SQ Fitness Fat Burning Body Weight Ebook

50 page E-Book
WE LC O M E
You don’t have to be a member of a gym to get the amazing results
you want. We are all busy and at times exercising and going to a gym
takes too much time and can be at the bottom of the priority list. This
is exactly why I have created this e-book providing you with ready-
made workouts that require zero equipment that you can do from
ANYWHERE.
Perfect for the stay at home Mums, for those travelling that won’t
have access to a gym or anyone simply wanting to train without the
use of any equipment. With this SQ FITNESS home body weight
program you can shred un-wanted fat and train from anywhere.
I am going to show a series of exercises that you can do without

the use of any equipment with full descriptions, pictures and tips to
ensure you hit perfect form with every rep. I am also going to take you
through a series of ready-made workouts that I have personally taken
my clients through so I know they work.
Yours in Health and Fitness,
Simon Quiddington
Okay, enough talking

let’s get started
2 | SQ FITNESS: FAT BURNING PROGRAM

CONTENTS
4 INTRODUCTION
5 ARMS
8 LEGS
15 CORE
21 FULL BODY
24 BODY WEIGHT WORKOUTS
39 CORE WORKOUTS
46 CLIENTS
47 WHAT’S NEXT
48 DISCLAIMER

INTRODUCTION
First, let’s go through the list

of exercises that you can do
that require no equipment.
These exercises have been
categorized for you into
different target areas:

ARMS
Normal Push Ups

TIPS
• Have your palms flat on the ground and your back straight
• Lower yourself down in control all the way for a full range of movement keeping your
core engaged through-out
• From the bottom explode back up driving through your palms and repeat again to keep
the tension on the working muscles
Wide Push Ups

TIPS
• Start with your hands WIDER than shoulder width apart. Having this wide stance will
recruit more of your chest and less of your triceps.

ARMS
Diamond Push Ups

TIPS
• Start with your hands in a narrow position forming a diamond shape with your hands.
Having this narrow stance will recruit more of your triceps and less of your chest.
Incline Push Ups

TIPS
• Start with your hands on a bench shoulder width apart. Performing pushups in this
incline position will put more of a focus on your upper chest.

ARMS
Plyometric Push Ups

TIPS
• Do a normal push up but push your body into the air engaging your core and keeping
your back straight
• Carefully lower back down onto the ground and lower into the push up position again
and then repeat
Dips
TIPS
• This exercise can be done from a bench in the park or home

• Starting with your arms on the bench, keep your elbows in tight
• Lower your body down as far as you can go and bring it back up
• Option: Keep legs out straight for a deeper burn or knees in close to your body for
beginners

LEGS
Squats Wide
TIPS
• Keeping your core engaged, squat down as far as you can go with your hands out
straight and your heals flat on the ground
• Drive back up keeping your chest up and then repeat
In-Out Squats
TIPS
• Jump out into a squat position ensuring you go low for a full range of movement
• Then jump in with quick feet and then again back out into the squat position
• This is great for toning the legs and getting the heart rate up

LEGS
Bulgarian Split Squats

TIPS
• Start with one leg up on a bench and the other flat on the ground.
• Get your balance first and then engage your core.
• From here you want to slowly lower down putting all the weight on your front foot.
• Then explode back up through your front.
• Squeeze your legs at the top then slowly lower back down and repeat.
Walking Lunges
TIPS
• Start with your hands on your hips and set out into a long lunge
• Place your knee on the ground and then repeat on the other leg
• Keep your core engaged and your weight on the front foot

LEGS
Static Lunges
TIPS
• Start with your hands on your hips and set out into a long lunge
• Place your knee on the ground and then repeat on the other leg
• Keep your core engaged and your weight on the front foot
• Lunge back into the same position and then repeat on the other leg.
Lunge Jumps
TIPS
• Aim to bring your knee down low to the ground each rep for a full range of movement
• Keep your arms out for extra balance

LEGS
Squat Jumps
TIPS
• Squat down low to the ground through your heals then explode up into the air.
• Keep your core engaged at all times and your chest high.
• Land soft on your feet and then repeat
Single Leg Step Ups

TIPS
• Squat down low to the ground through your heals then explode up into the air.
• Keep your core engaged at all times and your chest high.
• Land soft on your feet and then repeat

LEGS
Tuck Jumps
TIPS
• Focus on starting low

• Explode up and tuck your knees into your chest
• Land softly on your feet then repeat the movement
180 Jumps
TIPS
• Start with your feet shoulder width apart

• Squat down nice and low and then explode up and complete a 180 jump
• Make sure you land with soft feet and then repeat the movement

LEGS
Box Jump
TIPS
• Start nice and low and explode up on to the box/bench

• Aim for full hip extension at the top
• Safely jump back down and repeat
Leap Frog
TIPS
• Start low and jump as far forward as you can at one time.
• Aim for length in your jump.

LEGS
Wall Sit
TIPS
• Make sure your back is straight

• Knees in line with hips at a 90-degree angle
• Arms across chest unless holding weight

CORE
Mountain Climbers
TIPS
• Start with your palms flat on the ground and keep your back straight
• Drive your knees to your chest one at a time
• Try to keep your back straight and your core engaged throughout the movement.
Ab Bicycle Crunches
TIPS
• Have your back flat on the ground when you start

• Bring your opposite elbow to your opposite knee
• Make sure you straighten your leg at the bottom of each rep to ensure a full range of
movement

CORE
Ab Jack Knifes
TIPS
• Start with your back flat on the ground and arms by your side
• With your core engaged drive your feet up ensuring your legs are together at all times
and also your arms are flat at your side
• Then lower back down again focusing on keeping your legs straight at all times
• Finish by driving your feet out in front of you then repeat
Ab Throw Downs
TIPS
• Start with your back flat on the ground and your arms to your side
• Drive your feet up with your legs straight and finish in line with your hips at the top
• Slowly lower back down again ensuring your back is still flat on the floor and your core
is engaged through-out each rep
• Don’t let your heels touch the ground instead repeat the movement again

CORE
Ab V Sit Ups
TIPS
• Start with your back flat and both feet in the sky
• With your arms behind your head sit up to your toes aiming to go as high as you can at
your current level
• Then lower back all the way down keeping your core engaged through-out then repeat
Full V Sit Ups

TIPS
• Lying flat on the ground with your arms above your head
• Bring your arms and legs up into a V position at the top
• Slowly bring your body back down to the ground keeping your legs off the ground

CORE
Plank
TIPS
• Lay flat and put your elbows on the ground

• Raise your hips off the ground and keep your neck/spine and legs all in a straight line
• Hold for as long as you can, keeping your core engaged the whole time
Side Plank
TIPS
• Lay flat and put your elbows on the ground

• Raise your hips off the ground and keep your neck/spine and legs all in a straight line
• Hold for as long as you can, keeping your core engaged the whole time

CORE
Scissor Kicks
TIPS
• Put both legs up and then lower one down to a few inches off the floor
• Swap legs over, keeping core engaged and legs off the ground at all times
Straight Leg Sit Ups

TIPS
• Start with your back flat on the ground and your legs straight and your arms behind
your head
• Sit up using your core and tap both your arms to one side of your body
• Slowly lower back down in control then repeat the movement to the other side

CORE
U Snaps
TIPS
• Start in the sit up position

• Bring your head and knees together to your chest
• Bring back out and don’t let your feet touch the ground
• Repeat

Full body
Burpees
TIPS
• When putting your legs out keep your back straight and your core engaged through-out
• Bring your feet back in again and then jump as high as you can for a full range of
movement then repeat
Burpees Single Leg

TIPS
• On one leg jump down and out trying to keep your back straight and low
• Hold in your core while you get back up and hop on one leg with your hands in the air
• Lower back down and repeat the movement

Full body
Quick Feet
TIPS
• Start jogging on the spot keeping your knees up high.

• Your aim is to go as fast as you can to get your heart rate up!
Skaters
TIPS
• Make sure you have your weight on one leg, driving to the other, from side to side
• Keep your tension on one leg at a time.

Full body
Star Jumps
TIPS
• Start with your feet and arms in by your side

• Your aim is to then jump out with your arms and feet
• Jump back in and then repeat the movement

OK it ’ s t i me
to w o rk o ut !
On the following pages are
ready-made workouts that I
know work.
Give them a try, record your

times and scores and next
week aim to beat them to
ensure you’re progressing.

WORKOUT 1
Body weight workouts
Start from the top and work

your way down and complete
the reps as fast as possible
EXERCISE REPS
Star Jumps 50
Burpees 25
Push Ups 40
Sit Ups 35
Squat Jumps 35
Jump Lunges 35
Dips 30
In-Out Squats 30
Star Jumps 50
Dips 40
Bicycle Crunches 20
Step Ups Onto Bench 30
Squat Jumps 35
Jump Lunges 35
Jump Lunges 35
Sit Ups 35
Burpees 25
Pistol Squats 20
Knee Ups Onto Bench 30
TOTAL 600 REPS

WORKOUT 2
The objective with this workout is to complete each

exercise and the amount of reps as fast as you can
with as minimal rest as possible in between then
complete a 500m RUN at the end of each round
EXERCISE REPS EXERCISE REPS
ROUND #1 ROUND #4
Squats 25 Squats 10
Dips 25 Dips 10
Static Lunges 25 Static Lunges 10
Push Ups 25 Push Ups 10
ROUND #2 ROUND #5
Squats 20 Squats 5
Dips 20 Dips 5
Static Lunges 20 Static Lunges 5
ROUND #3
Squats 15
Dips 15
Static Lunges 15
Push Ups 15 TOTAL 300 REPS
+ 2.5 km RUN
IF YOU NEED CHALLENGING ADD IN 15 BURPEES

AT THE END OF EACH ROUND.

WORKOUT 3
Complete as many rounds as you can in 10 – 12 mins

WARM UP: REPS
Push Ups 5
In-out Squats 10
Star Jumps 20
+ 200m run
= 1 Round
Circuit
EXERCISE REPS TOTAL
ROUND #1 300 REPS

Push Ups 10 + 1.5 km RUN
Dips 10
Squat Jumps 10
Walking Lunges 10
Burpees 10
+ 500M Run
ROUND #2
Push Ups 20
Dips 20
Squat Jumps 20
Walking Lunges 20
Burpees 20
+ 500M Run
ROUND #3
Push Ups 30
Dips 30
Squat Jumps 30
Walking Lunges 30
Burpees 30
+ 500M Run

WORKOUT 4
The objective here is to complete each

exercise for the outlined time going from the
top of the circuit to the bottom. (If you’re
not sure of each exercise please refer to the
exercise glossary at the start again)
EXERCISE TIME (seconds)

Quick Feet 20
Push Ups 25
Squats 30
Sit Ups 35
Walking Lunges 40
Step Ups Onto A Bench 45
Dips 45
Squat Jumps 40
Mountain Climbers 35
Lunge Jumps 30
Diamond Push Ups 25
Burpees 20
+ 500M Run
Complete as many rounds as you can in 30 mins

(need to wear stop watch)

WORKOUT 5
Complete 2 rounds as fast as possible

WARM UP: REPS Now it’s time for your main circuit. You
Star Jumps 50 have 2 rounds to complete and your goal
Walking Lunges 40 is to complete these rounds as fast as you
Dips 30 can. Make sure you record your time and
Burpees 20 aim to beat it next week. Use the below
Push-Ups 10 rep count as a guide specific to your
+ 200M Run individual fitness level. Then if you have
time complete the core circuit at the end
= 1 Round as well to help burn fat.
MAIN CIRCUIT REPS CORE CIRCUIT REPS

(Adv) Squat Jumps 25 Ab Throw Downs 10-15
+ 200M Run (Until Complete
Failure)
(Adv) Dips 25
+ 200M Run Then Go Straight
Into Full Range
(Adv) Push Ups 25 V-Sit Ups
+ 200M Run
(Adv) Lunge Jumps 25

+ 200M Run Repeat 4-5 rounds with no rest
in between
(Adv) Bicycle 25
Crunches
+ 200M Run
(Adv) Burpees 25
+ 200M Run
Complete 2 rounds as fast as Beginner – 10 reps each

possible Intermediate – 20 reps each
Advanced – 25 reps each

WORKOUT 6
With the below circuit your goal is to

complete as many rounds as you can in
30 mins with as little breaks as possible.
Ready, set, GO!
EXERCISE REPS
Push Ups 20
Burpees 2
Dips 20
Burpees 4
Star Jumps 20
Burpees 6
Lunge Jumps 20
Burpees 8
In-Out Squats 20
Burpees 10
+ 200 M Run
= 1 ROUND
Complete as many rounds as you can in

30mins. Have FUN!
WORKOUT 7
Below is a circuit where you are following the

outlined rep count for each exercise for your specific
fitness level. The goal is to complete 5 rounds as
fast as you can
CIRCUIT REPS
Push ups 20 If you need challenging add in 20 squat
Squats 20 jumps at the end of each round.
Mountain climbers 20
(each leg = 1 rep)
Dips 20
Burpees 20
+ 500M run
Complete 5 rounds in TOTAL

as fast as you can, record your
time then beat it next week.

WORKOUT 8
The objective with this workout is to complete

the rep count outlined below. Each round you
will notice the reps decrease
Make sure you record your time and aim to beat
it next week. Use the below rep count as a guide
specific to your individual fitness level. Then if you
have time complete the core circuit at the end as well
to help burn fat.
EXERCISE REPS TIME EXERCISE REPS TIME
ROUND #1 ROUND #4
Squat Jumps 25 Squat Jumps 10
Dips 25 Dips 10
In Out Squats 25 In Out Squats 10
ROUND #2 ROUND #5
Squat Jumps 20 Squat Jumps 5
Dips 20 Dips 5
In Out Squats 20 In Out Squats 5
ROUND #3
Push Ups 15
Squat Jumps 15
Dips 15
In Out Squats 15
Beginner – As outlined.
Intermediate – As outlined.
Advanced – Add in 20 burpees at the
end of each round!

WORKOUT 9
The below workout is called a “pyramid” workout.

Meaning you start low in the reps and pyramid
your way up. Every time you change to the next
exercise you add 5 reps. Your goal is to start at the
bottom and work your way up ENJOY!
CURCUIT REPS
Burpees 5
Squats 10
Push Ups 15
Lunges (10 Each Leg) 20
Sit Ups 25
Step Ups (15 Each Leg) 30
Ab Jack Knifes 35
Dips 40
Bicycle Crunches 45
Mountain Climbers (Each Leg = 1 Rep) 50
+ 200M Run
= 1 ROUND
Complete as many rounds as you can

in 30 – 40 mins

WORKOUT 10
The objective with this workout is to

complete the rep count outlined to your
specific fitness level
Work your way from the top to the bottom finishing
with a 60 second (adv) or 30 second (int) or 15
second (beg) plank hold which is your “active rest”.
Complete 5 rounds a fast as you can then cool down
and stretch.
CIRCUIT REPS
Push Ups
Sit Ups
Squats
Dips
V-Sit Ups
Static Lunges
60 Second Plank
= 1 ROUND
X 5 ROUNDS
Beginner – 10 reps each exercise.
Intermediate – 20 reps each exercise.
Advanced – 30 reps each exercise.
Complete as many rounds as you can

in 30 – 40 mins

WORKOUT 11
The below workout is another pyramid workout

but this time you will start high in the reps
and pyramid your way down
Every time you change exercise you are taking 10
reps off. Where there are two exercises listed for that
rep number (IE: V-sit ups + Bicycle crunches) you split
the reps and complete 35 reps for EACH exercise.
CURCUIT REPS
In Out Squats (50) + Star Jumps (50) 100
Step Ups (40 Each Leg) 80
V-Sit Ups (35) + Bicycle Crunches (35) 70
Walking Lunges 60
Ab Throw Downs 50
Squats (No Lock Outs) 40
Lunges (15 Each Leg) 30
Squat Jumps 20
Single Leg Burpees (5 Each Side) 10
+ 500M Run
= 1 ROUND

the time you have

WORKOUT 12
The below workout is set up as a circuit with

different “stations” like a group fitness class
Unlike the other workouts so far which have all been
mostly outlined by reps this workout is going to be
set up on time. A beginner fitness level will complete
30 seconds on each station then without rest move
straight to the next station. An intermediate fitness
level will complete 45 seconds one each station then
an advanced fitness level will complete 60 seconds
on each station.
THE 10 STATIONS ARE OUTLINED

BELOW HAVE FUN:
CIRCUIT
Push Ups
Lunges
Star Jumps
Plank
Mountain Climbers
Burpees
Step Ups
V-Sit Ups
Dips
Full Range Sit Ups
= 1 ROUND
Complete 2-4 rounds then cool down and stretch

WORKOUT 13
The below workout is another pyramid workout

again starting high in the reps and working
your way down. This time we have changed up
the exercises for variety to mix it up. ENJOY!
CURCUIT REPS
Walking Lunges 100
Squat Jumps (40) + Lunge Jumps (40) 80
Ab Bicycle Crunches 70
Step Ups (30) + Squats (30) 60
In Out Squats 50
V Sit Ups 40
Ab Jack Knifes 30
Burpees 20
100M Sprints 10
= 1 ROUND

the time you have

WORKOUT 14
Below is a workout focused on a pyramid

circuit again but this time we are going to
add in a run, if you can’t run can add in a fast
paced walk
Every time you change exercise you pyramid down by
10 reps but for variety and to mix things up you add a
run in between each exercise. So much variety in this
program, never get bored in your workouts again.
CURCUIT REPS
Walking Lunges 50
+ 200M Run
In Out Squats 40
+ 200M Run
Step Ups (15 Reps Each Leg) 30

+ 200M Run
Incline Push Ups 20

+ 200M Run
Burpees 10
+200M Run
= 1 ROUND

the time you have
Core
Wo rko uts
Now we are going to focus on workouts that are purely designed
to torch fat from your mid-section. These workouts are focusing
on toning and leaning out your stomach which is what we ALL
want. These are workouts I do all the time and are workouts I take
my clients through in person every single week so I know from
experience they work. You want to complete these workouts as fast
as you can with as little breaks as possible to ensure you get the
most out of them but remember to still keep quality form through-out
– this is vital!
Alright let’s take a look!

WORKOUT 1
CORE
EXERCISE EXPLANATION SETS REPS

Reverse Crunches Start this circuit off with some reverse 5 20
crunches. Like in the picture start with
your back nice and flat on the floor and
reverse your knees into your chest making
sure you squeeze then release them back
out again straight but making sure you do
not let your heals touch the ground.
V-Sit Ups Then immediately with no rest go straight 5 20

into V – sit ups. Aim to have your legs
straight in the air and sit up as high as you
can to your toes then straight back down
again. The higher you come up the more
you will feel this exercise.
Plank Now without any rest complete a 30 5 30

second plank making sure you keep your seconds
body nice and flat, core engaged and
squeeze your glutes tight. Keep breathing
and make sure you hold for 30 a second
count.
Then start the circuit again.

Aim to complete 5 rounds in total
WORKOUT 2
CORE

Bicycle Crunches Start off this circuit with bicycle crunches 5 20
making sure you cross your opposite
elbow to your opposite knee and ensuring
your other leg is straight at the bottom of
each repetition.
Jack Knifes Then immediately go straight into jack 5 20

knifes when you focus on having your legs
straight and your back flat. You bring your
legs high like in the picture then down and
in front then repeat the movement.
V-Sit Ups Now immediately with no rest go straight 5 20

into V – sit ups. Aim to have your legs
straight in the air and sit up as high as you
can to your toes then straight back down
again. The higher you come up the more
you will feel this exercise.
Repeat this circuit again and complete 5
sets all up.

WORKOUT 3
CORE

Straight Arm Sit Ups Start with your back flat on the ground and 5 10
your legs straight and your arms behind Each side
your head. Sit up using your core and tap = 1 rep
both your arms to one side of your body.
Slowly lower back down in control then
repeat the movement to the other side.
U - Snaps Now go straight into a 60 second plank 5 20

aiming to keep your body straight, keeping
your core engaged the entire time. Your
goal is to complete 5 sets of this circuit in
total.
Plank Then go straight into a 60 second plank 5 60

aiming to be nice and straight keeping seconds
your core engaged the entire time.sets all
up.

WORKOUT 4
CORE

Scissor Kicks Start by putting both your legs up and 5 20
then lower one down to a few inches off
the floor. Swap legs over, keeping core
engaged and legs off the ground at all
times.
Bicycle Crunches Then with no rest go immediately into 5 20

bicycle crunches aiming to have your leg Each side
straight at the bottom like in the picture. = 1 rep
Both sides = 1 rep.
Visit Ups Now go straight into V sit ups. Start with 5 20

your back flat and both feet pointing up.
With your arms behind your head sit up to
your toes aiming to go as high as you can
then lower back down all the way ensuring
you keep your core engaged throughout
then repeat
Side Plank Last movement is going to be a side 5 30 second

plank which is now focusing more on your plank hold
oblique’s and the side section of your each side
core. Aim to have your hips high through-
out and hold for 30 seconds each side.

WORKOUT 5
CORE

Bicycle Crunches This last circuit we are going to combine 5 20
all the exercises. Start off with bicycle Each side
crunches again making sure you move = 1 rep
your opposite elbow to opposite knee
and also making sure the bottom leg is
straight.
V-Sit Ups Then with no rest go immediately into 5 20

V-sit ups making sure you sit up nice and
high to your toes aiming for a full range of
movement.
Reverse Crunches Then go straight into a reverse crunch 5 20

again with no rest in between exercises.
The key here is to squeeze your knees into
your chest at the top then release your
legs back out nice and straight making
sure you do not let your heels touch the
ground on the way down.
Plank Then go straight into a 60 second plank 5 60 second

aiming to be nice and straight keeping plank hold
your core engaged the entire time. All each side
those exercises = 1 round aim to complete
5 sets as fast as you can but with good,
quality form.

WELL D O N E
YOU D I D IT !
K eep r e a d i n g
to s ee W H A TS
NEXT!

CLIENTS
My client’s results speak
for themselves
What’s next?

What ’ s N ex t?
I hope you enjoyed your Fat burning body weight E-book. To find out
more information about all my programs please visit:
www.sqfitness.com.au.
As you have seen my client’s results speak for themselves.

I look forward to continuing to work with you.
Yours in Health and Fitness,
Simon Quiddington

DISCLAIMER
As with any exercise program, you assume certain risks to your health
and safety by following SQ Fitness. Any form of exercise can cause
injuries if the exercises are performed incorrectly, and the workouts
and programs at SQ Fitness is no exception. It is possible that you
may become injured doing the exercises in this program, especially if
they are completed with poor form.
Although thorough instruction is included on correct form for every

single exercise, realize that SQ Fitness (like any other exercise
program) does involve a risk of injury. Simon is not a medical doctor
or nutritionist. His advice is not meant as a substitute for medical
advice. Please consult your doctor before beginning any exercise or
diet program.
Please see our full legal disclaimer and risks of product use.

RISKS OF PRODUCT USE
This e-books content is not a substitute for direct, personal,

professional medical care and diagnosis. None of the exercises
(including products and services) SQ Fitness should be performed
or otherwise used without clearance from your physician or health
care provider. The information contained within is not intended to
provide specific physical or mental health advice, or any other advice
whatsoever, for any individual or company and should not be relied
upon in that regard. We are not medical professionals and nothing in
this e-book should be misconstrued to mean otherwise.
There may be risks associated with participating in activities

mentioned for people in poor health or with pre-existing physical
or mental health conditions. Because these risks exist, you will not
participate if you are in poor health or have a pre-existing mental or
physical condition. If you choose to participate in these risks, you
do so of your own free will and accord, knowingly and voluntarily
assuming all risks associated with such dietary activities. These risks
may also exist for those who are currently in good health right now.
In addition, the SQ Fitness exercise programs are designed to

be challenging with the aim to get you lean and strong as fast as
possible. An important component of the program is lifting heavy
weights. This activity is inherently risky, and especially so if done with
poor form. If you experience any pain you must consult with your
doctor

Head to www.sqfitness.com.au
to see our whole range of E-Books.

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50 page E-Book

I am going to show a series of exercises that you can do without

Yours in Health and Fitness,

Okay, enough talking

2 | SQ FITNESS: FAT BURNING PROGRAM

3 | SQ FITNESS: FAT BURNING PROGRAM

First, let’s go through the list

4 | SQ FITNESS: FAT BURNING PROGRAM

Normal Push Ups

Wide Push Ups

5 | SQ FITNESS: FAT BURNING PROGRAM

Diamond Push Ups

Incline Push Ups

6 | SQ FITNESS: FAT BURNING PROGRAM

Plyometric Push Ups

• This exercise can be done from a bench in the park or home

7 | SQ FITNESS: FAT BURNING PROGRAM

8 | SQ FITNESS: FAT BURNING PROGRAM

Bulgarian Split Squats

9 | SQ FITNESS: FAT BURNING PROGRAM

10 | SQ FITNESS: FAT BURNING PROGRAM

Single Leg Step Ups

11 | SQ FITNESS: FAT BURNING PROGRAM

• Focus on starting low

• Start with your feet shoulder width apart

12 | SQ FITNESS: FAT BURNING PROGRAM

• Start nice and low and explode up on to the box/bench

13 | SQ FITNESS: FAT BURNING PROGRAM

• Make sure your back is straight

14 | SQ FITNESS: FAT BURNING PROGRAM

• Have your back flat on the ground when you start

15 | SQ FITNESS: FAT BURNING PROGRAM

16 | SQ FITNESS: FAT BURNING PROGRAM

Full V Sit Ups

17 | SQ FITNESS: FAT BURNING PROGRAM

• Lay flat and put your elbows on the ground

• Lay flat and put your elbows on the ground

18 | SQ FITNESS: FAT BURNING PROGRAM

Straight Leg Sit Ups

19 | SQ FITNESS: FAT BURNING PROGRAM

• Start in the sit up position

20 | SQ FITNESS: FAT BURNING PROGRAM

Burpees Single Leg

21 | SQ FITNESS: FAT BURNING PROGRAM

• Start jogging on the spot keeping your knees up high.

22 | SQ FITNESS: FAT BURNING PROGRAM

• Start with your feet and arms in by your side

23 | SQ FITNESS: FAT BURNING PROGRAM

Give them a try, record your

24 | SQ FITNESS: FAT BURNING PROGRAM

Start from the top and work

TOTAL 600 REPS

25 | SQ FITNESS: FAT BURNING PROGRAM

The objective with this workout is to complete each

EXERCISE REPS EXERCISE REPS

IF YOU NEED CHALLENGING ADD IN 15 BURPEES

26 | SQ FITNESS: FAT BURNING PROGRAM

Complete as many rounds as you can in 10 – 12 mins

ROUND #1 300 REPS

27 | SQ FITNESS: FAT BURNING PROGRAM

The objective here is to complete each

EXERCISE TIME (seconds)

Complete as many rounds as you can in 30 mins