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Men's Health Bellyoff Complete W-Chapters
Men's Health Bellyoff Complete W-Chapters
WARM-UP CIRCUIT
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BELLY OFF!
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WARM-UP CIRCUIT
Complete this warm-up circuit two times, resting 30 seconds between circuits.
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Lose your gut with our simplest plan ever
WEEK 1
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WEEK 1
The Bodyweight 100
(20) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back.
Sit back at your hips and bend your knees to lower your body as far as possible
without losing the natural arch of your spine. Squeeze your glutes and push
yourself back up to the starting position.
(20) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(20) Jumps
Dip down at the hips and knees and then explode up.
(5) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
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WEEK 2
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BELLY OFF!
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WEEK 2
The Bodyweight 100, 2x
Complete the Bodyweight 100 twice through, back-to-back, with no rest in
between circuits.
(20) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(20) Jumps
Dip down at the hips and knees and then explode up.
(5) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
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WEEK 3
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BELLY OFF!
Lose your gut with our simplest plan ever
WEEK 3
The Bodyweight 200
(30) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back.
Sit back at your hips and bend your knees to lower your body as far as possible
without losing the natural arch of your spine. Squeeze your glutes and push
yourself back up to the starting position.
(30) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(10) Jumps
Dip down at the hips and knees and then explode up.
(20) Step-Ups
Place one foot on a step and push down through your heel to lift your other
leg up. Return to the starting position and finish all reps with one leg before
switching legs and repeating the exercise.
(5) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you.
Pull your chin over the bar and then lower your body back down.
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(5) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff WEEK 3
Lose your gut with our simplest plan ever
WEEK 4
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WEEK 4
The Bodyweight 200, 2x
Complete the Bodyweight 200 twice through, with 5 minutes rest in between
circuits.
(30) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(10) Jumps
Dip down at the hips and knees and then explode up.
(20) Step-Ups
Place one foot on a step and push down through your heel to lift your other
leg up. Return to the starting position and finish all reps with one leg before
switching legs and repeating the exercise.
(5) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you.
Pull your chin over the bar and then lower your body back down.
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(5) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff WEEK 4
Lose your gut with our simplest plan ever
WEEK 5
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BELLY OFF!
Lose your gut with our simplest plan ever
WEEK 5
The Bodyweight 350
(45) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back.
Sit back at your hips and bend your knees to lower your body as far as possible
without losing the natural arch of your spine. Squeeze your glutes and push
yourself back up to the starting position.
(40) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(20) Jumps
Dip down at the hips and knees and then explode up.
(40) Step-Ups
Place one foot on a step and push down through your heel to lift your other
leg up. Return to the starting position and finish all reps with one leg before
switching legs and repeating the exercise.
(10) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you.
Pull your chin over the bar and then lower your body back down.
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(15) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff WEEK 5
Lose your gut with our simplest plan ever
WEEK 6
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BELLY OFF!
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WEEK 6
The Bodyweight 350 + 100
Complete the Bodyweight 350 and then the Bodyweight 100, with no rest in
between circuits.
(Bodyweight 350)
(45) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back.
Sit back at your hips and bend your knees to lower your body as far as possible
without losing the natural arch of your spine. Squeeze your glutes and push
yourself back up to the starting position.
(40) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(20) Jumps
Dip down at the hips and knees and then explode up.
(40) Step-Ups
Place one foot on a step and push down through your heel to lift your other
leg up. Return to the starting position and finish all reps with one leg before
switching legs and repeating the exercise.
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BELLY OFF!
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(10) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you.
Pull your chin over the bar and then lower your body back down.
(15) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff WEEK 6
BELLY OFF!
Lose your gut with our simplest plan ever
(Bodyweight 100)
(20) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(20) Jumps
Dip down at the hips and knees and then explode up.
(5) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff WEEK 6
Lose your gut with our simplest plan ever
WEEK 7
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BELLY OFF!
Lose your gut with our simplest plan ever
WEEK 7
The Bodyweight 500
(50) Prisoner Squats
Stand with your hands behind your head, your chest out, and your elbows back.
Sit back at your hips and bend your knees to lower your body as far as possible
without losing the natural arch of your spine. Squeeze your glutes and push
yourself back up to the starting position.
(50) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(25) Jumps
Dip down at the hips and knees and then explode up.
(50) Step-Ups
Place one foot on a step and push down through your heel to lift your other
leg up. Return to the starting position and finish all reps with one leg before
switching legs and repeating the exercise.
(25) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you.
Pull your chin over the bar and then lower your body back down.
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BELLY OFF!
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(25) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff WEEK 7
Lose your gut with our simplest plan ever
WEEK 8
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BELLY OFF!
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WEEK 8
The Bodyweight 350 + 200
Complete the Bodyweight 350 and then the Bodyweight 200, with no rest in
between circuits.
(Bodyweight 350)
(40) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(20) Jumps
Dip down at the hips and knees and then explode up.
(40) Step-Ups
Place one foot on a step and push down through your heel to lift your other
leg up. Return to the starting position and finish all reps with one leg before
switching legs and repeating the exercise.
(10) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you.
Pull your chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff
BELLY OFF!
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(15) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff WEEK 8
BELLY OFF!
Lose your gut with our simplest plan ever
(Bodyweight 200)
(30) Pushups
Assume the classic pushup position: legs straight, hands beneath your
shoulders. Now brace your abs. Keeping your body rigid, lower yourself until
your chest touches the floor. Then push back up until your arms are extended.
(10) Jumps
Dip down at the hips and knees and then explode up.
(20) Step-Ups
Place one foot on a step and push down through your heel to lift your other
leg up. Return to the starting position and finish all reps with one leg before
switching legs and repeating the exercise.
(5) Pullups
Start from a full hang, hands shoulder-width apart, palms facing away from you.
Pull your chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff WEEK 8
BELLY OFF!
Lose your gut with our simplest plan ever
(5) Chinups
Start from a full hang, hands shoulder-width apart, palms toward you. Pull your
chin over the bar and then lower your body back down.
www.menshealth.com/bellyoff WEEK 8
Lose your gut with our simplest plan ever
WORKOUT A
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BELLY OFF!
Lose your gut with our simplest plan ever
WORKOUT A
Warm-up Circuit
Complete this warm-up circuit two times, resting 30 seconds between circuits.
Y-Squat ( 10 REPS)
Pushup ( 10 REPS)
Stick-Up ( 10 REPS)
Mountain Climber ( 5 REPS PER SIDE)
Forward Lunge ( 5 REPS PER LEG)
Waiter’s Bow ( 10 REPS)
Spiderman Climb (ALTERNATE LEGS UNTIL YOU DO 5 REPS PER SIDE)
WORKOUT A SUPERSETS
(Superset 1)
Perform these two exercises back-to-back, no rest between. Rest 1 minute
before repeating the superset two more times.
(Superset 2)
Perform these two exercises back-to-back, no rest between. Rest 1 minute
before repeating the superset two more times.
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(Superset 3)
Perform these two exercises back-to-back, no rest between. Rest 1 minute
before repeating the superset one more time.
INTERVAL WORKOUT A
Warm up for 3 minutes, getting progressively more intense with time.
Perform an interval by exercising for 30 seconds at a very hard pace (at a
subjective 8/10 level of effort).
Follow that with “active rest” for 30 seconds by exercising at a slow pace (at a
subjective 3/10 level of effort).
Repeat for a total of 6 intervals.
Finish with 4 minutes of very low intensity (3/10) exercise for a cool-down.
13 minutes total
www.menshealth.com/bellyoff WORKOUT A
Lose your gut with our simplest plan ever
WORKOUT B
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BELLY OFF!
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WORKOUT B
Warm-up Circuit
Complete this warm-up circuit two times, resting 30 seconds between circuits.
Y-Squat ( 10 REPS)
Pushup ( 10 REPS)
Stick-Up ( 10 REPS)
Mountain Climber ( 5 REPS PER SIDE)
Forward Lunge ( 5 REPS PER LEG)
Waiter’s Bow ( 10 REPS)
Spiderman Climb (ALTERNATE LEGS UNTIL YOU DO 5 REPS PER SIDE)
WORKOUT B SUPERSETS
(Superset 1)
Perform these two exercises back-to-back, no rest between. Rest 30 seconds
before repeating the superset one more time.
(Superset 2)
Perform these two exercises back-to-back, no rest between. Rest 1 minute
before repeating the superset one more time.
Split Squat with Front Foot Elevated (12 REPS per side)
Stand with one foot 2-3 feet in front of the other, each in line with its
corresponding buttock. Place the front foot on a 6-inch riser. Keep your upper
body erect as you descend until the top of your front thigh is parallel to the
ground. Pause, then press back up to the starting position. Do 12 reps per side.
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(Superset 3)
Perform these two exercises back-to-back, no rest between. Rest 30 seconds
before repeating the superset one more time.
(Superset 4)
Perform these two exercises back-to-back, no rest between. Rest 1 minute
before repeating the superset one more time.
www.menshealth.com/bellyoff WORKOUT B
BELLY OFF!
Lose your gut with our simplest plan ever
INTERVAL WORKOUT B
Warm up for 5 minutes.
Perform an interval by exercising for 60 seconds at a very hard pace (at a
subjective 8/10 level of effort).
Follow that with “active rest” for 60 seconds by exercising at a slow pace (at a
subjective 3/10 level of effort).
Repeat for a total of 6 intervals.
Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
www.menshealth.com/bellyoff WORKOUT B
Lose your gut with our simplest plan ever
EXERCISE INDEX
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EXERCISE INDEX
y-squat pushup
Hold your hands overhead in a “Y” formation, with Assume the classic pushup position: legs straight,
your feet greater than shoulder-width apart. Pushing hands beneath your shoulders. Now brace your abs.
your hips backward, squat as deep as possible. Keeping your body rigid, lower yourself until your
Push back to the starting position. chest touches the floor. Then push back up until
your arms are extended.
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BELLY OFF!
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jumps chinups
Dip down at the hips and knees and then explode up. Start from a full hang, hands shoulder-width apart,
palms toward you. Pull your chin over the bar and
then lower your body back down.