Fit and Lean

HIITAca de m y
Total Body Blast

Fit & Lean
8 Week program Fat loss & Muscle Tone
8 Week HIIT Routine
HIITAca d emy
Table Of Contents
1.Product Disclosure 3
2.About The Authors 4
3.Introduction and Our Purpose 5
4.Overview/The Big Picture 6
5.The Workout Basics 8
6.Education13
7.Equipment15
8.Tracking Progress 16
9.Warmup Overview 18
10. Beginners Workout 19
11. Workouts23
12. Recovery60
13. HIITDex62
14. Final Thoughts 135
© 2015 HIITACADEMY.COM 2
Product Disclosure
Dear Reader,
We wrote a guide designed to help risk for your use of this information as
people progress towards their health such materials and content are con-
and fitness goals. Keep in mind that it stantly changing and may not contain
is not specifically tailored to suit any in- the most recent information. This work
juries or health problems that could be is a guideline which has emerged via
aggravated with low, moderate or high a combination of personal experience
intensity physical exercise. We want and scientific research.
you to be healthy so if you are an indi-
vidual with such problems please seek The information and other material
the help of a health professional. available from this book come from a
number of sources including the per-
We’re not doctors. The materials and sonal experiences of Alex and Tim
content contained in “HIIT Academy’s Ruben, third parties who have given
Fit & Lean” are for general health im- permission for use of their material,
provement recommendations only and and material copied under statutory
are not intended to be a substitute for licenses. Accordingly the information
professional medical advice, diagno- and material in this book is copyright,
sis or treatment. This information is a 2015 © HIIT Academy.
set of “guidelines” intended for a large
audience. So please, don’t reproduce, broadcast,
sell, transmit, or store in a retrieval
We created the “HIIT Academy’s Fit & system, any electronic, photocopied,
Lean” to help you get into better physi- recorded or any other version of this
cal shape. We are not here to promote guide without asking us (Alex and Tim
extreme body images or training rou- Ruben or HIIT Academy) first and get-
tines. We wrote this with your best ting our permission. You can, however,
interest in mind but you, the reader, are show off your results, tell your friends
responsible for the interpretation or use about what you’re doing, and get gen-
of the information provided. erally excited about making changes to
your health and fitness!
We wrote the guide but the results of
this work solely depends on you, the Thank you for understanding.
reader. This information is not indi-
vidually tailored but intended to act as Now get after it!
guidelines for you. You assume any
About The Authors
Fitness has been a lifelong journey for us. find a new way to exercise that produced
It began when we started playing sports at phenomenal results for everyday life. The
a very young age. By the end of our ca- journey has led us down many avenues,
reers we each had 15 years of experience, filled with experiments and insights into
10 of which was spent in a gym training. the world of fitness.
In that time we studied with professional
trainers, trained with pro athletes, had As a result, we launched HIIT Academy.
been the recipients of several top awards We wanted to share what we learned with
that young athletes can receive, and won people to help them get ripped and stay fit.
a few championships along the way. We have made it our goal to give you a no
excuse way of achieving total body fitness.
When we transitioned from the athlete’s
lifestyle we kept our desire to be in peak With your help we’re going to make an im-
physical condition, but we needed a differ- pact on the world and make it a healthier
ent kind of training since the circumstanc- place. Thank you so much for joining us on
es had changed. We were on a mission to the ride!
Introduction and Our Purpose
Welcome to Fit & Lean
Welcome to HIIT Academy’s Fit & Lean HIIT routine! You hold in your
hands a guide to the most effective fat loss training to date.
This guide is tool. Inside you’ll find the most practical information on
exercising for rapid, effective fat loss. It exclusively provides what you
need to know to obtain the level of fitness that gives you confidence
to go anywhere and do anything.
It combines some of the newest Information available to us with prac-

tices that have withstood the test of time. It relies on science, experi-
ence and wisdom to provide you with the steps you need to go forth
and create the results that you want and deserve.
Our Purpose
We want to live in a healthier world. It is our mission to equip every-
one with the knowledge and steps to get fit. We not only believe that
a healthy body is something that everyone deserves, we also believe
that people can obtain it with the right attitude and routine. But we
can’t make that happen without you. You are the most important part
of this program. Remember that as you have fun creating your results
through these simple yet effective workouts.
From the bottom of our hearts, thank you for taking on Fit & Lean.
We’re very excited to help you earn your fitness goals.
Now, let’s get to work!
Overview/The Big Picture
What Does it Contain?
8 Weeks of Workouts HIITDex
Fit & Lean workouts are built using our The HIITDex is a glossary of all the exer-
progressive, systematic approach to High cises and stretches that we use to stay fit
Intensity Interval Training. and healthy. This list is extensive, flexible
and reliable enough to be used from your
High Intensity Interval Training (HIIT) is a house to the gym and anywhere else you
shorter workout style that combines pe- can think of. Refer to it if you have any
riods of intense exercise and periods of questions about how to perform the exer-
rest. HIIT workouts create a response in cises involved in the workouts.
the body that increases its ability to burn
fat and reveal muscle tone and definition. Education
It is the most effective method for weight
and fat loss when it comes to working out. We made it a point to only include practi-
cal information that you can use to cre-
Bonus Beginners Training ate the change that you want for your
body while staying as safe as possible.
This is a workout regimen to build a foun- The clearly defined techniques, tips, and
dation if you’ve never worked out before. equipment outlined in this guide will help
The momentum you build up starting with you achieve the best results while going
the beginners workouts will help get you through the Fit & Lean workouts. It’s best
ready for the full eight week program that that you read this section before doing the
follows. workouts to maximize their effect.
Overview/The Big Picture
Progress Tracking Information Getting to the Point
You will learn the different methods for To sum it all up, the Fit & Lean HIIT
tracking your progress. We want you to routine is our fastest and most effective
know where you are, where you’ve been, fat loss training routine. The program
and where you’re going throughout the uses high intensity interval training that
process. relies on a combination of cardio and
strength exercises to achieve higher levels
A Calendar of fitness in the shortest amount of time
possible. As you go through, you’ll learn
We’ve included a special Fit & Lean the
calendar to help keep you on track. Use it importance of tracking your progress and
to know when it’s time to get it done. what it really takes to build a healthy and
fit lifestyle.
Now start earning your fittest body ever!
The Workout Basics
Here you will find the basics of our HIIT Muscle Resistance
program. We will teach you how to do the
workouts and tell you what you’ll need to Intervals that focus on your muscles will
get the most effective exercise that you help you create a strong, functional body.
possibly can. Your target rep range should be 15 – 20
reps during these intervals. If you reach
The Workout System 20 before the time is up, that’s okay. Keep
going until the interval is over. You can
Our workout system is designed to perform many of the exercises using only
achieve a lean body while maintaining your bodyweight. If you want to increase
strength. We developed this approach the difficulty of an exercise you can find a
after doing many different workout styles variation in the HIITDex or you can simply
over the last 12 years. This is the system increase the resistance by adding weight.
that we use to train our clients, as well as
ourselves, to gain total body confidence. Cardio
The Fit & Lean System During these intervals, you will be per-
forming cardio exercises that require you
The Fit & Lean guide uses a progressive to give it your maximum effort. Naturally,
workout system that builds up over the these are the most intense parts of the
course of the program through a series of workout. Approach the cardio intervals as
phases. Every workout is a full body work- if you are in a race where the fastest per-
out that mixes strength and cardio exer- son with best form wins! Push yourself to
cises. Our Basic HIIT formula uses three do as many reps as possible (AMAP) for
different components: Muscle Resistance, the allotted time.
Cardio and Rest.
Remember...You get out of it what you
put into it!
The Workout Basics
Rest
The rest periods come at the end of a cir-
cuit. Allow yourself to catch a quick breath
and gather your focus before doing anoth-
er set. Keep in mind that after the third set
of a circuit the rest interval is all the time
you have before you begin the next circuit.
Fit & Lean workouts increase

in difficulty as your endurance
increases.
As you progress through the phases, the
interval times will change but the length of
the workout will remain the same. Every
workout lasts under 20 minutes. These
quick workout blasts focus on keeping
your muscles strong while building up your
endurance and your body’s ability to burn
fat and better capitalize on excessive post-
exercise oxygen consumption (EPOC).
Phase one begins at even intervals of
30:30:30.
The Workout Basics
Keeping Time
The interval training in Fit & Lean requires

a timer. Keeping time is one of the most At the very minimum, you can time your-
important factors and it’s important that self with a stopwatch or the stopwatch
you track time the most consistent and function on your phone. Although this is
reliable way possible. Here are a few ways not the best method, you can make it work
that you can keep track of time: if you have nothing else. Just be sure the
stopwatch is visible at all times to help you
Use an App stay on track.
This is our preferred method for keeping One last thought about timers
time. You can find free or inexpensive apps
on your phone. The best apps should be The easier you make it on yourself to keep
programable and allow you to set up cir- track of time, the better off you will be. Your
cuits, add exercises and sets, and adjust focus should be on the exercise and not
time intervals. Our preferred app is called the clock.
“SECONDS”. We use the circuit timer
function to set up the workouts so that
we can focus on the exercise and not the
time. The app alerts us when the interval
is almost complete, when to switch, and
when to rest.
Use a special or professional timer
There are special professional timers

specifically designed to be used for inter-
val training. These are the type of timers
found in boxing gyms to alert the fighters
when to rest and when to work.
There are also programable timers that

you can clip onto your clothing. They’re
excellent, small and not very expensive.
Use your phone or watch
The Workout Basics
How To Read The Charts
The workouts are made up of circuits. interval while some may have three exer-
There are 4 circuits per workout. Each cise intervals and no rest interval. When
circuit contains two to three exercises and you complete a circuit once, you’ve com-
detailed demonstrations of what you need pleted a set. You’ll complete three sets of
to do. Pay attention to the times for the in- each circuit before moving on to the next
tervals as they will change over the course circuit.
of the program.
But, you must be fast! The rest interval
The Charts Read From Left to Right, after your third cardio session in a circuit
Then From Top to Bottom is all the rest you will have before you start
the next circuit.
You’ll go through the exercises in the cir-
cuits from left to right. Once your are done Have Your Equipment Ready
with a circuit, you will go to the following
circuit in the row below. Read through the Before you begin, it is wise to have all of
entire workout before you begin and make your equipment out and ready for use. Be-
sure you understand the exercises, know ing prepared will maximize your rest time.
the time intervals and know which equip- Bottom line, prepare to make your workout
ment you’ll be using. a win before you begin!
Exercises :30 Exercise 1

circuit 1 :30 Exercise 2
The exercises are clearly labeled and Repeat 3x
:30 Rest
demonstrated.
:30 Exercise 1
If you do not understand the exercises,
or want to know a little more information circuit 2 :30 Exercise 2
about them, consult the HIITDex for de- Repeat 3x
:30 Rest
tailed instructions and variations for all of :30 Exercise 1
the exercises included in the workouts.
circuit 3 :30 Exercise 2
Repeat 3x
Circuits and Sets :30 Rest
:30 Exercise 1
Each row is it’s own circuit. Most circuits circuit 4 :30 Exercise 2
contain two exercise intervals and a rest Repeat 3x
:30 Rest
The Workout Basics
How Many Days a Week?
Over the course of a week we recommend that you accomplish at least 4 days of HIIT.
You can use the other days of the week as bonus workout days or rest and recreation
days.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
HIIT
Bonus Day
Rest/Recreation
HIIT Days
On these days you’ll do the HIIT workouts that are included in this guide. To get the
best results, commit to do these workouts 4 times a week.
Bonus Days
If you feel inclined, you can do extra workouts a couple of times a week. Bonus days
are not replacements for the regularly scheduled HIIT workouts. You can do ex-
tra high intensity interval training workouts such as sprints or cycling on a bonus day, or
you may also use these days to do less intense, steady state workouts like yoga, hiking
or jogging. All bonus days are optional.
Quick Note: It is possible to do HIIT up to 6 times a week but listen to your body. If
your muscles feel acute tightness and strain, not just soreness, it will be far better for
you to rest on a bonus day instead of getting the extra work in. Use your bonus days
wisely. It’s better to recover than to push yourself into an injury that keeps you from
working out.
Rest/Recreation
You can workout and still have fun. On rest and recreation days we highly recommend
spending time with friends or going out and being active. Take the the time to lead a
full and healthy life and remember to enjoy yourself!
Education
The practical information in this sec- body to burn calories at an acceler-

tion will help you get the most out of ated rate for up to 24 hours after a
the Fit & Lean program. Education is workout. To sum it up, When you do a
important so take the time to learn this HIIT workout you increase endurance,
information. You will learn why HIIT maintain strength, burn calories at a
works so well along with some basic, rapid rate after the workout is com-
yet important, fundamentals and prin- pleted, and the workouts last a fraction
ciples to maximize your safety and the of the time when compared to steady
effectiveness of your workouts. We will state forms of exercise.
be covering the importance of form,
the correct way to pick resistance and Form, Form, Form.
weight, methods to track progress,
and show you the equipment you’ll be Think Form First, and Everything Else
using over the course of the 8 weeks. Will Follow. Correct form is incredibly
important to any type of training. Ex-
HIIT is the Most Effective Fat Loss cellent form creates strong, functional
Training muscles and is accomplished by train-
ing and using proper body mechanics.
When it comes to burning fat and cre- Poor form can lead to injury and an
ating muscle tone and definition, we uncomfortable life. Therefore, form is
haven’t encountered a more effective more important than how much weight
style of working out than HIIT. In mul- you can lift and the speed of your rep-
tiple studies over the years, short HIIT etitions.
workouts consistently out performed
longer, less intense exercise such as You are better off training your mus-
cles the right way, even if it means you
jogging. High intensity interval training
improves aerobic fitness, burns fat at go a fraction slower and use slightly
rapid rate, and maintains muscle en- lighter weight while performing the ex-
durance and strength. ercises. Be sure that you understand
how to do the exercises before doing
HIIT also increases the amount of oxy- the workouts by reading the instruc-
gen the body consumes after a work- tions included in the HIITDex. A great
out. This excess post-exercise oxygen way to learn a new exercise is to go
consumption creates an effect, known through it slow and without weight
as “after burn”. The effect causes your before you begin a workout. Take the
Education
time and start building the muscle while maintaining the best form that
memory necessary to be a pro at any you can.
exercise.
Picking Weights and Levels of
Repetition Speed Resistance
Repetition speed is how fast you To increase muscle tone and defini-
complete one rep of an exercise. You tion, you need to choose the right
will be using two different repetition amount of weight, or resistance, dur-
speeds when you do these workouts. ing the intervals that focus on your
muscles.
1 up, 1 down
The right resistance should be tough
This is the speed that you will be us- enough that you almost reach failure
ing when you are doing muscle fo- at the end of every set. Using this
cused exercises. The rep rhythm is method, it’s okay to start at a higher
one second to push the weight and weight during your first set and reduce
one second to load the weight. Using the weight as you go.
this method you should get at least 15
reps per 30 seconds while doing these Example: Let’s say that you start with
workouts. a 25 pound dumbbell curl on your first
set and you do 15 great reps. But if
Example: You take one second to get you can only get 10 good reps using
into the squat position. This would be the 25 pound dumbbell on the sec-
the loading part of the exercise. Then ond set, you should reduce the weight
you take one second to force yourself down to 20 or 15 pounds for the third
back up to the standing position. This set to achieve the 15 great reps again.
is the pushing part of the exercise.
Picking the right weight is another way
AMAP to bring out those muscles that you’re
working so hard to show! Be sure that
This stands for As Many As Possible. It you’re putting enough stress on them
implies a very fast speed.This is used to maintain strength and increase defi-
during the cardio exercises to get as nition.
many repetitions as you can in the
time interval. Be as quick as you can
Equipment
Having the right equipment to get the job done is highly important. Here you will find
the equipment that we recommend you use during the workouts in this guide.
Resistance Bands Jump Rope
Bands are highly versatile. They can be This piece of equipment is usually read-
used in many different situations and as ily available at any gym or health club. It’s
substitutes for a fair amount of gym equip- excellent for cardio work.
ment.
Plates
Dumbbells
These are available in most gyms and can

These can be found in just about every be used for many different exercises. Use
gym. Creative alternatives include a book stable, heavy objects as creative alterna-
bag filled with books or jugs of water. tives.
Kettlebells Bench or Chair
This is an excellent tool for working out the Benches or chairs are going to be
whole body. A simple search on the inter- nessesary in being able to do certain ex-
net will show you how to DIY your own if ercises as well as increase the difficulty of
you don’t have access to them. some of the basic exercises.
Tracking Progress
Tracking your progress is one of the most you throughout the 8 weeks to check in
important things that you can do for your with yourself and see where you are.
success. Proper tacking will let you know
where you are, show you where you’ve The Scale
been, and point you where you want to go.
It’s okay to track your progress using more
than one method to get a complete picture
of all of your changes. Here are a few dif-
ferent ways that we recommend to track
your progress:
Photos
The scale is an accurate tool but don’t let

it confuse you. It represents a number and
that number alone is not the whole pic-
ture. We’re after fat loss and a scale has
no way of acurately measuring your body
composition. When you do weigh in, it’s
best to weigh in at the same point in the
There is nothing like a transformation day every day for consistency. A rule of
photo to really keep you going. A photo of thumb: you’ll always be lighter in the morn-
yourself will make you feel motivated to ing than at night. It’s reasonable to gain a
“change it or maintain it”. couple of pounds in a day if you measure
more than once. Remember, it’s just a
We always love seeing the progress that number.
you make and we encourage everyone
that goes through the Fit & Lean program
to share a transformation photo with us.
We can’t express how proud it makes us
to see the changes in our clients and how
it inspires many more people to take con-
trol of their bodies. We will be reminding
Tracking Progress
Testing Body Fat Composition Heart Rate Monitors
This is a tool to track your workouts. It

A basic skinfold caliper, or a handheld provides immediate feedback. Tracking
ultrasound machine, is probably the best your heart rate helps keep you in the zone
way to check your body composition. Col- while you’re training by letting you know
lecting the data can be meticulous, but it when you need to pick it up. It’s also a
is rewarding and the best way to track fat great way to track calories burned.
loss. If you have a friend who can help you
get all of the data points, or you become
an expert at collecting the data yourself,
this will really tell you where you’re seeing
the biggest changes.
Warmup Overview
It’s important to warm up before doing any kind of exercise. You can do a
quick stretch routine or go for a light jog that lasts no longer than 5 minutes
before you start a workout. Below is a stretch routine we recommend you
do before every workout. Hold each position for 10-20 seconds.
Hamstrings Glutes
Hip Flexors Shoulders
Groin
Calves
Beginners Workout
Here you’ll find a workout routine for an absolute beginner. We

understand that the 8 week Fit & Lean program is tough. Follow this
routine to build up some endurance, strength and momentum leading
into the full program.
Beginners Workout
We recommend doing the following routine for two weeks in order to

build up into the eight week program.
HIITAC ADEMY Beginner // Monday
Fit & Lean

legs
triceps
shoulders
core
circuit 1 Complete Each Circuit 3 times before moving to the next circuit
:20 Air Squats :20 mountain Climbers :50 Rest
circuit 2
:20 Pike Push Ups :20 Stationary Sprints :50 Rest
circuit 3
:20 Tricep dips legs bent :20 1/4 squat jumps :50 Rest
circuit 4
:20 Plank :20 Scissor Kicks :50 Rest
Tuesday - 30 mins Recreational Activity (Walk, Jog, Bike)
HIITAC ADEMY Beginner // Wednesday
Fit & Lean

chest
back
biceps
core
:20 Incline Push Ups :20 Piank Tucks :50 Rest
circuit 2
:20 Sliding Seals :20 Jump Rope :50 Rest
circuit 3
:20 Underhand Bicep Curls :20 Stationary Sprints :50 Rest
circuit 4
:20 Left side lateral Plank :20 Right side lateral Plank :50 Rest
Thursday // 30 mins Recreational Activity (Walk, Jog, Bike)
HIITAC ADEMY Beginner // Friday
chest
Fit & Lean legs

shoulders
triceps
core
:20 Push Ups :20 Piank Tucks :50 Rest
circuit 2
:20 alternating lunges :20 1/4 squat jumps :50 Rest
circuit 3
:20 Tricep Dips Legs Bent :20 Stationary Sprints :50 Rest
circuit 4
:20 Leg Lifts :20 V - Holds :50 Rest
Saturday // 30 mins Recreational Activity (Walk, Jog, Bike)
Workouts
HIITAC ADEMY Phase 1.1 // Monday
Fit & Lean

legs
triceps
shoulders
core
:30 alternating lunges :30 Plank Tucks :30 Rest
circuit 2
:30 Pike Push Ups :30 mountain Climbers :30 Rest
circuit 3
:30 triangle push ups :30 Plank Tucks :30 Rest
circuit 4
:30 Plank :30 Left side lateral Plank :30 Right side lateral Plank
HIITAC ADEMY Phase 1.2 // Tuesday
Fit & Lean

chest
back
biceps
core
:30 Push ups :30 High Knees :30 Rest
circuit 2
:30 bent over rows :30 Burpees :30 Rest
circuit 3
:30 Underhand Bicep Curls :30 high knees :30 Rest
circuit 4
:30 full extension crunches :30 russian twists :30 Leg Lifts
Wednesday // Rest or 30 minute recreational activity
HIITAC ADEMY Phase 1.3 // Thursday
Fit & Lean

legs
triceps
shoulders
core
:30 Goblet squats :30 KettleBell Swings :30 Rest
circuit 2
:30 tricep dips :30 Tuck Jumps :30 Rest
circuit 3
:30 front delt raises :30 KettleBell Swings :30 Rest
circuit 4
:30 Bicycle Crunches :30 Bird Dogs :30 Plank
HIITAC ADEMY Phase 1.4 // Friday
Fit & Lean

chest
back
biceps
core
:30 Split push ups :30 Plank Tucks :30 Rest
circuit 2
:30 Sliding Seals :30 1/4 Squat Jumps :30 Rest
circuit 3
:30 overhand bicep curls :30 Burpees :30 Rest
circuit 4
:30 Wide Climbers :30 supermans :30 Scissor Kicks
Saturday // Rest or 30 minute recreational activity
Fit & Lean

legs
triceps
shoulders
core
:30 alternating lunges :30 Plank Tucks :30 Rest
circuit 2
:30 Pike Push Ups :30 mountain Climbers :30 Rest
circuit 3
:30 triangle push ups :30 Plank Tucks :30 Rest
circuit 4
:30 Plank :30 Left side lateral Plank :30 Right side lateral Plank
Fit & Lean

chest
back
biceps
core
:30 Push ups :30 High Knees :30 Rest
circuit 2
:30 bent over rows :30 Burpees :30 Rest
circuit 3
:30 Underhand Bicep Curls :30 high knees :30 Rest
circuit 4
:30 full extension crunches :30 russian twists :30 Leg Lifts
Fit & Lean

legs
triceps
shoulders
core
:30 Goblet squats :30 KettleBell Swings :30 Rest
circuit 2
:30 tricep dips :30 Tuck Jumps :30 Rest
circuit 3
:30 front delt raises :30 KettleBell Swings :30 Rest
circuit 4
:30 Bicycle Crunches :30 Bird Dogs :30 Plank
Fit & Lean

chest
back
biceps
core
:30 Split push ups :30 Plank Tucks :30 Rest
circuit 2
:30 Sliding Seals :30 1/4 Squat Jumps :30 Rest
circuit 3
:30 overhand bicep curls :30 Burpees :30 Rest
circuit 4
:30 Wide Climbers :30 supermans :30 Scissor Kicks
Progress Picture
Progress Picture
Congratulations!
You have just completed a Phase. This is a
friendly reminder to take a picture of yourself
to keep track of your progress!! We love seeing
your transformations so please feel free to TAG
us in your photos on social media with
@HIITAcademy or #HIITAcademy.
We also encourage you to email your progress

photos to us at info@hiitacademy.com so we can
stay up to date with your journey!
Keep it Up!
Fit & Lean

legs
triceps
shoulders
core
:30 Alternating Step Ups :35 Burpees :25 Rest
circuit 2
:30 triangle push ups :35 High Knees :25 Rest
circuit 3
:30 Feet Elevated Pike push ups :35 mountain Climbers :25 Rest
circuit 4
:30 Knee to Elbow Plank :35 Toe Touches :25 supermans
Fit & Lean

chest
back
biceps
core
:30 Decline Push ups :35 Lateral Plank Tucks :25 Rest
circuit 2
:30 Underhand bent over rows :35 Burpees :25 Rest
circuit 3
:30 Hammer curls :35 Lateral Plank Tucks :25 Rest
circuit 4
:30 Bicycle Crunches :35 Leg Lifts :25 V - Holds
Fit & Lean

legs
triceps
shoulders
core
:30 Sumo squats :35 Alternating Jump Lunges :25 Rest
circuit 2
:30 tricep dips :35 Plank Tucks :25 Rest
circuit 3
:30 Lateral Raises :35 Tuck Jumps :25 Rest
circuit 4
:30 full extension crunches :35 Bird Dogs :25 Butt Lift Bridge
Fit & Lean

chest
back
biceps
core
:30 In Out Push Ups :35 Mountain Climbers :25 Rest
circuit 2
:30 Alternating Renegade Rows :35 Double Pump Squat Jumps :25 Rest
circuit 3
:30 Underhand bicep curls :35 Burpees :25 Rest
circuit 4
:30 Plank :35 Russian Twists :25 Scissor Kicks
Fit & Lean

legs
triceps
shoulders
core
:30 Alternating Step Ups :35 Burpees :25 Rest
circuit 2
:30 triangle push ups :35 High Knees :25 Rest
circuit 3
:30 Feet Elevated Pike push ups :35 mountain Climbers :25 Rest
circuit 4
:30 Knee to Elbow Plank :35 Toe Touches :25 supermans
Fit & Lean

chest
back
biceps
core
:30 Decline Push ups :35 Lateral Plank Tucks :25 Rest
circuit 2
:30 Underhand bent over rows :35 Burpees :25 Rest
circuit 3
:30 Hammer curls :35 Lateral Plank Tucks :25 Rest
circuit 4
:30 Bicycle Crunches :35 Leg Lifts :25 V - Holds
Fit & Lean

legs
triceps
shoulders
core
:30 Sumo squats :35 Alternating Jump Lunges :25 Rest
circuit 2
:30 tricep dips :35 Plank Tucks :25 Rest
circuit 3
:30 Lateral Raises :35 Tuck Jumps :25 Rest
circuit 4
:30 full extension crunches :35 Bird Dogs :25 Butt Lift Bridge
Fit & Lean

chest
back
biceps
core
:30 In Out Push Ups :35 Mountain Climbers :25 Rest
circuit 2
:30 Alternating Renegade Rows :35 Double Pump Squat Jumps :25 Rest
circuit 3
:30 Underhand bicep curls :35 Burpees :25 Rest
circuit 4
:30 Plank :35 Russian Twists :25 Scissor Kicks
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Fit & Lean

legs
triceps
shoulders
core
:30 Weighted Alternating Jump Lunges

:40 1/4 Jump Squats :20 Rest
circuit 2
:30 decline triangle push ups :40 Stationary Sprints :20 Rest
circuit 3
:30 front delt raises :40 Handstand Holds :20 Rest
circuit 4
:30 Alternating Wide Climbers :40 Standing side crunch
Alternate every 5 reps :20 Bicycle Crunches
Fit & Lean

chest
back
biceps
core
:30 In Out Push Ups :40 Burpees :20 Rest
circuit 2
:30 Underhand bent over rows :40 Mountain Climbers :20 Rest
circuit 3
:30 Bicep
bicep curls :40 Burpees :20 Rest
circuit 4
:30 Sliding Seals :40 Leg Lifts :20 Cat Vomits
Fit & Lean

legs
triceps
shoulders
core
:30 Good Mornings :40 Alternating Lunges w /Weight :20 Rest
circuit 2
:30 Feet Elevated tricep dips :40 Plank Tucks :20 Rest
circuit 3
:30 Shoulder PRess :40 Lateral Plank Tucks :20 Rest
circuit 4
:30 Bird Dogs :40 full extension crunches :20 Plank
Fit & Lean

chest
back
biceps
core
:30 Split push ups :40 Stationary Sprints :20 Rest
circuit 2
:30 Alternating Renegade Rows :40 1/4 Jump Squats :20 Rest
circuit 3
:30 Overhand bicep curls :40 Stationary Sprints :20 Rest
circuit 4
:30 Russian Twists :40 Toe Touches :20 Scissor Kicks
Fit & Lean

legs
triceps
shoulders
core
:30 Weighted Alternating Jump Lunges

:40 1/4 Jump Squats :20 Rest
circuit 2
:30 decline triangle push ups :40 Stationary Sprints :20 Rest
circuit 3
:30 front delt raises :40 Handstand Holds :20 Rest
circuit 4
:30 Alternating Wide Climbers :40 Standing side crunch
Alternate every 5 reps :20 Bicycle Crunches
Fit & Lean

chest
back
biceps
core
:30 In Out Push Ups :40 Burpees :20 Rest
circuit 2
:30 Underhand bent over rows :40 Mountain Climbers :20 Rest
circuit 3
:30 Bicep
bicep curls :40 Burpees :20 Rest
circuit 4
:30 Sliding Seals :40 Leg Lifts :20 Cat Vomits
Fit & Lean

legs
triceps
shoulders
core
:30 Good Mornings :40 Alternating Lunges w /Weight :20 Rest
circuit 2
:30 Feet Elevated tricep dips :40 Plank Tucks :20 Rest
circuit 3
:30 Shoulder PRess :40 Lateral Plank Tucks :20 Rest
circuit 4
:30 Bird Dogs :40 full extension crunches :20 Plank
Fit & Lean

chest
back
biceps
core
:30 Split push ups :40 Stationary Sprints :20 Rest
circuit 2
:30 Alternating Renegade Rows :40 1/4 Jump Squats :20 Rest
circuit 3
:30 Underhand bicep curls :40 Stationary Sprints :20 Rest
circuit 4
:30 Russian Twists :40 Toe Touches :20 Scissor Kicks
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Fit & Lean

legs
triceps
shoulders
core
:30 Alternating Lunges w /Weight :45 Plank Tucks :15 Rest
circuit 2
:30 Feet Elevated tricep dips :45 Double Pump Squat Jumps :15 Rest
circuit 3
:30 Handstand Push Ups :45 Stationary Sprints :15 Rest
circuit 4
:30 Russian Twists :45 Bicycle Crunches :15 Leg Lifts
Fit & Lean

chest
back
biceps
core
:30 cLAP pUSH uPS :45 Stationary Sprints :15 Rest
circuit 2
:30 Bicep curls :45 Tuck Jumps :15 Rest
circuit 3
:30 Overhand bent over rows :45 Mountain Climbers :15 Rest
circuit 4
:30 Sliding Seals :45 Wide Climbers :15 Scissor Kicks
Fit & Lean

legs
triceps
shoulders
core
:30 Goblet squats :45 Burpees :15 Rest
circuit 2
:30 Handstand Push Ups :45 1/4 Jump Squats :15 Rest
circuit 3
:30 Feet Elevated tricep dips :45 Lateral Plank Tucks :15 Rest
circuit 4
:30 V - Holds :45 Butt Lift Bridge :15 supermans
Fit & Lean

chest
back
biceps
core
:30 Decline Push ups :45 High Knees :15 Rest
circuit 2
:30 Alternating Renegade Rows :45 Burpees :15 Rest
circuit 3
:30 Hammer curls :45 Double Pump Squat Jumps :15 Rest
circuit 4
:30 Knee to Elbow Plank :45 Standing side crunch
Alternate every 5 reps :15 Push ups
Fit & Lean

legs
triceps
shoulders
core
:30 Alternating Lunges w /Weight :45 Plank Tucks :15 Rest
circuit 2
:30 Feet Elevated tricep dips :45 Double Pump Squat Jumps :15 Rest
circuit 3
:30 Handstand Push Ups :45 Stationary Sprints :15 Rest
circuit 4
:30 Russian Twists :45 Bicycle Crunches :15 Leg Lifts
Fit & Lean

chest
back
biceps
core
:30 cLAP pUSH uPS :45 Stationary Sprints :15 Rest
circuit 2
:30 Bicep curls :45 Tuck Jumps :15 Rest
circuit 3
:30 Overhand bent over rows :45 Mountain Climbers :15 Rest
circuit 4
:30 Sliding Seals :45 Wide Climbers :15 Scissor Kicks
Fit & Lean

legs
triceps
shoulders
core
:30 Goblet squats :45 Burpees :15 Rest
circuit 2
:30 Handstand Push Ups :45 1/4 Jump Squats :15 Rest
circuit 3
:30 Feet Elevated tricep dips :45 Lateral Plank Tucks :15 Rest
circuit 4
:30 V - Holds :45 Butt Lift Bridge :15 supermans
Fit & Lean

chest
back
biceps
core
:30 Decline Push ups :45 High Knees :15 Rest
circuit 2
:30 Alternating Renegade Rows :45 Burpees :15 Rest
circuit 3
:30 Hammer curls :45 Double Pump Squat Jumps :15 Rest
circuit 4
:30 Knee to Elbow Plank :45 Standing side crunch
Alternate every 5 reps :15 Push ups
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Recovery
Nutrition
What you put into your body can help Throw In Some Healthy Fats
or hurt your recovery and the fat loss
process. We will not be going into the There is plenty of research out there that
debates of different diets in the Fit & Lean not all fat is bad. Include these healthy fats
guide. But there are some basic principles in your diet:
that are widely accepted and work for fat
loss, not only for ourselves, but the people • Avocado
we work with as well. • Coconut/Olive Oil
• Almonds
Double Up Your Green Intake • Walnuts
Green vegetables are extremely healthy The Basic Foods to Stay Away From
and good for your body. The list includes: For Maximum Fat loss
• Spinach If you can limit yourself to minimal con-

• Kale sumption of these items you’re more likely
• Broccoli to be better off. We’ve seen massive im-
• Cilantro provements in our clients when they stick
• Brussels Sprouts to this list. It includes:
• Celery, Etc.
• Wheat based products
Plenty of Protein • Starches
• Refined Sugars and Sweeteners
Getting plenty of protein in your diet is • Alcohol
important for your muscles and relatively
easy. Generally, if your protein portion is
about the size of the palm of your hand
you’re doing fine! The list includes:
• Fish
• Poultry
• Beef
• Eggs
Recovery
Rest
This is one of the most important things to eliminate any kind of light in your room
for the human body. You spend close to when you go to sleep for the night.
1/3 of your life sleeping. Here are a few
tips to follow to give your body the rest it Don’t overstimulate before bed
deserves:
Shut down your electronics and try to re-
Get 6-8 hours of sleep a night sist using them before you call it a night.
Have a Caffeine Curfew
This number will vary from person to per-
son, but staying within this range is widely Have a point in the day, roughly eight
accepted. hours before you shut down for the night,
to call it quits on the caffeine.
Naps are okay
Put your phone on “Do Not Disturb”
If you’re tired, sleep. You can try short
naps between 20-24 minutes. This quick If you’re a busy person who works all
burst will get you back on your feet and times of day and night, do yourself a favor
back to your day. and keep your sleep sacred. Few things
are so important that they should wake
Keep your bedroom dark you from your sleep.
The darker it is the better. Do your best
HIITDex
Cardio // 1/4 Squat Jumps
1. Stand with your feet shoulder with apart

2. Squat down a ¼ of your normal range
3. Jump up as high as you can
4. Land safely
5. Repeat
Cardio // Burpees
1. Drop to floor into a plank position from the standing position

2. Thrust your knees toward your chest into a low squat
position
3. Jump as high as you can from the low squat position
4. Land in the standing position with your knees slightly bent
5. Repeat
Cardio // double pump Squat
Jumps
1. Stand with your feet shoulder with apart

3. Stand back up
5. Jump up as high as you can
6. Land safely
7. Repeat
Cardio // High Knees
1. Begin in the standing position

2. Raise and lower one knee at a time as if running in place. Bring
the knees to the same height as the hips and keep your thighs
parallel to the ground
3. Alternate legs and go as fast as you can
Cardio // Jump Rope
1. Swing the rope over your head

2. Keep your feet together as you jump over the rope
3. Repeat
Cardio // lATERAL pLANK tUCKS
1. Begin in the plank position, keep your feet together and bring
your feet to your right elbow, slightly twisting your hips
2. Return to the starting plank position
3. Keep your feet together and bring your feet to your left elbow,
slightly twisting your hip, then return to the starting plank position
4. Repeat
Cardio // Mountain Climbers
1. Begin in the plank position with your right knee by your chest and
your left leg extended
2. Switch your bent leg and straight leg simultaneously as if you
were running
3. Repeat
Cardio // Plank Tucks
1. Begin in the plank position, keep your feet together and bring
your feet under your chest
2. Extend your feet back to the starting plank position. Try to keep
your back and butt level as much as possible
3. Repeat
Cardio // stationary Sprints
1. Begin in the standing position

2. Raise and lower one knee at a time as if running in place.
3. Alternate legs and go as fast as you can
Cardio // Tuck Jumps
1. Jump straight up from the standing position

2. Bring your knees to towards your chest at the peak of your jump
3. Land in the standing position and immediately repeat
lEGS // Alternating Lunges
1. Stand with your feet approximately hip width apart, hands on

your hips, and pick a point to stare at in front of you to help main-
tain balance. If you are using dumbells hold one in eachhand
2. Step forward with one leg, keeping your back straight, lowering
your hips until both knees are bent at a 90-degree angle.
3. Make sure your front knee is directly above your ankle, and not
going past your toe and make sure your back knee does not
touch the floor
4. Push through your front heel to get back to the starting position
5. Alternate legs and repeat
Bodyweight With Weights
lEGS // aLTERNATING JUMP LUNGES
1. Get into a lunge position with your right foot forward and your left
foot back, knees at a 90 degree angle
2. Jump up and alternate legs landing in a lunge position so your
left foot is forward and your right foot is back
3. Be sure to keep your forward knee in line with your ankle
4. Repeat
lEGS // Alternating Step
Ups
1. Stand in front a of bench or another very stable, sturdy surface
2. Place your right foot on the bench and lift yourself up by pushing
through your foot while keeping your knee behind your toes
3. Bring the left down to the ground and return to the starting posi-
tion
4. Repeat and alternate legs
lEGS // Butt Lift Bridge
1. Lie flat on your back with your hands by your sides and your
knees bent so your feet are flat on the ground about hip width
apart
2. Pushing through your heels, lift your hips off the floor while keep-
ing your back straight. Breathe out as you perform this part of the
motion and hold at the top for a second creating a bridge from
your knees to your shoulders
3. Slowly bring your butt back down to the floor to complete the rep
4. Repeat
lEGS // Goblet Squats
1. Stand with your feet a little bit wider than your shoulders and
hold a dumbbell close to your chest
2. Squat down to at least parallel while keeping the knees in line
with the ankles
3. Push through your feet back up to a standing position
4. Repeat
lEGS // gOOD MORNINGS
1. Stand with your knees slightly bent and your feet shoulder width
apart positioning your weight in front of you
2. Bend at the waist, while keeping your head up, and lean forward
until your upper body is about parallel to the ground
3. Bring yourself back up to the standing position by squeezing
your butt and hamstrings
4. Repeat
Legs // Kettlebell Swing
1. Stand with your feet a little wider than shoulder width and the
kettlebell aligned with the middle of your feet
2. Squat down and grip the kettlebell with your palms facing you
then stand up straight, still holding the weight
3. Keep your arms loose and slightly bend your knees shooting
your hips back
4. Swing the weight back between your legs with both hands so
your forearms are in your groin. Keep your core tight and back
straight
5. Shoot your hips straight forward and drive through your heels.
At the same time your hips come forward, your torso rises; your
arms and the bell move in an arc forward to approximately chin
height
6. Forcefully contract your glutes, hamstrings, and abs at the peak
of the swing but maintain just enough tension to hold the weight.
You should be standing tall with your abs tight and pelvis tucked
under
7. Reverse the movement by pushing your hips back, and as the
arms follow their path back between your legs, continue to keep
your lats tight and chest out, shoulders down and in, and wrists
straight. Think about hiking the bell back behind you as far as you
can instead of up or down
8. Repeat the motion once you’ve reached the exact position you
were when first starting the swing
Legs // Kettlebell Swing
lEGS // Squats
1. Stand with your feet a little wider than hip-width apart, your toes
turned out slightly and your arms resting at your sides
2. Bend your knees slowly, pushing your butt and hips out and
down behind you as if you are sitting down into a chair. Keep your
head and back straight and your knees aligned over your ankles.
Keep your weight balanced evenly between the front and back of
your feet
3. Lower your body until your thighs are parallel to the ground.
Don’t let your knees fall inward. As you lower down, bring your
arms up and in front of your chest
4. Push through your feet and straighten your legs to come back up
to a standing position while lowering your arms back to your side
Repeat
lEGS // sumo Squats
1. Stand with your feet in a wide stance

2. Squat down to parallel while keeping the knees in line with the
ankles
3. Push through the feet back up to standing without allowing your
knees to fall inward
4. Repeat
Chest // clap Push ups
1. Place your hands slightly wider than shoulder-width apart and

place your toes on the floor while face down
2. Keep your body in a straight line from your shoulders to your feet
and keep your abs and butt engaged
3. Lower yourself towards the ground by bending your elbows until
your chest almost touches the floor (2)
4. Explode up, pushing yourself off of the ground
5. Clap your hands at peak height (3) and catch yourself before you
return to the ground landing back in push up position (1)
6. Repeat
Chest // Decline Push ups
1. Begin in the pushup position with your feet elevated on any

stable surface higher than the floor
2. Keep your body in a straight line from your shoulders to your
toes and keep your abs and butt engaged
3. Lower yourself by bending your elbows until your chest almost
touches the floor
4. Drive through the palms of your hands to push yourself back up
until your arms are locked out
5. Repeat
Chest // In Out Push ups

touches the floor
4. Forcefully drive through the palms of your hands to push yourself
back up off the ground landing in the starting position with your
hands wider than shoulder width
touches the floor
6. Forcefully drive through the palms of your hands to push yourslf
back up off the ground landing with your hands in the starting po-
sition
7. Repeat steps 3 - 6
Chest // Incline Push ups
1. Begin in the pushup position with your hands elevated on any

stable surface higher than the floor
2. Keep your body in a straight line from your shoulders to your
toes and keep your abs and butt engaged
3. Lower yourself to the floor by bending your elbows until your
chest almost touches the surface
5. Repeat
Chest // Push ups

touches the floor
5. Repeat
Chest // split Push ups
1. Place one of your hands slightly wider than shoulder-width apart

then place the other hand down by your hip and place your toes
on the floor while face down
touches the floor
5. Repeat
Back // Bent Over Rows
1. Stand with your feet hip width apart holding your weights at your
side, your palms facing front
2. Bend over from the hips with a slight bend in the knees while
keeping your head up and allowing the weights to hang from your
arms
3. Pull the weights towards your hips while holding them in a
neutral position
4. Lower your arms back to the hanging position
5. Repeat
Back // Bird Dogs
1. Get on all fours keeping your back straight with your knees di-
rectly under your hips and your hands directly under your shoul-
ders
2. Lift your right arm and it extended it out in front of you
simultaneously lift your left leg and extend it behind you
3. Hold for a 2 count and return to the starting position
4. Alternate and Repeat
Back // Renegade Rows
1. Start in the push up position with your hands shoulder width apart
while gripping weights
3. Pull the weight in your right arm towards your right hip
4. Lower your arm back to the starting position
5. Alternate arms and repeat
Back // Overhand Bent Over
Rows
side, your palms facing your back
keeping your head up allow the weights to hang from your arms
3. Pull the weights towards your hips while holding it in an overhand
position
5. Repeat
Back // Sliding seals
1. Lie on the ground face down with your hands down at your sides
2. Squeeze the lower back raising your hands and feet off the
ground while squeezing your shoulder blades back and down
your spine
3. Lower your arms and legs back down
4. Repeat
Back // Supermans
1. Lie on the ground face down with your hands extended in front of
you
2. Squeeze the lower back raising your hands and feet off the floor
3. Lower your arms and legs back down to the floor
4. Repeat
Back // underhand Bent Over Rows
side, your palms facing your front
keeping your head up allow the weight to hang from your arms
3. Pull the weight towards your hips while holding it in an under-
hand position
5. Repeat
Arms // feet elevated Tricep Push Ups
1. Start in the push up position with your feet elevated on a bench

or chair and place your hands closer than shoulder-width apart,
touching your index fingers and thumbs together making a dia-
mond shape with your hands.
2. Bend your elbows until you almost touch the floor with your
chest.
3. Lift back up by pushing through your elbows and palms
4. Keep your torso in a straight line throughout the move
5. Repeat
Arms // hammer Curls
1. Stand with a dumbbell each hand and your palms facing your
body
2. Curl your hands up to your shoulders while keeping your elbows
back and tight to your side
3. Lower your hands back down to your sides
4. Repeat
Arms // Overhand Curls
1. Stand with a dumbbell each hand and your palms facing behind
you
2. Curl your hands up to your shoulders keeping your elbows back
and tight to your side
4. Repeat
Arms // Tricep Dips
1. Sit on the edge of a chair with your hands just outside of your
hips, fingers forward.
2. Rest your heels in front of you, keeping your legs straight
3. Bend your elbows as far as you can go down, preferably around
90 degrees, lowering your hips towards the floor, keeping them
parallel to the chair
4. Press body up by extending your elbows.
5. Repeat from step 3
Arms // Tricep Push Ups
1. Start in the push up position and place your hands closer than
shoulder-width apart, touching your index fingers and thumbs to-
gether making a diamond shape with your hands.
2. Bend your elbows until you almost touch the floor with your
chest.
3. Lift back up by pushing through your elbows and palms
4. Keep your torso in a straight line throughout the move
5. Repeat

Arms // Underhand Bicep Curls
1. Stand with a dumbbell each hand and your palms facing forward
2. Curl your hands up to your shoulders keeping your elbows back
and tight to your side
4. Repeat

Shoulders // Front Delt Raise
1. Stand with your feet hip width apart and hold the weight in front
of your thighs with your palms facing you
2. Raise your hands forward and upward to shoulder height keep-
ing a straight line from your shoulders to your wrists
3. Lower your hands back down to the starting position
4. Repeat

Shoulders // Feet ElevatedPike Push Ups
1. Get into the pike position with your feet elevated on a bench or
chair
2. Lower your head towards the floor by bending your elbows
3. Push through your hands and return to the starting pike position
4. Repeat

Shoulders // Handstand Push Ups
1. Face a wall in a standing position

2. Bend down and place your palms on the floor and kick your feet
up so you’re in a handstand position against a wall
3. Keep your abs, glutes and thigh muscles tight
4. Lower yourself toward the ground as far as possible
5. Press through your hands back up until your arms are locked out
6. Repeat
*It is important to note that you must not forget to breathe while do-
ing this exercise. Not breathing can lead to popped blood vessels in
your face and you may pass out

Shoulders // Handstand Holds
1. Face a wall in a standing position

2. Bend down and place your palms on the floor and kick your feet
up so you’re in a handstand position against a wall
3. Keep your abs, glutes and thigh muscles tight
4. Hold for time
*It is important to note that you must not forget to breathe while do-
ing this exercise. Not breathing can lead to popped blood vessels in
your face and you may pass out

Shoulders // Lateral Raises
1. Stand with your feet hip width apart and hold the weight down at
your sides palms facing your body
2. Raise your hands out to your sides until your elbows are shoul-
der height while maintaining a straight line from your shoulders to
your wrists
3. Lower your hands back down to your side
4. Repeat

Shoulders // Pike Push Ups
1. Get into the pike position

2. Lower your head towards the floor by bending your elbows
3. Push through your hands and return to the starting pike position
4. Repeat

Shoulders // Shoulder Press
1. Stand with your feet hip width apart while holding weights in your
hands at the top of your shoulders
2. Drive your hands up above your head and lock out your arms
3. Lower your hands back to the top of your shoulders
4. Repeat

Abs // Bicycle Crunches
1. Lie on your back with your legs extended

2. Lift your right leg towards your chest and simultaneously lift your
torso
3. Rotate your torso so your left elbow touches your right knee
4. Return to the starting position
5. Alternate and repeat

Abs // Cat Vomits
1. Get on all fours and keep your gaze focused slightly in front of
you. Don’t arch your back or strain your neck
2. Forcefully exhale from your mouth until all air is fully expelled.
Your abs should be contracted from this forceful exhale.
3. Hold your breath and pull your belly button upward toward your
spine as hard as you can for 8 - 12 seconds
4. Inhale fully through the nose after the 8 - 12 second hold
5. Take one breath cycle of rest (exhale slowly out of the mouth,
inhale slowly through the nose), then repeat until time is finished

Abs // Full Extension Crunches
1. Sit on the edge of a swiss ball so that your feet are flat on the
floor and the swiss ball is at the base of your back
2. Extend yourself backwards over the swiss ball and lower your-
self towards the ground holding for a two count when abs are fully
extended
3. Contract your abs and raise back up to the starting position
4. Repeat
Swiss Ball Alternatives: If you do not have access to a swiss ball you
can replace it with a stack of folded towels or 2 or three pillows.

Abs // Knee to elbow planks
1. Get in the plank position, resting on forearms with your elbows in

line with your shoulders, body aligned from head to heels
2. Drive your right knee toward the outside of your right elbow by
lifting your leg and bending your knee
3. Return to the beginning position.

Abs // Lateral Planks
1. Get in the plank position where your right forearm rests on the
ground with your elbow in line with your shoulder and your body
aligned from head to heels with your left foot stacked on your
right. Your left hand rests on your body
2. Keep your hips up and hold this position contracting the abs
3. Hold for time, then switch sides

Abs // Leg Lifts
1. Lie on the floor face up, feet together

2. Keep your legs together and lift them off the ground by contract-
ing your abs
3. Return toward the starting position but do not allow your feet to
rest on the ground
4. Repeat

Abs // Planks
1. Get in the plank position, resting on forearms with your elbows in

line with your shoulders, body aligned from head to heels
2. Keep your hips up and hold this position contracting the abs
3. Hold for time

Abs // Toe Touches
1. Lie on the floor face up with your feet together and your legs
lifted off the ground to make an L shape
2. Reach up and touch your toes
3. Return toward the starting position
4. Repeat

Abs // Russian Twists
1. Sit with your feet hip-width apart, flat on the floor and clasp your
hands out in front of your chest.
2. Lift your feet slightly off the floor, balancing on your coccyx.
3. Twist to the right without dropping your feet then return to center
4. Twist to the left and return to center
5. Repeat without dropping your feet

Abs // Scissor Kicks
1. Lie on the floor face up, feet together

2. Keep your legs together and lift them off the ground 6 inches by
contracting your abs
3. Create a scissor like motion by simultaneously raising one leg
and lowering the other. Do not let lower leg touch the ground
4. Repeat step 3 until time is up

Abs // Standing Side Crunch
1. Stand with you feet shoulder width apart holding a dumbell in

your left hand
2. Place your right hand behind your head
3. Lower the weight in your left hand stretching your right obliques
4. Crunch your abs to the right side
5. Repeat for specified reps and then switch

Abs // V-Holds
1. Lie face up on the floor, feet together

2. Raise your torso and and legs together so that your body makes
aV
3. Hold this position for time

Abs // Wide Climbers
1. Start in the plank position with your wrists under shoulders and
body aligned from head to heels.
2. Drive your right knee toward the outside of your right elbow by
lifting your leg and bending your knee
3. Return to the beginning position.

Upper Body Stretches // Back Rolls
1. Lie on the floor face up

2. Bring your knees towards your chest and clasp your arms
around your legs
3. Gently rock your spine back and forth
4. Do this for 30 seconds and then slowly release back down to the
ground

Upper Body Stretches // cat Dog
1. Get on all fours with your wrists directly under your shoulders
and your knees directly under your hips.
2. Round your back and tuck your chin into your chest, this is cat
position
3. Slowly raise your head up and curve your spine in the opposite
direction, this is dog position
4. Repeat this action 10 times

Upper Body Stretches // Chest
1. From the standing position, keep your arms straight and clasp
your hands behind your back
2. Keep your head up and raise your arms up towards the ceiling
3. Hold for 30 seconds then gently release

Upper Body Stretches // Cobra
1. Lie face down on the ground and place your hands under your
shoulders
2. Push through your palms and raise your torso while keeping your
hips touching the ground
3. Allow your head to gently fall towards your back so you are look-
ing up at the ceiling
4. Hold for 30 seconds and slowly return to the starting position

Lower Body Stretches // HIP-Flexor
1. Put your right knee on the ground and reach your left foot out in
front of you until your left knee makes a 90 degree angle
2. Keep your spine straight as you push your hips forward and
towards your foot. Do not let your knee come over your toe. If
necessary, move your foot a little further out
3. Hold for 30 seconds then switch sides

Upper Body Stretches // Shoulder 1
1. Reach your right hand behind your head and down your back.
2. Reach your left hand behind your torso and up your back.
3. Try your best to lock your hands. You can hold a towel in your
hands to perform the stretch as well
4. Hold for 30 seconds each side.

Upper Body Stretches // Cross over
1. Stand and cross your right arm in front of your chest

2. Use your left arm to gently pull your right arm
3. Hold for 30 seconds then switch sides and repeat

Upper Body Stretches // Trunk Twist
1. Sit on the ground with your legs extended out in front of you
2. Cross your right leg over your left and place your right foot flat on
the ground so that your knee is bent in front of you
3. Rotate your back and place your left elbow on the right side of
your right knee
4. Keep your back upright and apply pressure to your right knee
with your left elbow while rotating your body right
5. Hold for 30 seconds and return to the starting position
6. Repeat on the other side

Lower Body Stretches // Butterfly
1. Sit on the ground and touch the soles of your feet together. Bring
them as close to your body as possible
2. Lightly press your elbows down on your thighs to stretch yougro-
in
3. Hold for 30 seconds and release

Lower Body Stretches // Calves 1
1. From the plank position place your right foot over your left ankle
2. Raise your hips and try to lower your left heel to the ground
applying a stretch to your left calf
3. Hold for 30 Seconds and Repeat on the other side

Lower Body Stretches // Glutes
1. From the Plank Position, bring your right knee up to your chest
2. Rotate your right knee so that your left foot is lined up with the
left side of your body and rest your shin on the ground
3. Apply pressure to your leg, stretching the glute
4. Hold for 30 seconds
5. Bring yourself back to the plank position and repeat with the
opposite leg

Lower Body Stretches // Hamstrings
1. Stand with your feet together

2. Bend over at the waist towards the ground allowing your arms
and torso to relax and hang
3. Hold for 30 seconds and slowly raise back up to a standing
position

Lower Body Stretches // Sumo
1. Stand with your feet in a wide stance

2. Bend your knees without letting them go over your toes and
lower yourself into a wide squat position
3. Get as low as you can and hold in this position for 30 seconds
4. Stretch your groin and move a little from side to side
5. Stand back up slowly

Congratulations!
Congratulations! You made it through the 8 weeks of the HIIT

Academy Fit & Lean HIIT routine! You’ve reached a pinnacle in your
training and now it’s time to take this new found knowledge and
continue on. You can start from the beginning and continue to train or
use the many different exercises from this book and create your own
workout. This book is meant to empower you, so continue on and do
great things.
We cannot let you go without a big thank you! We’re so lucky to be

able to share this knowledge with you and we are deeply grateful
that we could be part of your exercise regimen. It’s our goal to make
the world a fitter, better place. Thanks again for helping us make that
a reality. We hope to see your results and be sure to check back at
hiitacademy.com for more updates to keep you in shape and fit!
Go forth and do great things!
Alex and Tim Ruben

Fit and Lean

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HIITAca de m y

Total Body Blast

8 Week HIIT Routine

It combines some of the newest Information available to us with prac-

Now, let’s get to work!

8 Weeks of Workouts HIITDex

Progress Tracking Information Getting to the Point

Now start earning your fittest body ever!

Fit & Lean workouts increase

The interval training in Fit & Lean requires

Use a special or professional timer

There are special professional timers

There are also programable timers that

Exercises :30 Exercise 1

The practical information in this sec- body to burn calories at an acceler-

Resistance Bands Jump Rope

These are available in most gyms and can

Kettlebells Bench or Chair

The scale is an accurate tool but don’t let

Testing Body Fat Composition Heart Rate Monitors

This is a tool to track your workouts. It

Hip Flexors Shoulders

Here you’ll find a workout routine for an absolute beginner. We

We recommend doing the following routine for two weeks in order to

Fit & Lean

:20 Air Squats :20 mountain Climbers :50 Rest

Tuesday - 30 mins Recreational Activity (Walk, Jog, Bike)

Fit & Lean

:20 Incline Push Ups :20 Piank Tucks :50 Rest

Thursday // 30 mins Recreational Activity (Walk, Jog, Bike)

Fit & Lean legs

:20 Push Ups :20 Piank Tucks :50 Rest

Saturday // 30 mins Recreational Activity (Walk, Jog, Bike)

Fit & Lean

:30 alternating lunges :30 Plank Tucks :30 Rest

Fit & Lean

:30 Push ups :30 High Knees :30 Rest

Wednesday // Rest or 30 minute recreational activity

Fit & Lean

:30 Goblet squats :30 KettleBell Swings :30 Rest

Fit & Lean

:30 Split push ups :30 Plank Tucks :30 Rest

Saturday // Rest or 30 minute recreational activity

Fit & Lean

:30 alternating lunges :30 Plank Tucks :30 Rest

Fit & Lean

:30 Push ups :30 High Knees :30 Rest

Wednesday // Rest or 30 minute recreational activity

Fit & Lean

:30 Goblet squats :30 KettleBell Swings :30 Rest

Fit & Lean

:30 Split push ups :30 Plank Tucks :30 Rest

Saturday // Rest or 30 minute recreational activity

We also encourage you to email your progress

Fit & Lean

:30 Alternating Step Ups :35 Burpees :25 Rest

Fit & Lean

Wednesday // Rest or 30 minute recreational activity

Fit & Lean

:30 Sumo squats :35 Alternating Jump Lunges :25 Rest

Fit & Lean

:30 In Out Push Ups :35 Mountain Climbers :25 Rest

Saturday // Rest or 30 minute recreational activity