You are on page 1of 11

www.FatBurningNation.

com

A Message From Dennis Heenan, CTT When it comes to unique workouts that get you incredibly fit, one friend of mine comes to mind... Daniel Woodrum. his guy has some of the most creati!e workouts around, that are "#$%& intense and deli!er great results. Daniel runs two !ery successful kickbo'ing gyms in "outh (arolina, so when ) saw that *Bo'ing Day* was ha++ening on the ,-th of December, ) couldn.t think of anyone better to turn to for some unique bo'ing workouts. "ee, Daniel uses these e'act workouts on hundreds of +eo+le including some celebrities at his fitness facilities. $eo+le dri!e u+ to /0123 minutes 4ust to come to his gym and train. That's how much people love these workouts. )*!e tested the workouts below and gi!e my 56++ro!al "tam+7. hese are great to +lace on an off day or to do /12 times +er week. 6s always, the harder you +ush in your workouts, the better results you will see. Now let*s get after some awesome bo'ing workouts that will get you e'tremely shredded. o your fat burning success, Dennis 8eenan, ( $.". Don*t forget about my other sites9 www.FatBurningNation.com 1 Blog +osts, !ideos, moti!ation, free gifts, free content, and more. www."u+erhero"+rints.com : &e!olutionary si'1week workout +rograms that combines the two most +owerful fat burning workouts on the +lanet9 www.Daily"hredDiet.com : /01Day &a+id Fat ;oss Diet $lan designed to hel+ you lose belly fat while maintaining all your lean muscle9 <oin us on Facebook at www.Facebook.com=BodyFitFormula

www.FatBurningNation.com

DISCLAIMER You must get your physicians approval before beginning this exercise program D)"(;6)>%&? he information +ro!ided in this guide is for educational +ur+oses only. ) am not a doctor and this is not meant to be taken as medical ad!ice. he information +ro!ided in this guide is based u+on my own e'+eriences as well as my own inter+retations of the current research that is a!ailable. he ad!ice and ti+s gi!en in this guide are meant for healthy adults only. @ou should consult your +hysician to insure ad!ice and ti+s gi!en in this guide are a++ro+riate for your indi!idual circumstances. )f you ha!e any health issues or +re1e'isting conditions, +lease consult your +hysician before im+lementing any of the information +ro!ided below. his +roduct is for informational +ur+oses only and the author does not acce+t any res+onsibility for any liabilities or damages, real or +ercei!ed, resulting from the use of this information. 6ll rights reser!ed. No +art of this +ublication may be re+roduced, transmitted, transcribed, stored in a retrie!al system, or translated into any language, in any form, without the written +ermission and signature of the author. (o+yright ,01/ !at"urning#ation com

www.FatBurningNation.com

$rain %ar& "ut $rain SA!E' 1. )f you are unsure of how to do an e'ercise, be sure to get instruction from a certified trainer. ,. )f something hurts or feels off, don.t do that e'ercise. here are +lenty of alternates that you can add in. $lease feel free to email dennis (at) fatburningnation (dot) com for ideas. /. 6lways be sure to start slow to a!oid in4ury. $ushing too hard after not working out for a while will only lead to in4ury or being o!erly sore. 2. )f you find you need more rest in between e'ercises, take it. )t*s better to take more rest and kee+ great form. 3. 6lways warm u+ +ro+erly. Be sure you are fully warmed u+ before starting your workouts. -. #se a foam roll and stretch consistently. his will greatly hel+ with eliminating soreness throughout the +rogram. A. Bet good rest. @ou must allow your body to reco!er from your workouts so be sure you are getting good slee+. C. Drink lots of water. his will kee+ you hydrated and allow you to lose fat more easily. D. 8a!e a cool down +eriod at the end of each workout that includes stretching and foam rolling. And again... Always, always, A !A"# remem$er to make sure you are warmed up $e%ore starting any o% these workouts&

For '(ercise )ideo Descriptions, *lease Click Here&

www.FatBurningNation.com

"oxing Your (ay !I$ ) (or*outs

(or*out +
Roun& +, Bo through these / e'ercises as many times as +ossible in / minutes with minimal rest. 6fter the / minutes is u+ rest -0 seconds and re+eat 1 more time. <um+ &o+e 1 30 "ki+s Eno 4um+ ro+e do /0 <um+ing <acks insteadF "quat to <ab, <ab, (ross 1 10 &e+s $ushu+s 1 1, &e+s

After completing this circuit 2 times, rest 45 seconds and move to Round 2. Roun& -, Bo through these / e'ercises as many times as +ossible in / minutes with minimal rest. 6fter the / minutes is u+ rest -0 seconds and re+eat 1 more time. $risoner &e!erse ;unge 1 1, alternating re+s &ocking $lank 1 1, re+s >ountain (limbers 1 ,2 re+s

After completing this circuit 2 times, rest 45 seconds and move to Round . Roun& ., Bo through these / e'ercises as many times as +ossible in / minutes with minimal rest. 6fter the / minutes is u+ rest -0 seconds and re+eat once more. $risoner "quats 1 1, re+s 6li "huffle 1 /0 &e+s "+iderman (limbs 1 1, &e+s

For '(ercise )ideo Descriptions, *lease Click Here&

www.FatBurningNation.com

"oxing Your (ay !I$ ) (or*outs

(or*out Roun& +, Bo through these / e'ercises as many times as +ossible in / minutes. 6fter / minutes is u+ rest -0 seconds and re+eat 1 more time. "te+ u+ to Front Gick 1 C +er "ide E)f no ste+ do s+lit squats insteadF 7 $ushu+s 1 1, re+s <acking $lank 1 1, &e+s

After completing this circuit 2 times, rest 45 seconds and move to Round 2. Roun& -, Bo through these / e'ercises as many times as +ossible in / minutes. 6fter / minutes is u+ rest -0 seconds and re+eat 1 more time. $unches in bottom of squat +osition 1 20 re+s 1 ;eg ;ying 8i+ &aise : 10 $er "ide Decline $ushu+s 1 6>6$

After completing this circuit 2 times, rest 45 seconds and move to Round . Roun& ., (86;;%NB% &H#ND? Bo through these , e'ercises as many times as +ossible in 3 minutes with minimal rest. Do this circuit 4ust 1 time. Bur+ee to C $unches (ombo 1 - re+s $ulse "quats Equarter squats in bottom +ositionF 1 ,0 &e+s

For '(ercise )ideo Descriptions, *lease Click Here&

www.FatBurningNation.com

"oxing Your (ay !I$ ) (or*outs

(or*out .
Roun& +, (om+lete these / e'ercises for the +rescribed re+s without sto++ing. 6fter your / minutes are u+ rest 23 seconds and re+eat 1 more time <um+ing <acks : /0 &e+s 5 7 $ushu+ 1 1, otal &e+s ,0 Iuick Feet= 10 8igh Gnees (ombo ' / E,0 quick feet=10 high kneesJ1F

!nce you complete the circuit 2 times rest 45 seconds and move to ne"t round. Roun& -, (om+lete these / e'ercises for the +rescribed re+s without sto++ing. 6fter your / minutes are u+, rest 23 seconds and re+eat 1 more time. "quat to H!erhead $unch 1 1, re+s $lank $unch 1 1, &e+s "te+ #+ to Front Gick 1 1, re+s +er side

After completing 2 circuits rest 45 seconds and move to last final round. Roun& ., 5Gnockout &ound7 Bo through these , e'ercises as many times as +ossible in 3 mins. Hnce the 3 mins is u+ you ha!e defeated this o++onent9 Bur+ee=10 $unches (ombo ' 10 E1 bur+ee=10 +unchesJ1F &ocking $lank : 13 re+s

For '(ercise )ideo Descriptions, *lease Click Here&

www.FatBurningNation.com

"oxing Your (ay !I$ ) (or*outs

(or*out /
Roun& +, (om+lete these / e'ercises for the +rescribed re+s in / minutes without any rest. 6fter the / minutes is u+, rest 23 seconds and re+eat 1 more time. KNarrow "tance $risoner "quats w= a , second +ause at bottom : C re+s 6li "huffle with 6rms o!erhead 1 20 re+s "ide $lank $unches 1 10 &e+s +er side K "tart with hands locked behind your head E+risoner squat stanceF with feet slightly closer than hi+ width a+art. $erform a squat and +ause for , seconds at the bottom +osition. Dri!e through your heels back u+ to starting +osition and re+eat. After completing this circuit 2 times, rest 45 seconds and move to Round 2. Roun& -, (om+lete these / e'ercises for the +rescribed re+s in / minutes without any rest. 6fter the / minutes is u+, rest 23 seconds and re+eat 1 more time. $unch=Gnee (ombo E , alt. u++ercuts, , alt. kneesF 1 10 re+s K"+iderman (limb=>ountain (limber (ombo 1 10 re+s Front Gicks 1 /0 re+s K $erform , "+iderman climbs immediately followed by , >ountain (limbers J 1 re+ After completing this circuit 2 times, rest 45 seconds and move to Round . Roun& ., (hallenge &ound? (om+lete these , e'ercises for 3 minutes without any rest. 6fter the 3 minutes is u+, rest 1 minute and re+eat this circuit once more but for only / minutes the second time around9 K&e!erse ;unge to Gnee with 6rms o!erhead : / &e+s with left leg $ushu+s 1 / re+s K "tart with arms straight o!erhead. "te+ back with left leg and +erform a re!erse lunge immediately followed by bringing that same left knee u+ towards your chest. (om+lete this sequence for / re+s on the same leg.

For '(ercise )ideo Descriptions, *lease Click Here&

www.FatBurningNation.com

"oxing Your (ay !I$ ) (or*outs

(or*out 0
here are 10 e'ercises below. @ou will go through each e'ercise for 1 minute with minimal rest. 6s soon as your minute is u+ you will +roceed to the ne't e'ercise and continue through each e'ercise until the 10 minutes is u+. Roun& +, <um+ing <acks 1 1 >inute Roun& -, "quat to $unch 1 1 >inute Roun& ., 5 7 $ushu+ 1 1 >inute Roun& /, &e!erse ;unge to Front Gick 1 1 >inute Roun& 0, &ocking $lank 1 >inute Roun& 1, 6li "huffle 1 1 >inute Roun& 2, (ross Body >ountain (limbers 1 1 >inute Roun& 3, $rison "quats 1 1 >inute Roun& 4, "ide $lank 8old 1 1 >inute E/0 seconds +er sideF Roun& +5, KBur+ee=10 $unch (ombo 1 1 >inute K$erform 1 Bur+ee and 10 $unches J 1 &e+

(or*out 1
here are 10 e'ercises below. @ou will go through each e'ercise for 1 minute with minimal rest. 6s soon as your minute is u+ you will +roceed to the ne't e'ercise and continue through each e'ercise until the 10 minutes is u+. Roun& +, 10 Iuick Feet=10 8igh Gnees 1 1 >inute Roun& -, Narrow "tance "quat 1 1 >inute Roun& ., (lose Bri+ $ushu+ 1 1 >inute Roun& /, K"te+ #+ to Front Gick 1 1 >inute Roun& 0, "+iderman (limb &each 1 1 >inute Roun& 1, 2 $unches=,Gnees 1 1 >inute Roun& 2, ;ying Blute &aises 1 1 >inute Roun& 3, $risoner Walking ;unges 1 1 >inute Roun& 4, &ocking $lank 1 1 >inute Roun& +5, $unching it out in "quat $osition 1 1 >inute K)f no ste+ is a!ailable do s+lit squats E/0 seconds +er sideF

For '(ercise )ideo Descriptions, *lease Click Here&

www.FatBurningNation.com

"oxing Your (ay !I$ ) (or*outs

(or*out 2
Bo through these 10 e'ercises below with minimal rest. 6fter you go through all 10 e'ercises, rest -0 seconds and re+eat 11, more times. "+iderman $ushu+s1 1, &e+s Dro+ "quat to $unch1 1, &e+s &ocking $lank1 1, &e+s "ide Gicks1 1, &e+s $er "ide (lose Bri+ $ushu+s1 1, &e+s otal Body %'tensions1 1, &e+s "ide $lank $unches1 1, &e+s $er "ide ;ying ;eg &aises 1 1, &e+s +er side $risoner "quats1 1, &e+s Bur+ee1 1, &e+s

For '(ercise )ideo Descriptions, *lease Click Here&

www.FatBurningNation.com

10

For '(ercise )ideo Descriptions, *lease Click Here&

"oxing Your (ay !it'


"y6 Daniel (oo&rum an& Dennis %eenan7 C$$8s SuperheroSprints com
www.FatBurningNation.com 11