Free Workout Guides

This is a 6-8 week program tested by trail and error by Justin Hinchcliffe himself. This program is geared towards stripping fat from your body, while adding overall body definition / tone.

The program involves training everyday with the exception of two rest days per week, but don't worry it's not that hard! Really! Each day will only take you about 15-25 minutes to preform the workouts.

Your training will look like this:

Day one: HIIT - Your choice your style
8-16 Intervals of high intensity output / resting

If your unsure / don't know what HIIT is please read here.

• Sprinting
• Sprint Swimming
• Sprinting up Hills
• Sprint Biking up Hills

Above are a list of HIIT styles you may choose from.

NOTE: Each week you will be adding another interval onto your HIIT training. So by the end of week 6 you should be doing a total of 14 intervals. This help to challenge yourself and your body more and more through-out the program.

Day two: Bodyweight Training
Each one will consist of 4 sets with only 1 minute rest between sets

1. Push-ups (20 +5 each week)
2. Pull-ups (5-10(max) +1 each week)
3. Leg raises / Floor Wipers (15-20 +5 each week)
4. 2' Box Jumps (20 +5 each week)

NOTE: Each week you will be adding the recommenced amount onto your reps. Strives for constant improvement.

That's it, Give it a shot, this FWG doesn't require a gym and only requires effort / an open field to sprint on.

If you have access to a gym and want to make things really challenging try replacing the day two workout with the 300 endurance workout

Day two replacement - Only for hardcores
Only replace this with my day two workout if your are hardcore!

1. Pullups - 25 reps
2. Deadlifts with 135lbs - 50 reps
3. Pushups - 50 reps
4. 24-inch Box jumps - 50 reps
5. Floor wipers - 50 reps
6. Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
7. Pullups - 25 reps

300 reps total