Bodyweight 400

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Bodyweight 400

Copyright 2014
FatBurningNation.com
DISCLAIMER: The information provided in this guide is for educational purposes only. I am
not a doctor and this is not meant to be taken as medical advice. The information provided in
this guide is based upon my own experiences as well as my own interpretations of the current
research that is available. The advice and tips given in this guide are meant for healthy adults
only. You should consult your physician to insure advice and tips given in this guide are
appropriate for your individual circumstances. If you have any health issues or pre-existing
conditions, please consult your physician before implementing any of the information provided
below. This product is for informational purposes only and the author does not accept any
responsibility for any liabilities or damages, real or perceived, resulting from the use of this
information. All rights reserved. No part of this publication may be reproduced, transmitted,
transcribed, stored in a retrieval system, or translated into any language, in any form, without
the written permission and signature of the author.

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Bodyweight 400

Introduction From Dennis...

The 400 Meter is the most grueling sprint you will ever do... Period.
I remember back in 8th grade when I had to run a 400 meter race for my school... Out of the gates I
was fired up and sprinting as hard as I could (big mistake).
I reached the 200 meter mark and was still going strong... As I made that final turn though, I still
remember the feeling that my body was going to give out...
If you have ever run the 400 meter, you know exactly what I am talking about.
To be honest, I could not believe that I actually won the race because that last stretch I slowed down
dramatically. Needless to say, since that time I have learned a lot running those 400 meters as part of
my basketball training throughout my career.
The workouts we will cover below involve 100 meter, 200 meter, and 400 meter sprints as well as
some short bodyweight circuits mixed in.
In all there are five Bodyweight 400 workouts that you can partake in. They are all laid out for you
below...
All I can say is be ready to work hard and get some serious results!
To 400 Meter Domination,
Dennis Heenan, MCTT
Master Certified Turbulence Trainer
P.S. Don't forget my other sites...
www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free
content, and more.
www.GetSuperheroAbs.com - #1 Ab training System designed for immense
fat burning in as little as 4-minutes. Oh, and you don't need equipment!
www.SuperheroSprints.com/Superhero-Body/ - The best progressive system
on the market taking you from bodyweight to weighted exercises in under 12weeks.
www.SuperheroSprints.com 6-week sprint and bodyweight combo plan designed to blast fat utilizing
the most underrated and under used exercise on the planet: Sprints!
www.DailyShredDiet.com Discover how to lose 22 pounds of fat in the next 30 days without counting
calories while still enjoying the foods you love.

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Bodyweight 400

Tips Before Starting

1. If you are unsure of how to do an exercise, be sure to get instruction from a certified
trainer.
2. If something hurts or feels off, dont do that exercise. There are plenty of alternates that
you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for
ideas or see the Exercise Library manual for alternative exercises.
3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard
after not working out for a while will only lead to injury or being overly sore.
4. If you find you need more rest in between exercises, take it. Over the course of the
program, you should work on shortening your rest periods.
5. This program is demanding so if going three days per week is too much, start by going
2 days a week with your others days being active rest days (walking, hiking, etc.).
6. Always warm up properly. Be sure you are fully warmed up before starting your
workouts.
7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness
throughout the program.
8. Get good rest. You must allow your body to recover from your workouts so be sure you
are getting good sleep.
9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.
10. Have a cool down period at the end of each workout that includes stretching and foam
rolling.
NOTE: This is a very challenging program so if you have not done this kind of workout
in a while, please build into doing them. Start slow and then progress as you get
stronger and more fit.
IMPORTANT: Be sure to time AND write down each 400 meter sprint that you perform.
This is so you know how much you improved over the course of the program.

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Bodyweight 400

Getting Started With Bodyweight 400

On the pages that follow, you will find 5 different workouts that you can do over the course of
the next few weeks or months. There are a few different things you can do with these
workouts:
Please Note: The workouts below are put together from easiest to hardest. Workout #1 will
be the easiest workout and Workout #5 is the hardest.
Option #1: Perform the workouts on this program 3-days per week for five weeks.
What you will do here is do Workout #1 three times the first week, then week number two you
will progress into doing workout #2 for the three days, and so on. For example:
Week 1: Do Workout #1 three days with at least a days rest in between.
Week 2: Do Workout #2 three days with at least a days rest in between.
Week 3: Do Workout #3 three days with at least a days rest in between.
Week 4: Do Workout #4 three days with at least a days rest in between.
Week 5: Do Workout #5 three days with at least a days rest in between.
This is how I personally recommend using these workouts if you truly want to improve your
400 Meter Sprint times.
Option #2: Depending on your fitness level, you can use these workouts 2-3 days per week
as an ADD ON to your current workout program. If you do this, I do NOT recommend doing
more than 5 workouts per week.
For example, if you are currently doing 3 workouts per week, you could add two of these
workouts to make that 5 days per week.
Simply place the workout that fits your fitness level and get them done.
Option #3: Perform these randomly.
Your final option for these workouts is to do them whenever convenient to go along with your
current workout program. For example, you could do one of these workouts every Saturday. If
you go this route, try doing these workouts at least 4 times per month to g along with your
other workouts.
Final Note: The 400 meter sprint is something that really challenges you and is something
you should always look to improve upon. That said, it is also VERY challenging and
demanding on your body. Build into doing these workouts at your own pace, even if that
means cutting them in half at the start.

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Bodyweight 400

Bodyweight 400 Workouts

Workout #1: Just The Beginning

Before you start, be sure you are FULLY warmed up and ready to go.
Complete Cycle #1 before you move to Cycle #2.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.

Cycle #1
100 Meter Sprint
Rest as needed then complete:
10 Pushups
10 Squat Jumps
10 Close Grip Pushups
Rest as needed then move back to the 100 meter sprint. Repeat two more time for 3 total
rounds.
After 3 rounds in Cycle #1, rest 2 minutes and move to Cycle #2:
Cycle #2
200 Meter Sprint
Rest as needed then complete:
10 Squat Jumps
10 Offset Pushups each side
10 Jump Lunges (total)
Rest as needed then move back to the 200 meter sprint. Repeat one more time for 2 total
rounds.

Workout #2: The Step Forward

Before you start, be sure you are FULLY warmed up and ready to go.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.

Cycle #1
200 Meter Sprint
Rest as needed then complete:
5 Squat to Squat Jumps
7 Burpees
10 Spiderman Pushups or Spiderman Climbs
Rest as needed then move back to the 200 meter sprint. Repeat 5 more times for 6 total
rounds.

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Bodyweight 400

Bodyweight 400 Workouts

Workout #3: Making The Climb

Before you start, be sure you are FULLY warmed up and ready to go.
Complete Cycle #1 before you move to Cycle #2.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.

Cycle #1
400 Meter Sprint
Rest as needed then complete:
8 Spiderman Pushups or Spiderman Climbs
10 Jump Lunges
12 Squat Jumps
14 Outside Mountain Climbers (total)
Rest as needed then move back to the 400 meter sprint. Repeat one more time for 2 total
rounds.
After 2 rounds in Cycle #1, rest 2 minutes and move to Cycle #2:
Cycle #2
200Meter Sprint
Rest as needed then complete:
5 reps each side Plank Leg Raise (alternating)
5 Plank Spiderman Climbs (each side)
Rest as needed then move back to the 200 meter sprint. Repeat 2 more time for 3 total
rounds.

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Bodyweight 400

Bodyweight 400 Workouts

Workout #4: 400 Eight-Ball

Before you start, be sure you are FULLY warmed up and ready to go.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.

Cycle One
400 Meter Sprint
Rest as needed then complete:
Pushups: 8 reps
Mountain Climbers: 8 reps each side
Side Plank Reach Through: 8 reps each side
Rest as needed then move back to the 400 meter sprint. Repeat 2 more times for 3 total
rounds.

Workout #5: Hero's 400

Before you start, be sure you are FULLY warmed up and ready to go.
Rest when needed throughout the workout.
Be sure to time each sprint you perform and mark it down in your notebook.

Cycle One
400 Meter Sprint
Rest as needed then complete 20 seconds of each exercise below with a 10 second rest in
between:
Superman Jumps: 20 seconds
Spiderman Pushups (each side): 20 seconds
Spiderman Plank Climbers (each side): 20 seconds
Rest as needed then move back to the 400 meter sprint. Repeat 3 more times for 4 total
rounds.

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Bodyweight 400

Bodyweight 400 Workout Schedule

Week
1

Workout
Number

Sprint #1
Time

Sprint #2
Time

Sprint #3
Time

Sprint #4
Time

Sprint #5
Time

Sprint #6
Time

100M:

100M:

100M:

200M:

200M:

100M:

100M:

100M:

200M:

200M:

100M:

100M:

100M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

400M:

400M:

200M:

200M:

200M:

400M:

400M:

200M:

200M:

200M:

400M:

400M:

200M:

200M:

200M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

400M:

Example
Week
1

Workout
Number

Sprint #1
Time

Sprint #2
Time

Sprint #3
Time

Sprint #4
Time

Sprint #5
Time

100M*:
13s**

100M:
12.8s

100M:
13.1s

200M: 25s 200M:

24.6

100M:
12.8s

100M:
12.8s

100M:
12.5s

200M:
24.5s

200M:
24.5

100M:
12.9s

100M:
12.7s

100M:
12.6s

200M:
24.6s

200M:
24.3s

Sprint #6
Time

*M = Meters
**s = Seconds

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Bodyweight 400

Exercise Descriptions
Burpees

Trainers Tip: There are many different burpee variation exercises. For beginners, you can
omit the push-up done in pictures 4 and 5, and instead just perform the squat to jump back, to
jump forward to squat up. For more advanced variations, you can add in push-ups as we did
in the pictures, and can also add in a squat jump at the end of the movement.

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Bodyweight 400

Exercise Descriptions
Close Grip Push-Ups
1. Starting Position: Get in a push-up position with your hands forming a diamond below your
chest. Keep your core tight and your back straight.
2. Movement: Slowly lower yourself down to the floor keeping your core tight and back
straight. Once you have reached 2-4 inches off the floor, pause for a second then push
yourself back up into the starting position.

Jump Lunges
Starting Position:Stand with your feet shoulder-width apart. Step forward with your left leg,
taking a slightly larger than normal step. Keep your right toe on the ground and use it to help
keep your balance. The right knee should also be bent. Lower your body until your left thigh is
parallel to the ground.
Movement: Keep your upper body upright and your lower back flat, explode upwards (jump by
driving through both legs simultaneously) while switching your legs in the air (your feet will
switch places on each rep.) Continue in this alternating fashion.

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Bodyweight 400

Exercise Descriptions
Mountain Climbers
1. Start in the push-up position with your core tight and back straight.
2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to
your chest. Do not let your hips sag or rotate.
3. Return your leg to the starting position and repeat with the other leg.

Off Set Pushups

1. Keep your abs braced and body in a straight line from toes to shoulders.
2. Place the hands on the floor slightly wider than shoulder-width apart, BUT place one
hand in front of shoulder level and the other hand behind shoulder level.
3. Slowly lower yourself down until you are 1 inch off the ground.
4. Push through your chest, shoulders and triceps to return to the start position.
5. Keep your body in a straight line at all times.
6. Do all reps for one side and then change hand positions and complete all other reps

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Bodyweight 400

Exercise Descriptions
Outside Mountain Climbers
1. Start in the push-up position with your core tight and back straight.
2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the
outside of the elbow on the same side. Do not let your hips sag or rotate.
3. Return your leg to the starting position and repeat with the other leg.

Plank Spiderman Climbs

1. Start in the plank position with your core tight and back straight.
2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to the
outside of the elbow on the same side. Do not let your hips sag or rotate.
3. Return your leg to the starting position and repeat with the other leg.

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Bodyweight 400

Exercise Descriptions
Plank Leg Raise (alternating)
1. Keeping a straight line with your body, balance your weight on your toes of one foot and
forearms and keep your abs braced.
2. Lift one leg straight up off the ground contracting the glutes. Quickly switch legs and
alternate for the allotted amount of time.

Pushups
1. Place your hands just wider than shoulder-width apart.
2. Slowly lower your chest and body down to the floor, keeping your core tight and back
straight.
3. After you hit the bottom of the movement, push with your arms & chest to get your body
back up to the start position.
4. If it is too hard, drop to the knees or perform pushups with your hands on a bench.

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Bodyweight 400

Exercise Descriptions
Side Plank Reach Through
1. Start in the side plank position with your core tight and back straight.
Using your core to twist, reach your hand through the plank gap until you cannot go any
further. Return to the starting position and repeat. Be sure to keep your core tight throughout.

Spiderman Climbs
1. Start in a pushup position with your core tight and back straight.
2. With your core braced, fire up one foot to the hand on the same side of your body.
3. Once completed, fire back into the pushup position and repeat on the opposite side.

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Bodyweight 400

Exercise Descriptions
Spiderman Push-Ups
1. Starting Position: Start in a push-up position with your core tight and back straight.
2. As you lower yourself down to perform a push-up, you will bring one leg up (keeping it
close to the ground) to the elbow on that same side. One the way back up, your leg will return
to the starting position. On the next repetition you will use the opposite leg (the leg you didn't
use on the first rep). You will continue in this alternating fashion for the duration of the time.

Squat Jumps
1. Start by standing with your feet just wider than shoulder width apart, in the position you
would be in if you were getting ready to jump. Squat down as though you were performing a
bodyweight squat.
2. When you reach the bottom of your squat, drive your feet into the ground exploding into a
vertical jump. When coming down, be sure and land softly the repeat.

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Bodyweight 400

Exercise Descriptions
Squat to Squat Jump
1. Start by standing with your feet just wider than shoulder width apart, in the position you
would be in if you were getting ready to jump. Squat down and perform a bodyweight squat.
2. Immediately drop back down and this time perform a squat jump by driving your feet
through the floor and jumping as high as you can.
3. Land softly and move back into the bodyweight squat. Repeat in this fashion.

Superman Jump
1. Start by standing with your feet just wider than shoulder width apart, in the position you
would be in if you were getting ready to jump. Squat down as though you were performing a
bodyweight squat.
2. When you reach the bottom of your squat, drive your feet into the ground exploding into a
vertical jump reaching your hands as high as you can to the sky. When coming down, be sure
and land softly the repeat.

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Bodyweight 400

Final Thoughts From Dennis...

Do you believe me now about just how challenging the 400 Meter Sprint is?
I commend you for going through this program as it definitely was not easy. Any time you
include a 400 meter run into a workout, you must be dedicated to giving it your all.
My challenge to you now is to continue trying to beat your 400 meter sprint by doing it at least
once a week with the goal in mind to beat your previous times.
I'd love to hear how you progressed in this program and if you were able to beat your times on
the 400 Meter sprint.
Send some feedback to dennis (at) fatburningnation (dot) com.
That's all for now. Keep working hard and keep going after that 400M goal!
To your fitness success,
Dennis Heenan, MCTT
Master Certified Turbulence Trainer
P.S. Don't forget my other sites...
www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and more.
www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as
little as 4-minutes. Oh, and you don't need equipment!
www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market
taking you from bodyweight to weighted exercises in under 12-weeks.
www.SuperheroSprints.com 6-week sprint and bodyweight combo plan designed to blast fat
utilizing the most underrated and under used exercise on the planet: Sprints!
www.DailyShredDiet.com Discover how to lose 22 pounds of fat in the next 30 days without
counting calories while still enjoying the foods you love.
Join us on Facebook at www.Facebook.com/BodyFitFormula

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