for 8 lunges per leg, but your form gets sloppy near the end. You could do 4 Lunges, and then do 4 Step-ups or 4 One-Leg Lying Hip Extensions.





The same goes to increase a program's difficulty.

Perhaps a program calls for Total Body Extensions. You can certainly increase the difficulty by using Jump Squats (if you can do them correctly) or Bodyweight Squats.

2) Rest periods People often misunderstand the impact of a rest period. 20 seconds of work is vastly different than 30 seconds of work… trust me. So to decrease the difficulty of a program, you can increase the rest period. So if a program calls for 30 seconds of rest, don’t be afraid to make it 45 seconds to one minute and even longer depending on your fitness level. The same goes for increasing the difficulty. You can always reduce the rest periods as well. The idea is to challenge yourself, not make yourself miserable (that defeats the idea of exercise). Your best approach to resting periods: Rest until you know you can perform each exercise with perfect form within the superset or circuit.





3) Volume Volume simply means how much work is put in. So if you feel you need to cut back on the volume, that’s fine. For example, let’s say a program calls for 4 rounds or circuits. Then you could cut back to 2 rounds to reduce the intensity. Another example is a density circuit that is for 10 minutes. Then you can reduce that down to perhaps 5 to 6 minutes. No one knows your body more than you do. When in doubt, go CONSERVATIVE. So that is how you can take literally any program and “tweak” it to make it your own and fit your individual needs and fitness level.



© Go BareFit 2.0 and Chamkan, LLC © Go BareFit 2.0 and Chamkan, LLC


So, as a quick recap, you can manipulate any or a combination of the following variables to adjust any workout to your fitness level. And remember, I've been adjusting for years!

1) EXERCISE SUBSTITUTIONS 2) REST PERIODS 3) VOLUME





Here’s the truth – if you just “wing it” with your weight selection, you’re not going to get anywhere close to your maximum results. So, what I’ll do is break it down by category and how to choose the right resistance on ANY exercise. Plus, I’ll show you how to adjust it with a bodyweight exercise! Sound good? Awesome. Let’s do this… Category # 1 – How to Choose a Weight for Your Main Program This is simple. If your program calls for 8 reps, you choose a weight in which you can lift with perfect form for 9-10 reps. That’s right. You leave 1-2 reps “in the tank”. This is optimal training. You DO NOT need to train to failure. If it’s a bodyweight exercise, you can cut back on the intensity to meet the reps OR you could even increase the intensity by slowing down the tempo. Ever take 3-5 seconds to lower yourself for a push-up? It’s pretty intense. For example, if someone told me I had to bust out 40 Spiderman Pushups (20 per side), I would laugh, punch them in the face and then do 40 Decline Pushups. That’s a better fit for me. Why? Because I know my form would be pathetic about halfway through that many Spiderman Pushups.

Go BareFit 2.0 How to Choose the Right Resistance



Category # 2 – How to Choose the Right Resistance for Your Main Program When choosing a weight for density training (when it says do as many rounds as you can in a certain time frame), you still want to challenge yourself but NOT burn yourself out well before it’s over. A good rule of thumb?… Choose a weight in which you can lift for about 3-5 reps MORE than what’s prescribed. For example, let’s take a look at this density circuit… Do as many circuits as possible in 20 minutes, resting only when needed. DB Squat (8) DB Chest Press (8) DB Row (10/side) For the Squat and Chest Press, you would choose a weight that you can lift with perfect form for around 12 reps. For the DB Row, perhaps 15. After training clients for years, this was the “sweet spot” so they can produce a lot of volume, be challenged, yet not get burned out (and get leaner).




Category # 3 – How to Choose the Right Resistance for Finishers When doing a finisher, I like to use a faster lifting tempo. So choose a weight in which you can lift for around 5 - 8 reps MORE than what is prescribed, but do each exercise with a fast, but controlled tempo. This allows you to increase the tempo but maintaining control. So to recap: Main Program: Use a weight you can lift for 1-2 more reps than prescribed. If doing a bodyweight exercise, you can change the tempo to make it harder or easier, or do less reps to make it easier. Density Supersets & Circuits: Choose a weight you can lift for 3-5 more reps than prescribed. Adjust the tempo on bodyweight exercises. Finishers: Choose a weight you can lift for 5-8 more reps than prescribed. Adjust the tempo on bodyweight exercises.




It’s pretty straightforward...

1. Joint-friendly and zero-equipment options are built right in (simply choose one exercise when given options).

2. Beginner and Veteran versions are shown

together so you can customize each workout.

3. When you see a number with an X such as “3X”, that means you’ll do that sequence (superset, circuit, or straight sets) that many times. For example: 3X would be 3 rounds.

4. For your rest period, remember this rule of

thumb: Rest until you know you can perform each exercise with perfect form within the superset or circuit.

5. Even though every routine uses 6 exercises or

less, that doesn’t mean you skip a warm-up. Don’t worry, the warm-ups are typically 3 exercises or less and takes less than 2 minutes.

6. DB = Dumbbell, KB = Kettlebell, BW = Bodyweight, AMRAP = As Many Rounds As Possible, and “e” = each side

Go BareFit 2.0 Understanding Your Program



Finally, here’s how to implement the Go BareFit System into your week… Follow the system 3 days a week, with a day in between sessions. Example: Monday: Week 1, Workout 1 Tuesday: Off Wednesday: Week 1, Workout 2 Thursday: Off Friday: Week 1, Workout 3 Saturday/Sunday: Off To accelerate your results, stay active on your off days with some light activity such as walking or Yoga for 30 minutes.

Go BareFit 2.0 Understanding Your Program



Week 1, Workout 1

Beginner Version

Warm-up Leg Swings (10e) Arm Crosses (10) 2X Lateral Step-up or Single Leg Lying Hip Extension (6e) Dumbbell Row (8e) or Bodyweight Row (12) 6X

Veteran Version Warm-up Leg Swings (15e) Arm Crosses (15) 2X Goblet Jump Squat (6), Jump Squat (6), or Bodyweight Squat (8) High Pull (6e) or Stick-ups (10) 6X


Week 1, Workout 2

Beginner Version

Warm-up Glute Bridge (5) Push-up Plank (15 secs) 2X Goblet Squat, Bodyweight Squat, or Glute Bridge (10) DB Incline Chest Press or Wall or Incline Push-ups (10) KB or DB Swings or Total Body Extensions (15) 4X

Veteran Version Warm-up Prisoner Squat (8) Push-up Plank (30 secs) 2X DB or Bodyweight Bulgarian Split Squat (8e) DB Incline Chest Press (10) or Push-ups (15) KB or DB Swings or Total Body Extensions (20) 4X


Week 1, Workout 3

Beginner Version Warm-up Jumping Jacks (10) Plank (15 secs) 1X DB Bent-Over Row (Neutral Grip) (8) or Stick-ups (10) DB Romanian Deadlift or Waiter’s Bow (12) DB Shoulder Press (8) or Bodyweight Iron Cross (20 secs) DB or Bodyweight Chop (10e) 2X Finisher Total Body Extension (20 secs), rest 10 secs 8x

Veteran Version

Warm-up Jumping Jacks (20) Bodysaw (8) 2X DB Bent-over Row (Neutral Grip) (8) or Stick-ups (12) DB Romanian Deadlift (12) or Waiter’s Bow (15) DB Shoulder Press (8) or Bodyweight Iron Cross (30 secs) DB or Bodyweight Chop (12e) 3X Finisher KB Squat Jump to Swing or 1-Arm KB Swing or Total Body Extension (20 secs), rest 10 secs 8X


Week 2, Workout 1

Beginner Version

Warm-up Wall or Incline Push-ups (10) Leg Swings (12e) 1X DB Squat, Curl & Press or Y Squat or Glute Bridge w/Feet Wide (10) DB Skier Swings (12) or Total Body Extension (15) Inchworm (5) 3X

Veteran Version Warm-up Push-ups (8) Leg Swings (15e) 2X DB Squat, Curl & Press (8) or Y Squat (10) Renegade Row with Push-up (8e) or Bodyweight Renegade Row (10e) Single Leg DB or Bodyweight Romanian Deadlift (10e) Burpee (Jump is optional) (8) 5X


Week 2, Workout 2

Beginner Version

Warm-up Bird Dog (4e) Arm Crosses (15) 1X Goblet or BW Lateral Lunge, or BW or DB Lateral Step-up, or Single Leg Glute Bridge (8e) TRX Inverted Row (Neutral Grip) or BW Row (12) Alternating DB Chest Press (12e) or Kneeling Offset Push-ups (6e) KB or DB Swings or Total Body Extensions (20) AMRAP in 20 minutes

Veteran Version

Warm-up Prisoner Reverse Lunge (6e) Arm Crosses (15) 2X TRX Row (Neutral Grip) or BW Row (12) Alternating DB Chest Press (12e) or Elevated Push-ups (6e) Box or Bench Jump or BW Triple Squat (8) AMRAP in 20 minutes


Week 2, Workout 3

Beginner Version

Warm-up Glute Bridge (6) Kneeling Narrow-Grip Push-ups (6) 1X Split Squat (6e) or Single Leg Glute Bridge (8e) Incline 1-Arm DB Press (8e) or Kneeling Push-ups (10) 2X DB Bent-Over Row (Underhand to Neutral Grip) (12) or Stick-ups (10) Glute Bridge Wide Stance (12) Push-up Plank (20 secs) 2X Finisher Belt Kicks or Total Body Extensions (30 secs), rest 30 secs 3X

Veteran Version on Next Page...


Week 2, Workout 3

Veteran Version Warm-up Prisoner Squat (8) Close-Grip Push-ups (8) 2X Snatch Grip Deadlift (6) or BW Triple Squat (8) Incline 1-Arm DB Chest Press or Offset Push-ups (8e) 4X DB Bent-Over Row or Stick-ups (10) Stability Ball Leg Curl (10) or Waiter’s Bow (12) 4X Finisher Lunge Jump or BW Alternating Reverse Lunge (20 secs), rest 20 secs 4X


Week 3, Workout 1

Beginner Version

Warm-up Arm Crosses (10) Leg Swings (10e) 2X DB Row (Underhand Grip) (8e) or BW Row (10) DB Squeeze Press or Wall, Incline, or Kneeling Push-ups (10) Lateral Step-up or 1-Leg Glute Bridge (10e) Kneeling DB Chop or BW Chop (10e) 3X

Veteran Version Arm Crosses (15) Leg Swings (15e) 2X DB Row (Underhand Grip) (8e) or BW Row (10) DB Squeeze Press (10) or Push-ups (12) Lateral Step-up or Lateral Lunge (10e) DB Kneeling Reverse Chop (10e) or BW Chop (10e) 5X


Week 3, Workout 2

Beginner Version

Warm-up Arm Circles (10) Glute Bridge Wide Stance (6) Alternating BW Chop (8e) 1X Do the following superset as a ladder. So in superset 1, you'll do 1 rep of each exercise. In the next superset, you'll do 2 reps of each exercise. Continue in this fashion until you complete 8 reps of each exercise. If you choose Total Body Extensions, you'll need to do it like this: Set 1: 2 reps Set 2: 4 reps Etc, etc. increasing by 2 reps with every superset Wall, Incline, or Kneeling Push-ups (1...up to 8) 1-Arm KB or DB Swings (1e...up to 8e) or Total Body Extensions (2, 4, etc. etc. to 16)



Week 3, Workout 2

Veteran Version Warm-up Arm Circles (10) Bodyweight Squat (8) Bodyweight Chop (8e) 2X Do the following superset as a ladder. So in superset 1, you'll do 1 rep of each exercise. In the next superset, you'll do 2 reps of each exercise. Continue in this fashion until you complete 10 reps of each exercise. If you choose exercise 3 (Total Body Extensions), you'll need to do it like this: Set 1: 2 reps Set 2: 4 reps Etc, etc. increasing by 2 reps with every superset Offset Push-ups (1e...up to 10e) 1-Arm KB or DB Swings (1e...up to 8e) or Total Body Extensions (2, 4, etc. up to 20)


Week 3, Workout 3

Beginner Version

Warm-up Total Body Extension (12) 2X BW Sumo Squat or Glute Bridge w/ Wide Stance (8) Lying Y on Bench (6) or Stick-ups (10) Waiter’s Bow (12) Wall, Incline, or Kneeling Push-ups (12) 2X

Veteran Version Warm-up Total Body Extensions (15) 3X BW Triple Squat (10) Lying Y on Bench (6) or Stick-ups (10) Waiter’s Bow (12) Spiderman Push-ups (6e) 4X


Week 4, Workout 1

Beginner Version

Warm-up Bird Dog (2e) Bodyweight Chop (8e) 2X Do the following superset 4 times, resting as needed. Use this format below: Superset 1: 20 swings or extensions, 15 push-ups Superset 2: 15 swings or extensions, 10 push-ups Superset 3: 10 swings or extensions, 5 push-ups Superset 4: 5 swings or extensions, 3 push-ups KB or DB Swings or Total Body Extensions (see above) Wall, Incline, or Kneeling Push-ups (see above)



Week 4, Workout 1

Veteran Version Warm-up Prisoner Reverse Lunge (6e) Shoulder Taps (6e) 2X

Do the following superset 5 times, resting as needed. Use this format below: Superset 1: 25 swings or extensions, 25 push-ups Superset 2: 20 swings or extensions, 20 push-ups Superset 3: 15 swings or extensions, 15 push-ups Superset 4: 10 swings or extensions, 10 push-ups Superset 5 5 swings or extensions, 5 push-ups KB or DB Swings or Total Body Extensions (see above) Decline or Regular Push-ups (see above)


Week 4, Workout 2

Beginner Version

Warm-up Arm Circles (10) Hip Circles (10) 2X DB Row (Overhand Grip) (8e) or BW Row (12) Incline DB Chest Press (8) or Kneeling Narrow-Grip Push-ups (10) 3X Prisoner Reverse Lunge or Single Leg Glute Bridge (10e) Bodysaw (10) 2X Veteran Version on Next Page...


Week 4, Workout 2

Veteran Version

Warm-up Arm Circles (15) Hip Circles (15) 2X DB Row (Overhand Grip) (8e) or BW Row (12) Incline DB Chest Press (8) or Close-Grip Push-ups (12) 4X Alternating Goblet or BW Reverse Lunge (12e) Bodysaw (15) 3X


Week 4, Workout 3

Beginner Version

Warm-up Push-up Plank (15 secs) Glute Bridge w/Wide Stance (4) 2X DB or BW Split Squat or Side Step-up or Single Leg Glute Bridge (8e) Incline 1-Arm DB Chest Press (6e) or Wall, Incline, or Kneeling Push-ups (12) Chest-Supported DB Row w/Neutral Grip (12) or Stick-ups (10) 2X Abs Finisher DB or BW Chop (4e) Plank to Push-up (4) AMRAP in 4 minutes Veteran Version on Next Page...


Week 4, Workout 3

Veteran Version

Warm-up Skater Hops (8e) X-Body Mountain Climber (6e) 2X Lateral Step-up or Lateral Lunge (6e) Incline 1-Arm DB Chest Press (6e) or Close-Grip Push-ups (10) Chest-Supported Row w/Neutral Grip (12) or Stick-ups (10) Jump Squat (6) or BW Triple Squat (8) 4X Abs Finisher DB or BW Chop (6e) X-Body Mountain Climber (6e) AMRAP in 6 minutes


Week 5, Workout 1

Beginner Version

Warm-up Leg Swings (10e) Waiter’s Bow (10) 2X Kettlebell or DB Swings or Total Body Extensions (20) Step-up or Single Leg Glute Bridge (6e) 6X

Veteran Version Warm-up Leg Swings (20e) Waiter’s Bow (15) 2X Kettlebell or DB Swings or Total Body Extensions (20) Goblet Squat (8) or Bodyweight Squat (12) 10X


Week 5, Workout 2

Beginner Version

Warm-up Leg Swings (10e) Push-up Plank (15 secs) 2X Kettlebell or DB Swings or Total Body Extensions (20) Wall, Incline, or Kneeling Push-ups (8) 6X

Veteran Version

Warm-up Leg Swings (20e) Push-up Plank (30 secs) 2X Kettlebell or DB Swings or Total Body Extensions (20) Push-ups (10) 10X


Week 5, Workout 3

Beginner Version

Warm-up Leg Swings (10e) Bodyweight Row (10) 2X Kettlebell or DB Swings or Total Body Extensions (20) DB Row (Overhand Grip) (6e) or Stick-ups (6) 6X

Veteran Version Warm-up Leg Swings (20e) Bodyweight Row (12) 2X Kettlebell or DB Swings or Total Body Extensions (20) DB Row (Overhand Grip) (6e) or Stick-ups (8) 10X


Week 6, Workout 1

Beginner Version

Warm-up Arm Circles (15) Bodyweight Chop (10e) 1X Y Squat or Glute Bridge (6) 4X 1-Arm DB Shoulder Press (8e) or Stick-ups (8) DB or BW Chop (10e) 2X Finisher Total Body Extensions (60) Rest as needed, but do these in as few sets as possible Veteran Version on Next Page…


Week 6, Workout 1

Veteran Version Warm-up Arm Circles (15) Skater Hops (10e) 2X Snatch Grip Deadlift or Y Squat (6) 6X 1-Arm DB Shoulder Press (8e) or Stick-ups (8) DB or BW Chop (12e) 3X Finisher Skater Hops (60e) Rest as needed, but do these in as few sets as possible


Week 6, Workout 2

Beginner Version

Warm-up Glute Bridge Wide Stance (6) Wall, Incline, or Kneeling Push-ups (6) 1X Incline DB Chest Press (6) or Wall, Incline or Kneeling Push-ups (8) 4X BW or DB Split Squat or Single Leg Glute Bridge (8e) DB Pullover (12) or BW Row (10) 2X Finisher Inchworm (3) 2X, with 30 secs of rest between sets Veteran Version on Next Page…


Week 6, Workout 2

Veteran Version Warm-up BW Sumo Squat (8) T Push-ups (3e) 2X Incline DB Chest Press or Triple Stop Push-up (6) 6X BW or DB Split Squat (10e) DB Pullover or BW Row (12) 3X Finisher Burpee (Jump is optional) (20) or BW Squat (40) 1X, resting as little as possible


Week 6, Workout 3

Beginner Version

Warm-up Prisoner Reverse Lunge, Step-up, or Single Leg Glute Bridge (4e) Shoulder Taps (4e) 1X DB Bent-Over Row w/ Neutral Grip (6) or BW Row (8) 4X DB Romanian Deadlift (8) or Waiter’s Bow (12) Incline 1-Arm DB Chest Press (8e) or Kneeling Offset Push-ups (5e) 2X Finisher Plank (15 secs), rest 45 secs 4X Veteran Version on Next Page…


Week 6, Workout 3

Veteran Version

Warm-up Prisoner Reverse Lunge (6e) Shoulder Taps (6e) 2X Chin-up (2 reps short of failure) or DB Bent-Over Row w/Neutral Grip (6) or BW Row (10) 6X DB Romanian Deadlift (8) or Waiter’s Bow (12) Incline 1-Arm DB Chest Press or Offset Push-ups (8e) 4X Finisher Plank (10 secs), rest 10 secs 10X


Week 7, Workout 1

Beginner Version

Warm-up Bird Dog (3e) Arm Circles (10) 2X If doing an exercise with weights, choose a weight you can lift for 12 reps and use this the whole time. Do the following circuit, resting as needed. In the first circuit, you'll complete 8 reps of each exercise. In the next circuit, you'll complete 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise. Goblet Squat, BW Squat, or Glute Bridge (8…1) DB Row (8e…1e) or Stick-up (8…1) DB Chest Press or Wall, Incline, or Kneeling Push-ups (8…1)

Veteran Version on Next Page…


Week 7, Workout 1

Veteran Version

Warm-up Alternating BW Lateral Lunge (6e) Arm Circles (15) 2X If doing an exercise with weights, choose a weight you can lift for 12 reps and use this the whole time. Do the following circuit, resting as needed. In the first circuit, you'll complete 10 reps of each exercise. In the next circuit, you'll complete 9 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise. Goblet Squat or BW Squat (10…1) DB Row (10e…1e) or Stick-ups (10…1) DB Chest Press or Decline or Regular Push-ups (10…1)


Week 7, Workout 2

Beginner Version

Warm-up Leg Swings (10e) Push-up Plank (15 secs) 2X Do the following superset, resting as needed. In the first superset, you'll do 10 reps of each exercise. In the next superset, you'll do 9 reps of each. Continue in this fashion until you complete 1 rep of each exercise. NOTE: If doing exercises with weights, choose a weight you can successfully do for 12 reps. DB Skier Swings to Shoulder or Total Body Extensions (10…1) DB Chest-Supported Row (Overhand Grip) or BW Row (10…1) Finisher Inchworm (as many as possible in 2 minutes) Veteran Version on Next Page…


Week 7, Workout 2

Veteran Version

Warm-up Leg Swings (15e) Push-up Plank (30 secs) 2X Do the following superset, resting as needed. In the first superset, you'll do 15 reps of each exercise. In the next superset, you'll do 14 reps of each. Continue in this fashion until you complete 1 rep of each exercise. NOTE: If doing exercises with weights, choose a weight you can successfully do for 20 reps. DB Skier Swings to Shoulder or Total Body Extensions (15…1) Chest-Supported DB Row (Overhand Grip) or BW Row (15…1) Finisher Burpee (jump is optional) or Stepper Skis (as many as possible in 2 minutes)


Week 7, Workout 3

Beginner Version

Warm-up Hip Circles (10) Wall, Incline, or Kneeling Push-ups (6) 2X Lateral Step-up or Single Leg Glute Bridge (10e) TRX Row with Neutral Grip or BW Row (12) AMRAP in 10 minutes DB Romanian Deadlift or Waiter’s Bow (10) X-Body Mountain Climber (8e) AMRAP in 10 minutes Finisher Total Body Extensions (20 secs), rest 10 secs 4X Veteran Version on Next Page…


Week 7, Workout 3

Veteran Version

Warm-up Hip Circles (15) Push-ups (8) 2X Alternating Goblet or BW Reverse Lunge (10e) TRX Row w/Neutral Grip or Bodyweight Row (12) AMRAP in 10 minutes Single Leg DB or BW Romanian Deadlift (8e) Push-up/X-Body Mountain Climber Combo (8) AMRAP in 10 minutes Box or Bench Jumps or BW Squat (fast tempo) (20 secs), rest 10 secs 8X


Week 8, Workout 1

Beginner Version

Warm-up Knee Bends (8) Push-up Plank (20 secs) Waiter’s Bow (10) 1X BW Triple Squat or BW Squat or Glute Bridge (6) Kneeling Close-Grip Push-ups (8) 4X Finisher TRX Row w/Neutral Grip or Stick-ups (5) Waiter’s Bow (5) Jumping Jacks or Modified Jumping Jacks (walk in place while bringing your hands over your head) (15) AMRAP in 10 minutes Veteran Version on Next Page…


Week 8, Workout 1

Veteran Version

Warm-up BW Squat (8) Push-up Plank (30 secs) Waiter’s Bow (12) 2X Deadlift (6) or BW Triple Squat (10) Incline Alternating DB Chest Press or Elevated Push-ups (8e) 6X Finisher Jump Squat or BW Squat (5) TRX Row with Neutral Grip or Stick-ups (5) Jumping Jacks (30) AMRAP in 10 minutes


Week 8, Workout 2

Beginner Version Warm-up Dynamic Bird Dog (5e) Arm Crosses (10) 2X Goblet or BW Lateral Lunge or Single Leg Glute Bridge (10e) DB Rear Lateral Raise (10) or BW Iron Cross (30 secs) Kettlebell or DB Swings or Total Body Extensions (20) Push-up Plank (30 secs) Side Plank (15 secs/side) 3X

Veteran Version

Warm-up Dynamic Bird Dog (8e) Arm Crosses (15) 2X Goblet or BW Lateral Lunge or Lateral Step-up (10e) DB Rear Lateral Raise (10) or BW Iron Cross (30 secs) Kettlebell or DB Swings or Total Body Extensions (20) Plank with Leg Raised (30 secs/leg) Side Plank (30 secs/side) 4X Finisher BW Squat (1), Lunge (1e), Push-up (1), and Stand Up (5) 5X


Week 8, Workout 3

Beginner Version

Warm-up Arm Circles (10) Leg Swings (15e) Mountain Climbers (6e) 2X Goblet Squat (8) or BW Split Squat (8e) or Glute Bridge (10) DB Row (8e) or BW Row (12) 3X Single Arm DB Chest Press (12e) or Kneeling Offset Push-ups (6e) Stability Ball Leg Curl (10) or Waiter’s Bow (12) 3X Finisher Stepper Skis or Total Body Extensions (30 secs), rest 30 secs 4X Veteran Version on Next Page…


Week 8, Workout 3

Veteran Version

Warm-up Arm Circles (12) Leg Swings (20e) Mountain Climbers (6e) 2X Goblet Squat (8) or BW Split Squat (8e) DB Row (8e) or BW Row (12) 4X Single Arm DB Chest Press (12e) or Offset Push-ups (8e) Stability Ball Leg Curl (12) or Waiter’s Bow (15) 4X Finisher Stepper Skis or Total Body Extensions (20 secs), rest 10 secs 8X


Week 9, Workout 1

Beginner Version

Warm-up Hip Circles (12) Push-up Plank (15 secs) 2X Do the following superset, resting as needed. In the first superset, you'll do 1 rep of each exercise. In the next superset, you'll do 2 reps of each exercise. Continue in this fashion until you complete 10 reps of each exercise. If you do KB or DB Swings, choose a weight in which you can swing for 15 reps with perfect form and use this weight the whole time. Kettlebell or DB Swings or Total Body Extensions (1...10) Kneeling Close-Grip Push-ups (1...10) Veteran Version on Next Page…


Week 9, Workout 1

Veteran Version

Warm-up Hip Circles (15) Push-up Plank (30 secs) 2X Do the following superset, resting as needed. In the first superset, you'll do 1 rep of each exercise. In the next superset, you'll do 2 reps of each exercise. Continue in this fashion until you complete 15 reps of each exercise. If you do KB or DB Swings, choose a weight in which you can swing for 20 reps with perfect form, and use this weight the whole time. Kettlebell or DB Swings or Total Body Extensions (1...15) Decline or Regular Push-ups (1...15)


Week 9, Workout 2

Beginner Version

Warm-up Leg Swings (10) Arm Circles (10) 2X DB Front Squat, BW Squat, or Glute Bridge (8) DB Chest-Supported Row with Neutral Grip (15) or Stick-ups (12) AMRAP in 10 minutes DB Chest Press or Wall, Incline, or Kneeling Push-ups (10) DB or BW Chop (10e) AMRAP in 10 mins Veteran Version on Next Page…


Week 9, Workout 2

Veteran Version

Warm-up Leg Swings (15e) Arm Circles (15) 2X DB Front Squat or BW Triple Squat (8) DB Chest-Supported Row (Neutral Grip) or Stick-ups (15) AMRAP in 10 minutes DB Chest Press (10) or Close-Grip Push-ups (12) DB or BW Chop (15e) AMRAP in 10 minutes


Week 9, Workout 3

Beginner Version

Warm-up Glute Bridge with Wide Stance (5) Bird Dog (3e) 2X DB Romanian Deadlift (8) or Waiter’s Bow (10) Incline Single Arm DB Chest Press (8e) or Kneeling Offset Push-ups (5e) DB Bent-over Row with Neutral Grip or BW Row (10) X-Body Mountain Climber (8e) Finisher DB Skier Swings to Shoulder or Total Body Extension (30 secs), rest 30 secs 5X Veteran Version on Next Page…


Week 9, Workout 3

Veteran Version

Warm-up BW Sumo Squat (8) T Push-ups (3e) 2X Single Leg DB or BW Romanian Deadlift (8e) Incline Single Arm Chest Press or Elevated Push-ups (8e) DB Bent-over Row w/ Neutral Grip (10) or BW Row (12) X-Body Mountain Climber (12e) 4X Finisher DB Skier Swings to Shoulder or Total Body Extensions (20 secs), rest 10 secs 8X


Week 10, Workout 1

Beginner Version

Warm-up Arm Circles (10) Dynamic Bird Dog (4e) 2X BW or DB Lateral Step-up or Single Leg Glute Bridge (8e) Incline DB Chest Press or Wall, Incline, or Kneeling Push-ups (12) DB Chest-Supported Row (Overhand Grip) (12) or Stick-ups (10) AMRAP in 20 minutes Finisher 1-Arm Kettlebell or DB Swings (10e) or Total Body Extensions (20) 5X, resting for just 30 secs between sets



Week 10, Workout 1

Veteran Version

Warm-up Arm Circles (15) Dynamic Bird Dog (6e) 2X Lateral Jumps or Alternating BW Lateral Lunge (6e) Incline DB Chest Press (12) or Explosive Push-up (10) DB Chest-Supported Row (Overhand Grip) or Stick-ups (12) AMRAP in 20 minutes Finisher 1-Arm Kettlebell or DB Swings (10e) or Total Body Extensions (20) 5X, resting for 15 seconds between sets


Week 10, Workout 2

Beginner Version

Warm-up Prisoner Squat or Glute Bridge (5) Push-up Plank (15 secs) 2X Alternating Diagonal Lunge (8e) or Glute Bridge Hold (20 secs) Plank (30 secs) 3X DB Row with Overhand Grip (10e) or BW Row (12) Bird Dog (6e) 3X 1-Arm DB Shoulder Press (8e) or Stick-ups (10) BW Chop (10e) 3X



Week 10, Workout 2

Veteran Version

Warm-up Prisoner Squat (8) Push-up Plank (30 secs) 2X Alternating DB or BW Diagonal Lunge (8e) BW Renegade Row (10e) 3X DB Row (Overhand Grip) (10e) or BW Row (12) Plank with Arm Raised (30 secs/side) 3X 1-Arm DB Shoulder Press (8e) or Stick-ups (10) Around the World (box optional) (20 secs in each direction) 3X


Week 10, Workout 3

Beginner Version

Warm-up Leg Swings (10e) Arm Circles (10) 2X Prisoner Reverse Lunge or Single Leg Glute Bridge (6e) Kettlebell or DB Swings or Total Body Extensions (15) Bodyweight Iron Cross (30 secs) Jumping Jacks or Modified Jumping Jacks (walk in place while bringing your hands over your head) (15) 4X

Veteran Version

Warm-up Leg Swings (15e) Arm Circles (15) 2X DB or BW Split Squat (6e) Kettlebell or DB Swings or Total Body Extensions (20) BW Iron Cross (up to 45 secs) Stepper Skis (30 secs) or Skater Hops (20e) 6X


Week 11, Workout 1

Beginner Version

Warm-up Leopard Crawl (15 secs) Arm Crosses (10) 2X DB or BW Step-up or Single Leg Glute Bridge (10e) DB Chest-Supported Row (Neutral Grip) or BW Row (12) DB Squeeze Press (15) or Wall, Incline, or Kneeling Push-ups (10) AMRAP in 20 minutes Finisher Plank (10 secs), rest 10 secs 6X



Week 11, Workout 1

Veteran Version

Warm-up Leopard Crawl (20 secs) 3X Alternating Goblet or BW Reverse Lunge (12e) DB Chest-Supported Row (Neutral Grip) or BW Row (12) DB Squeeze Press or Decline or Regular Push-ups (15) AMRAP in 20 minutes Death Crawl or BW Death Crawl (12) 1X


Week 11, Workout 2

Beginner Version

Warm-up Hip Circles (10) Push-up Plank (15 secs) 2X 1-Arm DB Push Press (6e) or Stick-ups (10) 1-Arm Kettlebell or DB Swings (10e) or Total Body Extensions (20) AMRAP in 15 minutes Finisher Do the following superset 8 times, resting as needed. In the first superset, you'll do 1 rep (both sides) for each exercise. In the next superset, you'll do 2 reps each. Continue in this fashion until you complete 8 reps of each exercise. X-Body Mountain Climber (1e…8e) Alternating BW Chop (1e…8e)



Week 11, Workout 2

Veteran Version Warm-up Hip Circles (15) Plank (30 secs) 2X 1-Arm DB Push Press (6e) or Stick-ups (10) 1-Arm Kettlebell or DB Swings (15e) or Total Body Extensions (30) AMRAP in 15 minutes Do the following superset 12 times, resting as needed. In the first superset, you'll do 1 rep (both sides) for each exercise. In the next superset, you'll do 2 reps each. Continue in this fashion until you complete 12 reps of each exercise. X-Body Mountain Climber (1e…12e) Alternating BW Chop (1e…12e)


Week 11, Workout 3

Beginner Version

Warm-up Leg Swings (10e) Arm Circles (10) 2X Goblet Squat or BW Triple Squat (5) or Glute Bridge with Wide Stance (8) 5X DB Row (8e) or BW Row (10) BW Iron Cross (20 secs) Offset Kneeling Push-ups (6e) Stability Ball Leg Curl (8) or Waiter’s Bow (10) Hand Walk-Outs (5) or Push-up Plank (20 secs) 4X



Week 11, Workout 3

Veteran Version Warm-up Leg Swings (15e) Arm Circles (15) 2X Goblet Jump Squat (5), Jump Squat (8), Goblet Squat (5), or BW Triple Squat (10) 5X DB Row (8e) or BW Row (10) Iron Cross or BW Iron Cross (30 secs) Elevated or Offset Push-ups (8e) Stability Ball Leg Curl (10) or Single Leg DB or BW Romanian Deadlift (10e) Stir-the-Pot (8e) or Plank to Tricep to Extension (10) 4X


Week 12, Workout 1

Beginner Version

Warm-up Leopard Crawl (15 secs) Arm Circles (10) 2X Do the following superset, resting when needed. In the first superset, you'll do 8 reps of each exercise. In the next superset, you'll do 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise. If doing exercises with weights, choose a weight you can lift for 12 reps and use that same weight for all sets if possible. Goblet Squat, BW Squat, or Glute Bridge (8…1) DB Row (8e…1e) or BW Row (8) Finisher Push-up Plank (10 secs), rest 10 secs 6X



Week 12, Workout 1

Veteran Version Warm-up Leopard Crawl (30 secs) Arm Circles (10) 2X Do the following superset, resting when needed. In the first superset, you'll do 10 reps of each exercise. In the next superset, you'll do 9 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise. If doing exercises with weights, choose a weight you can lift for 15 reps and use that same weight for all sets if possible. If doing bodyweight exercises, slow down the tempo to make them harder for the last 5 sets. Goblet Squat or BW Triple Squat (10…1) DB Row (10e…1e) or BW Row (10…1) Finisher Lunge Jumps or Total Body Extensions (20 secs), rest 10 secs 8X


Week 12, Workout 2

Beginner Version

Warm-up Alternating BW Chop (6e) Total Body Extension (10) 2X Incline DB Chest Press (8) or Wall, Incline, or Kneeling Push-ups (10) Step-up or Single Leg Glute Bridge (8e) DB Chest-Supported Row (Overhand Grip) or Stick-ups (12) 1-Arm Kettlebell or DB Swings (10e) or Total Body Extensions (20) AMRAP in 20 minutes

Veteran Version

Warm-up Alternating BW Chop (8e) Total Body Extension (15) 2X Incline DB Chest Press (8) or Decline or Regular Push-ups (15) Goblet or BW Lateral Lunge (10e) DB Chest-Supported Row (Overhand Grip) or Stick-ups (12) 1-Arm KB or DB Swings (15e) or Total Body Extensions (30) AMRAP in 20 minutes


Week 12, Workout 3

Beginner Version

Warm-up Bird Dog (3e) Leg Swings (10e) 2X Prisoner Reverse Lunge (8e) or Glute Bridge with Wide Stance (12) DB Squeeze Press or Wall, Incline, or Kneeling Push-ups (12) DB Pullover or BW Row (12) AMRAP in 15 minutes Abs Finisher Mountain Climbers (10e) Total Body Extensions (10) 5X, resting for 20 secs after each superset



Week 12, Workout 3

Veteran Version Warm-up T Push-ups (4e) Leg Swings (10e) 2X BW or DB Split Squat (8e) DB Squeeze Press or Close-Grip Push-ups (12) DB Pullover or BW Row (12) AMRAP in 20 minutes Abs Finisher BW or Regular Renegade Row (5e) DB or BW Chop (5e) 10X, resting for 20 secs after each superset


I sure do hope you didn’t skip to the end of this just to see what the end looks like. J Seriously though, my hope for you was to simplify exercise for you and remove overwhelm. By now you’ve learned you don’t need 15+ exercises to get a good workout and great results. You now have a template of sound, science-backed programming at your fingertips to bring you results for months… even years to come! To your success,

Mike “Mikey” Whitfield Master CTT

Go BareFit 2.0 Closing Thoughts…


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