THE
FAT LOSS
ACADEMY
BODYWEIGHT
TRAINING PLAN
In this document you’ll find the 12-week
Fat Loss Academy bodyweight training
plan. We’ve used our experience
working with 1000’s of clients to design
a workout plan that will help you burn
fat and get lean, all at home. The
program is broken down into 2 parts:
PART 1:
THE WARM-UP.
(DON’T SKIMP ON THIS!)
PART 2:
THE WORKOUTS.
PART ONE
PART 1: THE WARM-UP
We know you’re busy, so we’re going to
keep things simple here. The following set of
5 exercises will get your body feeling supple
and ready to work in 5 minutes or less.
Please perform this warm-up before every
workout session.
Each exercise below is hyperlinked to a
video demonstration. Just click to watch.
You’ll also find links to video demos for each
exercise in The Fat Loss Academy Exercise
Video Guide PDF.
exercise sets reps
Glute Bridge 1 15
Bird Dog 1 10 each side
Kneeling Thread 1 8 each side
Through to Reach
Strider-Thoracic 1 3 flows
Bridge-Down Dog-
Prone Cobra
Bodyweight Squat 1 10
PART TWO
PART 2: WORKOUTS
A common misconception is that you should
do a lot of cardio to lose body fat. However,
strength training will provide the biggest
results and should be your priority.
HERE’S WHY:
1 Strength training builds lean muscle
mass. The more muscle you build, the
heavier you can lift and the harder you
can train. This leads to you burning
more calories over time.
2 Strength training tears down the tissue
in your muscle. Your body then repairs
this tissue to build it back bigger and
stronger. This process requires extra
calories, meaning your body is burning
more calories during the repair process.
3 Strength training during a fat loss plan
helps you maintain the muscle mass you
already have. This is important because
if you lose too much muscle during a
diet your metabolism can slow down.
PART 2: WORKOUTS
AND THE GOOD NEWS?
Strength training doesn’t have to
mean hitting the gym. When machines,
dumbbells, and barbells are not available
(or unwanted), your bodyweight can be
used to create an amazingly effective
workout that leads to a total body
transformation.
THE SECRET?
Working your muscles from different angles
to ensure that you’re not only building
a balanced body but one that builds
and retains muscle and burns fat. As you
progress, you’ll find that the movements
will become harder, the reps will increase,
and your body will start to take a whole
new form.
BREAKING DOWN YOUR
WORKOUTS
This is a 12-week progression.
The goal here is simple: crush fat by using
supersets that focus on general fatigue
(your heart rate is pumping) instead of local
fatigue (no single body part will ever feel like
it’s “done”). What you’ll find is a total body
workout that will work every single muscle
without needing traditional cardio. Why? The
supersets provide the same metabolic impact
as cardio.
Each 3-week phase will include new exercises
and progressions to make things a little
harder, and we’ll add reps and sets because
you’ll become better, but the philosophy
stays the same: supersets + bodyweight
progressions = efficient workouts that burn
more fat and keep your body changing.
HOW OFTEN SHOULD I
WORK OUT?
There are 2 workouts in each training phase
(3-week block). Each session will be a total
body workout.
Your goal is to train 4 days per week.
Alternate between Day 1 and Day 2, working
toward 3-4 sessions per week. That’s the ideal
training volume. But if you’re able to get in
only 3 workouts per week, that is still solid.
Please note: We don’t recommend
performing more than 2 resistance workouts
consecutively. Try to take a day of rest (or
cardio) between each lifting session
if possible.
If you’re not sure how to setup your workouts
based on your schedule, here are 2 sample
training weeks:
SAMPLE TRAINING WEEK #1
Time available each week: 4-6 hours
day workout
MONDAY Workout 1
TUESDAY Off or Walking (30-60min)
WEDNESDAY Workout 2
THURSDAY Workout 1 + HIIT
FRIDAY Off or Walking (30-60min)
SATURDAY Workout 2
SUNDAY Off or Walking (30-60min)
SAMPLE TRAINING WEEK #2
Time available each week: 3-5 hours
day workout
MONDAY Workout 1
TUESDAY Off or Walking (30-60min)
WEDNESDAY Workout 2
THURSDAY Off or Walking (30-60min)
FRIDAY Workout 1 + HIIT (Start
with workout 2 next week)
SATURDAY Outdoor Easy Walk (30-60
min) or Off
SUNDAY Off
There are 4 total phases. Perform each phase
for 3 weeks before moving on to the next.
WORKOUT GUIDELINES
The totals listed below are your work sets.
So, if the workout called for 3 sets of 8 reps,
you have 3 work sets of 8 reps.
You may wish to include a warm-up set or
two for each exercise. In a warm-up set, you’ll
start with a light weight or progression (say
incline pushups on a bench before pushups on
the ground) and then progressively work up to
the full movement in your work sets.
Take a 45 second rest between each
exercise set.
PHASE 1: 3 WEEKS WORKOUT 1
PH1 Gliding Plank
sets: 2 reps/time: :30-:45
PH1 B1. Bodyweight Squat
sets: 2 reps/time: 10-15 (lower slowly)
PH1 B2. Bent Over Towel Row
(wrap towel through any heavy object at home)
sets: 2 reps/time: 6-8 reps
PH1 C1. Glute Bridge Marching
sets: 2 reps/time: 12-15 reps
PH1 C2. Pushup
sets: 2 reps/time: 6-8 reps
PH1 D1. Cossack Squat
sets: 2 reps/time: 6-8 reps
PH1 D2. Down Dog w/ Alternating
Toe Touch
sets: 2 reps/time: 6-8 reps
PHASE 1: 3 WEEKS WORKOUT 2
PH1 A1. Reverse Crunch
sets: 2 reps/time: 10-12 reps
PH1 B1. Frog Pumps
sets: 2 reps/time: 15-20 reps
PH1 B2. Broomstick Inverted Row
(or do Towel Row from Day 1)
sets: 2 reps/time: 6-12 reps
PH1 C1. Push-Up To Single
Arm Support
sets: 2 reps/time: 6-8 reps each
PH1 C2. Glute Bridge Walkout
sets: 2 reps/time: 10-12 reps
PH1 D1. Bodyweight Renegade Row
(row starts with shoulder blade)
sets: 2 reps/time: 6-8 reps
PH1 D2. Reverse Lunge
sets: 2 reps/time: 6-8 (lower slowly)
PHASE 2: 3 WEEKS WORKOUT 1
A1. Glute Bridge
sets: 3 reps/time: 15 reps
A2. Pushup
sets: 3 reps/time: 10-12 reps
B1. Lateral Lunge to
Lateral Slide
sets: 2 reps/time: 12-15 reps
B2. Bent Over Towel Row
(wrap towel through any heavy object at home)
sets: 2 reps/time: 12-15 reps
C1. Paper Plate Leg Curl
(Eccentric Only)
sets: 2 reps/time: 12-15 reps
C2. Paper Plate Pike
(only go as far as you can control)
sets: 2 reps/time: 12-15 reps
D1. Bent Over T-Raise
sets: 3 reps/time: 12-15 reps
D2. Bear Crawl
sets: 3 reps/time: 10 yards
E1: HIIT Sprints
(any cardio equipment, hill sprints, or fast bodyweight
squats/burpees)
sets: 4 reps/time: :15 hard / :75 recover
PHASE 2: 3 WEEKS WORKOUT 2
A1. Split Squat
sets: 3 reps/time: 10, 8, 6 reps ea leg
(do 10 ea, then 8 ea, then 6 ea. That’s one set)
A2. Decline Pushup
sets: 2 reps/time: 10-12 reps
B1. Heel Elevated Goblet Squat
(heels on any surface 1-2” high and hold anything you
can find around the house)
sets: 2 reps/time: 12-15 reps
B2. DNS Star Pattern
sets: 2 reps/time: 12-15 reps
C1. Towel Bicep Curl
sets: 2 reps/time: 12-15 reps
C2. Inchworm
sets: 2 reps/time: 12-15 reps
D1. Suitcase Carry Iso-Hold
(yes, actually use a loaded suitcase for this one)
sets: 3 reps/time: :30 sec each
E1: HIIT Sprints
(any cardio equipment, hill sprints, or fast bodyweight
squats/burpees)
sets: 4 reps/time: :15 hard / :75 recover
PHASE 3: 3 WEEKS WORKOUT 1
A1. ½ Kneeling Chop & Lift
(just grab something to hold at home)
sets: 3 reps/time: 10 reps ea
A2. Slow Mountain Climbers
sets: 3 reps/time: 10 reps ea
B1. Bodyweight Thruster
sets: 3 reps/time: 10 reps
C1. Front Foot Elevated
Split Squat
sets: 3 reps/time: 10, 8, 6 reps ea leg
(do 10 ea, then 8 ea, then 6 ea. That’s one set)
C2. Broomstick Inverted Row
(or do Bent Over Towel Row)
sets: 3 reps/time: 10-12 reps
D1. Paper Plate Leg Curl
sets: 3 reps/time: 5-10 reps
D2. Pushups
sets: 3 reps/time: AMRAP
E1: HIIT Sprints
(any cardio equipment, hill sprints, or fast bodyweight
squats/burpees)
sets: 4 reps/time: :15 hard / :60 recover
PHASE 3: 3 WEEKS WORKOUT 2
A1. Gliding Plank
sets: 2 reps/time: :30
A2. Side Plank Leg Extension
sets: 2 reps/time: 5 each
B1. Squat Jumps
sets: 3 reps/time: 5 reps
C1. Curtsy Lunge
sets: 3 reps/time: 10-12 reps
C2. Pike Pushup
sets: 3 reps/time: 10-12 reps
D1. Bodyweight Squat
sets: 3 reps/time: 20 reps
D2. Bent Over L
sets: 3 reps/time: 10-12 reps
E1: HIIT Sprints
(any cardio equipment, hill sprints, or fast bodyweight
squats/burpees)
sets: 4 reps/time: :15 hard / :60 recover
PHASE 4: 3 WEEKS WORKOUT 1
A1. ½ Kneeling Chop & Lift
(just grab something to hold at home)
sets: 2 reps/time: 10 reps ea
A2. Knee Scap Pushup
sets: 2 reps/time: 10 reps
B1. Squat Jump
sets: 3 reps/time: 5 reps
C1. Single Leg Hip Thrust
sets: 3 reps/time: 5-10 reps each
C2. Decline Pushup
sets: 3 reps/time: 10-12 reps
D1. Bent Over Towel Row
(wrap towel through any heavy object at home)
sets: 3 reps/time: 10-12 reps
D2. Split Squat Hold Curl
To Press
sets: 3 reps/time: 10-12 reps
E1: HIIT Sprints
(any cardio equipment, hill sprints, or fast bodyweight
squats/burpees)
sets: 4 reps/time: :20 hard / :60 recover
PHASE 4: 3 WEEKS WORKOUT 2
A1. Plank With Shoulder Tap
sets: 2 reps/time: 8-10 reps ea
A2. Bird Dog
sets: 2 reps/time: 10 reps
B1. Explosive Hip Thrust
(skip if you have back pain)
sets: 2 reps/time: 15/12/10 reps
C1. Heel Elevated Goblet Squat
(heels on any surface 1-2” high and hold anything you
can find around the house)
sets: 3 reps/time: 10-12 (lower slowly)
C2. Hollow Body Lat Pulldown
sets: 3 reps/time: 10-12 reps
C3. Reverse Lunge Shrimp Squat
sets: 3 reps/time: 5-10 reps
D1. Pike Pushup
sets: 3 reps/time: 10-12 reps
D2. Renegade Row
sets: 3 reps/time: 10-12 (start light)
E1: HIIT Sprints
(any cardio equipment, hill sprints, or fast bodyweight
squats/burpees)
sets: 4 reps/time: :20 hard / :60 recover
CARDIO + STRENGTH =
GREATER SUCCESS
Performing endless hours of cardio alone
won’t help you lose body fat. But, when
combined with a strength training program
and fat loss diet, cardio can help because
it increases the total amount of calories you
burn per week.
Remember, when fat loss is the goal, you want
to burn more calories than you consume. So
every little bit helps.
The mistake most people make is to jump
straight to HIIT (High Intensity Interval Training)
style workouts for their cardio. While effective,
HIIT requires extra recovery (and can lead to
overtraining) so use it with caution.
Both Day 1 and Day 2 of the Fat Loss
Academy Training Plan ends with a short HIIT
workout. If you decide you want to do more
work, we recommend only adding 1 more HIIT
session in a week.
The rest of your cardio training should be
focused on plenty of low-intensity, steady
state cardio, or LISS. This type of cardio
provides active recovery, can decrease stress,
and increases the amount of calories you burn
each week while stressing the body far less.
What’s low-intensity? Think of going on a
brisk walk. You could sustain it for hours and
it’s easy to carry on a conversation during the
walk. That’s what we’re looking for. And often,
a nice walk outside is the best way to do it.
Here are our recommendations for adding
cardio to your training week:
GOAL: FAT LOSS
3-4 hrs/week LISS: 1x a week for
30-60min
HIIT: 1x additional per
week for 5-15 min
5-6 hrs/ week LISS: 2-3x week for
20-40 min
HIIT: 1x additional per
week for 5-15 min