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JANUARY 2018 CHALLENGE
BODYWEIGHT WORKOUTS
Copyright © 2017
HIITBURN.com
DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice and this is not a prescribed diet. This information is not prescribing nutritional interventions to treat diseases or their symptoms. The information provided in this guide is based upon our own experiences as well as our own interpretations of the current research that is available for strategies to help build healthy eating habits. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.
Hey!
Welcome to the HIITBURN January Challenge.
We are so excited that you’ve decided to join us for the new year. We know that this challenge and community is going to make a positive impact on your life.
This community is supportive and active and will be a perfect addition to your routine in the new year.
We have lots of fun things ahead!
Make sure you join us for the live calls and stay active on the Facebook page. Then of course, follow the workouts and nutrition plan :)
Be sure to keep us updated on how things are going. Remember to take your “before” picture so you can see all the progress you make!
Post about your workouts, meals and progress in the Challenger Facebook group and on Instagram so we can support you along the way and for a chance to be featured!
Follow us @HIITBURN on Instagram and make sure you tag us in your photos and use #hiitburn
Cheers to a new, happy and healthy year!
Dennis and Kelsey Heenan, MCTT, CPTCreators of HIITBURN
P.S. If you need to get to the download page...
Go to http://hiitburn.com/nych-30d-dl-mmb/
P.P.S. Don’t forget about our other sites...
www.HIITBURN.com - Blog posts, videos, motivation, free gifts, free content, and more.
TIPS BEFORE STARTING
If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer.
If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can add in.
Please feel free to email [email protected] for ideas or see the Exercise Library manual for alter-native exercises.
Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not work-ing out for a while will only lead to injury or being overly sore.
If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods.
This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being “active rest” days (walking, hiking, etc.).
Always warm up properly. Be sure you are fully warmed up before starting your workouts. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program.
Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep.
Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.
Have a cool down period at the end of each workout that includes stretching and foam rolling.
THINGS TO REMEMBER
Below are some guidelines that you should read through before jumping into the program. The rea-son I have put these together is to help maximize results.
Always start with a warm up. Your warm up should consist of some dynamic stretching, foam roll, and warm up sets. For example, start by doing some bodyweight squats, lunges, and push-ups before starting. Always be sure your body is fully ready to go before starting. Ease into the program. As was stated, this is a challenging program so be sure to ease into it if need-ed which means doing the best you can on each workout, whatever that means to you!
Always have perfect form. It is much better to have perfect form doing less repetitions than have bad form performing lots of repetitions. Form is very important, so keep focused on it throughout the workouts.
Finish with a cool down period. Once you have finished your workout, always perform a cool down with some stretching and foam roll. This will help eliminate soreness and get you better prepared for the next day.
Track your progress. This is very important as you go throughout the program. Be sure you are tracking everything that you do. This includes the weight you used, the amount of rest you took, and how long your workouts
take.
Drink lots of water. Be sure to keep yourself hydrated as these workouts will take a lot out of you.
Get good rest. Sleep and recovery time is going to be huge on this program. Try to sleep at least 7-8 hours per night to allow your body to recover and grow.
Your biggest goal on this program should be to IMPROVE. If you are improving each workout, your results will continue to get better and better.
A NOTE ON EXERCISE SUBSTITUTIONS
It’s important to note that each exercise on the HIIT BURN system has a substitute that you can do instead.
Whether you are looking for an exercise that is harder or easier, I have you covered. Don’t be afraid to make exercise substitutions to make the workout your own. Put something in that fits your fitness level.
Here’s some exercise substitution examples:
Squat Jump Substitutions Easier: substitute for Squat to Toes, Total Body Extensions, Bodyweight Squats Harder: substitute for Star Jumps, Tuck Jumps, Electric Hops
Lunge SubstitutionsEasier: substitute for Split Squats or Bodyweight Squats Harder: substitute for Bulgarian Split Squats, Jump Lunges, Bulgarian Split Squat Jumps
Burpee SubstitutionsEasier: substitute for Squat to Toes, Mountain Climbers Harder: substitute for Burpee Star Jumps, Burpee Broad Jumps
Pushup Substitutions Easier: substitute for Knee Pushups or Incline Pushups Harder: substitute for Spiderman Pushups, Decline Pushups, Clapping Pushups
Pull-Ups or Chin-Up Substitutions Easier: substitute for Inverted Row, Bodyweight Row Harder: substitute for Weighted Pull-Ups or Weighted Chin-Ups
Sprints in Place Substitutions Easier: substitute for Quick Feet in Place, Mountain Climbers, Squat to Toes Harder: substitute Full Speed Outdoor Sprints (REAL Sprints!)
As you can see, it is very easy to make each one of these workouts harder or easier if needed. Just know that each workout found below is challenging and will push your limits if you push yourself!
THE WORKOUT CALENDAR BODYWEIGHT VERSION
There are 5 workouts per week with 2 rest days each week. We do not recommend having less than 2 rest days per week. In this calendar example, we show your rest days falling over the weekends. You are welcome to change that around and split up your rest days in any way that works best for your schedule and body. Just be sure to keep at least 2 rest days per week as you follow the workouts in sequential order.
For days that don’t list a workout, you can:
Have a complete rest dayHave an active rest day (go for a walk, hike, yoga, etc.)
WORKOUT CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13DAY 7
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20
DAY 22 DAY 23 DAY 24 DAY 25 DAY 26DAY 21
SUN MON TUE WED THU FRI SAT
DAY 14
TEST CIRCUIT &
WORKOUT
#1WORKOUT
#2WORKOUT
#3WORKOUT
#4
WORKOUT
#1WORKOUT
#2WORKOUT
#3WORKOUT
#4REST
REST
WORKOUT
#6WORKOUT
#7WORKOUT
#8WORKOUT
#9
WORKOUT
#6WORKOUT
#7WORKOUT
#8WORKOUT
#9
REST
REST
REST
REST
WORKOUT
#5
WORKOUT
#5
WORKOUT
#10
WORKOUT
#10
CHALLENGECOMPLETE!
DAY 27
DAY 29 DAY 30DAY 28
WORKOUT
#6REST
REST
TEST CIRCUIT &
WORKOUT
#7
TEST CIRCUITThis circuit should be done on your first day of the challenge and then will be re-tested on the last day to see what your progress was. So, keep track of how many rounds and reps you got in order to compare!
As many rounds + reps as possible (AMRAP) in 3-minutes of:
Rest for 1-2 minutes before moving onto Circuit #1 on the next page
FIRST DAY of CHALLENGE
TOTAL REPS: __________________ ROUNDS COMPLETED: ________________
LAST DAY of CHALLENGE
TOTAL REPS: __________________ ROUNDS COMPLETED: ________________
TEST CIRCUIT: PERFORM ON FIRST AND LAST DAY
BODYWEIGHT SQUATS
20 reps
PUSHUPS
10 reps
BURPEES
5 reps
burpees
CIRCUIT 1 3 rounds / 30 seconds for each exercise / No rest in between exercises or rounds
WORKOUT #1
PUSHUPS (Modification: KNEE or INCLINE PUSHUPS)30 seconds
MOUNTAIN CLIMBERS30 seconds
SIDE PLANK HOLDS30 seconds (each side)
CIRCUIT 2 2 rounds / No rest in between exercises or rounds
CLOSE-GRIP PUSHUPS15 reps
REVERSE BODYWEIGHT ROWS WITH SQUEEZE10 reps (each leg)
PUSHUPS10 reps
3-MINUTE REST
3-MINUTE REST
JUMP SQUATS15 reps
CIRCUIT 3 2 rounds / No rest in between exercises or rounds
V-UPS30 seconds
BURPEES30 seconds
JUMPING JACKS15 reps
burpees
INCLINE PUSHUPS30 seconds
BURPEES30 seconds
HANDWALK PUSHUPS2 minutes
CIRCUIT 4 2 rounds / No rest in between exercises or rounds
90-SECOND REST
burpees
CIRCUIT 13 rounds / No rest in between exercises or rounds
WORKOUT #2
QUICK FEET30 seconds
100-YARD SPRINT(Can replace with 30 seconds of Sprints in Place OR Jump Rope)
CIRCUIT 24 rounds / 30 seconds each exercise / No rest in between exercises or rounds
ALTERNATING LUNGES or JUMP LUNGES30 seconds
DIVE BOMBER PUSHUPS30 seconds
LEG RAISES or HANGING LEG RAISES30 seconds
90-SECOND REST
3-MINUTE REST
SQUAT JUMPS30 seconds
CIRCUIT 33 rounds / 30 seconds each exercise / No rest in between exercises or rounds
SQUAT TO SQUAT JUMP30 seconds
BURPEES30 seconds
REPEAT CIRCUITS 1-3 FOR A SECOND/FINAL ROUND
burpees
5-MINUTE REST
CIRCUIT 13 rounds / 30 seconds of each exercise / No rest in between exercises or rounds
WORKOUT #3
CHIN UPS or UNDERHAND BODYWEIGHT ROWS30 seconds
OUTSIDE MOUNTAIN CLIMBERS30 seconds
CIRCUIT 23 rounds / 30 seconds each exercise / No rest in between exercises or rounds
SPIDERMAN PUSHUPS or SPIDERMAN CLIMBS + PUSHUP30 seconds
SIT THROUGHS30 seconds
V-UPS30 seconds
3-MINUTE REST
3-MINUTE REST
LEAP UPS30 seconds
CIRCUIT 32 rounds / 30 seconds each exercise / No rest in between exercises or rounds
SPIDERMAN PLANKS30 seconds
PULL UPS or BODYWEIGHT ROWS30 seconds
BODYWEIGHT ROWS30 seconds
SIDE PLANK HOLDS30 seconds
BURPEES30 seconds
burpees
CIRCUIT 13 rounds / 30 seconds of each exercise / No rest in between exercises or rounds
WORKOUT #4
ALTERNATING FRONT LUNGES30 seconds
SQUAT JUMPS30 seconds
CIRCUIT 24 rounds / 30 seconds each exercise / No rest in between exercises or rounds
SINGLE-LEG DEADLIFTS (RDLs)30 seconds (each side)
LEAP UPS30 seconds
SIT THROUGHS30 seconds
3-MINUTE REST
3-MINUTE REST
CIRCUIT 31 round / 2 minutes / 20-second bodyweight squat + 10-second squat hold and repeat)
PUNISHER SQUATS2 minutes
SINGLE LEG GLUTE RAISES30 seconds
SQUAT HOLDS30 seconds
GLUTE RAISES30 seconds
CIRCUIT 14 rounds / 30 seconds of each exercise / No rest in between exercises or rounds
WORKOUT #5
BURPEES30 seconds
JUMP LUNGES OR ALTERNATING LUNGES30 seconds
CIRCUIT 24 rounds / 30 seconds each exercise / No rest in between exercises or rounds
CROSS BODY MOUNTAIN CLIMBERS + PUSHUP30 seconds
SQUAT TO SQUAT JUMP30 seconds
QUICK FEET30 seconds
3-MINUTE REST
3-MINUTE REST
CIRCUIT 32 rounds / 30 seconds each exercise / No rest in between exercises or rounds
SQUAT JUMPS30 seconds
OUTSIDE MOUNTAIN CLIMBERS30 seconds
burpees
PUSHUP HOLDS or PLANK HOLDS30 seconds
SIT THROUGHS30 seconds
SPRINTS IN PLACE30 seconds
CIRCUIT 1 AMRAP/6
WORKOUT #6
OFF-SET PUSHUPS (left hand in front)6 reps
OFF-SET PUSHUPS (right hand in front)6 reps
MOUNTAIN CLIMBERS15 reps (each side)
CIRCUIT 2 AMRAP/5
SIT THROUGHS30 reps
SIDE PLANK HOLDS30 seconds (each side)
3-MINUTE REST
2 to 3-MINUTE RESTCIRCUIT 3 AMRAP/4
PUSHUPS1-minute
SIT THROUGHS1-minute
CLOSE-GRIP PUSHUPS1-minute
BURPEES1-minute
AMRAP stands for = As Many Rounds + Rep As Possible. Therefore, for each of the AMRAP you will complete as many rounds and additional reps as you can in the minute range that is prescribed (AMRAP/5 = 5-minutes, AMPRAP/6 = 6-minutes, etc).
burpees
TOTAL REPS/ROUNDS: _____ /_____
TOTAL REPS/ROUNDS: _____ /_____
TOTAL REPS/ROUNDS: _____ /_____
HANDWALK PUSHUPS10 reps
BURPEES (with or without pushups)10 reps
burpees
2-MINUTE RESTCIRCUIT 3 Do each exercise for 1 minute TOTAL REPS/ROUNDS: _____ /_____
CIRCUIT 1 3 ROUNDS
Perform all reps on one exercise before moving to the next. You will do 3 rounds and rest only when needed throughout this workout.
WORKOUT #7
GLUTE RAISES10 reps
PUSHUP (*2-0-4 TEMPO)10 reps
* 2 seconds on the way down, 0-second pause, 4 seconds on the way up
IN-N-OUTS15 seconds (each side)
CHIN UPS or BODYWEIGHT ROWS10 reps
SINGLE LEG GLUTE RAISES10 reps (each leg)
SQUAT TO SQUAT JUMP10 reps
BURPEE TUCK JUMP10 reps
TOTAL TIME: __________________ ROUNDS COMPLETED: ________________
burpees
CIRCUIT 1 AMRAP/6
WORKOUT #8
SQUAT JUMPS10 reps
JUMP LUNGES or QUICK REVERSE ALTERNATING LUNGES20 reps (total)
CIRCUIT 2 AMRAP/5
BROAD JUMPS10 reps
WIDE STANCE SQUAT PULSARS25 reps
3-MINUTE REST
2 to 3-MINUTE REST
CIRCUIT 3 AMRAP/4
REVERSE LUNGE TO JUMP1-minute
BODYWEIGHT SQUATS1-minute
ALTERNATING LUNGES1-minute
SQUAT JUMPS1-minute
AMRAP stands for = As Many Rounds + Rep As Possible. Therefore, for each of the AMRAP you will complete as many rounds and additional reps as you can in the minute range that is prescribed (AMRAP/5 = 5-minutes, AMPRAP/6 = 6-minutes, etc).
TOTAL REPS/ROUNDS: _____ /_____
TOTAL REPS/ROUNDS: _____ /_____
TOTAL REPS/ROUNDS: _____ /_____
SINGLE-LEG GLUTE RAISES10 reps (each side)
ICE SKATERS10 reps (each side)
2-MINUTE REST
CIRCUIT 4 Do each exercise for 1 minute TOTAL REPS/ROUNDS: _____ /_____
CIRCUIT 1 3 ROUNDS
Perform all reps on one exercise before moving to the next. You will do 3 rounds and rest only when needed throughout this workout.
WORKOUT #9
PUSHUPS20 reps
BODYWEIGHT SQUATS50 reps
IN-N-OUTS20 reps
BULGARIAN SPLIT SQUATS25 reps (each leg)
BOX JUMPS OR STEP UPS25 reps
TOTAL TIME: __________________ ROUNDS COMPLETED: ________________
CIRCUIT 1 AMRAP/6
WORKOUT #10
PULLUPS or BODYWEIGHT ROWS10 reps
SQUAT JUMPS10 reps
BURPEES5 reps
CIRCUIT 2 AMRAP/5
SPRINTS IN PLACE10 reps (each side)
DIVE BOMBER PUSHUPS10 reps
1 to 2-MINUTE REST
1 to 2-MINUTE REST
CIRCUIT 3 AMRAP/4
DOLPHIN PLANKS10 reps
OFF-SET PUSHUPS (left hand in front)7 reps
OFF-SET PUSHUPS (right hand in front)7 reps
PULLUPS or BODYWEIGHT ROWS1 minute
SQUAT JUMPS1 minute
REACH THROUGH PUSHUPS1 minute
BURPEES (NO PUSHUP)1 minute
burpees
1 to 2-MINUTE RESTCIRCUIT 4 Do each exercise for 1 minute TOTAL REPS/ROUNDS: _____ /_____
TOTAL REPS/ROUNDS: _____ /_____
TOTAL REPS/ROUNDS: _____ /_____
TOTAL REPS/ROUNDS: _____ /_____
