Copyright 2014FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. 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.

Introduction From Dennis...

Imagine, for a moment, looking at your reflection in the mirror. Are there certain areas of your body that you are never fully satisfied with and feel constantly discouraged about?

Certain areas that never seem to fully tighten up, lean out, and build muscle the way you want?

My best guess is that you are already putting in hard work. So, why are you having so much trouble lifting that butt, sculpting your arms, or shedding that pooch from your belly?

Even though there are many excellent workout programs on the market, I wanted to provide you with something that gives you the extra boost you want for the areas of your body that you want to give a little more attention.

This manual isolates the trouble area to laser target fat burning for accelerated results.

Add these isolation workouts to your other workout program, or complete them individually to blast fat in the most targeted way possible.

Being that you are reading this right now, my guess is that you are interested in isolating certain parts of your body for laser targeted results... And I couldn't be more excited to help.

Within the Isolation Workouts program, you are going to discover seven full workouts to boost your fat burning and help you reach your goals.

All I ask is this:

Work hard.Be consistent.

If you can do those two things, you will see amazing success on this program.

So if you are ready, let's get started!

Dennis Heenan, MCTT Master Certified Turbulence TrainerP.S. Don't forget my other sites...

• www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and more.

• www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as little as 4-minutes. Oh, and you don't need equipment!

• www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market taking you from bodyweight to weighted exercises in under 12-weeks.

• www.SuperheroSprints.com – 6-week sprint and bodyweight combo plan designed to blast fat utilizing the most underrated and under used exercise on the planet: Sprints!

• www.DailyShredDiet.com – Discover how to lose 22 pounds of fat in the next 30 days without counting calories while still enjoying the foods you love.

• Join us on Facebook at www.Facebook.com/BodyFitFormula

Tips Before Starting

1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer.

2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas or see the Exercise Library manual for alternative exercises.

3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore.

4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods.

5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being “active rest” days (walking, hiking, etc.).

6. Always warm up properly. Be sure you are fully warmed up before starting your workouts.

7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program.

8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep.

9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.

10.Have a cool down period at the end of each workout that includes stretching and foam rolling.

Superhero Isolation Workouts:Superhero Chest

Workout #1

Complete 30-seconds on each exercise without rest in between. Rest 30-seconds between full rounds and complete 4 TOTAL rounds!

• Pushups: 30 seconds • Towel Flies: 30-seconds• Burpees: 30-seconds• Incline Pushups: 30-seconds

Rest 30-seconds and repeat 3 more times for a TOTAL of 4 rounds.

Workout #2

Complete 15-seconds on each exercise without rest in between. Rest 60-seconds between full rounds and complete 4 TOTAL rounds!

• Push Ups: 15 seconds• Close Grip Push Ups: 15 seconds• Wide Push Ups: 15 seconds• Incline Pushups: 15 seconds

Rest 60-seconds and repeat 3 more times for a TOTAL of 4 rounds.

Superhero Isolation Workouts:Superhero Chest

Workout #3

Complete each exercise below back-to-back resting ONLY when needed. Complete as many rounds as possible in 9-minutes.

• Shoulder Touches: 20 reps• Push Ups: 10 reps• Slide-Out Pushup (right arm): 5 reps • Slide-Out Pushup (left arm): 5 reps

Rest ONLY when needed and complete as many rounds as possible in 9-minutes.

Workout #4

Complete 30-seconds on each exercise without rest in between. Rest 30-seconds between full rounds and complete 3 TOTAL rounds!

• Fly to Pushup: 30-seconds• Single Arm Elevated Pushup (right arm): 30-seconds• Single Arm Elevated Pushup (right arm): 30-seconds• Burpees with Double Pushup: 30-seconds

Rest 60-seconds and repeat 2 more times for a TOTAL of 3 rounds.

Superhero Isolation Workouts:Superhero Chest

Workout #5

Complete each exercise below resting ONLY when needed. Complete as many rounds as possible in 9-minutes.

• Wide Grip Pushups: 10 reps• Towel Flies: 10 reps • Reach Through Pushups: 10 reps • Dips: 10 reps

Rest ONLY when needed and complete as many rounds as possible in 9-minutes.

Workout #6

Complete each exercise below resting ONLY when needed. Complete as many rounds as possible in 9-minutes.

• Explosive Pushups: 5 reps• Off Set Pushups: 5 reps each side• Close Grip Pushups with Chest Squeeze*: 5 reps• Spiderman Pushups: 5 reps each side

Rest ONLY when needed and complete as many rounds as possible in 9-minutes.

*At the top of each rep, squeeze your chest together as hard as you can for 3-seconds.

Superhero Isolation Workouts:Superhero Chest

Workout #7

Complete the exercises below as outlined, rest ONLY when you need to rest. Complete TWO rounds.

Round One: 20 reps each

Decline PushupsRegular PushupsIncline Pushups

Round Two: 15 reps each

Decline PushupsRegular PushupsIncline Pushups

Round Three: 10 reps each

Decline PushupsRegular PushupsIncline Pushups

Round Four: 5 reps each

Decline PushupsRegular PushupsIncline Pushups

Exercise Descriptions

Burpees1. Stand with your feet shoulder-width apart. 2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-

up position. 3. Perform a pushup (optional)4. Thrust your feet back up and then stand back up. 5. Add a vertical jump at the end (optional)

Burpees with Double Pushup1. Stand with your feet shoulder-width apart. 2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-

up position. 3. Perform two pushups4. Thrust your feet back up and then stand back up. 5. Add a vertical jump at the end of each rep

Exercise Descriptions

Close Grip Push Ups1. Get in a push-up position with your hands forming a diamond below your chest. Keep

your core tight and your back straight.2. Slowly lower yourself down to the floor keeping your core tight and back straight. Once

you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position.

Close Grip Pushups with Chest Squeeze3. Get in a push-up position with your hands forming a diamond below your chest. Keep

your core tight and your back straight.4. Slowly lower yourself down to the floor keeping your core tight and back straight. Once

you have reached 2-4 inches off the floor, pause for a second then push yourself back up into the starting position, tightly squeezing the chest.

Decline Pushups1. Keep the abs tight and back straight.2. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your feet

onto stairs or a bench or a chair.3. Lower yourself down until you are 2 inches off the ground. Push through your chest,

shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

Exercise Descriptions

Dips1. Place your hands on a flat bench positioned behind you. Hands should be should width apart

and legs should be straight out in front of you.2. Slowly lower yourself down until your arms reach a 90 degree angle. Once you reach the

bottom, use your triceps and core to push yourself back up to the starting position.

Explosive/Clapping Pushups1. Start in the top of a pushup position2. Lower your body while maintaining a straight line and your abs braced3. When you reach the bottom of the pushup, explode up pushing through the floor and

your hands leaving the ground clapping them together4. Repeat as quickly and controlled.

Exercise Descriptions

Fly to Pushup1. Take two dish towels and place them under your hands as you get into a pushup

position on the floor (must be some sort of wood, tile, surface that you can slide on)2. Slowly slide your hands to the side simultaneously as you move down into a pushup3. Once fully extended, slide hands back in slowly until in the starting pushup position4. To complete the exercise, finish with a pushup5. Repeat for the duration of the set

Incline Pushups4. Keep the abs tight and back straight.5. Place the hands on the floor slightly wider than shoulder-width apart. Elevate your

hands onto stairs or a bench or a chair.6. Lower yourself down until you are 2 inches off the ground. Push through your chest,

shoulders and triceps to return to the start position. Keep your body in a straight line at all times.

Exercise Descriptions

Off Set Pushups1. Keep your abs braced and body in a straight line from toes to shoulders. 2. Place the hands on the floor slightly wider than shoulder-width apart, BUT place one

hand in front of shoulder level and the other hand behind shoulder level. 3. Slowly lower yourself down until you are 1 inch off the ground. 4. Push through your chest, shoulders and triceps to return to the start position. 5. Keep your body in a straight line at all times. 6. Do all reps for one side and then change hand positions and complete all other reps

Pushups1. Place your hands just wider than shoulder-width apart. 2. Slowly lower your chest and body down to the floor, keeping your core tight and back

straight.3. After you hit the bottom of the movement, push with your arms & chest to get your

body back up to the start position. 4. If it is too hard, drop to the knees or perform pushups with your hands on a bench.

Exercise Descriptions

Reach Through Pushups1. Place your hands just wider than shoulder-width apart. 2. Slowly lower your chest and body down to the floor, keeping your core tight and back

straight.3. After you hit the bottom of the movement, push with your arms & chest to get your

body back up to the start position. 4. Once you reach the starting position, reach one arm through to the opposite side

making sure you reach past the opposite wrist. 5. Repeat another pushup then reach through to the opposite side. 6. If it is too hard, drop to the knees or perform pushups with your hands on a bench.

Shoulder Touches1. Hold yourself in a pushup position 2. Bring your right arm up across your body and touch your shoulder, while holding

yourself in place with you left hand. 3. Bring your right arm back to the starting position and complete the motion with your

opposite arm4. Repeat for the duration of the set

Exercise Descriptions

Single Arm Elevated Pushup1. Get a pillow, brick or other tool that you can use to elevate one arm2. Get in a pushup position with one hand on the elevation tool, creating an uneven

ground3. Lower your body into a pushup and slowly move back up to the starting position 4. Switch arms to complete the exercise

Slide-Out Pushup1. Put one dish towel underneath your right hand as you get into a pushup position on the

floor (must be some sort of wood, tile, surface that you can slide on)2. Lower your body into a pushup, meanwhile sliding your right hand out to the side3. Slide your right hand back into the normal pushup position as you bring yourself back

up to the starting position4. Repeat with the opposite arm

Exercise Descriptions

Spiderman Pushups1. Starting Position: Start in a push-up position with your core tight and back straight. 2. As you lower yourself down to perform a push-up, you will bring one leg up (keeping it

close to the ground) to the elbow on that same side. One the way back up, your leg will return to the starting position. On the next repetition you will use the opposite leg (the leg you didn't use on the first rep). You will continue in this alternating fashion for the duration of the time.

Towel Flies6. Take two dish towels and place them under your hands as you get into a pushup

position on the floor (must be some sort of wood, tile, surface that you can slide on)7. Slowly slide your hands to the side simultaneously as you move down into a pushup8. Once fully extended, slide hands back in slowly until in the starting pushup position

Exercise Descriptions

Wide Grip Pushups1. Start with your hands placed just outside shoulder width apart. 2. Drop down and perform a wide-grip pushup keeping your core tight, really focusing on

engaging your chest. 3. Repeat as necessary.