SCULPT 2.0Training Guide

Copyright © 2021 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.

SCULPT 2.0

1

WELCOME TO SCULPT 2.0This is a 30-Day bodyweight workout program that will help you build strength, lean muscle, and burn fat to get in incredible shape and feel amazing!

We have four phases in each workout: Phase 1: Flow Phase 2: Strong Phase 3: Sculpt Phase 4: Burn Phase 5: Burst

FLOW will help you warm up and prime your muscles to build strength and work up a great burn.

STRONG will focus on slow and controlled bodyweight strength movements to maximize time under tension and to build lean muscle.

SCULPT utilizes classic HIIT to light the fire, burn body fat, and work up a sweat.

BURN uses Density HIIT for an all-out effort crescendo.

BURST is a final push at the end of the workout to finish off the workout with some serious sweat!

You will start and end the program with a Bodyweight Strength Test to analyze how much your strength has improved throughout the program.

Each workout you want to work towards making progress. These workouts are all time-based, so focus on getting in quality reps during each working period.

To see the best results over the next 30-days, focus on progress and pushing yourself each and every workout!Let’s Workout Together!

Documenting your journeyIt’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through SCULPT on social media.

Instagram: Tag @hiitburnUse these Hashtags on your posts: #hiitburn #HiitburnSculpt

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

SCULPT 2.0

2

STRENGTH TESTIn this program, we will be focusing on building strength to reach our goals. As a method for evaluating progress, we will do this Strength Test at the beginning of the challenge, and again at the end of the challenge!

Bodyweight Push TestComplete as many Push Ups as possible without rest. If you can’t get a full Push Up or very few, start by getting as many full push ups as you can, and then move into Incline Push Ups and get as many of those as you can! If you can’t get any full push ups, simply start with Incline Push Ups.

This test helps analyze strength in your chest, shoulders, triceps, and abs.

Bodyweight Pull TestPulling movements can feel more challenging to do with no equipment, but we have TONS of options for you to choose from if you do have some minimal equipment or don’t have any equipment at all.

Complete as many Pull Ups (or the outlined variations) as possible without rest. If you can’t get a Pull Up, but have a Pull Up bar, you can do a Pull Up Hold, meaning hold yourself at chin level on the bar for as long as possible and record the time.

Another option for the Pull Test is doing as many Bodyweight Rows as possible without rest. These can be done on a barbell at a low height, rings, TRX bands, or a very sturdy table. If you don’t have access to any bar, but do have a dish towel or a band, you can do Towel/Band Rows, and get as many as possible without rest! Keep tension on the towel/band the entire time.

This test helps analyze strength in your back, biceps, shoulders, traps, and abs.

Bodyweight Anterior Chain TestComplete as many Squat Jumps as possible without rest. If you can’t complete a Squat Jump, you can modify with Air Squats or Box Squats.

This test helps analyze strength in the anterior chain (AKA front part of your body, for this test specifically, your legs) such as your quads.

Bodyweight Posterior Chain TestComplete Single Leg Glute Hold as long as possible without rest. Record the time. After your first leg, test the other leg as well! If you can’t complete a Single Leg Glute Hold, you can modify with Glute Bridge Hold, which will have both legs on the ground. This test helps analyze strength in the posterior chain (AKA back part of your body, for this test specifically, your legs) such as your glutes and hamstrings.

SCULPT 2.0

3

STRENGTH TEST - VIDEO LINKS

- Pushups- Pullups - Bodyweight Rows- Squat Jumps- Bodyweight Squats- Single Leg Glute Holds

STRENGTH TEST – QUICK GUIDEBodyweight

Push Test Push Ups Until Failure

Pull Test Pull Ups* Until Failure*or modification. Bodyweight Rows until failure or Pull Up Hold for Time

Anterior Chain Squat Jumps* Until Failure *or modification.

Air Squats or Box Squats

Posterior Chain

Single Leg Glute Hold* (both legs)

For Time *or modification. Glute Hold (two feet)

CLICK HERE FOR ALL VIDEOS

SCULPT 2.0

4

THE WORKOUTSThe workouts in this plan will be simple, yet incredibly effective.

Here’s a basic outline of what your training will look like:

1) Try to walk at least 30 minutes per day

2) For the next 30-days, your goal is to workout 5 days per week. Follow the calendar outlined in this guide.

Remember, the harder you push in your workouts, the better results you will see!

All of the workouts will be provided in the next section.

For video exercises descriptions, you can visit:https://hiitburn.com/sclpt2-dl21152/

SCULPT 2.0

5

SCHEDULE

REST

REST

REST

REST

WEE

K 1

WEE

K 2

WEE

K 3

WEE

K 4

WORKOUT1

WORKOUT10

STRENGTH TEST

STRENGTH TEST

WORKOUT1

WORKOUT6

WORKOUT6

WORKOUT2

WORKOUT2

WORKOUT7

WORKOUT7

WORKOUT3

WORKOUT3

WORKOUT8

WORKOUT8

WORKOUT4

WORKOUT4

WORKOUT9

WORKOUT9

WORKOUT5

WORKOUT5

WORKOUT10

SUNDAY SATURDAYMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

REST

REST

REST

REST

SCULPT 2.0

6

WORKOUT #1CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

90/90 Hip Stretch (right)

Shoulder Taps

Alternating Lateral Lunges

Squat Pulsars

Transition

REST

Flutter Kicks for Abs

Plank Hold

90/90 Hip Stretch (left)

Toe Touches

Push Ups

Glute Clams

Transition

REST

Jumping Jacks

Transition

REST

Quick Feet

Alternating Forward and Backward Steps

Air Squats

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT 2.0

7

WORKOUT #2CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

Adductor Rock Back (right)

Squat Jumps

Hand-Walk Push Ups

Alternating Low Lunges

Transition

REST

Hip Ups

Negative Push Ups

Adductor Rock Back (left)

Mountain Climbers

Ice Skaters

Leg Raises

Transition

REST

Quick Feet

Transition

REST

Jumping Jacks

Alternating Forward and Backward Steps

Glute Raise to Clam

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT 2.0

8

WORKOUT #3CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

World’s Greatest Stretch (right)

Alternating Reverse Lunges

Alternating Leg Raises

Reach Through Push Up

Transition

REST

Mountain Climbers

Glute Bridge Hold

World’s Greatest Stretch (left)

Hand-Walk Push Ups

Ground to Sky Jumps

Reach Forward Plank

Transition

REST

Sit Through

Transition

REST

Quick Feet

Alternating Side Steps

Squat to Squat Jump

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT 2.0

9

WORKOUT #4CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

90/90 Hip Stretch (right)

Split Squats (right)

Shoulder Taps

Squat Hold

Transition

REST

Glute Raises to Clams

Negative Push Ups

90/90 Hip Stretch (left)

Split Squats (left)

Plank Hold

Modified In-n-Outs

Transition

REST

Alternating Reverse Lunges

Transition

REST

Squat Jacks

Squat to Stand

Mountain Climbers

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT 2.0

10

WORKOUT #5CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

Knee Tuck

Single Leg Glute Raises (right)

Walking Lunges

Alternating Low Lunges

Transition

REST

Shoulder Tap Push Ups

Close-Grip Push Ups

Walking High Kicks

Single Leg Glute Raises (left)

Toe Touches

Spider-Man Planks

Transition

REST

Mountain Climbers

Transition

REST

High Knees

Hamstring March

Reach Forward Planks

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT 2.0

11

WORKOUT #6CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

Child’s Pose - Hand on Chest Right

Alternating Leg Raises

Squat Jumps

Single-Leg Glute Raises Right

Transition

REST

Mountain Climbers

Single-Leg Glute Raises Left

Child’s Pose - Hand on Chest Left

T-Push Ups

Plank to Push Ups

Reach Through Push Up

Transition

REST

Modified V Sit Hold

Transition

REST

Squat Pulsars

Jumping Jacks

Alternating Lateral Lunges

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT 2.0

12

WORKOUT #7CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

Bird Dogs

Squat to Squat Jump

Leap Ups

Bulgarian Split Squat (right)

Transition

REST

Toe Touches

Bulgarian Split Squat (left)

Inch Worm

Dips

Shoulder Taps

Plank to Push Up

Transition

REST

Air Squats

Transition

REST

High Knees

Ice Skaters

Step Ups

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT 2.0

13

WORKOUT #8CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

Child’s Pose Thoracic Rotation (right)

Alternating Lateral Lunges

Squat Jacks

Push Ups

Transition

REST

Ice Skaters

Glute Clams

Child’s Pose Thoracic Rotation (left)

Spider-Man Planks

Reach Through Push Up

Squat Jumps

Transition

REST

High Knees

Transition

REST

Jumping Jacks

March in Place

Mountain Climbers

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT 2.0

14

WORKOUT #9CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

Cat Cow

Split Squats Right

Alternating Reverse Lunges

Glute Raises

Transition

REST

Jumping Jacks

Mountain Climbers

Hamstring March

Split Squats Left

In-n-Outs

Squat Hold

Transition

REST

Sit Throughs

Transition

REST

Jumping Jacks

Alternating Side Steps

Spider-Man Planks

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT 2.0

15

WORKOUT #10CIRCUIT EXERCISE REPS / TIME

FLOW

SCULPT

BURN

BURST

STRONG

Squat to Stand

Wide Grip Push Ups

Leg Raise Push Ups

Push Up Hold

Transition

REST

Single Leg Glute Raises (right)

Alternating Low Lunges

Bird Dog

Alternating Leg Raise

Single Leg Glute Raises (left)

Toe Touches

Transition

REST

Jump Lunges

Transition

REST

Ice Skaters

Alternating Forward and Backward Steps

Ground to Sky Jumps

REST

50 sec.

45 sec.

60 sec.

10 sec.

15 sec.

30 sec.

10 sec.

15 sec.

60 sec./ 1 Round

50 sec.

45 sec.

30 sec.

60 sec.

10 sec.

15 sec.

30 sec.

60 sec.

50 sec.

45 sec.

30 sec.

60 sec.

1 RO

UND

4 RO

UNDS

2 RO

UNDS

2 RO

UNDS

CLICK HERE FOR FOLLOW ALONG VIDEO