SCULPTTraining Guide

Copyright © 2020 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 - 60-DAY BODYWEIGHT CHALLENGE

1

WELCOME TO SCULPTThis is a 60-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: Burn Phase 4: Max

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.

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

Max uses Density HIIT for an all-out max effort finisher.

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 60-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 - 60-DAY BODYWEIGHT CHALLENGE

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 - 60-DAY BODYWEIGHT CHALLENGE

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 - 60-DAY BODYWEIGHT CHALLENGE

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 day2) For the next 60-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.

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

5

SCHEDULE

REST

REST

REST

REST

REST

REST

REST

REST

REST

WEE

K 1

WEE

K 5

WEE

K 2

WEE

K 6

WEE

K 3

WEE

K 7

WEE

K 4

WEE

K 8

WEE

K 8

WORKOUT1

WORKOUT1

WORKOUT10

WORKOUT10

STRENGTH TEST

STRENGTH TEST

STRENGTH TEST

WORKOUT1

WORKOUT1

WORKOUT6

WORKOUT6

WORKOUT6

WORKOUT6

WORKOUT1

WORKOUT2

WORKOUT2

WORKOUT2

WORKOUT2

WORKOUT7

WORKOUT7

WORKOUT7

WORKOUT7

WORKOUT2

WORKOUT3

WORKOUT3

WORKOUT3

WORKOUT3

WORKOUT8

WORKOUT8

WORKOUT8

WORKOUT8

WORKOUT3

WORKOUT4

WORKOUT4

WORKOUT4

WORKOUT4

WORKOUT9

WORKOUT9

WORKOUT9

WORKOUT9

WORKOUT5

WORKOUT5

WORKOUT5

WORKOUT5

WORKOUT10

WORKOUT10

SUNDAY SATURDAYMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

REST

REST

REST

REST

REST

REST

REST

REST

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

6

WORKOUT #1CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Alternating Reverse Lunges

Squat Hold

Alternating Low Lunges

Transition

Frog Glute Raises

Negative Push Ups

REST

Walking Knee Tucks

Shoulder Tap Push Ups

Glute Raises

V Ups

REST

T Push Ups

REST

Transition

Run in Place with High Knees

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

7

WORKOUT #2CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Squat Jumps

Negative Push Ups

Dolphin Planks

Transition

Plank Jacks

Plank Hold

REST

Walking Knee Tucks

Alternating Side Lunges

Pulsar Squat

Shoulder Tap Push Ups

REST

Prisoner Alternating Lunges

REST

Transition

Reach Through Push Ups

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

HIIT Intervals to light the fire.

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Slow, controlled moves to maximize TUT. Rest

only if needed

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

8

WORKOUT #3CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Mountain Climber + Push Up

Single Leg Deadlifts (right leg)

Dips

Transition

Jumping Jacks

Single Leg Deadlifts (left leg)

REST

Walking Knee Tucks

Leg Raises to Hip Ups

T Push Ups

Leg Clams

REST

Cross Body Mountain Climbers

REST

Transition

Squat Jumps

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

HIIT Intervals to light the fire.

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Slow, controlled moves to maximize TUT. Rest

only if needed

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

9

WORKOUT #4CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Outside Mountain Climbers

Reach Through Push Up

Sit Back Push Ups

Transition

Jump Lunges

Leg Raises

REST

Lunge with a Twist

Dive Bomber Push Ups

Wide Stance Squat Pulsars

Step Ups

REST

Rocking Planks

REST

Transition

Run in Place

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

HIIT Intervals to light the fire.

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Slow, controlled moves to maximize TUT. Rest

only if needed

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

10

WORKOUT #5CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Sit Throughs

Dips

Leap Ups

Transition

Squat Jacks

Single Leg Glute Raises (right leg)

REST

Walking Knee Tucks

Plank Mountain Climbers

Single Leg Glute Raises (left leg)

Cross Body Mountain Climbers

REST

Sit Back Push Ups

REST

Transition

Jumping Jacks

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

11

WORKOUT #6CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Leap Ups

Bulgarian Split Squats (Right)

Alternating Side Lunges

Transition

Push Ups

Bulgarian Split Squats (Left)

REST

Walking Knee Kicks

V UPS

Negative Push Ups

Shoulder Tap Push Ups

REST

Sit Throughs

REST

Transition

Run In Place with High Knees

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

12

WORKOUT #7CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Squat Jacks

Side Raise Push Ups

Dive Bomber Push Ups

Transition

Cross Body Mountain Climbers

Incline Glute Raises

REST

Lunge with a Twist

Leap Ups

Pulsar Squats

Squat Jumps

REST

Sit Throughs

REST

Transition

Run in Place with High Knees

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

13

WORKOUT #8CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Pulsar Squats

Assisted Pistol Squats

Alternating Side Lunges

Transition

Run in Place with High Knees

Plank Hold

REST

Walking Knee Tucks

Spiderman Planks

Negative Push Ups

Plank Jacks

REST

Leap Ups

REST

Transition

Box Jumps

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

14

WORKOUT #9CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Ground to Sky Jumps

Single Leg Deadlift (right leg)

Reverse Alternating Lunges

Transition

T Push Up

Single Leg Deadlift (left leg)

REST

Walking High Kicks

Cross Body Mountain Climbers

Handwalk Push Ups

Dolphin Planks

REST

Sit Throughs

REST

Transition

Ice Skaters

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT - 60-DAY BODYWEIGHT CHALLENGE

15

WORKOUT #10CIRCUIT EXERCISE REPS / TIME

FLOW

MAX

STRONG

BURN

Walking Hip Stretch

Leap Ups

Bulgarian Split Squats (Right)

Alternating Side Lunges

Transition

Jumping Jacks

Bulgarian Split Squats (Left)

REST

Lunges With a Twist

Spider-Man Planks

Negative Push Ups

Mountain Climbers + Push Ups

REST

Leg Clams

REST

Transition

Squat to Squat Jumps

Inch Worm with T Push Up

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Density HIIT Intervals for an all-out max

effort finisher.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO