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Bodyweight Physique Academy - Fat Loss Workout Sheets
1
Bodyweight Physique Academy
Fat Loss Month 1
Bodyweight Fat Burner
"
Welcome to the first 4 weeks of the program. You’ll notice that these workouts
are challenging but very effective. As you go through the workouts there are a
few key things to remember. The workouts are designed to boost your
metabolism so you burn a ton of calories during the workout and keep the
metabolism high throughout the day so you burn calories all day and all night. "
"
Rounds:
There will be 3 total rounds to each workout. Each round will last 10 minutes and
the total workout length is 30 minutes. "
"
Exercises:
The exercises are whole body movements which are ideal for burning fat. They
engage large muscle groups and will help you burn fat quickly. "
"
40 Seconds Work/20 Seconds Rest:
In the follow along workout videos, you’ll notice that I perform 40 seconds of
exercise and rest for 20 seconds. If you are just starting out than you might find
this too challenging. You have the option to do 30 seconds of work and 30
seconds of rest. Listen to your body and scale back if you need to. Otherwise, try
to keep up the best you can. "
"
Bodyweight Metabolic Intensifier: High Intensity Interval Training
The workouts are considered High Intensity Interval Training. This means that
you need to push yourself during the 40 seconds of work. However, if you find an
exercise too challenging feel free to modify it to make it easier. For example, if
you can NOT do a push up with your knees off of the floor, than put your knees
on the floor and continue on with the workout. "
"
"
Bodyweight Physique Academy - Fat Loss Workout Sheets
2
"
"
Week 1 !
Workout 1!
Round 1
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Round 2
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Round 3
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Notes
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
3
Round 1
Work/Rest
Stationary Plank
40 seconds/20 seoncds
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Notes
"
Workout 2!
Round 1
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Round 2
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
4
Round 1
Work/Rest
High Knees
40 seconds/20 seoncds
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Round 3
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Notes
Notes
"
Workout 3!
Round 1
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Round 2
Work/Rest
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
5
Round 1
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Round 3
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Notes
Notes
"
Workout 4!
Round 1
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
6
Round 1
Work/Rest
Half Rep Push Ups
40 seconds/20 seoncds
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Round 2
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Round 3
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Notes
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
7
Week 2!
"
Workout 1!
Round 1
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Round 2
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Round 3
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Notes
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
8
Round 1
Work/Rest
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Notes
"
Workout 2!
Round 1
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Round 2
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
9
Round 1
Work/Rest
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Round 3
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Notes
Notes
"
Workout 3!
Round 1
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Round 2
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
10
Round 1
Work/Rest
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Round 3
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Notes
Notes
"
Workout 4!
Round 1
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
11
Round 1
Work/Rest
Notes
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Round 2
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Round 3
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Notes
Notes
"
Bodyweight Physique Academy - Fat Loss Workout Sheets
12
Week 3!
"
Workout 1!
Round 1
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Round 2
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Round 3
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Notes
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
13
Round 1
Work/Rest
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Notes
"
Workout 2!
Round 1
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Round 2
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
14
Round 1
Work/Rest
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Round 3
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Notes
Notes
"
Workout 3!
Round 1
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Round 2
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
15
Round 1
Work/Rest
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Round 3
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Notes
Notes
"
Workout 4!
Round 1
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
16
Round 1
Work/Rest
Notes
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Round 2
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Round 3
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Notes
Notes
"
Bodyweight Physique Academy - Fat Loss Workout Sheets
17
Week 4!
"
Workout 1!
Round 1
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Round 2
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Round 3
Work/Rest
Burpees
40 seconds/20 seoncds
Wide Arm Push Ups
40 seconds/20 seoncds
V Up
40 seconds/20 seoncds
Stationary Plank
40 seconds/20 seoncds
Notes
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
18
Round 1
Work/Rest
Bodyweight Squats
40 seconds/20 seoncds
Mountain Climbers
40 seconds/20 seoncds
Stationary Lunges (Left)
40 seconds/20 seoncds
Stationary Lunges (Right)
40 seconds/20 seoncds
Flutter Kicks
40 seconds/20 seoncds
Horse Sit Ups
40 seconds/20 seoncds
Notes
"
Workout 2!
Round 1
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Round 2
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
19
Round 1
Work/Rest
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Round 3
Work/Rest
Prisoner Squats
40 seconds/20 seoncds
Push Ups
40 seconds/20 seoncds
Dolphin Push Ups
40 seconds/20 seoncds
Plank on Elbow
40 seconds/20 seoncds
Forward Lunges (Left)
40 seconds/20 seoncds
Forward Lunges (Right)
40 seconds/20 seoncds
Half Burpees
40 seconds/20 seoncds
High Knees
40 seconds/20 seoncds
Hip Dips (Left)
40 seconds/20 seoncds
Hip Dips (Right)
40 seconds/20 seoncds
Notes
Notes
"
Workout 3!
Round 1
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Round 2
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
20
Round 1
Work/Rest
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Round 3
Work/Rest
Side to Side Push Ups
40 seconds/20 seoncds
Half Squats
40 seconds/20 seoncds
Earthquake Push Ups
40 seconds/20 seoncds
Reverse Lunges (Left)
40 seconds/20 seoncds
Reverse Lunges (Right)
40 seconds/20 seoncds
Elbow Twists (Left)
40 seconds/20 seoncds
Elbow Twists (Right)
40 seconds/20 seoncds
Wide Leg Stationary Runs
40 seconds/20 seoncds
Side Plank (Left)
40 seconds/20 seoncds
Side Plank (Right)
40 seconds/20 seoncds
Notes
Notes
"
Workout 4!
Round 1
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
21
Round 1
Work/Rest
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Round 2
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Round 3
Work/Rest
Burpee with Push Up
40 seconds/20 seoncds
Prisoner Lunges (Left)
40 seconds/20 seoncds
Prisoner Lunges (Right)
40 seconds/20 seoncds
Bear Squats
40 seconds/20 seoncds
Half Rep Push Ups
40 seconds/20 seoncds
Half Rep Squats
40 seconds/20 seoncds
Gracie Drill
40 seconds/20 seoncds
Grasshoppers
40 seconds/20 seoncds
Straight Leg Sit Ups
40 seconds/20 seoncds
Scissors
40 seconds/20 seoncds
Notes
Notes
Notes
Bodyweight Physique Academy - Fat Loss Workout Sheets
22