Update: If you are willing to work hard to burn fat, build muscle, and improve your fitness, AND you want a bodyweight training program that requires no equipment and can be customized to your individual needs, AND you want to be told exactly what to do every single day, then check out the and programs.

These three bodyweight training sessions can be inserted into your program, or used as a stand-alone workout routine for 4 weeks. I recommend doing these on three, nonconsecutive days during each week for a 28-day cycle.

Week one: perform sessions 1, 2, 1 Week two: perform sessions 2, 1, 2 Week three: perform sessions 2, 3, 2 week four: perform sessions 3, 2, 3

Keep your technique rating high, your effort rating moderate to high, and your discomfort rating low throughout each exercise to maximize the benefits you’ll receive.