Professional Documents
Culture Documents
Sixpackfactorys Big Book of Workouts by Peter Carvell PDF
Sixpackfactorys Big Book of Workouts by Peter Carvell PDF
com
Due to the physical nature of the information contained in this publication, it is highly
recommended that anybody considering any exercise regime consult a doctor or physician
before embarking on any workout or exercise plan.
It is the responsibility of the individual to make sure that he or she is in good physical and
mental condition before embarking or following any of the information in this publication.
www.sixpackfactory.com
Copyrighted by Carvell Productions 2018 – 2028
All rights reserved. No part of this publication may be used or reproduced in any manner
whatsoever without prior written consent of the author.
Published by Carvell Productions, Berkshire, United Kingdom.
www.sixpackfactory.com
When I created my YouTube channel way back in 2006 to help me stay
motivate during my own body transformation, I could have never
dreamed that over a decade later we would still be uploading weekly
workout videos, have more than 1.4 million amazing subscribers and
have created one of the top home body transformation resources with
Sixpackfactory.com.
The one downside with having uploaded hundreds of workout videos for
over 11 years is that it can take ages searching and finding the one that
might be just right for you.
www.sixpackfactory.com
Understanding The Information On The Workout Pages
1) Workout Name
3) The Workout
Structure And How
To Use The
Exercises
www.sixpackfactory.com
Get The Best Results From These Workouts With Our
Free Challenges
A few years back I realized that one of the main concerns that our subscribers had was
how to actually use all my home workouts.
Should they use one workout over and over or combine some of them?
Which ones fit together if they want to lose fat and get ripped?
Which can be used by beginners and which are for more advanced users?
Etc…..
So I decided to create free workout programs where I actually show you day by day how to
use these workouts over a 7 to 21 day period to get the best results.
I call these workout programs challenges and below each workout you will find the
challenge that relates to that workout but I also quickly want us to look each one of these
challenges now so that you know which one is right for you.
________________________________________________________________________
7 DAY FAT LOSS KICK START – This program is perfect for you if you are a beginner or
if you simply want to make sure you kick start your weight loss journey for the final time,
properly.
21 DAY BODYWEIGHT CHALLENGE – This program is perfect for you if you are
beginner to intermediate and don’t have any equipment or you enjoy workouts where you
only use bodyweight exercises.
www.sixpackfactory.com
21 DAY TRI-BATA CHALLENGE – If you are intermediate, don’t have a lot of time and
enjoy simple workouts then this challenge is for you. Each workout is just 9 to 15 minutes
long and only uses 3 exercises per workout.
21 DAY FAT LOSS CHALLENGE – This was our very first free challenge and it uses
some of our very best home workouts. It is perfect for intermediate to advanced users.
TABATA MAYHEM – If you love Tabata workouts as much as I do then this is the
challenge for you. It is for intermediate to advanced users and although similar in workouts
structure to the TRI-BATA challenge workouts, these workouts have more than 3
exercises and are a bit longer.
21 DAY EXTREME FAT LOSS CHALLENGE – If you are advanced or are ready to take
things a step up after you completed one of the beginner or intermediate challenges then
this challenge is for you.
www.sixpackfactory.com
BELLY FAT DESTROYER CHALLENGE – If you have been following us for the last
decade then you will know that every time we add 100k subscribers to our YouTube
channel I unleash one of these extreme full body fat burning workouts onto you all. So if
you are advanced and you feel you are ready for our most extreme challenge then this
one is for you!
www.sixpackfactory.com
www.sixpackfactory.com
The Best 6 Pack Abs Workout for Beginners
Exercises:
• Dumbbell Crunch
• Reverse Crunch
• Bicycle Crunch
• Walking Plank
Workout Structure:
There are four exercises in this workout. Perform exercise 1 for 20 seconds and rest for 10
seconds before moving onto the next exercise in the circuit. Complete all four exercises.
Repeat the full circuit four times in total.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 min Extreme TRI-Bata Fat Loss Home Workout
Exercises:
• Mountain Lion
• Dumbbell Skiers
• Squat Jack
Workout Structure:
There are three exercises in this workout. Perform exercise 1 for 20 seconds and rest for
10 seconds before moving onto the next exercise in the circuit. Complete all 3 exercises.
Repeat the full circuit ten times in total
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 min AMRAP Body-Weight Workout
Exercises:
• Walking Lunges
• Crocodile / Staggered Push Ups
• Crab Walk
• Bear Crawls
Workout Structure:
There are four exercises in this workout. Perform each exercise over a distance of 10
meters. The exercises are completed as a circuit, resting only when needed. Do as many
rounds as you can in 15 minutes.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Ladders to Hell Fat Burning Workout
Exercises:
• Renegade Row + Push Up
• Dumbbell Squat + Curl + Press
Workout Structure:
This is a metabolic flow workout consisting of two exercises. Complete one movement of
each exercise directly after each other to make one repetition. Follow the workout
sequence below. How high can you get up the ladder in 10 minutes. Begin with 5
repetitions on each side, moving up the ladder by one repetition per set until time is up.
Sequence:
• Right x 5 reps
• Rest x 5 sec
• Left x 5 reps
• Rest x 5 sec
• Right x 6 reps
• Rest x 6 sec
• Left x 6 reps
• Rest x 6 sec
• Right x 7 reps
• Rest x 7 sec
• Left x 7 reps
• Rest x 7 sec
Continue for 10 min moving up the ladder by one repetition with each set
https://youtu.be/zgnIWDLVnXM
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Burn Fat Fast with this 9 min HIIT Home Workout
Exercises:
• Side to Side Skiers
• Kick Through
• Push-Up Jack
Workout Structure:
There are three exercises in this workout. Perform exercise 1 for 20 seconds and rest for
10 seconds before moving onto the next exercise in the circuit. Complete all 3 exercises.
Repeat the full circuit six times in total
https://youtu.be/t4D3Paqy8Zc
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Belly Fat Destroyer 2
Exercises:
Push Up
Squat Thrust
Burpee (no push up)
Workout Structure:
You have 3 exercises combined with a ladder workout structure. Start with 1 rep of each
exercise in order, and move up the ladder until your time is up, adding a repetition with
each consecutive set. How high up the ladder can you go? Continue until your time is up
(10-15 min) and see how many reps you can do.
https://youtu.be/6OUFdyWwKpg?list=PLmLz07wH63h59VvzZt9L63VR1LBUnwgtq
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 min of This Workout Burns Belly Fat Fast
Exercises:
• Push-Up Jack
• Side to Side Squat Jumps
• DB Squat, Curl & Press
• Quick Feet
• Walking Plank
Workout Structure:
There are 5 exercises in this workout. Each exercise is completed in a circuit, for 30
seconds. Rest at the end of the circuit for 30 seconds and repeat the workout from the
start for a total of 4-6 sets.
https://youtu.be/WITzgVRDQCY
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
12 min Body-Weight MET-CON Workout
Exercises:
• Jumping Jacks
• Spider-man Push Up
• Lunge Jumps
• Hollow Hold Rock
Workout Structure:
This workout consists of 3 body weight exercises and 1 cardio exercise. Each exercise is
performed for 20 seconds, resting for 10 seconds before moving onto the next exercise in
the sequence. Begin with the first body weight exercise and continue with the order
shown below until all 3 exercises are completed. Each body weight exercise is followed by
the cardio exercise in between, which is also performed for 20 seconds with 10 seconds
rest. Repeat the circuit workout for 4-6 sets.
https://youtu.be/8cMDQdzypNc
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
12 min Home Workout Replaces One Hour in Gym
Exercises:
• Cross Touch Push-Ups
• Jack Knives
• DB Squat, Curl and Press
Workout Structure
There are three exercises in this workout. Perform exercise 1 for 20 seconds and rest for
10 seconds before moving onto the next exercise in the circuit. Complete all 3 exercises.
Repeat the full circuit eight times in total.
https://youtu.be/Wdob5lui27Q
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Build a Bigger Chest at Home with this 4 minutes Push
UP Workout
Exercises:
• Push Ups
Workout Structure
Complete 5 repetitions of regular push ups. After the 5th push up, hold the bottom
position of the push up for 5 seconds. (This is an isometric or static hold). Continue with
this format for 4 minutes.
• 5 x Push Ups
• 5 sec (Isometric) Hold - at the Bottom Of Push Up
Continue x 4 min
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Ultimate Travel Workout
Exercises:
• Cardio Exercise: Jumping Jacks
• Push Ups
• Forward Lunges
• Pike Press
• Reverse Lunges
• Close Grip Push Ups
Workout Structure:
There are 5 body weight exercises and 1 cardio exercise. Perform 20 repetitions of the
cardio exercise, followed by 10 repetitions of a body weight exercise. Continue until you
have completed each exercise in the order shown, alternating between cardio and body
weight exercises. Repeat this full circuit for a total of three sets.
• 20 x Jumping jacks
• 10 x Push Ups
• 20 x Jumping Jacks
• 10 x Forward Lunges
• 20 x Jumping Jacks
• 10 x Pike Press
• 20 x Jumping Jacks
• 10 x Reverse Lunges
• 20 x Jumping Jacks
• 10 x Close Grip Push Ups
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Belly Fat Destroyer 3
Exercises:
Workout Structure:
There are 5 exercises in this workout and you will complete each exercise in the order
listed below as a circuit. This is a ladder workout so you will start with 12 repetitions of
each exercise and continue down the ladder until you reach 2 repetitions. The repetitions
are listed as 12, 10, 8, 6, 4 and 2. See how quickly you can do this. Rest 1 minute
between sets if needed.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Build An Amazing Upper-Body With This Push-Up
Workout
Exercises:
• Wide arm Push Up
• Normal Push Up
• Diamond Push Up
• DB Renegade Rows
• Pike Press
Workout Structure:
Complete only one repetition of each of the 5 push-up exercises listed without rest. Do as
many rounds of this as you can in 5 minutes.
https://youtu.be/EsX7QiKNyb8
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Do This To Build Eye Popping 6 Pack Abs At Home
Exercises:
• Band Crunches
• Band Reverse Crunches
• Band Heel Touches
Workout Structure
This workout consists of three exercises. Complete 3 sets of each exercise in the order
shown. Perform each exercise to failure.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Best Beginner Fat Loss Workout
Exercises:
• Walk-Out
• Forward Lunge
• Bent Knee Push-Up
• Plank to Downward-Dog
• Jumping Jacks
Workout Structure:
This workout consists of a functional, lower body, upper body, core and cardio exercise.
Complete each exercise in the sequence shown. Perform six repetitions of each exercise,
except for the cardio exercise where you perform 20 repetitions. Continue for 10 minutes.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Burn Fat Fast With This 15 Min Full Body Home
Workout
Exercises:
Workout Structure
There are three exercises in this workout. Perform exercise 1 for 20 seconds and rest for
10 seconds before moving onto the next exercise in the circuit. Complete all 3 exercises.
Repeat the full circuit ten times in total
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Body-Weight Triceps Home Workout For Mass - Work
All 3 Tricep Heads
Exercises:
• Dips
• Diamond Push Ups
• Overhead Press
Workout Structure
This workout consists of 3 exercises. Complete 3 sets of 8-15 repetitions of each exercise
in the order shown.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Build An Amazing Upper Body At Home With These 3
Moves
Exercises:
Workout Structure
This workout consists of 3 combo full body exercises. Complete each exercise to failure,
rest 30 seconds and move onto the second and third exercise in listed. Continue this
circuit of exercises for 20 minutes.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
3 Best Body-Weight Bicep Exercises For Mass - Build
Bigger Arms At Home
Exercises:
• Head Bangers
• Neutral Grip Pull UP
• Chin Ups - wide and close grip
Workout Structure
This workout consists of 3 exercises. Complete 3 sets of each exercise to failure in the
order shown. Rest 1.5 minutes between each set and exercise.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Belly Fat Destroyer 5
Exercises:
Workout Structure:
This workout consists of 3 combo’s. Each combo contains a full body exercise and a
cardio exercise. Begin with combo 1 and complete 5 sets of this combo following the reps
and time listed before moving onto combo 2. Follow the same procedure with combo 3.
Combo 1:
Plyo Pike Push Up x 10 reps
Jumping Jacks x 10 seconds
Rest x 10 seconds
Complete 5 sets
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Ultimate Beginner Home Muscle Building Workout
Exercises:
• Push Up
• Bent Over Row
• Shoulder Press
• Half Squat
Workout Structure
There are 5 exercises in this workout. Complete 5 repetitions of each exercise as a circuit,
in the order shown. Repeat for 7 sets.
• Push UPs x 5
• Bent Over Row x 5
• Shoulder Press x 5
• Squats x 5
Repeat 7 times
https://youtu.be/qCNgyuI2hU8
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min HIIT Home Workout For Fat Loss - TRI-Bata
Exercises:
• Sprints
• Side to Side Skiers
• Half Burpee
Workout Structure
This workout consists of 3 exercises. Complete each exercise for 20 seconds, resting 10
seconds, before moving onto the next exercise in the circuit. Repeat the circuit for a total
of 10 times.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
12 Min Beginner Fat Loss Workout
Exercises:
Workout Structure
This workout consists of an upper, lower, core and cardio exercise. Follow the order
shown below performing each exercise in the circuit for 15 seconds, resting 15 seconds
between exercises. You can increase the difficulty of this workout by increasing the
exercise time to 20 seconds and decreasing the rest to 10 seconds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Burn Fat Fast With This 15 Min Extreme Home Workout
Exercises:
• Walking Burpee
• DB Bent Over Row & Straight Leg Deadlift
• Plié Squat & Press
• Lunge + Hammer Curls
• Walk Out + Close Grip Push Up
• Jumping Jacks
Workout Structure:
This workout consists of 5 full body exercises and 1 cardio exercise. Each exercise is
performed for 20 seconds, resting for 10 seconds before moving onto the next exercise in
the sequence. Begin with the first full body exercise and continue with the order shown
below until all 5 exercises are completed. Each full body exercise is followed by the cardio
exercise in between, which is also performed for 20 seconds with 10 seconds rest.
Repeat the circuit workout for 2-5 sets.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min Of This Burns Belly Fat Fast: Extreme Tabata
HIIT
Exercises:
Workout Structure:
This workout consists of 3 exercises. Complete each exercise in the order shown, as a
circuit, for 20 seconds, resting 10 seconds in-between exercises and sets. Repeat for a
total of 10 rounds.
Repeat 10 times
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Ultimate Beginner Home Muscle Building Workout:
Exercises:
• Band Push Up
• Band Bent Over Row
• Band Squat
• Band Shoulder Press
• Band Straight Leg Deadlift
Workout Structure:
This workout consists of 5 exercises performed in a circuit. Perform 10 repetitions of each
exercise in the order shown below. Rest 60 seconds and continue with the circuit for 15
minutes.
• Band Push Up x 10
• Band Bent Over Row x 10
• Band Squat x 10
• Band Shoulder Press x 10
• Band Straight Leg Deadlift x 10
• Rest 60 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min Extreme DB Fat Loss Workout
Exercises:
• DB Swings
• Renegade Rows + Push Up
• Plié Squat + Press
• Gorilla Swings V2
Workout Structure:
This workout consists of 4 full body exercises. Each exercise is performed in a circuit, in
the order shown. Perform 16 repetitions of each exercise. Rest 30 seconds after each
circuit and do as many circuits as you can in 15 minutes.
• DB Swings x 16 Reps
• Renegade Rows + Push Up x 16
• Plié Squat + Press x 16
• Gorilla Swings V2 x 16
• Rest 30 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Towel Fat Burning Workout
Exercises:
Workout Structure:
This workout consists of 4 exercises. Each exercise is performed in a circuit, in the order
shown. Perform 10 repetitions of each exercise (5 repetitions on one arm/leg exercises).
Rest 20 seconds after each circuit and do as many circuits as you can in 15 minutes.
• MC Push UP x 10
• Sliding Side Squat (L) x 5
• Plank Slide Through x 10
• Sliding Side Squat (R) x 5
• Rest 20 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min Extreme HIIT Fat Burning Cardio Workout
Exercises:
• Skiers
• Push UP Jack
• Burpee
Workout Structure:
This workout consists of 3 exercises. Each exercise is performed in a circuit, in the order
show. Complete each exercise for 20 seconds, resting 10 seconds before moving onto
the next exercise in the sequence. Repeat for a total of 10 rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Belly Fat Destroyer Workout 6
Exercises:
Push UP Plank
Mountain Climbers (feet to outside of hands)
Combo Exercise: Mountain Climber Jack Combination
Workout Structure:
This workout consists of 3 exercises combining your core and cardio. Perform each
exercise listed below for 20 seconds immediately after each other in a circuit. This is one
set. Continue for a minimum of 10 sets. The push up plank exercise is the rest or active
recovery exercise.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Super Slow Workout Burns Fat & Builds Muscle
Exercises:
• Push Up
• Squat
Workout Structure:
This workout consists of only 2 exercises. Each exercise is performed super-slowly.
Perform 1 repetition of each exercise alternating between the two exercises for 10-15
minutes. Each repetition will take 20 seconds to complete. 10 seconds to slower and 10
seconds to rise.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Most Fun & Intense Fat Loss Workout Ever
Exercises:
• Burpees
• Push Ups
• Squats
Workout Structure:
This workout consists of 3 exercises. You have 1 minute to complete 5 Burpees and 10
Push-ups. Whatever time remains is your rest period. During the 2nd minute you perform
5 Burpees and 10 Squats. Whatever time remains is your rest period so work as quickly
as possible. Repeat for 5-10 rounds.
Within 60 seconds do
• 5 x Burpees
• 10 x Push-Ups
• Whatever time remains is your rest period
Within 60 seconds do
• 5 x Burpees
• 10 x Squats
• Whatever time remains is your rest period
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Ultimate 15 Min DB Fat Burning Workout
Exercises:
Workout Structure:
This workout consists of 4 exercises to be completed in a circuit in the order shown.
Perform each exercise for 30 seconds and rest for 60 seconds at the end of the circuit.
Complete 6 rounds of this circuit.
• Rest 60 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
18 Min Extreme MMA (Mixed Martial Arts) Fat Burning
Workout
Exercises:
Workout Structure:
This workout consists of 5 exercises. Each exercise is to be performed for 60 seconds in
a circuit, following the sequence below. Rest 60 seconds and repeat from the start for a
total of 3 sets.
• Rest 60 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min Zero Cardio Fat Burning Home Workout
Exercises
Workout Structure:
This workout consists of only 2 exercises. Each exercise is alternated, in the order shown.
Perform 10 repetitions on the left of each exercise, and then 10 repetitions of each
exercise on the right. Continue for 15 minutes.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Tri-Bata Workout. 15 Min Fat Burning HIIT Workout
Exercises:
• Surfer
• Quick Burpee
• Kick Through
Workout Structure:
There are 3 exercises in this workout to be performed in a circuit. Perform each exercise
for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit.
Repeat for a total of 10 rounds.
• Surfer x 20/10
• Quick Burpee x 20/10
• Kick Through x 20/10
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min Of This Burns Fat And Builds Muscle - Zero Cardio
Exercises:
• Chin-ups
• Deep squats
• Knee raises
Workout structure:
There are 3 exercises in this workout. Complete the exercises listed in a circuit. Begin
with 5 reps of each exercise. With each successive circuit add one repetition to each
exercise. Continue for 15 minutes to see how high up the ladder of repetitions you can
get.
Continue for 15 min as see how high up the ladder of repetitions you can get
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Low Impact Hiit Fat Burning Workout
Exercises:
• Push up hold
• Squat hold
• Walking burpees
Workout structure
This workout consists of 3 exercises to be performed in a circuit. Begin with 1 repetition of
the Push Up Isometric Hold. This requires you to hold yourself off the floor at the bottom
of a push-up position for 5 seconds. This is followed by 5 Walking Burpees. Immediately
thereafter perform 1 repetition of the Squat Isometric Hold where you hold the bottom of
the squat position for 5 seconds. Once all 3 exercises are completed, start again and
continue for 10-20 minutes.
• 1 repetition =
• 5 sec push up isometric hold
• 5 walking burpees
• 5 sec isometric squat hold
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
20 Min DB Weight Loss Workout
Exercises:
• Squat + DB Pulse
• Renegade Row + Push Up
• DB Skiers
• Gorilla Swings
• Squat, Curl + Press
Workout structure:
There are 5 exercises in this workout. Perform 15 repetitions of each exercise. Complete
the exercises in the order listed, as a circuit. Rest 30 seconds and perform as many
rounds of the circuit as you can in 20 minutes.
• Rest 30 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Belly Fat Destroyer Workout 7
Exercises:
DB Push Up
DB Bent Over Row
DB Push Press
DB Bicep Curl
DB Kickback
DB Forward Lunge Alternating Legs
DB Reverse Lunge Alternating Legs
Workout Structure:
This is a complex workout. Use the same set of dumbbells and perform all the exercises
straight after each other. Perform 10 repetitions of 7 exercises and repeat this circuit for 4-
6 sets. Rest where needed.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Screw Cardio - Tri-Bata Fat Burning Workout V2
Exercises
• Jack Knives
• DB Swings
• Hollow Hold Rock
Workout structure:
There are 3 exercises in this workout to be performed in a circuit. Perform each exercise
for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit.
Repeat for a total of 10 rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Super Effective Abs Workout - Beginners /
Intermediates
Exercises:
• MB Drop Off
• MB Russian Twist
• MB Reverse Crunch
Workout Structure
There are 3 exercises in this workout to be performed in a circuit. Perform each exercise
for 20 seconds, before moving onto the next exercise in the circuit. Rest for 20 seconds
and repeat the circuit for as many rounds as possible in 10 minutes.
• Rest 20 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min Fat Burning Complex Workout
Exercises:
• DB Push Ups
• DB Bent Over Rows
• DB Push Press
• DB Bicep Curls
• DB Kickbacks
• DB Alternating Forward Lunges
• DB Alternating Reverse Lunges
Workout structure:
This workout consists of 7 exercises. Perform each exercise for 10 repetitions as a circuit,
in the order shown. Rest 1 minute and repeat the circuit for as many rounds as possible in
15 minutes.
• DB Push UPs x 10
• DB Bent Over Rows x 10
• DB Push Press x 10
• DB Bicep Curls x 10
• DB Kickbacks x 10
• DB Alternating Forward Lunges x 10
• DB Alternating Reverse Lunges x 10
• Rest 1 min
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Best 6 Pack Abs Workout For Beginners
Exercises
• Dumbbell Crunch
• Reverse Crunch
• Bicycle Crunch
• Walking Plank
Workout structure:
There are 4 exercises in this workout to be performed in a circuit. Perform each exercise
for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit.
Repeat for a total of 4 rounds.
https://youtu.be/YgxyBrzwHhg
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
10 Min Hybrid Extreme Fat Burning Workout V2
Exercises
• Jumping Jacks
• Push Up - one leg in
• Squat Jumps
• Walkout + Close Grip Push UP
Workout structure
There are 4 exercises in this workout to be performed as a circuit. Perform each exercise
for 15 seconds, immediately after each other in the order shown below. Repeat for as
many rounds as possible in 10 minutes.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
12min MRT Fat Loss Workout
Exercises
Workout structure:
There are 3 exercises in this workout to be performed in a circuit. Perform each exercise
for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit.
Repeat for a total of 8 rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Screw Cardio! Beginner MET-CON Workout
Exercises:
• Squat
• Push Up
• DB Push Press
Workout structure:
There are 3 exercises in this workout to be performed in a circuit. Perform each exercise
for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit.
Repeat for a total of 10 rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Ultimate Core Workout
Exercises:
• Plank
• Side Plank Left
• Side Plank Right
• Reverse Plank
Workout Structure:
There are 4 exercises in this workout to be performed as a circuit. Perform each exercise
for 30 seconds before moving onto the next exercise in the circuit. Rest 30 seconds and
repeat as many rounds as possible in 10 minutes.
• Plank x 30 sec
• Side Plank Left x 30 sec
• Side Plank Right x 30 sec
• Reverse Plank x 30 sec
• Rest 30 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min Extreme Complex Fat Loss Workout
Exercises:
• Jumping Jacks
• Push UPs
• Deep Squats
• Pike Press
• Table Top Thrusts
• Close Grip Push UPs
Workout Structure:
There are 5 body weight exercises and 1 cardio exercise in this workout. Start with the
first body weight exercise and perform 10 repetitions of each exercise as a circuit in the
order shown. Between each of the body weight exercises complete 10 jumping jacks.
Perform as many rounds as possible of the circuit within 10 minutes.
• Push Ups x 10
• Jumping Jacks x 10
• Deep Squats x 10
• Jumping Jacks x 10
• Pike Press x 10
• Jumping Jacks x 10
• Table Top Thrusts x 10
• Jumping Jacks x 10
• Close Grip Push Up x 10
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Burn Fat & Build Muscle With This Extreme Full Body
Home Workout
Exercises:
• Band Push Up
• Band Squat
• Band Shoulder Press
• Band Straight Leg Deadlift
• Band Bent Over Row
Workout Structure:
There are 5 exercises in this workout to be performed in a circuit. Perform 10 repetitions
of each exercise in the order shown. Do as many rounds of the circuit as possible in 15
minutes.
• Band Push UP x 10
• Band Squat x 10
• Band Shoulder Press x 10
• Band Straight Leg Deadlift x 10
• Band Bent Over Row x 10
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The 12 min belly Fat Destroyer Workout
Exercises:
Gorilla Swings V1
Full Body DB Skiers
Gorilla Swings V2
Push-Up Jack
Gorilla Swings V3
Workout Structure:
There are 5 exercises in this workout and you complete each exercise in order for 20
seconds, resting only 10 seconds and then move onto the next exercise listed in the
circuit. Repeat this full circuit 5 times.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
20 Min Full Body Fat Burning Workout
Exercises:
Workout Structure
This workout consists of 5 exercises to be completed as a circuit in the order shown.
Complete 10 repetitions of the first, second and third exercise listed but only on one side
(left). Recover with 20 jumping jacks. Complete 10 repetitions of the third, second and first
exercise (reverse order) but this time to the other side (right). Finish off with 10 Full-Body
Jacks. See how many circuits you can do in 20-25 minutes.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
DB Belly Fat Demolisher Workout
Exercises:
• DB Pull Through
• DB Full Body Skiers
• DB Discus
Workout Structure
There are 3 exercises in this workout to be performed in a circuit. Perform each exercise
for 20 seconds before moving onto the next exercise in the circuit. Repeat for a total 10
rounds.
Repeat circuit 10 x
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
9 Min TRI-Bata Belly Fat Burning Workout
Exercises:
• Squat Jumps
• Tricep Combo
• Core Walkout
Workout Structure
There are 3 exercises in this workout to be performed in a circuit. Perform each exercise
for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit.
Repeat for a total of 6 rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Perfect Home Muscle Building Workout For Beginners
And Teenagers
Exercises:
• Push Ups
• Inverted Rows
• Pike Press
• Squat
Workout Structure:
This workout consists of 4 exercises. Begin with the first exercise and do as many
repetitions as you can within 3 minutes. Rest when needed. Once time is up rest for a full
minute before moving onto the next exercise in the sequence following the same workout
structure.
• Squat x 3 min
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
12min Unilateral Belly Fat Burning Workout V2
Exercises:
• Discus Thrower
• Lunge Walk Through
• Squat, Curl & Press
Workout Structure:
There are 3 exercises in this workout to be performed in a circuit.
Begin by performing exercise one to the left for 20 seconds, resting 10 seconds. Then
perform the same exercise to the right side for 20 seconds, resting 10 seconds before
moving onto the next exercise in the circuit.
Perform each exercise in the sequence first on the left side, followed by the right side.
Repeat the entire circuit from the start for a total of 4 rounds.
https://youtu.be/SP3CoT38x-A
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Belly Fat Destroyer Workout 12
Exercises:
Workout Structure:
Perform exercise 1 (DB Squat Curl and Press) for 30 seconds. Rest 10 seconds. Perform
exercise 2 (DB Renegade Row with Push Up) for 30 seconds. Rest 10 seconds.
Continue down the pyramid by completing each exercise for 20 seconds and then 10
seconds. Reverse and move up the pyramid increasing the exercise time from 10 to 20 to
30 seconds with each set. Repeat the pyramid for 3 sets.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Build An Amazing Chest At Home With No Equipment –
Peter Carvell’s Personal Chest Workout
Exercises:
• Push Ups
• Dips
• Decline Push Ups
• Wide Grip Push Up
Workout Structure:
This workout consists of 4 exercises. Complete each exercise listed following the reps
and sets provided before moving onto the next exercise in the sequence.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
10 Min Extreme Hybrid Fat Burning Workout V2
Exercises:
• Jumping Jacks
• Push-Up Mountain Climber Combo
• Squat Jumps
• Walk Out + Close Grip Push-Up
Workout Structure:
This workout consists of 4 exercises. Perform each exercise for 15 seconds in a circuit,
following the order shown below. Continue for 10 minutes competing as many rounds as
possible.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Best Beginner Isometric Bicep Workout
Exercises:
Workout Structure:
This workout consists of 2 exercises to be completed isometrically. Hold each repetition of
each exercise for 5 seconds, and repeat 5 times to make one set. Complete 3-5 sets of
each exercise.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min TRI-Bata Fat Burning Workout
Exercises:
Workout Structure:
There are 3 exercises in this workout to be performed in a circuit. Perform each exercise
for 20 seconds, resting 10 seconds before moving onto the next exercise in the circuit.
Repeat for a total of 10 rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
10 min DB Belly Fat Destroyer Workout 7
Exercises
Sprinting
Plyo Lunge Jump + Hammer Curl
Quick Bent Over Rows
Gorilla Swings V2
DB Squat Curl Press
Workout Structure
There are 5 exercises which should be completed in the order listed, as a circuit, each for
20 seconds. You should rest at the end of each circuit for 20 seconds and repeat
the circuit for a total of 5 sets.
Sprinting x 20 seconds
Plyo Lunge Jump + Hammer Curl x 20 seconds
Quick Bent Over Rows x 20 seconds
Gorilla Swings V2 x 20 seconds
DB Squat Curl Press x 20 seconds
Rest 20 seconds
Complete for 5 total circuits
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Unilateral Fat Burning Workout
Exercises:
Workout Structure:
This workout consists of 3 exercises to be completed as a circuit in the order shown.
Complete 10 repetitions of exercise one, two and three but only on one side (left). Then
complete 10 repetitions of the third, second and first exercise (in reverse order) but this
time to the other side (right). See how many circuits you can do
https://youtu.be/LHMGnpN49N4
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme 14 Min Bodyweight Fat Burning Circuit
Exercises:
• Hindu Push Up
• V Sit-UPs
• Quick Feet
• Walk Out + Push Up
• Jack Knives
• Jumping Jacks
Workout Structure:
This workout consists of 6 exercises, a combination of full body, cardio and core exercises.
Perform each exercise for 30 seconds, in a circuit, following the sequence listed below.
Rest 60 seconds and complete 4 rounds in total.
• Rest 60 sec
https://youtu.be/URaPtVoUW9E
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Ultimate Core Workout For Beginners
Exercises:
Workout Structure:
This workout consists of 3 exercises to be completed in a circuit. Follow the exercise order
provided and perform each exercise for 10 seconds. Rest 30 seconds and repeat the
circuit, doing as many rounds as possible in 10 minutes.
• Rest 30 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Super Slow Muscle Building Workout
Exercises:
• DB Squat
• DB Hammer Curl
• DB Lateral Raise
• DB Stiff Leg Deadlift (down)
• DB Bent Over Rows
• DB Kickbacks
• DB Stiff Leg Deadlift (up)
Workout Structure:
Follow the exercise sequence listed below and perform each exercise as a flow routine.
You only need to do one repetition of each exercise but take 5 seconds for the negative
phase and 5 seconds for the positive phase of each repetition. Therefore the entire flow
should take 70 seconds to complete. Complete 7-8 rounds resting where you need to.
• DB Squat
• DB Hammer Curl
• DB Lateral Raise
• DB Stiff Leg Deadlift (down)
• DB Bent Over Rows
• DB Kickbacks
• DB Stiff Leg Deadlift (up)
https://youtu.be/hv6isWkEZJU
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Isometric Fat Blaster Workout
Exercises:
• Isometric Push Up
• Isometric Split Squat
Workout Structure:
This workout consists of 2 exercises. Alternate between the two exercises, performing 5
reps of each. Each repetition consists of 3 movements and a 3 second isometric (static)
hold at the bottom position. Continue for 10 minutes.
• Push Up x 5 reps
• Split Squat x 5 reps (only on one side, switch sides with each set)
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Beginner Home Muscle Building Workout
Exercises:
• Pull Ups
• Band Decline Push Ups
• DB Squat
• Seated DB Shoulder Press
Workout Structure:
This workout consists of 4 exercises. Begin with the first exercise listed and complete 4
sets to failure. Rest 2 minutes between each set.After a 3 minute rest period move onto
the next exercise in the sequence. Continue until all the exercises have been completed.
• DB Squat: 4 x failure
• Rest 3 minutes
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Best Bodyweight Shoulder Workout Ever
Exercises:
• Pike Push-Up
• Towel High Pulley Row / Face Pull
• Towel Lateral Pull
Workout Structure:
This workout consists of 3 exercises. Begin with the first exercise listed and complete 4
sets of 6-12 repetitions or to failure. Rest 2 minutes between each set.After a 3 minute
rest period move onto the next exercise in the sequence. Continue until all the exercises
have been completed.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min Fat Blaster Super-Bowl Workout
Exercises:
• Push-Up
• Quick Feet
Workout Structure:
This workout consists of 2 exercises, each performed for 10 seconds immediately after
each other. Rest 10 seconds and begin again, completing 30 sets.
• Push-up x 10 sec
• Quick feet x 10 sec
• Rest 10 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme 15 Min Fat Blaster Dumbbell Workout:
Exercises:
Workout Structure:
This workout consists of 3 exercises to be completed in the order shown. Perform the
workout as a flow, doing only 1 repetition of each exercise in the sequence and continuing
for 15 minutes doing as many rounds as possible.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 min Full Body Belly Fat Destroyer Workout 8
Exercises:
Workout Structure:
There are 5 exercises which should be completed in the order listed, as a circuit, each for
20 seconds. You should rest at the end of each circuit for 20-30 seconds and
repeat the entire circuit from the beginning. See how many full circuits you can
do in 15 minutes.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Fat Burning Ladder Workout
Exercises:
• Push-up
• Squat Thrust
• Burpee (without the push up)
Workout Structure:
This workout consists of 3 exercises to be performed in a circuit. Perform each exercise
using a ladder structure. Begin with only 1 repetition of each exercise. Then move onto 2
repetitions of each exercise and so on adding a repetition with each set. Continue for 10-
20 minutes and see how high up the ladder of repetitions you can go.
• Push-up x 1 rep
• Squat Thrust x 1 rep
• Burpee x 1 rep
• Push-up x 2 reps
• Squat Thrust x 2 reps
• Burpee x 2 reps
• Push-up x 3 reps
• Squat Thrust x 3 reps
• Burpee x 3 reps
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Killer Home Bicep Workout: Build Bigger Arms Fast
Exercises:
Workout Structure:
This workout consists of 3 exercises. Begin with the first exercise listed and complete 3
sets to failure. Rest 1-1.5 minutes between each set. Continue until all the exercises have
been completed.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Cardio & Abs Workout
Exercises:
• Cardio:
• Star Jack or Jumping Jack
• Core:
• Gorilla Swings V1
• Gorilla Swings V2
• Gorilla Swings V3
• Abs:
• Medicine Ball Double Crunch
• Exercise Ball Knee Tuck
• Heel Touches
Workout Structure:
Begin with the cardio portion of this workout. Choose between the 2 cardio exercises
provided and complete the following workout structure:
Move onto the abs/core portion of the workout. This consists of 3 combo’s. Each combo
consists of 1 core and 1 abdominal exercise. Perform the core exercise for 30 seconds
and perform 20 repetitions of the abdominal exercise. Complete 3 sets of each combo,
rest 30 seconds and then move onto the next combo.
• Combo 1
• Gorilla Swings V1 x 30 sec
• MB Double Crunch x 20 reps
• X3
• Combo 2
• Gorilla Swings V2 x 30 sec
• Exercise Ball Knee Tuck x 20 reps
www.sixpackfactory.com
• X3
• Combo 3
• Gorilla Swings V3 x 30 sec
• Heel Touches x 20 reps
• X3
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Best Beginner 6 Pack Abs & Core Workout - 3 Min
Follow Along
Exercises:
• Knee Plank
• Crunches
• Knee Side Plank L & R Side
• Heel Touches
• Reverse Crunches
• Bridge
Workout Structure:
This workout consists of 7 exercises to be completed in order as described below. Each
exercise is performed for 20 seconds immediately after each other. Perform 2-4 rounds of
the entire sequence.
https://youtu.be/wjhqq2OKGXY
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Best Teens Fat Burning Workout Ever
Exercises:
• Jumping Jacks
• Push Ups
• Lunges
• Burpee (No Jump)
• Mountain Climbers (Outside Hands)
Workout Structure:
This workout consists of 5 exercises. Begin with the first exercise in the sequence and
perform it for 20 seconds, resting 20 seconds before moving onto the next exercise.
Continue until all the exercises have been completed and repeat from the start for 3-4
rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Perfect Weight Loss Workout for Beginners -
Exercises:
Workout Structure:
This workout consists of 5 combo’s which each consist of one weight training and one
cardio exercise. Perform each exercise for 15 seconds and rest for 15 seconds before
moving onto combo 2 and so on until all the combo’s have been completed. This makes
one giant circuit which is to be repeated for 2 to 5 rounds.
• Combo 1:
• Knee Push Up x 15 sec
• Jumping Jacks x 15 sec
• Combo 2:
• Forward Lunges x 15 sec
• Jumping Jacks x 15 sec
• Combo 3:
• Pike Press x 15 sec
• Jumping Jacks x 15 sec
• Combo 4:
www.sixpackfactory.com
• Reverse Lunges x 15 sec
• Jumping Jacks x 15 sec
• Combo 5:
• Knee Close Grip Push Ups x 15 sec
• Jumping Jacks x 15 sec
• Rest x 15 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Belly Fat Destroyer Workout 13
Exercises:
Workout Structure
This workout consists of 3 mini circuits. Each mini circuit consists of 1 compound
exercise, 1 core exercise and 1 cardio exercise. Begin with mini circuit 1 and perform each
exercise for 20 seconds. Rest 20 seconds and move onto mini circuit 2 and 3 following the
same structure. All three circuits will take 4 minutes to complete. Continue for 16-20
minutes.
Mini Circuit 1:
Compound Exercise: Forward Lunge with Hammer Curls x 20 Sec
Core Exercise: Gorilla Swing V1 x 20 Sec
Cardio Exercise: Sprinting on the Spot x 20 Sec
Rest 20 Sec
Move to Circuit 2
Mini Circuit 2:
Compound Exercise: Renegade Rows with Push Up x 20 Sec
Core Exercise: Gorilla Swings V2 x 20 Sec
Cardio Exercise: Sprinting on the Spot x 20 Sec
Rest 20 Sec
Move to Circuit 3
Mini Circuit 3:
Compound Exercise: Walk Out with Push Up x 20 Sec
Core Exercise: Gorilla Swing V3 x 20 Sec
Cardio Exercise: Sprinting on the Spot x 20 Sec
Rest 20 Sec
www.sixpackfactory.com
https://youtu.be/tNlaUR9pGcU
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Advanced Body Weight Chest Workout
Exercises:
• Push UP
• Pike Push Up
• incline Push Up
• Floor Sliding Fly
Workout Structure:
This workout consists of 4 exercises, each performed for 3 sets to failure. Rest 2-3
minutes between each set. For each repetition, perform the positive phase of the exercise
explosively and the negative phase as slowly as possible to increase the time under
tension to 4-5 seconds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Six Pack Abs Workout
Exercises:
• Kick-Through
• Towel Russian Twist
• Towel Sliding Circles
• Kneeling Towel Slide Out
• Towel Drag
• Leg Raise + Hip Thrust
Workout Structure:
This workout consists of 6 exercises to be performed as a circuit following the order
provided. Perform each exercise for 30 seconds immediately after each other, before
taking a 60 second rest period. Repeat for 4 sets in total.
• Kick-Through x 30 sec
• Towel Russian Twist x 30 sec
• Towel Sliding Circles x 30 sec
• Kneeling Towel Slide Out x 30 sec
• Towel Drag x 30 sec
• Leg Raise + Hip Thrust x 30 sec
• Rest x 60 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Fat Loss Cardio And Core Workout
Exercises:
Workout Structure:
This workout consists of 2 exercises. Each exercise is performed immediately after each
other for 20 seconds. Rest for 20 seconds and repeat for a total of 25 minutes.
• Rest x 20 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Build 6 Pack Abs Using Just Your Couch
Exercises:
Workout Structure:
• Rest 1 min
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Powerful Beginner Fat Loss Home Workout
Exercises:
• Crunches
• Forward lunges
• Wide Grip Push UPs
• Jumping Jacks
• Reverse Crunches
• Reverse Lunges
• Close Grip Push Ups
• Line Jumps
Workout Structure:
This workout consists of 2 circuits, each containing 4 exercises. Begin with circuit 1 and
complete each of the 4 exercises for 30 seconds each. Rest 1 minute and move onto
circuit 2. Complete each of the 4 exercises for 30 seconds each. Rest 1 minute and
complete the entire routine from the start of circuit 1, for 4 sets.
• Circuit 1:
• Crunches x 30 sec
• Forward Lunges x 30 sec
• Wide Grip Push Ups x 30 sec
• Jumping Jacks x 30 sec
• Rest 1 min
• Circuit 2:
• Reverse Crunches x 30 sec
• Reverse Lunges x 30 sec
• Close Grip Push Ups x 30 sec
• Line Jumps x 30 sec
• Rest 1 min
www.sixpackfactory.com
https://youtu.be/DPjFfrTQ70c
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
12 min Full Body Belly Fat Destroyer Workout V9
Exercises:
Skiers
Cross Touch Push Up
Side Lunge
DB Clean + Press
Gorilla Swing V1
Workout Structure:
There are 5 exercises in this workout and you complete each exercise in order for 20
seconds, resting only 10 seconds and then move onto the next exercise listed in
the circuit. Repeat this full circuit 5-10 times
https://youtu.be/kGrqeFupVhQ
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Burn 20 Calories Per Minute With This Body Weight Workout
Exercises:
• Up/Down Sprints: [5 sec up / 5 sec down]
• Towel Pulls
• Lunge Jumps
• Kick Throughs
• Walking Plank
• Jumping Jacks
• Plyo Push UPs
• Ski Jumps
• Burpees
• Jack Knives
Workout Structure:
This workout consists of 10 exercises to be completed as a circuit. Each exercise is
performed twice, active for 20 seconds, resting 10 seconds before moving onto the next
exercise. Once all 10 exercises are completed repeat the entire circuit from the very
beginning to complete 2 full rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
7 Minute Powerful Bodyweight Abs Workout
Exercises:
• Straddle V up crunches
• Heel Touches
• Hip Abdominal Thrusts
• Fingers to Toes
• Bicycle Crunches
• Reverse Crunches
• Forearm Plank Opposite Arm Leg Raise
Workout Structure:
This workout consists of 7 exercises to be completed as a circuit. Each exercise is
performed twice, active for 20 seconds, resting 10 seconds before moving onto the next
exercise. Once all 7 exercises are completed repeat the entire circuit from the very
beginning to complete 3 full rounds.
https://youtu.be/iqxOnYiqYnc
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Best Beginner Muscle Building Workout
Exercises:
• Push Up
• Inverted Row (Rings or Towel)
• Pike Press
• Squat
Workout Structure:
This workout consist of 4 exercises. Begin with the first exercise and do as many
repetitions as possible within 2 minutes. Rest 1 minute and move onto the next exercise
listed in the sequence below following the same structure.
• Push Up x 2 min
• Rest x 1 min
• Squat x 2 min
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Home Abs Workout
Exercises:
Workout Structure:
This workout consists of 3 exercises to be completed in a circuit. During the first set each
exercise is performed 7 times. This is followed by a set of 14 repetitions and finally
finishing off with a set of 21 repetitions.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
15 Min Extreme Low Impact Fat Burning Home
Workout:
Exercises:
Workout Structure:
This workout consists of 5 exercises to be completed as a circuit. Each exercise is
performed twice, active for 20 seconds, resting 10 seconds before moving onto the next
exercise. Once all 5 exercises are completed repeat the entire circuit from the very
beginning to complete 3 full rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme 6 Pack Abs Core Workout:
Exercises:
Workout Structure:
There are 3 exercises to complete in a circuit. Begin with exercise one for 30 seconds to
each side. Rest between 10-30 seconds before moving onto exercise two. This is followed
by a short rest and finally finishing off with the third exercise. Complete this circuit for 3-5
rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Ultimate Home Shoulder Workout For Big Powerful
Delts
Exercises:
Workout Structure:
This workout consists of 4 shoulder exercises. Begin with the first exercise and complete
3 sets of 10-15 repetitions. Rest 1 minute after each set. Continue in the same way with
the remaining three exercises.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Belly Fat Destroyer Workout V10
Exercises
Walking Burpee
DB Bent Over Row + Straight Leg Deadlift
Plié Squat & Press
Lunge + Hammer Curls
Walkout + Close Grip Push-Up
Jumping Jacks - cardio exercise
Workout structure
There are 5 big combo movements in this workout and 1 cardio exercise. You will perform
each combo-move in the order listed for 20 seconds. Between each combo-move you will
perform 20 seconds of the cardio exercise which is jumping jacks. Rest 10 seconds after
every exercise. Complete 3 rounds to make this a 15 minute workout.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
The Perfect Beginner’s Bicep Workout ( No Equipment
Needed )
Exercises:
Workout Structure:
There are 3 bicep exercises in this workout. Begin with the first exercise listed and hold
the position for 12 seconds, resting 12 seconds. Repeat for 4 sets. Move onto the second
and third exercise and follow the same structure as above.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Exercise Band Abs Workout
Exercises:
Workout Structure:
This workout consists of 2 exercises only. Each exercise is performed using the principle
of time under tension. Each repetition will take 8 seconds to complete, performing the
concentric and eccentric phase for 4 seconds each. (This means 4 seconds up and 4
seconds down during the curls). Complete 4 sets of 8 repetitions of each exercise.
https://youtu.be/NLZlr8JKIVA
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
New 12 Min Bodyweight MET-CON Home Workout
Replaces 60 Min In Gym
Exercises:
• Spider-man Push Up
• Lunge Jumps
• Hollow Hold Rock
• Cardio Exercise - Jumping Jacks
Workout Structure:
This workout consists of 3 body weight exercises and 1 cardio exercise. Begin with the
first body weight exercise for 20 seconds, resting 10 seconds. This is followed by the
cardio exercise for 20 seconds, resting 10 seconds. Continue until you have completed
each body weight exercise in the order shown, alternating with the cardio exercise in
between. Repeat the full circuit for a total of 4-6 sets.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Home Core Workout: 5 Ab Exercises Every
Man Must Do!
Exercises
• Kick-Throughs
• Push-Up Stair Climber
• Power Pike Push-Up
• Weighted Matrix + Twist
• Weighted Russian Twists on Ball
Workout Structure:
This workout consists of 5 exercises to be performed in a circuit, following the exercise
order provided. Perform each exercise for 30 seconds, rest 10 seconds and continue until
all the exercises have been completed. Rest 1-2 minutes and repeat the circuit until you
have completed 3 rounds.
• Kick-Throughs x 30 sec
• Rest 10 sec
• Push-Up Stair Climber x 30 sec
• Rest 10 sec
• Power Pike Push-Up x 30 sec
• Rest 10 sec
• Weighted Matrix + Twist x 30 sec
• Rest 10 sec
• Weighted Russian Twists on Ball x 30 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
www.sixpackfactory.com
Extreme 1000 Rep Fat Burning Workout
Exercises:
• Squat Jack
• Surfer
• Squat + Band Boxing
• Squat + Band Pull Through
• Pilates Jack Knives
Workout Structure:
This workout consists of 5 exercises to be performed in a circuit, following the exercise
order provided. Perform each exercise for 100 reps and continue until all the exercises
have been completed. Repeat from the start for a total of 2 rounds.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Fat Blasting Full Body Workout
Exercises:
• Lunge Jumps
• Decline Push Ups
• DB Bent Over Row Narrow Grip
• Seated DB Shoulder Press
• Seated DB Hammer Curls
• Decline Close Grip Push Up
Workout Structure:
This workout consists of 5 combo’s to be completed as a circuit. In each combo, there is
an upper body exercise and the cardio exercise (lunge jumps), to be performed for 20
seconds each. Rest 20 seconds and move onto the next combo listed. Combo 1-5 must
be completed 4-6 times.
• Rest 20 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
www.sixpackfactory.com
Belly Fat Destroyer Workout 11
Exercises:
Workout Structure:
This workout consists of 3 large combo exercises. Perform each exercise in the order
listed, for 1 minute. Rest 20 seconds between exercises if needed. Continue as
a circuit for 15-20 minutes depending on your fitness.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Total Upper Body Muscle Building Home Workout
Exercises:
Workout Structure:
This workout consists of 5 exercises. Begin with the first exercise listed and complete 5
sets of 10-15 reps. Then move onto the remaining exercises listed, completing them in the
order provided.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Sandbag Home Workout
Exercises:
Workout Structure:
This workout consists of 4 exercises, 3 body part and 1 cardio exercise. The body part
exercises are performed for 20 seconds each, separated by performing the cardio exercise
for 10 seconds. Follow the exercise order listed below and complete the circuit. Rest 30
seconds and do 7-15 rounds.
• Rest x 30 seconds
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Jumping Jack Cardio Workout:
Exercises:
• Squat Jack
• Running Jack
• Ski Jack
• Front Jack
• Power Jack
Workout Structure:
This workout consists of 5 exercises performed in a circuit. Complete each exercise in the
order listed, following the active and rest periods provided. The active and rest periods
work as a pyramid, increasing from 10 to 30 seconds and then decreasing back to down to
10 seconds. Repeat for 5-10 rounds from the beginning.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
I have No Space Home Workout: Full Body Weight
Training
Exercises:
• Push Ups
• Wall Squats
• Neutral Grip Pull Ups
• Straight Leg Deadlift
• Upright Row + Front Negatives
• Hammer Band Curls
• V-Crunch
• Triceps Band Extension
Workout Structure:
You have 8 exercises. Do 5 sets of each exercise. Do 10-20 reps in each set.
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Extreme Cardio Workout
Exercises:
Workout Structure:
• Rest x 30 sec
• Rest x 30 sec
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
www.sixpackfactory.com
Killer 6 Pack Abs Band Workout
Exercises:
• Band Crunch
• Band Twist
• Band Leg Pull-Ins
Workout Structure:
There are 2 workout structures you can use. There are 3 exercises in this workout.
You can do each exercise for 5 sets to failure. Rest 20-30 seconds between each set, and
rest 1 minute between each exercise.
You can do each exercise for 5 sets. Begin each exercise with 16 reps, rest 30 seconds
and then lower the repetitions by two, on each consecutive set, making the band tighter to
increase the resistance. K
https://youtu.be/gF-xnWeVruc
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Killer Home Triceps Workout
Exercises:
• Tricep Push
• Side Lying Tricep Push
• Close Grip Push Up in Reverse Grip
Workout Structure:
This workout consists of 3 exercises. Perform 3 to 5 sets of each exercise to failure.
• Tricep Push
• Side Lying Tricep Push
• Close Grip Push Up in Reverse Grip
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
Belly Fat Destroyer Workout 14
Exercises:
Weight Training Exercises:
Push Up
Forward Lunges
Pike Press
Reverse Lunges
Close Grip Push Ups
Cardio Exercises:
Jumping Jacks
Line Jumps
Side to Side Skiers
High Knees
Burpees
Plank
Side Plank
Reverse Plank
Walking Plank
Workout Structure:
This workout has 3 sections, each lasting 5 minutes, a weight training section, HIIT cardio
and Core and Abs Section.
Begin with section 1 weight training and do as many reps as possible fo each exercise
listed in order for 50 seconds, resting only 10 seconds between exercises.
Move to section 2 High Intensity Interval Training and complete each exercise in the order
listed for 20 seconds, resting 10 seconds in-between. Repeat this circuit to complete 5
minutes.
Move to section 3 Core & Abs and perform each exercise for 30 seconds in the order
listed. Repeat from the top.
www.sixpackfactory.com
Reverse Lunges x 50:10
Close Grip Push Ups x 50:10
Plank x 30 sec
Side Plank L x 30 sec
Reverse Plank x 30 sec
Side Plank R x 30 sec
Walking Plank x 30 sec
Repeat all 5 exercises
https://youtu.be/HlDECTM_Wrw
Enjoyed This Workout? Then This Free Challenge Might Interest You:
www.sixpackfactory.com
I hope you enjoyed these workouts. Remember if you have not joined one of our free
home workout challenges yet I want to list them all again below as I truly believe following
one of these challenges is the quickest way to get the best results from all these workouts.
________________________________________________________________________
7 DAY FAT LOSS KICK START – This program is perfect for you if you are a beginner or
if you simply want to make sure you kick start your weight loss journey for the final time,
properly.
21 DAY BODYWEIGHT CHALLENGE – This program is perfect for you if you are
beginner to intermediate and don’t have any equipment or you enjoy workouts where you
only use bodyweight exercises.
21 DAY TRI-BATA CHALLENGE – If you are intermediate, don’t have a lot of time and
enjoy simple workouts then this challenge is for you. Each workout is just 9 to 15 minutes
long and only uses 3 exercises per workout.
21 DAY FAT LOSS CHALLENGE – This was our very first free challenge and it uses
some of our very best home workouts. It is perfect for intermediate to advanced users.
www.sixpackfactory.com
TABATA MAYHEM – If you love Tabata workouts as much as I do then this is the
challenge for you. It is for intermediate to advanced users and although similar in workouts
structure to the TRI-BATA challenge workouts, these workouts have more than 3
exercises and are a bit longer.
21 DAY EXTREME FAT LOSS CHALLENGE – If you are advanced or are ready to take
things a step up after you completed one of the beginner or intermediate challenges then
this challenge is for you.
BELLY FAT DESTROYER CHALLENGE – If you have been following us for the last
decade then you will know that every time we add 100k subscribers to our YouTube
channel I unleash one of these extreme full body fat burning workouts onto you all. So if
you are advanced and you feel you are ready for our most extreme challenge then this
one is for you!
www.sixpackfactory.com