WIXLIB

Bodyweight Shred: 21-Day Accelerator Workouts http://BodyweightShred.com/1

Bodyweight Shred: 21-Day Accelerator WorkoutsCopyright 2015BodyweightShred.comDISCLAIMER: The information provided in this guide is for educational purposes only. I am not adoctor and this is not meant to be taken as medical advice. The information provided in this guide isbased upon my own experiences as well as my own interpretations of the current research that isavailable. The advice and tips given in this guide are meant for healthy adults only. You should consultyour physician to insure advice and tips given in this guide are appropriate for your individualcircumstances. If you have any health issues or pre-existing conditions, please consult your physicianbefore implementing any of the information provided below. This product is for informational purposesonly 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 bereproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in anyform, without the written permission and signature of the author. http://BodyweightShred.com/2

Bodyweight Shred: 21-Day Accelerator WorkoutsIntroduction 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 theproper diet.With the Bodyweight Shred Diet, you are already setting yourself up for great fat burning success. Andnow, with the 21-Day Accelerator Workouts, you can drastically increase your results simply byfollowing what is below.These workouts were designed specifically for the Bodyweight Shred, and to bring you your best fatburning ever in the next 21-days.You will be starting out by performing 3 workouts the first week, then will be adding one workout perweek 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 someincredible 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, MCTTMaster Certified Turbulence Trainer http://BodyweightShred.com/3

Bodyweight Shred: 21-Day Accelerator WorkoutsTips Before Starting1. 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 canadd in. Please feel free to email dennis (at) hiitburn (dot) com for ideas or see the ExerciseLibrary manual for alternative exercises.3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after notworking 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 aweek 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 sorenessthroughout the program.8. Get good rest. You must allow your body to recover from your workouts so be sure you aregetting 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. http://BodyweightShred.com/4

Bodyweight Shred: 21-Day Accelerator Workouts21-Day Accelerator WorkoutsAll you will need for these workouts over the next 3-weeks is your own bodyweight and an intervaltimer 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 workoutsover the next three weeks, you should perform this short warm-up before starting.21-Day Accelerator Warm-UpPerform each exercise below for 20-seconds with no rest in between. Rest 20-seconds between fullrounds 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 doingthese workouts. Be sure you are pushing yourself, but if form is breaking down then you needto rest.2. If an exercise is too hard, use a easier variation. There are dozens of variation exercises that youcan 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. http://BodyweightShred.com/5

Bodyweight Shred: 21-Day Accelerator Workouts21-Day Accelerator Workouts: Week #1On week number one, we will be performing 3 workouts. Please make sure you take at least a day's restin 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 #1Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest beforemoving to circuit #2. Pushups Alternating Reverse Lunges Outside Mountain Climbers BurpeesAfter you complete 3 total rounds on circuit #1, rest 60-seconds and move to circuit #2.Circuit #2Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest beforemoving to circuit #3. Prisoner Squats T-Pushups Squat Holds Sprints In PlaceAfter you complete 3 total rounds on circuit #2, rest 60-seconds and move to circuit #3.Circuit #3Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for3-TOTAL rounds moving from one exercise to the next. Burpees X-Body Mountain Climbers Squat to Squat JumpDay 2 – Off Day Stay active, hike, walk, play frisbee, do yoga, http://BodyweightShred.com/6

Bodyweight Shred: 21-Day Accelerator Workouts21-Day Accelerator Workouts: Week #1Day 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 #1Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. You will complete 4rounds (2-minutes) on each exercise before moving to the next. Complete 2 TOTAL rounds. Oncefinished, 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 oftwo rounds.After you complete 2 total rounds on circuit #1, rest a full 60-seconds and move to circuit #2.Circuit #2Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. You will complete 4rounds (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 aTOTAL of two rounds.Day 4 – Off Day Stay active, hike, walk, play frisbee, do yoga, http://BodyweightShred.com/7

Bodyweight Shred: 21-Day Accelerator Workouts21-Day Accelerator Workouts: Week #1Day 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 #1Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest beforemoving to circuit #2. Pushups Chin-Ups Squat to Squat Jump Rocking Planks BurpeesAfter you complete 3 total rounds on circuit #1, rest 60-seconds and move to circuit #2.Circuit #2Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest beforemoving 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 #3You 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-minutesDay 6, 7 – Off Day Stay active, hike, walk, play frisbee, do yoga, http://BodyweightShred.com/8

Bodyweight Shred: 21-Day Accelerator Workouts21-Day Accelerator Workouts: Week #2On week number two, we will be performing 4 workouts. If the format below does not fit yourschedule, 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 #1Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60second 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 #2Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60second 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.FinisherPerform 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) http://BodyweightShred.com/9