How To Shred a Massive Amount of Fat in 10 Weeks Using Challenges
Rob is interestingly average guy.
He gets up at 6:30am every day for his high-profile job in a top law firm, working in Central London. Every day is a new challenge and he loves it.
Rob has date night every Sunday with his wife Jenny. He takes his daughter Lucy to ballet every Tuesday evening and encourages her. He is also the coach of his son, Mat's, football team on the weekends and they are 5-0 this season.
He loves his family and enjoys his job, but he is annoyed that there is one aspect of life which is escaping him. His body.
Every morning when he steps out of the shower and catches a glimpse in the mirror, he isn't too proud of the shape staring back and vows to get ripped and jacked this summer; for him and his family.
Sound familiar?
Summer is around the corner and it's about this time of the year when men start to panic. The thought of going somewhere warm for summer vacation and having to take their shirt off can sound ball-shrinkingly dreadful.
Do you want to look round and out-of-shape?
Or is this year going to be different?
(but please wear shorts)
Most busy guys don't have time to spend in the gym for those massive transformations you see on classic fitness ads. They have responsibilities, priorities and just can't squeeze in the massive time investment.
But you found this program
And you aren't most guys.
How It Works
The point of this program is to shred away body fat while requiring no gym and no massive time investment.
It's all about efficiency. Maximising how you use your time and spend your energy to get the best return on investment.
When you're at home you can set up an area of no distractions. No doubt you have other commitments, but if you can scrape out 30 minutes of time for each workout, expect to see results.
This program has one goal: burn as much fat as possible in minimal time. It means the workouts will be tough.
You will sweat. And it will be worth it.
The program consists of four phases.
Week 1-4 is about creating a strong foundation and primes the body for fat loss.
Week 5 is a peak week.
Week 6-9 is the second foundation phase. Both harder and more challenging than the first (week 1-4) which is designed to strip away body fat.
Week 10 is another peak week. The final sprint to your dream physique.
Equipment needed
Some of the workouts will require dumbbells (5-10kg is fine). Others may need a jump rope. The rest you can get away with just your bodyweight. That doesn't mean it's easy but it does mean it can be done anywhere (the travel for work excuse won't cut it this year).
Active rest days
These days are rest days with a focus on movement. On this day you must get your 10,000 steps in. You can go for a walk with the missus, take the kids to the park or take a slow run with the dog. Whatever you want to get the step count up.
(Sidenote: iPhones have an automatic step tracker in the Health App)
Recovery session days
This is your day off. But, at some time during this day, you will want to either foam roll or stretch for 15-20 minutes to prime your body for the coming week. Minimise any chance of any injuries by recovering well.
Click here to download the '10-week No-Gym Beach Body Program' and get the meal plan that goes with it. Just promise me in 10 weeks time when you're sitting on the beach, topless, lean and confident, you will send me a message so I can virtually high-five you.
Week 1- 4
4 days per week
Outline: Monday and Thursday are upper body focus. Tuesday and Thursday are lower body focus.
Phase Directions: Each day has a circuit and a challenge. Complete the circuit as directed, rest 3 minutes, then go hard in the challenge and record your results.
Monday: Upper body focus
Circuit: Go through 4 times with 45 seconds rest between rounds.
Pushup x10
Dumbbell bent over row x10
Plank reach x5/arm
Squats x15
Challenge: Go through as fast as possible 4 times. Record your time.
Spiderman pushup x6
DB curl x6/arm
Batwing row x6/arm
Thrusters x6
Tuesday: Lower body focus
Circuit: Go through 3 times with 1 minute rest between
Skip x50
Single leg glute bridge x10/leg
Skip x50
Lateral lunge x5/leg
Challenge: 3 rounds for time. Rest as needed.
Squats x5
Burpees x5
Reverse lunges with overhead raise x5/leg
Burpees x5
Reverse crunches x10
Wednesday: Active rest
Thursday: Upper focus
Circuit: Go through 5 times with 90 seconds rest between.
DB floor press x10
DB overhead press x10
DB bent over row x10
DB alternating bicep curl x5/arm
DB overhead tricep extension x10
Challenge: record your pushups and keep the rest strict. 3 rounds.
Pushup x max reps
Skip x50
Rest 45 seconds
Friday: Lower focus
Circuit: Go through 3 times with 60 seconds rest between
Skip x50
Yoga plex x4/side
Glute bridge x10
Plank reach x5/arm
Challenge: Alternate between squats and split squats moving up in reps and then down again. Rest as needed to complete the challenge.
Squat x3,6,9,12,15,12,9,6,3
Bulgarian split squat x2,4,6,8,10,8,6,4,2/leg
Saturday: Active rest
Sunday: Recovery
Week 5: Peak Week
5 days per week
Outline: This week is designed to push your physical and mental capacity and turn your body into a fat-burning furnace. Workouts are shorter but not at all easier.
Directions: Every day is a challenge. Monday's challenge is repeated on Thursday so you can try to beat your own time. Tuesday's is repeated on Friday. Wednesday is a separate challenge.
Monday
Challenge: 10 reps of each exercise for 10 rounds. Rest as needed but try to complete in as little time as possible.
Squat jump x10
Mountain climber x10/leg
Dumbbell push press x10
Tuesday
Warm up: Complete as fast as possible.
Manmakers x12 reps
Skips x200
Rest 3-5 minutes
Challenge: Complete as many rounds as possible in 12 minutes.
Spider Pushups x 3/side
Walking Lunges x 6/leg
Mountain Climbers x 10/side
Russian Twists x 10/side
Jumping Jacks x 25
Plank x 30 sec hold
Wednesday
Challenge: 5 reps of each exercise, with each round adding a new exercise. Complete as fast as possible for time.
Jump Squats
Jump Squats, Pushups
Jump Squats, Pushups, Reverse Crunches
Jump Squats, Pushups, Reverse Crunches, Lunges
Jump Squats, Pushups, Reverse Crunches, Lunges, Sumo Alternating Dumbbell Rows
Jump Squats, Pushups, Reverse Crunches, Lunges, Sumo Alternating Dumbbell Rows, Burpees
Thursday
Challenge: same as Monday but try and beat your own time
Friday
Challenge: same as Tuesday but try and beat your own time
Saturday: active rest
Sunday: recovery session
Week 6 - 9
5 days per week
Outline: Monday is upper body focus. Thursday is lower body focus. Tuesday, Wednesday and Friday are full body days to make every muscle work hard.
Directions: Monday and Thursday have a circuit and a challenge, with 3 minutes rest between each. On Tuesday, Wednesday and Friday there is just one challenge.
Important note: On week 9 don't complete the Friday workout. Take this as an active rest day. This will give you a good 3 days recovery leading into the final Peak Week.
Monday
Circuit: Go through 4 times with 60 seconds rest between
DB push press x12
1 arm row x12/side
Reverse crunch x12
Lying skullcrushers x12
Challenge: Take a deck of cards a place it face down. Flip the top card. The number value is how many reps you must do (face cards mean 10 reps). Continue flipping cards for 8 minutes.
Red = pushups
Black = DB curls
Ace or Joker = 5 burpees
Tuesday
Challenge: Complete the circuit as many times as possible in 9 minutes, rest 1 minute, then go for another 9 minutes trying to beat your previous score.
Alternating DB Reverse Lunge x 6/leg
Yoga Plex x 3/side
Alternating DB Bench Press x 6/arm
Reaching Plank x 3/side
Pause Squat Jump x 3
Wednesday
Challenge: Complete the exercises in order doing all of the reps on one before moving on to the rest. Complete for time and record your result.
Burpees – 25
Pushups – 25
Goblet Squats – 50
Bent Over Rear Delt Raise – 50
Jumping jacks - 150
Jump Ropes - 150
Thursday
Circuit: Complete 4 rounds resting 1 minute in between.
Yoga plex x4/side
Side plank reach through x4/side
Step up x8/side
Alternating forward lunges x8/side
Squat jump x10
Alternating knee get ups x10
Challenge: Complete as fast as possible, swapping between goblet squats and jump rope. Squats go down in reps each round, jump rope increases.
Goblet squats: 21-18-15-12-9
Jump rope: 30-60-90-120-150
Friday
Challenge: Complete the exercises in order as fast as possible twice through.
20 squat jumps
20 pushups
20 jumping jacks
20 mountain climbers/side
20 burpees
Saturday: active rest
Sunday: recovery session
(almost there!)
Week 10
6 days per week
Outline: The final week is designed to chisel the last bits of flab off your physique.
Directions: Every day is a challenge. You may recognise some from week 5, but now they are harder. Each one will test you. How much do you want it?
Monday
Challenge: 5 reps of each exercise, with each round adding a new exercise. When you reach the burpees rest 5 minutes then bring it back down to the jump squats. Complete as fast as possible for time.
Jump Squats
Jump Squats, Pushups
Jump Squats, Pushups, Reverse Crunches
Jump Squats, Pushups, Reverse Crunches, Lunges
Jump Squats, Pushups, Reverse Crunches, Lunges, Sumo Alternating Dumbbell Rows
Jump Squats, Pushups, Reverse Crunches, Lunges, Sumo Alternating Dumbbell Rows, Burpees
Rest 5 minutes
Jump Squats, Pushups, Reverse Crunches, Lunges, Sumo Alternating Dumbbell Rows, Burpees
Jump Squats, Pushups, Reverse Crunches, Lunges, Sumo Alternating Dumbbell Rows
Jump Squats, Pushups, Reverse Crunches, Lunges
Jump Squats, Pushups, Reverse Crunches
Jump Squats, Pushups
Jump Squats
Tuesday
Challenge: Complete as many rounds as possible in 24 minutes.
Commandos x 6/side
Walking Lunges x 6/leg
Mountain Climbers x 10/side
Russian Twists x 10/side
Jumping Jacks x 25
Plank x 30 sec hold
Wednesday
Challenge: 10 reps of each exercise for 10 rounds. This is the same as week 5's challenge but with added burpees. This is the last week so go for broke. Rest as needed but try to complete in as little time as possible.
Squat jump x10
Mountain climber x10/leg
Thruster x10
Burpee x10
Thursday
Challenge: Complete all of the exercises for 20 reps, then 18, then 16, all the way to 2 of each. Rest as little as possible.
Goblet squats 20-18-16-14-12...2
Bent over row 20-18-16-14-12...2
DB push press 20-18-16-14-12...2
Jumping jacks 20-18-16-14-12...2
Plank reach (total) 20-18-16-14-12...2
Friday
Challenge: Take a deck of cards a place it face down. Flip the top card. The number value is how many reps you must do (face cards mean 10 reps) of the corresponding exercise. Continue flipping cards for 20 minutes or the whole deck is complete.
Heart: Burpees
Diamond: Sit-up
Spade: Pushup
Club: Alternating knee get-ups
Joker: 60 second plank
Saturday
The 300 Spartan challenge. YOUR FINAL WORKOUT.
300 reps as fast as possible. You must complete all the reps of the exercise before moving onto the next one (break it up into sets if needed)
25 squats
25 pushups
25 walking lunges
50 DB clean and press (25/arm)
50 squat jumps
50 russian twists
50 mountain climbers/leg
20 walking lunges
5 pushups
DONE! Click here to download the '10-week No-Gym Beach Body Program' and get the meal plan that goes with it. Just promise me in 10 weeks time when you're sitting on the beach, topless, lean and confident, you will send me a message so I can virtually high-five you.
Maintenance
After completing the program, first of all, congrats, that's a bloody good effort.
Secondly, at this stage you have most likely earned a pretty good rig - so go and show it off.
Thirdly, you should, in fact, join a gym now and train with heavier weights. To maintain the figure you have now you need to add some external load as you have completely mastered your own body weight. The good news is that you only need to get to the gym 2 times a week to maintain this new body (3 times if you're looking to improve further). Contact me here and I will happily get you set up on a program that works.
Further notes
Warm up
Every day you must warmup. Every single workout. One injury can set you back weeks. Here is the warmup I recommend.
1. Get the blood flowing for a minute. Jump rope, jog on the spot, high knee march, jumping jacks - whatever floats your boat.
2. Mobilise: hips, upper back and shoulders. Spidermans with rotation x3/side, pigeon to down dog x3/side, arm swings up/down x10, groiner with lift x3/side, preachers x5
3. Activate: single leg glute bridge x10/side, db external rotation x10
4. Practice: 5 squats, 5 pushups, 5 lunges/side, 15 second plank.
Go get it.
Measure progress
Make sure to take that before pic so when you're shredded you have something to look back at. Tracking your progress is important in any transformation as it gives you a source motivation, allows you to see your improvements, gives you targets to beat and ensures you're on the right track.
Track each of your workouts and how they felt. See a much more in depth post on tracking progress here.
Exercise Form
Form must ALWAYS be good. A rep with bad form doesn't count. Just because you are trying to complete exercises fast or you are tired does not excuse you for poor form. Each exercise here is easily searchable on YouTube for you to find out how to correctly perform them.