Extreme Weekend Slim-Down BW Edition€¦ · Extreme!Weekend!Slim/Down!–!BW!Edition! ! !! Copyright © 2015 – !Derek Wahler Fitness - All Rights Reserved Worldwide. 3! Disclaimer

Extreme Weekend Slim-‐Down – BW Edition http://WeekendSlim-Down.com

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 2

WARNING: This eBook is for your personal use only.

You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way

All Rights Reserved Copyright © 2015 – Derek Wahler. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.



Disclaimer You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-‐maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-‐up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including the 10-‐Minute Fat Loss Program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use this program, please follow your doctor’s orders.



Welcome to the Extreme Weekend Slim-‐Down! Everyone says it can’t be done.

Doctors, personal trainers, fitness writers….they ALL same the same thing. You have to exercise 30 minutes a day, 5 days a week in order to burn fat and lose weight.

Look, I already know they’re wrong. And now you’re going to find out first hand with this brand NEW program that forces your body to burn unwanted fat AND shrink your waist by simply working out on the weekends.

You see, when you do the right exercises, in the right order, at the right intensity, it doesn’t matter how many days you work out. It’s quality over quantity – every single time.

I know you’re busier than ever. That’s why I created this program. Working all day, running errands, spending time with your family, having a social life…it all adds up.

And the first thing to get pushed to the side are your workouts. Not anymore :)

On this breakthrough new plan, you’re going to work your ENTIRE body on the weekends. Saturday and Sunday is your time to shine. Put in the work on those days, when you have more time available, and you’ll turn your body into a fat-‐burning machine.

The program also includes the Follow Along Workout Video Vault, which is made up of 10-‐minute fat-‐burning workout videos. Just to be clear, these are 100% OPTIONAL! But, if you want to do a little more, or have 10 free minutes during the week, just press play and do the entire workout with me. They’re all bodyweight only workouts, so no equipment is required.

Again, they are 100% optional. If you have time to fit them in during the week, then that’s great! You’ll feel better and your results will come just a little faster. If not, stick with the weekend workouts and let’s crush this!

Keep pushing yourself, NEVER give up, and remember one thing….

I know you can do this. I believe in you. There’s no magic pill that’s going to give you a flat stomach. Put in the work, do the best you can, and the results WILL come :)

Your friend and coach,

Derek Wahler, CTT, CPT

Creator, Weekend Slim-‐Down

Creator, 29-‐Day Flat Stomach Formula



Program Guidelines

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, If you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

• Follow this plan for 4 weeks. • For your first week, cut all sets in the workout in half.

o For example, if it says to do 4 rounds, only do 2 in the first week. If it says to do a set of exercises for 5 minutes, do it for 2.5 minutes.

o This will prepare your body for this style of workouts and avoid excessive soreness.

• Train with these workouts no more than 4 days per week. • The workout schedule is based on training on the weekends – Saturday & Sunday. • Do as many 10-‐minute follow along workouts from the Vault as you’d like during the

week. They are 100% OPTIONAL. If you have the time and want to do something during the week, feel free to add a few in.

• Do 30 minutes of low-‐intensity exercise on off-‐days, but don’t let this workout impair your recovery or limit your performance in the real workouts.

o For example, going for a walk, bike riding, playing with your kids, stretching, etc. • No matter what your fitness level is, you must drop down to a 3/10 intensity level

between intervals. • Start every workout with this warm-‐up circuit.

Bodyweight Warm-‐Up Circuit

Go through the circuit twice before moving on to your workout. Perform each exercise for 20 seconds before moving on to the next exercise. There is no scheduled rest between exercises, only rest if you need to.

• Jumping Jacks • Prisoner Bodyweight Squats • Pushups or Kneeling Pushups • Reverse Lunges • Arm Crosses • Stick Ups



Workout A – Extreme Fat-‐Burning Challenge Madness Saturday: Weeks 1 -‐ 4

• Start with the bodyweight warm up circuit. • There are a total of 5 fat-‐burning challenges, rest 1 minute between each one.

Complete the specified number of repetitions for each exercise, one right after the other. Once you complete all the exercises, that’s 1 round. Do as many rounds as you can and write down your time at the end. Next week, push yourself to beat your totals from the previous week.

Extreme Bodyweight Cardio Challenge

1. Switch Grip Pull Ups or Assisted Switch Grip Pull Ups – 6 reps (switch hand placement after 3 reps)

2. Decline Close Grip Pushups – 10 reps 3. Squat Jumps – 15 reps

a. Complete as many rounds as possible in 6-‐minutes. Only rest when necessary.

Rest 1-‐minute, then move on to the next challenge.

Extreme Flat Abs Challenge

1. Bodysaw – 15 reps 2. Lying Leg Raises –20 reps 3. Cross Body Mountain Climber Burpees – 10 reps





Extreme Upper Body Madness

1. Triple Stop Pushups – 12 reps 2. Eccentric Chin Ups or Assisted Eccentric Chin Ups –6 reps 3. Plank to Triceps Extensions – 8 reps

a. Complete as many rounds as possible in 6-‐minutes. Only rest when necessary. b. For assisted eccentric chin ups, place your feet on a bench or chair and push

through your legs to help pull yourself up.


Extreme Lower Body Madness

1. Bulgarian Split Squat Jumps – 8 reps/leg 2. Y-‐Squats –12 reps 3. Prisoner Reverse Lunge w/ Knee Up – 12 reps/leg


Rest 1-‐minute, then move on to the FINAL challenge.

Extreme Total Body Cardio

1. Jumping Jacks – 50 reps 2. Bear Crawl – 10 reps 3. Wall Sprints – 20 reps (10/leg)




Workout B – The Extreme Gauntlet Sunday: Weeks 1-‐4

• Start with the bodyweight warm up circuit. • Complete all repetitions of each exercise before moving on to the next. Rest as little as

possible between exercises. • The first time you do this workout, only complete one round.

1. Eccentric Pushups – 2 reps short of failure 2. Chin Ups or Assisted Chin Ups – 6 reps 3. Eccentric Pushups – As many reps as possible 4. Prisoner Squat Jumps – 15 reps 5. Side Plank – 60 seconds 6. Side Plank (other side) – 60 seconds 7. Prisoner Squat Jumps – 15 reps 8. SCREACH – 10 reps (5/side) 9. Flutter Kicks – 2 reps short of failure 10. SCREACH – 10 reps (5/side) 11. 1-‐Leg Chair Stand Ups – 10 reps/leg 12. Seal Jacks – 50 reps 13. 1-‐Leg Chair Stand Ups – 10 reps/leg 14. Pull Ups or Assisted Pull Ups – 8 reps 15. Mountain Climber Burpees – 10 reps 16. Pull Ups or Assisted Pull Ups – 8 reps

a. Rest 2 minutes, repeat 1 more time

Monday -‐ Friday: Weeks 1-‐4

• Rest & recover, or if you have some extra time, do as many follow along workouts using the videos in the Vault (only 10-‐minutes each), as you’d like. It’s 100% optional but will lead to faster results.



Exercise Guide

Jumping Jacks

• Start with your feet shoulder width apart and your hands at your sides. • Jump your feet out and raise your arms above your head. • Jump your feet back in and lower your arms. • Keep your arms straight at all times.

Prisoner Bodyweight Squats

• Stand with your feet a little wider than shoulder width apart. • Place your hands behind your head and interlock them together. • Flex your elbows back, do not let your elbows creep in closer to your head. • Push your hips backward, like you’re sitting back into a chair. • Squat down as far as possible. • Keep your back flat, shoulders and chest up, while looking straight ahead. • Keep your weight on your heels, explode back up by pushing with your glutes,

hamstrings and quadriceps.



Pushups

• Start with your hands slightly wider than shoulder width apart. Brace your abs and contract your glutes, so there’s a straight line from your shoulders to your toes.

• In a controlled motion, lower yourself down until you’re an inch above the ground. • Push yourself back up, using your chest, shoulders and triceps. • Keep your elbows in at a 45 degree angle, do not let them flare out.

Reverse Lunges

• Stand with your feet slightly wider than shoulder width apart. • Take a big step backward with one leg. Keep your front foot stationary. • Lower your body until your front thigh is parallel to the ground. • Keep your shoulders square, chest up, back flat and always be looking straight ahead. • Push back up to the starting position through the heel of your front foot. Alternate legs.



Arm Crosses

• Stand with your feet about shoulder width apart. • Open your arms up wide. • Swing them across your body, like you’re giving someone a big hug. • Open your arms back up and repeat.

Stick Ups

• Stand up against a wall. Your back and butt should be touching the wall, while there’s a small gap between the wall and your lower back.

• Raise your arms straight up against the wall. • Slowly lower your arms and bring your elbows down toward your ribs. • Keep your arms and hands in contact with the wall at all times. Once you can’t bring

your arms down any further, slowly raise them back up and reach up as high as you can. • Repeat this process keeping tension on the back at all times.



Switch Grip Pull Ups

• Place your hands on the bar, slightly wider than shoulder width apart. • Have the palm of your right hand facing you and the palm of your left hand facing away. • Pull yourself up until your chest reaches bar level. • Slowly lower yourself back down under control. • Repeat for the specified time interval/number of reps and then switch your hand

placement, so your right hand will be facing away from you, while the palm of your left hand will be facing you.

Assisted Switch Grip Pull Ups

• See the description above. • Place your feet on a chair or bench. Use your legs to help pull yourself up. • Your upper body should still be doing the majority of the work. Take your feet off the

chair while you lower yourself back down.



Decline Close Grip Pushups

• Place your feet up on the bench behind you. • Assume the regular close grip pushup position, with your hands in a little closer than

shoulder width apart. • Brace your abs and squeeze your glutes together. • Lower yourself down until you’re an inch above the ground. • Push through your chest, shoulders and triceps. • Keep your elbows tucked right against your side the entire time.

Squat Jumps

• Stand with your feet slightly wider than shoulder width apart. • Start the movement at the hip joint. Push your hips backward, like you’re sitting back

into a chair. • Squat as deep as possible, do not round your lower back. • From the low squat position, use your glutes, hamstrings and quadriceps to jump up

into the air. • Land softly and repeat. Keep your torso upright.



Bodysaw

• Start in the plank position, with your forearms and toes on the ground, supporting your weight.

• Keep your abs braced and squeeze your glutes together. • Keeping your toes stationary, move your body forward about 6 inches and then come

back to the starting position.

Lying Leg Raises

§ Lay on your back with your legs straight. Place your hands by your side, or underneath your butt – whichever is most comfortable for you.

§ Brace your abs and lift your legs up off the ground. § Lift them as far as you can, then lower them back down. § Without your feet touching the floor, lift them back up and repeat.

Here’s a demo video:

http://www.muscleandstrength.com/exercises/lying-‐floor-‐leg-‐raise.html



Cross Body Mountain Climber Burpees

• Start with your feet shoulder width apart. • Drop down onto your hands and feet, then thrust your feet back, so you’re in the

pushup position. Do a pushup, followed by one repetition of the cross body mountain climbers, and then thrust your feet back in toward your chest.

• Jump or stand back up.



Triple Stop Pushup

• Start in the pushup position, with your hands slightly wider than shoulder width apart. • Lower yourself half way down and pause for 1 second. • Then lower yourself all the way down, about an inch off the ground and pause for 1

second. • Push yourself halfway back up and pause for 1 second. • Push yourself all the way back up to the starting position, using your chest muscles,

shoulders and triceps. That’s 1 repetition. • Keep your abs braced, glutes squeezed and a straight line from your shoulders to your

toes.



Eccentric Chin Ups

• Place your hands on the bar with an underhand grip, so your palms are facing you. • Pull yourself up until your chest reaches bar level. You can also use a step or chair to

assist you up. • Count to 4 seconds while you slowly lower yourself back down under control. The

lowering phase is the eccentric motion, which we’re emphasizing with this exercise.

Assisted Eccentric Chin Ups





Plank to Triceps Extension

• Start in the plank position with your forearms and feet on the ground. • Brace your abs, squeeze your glutes, and keep your body in a straight line from your

shoulders down to your toes. • Keeping your arms still, push through your triceps (back of your arms) up into the

pushup position. • Lower yourself back down to the plank position and repeat.

Short demo video: https://www.youtube.com/watch?v=-‐dWE13d62Jk



Bulgarian Split Squat Jumps

• Stand with your feet shoulder width apart. • Lift one foot up and place it on a bench behind you. Step out with your other foot on

the ground. • Contract your glutes, brace your abs and keep your lower back flat. • Lower your body until your front thigh is parallel to the ground. • Keep your shoulders and chest up, always looking straight ahead. • Push up using the heel of your front foot and jump off the ground.

Short demo video: https://www.youtube.com/watch?v=f9w_vE_mv0s



Y-‐Squat

• Stand with your feet a little wider than shoulder width apart. • Raise your arms up overhead and hold them at a 45 degree angle. • Push your hips backward, like you’re sitting back into a chair. • Squat down as far as possible. • Keep your back flat, shoulders and chest up, while looking straight ahead. • Keep your weight on your heels, explode back up by pushing with your glutes,

hamstrings and quadriceps.



Prisoner Reverse Lunge w/ Knee Up

• Stand with your feet slightly wider than shoulder width apart. • Place your hands behind your head and interlock them together. • Flex your elbows back, do not let your elbows creep in closer to your head. • Take a big step backward with one leg. Keep your front foot stationary. • Lower your body until your front thigh is parallel to the ground. • Keep your shoulders square, chest up, back flat and always be looking straight ahead. • Push back up to the starting position through the heel of your front foot. Raise your

knee up toward your stomach (using the leg that performed the reverse lunge). • Alternate sides for the specified time period.



Bear Crawl

• For this exercise, you’ll need a 20-‐30 foot area that you can use for bear crawls. • Start on one end, with your feet and hands on the ground. Move forward on your hands

and feet to get to the other end. • Turn around and come back. Down and back is considered 1 rep.

Wall Sprints

• Start with your hands on a wall and your feet shoulder-‐width apart. • Keep your hands on the wall while lifting your knees up and sprinting in place. • Drive your knees up as high as you can while you sprint. • Each time you drive your right and left knee up – that’s 1 rep.

Demo Video: https://www.youtube.com/watch?v=xCaEyyHaIDU



Eccentric Pushups

• Start with your hands slightly wider than shoulder width apart. • Brace your abs and keep a straight line from your shoulders to your toes. • Use a timer or count to 4 seconds while you slowly lower yourself down in a controlled

motion, until you are an inch off the ground. • Push yourself back up using your chest muscles, shoulders and triceps. • Keep your elbows in, do not let them flare out.

Chin Ups

• Place your hands on the bar with an underhand grip, so your palms are facing you. • Pull yourself up until your chest reaches bar level. • Slowly lower yourself back down under control.

Assisted Chin Ups





Prisoner Squat Jumps

• Stand with your feet slightly wider than shoulder width apart. • Place your hands behind your head and interlock them together. • Flex your elbows back, do not let your elbows creep in closer to your head. • Start the movement at the hip joint. Push your hips backward, like you’re sitting back

into a chair. • Squat as deep as possible, do not round your lower back. • From the low squat position, use your glutes, hamstrings and quadriceps to jump up

into the air. • Land softly and repeat. Keep your torso upright.

Side Plank

• Lie on your left side. • Support your bodyweight with your knees and left elbow. • Raise your body up in a straight line. • Keep your back straight and your hips up. Brace your abs and squeeze your glutes. • Hold this position for the specified time period. Switch sides.



SCREACH

• Start in a pushup position with your abs braced. • Pick up one foot off the floor, slowly bring your knee up outside of your shoulder and

touch your foot to the floor. • Once your foot is on the floor, rotate your upper body and point your arm toward the

ceiling. • Keep your abs braced and return to the starting position in a controlled motion. • Alternate sides.

Short demo video: https://www.youtube.com/watch?v=85DZMIiE2BI

Flutter Kicks

• Lay on your back with your hands either by your side or underneath your butt. • Brace your abs and lift your feet off the ground. • Kick your feet up and down, while keeping your legs straight.



1-‐Leg Chair Stand Ups

• Sit on a chair or bench, with one foot on the ground, and the other up off the ground. • Straighten your arms in front of you and sit up tall with a flat back. • Push through your heel, quads, and hamstrings to stand up. • Complete the specified number of reps then alternate to your other leg.

Seal Jacks

• Start on the balls of your feet, with your feet and arms out to your sides. • In one motion, hop off the balls of your feet and bring your feet back to the middle. At

the same time, bring your arms to the middle and cross your right arm over your left. • Return to the start position and then hop back to the middle, this time cross your left

arm over your right. • Repeat, alternating which arm crosses on top. • Think regular jumping jacks, except you’re crossing your arms instead of raising them

overhead.



Pull Ups

• Place your hands on the bar, slightly wider than shoulder width apart, with an overhand grip.

• Pull yourself up until your chest reaches bar level. • Slowly lower yourself back down under control.

Assisted Pull Ups

• Place your hands on the bar, slightly wider than shoulder width apart, with an overhand grip.

• Use a bench or chair to help boost yourself up. • Pull yourself up until your chest reaches bar level. • Slowly lower yourself back down under control.



Mountain Climber Burpees

• Start with your feet shoulder width apart. • Drop down onto your hands and feet, then thrust your feet back, so you’re in the

pushup position. • Do a pushup, followed by one repetition of the mountain climbers (see description

below) and then thrust your feet back in toward your chest. • Explode back up to the starting position with your arms raised overhead.

Documents

Extreme Weekend Slim-Down BW Edition€¦ · Extreme!Weekend!Slim/Down!–!BW!Edition! ! !! Copyright © 2015 – !Derek Wahler Fitness - All Rights Reserved Worldwide. 3! Disclaimer