About This Lesson


No need for a lot of equipment for this 4-Week E-Program. Achieve maximum results with just your own body-weight and these high intensity workouts.


If you’re looking for a way to build more muscle, to lose fat, to feel healthier and better about yourself and to be pumped full of energy, our 4-Week Body Weight Power & Strength Program can do all that. Workouts in this phase combine high intensity cardio with strength building moves to help you achieve your goals fast.

This phase will help you adjust to specific weightlifting or functional movements not only in this program, but in my more advanced programs. In addition, it will help you establish your focus on increasing muscle size as much as possible. This phase is for those who are just starting out, or who are looking to add some supplemental body-weight programming to their current routine. It focuses on full-body movements using a high to medium rep range to develop power and strength, while still incorporating high-intensity-mobility exercises.

What To Expect

Remember, because we are using HPFT concepts, Body Weight Power & Strength is not one specific workout routine or program, but instead can encompass several different metabolic conditioning methods, which include high intensity interval training, circuit training, and compound training to name just a few.

Each week of this 4-week program contains three workouts. They should be performed in sequence, with 1 day of rest in-between.

Sample Workout:

  • Split Squats – 3 Sets x 60 Seconds
  • Reverse Lunges – 3 Sets x 60 Seconds
  • Push-Up to T – 3 Sets x 60 Seconds
  • Burpees  – 3 Sets x 60 Seconds
  • Pistol Squat – 3 Sets x 60 Seconds
  • Bench Dips – 3 Sets x 60 Seconds
  • Russian Twists – 3 Sets x 60 Seconds