You are on page 1of 20

!

"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 1
!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 2
Introduction from Dennis…

Really.I can woikout in just 4-minutes.

Well, although I uo not iecommenu uoing just 4-minute woikouts all the time. You
most ceitainly can uo them 1-S times pei week anu see amazing iesults.

That is, IF you uo the iight woikouts.

In oiuei to get the most benefit out of 4-minute uepletion woikouts, they have to be
uone iight.

That means focusing on uepleting youi muscles as much as possible like we will uo
in the woikouts below.

As you will see, each woikout will be just 4-minutes long anu consist of 4-8
exeicises each.

That saiu, you N0ST go haiu uuiing this shoit peiiou foi optimal iesults.

If you aie ieauy to blast fat anu ueplete youi muscles, then lets get staiteu on these
woikouts.

To youi fat buining success,

Dennis Heenan, MCTT

P.S. Don't forget about my other sites...

Fat Burning Nation – Blog posts, articles, free workouts, nutrition tips and more.
Subscribe so you never miss a beat.

Superhero Body – 3 Phases of insane progressions designed to bring you your
best body ever... A Superhero Body!

Superhero Sprints – 6-weeks of 100% bodyweight Sprint focused hybrid
workouts that are guaranteed to help you shed fat doing the more powerful
exercise on the planet... Sprints!

Daily Shred Diet – 30 days of “macro-cycling” helping you lose up to 22 pounds
of fat in 30 days.

Facebook – Join us on Facebook and stay motivated daily!
!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 3









Copyright 2013
FatBurningNation.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.

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 4
Tips Before Starting...

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

3. If you need extra time to recover during a workout, please take it. The goal
is to not get you to pass out, it's to safely push your workout limits. Over
time work on shortening your rest periods.

4. Don't judge the workouts on paper. Any workout you do can be made
more or less challenging by substituting exercises, changing rest periods
and work periods, and pushing yourself. Be sure to do workouts that will fit
your current fitness level then move into harder and harder workouts.

5. This program is demanding so if going three days per week is too much,
start by going two days a week with your third day being an “active rest”
day (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.

For workouts that include intervals or timed sets, I highly recommend using the
GymBoss Interval timer. This will make your life so much easier and is one of the
best investments you can make. You can purchase one at www.gymboss.com or
download it for free on your Smartphone or tablet.
!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 5
!"#./012 *23421.5/ 65785019

6578501 :; < &3327 =5>? '@ABC@D

Peifoim each exeicise foi 1-minute with no iest. Complete as many ieps as possible
in each of the minutes. Rest 0NLY if neeueu.

Pushups
Nountain Climbeis
0p Bowns
Buipee with Bouble Pushup

6578501 :E < F0G>9 5/ H$A(D

Peifoim each exeicise foi 1-minute with no iest. Complete as many ieps as possible
in each of the minutes. Rest 0NLY if neeueu.

Piisonei Squat }umps
Wall Sits
Alteinating Lunges
Squat-to-Squat }ump

6578501 :I < JG7>.5 =4G91D

Peifoim each exeicise foi 1-minute with no iest. Complete as many ieps as possible
in each of the minutes. Rest 0NLY if neeueu.

Buipees
Spiueiman Pushups
Spiints in Place oi }umping }acks
Buipees

6578501 :! < *5/K1 @B'(D

Peifoim each exeicise foi 1-minute with no iest. Complete as many ieps as possible
in each of the minutes. Rest 0NLY if neeueu.

Balf to Full Pushups
Ali Shuffle
Tuck Ciunch
Electiic Bops

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 6
!"#./012 *23421.5/ 65785019

6578501 :L < J70.9./ M N57 G =70.9./KD

Peifoim each exeicise foi Su-seconus with no iest. Complete as many ieps as
possible in each of the Su seconus. Rest 0NLY if neeueu.

0utsiue Nountain Climbei
Squat }umps
Spiueiman Pushups oi Regulai Pushups
Spiints in Place
Toe Touches
Supeiman }ump
Spiueiman Plank Climbs
Buipees

6578501 :O < P507 Q7?315/.12D

Peifoim each exeicise foi Su-seconus with no iest. Complete as many ieps as
possible in each of the Su seconus. Rest 0NLY if neeueu.

Bouyweight Squats
Pushups
Squat to Toes
Close uiip Pushups
Squat }umps
T-Pushups
Squat to Squat }ump
Explosive Pushups

6578501 :R < C0327 +09SD

Peifoim each exeicise below foi the seconus as stateu. Rest 0NLY if neeueu.

Spiints in Place: Su seconus
Buipees: Su seconus
Planks: Su seconus
Lateial }umps: Su seconus
0utsiue Nountain Climbeis: Su seconus
Siue Plank (iight): 1S seconus
Siue Plank (left): 1S seconus
Buipees: 6u seconus

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 7
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Ali Shuffle
1. Stand with one foot forward and the other back in a split stance.
2. Raise your opposite arm and bring it forward. Take your same arm back.
3. Quickly switch your arm and foot position, almost as if you were running in
place.
4. Continue to alternate, doing this exercise as rapidly as possible.


Alternating Prisoner Reverse Lunge
1. Stand with your feet shoulder-width apart and hands placed behind the
head with shoulder blades squeezed together.
2. Step forward with one leg, taking a slightly larger than normal step.
3. Plant your back toe on the ground and use it to help keep your balance.
4. Lower your body until your front thigh is parallel to the ground.
5. Keep your upper body upright with chest proud.
6. Push back to the start position and switch legs.

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 8
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Bodyweight Squats
1. Start with your feet a little wider than shoulder width apart and arms
placed straight out in front of you. Place your feet in a comfortable position
facing straight forward or a little outwards
2. Slowly lower yourself down, as if you were going to sit down in a chair.
Your weight should be on your heels with your core tight. Once you have
reached the bottom of your squat, pause then return to the starting
position. This is considered one repetition.

Burpee Double Pushups
1. 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 pushups
4. Thrust your feet back up and then stand back up.
5. Add vertical jumps at the end of each rep

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 9
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Burpees
1. 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)

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 10
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Close Grip Pushups
1. 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.



Electric Hops
1. Start in a squat position with knees bent and core tight.
2. Jump up exploding through the floor. In the air, you are going to make a
180 degree twist so when you land you are facing the opposite way that
you started.
3. As soon as you land, jump up again and do a 180 degree twist back to the
starting position.
4. Repeat in this manner.

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 11
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Explosive Pushups
1. Start in the top of a pushup position
2. Lower your body while maintaining a straight line and your abs braced
3. When you reach the bottom of the pushup, explode up pushing through
the floor and your hands leaving the ground clapping them together
4. Repeat as quickly and controlled.


Half to Full Pushups
1. In the pushups and maintaining a straight line with your body, lower
yourself until you are 50% of the way down, then push back to the starting
position.
2. Then immediately perform a FULL pushup. This is one repetition.
3. Repeat in the half to full fashion.

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 12
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Lateral Jumps
1. Stand with your knees slightly bent, abs braced, and hips back.
2. Jump laterally and land with your knees bent and hips back to absorb
the landing forces in your muscles.
3. Repeat to the other side with as little rest as possible between jumps.
4. Be sure to land softly each time.

Mountain Climbers
1. Start in the push-up position with your core tight and back straight.
2. Keep your abs braced, pick one foot up off the floor, and slowly bring your
knee up to your chest. Do not let your hips sag or rotate.
3. Return your leg to the starting position and repeat with the other leg.


!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 13
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Outside Mountain Climbers
1. Start in the push-up position with your core tight and back straight.
2. Keep your abs braced, pick one foot up off the floor, and slowly bring your
knee up to the outside of the elbow on the same side. Do not let your hips
sag or rotate.
3. Return your leg to the starting position and repeat with the other leg.


Planks/Side Planks

Planks: Place your elbows on the floor with hands going straightforward. Place
your feet on the floor as though you were to perform a push-up. Keep your back
straight and hold yourself up in the plank position by keeping your core tight. You
will hold this position for the allotted amount of time!

Side Planks: Place your left forearm on the ground and place your right arm
straight above you pointing towards the sky. Place your left foot on the ground so
that you are resting on the side of your foot, then place your right foot on top of
your left. Keeping your back straight, squeeze your core and oblique’s to hold
yourself up for the allotted amount of time. Once you have finished the first side,
you will complete the same amount of time on the other side!


!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 14
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Prisoner Squat Jumps
1. Stand with your feet just wider than shoulder-width apart.
2. Clasp your hands behind your head. Keep your elbows back and shoulder
blades pulled together tightly.
3. Start the movement at the hip. Push your hips backward and act like you
are sitting back into a chair. Make your hips go back as far as possible.
4. Squat as deep as possible, but keep your low back tensed in a neutral
position.
5. Do not round your lower back.
6. Push through the floor and jump as high as you can. Land softly and
repeat.

Pushups
1. 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.

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 15
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Spiderman Plank Climbs
1. Start in the plank position with your core tight and back straight.
2. Keep your abs braced, pick one foot up off the floor, and slowly bring your
knee up to the outside of the elbow on the same side. Do not let your hips
sag or rotate.
3. Return your leg to the starting position and repeat with the other leg.

Spiderman Push-Ups
1. 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.


!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 16
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Sprints in Place
1. Run in place, bringing your knees high, alternating steps, and pumping
your arms and legs as fast and as comfortably as possible.

Squat Jumps
1. Start by standing with your feet just wider than shoulder width apart, in the
position you would be in if you were getting ready to jump. Squat down as
though you were performing a bodyweight squat.
2. When you reach the bottom of your squat, drive your feet into the ground
exploding into a vertical jump. When coming down, be sure and land softly
the repeat.

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 17
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Squat to Toes
1. Start by standing with your feet just wider than shoulder width apart, in the
position you would be in if you were getting ready to jump. Squat down as
though you were performing a bodyweight squat.
2. When you reach the bottom of your squat, drive your feet into the ground
exploding onto your toes as though you were going to do a vertical jump.
3. Quickly return to the starting position and repeat.


Squat to Squat Jump
1. Start by standing with your feet just wider than shoulder width apart, in the
position you would be in if you were getting ready to jump. Squat down
and perform a bodyweight squat.
2. Immediately drop back down and this time perform a squat jump by driving
your feet through the floor and jumping as high as you can.
3. Land softly and move back into the bodyweight squat. Repeat in this
fashion.

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 18
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Superman Jump (or Rocket Jump)
1. Start by standing with your feet just wider than shoulder width apart, in the
position you would be in if you were getting ready to jump. Squat down as
though you were performing a bodyweight squat.
2. When you reach the bottom of your squat, drive your feet into the ground
exploding into a vertical jump reaching your hands as high as you can to
the sky. When coming down, be sure and land softly the repeat.

T-Pushups
1. Keep the 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.
3. Slowly lower yourself down until you are 2 inches off the ground.
4. Push off to return to the start position.
5. As you come up, rotate to one side and point that arm towards the
ceiling.
6. Alternate sides with each rep.

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 19
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Toe Touches
1. Start on your back with core braced and the bottom of your feet pointing to
the sky.
2. Bracing your core, reach your hands up to your toes and quickly return to
the starting position. Repeat as necessary.

Tuck Crunch
1. Start by lying on your back with knees bent and in the air.
2. Place your hands behind your head and crunch up engaging your core.
3. Return to the starting position and repeat.

!"#$%&'( *(+,('$-%
© www.GetSuperheroAbs.com 20
!"#./012 *23421.5/ < (T27U.92 *29U7.31.5/9

Up Downs
1. Start in the plank position keeping your core tight and back straight.
2. Place on hand on the floor followed by the other hand and push yourself
into the pushup position.
3. Quickly return to the plank position and repeat.