SCULPT - hiitburn.s3.us-west-2.amazonaws.com
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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!
SCULPT
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
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