SuperHero Body Main Manual

www.SuperheroBodyweight.
com The Superhero Body: Bodyweight Edition

Copyright 2014
TheSuperhumanLife.com
DISCLAIMER: The information provided in this guide is for educational purposes only. I am
not a doctor and this is not meant to be taken as medical advice. The information provided in
this guide is based upon my own experiences as well as my own interpretations of the current
research that is available. The advice and tips given in this guide are meant for healthy adults
only. You should consult your physician to insure advice and tips given in this guide are
appropriate for your individual circumstances. If you have any health issues or pre-existing
conditions, please consult your physician before implementing any of the information provided
below. This product is for informational purposes only and the author does not accept any
responsibility for any liabilities or damages, real or perceived, resulting from the use of this
information. All rights reserved. No part of this publication may be reproduced, transmitted,
transcribed, stored in a retrieval system, or translated into any language, in any form, without
the written permission and signature of the author.
www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

A Letter From Dennis...
First and foremost, I want to thank you from the bottom of my heart for taking action and
investing in the Superhero Body: Bodyweight Edition. I cannot tell you how excited I am that
you will be going through these workouts and that I get to play a role in helping you achieve
great health.
For those of you who do not know me yet, my name is Dennis Heenan and I am a Master
Certified Turbulence Trainer, Certified Personal Trainer, and
Online Health and Nutrition Coach.
I am also known as “The Clark Kent of Fitness” or

“Superman” because of my Superhero-Inspired workout
programs. Plus, people say I look like Clark Kent... ======>
For the last 8-years, I've had the pleasure of working with
thousands of people helping them transform their bodies
through my workout programs.
I am honestly humbled by each story I get to hear about how

one of the programs I put together was able to help someone
move closer to their goals... Always makes my day.
Anyway, that's enough about me. This program right here is

about YOU!
All the hard work has already been done for you so that all you need to do is follow the
workouts below for the next 4-weeks.
If you can do that, I can promise you that you will see great success on this program. Like the
dozens of clients that tested this program for me, you will feel stronger, have more visible abs,
and have tighter, leaner muscles.
It's powerful stuff. This program has been tested over and over again until I firmly felt that it
was ready for YOU to use it and see great success.
As you go through the program, please feel free to reach out with any questions, updates,
and progress as I LOVE hearing from you. Just email dennis [at] fatburningnation [dot] com.
I am dedicated to making this program a success for you, so let me know how I can help.
Looking forward to your transformation,
Dennis Heenan, MCTT

Master Certified Turbulence Trainer

Tips Before Starting...
1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer.
2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you
can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas or see the
Exercise Library manual for alternative exercises.
3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not
working out for a while will only lead to injury or being overly sore.
4. If you find you need more rest in between exercises, take it. Over the course of the program,
you should work on shortening your rest periods.
5. This program is demanding so if going five days per week is too much, start by going 3 days a
week with your others days being “active rest” days (walking, hiking, etc.).
6. Always warm up properly. Be sure you are fully warmed up before starting your workouts.
7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness
throughout the program.
8. Get good rest. You must allow your body to recover from your workouts so be sure you are
getting good sleep.
9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.
10. Have a cool down period at the end of each workout that includes stretching and foam rolling.

Understanding The Workouts...
Below are all of the workouts that you'll be doing over the next 4-weeks. You'll be doing a
combination of strength/high intensity 3 times per week and two times per week you are
encouraged to do 10-15 minutes of cardio work.
I first want to cover the cardio workouts...
Below, these workouts are outlined to be done on Tuesday and Thursday, however, get them
in whenever convenient for you.
Cardio Workouts...
You will notice below that on Tuesday's and Thursday's, you will be completing your cardio
workouts. Here's what the workout directions will say:
**********
“Set your timer for 10-minutes. After getting a good warm up, your goal is to complete as
many FULL SPEED sprints as possible in the 10-minutes. Here's your sprinting options:
NOTE: If you need to take more time to rest, please do so. Your goal is to SPRINT during
your sprinting portion, not go half speed!
Outdoor Sprints: sprint 40-60 yards, rest and repeat. Write down how many sprints you
completed.
Jump Rope*: perform 30-40 seconds and rest the remainder of the minute then repeat. Write
down how many rounds you completed.
Burpees*: perform 30-seconds and rest the remainder of the minute then repeat. Write down
how many rounds you completed.
Mountain Climbers*: perform 20-30 seconds and rest the remainder of the minute then
repeat. Write down how many rounds you completed.
Indoor Cardio Machines* (Bike or Rower): perform 30-seconds and rest the remainder of
the minute then repeat. Write down how many rounds you completed.
**********
Now, your goal in these workouts is to complete as many rounds as possible in the 10-minute
time frame. Again, make sure you are working at YOUR fitness level.
That is why I have included 5 different cardio options for you.
Each time you perform a cardio workout, be sure to mark down how many rounds you got in
the 10-minutes so that you can go back to it in the future and try to beat your score.
For example, let's say you were to do the outdoor sprints for 10-minutes. You notes might look
like this:

Sprint Exercise: Outdoor Sprints
Time: 10-minutes
Number of Sprints: 9
This means you were able to complete nine 40-60 yard sprints in the 10-minutes. Your goal
would then be to complete TEN sprints in the 10-minutes the next time you did that workout.
You always want to be progressing!
Now, once you are finished with the 10-minutes of sprints, you will find a new and unique 20-
10 interval workout that you will do for just 4-minutes.
These will get progressively harder as you move throughout the 4-weeks.
Make sure you are fully recovered from your sprints before jumping into this 4-minute 20-10
workout.
Now let's move onto the strength workouts...

Superhero Bodyweight Strength Workouts...
Week 1-3 Workouts Explanation...
The first three weeks of workouts is very self explanatory. Just follow as is. Make sure to jot
down the total time it took to complete the workouts.
One Rule: Do NOT workout over 30-minutes. Once you hit the 30-minute mark in your
workout (not including warm-up), you are done. Your goal should be to complete all
these workouts in under 30-minutes.
Week #4 Workouts Explanation...
For week #4, you will be working in an “Every Minute On The Minute” fashion which means
you will perform a certain number of exercises each time the clock hits “00”.
For example, on Week #4, Workout #1 it calls for...
Every minute on the minute for 6-minutes!

Off Set Pushups (left hand in front): 10 reps
Off Set Pushups (right hand in front): 10 reps
Mountain Climbers: 30 reps (total)
So, you will start by doing 10 reps on the off-set pushups on each side. Then perform 30-reps
on the Mountain Climbers. You will complete these exercises as fast as possible making sure
you keep good form throughout. Then whatever time you have remaining in the minute is
your rest period. So your workout will look like this...
Start (clock is at 0:00):

Once finished, you will rest until the clock hits “1:00”
Clock Hits 1:00:

Once finished, you will rest until the clock hits “2:00”
Clock Hits 2:00:


You will repeat in this fashion until the clock hits '”6:00” or 6 full rounds as the workout says!
Pretty simple, but not easy :) You will then just follow the rest of the workout as outlined.
Once you get the hang of these workouts, they are very simple to follow and incredibly fun
and challenging at the same time.
=====
One of the best pieces of feedback that I got from this program was about how these
workouts were both fun and challenging. I love that.
Plus, as you'll see... Over the next 4-weeks, you will NEVER do the same workout twice.
How about that for workout variety :)
All I can ask is that you stick to the plan and get your workouts in.
The strength workouts are the most important so focus on those first, and if possible, try to
get in your cardio workouts twice a week as well.
I'm really pumped for you to get started on this plan, so let's dive in!
Note: For some of the workouts below, you will need an interval timer. You can either
download one on your smart phone (I use Gymboss) or you can get a physical interval
timer at GymBoss.com.

WHAT YOU NEED TO KNOW
ABOUT PROGRESSION
In this program, your ultimate goal is to progress forward with every workout. Now in order to
do that, you must make sure you are getting stronger, faster, and more fit in every workout
that you do.
Note: It is very important that you track all the workouts that you do. This includes number of
reps, amount of seconds you did an exercise, amount of rest you took, etc.
There are a few different ways to progress in your workouts as I will explain below:
Perform more repetitions than the last time you did the same exercise. For example, if
an exercise calls for you to do 20 seconds of pushups and the first time you do this, you
completed 10 repetitions... The next time you do 20 seconds of pushups, your goal should be
to get at least 11 reps. Very simple.
Push harder on your “sprint” exercises. You will notice in the program that there are
sprinting workouts and exercises each week. In order to continue to get more fit, you must
push yourself harder on each sprint every single workout.
For example, if the first time you sprint, you can only go hard for 10 seconds, the next time
you must make sure you go hard for at least 11 seconds.
This is very important as this will allow you to burn a ton of fat, build up incredible
cardiovascular strength, and get superhero fit!
Cut down rest periods! You will notice in the program that I tell you to rest for “No Longer
Than ##”. This means you should rest no longer than the given amount of time with the goal
of cutting your rest periods down each workout. (if it says to rest “no longer than 90 seconds”
and you only need a 30- second recovery period... You should only take the 30-seconds.
That is pushing yourself to get better.)
Change your tempo. Another way you can progress on the program is by changing the
tempo on your repetitions. What this means, for example, is if you are performing pushups
with a 2 second eccentric phase, 0 second pause, and 2 second concentric phase (2-0-2) you
can slow down your concentric phase and perform a 2-0-4 tempo. This will cause your
muscles to be under more tension which will help increase strength and endurance.
The biggest key to remember is to always try and progress and get better with every
workout.
If you walk out of every workout better than the time before, you will continue to progress.

The Superhero Body Overview
The Superhero Body: Bodyweight Edition will take you 4-weeks to complete. HOWEVER, if
you do need to spend more time one one phase before advancing, feel free to do so.
Everyone is different so it's OK if you need to spend more time on one phase than someone
else. Go at YOUR own pace making sure you are still pushing yourself.
In this manual are the exact workouts you should follow in order to properly progress through
the program.
All the workout phases will consists of 3 workouts each week with an optional 4th and 5th
workout that you can do.
The Superhero Warm-Up
Before starting any of the workouts below, please first go through this quick warm-up. If after
the warm-up, you still feel you need more time, try jogging in place, doing some dynamic
stretching, or going through one round of the workout you are on at 75% of your full speed.
Warm-Up
Perform 20-seconds on each exercise with no rest in between. Rest 20-seconds between full
rounds and complete 3 TOTAL rounds.
-Alternating Front Lunges

-Pushups
-Bodyweight Squats
-Sit Throughs
Rest 20 seconds and repeat 2 more times for a total of 3-rounds.
Once you are full warmed-up and ready to go, you can start on your workouts...
Have Fun!
This is the biggest pieces of advice that I can give you on the program... HAVE FUN!
Remember, you are only working out 3 days per week for 25-30 minutes per session. You
can't beat that if you ask me.
Put on some pump up tunes, drink a shot of espresso, and go to work. Your workout will be
done in no time!
Now... Let's get started :)

Phase 1 - PRIME
Week 1 – Workout 1
Perform each exercise below resting only where it says to rest. Rest periods for this
workout are up to you. Take as long as you need without slacking off. Remember you want to
push yourself in this workout so go hard but be sure to take enough rest so that form stays
perfect throughout. Notice how you are splitting the high intensity exercises and strength-
based exercises. Really focus on pushing yourself in both! You will go through this workout
two times through.
1) Jog 100 yards or jog in place for 30 seconds
Rest as long as needed...
2) Sprint 100 yards or sprint in place for 20 seconds
3A) Pushups: 20 reps

3B) Prisoner Squats: 20 reps
4A) Chin-Ups or Underhand Rows (3-second squeeze at the top): Max reps
4B) Split Squat: 12 reps each side
6A) Close Grip Pushups: 10 reps

6B) Outside Mountain Climbers: 10 reps each side
Rest as long as needed and complete 1 more round for a TOTAL of 2 rounds.

Phase 1 - PRIME
Week 1 – Workout 2 (optional but recommended)
Set your timer for 10-minutes. After getting a good warm up, your goal is to complete as many
FULL SPEED sprints as possible in the 10-minutes. Here's your sprinting options:
completed.
Once you have completed your 10-minutes of sprints, rest as long as needed and complete
the 4-minute circuit below:
Pushups: 20-seconds
Rest 10-seconds
Bodyweight Squats: 20-seconds
Rest 10-seconds
Cross Body Mountain Climbers: 20-seconds
Rest 10-seconds
Squat Pulsars: 20-seconds
Rest 10-seconds and then complete ONE more round.

Phase 1 - PRIME
two times through.
1) Quick Side Steps – 30 seconds
2) Leap Ups or Step Ups: 30-seconds
3A) Bodyweight Rows or Pull-Ups: Max Reps

3B) Squat Jumps (with 1-second pause at the bottom): 30-seconds
4A) Off-Set Pushups: 12-reps each side

4B) Ice Skaters: 12 reps each side
5) Quick Side Steps: 30-seconds
6A) Dips or Tricep Pushups or Up Downs: Max Reps

6B) Leg Raises or Hanging Leg Raises: 10 reps
7) Quick Side Steps: 30-seconds
Rest as long as needed and complete 1 more round for a TOTAL of 2 rounds.

Phase 1 - PRIME
completed.
Close Grip Pushups: 20-seconds

Rest 10-seconds
Prisoner Reverse Lunges: 20-seconds
Rest 10-seconds
Outside Mountain Climbers: 20-seconds
Rest 10-seconds
Squat To Squat Jump: 20-seconds

Phase 1 - PRIME
two times through.
1) Burpees – 20-seconds on, 20 seconds rest X 5 rounds
Rest as long as needed after the 5 rounds then complete the following...
2A) Close Grip Pushups: 10 reps

2B) Regular Grip Pushups: 10 reps
2C) Wide Grip Pushups: 10 reps
3A) Bodyweight Rows or Pull-Ups: Max Reps

Rest 30-seconds...
3B) Static Chin-Up or Static Underhand Row Hold: Max-seconds
4A) Swing Through Lunges: 12-reps each side

4B) Squat to Squat Jump: 10 reps
4C) Step Ups: 8 each side
5) Sit Throughs: 20-seconds on, 20 seconds rest X 5 rounds
6A) Leg Raise to Hip Up: 15 reps

6B) Russian Twist (arms fully extended): 15 reps each side
6C) Mountain Climbers: 15 reps each side
6D) Plank: Max seconds (no more than 90-seconds!)
Rest as long as needed and complete 1 more rounds for a TOTAL of 2 rounds.

Phase 2 - IGNITE
Perform 30-seconds of each exercise below with no rest in between. Rest 30-seconds
between full rounds and complete 3 times through. Then rest for 60-seconds and move to the
next set of exercises. Rest ONLY where it says to rest.
NOTE: Allow yourself 5-10 seconds transition in between exercises. This means you
should set your interval timer to 30-seconds on, 5 seconds transition.
Circuit #1
-Bulgarian Split Squats or Split Squats: 30-seconds each side
-Pull-Ups or Bodyweight Rows: 30-seconds
-Squat Pulsars: 30-seconds
Rest 30-seconds and repeat 2 more times for a TOTAL of 3 rounds
After the 3-rounds is up, rest 60-seconds and move to circuit #2.
Circuit #2
-Split Squats: 10 reps each leg
-Pull-Ups or Bodyweight Row (with 3-second squeeze at the top): Max reps
-Single Leg Hip Raises (2 second squeeze at the top): 12 reps each side
-Calf Raises (toes forward): 10 reps
-Calf Raises (toes outward): 10 reps
Rest 30-seconds and repeat 1 more time for a TOTAL of 2 rounds
Circuit #3
-Single Leg Deadlift: 12 reps each leg
-Chin-Ups or Underhand Row: Max reps
-Swing Through Lunges: 12 reps each leg
Rest 30-seconds and repeat 1 more time for a TOTAL of 2 rounds
Circuit #4
Perform 30 seconds on each exercise below. Rest ONLY when needed. Perform ONE round.
-Squat Jump
-Ab Wheel Rollout or Hand Walk Out
-Incline Single Leg Glute Raises
-Leg Raises or Hanging Leg Raises
-Squat Jump

Phase 2 - IGNITE
completed.
Decline Pushups: 20-seconds

Rest 10-seconds
Leap Ups (alternating): 20-seconds
Rest 10-seconds
Sit Throughs: 20-seconds
Rest 10-seconds
Squat Jumps: 20-seconds

Phase 2 - IGNITE
Circuit #1
-Pushups or Knee Pushups: 30-seconds
-Mountain Climbers: 30-seconds
Circuit #2
-Close Grip Pushups: 15 reps
-Reverse Bodyweight Row with Squeeze*: 10 reps
-Dive Bomber Pushups: 10 reps
*Squeeze for 3-seconds on the top of each rep.
Circuit #3
-Spiderman Planks: 30-seconds
-Close Grip Pushups: 30-seconds
Circuit #4
Perform as many Handwalk Pushups as possible in 2-minutes.

Phase 2 - IGNITE
completed.
Spiderman Pushups: 20-seconds

Rest 10-seconds
Leap Ups: 20-seconds
Rest 10-seconds
Sit Throughs: 20-seconds
Rest 10-seconds
Jump Lunges: 20-seconds

Phase 2 - IGNITE
push yourself in this workout so go hard but take enough rest for form to stay good
throughout. You will go through this workout four times through.
1) Quick Feet – 30 seconds
2) 100 Yard Sprints or 30-seconds of Sprints in Place
3A) Alternating Lunges or Jump Lunges: 30-seconds

3B) Dive Bomber Pushups: 30-seconds
3C) Leg Raises or Hanging Leg Raises: 30-seconds
4A) Squat to Squat Jump: 30-seconds

4B) Burpees: 30-seconds
Rest as long as needed and complete 3 more rounds for a TOTAL of 4 rounds.

Phase 3 - POWER
Circuit #1
-Close Grip Pushups: 30-seconds
-Outside Mountain Climbers: 30-seconds
Circuit #2
-Spiderman Pushups OR Spiderman Climbs + Pushup: 30-seconds
-Sit Throughs: 30-seconds
Circuit #3
-Spiderman Planks: 30-seconds
-Handwalk Pushup*: 30-seconds
*In the pushup position, move your hands to different positions for the entire 30-seconds.
Really focus on keeping great pushup form and keeping your core tight throughout.
Circuit #4
-Burpees
-Outside Mountain Climbers
-Pushups
-Burpees

Phase 3 - POWER
completed.
Decline Spiderman Pushups: 20-seconds

Rest 10-seconds
Box Jumps: 20-seconds
Rest 10-seconds
Dive Bomber Pushups: 20-seconds
Rest 10-seconds
Leap Ups: 20-seconds

Phase 3 - POWER
Circuit #1
-Alternating Front Lunges: 30-seconds
-Squat Jumps: 30-seconds
Circuit #2
-Single Leg Glute Raises: 30-seconds EACH SIDE
-Side Hurdles: 30-seconds
-Glute Raises: 30-seconds
Circuit #3
-Single Leg Calf Raises: 30-seconds EACH SIDE
-Leap Ups: 30-seconds
Circuit #4
Perform 2-minutes of punisher squats (20-seconds of bodyweight squats, 10-second squat
hold and repeat in this fashion for 2-minutes)
-Punisher Squats (4 rounds, 2-minutes)

Phase 3 - POWER
completed.
Close Grip Spiderman Pushups: 20-seconds

Rest 10-seconds
Superman Jumps: 20-seconds
Rest 10-seconds
Pull-Ups: 20-seconds
Rest 10-seconds
Hanging Leg Raises or Leg Raises: 20-seconds

Phase 3 - POWER
Perform 30-seconds of each exercise below with no rest in between. Rest 30-seconds between full
rounds and complete 3 times through. Then rest for 60-seconds and move to the next set of
exercises. Rest ONLY where it says to rest.
NOTE: Allow yourself 5-10 seconds transition in between exercises. This means you should set
your interval timer to 30-seconds on, 5 seconds transition.
Circuit #1
-Burpees: 30-seconds
-Jump Lunges or Alternating Lunges: 30-seconds
-Pushups Holds*: 30-seconds
*Lower yourself so you are in the pushup position and chest is 2-3 inches off the group. Hold for the
30-seconds.
Circuit #2
-Side Hurdles: 30-seconds
-Close Grip to Regular Grip Explosive Pushups*: 30-seconds
-Quick Feet: 30-seconds
*Do one close grip pushup followed immediately by a regular grip pushup. Repeat in this fashion for
the 30-seconds. Move your hands from one grip position to the next as fast as possible.
Circuit #3
- X-Body Mountain Climbers with Pushup: 30-seconds
- Squat to Squat Jump: 30-seconds
Circuit #4
-Squat Jumps: 30-seconds

-Outside Mountain Climbers: 30-seconds
-Sit Throughs: 30-seconds
-Sprints In Place: 30-seconds

Phase 4 - SUPERCHARGED
Hit start on your timer and do the exercises as outlined as fast as possible. Once you
complete all exercises, rest the remaining of the minute. Whatever time you have
remaining in the minute is your rest period. Each time the timer hits “00” (example: “1:00”,
“2:00”, “3:00”, etc.) you are to complete the exercises again for the number of rounds that the
circuit calls for. If you cannot complete all the reps in the minute, take the next minute to rest
then get back to it!

REST 1-2 Minutes

Close Grip Pushups: M-1: 10 reps, M-2: 10 reps, M-3: 8 reps, M-4: 8 reps, M-5: 6 reps
Close Grip Burpees: M-1: 10 reps, M-2: 10 reps, M-3: 8 reps, M-4: 8 reps, M-5: 6 reps
Note: M = Minute => M-1 is Minute 1. M-2 is Minute 2.. etc...
REST 1-2 Minutes

Handwalk Pushups: 10 reps
Burpees (with or without pushup): 10 reps
REST 1-2 Minutes
Regular Pushups: 1-minute

Sit Throughs: 1-minute
Close Grip Pushups: 1-minute
Burpees: 1-minute

completed.
Clapping Pushups: 20-seconds

Rest 10-seconds
Bulgarian Split Squat Jumps (right leg): 20-seconds
Rest 10-seconds
Bulgarian Split Squat Jumps (left leg): 20-seconds
Rest 10-seconds
Chin-Ups with Legs Up or Chin Ups: 20-seconds


Squat Jumps: 10 reps
Jump Lunges or Quick Reverse Alternating Lunges: 20 reps (total)
REST 1-2 Minutes

Broad Jumps: 10 reps
Wide Stance Squat Pulsars: 25 reps
REST 1-2 Minutes

Glute Raises: 10 reps
Ice Skaters: 10 reps each side
REST 1-2 Minutes
Reverse Lunge Jumps: 1-minute

Bodyweight Squats: 1-minute
Alternating Lunges: 1-minute
Squat Jumps: 1-minute

completed.
Clapping Pushups: 20-seconds

Rest 10-seconds
Pull-Ups: 20-seconds
Rest 10-seconds
Jump Lunges: 20-seconds
Rest 10-seconds
Burpees: 20-seconds


Close Grip to Regular Grip Explosive Pushups: 10 reps
Squat Jumps: 10 reps
Burpees: 5 reps
REST 1-2 Minutes

Sprints in Place: 10 reps each side
Dive Bomber Pushups: 10 reps
REST 1-2 Minutes

Ground Lunge Punches: 10 reps each side
REST 1-2 Minutes
Pushups: 1-minute
Squat Jumps: 1-minute
Reach Through Pushups: 1-minute
Burpees (no pushup): 1-minute

Exercise Descriptions
Alternating Front Lunges

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

1. Start in the pushup position with core tight and back straight.
2. Perform a pushup, then when you reach the top of your first rep, take one hand and place it
anywhere. Perform another pushup.
3. Take your opposite hand and place it in a random position performing another pushup.
4. Each new rep, your hands will be in different spots, hence the name “alternating grip” pushups.
5. You can do ANY position with your hands so get creative.

Bodyweight Squats
1. Start with your feet a little wider than shoulder width apart and arms placed straight out in front of
you. Place your feet in a comfortable position facing straight forward or a little outwards
2. Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on
your heels with your core tight. Once you have reached the bottom of your squat, pause then return to
the starting position. This is considered one repetition.
Broad Jumps
1. Stand in an athletic position on the balls of your feet, knees bent and core tight.
2. Driving through the ground, jump forward as far and as high as you can making sure you land softly.
Once you land, repeat immediately.

Burpees
• Stand with your feet shoulder-width apart.
• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up
position.
• Perform a pushup (optional)
• Thrust your feet back up and then stand back up.
• Add a vertical jump at the end (optional)
Clapping Pushup
• Start in a pushup position with hands placed shoulder width apart.
• Drop down and perform a pushup and on the way up, explode bringing the hands up into a
clapping position.
• Drop down and catch yourself in pushup position.
• Repeat in this fashion.

Close Grip Burpees

• Stand with your feet shoulder-width apart.
• Drop down onto your hands and feet, placing your hands in a diamond shape, then thrust
your feet back so you are in a push-up position.
• Perform a pushup (optional)
• Thrust your feet back up and then stand back up.
• Add a vertical jump at the end (optional)

Close Grip Pushups

• Get in a push-up position with your hands forming a diamond below your chest. Keep your
core tight and your back straight.
• Slowly lower yourself down to the floor keeping your core tight and back straight. Once you
have reached 2-4 inches off the floor, pause for a second then push yourself back up into the
starting position.
Close Grip To Regular Grip Explosive Pushups

1. Start in a close grip pushup position with hands placed just inside shoulder width apart.
2. Drop down and perform a pushup and on the way up, explode bringing the hands out into a
regular grip pushup.
3. Drop down and perform a regular grip pushup exploding inwards into the close grip position.
4. Repeat in this fashion.

Close Grip To Regular Grip Pushups

1. Start in a close grip pushup position with hands placed just inside shoulder width apart.
2. Drop down and perform a close grip pushup. After completing the close grip pushup, quickly move
your hands to the regular grip pushup position.
3. Drop down and perform a regular grip pushup then return to the close grip pushup.
4. Repeat in this fashion.
Dive Bomber Pushup

1. Start with your feet outside shoulder width apart and in the pike pushup position with your glutes
in the air.
2. Keeping your hands about shoulder width apart, slowly bring your upper body towards the floor
while shifting your body forward.
3. Keep going and bring your chest up while facing straight ahead.
Return to the starting position and repeat.

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

• Start in an athletic position with your feet shoulder width apart.
• In a quick movement, rotate your feet so they are pointing to the side as you drop one knee to
the floor in a lunge.
• As your knee goes to the ground, take your fist and touch the ground at the same time. (the
same knee and fist will hit the ground each time)
• Quickly return to the starting position and repeat on the opposite side.

Half Burpees
• Start in a pushup position with back straight and core tight.
• Using your core, quickly throw yourself into a squat.
• Quickly return to the starting position and repeat.
Handwalk Pushups
1. Staying in the top of the pushup position the entire time, quickly place your hands in different
places for the allotted amount of time.

Jump Lunges
• Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly
larger than normal step. Keep your right toe on the ground and use it to help keep your
balance. The right knee should also be bent. Lower your body until your left thigh is parallel to
the ground.
• Keep your upper body upright and your lower back flat, explode upwards (jump by driving
through both legs simultaneously) while switching your legs in the air (your feet will switch
places on each rep.) Continue in this alternating fashion.
Sit Throughs
• Start in the pushup position with core tight and back straight.
• Twisting in your core, drive one leg through to the opposite side until you are seating on the
floor with one arm on the ground and the opposite arm in the air.
• Return to the starting position and repeat on the opposite side.

Lateral Hops
• Stand with your knees slightly bent, abs braced, and hips back.
• Jump laterally and land with your knees bent and hips back to absorb the landing forces in
your muscles.
• Repeat to the other side with as little rest as possible between jumps.
• Be sure to land softly each time.
Mountain Climbers
• Start in the push-up position with your core tight and back straight.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your
chest. Do not let your hips sag or rotate.
• Return your leg to the starting position and repeat with the other leg.

Off Set Pushups

1. Keep your abs braced and body in a straight line from toes to shoulders.
2. Place the hands on the floor slightly wider than shoulder-width apart, BUT place one hand in front
of shoulder level and the other hand behind shoulder level.
3. Slowly lower yourself down until you are 1 inch off the ground.
4. Push through your chest, shoulders and triceps to return to the start position.
5. Keep your body in a straight line at all times.
6. Do all reps for one side and then change hand positions and complete all other reps
Outside Mountain Climbers

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

Punisher Squats
• Stand with your feet just wider than shoulder-width apart.
• Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled
together tightly.
• Start the movement at the hip. Push your hips backward and act like you are sitting back into a
chair. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Do not round your lower back.
• Push with your glutes, hamstrings, and quadriceps to return to the start position
Pushups
• Place your hands just wider than shoulder-width apart.
• Slowly lower your chest and body down to the floor, keeping your core tight and back straight.
• After you hit the bottom of the movement, push with your arms & chest to get your body back
up to the start position.
• If it is too hard, drop to the knees or perform pushups with your hands on a bench.

Pushups Holds
1. In the pushup position, drop down until your chest is 2-3 inches off the ground.
2. Hold in that position for the allotted amount of time.
Quick Alternating Reverse Lunges

6. Push back to the start position and switch legs.

Quick Feet
1. Place your feet shoulder-width apart and bend knees into a squat position
2. While staying in a low squat, move feet quickly in a sprinting in place motion
3. Repeatedly sprint feet in place while in the low squat

Reach Through Pushups

• Place your hands just wider than shoulder-width apart.
• Slowly lower your chest and body down to the floor, keeping your core tight and back straight.
• After you hit the bottom of the movement, push with your arms & chest to get your body back
up to the start position.
• Once you reach the starting position, reach one arm through to the opposite side making sure
you reach past the opposite wrist.
• Repeat another pushup then reach through to the opposite side.
• If it is too hard, drop to the knees or perform pushups with your hands on a bench.
Reverse Lunge Jumps

6. Explode back to the start position, driving your knee and jumping off the ground. Repeat all legs
on the same side and then switch legs.

Ice Skaters
1. Starting in an athletic position with your knees bent and core tight, you will jump laterally to one
side landing on only your outside foot.
2. Once you have landed safely, you will jump back landing on your other foot. You will continue in
this fashion for the duration of the given time frame. Be sure to start with jumping at a comfortable
distance. As you get stronger you can work on jumping further and further. On EACH rep, reach
down with your hand and touch the ground!
Side Hurdles
• Starting in an athletic position with your knees bent and core tight, you will jump laterally to one
side landing on only your outside foot, keeping your knees high, as if you are jumping over a
hurdle.
• Once you have landed safely, you will jump back landing on your other foot. You will continue
in this fashion for the duration of the given time frame. You are looking to go for height rather
than distance.

Spiderman Pushups
• Starting Position: Start in a push-up position with your core tight and back straight.
• As you lower yourself down to perform a push-up, you will bring one leg up (keeping it close to
the ground) to the elbow on that same side. One the way back up, your leg will return to the
starting position. On the next repetition you will use the opposite leg (the leg you didn't use on
the first rep). You will continue in this alternating fashion for the duration of the time.

Spiderman Climbs + Pushup

1. Start in a pushup position with your core tight and back straight.
2. With your core braced, fire up one foot to the hand on the same side of your body.
3. Once completed, fire back into the pushup position and repeat on the opposite side.
4. At the end of each climb, perform one pushup and repeat!
Sprints in Place
• Run in place, bringing your knees high, alternating steps, and pumping your arms and legs as
fast and as comfortably as possible.

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

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

T-Pushups
1. Keep the abs braced and body in a straight line from toes to shoulders.
2. Place the hands on the floor slightly wider than shoulder-width apart.
3. Slowly lower yourself down until you are 2 inches off the ground.
4. Push off to return to the start position.
5. As you come up, rotate to one side and point that arm towards the ceiling.
6. Alternate sides with each rep.
Up Downs
• Start in the plank position keeping your core tight and back straight.
• Place on hand on the floor followed by the other hand and push yourself into the pushup
position.
• Quickly return to the plank position and repeat.

Wide Grip Pushups

1. Start with your hands placed just outside shoulder width apart.
2. Drop down and perform a wide-grip pushup keeping your core tight, really focusing on engaging
your chest.
3. Repeat as necessary.
Wide Stance Squat Pulsars

1. Place your feet just outside shoulder-width apart with your toes pointed at a 45 degree angle
outwards.
2. Drop down as low as you comfortably can performing a squat.
3. Come about ¼ of the way up to the starting position and repeat quickly, kind of like pulsing up and
down. Your knees will NEVER be fully straight in this exercise.

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www.SuperheroBodyweight.

com The Superhero Body: Bodyweight Edition

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

I am also known as “The Clark Kent of Fitness” or

I am honestly humbled by each story I get to hear about how

Anyway, that's enough about me. This program right here is

Looking forward to your transformation,

Dennis Heenan, MCTT

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

I first want to cover the cardio workouts...

That is why I have included 5 different cardio options for you.

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

You always want to be progressing!

Now let's move onto the strength workouts...

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

Week #4 Workouts Explanation...

For example, on Week #4, Workout #1 it calls for...

Every minute on the minute for 6-minutes!

Start (clock is at 0:00):

Clock Hits 1:00:

Clock Hits 2:00:

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

How about that for workout variety :)

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

The Superhero Warm-Up

-Alternating Front Lunges

Now... Let's get started :)

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

1) Jog 100 yards or jog in place for 30 seconds

Rest as long as needed...

2) Sprint 100 yards or sprint in place for 20 seconds

Rest as long as needed...

3A) Pushups: 20 reps

Rest as long as needed...

Rest as long as needed...

5) Sprint 100 yards or sprint in place for 20 seconds

Rest as long as needed...

6A) Close Grip Pushups: 10 reps

Rest as long as needed...

7) Sprint 100 yards or sprint in place for 20 seconds

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

1) Quick Side Steps – 30 seconds

Rest as long as needed...

2) Leap Ups or Step Ups: 30-seconds

Rest as long as needed...

3A) Bodyweight Rows or Pull-Ups: Max Reps

Rest as long as needed...

4A) Off-Set Pushups: 12-reps each side

Rest as long as needed...

5) Quick Side Steps: 30-seconds

Rest as long as needed...

6A) Dips or Tricep Pushups or Up Downs: Max Reps

Rest as long as needed...

7) Quick Side Steps: 30-seconds

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

Close Grip Pushups: 20-seconds

www.SuperheroBodyweight.com The Superhero Body: Bodyweight Edition

1) Burpees – 20-seconds on, 20 seconds rest X 5 rounds

2A) Close Grip Pushups: 10 reps

Rest as long as needed...

3A) Bodyweight Rows or Pull-Ups: Max Reps