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SCULPTTraining GuideCopyright 2021hiitburn.comDISCLAIMER: The information provided in this guide is for educational purposes only. We arenot 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 owninterpretations of the current research that is available for strategies to help build healthy eatinghabits. The advice and tips given in this guide are meant for healthy adults only. You shouldconsult your physician to insure advice and tips given in this guide are appropriate for yourindividual circumstances. If you have any health issues or pre-existing conditions, please consultyour physician before implementing any of the information provided below. This product is forinformational purposes only and the author does not accept any responsibility for any liabilitiesor damages, real or perceived, resulting from the use of this information. All rights reserved. Nopart 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 theauthor.

S CU LPTWELCOME TO SCULPTThis is a bodyweight workout program that will help you build strength, lean muscle, andburn fat to get in incredible shape and feel amazing!We have four phases in each workout:Phase 1: FlowPhase 2: StrongPhase 3: BurnPhase 4: BurstFlow will help you warm up and prime your muscles to build strength and work up a greatburn.Strong will focus on slow and controlled bodyweight strength movements to maximize timeunder tension and to build lean muscle.Burn utilizes classic HIIT to light the fire, burn body fat, and work up a sweat.Burst uses Density HIIT for an all out burst of effort.You will start and end the program with a Bodyweight Strength Test to analyze how muchyour strength has improved throughout the program.Each workout you want to work towards making progress. These workouts are all timebased, 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 eachand every workout!Let’s Workout Together!Documenting your journeyIt’s incredibly powerful to see progress through photos and videos. We’d love to see yourjourney through SCULPT on social media.Instagram: Tag @hiitburnUse these Hashtags on your posts: #hiitburn #HiitburnSculptFacebook: This is a great way to really document, get motivated and inspire daily! We can’twait to see your posts!1

S CU LPTSTRENGTH TESTIn this program, we will be focusing on building strength to reach our goals. As amethod for evaluating progress, we will do this Strength Test at the beginning of thechallenge, 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 Upor very few, start by getting as many full push ups as you can, and then move intoIncline Push Ups and get as many of those as you can! If you can’t get any full pushups, 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 haveTONS of options for you to choose from if you do have some minimal equipment ordon’t have any equipment at all.Complete as many Pull Ups (or the outlined variations) as possible without rest. If youcan’t get a Pull Up, but have a Pull Up bar, you can do a Pull Up Hold, meaning holdyourself 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 possiblewithout rest. These can be done on a barbell at a low height, rings, TRX bands, or avery sturdy table. If you don’t have access to any bar, but do have a dish towel or aband, you can do Towel/Band Rows, and get as many as possible without rest! Keeptension 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 aSquat 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, forthis 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 GluteHold, 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, forthis test specifically, your legs) such as your glutes and hamstrings.2

S CU LPTSTRENGTH TEST – QUICK GUIDEBodyweightPush TestPush UpsUntil FailurePull TestPull Ups*Until Failure*or modification.Bodyweight Rows until failure or PullUp Hold for TimeAnteriorChainSquat Jumps*Until Failure*or modification.Air Squats or Box SquatsPosteriorChainSingle Leg GluteHold* (bothlegs)For Time*or modification.Glute Hold (two feet)STRENGTH TEST - VIDEO LINKSCLICK HERE FOR ALL VIDEOS- Pushups- Pullups- Bodyweight Rows- Squat Jumps- Bodyweight Squats- Single Leg Glute Holds3

S CU LPTTHE 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 30-days, your goal is to workout 5 days per week. Followthe calendar outlined in this guide.Remember, the harder you push in your workouts, the better results youwill see!All of the workouts will be provided in the next section.For video exercises descriptions, you can 4

S CU KOUT8WORKOUT9WORKOUT10RESTWEEK 4WEEK 1WEDNESDAYWEEK 2STRENGTHTESTTUESDAYWEEK T9STRENGTHTESTWORKOUT10REST

S CU LPTWORKOUT #1STRONGSlow, controlled movesto maximize TUT. Restonly if neededBURNHIIT Intervals tolight the fire.BURSTBurst uses DensityHIIT for an all outburst of effort.2-min of work,followed by a 1-minrest, then repeat the2-min working set!50 sec.TRANSITION10 sec.Knee Tucks50 sec.TRANSITION10 sec.Inch Worm50 sec.Squat Hold60 sec.Push Ups60 sec.Glute Raises60 sec.Alternating Low Lunges45 sec.REST15 sec.Hollow Body Hold45 sec.REST15 sec.T Push Ups45 sec.REST15 sec.Alternating Reverse Lunges30 sec.Frog Glute Raises30 sec.Shoulder Tap Push Ups30 sec.High Knees30 sec.REST60 sec.61 ROUNDWalking Hip Stretch2 ROUNDSWarming up andpriming the musclesto build strength andwork up a great burn!Use the transitions asrest if you need morerest between FLOWand STRONG take it.REPS / TIME4 ROUNDSFLOWEXERCISE2 ROUNDCIRCUITCLICK HERE FOR FOLLOW ALONG VIDEO

S CU LPTWORKOUT #2STRONGSlow, controlled movesto maximize TUT. Restonly if neededBURNHIIT Intervals tolight the fire.BURSTBurst uses DensityHIIT for an all outburst of effort.2-min of work,followed by a 1-minrest, then repeat the2-min working set!50 sec.TRANSITION10 sec.Worlds Greatest Stretch (switch halfway)50 sec.TRANSITION10 sec.Adductor Rock (switch halfway)50 sec.Hand Walk Push Ups60 sec.Plank Hold60 sec.Pulsar Squat60 sec.Plank with Forward Reach45 sec.REST15 sec.Shoulder Tap Push Ups45 sec.REST15 sec.Alternating Reverse Lunges45 sec.REST15 sec.Squat Jumps30 sec.Outside Mountain Climbers30 sec.Alternating Lateral Lunges30 sec.Reach Through Push Ups30 sec.REST60 sec.71 ROUNDCat Cow2 ROUNDSWarming up andpriming the musclesto build strength andwork up a great burn!Use the transitions asrest if you need morerest between FLOWand STRONG take it.REPS / TIME4 ROUNDSFLOWEXERCISE2 ROUNDCIRCUITCLICK HERE FOR FOLLOW ALONG VIDEO

S CU LPTWORKOUT #3STRONGSlow, controlled movesto maximize TUT. Restonly if neededBURNHIIT Intervals tolight the fire.BURSTBurst uses DensityHIIT for an all outburst of effort.2-min of work,followed by a 1-minrest, then repeat the2-min working set!50 sec.TRANSITION10 sec.90/90 Hip Stretch (switch halfway)50 sec.TRANSITION10 sec.Child’s Pose Thoracic Rotations50 sec.Single Leg Glute Raise (right)60 sec.Single Leg Glute Raise (left)60 sec.T Push Ups60 sec.Bear Crawl Side to Side45 sec.REST15 sec.Glute Clams45 sec.REST15 sec.Mountain Climbers45 sec.REST15 sec.Alternating Low Lunges30 sec.Jumping Jacks30 sec.Leg Raises to Hip Ups30 sec.Squat Jumps30 sec.REST60 sec.81 ROUNDAlternating Side Steps2 ROUNDSWarming up andpriming the musclesto build strength andwork up a great burn!Use the transitions asrest if you need morerest between FLOWand STRONG take it.REPS / TIME4 ROUNDSFLOWEXERCISE2 ROUNDCIRCUITCLICK HERE FOR FOLLOW ALONG VIDEO

S CU LPTWORKOUT #4STRONGSlow, controlled movesto maximize TUT. Restonly if neededBURNHIIT Intervals tolight the fire.BURSTBurst uses DensityHIIT for an all outburst of effort.2-min of work,followed by a 1-minrest, then repeat the2-min working set!50 sec.TRANSITION10 sec.World’s Greatest Stretch50 sec.TRANSITION10 sec.Bird Dog50 sec.Reach Through Push Up60 sec.Leg Raises60 sec.Squat Pulsars60 sec.Shoulder Taps45 sec.REST15 sec.Step Ups45 sec.REST15 sec.Toe Touches45 sec.REST15 sec.Outside Mountain Climbers30 sec.Jump Lunges30 sec.Push Up Hops30 sec.High Knees30 sec.REST60 sec.91 ROUNDWalking High Kicks2 ROUNDSWarming up andpriming the musclesto build strength andwork up a great burn!Use the transitions asrest if you need morerest between FLOWand STRONG take it.REPS / TIME4 ROUNDSFLOWEXERCISE2 ROUNDCIRCUITCLICK HERE FOR FOLLOW ALONG VIDEO

S CU LPTWORKOUT #5STRONGSlow, controlled movesto maximize TUT. Restonly if neededBURNHIIT Intervals tolight the fire.BURSTBurst uses DensityHIIT for an all outburst of effort.2-min of work,followed by a 1-minrest, then repeat the2-min working set!50 sec.TRANSITION10 sec.Knee Tucks50 sec.TRANSITION10 sec.Alternating forward and backward steps50 sec.Close Grip Push Ups60 sec.Single Leg Glute Raises (right leg)60 sec.Single Leg Glute Raises (left leg)60 sec.Step Ups45 sec.REST15 sec.Spiderman Planks45 sec.REST15 sec.Hollow Body Hold45 sec.REST15 sec.Knee Tricep Push Ups30 sec.Sit Throughs30 sec.Squat Jacks30 sec.Jumping Jacks30 sec.REST60 sec.101 ROUNDSquat to Stand2 ROUNDSWarming up andpriming the musclesto build strength andwork up a great burn!Use the transitions asrest if you need morerest between FLOWand STRONG take it.REPS / TIME4 ROUNDSFLOWEXERCISE2 ROUNDCIRCUITCLICK HERE FOR FOLLOW ALONG VIDEO

S CU LPTWORKOUT #6STRONGSlow, controlled movesto maximize TUT. Restonly if neededBURNHIIT Intervals tolight the fire.BURSTBurst uses DensityHIIT for an all outburst of effort.2-min of work,followed by a 1-minrest, then repeat the2-min working set!50 sec.TRANSITION10 sec.Child’s Pose Thoracic Rotation Hand on Chest50 sec.TRANSITION10 sec.Walking High Kicks50 sec.Bulgarian Split Squats (Right)60 sec.Bulgarian Split Squats (Left)60 sec.Push Up Hold60 sec.Alternating Side Lunges45 sec.REST15 sec.Shoulder Tap Push Ups45 sec.REST15 sec.Sit Throughs45 sec.REST15 sec.Ice Skaters30 sec.Push Ups30 sec.Spiderman Planks30 sec.High Knees30 sec.REST60 sec.111 ROUNDAdductor Rocks2 ROUNDSWarming up andpriming the musclesto build strength andwork up a great burn!Use the transitions asrest if you need morerest between FLOWand STRONG take it.REPS / TIME4 ROUNDSFLOWEXERCISE2 ROUNDCIRCUITCLICK HERE FOR FOLLOW ALONG VIDEO