1. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
The Chris Fitness Coaching
Since, we’ve covered the diet portion of the plan, it’s time to get to your training regimen.
This 6-week fitness program offers 10 different workouts, 12 cardio exercises, and 2 physical
retests to gauge your fitness level. You have to invest time 4 times a week but no more
than 45 minutes/workout. Combined with the diet plan covered earlier, this is a proven way
to reduce your waist size and get you in the best shape of your life. The best part is you
don’t need any equipment or a gym membership. These bodyweight exercises will help you
increase your functional strength and build muscle. All workouts have a 10 minute warm up
and cool down sections, with a 20 minute high intensity workout. Please make sure you look
at the picture references for guidance.
Every workout always takes 20 min maximum. If you have completed the workout before,
you start the workout again. Goal is it every workout to complete as many rounds as
possible. If you haven't completed the workout, please stop after 20 min. Anytime during
the workout you can slow down or rest and drink water.
Warm-up (10 mins):
 2 minute jog
 10 squats
 10 situps
 10 pushups
 10 long jumps
 30 sec jumping jack
 10 sprints on spot each 10 sec
Cool down (10 mins):
 2 minute jog
 Sit on heels stretch
 Glutes and hamstring stretch
 Upward dog and cobra

2. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
Workout 1 (Fitness Test 1 and
measurement on upper and lower stomach)
 20 pushups
 20 situps
 20 squats
 40 spiderman (every move counts,
left/right/cross2x)
 40 lunges
 20 burpees
Workout 2 (Fitness Test 2)
 1500 m run or 9 min run
 2 min rest
 1000 m run or 6 min run
 1 min rest
 500 m or 3 min run
Workout 3
 400 m
 then 2 rounds of
 5 pushups or burpees
 10 situps
 15 squats
Workout 4
 10 dips
 10 long jumps 0.50 – 1.5 meter
 5x5 m pu parallel walk
 30 side jumps 0.1-0.5 m
Workout 5
 10 squats
 30 mountain jumper
 10 good mornings
 10 pushups
Workout 6
 running on the spot 1 min
 10 Knee to elbow
 10 Leg raise
 20 double side crunches touch heel
 20 double Spiderman
Workout 7 (Tabata)
 30 sec work 30 sec rest 4 rds. each
 Pushup
 Situp
 Burpees
 Squats
 Runs 15m back and forth

3. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
Workout 8
 First round 30x, 2. Round 20x, 3.
Round 10x, 4. Round back on 30x
 Back extensions
 Squat jumps
 Situps
Workout 9
 500 m
 20 burpees or pushups
 20 leg raises
Workout 10
 Build up by 5 reps each round starting
with 5 reps, after workout 5 min fast
run
 Twists legs up or down
 Pushup
 Sit up stand up
 Long jumps
Workout 11 & 12
 Fitness retest and measurement
Running (recommended) or other cardio
2x a week building up distance or minutes
Start with 20 min (you decide on pace, keep track on distances if you can)
1. Week: 20 min and 22 min
2. Week 24 and 26 min
3. Week 28 and 30 min
4. Week 32 and 34 min
5. Week 36 and 38 min
6. Week 40 and 45 min
*Please note the next several pages shows a guide to the exercises mentioned above.

4. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
Back Extensions
Burpees
Elbow-to-Knee Sprint

5. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
Good morning Jog
Jumping Jack
Leg Raises

6. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
Long Jumps
Lunges
Mountain Jumper

7. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
Pushups Pushup Walk
Side Crunch/Touch Heels
Side Jumps

8. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
Sit-ups
Situp/Standup
Spiderman

9. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
Squats/Squat Jump
Triceps Step up
Twist

10. CHRIS coaching is improving one life at a time. We are responsible for life changing stories.
Stretches