HKR - Top-Secret-10-Min-Total-Body-Workouts

TOP SECRET 10-‐Minute Fat-‐Burners

WARNING: This eBook is for your personal use only.
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Copyright © 2015 – 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 © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 2

Disclaimer
You must get your physician’s 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.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t 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. Don’t 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
don’t use this program, please follow your doctor’s orders.


It’s been PROVEN by the U.S. National Library of Medicine that in order to release the
MAXIMUM amount of your #1 fat-‐burning hormone…
You need to exercise near your lactate threshold for AT LEAST 10-‐minutes.
Which basically means if you bust your butt for 10-‐minutes, doing the right kind of workouts,
you’ll burn fat FASTER because Growth Hormone will be flowing through your body.
And Growth Hormone specifically attacks your visceral belly fat (the most dangerous kind of fat)
and helps preserve your hard-‐earned lean muscle.
But like I said, you can’t do 10-‐minutes on the treadmill or an “ab workout” of crunches and sit-‐
ups to release the maximum amount of your fat-‐burning hormones.
Now you don’t have to worry about WHAT to do, because I have you covered :)
I created 20 TOP SECRET 10-‐minute fat burning workouts that will tone your entire body while
stripping away fat with the help from our friend Growth Hormone.
You won’t be able to find these workouts ANYWHERE else. They’ll never be used again, only
here in this program.
Each fat burner requires ZERO equipment, so you can literally do them anywhere, as long as
you have a few feet of space.
The only rule is to push yourself hard throughout the 10 minutes. That doesn’t mean you
should do anything that’s not safe. Simply push yourself a little bit outside of your comfort
zone, because that’s how you get FASTER results.
Keep pushing, NEVER give up, and remember one thing….
I know you can do this. I believe in you. There’s no magic pill that’s going to give you a flat
stomach. Put in the work, do the best you can, and the results WILL come :)
Your friend and coach,
Derek Wahler, CTT, CPT
Creator, Weekend Slim-‐Down
Creator, 29-‐Day Flat Stomach Formula

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.
• Do a 10-‐Minute Advanced Fat Burner AFTER your current workout, on an off day or in
place of your regular workout when you’re extremely short on time.
• Train with these workouts no more than 4 days per week.
• Do 30 minutes of low-‐intensity exercise on off-‐days, but don’t 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.
• No matter what your fitness level is, you must drop down to a 3/10 intensity level
between intervals.
• Start every workout with this warm-‐up circuit.

Bodyweight Warm-‐Up Circuit
Go through the circuit twice before moving on to your workout. Perform each exercise for 20
seconds before moving on to the next exercise. There is no scheduled rest between exercises,
only rest if you need to.
• Jumping Jacks
• Prisoner Bodyweight Squats
• Pushups or Kneeling Pushups
• Reverse Lunges
• Arm Crosses
• Stick Ups


Workout #1 – NEW School Cardio

Perform each exercise for 30-‐seconds. Rest as little as possible between exercises.
1. 3-‐Point Shoot Out – 30 seconds

2. Shoulder-‐Touch Pushups – 30 seconds
3. Lunge Hold w/ Bodyweight Row – 30 seconds
4. Lunge Hold w/ Bodyweight Row (other leg) – 30 seconds
a. Repeat 4 more times, only rest when necessary.

Workout #2 – Ab Toner Challenge

Perform the specified number of reps for each exercise, without any rest in between. Once you
complete all of the exercises, that’s 1 round. Do as many rounds as possible in 10-‐minutes.
Write down your total and try to beat it next time.
1. Lying Leg Raises – 10 reps
2. Spiderman Climb – 10 reps/leg
3. Squat Pulsers – 15 reps
a. Complete as many rounds as possible in 10 minutes. Rest only when necessary.

Workout #3 – Trim & Slim in 10

Perform each exercise for 20 seconds, and then rest for 10 seconds. That’s 1 round. Complete
the specified number of rounds for each exercise. Complete as many repetitions as possible in
each 20-‐second interval.

1. Close Stance Bodyweight Squats – 20 seconds on, 10 off x 4 rounds (2-‐minutes)
2. Decline Pushups or Regular Pushups – 20 seconds on, 10 off x 4 rounds
3. Jumping Jacks – 20 seconds on, 10 off x 4 rounds
4. Prisoner Reverse Lunge w/ Knee Up – 20 seconds on, 10 off x 4 rounds
5. Wall Sprints – 20 seconds on, 10 off x 4 rounds


Workout #4 – 10-‐Minutes to Amazing Abs

1. Burpees – 50 seconds
a. Rest 10 seconds
2. Plank w/ Side Reach – 50 seconds
a. Rest 10 seconds
3. Touch the Sky – 50 seconds
a. Rest 10 seconds
4. Core Cardio Pushups – 50 seconds
a. Rest 10 seconds
5. High Knee Sprint in Place – 50 seconds
a. Rest 10 seconds, repeat 1 more time

Workout #5 – Head to Toe Toner

Perform each exercise for 1-‐minute. Rest as little as possible during and between exercises.
1. Side Plank – 60 seconds

2. Total Body Extensions – 60 seconds
3. Side Plank (other side) – 60 seconds
4. Bodyweight Squats 1 ½ Reps – 60 seconds
5. Fat-‐Melting Jumping Jacks – 60 seconds
a. Repeat 1 more time, only rest when necessary.

Workout #6 – 10-‐Minute Advanced Upper Body

1. Close Grip Pushups – 60 seconds

2. Stick-‐Ups – 60 seconds
b. Tempo for Exercises 1 and 2 is a one second lowering phase, followed by a 3
second pushing phase.
c. For example, when doing pushups, you’ll take one second to lower yourself
toward the ground. Then you’ll take 3 seconds to push yourself back up. We’re
extending the “push” phase of both exercises.


Workout #7 – 10-‐Minute Advanced Lower Body

1. Deep Lunge Hold – 30 seconds

2. Deep Lunge Hold (other leg) – 30 seconds
3. Bodyweight Squats – 60 seconds
b. Tempo for the Bodyweight Squats is 1,4 – take one second to squat down, and 4
seconds to push back up.

Workout #8 – 10-‐Minute Belly Fat Blaster

1. Pushup Reachers – 30 seconds
3. Wall Squat – 30 seconds
4. Cross Scissor Kicks – 60 seconds
a. Repeat 2 more times, only rest when necessary. Then move on to the 1-‐Minute
Cardio Challenge

1-‐Minute Cardio Challenge
• Cross Body Mountain Climber Burpees – 1 minute (as many reps as possible). Write
down your total and try to beat it next time…ONLY if you want faster results.


Workout #9 – 10-‐Minute Advanced Abs and Arms

1. Bodysaw – 45 seconds
a. Rest 15 seconds
a. Rest 15 seconds
3. Lying Leg Raises– 45 seconds
a. Rest 15 seconds
4. Triple Stop Pushups – 45 seconds
a. Rest 15 seconds
5. Stick Ups – 45 seconds
a. Rest 15 seconds, repeat 1 more time

Workout #10 – Rock Your Body Challenge

Perform the specified number of reps for each exercise, without any rest in between. Once you
complete all of the exercises, that’s 1 round. Do as many rounds as possible in 10-‐minutes.
Write down your total and try to beat it next time.
1. Low Squat Hops – 10 reps
2. Offset Pushups – 5 reps/side
3. Pop Squats – 10 reps
a. Complete as many rounds as possible in 10 minutes. Rest only when necessary.

Workout #11 – Cardio + Abs

1. Fat-‐Melting Jumping Jacks – 60 seconds
2. Mountain Climber Burpees – 30 seconds
3. Flutter Kicks – 30 seconds
4. Glute Bridge – 60 seconds
a. Repeat 2 more times, then move on to the 1-‐Minute Cardio Challenge.

1-‐Minute Cardio Challenge
• Pushups or Kneeling Pushups – 1 minute (as many reps as possible). Write down your
total and try to beat it next time…ONLY if you want faster results.


Workout #12 – Rock Your Body

1. Around the World Jumps – 60 seconds

3. Prisoner Alternating Forward Lunges – 60 seconds
4. Lying Knee Raises – 60 seconds
a. Repeat 1 more time, only rest when necessary.
b. For FASTER results, count how many reps you do of each exercise in the 60
second intervals and write it down. In Round #2, try to beat your total from each
exercise in the previous round.

Workout #13 – Flat Abs & Lean Legs

1. Plank – 30 seconds
2. Squat Toners – 30 seconds
3. Hot Coals – 60 seconds

Workout #14 – Burn Baby Burn

Complete as many rounds as possible in 10-‐minutes. Only rest when necessary.
1. Pushups or Kneeling Pushups – As Many Reps as Possible (AMRAP)
2. Prisoner Bodyweight Squat Toners – 20 reps
3. Squat Thrusts – 10 reps
4. Reverse Lunges – 10 reps/leg
a. Complete as many rounds as possible in 10-‐minutes.


Workout #15 – Fit for the Summer

We’re doing this one Ladder style, which means you’ll start by doing 8 repetitions of each
exercises, one right after the other. Once you make it through all the exercises, you’ll start back
at the beginning and do 7 reps of each. Next round you’ll do 6 reps, then 5 and so on. Each
round you’re taking 1 rep away.
If you make it down to 1 rep before the 10-‐minutes are up, you’ll climb back up the ladder (2
reps, then 3 and so on back up to 8).
Go as far up and down the ladder as you can in 10-‐minutes.
1. Pop Squats – 8...1…8

2. Shoulder Touch Pushups – 8…1…8
3. Split Squats (each leg) – 8…1…8
4. Double Jump Burpees – 8…1…8

Workout #16 – MEGA Calorie Burner

Complete as many rounds as possible in 10-‐minutes. Only rest when necessary.
1. Triple Stop Pushups – 8 reps

2. Squat Jumps – 8 reps
3. Spiderman Climb – 8 reps/leg
a. Complete as many rounds as possible in 10-‐minutes. Write down your total and
try to beat it next time…only if you want to challenge yourself and get faster
results.


Workout #17 – 300 Rep Lean Body Challenge

Perform the specified number of reps for each exercise. You must complete all reps before
moving on to the next exercise. There are 300 reps total, rest as little as possible. Set your
time for 10-‐minutes. If you make it all the way through before 10-‐minutes are up, start back at
the beginning.
1. Squat Pulsers – 40 reps

2. Eccentric Pushups – 20 reps
3. Jumping Jacks – 100 reps
4. Lunge Hold w/ Bodyweight Row (right leg) – 15 reps
5. Cross Body Mountain Climbers – 20 reps/leg
6. Lunge Hold w/ Bodyweight Row (left leg) – 15 reps
7. Cross Scissor Kicks – 40 reps
8. Burpees – 30 reps
a. Rest only when necessary. Do as much as you can in 10-‐minutes.

Workout #18 – Burn and Sculpt in 10

Perform each exercise for 20 seconds, followed by 10 seconds of rest. That’s 1 round.
Complete the specified number of rounds for each exercise.
1. Bulgarian Split Squat – 20 seconds on, 10 off x 4 rounds (2-‐minutes)
2. Side to Side Pushups – 20 seconds on, 10 off x 4 rounds
3. Bulgarian Split Squat (other leg) – 20 seconds on, 10 off x 4 rounds
4. Bear Crawl – 20 seconds on, 10 off x 8 rounds

Workout #19 – NEW School Cardio v2

Perform each exercise for 20 seconds, followed by 10 seconds of rest. That’s 1 round.
Complete the specified number of rounds for each exercise.
1. Bodyweight Squats – 20 seconds on, 10 off x 6 rounds

2. Plank Jacks – 20 seconds on, 10 off x 4 rounds
3. Seal Jacks – 20 seconds on, 10 off x 4 rounds
4. High Knee Sprint in Place -‐20 seconds on, 10 off x 6 rounds


Workout #20 – Firm Up Fat Fighter

1. Core Rotation Pushups – 30 seconds
2. Fire Burners – 30 seconds
3. Y-‐Sprint in Place – 60 seconds
b. If sprinting in place is too hard on your knees and ankles, you can do Total Body
Extensions instead.


Exercise Guide

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.
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 you’re 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.

Pushups
• Start with your hands slightly wider than shoulder width apart. Brace your abs and
contract your glutes, so there’s a straight line from your shoulders to your toes.
• In a controlled motion, lower yourself down until you’re 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.

Reverse Lunges
• Stand with your feet slightly wider than shoulder width apart.
• Take a big step backward with one leg. Keep your front foot stationary.
• Lower your body until your front thigh is parallel to the ground.
• Keep your shoulders square, chest up, back flat and always be looking straight ahead.
• Push back up to the starting position through the heel of your front foot. Alternate legs.


Arm Crosses
• Stand with your feet about shoulder width apart.

• Open your arms up wide.
• Swing them across your body, like you’re giving someone a big hug.
• Open your arms back up and repeat.

Stick Ups
• Stand up against a wall. Your back and butt should be touching the wall, while there’s 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 can’t 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.


3-‐Point Shoot Out
• Stand with your feet about shoulder width apart.

• Grab the imaginary ball next to your left foot.
• Jump while you shoot the ball.


Shoulder Touch Pushups
• Keep your elbows in at a 45 degree angle, do not let them flare out.
• Push yourself back up, using your chest, shoulders and triceps – and touch your right
hand to your left shoulder.
• In the next pushup, touch your left hand to your right shoulder. Alternate with each
rep.
Lunge Hold w/ Bodyweight Row
• Start in the low lunge position, with your front leg parallel to the ground and your back
flat.
• Hold the low lunge position and hold your arms straight out in front of your chest.
• Squeeze your arm and upper back muscles to create enough internal tension, then pull
your shoulder blades together and bring your hands toward your chest.
• Continue to do Bodyweight Rows as you hold the low lunge position for the entire time
specified.

Lying Leg Raises
§ Lay on your back with your legs straight. Place your hands by your side, or underneath
your butt – whichever is most comfortable for you.
§ Brace your abs and lift your legs up off the ground.
§ Lift them as far as you can, then lower them back down.
§ Without your feet touching the floor, lift them back up and repeat.

Demo video: http://www.muscleandstrength.com/exercises/lying-‐floor-‐leg-‐raise.html
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.

Squat Pulsers
• Extend your arms out straight in front of you.
• Keep your weight on your heels, explode half-‐way back up by pushing with your glutes,
• It’s the same as a Bodyweight Squat, except you never fully straighten your legs. Keep
constant tension on your legs as you pulse up and down.

Close Stance Bodyweight Squats
• Stand with your feet in a little closer than shoulder width apart.

Decline Pushups
• Place your feet up on the bench behind you.

• Assume the regular pushup position, with your hands out a little wider than shoulder
width apart.
• Brace your abs and squeeze your glutes together.
• Lower yourself down until you’re an inch above the ground.
• Push through your chest, shoulders and triceps.
• Keep your elbows in, do not let them flare out.

Prisoner Reverse Lunge w/ Knee Up
• Take a big step backward with one leg. Keep your front foot stationary.
• Keep your shoulders square, chest up, back flat and always be looking straight ahead.
• Push back up to the starting position through the heel of your front foot. Raise your
knee up toward your stomach (using the leg that performed the reverse lunge).
• Alternate sides for the specified time period.
Wall Sprints
• 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 – that’s 1 rep.

Demo Video: https://www.youtube.com/watch?v=xCaEyyHaIDU

Burpees
• Start with your feet shoulder width apart.

• Drop down onto your hands and feet, then thrust your feet back, so you’re in the
pushup position.
• Do a pushup and then thrust your feet back in toward your chest and stand up.
• You can add a vertical jump at the end.

Plank w/ Side Reach
• Start in the plank position, with your forearms and toes on the ground, supporting your
weight.
• Keep your abs braced and squeeze your glutes together.
• Keeping your body as straight as possible, reach one arm out to the side as far as you
can and tap the ground.
• Return to the plank position, then reach out with the other arm as far as you can and
tap the ground.

Touch the Sky

• Squat down as far as possible and tap the ground with your hands.
• Keep your weight on your heels, back up by pushing with your glutes, hamstrings and
quadriceps, and raise your arms as far as you can overhead.
Core Cardio Pushups
• 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.
• 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.
• Perform a mountain climber (see description below).


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.
Side Plank
• 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.
• Hold this position for the specified time period. Switch sides.


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.


Bodyweight Squats 1 ½ Reps
• Push back up only half way, then squat back down (this is the ½ rep).
• Keep your weight on your heels, drive all the way back up by pushing with your glutes,


Fat-‐Melting Jumping Jacks
• Lay on your back.

• Stand up and do 10 Jumping Jacks (see description below)
• Lay back down, stand up and do 10 more Jumping Jacks.
• See how many rounds you can do in the specified time period.
Close Grip Pushup
• Start in the pushup position, with your hands slightly closer than shoulder width apart.
• Brace your abs and lower yourself until you’re 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.

Deep Lunge Hold
• Start in the low lunge position, with your front leg parallel to the ground, your back knee
slightly above the floor, and your back flat.
• Hold the low lunge position for the specified time period.
Bodyweight Squat

Pushup Reachers
• Push yourself back up, using your chest, shoulders and triceps.
• Reach forward with your right hand as far as you possibly can.
• Do another pushup then reach forward with your left hand.
• Keep your elbows in at a 45 degree angle, do not let them flare out while doing
pushups.
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.


Cross Scissor Kicks
• Lay on your back with your hands either by your side or underneath your butt.
• Brace your abs and lift your feet off the ground.
• Keep your legs straight and pull them apart, making a V with your legs.
• Move your legs laterally so your right foot crosses over the top of your left foot.
• Pull your legs apart again and then move your left foot over the top of your right foot.

Cross Body Mountain Climber Burpees

pushup position. Do a pushup, followed by one repetition of the cross body mountain
climbers, and then thrust your feet back in toward your chest.
• Jump or stand back up.

Bodysaw
weight.
• Keeping your toes stationary, move your body forward about 6 inches and then come
back to the starting position.


Triple Stop Pushup
• Lower yourself half way down and pause for 1 second.
• Then lower yourself all the way down, about an inch off the ground and pause for 1
second.
• Push yourself halfway back up and pause for 1 second.
• Push yourself all the way back up to the starting position, using your chest muscles,
shoulders and triceps. That’s 1 repetition.
• Keep your abs braced, glutes squeezed and a straight line from your shoulders to your
toes.

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.

Offset Pushups
• Start in the pushup position with your hands slightly wider than shoulder width apart.
• Place one hand in front of shoulder level and the other hand behind shoulder level.
• Brace your abs and keep a straight line from your shoulders to your toes.
• Do specified interval or number of reps for one side, then switch your hand placement.


Pop Squat
• Stand with your feet a little outside shoulder width apart.

• Squat down, pushing your hips back and keep your weight on your heels.
• Explode back up by pushing with your glutes, hamstrings and quadriceps.
• On the way up, jump your feet close together, then immediately jump back out to the
starting position.
Here’s a short demo video: https://www.youtube.com/watch?v=sn8v5N8e_Fk

Mountain Climber Burpees

pushup position.
• Do a pushup, followed by one repetition of the 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.

Flutter Kicks
• Lay on your back with your hands either by your side or underneath your butt.
• Brace your abs and lift your feet off the ground.
• Kick your feet up and down, while keeping your legs straight.

Glute Bridge
• Lie on your back with your knees bent and your feet flat on the floor.
• Raise your arms straight above your chest.
• Brace your abs, squeeze your glutes (butt muscles) to bridge your hips up.
• Hold this position
• Do not use your lower back to do this exercise.
Kneeling Pushups
• Start with your hands and knees slightly wider than shoulder width apart.


Around the World Jumps
• Start in the low squat position. Keep your back flat, shoulders square.
• Stay in the low squat position while you jump forward, then jump to the right, then
jump backward, and finally jump back to the left.
• You’re essentially jumping in a square.
• Maintain the low squat position for the entire exercise.
Prisoner Alternating Forward Lunge

• 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.

Lying Knee Raises
§ Lay on your back with your legs straight. Place your hands by your side, or underneath
your butt – whichever is most comfortable for you.
§ Brace your abs and lift your knees up toward your chest.
§ Lift them as far as you can, then lower them back down.
§ Without your feet touching the floor, lift them back up and repeat.


Plank
• 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
(don’t actually move your elbows).
• Hold this position for the specified time period.

Squat Toners
• Take one second to squat down as far as possible.
• Take 4 seconds to stand back up by pushing with your glutes, hamstrings and
quadriceps.
• Essentially 1 second on the way down, 4 seconds on the way back up.


Hot Coals
• Run in place as quickly as you can, taking short, choppy steps
Prisoner Bodyweight Squat Toners
• Put your hands behind your head, lock your fingers together, and pull your elbows back.
• Take one second to squat down as far as possible.
• Take 4 seconds to stand back up by pushing with your glutes, hamstrings and
quadriceps.
• Essentially 1 second on the way down, 4 seconds on the way back up.


Squat Thrusts
• Jump both feet up towards your chest. Once they hit the ground, jump back out to the
starting position.
• Don’t let your hips raise up when you jump.

Split Squats

• Step forward with one leg, taking a slightly larger than normal step.
• Press the front of your back foot into the ground, it will mainly be used for balance.
Your back knee should also be bent.
• Contract your glutes, brace your abs and keep your torso upright.
• Lower your body until your front thigh is parallel to the ground. Your back knee should
be slightly above the ground at this point.
• Drive through the heel of your front foot and push yourself back up to the starting
position. Continue for the specified time period, then switch legs.


Double Jump Burpees

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 you’re on a hard surface).
• Land softly and immediately jump up one more time.

Squat Jumps
• Start the movement at the hip joint. Push your hips backward, like you’re 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.

Eccentric Pushups
• Start with your hands slightly wider than shoulder width apart.
• Use a timer or count to 4 seconds while you slowly lower yourself down in a controlled
motion, until you are an inch off the ground.

Cross Body Mountain Climbers
• Start in the pushup position, with your hands a little wider than shoulder width apart.
• Brace your abs, squeeze your glutes and keep your body in a straight line.
• Bring your right knee across your body, toward your left elbow, in a slow and controlled
motion (at least 2 seconds).
• Return to the starting position and do this with your other leg. Alternate back and forth.

Bulgarian Split Squat
• 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.
• Keep your shoulders and chest up, always looking straight ahead.
• Push up using the heel of your front foot.


Side to Side Pushups
• Start in the pushup position, with your arms slightly wider than shoulder width apart
and brace your abs.
• In one motion, step to the right with your right hand and right foot. Once your hand
and foot touch the ground, do a pushup. Then bring your hand and foot back in to the
starting pushup position.
• Step your left hand and foot out, do a pushup, then return to the starting pushup
position.
• Alternate sides for the specified time period. Keep a straight line from your shoulders to
your toes at all times.
Bear Crawl
• For this exercise, you’ll 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 for the specified time period.


Plank Jacks
weight. Your feet should be close together.
• Keeping your body as straight as possible, jump your feet out and then back in. That’s
considered 1 rep.

Seal Jacks
• Start on the balls of your feet, with your feet and arms out to your sides.
• In one motion, hop off the balls of your feet and bring your feet back to the middle. At
the same time, bring your arms to the middle and cross your right arm over your left.
• Return to the start position and then hop back to the middle, this time cross your left
arm over your right.
• Repeat, alternating which arm crosses on top.
• Think regular jumping jacks, except you’re crossing your arms instead of raising them
overhead.


Core Rotation Pushup
• Start in the pushup position, with your hands slightly wider than shoulder width apart
and your abs braced.
• Slowly lower yourself down until you’re an inch off the ground.
• Use your chest muscles, shoulders and triceps to push yourself back up.
• As you come up, rotate to one side and point that arm toward the ceiling.
• Alternate sides with each rep.
Fire Burners
• Squat down as far as possible and hold for 5 seconds.
• Keep your weight on your heels, explode back up after 5 seconds by pushing with your
glutes, hamstrings and quadriceps.

Y-‐Sprint in Place
• Start in an athletic position, with your feet slightly wider than shoulder width apart, and
your arms slightly out above your head (form a Y with your arms).
• 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 keeping your arms straight and bringing your
knees up to hip level.

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Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 2

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 3

TOP SECRET 10-­‐Minute Fat-­‐Burners

Keep pushing, NEVER give up, and remember one thing….

Your friend and coach,

Derek Wahler, CTT, CPT

Creator, Weekend Slim-­‐Down

Creator, 29-­‐Day Flat Stomach Formula

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 4

Bodyweight Warm-­‐Up Circuit

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 5

Workout #1 – NEW School Cardio

1. 3-­‐Point Shoot Out – 30 seconds

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 6

Workout #4 – 10-­‐Minutes to Amazing Abs

Workout #5 – Head to Toe Toner

1. Side Plank – 60 seconds

Workout #6 – 10-­‐Minute Advanced Upper Body

1. Close Grip Pushups – 60 seconds

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 7

Workout #7 – 10-­‐Minute Advanced Lower Body

1. Deep Lunge Hold – 30 seconds

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 8

Workout #9 – 10-­‐Minute Advanced Abs and Arms

Workout #10 – Rock Your Body Challenge

Workout #11 – Cardio + Abs

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 9

Workout #12 – Rock Your Body

1. Around the World Jumps – 60 seconds

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 10

Workout #15 – Fit for the Summer

1. Pop Squats – 8...1…8

Workout #16 – MEGA Calorie Burner

1. Triple Stop Pushups – 8 reps

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 11

Workout #17 – 300 Rep Lean Body Challenge

1. Squat Pulsers – 40 reps

Workout #18 – Burn and Sculpt in 10

Workout #19 – NEW School Cardio v2

1. Bodyweight Squats – 20 seconds on, 10 off x 6 rounds

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 12

Workout #20 – Firm Up Fat Fighter

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 13

Prisoner Bodyweight Squats

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 14

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 15

• Stand with your feet about shoulder width apart.

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 16

3-­‐Point Shoot Out

• Stand with your feet about shoulder width apart.

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 17

Shoulder Touch Pushups

Lunge Hold w/ Bodyweight Row

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 18

Lying Leg Raises

Demo video: http://www.muscleandstrength.com/exercises/lying-­‐floor-­‐leg-­‐raise.html

• Start in a pushup position with your abs braced.

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 19

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 20

Close Stance Bodyweight Squats

• Place your feet up on the bench behind you.

Copyright © 2015 – Derek Wahler Fitness - All Rights Reserved Worldwide. 21

Prisoner Reverse Lunge w/ Knee Up

TOP SECRET 10-‐Minute Fat-‐Burners

Creator, Weekend Slim-‐Down

Creator, 29-‐Day Flat Stomach Formula

Bodyweight Warm-‐Up Circuit

1. 3-‐Point Shoot Out – 30 seconds

Workout #4 – 10-‐Minutes to Amazing Abs

Workout #6 – 10-‐Minute Advanced Upper Body

Workout #7 – 10-‐Minute Advanced Lower Body

Workout #9 – 10-‐Minute Advanced Abs and Arms

3-‐Point Shoot Out

Demo video: http://www.muscleandstrength.com/exercises/lying-‐floor-‐leg-‐raise.html

Fat-‐Melting Jumping Jacks

Y-‐Sprint in Place