SCULPTTraining Guide

Copyright © 2021 hiitburn.com

DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice and this is not a prescribed diet. This information is not prescribing nutritional interventions to treat diseases or their symptoms. The information provided in this guide is based upon our own experiences as well as our own interpretations of the current research that is available for strategies to help build healthy eating habits. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

SCULPT

1

WELCOME TO SCULPTThis is a bodyweight workout program that will help you build strength, lean muscle, and burn fat to get in incredible shape and feel amazing!

We have four phases in each workout: Phase 1: Flow Phase 2: Strong Phase 3: Burn Phase 4: Burst

Flow will help you warm up and prime your muscles to build strength and work up a great burn.

Strong will focus on slow and controlled bodyweight strength movements to maximize time under tension and to build lean muscle.

Burn utilizes classic HIIT to light the fire, burn body fat, and work up a sweat.

Burst uses Density HIIT for an all out burst of effort.

You will start and end the program with a Bodyweight Strength Test to analyze how much your strength has improved throughout the program.

Each workout you want to work towards making progress. These workouts are all time-based, so focus on getting in quality reps during each working period.

To see the best results over the next 30-days, focus on progress and pushing yourself each and every workout!

Let’s Workout Together!

Documenting your journeyIt’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through SCULPT on social media.

Instagram: Tag @hiitburnUse these Hashtags on your posts: #hiitburn #HiitburnSculpt

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

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2

STRENGTH TESTIn this program, we will be focusing on building strength to reach our goals. As a method for evaluating progress, we will do this Strength Test at the beginning of the challenge, and again at the end of the challenge!

Bodyweight Push TestComplete as many Push Ups as possible without rest. If you can’t get a full Push Up or very few, start by getting as many full push ups as you can, and then move into Incline Push Ups and get as many of those as you can! If you can’t get any full push ups, simply start with Incline Push Ups.

This test helps analyze strength in your chest, shoulders, triceps, and abs.

Bodyweight Pull TestPulling movements can feel more challenging to do with no equipment, but we have TONS of options for you to choose from if you do have some minimal equipment or don’t have any equipment at all.

Complete as many Pull Ups (or the outlined variations) as possible without rest. If you can’t get a Pull Up, but have a Pull Up bar, you can do a Pull Up Hold, meaning hold yourself at chin level on the bar for as long as possible and record the time.

Another option for the Pull Test is doing as many Bodyweight Rows as possible without rest. These can be done on a barbell at a low height, rings, TRX bands, or a very sturdy table. If you don’t have access to any bar, but do have a dish towel or a band, you can do Towel/Band Rows, and get as many as possible without rest! Keep tension on the towel/band the entire time.

This test helps analyze strength in your back, biceps, shoulders, traps, and abs.

Bodyweight Anterior Chain TestComplete as many Squat Jumps as possible without rest. If you can’t complete a Squat Jump, you can modify with Air Squats or Box Squats.

This test helps analyze strength in the anterior chain (AKA front part of your body, for this test specifically, your legs) such as your quads.

Bodyweight Posterior Chain TestComplete Single Leg Glute Hold as long as possible without rest. Record the time. After your first leg, test the other leg as well! If you can’t complete a Single Leg Glute Hold, you can modify with Glute Bridge Hold, which will have both legs on the ground. This test helps analyze strength in the posterior chain (AKA back part of your body, for this test specifically, your legs) such as your glutes and hamstrings.

SCULPT

3

STRENGTH TEST - VIDEO LINKS

- Pushups- Pullups - Bodyweight Rows- Squat Jumps- Bodyweight Squats- Single Leg Glute Holds

STRENGTH TEST – QUICK GUIDEBodyweight

Push Test Push Ups Until Failure

Pull Test Pull Ups* Until Failure*or modification. Bodyweight Rows until failure or Pull Up Hold for Time

Anterior Chain Squat Jumps* Until Failure *or modification.

Air Squats or Box Squats

Posterior Chain

Single Leg Glute Hold* (both legs)

For Time *or modification. Glute Hold (two feet)

CLICK HERE FOR ALL VIDEOS

SCULPT

4

THE WORKOUTSThe workouts in this plan will be simple, yet incredibly effective.

Here’s a basic outline of what your training will look like:1) Try to walk at least 30 minutes per day2) For the next 30-days, your goal is to workout 5 days per week. Follow the calendar outlined in this guide.

Remember, the harder you push in your workouts, the better results you will see!

All of the workouts will be provided in the next section.

For video exercises descriptions, you can visit:https://hiitburn.com/sclptfall2021-dlwnmbrs/

SCULPT

5

SCHEDULE

REST

REST

REST

REST

WEE

K 1

WEE

K 2

WEE

K 3

WEE

K 4

WORKOUT1

WORKOUT10

STRENGTH TEST

STRENGTH TEST

WORKOUT1

WORKOUT6

WORKOUT6

WORKOUT2

WORKOUT2

WORKOUT7

WORKOUT7

WORKOUT3

WORKOUT3

WORKOUT8

WORKOUT8

WORKOUT4

WORKOUT4

WORKOUT9

WORKOUT9

WORKOUT5

WORKOUT5

WORKOUT10

SUNDAY SATURDAYMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

REST

REST

REST

REST

SCULPT

6

WORKOUT #1CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Walking Hip Stretch

Alternating Reverse Lunges

Squat Hold

Alternating Low Lunges

TRANSITION

Frog Glute Raises

Push Ups

REST

Knee Tucks

Shoulder Tap Push Ups

Glute Raises

Hollow Body Hold

REST

T Push Ups

REST

TRANSITION

High Knees

Inch Worm

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT

7

WORKOUT #2CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Cat Cow

Squat Jumps

Hand Walk Push Ups

Plank with Forward Reach

TRANSITION

Outside Mountain Climbers

Plank Hold

REST

Worlds Greatest Stretch (switch halfway)

Alternating Lateral Lunges

Pulsar Squat

Shoulder Tap Push Ups

REST

Alternating Reverse Lunges

REST

TRANSITION

Reach Through Push Ups

Adductor Rock (switch halfway)

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

HIIT Intervals to light the fire.

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Slow, controlled moves to maximize TUT. Rest

only if needed

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT

8

WORKOUT #3CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Alternating Side Steps

Alternating Low Lunges

Single Leg Glute Raise (right)

Bear Crawl Side to Side

TRANSITION

Jumping Jacks

Single Leg Glute Raise (left)

REST

90/90 Hip Stretch (switch halfway)

Leg Raises to Hip Ups

T Push Ups

Glute Clams

REST

Mountain Climbers

REST

TRANSITION

Squat Jumps

Child’s Pose Thoracic Rotations

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

HIIT Intervals to light the fire.

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Slow, controlled moves to maximize TUT. Rest

only if needed

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT

9

WORKOUT #4CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Walking High Kicks

Outside Mountain Climbers

Reach Through Push Up

Shoulder Taps

TRANSITION

Jump Lunges

Leg Raises

REST

World’s Greatest Stretch

Push Up Hops

Squat Pulsars

Step Ups

REST

Toe Touches

REST

TRANSITION

High Knees

Bird Dog

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

HIIT Intervals to light the fire.

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Slow, controlled moves to maximize TUT. Rest

only if needed

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT

10

WORKOUT #5CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Squat to Stand

Knee Tricep Push Ups

Close Grip Push Ups

Step Ups

TRANSITION

Sit Throughs

Single Leg Glute Raises (right leg)

REST

Knee Tucks

Squat Jacks

Single Leg Glute Raises (left leg)

Spiderman Planks

REST

Hollow Body Hold

REST

TRANSITION

Jumping Jacks

Alternating forward and backward steps

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT

11

WORKOUT #6CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Adductor Rocks

Ice Skaters

Bulgarian Split Squats (Right)

Alternating Side Lunges

TRANSITION

Push Ups

Bulgarian Split Squats (Left)

REST

Child’s Pose Thoracic Rotation Hand on Chest

Spiderman Planks

Push Up Hold

Shoulder Tap Push Ups

REST

Sit Throughs

REST

TRANSITION

High Knees

Walking High Kicks

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT

12

WORKOUT #7CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Kneeling 90/90 + Half Split

Squat Jacks

Side Raise Push Ups

Rocking Planks Side to Side

TRANSITION

Plank to Push Up

Incline Glute Raises

REST

Walking Hip Stretch

Jump Lunges

Pulsar Squats

Squat Jumps

REST

Sit Throughs

REST

TRANSITION

Jumping Jacks

Inch Worms

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT

13

WORKOUT #8CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Bird Dog

Alternating Low Lunges

Squat to Target + Jump

Alternating Lateral Lunges

TRANSITION

Ice Skaters

Hollow Body Hold

REST

Cat Cow

Spiderman Planks

Plank to Push Up

Reach Forward Planks

REST

Squat to Squat Jump

REST

TRANSITION

Squat Jacks

Alternating Side Steps

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT

14

WORKOUT #9CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Squat to Stand

Ground to Sky Jumps

Single Leg Glute Raise (right)

Alternating Reverse Lunges

TRANSITION

T Push Up

Single Leg Glute Raise (right)

REST

Kneeling 90/90 + Half Split

Mountain Climbers

Handwalk Push Ups

Reach Forward Plank

REST

Sit Throughs

REST

TRANSITION

Ice Skaters

Inch Worm

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO

SCULPT

15

WORKOUT #10CIRCUIT EXERCISE REPS / TIME

FLOW

BURST

STRONG

BURN

Walking Hip Stretch

Squat Jumps

Bulgarian Split Squats (Right)

Alternating Side Lunges

TRANSITION

Jumping Jacks

Bulgarian Split Squats (Left)

REST

Cat Cow

Spiderman Planks

Close Grip Push Ups

Hand Walk Push Ups

REST

Leg Clams

REST

TRANSITION

Quick Feet

Alternating Forward and Backward

REST

50 sec.

60 sec.

10 sec.

30 sec.

50 sec.

30 sec.

60 sec.

45 sec.

15 sec.

45 sec.

15 sec.

10 sec.

30 sec.

60 sec.

15 sec.

50 sec.

30 sec.

60 sec.

45 sec.

1 RO

UND

2 RO

UND

2 RO

UNDS

4 RO

UNDS

Warming up and priming the muscles to build strength and work up a great burn! Use the transitions as rest if you need more rest between FLOW and STRONG take it.

Burst uses Density HIIT for an all out

burst of effort.2-min of work,

followed by a 1-min rest, then repeat the 2-min working set!

Slow, controlled moves to maximize TUT. Rest

only if needed

HIIT Intervals to light the fire.

CLICK HERE FOR FOLLOW ALONG VIDEO