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Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.
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Welcome to HIITBURN 2.0!
We are Dennis and Kelsey Heenan, creators of HIITBURN. We have been in the fitness industry a combined 10-years, and have worked with over 11,000 people in that time to help build happier, healthier lives. We have had the opportunity to work with people from all walks of life, and have found that before coming to us, many people have struggled for years to get their desired results, and never seem to fully reach their goals.
Meet the creators of HIITBURN Dennis and Kelsey Heenan
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That’s why we have created the HIITBURN system. We have poured hours of time, sweat and love into this program so that we could help you achieve your dream body. We want you to be happy, healthy and confident…And this is where we come in. We strive to provide you with top quality programs that bring results and are actually FUN. The provided guide is meant to provide you with an outline of incredible workouts that will bring you to the next level. We can’t wait to hear about your incredible results! -Dennis and Kelsey Heenan
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In&HIITBURN&2.0,&each&week&has&three&new&workouts.&&Perform&the&workouts&as&indicated&on&the&days&below.&Let’s&get&aWer&it!&&
Warm Up
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The Warm Up
Complete the following exercises for 20 seconds, followed by a 10 second rest after each exercise. Repeat the exercises one time for a total of 2 rounds.
The Exercises
• Jumping Jacks • Alternating Lunges • Pushups • Sit-Ups • Repeat 1x &
Week One
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Workout #1 Circuit A: Perform 30-seconds on, 15-seconds off on the exercises below for 3-rounds… • Mountain Climber + Pushup Combo • Full Extension Squats (reach down to floor and to the sky) • Reverse Alternating Lunges Rest 60-seconds then complete Circuit B Circuit B: 30-seconds on, 30-seconds rest for 3 rounds…
• Squat Jumps or Bodyweight Squats • Pushups • Burpees or Jumping Jacks
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Workout #2 Circuit A: Perform 30-seconds on, 15-seconds off on the exercises below for 3-rounds… • Split Squats (left leg forward) • Shoulder Tap Pushups • Split Squats (right leg forward) Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds… • Squat Pulsars • Close Grip Pushups • Chin-Ups or Bodyweight Rows or Shoulder Iso Squeeze
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Workout #3 Circuit A: Perform 30-seconds on, 15-seconds off on the exercises below for 3-rounds… • Outside Mountain Climber + Pushup Combo • Prisoner Squat + Reverse Lunge Combo • Reach Through Pushups Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds. • Squat Jumps • T-Pushups • Burpees
Week Two
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Workout #4 Circuit A: Perform 30-seconds on, 15-seconds off on the exercises below for 3-rounds… • Bulgarian Split Squat (right leg) • Off Set Pushup (right arm forward) • Bulgarian Split Squat (right leg) • Off Set Pushup (left arm forward) Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds. • Prisoner Reverse Lunge + Burpee Combo • Leap Ups or Step Ups • Plank Leg Raise (alternating) &&
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Workout #5 Circuit A: Perform 30-seconds on, 15-seconds off on the exercises below for 3-rounds. • Squat To Toes • Dive Bomber Pushups • Swing Through Lunges (right leg) • Swing Through Lunges (left leg) Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds. • Plank to Pushup + Mountain Climber • Rocket Jump • Decline Pushups &&
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Workout #6 Circuit A: Perform 30-seconds on, 15-seconds off on the exercises below for 3-rounds… • Reach Through Pushup • Ground Squats • Single Leg Glute Raises (left leg) • Single Leg Glute Raises (right leg) Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds… • Half To Full Pushups • Burpees • Ground Lunge Punches
Week Three
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Workout #7 Circuit A: Perform 40-seconds on, 20-seconds off on the exercises below for 3-rounds. • Dumbbell Rotation Lunge • Renegade Row + Pushup • Dumbbell Jump Overs Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds… • Pull-Ups or Bodyweight Rows • Overhead Dumbbell Lunges • Pushups
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Workout #8 Circuit A: Perform 40-seconds on, 20-seconds off on the exercises below for 3-rounds… • Dumbbell Squat Thrusters • Chin Up or Bodyweight Row • Alternating DB Lunges Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds… • Spiderman Pushups • Quick Bodyweight Squats • Burpees with Tuck Jump
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Workout #9 Circuit A: Perform 40-seconds on, 20-seconds off on the exercises below for 3-rounds… • Dumbbell Deadlift • Pushup DB Side Raise • DB Front Squats Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds… • Alternating DB Lunge + Overhead Press • Dumbbell Over Burpees • Dumbbell Rows
Week Four
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Workout #10 Circuit A: Perform 40-seconds on, 20-seconds off on the exercises below for 3-rounds… • Single Arm Squat Thruster (right arm) • Bodyweight Squats • Single Arm Squat Thruster (left arm) • Pushups Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds… • Low Alternating DB Lunges • Dumbbell Swings or Kettlebell Swings • Burpees
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Workout #11 Circuit A: Perform 40-seconds on, 20-seconds off on the exercises below for 3-rounds… • Spiderman Pushups • Overhead Lunges • Renegade Row Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds… • Overhead Press • Goblet Squat + Reverse Lunge • Dumbbell Over Burpees
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Workout #12 Circuit A: Perform 40-seconds on, 20-seconds off on the exercises below for 3-rounds… • Dumbbell Front Squats • Renegade Row + Pushup • Squat Push (like wall ball) • Pull-Ups Rest 60-seconds then complete Circuit B. Circuit B: 30-seconds on, 30-seconds rest for 3 rounds… • Squat Thrusters • Chin-Ups • Prisoner Squat Jumps
Week Five
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Workout #13 Circuit A: Perform 45-seconds on, 15-seconds off on the exercises below for 3-rounds. • Pushup Cross Overs (with Dumbbell) • Dumbbell Front Squats • Pushup Toe Touch Reach Through • Dumbbell Reverse Alternating Lunges Rest 60-seconds then complete Circuit B. Circuit B: 40-seconds on, 20-seconds rest for 3 rounds… • Goblet Bulgarian Split Squat (left leg) • Overhead Press • Goblet Bulgarian Split Squat (right leg) • Burpee + Double Pushup
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Workout #14 Circuit A: Perform 45-seconds on, 15-seconds off on the exercises below for 3-rounds… • Dumbbell Snatch (right arm) • Renegade Row + Pushup • Dumbbell Snatch (left arm) • Chin-Ups Rest 60-seconds then complete Circuit B. Circuit B: 40-seconds on, 20-seconds rest for 3 rounds. • Dumbbell Squat Touches (touch dumbbell to the ground) • T-Pushups • Dumbbell Rows • Box Jumps or Squat Jumps
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Workout #15 Circuit A: Perform 45-seconds on, 15-seconds off on the exercises below for 3-rounds… • Dumbbell Squat Thrusters • Dumbbell Deadlift • Mountain Climber + Pushup Combo Rest 60-seconds then complete Circuit B. Circuit B: 40-seconds on, 20-seconds rest for 3 rounds… • Pull-Ups • Box Jumps • Squat Thrusters
Week Six
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Workout #16 Circuit A: Perform 45-seconds on, 15-seconds off on the exercises below for 3-rounds.
• Alternating Lunge + Press • Pushup Toe Touch Reach Through • Dumbbell Squat Jump • Renegade Row Rest 60-seconds then complete Circuit B. Circuit B: Perform 40-seconds on, 20-seconds rest on the exercises below for 3 rounds. • Pushups • Pull-Ups • Squat Thrusters &&&
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Workout #17 Circuit A: Perform 45-seconds on, 15-seconds off on the exercises below for 3-rounds. • Single Arm Squat Thrusters (right arm) • Single Arm Squat Thrusters (left arm) • Reverse Alternating DB Lunges + Curl • Half to Full Pushups Rest 60-seconds then complete Circuit B. Circuit B: Perform 40-seconds on, 20-seconds rest on the exercises below for 3 rounds. • Goblet Squat + Reverse Lunge • Renegade Row + Pushup • Chin-Ups • Dumbbell Burpees
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Workout #18 Circuit A: Perform 45-seconds on, 15-seconds off on the exercises below for 3-rounds.
• Dumbbell Burpee + Dumbbell Front Squat • Pull-Ups • DB Squat Thruster • DB Jump Overs Rest 60-seconds then complete Circuit B. Circuit B: Perform 40-seconds on, 20-seconds rest on the exercises below for 3 rounds. • Decline Pushups • Box Jumps • Decline Outside Mountain Climbers • Leap Ups &&&&&
THE END!
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Thanks for joining us for this edition of
HIITBURN Abs 6-Week Nutrition Guide!
We want to hear about your
incredible results. Get in touch with us to tell us about your experience with
the program.
Feel free to email us at: [email protected]
Can’t wait to stay in touch!
-Dennis and Kelsey Heenan
Like us on Facebook! www.facebook.com/hiitburn
