4
WEEKS
of
Body
Weight
Training
Ryan Fischer
Hi! I’m Ryan
I have spent the last 18 years in the fitness
industry, with a primary focus on functional
fitness. In 2010 I trained with the U.S. Olympic
Skeleton and Bobsled Team, qualifying for
Olympic Trials in both sports. I have also
competed at CrossFit Regionals seven times.
I created the interval bodybuilding trend (HIIB),
Buddybuilding, and I operate some of the biggest
nutrition challenges on social media including:
Carb Cycling, Keto Cycling, and Intermittent
Fasting.
My workout programs have recently been part
of the physical fitness protocols for the U.S.
Military, used by large corporations, and have
helped thousands of gym owners and individual
athletes around the globe.
Besides competing and creating programming,
I host one of the largest podcasts in health and
fitness called “Real Chalk”, I have a rapidly
growing YouTube channel, and I also currently
own and operate Chalk Performance Training
(considered the MECCA of functional fitness).
• Bachelor Degrees in Kinesiology from the
University of Utah
• Bachelor Degree in Nutrition from the University
of Utah
• USAW Olympic Weightlifting and Performace
Coach
• CrossFit Football Coach Certification
• CrossFit Coach Certification
1
About this program
No gym membership? Stuck at home? Traveling with no access
to equipment? That’s no excuse to dodge a workout! In fact, some
of the leanest people I have ever met just follow bodyweight
routines and the last time I checked, those Greek statues weren’t
exactly created with barbells and machines. They did a ton of
bodyweight training! But what’s the first thing you see when you
search bodyweight training? It’s typically a workout that consists of
2-3 of the easiest movements you’ve ever seen, followed by a rest
break that you don’t even need, and then before you know it... You
hate it! It doesn’t give you results. You don’t believe in it. And now
you’ve given up on your fitness journey.
So..
My goal was to make a bodyweight program so challenging that you
feel like you went to an actual gym and got your butt kicked! However, no equipment is needed, every day is significantly
different, and the workouts are just downright fun!
I can almost guarantee that you’ll be asking your friends to join
you - family members, parents, kids, and you might even be getting
on a video call with someone across the world to team up with you.
Get ready to be strangely addicted to bodyweight training!
Equipment needed:
1.) Yourself
2.) A partner for some workouts
2
Day01BodyWork
50 Rounds for Time:
• 1 Butt Slap Burpee
• 1 Air Squat
• 1 Jumping-Jack
• 1 Sit-Up
• 1 Handstand Hold
(3sec. hold)
Buttslap burpee demo:
Click Here
This looks super easy, but it
does get spicy after a little bit :)
3
Day02BodyWork
Metcon (AMRAP - Reps)
For As Long As Possible
From 0:00-3:00,
2 Rounds of:
10 Push-Ups
10 Jumping Squats
Then, from 3:00-6:00,
2 Rounds of:
12 Push-Ups
12 Jumping Squats
Then, from 6:00-9:00,
2 Rounds of:
14 Push-Ups
14 Jumping Squats
Add two reps to each
movement every 3 minutes.
Continue following the same
pattern for as long as possible.
RX+ can start at 14.
Score is total reps!
4
Day03BodyWork
Metcon (AMRAP - Rounds
and Reps)
3min. AMRAP:
• 8 Mountain Climbers
• 8 Push-Ups
• 8 Hollow Rocks
• 8 Russian Twists
Rest 1min.
Repeat for 5 Total Rounds.
(20min. total) Left + Right = 1
rep on russian twists. Make sure
both hands touch
the ground on both sides for
every rep. No funny business!
Day04BodyWork
Metcon (Time)
• 10 Burpees
• 10 Burpees
• 25 Shoulder Taps
• 10 Burpees
• 25 Shoulder Taps
• 50 Lateral Lunges
• 10 Burpees
• 25 Shoulder Taps
• 50 Lateral Lunges
• 100 Sit-Ups
• 10 Burpees
• 25 Shoulder Taps
• 50 Lateral Lunges
• 100 Sit-Ups
• 150 Air Squats
Complete each section and go
straight into the next one with
no rest between. Each section
adds 1 new movement. Can you
finish it all under 20min??
Shoulder Taps Demo:
(Left+Right= 2 reps) Click Here
5
Day05BodyWork
Metcon (No Measure)
5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom
position)
Rest 1min.
Repeat for 3-4 Rounds
Plank Tricep Extensions Demo:
Click Here
Pike Push-Up Demo:
Click Here
Superman Demo:
Click Here
6
Day06BodyWork
Metcon (No Measure)
Just Abs Today :)
• 1min. of Seated Ab Circles
• 1min. of Drunken Mountain
Climbers
• 1min. of Seated Ab Circles
(other direction)
Rest 1min.
• 1min. of Star Plank (right)
• 1min. of Starfish Sit-Ups
• 1min. of Star Plank (left)
Rest 1min.
• 1min. of Bicycle Abs
• 1min. of Heel Touches
• 1min. of Russian Twists
Rest 1min.
Repeat EVERYTHING 1 more
time with 30sec. stations and
30sec. rest breaks.
Total workout time is: 18min.
Here’s a bunch of video demos
because there are some weird
names in there. Sunday is a rest
day, so don’t be afraid to leave
it all out there today!
Seated Ab Circles:
Click Here
Drunken Mountain Climbers:
Click Here
Starfish Sit-Ups:
Click Here
Star Planks:
Click Here
Heel Touches:
Click Here
Bicycle Abs:
Click Here
7
Day08BodyWork
12 Days of Christmas Style
Bodyweight Workout!
“10 Days of Quarantine”
Day07BodyWork
Rest DAY!
1 “Butt Slap” Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Plyo Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
Complete the reps the same
way you sing the 12 days of
Christmas song. Start at 1, then
2-1, then 3-2-1, then 4-3-2-1 and
so on until you complete the
last round 10-9-8-7-6-5-4-3-2-1.
* I know it’s only 10 movements
instead of 12! Trying to save
some movements for later in
the week!
Starfish Sit-Ups Demo:
Click Here
Butt-slap Burpee Demo:
Click Here
8
Day09BodyWork
Metcon (Time)
For Time:
Accumulate a 10min. Plank Hold
Every Time You Rest,
Complete;
• 10 Alternating Pistols
• 15 Push-Ups
* Before start this, complete 50
Bodyweight Russian Twists as a
one time “buy in.”
Incase you’re confused... You
complete 50 russian twists, then
try to chip away at a 10min. accumulated plank. Each time you
rest from the plank, you must
complete 1 round of 10 Alternating Pistols and 15 Push-Ups.
Pistol Demo:
Click Here
Need to scale? Squat on one
leg to a chair and sit back up!
Day10BodyWork
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2
Chair Dips
30-27-24-21-18-15-12-9-6-3
Sit-Ups
Goes like this:
• 10 Burpees
• 20 Chair Dips
• 30 Sit-Ups
Then;
9 Burpees, 18 Chair Dips, 27
Sit-Ups
... And so on
You are essentially adding
the first number to the next
movement. Should take about
15min. You can make it a little
harder by putting some weight
on your lap for the dips and
adding some weight for the
sit-ups.
9
Day11BodyWork
Metcon (Time)
In Teams of 2!
Have a friend nearby or get
them on FaceTime or Zoom!
50 Rounds:
• 5 Air Squats
• 6 Jumping Lunges
• 7 Push-Ups
You must compete the entire
round before your partner can
go! You will both be doing 25
rounds each!
10
Day12BodyWork
Metcon (Time)
I’m calling this Bodyweight
“Cardio”
For Time:
250 Up Downs
Time CAP: 20min.
Video Demo:
Click Here
You must:
1.) Stand up all the way at the
top of each rep
2.) Squeeze your core on
every rep as you shoot
your feet back.
I worked this out to be about
15-20min long. When testing
it, 50 reps unbroken was about
2:15 seconds. And then every
50 reps after that got about 30
sec. slower for most people.
Please stop at 20min. because if
you aren’t done by then, you’ll
probably be WRECKED
tomorrow.
If you are one seriously BAD
MOTHER FUCKER, you can try
and complete 500 with a 40min.
CAP!
Day13BodyWork
Metcon (Time)
“The Big Sexy”
For Time:
100 Jumping Jacks
90 Second Plank
80 Glute Bridges
70 Russian Twists
60 Second Wall Sit
50 Sit-Ups
40 Lateral Lunges
30 Chair Dips
20 Mt. Climbers
10 Burpees
20 Mt. Climbers
30 Chair Dips
40 Lateral Lunges
50 Sit-Ups
60 Second Wall Sit
70 Russian Twists
80 Glute Bridges
90 Second Plank
100 Jumping Jacks
Like the name? I thought it was
appropriate :)
Russian Twists - L+R = 1 rep
Lateral Lunges - L+R = 2 reps
Mt. Climbers - L+R = 1 rep
11
Day14BodyWork
Rest DAY!
Day15BodyWork
Metcon (Time)
The last Team Style workout
was a HUGE hit, so here’s
another one for you!
Have a friend nearby or get
them on FaceTime, Zoom, or
any other video source you may
have!
50 Rounds: (You go, I go style)
• 1 Wall Walk
• 3 Air Squats
• 5 Sit-Ups
You must compete the entire
round before your partner can
go! You will both be doing 25
rounds each!
Wall Walk Demo:
Click Here
For you advanced people out
there, you can just hit it as a
20min. AMRAP and get as many
rounds as possible!
12
Day16BodyWork
Metcon (AMRAP - Reps)
It’s up to YOU to make this one
hard today!
Every 60sec.
Complete 1 Round of:
• 6 Push-Ups
• 6 Up-Downs
• 6 Bodyweight Lunges
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like
gnarly challenges
Start with 6 reps and then ideally
I would like you to figure out how
hard you can go. After a few
minutes, see if you can 8s... And
then 10s... And once you get a
number that you know is going
to be perfect, just hang there and
go for a time period that suits your
fitness level.
My recommendation is to pick
something that takes between
35-40sec a round.
Up Down Demo:
Click Here
13
Day17BodyWork
Metcon (AMRAP - Reps)
“Butts and Guts Marathon”
Min. 1) Plank
Min. 2) Max Glute Bridges
Min. 3) Max Russian Twists
Min. 4) Max Fire Hydrant (Right)
Min. 5) Max Fire Hydrant (Left)
Repeat for 4 Total Rounds.
(20min.)
I would like to ask a few things
of you:
1.) Do not rush the glute
bridges. Bring your hips up
and hold for a second before
you come down (like in the
video I linked)
2.) You can go faster on the fire
hydrants, but still, don’t go
crazy fast. And I know what
you’re thinking... This
movement looks “dumb.” I
thought so too, but it works
the side of your glutes like
nothing else if bodyweight is
all you’re working with. SO
GET EXCITED about some
damn fire hydrants :)
Fire Hydrant Demo:
Click Here
Glute Bridge Demo:
Click Here
14
Day18BodyWork
Metcon (Time)
Get ready for the most fun
bodyweight workout you have
EVER done!
Teams of 2! You must complete
a full round before switching.
• 2 Alternating Crab Kicks
(L+R =1)
• 2 Alternating Birddogs with a
push-up (the 3 part sequence
= 1 rep)
• 2 Seated Toe Touches
(L+R =1)
Demo of all 3 movements:
Click Here
Beginners - 30 Total Rounds
Intermediate - 40 Total Rounds
Advanced - 50 Total Rounds
Over Achievers - 60 Total
Rounds
Day19BodyWork
Metcon (AMRAP - Reps)
“Chief” Bodyweight Edition!
3min. AMRAP:
• 3 Up Downs
• 6 Mt. Climbers
• 9 Air Squats
Rest 1min. x 5 Rounds (20min.
Total)
Mt. Climbers are L + R = 1 Rep
Up Down Demo:
Click here
Put your score in today and let
us know what you get!
15
Day20BodyWork
Metcon (Time)
For Time:
• 100 Clapping Push-Ups
* At the start of EVERY minute
you MUST complete 20
Jumping Jacks
* START with jumping jacks!
For example:
Min. 1) 20 Jumping Jacks then
max clapping pushups in remaining time
Min. 2) 20 Jumping Jacks then
keep chipping away at you 100
clapping push-ups
ADVANCED Athletes: 150 reps
Intermediate: 100-150 Kneeling
Clapping Push-Ups
Beginner: 100-150 Regular
Push-Ups
Time Domain you are shooting
for is 15-20min. if that helps you
choose which option to pick.
Clapping Push-Up Demo:
Click Here
Kneeling Clapping Push-Up
Demo:
Click here
Day21BodyWork
Rest DAY!
16
Day22BodyWork
Metcon (Time)
“Twisted Steel & Sex Appeal”
Heel Elevated Air Squats:
(You can use a book or
anything around the house
that will comfortably raise
the heel)
Click Here
Fly Push-Ups Demo:
Click Here
Table Pull-Ups Demo:
Click Here
Seated Knee To Chest Demo:
Click Here
Chair Dips Demo:
Click Here
2 Rounds For Time and Quality:
• 50 Elevated Heel Air Squats
• 50 Table Pull-Ups
• 50 Seated Knee To Chest
• 50 Glute Bridges
• 50 Fly Push-Ups
• 50 Chair Dips
Today is a true full body workout that mimics a traditional
physique style training regime. I
want you to move through everything as quick as you can today, BUT with good controlled
form. You will need to break
from time to time and that’s
fine, but keep the rest breaks
short and get back on it!
Advanced athletes can do a
30X0 Tempo on everything.
(Which means: 3sec. on the way
down, 0sec. spent at the bottom, come up quick, and spend
0sec. at the top. Repeat. Essentially just the “lowering phase”
is what matters most.
Glute Bridge Demo:
Click Here
17
Day23BodyWork
Metcon (AMRAP - Reps)
• 10 Burpees
• 10 Burpees
• 20 Lateral Lunges (L+R=2)
• 10 Burpees
• 20 Lateral Lunges
• 40 Sit-Ups
• 10 Burpees
• 20 Lateral Lunges
• 40 Sit-Ups
• 60sec. Plank
• 80 Russian Twists (L+R=1)
• 10 Burpees
• 20 Lateral Lunges
• 40 Sit-Ups
• 60sec. Plank
• 80 Russian Twists
• 120 Reverse Lunges (L+R=2)
Complete each section and go
straight into the next one with
no rest between. Each section
adds 1 new movement. Can you
finish it all under 25min??
Lateral Lunge Demo:
Click Here
Reverse Lunge Demo:
Click Here
Day24BodyWork
Metcon (AMRAP - Rounds)
Upper body BURNER!
Every 60sec. complete
1 Round of:
• 1 Wall Climb
• 5 Push-Ups
• 10 Mt. Climbers
Repeat for 10min. for beginner
Repeat for 15min. for
intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like
gnarly challenges
1.) Females can scale the
push-ups to 3.
2.) Advanced athletes can add
a vertical shoulder tap on
each side. (shown in our IG
link below)
My recommendation is to pick
something that takes between
25-30sec a round. You will need
a little more rest on this circuit
than our traditional EMOMs.
Workout Demo & Explanation:
Click Here
18
Day25BodyWork
Metcon (AMRAP - Rounds)
SYNCHRONIZED Team
workout - Teams of 2!
Grab a friend, get someone on
zoom or FaceTime, and get ready
to have a BLAST!
15min. AMRAP:
• 4 Skater Lunge Taps (L+R=2)
• 4 Alternating Plank Toe Taps
(L+R=2)
• 4 Sumo Stance Air Squats
• 4 One Arm Up Downs
(L+R=2)
* After each round add 2 reps
to each station. How far can you
get!?
Rest 2min.
For time:
Start wherever you finished above
and work DOWN.
Subtract 2 reps after each
round and see if you can finish in
less than 15min :)
Rules:
1.) MUST stay in sync
2.) Out of sync reps do not
count
Video Demo:
Click Here
19
Day26BodyWork
Metcon (AMRAP - Reps)
25min. Running Clock...
50-40-30-20-10
Jumping Jacks
Chair Dips
Immediately into;
10-20-30-40-50
Straight Leg Sit-Ups
* After Each Set Complete a
1min. Plank (5 total)
Immediately into;
Max Chair Step Ups in
remaining time
Ideally you will use the same
chair for step-ups as you used
for the dips.
Advanced can make this workout 30min. OR until they hit 100
Step-Ups (L+R=1)
Straight Leg Sit-Up Demo:
Click Here
Chair Dips Demo:
Click Here
Chair Step Up Demo:
Click Here
20
Day27BodyWork
Metcon (Time)
It’s up to YOU to make this
one hard today!
Every 60sec.
Complete 1 Round of:
• 4 Burpees
• 8 Air Squats
• 12 Russian Twists (L+R=1)
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like
gnarly challenges
If you want to add a warm up right
into this thing, all you gotta do is
start a little lower at say:
• 3 Burpees
• 6 Air Squats
• 9 Russian Twists (L+R=1)
and build as you go. That might
also be a good scaled option for
many of you.
Consider yourself a bodyweight
ninja? You can try:
• 5 Burpees
• 10 Air Squats
• 15 Russian Twists (L+R=1)
But that is gunna get ROUGH real
quick!
Day28BodyWork
Rest DAY!
21
You’re all done!
There’s a few places to go from here. You can decide to try
another volume of this book or you can try a new training style
all together (I have several). Just depends on how you’re feeling
and what goals you have going forward. I highly suggest
however, making your diet your number one priority. If you feel
like you’ve currently plateaued in making changes to your body,
I can almost guarantee that your diet is the culprit. My carb
cycling and keto cycling protocols have changed the bodies of
tens of thousands of people and are undoubtedly my most
popular programs.
If you’d like more information on these guides please visit
gymryan.com/collections/nutrition
Earn Your Carbs Challenge - Which Plan is Right For You?
22
All contents copyright @ 2019 Gym Ryan, LLC. All rights reserved worldwide. No part of this document
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photocopying, recording, or otherwise) without the prior written permission of Ryan Fischer The credited
photos are the sole property of Ryan Fischer & Gym Ryan, LLC.
The information contained in this document is solely for general educational and informational purposes
only. The information has been prepared based upon our general educational background and our practical
experience over the past 15+ years. The products and information provided on this website have not been
evaluated by the United States Food and Drug Administration, or any other governmental authority. Gym
Ryan, LLC. is not a physician and the information and products provided are not medical advice and should
not replace medical advice.
23