Bodyweight Shred: 21-Day Accelerator Workouts

42 Pages·2015·1.04 MB·English

by  Dennis Heenan

Bodyweight Shred: 21-Day Accelerator Workouts
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Bodyweight Shred: 21-Day Accelerator Workouts
Copyright 2015
BodyweightShred.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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Bodyweight Shred: 21-Day Accelerator Workouts
Introduction From Dennis...
When it comes to getting amazing fat burning results... We all know that diet needs to be #1.
That said, it's your workouts that are going to make things faster and easier for you while following the
proper diet.
With the Bodyweight Shred Diet, you are already setting yourself up for great fat burning success. And
now, with the 21-Day Accelerator Workouts, you can drastically increase your results simply by
following what is below.
These workouts were designed specifically for the Bodyweight Shred, and to bring you your best fat
burning ever in the next 21-days.
You will be starting out by performing 3 workouts the first week, then will be adding one workout per
week so that you are doing 5 total workouts on week number three.
If you follow these workouts along with the Bodyweight Shred Diet, you are sure to see some
incredible fat burning and lean muscle growth as you start building your best body ever.
So if you are ready for some accelerated results, let's get started...
To your health and fitness,
Dennis Heenan, MCTT
Master Certified Turbulence Trainer
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Bodyweight Shred: 21-Day Accelerator Workouts
Tips Before Starting
1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer.
2. 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 dennis (at) hiitburn (dot) com for ideas or see the Exercise
Library manual for alternative exercises.
3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not
working out for a while will only lead to injury or being overly sore.
4. 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.
5. 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.).
6. Always warm up properly. Be sure you are fully warmed up before starting your workouts.
7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness
throughout the program.
8. Get good rest. You must allow your body to recover from your workouts so be sure you are
getting good sleep.
9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.
10.Have a cool down period at the end of each workout that includes stretching and foam rolling.
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Bodyweight Shred: 21-Day Accelerator Workouts
21-Day Accelerator Workouts
All you will need for these workouts over the next 3-weeks is your own bodyweight and an interval
timer which you can find for free on your Smart Phone or Tablet, or online at GymBoss.com.
For each workout, be sure you are fully warmed up and ready to go before starting. For all workouts
over the next three weeks, you should perform this short warm-up before starting...
21-Day Accelerator Warm-Up
Perform each exercise below for 20-seconds with no rest in between. Rest 20-seconds between full
rounds and complete 2 TOTAL rounds.
• Alternating Front Lunges
• Pushups
• Bodyweight Squats
• T-Pushups
• Run-in-Place
◦ Rest 20-seconds and repeat 1 more time for a total of 2 rounds.
Once you are finished with the warm-up, move into your workout as seen below.
A few keys to remember...
1. If you need to take more rest than what it says, do so. Form is VERY important when doing
these workouts. Be sure you are pushing yourself, but if form is breaking down then you need
to rest.
2. If an exercise is too hard, use a easier variation. There are dozens of variation exercises that you
can add in to fit your fitness level. So listen to your body.
3. Don't skip workouts. This is just 21-days! Commit to the plan and get it done.
If you feel you are ready to go, let's dive into week number one...
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Bodyweight Shred: 21-Day Accelerator Workouts
21-Day Accelerator Workouts: Week #1
On week number one, we will be performing 3 workouts. Please make sure you take at least a day's rest
in between these workouts.
Day 1 – 20-10 Madness
• Perform your warm-up circuit before starting this workout.
• If an exercise is too hard, use an easier variation.
• If you feel you need more rest than what is stated, please feel free to take it.
• Make sure your form stays perfect throughout.
Circuit #1
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before
moving to circuit #2.
• Pushups
• Alternating Reverse Lunges
• Outside Mountain Climbers
• Burpees
After you complete 3 total rounds on circuit #1, rest 60-seconds and move to circuit #2.
Circuit #2
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before
moving to circuit #3.
• Prisoner Squats
• T-Pushups
• Squat Holds
• Sprints In Place
After you complete 3 total rounds on circuit #2, rest 60-seconds and move to circuit #3.
Circuit #3
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next.
• Burpees
• X-Body Mountain Climbers
• Squat to Squat Jump
Day 2 – Off Day
• Stay active, hike, walk, play frisbee, do yoga, …
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Bodyweight Shred: 21-Day Accelerator Workouts
21-Day Accelerator Workouts: Week #1
Day 3 – 20-10 Back-to-Back
• Perform your warm-up circuit before starting this workout.
• If an exercise is too hard, use an easier variation.
• If you feel you need more rest than what is stated, please feel free to take it.
• Make sure your form stays perfect throughout.
Circuit #1
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. You will complete 4
rounds (2-minutes) on each exercise before moving to the next. Complete 2 TOTAL rounds. Once
finished, take a full 1-minute rest before moving to circuit #2.
• Squat Jumps: 20-10 X 4 rounds
• Close Grip Pushups: 20-10 X 4 rounds
• Sit Throughs: 20-10 X 4 rounds
• Burpees: 20-10 X 4 rounds
◦ After burpees, move right back into squat jumps to complete 1 more rounds for a TOTAL of
two rounds.
After you complete 2 total rounds on circuit #1, rest a full 60-seconds and move to circuit #2.
Circuit #2
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. You will complete 4
rounds (2-minutes) on each exercise before moving to the next. Complete 2 TOTAL rounds.
• Pull-Ups or Bodyweight Rows: 20-10 X 4 rounds
• Box Jumps or Punisher Squat Jumps: 20-10 X 4 rounds
• Reach Through Pushups: 20-10 X 4 rounds
• Sprints in Place: 20-10 X 4 rounds
◦ After Sprints in Place, move right back into Pull-Ups to complete 1 more rounds for a
TOTAL of two rounds.
Day 4 – Off Day
• Stay active, hike, walk, play frisbee, do yoga, …
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Bodyweight Shred: 21-Day Accelerator Workouts
21-Day Accelerator Workouts: Week #1
Day 5 – 20-10 Burpee Madness
• Perform your warm-up circuit before starting this workout.
• If an exercise is too hard, use an easier variation.
• If you feel you need more rest than what is stated, please feel free to take it.
• Make sure your form stays perfect throughout.
Circuit #1
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before
moving to circuit #2.
• Pushups
• Chin-Ups
• Squat to Squat Jump
• Rocking Planks
• Burpees
After you complete 3 total rounds on circuit #1, rest 60-seconds and move to circuit #2.
Circuit #2
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before
moving to circuit #3.
• Bulgarian Split Squat or Split Squat (each leg)
• Spiderman Climbs
• Side Planks (each side)
After you complete 3 total rounds on circuit #2, rest 60-seconds and move to circuit #3.
Circuit #3
You have 4-minutes to complete as many burpees as possible. Be sure to track how many you got.
• As many reps as possible (AMRAP) – Burpees in 4-minutes
Day 6, 7 – Off Day
• Stay active, hike, walk, play frisbee, do yoga, …
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Bodyweight Shred: 21-Day Accelerator Workouts
21-Day Accelerator Workouts: Week #2
On week number two, we will be performing 4 workouts. If the format below does not fit your
schedule, simply get the four workouts in when possible.
Day 8 – 30 Second CRUSH
• Perform your warm-up circuit before starting this workout.
• If an exercise is too hard, use an easier variation.
• If you feel you need more rest than what is stated, please feel free to take it.
• Make sure your form stays perfect throughout.
Circuit #1
Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60-
second rest. Complete 3 TOTAL rounds.
• Close-Grip Pushups
• Russian Twist
• Up Downs
• Superman Jumps
• Half Burpees
◦ Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds.
Circuit #2
Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60-
second rest. Complete 3 TOTAL rounds.
• Clapping Pushups or Regular Pushups
• Reverse Alternating Lunges
• Underhand Bodyweight Rows or Chin-Ups
• Sprints In Place
• Hand Walk Out
◦ Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds.
Finisher
Perform 1-round on the exercises below as quickly as possible. Rest ONLY when needed.
• Outside Mountain Climbers: 30 reps total
• Bodyweight Squats: 30 reps
• Pushups: 30 reps
• Ground Lunge Punches: 30 reps (total)
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Bodyweight Shred: 21-Day Accelerator Workouts
21-Day Accelerator Workouts: Week #2
Day 9 – Spidey Sense
• Perform your warm-up circuit before starting this workout.
• If an exercise is too hard, use an easier variation.
• If you feel you need more rest than what is stated, please feel free to take it.
• Make sure your form stays perfect throughout.
Circuit #1
Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60-
second rest. Complete 3 TOTAL rounds.
• Spiderman Pushups or Regular Pushups
• Pull-Ups
• Squat to Squat Jump
• Spiderman Climbs
◦ Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds.
Circuit #2
Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60-
second rest. Complete 3 TOTAL rounds.
• Single Leg Burpee (30-seconds each leg)
• Spiderman Climb Plank to Pushup
• Spiderman Plank Climbs
◦ Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds.
Finisher
Complete as many reps as possible of the exercise below in 4-minutes. Rest ONLY when needed.
• Burpee Double Jumps
Day 10 – Off Day
• Stay active, hike, walk, play frisbee, do yoga, …
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