When I created my YouTube channel way back in 2006 to help me stay motivate during my own body transformation, I could have never dreamed that over a decade later we would still

www.sixpackfactory.com

http://www.sixpackfactory.com/


Due to the physical nature of the information contained in this publication, it is highly

recommended that anybody considering any exercise regime consult a doctor or physician before embarking on any workout or exercise plan.

It is the responsibility of the individual to make sure that he or she is in good physical and mental condition before embarking or following any of the information in this publication.

Carvell Productions, Sixpackfactory.com, 6Weeksixpack.com, Peter Carvell, or any of the creators including but not limited to models and experts mentioned in this publication will not be held or accept any liability whatsoever by the public for injury, death or loss that may occur whilst following instructions contained in this production.



Copyrighted by Carvell Productions 2018 – 2028

All rights reserved. No part of this publication may be used or reproduced in any manner

whatsoever without prior written consent of the author. Published by Carvell Productions, Berkshire, United Kingdom.

This publication is protected by International Copyright Laws.



When I created my YouTube channel way back in 2006 to help me stay motivate during my own body transformation, I could have never dreamed that over a decade later we would still be uploading weekly workout videos, have more than 1.4 million amazing subscribers and have created one of the top home body transformation resources with Sixpackfactory.com. The one downside with having uploaded hundreds of workout videos for over 11 years is that it can take ages searching and finding the one that might be just right for you. And so I decided to create this manual in which I share my favourite, our most viral and our most effective workouts of the last 11 years. The great thing is that there is something here for everyone. Whether you are a complete beginner or advanced athlete. Whether you are looking for a body-weight chest workout or a full body fat brining one. You will find a workout that is just right for your needs. So once again welcome to the BIG BOOK OF HOME WORKOUTS and let’s now start by looking at how to use the information inside this book to get the best results.


https://www.youtube.com/user/moricestreet909/example?sub_confirmation=1

https://www.sixpackfactory.com/


Understanding The Information On The Workout Pages

1) Workout Name

2) Exercises You Will Find In This Workout

3) The Workout Structure And How To Use The Exercises

4) The Video Link To The Workout On YouTube

5) The Free Challenge That You Might Be Interested If You Enjoyed That Specific Workout



Get The Best Results From These Workouts With Our

Free Challenges

A few years back I realized that one of the main concerns that our subscribers had was how to actually use all my home workouts. Should they use one workout over and over or combine some of them? Which ones fit together if they want to lose fat and get ripped? Which can be used by beginners and which are for more advanced users? Etc….. So I decided to create free workout programs where I actually show you day by day how to use these workouts over a 7 to 21 day period to get the best results. I call these workout programs challenges and below each workout you will find the challenge that relates to that workout but I also quickly want us to look each one of these challenges now so that you know which one is right for you. ________________________________________________________________________ 7 DAY FAT LOSS KICK START – This program is perfect for you if you are a beginner or if you simply want to make sure you kick start your weight loss journey for the final time, properly.

21 DAY BODYWEIGHT CHALLENGE – This program is perfect for you if you are beginner to intermediate and don’t have any equipment or you enjoy workouts where you only use bodyweight exercises.


https://6weeksixpack.com/kickstart/

https://6weeksixpack.com/bwchallenge/


21 DAY TRI-BATA CHALLENGE – If you are intermediate, don’t have a lot of time and enjoy simple workouts then this challenge is for you. Each workout is just 9 to 15 minutes long and only uses 3 exercises per workout.

21 DAY FAT LOSS CHALLENGE – This was our very first free challenge and it uses some of our very best home workouts. It is perfect for intermediate to advanced users.

TABATA MAYHEM – If you love Tabata workouts as much as I do then this is the challenge for you. It is for intermediate to advanced users and although similar in workouts structure to the TRI-BATA challenge workouts, these workouts have more than 3 exercises and are a bit longer.

21 DAY EXTREME FAT LOSS CHALLENGE – If you are advanced or are ready to take things a step up after you completed one of the beginner or intermediate challenges then this challenge is for you.


https://6weeksixpack.com/tribata/

https://6weeksixpack.com/21daychallenge/

https://6weeksixpack.com/tabata/



BELLY FAT DESTROYER CHALLENGE – If you have been following us for the last decade then you will know that every time we add 100k subscribers to our YouTube channel I unleash one of these extreme full body fat burning workouts onto you all. So if you are advanced and you feel you are ready for our most extreme challenge then this one is for you!


https://6weeksixpack.com/bfd/




The Best 6 Pack Abs Workout for Beginners

Exercises: Dumbbell Crunch • Reverse Crunch • Bicycle Crunch • Walking Plank •

Workout Structure: There are four exercises in this workout. Perform exercise 1 for 20 seconds and rest for 10 seconds before moving onto the next exercise in the circuit. Complete all four exercises. Repeat the full circuit four times in total.

Dumbbell Crunch x 20/10 •

Reverse Crunch x 20/10 •

Bicycle Crunch x 20/10 •

Walking Plank x 20/10 • Repeat full circuit 4 sets in total

Workout Video Link: https://youtu.be/KIbV05rEjxA

Enjoyed This Workout? Then This Free Challenge Might Interest You:


https://youtu.be/KIbV05rEjxA



15 min Extreme TRI-Bata Fat Loss Home Workout

Exercises: Mountain Lion • Dumbbell Skiers • Squat Jack •

Workout Structure:

There are three exercises in this workout. Perform exercise 1 for 20 seconds and rest for 10 seconds before moving onto the next exercise in the circuit. Complete all 3 exercises. Repeat the full circuit ten times in total

Mountain Lion x 20/10 sec •

Dumbbell Skiers x 20/10 sec •

Squat Jack x 20/10 sec • Repeat full circuit 10 times

Workout Video Link: https://youtu.be/gQH9pJwPDYs



https://youtu.be/gQH9pJwPDYs



15 min AMRAP Body-Weight Workout

Exercises: Walking Lunges • Crocodile / Staggered Push Ups • Crab Walk • Bear Crawls •

Workout Structure:

There are four exercises in this workout. Perform each exercise over a distance of 10 meters. The exercises are completed as a circuit, resting only when needed. Do as many rounds as you can in 15 minutes.

Walking Lunges x 10M •

Crocodile Push Ups x 10M •

Crab Walk x 10M •

Bear Crawl x 10M • Continue for 15 min

Workout Video Link: https://youtu.be/f2W9ZVVM3tM



https://youtu.be/f2W9ZVVM3tM



Ladders to Hell Fat Burning Workout

Exercises: Renegade Row + Push Up • Dumbbell Squat + Curl + Press •

Workout Structure: This is a metabolic flow workout consisting of two exercises. Complete one movement of each exercise directly after each other to make one repetition. Follow the workout sequence below. How high can you get up the ladder in 10 minutes. Begin with 5 repetitions on each side, moving up the ladder by one repetition per set until time is up. Sequence: Right x 5 reps • Rest x 5 sec • Left x 5 reps • Rest x 5 sec •

Right x 6 reps • Rest x 6 sec • Left x 6 reps • Rest x 6 sec •

Right x 7 reps • Rest x 7 sec • Left x 7 reps • Rest x 7 sec •

Continue for 10 min moving up the ladder by one repetition with each set

Workout Video Link: https://youtu.be/zgnIWDLVnXM



https://youtu.be/zgnIWDLVnXM



Burn Fat Fast with this 9 min HIIT Home Workout

Exercises: Side to Side Skiers • Kick Through • Push-Up Jack •

Workout Structure:

There are three exercises in this workout. Perform exercise 1 for 20 seconds and rest for 10 seconds before moving onto the next exercise in the circuit. Complete all 3 exercises. Repeat the full circuit six times in total

Side to Side Skiers x 20/10 sec

Kick Through x 20/10 sec

Push Up Jack x 20/10 sec

Repeat full circuit 6 x

Workout Video Link: https://youtu.be/t4D3Paqy8Zc



https://youtu.be/t4D3Paqy8Zc



Belly Fat Destroyer 2

Exercises:

Push Up

Squat Thrust

Burpee (no push up)

Workout Structure: You have 3 exercises combined with a ladder workout structure. Start with 1 rep of each exercise in order, and move up the ladder until your time is up, adding a repetition with each consecutive set. How high up the ladder can you go? Continue until your time is up (10-15 min) and see how many reps you can do.

Continue up the ladder from 1 rep

Exercise (Push Up + Squat Thrust + Burpee) x 1 reps



Exercise (Push Up + Squat Thrust + Burpee) x 4 rep

Rest when you need rest

Workout Video Link: https://youtu.be/6OUFdyWwKpg?list=PLmLz07wH63h59VvzZt9L63VR1LBUnwgtq



https://youtu.be/6OUFdyWwKpg?list=PLmLz07wH63h59VvzZt9L63VR1LBUnwgtq



15 min of This Workout Burns Belly Fat Fast

Exercises:

Push-Up Jack •

Side to Side Squat Jumps •

DB Squat, Curl & Press •

Quick Feet •

Walking Plank •

Workout Structure: There are 5 exercises in this workout. Each exercise is completed in a circuit, for 30 seconds. Rest at the end of the circuit for 30 seconds and repeat the workout from the start for a total of 4-6 sets.

Push-Up Jack x 30 sec •

Side to Side Squat Jumps x 30 sec •

DB Squat, Curl & Press x 30 sec •

Quick Feet x 30 sec •

Walking Plank x 30 sec •

Rest 30 sec • Repeat 4-6 sets.

Workout Video Link: https://youtu.be/WITzgVRDQCY



https://youtu.be/WITzgVRDQCY



12 min Body-Weight MET-CON Workout

Exercises:

Jumping Jacks •

Spider-man Push Up •

Lunge Jumps •

Hollow Hold Rock •

Workout Structure: This workout consists of 3 body weight exercises and 1 cardio exercise. Each exercise is performed for 20 seconds, resting for 10 seconds before moving onto the next exercise in the sequence. Begin with the first body weight exercise and continue with the order shown below until all 3 exercises are completed. Each body weight exercise is followed by the cardio exercise in between, which is also performed for 20 seconds with 10 seconds rest. Repeat the circuit workout for 4-6 sets.

Spider-man Push Up x 20/10 sec •

Cardio: Jumping Jacks x 20/10 sec •

Lunge Jumps x 20/10 sec •

Cardio: Jumping Jacks x 20/10 sec •

Hollow Hold Rock x 20/10 sec •

Cardio: Jumping Jacks x 20/10 sec • Repeat 4-6 Times

Workout Video Link: https://youtu.be/8cMDQdzypNc



https://youtu.be/8cMDQdzypNc



12 min Home Workout Replaces One Hour in Gym

Exercises: Cross Touch Push-Ups • Jack Knives • DB Squat, Curl and Press •

Workout Structure

There are three exercises in this workout. Perform exercise 1 for 20 seconds and rest for 10 seconds before moving onto the next exercise in the circuit. Complete all 3 exercises. Repeat the full circuit eight times in total.

• Cross Touch Push-Ups x 20/10 sec

• Jack Knives x 20/10 sec

• DB Squat, Curl and Press x 20/10 sec Repeat full circuit 8 times

Workout Video Link https://youtu.be/Wdob5lui27Q



https://youtu.be/Wdob5lui27Q



Build a Bigger Chest at Home with this 4 minutes Push

UP Workout

Exercises: Push Ups •

Workout Structure Complete 5 repetitions of regular push ups. After the 5th push up, hold the bottom position of the push up for 5 seconds. (This is an isometric or static hold). Continue with this format for 4 minutes. 5 x Push Ups • 5 sec (Isometric) Hold - at the Bottom Of Push Up •

Continue x 4 min

Workout Video Link https://youtu.be/uMSrTAedTRs


q


https://youtu.be/uMSrTAedTRs



The Ultimate Travel Workout

Exercises: Cardio Exercise: Jumping Jacks • Push Ups • Forward Lunges • Pike Press • Reverse Lunges • Close Grip Push Ups •

Workout Structure: There are 5 body weight exercises and 1 cardio exercise. Perform 20 repetitions of the cardio exercise, followed by 10 repetitions of a body weight exercise. Continue until you have completed each exercise in the order shown, alternating between cardio and body weight exercises. Repeat this full circuit for a total of three sets. 20 x Jumping jacks • 10 x Push Ups • 20 x Jumping Jacks • 10 x Forward Lunges • 20 x Jumping Jacks • 10 x Pike Press • 20 x Jumping Jacks • 10 x Reverse Lunges • 20 x Jumping Jacks • 10 x Close Grip Push Ups •

Repeat full circuit 3 times

Workout Video Link https://youtu.be/jYQWMFL5rt0



https://youtu.be/jYQWMFL5rt0



Belly Fat Destroyer 3

Exercises:

Plyo Push Up in Quadruped Position

Triple Jump

Medicine Ball Slam

DB Overhead Reverse Lunges

DB Alternating Swing

Workout Structure: There are 5 exercises in this workout and you will complete each exercise in the order listed below as a circuit. This is a ladder workout so you will start with 12 repetitions of each exercise and continue down the ladder until you reach 2 repetitions. The repetitions are listed as 12, 10, 8, 6, 4 and 2. See how quickly you can do this. Rest 1 minute between sets if needed.

Exercise 1 to 5 x 12 reps each






Workout Video Link: https://youtu.be/_GxE6HnNN2w



https://youtu.be/_GxE6HnNN2w



Build An Amazing Upper-Body With This Push-Up

Workout

Exercises: Wide arm Push Up • Normal Push Up • Diamond Push Up • DB Renegade Rows • Pike Press •

Workout Structure: Complete only one repetition of each of the 5 push-up exercises listed without rest. Do as many rounds of this as you can in 5 minutes.

• Wide arm Push Up x 1 repetition

• Normal Push Up x 1 repetition

• Diamond Push Up x 1 repetition

• DB Renegade Rows x 1 repetition

• Pike Press x 1 repetition Continue for 5 minutes

Workout Video Link: https://youtu.be/EsX7QiKNyb8



https://youtu.be/EsX7QiKNyb8



Do This To Build Eye Popping 6 Pack Abs At Home

Exercises: Band Crunches • Band Reverse Crunches • Band Heel Touches •

Workout Structure This workout consists of three exercises. Complete 3 sets of each exercise in the order shown. Perform each exercise to failure. Band crunches x 3 to failure • Band reverse crunches x 3 to failure • Band heel touches x 3 to failure •

Workout Video Link https://youtu.be/yYb-PyEHhDQ



https://youtu.be/yYb-PyEHhDQ



The Best Beginner Fat Loss Workout

Exercises: Walk-Out • Forward Lunge • Bent Knee Push-Up • Plank to Downward-Dog • Jumping Jacks •

Workout Structure: This workout consists of a functional, lower body, upper body, core and cardio exercise. Complete each exercise in the sequence shown. Perform six repetitions of each exercise, except for the cardio exercise where you perform 20 repetitions. Continue for 10 minutes. Functional exercise: Walk Out x 6 • Lower body exercise: Forward Lunge x 6 • Upper body exercise: Bent Knee Push Up x 6 • Core exercise: Plank to Downward Dog x 6 • Cardio exercise: Jumping Jacks x 20 •

Continue for 10 min

Workout Video Link https://youtu.be/zaE5VsIXLUs



https://youtu.be/zaE5VsIXLUs



Burn Fat Fast With This 15 Min Full Body Home

Workout

Exercises:

Side to side one leg burpee •

Kick through + hip lift •

DB Squat, Curl + Press •

Workout Structure There are three exercises in this workout. Perform exercise 1 for 20 seconds and rest for 10 seconds before moving onto the next exercise in the circuit. Complete all 3 exercises. Repeat the full circuit ten times in total

• Side to Side One Leg Burpee x 20:10 sec

• Kick Through + Hip Lift x 20:10 sec

• DB Squat, Curl + Press x 20:10 sec Repeat full circuit 10 times

Workout Video Link: https://youtu.be/RsFdAAP0g3Y



https://youtu.be/RsFdAAP0g3Y



Body-Weight Triceps Home Workout For Mass - Work

All 3 Tricep Heads

Exercises:

Dips •

Diamond Push Ups •

Overhead Press •

Workout Structure This workout consists of 3 exercises. Complete 3 sets of 8-15 repetitions of each exercise in the order shown.

Dips x 3 sets of 8-15 reps •

Diamond Push Ups x 3 sets of 8-15 reps •

Overhead Press x 3 sets of 8-15 reps •

Workout Video Link https://youtu.be/O0Dl6qZ26WY



https://youtu.be/O0Dl6qZ26WY



Build An Amazing Upper Body At Home With These 3

Moves

Exercises:

• Push Up + Pike Press

• DB Renegade Row + DB Hammer Curl

• Dip + Knee Raise

Workout Structure This workout consists of 3 combo full body exercises. Complete each exercise to failure, rest 30 seconds and move onto the second and third exercise in listed. Continue this circuit of exercises for 20 minutes.

Combo one to failure - Push Up + Pike Press •

Rest 30 sec •

Combo two to failure - DB Renegade Row + DB Hammer Curl •

Rest 30 sec •

Combo three to failure - Dip + Knee Raise •

Rest 30 sec • Continue for 20 min as a Circuit

Workout Video Link https://youtu.be/oKoYzMf8W_s



https://youtu.be/oKoYzMf8W_s



3 Best Body-Weight Bicep Exercises For Mass - Build

Bigger Arms At Home

Exercises:

Head Bangers •

Neutral Grip Pull UP •

Chin Ups - wide and close grip •

Workout Structure This workout consists of 3 exercises. Complete 3 sets of each exercise to failure in the order shown. Rest 1.5 minutes between each set and exercise.

Head Bangers x 3 to Failure •

Neutral Grip x 3 to Failure •

Chin UPs x 3 to Failure • 1 min to 1.5 min rest between sets and exercises

Workout Video Link https://youtu.be/uT3xfmNBq24



https://youtu.be/uT3xfmNBq24



Extreme Belly Fat Destroyer 5

Exercises:

Plyo Pike Push up

Jumping Jacks

Elevated Bird Dog Wall Push

Line Jumps

Hop Squat and Jump

Sprinting

Workout Structure: This workout consists of 3 combo’s. Each combo contains a full body exercise and a cardio exercise. Begin with combo 1 and complete 5 sets of this combo following the reps and time listed before moving onto combo 2. Follow the same procedure with combo 3. Combo 1:

Plyo Pike Push Up x 10 reps

Jumping Jacks x 10 seconds

Rest x 10 seconds

Complete 5 sets Move onto Combo 2:

Elevated Bird Dog Wall Push x 10 reps

Line Jumps x 10 seconds

Rest x 10 seconds

Complete 5 sets Move onto Combo 3:

Hop Squat and Jump x 10 reps

Sprinting x 10 seconds

Rest x 10 seconds

Complete 5 sets

Workout Video Link: https://youtu.be/wGodNHhofAU



https://youtu.be/wGodNHhofAU



The Ultimate Beginner Home Muscle Building Workout

Exercises:

Push Up •

Bent Over Row •

Shoulder Press •

Half Squat •

Workout Structure There are 5 exercises in this workout. Complete 5 repetitions of each exercise as a circuit, in the order shown. Repeat for 7 sets.

Push UPs x 5 •

Bent Over Row x 5 •

Shoulder Press x 5 •

Squats x 5 • Repeat 7 times

Workout Video Link https://youtu.be/qCNgyuI2hU8



https://youtu.be/qCNgyuI2hU8



15 Min HIIT Home Workout For Fat Loss - TRI-Bata

Exercises:

Sprints •

Side to Side Skiers •

Half Burpee •

Workout Structure This workout consists of 3 exercises. Complete each exercise for 20 seconds, resting 10 seconds, before moving onto the next exercise in the circuit. Repeat the circuit for a total of 10 times.

Sprints x 20/10 sec •

Side to Side Skiers x 20/10 sec •

Half Burpee x 20/10 sec • Repeat full circuit 10 times

Workout Video Link https://youtu.be/kGB1jO_ligo



https://youtu.be/kGB1jO_ligo



12 Min Beginner Fat Loss Workout

Exercises:

Push UPs - upper body •

Forward Lunges - lower body •

Straight Arm Plank / Hollow Hold - core •

Jumping Jacks - cardio •

Workout Structure This workout consists of an upper, lower, core and cardio exercise. Follow the order shown below performing each exercise in the circuit for 15 seconds, resting 15 seconds between exercises. You can increase the difficulty of this workout by increasing the exercise time to 20 seconds and decreasing the rest to 10 seconds.

Push UPs x 15 sec •

Rest 15 sec •

Jumping Jacks x 15 sec •

Rest 15 sec •

Forward Lunges x 15 sec •

Rest 15 sec •


Rest 15 sec •

Straight Arm Plank / Hollow Hold x 15 sec •

Rest 15 sec •


Rest 15 sec • Repeat for 4 sets

Workout Video Link https://youtu.be/lj9I1kzhZ3E



https://youtu.be/lj9I1kzhZ3E



Burn Fat Fast With This 15 Min Extreme Home Workout

Exercises:

Walking Burpee •

DB Bent Over Row & Straight Leg Deadlift •

Plié Squat & Press •

Lunge + Hammer Curls •

Walk Out + Close Grip Push Up •

Jumping Jacks •

Workout Structure: This workout consists of 5 full body exercises and 1 cardio exercise. Each exercise is performed for 20 seconds, resting for 10 seconds before moving onto the next exercise in the sequence. Begin with the first full body exercise and continue with the order shown below until all 5 exercises are completed. Each full body exercise is followed by the cardio exercise in between, which is also performed for 20 seconds with 10 seconds rest. Repeat the circuit workout for 2-5 sets.

Walking Burpee x 20/10 •

Cardio: Jumping Jacks x 20/10 •

DB Bent Over Row & Straight Leg Deadlift x 20/10 •


Plié Squat & Press x 20/10 •


Lunge + Hammer Curls x 20/10. •


Walkout + Close Grip Push Up x 20/10 • Repeat for 2-5 rounds

Workout Video Link: https://youtu.be/zGcaZft41dw



https://youtu.be/zGcaZft41dw



15 Min Of This Burns Belly Fat Fast: Extreme Tabata

HIIT

Exercises:

DB Alternating Shoulder Press •

DB Alternating Bent Over Rows •

DB Split Squats •

Workout Structure: This workout consists of 3 exercises. Complete each exercise in the order shown, as a circuit, for 20 seconds, resting 10 seconds in-between exercises and sets. Repeat for a total of 10 rounds.

DB Alternating Shoulder Press x 20/10 sec •

DB Alternating Bent Over Rows x 20/10 sec •

DB Split Squats x 20/10 sec • Repeat 10 times

Workout Video Link: https://youtu.be/xMV5z-oEQgs



https://youtu.be/xMV5z-oEQgs



The Ultimate Beginner Home Muscle Building Workout:

Exercises:

Band Push Up •

Band Bent Over Row •

Band Squat •

Band Shoulder Press •

Band Straight Leg Deadlift •

Workout Structure: This workout consists of 5 exercises performed in a circuit. Perform 10 repetitions of each exercise in the order shown below. Rest 60 seconds and continue with the circuit for 15 minutes.

Band Push Up x 10 •

Band Bent Over Row x 10 •

Band Squat x 10 •

Band Shoulder Press x 10 •

Band Straight Leg Deadlift x 10 •

Rest 60 sec • Continue for 15 min

Workout Video Link: https://youtu.be/2kojzo_BHIE



https://youtu.be/2kojzo_BHIE



15 Min Extreme DB Fat Loss Workout

Exercises:

DB Swings •

Renegade Rows + Push Up •

Plié Squat + Press •

Gorilla Swings V2 •

Workout Structure: This workout consists of 4 full body exercises. Each exercise is performed in a circuit, in the order shown. Perform 16 repetitions of each exercise. Rest 30 seconds after each circuit and do as many circuits as you can in 15 minutes.

DB Swings x 16 Reps •

Renegade Rows + Push Up x 16 •

Plié Squat + Press x 16 •

Gorilla Swings V2 x 16 •


Workout Video Link: https://youtu.be/h0BVXd3FTos



https://youtu.be/h0BVXd3FTos



Extreme Towel Fat Burning Workout

Exercises:

Mountain Climber Push-Up •

Sliding Side Squat (L) •

Plank Slide Through •

Sliding Side Squat (R) •

Workout Structure: This workout consists of 4 exercises. Each exercise is performed in a circuit, in the order shown. Perform 10 repetitions of each exercise (5 repetitions on one arm/leg exercises). Rest 20 seconds after each circuit and do as many circuits as you can in 15 minutes.

MC Push UP x 10 •

Sliding Side Squat (L) x 5 •

Plank Slide Through x 10 •

Sliding Side Squat (R) x 5 •


Workout Video Link: https://youtu.be/3Cjruqzqf3M



https://youtu.be/3Cjruqzqf3M



15 Min Extreme HIIT Fat Burning Cardio Workout

Exercises:

Skiers •

Push UP Jack •

Burpee •

Workout Structure: This workout consists of 3 exercises. Each exercise is performed in a circuit, in the order show. Complete each exercise for 20 seconds, resting 10 seconds before moving onto the next exercise in the sequence. Repeat for a total of 10 rounds.

Skiers x 20/10 sec •

Push Up Jack x 20/10 sec •

Burpee x 20/10 sec • Repeat for 10 circuits

Workout Video Link https://youtu.be/uh9jeZGFgXc



https://youtu.be/uh9jeZGFgXc



Extreme Belly Fat Destroyer Workout 6

Exercises:

Push UP Plank

Mountain Climbers (feet to outside of hands)

Combo Exercise: Mountain Climber Jack Combination

Workout Structure: This workout consists of 3 exercises combining your core and cardio. Perform each exercise listed below for 20 seconds immediately after each other in a circuit. This is one set. Continue for a minimum of 10 sets. The push up plank exercise is the rest or active recovery exercise.

Push UP Plank x 20 sec (active recovery)

Mountain Climbers x 20 sec

Combo Exercise: Mountain Climber Jack Combination x 20 sec

Repeat above for 10 sets

Workout Video Link: https://youtu.be/6LcRzU2szGw



https://youtu.be/6LcRzU2szGw



Super Slow Workout Burns Fat & Builds Muscle

Exercises:

Push Up •

Squat •

Workout Structure: This workout consists of only 2 exercises. Each exercise is performed super-slowly. Perform 1 repetition of each exercise alternating between the two exercises for 10-15 minutes. Each repetition will take 20 seconds to complete. 10 seconds to slower and 10 seconds to rise.

1 x Push-Up down phase 10 seconds •

1 x Push-Up up phase 10 seconds •

1 x Squat down phase 10 seconds •

1 x Squat up phase 10 seconds • Continue for 10-15 minutes

Workout Video Link https://youtu.be/ZMOPZEC0FdU



https://youtu.be/ZMOPZEC0FdU



Most Fun & Intense Fat Loss Workout Ever

Exercises:

Burpees •

Push Ups •

Squats •

Workout Structure: This workout consists of 3 exercises. You have 1 minute to complete 5 Burpees and 10 Push-ups. Whatever time remains is your rest period. During the 2nd minute you perform 5 Burpees and 10 Squats. Whatever time remains is your rest period so work as quickly as possible. Repeat for 5-10 rounds. Within 60 seconds do

5 x Burpees •

10 x Push-Ups •

Whatever time remains is your rest period • Within 60 seconds do

5 x Burpees •

10 x Squats •

Whatever time remains is your rest period • Repeat for 5-10 circuits from the beginning

Workout Video Link https://youtu.be/YAjSvoPOt2g



https://youtu.be/YAjSvoPOt2g



The Ultimate 15 Min DB Fat Burning Workout

Exercises:

DB Clean & Press •

DB Swings •

DB Lunge & Curl •


Workout Structure: This workout consists of 4 exercises to be completed in a circuit in the order shown. Perform each exercise for 30 seconds and rest for 60 seconds at the end of the circuit. Complete 6 rounds of this circuit.

DB Clean & Press x 30 sec •

DB Swings x 30 sec •

DB Lunge & Curl x 30 sec •

Gorilla Swings V 1 x 30 sec •

Rest 60 sec • Repeat for 6 circuits

Workout Video Link https://youtu.be/YukxbLEjl58



https://youtu.be/YukxbLEjl58



18 Min Extreme MMA (Mixed Martial Arts) Fat Burning

Workout

Exercises:

Rubber Band Punching on 1-leg •

Band Crawl + Punching Medicine Ball •

Stability Ball Punches •

DB Sprawl Jumps •

Wall Climbs •

Workout Structure: This workout consists of 5 exercises. Each exercise is to be performed for 60 seconds in a circuit, following the sequence below. Rest 60 seconds and repeat from the start for a total of 3 sets.

Rubber Band Punching x 60 sec •

Band Crawl + Punching Medicine Ball x 60 sec •

Stability Ball Punches x 60 sec •

DB Sprawl Jumps x 60 sec •

Wall Climbs x 60 sec •

Rest 60 sec • Repeat for 3 circuits

Workout Video Link: https://youtu.be/IlvNMoxSd2g



https://youtu.be/IlvNMoxSd2g



15 Min Zero Cardio Fat Burning Home Workout

Exercises

Scorpion Tuck Push Up •

Lunge Walk Through •

Workout Structure: This workout consists of only 2 exercises. Each exercise is alternated, in the order shown. Perform 10 repetitions on the left of each exercise, and then 10 repetitions of each exercise on the right. Continue for 15 minutes.

STP Left x 10 reps •

Lunge WT Left x 10 reps •

STP Right x 10 reps •

Lunge WT Right x 10 reps • Continue for 15 min

Workout Video Link: https://youtu.be/-YYHh5i1hec



https://youtu.be/-YYHh5i1hec



Tri-Bata Workout. 15 Min Fat Burning HIIT Workout

Exercises:

Surfer •

Quick Burpee •

Kick Through •

Workout Structure: There are 3 exercises in this workout to be performed in a circuit. Perform each exercise for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit. Repeat for a total of 10 rounds.

Surfer x 20/10 •

Quick Burpee x 20/10 •

Kick Through x 20/10 • Repeat for 10 rounds

Workout Video Link: https://youtu.be/QfucnM9KleM



https://youtu.be/QfucnM9KleM



15 Min Of This Burns Fat And Builds Muscle - Zero Cardio

Exercises:

Chin-ups •

Deep squats •

Knee raises •

Workout structure: There are 3 exercises in this workout. Complete the exercises listed in a circuit. Begin with 5 reps of each exercise. With each successive circuit add one repetition to each exercise. Continue for 15 minutes to see how high up the ladder of repetitions you can get.

Chin Ups x 5 reps •

Deep Squats x 5 reps •

Knee Raises x 5 reps •



Knee Raises x 6 reps •



Knee Raises x 7 reps • Continue for 15 min as see how high up the ladder of repetitions you can get

Workout Video Link: https://youtu.be/tGen9kvsSKI



https://youtu.be/tGen9kvsSKI



Low Impact Hiit Fat Burning Workout

Exercises:

Push up hold •

Squat hold •

Walking burpees •

Workout structure This workout consists of 3 exercises to be performed in a circuit. Begin with 1 repetition of the Push Up Isometric Hold. This requires you to hold yourself off the floor at the bottom of a push-up position for 5 seconds. This is followed by 5 Walking Burpees. Immediately thereafter perform 1 repetition of the Squat Isometric Hold where you hold the bottom of the squat position for 5 seconds. Once all 3 exercises are completed, start again and continue for 10-20 minutes.

• 1 repetition =

• 5 sec push up isometric hold

• 5 walking burpees

• 5 sec isometric squat hold Do as many repetitions as possible in 10-20min

Workout Video Link: https://youtu.be/w8R70X8o7NU



https://youtu.be/w8R70X8o7NU



20 Min DB Weight Loss Workout

Exercises:

Squat + DB Pulse •

Renegade Row + Push Up •

DB Skiers •

Gorilla Swings •

Squat, Curl + Press •

Workout structure: There are 5 exercises in this workout. Perform 15 repetitions of each exercise. Complete the exercises in the order listed, as a circuit. Rest 30 seconds and perform as many rounds of the circuit as you can in 20 minutes.

Squat + DB Pulse x 15 reps •

Renegade Row + Push Up x 15 reps •

DB Skiers x 15 reps •

Gorilla Swings x 15 reps •

Squat, Curl + Press x 15 reps •

Rest 30 sec • Continue for 20 minutes

Workout Video Link: https://youtu.be/dYYbMDKXpFE



https://youtu.be/dYYbMDKXpFE



Extreme Belly Fat Destroyer Workout 7

Exercises:

DB Push Up

DB Bent Over Row

DB Push Press

DB Bicep Curl

DB Kickback

DB Forward Lunge Alternating Legs

DB Reverse Lunge Alternating Legs

Workout Structure: This is a complex workout. Use the same set of dumbbells and perform all the exercises straight after each other. Perform 10 repetitions of 7 exercises and repeat this circuit for 4-6 sets. Rest where needed.

Exercise 1 DB Push UP x 10 reps

Exercise 2 DB Bent Over Row x 10 reps

Exercise 3 DB Push Press x 10 reps

Exercise 4 DB Bicep Curl x 10 reps

Exercise 5 DB Kickback x 10 reps

Exercise 6 DB Forward Lunge x 10 reps (in total)

Exercise 7 DB Reverse Lunge x 10 reps (in total)

As a circuit, complete 4-6 sets

Workout Video Link: https://youtu.be/1Q3YdRhl7H8



https://youtu.be/1Q3YdRhl7H8



Screw Cardio - Tri-Bata Fat Burning Workout V2

Exercises

Jack Knives •

DB Swings •


Workout structure: There are 3 exercises in this workout to be performed in a circuit. Perform each exercise for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit. Repeat for a total of 10 rounds.

Jack Knives x 20/10 •

DB Swings x 20/10 •

Hollow Hold Rock x 20/10 • Repeat for 10 circuits

Workout Video Link: https://youtu.be/-fozTl6aZRg



https://youtu.be/-fozTl6aZRg



Super Effective Abs Workout - Beginners /

Intermediates

Exercises:

MB Drop Off •

MB Russian Twist •

MB Reverse Crunch •

Workout Structure There are 3 exercises in this workout to be performed in a circuit. Perform each exercise for 20 seconds, before moving onto the next exercise in the circuit. Rest for 20 seconds and repeat the circuit for as many rounds as possible in 10 minutes.

MB Drop Off x 20 sec •

MB Russian Twist x 20 sec •

MB Reverse Crunch x 20 sec •


Workout Video Link: https://youtu.be/3RPb1MZJ1YI



https://youtu.be/3RPb1MZJ1YI



15 Min Fat Burning Complex Workout

Exercises:

DB Push Ups •

DB Bent Over Rows •

DB Push Press •

DB Bicep Curls •

DB Kickbacks •

DB Alternating Forward Lunges •

DB Alternating Reverse Lunges •

Workout structure: This workout consists of 7 exercises. Perform each exercise for 10 repetitions as a circuit, in the order shown. Rest 1 minute and repeat the circuit for as many rounds as possible in 15 minutes.

DB Push UPs x 10 •

DB Bent Over Rows x 10 •

DB Push Press x 10 •

DB Bicep Curls x 10 •

DB Kickbacks x 10 •

DB Alternating Forward Lunges x 10 •

DB Alternating Reverse Lunges x 10 •

Rest 1 min • Continue for 15 minutes

Workout Video Link: https://youtu.be/IkpWnbPZJ5Y



https://youtu.be/IkpWnbPZJ5Y



The Best 6 Pack Abs Workout For Beginners

Exercises

Dumbbell Crunch •

Reverse Crunch •

Bicycle Crunch •

Walking Plank •


DB Crunch x 20/10 sec •

Reverse Crunch x 20/10 sec •

Bicycle Crunch x 20/10 sec •

Walking Plank x 20/10 sec • Repeat for 4 circuits

Workout Video Link: https://youtu.be/YgxyBrzwHhg



https://youtu.be/YgxyBrzwHhg



10 Min Hybrid Extreme Fat Burning Workout V2

Exercises

Jumping Jacks •

Push Up - one leg in •

Squat Jumps •

Walkout + Close Grip Push UP •

Workout structure There are 4 exercises in this workout to be performed as a circuit. Perform each exercise for 15 seconds, immediately after each other in the order shown below. Repeat for as many rounds as possible in 10 minutes.


Push UP - one Leg in x 15 sec •

Squat Jumps x 15 sec •

Walkout + Close Grip Push Up x 15 sec • Repeat for 10 minutes

Workout Video Link: https://youtu.be/s6_0FT4MCXY



https://youtu.be/s6_0FT4MCXY



12min MRT Fat Loss Workout

Exercises

MB Side to Side Push Up •

Lunge Jumps •

Squat Curl Press •


MB Side to Side Push Up x 20/10 sec •


DB Squat, Curl + Press x 20/10 sec • Repeat for 8 circuits

Workout Video Link: https://youtu.be/6TmsJ52GaM0



https://youtu.be/6TmsJ52GaM0



Screw Cardio! Beginner MET-CON Workout

Exercises:

Squat •

Push Up •

DB Push Press •


Squat x 20/10 sec •

Push Up x 20/10 sec •

Push Press x 20/10 sec • Repeat full circuit 10 times

Workout Video Link: https://youtu.be/uZjlebJIDbU



https://youtu.be/uZjlebJIDbU



The Ultimate Core Workout

Exercises:

Plank •

Side Plank Left •

Side Plank Right •

Reverse Plank •

Workout Structure: There are 4 exercises in this workout to be performed as a circuit. Perform each exercise for 30 seconds before moving onto the next exercise in the circuit. Rest 30 seconds and repeat as many rounds as possible in 10 minutes.

Plank x 30 sec •

Side Plank Left x 30 sec •

Side Plank Right x 30 sec •

Reverse Plank x 30 sec •


Workout Video Link https://youtu.be/QePATtw6kmk



https://youtu.be/QePATtw6kmk



15 Min Extreme Complex Fat Loss Workout

Exercises:

Jumping Jacks •

Push UPs •

Deep Squats •

Pike Press •

Table Top Thrusts •

Close Grip Push UPs •

Workout Structure: There are 5 body weight exercises and 1 cardio exercise in this workout. Start with the first body weight exercise and perform 10 repetitions of each exercise as a circuit in the order shown. Between each of the body weight exercises complete 10 jumping jacks. Perform as many rounds as possible of the circuit within 10 minutes.

Push Ups x 10 •

Jumping Jacks x 10 •

Deep Squats x 10 •


Pike Press x 10 •


Table Top Thrusts x 10 •


Close Grip Push Up x 10 • Continue for 10 min

Workout Video Link https://youtu.be/UeQYi77UuAg



https://youtu.be/UeQYi77UuAg



Burn Fat & Build Muscle With This Extreme Full Body

Home Workout

Exercises:

Band Push Up •

Band Squat •

Band Shoulder Press •

Band Straight Leg Deadlift •

Band Bent Over Row •

Workout Structure: There are 5 exercises in this workout to be performed in a circuit. Perform 10 repetitions of each exercise in the order shown. Do as many rounds of the circuit as possible in 15 minutes.

Band Push UP x 10 •

Band Squat x 10 •

Band Shoulder Press x 10 •

Band Straight Leg Deadlift x 10 •

Band Bent Over Row x 10 • Continue for 15 minutes

Workout Video Link: https://youtu.be/axnQnRMo0dY



https://youtu.be/axnQnRMo0dY



The 12 min belly Fat Destroyer Workout

Exercises:

Gorilla Swings V1

Full Body DB Skiers

Gorilla Swings V2

Push-Up Jack

Gorilla Swings V3

Workout Structure: There are 5 exercises in this workout and you complete each exercise in order for 20 seconds, resting only 10 seconds and then move onto the next exercise listed in the circuit. Repeat this full circuit 5 times.

Gorilla Swings V1 20/10 sec

Full Body DB Skiers 20/10 sec


Push Up Jack 20/10 sec


Repeat Full Circuit 5 x

Workout Video Link: https://youtu.be/ATfgamzs_vY



https://youtu.be/ATfgamzs_vY



20 Min Full Body Fat Burning Workout

Exercises:

Thrust Spider-man Push Up •

Reverse Lunge + Sprinter Knee Up •

One Arm Dumbbell Squat + Push •

Jumping Jacks •

Full Body Jack •

Workout Structure This workout consists of 5 exercises to be completed as a circuit in the order shown. Complete 10 repetitions of the first, second and third exercise listed but only on one side (left). Recover with 20 jumping jacks. Complete 10 repetitions of the third, second and first exercise (reverse order) but this time to the other side (right). Finish off with 10 Full-Body Jacks. See how many circuits you can do in 20-25 minutes.

Thrust Spider-man Push up x 10 - Left Side •

Reverse Lunge + Sprinter Knee x 10 - Left Side •

One Arm Dumbbell Squat + Push x 10 - Left Side •

Jumping Jacks x 20 •(Reverse order)

One Arm Dumbbell Squat + Push x 10 - Right Side •

Reverse Lunge + Sprinter Knee Up x 10 - Right Side •

Thrust Spider-man Push-up x 10 - Right Side •

Full Body Jack x 10 • Continue for 20-25 minutes

Workout Video Link: https://youtu.be/6GMBnU8xdXw



https://youtu.be/6GMBnU8xdXw



DB Belly Fat Demolisher Workout

Exercises:

DB Pull Through •

DB Full Body Skiers •

DB Discus •

Workout Structure There are 3 exercises in this workout to be performed in a circuit. Perform each exercise for 20 seconds before moving onto the next exercise in the circuit. Repeat for a total 10 rounds.

DB Pull Through x 20 sec •

DB Full Body Skiers x 20 sec •

DB Discus x 20 sec • Repeat circuit 10 x

Workout Video Link: https://youtu.be/WBxwqWXEa8Q



https://youtu.be/WBxwqWXEa8Q



9 Min TRI-Bata Belly Fat Burning Workout

Exercises:

Squat Jumps •

Tricep Combo •

Core Walkout •

Workout Structure There are 3 exercises in this workout to be performed in a circuit. Perform each exercise for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit. Repeat for a total of 6 rounds.

Squat Jumps x 20/10 sec •

Tricep-Combo x 20/10 sec •

Core Walkout x 20/10 sec • Repeat full circuit 6 times

Workout Video Link: https://youtu.be/O4UIeIT4e5c



https://youtu.be/O4UIeIT4e5c



Perfect Home Muscle Building Workout For Beginners

And Teenagers

Exercises:

Push Ups •

Inverted Rows •

Pike Press •

Squat •

Workout Structure: This workout consists of 4 exercises. Begin with the first exercise and do as many repetitions as you can within 3 minutes. Rest when needed. Once time is up rest for a full minute before moving onto the next exercise in the sequence following the same workout structure.

Push UPs x 3 min •

Rest x 1 min •

Inverted Rows x 3 min •

Rest x 1 min •

Pike Press x 3 min •

Rest x 1 min •

Squat x 3 min •

Workout Video Link: https://youtu.be/kdiiwkq6iLY



https://youtu.be/kdiiwkq6iLY



12min Unilateral Belly Fat Burning Workout V2

Exercises:

Discus Thrower •

Lunge Walk Through •

Squat, Curl & Press •

Workout Structure: There are 3 exercises in this workout to be performed in a circuit. Begin by performing exercise one to the left for 20 seconds, resting 10 seconds. Then perform the same exercise to the right side for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit. Perform each exercise in the sequence first on the left side, followed by the right side. Repeat the entire circuit from the start for a total of 4 rounds.

Discus Thrower Left x 20/10 sec •

Discus Thrower Right x 20/10 sec •

Lunge Walk Through Left x 20/10 sec •

Lunge Walk Through Right x 20/10 sec •

Squat, Curl & Press Left x 20/10 sec •

Squat, Curl & Press Right x 20/10 sec • Repeat for 4 circuits

Workout Video Link: https://youtu.be/SP3CoT38x-A



https://youtu.be/SP3CoT38x-A



Belly Fat Destroyer Workout 12

Exercises:

DB Squat Curl and Press

DB Renegade Row with Push Up

Workout Structure: Perform exercise 1 (DB Squat Curl and Press) for 30 seconds. Rest 10 seconds. Perform exercise 2 (DB Renegade Row with Push Up) for 30 seconds. Rest 10 seconds. Continue down the pyramid by completing each exercise for 20 seconds and then 10 seconds. Reverse and move up the pyramid increasing the exercise time from 10 to 20 to 30 seconds with each set. Repeat the pyramid for 3 sets.

Exercise 1+2 x 30 sec / 10 sec





X 3 circuits

Workout Video Link https://youtu.be/lNQHo_whkd8



https://youtu.be/lNQHo_whkd8



Build An Amazing Chest At Home With No Equipment –

Peter Carvell’s Personal Chest Workout

Exercises:

Push Ups •

Dips •

Decline Push Ups •

Wide Grip Push Up •

Workout Structure: This workout consists of 4 exercises. Complete each exercise listed following the reps and sets provided before moving onto the next exercise in the sequence.

Push Ups 4 x (8 to 15 reps) •

Dips 3 x Failure •

Decline Push Ups 3 x (8 to 15 reps) •

Wide Grip Push Up 3 x Failure •

Workout Video Link: https://youtu.be/FMT7t_EgN1g



https://youtu.be/FMT7t_EgN1g



10 Min Extreme Hybrid Fat Burning Workout V2

Exercises:

Jumping Jacks •

Push-Up Mountain Climber Combo •

Squat Jumps •

Walk Out + Close Grip Push-Up •

Workout Structure: This workout consists of 4 exercises. Perform each exercise for 15 seconds in a circuit, following the order shown below. Continue for 10 minutes competing as many rounds as possible.

Jumping Jacks - 15 sec •

Push Up Mountain Climber Combo - 15 sec •

Squat Jumps - 15 sec •

Walk Out + Close Grip Push Up - 15 sec • Continue for 10 minutes

Workout Video Link: https://youtu.be/hl2nnJlutO4



https://youtu.be/hl2nnJlutO4



The Best Beginner Isometric Bicep Workout

Exercises:

Isometric Bicep Hold •

Towel Isometric Hammer Curl •

Workout Structure: This workout consists of 2 exercises to be completed isometrically. Hold each repetition of each exercise for 5 seconds, and repeat 5 times to make one set. Complete 3-5 sets of each exercise.

Isometric Bicep Hold - 5 sec hold x 5 reps x 3-5 sets •

Towel Isometric Hammer Curl - 5 sec hold x 5 reps x 3-5 sets •

Workout Video Link: https://youtu.be/uGZ59cRyNcA



https://youtu.be/uGZ59cRyNcA



15 Min TRI-Bata Fat Burning Workout

Exercises:

Plyo Split Squat •

Plyo Push-up Jack •

Jack Knives •

Workout Structure: There are 3 exercises in this workout to be performed in a circuit. Perform each exercise for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit. Repeat for a total of 10 rounds.

Plyo Split Squat x 20/10 sec •

Plyo Push-up Jack x 20/10 sec •

Jack Knives x 20/10 sec • Repeat for 10 circuits

Workout Video Link: https://youtu.be/iG1aytrh7Gc



https://youtu.be/iG1aytrh7Gc



10 min DB Belly Fat Destroyer Workout 7

Exercises

Sprinting

Plyo Lunge Jump + Hammer Curl

Quick Bent Over Rows

Gorilla Swings V2

DB Squat Curl Press

Workout Structure There are 5 exercises which should be completed in the order listed, as a circuit, each for

20 seconds. You should rest at the end of each circuit for 20 seconds and repeat the circuit for a total of 5 sets.

Sprinting x 20 seconds

Plyo Lunge Jump + Hammer Curl x 20 seconds

Quick Bent Over Rows x 20 seconds

Gorilla Swings V2 x 20 seconds

DB Squat Curl Press x 20 seconds

Rest 20 seconds

Complete for 5 total circuits

Workout Video Link: https://youtu.be/Cvs6G8RYi1o



https://youtu.be/Cvs6G8RYi1o



Extreme Unilateral Fat Burning Workout

Exercises:

1-arm DB Split Squat •

1-arm DB Row •

1-arm DB Squat, Curl, Press •

Workout Structure: This workout consists of 3 exercises to be completed as a circuit in the order shown. Complete 10 repetitions of exercise one, two and three but only on one side (left). Then complete 10 repetitions of the third, second and first exercise (in reverse order) but this time to the other side (right). See how many circuits you can do

1-arm DB Split Squat Left x 10 •

1-arm DB Row Left x 10 •

1-arm DB Squat, Curl, Press Left x 10 •

1-arm DB Squat, Curl, Press Right x 10 •

1-arm DB Row Right x 10 •

1-arm DB Split Squat Right x 10 •

Workout Video Link: https://youtu.be/LHMGnpN49N4



https://youtu.be/LHMGnpN49N4



Extreme 14 Min Bodyweight Fat Burning Circuit

Exercises:

Hindu Push Up •

V Sit-UPs •

Quick Feet •

Walk Out + Push Up •

Jack Knives •

Jumping Jacks •

Workout Structure: This workout consists of 6 exercises, a combination of full body, cardio and core exercises. Perform each exercise for 30 seconds, in a circuit, following the sequence listed below. Rest 60 seconds and complete 4 rounds in total.

Hindu Push Up - 30 sec •

V Sit-Up - 30 sec •

Quick Feet - 30 sec •

Walk Out + Push Up - 30 sec •

Jack Knives - 30 sec •

Jumping Jacks - 30 sec •

Rest 60 sec • Repeat for 4 rounds

Workout Video Link: https://youtu.be/URaPtVoUW9E



https://youtu.be/URaPtVoUW9E



The Ultimate Core Workout For Beginners

Exercises:

Hollow Hold Plank •

Reverse Plank •

Side Plank •

Workout Structure: This workout consists of 3 exercises to be completed in a circuit. Follow the exercise order provided and perform each exercise for 10 seconds. Rest 30 seconds and repeat the circuit, doing as many rounds as possible in 10 minutes.

Hollow Hold Plank x 10 sec •

Reverse Plank x 10 sec •

Side Plank Right x 10 sec •

Side Plank Left x 10 sec •


Workout Video Link: https://youtu.be/WTGCvuNgQxo



https://youtu.be/WTGCvuNgQxo



Extreme Super Slow Muscle Building Workout

Exercises:

DB Squat •

DB Hammer Curl •

DB Lateral Raise •

DB Stiff Leg Deadlift (down) •


DB Kickbacks •

DB Stiff Leg Deadlift (up) •

Workout Structure: Follow the exercise sequence listed below and perform each exercise as a flow routine. You only need to do one repetition of each exercise but take 5 seconds for the negative phase and 5 seconds for the positive phase of each repetition. Therefore the entire flow should take 70 seconds to complete. Complete 7-8 rounds resting where you need to.

DB Squat •

DB Hammer Curl •

DB Lateral Raise •

DB Stiff Leg Deadlift (down) •


DB Kickbacks •

DB Stiff Leg Deadlift (up) • Repeat for 7-8 repetitions

Workout Video Link https://youtu.be/hv6isWkEZJU



https://youtu.be/hv6isWkEZJU



Isometric Fat Blaster Workout

Exercises:

Isometric Push Up •

Isometric Split Squat •

Workout Structure: This workout consists of 2 exercises. Alternate between the two exercises, performing 5 reps of each. Each repetition consists of 3 movements and a 3 second isometric (static) hold at the bottom position. Continue for 10 minutes.

1 rep is 3 movements + 3 sec isometric hold (3 + 3 sec = 1) •

Push Up x 5 reps •

Split Squat x 5 reps (only on one side, switch sides with each set) •

Rest 30 seconds if needed • Continue for 10 minutes

Workout Video Link https://youtu.be/KEWv0Lh618w



https://youtu.be/KEWv0Lh618w



Beginner Home Muscle Building Workout

Exercises:

Pull Ups •

Band Decline Push Ups •

DB Squat •

Seated DB Shoulder Press •

Workout Structure: This workout consists of 4 exercises. Begin with the first exercise listed and complete 4 sets to failure. Rest 2 minutes between each set.After a 3 minute rest period move onto the next exercise in the sequence. Continue until all the exercises have been completed.

Pull Ups: 4 x failure •

Rest 3 minutes •

Band Decline Push Ups: 4 x failure •

Rest 3 minutes •

DB Squat: 4 x failure •

Rest 3 minutes •

Seated DB Shoulder Press: 4 x failure •

Workout Video Link: https://youtu.be/iEYFB9Uuy18



https://youtu.be/iEYFB9Uuy18



Best Bodyweight Shoulder Workout Ever

Exercises:

Pike Push-Up •

Towel High Pulley Row / Face Pull •

Towel Lateral Pull •

Workout Structure: This workout consists of 3 exercises. Begin with the first exercise listed and complete 4 sets of 6-12 repetitions or to failure. Rest 2 minutes between each set.After a 3 minute rest period move onto the next exercise in the sequence. Continue until all the exercises have been completed.

Pike Push-up: 4 sets x 6-12 reps (failure) •

Towel High Pulley Row: 4 sets x 6-12 reps (failure) •

Towel Lateral Pull: 4 sets x 6-12 reps (failure). •

Workout Video Link: https://youtu.be/u4i039GtqLE



https://youtu.be/u4i039GtqLE



15 Min Fat Blaster Super-Bowl Workout

Exercises:

Push-Up •

Quick Feet •

Workout Structure: This workout consists of 2 exercises, each performed for 10 seconds immediately after each other. Rest 10 seconds and begin again, completing 30 sets.

Push-up x 10 sec •

Quick feet x 10 sec •

Rest 10 sec • Repeat for 30 sets

Workout Video Link: https://youtu.be/UQnjBQtOQwg



https://youtu.be/UQnjBQtOQwg



Extreme 15 Min Fat Blaster Dumbbell Workout:

Exercises:

DB Renegade Row + Push Up •

DB Squat, Curl, Press •

DB Reverse Lunge + Hammer Curl •

Workout Structure: This workout consists of 3 exercises to be completed in the order shown. Perform the workout as a flow, doing only 1 repetition of each exercise in the sequence and continuing for 15 minutes doing as many rounds as possible.

DB Renegade Row + Push Up - each arm x 1 repetition •

DB Squat, Curl, Press x 1 repetition •

DB Reverse Lunge + Hammer Curl - each side x 1 repetition • Continue for 10-15 minutes

Workout Video Link: https://youtu.be/jUU3OSih1z0



https://youtu.be/jUU3OSih1z0



15 min Full Body Belly Fat Destroyer Workout 8

Exercises:

Mountain Climber Jumping Jack Variation

Squat Jumps

DB Push Press

Quick Feet

Surfer

Workout Structure: There are 5 exercises which should be completed in the order listed, as a circuit, each for

20 seconds. You should rest at the end of each circuit for 20-30 seconds and repeat the entire circuit from the beginning. See how many full circuits you can do in 15 minutes.

Mountain Climber Jumping Jack Variation x 20 seconds

Squat Jumps x 20 seconds

DB Push Press x 20 seconds

Quick Feet x 20 seconds

Surfer x 20 seconds

Rest 20-30 seconds

Continue for 15 minutes

Workout Video Link: https://youtu.be/J3DZdog_NAI



https://youtu.be/J3DZdog_NAI



Extreme Fat Burning Ladder Workout

Exercises:

Push-up •

Squat Thrust •

Burpee (without the push up) •

Workout Structure: This workout consists of 3 exercises to be performed in a circuit. Perform each exercise using a ladder structure. Begin with only 1 repetition of each exercise. Then move onto 2 repetitions of each exercise and so on adding a repetition with each set. Continue for 10-20 minutes and see how high up the ladder of repetitions you can go.

Push-up x 1 rep •

Squat Thrust x 1 rep •

Burpee x 1 rep •

Push-up x 2 reps •

Squat Thrust x 2 reps •

Burpee x 2 reps •

Push-up x 3 reps •

Squat Thrust x 3 reps •

Burpee x 3 reps • Continue for 10-20 min

Workout Video Link: https://youtu.be/2AUbMP3-Pe4



https://youtu.be/2AUbMP3-Pe4



Killer Home Bicep Workout: Build Bigger Arms Fast

Exercises:

Band Concentration Squat Curl •

Incline Band Curl •

Band Cross Body Hammer + Bicep Curl •

Workout Structure: This workout consists of 3 exercises. Begin with the first exercise listed and complete 3 sets to failure. Rest 1-1.5 minutes between each set. Continue until all the exercises have been completed.

Concentration Squat Curl: Failure x 3 •

Incline Band Curl: Failure x 3 •

Cross Body Hammer + Bicep Curl: Failure x 3 •

Workout Video Link: https://youtu.be/GYuDLNZiyDU



https://youtu.be/GYuDLNZiyDU



Extreme Cardio & Abs Workout

Exercises:

Cardio: •

Star Jack or Jumping Jack •

Core: •




Abs: •

Medicine Ball Double Crunch •

Exercise Ball Knee Tuck •

Heel Touches •

Workout Structure: Begin with the cardio portion of this workout. Choose between the 2 cardio exercises provided and complete the following workout structure:

30 sec active x 30 sec rest •




Repeat for a total of 5 rounds • Move onto the abs/core portion of the workout. This consists of 3 combo’s. Each combo consists of 1 core and 1 abdominal exercise. Perform the core exercise for 30 seconds and perform 20 repetitions of the abdominal exercise. Complete 3 sets of each combo, rest 30 seconds and then move onto the next combo.

Combo 1 •

Gorilla Swings V1 x 30 sec •

MB Double Crunch x 20 reps •

X 3 •

Rest 30 sec and move onto... •

Combo 2 •


Exercise Ball Knee Tuck x 20 reps •



X 3 •

Rest 30 sec and move onto •

Combo 3 •


Heel Touches x 20 reps •

X 3 •

Workout Video Link: https://youtu.be/7SAXaWK-L3k



https://youtu.be/7SAXaWK-L3k



The Best Beginner 6 Pack Abs & Core Workout - 3 Min

Follow Along

Exercises:

Knee Plank •

Crunches •

Knee Side Plank L & R Side •

Heel Touches •

Reverse Crunches •

Bridge •

Workout Structure: This workout consists of 7 exercises to be completed in order as described below. Each exercise is performed for 20 seconds immediately after each other. Perform 2-4 rounds of the entire sequence.

Knee Plank x 20 sec •

Crunches x 20 sec •

Knee Side Plank x 20 sec •

Heel Touches x 20 sec •

Knee Side Plank x 20 sec •

Reverse Crunches x 20 sec •

Bridge x 20 sec • Repeat 2-4 in circuit

Workout Video Link: https://youtu.be/wjhqq2OKGXY



https://youtu.be/wjhqq2OKGXY



The Best Teens Fat Burning Workout Ever

Exercises:

Jumping Jacks •

Push Ups •

Lunges •

Burpee (No Jump) •

Mountain Climbers (Outside Hands) •

Workout Structure: This workout consists of 5 exercises. Begin with the first exercise in the sequence and perform it for 20 seconds, resting 20 seconds before moving onto the next exercise. Continue until all the exercises have been completed and repeat from the start for 3-4 rounds.

Jumping Jacks x 20 sec active; 20 sec rest •

Push Ups x 20 sec active: 20 sec rest •

Lunges x 20 sec active : 20 sec rest •

Burpee (No Jump) x 20 sec active: 20 sec rest •

Mountain Climbers (Outside Hand) x 20 sec active: 20 sec rest • Repeat for 3-4 circuits

Workout Video Link: https://youtu.be/bUNPy5Nn3NM



https://youtu.be/bUNPy5Nn3NM



The Perfect Weight Loss Workout for Beginners -

Exercises:

Push Ups - kneeling •

Forward Lunges •

Pike Press •

Reverse Lunges •

Close Grip Push Ups - kneeling •

Jumping Jacks •

Workout Structure: This workout consists of 5 combo’s which each consist of one weight training and one cardio exercise. Perform each exercise for 15 seconds and rest for 15 seconds before moving onto combo 2 and so on until all the combo’s have been completed. This makes one giant circuit which is to be repeated for 2 to 5 rounds.

Combo = Weight training exercise x 15 sec + Cardio exercise x 15 sec •

Rest x 15 sec •

Combo 1 + 2 + 3 + 4 + 5 •

X 2-5 •

Combo 1: •

Knee Push Up x 15 sec •


Rest x 15 sec and move onto ... •

Combo 2: •




Combo 3: •

Pike Press x 15 sec •



Combo 4: •



Reverse Lunges x 15 sec •



Combo 5: •

Knee Close Grip Push Ups x 15 sec •


Rest x 15 sec • Repeat combo 1-5 x 2-5 rounds

Workout Video Link: https://youtu.be/RC65lbgyxSg



https://youtu.be/RC65lbgyxSg




Exercises:

Compound Exercise: Forward Lunge with Hammer Curls

Core Exercise: Gorilla Swing V1

Cardio Exercise: Sprinting on the Spot

Compound Exercise: Renegade Rows with Push Up


Compound Exercise: Walk Out with Push Up (Close Grip)


Workout Structure This workout consists of 3 mini circuits. Each mini circuit consists of 1 compound exercise, 1 core exercise and 1 cardio exercise. Begin with mini circuit 1 and perform each exercise for 20 seconds. Rest 20 seconds and move onto mini circuit 2 and 3 following the same structure. All three circuits will take 4 minutes to complete. Continue for 16-20 minutes. Mini Circuit 1:

Compound Exercise: Forward Lunge with Hammer Curls x 20 Sec

Core Exercise: Gorilla Swing V1 x 20 Sec

Cardio Exercise: Sprinting on the Spot x 20 Sec

Rest 20 Sec

Move to Circuit 2 Mini Circuit 2:

Compound Exercise: Renegade Rows with Push Up x 20 Sec

Core Exercise: Gorilla Swings V2 x 20 Sec


Rest 20 Sec

Move to Circuit 3 Mini Circuit 3:

Compound Exercise: Walk Out with Push Up x 20 Sec

Core Exercise: Gorilla Swing V3 x 20 Sec


Rest 20 Sec Start again with Mini Circuit 1. Beginners Complete 2 rounds of above sequence. Intermediate Advanced complete 4-5

rounds of this giant circuit to make 16-20 minutes.

Workout Video Link:



https://youtu.be/tNlaUR9pGcU



https://youtu.be/tNlaUR9pGcU



Advanced Body Weight Chest Workout

Exercises:

Push UP •

Pike Push Up •

incline Push Up •

Floor Sliding Fly •

Workout Structure: This workout consists of 4 exercises, each performed for 3 sets to failure. Rest 2-3 minutes between each set. For each repetition, perform the positive phase of the exercise explosively and the negative phase as slowly as possible to increase the time under tension to 4-5 seconds.

Push Up 3 sets x failure •

Pike Push Up 3 sets x failure •

Incline Push UP 3 sets x failure •

Floor Sliding Fly 3 sets x failure •

Workout Video Link: https://youtu.be/bTkm9VYroM4



https://youtu.be/bTkm9VYroM4



Extreme Six Pack Abs Workout

Exercises:

Kick-Through •

Towel Russian Twist •

Towel Sliding Circles •

Kneeling Towel Slide Out •

Towel Drag •

Leg Raise + Hip Thrust •

Workout Structure: This workout consists of 6 exercises to be performed as a circuit following the order provided. Perform each exercise for 30 seconds immediately after each other, before taking a 60 second rest period. Repeat for 4 sets in total.

Kick-Through x 30 sec •

Towel Russian Twist x 30 sec •

Towel Sliding Circles x 30 sec •

Kneeling Towel Slide Out x 30 sec •

Towel Drag x 30 sec •

Leg Raise + Hip Thrust x 30 sec •

Rest x 60 sec • Repeat for 4 sets

Workout Video Link: https://youtu.be/Mo52NRgSXfk



https://youtu.be/Mo52NRgSXfk



Extreme Fat Loss Cardio And Core Workout

Exercises:

DB Full Body Ski and Reach •

Gorilla Swing V3 •

Workout Structure: This workout consists of 2 exercises. Each exercise is performed immediately after each other for 20 seconds. Rest for 20 seconds and repeat for a total of 25 minutes.

Full Body Ski and Reach x 20 sec •

Core Exercise x 20 sec •

Rest x 20 sec • Continue for 25 minutes

Workout Video Link: https://youtu.be/fX7N447_dlM



https://youtu.be/fX7N447_dlM



Build 6 Pack Abs Using Just Your Couch

Exercises:

Couch Towel Slide Out •

Couch Russian Twists •

Couch Knee ups •

Couch Pike Plank - you can also do this on the floor •

Workout Structure: This workout consists of 4 exercises. Complete 20 repetitions of each exercise in a circuit, following the exercise order provided. Rest 1 minute and repeat the circuit for a total of 3 to 4 sets.

Couch Towel Slide Out x 20 reps •

Couch Russian Twists x 20 reps •

Couch Knee Ups x 20 reps •

Couch Pike Plank x 20 reps •

Rest 1 min • Repeat for 3-4 circuits

Workout Video Link: https://youtu.be/lIajZVIgRE8



https://youtu.be/lIajZVIgRE8



Powerful Beginner Fat Loss Home Workout

Exercises:

Crunches •

Forward lunges •

Wide Grip Push UPs •

Jumping Jacks •


Reverse Lunges •

Close Grip Push Ups •

Line Jumps •

Workout Structure: This workout consists of 2 circuits, each containing 4 exercises. Begin with circuit 1 and complete each of the 4 exercises for 30 seconds each. Rest 1 minute and move onto circuit 2. Complete each of the 4 exercises for 30 seconds each. Rest 1 minute and complete the entire routine from the start of circuit 1, for 4 sets.

Circuit 1: •

Crunches x 30 sec •


Wide Grip Push Ups x 30 sec •


Rest 1 min •

Circuit 2: •

Reverse Crunches x 30 sec •

Reverse Lunges x 30 sec •

Close Grip Push Ups x 30 sec •

Line Jumps x 30 sec •

Rest 1 min • Repeat for a total of 4 sets

Workout Video Link:



https://youtu.be/DPjFfrTQ70c



https://youtu.be/DPjFfrTQ70c



12 min Full Body Belly Fat Destroyer Workout V9

Exercises:

Skiers

Cross Touch Push Up

Side Lunge

DB Clean + Press

Gorilla Swing V1

Workout Structure: There are 5 exercises in this workout and you complete each exercise in order for 20

seconds, resting only 10 seconds and then move onto the next exercise listed in the circuit. Repeat this full circuit 5-10 times

Exercise 1: Skiers x 20/10 sec

Exercise 2: Cross Touch Push Up x 20/10 sec

Exercise 3: Side Lunge x 20/10 sec

Exercise 4: DB Clean + Press x 20/10 sec

Exercise 5: Gorilla Swing V1 x 20/10 sec

X 5-10

Workout Video Link: https://youtu.be/kGrqeFupVhQ



https://youtu.be/kGrqeFupVhQ



Burn 20 Calories Per Minute With This Body Weight Workout

Exercises:

Up/Down Sprints: [5 sec up / 5 sec down] •

Towel Pulls •

Lunge Jumps •

Kick Throughs •

Walking Plank •

Jumping Jacks •

Plyo Push UPs •

Ski Jumps •

Burpees •

Jack Knives •

Workout Structure: This workout consists of 10 exercises to be completed as a circuit. Each exercise is performed twice, active for 20 seconds, resting 10 seconds before moving onto the next exercise. Once all 10 exercises are completed repeat the entire circuit from the very beginning to complete 2 full rounds.

Up / Down Sprints (20 sec active : 10 sec rest) x 2 •

Towel Pulls (20 sec active : 10 sec rest ) x 2 •

Lunge Jumps (20 sec active : 10 sec rest) x 2 •

Kick Throughs (20 sec active : 10 sec rest) x 2 •

Walking Plank (20 sec active : 10 sec rest) x 2 •

Jumping Jacks (20 sec active : 10 sec rest) x 2 •

Plyo Push UPs (20 sec active : 10 sec rest) x 2 •

Ski Jumps (20 sec active : 10 sec rest) x 2 •

Burpees (20 sec active : 10 sec rest) x 2 •

Jack Knives (20 sec active : 10 sec rest) x 2 • Repeat for 2 circuits

Workout Video Link: https://youtu.be/T_Fm_W-_Gqg



https://youtu.be/T_Fm_W-_Gqg



7 Minute Powerful Bodyweight Abs Workout

Exercises:

Straddle V up crunches •

Heel Touches •

Hip Abdominal Thrusts •

Fingers to Toes •

Bicycle Crunches •


Forearm Plank Opposite Arm Leg Raise •


Straddle V Up Crunches - 20 sec active / 10 sec rest x 2 •

Heel Touches - 20 sec active / 10 sec rest x 2 •

Hip Abdominal Thrusts - 20 sec active / 10 sec rest x 2 •

Fingers to Toes - 20 sec active / 10 sec rest x 2 •

Bicycle Crunches - 20 sec active / 10 sec rest x 2 •

Reverse Crunches - 20 sec active / 10 sec rest x 2 •

Forearm Plank Opposite Arm Leg Raise - 20 sec active / 10 sec rest x 2 • Repeat for 1-3 rounds

Workout Video Link: https://youtu.be/iqxOnYiqYnc



https://youtu.be/iqxOnYiqYnc



The Best Beginner Muscle Building Workout

Exercises:

Push Up •

Inverted Row (Rings or Towel) •

Pike Press •

Squat •

Workout Structure: This workout consist of 4 exercises. Begin with the first exercise and do as many repetitions as possible within 2 minutes. Rest 1 minute and move onto the next exercise listed in the sequence below following the same structure.

Push Up x 2 min •

Rest x 1 min •

Inverted Row x 2 min •

Rest x 1 min •

Pike Press x 2 min •

Rest x 1 min •

Squat x 2 min •

Workout Video Link: https://youtu.be/UKLG-if2GRw



https://youtu.be/UKLG-if2GRw



Extreme Home Abs Workout

Exercises:

Band Crunches, Legs Elevated •


Side Lying Abdominal Crunch •

Workout Structure: This workout consists of 3 exercises to be completed in a circuit. During the first set each exercise is performed 7 times. This is followed by a set of 14 repetitions and finally finishing off with a set of 21 repetitions.

Band Crunches, Legs Elevated x 7 reps •

Band Reverse Crunches x 7 reps •

Band Side Lying Abdominal Crunch x 7 reps •

Rest 30 seconds move onto ... •




Rest 30 seconds move onto ... •




Workout Video Link: https://youtu.be/oouD7vgovqs



https://youtu.be/oouD7vgovqs



15 Min Extreme Low Impact Fat Burning Home

Workout:

Exercises:

(Modified) Kick-Through to Down-Dog •

Elevated Quadruped Push-UPs •

Curtsy Lunges •

Low Impact Jumping Jacks •

Modified Jack Knives •


Kick-Through to Down-Dog Combo (20 sec active / 10 sec rest) x 2 •

Elevated Quadruped Push-Ups (20 sec active / 10 sec rest) x 2 •

Curtsy Lunges (20 sec active / 10 sec rest) x 2 •

Low Impact Jumping Jacks (20 sec active / 10 sec rest) x 2 •

Modified Jack Knives (20 sec active / 10 sec rest) x 2 • Repeat for a total of 3 rounds

Workout Video Link: https://youtu.be/NwRLol7Jxq8



https://youtu.be/NwRLol7Jxq8



Extreme 6 Pack Abs Core Workout:

Exercises:

Modified Pallof Press with Band •

Modified Walking Plank with Stability Ball •

Alternating 1-arm Sliding Squat Thrust with Towels •

Workout Structure: There are 3 exercises to complete in a circuit. Begin with exercise one for 30 seconds to each side. Rest between 10-30 seconds before moving onto exercise two. This is followed by a short rest and finally finishing off with the third exercise. Complete this circuit for 3-5 rounds.

Modified Pallof Press x 30 seconds each side •

Rest 10-30 seconds •

Modified Walking Plank x 30 seconds •

Rest 10-30 seconds •

Sliding Squat Thrust x 30 seconds • Repeat for 3 circuits

Workout Video Link: https://youtu.be/Qy8vh_9DVjg



https://youtu.be/Qy8vh_9DVjg



The Ultimate Home Shoulder Workout For Big Powerful

Delts

Exercises:

Seated Band Shoulder Press •

Seated Band Front Raises •

Seated Band Bent Over Rear Raises •

Seated Band Lateral Raises •

Workout Structure: This workout consists of 4 shoulder exercises. Begin with the first exercise and complete 3 sets of 10-15 repetitions. Rest 1 minute after each set. Continue in the same way with the remaining three exercises.

Seated Band Shoulder Press 3 sets x 10-15 reps •

Seated Band Front Raises 3 sets x 10-15 reps •

Seated Band Bent Over Rear Raises 3 sets x 10-15 reps •

Seated Band Lateral Raises 3 sets x 10-15 reps •

Workout Video Link: https://youtu.be/EmV5Svq3gXI



https://youtu.be/EmV5Svq3gXI



Belly Fat Destroyer Workout V10

Exercises

Walking Burpee

DB Bent Over Row + Straight Leg Deadlift

Plié Squat & Press

Lunge + Hammer Curls

Walkout + Close Grip Push-Up

Jumping Jacks - cardio exercise

Workout structure There are 5 big combo movements in this workout and 1 cardio exercise. You will perform each combo-move in the order listed for 20 seconds. Between each combo-move you will perform 20 seconds of the cardio exercise which is jumping jacks. Rest 10 seconds after every exercise. Complete 3 rounds to make this a 15 minute workout.

Walking Burpee x 20/10 sec

Jumping Jacks x 20/10 sec

DB Bent Over Row & Straight Leg Deadlift x 20/10 sec


Plié Squat & Press x 20/10 sec


Lunge + Hammer Curls x 20/10 sec


Walkout + Close Grip Push-Up x 20/10 sec

Jumping Jacks x 20/10

X 3 (15 minutes)

Workout Video Link: https://youtu.be/T1ipl5BhXKI



https://youtu.be/T1ipl5BhXKI



The Perfect Beginner’s Bicep Workout ( No Equipment

Needed )

Exercises:

Isometric Bicep Curl (hand/arm resistance) •

Isometric Towel Hammer Curl •

Table Isometric Bicep Press •

Workout Structure: There are 3 bicep exercises in this workout. Begin with the first exercise listed and hold the position for 12 seconds, resting 12 seconds. Repeat for 4 sets. Move onto the second and third exercise and follow the same structure as above.

Isometric Bicep Curl (Active 12 sec / rest 12 sec ) x 4 •

Towel Isometric Hammer Curls (Active 12 sec / rest 12 sec ) x 4 •

Table Bicep Curl (Active 12 sec / rest 12 sec ) x 4 •

Workout Video Link: https://youtu.be/pA39zhV9sZo



https://youtu.be/pA39zhV9sZo



Exercise Band Abs Workout

Exercises:

Band Reverse Crunch •

Band Crunch •

Workout Structure: This workout consists of 2 exercises only. Each exercise is performed using the principle of time under tension. Each repetition will take 8 seconds to complete, performing the concentric and eccentric phase for 4 seconds each. (This means 4 seconds up and 4 seconds down during the curls). Complete 4 sets of 8 repetitions of each exercise.

Band Crunch (up 4 sec, down 4 sec): 4 sets x 8 reps •

Band Reverse Crunch (up 4 sec, down 4 sec): 4 sets x 8 reps •

Workout Video Link: https://youtu.be/NLZlr8JKIVA



https://youtu.be/NLZlr8JKIVA



New 12 Min Bodyweight MET-CON Home Workout

Replaces 60 Min In Gym

Exercises:

Spider-man Push Up •

Lunge Jumps •


Cardio Exercise - Jumping Jacks •

Workout Structure: This workout consists of 3 body weight exercises and 1 cardio exercise. Begin with the first body weight exercise for 20 seconds, resting 10 seconds. This is followed by the cardio exercise for 20 seconds, resting 10 seconds. Continue until you have completed each body weight exercise in the order shown, alternating with the cardio exercise in between. Repeat the full circuit for a total of 4-6 sets.

Spier-man Push Up x 20/10 sec •

Jumping Jacks x 20/10 sec •


Jumping Jacks x 20/10 sec •

Hollow Hold Rock x 20/10 sec •

Jumping Jacks x 20/10 sec • Repeat circuit for 4-6 sets

Workout Video Link: https://youtu.be/4kqkeygSKIE



https://youtu.be/4kqkeygSKIE



Extreme Home Core Workout: 5 Ab Exercises Every

Man Must Do!

Exercises

Kick-Throughs •

Push-Up Stair Climber •

Power Pike Push-Up •

Weighted Matrix + Twist •

Weighted Russian Twists on Ball •

Workout Structure: This workout consists of 5 exercises to be performed in a circuit, following the exercise order provided. Perform each exercise for 30 seconds, rest 10 seconds and continue until all the exercises have been completed. Rest 1-2 minutes and repeat the circuit until you have completed 3 rounds.

Kick-Throughs x 30 sec •

Rest 10 sec •

Push-Up Stair Climber x 30 sec •

Rest 10 sec •

Power Pike Push-Up x 30 sec •

Rest 10 sec •

Weighted Matrix + Twist x 30 sec •

Rest 10 sec •

Weighted Russian Twists on Ball x 30 sec •

Rest 1-2 min • Repeat for 3 circuits

Workout Video Link: https://youtu.be/lWshvto_OFY



https://youtu.be/lWshvto_OFY





Extreme 1000 Rep Fat Burning Workout

Exercises:

Squat Jack •

Surfer •

Squat + Band Boxing •

Squat + Band Pull Through •

Pilates Jack Knives •

Workout Structure: This workout consists of 5 exercises to be performed in a circuit, following the exercise order provided. Perform each exercise for 100 reps and continue until all the exercises have been completed. Repeat from the start for a total of 2 rounds.

Squat Jacks x 100 Reps •

Surfer x 100 Reps •

Squat + Band Boxing x 100 Reps •

Squat + Band Pull x 100 Reps •

Pilates JK x 100 Reps • Repeat for 2 circuits

Workout Video Link: https://youtu.be/G7WhUwDFvuE



https://youtu.be/G7WhUwDFvuE



Fat Blasting Full Body Workout

Exercises:

Lunge Jumps •

Decline Push Ups •

DB Bent Over Row Narrow Grip •

Seated DB Shoulder Press •

Seated DB Hammer Curls •

Decline Close Grip Push Up •

Workout Structure: This workout consists of 5 combo’s to be completed as a circuit. In each combo, there is an upper body exercise and the cardio exercise (lunge jumps), to be performed for 20 seconds each. Rest 20 seconds and move onto the next combo listed. Combo 1-5 must be completed 4-6 times.

Combo 1: Decline Push Ups 20 sec + Lunge Jumps 20 sec •

Rest 20 sec •

Combo 2: DB Bent Over Row Narrow Grip 20 sec + Lunge Jumps 20 sec •

Rest 20 sec •

Combo 3: DB Shoulder Press 20 sec + Lunge Jumps 20 sec •

Rest 20 sec •

Combo 4: Seated DB Hammer Curls 20 sec + Lunge Jumps 20 sec •

Rest 20 sec •

Combo 5: Decline Close Grip Push Up 20 sec + Lunge Jumps 20 sec •

Rest 20 sec • Repeat for 4-6 circuits

Workout Video Link: https://youtu.be/tOm48w0aUo4



https://youtu.be/tOm48w0aUo4






Exercises:

DB Renegade Row + Push Up

DB Squat, Curl, Press

DB Reverse Lunge + Hammer Curl

Workout Structure: This workout consists of 3 large combo exercises. Perform each exercise in the order

listed, for 1 minute. Rest 20 seconds between exercises if needed. Continue as a circuit for 15-20 minutes depending on your fitness.

DB Renegade Row + Push UP x 60 sec / 20 sec

DB Squat, Curl, Press x 60 sec / 20 sec

DB Reverse Lunge + Hammer Curl x 60 sec / 20 sec

Continue for 15-20 min

Workout Video Link: https://youtu.be/6KLUw1c3koI



https://youtu.be/6KLUw1c3koI



Total Upper Body Muscle Building Home Workout

Exercises:

Close Grip Towel Row •

Incline Band Push Up •

Pike Shoulder Press •

Towel Hammer Curl •

Overhead Tricep Push •

Workout Structure: This workout consists of 5 exercises. Begin with the first exercise listed and complete 5 sets of 10-15 reps. Then move onto the remaining exercises listed, completing them in the order provided.

Close Grip Towel Row 5 sets x 10-15 reps •

Incline Band Push Up 5 sets x 10-15 reps •

Pike Shoulder Press 5 sets x 10-15 reps •

Towel Hammer Curl 5 sets x 10-15 reps •

Overhead Tricep Push 5 sets x 10-15 reps •

Workout Video Link: https://youtu.be/Vdbe6nHRL6c



https://youtu.be/Vdbe6nHRL6c



Extreme Sandbag Home Workout

Exercises:

SandBag Push Up + Drag •

SandBag Lunge + Overhead Press •

SandBag Drop Off Crunch •

SandBag Swings •

Workout Structure: This workout consists of 4 exercises, 3 body part and 1 cardio exercise. The body part exercises are performed for 20 seconds each, separated by performing the cardio exercise for 10 seconds. Follow the exercise order listed below and complete the circuit. Rest 30 seconds and do 7-15 rounds.

SandBag Push Up + Drag x 20 sec •

SandBag Swings x 10 sec •

SandBag Lunge + Overhead Press x 20 sec •


SandBag Drop Off Crunch x 20 sec •


Rest x 30 seconds • Repeat for 7-15 rounds

Workout Video Link: https://youtu.be/tIBMhYZL7Kg



https://youtu.be/tIBMhYZL7Kg



Extreme Jumping Jack Cardio Workout:

Exercises:

Squat Jack •

Running Jack •

Ski Jack •

Front Jack •

Power Jack •

Workout Structure: This workout consists of 5 exercises performed in a circuit. Complete each exercise in the order listed, following the active and rest periods provided. The active and rest periods work as a pyramid, increasing from 10 to 30 seconds and then decreasing back to down to 10 seconds. Repeat for 5-10 rounds from the beginning.

Squat Jack - Active 10 seconds / Rest 10 sec •

Running Jack - Active 20 seconds / Rest 20 sec •

Ski Jack - Active 30 seconds / Rest 30 sec •

Front Jack - Active 20 seconds / Rest 20 sec •

Power Jack - Active 10 seconds / Rest 10 sec • Repeat for 5-10 circuits.

Workout Video Link: https://youtu.be/ztHl_gU9kHE



https://youtu.be/ztHl_gU9kHE



I have No Space Home Workout: Full Body Weight

Training

Exercises:

Push Ups •

Wall Squats •

Neutral Grip Pull Ups •

Straight Leg Deadlift •

Upright Row + Front Negatives •

Hammer Band Curls •

V-Crunch •

Triceps Band Extension •

Workout Structure: You have 8 exercises. Do 5 sets of each exercise. Do 10-20 reps in each set.

Push Ups - 5 x 10-20 reps •

Wall Squats - 5 x 10-20 reps •

Neutral Grip Pull Ups - 5 x 10-20 reps •

Straight Leg Deadlift - 5 x 10-20 reps •

Upright Row + Front Negatives - 5 x 10-20 reps •

Hammer Band Curls - 5 x 10-20 reps •

V-Crunch - 5 x 10-20 reps •

Triceps Band Extension - 5 x 10-20 reps •

Workout Video Link: https://youtu.be/OmIoiypmNSU



https://youtu.be/OmIoiypmNSU



Extreme Cardio Workout

Exercises:

Twisting Line Squat Jumps •

Hindu Push Up Core Pike •

One Leg Triple Jump •

Jumping Jack Push Up •

Workout Structure: This workout consists of 4 exercises to be performed as a circuit following the exercise order below. Perform each exercise for 30 seconds, rest 30 seconds and repeat 6 times. Alternatively you can follow a Tabata protocol and perform each exercise for 20 seconds, resting 10 seconds before moving onto the next exercise.

Twisting Line Squat Jumps x 30 sec •

Hindu Push Up Core Pike x 30 sec •

One Leg Triple Jump x 30 sec •

Jumping Jack Push Up x 30 sec •

Rest x 30 sec • Repeat for 6 circuits Easier Alternative Workout Structure

Twisting Line Squat Jumps x 20 sec active / 10 sec rest •

Hindu Push Up Core Pike x 20 sec active / 10 sec rest •

One Leg Triple Jump x 20 sec active / 10 sec rest •

Jumping Jack Push Up x 20 sec active / 10 sec rest •

Rest x 30 sec • Repeat for 6 circuits

Workout Video Link: https://youtu.be/M1d1x5aojAw



https://youtu.be/M1d1x5aojAw





Killer 6 Pack Abs Band Workout

Exercises:

Band Crunch •

Band Twist •

Band Leg Pull-Ins •

Workout Structure: There are 2 workout structures you can use. There are 3 exercises in this workout. You can do each exercise for 5 sets to failure. Rest 20-30 seconds between each set, and rest 1 minute between each exercise. You can do each exercise for 5 sets. Begin each exercise with 16 reps, rest 30 seconds and then lower the repetitions by two, on each consecutive set, making the band tighter to increase the resistance. K

Band Crunch - 5 sets to failure •

Band Twist - 5 sets to failure •

Band Leg Pull-Ins - 5 sets to failure •

Band Crunch - 5 sets of 8-16 reps (16/14/12/10/8) •

Band Twist - 5 sets of 8-16 reps •

Band Pull Ins - 5 sets of 8-16 reps •

Workout Video Link: https://youtu.be/gF-xnWeVruc



https://youtu.be/gF-xnWeVruc



Killer Home Triceps Workout

Exercises:

Tricep Push •

Side Lying Tricep Push •

Close Grip Push Up in Reverse Grip •

Workout Structure: This workout consists of 3 exercises. Perform 3 to 5 sets of each exercise to failure.

Tricep Push •

Side Lying Tricep Push •

Close Grip Push Up in Reverse Grip •

Workout Video Link: https://youtu.be/OBiYx-9veE0



https://youtu.be/OBiYx-9veE0




Exercises: Weight Training Exercises:

Push Up

Forward Lunges

Pike Press

Reverse Lunges

Close Grip Push Ups Cardio Exercises:

Jumping Jacks

Line Jumps

Side to Side Skiers

High Knees

Burpees Core & ABS Exercises:

Plank

Side Plank

Reverse Plank

Walking Plank

Workout Structure: This workout has 3 sections, each lasting 5 minutes, a weight training section, HIIT cardio and Core and Abs Section. Begin with section 1 weight training and do as many reps as possible fo each exercise listed in order for 50 seconds, resting only 10 seconds between exercises. Move to section 2 High Intensity Interval Training and complete each exercise in the order listed for 20 seconds, resting 10 seconds in-between. Repeat this circuit to complete 5 minutes. Move to section 3 Core & Abs and perform each exercise for 30 seconds in the order listed. Repeat from the top.

Weight Training x 5 min

As many reps as possible AMRAP in 50 sec, rest 10 sec

Push Up x 50 sec : 10 sec rest

Forward Lunges x 50:10 sec

Pike Press x 50:10



Reverse Lunges x 50:10

Close Grip Push Ups x 50:10

HIIT Cardio x 5 min

Jumping Jacks x 20:10 sec

Line Jumps x 20:10 sec

Side to Side Skiers x 20:10 sec

High Knees x 20:10 sec

Burpees (no push up) x 20:10sec

Repeat all 5 exercises as a circuit (total 5 min)

Core & Abs x 5 min

Plank x 30 sec

Side Plank L x 30 sec

Reverse Plank x 30 sec

Side Plank R x 30 sec

Walking Plank x 30 sec

Repeat all 5 exercises

Workout Video Link: https://youtu.be/HlDECTM_Wrw



https://youtu.be/HlDECTM_Wrw



I hope you enjoyed these workouts. Remember if you have not joined one of our free home workout challenges yet I want to list them all again below as I truly believe following one of these challenges is the quickest way to get the best results from all these workouts. ________________________________________________________________________ 7 DAY FAT LOSS KICK START – This program is perfect for you if you are a beginner or if you simply want to make sure you kick start your weight loss journey for the final time, properly.

21 DAY BODYWEIGHT CHALLENGE – This program is perfect for you if you are beginner to intermediate and don’t have any equipment or you enjoy workouts where you only use bodyweight exercises.

21 DAY TRI-BATA CHALLENGE – If you are intermediate, don’t have a lot of time and enjoy simple workouts then this challenge is for you. Each workout is just 9 to 15 minutes long and only uses 3 exercises per workout.

21 DAY FAT LOSS CHALLENGE – This was our very first free challenge and it uses some of our very best home workouts. It is perfect for intermediate to advanced users.






TABATA MAYHEM – If you love Tabata workouts as much as I do then this is the challenge for you. It is for intermediate to advanced users and although similar in workouts structure to the TRI-BATA challenge workouts, these workouts have more than 3 exercises and are a bit longer.

21 DAY EXTREME FAT LOSS CHALLENGE – If you are advanced or are ready to take things a step up after you completed one of the beginner or intermediate challenges then this challenge is for you.

BELLY FAT DESTROYER CHALLENGE – If you have been following us for the last decade then you will know that every time we add 100k subscribers to our YouTube channel I unleash one of these extreme full body fat burning workouts onto you all. So if you are advanced and you feel you are ready for our most extreme challenge then this one is for you!






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When I created my YouTube channel way back in 2006 to help me stay motivate during my own body transformation, I could have never dreamed that over a decade later we would still