Workout Madness 35 Days of Fat Burning, Body Toning Workouts

For A Lean, Toned, Healthy Body

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You must get physician’s approval before beginning this program. The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old.

The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old.

By continuing with the program you recognize that despite all precautions on the part of TrustworthyFitness.com, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against TrustworthyFitness.com, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect.

If your physician recommends you not to use this e-book and the information within, please listen to your physician and follow their advice.

Introduction 6 ................................................................................Tips To Play It Safe: Workout Safety is Extremely Important 7 ..Master Exercise Substitution List 8 ..............................................9 Minute Sweat It Out Workout 10 ................................................5 Minute Low Impact Circuit Workout 11 .....................................17 Minute Total Body Workout 12 .................................................13 Minute Burpees/Plank Workout 14 ..........................................11 Round Epic Workout 15 .............................................................Killer Leg Workout 16 ....................................................................Tight & Toned Arm Workout 17 .....................................................6 Minute Low Impact Workout 19 ................................................3 Circuit Fat Destroyer Workout 20 ..............................................Two Stage Weekend Warrior Workout 22 ....................................Feel The Burn Low Impact Workout 24 ........................................Reveal Your Abs Workout 25 .........................................................10-Minute Fat Loss Workout 26 ....................................................5 Minute Total Body Workout 28 ..................................................4 Progressive Low Impact Workouts 29 ........................................500 Rep Superhuman Challenge 31 ..............................................10 Minute Quick Burn Workout 33 ...............................................3-Exercise Flat Stomach Circuit 34 ...............................................13-Minute Tight & Tone Workout 35 ............................................100 Rep Ab Toner Challenge 36 ....................................................Jumpstart Workout 37 ...................................................................3-Minute Fat Burning, Energy Boosting Morning Workout 38 ...90-Second Arm Workout 39 .........................................................13 Minute Low Impact Total Body Workout 40 ............................

3 Exercise, Low Impact Fat-Burner Workout 41 ...........................10-Minute Low Impact Workout 42 ..............................................Melt The Fat Challenge Workout 43 .............................................Slim Your Belly Workout 45 ..........................................................Inner Thigh Workout 46 ................................................................The Early Bird Workout 47 ............................................................10 Minute Leg, Butt & Core Workout 48 .......................................Upper Body Workout 49 ................................................................Toned, Sexy Butt Workout 50 ........................................................Lower Ab Workout 51 ....................................................................15 Minute Melt Fat Workout 52....................................................

Introduction

Welcome to Workout Madness. I created this e-book for those interested in going beyond the 7 days worth of workouts provided in my free 7 Day New Body Solution. If you’re anything like me then you easily get bored performing the same workout routines day in and day out…

And you’ll looking to add some variety into your daily exercise routine by having access to a number of different workouts that go beyond the initial 7 days provided in my 7 Day New Body Solution. In this book you’ll find 35 additional days of calorie burning, body toning workouts that can be done from the comfort of your home.

The majority of the workouts don’t require any equipment and the few that do only require some hand weights which you can pick up at any store. I’ve done my best to provide you a nice variety of workouts including full body, butt, leg, arms, abs and more.

The beauty of this e-book is that it’s NOT designed to be a step by step solution. The workouts can be done in any order you choose. In addition, for every exercise involved in the workouts I’ve included a link to a Youtube video which shows how to perform the exercise correctly.

You might be asking why I didn’t include my own workout videos and it’s simply beyond the scope of this ebook. My goal was to provide you a simple, cost-effective solution for additional workouts at a price that literally just covers my cost to provide you with this ebook (hosting, etc)

Once again, this e-book isn’t meant to be a step by step workout plan. It’s goal is to just provide you a number of different workouts you can use to add variety to your exercise and workout routine. You can perform these workouts in any order you like.

For best results I recommend you start with the 7 Day New Body Solution program you downloaded first. This will provide you a good step by step process for you to follow for the first 7 day.

After you finish the first 7 days then you can start choosing workouts from the list below. I highly recommend you only workout 3 times per week. This will allow your body to recover properly as many of the workouts are intense. I hope you enjoy them..

Josh HoughtonOwner of TrustworthyFitness.com

Tips To Play It Safe: Workout Safety is Extremely Important

Always focus on safety while exercising and working out. The following tips will help to reduce the risk of injury and to maximize your workout.

• Focus on learning the exercise and executing with correct form. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

• If something doesn’t feel right, please stop immediately. Don’t take unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

• If you have an existing injury, make sure you get assessed and cleared by a physician. If you require treatment, seek professional help from a physical therapist prior to performing any of the workouts in this e-book.

• Many of the workouts below are intense. Only perform these workouts 2-3 times per week to allow adequate recovery. Overtraining will set you back and also negatively affect your mindset.

• Start your training conservatively if you have not undertaken physical activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

• Prior to working out, make sure you warm up and stretch. If you feel exhausted or need an extra day of recovery, take it. Rest and recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

• Before starting any new diet or exercise program, check with your doctor first. If your doctor does not recommend you do these workouts listed in this e-book, listen to your doctor and follow their instructions.

• Adjust your training in different climates. Take care in warmer months, train conservatively in extreme heat/humidity and always hydrate aka drink your water

Master Exercise Substitution List I realize that everyone is at a different fitness level. What's challenging but doable for one person may be out of the question for someone else. The one size fits all method doesn't work that well in the fitness world, which is why I created this list of exercise substitutions for you.  So as you go through each of the workouts in this e-book please keep these substitution in mind in case you find yourself having trouble performing one of the exercises listed in the workout. Technically there are substitutions for every exercise, but it would be almost impossible to list them all. You can also using Google & Youtube to find substitutions.

So for this list I’ve chosen the exercises that tend to give people the most problems based on feedback. Here you go: Pull Ups/Chin Ups: You have a few options if you don't have a pull up bar. You can buy one that fits in your doorway.  I did this about 5 years ago and I'm still using the same one today.  I haven't had any issues (knock on wood!).  I bought the Iron Gym bar for less than $20 and it's one of the best purchases I've ever made.  If you live somewhere warm, you can do your workouts at a local park and use the monkey bars.  I actually do this quite a bit in the summer.  It's fun to workout outside, maybe an idea for my next YouTube video? And if you have access to a pull up bar, but can’t do your first pull up yet, here’s a way to modify it.  Put a chair underneath the bar, put your feet on the chair, and use your lower body to help pull you up.  Your upper body should still be doing the majority of the work, but you’ll get an extra boost from using your legs.  You can also do Stick Ups instead.  It's not a direct replacement (nothing is for pull ups/chin ups), but I don't want anything to hold you back!  You'll still get great results.  Squats:  If you have bad knees or ankles, do Lying Hip Extensions instead.  Or you can place a chair behind you, sit down in the chair, and then stand back up. 

Lunges: Same for these, except do 1-Leg Lying Hip Extensions or Split Squats.  Pushups: If you can't do a regular pushup with good form on your toes, do kneeling pushups instead.  If those are still too difficult, do wall or incline pushups. 

Burpees:  After you squat down and put your hands on the ground, step your feet backward instead of jumping back.  Then step your feet back in, instead of jumping them back in.  Then stand up and cut out the jump at the end.  Jumping Jacks: If any type of jumping is too much for your knees to handle, please do Total Body Extensions.  High Knees Sprinting In Place: You can replace this with Total Body Extensions as well.  Jump Squats: If that's too much impact, do regular bodyweight squats instead.  Prisoner Squat Jumps: Do Prisoner Squats instead.  Bulgarian Split Squat: This is an advanced exercise.  If you're not at that point yet, continue to do regular Split Squats and work your way up!  You can do it!  Close Grip Pushups: Do kneeling Close Grip Pushups instead.  This goes for any kind of pushup, go to your knees as a modification.  Or do incline pushups (hands on a bench, couch, chair, etc.)  Just make sure it's sturdy and can handle your weight. 

The substitutions are for those who physically can't do the regular exercises. It's NOT an excuse to make the workout easier.  I know you wouldn't do that though :-)

Chapter 1

9 Minute Sweat It Out Workout This workout takes 9 minutes and works your entire body. Please make sure to complete each exercise in the order it’s listed below for maximum benefit. No equipment is needed.

Side to Side Pushups - As many reps as possible:https://www.youtube.com/watch?v=Pr1aqXIovpE Wall Squat - 60 seconds:https://www.youtube.com/watch?v=95F268z5Hko Lying Leg Raises - 15 reps:https://www.youtube.com/watch?v=Wp4BlxcFTkE Jumping Jack Burpees - 10 reps:https://www.youtube.com/watch?v=6cuSripoik8 Repeat as many times as possible in 9-minutes, rest only when necessary.

Chapter 2

5 Minute Low Impact Circuit Workout This is a low-impact workout which means you won’t put a lot of stress on your knees, ankles or joints. I love these workouts because you get the full benefit of the workout without all the hurt and pain that can occur with a high-impact style of workout. No equipment is needed

Instructions: Do each exercise one right after the other, complete as many rounds as possible in 5 minutes. Only rest when necessary. I couldn't find a video for wide lying leg raises so lying leg raises should work fine. Total Body Extensions - 50 reps:https://www.youtube.com/watch?v=ZPuxltIo9Og 

Triple Stop Pushups - 10 reps:https://www.youtube.com/watch?v=-vUcP48e1F8 

Lying Leg Raises - 20 reps:https://www.youtube.com/watch?v=JB2oyawG9KI 

Chapter 3

17 Minute Total Body Workout This 17-minute total body workout does require "some" equipment, but just in case you don't have access to the equipment at home I'll also give you a bodyweight only version of the workout you can do without equipment. 

In case you’re wondering “bodyweight” just means that you’ll own bodyweight will act like the weight. So instead of the weight providing resistance you’ll own bodyweight will. Instructions: Do one exercise right after the other, as many rounds as possible in 17 minutes, and only rest when necessary.Chin Ups - 5 reps:https://www.youtube.com/watch?v=DmVJvAjWPHU

If you can't do a chin up you can do Lat Pulldowns instead: https://www.youtube.com/watch?v=vNiz__C8jPM

NOTE: This can also be used with two dumbbells if needed. Burpees - 5 reps:https://www.youtube.com/watch?v=JZQA08SlJnM Dumbbell Press - 10 reps:https://www.youtube.com/watch?v=2iUNwZ9Ewis Goblet Squats - 10 reps:https://www.youtube.com/watch?v=iFIkKKqRaD8

Bodyweight Only Version Instructions: As many rounds as possible in 17-minutes

Prisoner Lunges - 10 reps per leg:https://www.youtube.com/watch?v=P8gkiBZo6PA Pushups or Kneeling Pushups - 10 reps:https://www.youtube.com/watch?v=Q7cPaJZoOng Bodyweight Squats - 10 reps:https://www.youtube.com/watch?v=WeeCyiqn21Y Bodysaw - 10 reps:https://www.youtube.com/watch?v=ZTN2mCuYi2Y

Chapter 4

13 Minute Burpees/Plank Workout Instructions: I want you to do one right after the other, as many rounds as possible in 13 minutes. 10 Burpees: https://www.youtube.com/watch?v=JZQA08SlJnM

10 Lying Leg Raises: https://www.youtube.com/watch?v=Wp4BlxcFTkE

10 Prisoner Lunges: https://www.youtube.com/watch?v=qw5-vHagT-o

10 Plank Reach Outs:https://www.youtube.com/watch?v=GONE_gp1jHE

Chapter 5 11 Round Epic Workout Instructions: Complete 11 Rounds. Each Round, You Will Start Over At the top of the list, adding a new exercise each round until you have complete all 11 exercises on the 11th round

5 Pushups:https://www.youtube.com/watch?v=Q7cPaJZoOng 10 Bodyweight Squats: https://www.youtube.com/watch?v=PuxpZlMC4XA 10 In-N-Outs: https://www.youtube.com/watch?v=BVpOv8tIWiU 5 Pull -Ups:https://www.youtube.com/watch?v=XgQhJ7J9xtU 10 Burpees: https://www.youtube.com/watch?v=JZQA08SlJnM 5 Skater Hops (each side): https://www.youtube.com/watch?v=fcq2qM6V88E 10 Side Crunches: https://www.youtube.com/watch?v=zi68R4PG6ts 5 Outside Mountain Climber + Pushups: https://www.youtube.com/watch?v=1jp8rX7q5Cg 10 Squat Jumps:https://www.youtube.com/watch?v=U4s4mEQ5VqU 5 Double Burpees (2 pushups, 2 squat jumps on each rep): https://www.youtube.com/watch?v=Oal3cI8EMKA

Chapter 6

Killer Leg Workout This is one of my favorite leg workouts. I try to do this at least times a week, but be warned this will have your legs hurting if you’re not used to a good leg workout. This is a quick one because each exercise in this workout is only 3o seconds.

Instructions: Perform each exercise for the time listed and when you finish the last exercise rest for 30 seconds and then repeat the process again a total of 3 times.

Prisoner Squats - 30 seconds:https://youtu.be/97p3_bDkPUE

Squat to toes - 30 seconds:https://youtu.be/prPP6Ksu04I

Squat jumps - 30 seconds:https://youtu.be/U4s4mEQ5VqU

Burpees - 30 seconds:https://youtu.be/JZQA08SlJnM

Chapter 7

Tight & Toned Arm Workout This workout is great if you’re looking to develop and tone your arms. This will work the entire arm and if you don’t have any equipment I’ve included the bodyweight version too.

If you do have some hand weights/dumb bells then just choose a weight amount you can handle and do the following:Incline Dumbbell Bicep Curls – 10 reps: https://www.youtube.com/watch?v=TpQfR5GHGTc Lying Dumbbell Triceps Extension – 10 reps: https://www.youtube.com/watch?v=IkL7ABXO7HQ Hammer Curls – 10 reps:https://www.youtube.com/watch?v=EdWCF9-ZAJISeated Overhead Triceps Extension – 10 reps: https://www.youtube.com/watch?v=4WrfOKh78E4

- Rest 40 seconds, repeat 2 more times

Bodyweight Edition  Close Grip Pushups – 12 reps: https://www.youtube.com/watch?v=G2mlaEfpEIM

5-Second Bodyweight Bicep Curls – 12 reps: See NOTE Below

Pushups – 12 reps: https://www.youtube.com/watch?v=XgQhJ7J9xtU

- Rest 40 seconds, repeat 3 more times

NOTE: For the Bodyweight Bicep Curls – relax your arms at your side, then make a fist and squeeze your biceps as hard as you can.  Really create that internal tension in your muscles! 

While maintaining your hard squeeze, slowly curl your fists up toward your chest for the count of 5 seconds.  Then, slowly lower your fists back down for another count of 5 seconds. That’s 1 rep. 

Chapter 8

6 Minute Low Impact Workout For this one we're going to be using a 20-10 format and all that means is that we're going to do 20 seconds of work and then a 10 seconds of rest and this will equal 1 round.  Repeat for the numbers of rounds I listed below...And if possible try and push yourself as hard you can without hurting yourself. A lot of people confuse low-intensity workouts with low-impact and it's not the same thing. Be smart, but try and give it everything you got okay? Chin-Ups - 20 seconds on, 10 off x 4 rounds (2 minutes) :https://www.youtube.com/watch?v=6s1lNJBqRp4 Bodyweight Squats - 20 seconds on, 10 off x 4 rounds:https://www.youtube.com/watch?v=AcJrjhXUdZM Mountain Climber Pushups - 20 seconds on, 10 off x 4 rounds:https://www.youtube.com/watch?v=j-XVdqLjiYIFor those of you who can't do the Chin Ups you can try and use a chair to help boost you up or you can replace it with Total Body Extensions.

Chapter 9

3 Circuit Fat Destroyer Workout This workout consist of 3 different circuits. Please make sure you complete each circuit before moving on to the next one.

Circuit 1:

Instructions: Intervals: 20-sec. on, 10-sec. off for each exercise. Repeat 1x for a total of two rounds. Rest 30-sec. then complete Circuit 2

T-Pushups:https://youtu.be/1CYd6a90F0A

Single Leg Glute Bridge (right leg): https://youtu.be/KzsIB8j3E8U

Single Leg Glute Bridge (left leg): The same as the exercise above just switch legs Circuit 2:

Instructions: Intervals: 20-sec. on, 10-sec. off for each exercise. Repeat 1x for a total of two rounds. Rest 30 sec. then complete Circuit 3 Dips: https://youtu.be/8kgXoNKFajg (If you don’t have equipment or access to a gym you can use two chairs like THIS

Ice Skaters: https://youtu.be/4RuxhVJ4-pg

Sit Throughs: https://youtu.be/4RuxhVJ4-pg

Circuit 3:

Instructions: Intervals: 20-sec. on, 10-sec. off for each exercise. Repeat 1x for a total of two rounds.

Dive Bomber Pushups: https://youtu.be/neiHSQrS0YI

Glute Bridge: https://youtu.be/MieBlizfMus

Burpees: https://youtu.be/JZQA08SlJnM

Chapter 10 Two Stage Weekend Warrior Workout This is a two stage weekend workout. You can do one on Saturday and the other one on Sunday or you can do both on Saturday and then repeat on Sunday. It’s completely up to you.

I recommend you do these in the morning so you can maximize fat-burning, especially on an empty stomach. If you have to eat something I recommend some toast with peanut butter and a few slices of banana’s on it. This is a great breakfast which will provide you with protein, carbs and fats to get the most out of your workout.

Workout 1  Squat Jumps or Bodyweight Squats – 10 reps: https://www.youtube.com/watch?v=CVaEhXotL7M

Mountain Climber Pushups – 10 reps: https://www.youtube.com/watch?v=j-XVdqLjiYI

Lying Leg Raises - 10 rep:https://www.youtube.com/watch?v=Wp4BlxcFTkE

Bulgarian Split Squats – 10 reps each leg:https://www.youtube.com/watch?v=RCWkvwz7DoU

Total Body Extensions – 10 reps:https://www.youtube.com/watch?v=nZ8SeN37iH0

Rest 60 seconds, repeat 2 more times

Workout 2

Triple Stop Pushups – 10 reps: https://www.youtube.com/watch?v=-vUcP48e1F8 Stick Ups – 10 reps: https://www.youtube.com/watch?v=jiSc2MHTFOQ Low-Impact Burpees (take out the jump) – 10 reps: https://www.youtube.com/watch?v=Ff2BOVVQwq8 Do as many rounds as possible in 7 minutes, only rest when necessary.

Chapter 11

Feel The Burn Low Impact Workout This workout helps to strip away fat, sculpt lean muscle and since it’s 100% low impact you’ll stay on the ground and won’t have to put any pressure on your joints.

Shoulder Touch Pushups – 10 reps: https://youtu.be/UASxAAIYHTY

Dumbbell Step Ups – 10 reps/leg: https://youtu.be/dQqApCGd5Ss

Bodysaw – 10 reps: https://youtu.be/ZTN2mCuYi2Y

Bodyweight Squat Toners – 10 reps: https://youtu.be/PuxpZlMC4XA

Complete as many rounds as possible in 13 minutes. Rest only when necessary.

For the Bodyweight Squat Toners, you’ll take 5 seconds to squat down and another 5 seconds to push back up. Below are the video examples of each exercise.

Chapter 12

Reveal Your Abs Workout High Knee Sprint in Place - 30 seconds:https://www.youtube.com/watch?v=3_7XdL2bryY Lying Leg Raises - 30 seconds:https://www.youtube.com/watch?v=Wp4BlxcFTkE Renegade Rows - 30 seconds:https://www.youtube.com/watch?v=mZIBDUj4c48 Plank Jacks - 30 seconds:https://www.youtube.com/watch?v=_0J4Nh16B1Y Rest 1 minute and repeat 2 more times. Not only are you working your abs here, you're also sculpting your back, shoulders, and thighs while burning a ton of calories! I know some of you may not be able to go the full 30 seconds or be able to repeat 2 more times. So all I ask is that you do the best you can okay?

Chapter 13

10-Minute Fat Loss Workout This workout is cool because it will:

• Burn MORE calories than 30-minutes on the treadmill

• Slim your stomach

• Build lean muscle

Since this workout is only 10 minutes make sure you push yourself and give it all you got. 

The first two exercises within this workout will have you igniting your big muscle groups and causing them to fire off. The more muscle groups you end up using the more calories and fat you'll burn.  

The result is a release of a ton of fatty acids directly from the fat cells into your blood. 

The third exercise within the workout is all about conditioning. This exercise takes the fatty acids which are floating around in your bloodstream and SHREDS them up so they exit the body. 

Once they exit the body this leads to the burnt fat and flatter stomach 

Workout A Split Squat Pulsers – 30 seconds: https://www.youtube.com/watch?v=lwU6qk3D2CA

Split Squat Pulsers (other leg) – 30 seconds: https://www.youtube.com/watch?v=lwU6qk3D2CA

Up Downs – 60 seconds: https://www.youtube.com/watch?v=oiIoXedx1qk

Repeat 1 more time 

Workout B Touch the Sky – 30 seconds:https://www.youtube.com/watch?v=SWSmco3jA2w

Core Rotation Pushups – 30 seconds:https://www.youtube.com/watch?v=t0m-FzEh-KI

Jumping Jacks – 60 seconds: https://www.youtube.com/watch?v=UpH7rm0cYbM

Repeat 2 more times

Chapter 14

5 Minute Total Body Workout Now with this 5-minute workout you'll be working a different area of your body with each exercise, with no rest in between, Yup, no rest in between, but don't worry...It's not as bad as think. So if we're doing an upper body exercise then we'll go right into a lower body exercise and so on. Make sense?  This allows your upper body to get a slight rest while we're working on the lower body. You'll burn a lot more fat in a shorter period of time since you'll turning your metabolism up a few notches.  Make sure you push yourself hard in each exercise because we're only going for 5-minutes so this ONLY works if you bring the intensity.  Now to make sure you don't overdo it I recommend going half-speed the first time you do this workout as a warm-up. So you ready? 

Jumping Jacks - 60 seconds:https://www.youtube.com/watch?v=UpH7rm0cYbM

Close Stance Bodyweight Squats - 60 seconds:https://www.youtube.com/watch?v=U4MwGNEFAwQ

Pushups - 60 seconds:https://www.youtube.com/watch?v=PuxpZlMC4XA

Alternating Prisoner Lunges - 60 seconds:https://www.youtube.com/watch?v=1DwNnlzXy58

Chin Ups or Stick Ups - 60 seconds:https://www.youtube.com/watch?v=jiSc2MHTFOQ

Btw, if pushups are too difficult, you can do Kneeling Pushups and if you think those are too easy for you then you can do Decline Pushups instead (put your feet up on a chair, bench, couch, etc.) 

Try your best and push yourself to do as many reps as possible in each of the exercises. Make sure to use proper form of course. ;) 

Chapter 15 4 Progressive Low Impact Workouts I got 4 really great 10-minute workouts for all of you today! All of the workouts below are low impact exercises

Beginner – Level 1 Glute Bridge – 30 seconds, rest 30 seconds:https://www.youtube.com/watch?v=9eHlbWVL7t8

Incline Pushups – 30 seconds, rest 30 seconds:https://www.youtube.com/watch?v=t9TocAxv-Qk

Bird Dog – 30 seconds, rest 30 seconds:https://www.youtube.com/watch?v=wiFNA3sqjCA

Stick Ups – 30 seconds, rest 30 seconds:https://www.youtube.com/watch?v=jiSc2MHTFOQ

Total Body Extensions – 30 seconds, rest 30 seconds:https://www.youtube.com/watch?v=s0dJw2C9uIo

- Repeat 1 more time

Advanced Beginner – Level 2 Lying Hip Extensions – 40 seconds, rest 20 seconds:https://www.youtube.com/watch?v=CMIDjgg78-8

Pushup Hold (hold the top pushup position) – 40 seconds, rest 20 seconds:https://www.youtube.com/watch?v=_OfATHfKt1c

Split Squats – 40 seconds – rest 20 seconds:https://www.youtube.com/watch?v=2V5NipAulKY

Split Squats (other leg) – 40 seconds, rest 20 seconds:https://www.youtube.com/watch?v=2V5NipAulKY

- Repeat 1 more time

Intermediate – Level 3

1-Leg Lying Hip Extensions – 45 seconds, rest 15 seconds:https://www.youtube.com/watch?v=AVNG7JMbYjg

1-Leg Lying Hip Extensions (other leg) – 45 seconds, rest 15 seconds:https://www.youtube.com/watch?v=AVNG7JMbYjg

Eccentric Pushups or Kneeling Pushups – 45 seconds, rest 15 seconds:https://www.youtube.com/watch?v=PfvbF-EoT30

Bodyweight Squats – 45 seconds, rest 15 seconds:https://www.youtube.com/watch?v=p3g4wAsu0R4

Plank or Kneeling Plank – 45 seconds, rest 15 seconds:https://www.youtube.com/watch?v=UOXuHkBfDhU

- Repeat 1 more time

Advanced – Level 4 Wall Squat – 50 seconds, rest 10 seconds:https://www.youtube.com/watch?v=ARDeqd6J1sg

Pushups or Kneeling Pushups – 50 seconds, rest 10 seconds:https://www.youtube.com/watch?v=PuxpZlMC4XA

Reverse Lunges – 50 seconds, rest 10 seconds:https://www.youtube.com/watch?v=sBCbU02uZy0

Dumbbell Row – 50 seconds (25 seconds/side) – rest 10 seconds:https://www.youtube.com/watch?v=ej9XLPN3mPo

Mountain Climbers – 50 seconds, rest 10 seconds:https://www.youtube.com/watch?v=nmwgirgXLYM

- Repeat 1 more time

Chapter 16

500 Rep Superhuman Challenge I have a really GREAT 500 rep challenge for you to kick your fat-burning into high gear! And with that said I know you're thinking "Josh, how in the hell am I going to do 500 reps"? 

But before you send me an email cussing me out just remember this is a challenge. I don't expect most of you to finish it, but I do ask that you give it your best okay? 

The rules of the challenge are pretty simple.  You have to complete all reps of each exercise before moving on to the next one. Rest whenever you need to, but your goal is to finish as quickly as possible. 

I recommend that you time yourself, write it down, then repeat this challenge 4 weeks from now and try to beat your previous time. You should NOT do this everyday! This challenge is meant to do once a month because it's tough and 500 reps is A LOT. So it's definitely not a daily or weekly workout.  NOTE: Please don’t attempt to keep going if you feel exhausted. Do what you can, take a note on where you stopped and the next month try to see if you beat your record and get to the next exercise. Safety first! This is NOT meant to be a challenge you can compete the first try. So if you can only do the first 3 rounds and feel tired then STOP and try to reach 4 or 5 rounds next time…Got the idea?

50 Jumping Jacks:https://www.youtube.com/watch?v=UpH7rm0cYbM

30 Close Grip Pushups:https://www.youtube.com/watch?v=G2mlaEfpEIM

10 Chin Ups or Stick Ups:https://www.youtube.com/watch?v=jiSc2MHTFOQ

50 Close Stance Bodyweight Squats:https://www.youtube.com/watch?v=U4MwGNEFAwQ

40 Plank Jacks:https://www.youtube.com/watch?v=3VpkyIcnT64

20 Prisoner Lunges/leg:https://www.youtube.com/watch?v=rnnOf0BeQOk

40 Spiderman Climb (20/leg):https://www.youtube.com/watch?v=CmrwRWrgzVk

50 Pop Squats:https://www.youtube.com/watch?v=sn8v5N8e_Fk

30 Pushups:https://www.youtube.com/watch?v=PuxpZlMC4XA

100 Seal Jacks:https://www.youtube.com/watch?v=k6Jxq7ZQl1Y

20 Squat Jumps:https://www.youtube.com/watch?v=5wv8WoHYXFg

30 Lying Hip Extensions:https://www.youtube.com/watch?v=UWLM0Kf1-gs

30 Burpees:https://youtu.be/JZQA08SlJnM

Chapter 17

10 Minute Quick Burn Workout This workout only takes 10 minutes and consist of just two exercises, but trust me when I say it will burn fat, sculpt your thighs, butt, calves, shoulders, abs, chest, and triceps aka the back of your arms. 

Bodyweight Squats - 60 seconds (as many reps as possible) https://www.youtube.com/watch?v=PuxpZlMC4XA

Pushups - 60 seconds (as many reps as possible:https://www.youtube.com/watch?v=PuxpZlMC4XA Repeat 3 more times, rest only when necessary

Chapter 18

3-Exercise Flat Stomach Circuit This workout will work your abs, core, thighs, upper back, butt & shoulders. The entire workout consist of just 3 exercises and it only takes a couple of minutes

Lying Leg Raises - 25 reps:https://www.youtube.com/watch?v=Wp4BlxcFTkE

Prisoner Forward Lunges - 10 reps/leg:https://www.youtube.com/watch?v=ui0Zy2HlNuU

Bodysaw - 33 reps:https://www.youtube.com/watch?v=ZTN2mCuYi2Y Rest 30 seconds, repeat 2 more times 

NOTE: To do the Bodysaw all you do is get in the plank position with your forearms and toes on the ground.  Squeeze your abs and butt, then rock back and forth on your toes. 

Chapter 19

13-Minute Tight & Tone Workout This is a 13-minute workout that will tighten up your belly, thighs and even tone your arms and legs. It only consists of 3 exercises so it should be really easy to remember.

Jumping Jacks - 40 reps:https://www.youtube.com/watch?v=UpH7rm0cYbM

Core Cardio Pushups - 10 reps:See Note Below:

Goblet Squats - 10 reps:https://www.youtube.com/watch?v=iFIkKKqRaD8 Repeat as many times as possible in 13 minutes, rest ONLY when necessary.

I have a feeling some of you are wondering what a Core Cardio Pushup is so let me explain....

You do a regular pushup (or kneeling pushup), then bring your right knee up to your chest and back, then bring your left knee up to your chest and back. It's essentially a pushup with a mountain climber....

Which means not only will you be working your chest, shoulders, and the back of your arms, but you'll ALSO get some extra core and ab work in there. As for the Goblet Squat, use a dumbbell, kettlebell, or something around the house that has a little bit of weight to it. Hold it with both hands, right in front of your chest, then perform a squat. With a short bodyweight warm-up beforehand, you can knock this out in LESS than 20-minutes.

Chapter 20

100 Rep Ab Toner Challenge This workout tones your abs and your entire body, but the real focus will be your core, stomach and abs. Remember to pace yourself and if you get exhausted stop and try it again another day. This is a tough one!

Squat Jumps - 33 reps:https://www.youtube.com/watch?v=5wv8WoHYXFg

Shoulder-Touch Pushups - 33 rep:https://www.youtube.com/watch?v=UASxAAIYHTY

Lying Leg Raises - 33 reps:https://www.youtube.com/watch?v=Wp4BlxcFTkE

Double Jump Burpees - 1 rep:https://www.youtube.com/watch?v=W-LofVagzFM

Only rest when necessary, especially if your form gets sloppy!

Chapter 21

Jumpstart Workout These are specific types of workouts that re-ignite and FLOOD your body with fat-burning hormones, activate muscles that haven't been used in years, without leaving you feeling like you got hit by a bus after the first day...

Touch the Sky - 10 reps:https://www.youtube.com/watch?v=SWSmco3jA2w

Eccentric Pushups - 6 reps:https://www.youtube.com/watch?v=Q_DVNiks3Ys

Prisoner Squats - 10 reps:https://www.youtube.com/watch?v=xJnNDLCRQZ4

Bird Dog - 8 reps per side:https://www.youtube.com/watch?v=wiFNA3sqjCA

Rest 30 seconds, repeat as many times as possible in 10 minutes

Chapter 22

3-Minute Fat Burning, Energy Boosting Morning Workout This morning workout takes 3 minutes and it helps to boost my metabolism, increase energy levels and jump start fat loss.

Eccentric Bodyweight Squats: 1-minute https://www.youtube.com/watch?v=yB106bBt-oE

Pushup Hold: 1-minute:https://www.youtube.com/watch?v=gbSW03jJXO0

Deep Lateral Lunges: 1-minute https://www.youtube.com/watch?v=FawguycpKMU

For the Eccentric Squats, slowly lower yourself down for a count of 5-seconds.  Then when you reach the bottom of your squat, explode back up. And the Pushup Hold simply means you hold the pushup position, with your arms straight, abs braced, and toes on the ground (drop to your knees for the modified version). 

Not only will this wake up your body, but it'll help you burn more fat throughout the day by simply working your big muscle groups first thing in the morning. 

Now, having a healthy breakfast is just as important, because drinking orange juice or having a big bowl of cereal will kill your fat loss efforts. Even the "healthy" cereals will send signals throughout your body to start storing fat, because of all the artificial ingredients and sugars. 

Chapter 23

90-Second Arm Workout Today I wanted to share one of my favorite arm workouts. If you're looking to get rid of that extra arm jiggle then this will do the trick. It only takes 90 seconds and it can be added onto the end of any workout. 

This one requires some hand weights. You don’t need nothing expensive. Just some hand weights from Wal-Mart will do the trick. If you don’t have hand weights I’ve included a version which doesn’t require equipment too.

Dumbbell Lying Triceps Extensions - 30 seconds:https://www.youtube.com/watch?v=SQ6_8exMujc

Dumbbell Bicep Curls - 30 seconds:https://www.youtube.com/watch?v=av7-8igSXTs

Seated Overhead Dumbbell Triceps Extension - 30 seconds:https://www.youtube.com/watch?v=Nndofy03M_o

That will tighten up and define your arms.  It will also strengthen your forearms and improve your grip as well. So now you can start giving some hand CRUSHING hand shakes too, because who doesn't love those :) 

No-Equipment Version Plank to Triceps Extension - 30 seconds:https://www.youtube.com/watch?v=-nfTC718a1I

Bodyweight Arm Curls - 30 seconds:With the Bodyweight Arm Curls, pretend you have a weight in your hand, and squeeze your arms as hard as you can while curling up the imaginary weight.  The internal tension you create will be enough to work your arms, just don't go easy on yourself! 

Close Grip Pushups - 30 seconds:https://www.youtube.com/watch?v=G2mlaEfpEIM

Chapter 24

13 Minute Low Impact Total Body Workout This is one of my favorites workouts. It packs a big punch without putting a lot of stress on your knees, ankles or joints since it’s a low impact workout.

Close Grip Pushups - 10 reps:https://www.youtube.com/watch?v=G2mlaEfpEIM

Wide Stance Bodyweight Squats - 15 reps:https://www.youtube.com/watch?v=i4kk5x1nEMQ

Plank Reachers - 10 reps:https://www.youtube.com/watch?v=FvCMphMGvkk

Reverse Lunge w/ Knee Up - 10 reps/leg:https://www.youtube.com/watch?v=TXHOS3liDt4

Do one exercise after the other, only rest when necessary.  Once you complete all 4 exercises in order, that's one round.  Perform as many rounds as you can in 13 minutes. 

Chapter 25

3 Exercise, Low Impact Fat-Burner Workout Total Body Extensions – 20 reps: https://www.youtube.com/watch?v=s0dJw2C9uIo

Side to Side Pushups – 10 reps: https://www.youtube.com/watch?v=wJCaZvGbdFI

Lying Leg Raises – 10 reps: https://www.youtube.com/watch?v=Wp4BlxcFTkE

As many rounds as possible in 20 minutes, rest when you need to.

For Side to Side Pushups – start in the pushup position on your toes or knees, take a step to the side with your right hand and foot, do a pushup, then take a step to the left with your left hand and foot, do another pushup.

You can do this from your knees as a modified version as well :)

Chapter 26

10-Minute Low Impact Workout This 10 minute workout is low impact, burns fat and builds lean muscle and since it’s low impact it doesn’t require any jumping which would put pressure on your knees, joints and ankles

Instructions: Complete all reps of the first exercise before moving on to the second.  Then do as many rounds as you can in 10 minutes, resting only when necessary.

Lying Hip Extensions - 20 reps:https://www.youtube.com/watch?v=UWLM0Kf1-gs

Shoulder Touch Pushups - 10 reps:https://www.youtube.com/watch?v=UASxAAIYHTY

Split Squats - 12 reps per leg:https://www.youtube.com/watch?v=2V5NipAulKY

Mountain Climbers - 12 reps per side:https://www.youtube.com/watch?v=nmwgirgXLYM

Chapter 27

Melt The Fat Challenge Workout Here’s another “challenges" workout for you to try and attempt. In case you’re wondering why I keep posting these it’s because I want to motivate you and push you to do better with each and every workout. Remember that not everyone will be able to complete these challenges and if not that's okay.  The idea is to do as many as you can and over time progress to the point you can complete them. Here's how this “Melt The Fat” challenge will work. Below are 12 exercises and you're going to do each one of these exercises for exactly 1 minute.  The goal for this challenge is to complete as many reps as you can in a minute, using good form of course. Once the minute is up I want you write down your total, and take a 30-40 second break before moving on to the next exercise.  NOTE: If you feel exhausted at any point please STOP. Remember that this is a challenge and designed to take you a couple of times to fully complete. Make sense?Jumping Jacks: https://www.youtube.com/watch?v=UpH7rm0cYbM

Pushups: https://www.youtube.com/watch?v=PuxpZlMC4XA

Seal Jacks: https://www.youtube.com/watch?v=k6Jxq7ZQl1Y

Split Squat:https://www.youtube.com/watch?v=2V5NipAulKY

Split Squat (other leg): https://www.youtube.com/watch?v=2V5NipAulKY

Bodysaw: https://www.youtube.com/watch?v=ZTN2mCuYi2Y

Burpees: https://youtu.be/JZQA08SlJnM

Total Body Extensions: https://www.youtube.com/watch?v=s0dJw2C9uIo

Close Grip Pushups: https://www.youtube.com/watch?v=G2mlaEfpEIM

Prisoner Squat Jumps: https://www.youtube.com/watch?v=0vWd9AjUe3U

Plank to Pushup: https://www.youtube.com/watch?v=wHC_KoaCu6U Note: For the Split Squats, do as many reps as you can the first time through.  When you switch legs, simply do the same number of reps you with the other leg. Make sure to write everything down, because next month, your goal is to beat the totals you did the first time around.  Keep doing it each month and see how you improve, or kick yourself in the butt if your performance is dropping off! 

Chapter 28 Slim Your Belly Workout This is a great workout for burning calories and torching belly fat. The instructions for this one are simple. Complete each round of exercises and then move on to the next one! If you can’t finish then write down where you left off and try another day to beat your record.

30 Jumping Jacks: https://www.youtube.com/watch?v=UpH7rm0cYbM

20 High Knees: https://www.youtube.com/watch?v=oDdkytliOqE

30 Squats: https://www.youtube.com/watch?v=UXJrBgI2RxA

20 Leg Lifts: https://www.youtube.com/watch?v=l-mPHKQFMkk

20 Jumping Jacks: https://www.youtube.com/watch?v=UpH7rm0cYbM

30 High Knees: https://www.youtube.com/watch?v=oDdkytliOqE

30 Crunches: https://www.youtube.com/watch?v=Xyd_fa5zoEU

20 Squats: https://www.youtube.com/watch?v=UXJrBgI2RxA

30 Leg Lifts: https://www.youtube.com/watch?v=l-mPHKQFMkk

10 Pushups:https://www.youtube.com/watch?v=PuxpZlMC4XA

1 Minute Plank:https://www.youtube.com/watch?v=4E1QqHIO_Ys

Chapter 29 Inner Thigh Workout This is a simple workout that will really work your inner thighs. This helps to give you that “thigh gap” that so many women talk about. No equipment is needed. For best results I recommend performing this one everyday, but it’s not required. That’s only if you want faster results. 10 Toe Touches (standing): https://www.youtube.com/watch?v=Xvr5N_Xf6QM

20 Lunges (10 each leg): https://www.youtube.com/watch?v=COKYKgQ8KR0

30 Squats: https://www.youtube.com/watch?v=UXJrBgI2RxA

40 Jumping Jacks: https://www.youtube.com/watch?v=UpH7rm0cYbM

50 Toe Touches (sitting):https://www.youtube.com/watch?v=y6Bv_0Shhc8

1 Minute Wall Sit:https://www.youtube.com/watch?v=-cdph8hv0O0

Chapter 30 The Early Bird Workout This workout is designed to be performed first thing in the morning to help kick your mind and body into action. I typical perform this workout every morning to really get the blood rushing and get my fat burning hormones kicked into high gear. This workout doesn’t require any equipment.

Instructions: Since you’re just waking up I highly recommend you stretch for at least 2 to 3 minutes to help avoid injury and please leave 60 to 90 seconds rests between each set of exercise.

10 Jumping Jacks:https://www.youtube.com/watch?v=UpH7rm0cYbM

10 Ab Crunches: https://www.youtube.com/watch?v=Xyd_fa5zoEU

10 Push-Ups:https://www.youtube.com/watch?v=PuxpZlMC4XA

10 Squats:https://www.youtube.com/watch?v=UXJrBgI2RxA

10 Calf Raises:https://www.youtube.com/watch?v=gwLzBJYoWlI

10 Reverse Lunges: https://www.youtube.com/watch?v=sBCbU02uZy0

Chapter 31

10 Minute Leg, Butt & Core Workout This is a powerful workout because it works a number of different areas including the legs, butt and core. It only takes 10 minutes so it’s perfect for those of you who are busy and always on the run. No equipment is needed so it can be done from the comfort of home. Instructions: Repeat circuit for 10 minutes Side Plank - Knee To Elbow - 10 reps on right:https://www.youtube.com/watch?v=qf0zdFTCmp8

Side Plank - Knee To Elbow - 10 reps on left:https://www.youtube.com/watch?v=qf0zdFTCmp8

Reverse lunge with top tap - 12 reps on right:https://www.youtube.com/watch?v=th_QzLE2Y30

Reverse lunge with top tap - 12 reps on left:https://www.youtube.com/watch?v=th_QzLE2Y30

Bridge Lifts - 15 reps:https://www.youtube.com/watch?v=eedJTiasudk

Chapter 32

Upper Body Workout This is a great workout for your arms, shoulders, back and chest. The complete routine only takes 20 minutes. This one does require some hand weights if possible for the bicep curls and tricep extensions.Arm Circles - 4 sets 30 sec:https://www.youtube.com/watch?v=1k1RR7iihI8

Bent Over Row - 4 sets 30 secs:https://www.youtube.com/watch?v=QFq5jdwWwX4

Push ups - 4 sets 30 sec:https://www.youtube.com/watch?v=PuxpZlMC4XA

Bicep Curls - 4 sets 30 sec:https://www.youtube.com/watch?v=uO_CNYidOw0

Tricep Extensions - 4 sets 30 secs:https://www.youtube.com/watch?v=nRiJVZDpdL0

Lateral Raise - 4 sets 30 sec:https://www.youtube.com/watch?v=kDqklk1ZESo

Front Raise - 4 sets 30 sec:https://www.youtube.com/watch?v=gzDawZwDC6Y

Bent Over Lateral Raise - 4 sets 30 sec:https://www.youtube.com/watch?v=CgrjEOZ__3g

Chapter 33

Toned, Sexy Butt Workout Instructions: Perform each exercise for 12-15 repetitions. After completing all four exercises, rest for up to 60 seconds. Complete 3 sets.Bridge One Leg: https://www.youtube.com/watch?v=0KEhga2e2r4 Skater Jump: https://www.youtube.com/watch?v=4RuxhVJ4-pg Plank Leg-Up: https://www.youtube.com/watch?v=JR5w1XcHd2o Superman: https://www.youtube.com/watch?v=z6PJMT2y8GQ

Chapter 34 Lower Ab Workout This workout will help burn fat and tone your lower abs and it doesn’t require any equipment which means you can do it from home. Instructions: Perform all exercises in sequence. 12-15 reps for 2-3 sets take rest as needed Reverse Crunch: https://www.youtube.com/watch?v=hyv14e2QDq0Scissors: https://www.youtube.com/watch?v=2PKLEOqpmZU Cross Body Mountain Climbers: https://www.youtube.com/watch?v=9p-8sXwh-7k Elbow To Knee Crunch: https://www.youtube.com/watch?v=_GFPFBuHQwg Plank - 60 sec hold:https://www.youtube.com/watch?v=ucDYvYPcFQY

Chapter 35 15 Minute Melt Fat Workout This is a great workout for burning fat, toning your legs and firming your abs that you can do whenever you have the free time. It’s quick and doesn’t require any equipment so you can do it right from home. Instructions: Perform each exercise for 30 seconds. Your aim is to complete as many reps as possible during the 30 seconds. If you can, perform all exercises without resting in between. After you complete all six exercises, rest for up to one minute. Complete 3 sets. Push-ups - 30 seconds:https://www.youtube.com/watch?v=PuxpZlMC4XA

Glute bridges - 30 seconds: https://www.youtube.com/watch?v=0DJ8dqzVIM4

Squats - 30 seconds:https://www.youtube.com/watch?v=UXJrBgI2RxA

Split squats - 30 seconds per side:https://www.youtube.com/watch?v=2V5NipAulKY

Side plank - hold for 30 seconds. Complete both sides:https://www.youtube.com/watch?v=K2VljzCC16g

V-Crunch - 30 seconds:https://www.youtube.com/watch?v=MzV6G47VL10