SCULPT 2 - Amazon Web Services
Transcript of SCULPT 2 - Amazon Web Services
SCULPT 2.0Training 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.
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WELCOME TO SCULPT 2.0This is a 30-Day 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: Sculpt Phase 4: Burn Phase 5: 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.
SCULPT utilizes classic HIIT to light the fire, burn body fat, and work up a sweat.
BURN uses Density HIIT for an all-out effort crescendo.
BURST is a final push at the end of the workout to finish off the workout with some serious sweat!
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!
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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.
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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
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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 day
2) 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/sclpt2-dl21152/
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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
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WORKOUT #1CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
90/90 Hip Stretch (right)
Shoulder Taps
Alternating Lateral Lunges
Squat Pulsars
Transition
REST
Flutter Kicks for Abs
Plank Hold
90/90 Hip Stretch (left)
Toe Touches
Push Ups
Glute Clams
Transition
REST
Jumping Jacks
Transition
REST
Quick Feet
Alternating Forward and Backward Steps
Air Squats
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO
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WORKOUT #2CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
Adductor Rock Back (right)
Squat Jumps
Hand-Walk Push Ups
Alternating Low Lunges
Transition
REST
Hip Ups
Negative Push Ups
Adductor Rock Back (left)
Mountain Climbers
Ice Skaters
Leg Raises
Transition
REST
Quick Feet
Transition
REST
Jumping Jacks
Alternating Forward and Backward Steps
Glute Raise to Clam
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO
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WORKOUT #3CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
World’s Greatest Stretch (right)
Alternating Reverse Lunges
Alternating Leg Raises
Reach Through Push Up
Transition
REST
Mountain Climbers
Glute Bridge Hold
World’s Greatest Stretch (left)
Hand-Walk Push Ups
Ground to Sky Jumps
Reach Forward Plank
Transition
REST
Sit Through
Transition
REST
Quick Feet
Alternating Side Steps
Squat to Squat Jump
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO
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WORKOUT #4CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
90/90 Hip Stretch (right)
Split Squats (right)
Shoulder Taps
Squat Hold
Transition
REST
Glute Raises to Clams
Negative Push Ups
90/90 Hip Stretch (left)
Split Squats (left)
Plank Hold
Modified In-n-Outs
Transition
REST
Alternating Reverse Lunges
Transition
REST
Squat Jacks
Squat to Stand
Mountain Climbers
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO
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WORKOUT #5CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
Knee Tuck
Single Leg Glute Raises (right)
Walking Lunges
Alternating Low Lunges
Transition
REST
Shoulder Tap Push Ups
Close-Grip Push Ups
Walking High Kicks
Single Leg Glute Raises (left)
Toe Touches
Spider-Man Planks
Transition
REST
Mountain Climbers
Transition
REST
High Knees
Hamstring March
Reach Forward Planks
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO
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WORKOUT #6CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
Child’s Pose - Hand on Chest Right
Alternating Leg Raises
Squat Jumps
Single-Leg Glute Raises Right
Transition
REST
Mountain Climbers
Single-Leg Glute Raises Left
Child’s Pose - Hand on Chest Left
T-Push Ups
Plank to Push Ups
Reach Through Push Up
Transition
REST
Modified V Sit Hold
Transition
REST
Squat Pulsars
Jumping Jacks
Alternating Lateral Lunges
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO
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WORKOUT #7CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
Bird Dogs
Squat to Squat Jump
Leap Ups
Bulgarian Split Squat (right)
Transition
REST
Toe Touches
Bulgarian Split Squat (left)
Inch Worm
Dips
Shoulder Taps
Plank to Push Up
Transition
REST
Air Squats
Transition
REST
High Knees
Ice Skaters
Step Ups
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO
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WORKOUT #8CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
Child’s Pose Thoracic Rotation (right)
Alternating Lateral Lunges
Squat Jacks
Push Ups
Transition
REST
Ice Skaters
Glute Clams
Child’s Pose Thoracic Rotation (left)
Spider-Man Planks
Reach Through Push Up
Squat Jumps
Transition
REST
High Knees
Transition
REST
Jumping Jacks
March in Place
Mountain Climbers
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO
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WORKOUT #9CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
Cat Cow
Split Squats Right
Alternating Reverse Lunges
Glute Raises
Transition
REST
Jumping Jacks
Mountain Climbers
Hamstring March
Split Squats Left
In-n-Outs
Squat Hold
Transition
REST
Sit Throughs
Transition
REST
Jumping Jacks
Alternating Side Steps
Spider-Man Planks
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO
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WORKOUT #10CIRCUIT EXERCISE REPS / TIME
FLOW
SCULPT
BURN
BURST
STRONG
Squat to Stand
Wide Grip Push Ups
Leg Raise Push Ups
Push Up Hold
Transition
REST
Single Leg Glute Raises (right)
Alternating Low Lunges
Bird Dog
Alternating Leg Raise
Single Leg Glute Raises (left)
Toe Touches
Transition
REST
Jump Lunges
Transition
REST
Ice Skaters
Alternating Forward and Backward Steps
Ground to Sky Jumps
REST
50 sec.
45 sec.
60 sec.
10 sec.
15 sec.
30 sec.
10 sec.
15 sec.
60 sec./ 1 Round
50 sec.
45 sec.
30 sec.
60 sec.
10 sec.
15 sec.
30 sec.
60 sec.
50 sec.
45 sec.
30 sec.
60 sec.
1 RO
UND
4 RO
UNDS
2 RO
UNDS
2 RO
UNDS
CLICK HERE FOR FOLLOW ALONG VIDEO