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28-Day Bodyweight Extreme Lean & Ripped Program

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WARNING: This eBook is for your personal use only. You may NOT Give
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All Rights Reserved


Copyright 2014 Derek Wahler. All rights are reserved. You may not distribute this report in
any way. You may not sell it, or reprint any part of it without written consent from the author,
except for the inclusion of brief quotations in a review.

Copyright 2014 Derek Wahler - All Rights Reserved Worldwide

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Disclaimer
You must get your physicians approval before beginning this exercise program. These
recommendations are not medical guidelines but are for educational purposes only. You must
consult your physician prior to starting this program or if you have any medical condition or
injury that contraindicates physical activity. This program is designed for healthy individuals 18
years and older only.
The information in this report is meant to supplement, not replace, proper exercise training. All
forms of exercise pose some inherent risks. The editors and publishers advise readers to take
full responsibility for their safety and know their limits. Before practicing the exercises in this
book, be sure that your equipment is well-maintained, and do not take risks beyond your level
of experience, aptitude, training and fitness. The exercises and dietary programs in this book
are not intended as a substitute for any exercise routine or treatment or dietary regimen that
may have been prescribed by your physician.
Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any
exercise unless you have been shown the proper technique by a certified personal trainer or
certified strength and conditioning specialist. Always ask for instruction and assistance when
lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to
strength training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any
medications, you must talk to your physician before starting any exercise program, including
the 10-Minute Fat Loss Program. If you experience any lightheadedness, dizziness, or shortness
of breath while exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high
cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years
old. Please discuss all nutritional changes with your physician or a registered dietician. If your
physician recommends that you dont use the 10-Minute Fat Loss Program, please follow your
doctors orders.

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28-Day Bodyweight Extreme Lean & Ripped Program

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Welcome to the 28 Day Bodyweight Extreme Lean & Ripped System


Are you ready to finally get that lean, athletic look by simply making your own body work FOR
you? The truth is, you dont need a bunch of dummbells, a TRX, medicine balls, slam balls,
stability balls, a squat rack, kettlebells, or any other piece of expensive equipment to get lean
and ripped.
All you need is a little bit of space, your own body, and the determination to put in the
workthats the secret formula to getting lean right at home.
Theres nothing better than being able to get an awesome workout in without having to fight
traffic just to get to the gym. I dont know about you, but Im all about convenience.
This program is made up of strictly bodyweight exercises, with the only piece of equipment
being a pull-up bar. If you dont have a pull-up bar, I highly recommend buying one from your
local sporting goods store that fits right in your doorway.
As someone whos weighed as much as 210 pounds, Ive had the same bar for over 5 years and
never ran into any issues (knock on wood!).
I designed this program so that you can add muscle, while still burning a lot of fat, all in only 28
days. You CAN do this, just stick to the program, work your butt off, and push to improve in
every single session.
Youll only be working out 4 days per week, with the other 3 days focused on recovery and
nutrition. Your body needs to rest, thats when all the magic happens! You dont need to be
working out 5, 6 or 7 days per week. Its overkill and only going to lead to injury.
Instead, put forth maximum effort 4 times per week and I promise the results will come.
If you ever have any questions or comments, you can always post them to our Facebook Fan
Page. I would love to hear from you!
Train safe and get after it in the next 28 days of commute-free workouts.
You got this!

Derek Wahler, CTT, CPT


Certified Turbulence Trainer
Creator, 28 Day Lean & Ripped Program
Creator, 10-Minute Fat Loss
Creator, 100 Rep Challenge Stacks

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Train Safe!

Dont do any exercise that you arent sure how to do properly. Get feedback from a
certified trainer or ask for a way to modify the exercise.

If you feel any pain at all, please stop!

Dont be afraid to take extra rest periods if necessary. I want you to push yourself
throughout each exercise, but if your form is getting sloppy, or you cant catch your
breath, take a break and jump back in when youre ready.

If you have had previous medical conditions or injuries, please see your doctor before
starting this or any other workout program.

Please dont switch the exercises or workouts around. They are designed this way for a
reason, all you need to do is stick to the plan.

Try each exercise; dont sell yourself short by claiming you cant do something before
even trying it. If it turns out that you cant do a particular exercise, you can always ask
for a modification.

Never, ever give up!

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28-Day Bodyweight Extreme Lean & Ripped Program Guidelines

Disclaimer: See your physician before starting any exercise or nutrition program. You must
have a complete physical examination if you are sedentary, if you have high cholesterol, high
blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please
discuss all nutritional changes with your physician or a registered dietician.

Train with these workouts 4 days per week for four weeks
The workout schedule is based on training four days per week with three off days.
Do 30 minutes of low-intensity exercise on off-days, but dont let this workout impair
your recovery or limit your performance in the real workouts.
o For example, going for a walk, bike riding, playing with your kids, stretching, etc.
Start every workout with this warm-up circuit.

Bodyweight Warm-Up Circuit


Go through the circuit twice before moving on to your workout. There is no scheduled rest
between exercises, only rest if you need to.

Jumping Jacks 20 reps


Bodyweight Squats 15 reps
Close Grip Push-Ups 8 reps
Prisoner Forward Lunges 10 per leg
Stick Ups 10 reps
Spiderman Climb 10 reps per side
o Rest 30 seconds, repeat 1 more time

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Day 1 Workout A: Upper Body Max Pump


1) Spiderman Push-Up (12)
2) Eccentric Chin-Ups (8)
a. Rest 1 minute and repeat 3 more times

3) Decline Close Grip Push-Ups (12)


4) Pull-Ups (8)
a. Rest 1 minute and repeat 2 more times

5) Eccentric Push-Ups (15)


6) Bodyweight Row (15)
a. Rest 30 seconds and repeat 2 more times

7) Wall Sprint 30 seconds


8) Double Jump Burpees 30 seconds
a. Rest 30 seconds, repeat 1 more time
Stretch as needed

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Day 2 Workout B: Lower Body Power Guantlet


1)
2)
3)
4)
5)

Bodyweight Squat (12 w/ 5-second hold at the bottom)


Lunge Hold (20 seconds)
Bodyweight Squat (10 w/ 6-second hold at the bottom)
Lunge Hold (20 seconds/other leg)
Wall Squat (30 seconds)
a. Rest for 1 minute, repeat 2 more times

6)
7)
8)
9)

Switch Lunge (10)


Plank Jacks (15)
Switch Lunge (10/other side)
Prisoner Jump Squat (12)
a. Rest for 1 minute, repeat 2 more times

10) Close Grip Push-Ups w/ 1 foot off the ground (8)


11) Sprint Shuttle (8)
a. Do as many rounds as you can in 3 minutes. Rest only when necessary
12) Squat Punisher 20 seconds on, 10 seconds hold x 8 rounds (4 minutes)
a. Perform Bodyweight Squats for 20 seconds, then hold the low squat position for
10 seconds. Thats 1 round, complete a total of 8 rounds, one right after the
other.
Stretch as needed
Day 3 Rest & Recovery

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Day 4 Workout C: Unleash the Hounds


1) Decline Spiderman Push-Up (10)
2) Eccentric Pull-Ups (8)
a. Rest 1 minute, repeat 2 more times

3) Geronimo (8)
4) Switch Grip Pull-Ups (8 total, switch hand placement after 4)
5) Combo Mountain Climbers (10/leg)
a. Rest 40 seconds and repeat 2 more times.

6) Push-Up w/ 5 second hold at the bottom (8)


7) Prisoner Bodyweight Squats (15)
8) Plank to Triceps Extension (12)
a. Rest 30 seconds and repeat 1 more time

9) Cross Body Mountain Climber Burpees (10)


10) High Knees Sprint in Place (30 seconds)
11) Plank w/ arm and foot raised (30 seconds switch arm/foot next round)
a. Rest 30 seconds and repeat 1 more time
Stretch as needed

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Day 5 Workout D Athletic Power


1) Bulgarian Split Squat 1 Reps (10/leg)
2) Side Plank w/ Leg Raise (8/side)
a. Rest 40 seconds, repeat 2 more times

3) Crossover Lunges w/ 3 second pause at the bottom (8/leg)


4) Squat Jump (12)
5) Low Push-Up Hold (20 seconds)
a. Rest 30 seconds and repeat 3 more times

6) Bear Crawl (8)


7) Low Squat Hops (12)
8) Close Stance Bodyweight Squats (15)
a. Rest 30 seconds, repeat 2 more times

9) Squat Thrust (6)


10) Total Body Extensions (6)
a. Do as many rounds as possible in 2 minutes.
Stretch as needed
Day 6 and 7 Rest & Recovery

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Exercise Library
Jumping Jacks

Start with your feet shoulder width apart and your hands at your sides.
Jump your feet out and raise your arms above your head.
Jump your feet back in and lower your arms.
Keep your arms straight at all times.

Bodyweight Squats

Stand with your feet a little wider than shoulder width apart.
Extend your arms out straight in front of you.
Push your hips backward, like youre sitting back into a chair.
Squat down as far as possible.
Keep your back flat, shoulders and chest up, while looking straight ahead.
Keep your weight on your heels, explode back up by pushing with your glutes, hamstrings and
quadriceps.

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Close Grip Pushups

Start in the pushup position, with your hands slightly closer than shoulder width apart.
Brace your abs and lower yourself until youre an inch off the ground.
Push through your chest, shoulders and triceps back to the starting position.
Keep your body in a straight line at all times.
Keep your elbows tucked in against your side.

Prisoner Forward Lunge

Start with your feet shoulder width apart.


Place your hands behind your head and interlock them together.
Flex your elbows back, do not let your elbows creep in closer to your head.
Step forward with one leg, slightly longer than a normal step. Keep your back toes on the
ground and use them for balance. The back knee should be bent.
Lower your body until your front thigh is parallel to the ground, keeping your back flat.
Push back up to the starting position through the heel of your front foot. Switch legs.

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Stick Ups

Stand up against a wall. Your back and butt should be touching the wall, while theres a small
gap between the wall and your lower back.
Raise your arms straight up against the wall.
Slowly lower your arms and bring your elbows down toward your ribs.
Keep your arms and hands in contact with the wall at all times. Once you cant bring your arms
down any further, slowly raise them back up and reach up as high as you can.
Repeat this process keeping tension on the back at all times.

Spiderman Climb

Start in a pushup position with your abs braced.


Pick up one foot off the floor, slowly bring your knee up outside of your shoulder and touch
your foot to the floor, near your hand.
Pause briefly and then return your foot to the starting position, without raising your hips.
Alternate sides for the specified time period.

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Spiderman Pushups

Start in the pushup position, with your hands slightly wider than shoulder width apart, and
brace your abs. Keep a straight line from your shoulders to your toes.
Lower yourself in a controlled motion until youre an inch from the ground.
As you lower yourself, bring your right knee up to your right elbow.
Keep your foot off the ground as you do this.
Push through your chest, shoulders and triceps to return to the starting position, and return
your leg to the starting position as well. Alternate sides for the specified number of reps.

Eccentric Chin Ups

Place your hands on the bar with an underhand grip, so your palms are facing you.
Pull yourself up until your chest reaches bar level. You can also use a step or chair to assist you.
Use a timer or count to 5 seconds while you slowly lower yourself back down under control. The
lowering phase is the eccentric motion, which were emphasizing with this exercise.

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Decline Close Grip Pushups

Place your feet up on the bench behind you.


Assume the regular close grip pushup position, with your hands in a little closer than shoulder
width apart.
Brace your abs and squeeze your glutes together.
Lower yourself down until youre an inch above the ground.
Push through your chest, shoulders and triceps.
Keep your elbows tucked right against your side the entire time.

Pull Ups

Place your hands on the bar, slightly wider than shoulder width apart, with an overhand grip.
Pull yourself up until your chest reaches bar level.
Slowly lower yourself back down under control.

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Eccentric Pushups

Start with your hands slightly wider than shoulder width apart.
Brace your abs and keep a straight line from your shoulders to your toes.
Use a timer or count to 5 seconds while you slowly lower yourself down in a controlled motion,
until you are an inch off the ground.
Push yourself back up using your chest muscles, shoulders and triceps.
Keep your elbows in, do not let them flare out.

Bodyweight Row

Stand with your feet shoulder width apart.


Extend your arms out straight in front of you.
Slowly pull your shoulder blades together, creating internal tension in your muscles.
Imaging theres a pencil between your shoulder blades, and youre trying to snap it.
Return to the starting position.

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Wall Sprint

Start with your hands on a wall and your feet shoulder-width apart.
Keep your hands on the wall while lifting your knees up and sprinting in place.
Drive your knees up as high as you can while you sprint.
Each time you drive your right and left knee up thats 1 rep.

Double Jump Burpees

Start with your feet shoulder width apart.


Drop down onto your hands and feet, then thrust your feet back, so youre in the pushup
position. Do a pushup and then thrust your feet back in toward your chest.
From the crouching position, explode up and jump into the air, with your arms raised above
your head (take out the jump if youre on a hard surface).
Land softly and immediately jump up one more time.

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Lunge Hold

Stand with your feet shoulder width apart.


Step forward with your right leg, taking a slightly larger step than normal, into a lunge position.
Drop your left knee slightly above the ground and drive your toes into the ground. Keep your
torso upright.
Hold for the specified time period.

Wall Squat

Stand with your feet slightly wider than shoulder width apart, with your back up against the
wall.
Lower yourself down into the squat position.
Keep your abs braced, back against the wall and hold for the specified time period.

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Switch Lunges

Stand with your feet shoulder width apart.


Step forward with your right leg, taking a slightly larger step than normal, into a lunge position.
Drop your left knee slightly above the ground and drive your toes into the ground. Keep your
torso upright.
Drive through your right leg and return to the starting position.
Then with the left leg, perform a reverse lunge. Take a big step backward with your left leg,
while keeping your right leg stationary. Drive through your right leg and return to the starting
position.
Thats one repetition, continue for the specified number of reps.
Next time, switch legs (left leg does the forward lunge, right leg does the reverse lunge)

Plank Jacks

Start in the plank position, with your forearms and toes on the ground, supporting your
weight. Your feet should be close together.
Keep your abs braced and squeeze your glutes together.
Keeping your body as straight as possible, jump your feet out and then back in. Thats
considered 1 rep.

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Prisoner Squat Jumps

Stand with your feet slightly wider than shoulder width apart.
Place your hands behind your head and interlock them together.
Flex your elbows back, do not let your elbows creep in closer to your head.
Start the movement at the hip joint. Push your hips backward, like youre sitting back into a
chair.
Squat as deep as possible, do not round your lower back.
From the low squat position, use your glutes, hamstrings and quadriceps to jump up into the air.
Land softly and repeat. Keep your torso upright.

Sprint Shuttle

For this exercise, youll need a 20-30 foot area that you can use for short sprints.
Start on one end, sprint over to the other end and touch the ground.
Then immediately sprint back to the other end and touch the ground again.
Continue sprinting back and forth, touching the ground each time.
Down and back is 1 repetition.

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Decline Spiderman Pushups

Start in the pushup position, with your feet on an elevated surface, your hands slightly wider
than shoulder width apart, and brace your abs. Keep a straight line from your shoulders to your
toes.
Lower yourself in a controlled motion until youre an inch from the ground.
As you lower yourself, bring your right knee up to your right elbow.
Keep your foot off the ground as you do this.
Push through your chest, shoulders and triceps to return to the starting position, and return
your leg to the starting position as well. Alternate sides for the specified number of reps.

Eccentric Pull Ups

Place your hands on the bar with an overhand grip, so your palms are facing away from you.
Pull yourself up until your chest reaches bar level. You can also use a step or chair to assist you.
Use a timer or count to 5 seconds while you slowly lower yourself back down under control. The
lowering phase is the eccentric motion, which were emphasizing with this exercise.

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Geronimo

Start with both knees on the ground, your torso upright, and hands up next to your
chest.
Slowly lean forward and let your upper body fall toward the ground.
As youre falling forward, reach your hands out to make contact with the ground.
Lower yourself to the bottom push-up position, then push back up with your chest,
shoulders and triceps.
Push your upper body away from the ground and back to the starting position.
This is an explosive movement, do regular push-ups if youre unable to perform this
exercise properly.

Check out the video demonstration here - http://www.youtube.com/watch?v=gnwNl19v648

Switch Grip Pull Ups

Place your hands on the bar, slightly wider than shoulder width apart.
Have the palm of one hand facing you and the palm of the other hand facing away.
Pull yourself up until your chest reaches bar level.
Slowly lower yourself back down under control.
Repeat for the specified number of reps and then switch your hand placement.

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Combo Mountain Climbers

Start in the pushup position, with your hands slightly wider than shoulder width apart.
Brace your core and keep a straight line from your shoulders to your toes.
Bring your right knee up toward your chest in a straight line. Then bring your right knee
across your body toward your left elbow. Once youre there, bring it back to the
starting position.
Repeat with the other leg. Remember to do this in a slow, controlled motion.
Keep your body in a straight line, dont let your hips sag or raise up too high.

Pushups

Start with your hands slightly wider than shoulder width apart. Brace your abs and contract
your glutes, so theres a straight line from your shoulders to your toes.
In a controlled motion, lower yourself down until youre an inch above the ground.
Push yourself back up, using your chest, shoulders and triceps.
Keep your elbows in at a 45 degree angle, do not let them flare out.

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Prisoner Bodyweight Squats

Stand with your feet a little wider than shoulder width apart.
Place your hands behind your head and interlock them together.
Flex your elbows back, do not let your elbows creep in closer to your head.
Push your hips backward, like youre sitting back into a chair.
Squat down as far as possible.
Keep your back flat, shoulders and chest up, while looking straight ahead.
Keep your weight on your heels, explode back up by pushing with your glutes, hamstrings and
quadriceps.

Plank to Triceps Extension

Lie on your stomach with your toes and forearms on the ground.
Raise your body up in a straight line.
Brace your abs, squeeze your glutes and drive your elbows back toward your groin (dont
actually move your elbows).
Keep your hands on the ground and use your triceps to push yourself up so that your arms are
completely straight.
Lower yourself back down into the plank position thats 1 rep.
Dont lift your hands off the ground. Keep them in contact with the ground at all times.

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Cross Body Mountain Climber Burpees

Start with your feet shoulder width apart.


Drop down onto your hands and feet, then thrust your feet back, so youre in the pushup
position. Do a pushup, followed by one repetition of the cross body mountain climbers (see
description below) and then thrust your feet back in toward your chest.
Explode back up to the starting position with your arms raised overhead.

High Knees Sprint in Place

Start in an athletic position, with your feet slightly wider than shoulder width apart.
In a running motion, drive your left knee up toward hip level, while also bringing your right arm
up. Then do the same with the other leg and arm.
Sprint in place as fast as you can, while using good form and bringing your knees up to hip level.

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Plank w/ Arm & Leg Raise

Start in the plank position (see description above).


In a controlled motion, lift your right arm out, keep it straight and stretch it out as far as
possible.
While moving your right arm, contract your left glute and raise your left leg up in the arm,
keeping it in a straight line.
Hold for 3 seconds and then repeat with opposite arm and leg.
Alternate sides for the specified time period.

Bulgarian Split Squat 1 Reps

Stand with your feet shoulder width apart.


Lift one foot up and place it on a bench behind you. Step out with your other foot on the
ground.
Contract your glutes, brace your abs and keep your lower back flat.
Lower your body until your front thigh is parallel to the ground.
Keep your shoulders and chest up, always looking straight ahead.
Push yourself up only halfway, using the heel of your front foot.
Lower your body back down and then push all the way back up.

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Side Plank w/ Leg Raise

Lie on your left side.


Support your bodyweight with your knees and left elbow.
Raise your body up in a straight line.
Keep your back straight and your hips up. Brace your abs and squeeze your glutes.
Raise your top leg up and then back down under control. Thats 1 rep.

Crossover Lunge

Stand with your feet a little wider than shoulder width apart.
Bring your right leg across your body, drop your hips and bend at both knees.
Push back up using the heel of your front foot and then switch legs.
Keep your shoulders square and chest up at all times.

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Squat Jumps

Stand with your feet slightly wider than shoulder width apart and your arms straight out.
Start the movement at the hip joint. Push your hips backward, like youre sitting back into a
chair.
Squat as deep as possible, do not round your lower back.
From the low squat position, use your glutes, hamstrings and quadriceps to jump up into the air.
Land softly and repeat. Keep your torso upright.

Low Pushup Hold

Start with your hands slightly wider than shoulder width apart. Brace your abs and contract
your glutes, so theres a straight line from your shoulders to your toes.
In a controlled motion, lower yourself down until youre an inch above the ground.
Keep your elbows in at a 45 degree angle, do not let them flare out.
Hold for the specified time period.

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Bear Crawl

For this exercise, youll need a 20-30 foot area that you can use for bear crawls.
Start on one end, with your feet and hands on the ground. Move forward on your hands and
feet to get to the other end.
Turn around and come back.
Continue bear crawling back and forth. From the starting position to the other end is one rep,
so going down and back is considered 2 reps.

Low Squat Hops

Stand with your feet slightly wider than shoulder width apart. Brace your abs and drop your
hips back into a low squat position.
From this low squat position, do small hops off the ground with both feet.
Keep your torso upright and land softly with each hop.

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Close Stance Bodyweight Squats

Stand with your feet in a little closer than shoulder width apart.
Extend your arms out straight in front of you.
Push your hips backward, like youre sitting back into a chair.
Squat down as far as possible.
Keep your back flat, shoulders and chest up, while looking straight ahead.
Keep your weight on your heels, explode back up by pushing with your glutes, hamstrings and
quadriceps.

Squat Thrusts

Start in the pushup position, with your hands slightly wider than shoulder width apart.
Brace your abs and keep a straight line from your shoulders to your toes.
Jump both feet up towards your chest. Once they hit the ground, jump back out to the starting
position.
Dont let your hips raise up when you jump.

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Total Body Extensions

Start with your feet slightly wider than shoulder width apart. Brace your abs.
Squat down quickly into a quarter squat and swing your arms back behind your sides.
Explode up onto your toes and swing your arms up overhead.
Lower back down in a controlled motion to the starting position and immediately explode back
up again. Continue this movement for the specified time period.
This is a no-impact replacement for jumping.

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