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The Bodyweight Workout
That Turns Your Body Into a Fat Burning Furnace
By Michael Collins
Here's a quick sample body weight workout
examples performed on the links to
Read the prelude to this article:
How to turn your body into a fat burning furnace
Killer Bodyweight Exercises
Body Weight Squat
x 15 reps
Flag Pushup x 10 reps
Burpees x 5 reps
Plank 30 seconds
Trunk Rotations x 5 reps
Split Squat x 10 reps
for 1 minute.
Repeat for as many circuits as
you can in time (12 minutes) or a minimum of 3 circuits.
Click here for
Stand with feet shoulder-width apart,
toes out slightly.
Arms crossed, hands on shoulders. Elbows
Bend at the knees and hips, as if
sitting down in a chair. Stop when knees reach a 90 degree bend.
Ascend to starting position. Keep the
2) Flag Pushups:
Click here for
Pushup position, hands slightly wider
Bend elbows to 90 degrees keeping body
completely rigid. Don't let the hips sag.
As you come back up, turn your body
sideways and point one of your arms skyward. At the top, your body
viewed from the side resembles a "T".
Bring your arm back down, rotating your
body back to center. Immediately begin the descent of your next
Alternate between sides
3) Burpee: Click here for
Begin standing feet shoulder-width
Squat all the way down to the floor,
placing your hands on the floor.
Extend your legs behind you, shooting
them back to get your body into pushup position.
Perform a pushup.
Bending your knees, bring your feet back
underneath you so that you get back into squat position.
Stand up, and at the top, hop into the
air extending your arms and legs out (star jump).
Upon landing, begin again from the
Click here for
Position your body in the starting
position of a pushup, except place your forearms and elbows down on
Maintain this position for time. Gently
bring your knees down when you stop the exercise.
Click here for
Lie down on your back.
Extend your arms out to act as a brace.
Bring your legs up, bending them about
90 degrees at the knee.
Keeping your knees together, rotate your
hips and try to touch the outside of your knee to the floor. Get as
close as you can making sure your shoulders stay glued to the floor.
Alternate between both sides.
6) Split Squat:
Click here for
Stand in a lunge position: body up
straight, one foot in front of the other about a body length apart,
knees slightly bent, hands either on your hips or out to the sides
Bend both knees, descending until your
front knee reaches a 90 degree bend. Be sure not to allow the front
knee to pass in front of your toes.
Ascend to starting point.
Perform all reps on one side before
switching legs (e.g., 10 reps with right leg forward, 10 reps with
left leg forward).
Please read the prelude to the bodyweight
How to turn your body into a fat burning furnace for background
on how fat loss happens and what you can do to increase your metabolism.
Want to know what to eat for optimal fat
burning? Check out the
Foundations of Fat Loss: Your Nutritional Program
What about pre and post workout nutrition?
Muscle Building Magic:
Pre and Post Workout Nutrition
There are tons of places on the web where
you can find the real deal on nutrition and fat-burning (like this site
you’re currently reading *ahem).
Want an easy, painless, NO-COST method to
keep abreast of the latest in fat loss, body sculpting, health, and
nutrition? Sign up here for our weekly newsletter
(heck, we even GIVE you something to join – our latest Special Report:
Dark Side of Dieting.
It details 21 things you probably didn’t even realize were keeping
you from losing those inches.)
You'll also receive the
Fat Burning Foods
Chart with Calorie Count that was designed to use in combination
with the Beach Day Program.
For a thorough program that includes all the
high intensity bodyweight workout you could possibly handle, and more, take
a look at our
of Secrets- everything you need to
quickly build a lean, healthy, energetic body
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