Body Fit Check Bootcamp

The

4-‐Week Workout Program

Created by

Jamey and Tom

For more Body Fit Check workouts, please visit:

www.BodyFitCheck.com


Hi there,
Cheers for checking out our boot camp. We know that if you follow this
movement pattern for 4 weeks you will lose weight, punch out disease and
outrun James Bond. This is not some “gimmicky” lose 20 pounds in 4 weeks
information product. You will lose weight, don’t get me wrong, but it is hard
work. You will need to focus and commit for best results.
This 4-week program is free and effective. Please forward it on to your family
and friends.
I reckon the best bet is for you to print it out, have a read, and take the
programs to the gym.
Thanks,
Jamey and Tom
Disclaimer
The Body Fit Check 4 Week Boot camp Program presented below is a
document created by the publisher’s of www.BodyFitCheck.com.
The author and publisher of www.BodyFitCheck.com and the accompanying

materials, concepts, ideas and opinions are intended to be used for education
purposes only. Therefore, if you wish to apply ideas contained in
www.BodyFitCheck.com, you are taking full responsibility for your actions.
The author and publisher are not rendering medical advice of any kind, nor is
www.BodyFitCheck.com intended to replace medical advice, nor to diagnose,
prescribe or treat any disease, condition, illness or injury.
It is imperative that before beginning any diet or exercise program, you

receive full medical clearance from a licensed physician.
The author and publisher of www.BodyFitCheck.com claim no responsibility to

any person or entity for any liability, loss, or damage caused or alleged to be
caused directly or indirectly as a result of the use, application or interpretation
of the material on www.BodyFitCheck.com.
2

Outline
There are 4-weeks in the program. Each week has a daily structure table and
a movement example chart. The daily structure tables show you the daily
workouts: We prescribe either HIIT (high intensity interval training) or fun
activity. HIIT is described in further detail below.
Follow the daily structure table and look at the movement chart to see what
the moves looks like.
Summary
Boot camp Time Totals (all 4 weeks)

• 3.5 hours of HIIT (high intensity interval training with mainly body weights)
• 1.25 hours of sprinting routines (warm up, rest…sprint, rest…repeat)
• 8.5 hours of playing sports and doing enjoyable activity
Averaged (over all 4 weeks)
• Two 30 minute HIIT’s per week
• One 20 minute sprint routine per week (includes warm up and rest)
• Just over 2 hours enjoyable activity per week
How does that sound? I think pretty good compared to most other
“programs” that require strict hour long gym cardio sessions etc. We
prescribe more enjoyable activity because our goal is for adherence.
Guidelines
You probably do not know what high intensity interval training (HIIT) is so I
prepared a post on our website (HIIT Benefits). Here it is:
The Secret of High Intensity Interval Training

(HIIT)
High Intensity Interval Training literally HIITs your body fat so hard that it
ceases to exist. If HIIT were analogous to something strangely random it
would be tons of tiny Rocky Balboa’s upper cutting every one of your body fat
globules out.
The secret of HIIT is you being able to push your body past its pain barrier
for short periods of time.
3

What is HIIT
A lot of people think HIIT is running sprints on a track. And it can be. But
HIIT in a more global sense of the word means to perform any movement at
maximum intensity for set intervals. If it were spoken of in regards to
sprinting on a track it means you are sprinting at your body’s highest intensity
for intervals of 20-30 seconds and 90 seconds rest and recovery.
HIIT is gaining popularity because of its proven effectiveness at burning body
fat while maintaining muscle mass. Many “city corporates” are undertaking
HIIT styled weightlifting regimens to save time, but blast fat.
I personally love HIIT’ing with my body weight as resistance. One of my HIIT
routines is to start doing push ups and do as many as I can, then I move to
do as many pull ups as I can, then I jump up and down as many times
possible and I repeat that again and again (usually with a 20 min max). My
body is forced into places it does not enjoy. As a consequence it improves its
ability to absorb and use oxygen so that next time I can go longer, harder
and faster.
The Benefits of HIIT

HIIT is a proven performance enhancing, fat burning, and muscle building
workout style structure. There is no debate involved, the science is in.
In a study coming out of Canada: Groups of men and women were put on 20-
week endurance training and 15-week HIIT program. The HIIT participants
saw on average a nine fold greater decrease in adipose fat than the low to
moderate intensity groups. Or as I would put it HIIT blasts more fat with less
energy expenditure when compared to low to moderate exercise.
Your heart loves HIIT so much that it nearly jumps out of your body with joy
– literally. In a German review: It was found that HIIT training improved the
mechanisms of myocardial adaptation to exercise. Meaning that your heart
got better at beating. The kicker – the shorter but more intense HIIT
outperformed low to moderate exercise at doing this.
HIIT recruits your fast twitch (FT) muscle fibers to propel your body on short
bursts of strength or speed. Skeletal muscle is on average made up of 50%
FT and 50% slow twitch (ST) fibers. The ST use oxygen more efficiently
(think marathoners). On the other hand, sprinters use their abundance of FT
fibers to fire and contract their leg muscles quickly and forcefully, propelling
4

them forward. When you HIIT train, your body is forced to use the FT
muscles. So that when you finish a hard HIIT routine your body takes hours
to “catch up” (given the FT fibers are more oxygen starved). This “catching
up” is what makes HIIT so good at burning body fat. Two hours after you
have finished a 20-minute HIIT routine your body is still working and it burns
your body fat for this energy.
This study says it best, “[...] HIIT with a specific muscle group enhanced
human skeletal muscle oxygen uptake at the onset of high intensity exercise.
But, no training effects were observed during exercise at low intensity. The
elevation was caused by larger blood flow and better oxygen extraction.”
So do HIIT and your muscles and heart get more efficient. Add to
that the fact you lose fat quicker when compared with low and
moderate intensity exercise and you have a winning workout
structure.
How to Do HIIT
HIIT is ever increasing in popularity for one because of its effectiveness but
two for its simplicity. Anyone can do HIIT and should, anywhere. As I
mentioned above HIIT is a workout structure.
The structure is:
• 30-60 seconds of all out running, lifting, pushing, pulling, jumping or

combination of these;
• 90-120 seconds of recovery;
• Repeated over and over (6-12 times depending on fitness level).
The definition of “all out” is maximum exertion measured with a heart rate
monitor. Your goal is to bring your heart rate up to 95% of its maximum rate
for 30 seconds.
What I do:
As you get fit you can modify the HIIT structure to suite your level of fitness.
For instance when I do a HIIT body weight routine I do push ups to failure,
followed by pull ups to failure and I finish with jumping up onto a bench until
I nearly fall over. That “all out” portion of my HIIT takes 90-120 seconds. I
follow that up with a recovery period of shoulder press and Abs Bridge, which
5

takes 90-120 seconds as well.
Running. What you should do if you want to HIIT run (assuming you
are a beginner):
• I have put together some sprinting routines before, but I will summarize.
• Do a 2 minute warm-up run followed by 1 minute walk;
• Go all out running forward for 30 seconds followed by 90 second walk;
• Repeat the sprint walk pattern 6 times;
• That is a total of 15 minutes HIIT workout.
Body weights. What you should do if you want to HIIT body weight
lifting (assuming you are intermediate):
I have put together some other HIIT body weights routines (here, and here,
o and this very simple 2 exercise HIIT)
Another excellent HIIT example is Our Body Fit Check Challenge (for time:
push ups, pull ups and 2.4 km run)
What I would get you to do to test out HIIT today is:
• Set your watch to 16-24 minute countdown and…

• Do squats with body weight for 1 minute, immediately followed by push ups
for 30 seconds, immediately followed by pull ups for 30 seconds
• Recovery period of 120 seconds
• Then do jump ups onto a 50cm (or so) high bench (simply jump up and
down if you do not have a bench) for 1 minute, immediately followed
by push ups for 30 seconds, immediately followed by chin ups for 30
seconds
• Recovery period of 120 seconds
• Repeat starting over…
It is simple, but not easy. Your body is forced to work very hard. As they say,
“no pain, no gain!”
How to Love HIIT

For me and HIIT it is love-hate. Over the years I have learned to train for my
mood and modify my HIIT structure to suit it. I can offer you some fun
6

advice:
Turn you workouts into personal competitions. I routinely set my watch

to 15 minutes and when I press go I do as many of whatever exercises (push
ups, pull ups, jumps, sprints etc.) as I can in that timeframe. The key is to
document your outcomes. Then the next time you come back to do it again,
you can compete with yourself. Our body fit check is (40 push ups in 60
seconds, 12 pull ups in 60 seconds and 2.4 km run in less than 10 minutes)
try competing with me.
Change the scenery. The beauty of HIIT is its pure simplicity. You can
literally jump up and down for 30 seconds then rest and repeat and you have
done HIIT (as long as you reach full exertion and maintain for 20-30
seconds). I routinely go to the beach to do sprints. I enjoy jumping up onto
the back of my ute instead of a bench sometimes.
See the results. Nothing beats the sweet smell of satisfaction. HIIT works
and works wonders. There is absolutely no doubt in my mind that if you
follow my advice – do HIIT – eat right – you will burn excess fat so fast!
Go out there and start using what your maker gave you. You had all the tools
you needed from birth. Push yourself, exert your body, and you will reap the
rewards.

7


Week 1 Daily Structure

Week 1 Structure Movements Time
Monday HIIT Each move to failure, repeat until 30 min is up: 30 min
Abs bridges (and each side bridge)
Push ups (incline, decline and normal)
Pull ups and chin ups
Tuesday HIIT Swim as far in 15 minutes then run as far in 10: 25 min
Swimming for distance
Running (preferable up hill)
Wednesday HIIT Go to failure then move on and repeat for 12 min: 12 min
Shoulder press
Bench Jump ups or jump over’s
Thursday Rest zzz…
Friday HIIT Do each exercise grouping (to failure) twice for 35 min
time:
1. Pull ups, push ups
2. Chin ups, incline dumbbell bench, donut squat
3. Reverse push up, barbell bench, barbell squat
4. Reverse push up (reverse grip), push up
(incline), donut squat
60-120
Saturday Fun Activity Do enjoyable activity that raises heart rate: min
Mountain Biking
60-120
Sunday Fun Activity Do enjoyable activity that raises heart rate: min
Playing in the waves, walking on the beach

8

Week 1 * BODY WEIGHT Movements

Start Position Finish Position Move Name Muscle Gear
Ab bridge Abs Nil

Side Ab bridge Abs Nil

Push up variation (inclined) Chest Step

Push up variation (declined) Chest Step

Push up Chest Nil

Pull ups Back Pull up bar

Chin up (closer grip than pull
Back Pull up bar
up and reversed grip)

30-50cm
Bench jump ups Legs high bench
(improvise)

9

Week 1 * FREE WEIGHT Movements


Barbell squat Legs Barbell

Squat with donut weight Legs Donut weight

Dumbbells,
Incline dumbbell bench press Chest incline
bench

Barbell, flat
Flat barbell bench press Chest
bench press

10



Monday HIIT 2 min warm up run, 1 min walk then: 15 min
Sprinting 30 sec with 90 sec rest (repeat 6 times)
Tuesday Rest zzz…
Wednesday HIIT Set the watch to 30 minutes and do the following 30 min
moves each to failure over and over for 30 min:
Bur-pees, shoulder press, bicep curls
triceps pushes, abs bridges and bench jump ups
Thursday Rest zzz…
Friday HIIT Do the following as fast as you can: (took me 17:35) 20 min
100 push ups, 50 pull ups/chin ups

25 dumbbell bench press, 50 dumbbell squat
100 bench jump ups
Saturday HIIT After a short warm up run: 10 min
Sprint in a tight spot like your bedroom back and
forth, back and forth. 30 seconds effort with 90-
second rest (repeat 5-7 times).
Sunday Fun Activity Go have fun by doing something: 60 min
Golf, bike, and walk…

11




Bur-pees
Legs, chest,
Nil

shoulders, core

Ab bridge Abs Nil


30-50cm
high
Bench jump ups Legs bench
(improvis
e)

Push up Chest Nil


Chin up (closer grip than
Back Pull up bar
pull up and reversed grip)

12


Dumbbell shoulder press Shoulders Dumbbell
Donut weight Bicep curl Biceps Dumbbells
Tricep "skull crusher" Triceps Dumbbell
Squat (with dumbbell) Legs, lower back Dumbbell
Dumbbell bench press Chest Dumbbells
13


Monday HIIT Do the following moves each to failure and repeat: 30 min
UPPER
BODY 1. Pull ups then pull downs
2. Reverse push ups then back row
3. Push ups (variations) then dumbbell bench press
4. Shoulder press then front shoulder swings
120 seconds rest and repeat (1.-4.) the above;
then do:
5. Dumbbell bicep curls (3 x drops sets - start with a
heavy weight do as many, then drop the weight do as
many, then drop the weight again and do as many =
drop sets)
6. Triceps "skull crusher" (3 x drop sets)
120 second rest and repeat (5. -6.)
Tuesday Fun Activity Make your own triathlon at the gym (long and slow): 90 min
Long and slow 30 min row, 30 min walk, 30 min cycle
Wednesday HIIT 2 min warm up run, 1 min walk then: 15 min

Sprinting 30 sec with 90 sec rest (repeat 6 times)
Thursday Rest zzz..
Friday HIIT Do the following moves each to failure and repeat: 30 min
LOWER
BODY 1.Air squats then barbell squats
2. Donut weight squats then reverse dead lift
3. Bench jump ups then bench jump over’s
4. Jump lunges then agility cross over jumps
120 seconds rest and repeat (1. -4.) the above;
then do:
5. Calve raises (9 sets total) with 3-foot angle
variations - toes in, toes out, toes straight.
Saturday Fun Activity Go for a walk or play a sport 60 min
Sunday Rest zzz…

14



Air squats Legs Nil

30-50cm
Bench jump overs Legs, plyo high bench
(improvise)

Agility cross overs (touching
Legs, plyo Step
step mid air)

Jump lunges Legs, plyo Nil

30-50cm
Pull up bar Bench jump ups Legs high bench
(improvise)

Step (10 cm
Pull up bar Calve raises Calves ledge -
improvise)

15

Week 3 * BODY WEIGHT Movements Cont'd

Squat rack
with barbell
Reverse push up Back or bench
press - see
photo

Dumbbells Pull ups Back Pull up bar

Push up Chest Nil

Small ball
(medicine
Plyo push up Chest ball,
basketball
etc.)

2 bench's -
Dumbbells Tricep push Triceps
see photo

16


Pull down
Pull down Back machine -
see photo

Back row Back Barbell

Flat dumbbell bench press Chest Dumbbells

Dumbbell shoulder Press Shoulders Dumbbells

Small weight
Front shoulder lift Shoulders
of any kind

Bicep curl Biceps Dumbbells

17

Week 3 * FREE WEIGHT Movements Cont'd


Reverse dead-lift Legs Barbell

Legs, lower
Barbell squat back, Barbell
shoulders

Legs, lower
Squat with donut weight back, Donut weight
triceps

18


Monday HIIT 3 blocks of moves: sprint, abs, body weights do as 35 min
follows (repeat the abs and body weights x 2):
The Sprint
3 min warm up run, 1 min walk
30 sec sprint, 90 sec walk (repeat 3 times)
The Abs
1 min abs bridge, 30 sec each side abs bridge
1 min Russian twist
The Body weights (as many in 1 min each):
Bench jump over’s, dumbbell squat
Pull ups, push ups, chin ups, chest press
Donut weight shoulder press
Tuesday Rest zzz…
Wednesday Rest zzz…
Thursday HIIT 3 blocks of moves: sprint, abs, body weights do as 35 min

The Sprint
The Abs
1 min Russian twist
Agility cross over jumps, jump lunges
Reverse push ups, push ups (all variations)
Reverse push up (reverse grip), incline dumbbell
bench press
Military press
Friday Rest zzz…
Saturday Rest zzz…
Sunday HIIT 3 blocks of moves: sprint, abs, body weights do as 35 min

The Sprint
The Abs
1 min Russian twist
Bench jump ups, reverse dead lift
Pull ups, push ups, pull downs, plyo push ups
Dumbbell bicep curls, triceps "skull crushers"

19




Ab bridge Abs Nil


Nil but
optional use
Russian Ab twist Abs
of weight or
ball

30-50cm
Bench jump overs Legs, plyo high bench
(improvise)

Push up Chest Nil

30-50cm
Bench jump ups Legs high bench
(improvise)

Jump lunges Legs, plyo Nil

Agility cross overs (touching

Legs, plyo Step
step mid air)

20

Week 4 * BODY WEIGHT Movements Cont'd


Push up variation (inclined) Chest Step

Push up variation (declined) Chest Step

Small ball
(medicine
Plyo push up Chest ball,
basketball
etc.)


Chin up (closer grip than pull up and
Back
reversedPull
grip)
up bar

Squat rack
with barbell
Reverse push up Back or bench
press - see
photo

Squat rack
with barbell
Reverse push up (reverse grip) Back or bench
press - see
photo

21



Reverse dead-lift Legs Barbell

Squat (with dumbbell) Legs Dumbbell

Overhead Press Shoulders Donut weight

Chest press Chest Dumbbell

Incline dumbbell bench Dumbbells,
Chest
press incline bench

Military press Shoulders Barbell

Bicep curl Biceps Dumbbells
Week 4 * FREE WEIGHT Movements Cont'd


Tricep "skull crusher" Triceps Dumbbell
22

Body Fit Check Bootcamp

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The

The author and publisher of www.BodyFitCheck.com and the accompanying

It is imperative that before beginning any diet or exercise program, you

The author and publisher of www.BodyFitCheck.com claim no responsibility to

Boot camp Time Totals (all 4 weeks)

The Secret of High Intensity Interval Training

The Benefits of HIIT

The structure is:

• 30-60 seconds of all out running, lifting, pushing, pulling, jumping or

takes 90-120 seconds as well.

What I would get you to do to test out HIIT today is:

• Set your watch to 16-24 minute countdown and…

How to Love HIIT

Turn you workouts into personal competitions. I routinely set my watch

Week 1 * BODY WEIGHT Movements

Ab bridge Abs Nil

Push up Chest Nil

Week 1 * FREE WEIGHT Movements

100 push ups, 50 pull ups/chin ups

Week 2 * BODY WEIGHT Movements

Week 2 * FREE WEIGHT Movements

Dumbbell shoulder press Shoulders Dumbbell

Donut weight Bicep curl Biceps Dumbbells

Tricep "skull crusher" Triceps Dumbbell

Squat (with dumbbell) Legs, lower back Dumbbell

Dumbbell bench press Chest Dumbbells

Week 3 Daily Structure

Week 3 Structure Movements Time

Long and slow 30 min row, 30 min walk, 30 min cycle

Wednesday HIIT 2 min warm up run, 1 min walk then: 15 min

Sunday Rest zzz…

Week 3 * BODY WEIGHT Movements

Week 3 * BODY WEIGHT Movements Cont'd

Week 3 * FREE WEIGHT Movements

Week 3 * FREE WEIGHT Movements Cont'd

Week 4 Daily Structure

Wednesday Rest zzz…

Thursday HIIT 3 blocks of moves: sprint, abs, body weights do as 35 min

Saturday Rest zzz…

Sunday HIIT 3 blocks of moves: sprint, abs, body weights do as 35 min

Week 4 * BODY WEIGHT Movements

Week 4 * BODY WEIGHT Movements Cont'd

Week 4 * FREE WEIGHT Movements

Week 4 * FREE WEIGHT Movements Cont'd

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