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12 Week Transformation

WORKOUT
No weights required e-book

K R I S G E T H I N | T R A N S F O R M AT I O N E X P E R T | F O U N D E R
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INTRODUCTION
One of the biggest barriers YOU may be faced
with when striving for fat loss is finding the
time, means, and motivation to get yourself
to the gym. Getting your ass into the weights
room for your dosage of therapy and healing
does have its benefits but it’s not something
you desperately need to build the physique of
your dreams.
I’m constantly on business in foreign countries,
staying in hotels without the time or means
to get to a gym; but I’ll always force myself
to program and then attack an often basic
but extremely effective home or hotel room
workout. The opportunities are there for you to
do the same.

This e-book will serve as a guide providing

strategies you can begin to implement today,
moving you forward in the very space you have
at home without the need to buy extensive
equipment to build the body that you’ve
always wanted.

Included is a 12 Week progression of workouts

for you to follow including nutritional
guidance to support this.

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 20 HOME
TRAINING TIPS

#1 CUT OUT THE WEAK MINDSET the money that you’re going to save on
gym membership and gas money, you can
This point applies to all aspects of every
put that towards buying some or all of the
e-book that I create, because ultimately, it’s
following kit.
what it boils down to; how much you really
want it and how much pain you’re willing to
1) Barbell with Weighted Plates –
endure to reach your goal.
Multifunctional
2) TRX – Full Body Suspension Training
The reality is, when you’re working out at
3) Dumbbells and/or Kettlebell – For Added
home, you need to be highly motivated and
Unilateral Resistance
extremely critical of yourself. There’s not
4) Plyometric/Jump Box – Explosive
going to be anybody watching you, it’ll be
Development
easy to cheat; so every workout needs to be
5) Jump Rope – Cardio or Increased
crushed with the perception that I’m right
Intensity
next to you forcing you to keep on enduring
6) Resistance Bands – Increase Resistance
pain, making the most of every workout.
7) Tractor Tyre and Sledge Hammer –
Functionality
Every time you create an excuse in your
8) Medicine Ball – Power Development
head, your internal mindset becomes
weakened. There are millions of people
#3 GET CREATIVE WITH THINGS
with disabilities or illnesses that would kill
AROUND THE HOUSE
to be able to complete a workout like the
ones you’re going to be doing, so suck it up The more equipment you can afford to buy
sunshine – you’re working out today! now, do it. Remember this is an investment
of your health, and the positive habits of
#2 BUY THE BASICS training and clean eating should last beyond
the 12 weeks of this program.
Of course, we won’t have access to a full
complement of weight machines, cardio
There is also an opportunity to use your
equipment, bars and dumbbells – so
initiative and get creative with the things
investing a little money into some basics
you have in your garage or around the house.
tools to aid you and can go a long way. It’s
At one stage of my life, when I was in living
totally possible to transform your physique
and training in the Jordanian desert with
without this extra equipment, sure, but it
Bollywood star Hrithik Roshan for several
only widens the variability and room for
months; we often had to make do with what
progression you can achieve. Remember,

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we could find and resistance bands, using sharing bacteria and germs. It’s mine and
our initiative to maximize the effectiveness it’s effective; the cold water reducing the
of our training ensuring his transformation inflammation and soreness of the muscles
remained successful. instantly, increasing blood flow to flush the
muscles of waste products means I can
This can be using a garden wall instead of a crush another workout just as hard later in
box for box jumps or using a chair for Tricep the day. If you don’t have a bath available to
Dips or Incline Push-ups. Filling up 1-3 Gallon you, try cold showers.
bottles with water and using them instead of
a kettlebell for squats or curls if they have a #6 PROGRESSIVE OVERLOAD STILL
handle. You could even use a backpack with MATTERS
weights inside, instead of buying a weighted Even though you don’t have a copious
vest. The stairs are perfect for your cardio too, number of machines, dumbbells and
Lunge Step-Ups and Calf Raises. fancy equipment at your disposal, the
fundamentals of bodybuilding remain
Use this as an opportunity to get creative – If the same. A variety of reps, weight and
you want it enough, you’ll find a way. stimulus placed upon a muscle using
progressive overload to gradually increase
#4 DON’T UNDERESTIMATE THE volume ensures you’re always moving
EFFECTIVENESS OF BODYWEIGHT forward and building muscle fast. The lack
EXERCISES of weight availability means that you will
There is plenty of progression using just have to search for progressive overload
your bodyweight, especially if you’re 220+ using alternative methods such as slower
pounds like me! Everything is relative, most negatives, explosive concentric reps,
people who weigh more will likely have isometric holds and partial reps.
more muscle mass to move it. There is a lot
of intensity you can generate from working #7 CIRCUITS, DROP SETS,
with bodyweight, you just need to have a SUPERSETS
smarter approach to your programming. Having limited access to machines,
equipment to use and weight, you’ll have to
#5 RECOVERY ON A BUDGET find intensity and progression in other ways.
One huge benefit I get from working out Working out at home sometimes means
in my home pain cave ,as I like to call it; working through a range of exercises as part
once I finish, if I’m not already, I can strip of a circuit, with little rest, usually increasing
down to my underwear and jump straight the reps on each exercise to stimulate more
into my home-made ice bath that I made intensity. If possible, and dependent on the
using a 100 Gallon commercially built difficulty of the exercise, one can implement
water container. I don’t need to worry drop sets or supersets, working antagonist
about the intimidation of other people or muscles together for efficiency of time.

IF YOU WANT IT ENOUGH,

YOU’LL FIND A WAY.

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#8 ALTER YOUR SCHEDULE #10 CONSISTENCY STILL PREVAILS
Sometimes it’s not the workout environment, You won’t have the accountability of the
but it’s the lack of time you have to allocate gym members to keep you going, so you’ll
working out. This will require smart and have to source other alternatives to keep you
forward planning with enough discipline engaged and consistent. For me, keeping my
so that you don’t throw in the towel when notebook by my side during every workout
things get tough. I often have to work out in helps as I can engage my competitive
the earlier hours of the morning just to make element, I look at what the previous Kris did
sure I get it done. I remember when I was and make sure I work harder than he did.
back and forth from India to the UK, as soon You can and should do this too! What gets
as my flight would land I would drop off my measured gets managed, and if you don’t
bags to my hotel room and head straight know what you’ve been doing then there’s
to the weights room. If the hotel check-in no guarantee that you’re going to progress!
was later, I would already have a change of Remember to post any progress into the
clothes in my day bag so I could at least get Facebook group to let others know how well
a run in before checking in. Regardless of the you’re doing.
circumstances, act upon your situation now
or you’ll be left behind. Everyone has time, #11 INCREASE YOUR FREQUENCY
you just need to find it. Hitting workouts little and often can reap a
massive host of benefits if you’re constantly
#9 BROADEN YOUR KNOWLEDGE finding yourself short on time. The beauty
Being a valued member of Health Kik you of shorter workouts means you can fit them
are part of a community where you are in between everyday tasks or meetings. The
able to broaden your knowledge via the intensity it brings raises your metabolic rate
content you have access to, as well as ask me for over 24 hours post exercises, so even
questions via the live webinars every 2 weeks once you’ve finished working out you’re still
or to community members in the FB Group. sizzling off unwanted body fat. Being at
home means it only takes an extra 5 minutes
Use this to broaden your knowledge and before you’re showered and sitting in your
enhance your home training. home office again.

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#12 USE OCCLUSION BFR BANDS new realms of fitness. Unless we were all
bought into this idea, it probably wouldn’t
Occlusion training, also known as Blood Flow
happen, at least not as effectively. We’re able
Restriction training involves wrapping a band
to push each other on, during our darkest
over either the arms or legs in an attempt
and most difficult times. Hit up some people
to restrict (not cut off) blood flow. The rate
in your neighborhood who you think might
at which blood is able to exit the muscles
like to be your workout buddy.
heightens the blood lactate accumulation,
creating an environment where your body is
#15 MUSIC
tricked into thinking it’s working harder, due
to the speed it reaches fatigue. Another upside and a potential cost saver
of training at home is you don’t need to
Aside from the increased muscle cell buy headphones anymore or listen to the
swelling and increased muscle fiber crap playing at the gym. You can enjoy your
recruitment, you benefit from an increased favorite music; whatever gets you going and
release of growth hormone, along with other hyped for a workout, you don’t need to worry
hormones relating hypertrophy including about any other telling you otherwise, turn
IGF-1, MTOR and Myostatin. These are perfect it up as loud as you want and channel that
when doing higher reps which you will be energy into crushing your workout. And if
doing at home. I use the Gym Reapers the neighbors can’t hear it, then it’s not
BFR Bands. loud enough ;)

#13 BE MORE CONSCIOUS OF FOOD #16 USE THE ENVIRONMENT

Or more specifically the amount of food I LOVE the fact I have a home gym to use at
you’re consuming. There may be days any hour of the day or night, whether there’s
where you’re not able to train as much, or rain, shine or snow – I am aware of the fact
as hard. Naturally I’d tell you to grow a pair that there are other possibilities of getting
and suck it up princess, which I will, but your daily fix besides at the home gym,
I too understand there are rarities. It pays and you could be too! To make the most of
to be mindful of how much food you’re the natural beauties that surround where
consuming and whether that amount is I live, I’m often found running in the hills
justified. If you’re having to miss out on a with Slate my dog or on a 50km cycle with
session, the body’s requirements for fuel Sunshine my fiancé. This added benefit not
are going to be considerably less, so it only provides free increased health, mood
may require alterations to your macros. and fitness, but the Vitamin D exposure
Consciousness of this can mean that you’re is vital for an upregulated mood, stronger
still propelling forwards and sizzling fat at bones, increased muscle recovery, reduced
times when working out is impossible. anxiety and a reduction in depression.
#14 LET OTHERS SHARE YOUR PAIN Vitamin D is a powerful nutrient and you
should be making sure you get enough of
Every Sunday morning at 8am, a select few
it; especially given you may be in the house
of my closest friends are invited to come and
for days at a time with limited exposure.
train with me in my Pain Cave. We usually
Exercising in the great outdoors also helps
share up to an hour of circuits, cardio and
manage cortisol and stress, which has a
utter madness as we beat our bodies into
tangible impact on well-being.

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#17 TEMPO to remain generally active day-to-day
will be paramount to your success of this
Considering the limitation of weight, you
transformation. As an example, rather than
need to use tempo to your advantage in
taking the elevator thinking “I did an intense
order to place the most amount of tension
circuit this morning, I’ve earned it”, flip that
on a muscle as possible, to attribute to
attitude on its head and take the damn stairs.
greater muscle gains. Adopting a 2-4 second
negative on exercises will present you with
As a baseline, I recommend tracking 10k
a new realm of overload, suddenly making
steps on a smartwatch or wristband which
the weight extremely challenging. Keep
generally determines you an active person.
changing the times of these negatives and
Remember, this is just the foundation and
on occasion, test yourself to see how slow
you should aim to increase this number to
you can perform 10-20 negatives.
widen the probability of fat loss.

#18 OVERLOAD WITH

#20 DON’T GRAZE
RESISTANCE BANDS
Spending more time at home means
Training with resistance bands completely
constantly being in an environment where
changes the way in which a muscle is
there is an indispensable access to food,
challenged. The tighter a band gets, the
as well as other distractions. There will
more resistance it provides, so the difficulty
be moments where the cravings start to
increases – when a weight becomes easier
empower your mindset and instruct you
at the top of the rep, it now becomes
to forage for minute treats that you THINK
increasingly difficult at the isometric portion.
hardly makes a dent into the progress of
As you begin the eccentric portion of the rep
your transformation.
and start to lower the weight, the tension
in the band pulls the weight towards you
Let me tell you it all counts; everything
which you have to fight off in order to retain
contains calories and it’s often the seemingly
control and tension.
small snacks that account for the lack of
progression on any transformation.
The change in strength curve leads to a
Not cheating yourself will mean you’re
greater recruitment of high threshold motor
able to successfully curb cravings where
units as the muscle becomes strong for
otherwise you’d leave yourself devoid
the whole movement, not just the opening
of important nutrients. Properly fueling
portion. As you progress and overload the
the body results in an optimal state for
muscle, you’ll have to use more bands or
performance and strength output, so you’ll
swap them out for a band with a greater
be able to crush ALL of your workouts with
resistance profile.
little excuse.

#19 DON’T BE LAZY ADOPTING A 2-4

The general activity you do walking SECOND NEGATIVE
around, the office, tidying the house and
walking the dog is just as important as the
ON EXERCISES WILL
“cardio” you do. In fact, often the former
PRESENT YOU WITH
activity will burn more calories than the A NEW REALM OF
cardio does. Employing a strong mindset OVERLOAD.

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 GET YOUR
NUTRITION RIGHT
The fo llowin g guidan ce wil l h e l p you to bui l d, sustai n and
alter yo ur ow n n utrit ion al protocol to fol l ow duri ng th e
n ex t 12 weeks of you r transform ati on.

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MACRO BREAKDOWN
It’s important that the following formula is worked out correctly to ensure
you’re consuming the correct amount of food needed for you to progress.

The calories allocated here are slightly lower to account for the fact that
the exercise stimulus doesn’t involve resistance, most of the stimuli will
be coming from bodyweight exercises.

CALORIES: FATS:
Start on 11 calories per pound of Utilize the remainder of the calories
bodyweight. for your fat intake.

PROTEIN: VEGGIES:
1g of protein per pound of lean Include veggies with most meals,
bodyweight. especially green cruciferous options.

CARBOHYDRATES:
Allocate 75g of clean carbs on
exercise days / 50g on rest days.

If you’re 200lbs with a body fat of 15%, your when referring to calorie content per
lean body weight will be 170lbs. That would macronutrient:
give you 2,200 calories, 170g coming from
protein, 75g coming from carbs and the TOTAL CALORIES: 2200
remainder from fats equaling 75g also. CARBOHYDRATES: 75g = 300kcals
PROTEIN: 170g = 680kcals
However; it’s important to remember that
FATS: 75g = 675kcals
each respective macronutrient holds it’s own
individual calorie content that needs to be
When the goal is to shred, the aim is to drop
considered and is as follows:
a consistent 1-2lbs of bodyweight per week.
When you reach a stage when progress
CARBOHYDRATES: 4kcals per 1g
begins to become stagnant, reduce the total
PROTEIN: 4kcals per 1g calorie intake by 10%. If calculated correctly
FATS: 9kcals per 1g you should still be getting 75g of carbs per
day and 1g of protein per pound of lean body
So, the above calculation based on a 200lb weight, meaning the reduction has come
person would be explained as follows, from fats only.

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FOOD LIST
To ensure you know what to eat, I have provided an extensive list of food options for each
macronutrient group.

PROTEINS: CARBOHYDRATES: ❍ Flaxseeds

❍ Chicken breast ❍ Yams ❍ Egg Yolks
❍ Turkey breast ❍ Sweet Potato ❍ MCT Oil
❍ Ground Beef ❍ Wild rice
(5% fat or less) ❍ Brown Rice VEGGIES:
❍ Salmon ❍ Jasmine rice ❍ Cabbage
❍ Game meat ❍ Quinoa ❍ Kale
❍ Bass ❍ Oatmeal ❍ Spinach
❍ Steak ❍ Cream of Rice ❍ Zucchini
❍ Lamb ❍ Wholegrain ❍ Green Salad
❍ Mackerel Rice Cakes ❍ Cauliflower
❍ Cod ❍ Rice Noodles ❍ Peppers
❍ Egg whites ❍ Mushrooms
❍ Tofu FATS: ❍ Asparagus
❍ Seitan ❍ Avocado ❍ Sprouts
❍ Lentils ❍ Natural ❍ Mushrooms
❍ Chickpeas peanut butter
❍ Tomatoes
❍ Teff ❍ Almond butter
❍ Cucumber
❍ Fat Free ❍ Almonds
Natural Yogurt ❍ Brazil Nuts
❍ Fat Free ❍ Cashews
Cottage Cheese ❍ Extra Virgin
❍ Whey Protein coconut oil
Isolate ❍ Extra virgin
❍ Casein olive oil

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 12 WEEK
HOME TRAINING
PLAN
I n the o p eni n g of this eBook I l is te d a se ri e s of e qui pm e nt th at
co uld p r ov id e be n ef it to you whe n trai ni ng at h om e , but for th i s
t ra n sfo r ma tion you won ’t re quire anyth i ng asi de f rom R e si stance
B ands and a jump rope. I’ve de c i de d agai nst al l oth e r pi e ce s of
e quip ment in orde r to cate r for eve r y si ngl e one of my c l i e nts
– however , if you h ave t h e ex t ra gy m e qui pm e nt and want to
in corporate it, th at’s f i ne .

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WEEK 1: WORKOUT 1 AM FASTED CARDIO: 30 MINUTES
EXERCISE REPETITIONS REST NEGATIVES
Push-Ups (Use a band to increase difficulty) 4 x 15 reps 45 seconds —
Banded Bent Over Rows 4 x 15 reps 45 seconds 4 seconds
Banded Squats 4 x 15 reps 45 seconds 4 seconds
Banded Shoulder Press 4 x 15 reps 45 seconds 4 seconds
Diamond Push-Ups 4 x 10 reps 45 seconds —
Banded RDL 4 x 15 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 15 reps 45 seconds 4 seconds
Triangle Push-Ups 4 x 15 reps 4 x 15 reps 45 seconds 4 seconds

WEEK 1: WORKOUT 2 CIRCUIT AM FASTED CARDIO: 30 MINUTES

EXERCISE REPETITIONS REST
**60 seconds Jump Rope to begin**
Bodyweight Squats 15 reps —
Russian Twist 15 reps —
Mountain Climbers 15 reps —
Thrusters (Squat into Banded Shoulder Press) 15 reps —
Lying Leg Raises 15 reps —
Wide Grip Push-Ups 15 reps —
Jump Lunges 15 reps —
Burpees 15 reps —
**60 seconds High Knees to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

WEEK 1: WORKOUT 3 AM FASTED CARDIO: 30 MINUTES

EXERCISE REPETITIONS REST
Outdoor Hill Sprints 10 x 100m Slow walk back
Outdoor Hill Sprints 5 x 50m Slow walk back
THEN 3 ROUNDS FOR TIME OF:
Standing To Crawl Out To Push-Up 10 —
Extended Arm Plank + Shoulder Touches 30 —
Lying Leg Raises 30 —

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WEEK 1: WORKOUT 4 CIRCUIT AM FASTED CARDIO: 30 MINUTES
EXERCISE REPETITIONS REST
**60 Seconds Run / On The Spot Run to begin**
Banded Deadlift 15 reps —
Wide Grip Push-Ups 15 reps —
Sit Ups 15 reps —
Banded Upright Rows 15 reps —
Bodyweight Walking Lunges 15 reps —
Banded Shoulder Press 15 reps —
Banded Curls 15 reps —
Close Grip Push-Ups 15 reps —
**60 Seconds Banded Curls to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

WEEK 2: WORKOUT 1 AM FASTED CARDIO: 30 MINUTES

EXERCISE REPETITIONS REST NEGATIVES
Close Grip Push-Ups (Banded to increase difficulty) 4 x 15 reps 45 seconds —
Straight Arm Banded Pull-Aparts 4 x 15 reps 45 seconds 4 seconds
Banded Squat Jumps 4 x 15 reps 45 seconds 4 seconds
Banded Straight Arm Raises 4 x 15 reps 45 seconds 4 seconds
Wide Grip Push-Ups 4 x 15 reps 45 seconds —
Pistol Squats (Supported) 4 x 15 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 15 reps 45 seconds 4 seconds
Triangle Push-Ups 4 x 15 reps 4 x 15 reps 45 seconds 4 seconds

WEEK 2: WORKOUT 2 CIRCUIT AM FASTED CARDIO: 30 MINUTES

EXERCISE REPETITIONS REST
**60 Seconds Wall Squat Hold to begin**
Burpees 15 reps —
Crunches 15 reps —
Squats Into Alternating High Knee 15 reps —
60 Second Plank 15 reps —
Thrusters (Squat into Banded Shoulder Press) 15 reps —
Wide Push-Ups 15 reps —
Jump Lunges 15 reps —
Burpees 15 reps —
**60 seconds run to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

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WEEK 2: WORKOUT 3 AM FASTED CARDIO: 30 MINUTES
EXERCISE REPETITIONS REST
Tabata 20 seconds ON / 10 Seconds OFF 6 Rounds 60 Seconds between rounds
Tuck Jumps — —
Mountain Climbers — —
Run / On The Spot Running — —
Jumping Lunges — —
Bicycle Sit-Ups — —
Push-Ups — —
Broad Jumps — —
Squat Jumps — —

WEEK 2: WORKOUT 4 AM FASTED CARDIO: 30 MINUTES

EXERCISE REPETITIONS REST
**60 Seconds Running / On The Spot Run to begin**
Bear Walks 15 reps —
Banded Shoulder Press 15 reps —
Wall Squat Hold 15 reps —
Banded Upright Rows 15 reps —
Bodyweight Jumping Squats 15 reps —
Wide Grip Push-Ups 15 reps —
Banded Curls 15 reps —
Close Grip Push-Ups 15 reps —
**60 Seconds Banded Curls to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

WEEK 3: WORKOUT 1 AM FASTED CARDIO: 30 MINUTES

EXERCISE REPETITIONS REST
Banded Push Ups 4 x 15reps 45 seconds 2 seconds
Close Grip Push-Ups (No Band) 4 x 15 reps 45 seconds —
Deficit Push Ups (Use Chairs) 4 x 15 reps 45 seconds —
Straight Arm Banded Pull-Aparts 4 x 15 reps 45 seconds 4 seconds
Banded RDL 4 x 15 reps 45 seconds 4 seconds
Banded Bent Over Row 4 x 15 reps 45 seconds 4 seconds
Pistol Squats (Supported) 4 x 10 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 15 reps 45 seconds 4 seconds
Bodyweight Squats 4 x 15 reps 45 seconds 4 seconds / 1 sec
isometric pause

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WEEK 3: WORKOUT 2 AM FASTED CARDIO: 30 MINUTES
Perform the following workout as quickly as possible.
However, perform 6 burpees each time the clock hits 2 minutes.
So minutes 0, 2, 4, 6, 8, 10 etc.
EXERCISE REPETITIONS REST
Bodyweight Squats 25 —
Push-Ups 25 —
Jump Lunges 25 —
Sit-Ups 25 —
Chair(s) Tricep-Dips 25 —
Bodyweight Squats 20 —
Push-Ups 20 —
Jump Lunges 20 —
Sit-Ups 20 —
Chair(s) Tricep-Dips 20 —
Bodyweight Squats 15 —
Push-Ups 15 —
Jump Lunges 15 —
Sit-Ups 15 —
Chair(s) Tricep-Dips 15 —
Bodyweight Squats 10 —
Push-Ups 10 —
Jump Lunges 10 —
Sit-Ups 10 —
Chair(s) Tricep-Dips 10 —

WEEK 3: WORKOUT 3 AM FASTED CARDIO: 30 MINUTES

EXERCISE REPETITIONS REST
Outdoor Hill Sprints 10 x 100m Slow walk back
Outdoor Hill Sprints 5 x 50m Slow walk back
THEN 3 ROUNDS FOR TIME OF:
Plank 90 —
V-Sits 20 —
Lying Scissor Kicks 30 —

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WEEK 3: WORKOUT 4 AM FASTED CARDIO: 30 MINUTES
EXERCISE REPETITIONS REST NEGATIVES
Banded Push Ups 2 x 15 reps 45 seconds 2 seconds
Close Grip Push-Ups (No Band) 2 x 15 reps 45 seconds —
Deficit Push Ups (Use Chairs) – 2 x 15 reps 45 seconds —
Straight Arm Banded Pull-Aparts 2 x 15 reps 45 seconds 2 seconds
Banded RDL 2 x 15 reps 45 seconds 2 seconds
Banded Bent Over Row 2 x 15 reps 45 seconds 2 seconds
Pistol Squats (Supported) 2 x 10 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 2 x 15 reps 45 seconds 4 seconds
Bodyweight Squats 2 x 15 reps 45 seconds 4 seconds/ 1 second
isometric pause
THEN, FOR TIME:
Banded Push Ups 30 reps — —
Close Grip Push-Ups (No Band) 30 reps — —
Deficit Push Ups (Use Chairs) 30 reps — —
Straight Arm Banded Pull-Aparts 30 reps — 1 second
isometric hold
Banded RDL 2 x 15 reps 30 reps 1 second
isometric hold
Banded Bent Over Row 30 reps — 1 second
isometric hold
Pistol Squats (Supported) 30 reps — —
Bulgarian Split Squats (Chair) 30 reps 1 second
isometric hold
Bodyweight Squats 30 reps — —

WEEK 4: WORKOUT 1 AM FASTED CARDIO: 40 MINUTES

EXERCISE REPETITIONS REST NEGATIVES
Banded Push Ups 4 x 15 reps 45 seconds 2 seconds
Close Grip Push-Ups (No Band) 4 x 15 reps 45 seconds —
Deficit Push Ups (Use Chairs) 4 x 15 reps 45 seconds —
Straight Arm Banded Pull-Aparts 4 x 15 reps 45 seconds 4 seconds
Banded RDL 4 x 15 reps 45 seconds 4 seconds
Banded Bent Over Row 4 x 15 reps 45 seconds 4 seconds
Pistol Squats (Supported) 4 x 10 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 15 reps 45 seconds 4 seconds
Bodyweight Squats 4 x 15 reps 45 seconds 4 seconds/ 1 second
isometric pause

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WEEK 4: WORKOUT 2 AM FASTED CARDIO: 40 MINUTES
Perform the following workout as quickly as possible.
However, perform 5 burpees each time the clock hits 2 minutes.
So minutes 0, 2, 4, 6, 8, 10 etc.
EXERCISE REPETITIONS REST
Bodyweight Squats 30 —
Push-Ups 30 —
Jump Lunges 30 —
Sit-Ups 30 —
Chair(s) Tricep-Dips 30 —
Bodyweight Squats 20 —
Push-Ups 20 —
Jump Lunges 20 —
Sit-Ups 20 —
Chair(s) Tricep-Dips 20 —
Bodyweight Squats 10 —
Push-Ups 10 —
Jump Lunges 10 —
Sit-Ups 10 —
Chair(s) Tricep-Dips 10 —
Bodyweight Squats 5 —
Push-Ups 5 —
Jump Lunges 5 —
Sit-Ups 5 —
Chair(s) Tricep-Dips 5 —

WEEK 4: WORKOUT 3 AM FASTED CARDIO: 40 MINUTES

EXERCISE REPETITIONS REST
Outdoor Hill Sprints 10 x 100m Slow walk back
Outdoor Hill Sprints 5 x 50m Slow walk back
THEN 4 ROUNDS FOR TIME OF:
Russian Twists 30 —
V-Sits 20 —
Standing to Crawl Outs 10 —

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WEEK 4: WORKOUT 3 AM FASTED CARDIO: 40 MINUTES
EXERCISE REPETITIONS REST
**60 Seconds Jump Rope to begin**
Bulgarian Split Squats (Chair) 15 reps —
Banded Shoulder Press 15 reps —
Wall Squat Hold 15 reps —
Banded Upright Rows 15 reps —
Jumping Lunges 15 reps —
**60 Seconds Jump Rope Mid Workout**
Bodyweight Jumping Squats 15 reps —
Wide Grip Push-Ups 15 reps —
Banded Curls 15 reps —
Close Grip Push-Ups 15 reps —
**60 Seconds Jump Rope to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

WEEK 5: WORKOUT 1 AM FASTED CARDIO: 40 MINUTES

EXERCISE REPETITIONS REST NEGATIVES
Push-Ups (Use a band to increase difficulty) 4 x 20 reps 45 seconds —
Banded Bent Over Rows 4 x 20 reps 45 seconds 4 seconds
Banded Squats 4 x 20 reps 45 seconds 4 seconds
Banded Shoulder Press 4 x 20 reps 45 seconds 4 seconds
Diamond Push-Ups 4 x 20 reps 45 seconds —
Banded RDL 4 x 20 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 20 reps 45 seconds 4 seconds
Triangle Push-Ups 4 x 15 reps 4 x 20 reps 45 seconds 4 seconds

WEEK 5: WORKOUT 2 AM FASTED CARDIO: 40 MINUTES

EXERCISE REPETITIONS REST
**60 seconds Jump Rope to begin**
Bodyweight Squats 20 reps —
Russian Twist 20 reps —
Mountain Climbers 20 reps —
Thrusters (Squat into Banded Shoulder Press) 20 reps —
Lying Leg Raises 20 reps —
Wide Push-Ups 20 reps —
Jump Lunges 20 reps —
Burpees 20 reps —
**60 seconds High Knees to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

H E A L T H K I K .COM PAGE 17
WEEK 5: WORKOUT 3 AM FASTED CARDIO: 40 MINUTES
EXERCISE REPETITIONS REST
Outdoor Hill Sprints 10 x 100m Slow walk back
Outdoor Hill Sprints 5 x 50m Slow walk back
Outdoor Hill Sprints 2 x 25m Slow walk back
THEN 3 ROUNDS FOR TIME OF:
Standing To Crawl Out To Push-Up 10 —
Extended Arm Plank, Shoulder Touches 30 —
Lying Leg Raises 30 —

WEEK 5: WORKOUT 4 AM FASTED CARDIO: 40 MINUTES

EXERCISE REPETITIONS REST
**60 Seconds Run / On The Spot Run to begin**
Banded Deadlift 20 reps —
Wide Grip Push-Ups 20 reps —
Sit Ups 20 reps —
Banded Upright Rows 20 reps —
Bodyweight Walking Lunges 20 reps —
Banded Shoulder Press 20 reps —
Banded Curls 20 reps —
Close Grip Push-Ups 20 reps —
**60 Seconds Banded Curls to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

WEEK 6: WORKOUT 1 AM FASTED CARDIO: 50 MINUTES

EXERCISE REPETITIONS REST NEGATIVES
Close Grip Push-Ups (Banded to increase difficulty) 4 x 20 reps 45 seconds —
Straight Arm Banded Pull-Aparts 4 x 20 reps 45 seconds 4 seconds
Banded Squat Jumps 4 x 20 reps 45 seconds 4 seconds
Banded Straight Arm Raises 4 x 20 reps 45 seconds 4 seconds
Wide Grip Push-Ups 4 x 20 reps 45 seconds —
Pistol Squats (Supported) 4 x 15 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 20 reps 45 seconds 4 seconds
Triangle Push-Ups 4 x 15 reps 4 x 20 reps 45 seconds 4 seconds

H E A L T H K I K .COM PAGE 18
WEEK 6: WORKOUT 2 AM FASTED CARDIO: 50 MINUTES
EXERCISE REPETITIONS REST
**60 Seconds Wall Squat Hold to begin**
Burpees 20 reps —
Crunches 20 reps —
Squats Into Alternating High Knee 20 reps —
60 Second Plank 20 reps —
Thrusters (Squat into Banded Shoulder Press) 20 reps —
Wide Push-Ups 20 reps —
Jump Lunges 20 reps —
Burpees 20 reps —
**60 Seconds Run to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

WEEK 6: WORKOUT 3 AM FASTED CARDIO: 50 MINUTES

EXERCISE REPETITIONS
6 Rounds of Tabata 20 seconds ON / 10 Seconds OFF
60 Seconds Rest Between Tabata Rounds
Tuck Jumps —
Mountain Climbers —
Run / On The Spot Running —
Jumping Lunges —
Bicycle Sit-Ups —
Push-Ups —
Broad Jumps —
Squat Jumps —

WEEK 6: WORKOUT 4 AM FASTED CARDIO: 50 MINUTES

EXERCISE REPETITIONS REST
**60 Seconds Running / On The Spot Run to begin**
Bear Walks 20 reps —
Banded Shoulder Press 20 reps —
Wall Squat Hold 20 reps —
Banded Upright Rows 20 reps —
Bodyweight Jumping Squats 20 reps —
Wide Grip Push-Ups 20 reps —
Banded Curls 20 reps —
Close Grip Push-Ups 20 reps —
**60 Seconds Banded Curls to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

H E A L T H K I K .COM PAGE 19
WEEK 7: WORKOUT 1 AM FASTED CARDIO: 50 MINUTES
EXERCISE REPETITIONS REST
Banded Push Ups 4 x 20 reps 45 seconds 2 seconds
Close Grip Push-Ups (No Band) 4 x 20 reps 45 seconds
Deficit Push Ups (Use Chairs) 4 x 20 reps 45 seconds
Straight Arm Banded Pull-Aparts 4 x 20 reps 45 seconds 4 seconds
Banded RDL 4 x 20 reps 45 seconds 4 seconds
Banded Bent Over Row 4 x 20 reps 45 seconds 4 seconds
Pistol Squats (Supported) 4 x 20 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 20 reps 45 seconds 4 seconds
Bodyweight Squats 4 x 20 reps 45 seconds 4 seconds / 1 second
isometric pause

WEEK 7: WORKOUT 2 AM FASTED CARDIO: 50 MINUTES

Perform the following workout as quickly as possible.
However, perform 6 burpees each time the clock hits 2 minutes.
So minutes 0, 2, 4, 6, 8, 10 etc.
EXERCISE REPETITIONS REST
Bodyweight Squats 25 —
Push-Ups 25 —
Jump Lunges 25 —
Sit-Ups 25 —
Chair(s) Tricep-Dips 25 —
Bodyweight Squats 20 —
Push-Ups 20 —
Jump Lunges 20 —
Sit-Ups 20 —
Chair(s) Tricep-Dips 20 —
Bodyweight Squats 15 —
Push-Ups 15 —
Jump Lunges 15 —
Sit-Ups 15 —
Chair(s) Tricep-Dips 15 —
Bodyweight Squats 10 —
Push-Ups 10 —
Jump Lunges 10 —
Sit-Ups 10 —
Chair(s) Tricep-Dips 10 —

H E A L T H K I K .COM PAGE 20
WEEK 7: WORKOUT 3 AM FASTED CARDIO: 50 MINUTES
EXERCISE REPETITIONS REST
Outdoor Hill Sprints 10 x 100m Slow walk back
Outdoor Hill Sprints 5 x 50m Slow walk back
Outdoor Hill Sprints 2 x 25m Slow walk back
THEN 3 ROUNDS FOR TIME OF:
Plank 90 seconds —
V-Sits 20 —
Lying Scissor Kicks 30 —

WEEK 7: WORKOUT 4 AM FASTED CARDIO: 50 MINUTES

EXERCISE REPETITIONS REST NEGATIVE
Banded Push Ups 2 x 20 reps 45 seconds 2 seconds
Close Grip Push-Ups (No Band) 2 x 20 reps 45 seconds —
Deficit Push Ups (Use Chairs) 2 x 20 reps 45 seconds —
Straight Arm Banded Pull-Aparts 2 x 20 reps 45 seconds 4 seconds
Banded RDL 2 x 20 reps 45 seconds 4 seconds
Banded Bent Over Row 2 x 20 reps 45 seconds 4 seconds
Pistol Squats (Supported) 2 x 15 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 2 x 20 reps 45 seconds 4 seconds
Bodyweight Squats 2 x 20 reps 45 seconds 4 seconds / 1 second
isometric pause
THEN, FOR TIME:
Banded Push Ups 40 reps — —
Close Grip Push-Ups (No Band) 40 Reps — —
Deficit Push Ups (Use Chairs) 40 Reps — —
Straight Arm Banded Pull-Aparts 40 Reps — 1 sec isometric hold
Banded RDL 40 Reps — 1 sec isometric hold
Banded Bent Over Row 40 Reps — 1 sec isometric hold
Pistol Squats (Supported) 40 Reps — —
Bulgarian Split Squats (Chair) 40 Reps — 1 sec isometric hold
Bodyweight Squats 40 Reps — —

H E A L T H K I K .COM PAGE 21
WEEK 8: WORKOUT 1 AM FASTED CARDIO: 60 MINUTES
EXERCISE REPETITIONS REST NEGATIVE
Banded Push Ups 4 x 20 reps 45 seconds 2 seconds
Close Grip Push-Ups (No Band) 4 x 20 reps 45 seconds —
Decline Push Ups (Use Chair) 4 x 20 reps 45 seconds —
Straight Arm Banded Pull-Aparts 4 x 20 reps 45 seconds 4 seconds
Banded RDL 4 x 20 reps 45 seconds 4 seconds
Banded Bent Over Row 4 x 20 reps 45 seconds 4 seconds
Pistol Squats (Supported) 4 x 20 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 20 reps 45 seconds 4 seconds
Bodyweight Squats 4 x 20 reps 45 seconds 4 seconds/ 1 sec
isometric pause

WEEK 8: WORKOUT 2 AM FASTED CARDIO: 60 MINUTES

Perform the following workout as quickly as possible.
However, perform 5 burpees each time the clock hits 2 minutes.
So minutes 0, 2, 4, 6, 8, 10 etc.
EXERCISE REPETITIONS REST
Bodyweight Squats 30 reps —
Push-Ups 30 reps —
Jump Lunges 30 reps —
Sit-Ups 30 reps —
Chair(s) Tricep-Dips 30 reps —
Bodyweight Squats 20 reps —
Push-Ups 20 reps —
Jump Lunges 20 reps —
Sit-Ups 20 reps —
Chair(s) Tricep-Dips 20 reps —
Bodyweight Squats 10 reps —
Push-Ups 10 reps —
Jump Lunges 10 reps —
Sit-Ups 10 reps —
10 Chair(s) Tricep-Dips 10 reps —
Bodyweight Squats 5 reps —
Push-Ups 5 reps —
Jump Lunges 5 reps —
Sit-Ups 5 reps —
Chair(s) Tricep-Dips 5 reps —

H E A L T H K I K .COM PAGE 22
WEEK 8: WORKOUT 3 AM FASTED CARDIO: 60 MINUTES
EXERCISE REPETITIONS RES
Outdoor Hill Sprints 10 x 100m Slow walk back
Outdoor Hill Sprints 5 x 50m Slow walk back
Outdoor Hill Sprints 2 x 25m Slow walk back
THEN 4 ROUNDS FOR TIME OF:
Russian Twists 30 —
V-Sits 20 —
Standing To Crawl Outs 10 —

WEEK 8: WORKOUT 4 AM FASTED CARDIO: 60 MINUTES

EXERCISE REPETITIONS RES
**60 Seconds Jump Rope to begin**
Bulgarian Split Squats (Chair) 20 reps —
Banded Shoulder Press 20 reps —
Wall Squat Hold 20 reps —
Banded Upright Rows 20 reps —
Jumping Lunges 20 reps —
**60 Seconds Jump Rope Mid Workout**
Bodyweight Jumping Squats 20 reps —
Wide Grip Push-Ups 20 reps —
Banded Curls 20 reps —
Close Grip Push-Ups 20 reps —
**60 Seconds Jump Rope to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

WEEK 9: WORKOUT 1 AM FASTED CARDIO: 60 MINUTES

EXERCISE REPETITIONS RES NEGATIVES
Push-Ups (Use a band to increase difficulty) 4 x 25 reps 45 seconds —
Banded Bent Over Rows 4 x 25 reps 45 seconds 4 seconds
Banded Squats 4 x 25 reps 45 seconds 4 seconds
Banded Shoulder Press 4 x 25 reps 45 seconds 4 seconds
Diamond Push-Ups 4 x 25 reps 45 seconds —
Banded RDL 4 x 25 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 25 reps 45 seconds 4 seconds
Triangle Push-Ups 4 x 15 reps 4 x 25 reps 45 seconds —

H E A L T H K I K .COM PAGE 23
WEEK 9: WORKOUT 2 AM FASTED CARDIO: 60 MINUTES
EXERCISE REPETITIONS RES
**60 seconds Jump Rope to begin**
Bodyweight Squats 25 reps —
Russian Twist 25 reps —
Mountain Climbers 25 reps —
Thrusters (Squat into Banded Shoulder Press) 25 reps —
Lying Leg Raises 25 reps —
Wide Push-Ups 25 reps —
Jump Lunges 25 reps —
Burpees 25 reps —
**60 seconds High Knees to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

WEEK 9: WORKOUT 3 AM FASTED CARDIO: 60 MINUTES

EXERCISE REPETITIONS RES
Outdoor Hill Sprints 10 x 100m Slow walk back
Outdoor Hill Sprints 5 x 50m Slow walk back
Outdoor Hill Sprints 4 x 25m Slow walk back
THEN 3 ROUNDS FOR TIME OF:
Standing to Crawl Outs To Push Up 10 —
Extended Arm Plank, Shoulder Touches 30 —
Lying Leg Raises 30 —

WEEK 9: WORKOUT 4 AM FASTED CARDIO: 60 MINUTES

EXERCISE REPETITIONS RES
**60 Seconds Run / On The Spot Run to begin**
Banded Deadlift 25 reps —
Wide Grip Push-Ups 25 reps —
Sit Ups 25 reps —
Banded Upright Rows 25 reps —
Bodyweight Walking Lunges 25 reps —
Banded Shoulder Press 25 reps —
Banded Curls 25 reps —
Close Grip Push-Ups 25 reps —
**60 Seconds Banded Curls to finish **
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

H E A L T H K I K .COM PAGE 24
WEEK 10: WORKOUT 1
CARDIO: (60 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30.
PM - 30 MINUTES PM CARDIO.
EXERCISE REPETITIONS RES NEGATIVE
Close Grip Push-Ups (Banded to increase difficulty) 4 x 25 reps 45 seconds —
Straight Arm Banded Pull-Aparts 4 x 25 reps 45 seconds 4 seconds
Banded Squat Jumps 4 x 25 reps 45 seconds —
Banded Straight Arm Raises 4 x 25reps 45 seconds 4 seconds
Wide Grip Push-Ups 4 x 25 reps 45 seconds —
Pistol Squats (Supported) 4 x 15 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 25 reps 45 seconds 4 seconds
Triangle Push-Ups 4 x 15 reps 4 x 25 reps 45 seconds 4 seconds

WEEK 10: WORKOUT 2

CARDIO: (60 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30.
PM - 30 MINUTES PM CARDIO.
EXERCISE REPETITIONS RES
**60 Seconds Wall Squat Hold to begin**
Burpees 25 reps —
Crunches 25 reps —
Squats Into Alternating High Knee 25 reps —
60 Second Plank 25 reps —
Thrusters (Squat into Banded Shoulder Press) 25 reps —
Wide Push-Ups 25 reps —
Jump Lunges 25 reps —
Burpees 25 reps —
**60 Seconds Run to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

H E A L T H K I K .COM PAGE 25
WEEK 10: WORKOUT 3
CARDIO: (60 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30.
PM - 30 MINUTES PM CARDIO.
EXERCISE REPETITIONS RES NEGATIVE
6 Rounds Of Tabata 30 seconds ON / 20 Seconds OFF
60 Seconds Rest Between Tabata Rounds
EXERCISES:
Tuck Jumps
Mountain Climbers
Run / On The Spot Running
Jumping Lunges
Bicycle Sit-Ups
Push-Ups
Broad Jumps
Squat Jumps

WEEK 10: WORKOUT 4

CARDIO: (60 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30.
PM - 30 MINUTES PM CARDIO.
EXERCISE REPETITIONS RES NEGATIVE
**60 Seconds Running / On The Spot Run to begin**
Bear Walks 25 reps —
Banded Shoulder Press 25 reps —
Wall Squat Hold 25 reps —
Banded Upright Rows 25 reps —
Bodyweight Jumping Squats 25 reps —
Wide Grip Push-Ups 25 reps —
Banded Curls 25 reps —
Close Grip Push-Ups 25 reps —
**60 Seconds Banded Curls to finish** 25 reps —
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

H E A L T H K I K .COM PAGE 26
WEEK 11: WORKOUT 1
CARDIO: (60 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30. PM - 30 MINUTES PM CARDIO.
EXERCISE REPETITIONS RES NEGATIVE
Banded Push Ups 4 x 25 reps 45 seconds —
Close Grip Push-Ups (No Band) 4 x 25 reps 45 seconds —
Deficit Push Ups (Use Chairs) 4 x 25 reps 45 seconds —
Straight Arm Banded Pull-Aparts 4 x 25 reps 45 seconds 4 seconds
Banded RDL 4 x 25 reps 45 seconds 4 seconds
Banded Bent Over Row 4 x 25 reps 45 seconds 4 seconds
Pistol Squats (Supported) 4 x 25 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 15 reps 45 seconds 4 seconds
Bodyweight Squats 4 x 25 reps 45 seconds 4 seconds / 1 second
isometric pause

WEEK 11: WORKOUT 2

CARDIO: (60 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30. PM - 30 MINUTES PM CARDIO.
Perform the following workout as quickly as possible. However, perform 6 burpees each time the
clock hits 2 minutes. So minutes 0, 2, 4, 6, 8, 10 etc.
EXERCISE REPETITIONS RES
Bodyweight Squats 25 —
Push-Ups 25 —
Jump Lunges 25 —
Sit-Ups 25 —
Chair(s) Tricep-Dips 25 —
Bodyweight Squats 20 —
Push-Ups 20 —
Jump Lunges 20 —
Sit-Ups 20 —
Chair(s) Tricep-Dips 20 —
Bodyweight Squats 15 —
Push-Ups 15 —
Jump Lunges 15 —
Sit-Ups 15 —
Chair(s) Tricep-Dips 15 —
Bodyweight Squats 10 —
Push-Ups 10 —
Jump Lunges 10 —
Sit-Ups 10 —
Chair(s) Tricep-Dips 10 —

H E A L T H K I K .COM PAGE 27
WEEK 11: WORKOUT 3
CARDIO: (60 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30. PM - 30 MINUTES PM CARDIO.
EXERCISE REPETITIONS RES
Outdoor Hill Sprints 10 x 100m Slow walk back
Outdoor Hill Sprints 5 x 50m Slow walk back
Outdoor Hill Sprints 4 x 25m Slow walk back
THEN 3 ROUNDS FOR TIME OF:
Seconds Plank 90 —
V-Sits 20 —
Lying Scissor Kicks 30 —

WEEK 11: WORKOUT 4

CARDIO: (60 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30. PM - 30 MINUTES PM CARDIO.
EXERCISE REPETITIONS RES NEGATIVES
Banded Push Ups 2 x 20 reps 45 seconds
Close Grip Push-Ups (No Band) 2 x 20 reps 45 seconds
Deficit Push Ups (Use Chairs) 2 x 20 reps 45 seconds
Straight Arm Banded Pull-Aparts 2 x 20 reps 45 seconds 4 seconds
Banded RDL 2 x 20 reps 45 seconds 4 seconds
Banded Bent Over Row 2 x 20 reps 45 seconds 4 seconds
Pistol Squats (Supported) 2 x 20 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 2 x 20 reps 45 seconds 4 seconds
Bodyweight Squats 2 x 20 reps 45 seconds 4 seconds / 1 second
isometric pause
THEN, FOR TIME:
Banded Push Ups 40 reps —
Close Grip Push-Ups (No Band) 40 reps —
Deficit Push Ups (Use Chairs) 40 reps —
Straight Arm Banded Pull-Aparts 40 reps — 1 sec isometric hold
Banded RDL 40 reps — 1 sec isometric hold
Banded Bent Over Row 40 reps — 1 sec isometric hold
Pistol Squats (Supported) 40 reps —
Bulgarian Split Squats (Chair) 40 reps — 1 sec isometric hold
Bodyweight Squats 40 reps —

H E A L T H K I K .COM PAGE 28
WEEK 12: WORKOUT 1
CARDIO: (70 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30. PM - 40 MINUTES PM CARDIO
EXERCISE REPETITIONS RES NEGATIVES
Banded Push Ups 4 x 25 reps 45 seconds 4 seconds
Close Grip Push-Ups (No Band) 4 x 25 reps 45 seconds
Deficit Push Ups (Use Chairs) 4 x 25 reps 45 seconds
Straight Arm Banded Pull-Aparts 4 x 25 reps 45 seconds 4 seconds
Banded RDL 4 x 25 reps 45 seconds 4 seconds
Banded Bent Over Row 4 x 25 reps 45 seconds 4 seconds
Pistol Squats (Supported) 4 x 25 reps 45 seconds 4 seconds
Bulgarian Split Squats (Chair) 4 x 25 reps 45 seconds 4 seconds
Bodyweight Squats 4 x 25 reps 45 seconds 4 seconds/ 1 second
isometric pause

WEEK 12: WORKOUT 2

CARDIO: (70 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30. PM - 40 MINUTES PM CARDIO
Perform the following workout as quickly as possible. However, perform 5 burpees each time the
clock hits 2 minutes. So minutes 0, 2, 4, 6, 8, 10 etc.
EXERCISE REPETITIONS RES
Bodyweight Squats 30 reps —
Push-Ups 30 reps —
Jump Lunges 30 reps —
Sit-Ups 30 reps —
Chair(s) Tricep-Dips 30 reps —
Bodyweight Squats 20 reps —
Push-Ups 20 reps —
Jump Lunges 20 reps —
Sit-Ups 20 reps —
Chair(s) Tricep-Dips 20 reps —
Bodyweight Squats 10 reps —
Push-Ups 10 reps —
Jump Lunges 10 reps —
Sit-Ups 10 reps —
Chair(s) Tricep-Dips 10 reps —
Bodyweight Squats 5 reps —
Push-Ups 5 reps —
Jump Lunges 5 reps —
Sit-Ups 5 reps —
5 Chair(s) Tricep-Dips 5 reps —

H E A L T H K I K .COM PAGE 29
WEEK 12: WORKOUT 3
CARDIO: (70 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30. PM - 40 MINUTES PM CARDIO
EXERCISE REPETITIONS RES
Outdoor Hill Sprints 10 x 100m Slow walk back
Outdoor Hill Sprints 5 x 50m Slow walk back
Outdoor Hill Sprints 4 x 25m Slow walk back
4 ROUNDS FOR TIME OF:
Russian Twists 30 —
V-Sits 20 —
Standing To Crawl Outs 10 —

WEEK 12: WORKOUT 4

CARDIO: (70 MINUTES SPLIT INTO TWO SESSIONS)
AM - 30 MINUTES AM FASTED CARDIO / PERFORM A 30 SECOND ALL OUT SPRINT ON MINUTES
5,10,15, 20, 25 AND 30. PM - 40 MINUTES PM CARDIO
EXERCISE REPETITIONS RES
**60 Seconds Jump Rope to begin**
Bulgarian Split Squats (Chair) 25 reps —
Banded Shoulder Press 25 reps —
Wall Squat Hold 25 reps —
Banded Upright Rows 25 reps —
Jumping Lunges 25 reps —
**60 Seconds Jump Rope Mid Workout**
Bodyweight Jumping Squats 25 reps —
Wide Grip Push-Ups 25 reps —
Banded Curls 25 reps —
Close Grip Push-Ups 25 reps —
**60 Seconds Jump Rope to finish**
1 MINUTE REST AT THE END, REPEAT ANOTHER 4 TIMES

H E A L T H K I K .COM PAGE 30
 EXERCISE REFERENCES
BANDED BENT OVER ROWS

BANDED CURLS

BANDED DEADLIFT

H E A L T H K I K .COM PAGE 31
 EXERCISE REFERENCES
BANDED RDL

BANDED PUSH UPS

BANDED SQUATS

H E A L T H K I K .COM PAGE 32
 EXERCISE REFERENCES
BANDED SHOULDER PRESS

BANDED UPRIGHT ROWS

BODYWEIGHT SQUATS

H E A L T H K I K .COM PAGE 33
 EXERCISE REFERENCES
BURPEES

CLOSE GRIP PUSH-UPS (BANDED TO INCREASE DIFFICULTY)

CLOSE GRIP PUSH-UPS

H E A L T H K I K .COM PAGE 34
 EXERCISE REFERENCES
CRUNCHES

DEFICIT PUSH UPS (USE CHAIRS)

DIAMOND PUSH-UPS

H E A L T H K I K .COM PAGE 35
 EXERCISE REFERENCES
EXTENDED ARM PLANK + SHOULDER TOUCHES

JUMP LUNGES

JUMP ROPE

H E A L T H K I K .COM PAGE 36
 EXERCISE REFERENCES
LYING LEG RAISES

MOUNTAIN CLIMBERS

OUTDOOR HILL SPRINTS

H E A L T H K I K .COM PAGE 37
 EXERCISE REFERENCES
PLANK

PISTOL SQUATS (SUPPORTED)

PUSH-UPS

H E A L T H K I K .COM PAGE 38
 EXERCISE REFERENCES
RUN ON THE SPOT

RUSSIAN TWIST

SCISSOR KICKS

H E A L T H K I K .COM PAGE 39
 EXERCISE REFERENCES
SIT UPS

STANDING TO CRAWL OUT TO PUSH-UP

STRAIGHT ARM BANDED PULL-APARTS

H E A L T H K I K .COM PAGE 40
 EXERCISE REFERENCES

SQUATS INTO ALTERNATING HIGH KNEE

TRICEP-DIPS CHAIR(S)

THRUSTERS (SQUAT INTO BANDED SHOULDER PRESS)

H E A L T H K I K .COM PAGE 41
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H E A L T H K I K .COM PAGE 42
 RESOURCES
Oura Ring: 50$ OFF
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Laird Superfood: 20% OFF

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BioOptimizers MassEnzymes: 20% OFF

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H E A L T H K I K .COM PAGE 43