4 Weeks Fat Melting Bodyweight CHallenge (Are you up for the game?)

As promised here's the workout you can do to ensure you  kick start the engine  and "keep it running"
It is a 4 weeks full body workout and each week we will up the intensity and progress slowly. Those of you who have never workout in your life before or have been inactive for a long time might find these challenging. However, do not give up!!  Because its a wake up call for your body. Success is never easy but if you are willing to put in the hard work and persist through the hardship , the prize will be awaiting you at the end of the journey .

Be mentally prepared to get out of your comfort zone and lets kick some  ASS!!!

Do this workout in an 1 day on,1day off fashion
Example: Mon/Wed/Fri or Tue/Thu/Fri


Workout A(day 1)

1)2 sets of Push up x15 seconds(as many as you can) -rest 15 seconds
2) 2sets of Pull up x 15seconds  -rest 15seconds
3)2 sets of burpees x 15 seconds - rest 15 seconds
3) 2 sets of High knee drills x 15 seconds - rest 15 seconds
4) 2 sets of Mountain Climbers x  15 seconds - rest 15 seconds
5) 2 sets of jump squats(as high as you can,reach for the sky) x 15 times  rest 15 seconds

-Week 1 we will be doing 2 sets , Week 2 =3sets , Week 3= 4 sets, Week 4 = 2 sets  + 5 seconds of work( ex: push up x 20 seconds -rest 15 seconds )

Workout B(Day 2)

1) lunges x 10 times per leg
2)1 leg step up x 10times/leg(step on box of stairs with knee level)
3)alternating jump lunges x 10times/ leg
4)single leg squat x 10/leg (push onto your leg for assist when its too hard)
5)squats x 25 times
6)sprint for 15 seconds as hard as you can

-Do this in a circuit fashion with no rest in between exercise
week1= 2 sets-rest 1-2min in between circuit ,week 2 = 3sets -rest 1-2min, Week 3 = 4 sets , Week 4 drop back to 2 sets but increase to 15 times per leg (for squats increase to 35 times and sprint for 25seconds hard)

Workout C(Day 3) 

1)100 push up in total.!00?! I know what you are thinking. Dont panic,i dont mean to do all at a go.If you can go ahead then) Instead,break them down into mini sets . For example if you fail at 20 reps ,rest no more than 20 seconds and continue as many as you can >rest 20s > as many....

2)100 squats . Same thing break down into mini sets ( No cheating on this. Go lower than 90 degree)

3) 1000 pull up!!

-Trying progressing each week and strive to do more reps in a mini set. Remember that having a goal keeps you motivated.


 Just kidding :)
100 incline pull up / assisted . Break down into mini sets.


-Include 2-3 times of high intensity interval traning on your off days
      High intensity interval traning Protocol
     >Sprint  15 or 20 or 25 seconds Choose according to your fitness level. (ALL OUT!!)
       Rest 2-3mins until heart rate drops
        DO this 5-10 times



*Always warm up yourself before starting any workout, go break a sweat.
**Always drink lots of water everyday (at least 3-4 L) and hydrate yourself especially before , during and after your workout.
***Do some stretching after your workout to relax your muscle.


WARNING: This workout is designed to burn through all the fats thats accumulated over the months or even years. It is going to be "TOUGH"  , sweaty and breathtaking but i truly believe that you can push through all this. All the obstacles are mental .Dont worry about your body , they will not die on you. Its the mindset that you need be aware of. If your mind is willingly, your body will find a way to make it happen.

Keep your eyes on the main prize, destroy the workout and have some FUN !!  ;)


Train hard ,train smart ,train safe
By Alex.