4 Week
Bodyweight Program
This program is the same style I train everyday. It will help increase your
endurance, build lean muscle, burn unnecessary fat and build strength
all from using your own bodyweight.
I designed this plan to be done anywhere with minimal equipment. It
will not be easy but I know at the end of this 6 week program you will
be feeling stronger looking leaner and above all feeling better. Lets go!
Program Details
Each day we will be doing a combination of upper body, lower body,
and core all with very minimum breaks. Many of these exercises will be
listed from my body and burn course, so don’t be afraid to be uncomfortable I’m here is to guide you every step of the way.
Warmup details
Each day we train, I will be giving you the same 20 minute warm up.
Your responsibly is to complete each movement slow and controlled.
This will help prevent injuries and it will keep you loose and warm when
we start hitting our reps.
Day 1
Warmup
Warmup: 1-2 Rounds
- 10 body squats
- 5 pushups
- 10 walkouts to plank with push up
- 10 neck side to sides
- 10 neck forward and back
- 10 sit up and slap the floor
run in place for 30 seconds
- 10 Scorpions to side kick (5 each side)
- 10 scorpions to side kick to bridge (5
each side
Circuit 1
Your job for your first exercise is to complete 20 reps of each movement with 20 seconds rest between each movement. Once you’ve
completed the first movement grab some water take a deep breath
and drive into the next until all four are completed. Rest 20 seconds
between each exercise.
- 20 body squat
- 20 clapping push-ups
- 20 flutter kicks
Shoulders/Back
Exercise 1: Hindu Push-Ups(Shoulders/Back)
- 15 reps
- 4 sets
- 20 second break
Exercise 2: Inverted Pull-Ups (Shoulders/Back)
- 15 reps
- 4 sets
- 20 second break
Exercise 3: 10 Shoulder tap to push-up and pause
(Shoulders/Back)
- 10 shoulder taps (5 each side, then push-up pause for
3 seconds explode up and repeat)
- 30 seconds on
- 30 seconds rest
- 4 sets
Lower Body
Exercise 4: Squat to plank (Lower body)
- 20 reps
- 4 sets
- 30 second break
Exercise 5: Broad jumps to high kicks (Lower Body)
- 30 seconds each no break between the two
- 3 sets
- 30 second break
Exercise 6: Sumo squat to hack squat and
hold (5 seconds)
- 20 reps (10 each)
- 15 second break
- 5 sets
Finisher Challenge:
For your finisher exercise you have a circuit of 45 seconds on with a 15
second break in between each movement. Remember to do quality reps
and use each one of my videos as a guide for posture and form
1. Push up (1 second hold)
(advanced clapping push-ups, beginner standard push-ups or on
knees)
2. Jumping squats
3. Flutter kicks
4. Shoulder taps
5. Mountain climbers
6. Plank hold
7. Squat hold
8. High knees
9. Lunges
10. Burpees
Cool Down/Decompression
1. Laying down leg raise
2. Lying knee twist
3. Standing touch your toes stretch
4. Kneeling quad stretch
5. Squared up kneeling quad stretch pelvic thrust (hip
opener)
6. Frog stretch with
7. Child’s post with shoulder reach (shoulder opener )
8. Back extension (Bhujangasana)
9. High bar dead hang
10. Archer shoulder stretch (shoulder and forearm
opener)
11. Rotating Interlocking wrist opener
12. Alternating Cossack Squat to push-up plank
13. Foreman plank with leg extension (edited)
Day 2
Warmup
Warmup: 1-2 Rounds
- 10 body squats
- 5 pushups
- 10 walkouts to plank with push up
- 10 neck side to sides
- 10 neck forward and back
- 10 sit up and slap the floor
run in place for 30 seconds
- 10 Scorpions to side kick (5 each side)
- 10 scorpions to side kick to bridge (5
each side
Push-Up Circuit 1
2 sets of 10 of each pushup variation minimal rest between each exercise
- Tiger bend push-ups
- Typewriter push-ups
- Diamond push-ups
- Standard push-ups
Bodyweight Flow Supersets
You will perform each sequence as written. Complete
each round with proper form. Do not rush these rounds.
Sequence 1: 45 Seconds on 15 Second Break 2 Serts
- 1 broad jump
- Back peddle to starting position
- Pushup
Sequence 2: 40 Seconds on 20 Second Break 2 Rounds
-Running in place for 5 seconds drop to floor and explode
back up
Core Superset
Exercise 1:
- 30 second L-sit to 30 second plank hold
- 2 sets
- 20 second break
Exercise 2:
- High Bar Bicycle Kicks 30 seconds on to forearm plank 30 seconds on
- 2 sets
Finisher
1 Mile Light Jog
Cool Down/Decompression
1. Laying down leg raise
2. Lying knee twist
3. Standing touch your toes stretch
4. Kneeling quad stretch
5. Squared up kneeling quad stretch pelvic thrust (hip
opener)
6. Frog stretch with
7. Child’s post with shoulder reach (shoulder opener )
8. Back extension (Bhujangasana)
9. High bar dead hang
10. Archer shoulder stretch (shoulder and forearm
opener)
11. Rotating Interlocking wrist opener
12. Alternating Cossack Squat to push-up plank
13. Foreman plank with leg extension (edited)
Day 3
Warmup
Warmup: 1-2 Rounds
- 10 body squats
- 5 pushups
- 10 walkouts to plank with push up
- 10 neck side to sides
- 10 neck forward and back
- 10 sit up and slap the floor
run in place for 30 seconds
- 10 Scorpions to side kick (5 each side)
- 10 scorpions to side kick to bridge (5
each side
Full Body Flow
In this flow you will be completing 4 reps with each exercise listed.
Once all reps and exercises are completed you will rest for 60 seconds
and complete for a total of 20 rounds
1. Toes to bar
2. Burpees
3. Beast pose
4. Chin ups
Core Work
Exercise 1:
- L-sit
- 3 sets of 15
- Rest 30 seconds
Exercise 2:
- Plank Taps
- 3 sets of 30 seconds on
- Rest 30 seconds
Cool Down/Decompression
1. Laying down leg raise
2. Lying knee twist
3. Standing touch your toes stretch
4. Kneeling quad stretch
5. Squared up kneeling quad
stretch pelvic thrust (hip opener)
6. Frog stretch with
7. Child’s post with shoulder reach
(shoulder opener )
8. Back extension (Bhujangasana)
9. High bar dead hang
10. Archer shoulder stretch (shoulder and forearm opener)
11. Rotating Interlocking wrist
opener
12. Alternating Cossack Squat to
push-up plank
13. Foreman plank with leg extension (edited)
Day 4
Active Rest Day
Active rest day
Hike, light jog, walk etc.
Day 5
Warmup: 1-2 Rounds
- 10 body squats
- 5 pushups
- 10 walkouts to plank with push up
- 10 neck side to sides
- 10 neck forward and back
- 10 sit up and slap the floor
run in place for 30 seconds
- 10 Scorpions to side kick (5 each side)
- 10 scorpions to side kick to bridge (5
each side
Circuit 1
In this first circuit you will perform the following 4 exercises. Once all
movements are performed you will rest for 30 seconds and repeat for a
total of 5 rounds.
1. 5 jumping squats
2. 5 pullups
3. 5 plank walks
4. 5 jumping lunges
5. 5 Push ups
Upper Body Superset
Each push-up variation will be performed for 3 sets and a total of 15
reps. Take a 30 seconds to a minute break between each movement.
1. Diamond push-ups
2. Tiger bend push-ups
3. Clapping push-ups
4. Triple clap push-ups
5. Superman push-ups
Leg Work Superset
Each exercise will be performed for 3 sets and a total of 15 reps. Take a
30 seconds to a minute break between each movement.
1. MV burpee
2. 180 degree jumping squats
3. Squats steps
4. Broad jumps
5. Lunges
Bodyweight Finisher
This bodyweight finisher will be performed for a total 5 rounds Take a 1
minute break between each round. Perform each movement the best
to your ability. Time to get after it!
1. Triple clap
2. MV burpee
3. Superman pushup
4. MV burpee
Cool Down/Decompression
1. Laying down leg raise
2. Lying knee twist
3. Standing touch your toes stretch
4. Kneeling quad stretch
5. Squared up kneeling quad
stretch pelvic thrust (hip opener)
6. Frog stretch with
7. Child’s post with shoulder reach
(shoulder opener )
8. Back extension (Bhujangasana)
9. High bar dead hang
10. Archer shoulder stretch (shoulder and forearm opener)
11. Rotating Interlocking wrist
opener
12. Alternating Cossack Squat to
push-up plank
13. Foreman plank with leg extension (edited)
Day 6
Warmup
Warmup: 1-2 Rounds
- 10 body squats
- 5 pushups
- 10 walkouts to plank with push up
- 10 neck side to sides
- 10 neck forward and back
- 10 sit up and slap the floor
run in place for 30 seconds
- 10 Scorpions to side kick (5 each side)
- 10 scorpions to side kick to bridge (5
each side
Workout of the day
Exercise 1:
Wide Push-ups
- 15 reps
- Sets 4
- Rest 60 seconds
Exercise 2:
Archer push-up
- 10 reps each arm
- Sets 3
- Rest 30 seconds Dustin all are 30 sec break instead
Exercise 3:
Clapping Push-up
- 10 reps
- Sets 4
- Rest 60 seconds
Exercise 4:
Beast pose to push-up
- 20 reps
- Sets 2
- Rest 60 seconds
Exercise 5:
Bear crawls to broad jump
- 20 seconds each
- 4 rounds
- Rest 60 Seconds
Exercise 6:
Squat hold
- 60 seconds
- 3 sets
- Rest 60 Seconds
Exercise 7:
Half push up hold
- 45 seconds
- 3 sets
- Rest 30 seconds
Bodyweight Finisher:
6. Plank walks
1. Body rows
2. Shoulder taps
7. Flutter kicks
3. Pushups
8. Forearm Plank hold
4. Jumping lunges
9. Mountain climbers
5. Broad jumps
10.Burpees
Day 7
Rest Day