21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
LEGAL DISCLAIMER
Warning: All the information presented in 21- Day Belly Fat Burn is for educational and resource purposes only. It is not a substitute for or in addition to any advice given to you by your physician or health care provider.
Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in 21- Day Belly Fat Burn is perceived and utilized and so, you do so at your own risk.
In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with 21- Day Belly Fat Burn be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.
PERSONAL DISCLAIMER
We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including supplements and herbal or nutritional treatments must be discussed between you and your doctor/s.
MUSCLE-BUILDING DISCLAIMER
Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything when it comes to trying building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.
COPYRIGHT NOTICE
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
Published by:Human Evolution Publishing
Copyright © 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution Publishing. Copyright and other intellectual property laws protect these materials.Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.c
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
21-DAY BELLY FAT BURN CHALLENGEBODYWEIGHT EDITION
WEEK
1 Circuit 1 Chest & AbsAM: Circuit 1
PM: Back Shoulders
AM: Circuit 2PM: Legs
Arms Circuit 1
2 Circuit 2 Chest & AbsAM: Circuit 3
PM: BackShoulders
AM: Circuit 4PM: Legs
Arms Circuit 3
3 Circuit 4AM: Circuit 5PM: Chest &
AbsCircuit 5 Shoulders
AM: Circuit 6PM: Legs
AM: Circuit 5PM: Arms Circuit 6
PLEASE READ:
There is no physiological difference between performing your circuits on Monday and performing them on Tuesday. What matters is not what day of the week it is, but the total work done in a given period of time. On top of that, everyone’s schedule is different, and since adherence is key, it’s less about what you should do and more about what you can do. Besides, who I am to tell you when you should or shouldn’t do your fasted workout sessions—you do them when you can. Also, life happens, and Monday morning—the only time you’re able to make time for your session—might be your daughter’s ballet recital. Instead of “sacrificing to win” and missing out on something meaningful, do it tomorrow.
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
BODYWEIGHT WORKOUT PRINCIPLESPLUS SETS
You’re going to notice that, on some exercises, there is a (+) symbol to the right of the prescribed sets.
This means that, once you’ve completed all of your working sets, you’ll perform a final, Plus Set.
For example: Push-Ups
Sets: 2+ Reps: 10
Set 1 – 10 RepsSet 2 – 10 Reps Set 3 – AMRAP
The Plus Set should be performed for as many reps as possible (AMRAP). You should aim to leave absolutely no more reps in the tank and take your body to complete muscular failure.
Each week you will aim to perform more reps on your Plus Set than the previous week.
WARMING UP
The warm up has two main purposes – to enhance performance and to prevent injury.
As you sit at your computer, tablet, or phone – you’re experiencing relatively low blood flow to your skeletal muscle.
Following a short, total body warm up, you can expect a 70-75% increase in blood flow to skeletal muscle.
Along with the increased blood flow comes a higher muscle temperature. This causes the hemoglobin in your blood to release oxygen more readily. More blood flowing to the muscles, along with more oxygen available to those muscle, means better overall performance.
THE MENTAL GAME
Another purpose of a warm-up process includes getting your head ready for the upcoming activity. Preparing yourself mentally for the upcoming workout, is thought to improve technique, skill and coordination.
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
CHOOSE ONEWARM UP #1 WARM UP #2
Jog In Place x 15 SecondsHigh Knees x 15 Seconds
Half Burpees x 15 SecondsJumping Jacks x 15 SecondsVertical Jumps x 15 SecondsTorso Rotations x 15 Seconds
Jogging In Place x 30 SecondsJumping Jacks x 30 SecondsSpeed Skaters x 30 Seconds
Split JJs x 30 SecondsPlank Jacks x 30 Seconds
Squat & Jump x 30 Seconds
Warm Up #1: Perform the entire circuit 4xWarm Up #2: Perform the entire circuit 2x
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
21-DAY BELLY FAT BURN CHALLENGE: BODYWEIGHT EDITION
DAY 1NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1.2 x Bodyweight
METABOLIC CIRCUIT #1 – 15 MINUTESHigh Knees x 20 Seconds
Jumping Jacks x 20 SecondsMountain Climbers x 20 Seconds
Jump Squats x 20 SecondsPlank x 20 Seconds
Alternate Mountain Climbers x20 Seconds
DAY 2NUTRITION
Protein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1.2 x Bodyweight
CHEST AND ABSEXERCISE SETS REPS REST TEMPO
Push-Ups 4+ 12 45 Seconds 2:0:1:0
Chest Dips 4 10-12 45 Seconds 1:0:1:0
Feet Elevated Push-Ups 3+ 10 60 Seconds 2:0:1:0
Crunches 4 12 30 Seconds 2:1:2:1
Seated Knee Ups 4 10 45 Seconds 2:0:1:0
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 3NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1.2 x Bodyweight
METABOLIC CIRCUIT #1 – 15 MINUTESHigh Knees x 20 Seconds
Jumping Jacks x 20 SecondsMountain Climbers x 20 Seconds
Jump Squats x 20 SecondsPlank x 20 Seconds
Alternate Mountain Climbers x20 Seconds
BACKEXERCISE SETS REPS REST TEMPO
Pull Ups 3 AMRAP 60 Seconds 1:0:1:0
Inverted Row 4+ 12 45 Seconds 2:0:2:0
Scapular Shrug 3 10-12 45 Seconds 2:0:1:0
*AMRAP – as many reps as possible
DAY 4NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1.2 x Bodyweight
SHOULDERS AND ABSEXERCISE SETS REPS REST TEMPO
Push Back 3+ 10 45 Seconds 2:0:2:0
Elevated Pike Push Up 4+ 10 60 Seconds 2:0:1:0
Rear Delt Raise 3 12 45 Seconds 2:0:2:0
Reverse Crunch 4 12 45 Seconds 2:0:1:0
Plank 3 30 sec. hold 30 Seconds
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 5NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1.2 x Bodyweight
METABOLIC CIRCUIT #2 – 15 MINUTESBurpees x 20 Seconds
T-Push Ups x 20 SecondsJumping Lunges x 20 Seconds
Quick Feet x 20 SecondsHalf Burpees x 20 Seconds
Plank x 20 Seconds
LEGS AND CALVESEXERCISE SETS REPS REST TEMPO
Bulgarian Split Squat 3+ 12 45 Seconds 2:0:1:0
Russian Leg Curl 3+ 12 60 Seconds 2:0:1:0
Elevated Hip Thrusts 3 15 60 Seconds 2:0:1:0
Elevated Calf Raise 4 15 45 Seconds 2:1:2:1
DAY 6NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1.2 x Bodyweight
ARMSEXERCISE SETS REPS REST TEMPO
Triceps Extensions 4 12 45 Seconds 2:0:1:0
Inverted Curl 4 12 45 Seconds 2:0:1:0
Plank Triceps Extension 3+ 12-15 60 Seconds 2:0:1:0
Chin Ups 4 AMRAP 60 Seconds 1:0:1:0 *AMRAP – as many reps as possible
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 7NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1.2 x Bodyweight
METABOLIC CIRCUIT #1 – 15 MINUTESHigh Knees x 20 Seconds
Jumping Jacks x 20 SecondsMountain Climbers x 20 Seconds
Jump Squats x 20 SecondsPlank x 20 Seconds
Alternate Mountain Climbers x 20 Seconds
DAY 8NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1 x Bodyweight
METABOLIC CIRCUIT #2 – 15 MINUTESBurpees x 20 Seconds
T-Push Ups x 20 SecondsJumping Lunges x 20 Seconds
Quick Feet x 20 SecondsHalf Burpees x 20 Seconds
Plank x 20 Seconds
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 9NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1 x Bodyweight
CHEST AND ABSEXERCISE SETS REPS REST TEMPO
Push-Ups 4+ 12 45 Seconds 2:0:1:0
Chest Dips 4 10-12 45 Seconds 1:0:1:0
Feet Elevated Push-Ups 3+ 10 60 Seconds 2:0:1:0
Crunches 4 12 30 Seconds 2:1:2:1
Seated Knee Ups 4 10 45 Seconds 2:0:1:0
DAY 10NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1 x Bodyweight
METABOLIC CIRCUIT #3 – 20 MINUTESIn and Out Squat x 20 Seconds
High Knees x 20 SecondsX-Body Mountain Climbers x 20 Seconds
Push Up Plank x 20 SecondsHalf Burpees x 20 Seconds
Spiderman Push Ups x 20 Seconds
BACKEXERCISE SETS REPS REST TEMPO
Pull Ups 3 AMRAP 60 Seconds 1:0:1:0
Inverted Row 4+ 12 45 Seconds 2:0:2:0
Scapular Shrug 3 10-12 45 Seconds 2:0:1:0
*AMRAP – as many reps as possible
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 11NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1 x Bodyweight
SHOULDERS AND ABSEXERCISE SETS REPS REST TEMPO
Push Back 3+ 10 45 Seconds 2:0:2:0
Elevated Pike Push Up 4+ 10 60 Seconds 2:0:1:0
Rear Delt Raise 3 12 45 Seconds 2:0:2:0
Reverse Crunch 4 12 45 Seconds 2:0:1:0
Plank 3 30 sec. hold 30 Seconds
DAY 12NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1 x Bodyweight
METABOLIC CIRCUIT #4 – 20 MINUTESHigh Knees x 20 Seconds
Mountain Climbers x 20 SecondsHalf Burpees x 20 Seconds
Plank Walk Out x 20 SecondsAlternating Bird Dog x 20 Seconds
Jumping Jacks x 20 Seconds
LEGS AND CALVESEXERCISE SETS REPS REST TEMPO
Bulgarian Split Squat 3+ 12 45 Seconds 2:0:1:0
Russian Leg Curl 3+ 12 60 Seconds 2:0:1:0
Elevated Hip Thrusts 3 15 60 Seconds 2:0:1:0
Elevated Calf Raise 4 15 45 Seconds 2:1:2:1
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 13NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1 x Bodyweight
ARMSEXERCISE SETS REPS REST TEMPO
Triceps Extensions 4 12 45 Seconds 2:0:1:0
Inverted Curl 4 12 45 Seconds 2:0:1:0
Plank Triceps Extension 3+ 12-15 60 Seconds 2:0:1:0
Chin Ups 4 AMRAP 60 Seconds 1:0:1:0 *AMRAP – as many reps as possible
DAY 14NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 1 x Bodyweight
METABOLIC CIRCUIT #3 – 20 MINUTESIn and Out Squat x 20 Seconds
High Knees x 20 SecondsX-Body Mountain Climbers x 20 Seconds
Push Up Plank x 20 SecondsHalf Burpees x 20 Seconds
Spiderman Push Ups x 20 Seconds
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 15NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 0.8 x Bodyweight
METABOLIC CIRCUIT #4 – 20 MINUTESHigh Knees x 20 Seconds
Mountain Climbers x 20 SecondsHalf Burpees x 20 Seconds
Plank Walk Out x 20 SecondsAlternating Bird Dog x 20 Seconds
Jumping Jacks x 20 Seconds
DAY 16NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 0.8 x Bodyweight
METABOLIC CIRCUIT #5 – 25 MINUTESStep Through x 20 Seconds
T-Push Ups x 20 SecondsJump Squats x 20 Seconds
Standing Crunch x 20 SecondsPop Squats x 20 SecondsHigh Knees x 20 Seconds
CHEST AND ABSEXERCISE SETS REPS REST TEMPO
Push-Ups 4+ 12 45 Seconds 2:0:1:0
Chest Dips 4 10-12 45 Seconds 1:0:1:0
Feet Elevated Push-Ups 3+ 10 60 Seconds 2:0:1:0
Seated Knee Ups 4 10 45 Seconds 2:0:1:0
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 17NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 0.8 x Bodyweight
METABOLIC CIRCUIT #5 – 25 MINUTESStep Through x 20 Seconds
T-Push Ups x 20 SecondsJump Squats x 20 Seconds
Standing Crunch x 20 SecondsPop Squats x 20 SecondsHigh Knees x 20 Seconds
BACKEXERCISE SETS REPS REST TEMPO
Pull Ups 3 AMRAP 60 Seconds 1:0:1:0
Inverted Row 4+ 12 45 Seconds 2:0:2:0
Scapular Shrug 3 10-12 45 Seconds 2:0:1:0
*AMRAP – as many reps as possible
DAY 18NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 0.8 x Bodyweight
SHOULDERS AND ABSEXERCISE SETS REPS REST TEMPO
Push Back 3+ 10 45 Seconds 2:0:2:0
Elevated Pike Push Up 4+ 10 60 Seconds 2:0:1:0
Rear Delt Raise 3 12 45 Seconds 2:0:2:0
Reverse Crunch 4 12 45 Seconds 2:0:1:0
Plank 3 30 sec. hold 30 Seconds
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 19NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 0.8 x Bodyweight
METABOLIC CIRCUIT #6 – 25 MINUTESBurpees x 20
Kick-Ups x 20 SecondsSpiderman Push Ups x 20 Seconds
Kick Outs x 20 SecondsJumping Lunges x 20 Seconds
Quick Feet x 20 Seconds
LEGS AND CALVESEXERCISE SETS REPS REST TEMPO
Bulgarian Split Squat 3+ 12 45 Seconds 2:0:1:0
Russian Leg Curl 3+ 12 60 Seconds 2:0:1:0
Elevated Hip Thrusts 3 15 60 Seconds 2:0:1:0
Elevated Calf Raise 4 15 45 Seconds 2:1:2:1
21 DAY BELLY FAT BURN CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO
DAY 20NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 0.8 x Bodyweight
METABOLIC CIRCUIT #5 – 25 MINUTESStep Through x 20 Seconds
T-Push Ups x 20 SecondsJump Squats x 20 Seconds
Standing Crunch x 20 SecondsPop Squats x 20 SecondsHigh Knees x 20 Seconds
ARMSEXERCISE SETS REPS REST TEMPO
Triceps Extensions 4 12 45 Seconds 2:0:1:0
Inverted Curl 4 12 45 Seconds 2:0:1:0
Plank Triceps Extension 3+ 12-15 60 Seconds 2:0:1:0
Chin Ups 4 AMRAP 60 Seconds 1:0:1:0 *AMRAP – as many reps as possible
DAY 21NUTRITIONProtein 1 x Bodyweight
Fats 0.3 x Bodyweight
Carbs 0.8 x Bodyweight
METABOLIC CIRCUIT #6 – 25 MINUTESBurpees x 20
Kick-Ups x 20 SecondsSpiderman Push Ups x 20 Seconds
Kick Outs x 20 SecondsJumping Lunges x 20 Seconds
Quick Feet x 20 Seconds