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Bodyweight Physique Academy - Fat Loss Workout Sheets

Bodyweight Physique Academy

Fat Loss Month 1
Bodyweight Fat Burner
"

Welcome to the first 4 weeks of the program. Youll notice that these workouts
are challenging but very effective. As you go through the workouts there are a
few key things to remember. The workouts are designed to boost your
metabolism so you burn a ton of calories during the workout and keep the
metabolism high throughout the day so you burn calories all day and all night. "

"

Rounds:
There will be 3 total rounds to each workout. Each round will last 10 minutes and
the total workout length is 30 minutes. "

"

Exercises:
The exercises are whole body movements which are ideal for burning fat. They
engage large muscle groups and will help you burn fat quickly. "

"

40 Seconds Work/20 Seconds Rest:

In the follow along workout videos, youll notice that I perform 40 seconds of
exercise and rest for 20 seconds. If you are just starting out than you might find
this too challenging. You have the option to do 30 seconds of work and 30
seconds of rest. Listen to your body and scale back if you need to. Otherwise, try
to keep up the best you can. "

"

Bodyweight Metabolic Intensifier: High Intensity Interval Training

The workouts are considered High Intensity Interval Training. This means that
you need to push yourself during the 40 seconds of work. However, if you find an
exercise too challenging feel free to modify it to make it easier. For example, if
you can NOT do a push up with your knees off of the floor, than put your knees
on the floor and continue on with the workout. "

"
"

Bodyweight Physique Academy - Fat Loss Workout Sheets

"
"

Week 1 !

Workout 1!
Round 1

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Round 2

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Round 3

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Notes

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

Round 1

Work/Rest

Stationary Plank

40 seconds/20 seoncds

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Notes

"
Workout 2!
Round 1

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Round 2

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

Round 1

Work/Rest

High Knees

40 seconds/20 seoncds

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Round 3

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Notes

Notes

"
Workout 3!
Round 1

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Round 2

Work/Rest

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

Round 1

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Round 3

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Notes

Notes

"
Workout 4!
Round 1

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

Round 1

Work/Rest

Half Rep Push Ups

40 seconds/20 seoncds

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Round 2

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Round 3

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Notes

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

Week 2!

"
Workout 1!
Round 1

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Round 2

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Round 3

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Notes

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

Round 1

Work/Rest

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Notes

"
Workout 2!
Round 1

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Round 2

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

Round 1

Work/Rest

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Round 3

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Notes

Notes

"
Workout 3!
Round 1

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Round 2

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

10

Round 1

Work/Rest

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Round 3

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Notes

Notes

"
Workout 4!
Round 1

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

11

Round 1

Work/Rest

Notes

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Round 2

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Round 3

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Notes

Notes

"
Bodyweight Physique Academy - Fat Loss Workout Sheets

12

Week 3!

"
Workout 1!
Round 1

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Round 2

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Round 3

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Notes

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

13

Round 1

Work/Rest

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Notes

"
Workout 2!
Round 1

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Round 2

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

14

Round 1

Work/Rest

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Round 3

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Notes

Notes

"
Workout 3!
Round 1

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Round 2

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

15

Round 1

Work/Rest

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Round 3

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Notes

Notes

"
Workout 4!
Round 1

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

16

Round 1

Work/Rest

Notes

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Round 2

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Round 3

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Notes

Notes

"
Bodyweight Physique Academy - Fat Loss Workout Sheets

17

Week 4!

"
Workout 1!
Round 1

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Round 2

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Round 3

Work/Rest

Burpees

40 seconds/20 seoncds

Wide Arm Push Ups

40 seconds/20 seoncds

V Up

40 seconds/20 seoncds

Stationary Plank

40 seconds/20 seoncds

Notes

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

18

Round 1

Work/Rest

Bodyweight Squats

40 seconds/20 seoncds

Mountain Climbers

40 seconds/20 seoncds

Stationary Lunges (Left)

40 seconds/20 seoncds

Stationary Lunges (Right)

40 seconds/20 seoncds

Flutter Kicks

40 seconds/20 seoncds

Horse Sit Ups

40 seconds/20 seoncds

Notes

"
Workout 2!
Round 1

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Round 2

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

19

Round 1

Work/Rest

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Round 3

Work/Rest

Prisoner Squats

40 seconds/20 seoncds

Push Ups

40 seconds/20 seoncds

Dolphin Push Ups

40 seconds/20 seoncds

Plank on Elbow

40 seconds/20 seoncds

Forward Lunges (Left)

40 seconds/20 seoncds

Forward Lunges (Right)

40 seconds/20 seoncds

Half Burpees

40 seconds/20 seoncds

High Knees

40 seconds/20 seoncds

Hip Dips (Left)

40 seconds/20 seoncds

Hip Dips (Right)

40 seconds/20 seoncds

Notes

Notes

"
Workout 3!
Round 1

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Round 2

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

20

Round 1

Work/Rest

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Round 3

Work/Rest

Side to Side Push Ups

40 seconds/20 seoncds

Half Squats

40 seconds/20 seoncds

Earthquake Push Ups

40 seconds/20 seoncds

Reverse Lunges (Left)

40 seconds/20 seoncds

Reverse Lunges (Right)

40 seconds/20 seoncds

Elbow Twists (Left)

40 seconds/20 seoncds

Elbow Twists (Right)

40 seconds/20 seoncds

Wide Leg Stationary Runs

40 seconds/20 seoncds

Side Plank (Left)

40 seconds/20 seoncds

Side Plank (Right)

40 seconds/20 seoncds

Notes

Notes

"
Workout 4!
Round 1

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

21

Round 1

Work/Rest

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Round 2

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Round 3

Work/Rest

Burpee with Push Up

40 seconds/20 seoncds

Prisoner Lunges (Left)

40 seconds/20 seoncds

Prisoner Lunges (Right)

40 seconds/20 seoncds

Bear Squats

40 seconds/20 seoncds

Half Rep Push Ups

40 seconds/20 seoncds

Half Rep Squats

40 seconds/20 seoncds

Gracie Drill

40 seconds/20 seoncds

Grasshoppers

40 seconds/20 seoncds

Straight Leg Sit Ups

40 seconds/20 seoncds

Scissors

40 seconds/20 seoncds

Notes

Notes

Notes

Bodyweight Physique Academy - Fat Loss Workout Sheets

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