Lean & Muscular 4 week bodyweight training program

1 lean & Muscular 4 week bodyweight training program 2014 Bryan Hamann 1 NOTICE: You do NOT have the right to re-print or re-sell this workout program . You may however pass it on to other fitness enthusiasts, or anyone you feel may benefit from it. You may not edit, extract, claim as your own or sell any of the content herein. 2014 Bryan Hamann ALL RIGHTS RESERVED lean & Muscular 4 week bodyweight training program 2014 Bryan Hamann 2 Disclaimer: YOU MUST GET YOUR PHYSICIAN S APPROVAL BEFORE BEGINNING THIS EXERCISE program I am not a medical doctor, registered dietician, or any other kind of medical professional. Never take any of the advice outlined here over that of your medical practitioner. The advice and exercise regimen outlined in this program is as the result of my own independent study and years of experience and personal experimentation. These recommendations are not medical guidelines, but are for educational purposes only.

2 You must consult your physician before beginning this program or if you have any medical condition that contraindicates physical activity. This program is designed for healthy individuals over the age of 18 years. All forms of exercise pose some inherent risks. The author advises readers to take responsibility for their safety and to be aware of and know their limits. Do not take risks beyond your level of aptitude, training and fitness. The exercises and dietary advice contained in this guide and the nutritional guide, SECRETS OF NUTRITION are not meant to replace any exercise routine, therapy or dietary regimen that may have been prescribed by your physician. Don t perform any exercise unless you have been shown the proper technique personally by a certified personal trainer. Don t perform any exercise without proper instruction. Always do a warm-up prior to any strength or interval training . See your physician before starting any exercise or nutrition program .

3 If you are taking any medication, you must speak to your physician before starting any exercise program , including this one. If at any point you experience any light-headedness, dizziness or shortness of breath while exercising, stop the movement an consult your physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, diabetes, if you are overweight, or if you are over 30 years old. Discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t follow this training program , please follow his advice. lean & Muscular 4 week bodyweight training program 2014 Bryan Hamann 3 HOW THIS program WORKS: This is an all- bodyweight program . You do not require any gym equipment to follow the exercises in the program . There are however, a couple of things you could purchase that will make the program easier and more convenient, making your overall workout experience more pleasant, these include: pull-up/chin-up bar (if you choose not to purchase one, do your pull-ups on a door frame, jungle gym, tree branch or whatever you can hang from and pull yourself upwards.)

4 Exercise/Yoga mat stop watch with countdown timer (although there are many smart phone apps that you can download that will suffice) The GymBoss timer is ideal. The program lasts 4 weeks and has you working out 3-4 times per week , for 30-45 minutes per session. Get one day s rest between workouts. Ideally, try to do the key workouts on Monday, Wednesday and Friday. You will get out of the program what you put into it. Minimal rest is often required between sets and exercises, and it will be tough, but push through - if you take your time and rest more than is necessary, you will not get the best possible results from the program . The program serves as a 4 week primer to greater things, it will get you fit ,help you lose fat, improve your overall conditioning, strength, strength-endurance and help you build lean muscle. It assumes you have a basic level of fitness. If you have been on the couch for the last year, buried under a pile of pizza boxes, you may need to reduce the number of reps drastically and increase your amount of rest between sets/exercises.

5 The program has 3 key workouts per week and then make s use of Tabata workouts too. I will explain what a Tabata is in just a moment. The Tabatas can be done after the key workouts (if you still have the energy), or you can do them at any time of the day when you find it convenient. There are 4 Tabata workouts per week . What is a Tabata? A Tabata is workout protocol, a way of working out. To perform a Tabata, you take an exercise and perform it intensely for 20 seconds, take 10 seconds rest and then repeat 8 times, for a total of 4 minutes. - 4 minutes might not sound like much, but it you are working hard enough it can feel like a lifetime. lean & Muscular 4 week bodyweight training program 2014 Bryan Hamann 4 HOW TO USE THIS program : As mentioned, there are 3 key workouts per week , these will form the core of the program . The Tabata workouts are the cherry on top. week 1: The workouts in week 1 consist of a 10 exercise circuit, which you will do 2 times.

6 Do either the specified number of reps, or do the exercise for the time listed, completing as many reps as you safely can in the time period. If the number or time is specified only once, that is the number of reps/time for both circuits. week 2: The workouts in week 2 consist of a 10 exercise circuit, which you will do 3 times. The reps/time is usually reduced for the 3rd round. Complete each exercise for the prescribed number of repetitions before moving on to the next exercise. If the number of repetitions is listed only once, that is the number of reps to complete for all 3 rounds Where reps, or times are separated by a comma, each respective number or time separated by the comma is what you do in each respective round. AMRAP 45 sec, 45 sec, 30 sec means do as many reps as possible in 45 seconds for the first 2 rounds and then as many reps as possible for 30 seconds in the final round. week 3 and 4: The rules and protocol for weeks 3 and 4 are essentially the same as for week 2, with the only real change being that the number of reps and time is increased and the combination of exercises starts to become more challenging.

7 lean & Muscular 4 week bodyweight training program 2014 Bryan Hamann 5 HOW TO USE THIS : The Tabata workouts: The Tabata workouts are 4 minute workouts that can either be done after your key workout, or at any other time during the day. If you are to do the Tabata workout after one of the key workouts, I suggest recovering for 10 minutes before doing the Tabata, to ensure that you have the energy to put maximum effort into the Tabata. There are 4 Tabata workouts per week . Try to perform 3 of the Tabata workouts on the same day as your key workout, the other Tabata can be done on any other day of the week . The Tabatas will utilize 1 bodyweight movement, which you will perform for 20 seconds at a maximum effort, you will then rest 10 seconds and repeat 8 times. An example: 20 seconds Burpees, rest 10 seconds 20 seconds Burpees, rest 10 seconds 20 seconds Burpees, rest 10 seconds 20 seconds Burpees, rest 10 seconds 20 seconds Burpees, rest 10 seconds 20 seconds Burpees, rest 10 seconds 20 seconds Burpees, rest 10 seconds 20 seconds Burpees, rest 10 seconds The exact Tabata workouts you will perform each week , and a description of how to do the exercises is outlined in the Workouts and Exercise Description section.

8 lean & Muscular 4 week bodyweight training program 2014 Bryan Hamann 6 WHY THE program WORKS: The program relies largely on the concept of metabolic conditioning and high-intensity interval training . Workouts of this nature cause the body to burn calories for up to 40 hours after your workout, due to the fact that they cause a large metabolic disturbance. In order for your body to correct this disturbance, it needs a lot of calories! If you are working out 3-4 times per week , it basically means you are constantly burning calories. If you d like to read in more detail about high-intensity interval training and why it is superior for fat-loss, check out this article on the lean and Muscular site. In addition to the metabolic conditioning effect you will get from these workouts, there is also a lot of resistance training that occurs during the workouts, which will build muscle. Some added muscle will help raise your basal metabolic rate, resulting in your body burning more calories everyday.

9 This program will work equally well for both men and women, the principles remain the same. Ladies, do not be afraid of resistance training , you will not suddenly get big muscles, I promise! The women with the best bodies do a great deal of resistance training . For more on why women should do weight training read this: The program is tough, and if you have only been doing steady-state cardio on the elliptical , treadmill, stepper or whatever as your way of working out, this will be a shock to the system. But stick to it, even if you really struggle with some of the exercises. If you can t perform the exercise listed in the given workout for whatever reason, email me at: and I will gladly provide an alternative or help you figure out a way to work up to performing the exercise. For many of the exercises that people struggle with, I have listed a modified or easier version for you to try until you are able to work up to the actual exercise listed in the program .

10 These easier versions are listed with the original exercise in the Exercise description section The program also makes use of progressive overload, whereby you keep challenging yourself more and more, forcing your body to adapt. This is done by increasing the number of reps and time a certain exercise is performed for. lean & Muscular 4 week bodyweight training program 2014 Bryan Hamann 7 WHY THE program : It is very important that you note your number of reps and make notes where appropriate. I have provided a space in the tables for each workout where you can make comments. It is important that you make comments, noting down whether you could get to the prescribed number of reps in one attempt or if you had to take a break half way through, how many breaks you had to take etc etc. The reason behind doing this is so that you can track your progress and set targets for yourself. By always trying to beat your previous performance, you force your body to keep adapting, which leads to increased muscle growth, improved conditioning and more fat burning.