12 Week Program

10-Minute Fat Loss 12-Week Program

Copyright © 2013  – Derek Wahler - All Rights Reserved Worldwide.

www.TenMinuteFatLoss.com

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10-Minute Fat Loss 12-Week Program

www.TenMinuteFatLoss.com

WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way

All Rights Reserved Copyright © 2013  – Derek Wahler. All rights are reserved. You may not

distribute this report in any way. wa y. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

Copyright © 2013  – Derek Wahler - All Rights Reserved Worldwide.

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10-Minute Fat Loss 12-Week Program

www.TenMinuteFatLoss.com

WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way

All Rights Reserved Copyright © 2013  – Derek Wahler. All rights are reserved. You may not

distribute this report in any way. wa y. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

Copyright © 2013  – Derek Wahler - All Rights Reserved Worldwide.

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Disclaimer You must get your physician’s approval before beginning beginni ng this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if yo u have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. t raining. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of e xperience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment tre atment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper tec hnique by a certified personal trainer or cer tified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exe rcise or nutrition program. If you are taking any medications, you must talk to your physician before starting any e xercise program, including the 10-Minute Fat L oss Program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. I f your physician recommends that you don’t use the 10-Minute Fat Loss Program, Program, please follow your doctor’s orders. orders .

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Welcome to the New 10-Minute Fat Loss System

You’re about to take part in a new fat loss journey, where your workouts easily fit into your busy schedule. You will no longer have have to plan plan your day around your workouts just to get them in. It’s time that you take control of your new healthy lifestyle. In this program, you’ll discover a variety of new workout formats that will allow you to burn fat and build lean muscle in the shortest amount amount of time possible. possible. It’s not done with any special tricks, supplements or unsafe exercise movements. It’s all about YOU and putting forth your maximum effort in every workout that you do. Give all that you can for 10 short minutes and I guarantee the results will show. You will be exposed to the 20 -10 workout model, which has been proven to burn as many calories in 4 minutes as 30 minutes of slow, boring cardio. How exactly? It follows the same common theme of exercises that use multiple muscle groups, insufficient rest periods and YOU bringing the intensity. You’ll also be introduced to 40-20, 40 -20, 45-15 and 50-10 workouts, along with Challenges, Timed Ladders, Drop Sets, Pyramid workouts, Pure Ironman Ironman and Elite Ironman workouts. All have been proven to be wildly effective for fat loss, plus you’ll never get bored doing the same workout over and over again! All the hard work has been done for you. The planning, preparation, motivation and and support have been taken care of by my team of Certified Turbulence Trainers. T rainers. We’ll be here with you every step of the way. In fact, at some point in our lives, we were in the same position that you’re in now. Whether it be struggling with weight loss, looking to burst through a plateau, or simply looking for a more effic ient way to get great results. The key is to start taking your fitness goals very seriously, come back every day (oh wait, this program is only 3 days per week!) and give your best effort in the workouts. The results will come, I promise.

Your friend and coach,

Derek Wahler, CTT, CPT Certified Turbulence Trainer Creator, 10-Minute Fat Loss Creator, Get Fit in 30! Fitness Boot Camps

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10-Minute Fat Loss Program Guidelines

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, If you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

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Train with 10-Minute Fat Loss Workouts no more than 4 days per week. The workout schedule is based on training three days per week with a day off between workouts. Do 30 minutes of low-intensity exercise on off-days, but don’t let this workout impair your recovery or limit your performance in the real workouts. o For example, going for a walk, bike riding, playing with your kids, stretching, etc. There is the option of doing up to three 10-Minute workouts per day. Be cautious in determining how many workouts you will do. 1 Workout = Action Taker Level o 2 Workouts = Elite Action Taker Level o 3 Workouts = Supreme Action Taker Level o If you choose to do multiple 10-Minute workouts, they can be “stacked” one after the other, or broken up throughout the day. The choice is yours. No matter what your fitness level is, you must drop down to a 3/10 intensity level bet ween intervals. Start every workout with this warm-up c ircuit.

Bodyweight Warm-Up Circuit Go through the circuit once before moving on to your workout. Perform each exercise for 20 seconds before moving on to the next exercise. There is no scheduled rest between exercises, only rest if you need to.      

Jumping Jacks Prisoner Bodyweight Squats Pushups or Kneeling Pushups Reverse Lunges Arm Crosses Stick Ups

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12-Week 10-Minute Fat Loss Workout Manual  – Week 1

Day 1: Workout #1 – 20-10 Total Body Workout

Do the following circuit as shown one time: 

Lying Hip Extensions – 20 seconds on, 10 off x 4 rounds (2 minutes total)

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Pushups or Kneeling Pushups – 20 seconds on, 10 off x 4 rounds

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Reverse Lunges - 20 seconds on, 10 off x 4 rounds

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Spiderman Climb - 20 seconds on, 10 off x 4 rounds

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Jumping Jacks - 20 seconds on, 10 off x 4 rounds

Day 1: Workout #2 – 40-20 Metabolic Mash-Up

Do each exercise for 40 seconds and rest 20 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds. 

Close Grip Pushups or Kneeling Close Grip Pushups

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Wall Squats

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Stick Ups

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Duck Unders

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High Knees Sprint in Place

Day 1: Workout #3 – 20-10 Total Body Core Domination 

Total Body Extensions – 20 seconds on, 10 off x 6 rounds

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Squat Thrusts - 20 seconds on, 10 off x 4 rounds

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Total Body Extensions – 20 seconds on, 10 off x 6 rounds

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Squat Thrusts - 20 seconds on, 10 off x 4 rounds

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Day 2: Workout #1 – 20-10 Total Body Bombshell     

1-Leg Lying Hip Extensions – 20 seconds on, 10 off x 4 rounds Bird Dog – 20 seconds on, 10 off x 4 rounds Pushups or Kneeling Pushups – 20 seconds on, 10 off x 4 rounds Sumo Squats – 20 seconds on, 10 off x 4 rounds Mountain Climbers – 20 seconds on, 10 off x 4 rounds

Day 2: Workout #2 – 20-10 Pumped Up Prisoner    

Prisoner Bodyweight Squats – 20 seconds on, 10 off x 6 rounds Offset Pushups – 20 seconds on, 10 off x 4 rounds Prisoner Alternating Forward Lunge – 20 seconds on, 10 off x 4 rounds Jumping Jacks – 20 seconds on, 10 off x 6 rounds

Day 2: Workout #3 – 20-10 Bookend Burpees Vol. 1    

Burpees – 20 seconds on, 10 off x 4 rounds Total Body Extensions – 20 seconds on, 10 off x 8 rounds High Knees Sprint in Place – 20 seconds on, 10 off x 4 rounds Burpees – 20 seconds on, 10 off x 4 rounds

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Day 3: Workout #1 – 40-20 Tighten and Tone

Do each exercise for 40 seconds and rest 20 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Eccentric Pushups (4 second lowering phase) Lateral Jumps Prisoner Reverse Lunge Side Plank (switch sides for 2 nd round) Bodyweight Squats

Day 3: Workout #2 – 45-15 Core Burn Vol. 1

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds. 

Burpees

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Plank

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Y-Alternating Forward Lunge

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Pushups

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Squat Speed Shuffle

Day 3: Workout #3 – 50-10 Core Burn Vol. 2

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Double Pushup Mountain Climber Burpees High Knees Sprint in Place Y-Diagonal Lunge High Knees Sprint in Place Double Pushup Mountain Climber Burpees

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12-Week 10-Minute Fat Loss Workout Manual  – Week 2

Day 1: Workout #1 – 20-10 Total Body Blaster    

Prisoner Squats – 20 seconds on, 10 off x 8 rounds Eccentric Pushups (4 second lowering phase) – 20 seconds on, 10 off x 4 rounds Diagonal Lunges – 20 seconds on, 10 off x 4 rounds Plank – 20 seconds on, 10 off x 4 rounds

Day 1: Workout #2 – Classic Challenge

Set your timer for 4 ½ minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 4 ½ minutes. Record your score. Rest 1 minute and repeat 1 more time. Try to beat your score from the first round. Rest only when necessary.   

5 Close Grip Pushups 10 Y-Squats 15 Jumping Jacks

For example, you will do 5 C lose Grip Pushups, followed by 10 Y-Squats and then 1 5 Jumping Jacks. That’s 1 round. Complete as many rounds as possible in the time given.

Day 1: Workout #3 – Pure Ironman

Perform each exercise for 1 minute. Do not rest between exercises. After you have completed each exercise, rest 2 minutes and repeat 1 more time.    

Burpees Total Body Extensions Cross Body Mountain Climbers Prisoner Squat Jumps

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Day 2: Workout #1 – Lower Body Burn Challenge

Set your timer for 4 ½ minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 4 ½ minutes. Record your score. Rest 1 minute and repeat 1 more time. Try to beat your score from the first round. Rest only when necessary.   

5 Triple Stop Pushups 10 Prisoner Reverse Lunges (per leg) 15 Bodyweight Squats

Day 2: Workout #2 – 40-20 Core Burn Vol. 3

Do each exercise for 40 seconds and rest 20 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

High Knees Sprint in Place Oblique Mountain Climbers Prisoner Squat Jumps Pushup Walk Jumping Jacks

Day 2: Workout #3 – 50-10 Transformation Workout

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Eccentric Chin Ups (4 second lowering phase) Spiderman Climb Close Stance Bodyweight Squats Decline Pushups Split Squats (switch legs after 20 seco nds)

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Day 3: Workout #1 – Fat Shredding Pyramid Workout 

Do this workout in circuit format for 10 minutes. Round #1 – Do 5 reps per exercise o Round #2 – Do 10 reps per exercise o Round #3 – Do 15 reps per exercise o Round #4 – Do 10 reps per exercise o Round #5 – Do 5 reps per exercise o

Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 close grip pushups in Round 3, t ake a rest and do a few more, and repeat until all 15 reps are completed. Complete as many rounds as possible in 10 minutes Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. 1. 2. 3. 4.

Alternating Forward Lunge Close Grip Pushups Prisoner Close Stance Bodyweight Squats Burpees

Day 3: Workout #2 – Intervals Meet Pure Ironman

In the first circuit, perform each exercise for 30 seconds and then move on to the next exercise. Do not rest between exercises. After completing the circuit, rest for 30 seconds and repeat 2 more times. Then move on to the Pure Ironman.   

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T-Pushups – 30 seconds Low Squat Hops – 30 seconds Total Body Extensions – 30 seconds Rest for 30 seconds, repeat 2 more times o Wall Squat – 1 minute SCREACH – 1 minute Repeat 1 more time, only rest when necessary. o

Day 3: Workout #3 – 20-10 10-Minute Domination

For the Pushup Punisher exercise, do pushups for 20 seconds. Instead of resting for 10 seconds, you will hold the top pushup position. This is considered active rest. After 10 seconds, begin the next round of pushups.    

Squat Speed Shuffle – 20 seconds on, 10 off x 6 rounds Pushup Punisher – 20 seconds on, 10 hold at top position x 4 rounds 1-Leg Lying Hip Extensions – 20 seconds on, 10 off x 4 rounds Mountain Climber Burpees – 20 seconds on, 10 off x 6 rounds

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12-Week 10-Minute Fat Loss Workout Manual  – Week 3

Day 1: Workout #1 – Up, Down, Up, Down

Do each exercise for 30 seconds, rest as little as possible between exercises.     

Glute Bridge Jumping Jacks Side to Side Pushups Prisoner Bodyweight Squats Oblique Mountain Climbers Rest 30 seconds, repeat 1 more time. o

Do each exercise for 1 minute, rest as little as possible between exercises.    

Total Body Extensions Around the World Wall Squat High Knees Sprint in Place

Day 1: Workout #2 – Abs Annihilation Challenge

Set your timer for 4 ½ minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 4 ½ minutes. Record your score. Rest 1 minute and repeat 1 more time. Try to beat your score from the first round. Rest only when necessary.   

5 Decline Close Grip Pushups 10 Prisoner Reverse Lunges w/ Knee Up (per side) 15 Burpees

Day 1: Workout #3 – Total Body Pure Ironman

Perform each exercise for 1 minute. Do not rest between exercises. After you have completed each exercise, rest 2 minutes and repeat 1 more time.    

Pull-ups Bulgarian Split Squat (switch legs after 25 seconds) Sumo Squats Pushups

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Day 2: Workout #1 – Squat Lovers Workout

Do each exercise for 30 seconds, rest as little as possible between exercises.     

Split Squats Split Squats (other leg) Triple Stop Pushups Prisoner Bodyweight Squats Burpees Rest 30 seconds and repeat 2 more times. Then move on to final circuit o

Final Circuit - 1-Minute Core Killer

Do each exercise for 20 seconds, do not rest between exercises. Perform this circuit once.   

High Knees Sprint in Place Mountain Climbers High Knees Sprint in Place

Day 2: Workout #2 – 20-10 Metabolic Mayhem    

Chin Ups – 20 seconds on, 10 off x 4 rounds Bodyweight Squats – 20 seconds on, 10 off x 8 rounds Eccentric Close Grip Pushups (4 second lowering phase) – 20 seconds on, 10 off x 4 rounds Prisoner Alternating Forward Lunge – 20 seconds on, 10 off x 4 rounds

Day 2: Workout #3 – Easy as Pie Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.    

5 Mountain Climber Burpees 5 Total Body Extensions 5 Spiderman Pushups 5 Pull Ups

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Day 3: Workout #1 – 30 Seconds to Pure Ironman

Do each exercise for 30 seconds, rest as little as possible between exercises.      

Bulgarian Split Squat Bulgarian Split Squat (switch legs) Pushups High Knees Sprint in Place Squat Thrusts Squat Hold o Rest 30 seconds and repeat 1 more time. Then move on to Pure Ironman Circuit

Pure Ironman Circuit

Perform each exercise for 1 minute. Rest as little as possible between exercises.   

Seal Jacks Close Grip ¾ Rep Pushups Low Squat Hops

Day 3: Workout #2 – 45-15 Big 5 Workout

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Switch Grip Pull-ups Duck Unders Decline Close Grip Pushups Diagonal Y-Lunge Bodysaw

Day 3: Workout #3 – 10-Minute Elite Ironman

Do each exercise for 1 minute. Repeat 4 more times for a total of 10 minutes. Rest only when necessary.  

Bodyweight Squats 1 ½ Reps Pushups

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12-Week 10-Minute Fat Loss Workout Manual  – Week 4

Day 1: Workout #1 – Climbing the Ladder Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time.    

5 Burpees 10 Prisoner Lunges (per leg) 15 Cross Body Mountain Climbers (per leg) 20 Jumping Jacks

Day 1: Workout #2 – 20-10 Fierce Fat Burner    

Prisoner Squat Jumps – 20 seconds on, 10 off x 6 rounds Pushups ¾ reps – 20 seconds on, 10 off x 4 rounds High Knees Sprint in Place – 20 seconds on, 10 off x 4 rounds Side Plank (switch sides each round) – 20 seconds on, 10 off x 6 rounds

Day 1: Workout #3 – 50-10 Head to Toe Torcher

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 mor e time for a total of 2 rounds.     

Chin Ups Bulgarian Split Squats 1 ½ reps Bulgarian Split Squats 1 ½ reps (other leg) Walking Pushup Cross Body Mountain Climber Burpees

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Day 2: Workout #1 – Primed for a Punisher

Do each exercise for 30 seconds, rest as little as possible between exercises.      

Lateral Jump + Pushup Squat Speed Shuffle Squat Thrusts Oblique Mountain Climbers Seal Jacks Double Jump Burpees o Rest 30 seconds and repeat 1 more time. Then move on to the TBX Punisher

3 Minute TBX Punisher

Follow the 20-10 format. Instead of resting for 10 seconds, hold the lower position of the Total Body Extension. 

Total Body Extensions – 20 seconds on, 10 second hold at bottom x 6 rounds

Day 2: Workout #2 – Pull, Push and Squat Challenge Vol. 1

Set your timer for 4 ½ minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 4 ½ minutes. Record your score. Rest 1 minute and repeat 1 more time. Try to beat your score from the first round. Rest only when necessary.   

5 Pull Ups 10 Decline Pushups 15 Close Stance Body Weight Squats

Day 2: Workout #3 – Elite Ironman Workout

Perform each exercise for 1 minute, then move on to the next exercise. Once you’ve completed each exercise, repeat 1 more time for a total of 2 rounds. Only rest when necessary.     

Pushups Chin Ups Spiderman Climb Crossover Lunge Burpees Repeat 1 more time o

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Day 3: Workout #1 – Dynamic Drop Sets     

Round #1 – Do 10 reps of each exercise Round #2 – Do 8 reps of each exercise Round #3 – Do 6 reps of each exercise Round #4 – Do 4 reps of each exercise Round #5 – Do 2 reps of each exercise

Do NOT move on to the next exercise until all reps have been completed. Do 10 reps of each exercise, then 8 reps, then 6 reps and so on. Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. 1. 2. 3. 4. 5.

Squat Thrust Pushups Prisoner Bodyweight Squats Reverse Lunge w/ Knee Up (specific reps for each leg) Stick Ups Double Jump Burpees

Day 3: Workout #2 – 50-10 Upper, Lower Body Alternators

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Squat Speed Shuffle Spiderman Pushups Diagonal Y-Lunge Close Grip Pushups Jumping Jacks

Day 3: Workout #3 – 2 Exercise Elite Ironman

Do each exercise for 1 minute. Repeat 4 more times for a total of 10 minutes. Rest only when necessary.  

Chin Ups Low Squat Hops

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12-Week 10-Minute Fat Loss Workout Manual  – Week 5

Day 1: Workout #1 – The Challenge Meets Elite Ironman 

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2 Minute Triple Stop Pushup Challenge Do as many triple stop pushups as you can in 2 minutes. Do not go to failure. Break o them up into smaller, more manageable sets and take short breaks. 2 Minute Prisoner Squat Challenge o Do as many prisoner squats as you can in 2 minutes. Do not go to failure. Break them up into smaller, more manageable sets if nece ssary and take short breaks.

Do each exercise for 1 minute, rest as little as possible between exercises.      

Jumping Jacks Around the World Lateral Jump + Alternating Forward Lunge Side Plank Side Plank (other side) T-Pushups

Day 1: Workout #2 – 30 Rep Rockstar Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.   

5 Chin Ups 10 Cross Body Mountain Climbers 15 Bodyweight Squats 1 ½ reps

Day 1: Workout #3 – Advanced Ironman

Perform each exercise for 1 minute, only rest when necessary.     

Eccentric Pull Ups (4 seconds lowering phase) Total Body Extensions SCREACH Squat Punisher (20 seconds of squats, 10 second hold in squat position, repeat once) Spiderman Pushups o Repeat 1 more time

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Day 2: Workout #1 – Combos

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.    

Close Grip Cross Body Mountain Climber Pushups Duck Under Squats Reverse Lunge w/ Knee Up Double Pushup Burpees

Squat Punisher 

Bodyweight Squats – 20 seconds on, 10 second rest in squat position x 4 rounds

Day 2: Workout #2 – 20-10 Bookend Burpees Vol. 2     

Burpees – 20 seconds on, 10 off x 4 rounds High Knees Sprint in Place - 2 0 seconds on, 10 off x 4 rounds Walkouts - 20 seconds on, 10 off x 4 rounds Total Body Extensions - 20 seconds on, 10 off x 4 rounds Burpees - 20 seconds on, 10 off x 4 rounds

Day 2: Workout #3 – Gut Check Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.   

6 Burpee Chin-ups 12 Prisoner Squat Jumps 18 Jumping Jacks

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Day 3: Workout #1 – Scale the Pyramid 

Do this workout in circuit format for 10 minutes. Round #1 – Do 5 reps per exercise o Round #2 – Do 10 reps per exercise o Round #3 – Do 15 reps per exercise o Round #4 – Do 10 reps per exercise o Round #5 – Do 5 reps per exercise o

Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 squats with alternating knee ups in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed. Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. Complete as many rounds as possible in 10 minutes 1. 2. 3. 4. 5.

Close Grip Pushups Bodyweight Squats w/ Alternating Knee Ups (Squat, Right Knee Up, Left Knee Up, Squat…) Oblique Mountain Climbers (do specified number of reps per side) Y Alternating Forward Lunge Mountain Climber Burpees

Day 3: Workout #2 – Prisoner Pure Ironman Workout

Perform each exercise for 1 minute. Rest only when necessary.    

Squat Sprint Shuffle Walkouts Split Squats (switch legs after 30 seco nds) Squat Thrusts o Repeat 1 more time and then move on to the Prisoner Squat Punisher

Prisoner Squat Punisher

Follow the 20-10 format. Instead of resting for 10 seconds, hold the lower position of the Prisoner Squat. 

Prisoner Squat Punisher – 20 seconds on, 10 second hold at the bottom x 4 rounds

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Day 3: Workout #3 – Good Luck! 

3 Minute Chin Up Challenge Do as many chin ups as you can in 3 minutes. Do not go to failure. Break them up into o smaller, more manageable sets and take short breaks. Record how many you do and try to beat it next time.

Do each exercise for 1 minute. Rest only when necessary.       

Burpees Jumping Jacks Wall Squat Side Plank Side Plank (other side) Decline Close Grip Pushups Close Stance Bodyweight Squats

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12-Week 10-Minute Fat Loss Workout Manual  – Week 6

Day 1: Workout #1 – Hot, Sweaty and Lovin It Ladder Workout

Do the following 3 exercises. In the first round, you will perform 8 reps of each exercise. In the next round, you will perform 7 reps of each exercise. Continue until you complete 1 rep of each exercise, then work your way back up. Do as many rounds as possible in 10 minutes, rest only when necessary.   

Triple Stop Pushups (8…1…8) Sumo Squats (8…1…8) Oblique Mountain Climber Burpees (8…1…8)

Day 1: Workout #2 – Beast Mode Circuit

Do each exercise for the specified time period. Rest as little as possible between exercises.        

1-Leg Hip Extension – 30 seconds 1-Leg Hip Extension (other leg) – 30 seconds Switch Grip Pull Ups – 30 seconds Switch Grip Pull Ups (switch hand placement) – 30 seconds Bodysaw – 30 seconds High Knees Sprint in Place – 30 seconds T-Pushups – 30 seconds Wall Squat – 60 seconds Rest 1 minute and repeat 1 more time o

Day 1: Workout #3 – 20-10 Lower Body Bombshell  

Prisoner Squats – 20 seconds on, 10 off x 1 round Pushups 1 ½ reps – 20 seconds on, 10 off x 1 round o Repeat for 6 more rounds (8 total = 4 minutes). Move on to next workout.



Reverse Lunge w/ Knee Up – 20 seconds on, 10 off x 1 round Plank – 20 seconds on, 10 off x 1 round o Repeat for 4 more rounds (6 total). Move on to Squat Punisher.



Squat Punisher – 20 seconds on, 10 second hold in bottom position x 3 rounds



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Day 2: Workout #1 – Drop Set Domination Workout     

Round #1 – Do 10 reps of each exercise Round #2 – Do 8 reps of each exercise Round #3 – Do 6 reps of each exercise Round #4 – Do 4 reps of each exercise Round #5 – Do 2 reps of each exercise

Do NOT move on to the next exercise until all reps have been completed. Do 10 reps of each exercise, then 8 reps, then 6 reps and so on. Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. 1. 2. 3. 4. 5.

Side to Side Pushups Bulgarian Split Squats (do specified number of reps for each leg) Spiderman Climb (do specified number of reps per side) Double Squat Thrust Burpees Stick Ups

Day 2: Workout #2 – 5 Rep Challenge Workout

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.    

5 Mountain Climber Pushups 5 Pull Ups 5 Bodyweight Squats (5 second hold at the bottom) 5 Plank to Pushups

Day 2: Workout #3 – Body Fat Blasting Elite Ironman Workout

Perform each exercise for 1 minute. Rest as little as possible between exercises.     

Chin Ups Squat Hold Close Grip Pushups ¾ reps Split Squats 1 ½ reps (switch legs after 30 seconds) SCREACH Repeat 1 more time, only rest when necessary. o

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Day 3: Workout #1 – 20-10 Transformation Workout  

 

 

Eccentric Pushups (4 second lowering phase) – 20 seconds on, 10 off x 1 round Squat Hold – 20 seconds on, 10 off x 1 round Repeat for 6 more rounds (8 total = 4 minutes). Move on to next workout. o Prisoner Forward Lunge - 20 seconds on, 10 off x 1 round Squat Thrusts – 20 seconds on, 10 off x 1 round Repeat for 6 more rounds (8 total = 4 minutes). Move on to next workout. o Jumping Jacks – 1 minute Burpees – 1 minute o Rest as little as possible between exe rcises

Day 3: Workout #2 – 50-10 Push to the Finish Workout

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Switch Lunges Plank to Pushup High Knees Sprint in Place Bodyweight Squats 1 ½ reps Eccentric Close Grip Pushups Repeat 1 more time o

Day 3: Workout #3 – Ultimate Heart Thumper Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 4 ½ minutes. Record your score and try to beat it next time. Rest only when necessary.   

Chin Ups – 2 reps short of failure (ex. I f you’re max is 8 chin ups, do 6) Oblique Mountain Climber Burpees – 10 reps Total Body Extensions – 15 reps

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12-Week 10-Minute Fat Loss Workout Manual  – Week 7

Day 1: Workout #1 – Amazing Abs Workout

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible 10 minutes. Record your score and try to beat it next time. Rest only when necessary.   

10 Burpees 12 Reverse Lunges / Knee Up (per leg) 15 Jumping Jacks

Day 1: Workout #2 – Don’t Play It CLOSE To the Vest

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible 10 minutes. Record your score and try to beat it next time. Rest only when necessary.   

5 Close Grip Pull Ups 10 Close Grip Push Ups 15 Close Stance Squats

Day 1: Workout #3 – Are You Still With Us?

Set your timer for 4 ½ minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 4 ½ minutes. Record your score. Rest 1 minute and repeat 1 more time. Try to beat your score from the first round. Rest only when necessary.   

5 Chin Ups 10 Mountain Climbers (per side) 5 Burpees w/ a Double Jump

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Day 2: Workout #1 – Bye Bye Body Fat Workout

Do each exercise for 30 seconds. Rest as little as possible between exercises.      

Bulgarian Split Squat Bulgarian Split Squat (other side) Walkouts Squat Speed Shuffle Around the World High Knees Sprint in Place o Rest 30 seconds and repeat 1 more time. Move on to the next circuit.

Bookend Burpees Vol. 3   

Burpees – 1 minute Prisoner Bodyweight Squats – 1 minute Oblique Mountain Climber Burpees – 1 minute

Day 2: Workout #2 – 20-10 Bookend Squat Workout    

Wall Squats – 20 seconds on, 10 off x 8 rounds Pull Ups – 20 seconds on, 10 off x 4 rounds Offset Pushups (switch hand placement each round) – 20 seconds on, 10 off x 4 rounds Prisoner Squat Jumps – 20 seconds on, 10 off x 4 rounds

Day 2: Workout #3 – Leaned Out Ladder

Do the following 3 exercises. In the first round, you will perform 8 reps of each exercise. In the next round, you will perform 7 reps of each exercise. Continue until you complete 1 rep of each exercise, then work your way back up. Do as many rounds as possible in 10 minutes, rest only when necessary.   

Double Squat Thrust Burpees (8…1…8) Spiderman Climb (8…1…8 per side) Y-Squats (8…1…8)

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Day 3: Workout #1 – Pray for Your Core Combos    

Close Stance Bodyweight Squats w/ Alternating Knee Ups – 20 seconds on, 10 off x 6 rounds Squat Thrust Push Ups – 20 seconds on, 10 off x 4 rounds High Knees Sprint in Place – 20 seconds on, 10 off x 4 rounds Mountain Climber Burpees – 20 seconds on, 10 off x 6 rounds

Day 3: Workout #2 – 45 Second Fat Scorching Intervals

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Elevated Pushups (switch sides next round) Switch Lunges Switch Grip Pull Ups (switch hand placement next round) Duck Unders Cross Body Mountain Climber Burpees o Repeat 1 more time

Day 3: Workout #3 – Ultimate Elite Ironman Workout

Do each exercise for 1 minute. Only rest when necessary.     

Eccentric Chin Ups (4 second lowering phase) Double Push Up Burpees Squat Speed Shuffle Bodysaw Close Stance Bodyweight Squats 1 ½ r eps

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12-Week 10-Minute Fat Loss Workout Manual  – Week 8

Day 1: Workout #1 – What Can You Really Do in 10 Minutes? Elite Ironman Workout

Do each exercise for 1 minute. Rest only when necessary. 

Oblique Mountain Climber Burpees



Triple Stop Pushups

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Jumping Jacks

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Squat Hold

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Prisoner Reverse Lunge w/ Knee Up Repeat 1 more time o

Day 1: Workout #2 – 50-10 Attack the Core Combos

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Prisoner Squat Jumps Mountain Climber Pushups Burpee Pull Ups Lateral Jump + Pushup Plank to Oblique Mountain Climber

Day 1: Workout #3 – 45-15 Barely Break a Sweat Workout

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Spiderman Pushups Split Squat 1 ½ reps Split Squat 1 ½ reps (other leg) Close Grip Chin Ups High Knee Sprint in Place

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Day 2: Workout #1 – 10 10 10 Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.   

10 Burpees 10 Oblique Mountain Climber Push Ups 10 Low Squat Hops

Day 2: Workout #2 – 20-10 Muscle and Speed Workout    

Chin Ups – 20 seconds on, 10 off x 4 rounds High Knees Sprint in Place – 20 seconds on, 10 off x 6 rounds Close Grip Decline Pushups – 20 seconds on, 10 off x 4 rounds Squat Speed Shuffle – 20 seconds on, 10 off x 6 rounds

Day 2: Workout #3 – Metabolic Mash-Up

Perform each exercise for 30 seconds. Rest as little as possible between exercises.      

T-Pushups Prisoner Squat Jumps SCREACH Double Pushup Burpees Switch Lunges Wall Squats Rest for 30 seconds and repeat 1 more time. Then move on to the Chin Up Challenge o

3 Minute Chin Up Challenge 

Do as many chin ups as you can in 3 minutes. Do not go to failure. Break them up into smaller, more manageable sets and take short breaks. Record how many you do and try to beat it next time.

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Day 3: Workout #1 – 45-15 10-Minute Transformer

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Go through the circuit once and move on to Bookend Burpees Vol. 4.      

Duck Unders w/ a Pushup High Knees Sprint in Place Plank Bulgarian Split Squat 1 ½ Bulgarian Split Squat 1 ½ reps (switch legs) Squat Thrust Pushups

Bookend Burpees Vol. 4

Do each exercise for 1 minute. Rest only when necessary.    

Jumping Jack Pushup Burpees Side Plank Side Plank (other side) Jumping Jack Pushup Burpees

Day 3: Workout #2 – 20-10 Fat Cell Combustion    

Eccentric Pull Ups (4 second lowering phase) – 20 seconds on, 10 off x 4 rounds Bodyweight Squats – 20 seconds on, 10 off x 8 rounds Push Up Punisher – 20 seconds on, 10 second hold at the top x 4 rounds Split Shuffle – 20 seconds on, 10 off x 4 rounds

Day 3: Workout #3 – Pull, Push and Squat Challenge Vol. 2

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.   

5 Chin Ups 10 Close Grip Pushups 15 Low Squat Hops

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12-Week 10-Minute Fat Loss Workout Manual  – Week 9

Day 1: Workout #1 – 20-10 Total Body Torcher     

Y-Alternating Forward Lunge – 20 seconds on, 10 off x 4 rounds Spiderman Pushups - 20 seconds on, 10 off x 4 rounds Wall Squat - 20 seconds on, 1 0 off x 4 rounds Spiderman Climb - 20 seconds on, 10 off x 4 rounds Squat Punisher – 20 seconds on, 10 second hold at bottom x 4 rounds

Day 1: Workout #2 – Getting Ready for a Night Out Workout

Do each exercise for 30 seconds. Rest as little as possible between exercises.    

1 Jump Jumping Jacks Squat Speed Shuffle Eccentric Chin Ups (4 second lowering phase) Spiderman Climb Burpees Rest 30 seconds and repeat 1 more time. Then move on to the Offset Pushup Challenge o

2 Minute Offset Pushup Challenge

Do as many offset pushups as you can in 2 minutes. Do not go to failure. Break them up into smaller sets and take breaks in between. Switch your hand placement with each set. Hello Abs Ironman Circuit

Do each exercise for 1 minute. Rest as little as possible between exercises.   

High Knees Sprint in Place Bodysaw High Knees Sprint in Place

Day 1: Workout #3 – 45-15 Ten Minutes Never Felt So Good Workout

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Burpees Reverse Lunges Close Grip Pull Ups (2 second hold at top) Glute Bridge T-Pushup Burpees

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Day 2: Workout #1 – Gut Check Challenge

Set your timer for 4 ½ minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 4 ½ minutes. Record your score. Rest 1 minute and repeat 1 more time. Try to beat your score from the first round. Rest only when necessary.    

10 Close Grip Pushups 10 Sumo Squats 10 Oblique Mountain Climber Burpees 10 Seal Jacks

Day 2: Workout #2 – Get Your Popcorn Ready

Do each exercise for 30 seconds. Rest as little as possible between exercises.         

Close Stance Bodyweight Squats Plank Close Grip Pull Ups Side Plank Side Plank Alternating Prisoner Forward Lunge Spiderman Pushups Duck Unders High Knees Sprint in Place Rest 30 seconds and move on to the 5 Minute Ironman o

5 Minute Ironman

Do each exercise for 1 minute, rest as little as possible between exercises.     

T-Pushups Wall Squat Around the World Switch Lunges Burpees

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Day 2: Workout #3 – Duuuuuuude…..More Drop Sets?     

Round #1 – Do 10 reps of each exercise Round #2 – Do 8 reps of each exercise Round #3 – Do 6 reps of each exercise Round #4 – Do 4 reps of each exercise Round #5 – Do 2 reps of each exercise

Do NOT move on to the next exercise until all reps have been completed. Do 10 reps of each exercise, then 8 reps, then 6 reps and so on. Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. 1. 2. 3. 4. 5.

Chin Ups Total Body Extensions Squat Thrusts Cross Over Lunges (do specific number of re ps per leg) Spiderman Pushups

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Day 3: Workout #1 – 20-10 Thigh Thrasher    

Double Pushup Burpees – 20 seconds on, 10 off x 6 rounds Switch Lunges – 20 seconds on, 10 off x 4 rounds Cross Body Mountain Climber Pushups – 20 seconds on, 10 off x 4 rounds Squat Punisher – 20 seconds on, 10 second hold at bottom x 6 rounds

Day 3: Workout #2 – 10 Minutes of Pure Joy

Do each exercise for 1 minute. Only rest when necessary.     

Spiderman Climb Prisoner Squat Jumps Oblique Mountain Climber Pushups Close Grip Chin Ups Crossover Lunges Repeat 1 more time o

Day 3: Workout #3 – 50-10 World Rocker

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Switch Grip Pull Ups (switch grip every 3 reps) High Knees Sprint in Place Walkouts Close Stance Bodyweight Squats 1 ½ r eps Double Squat Thrust Burpees o Repeat 1 more time

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12-Week 10-Minute Fat Loss Workout Manual  – Week 10

Day 1: Workout #1 – Burpee Overload

Do each exercise for 30 seconds. Rest as little as possible between exercises.         

Burpees Jumping Jacks Double Jump Burpees Prisoner Switch Lunge Prisoner Switch Lunge (other leg) Double Pushup Burpees High Knees Sprint in Place Oblique Mountain Climber Burpees Glute Bridge Rest 30 seconds and repeat 1 more time. o

Day 1: Workout #2 – All Punishers All the Time   

Total Body Extension Punisher – 20 seconds on, 10 second hold at bottom x 6 rounds Pushup Punisher – 20 seconds on, 10 second hold at top x 6 rounds Squat Punisher – 20 seconds on, 10 second hold at bottom x 8 rounds

Day 1: Workout #3 – 20-10 Complete Core    

Around the World – 20 seconds on, 10 off x 6 rounds Side Plank (alternate each round) – 20 seconds on, 10 off x 4 rounds High Knees Sprint in Place – 20 seconds on, 10 off x 6 rounds Spiderman Climb – 20 seconds on, 10 off x 4 rounds

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Day 2: Workout #1 – The Simplest Workout Ever Created

Do each exercise for 1 minute. Rest only when necessary.  

Prisoner Bodyweight Squats Pushups Repeat 4 more times for a total of 10 minutes. o

Day 2: Workout #2 – Spiderman Climb up the Pyramid 

Do this workout in circuit format for 10 minutes. Round #1 – Do 5 reps per exercise o Round #2 – Do 10 reps per exercise o o Round #3 – Do 15 reps per exercise o Round #4 – Do 10 reps per exercise Round #5 – Do 5 reps per exercise o

Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 squats with alternating knee ups in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed. Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. Complete as many rounds as possible in 10 minutes 1. 2. 3. 4. 5.

Oblique Mountain Climber Burpees Chin Ups Lateral Jumps + Pushup Close Stance Bodyweight Squats Spiderman Climb (do all reps for each leg)

Day 2: Workout #3 – Ultimate 10-Minute Total Body

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Wall Squat Eccentric Close Grip Chin Ups (4 second lowering phase) Crossover Lunges Spiderman Pushups Burpees Repeat 1 more time o

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Day 3: Workout #1 – Feel the Afterburn

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.   

5 Spiderman Pushups 5 Bodyweight Squats 1 ½ Reps 5 Total Body Extensions

Day 3: Workout #2 – 20-10 Time Saver    

Spiderman Climb – 20 seconds on, 10 off x 4 rounds Lateral Jumps – 20 seconds on, 10 off x 6 rounds Double Squat Thrust Burpees – 20 seconds on, 10 off x 6 rounds Prisoner Squats – 20 seconds on, 10 off x 4 rounds

Day 3: Workout #3 – Fastest Way to Get Ripped

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Pull Ups Burpees Chin Ups High Knees Sprint in Place Close Grip Chin Ups

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12-Week 10-Minute Fat Loss Workout Manual  – Week 11

Day 1: Workout #1 – 10 Minutes to the Top Pyramid Workout 

Do this workout in circuit format for 10 minutes. o Round #1 – Do 5 reps per exercise o Round #2 – Do 10 reps per exercise Round #3 – Do 15 reps per exercise o Round #4 – Do 10 reps per exercise o Round #5 – Do 5 reps per exercise o

Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 walkouts in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed. Complete as many rounds as possible in 10 minutes Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. 1. 2. 3. 4.

Walkouts Prisoner Squats Reverse Lunges w/ Knee Up Double Squat Thrust Burpees

Day 1: Workout #2 – Purely Action Packed  

 

 

High Knees Sprint in Place – 20 seconds on, 10 off x 1 round Jumping Jack Pushups – 20 seconds on, 10 off x 1 round Repeat 3 more times for a total of 8 rounds (4 m inutes) o

Eccentric Pull Ups – 20 seconds on, 10 off x 1 round Total Body Extensions – 20 seconds on, 10 off x 1 round o Repeat 3 more times for a total of 8 rounds (4 m inutes)

Plank – 1 minute Squat Speed Shuffle – 1 minute

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Day 1: Workout #3 – Put 30 Seconds Back on the Clock

Do each exercise for 30 seconds. Rest as little as possible between exercises.          

Pushup Walk Duck Unders Chin Ups Oblique Mountain Climber Pushups Prisoner Squat Jumps Spiderman Climb Switch Lunges Switch Lunges (other leg) Burpees Pull Ups

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Day 2: Workout #1 – Drop It Like It’s Hot Sets     

Round #1 – Do 10 reps of each exercise Round #2 – Do 8 reps of each exercise Round #3 – Do 6 reps of each exercise Round #4 – Do 4 reps of each exercise Round #5 – Do 2 reps of each exercise

Do NOT move on to the next exercise until all reps have been completed. Do 10 reps of each exercise, then 8 reps, then 6 reps and so on. Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. 1. 2. 3. 4.

Close Stance Prisoner Squats Spiderman Climb (do specified reps per side) Bulgarian Split Squats (do specified reps per side) Mountain Climber Burpees

Day 2: Workout #2 – Not Quite a Competitive Eating Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.   

5 Double Pushup Burpees 10 1-Jump Jumping Jacks 5 Burpees

Day 2: Workout #3 – Fat Loss Fire Starter

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Lateral Jump + Close Grip Pushup Prisoner Switch Lunges Side Plank (switch sides next round) Prisoner Squat w/ Knee Ups Plank to Pushup

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10-Minute Fat Loss 12-Week Program

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Day 3: Workout #1 – Speed Minimum of 45

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Triple Stop Pushups Prisoner Squats 1 ½ reps Plank Total Body Extensions Double Jump Burpees Repeat 1 more time o

Day 3: Workout #2 – Rapid Results Pyramid Workout 

Do this workout in circuit format for 10 minutes. Round #1 – Do 5 reps per exercise o Round #2 – Do 10 reps per exercise o Round #3 – Do 15 reps per exercise o Round #4 – Do 10 reps per exercise o Round #5 – Do 5 reps per exercise o

Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 close grip pushups in Round 3, t ake a rest and do a few more, and repeat until all 15 reps are completed. Complete as many rounds as possible in 10 minutes Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. 1. 2. 3. 4. 5.

Squat Thrusts Low Squat Hops Decline Close Grip Pushups Burpees Jumping Jacks

Day 3: Workout #3 – You Should Probably Train for 6 Months Before This Ironman

Do each exercise for 1 minute. Rest only when necessary.          

Switch Grip Pull Ups (switch hand placement every 3 reps) High Knees Sprint in Place Side Plank Side Plank (other side) Wall Squat Spiderman Pushups Crossover Lunges Squat Speed Shuffle Jumping Jacks Cross Body Mountain Climber Burpees

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10-Minute Fat Loss 12-Week Program

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12-Week 10-Minute Fat Loss Workout Manual  – Week 12

Day 1: Workout #1 – Push, Single Leg, Squat Challenge

Set your timer for 10 minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to beat it next time. Rest only when necessary.   

5 Squat Thrust Pushups 10 Bulgarian Split Squats (per leg) 15 Prisoner Squats

Day 1: Workout #2 – 20-10 Super Serious Ab Destroyer     

Bodysaw – 20 seconds on, 10 off x 4 rounds Mountain Climber Burpees – 20 seconds on, 10 off x 4 rounds 1 Jump Jumping Jacks – 20 seconds on, 10 off x 4 rounds Pushup Punisher – 20 seconds on, 10 second hold at top position x 4 rounds High Knees Sprint in Place – 20 seconds on, 10 off x 4 rounds

Day 1: Workout #3 – Afterburn Guaranteed

Do each exercise for 30 seconds. Rest as little as possible between exercises.    

Pull Ups Bodyweight Squats 1 ½ reps Pushup Walk Cross Body Mountain Climber Burpees Rest 30 seconds and repeat 1 more time. Then move on to the 5 Minute Monster o Ironman

5 Minute Monster Ironman

Do each exercise for 1 minute. Rest only when necessary.     

Total Body Extensions Reverse Lunge w/ Knee Up Burpees Side Plank (switch sides at 30 seconds) High Knees Sprint in Place

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10-Minute Fat Loss 12-Week Program

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Day 2: Workout #1 – The Last Pyramid Workout 

Do this workout in circuit format for 10 minutes. Round #1 – Do 5 reps per exercise o Round #2 – Do 10 reps per exercise o Round #3 – Do 15 reps per exercise o Round #4 – Do 10 reps per exercise o Round #5 – Do 5 reps per exercise o

Do NOT move on to the next exercise until all reps have been completed. For example, if you can only do 6 decline pushups in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed. Complete as many rounds as possible in 10 minutes Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. 1. 2. 3. 4.

Prisoner Squats Decline Pushups Alternating Prisoner Lunges (do specific number of reps per leg) Oblique Mountain Climber Burpees

Day 2: Workout #2 – Elite 10-Minute Ironman

Do each exercise for 1 minute. Only rest when necessary.     

Chin Ups Low Squat Hops Spiderman Pushups Glute Bridge Offset Pushups (switch hand placement after 30 seconds)

Day 2: Workout #3 – Eccentric Makes Perfect

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Eccentric Pushups (4 second lowering phase) Wall Squat Eccentric Pull Ups (4 second lowering phase) High Knees Sprint in Place Eccentric Chin Ups (4 second lowering phase)

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10-Minute Fat Loss 12-Week Program

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Day 3: Workout #1 – Furious 4 Drop Sets     

Round #1 – Do 10 reps of each exercise Round #2 – Do 8 reps of each exercise Round #3 – Do 6 reps of each exercise Round #4 – Do 4 reps of each exercise Round #5 – Do 2 reps of each exercise

Do NOT move on to the next exercise until all reps have been completed. Do 10 reps of each exercise, then 8 reps, then 6 reps and so on. Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes are up, start again with Round 1. 1. 2. 3. 4.

Prisoner Squat Jumps Walkouts Prisoner Reverse Lunge w/ Knee Up Burpees

Day 3: Workout #2 – Battle the Bulge

Do each exercise for 50 seconds and rest 10 seconds before moving to the next exercise. Once you finish the first round, immediately repeat 1 more time for a total of 2 rounds.     

Squat Speed Shuffle Close Grip Chin Ups Total Body Extensions Close Grip Pushups Seal Jacks o Move on to the Ironman Circuit

Ironman Circuit

Do each exercise for 1 minute. Rest only when necessary.     

Around the World Close Stance Bodyweight Squats Side Plank Side Plank (other side) Squat Punisher – 20 seconds on, 10 second hold at the bottom x 2 rounds (1 minute)

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