4 Week Beginners Bodyweight Workout Routine (Workout at Home Series) by Troy Adashun - Read Online
4 Week Beginners Bodyweight Workout Routine (Workout at Home Series)
0% of 4 Week Beginners Bodyweight Workout Routine (Workout at Home Series) completed



This beginner’s workout guide will provide you with a solid fitness foundation. This workout guide delivers a well-rounded workout routine that caters to improving strength, flexibility, and explosiveness.

These workouts are designed to give you the foundation necessary to perform the intermediate and advanced workout regimens. If you are looking to sculpt a lean and sexy beach body and want that chiseled 6 pack – then the beginner’s workout guide is the perfect fitness foundation for you to start.

If you are new to working out it is extremely dangerous to start without creating a foundation.

This foundation begins in the beginner’s workout guide and will help you build upper body and lower body strength with a strong emphasis on your core.

These workouts are also targeted to help you burn stubborn belly fat through the use of interval and plyometric training.

By the end of the 4 weeks for you should have a solid enough foundation to move onto the intermediate workout guide where we will help you sculpt a chiseled body.

Published: Rachel Edison on


Book Preview

4 Week Beginners Bodyweight Workout Routine (Workout at Home Series) - Troy Adashun

You've reached the end of this preview. Sign up to read more!
Page 1 of 1


About Troy Adashun

Troy Adashun is a graduate of World Renown Sports Academy IMG in Bradenton, FL. He attended the Basketball Academy and trained alongside many top professional athletes. This is where Troy’s passion for health, fitness, and maximizing your genetic potential started.

Since graduating from IMG academy, Troy has over 10 years of self-taught and University Level education in exercise science, Fitness, Nutrition, Anatomy, and radical training techniques.

Troy graduated from the University of Central Florida with a Bachelor’s in Business and a minor in Exercise Science in August of 2010.

Troy is currently living in Florida and is a Health and Fitness Writer, Fitness Model, and Actor. His movie debut will be released in October of 2013, and is titled Project Urban Legend, or P.U.L.


This body weight workout routine is designed for fitness beginners. It is structured to build you up to the intermediate fitness level at the completion of the 4 week workout guide.

The beauty of this 4 week workout routine is that you don’t need any equipment and the only source of resistance you need is your own body weight! The workouts during week one will last for about 15-20 minutes and by week four you will be working out for about 45 minutes.

Along with your own body weight you will need some way of timing your exercises as each exercise is structured by time under tension instead of actual repetitions.

 Time under Tension is what maximizes your lean muscle gain and fat loss potential so I will list a target time for each exercise in the guide. If you can perform the exercises for a longer time than I have listed make sure to push yourself and do so.

Your results will be dictated on how hard you are able to push yourself – and it is important to realize that hard work will equal quick results. Let’s get started with the workout guide!

This Workout guide is set for 3 Full Body Workouts per Week. You should have at the minimum one full rest day between workouts. You need to listen to your body, and if you are very sore you should give your body the proper rest that it needs.

Before you read any further, make sure that you watch the following video and discover how it’s possible to still eat your favorite foods AND burn more calories at the same time.

It’s really important that you watch this video as it has been proven that those who still eat the foods they love (in a healthy manner) are far more likely