IGNITETraining Guide

Copyright © 2020 hiitburn.com

DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice and this is not a prescribed diet. This information is not prescribing nutritional interventions to treat diseases or their symptoms. The information provided in this guide is based upon our own experiences as well as our own interpretations of the current research that is available for strategies to help build healthy eating habits. 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.

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

1

WELCOME TO IGNITEThis is a 30-day bodyweight workout program that will help you build strength, lean muscle, and burn fat to get in incredible shape and feel amazing!

Each workout includes a warm up to get your body primed for the workout. The workouts are programmed to help you build strength using your bodyweight and also ignite the fire within you to work up an incredible sweat!

The workouts all have a main circuit with a specific focus: lower body, upper body, full body, or cardio + abs. The main circuit is repeated 5 times during the workout.

If the workout feels too challenging, start with fewer rounds. If it feels too easy… Make sure you are pushing as hard as you can during each working set. These workouts are catered to your fitness level based on how hard you push yourself.

You will start and end the program with a Bodyweight Strength Test to analyze how much your strength has improved throughout the program.

Each workout you want to work towards making progress. These workouts are all time- based, so focus on getting in quality reps during each working period.

To see the best results over the next 30-days, focus on progress and pushing yourself each and every workout! Let’s Workout Together!

Documenting your journeyIt’s incredibly powerful to see progress through photos and videos. We’d love to see your journey through INGITE on social media.

Instagram: Tag @hiitburn

Use these Hashtags on your posts: #hiitburn #hiitburnchallenge #hiitburnignite

Facebook: This is a great way to really document, get motivated and inspire daily! We can’t wait to see your posts!

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

2

STRENGTH TESTIn this program, we will be focusing on building strength to reach our goals. As a method for evaluating progress, we will do this Strength Test at the beginning of the challenge, and again at the end of the challenge!

Bodyweight Push TestComplete as many Push Ups as possible without rest. If you can’t get a full Push Up or very few, start by getting as many full push ups as you can, and then move into Incline Push Ups and get as many of those as you can! If you can’t get any full push ups, simply start with Incline Push Ups.

This test helps analyze strength in your chest, shoulders, triceps, and abs.

Bodyweight Pull TestPulling movements can feel more challenging to do with no equipment, but we have TONS of options for you to choose from if you do have some minimal equipment or don’t have any equipment at all.

Complete as many Pull Ups (or the outlined variations) as possible without rest. If you can’t get a Pull Up, but have a Pull Up bar, you can do a Pull Up Hold, meaning hold yourself at chin level on the bar for as long as possible and record the time.

Another option for the Pull Test is doing as many Bodyweight Rows as possible without rest. These can be done on a barbell at a low height, rings, TRX bands, or a very sturdy table. If you don’t have access to any bar, but do have a dish towel or a band, you can do Towel/Band Rows, and get as many as possible without rest! Keep tension on the towel/band the entire time.

This test helps analyze strength in your back, biceps, shoulders, traps, and abs.

Bodyweight Anterior Chain TestComplete as many Squat Jumps as possible without rest. If you can’t complete a Squat Jump, you can modify with Air Squats or Box Squats.

This test helps analyze strength in the anterior chain (AKA front part of your body, for this test specifically, your legs) such as your quads.

Bodyweight Posterior Chain TestComplete Single Leg Glute Hold as long as possible without rest. Record the time. After your first leg, test the other leg as well! If you can’t complete a Single Leg Glute Hold, you can modify with Glute Bridge Hold, which will have both legs on the ground. This test helps analyze strength in the posterior chain (AKA back part of your body, for this test specifically, your legs) such as your glutes and hamstrings.

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

3

STRENGTH TEST - VIDEO LINKS

- Pushups- Incline Push Ups- Pullups - Bodyweight Rows- Towel/Band Rows- Squat Jumps- Air Squats- Single Leg Glute Holds

STRENGTH TEST – QUICK GUIDEBodyweight

Push Test Push Ups Until Failure

Pull Test Pull Ups* Until Failure*or modification. Bodyweight Rows until failure or Pull Up Hold for Time

Anterior Chain Squat Jumps* Until Failure *or modification.

Air Squats or Box Squats

Posterior Chain

Single Leg Glute Hold* (both legs)

For Time *or modification. Glute Hold (two feet)

CLICK HERE FOR ALL VIDEOS

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

4

THE WORKOUTSThe workouts in this plan will be simple, yet incredibly effective.

Here’s a basic outline of what your training will look like:

1) Try to walk at least 30 minutes per day. If you can’t get out for a walk, just try to move your body! This could be light stretching, yoga, walking in place, etc.

2) For the next 30-days, your goal is to workout 5 days per week. Follow the calendar outlined in this guide, but feel free to adjust the rest days to whatever works best for your schedule. If you find that you are super sore, feel free to swap in a rest day if needed.

Remember, the harder you push in your workouts, the better results you will see!

All of the workouts will be provided in the next section.

For video exercises descriptions, you can visit:https://hiitburn.com/ignt2020ch-dl/

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

5

SCHEDULE

REST

REST

REST

REST

WEE

K 1

WEE

K 2

WEE

K 3

WEE

K 4

WORKOUT1

WORKOUT10

STRENGTH TEST

STRENGTH TEST

WORKOUT1

WORKOUT6

WORKOUT6

WORKOUT2

WORKOUT2

WORKOUT7

WORKOUT7

WORKOUT3

WORKOUT3

WORKOUT8

WORKOUT8

WORKOUT4

WORKOUT4

WORKOUT9

WORKOUT9

WORKOUT5

WORKOUT5

WORKOUT10

SUNDAY SATURDAYMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

REST

REST

REST

REST

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

6

WORKOUT #1EXERCISE REPS / TIME

OVERVIEW

WARM UP

Single Leg Reverse Lunge (right side)

Squat to Stand

REST

TRANSITION

REST

TRANSITION

Single Leg Reverse Lunge (left side)

World’s Greatest Stretch

Single Leg Hip Thrust (right side)

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Leg Raise

Jumping Jacks

Single Leg Hip Thrust (left side)

Squat Jacks

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO

(Round 1 right side, Round 2 left)

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

7

WORKOUT #2EXERCISE REPS / TIME

OVERVIEW

WARM UP

Push Ups

Inch Worm

REST

TRANSITION

REST

TRANSITION

Superman

Cat Cow

Toe Touches

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Mountain Climbers

Jog in Place

Bear Crawls (side to side)

Squat Jump

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

8

WORKOUT #3EXERCISE REPS / TIME

OVERVIEW

WARM UP

Pulsar Squat

Bird Dog

REST

TRANSITION

REST

TRANSITION

Negative Push Ups

Low Lunge + Hamstring Stretch

Alternating Low Reverse Lunges

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Plank

Air Squats

Negative Air Rows

Ground to Sky Jump

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO

(Round 1 right side, Round 2 left)

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

9

WORKOUT #4EXERCISE REPS / TIME

OVERVIEW

WARM UP

Squat to Toes

T Reach

REST

TRANSITION

REST

TRANSITION

Cross Body Mountain Climbers

Knee Tucks

Plank Jacks

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Scissor Jacks

Sprinter Jacks

Squat Jacks

Modified In-n-Outs

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

10

WORKOUT #5EXERCISE REPS / TIME

OVERVIEW

WARM UP

Reach Back Push Ups

Leg Swings (Round 1 right side, Round 2 left)

REST

TRANSITION

REST

TRANSITION

Table Top Glute Raise

Prone Cobra

Air Squats

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Russian Twist

Inch Worm

Shoulder Tap

Ice Skater

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

11

WORKOUT #6EXERCISE REPS / TIME

OVERVIEW

WARM UP

Bulgarian Split Squat (right side)

Squat to Stand

REST

TRANSITION

REST

TRANSITION

Bulgarian Split Squat (leg side)

World’s Greatest Stretch

Single Incline Glute Raise (right side)

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Flutter Kicks

Jumping Jacks

Single Incline Glute Raise (left side)

Squat to Squat Jump

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO

(Round 1 right side, Round 2 left)

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

12

WORKOUT #7EXERCISE REPS / TIME

OVERVIEW

WARM UP

T Push Ups

Inch Worm

REST

TRANSITION

REST

TRANSITION

Y + W

Cat Cow

Plank to Push Up

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Dips

Jog in Place

Ab Scissors

Sit Through

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

13

WORKOUT #8EXERCISE REPS / TIME

OVERVIEW

WARM UP

Alternating Quick Side Steps

Bird Dog

REST

TRANSITION

REST

TRANSITION

Negative Alternating Offset Push Ups

Low Lunge + Hamstring Stretch

Swing Through Lunge (left side)

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Swing Through Lunge (right side)

Air Squats

X Plank

Squat Twist

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO

(Round 1 right side, Round 2 left)

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

14

WORKOUT #9EXERCISE REPS / TIME

OVERVIEW

WARM UP

Alternating Lateral Lunge

T Reach

REST

TRANSITION

REST

TRANSITION

Push Up Jacks

Knee Tucks

Alternating Toe Touch

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Glute Raise + Alternating Knee Lift

Sprinter Jacks

Alternating Leg Raise Plank

Sprint in Place

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO

IGNITE - 30-DAY BODYWEIGHT CHALLENGE

15

WORKOUT #10EXERCISE REPS / TIME

OVERVIEW

WARM UP

Shoulder Taps + Push Up

Leg Swings (Round 1 right side, Round 2 left)

REST

TRANSITION

REST

TRANSITION

Bulgarian Split Squat (right leg)

Prone Cobra

Alternating V Up

EXERCISE REPS / TIME

REST

TRANSITION

REST

REST

FULL ROUND REST

Bulgarian Split Squat (left leg)

Inch Worm

Prisoner Air Deadlift

Squat Jacks

40 sec.

30 sec.

40 sec.

40 sec.

20 sec.

10 sec.

20 sec.

20 sec.

80 sec.

40 sec.

30 sec.

40 sec.

20 sec.

10 sec.

20 sec.

10 sec.

40 sec.

30 sec.

5 RO

UNDS

2 RO

UNDS

Complete the following circuit

doing each exercise for 40-seconds on, followed by

20-seconds of rest. Complete 5 total

rounds, resting for a full interval rotation (which will be 1:20 seconds) between

rounds. That means you can go hard

because you’ll get a longer rest between

each full round.

Complete 30-seconds on, with a 10-second

transition between warm up exercises. Complete 2 rounds.

Repeat the warm up if you need some extra

time to get warm.

CLICK HERE FOR FOLLOW ALONG VIDEO