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Bodyweight 400
Bodyweight 400
Bodyweight 400
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Bodyweight 400
Copyright 2014
FatBurningNation.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.
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Bodyweight 400
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Bodyweight 400
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Bodyweight 400
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Bodyweight 400
Before you start, be sure you are FULLY warmed up and ready to go.
Complete Cycle #1 before you move to Cycle #2.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.
Cycle #1
100 Meter Sprint
Rest as needed then complete:
10 Pushups
10 Squat Jumps
10 Close Grip Pushups
Rest as needed then move back to the 100 meter sprint. Repeat two more time for 3 total
rounds.
After 3 rounds in Cycle #1, rest 2 minutes and move to Cycle #2:
Cycle #2
200 Meter Sprint
Rest as needed then complete:
10 Squat Jumps
10 Offset Pushups each side
10 Jump Lunges (total)
Rest as needed then move back to the 200 meter sprint. Repeat one more time for 2 total
rounds.
Before you start, be sure you are FULLY warmed up and ready to go.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.
Cycle #1
200 Meter Sprint
Rest as needed then complete:
5 Squat to Squat Jumps
7 Burpees
10 Spiderman Pushups or Spiderman Climbs
Rest as needed then move back to the 200 meter sprint. Repeat 5 more times for 6 total
rounds.
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Bodyweight 400
Before you start, be sure you are FULLY warmed up and ready to go.
Complete Cycle #1 before you move to Cycle #2.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.
Cycle #1
400 Meter Sprint
Rest as needed then complete:
8 Spiderman Pushups or Spiderman Climbs
10 Jump Lunges
12 Squat Jumps
14 Outside Mountain Climbers (total)
Rest as needed then move back to the 400 meter sprint. Repeat one more time for 2 total
rounds.
After 2 rounds in Cycle #1, rest 2 minutes and move to Cycle #2:
Cycle #2
200Meter Sprint
Rest as needed then complete:
5 reps each side Plank Leg Raise (alternating)
5 Plank Spiderman Climbs (each side)
Rest as needed then move back to the 200 meter sprint. Repeat 2 more time for 3 total
rounds.
www.FatBurningNation.com
Bodyweight 400
Before you start, be sure you are FULLY warmed up and ready to go.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.
Cycle One
400 Meter Sprint
Rest as needed then complete:
Pushups: 8 reps
Mountain Climbers: 8 reps each side
Side Plank Reach Through: 8 reps each side
Rest as needed then move back to the 400 meter sprint. Repeat 2 more times for 3 total
rounds.
Before you start, be sure you are FULLY warmed up and ready to go.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.
Cycle One
400 Meter Sprint
Rest as needed then complete 20 seconds of each exercise below with a 10 second rest in
between:
Superman Jumps: 20 seconds
Spiderman Pushups (each side): 20 seconds
Spiderman Plank Climbers (each side): 20 seconds
Rest as needed then move back to the 400 meter sprint. Repeat 3 more times for 4 total
rounds.
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Bodyweight 400
Workout
Number
Sprint #1
Time
Sprint #2
Time
Sprint #3
Time
Sprint #4
Time
Sprint #5
Time
Sprint #6
Time
100M:
100M:
100M:
200M:
200M:
100M:
100M:
100M:
200M:
200M:
100M:
100M:
100M:
200M:
200M:
200M:
200M:
200M:
200M:
200M:
200M:
200M:
200M:
200M:
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200M:
200M:
200M:
200M:
200M:
200M:
200M:
200M:
400M:
400M:
200M:
200M:
200M:
400M:
400M:
200M:
200M:
200M:
400M:
400M:
200M:
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400M:
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400M:
Example
Week
1
Workout
Number
Sprint #1
Time
Sprint #2
Time
Sprint #3
Time
Sprint #4
Time
Sprint #5
Time
100M*:
13s**
100M:
12.8s
100M:
13.1s
100M:
12.8s
100M:
12.8s
100M:
12.5s
200M:
24.5s
200M:
24.5
100M:
12.9s
100M:
12.7s
100M:
12.6s
200M:
24.6s
200M:
24.3s
Sprint #6
Time
*M = Meters
**s = Seconds
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Bodyweight 400
Exercise Descriptions
Burpees
Trainers Tip: There are many different burpee variation exercises. For beginners, you can
omit the push-up done in pictures 4 and 5, and instead just perform the squat to jump back, to
jump forward to squat up. For more advanced variations, you can add in push-ups as we did
in the pictures, and can also add in a squat jump at the end of the movement.
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Bodyweight 400
Exercise Descriptions
Close Grip Push-Ups
1. Starting Position: Get in a push-up position with your hands forming a diamond below your
chest. Keep your core tight and your back straight.
2. Movement: 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.
Jump Lunges
Starting Position: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.
Movement: 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.
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Bodyweight 400
Exercise Descriptions
Mountain Climbers
1. Start in the push-up position with your core tight and back straight.
2. 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.
3. Return your leg to the starting position and repeat with the other leg.
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Bodyweight 400
Exercise Descriptions
Outside Mountain Climbers
1. Start in the push-up position with your core tight and back straight.
2. 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.
3. Return your leg to the starting position and repeat with the other leg.
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Bodyweight 400
Exercise Descriptions
Plank Leg Raise (alternating)
1. Keeping a straight line with your body, balance your weight on your toes of one foot and
forearms and keep your abs braced.
2. Lift one leg straight up off the ground contracting the glutes. Quickly switch legs and
alternate for the allotted amount of time.
Pushups
1. Place your hands just wider than shoulder-width apart.
2. Slowly lower your chest and body down to the floor, keeping your core tight and back
straight.
3. After you hit the bottom of the movement, push with your arms & chest to get your body
back up to the start position.
4. If it is too hard, drop to the knees or perform pushups with your hands on a bench.
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Bodyweight 400
Exercise Descriptions
Side Plank Reach Through
1. Start in the side plank position with your core tight and back straight.
Using your core to twist, reach your hand through the plank gap until you cannot go any
further. Return to the starting position and repeat. Be sure to keep your core tight throughout.
Spiderman Climbs
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.
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Bodyweight 400
Exercise Descriptions
Spiderman Push-Ups
1. Starting Position: Start in a push-up position with your core tight and back straight.
2. 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.
Squat Jumps
1. 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.
2. 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.
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Bodyweight 400
Exercise Descriptions
Squat to Squat Jump
1. 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.
2. 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.
3. Land softly and move back into the bodyweight squat. Repeat in this fashion.
Superman Jump
1. 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.
2. When you reach the bottom of your squat, drive your feet into the ground exploding into a
vertical jump reaching your hands as high as you can to the sky. When coming down, be sure
and land softly the repeat.
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Bodyweight 400
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