12 Week Program

10-Minute Fat Loss 12-Week Program
Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.
www.TenMinuteFatLoss.com
WARNING: This eBook is for your personal use only.

You may NOT Give Away, Share Or Resell This
Intellectual Property In Any Way
All Rights Reserved

Copyright 2013 Derek Wahler. All rights are reserved. You may not
distribute this report in any way. You may not sell it, or reprint any part of it
without written consent from the author, except for the inclusion of brief
quotations in a review.
Disclaimer
You must get your physicians approval before beginning this exercise program. These recommendations
are not medical guidelines but are for educational purposes only. You must consult your physician prior
to starting this program or if you have any medical condition or injury that contraindicates physical
activity. This program is designed for healthy individuals 18 years and older only.
The information in this report is meant to supplement, not replace, proper exercise training. All forms of
exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility
for their safety and know their limits. Before practicing the exercises in this book, be sure that your
equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training
and fitness. The exercises and dietary programs in this book are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your physician.
Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exercise
unless you have been shown the proper technique by a certified personal trainer or certified strength
and conditioning specialist. Always ask for instruction and assistance when lifting. Dont perform any
exercise without proper instruction. Always do a warm-up prior to strength training and interval
training.
See your physician before starting any exercise or nutrition program. If you are taking any medications,
you must talk to your physician before starting any exercise program, including the 10-Minute Fat Loss
Program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop
the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high
blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all
nutritional changes with your physician or a registered dietician. If your physician recommends that you
dont use the 10-Minute Fat Loss Program, please follow your doctors orders.
Welcome to the New 10-Minute Fat Loss System
Youre about to take part in a new fat loss journey, where your workouts easily fit into your busy
schedule. You will no longer have to plan your day around your workouts just to get them in. Its time
that you take control of your new healthy lifestyle.
In this program, youll discover a variety of new workout formats that will allow you to burn fat and
build lean muscle in the shortest amount of time possible. Its not done with any special tricks,
supplements or unsafe exercise movements.
Its all about YOU and putting forth your maximum effort in every workout that you do. Give all that you
can for 10 short minutes and I guarantee the results will show.
You will be exposed to the 20-10 workout model, which has been proven to burn as many calories in 4
minutes as 30 minutes of slow, boring cardio. How exactly? It follows the same common theme of
exercises that use multiple muscle groups, insufficient rest periods and YOU bringing the intensity.
Youll also be introduced to 40-20, 45-15 and 50-10 workouts, along with Challenges, Timed Ladders,
Drop Sets, Pyramid workouts, Pure Ironman and Elite Ironman workouts. All have been proven to be
wildly effective for fat loss, plus youll never get bored doing the same workout over and over again!
All the hard work has been done for you. The planning, preparation, motivation and support have been
taken care of by my team of Certified Turbulence Trainers. Well be here with you every step of the
way.
In fact, at some point in our lives, we were in the same position that youre in now. Whether it be
struggling with weight loss, looking to burst through a plateau, or simply looking for a more efficient way
to get great results.
The key is to start taking your fitness goals very seriously, come back every day (oh wait, this program is
only 3 days per week!) and give your best effort in the workouts. The results will come, I promise.
Your friend and coach,
Derek Wahler, CTT, CPT

Certified Turbulence Trainer
Creator, 10-Minute Fat Loss
Creator, Get Fit in 30! Fitness Boot Camps
10-Minute Fat Loss Program Guidelines
Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical
examination if you are sedentary, If you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.
Train with 10-Minute Fat Loss Workouts no more than 4 days per week.
The workout schedule is based on training three days per week with a day off between
workouts.
Do 30 minutes of low-intensity exercise on off-days, but dont let this workout impair your
recovery or limit your performance in the real workouts.
o For example, going for a walk, bike riding, playing with your kids, stretching, etc.
There is the option of doing up to three 10-Minute workouts per day. Be cautious in
determining how many workouts you will do.
o 1 Workout = Action Taker Level
o 2 Workouts = Elite Action Taker Level
o 3 Workouts = Supreme Action Taker Level
If you choose to do multiple 10-Minute workouts, they can be stacked one after the other, or
broken up throughout the day. The choice is yours.
No matter what your fitness level is, you must drop down to a 3/10 intensity level between
intervals.
Start every workout with this warm-up circuit.
Bodyweight Warm-Up Circuit

Go through the circuit once before moving on to your workout. Perform each exercise for 20 seconds
before moving on to the next exercise. There is no scheduled rest between exercises, only rest if you
need to.
Jumping Jacks
Prisoner Bodyweight Squats
Pushups or Kneeling Pushups
Reverse Lunges
Arm Crosses
Stick Ups
12-Week 10-Minute Fat Loss Workout Manual Week 1
Day 1: Workout #1 20-10 Total Body Workout

Do the following circuit as shown one time:
Lying Hip Extensions 20 seconds on, 10 off x 4 rounds (2 minutes total)

Pushups or Kneeling Pushups 20 seconds on, 10 off x 4 rounds
Reverse Lunges - 20 seconds on, 10 off x 4 rounds
Spiderman Climb - 20 seconds on, 10 off x 4 rounds
Jumping Jacks - 20 seconds on, 10 off x 4 rounds
Day 1: Workout #2 40-20 Metabolic Mash-Up

Do each exercise for 40 seconds and rest 20 seconds before moving to the next exercise. Once you
finish the first round, immediately repeat 1 more time for a total of 2 rounds.
Close Grip Pushups or Kneeling Close Grip Pushups

Wall Squats
Stick Ups
Duck Unders
High Knees Sprint in Place
Day 1: Workout #3 20-10 Total Body Core Domination
Total Body Extensions 20 seconds on, 10 off x 6 rounds

Squat Thrusts - 20 seconds on, 10 off x 4 rounds
Squat Thrusts - 20 seconds on, 10 off x 4 rounds
Day 2: Workout #1 20-10 Total Body Bombshell
1-Leg Lying Hip Extensions 20 seconds on, 10 off x 4 rounds

Bird Dog 20 seconds on, 10 off x 4 rounds
Pushups or Kneeling Pushups 20 seconds on, 10 off x 4 rounds
Sumo Squats 20 seconds on, 10 off x 4 rounds
Mountain Climbers 20 seconds on, 10 off x 4 rounds
Day 2: Workout #2 20-10 Pumped Up Prisoner
Prisoner Bodyweight Squats 20 seconds on, 10 off x 6 rounds

Offset Pushups 20 seconds on, 10 off x 4 rounds
Prisoner Alternating Forward Lunge 20 seconds on, 10 off x 4 rounds
Jumping Jacks 20 seconds on, 10 off x 6 rounds
Day 2: Workout #3 20-10 Bookend Burpees Vol. 1
Burpees 20 seconds on, 10 off x 4 rounds

High Knees Sprint in Place 20 seconds on, 10 off x 4 rounds
Day 3: Workout #1 40-20 Tighten and Tone

Eccentric Pushups (4 second lowering phase)

Lateral Jumps
Prisoner Reverse Lunge
Side Plank (switch sides for 2nd round)
Bodyweight Squats
Day 3: Workout #2 45-15 Core Burn Vol. 1

Burpees
Plank
Y-Alternating Forward Lunge
Pushups
Squat Speed Shuffle

Double Pushup Mountain Climber Burpees

Y-Diagonal Lunge
Double Pushup Mountain Climber Burpees
Day 1: Workout #1 20-10 Total Body Blaster
Prisoner Squats 20 seconds on, 10 off x 8 rounds

Eccentric Pushups (4 second lowering phase) 20 seconds on, 10 off x 4 rounds
Diagonal Lunges 20 seconds on, 10 off x 4 rounds
Plank 20 seconds on, 10 off x 4 rounds
Day 1: Workout #2 Classic Challenge

Set your timer for 4 minutes. Do the exercises listed below, complete the specified number of
repetitions before moving on to the next exercise. Once youve completed all the reps for each exercise,
thats 1 round. Try to complete as many rounds as possible in 4 minutes. Record your score. Rest 1
minute and repeat 1 more time. Try to beat your score from the first round. Rest only when necessary.
5 Close Grip Pushups

10 Y-Squats
15 Jumping Jacks
For example, you will do 5 Close Grip Pushups, followed by 10 Y-Squats and then 15 Jumping Jacks.
Thats 1 round. Complete as many rounds as possible in the time given.
Day 1: Workout #3 Pure Ironman

Perform each exercise for 1 minute. Do not rest between exercises. After you have completed each
exercise, rest 2 minutes and repeat 1 more time.
Burpees
Total Body Extensions
Cross Body Mountain Climbers
Prisoner Squat Jumps
Day 2: Workout #1 Lower Body Burn Challenge

5 Triple Stop Pushups

10 Prisoner Reverse Lunges (per leg)
15 Bodyweight Squats


Oblique Mountain Climbers
Pushup Walk
Jumping Jacks
Day 2: Workout #3 50-10 Transformation Workout

Eccentric Chin Ups (4 second lowering phase)

Spiderman Climb
Close Stance Bodyweight Squats
Decline Pushups
Split Squats (switch legs after 20 seconds)
10
Day 3: Workout #1 Fat Shredding Pyramid Workout
Do this workout in circuit format for 10 minutes.

o Round #1 Do 5 reps per exercise
Do NOT move on to the next exercise until all reps have been completed. For example, if you can only
do 6 close grip pushups in Round 3, take a rest and do a few more, and repeat until all 15 reps are
completed. Complete as many rounds as possible in 10 minutes
Rest as little as possible between exercises. If you make it through all 5 rounds before the 10 minutes
are up, start again with Round 1.
1.
2.
3.
4.
Alternating Forward Lunge

Close Grip Pushups
Prisoner Close Stance Bodyweight Squats
Burpees
Day 3: Workout #2 Intervals Meet Pure Ironman

In the first circuit, perform each exercise for 30 seconds and then move on to the next exercise. Do not
rest between exercises. After completing the circuit, rest for 30 seconds and repeat 2 more times. Then
move on to the Pure Ironman.
T-Pushups 30 seconds
Low Squat Hops 30 seconds
Total Body Extensions 30 seconds
o Rest for 30 seconds, repeat 2 more times
Wall Squat 1 minute

SCREACH 1 minute
o Repeat 1 more time, only rest when necessary.
Day 3: Workout #3 20-10 10-Minute Domination

For the Pushup Punisher exercise, do pushups for 20 seconds. Instead of resting for 10 seconds, you will
hold the top pushup position. This is considered active rest. After 10 seconds, begin the next round of
pushups.
Squat Speed Shuffle 20 seconds on, 10 off x 6 rounds

Pushup Punisher 20 seconds on, 10 hold at top position x 4 rounds
1-Leg Lying Hip Extensions 20 seconds on, 10 off x 4 rounds
Mountain Climber Burpees 20 seconds on, 10 off x 6 rounds
11
Day 1: Workout #1 Up, Down, Up, Down

Do each exercise for 30 seconds, rest as little as possible between exercises.
Glute Bridge
Jumping Jacks
Side to Side Pushups
o Rest 30 seconds, repeat 1 more time.
Do each exercise for 1 minute, rest as little as possible between exercises.

Around the World
Wall Squat
Day 1: Workout #2 Abs Annihilation Challenge

5 Decline Close Grip Pushups

10 Prisoner Reverse Lunges w/ Knee Up (per side)
15 Burpees
Day 1: Workout #3 Total Body Pure Ironman

Perform each exercise for 1 minute. Do not rest between exercises. After you have completed each
exercise, rest 2 minutes and repeat 1 more time.
Pull-ups
Bulgarian Split Squat (switch legs after 25 seconds)
Sumo Squats
Pushups
12
Day 2: Workout #1 Squat Lovers Workout

Split Squats
Split Squats (other leg)
Triple Stop Pushups
Burpees
o Rest 30 seconds and repeat 2 more times. Then move on to final circuit
Final Circuit - 1-Minute Core Killer

Do each exercise for 20 seconds, do not rest between exercises. Perform this circuit once.

Mountain Climbers
Day 2: Workout #2 20-10 Metabolic Mayhem
Chin Ups 20 seconds on, 10 off x 4 rounds

Bodyweight Squats 20 seconds on, 10 off x 8 rounds
Eccentric Close Grip Pushups (4 second lowering phase) 20 seconds on, 10 off x 4 rounds
Prisoner Alternating Forward Lunge 20 seconds on, 10 off x 4 rounds
Day 2: Workout #3 Easy as Pie Challenge

thats 1 round. Try to complete as many rounds as possible in 10 minutes. Record your score and try to
beat it next time. Rest only when necessary.
5 Mountain Climber Burpees

5 Total Body Extensions
5 Spiderman Pushups
5 Pull Ups
13
Day 3: Workout #1 30 Seconds to Pure Ironman

Bulgarian Split Squat

Bulgarian Split Squat (switch legs)
Pushups
Squat Thrusts
Squat Hold
o Rest 30 seconds and repeat 1 more time. Then move on to Pure Ironman Circuit
Pure Ironman Circuit

Perform each exercise for 1 minute. Rest as little as possible between exercises.
Seal Jacks
Close Grip Rep Pushups
Low Squat Hops
Day 3: Workout #2 45-15 Big 5 Workout

Switch Grip Pull-ups

Duck Unders
Decline Close Grip Pushups
Diagonal Y-Lunge
Bodysaw
Day 3: Workout #3 10-Minute Elite Ironman

Do each exercise for 1 minute. Repeat 4 more times for a total of 10 minutes. Rest only when
necessary.
Bodyweight Squats 1 Reps

Pushups
14
Day 1: Workout #1 Climbing the Ladder Challenge

beat it next time.
5 Burpees
10 Prisoner Lunges (per leg)
15 Cross Body Mountain Climbers (per leg)
20 Jumping Jacks
Day 1: Workout #2 20-10 Fierce Fat Burner
Prisoner Squat Jumps 20 seconds on, 10 off x 6 rounds

Pushups reps 20 seconds on, 10 off x 4 rounds
Side Plank (switch sides each round) 20 seconds on, 10 off x 6 rounds
Day 1: Workout #3 50-10 Head to Toe Torcher

Chin Ups
Bulgarian Split Squats 1 reps
Bulgarian Split Squats 1 reps (other leg)
Walking Pushup
Cross Body Mountain Climber Burpees
15
Day 2: Workout #1 Primed for a Punisher

Lateral Jump + Pushup

Squat Speed Shuffle
Squat Thrusts
Seal Jacks
Double Jump Burpees
o Rest 30 seconds and repeat 1 more time. Then move on to the TBX Punisher
3 Minute TBX Punisher

Follow the 20-10 format. Instead of resting for 10 seconds, hold the lower position of the Total Body
Extension.
Total Body Extensions 20 seconds on, 10 second hold at bottom x 6 rounds
Day 2: Workout #2 Pull, Push and Squat Challenge Vol. 1

5 Pull Ups
10 Decline Pushups
15 Close Stance Body Weight Squats
Day 2: Workout #3 Elite Ironman Workout

Perform each exercise for 1 minute, then move on to the next exercise. Once youve completed each
exercise, repeat 1 more time for a total of 2 rounds. Only rest when necessary.
Pushups
Chin Ups
Spiderman Climb
Crossover Lunge
Burpees
o Repeat 1 more time
16
Day 3: Workout #1 Dynamic Drop Sets
Round #1 Do 10 reps of each exercise

Do NOT move on to the next exercise until all reps have been completed. Do 10 reps of each exercise,
then 8 reps, then 6 reps and so on.
1.
2.
3.
4.
5.
Squat Thrust Pushups

Reverse Lunge w/ Knee Up (specific reps for each leg)
Stick Ups
Double Jump Burpees
Day 3: Workout #2 50-10 Upper, Lower Body Alternators

Squat Speed Shuffle

Spiderman Pushups
Diagonal Y-Lunge
Close Grip Pushups
Jumping Jacks
Day 3: Workout #3 2 Exercise Elite Ironman

Do each exercise for 1 minute. Repeat 4 more times for a total of 10 minutes. Rest only when
necessary.
Chin Ups
Low Squat Hops
17
Day 1: Workout #1 The Challenge Meets Elite Ironman
2 Minute Triple Stop Pushup Challenge

o Do as many triple stop pushups as you can in 2 minutes. Do not go to failure. Break
them up into smaller, more manageable sets and take short breaks.
2 Minute Prisoner Squat Challenge
o Do as many prisoner squats as you can in 2 minutes. Do not go to failure. Break them
up into smaller, more manageable sets if necessary and take short breaks.
Jumping Jacks
Around the World
Lateral Jump + Alternating Forward Lunge
Side Plank
Side Plank (other side)
T-Pushups
Day 1: Workout #2 30 Rep Rockstar Challenge

5 Chin Ups
10 Cross Body Mountain Climbers
15 Bodyweight Squats 1 reps
Day 1: Workout #3 Advanced Ironman

Perform each exercise for 1 minute, only rest when necessary.
Eccentric Pull Ups (4 seconds lowering phase)

SCREACH
Squat Punisher (20 seconds of squats, 10 second hold in squat position, repeat once)
Spiderman Pushups
18
Day 2: Workout #1 Combos

Close Grip Cross Body Mountain Climber Pushups

Duck Under Squats
Reverse Lunge w/ Knee Up
Double Pushup Burpees
Squat Punisher
Bodyweight Squats 20 seconds on, 10 second rest in squat position x 4 rounds
Day 2: Workout #2 20-10 Bookend Burpees Vol. 2

High Knees Sprint in Place - 20 seconds on, 10 off x 4 rounds
Walkouts - 20 seconds on, 10 off x 4 rounds
Total Body Extensions - 20 seconds on, 10 off x 4 rounds
Burpees - 20 seconds on, 10 off x 4 rounds
Day 2: Workout #3 Gut Check Challenge

6 Burpee Chin-ups
12 Prisoner Squat Jumps
18 Jumping Jacks
19
Day 3: Workout #1 Scale the Pyramid

do 6 squats with alternating knee ups in Round 3, take a rest and do a few more, and repeat until all 15
reps are completed.
are up, start again with Round 1. Complete as many rounds as possible in 10 minutes
1.
2.
3.
4.
5.
Close Grip Pushups

Bodyweight Squats w/ Alternating Knee Ups (Squat, Right Knee Up, Left Knee Up, Squat)
Oblique Mountain Climbers (do specified number of reps per side)
Y Alternating Forward Lunge
Mountain Climber Burpees
Day 3: Workout #2 Prisoner Pure Ironman Workout

Perform each exercise for 1 minute. Rest only when necessary.
Squat Sprint Shuffle

Walkouts
Split Squats (switch legs after 30 seconds)
Squat Thrusts
o Repeat 1 more time and then move on to the Prisoner Squat Punisher
Prisoner Squat Punisher

Follow the 20-10 format. Instead of resting for 10 seconds, hold the lower position of the Prisoner
Squat.
Prisoner Squat Punisher 20 seconds on, 10 second hold at the bottom x 4 rounds
20
Day 3: Workout #3 Good Luck!
3 Minute Chin Up Challenge

o Do as many chin ups as you can in 3 minutes. Do not go to failure. Break them up into
smaller, more manageable sets and take short breaks. Record how many you do and try
to beat it next time.
Do each exercise for 1 minute. Rest only when necessary.
Burpees
Jumping Jacks
Wall Squat
Side Plank
21
Day 1: Workout #1 Hot, Sweaty and Lovin It Ladder Workout

Do the following 3 exercises. In the first round, you will perform 8 reps of each exercise. In the next
round, you will perform 7 reps of each exercise. Continue until you complete 1 rep of each exercise,
then work your way back up. Do as many rounds as possible in 10 minutes, rest only when necessary.
Triple Stop Pushups (818)

Sumo Squats (818)
Oblique Mountain Climber Burpees (818)
Day 1: Workout #2 Beast Mode Circuit

Do each exercise for the specified time period. Rest as little as possible between exercises.
1-Leg Hip Extension 30 seconds

1-Leg Hip Extension (other leg) 30 seconds
Switch Grip Pull Ups 30 seconds
Switch Grip Pull Ups (switch hand placement) 30 seconds
Bodysaw 30 seconds
High Knees Sprint in Place 30 seconds
T-Pushups 30 seconds
Wall Squat 60 seconds
o Rest 1 minute and repeat 1 more time
Day 1: Workout #3 20-10 Lower Body Bombshell
Prisoner Squats 20 seconds on, 10 off x 1 round

Pushups 1 reps 20 seconds on, 10 off x 1 round
o Repeat for 6 more rounds (8 total = 4 minutes). Move on to next workout.
Reverse Lunge w/ Knee Up 20 seconds on, 10 off x 1 round

Plank 20 seconds on, 10 off x 1 round
o Repeat for 4 more rounds (6 total). Move on to Squat Punisher.
Squat Punisher 20 seconds on, 10 second hold in bottom position x 3 rounds
22
Day 2: Workout #1 Drop Set Domination Workout

1.
2.
3.
4.
5.
Side to Side Pushups

Bulgarian Split Squats (do specified number of reps for each leg)
Spiderman Climb (do specified number of reps per side)
Double Squat Thrust Burpees
Stick Ups
Day 2: Workout #2 5 Rep Challenge Workout

5 Mountain Climber Pushups

5 Pull Ups
5 Bodyweight Squats (5 second hold at the bottom)
5 Plank to Pushups
Day 2: Workout #3 Body Fat Blasting Elite Ironman Workout

Perform each exercise for 1 minute. Rest as little as possible between exercises.
Chin Ups
Squat Hold
Close Grip Pushups reps
Split Squats 1 reps (switch legs after 30 seconds)
SCREACH
o Repeat 1 more time, only rest when necessary.
23
Day 3: Workout #1 20-10 Transformation Workout
Eccentric Pushups (4 second lowering phase) 20 seconds on, 10 off x 1 round

Squat Hold 20 seconds on, 10 off x 1 round
Prisoner Forward Lunge - 20 seconds on, 10 off x 1 round

Squat Thrusts 20 seconds on, 10 off x 1 round
Jumping Jacks 1 minute

Burpees 1 minute
o Rest as little as possible between exercises
Day 3: Workout #2 50-10 Push to the Finish Workout

Switch Lunges
Plank to Pushup
Bodyweight Squats 1 reps
Eccentric Close Grip Pushups
Day 3: Workout #3 Ultimate Heart Thumper Challenge

thats 1 round. Try to complete as many rounds as possible in 4 minutes. Record your score and try
to beat it next time. Rest only when necessary.
Chin Ups 2 reps short of failure (ex. If youre max is 8 chin ups, do 6)
Oblique Mountain Climber Burpees 10 reps
Total Body Extensions 15 reps
24
Day 1: Workout #1 Amazing Abs Workout

thats 1 round. Try to complete as many rounds as possible 10 minutes. Record your score and try to
10 Burpees
12 Reverse Lunges / Knee Up (per leg)
15 Jumping Jacks
Day 1: Workout #2 Dont Play It CLOSE To the Vest

thats 1 round. Try to complete as many rounds as possible 10 minutes. Record your score and try to
5 Close Grip Pull Ups

10 Close Grip Push Ups
15 Close Stance Squats
Day 1: Workout #3 Are You Still With Us?

5 Chin Ups
10 Mountain Climbers (per side)
5 Burpees w/ a Double Jump
25
Day 2: Workout #1 Bye Bye Body Fat Workout

Do each exercise for 30 seconds. Rest as little as possible between exercises.
Bulgarian Split Squat

Bulgarian Split Squat (other side)
Walkouts
Squat Speed Shuffle
Around the World
o Rest 30 seconds and repeat 1 more time. Move on to the next circuit.
Bookend Burpees Vol. 3
Burpees 1 minute
Prisoner Bodyweight Squats 1 minute
Oblique Mountain Climber Burpees 1 minute
Day 2: Workout #2 20-10 Bookend Squat Workout
Wall Squats 20 seconds on, 10 off x 8 rounds

Pull Ups 20 seconds on, 10 off x 4 rounds
Offset Pushups (switch hand placement each round) 20 seconds on, 10 off x 4 rounds
Prisoner Squat Jumps 20 seconds on, 10 off x 4 rounds
Day 2: Workout #3 Leaned Out Ladder

Do the following 3 exercises. In the first round, you will perform 8 reps of each exercise. In the next
round, you will perform 7 reps of each exercise. Continue until you complete 1 rep of each exercise,
then work your way back up. Do as many rounds as possible in 10 minutes, rest only when necessary.
Double Squat Thrust Burpees (818)

Spiderman Climb (818 per side)
Y-Squats (818)
26
Day 3: Workout #1 Pray for Your Core Combos
Close Stance Bodyweight Squats w/ Alternating Knee Ups 20 seconds on, 10 off x 6 rounds
Squat Thrust Push Ups 20 seconds on, 10 off x 4 rounds
Day 3: Workout #2 45 Second Fat Scorching Intervals

Elevated Pushups (switch sides next round)

Switch Lunges
Switch Grip Pull Ups (switch hand placement next round)
Duck Unders
Day 3: Workout #3 Ultimate Elite Ironman Workout

Do each exercise for 1 minute. Only rest when necessary.

Double Push Up Burpees
Squat Speed Shuffle
Bodysaw
Close Stance Bodyweight Squats 1 reps
27
Day 1: Workout #1 What Can You Really Do in 10 Minutes? Elite Ironman Workout
Oblique Mountain Climber Burpees

Triple Stop Pushups
Jumping Jacks
Squat Hold
Prisoner Reverse Lunge w/ Knee Up
Day 1: Workout #2 50-10 Attack the Core Combos


Mountain Climber Pushups
Burpee Pull Ups
Lateral Jump + Pushup
Plank to Oblique Mountain Climber
Day 1: Workout #3 45-15 Barely Break a Sweat Workout

Spiderman Pushups
Split Squat 1 reps
Split Squat 1 reps (other leg)
Close Grip Chin Ups
High Knee Sprint in Place
28
Day 2: Workout #1 10 10 10 Challenge

10 Burpees
10 Oblique Mountain Climber Push Ups
10 Low Squat Hops
Day 2: Workout #2 20-10 Muscle and Speed Workout
Chin Ups 20 seconds on, 10 off x 4 rounds

Close Grip Decline Pushups 20 seconds on, 10 off x 4 rounds
Squat Speed Shuffle 20 seconds on, 10 off x 6 rounds
Day 2: Workout #3 Metabolic Mash-Up

Perform each exercise for 30 seconds. Rest as little as possible between exercises.
T-Pushups
SCREACH
Switch Lunges
Wall Squats
o Rest for 30 seconds and repeat 1 more time. Then move on to the Chin Up Challenge
3 Minute Chin Up Challenge
Do as many chin ups as you can in 3 minutes. Do not go to failure. Break them up into smaller,
more manageable sets and take short breaks. Record how many you do and try to beat it next
time.
29
Day 3: Workout #1 45-15 10-Minute Transformer

Do each exercise for 45 seconds and rest 15 seconds before moving to the next exercise. Go through
the circuit once and move on to Bookend Burpees Vol. 4.
Duck Unders w/ a Pushup

Plank
Bulgarian Split Squat 1
Bulgarian Split Squat 1 reps (switch legs)
Squat Thrust Pushups
Bookend Burpees Vol. 4

Jumping Jack Pushup Burpees

Side Plank
Jumping Jack Pushup Burpees
Day 3: Workout #2 20-10 Fat Cell Combustion
Eccentric Pull Ups (4 second lowering phase) 20 seconds on, 10 off x 4 rounds
Bodyweight Squats 20 seconds on, 10 off x 8 rounds
Push Up Punisher 20 seconds on, 10 second hold at the top x 4 rounds
Split Shuffle 20 seconds on, 10 off x 4 rounds
Day 3: Workout #3 Pull, Push and Squat Challenge Vol. 2

5 Chin Ups
15 Low Squat Hops
30
Day 1: Workout #1 20-10 Total Body Torcher
Y-Alternating Forward Lunge 20 seconds on, 10 off x 4 rounds

Spiderman Pushups - 20 seconds on, 10 off x 4 rounds
Wall Squat - 20 seconds on, 10 off x 4 rounds
Spiderman Climb - 20 seconds on, 10 off x 4 rounds
Squat Punisher 20 seconds on, 10 second hold at bottom x 4 rounds
Day 1: Workout #2 Getting Ready for a Night Out Workout

1 Jump Jumping Jacks

Squat Speed Shuffle
Spiderman Climb Burpees
o Rest 30 seconds and repeat 1 more time. Then move on to the Offset Pushup Challenge
2 Minute Offset Pushup Challenge

Do as many offset pushups as you can in 2 minutes. Do not go to failure. Break them up into smaller
sets and take breaks in between. Switch your hand placement with each set.
Hello Abs Ironman Circuit
Do each exercise for 1 minute. Rest as little as possible between exercises.

Bodysaw
Day 1: Workout #3 45-15 Ten Minutes Never Felt So Good Workout

Burpees
Reverse Lunges
Close Grip Pull Ups (2 second hold at top)
Glute Bridge
T-Pushup Burpees
31
Day 2: Workout #1 Gut Check Challenge


10 Sumo Squats
10 Oblique Mountain Climber Burpees
10 Seal Jacks
Day 2: Workout #2 Get Your Popcorn Ready


Plank
Close Grip Pull Ups
Side Plank
Side Plank
Alternating Prisoner Forward Lunge
Spiderman Pushups
Duck Unders
o Rest 30 seconds and move on to the 5 Minute Ironman
5 Minute Ironman
T-Pushups
Wall Squat
Around the World
Switch Lunges
Burpees
32
Day 2: Workout #3 Duuuuuuude..More Drop Sets?

1.
2.
3.
4.
5.
Chin Ups
Squat Thrusts
Cross Over Lunges (do specific number of reps per leg)
Spiderman Pushups
33
Day 3: Workout #1 20-10 Thigh Thrasher
Double Pushup Burpees 20 seconds on, 10 off x 6 rounds

Switch Lunges 20 seconds on, 10 off x 4 rounds
Cross Body Mountain Climber Pushups 20 seconds on, 10 off x 4 rounds
Day 3: Workout #2 10 Minutes of Pure Joy

Spiderman Climb
Oblique Mountain Climber Pushups
Close Grip Chin Ups
Crossover Lunges
Day 3: Workout #3 50-10 World Rocker

Switch Grip Pull Ups (switch grip every 3 reps)

Walkouts
Close Stance Bodyweight Squats 1 reps
34
Day 1: Workout #1 Burpee Overload

Burpees
Jumping Jacks
Double Jump Burpees
Prisoner Switch Lunge
Prisoner Switch Lunge (other leg)
Glute Bridge
o Rest 30 seconds and repeat 1 more time.
Day 1: Workout #2 All Punishers All the Time
Total Body Extension Punisher 20 seconds on, 10 second hold at bottom x 6 rounds
Pushup Punisher 20 seconds on, 10 second hold at top x 6 rounds
Day 1: Workout #3 20-10 Complete Core
Around the World 20 seconds on, 10 off x 6 rounds

Side Plank (alternate each round) 20 seconds on, 10 off x 4 rounds
Spiderman Climb 20 seconds on, 10 off x 4 rounds
35
Day 2: Workout #1 The Simplest Workout Ever Created


Pushups
o Repeat 4 more times for a total of 10 minutes.
Day 2: Workout #2 Spiderman Climb up the Pyramid

do 6 squats with alternating knee ups in Round 3, take a rest and do a few more, and repeat until all 15
reps are completed.
are up, start again with Round 1. Complete as many rounds as possible in 10 minutes
1.
2.
3.
4.
5.

Chin Ups
Lateral Jumps + Pushup
Spiderman Climb (do all reps for each leg)
Day 2: Workout #3 Ultimate 10-Minute Total Body

Wall Squat
Eccentric Close Grip Chin Ups (4 second lowering phase)
Crossover Lunges
Spiderman Pushups
Burpees
36
Day 3: Workout #1 Feel the Afterburn

5 Spiderman Pushups
5 Bodyweight Squats 1 Reps
5 Total Body Extensions
Day 3: Workout #2 20-10 Time Saver
Spiderman Climb 20 seconds on, 10 off x 4 rounds

Lateral Jumps 20 seconds on, 10 off x 6 rounds
Double Squat Thrust Burpees 20 seconds on, 10 off x 6 rounds
Prisoner Squats 20 seconds on, 10 off x 4 rounds
Day 3: Workout #3 Fastest Way to Get Ripped

Pull Ups
Burpees
Chin Ups
Close Grip Chin Ups
37
Day 1: Workout #1 10 Minutes to the Top Pyramid Workout

do 6 walkouts in Round 3, take a rest and do a few more, and repeat until all 15 reps are completed.
Complete as many rounds as possible in 10 minutes
1.
2.
3.
4.
Walkouts
Prisoner Squats
Reverse Lunges w/ Knee Up
Day 1: Workout #2 Purely Action Packed
High Knees Sprint in Place 20 seconds on, 10 off x 1 round

Jumping Jack Pushups 20 seconds on, 10 off x 1 round
o Repeat 3 more times for a total of 8 rounds (4 minutes)
Eccentric Pull Ups 20 seconds on, 10 off x 1 round

Total Body Extensions 20 seconds on, 10 off x 1 round
o Repeat 3 more times for a total of 8 rounds (4 minutes)
Plank 1 minute
Squat Speed Shuffle 1 minute
38
Day 1: Workout #3 Put 30 Seconds Back on the Clock

Pushup Walk
Duck Unders
Chin Ups
Oblique Mountain Climber Pushups
Spiderman Climb
Switch Lunges
Switch Lunges (other leg)
Burpees
Pull Ups
39
Day 2: Workout #1 Drop It Like Its Hot Sets

1.
2.
3.
4.
Close Stance Prisoner Squats

Spiderman Climb (do specified reps per side)
Bulgarian Split Squats (do specified reps per side)
Mountain Climber Burpees
Day 2: Workout #2 Not Quite a Competitive Eating Challenge

5 Double Pushup Burpees

10 1-Jump Jumping Jacks
5 Burpees
Day 2: Workout #3 Fat Loss Fire Starter

Lateral Jump + Close Grip Pushup

Prisoner Switch Lunges
Side Plank (switch sides next round)
Prisoner Squat w/ Knee Ups
Plank to Pushup
40
Day 3: Workout #1 Speed Minimum of 45

Triple Stop Pushups

Prisoner Squats 1 reps
Plank
Double Jump Burpees
Day 3: Workout #2 Rapid Results Pyramid Workout

do 6 close grip pushups in Round 3, take a rest and do a few more, and repeat until all 15 reps are
1.
2.
3.
4.
5.
Squat Thrusts
Low Squat Hops
Burpees
Jumping Jacks
Day 3: Workout #3 You Should Probably Train for 6 Months Before This Ironman
Switch Grip Pull Ups (switch hand placement every 3 reps)

Side Plank
Wall Squat
Spiderman Pushups
Crossover Lunges
Squat Speed Shuffle
Jumping Jacks
41
Day 1: Workout #1 Push, Single Leg, Squat Challenge

5 Squat Thrust Pushups

10 Bulgarian Split Squats (per leg)
15 Prisoner Squats
Day 1: Workout #2 20-10 Super Serious Ab Destroyer
Bodysaw 20 seconds on, 10 off x 4 rounds

1 Jump Jumping Jacks 20 seconds on, 10 off x 4 rounds
Pushup Punisher 20 seconds on, 10 second hold at top position x 4 rounds
Day 1: Workout #3 Afterburn Guaranteed

Pull Ups
Bodyweight Squats 1 reps
Pushup Walk
o Rest 30 seconds and repeat 1 more time. Then move on to the 5 Minute Monster
Ironman
5 Minute Monster Ironman


Reverse Lunge w/ Knee Up
Burpees
Side Plank (switch sides at 30 seconds)
42
Day 2: Workout #1 The Last Pyramid Workout

do 6 decline pushups in Round 3, take a rest and do a few more, and repeat until all 15 reps are
1.
2.
3.
4.
Prisoner Squats
Decline Pushups
Alternating Prisoner Lunges (do specific number of reps per leg)
Day 2: Workout #2 Elite 10-Minute Ironman

Chin Ups
Low Squat Hops
Spiderman Pushups
Glute Bridge
Offset Pushups (switch hand placement after 30 seconds)
Day 2: Workout #3 Eccentric Makes Perfect

Eccentric Pushups (4 second lowering phase)

Wall Squat
Eccentric Pull Ups (4 second lowering phase)
43
Day 3: Workout #1 Furious 4 Drop Sets

1.
2.
3.
4.

Walkouts
Prisoner Reverse Lunge w/ Knee Up
Burpees
Day 3: Workout #2 Battle the Bulge

Squat Speed Shuffle

Close Grip Chin Ups
Close Grip Pushups
Seal Jacks
o Move on to the Ironman Circuit
Ironman Circuit
Around the World

Side Plank
Squat Punisher 20 seconds on, 10 second hold at the bottom x 2 rounds (1 minute)
44
Day 3: Workout #3 The Final Challenge

5 Double Pushup Burpees

10 Bodyweight Squats 1 reps
5 Pull Ups
45

12 Week Program

Transféré par

Informations du document

Copyright

Formats disponibles

Partager ce document

Partager ou intégrer le document

Options de partage

Avez-vous trouvé ce document utile ?

Ce contenu est-il inapproprié ?

Droits d'auteur :

Formats disponibles

12 Week Program

Transféré par

Droits d'auteur :

Formats disponibles

10-Minute Fat Loss 12-Week Program

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

WARNING: This eBook is for your personal use only.

All Rights Reserved

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

Welcome to the New 10-Minute Fat Loss System

Your friend and coach,

Derek Wahler, CTT, CPT

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

10-Minute Fat Loss Program Guidelines

Bodyweight Warm-Up Circuit

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

12-Week 10-Minute Fat Loss Workout Manual Week 1

Day 1: Workout #1 20-10 Total Body Workout

Lying Hip Extensions 20 seconds on, 10 off x 4 rounds (2 minutes total)

Day 1: Workout #2 40-20 Metabolic Mash-Up

Close Grip Pushups or Kneeling Close Grip Pushups

Day 1: Workout #3 20-10 Total Body Core Domination

Total Body Extensions 20 seconds on, 10 off x 6 rounds

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

Day 2: Workout #1 20-10 Total Body Bombshell

1-Leg Lying Hip Extensions 20 seconds on, 10 off x 4 rounds

Day 2: Workout #2 20-10 Pumped Up Prisoner

Prisoner Bodyweight Squats 20 seconds on, 10 off x 6 rounds

Day 2: Workout #3 20-10 Bookend Burpees Vol. 1

Burpees 20 seconds on, 10 off x 4 rounds

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

Day 3: Workout #1 40-20 Tighten and Tone

Eccentric Pushups (4 second lowering phase)

Day 3: Workout #2 45-15 Core Burn Vol. 1

Day 3: Workout #3 50-10 Core Burn Vol. 2

Double Pushup Mountain Climber Burpees

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

12-Week 10-Minute Fat Loss Workout Manual Week 2

Day 1: Workout #1 20-10 Total Body Blaster

Prisoner Squats 20 seconds on, 10 off x 8 rounds

Day 1: Workout #2 Classic Challenge

5 Close Grip Pushups

Day 1: Workout #3 Pure Ironman

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

Day 2: Workout #1 Lower Body Burn Challenge

5 Triple Stop Pushups

Day 2: Workout #2 40-20 Core Burn Vol. 3

High Knees Sprint in Place

Day 2: Workout #3 50-10 Transformation Workout

Eccentric Chin Ups (4 second lowering phase)

Copyright 2013 Derek Wahler - All Rights Reserved Worldwide.

10-Minute Fat Loss 12-Week Program

Day 3: Workout #1 Fat Shredding Pyramid Workout

Do this workout in circuit format for 10 minutes.

Alternating Forward Lunge

Day 3: Workout #2 Intervals Meet Pure Ironman

Wall Squat 1 minute

Day 3: Workout #3 20-10 10-Minute Domination