5

WEEKS
of
Body
Weight
Training
Ryan Fischer

volume 2
Hi! I’m Ryan
I have spent the last 18 years in the fitness
industry, with a primary focus on functional
fitness. In 2010 I trained with the U.S. Olympic
Skeleton and Bobsled Team, qualifying for
Olympic Trials in both sports. I have also
competed at CrossFit Regionals seven times.

I created the interval bodybuilding trend (HIIB),

Buddybuilding, and I operate some of the biggest
nutrition challenges on social media including:
Carb Cycling, Keto Cycling, and Intermittent
Fasting.
My workout programs have recently been part
of the physical fitness protocols for the U.S.
Military, used by large corporations, and have
helped thousands of gym owners and individual
athletes around the globe.
Besides competing and creating programming,
I host one of the largest podcasts in health and
fitness called “Real Chalk”, I have a rapidly
growing YouTube channel, and I also currently
own and operate Chalk Performance Training
(considered the MECCA of functional fitness).
• Bachelor Degrees in Kinesiology from the
University of Utah
• Bachelor Degree in Nutrition from the University
of Utah
• USAW Olympic Weightlifting and Performace
Coach
• CrossFit Football Coach Certification
• CrossFit Coach Certification

1
About this program
No gym membership? Stuck at home? Traveling with no access
to equipment? That’s no excuse to dodge a workout! In fact, some
of the leanest people I have ever met just follow bodyweight
routines and the last time I checked, those Greek statues weren’t
exactly created with barbells and machines. They did a ton of
bodyweight training! But what’s the first thing you see when you
search bodyweight training? It’s typically a workout that consists of
2-3 of the easiest movements you’ve ever seen, followed by a rest
break that you don’t even need, and then before you know it... You
hate it! It doesn’t give you results. You don’t believe in it. And now
you’ve given up on your fitness journey.
So..
My goal was to make a bodyweight program so challenging that you
feel like you went to an actual gym and got your butt kicked! How-
ever, no equipment is needed, every day is significantly
different, and the workouts are just downright fun!
I can almost guarantee that you’ll be asking your friends to join
you - family members, parents, kids, and you might even be getting
on a video call with someone across the world to team up with you.
Get ready to be strangely addicted to bodyweight training!
Equipment needed:
1.) Yourself
2.) A partner for some workouts
2
Day01BodyWork
3min AMRAP:
• 1 Pistols Each Side
• 7 Hand Release Push Ups
• 9 Sit-Ups

Rest 1min.

Repeat for 5 Total Rounds.

(20min.)

* If you plan on scaling this

workout to a chair or a box,
then do (2) reps on each leg
instead.

I just really love the 3x1min.

style with the right movements.
You can easily move fast and
you get a TON done in 20min.
Hope you enjoy this one!

Pistol:
Click Here
Scaled Pistol:
Click Here

3
Day02BodyWork
All you need today is a pair of
socks and a floor surface that
slides!

3 Rounds:
• 20 Lateral Lunge Slides
(right leg)
• 20 Lateral Lunge Slides
(left leg)
• 20 Regular Lunge Slide (right)
• 20 Regular Lunge Slide (left)
• 20 Glute Bridge + Hamstring
Curl Slides
• 20 Pike Up Slides
• 20 Alternating Flutter Kicks
with a leg grab (L+R=1)
• 20 Mountain Climber Slides
(L+R=1)

Workout Demo:
Click Here

Feel like LITERALLY

knocking your socks off??
Go for 4 Rounds! But put a
1min. Rest after round :)

4
Day03BodyWork
Bodyweight Chipper! I am
going to give you 2 options
on how to go about this:

• 100 Jumping Jacks

• 90 Russian Twists (L+R=1)
• 80 Air Squats
• 70 Up Downs
• 60 Chair Dips
• 50 Push-Ups
• 40 Alternating Crab Kicks
• 30 Burpees
• 20 Straight Leg Sit-Ups
• 10 Wall Walks

OR

2 Rounds of HALF the numbers.

Same amount of work, but
broken up a little. Advanced
athletes should definitely
Crab Kick:
complete as is. Intermediate
Click Here
or beginners should shoot for
version (broken up) and put a Up Down:
25min. Time Cap on it. Click Here
Wall Walk:
Click Here
Straight Leg Sit-Up:
Click Here

5
Day04BodyWork
For Time: “Buy in”
• 50 Bodyweight Reverse lunges
• 30 Hollow Rocks

Then;

Accumulate a 10min. Plank

Hold AND a 10min. Wall Sit.
(You have to do both and
whichever one you start with,
you must finish before going
to the other. NO back and
forth. That’s too easy.)

BUT...EVERY TIME You Have To

Rest, YOU MUST Complete the
following;

• 20 Skater Lunge with floor tap

(L+R=2)
• 20 Alternating Chair Step-Ups
(L+R=2)
• 5 Burpees

To clarify....

Do the buy in... Then immediately

go into the plank or the wall sit.
If you break, you owe a penalty
round of the Lunges, Step-ups, and Chair Step Up:
burpees. As soon as you’re done, Click Here
keep chipping away at the plank or
wall sit. Once you finish either one Skater Lunge:
you can go to the other. The penal- Click Here
ty remains the same for both.
Hollow Rock:
This may take around 40+min. Click Here
to finish. However, the format is
different and just a down right fun
challenge :) 6
Day05BodyWork
Every 90sec. x 10 Rounds:

• 10 Shoot Throughs
• 10 Quarter Squat Jumps

Day06BodyWork
(Right Leg)
• 30 Seated Flutter Kick With
A Clap
• 10 Quarter Squat Jumps
(Left Leg)
Face Down, Ass Up Circuit!
Advanced: 15 Rounds
Trying to be shredded by • 30sec. of Chair Pike +
tomorrow? 20 Rounds (30min.) Shoulder Tap
At some point you may start
to fail to get all of that done in 30sec. REST
90sec. No problem! Just push it • 30sec. of Chair Pike +
back to 2min. Push-Up + Shoulder Tap
Workout Demo: 30sec. REST
Click Here
• 30sec. of Chair Pike +
Push-Up + Toe Touch +
Shoulder Tap
1min. REST
Repeat for 5 Total Rounds
Part B.)
For Quality:
• 100 Feet Elevated Frog
Pumps
Workout Demo:
Click Here

7
Day07BodyWork
REST DAY!

Day08BodyWork
Just 1 modality today, BUT it
is going to be a grinder!

For Time:
• 100 Burpee Broad Jumps
(4 feet)
• Reverse Bear Crawl Back to
Start Point.

Repeat until finished! Make sure

to measure out a 4 foot line and
make sure you hit it on every
jump!

Advanced: 150

Workout Demo:
Click Here

8
Day09BodyWork
Grab A Chair!

For Time:
Day10BodyWork
50-40-30-20-10
• Feet Elevated Dips Off The Fight Gone Bad
Floor
• Split Lunges Off The Chair • 1min. of Bear Squat + Push-Up
(L+R=2)** • 1min. of Straight Leg Sit-Ups
• Feet Elevated Sit-Ups (Feet on • 1min. of High Knees
chair) • 1min. of Sumo Stance Air
Squats
* On the Split Squats there is a • 1min. of Up Down With A
30X0 Tempo! (3 seconds Double Shot
down, 0sec at the bottom,
explode up, 0sec. at the top, 1min. of  Rest
3 sec. back down)
Repeat for 5 Total Rounds
Elevated Dips: (30min.)
Click Here
Workout demo:
Click Here

9
Day11BodyWork
Every 3min. x 6 Rounds:
• 30 Plank Jacks
• 30 Wall Sit Calf Raises
• 30 Skaters (L+R=2)
• 30 Glute Bridges

Advanced: 7 Rounds

Wall Sit Calf Raises: (Add an

object, cat, dog, or significant
other to make this harder)
Click Here

Plank Jacks:
Click Here

10
Day12BodyWork
For Time:

Day13BodyWork
10-9-8-7-6-5-4-3-2-1
• Inner Thigh Ab Complex
(right leg)
• Squat Jacks
No Mo Junk in da Trunk
Immediately into; Saturday!

10-9-8-7-6-5-4-3-2-1 For Time:

• Inner Thigh Ab Complex 100 “Shredders”
(left leg)
• Squat Jacks Advanced: 150 reps
(insert whoa face)
Inner Thigh Ab Complex:
Click Here Shredders:
Click Here
You need a chair or bench
for this one! Watch the video
carefully for the complete
break-down. This one gets
SPICY quick!

Advanced: Keep your leg

straight versus bent on the
chair or bench. MUCH more
inner thigh intensive!

11
Day14BodyWork
REST DAY!

Day15BodyWork
Every 2min. x 10 Rounds:
• 5 Burpees
• 10 Push-Ups
• 15 Sit-Ups
• 20 Air Squats

Your score is your SLOWEST

time!

So SPRINT each round and try

to finish fast!

Can you keep pace?

Can you actually get faster!?

Advanced: Add anywhere

between 1-5 more rounds.

12
Day16BodyWork
Metcon (AMRAP - Reps)
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike
Rest 1min.
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike
(31 Total Minutes)
* Add a backpack for extra weight
on the step-ups!
Chair Step Up:
Click Here
Chair Dips:
Click Here
Sliding Pike: (need socks)
Click Here
Up Down w/ Double Shot:
(first video)
Click Here

13
Day17BodyWork
30min. to finish...

• 100 Shoulder Taps (L+R=2)

• 5 Wall Walks
• 100 Elevated Glute Bridges
• 5 Wall Walks
• 100 Lateral Lunges (L+R=2)
• 5 Wall Walks
• 100 Shoot Throughs
• 5 Wall Walks

I don’t think it’s possible to fin-

ish this one but... Let’s see! How
far can you get!?

* You may scale this to 2 or 3

walk walks if those are really
tough for you.

Lateral Lunges:
Click here

Shoot Throughs:
*You will most likely be using 2 chairs
Click Here

Elevated Hip Bridges:

Click Here

Wall Walks:
Click Here

14
Day18BodyWork
20min. Running Clock...

30sec. of Plank

Immediately into;
30sec. of Max Toe Taps
(To a 12” Height)
* Continue until you reach 200
Toe Taps (L+R=2 reps)

Immediately into;
30sec. of Plank

Immediately into;
30sec. of Max Squat Jacks
* Continue until you reach 100
Squat Jacks

Immediately into;
30sec. of Plank

Immediately into;
30sec. of Reverse Burpees
* Continue until you reach 50
Reverse Burpees

To be clear, the first 30 seconds of

EVERY minute is a plank. The next
30 seconds is max reps working
towards finishing the toe taps,
squat jacks, or reverse burpees.

If you can no longer hang onto the

30sec. of regular plank, you may
switch to a side plank.

Reverse Burpee:
Click Here
Squat Jacks:
Click Here 15
Day19BodyWork
10 Pistol Squats

10 Pistol Squats
25 Decline Push-Ups

10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups

10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches
(in plank position)

10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches
(in plank position)
150 Reps of (50 Air Squats, 50
Reverse Lunges, and 50 Jumping
Lunges) Pistol:
Click Here
Complete each section and go Need to scale? Squat on one leg
straight into the next one with no to a chair and sit back up!
rest between. Each section adds
1 new movement. Can you finish Decline Push-Ups:
it all under 20min?? Click Here

Straight Leg Sit-Ups:

Click Here

Toe Touches (in plank):

Click Here

16
Day20BodyWork
5 Rounds:

Min. 1) 1 Arm Up Downs

Min. 2) Russian Twists (L+R=1)
Min. 3) Chair Dips
Min. 4) Squat + Cross Crunch
Min. 5) Jumping Jacks
Min. 6) REST!

Shoot for max reps in each min-

ute! On minute 6 you get a 1
minute rest and REPEAT!

Can you get over 500 total reps

Squat + Cross Crunch:

Click Here

1 Arm Up Down: (video 4)

Click Here

17
Day21BodyWork
REST DAY!

Day22BodyWork
40sec. of Work
20sec. of Rest

Until you finish...

50 Rounds Of:

• 1 Burpee
• 2 Air Squats
• 3 Push-Ups
• 4 Lunges

Your goal is to do 2 rounds

every 40sec. and finish in 25min.

Can you hang?

18
Day23BodyWork
3 Parts Today :)

Part 1) Bodyweight Conditioning:

• Tabata Mountain Climbers
40sec. of WORK x 20sec. of REST x
8 rounds.

Rest 90sec. When Finished and start

this;

Part 2) Bodyweight Strength Piece:

1min. of Elevated Curtsy Lunges (right)
1min. of Single Leg Glute Bridges (right)
1min. of Elevated Curtsy Lunges (left)
1min. of Single Leg Glute Bridges (Left)
1min. of REST

Repeat that strength section for 3 full

rounds. * Use a 40X0 Tempo

When part 2 is done rest 90sec.

(Including the 1min. that’s in there) and
start the core piece below:

Part 3) Bodyweight Core Only:

3 Rounds:
• 10 Toes To Hands
• 15 Reverse Sit-Ups
• 20 Regular Sit-Ups
• 25 Russian Twists
Toes-To-Hands:
Rest 60sec. After Each Round Click Here
Toes to hands are essentially an “up
down” except you don’t stand up. You Elevated Curtsy Lunges:
just stay low and pop your feet in and Click Here
out.

19
Day24BodyWork
Part 1) Fun Conditioning Piece:

Play the song “Roxanne” by

“The Police.” Every time he
says the word “Roxanne” in the
song -- do 1 burpee! Be careful
though, he doesn’t always say
the full word and sometimes
there’s a few back to back. Will
bring some serious smiles out
today :)

Part 2)  Full Body Circuit:

2 Rounds For Time:
• 50 Shoot Through Complex’s
• 100 Chair Step-Up’s (L+R= 1)

* You need 2 chairs or 2 benches

Roxanne song:
Click Here

Shoot Through Complex:

Click Here
(So you’re doing a push-up, shoot
in, dip, shoot out. That’s 1 rep)

20
Day25BodyWork
Part 1) Fun Conditioning Piece:

Like yesterday, but we have a new

song and format!

Song: “Flower” by Moby

Every time the song says ‘bring

Sally up’ you stand, and every time
it says ‘bring Sally down’ you squat
and hold until it says ‘bring Sally up’
again and so on.

Part 2) Full Body Circuit

3min. AMRAP:
• 4 Up Downs w/ a double shot
• 8 Crossbody Toe Touches (L+R=2)
• 12 Lateral Lunges  (L+R=2)

Rest 1min. Repeat for 5 Total

Flower Song:
Rounds. (20min. Total)
Click Here
Part 3) Core Burner
Hollow Body Hold:
Accumulate 3min. of a “Hollow Click Here
Hold
CrossBody Toe Touches:
* Go as long you can on the first Click Here
hold. Then keep chipping away
Up Down w/ Double Shot:
at whatever is left with as little
(first video)
rest breaks as possible. Make it
Click Here
hurt! Have your phone
stopwatch nearby so you can
pause when/if you fail a set.

21
Day26BodyWork
Part 1.) Conditioning + Core

(0-1min.)
50sec. Plank Part 2.) Full Body Circuit - How
Far Can You Go!?
(1-2min.)
50 Jumping Jacks Every 60sec. For 3 Rounds:
• 5 Burpees
(2-3min.) • 5 Air Squats
50sec. Plank • 5 Straight Leg Sit-Ups (Bad Girl
Style)
(3-4min.)
50 Jumping Jacks Immediately into;

(4-5min.) Every 60sec. For 3 Rounds:

50sec. Plank • 6 Burpees
• 6 Air Squats
• 6 Straight Leg Sit-Ups (Bad Girl
Style)

Immediately into;

Every 60sec. For 3 Rounds:

• 7 Burpees
• 7 Air Squats
• 7 Straight Leg Sit-Ups (Bad
Girl Style)

* Keep Adding 1 Rep Every 3

Rounds Until You Eventually
Fail

Straight Leg Sit-Up Bad Girl

Style:
Click Here

22
Day27BodyWork
Part 1.) Conditioning + Core

(0-1min.)
40sec. Star Plank Left Side

(1-2min.)
40 Squat Jacks
Part 2.) Full Body Circuit
(2-3min.) For Quality:
40sec. Star Plank Right Side
50-40-30-20-10
(3-4min.) • Russian Twists (L+R= 1 rep)
40 Squat Jacks • Bodweight Lunges
(L+R= 1 rep)
(4-5min.) • Push-Ups
40sec. Star Plank Left Side
* ON the Lunges today, you are
(5-6min.) staying on the same leg for all
40 Squat Jacks the reps and then switching to
the other after all reps are
(6-7min.) completed. You are following
40sec. Star Plank Right Side a 30X0 Tempo as well. (3sec.
down, 0sec. at the bottom,
shoot up, 0sec. at the top....
Repeat)

ADVANCED OPTION:
Pistol Squats instead of Lunges
(L+R= 2 reps)

Star Plank:
Click Here

Squat Jack:
Click Here

23
Day28BodyWork Day29BodyWork
Part 1.) Cardio + Core
REST DAY! * Needed: Socks and a slick foor

• 20sec. of Sliding mountain

climbers

10sec. REST

• 20sec. of Sliding Pikes

10sec. REST

Repeat for 4 total rounds.

(4min.)

Part 2.) 2 Part Conditioning

Circuit:

A.) For Time:

• 100 Burpees
* Every minute on the minute
do 15 air squats

Time Cap: 10min.

(Rest as needed between)

B.) For Time:

• 150 Air Squats
* Every minute on the minute
do 5 Burpees

Sliding mountain climbers:

Click Here

Sliding Pike:
Click Here
24
Day30BodyWork
Part 1.) Mini Chipper Primer
For Quality NOT Time:

50 Chair Step-Ups
40 Incline Push-Ups (Arms on Part 2.) Full Body Circuit
bench or equivalent, Feet on
ground) For As Long As Possible
30 Lateral Lunges From 0:00-3:00,
20 Decline Push-Ups (Arms 2 Rounds of:
down, Feet on a bench or • 10 Regular Push-Ups
equivalent) • 10 Jumping Lunges
10 Reverse Burpees
Then, from 3:00-6:00,
2 Rounds of:
• 12 Regular Push-Ups
• 12 Jumping Lunges

Then, from 6:00-9:00,

2 Rounds of:
• 14 Regular Push-Ups
• 14 Jumping Lunges

Add two reps to each

movement every 3 minutes.
Continue following the same
pattern for as long as possible.

RX+ can start at 14.

Score is total reps!

Reverse Burpee:
Click Here

25
Day31BodyWork
For Time:

20 Toes-To-Hands

40 Shoulder Taps
20 Toes-To-Hands

60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

100 Chair Dips

80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands

Complete each section and go straight

into the next one with no rest between.
Each section adds 1 new movement.
Can you finish it all under 20min??

Shoulder Taps Demo:

(Left+Right= 2 reps)
Click Here

Toes-To-Hands are like Up Downs, but

you stay down and just jump your feet in
and back out while in the plank position.
It’s an ab intensive movement so bring
those feet up as high as possible on
each rep!

26
Day32BodyWork
5min. Running Clock.

30sec. of Jumping Jacks

30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom
position)

Rest 1min. Repeat for 4 Total

Rounds

Plank Tricep Extensions:

Click Here

Pike Push-Up:
Click Here

Superman:
Click Here

27
Day33BodyWork
BUTTS & GUTS

(0-3min.)
50 Bulgarian Split Squats with a
30X0 Tempo

(3-9min.)
30sec. of Seated Ab Circles
30sec. of Drunken Mountain Total, you’re doing the split
Climbers squats 3 times and the ab
30sec. of Seated Ab Circles sequence 2 times. Looks more
(other direction) complicated than it actually is.

Rest 30sec. Here’s a bunch of video demos

because there are some weird
30sec. of Star Plank (right) names in there.
30sec. of Starfish Sit-Ups
30sec. of Star Plank (left) Bulgarian Split Squats:
Click Here
Rest 30sec.
Seated Ab Circles:
30sec. of Bicycle Abs Click Here
30sec. of Heel Touches
30sec. of Russian Twists Drunken Mountain Climbers:
Click Here
Rest 30sec.
Starfish Sit-Ups:
(9-12min.) Click Here
50 Bulgarian Split Squats with a
20X0 Tempo Star Planks:
Click Here
(12-18min.)
* Same Ab Sequence as above Heel Touches:
Click Here
(18-21min.)
50 Bulgarian Split Squats with Bicycle Abs:
no tempo. Just get them done. Click Here

28
Day34BodyWork
Part 1.) “Death by 10 meter
sprints”

Minute 1.) One 10m Sprint Part 2.) Full Body Circuit
Minute 2.) Two 10m Sprints Accumulate a 3min. Hollow
Minute 3.) Three 10m Sprints Body Hold
... And so on until you fail.
Immediately go into;
This is actually REALLY 100 Air Squats
tough once you get to
around 10. Immediately go into;
Another 3min. Hollow Body
Have fun! Hold

Immediately go into;
100 Regular Push-Ups

Immediately go into;
Your last 3min. Hollow Body
Hold

Immediately go into;
10 Wall Walks

* If you break on the hollow

holds it’s ok, just try and have
a short rest and get back on it!
Inevitably everyone will break
at some point)

Hollow Hold:
Click Here

Wall Walk:
Click Here

29
Day35BodyWork
REST DAY!

30
You’re all done!
There’s a few places to go from here. You can decide to try
another volume of this book or you can try a new training style
all together (I have several). Just depends on how you’re feeling
and what goals you have going forward. I highly suggest
however, making your diet your number one priority. If you feel
like you’ve currently plateaued in making changes to your body,
I can almost guarantee that your diet is the culprit. My carb
cycling and keto cycling protocols have changed the bodies of
tens of thousands of people and are undoubtedly my most
popular programs.
If you’d like more information on these guides please visit
gymryan.com/collections/nutrition

Earn Your Carbs Challenge - Which Plan is Right For You? 31

 All contents copyright @ 2019 Gym Ryan, LLC. All rights reserved worldwide. No part of this document
or related files or content may be reproduce or transmitted in any form, by any means (electronic,
photocopying, recording, or otherwise) without the prior written permission of Ryan Fischer The credited
photos are the sole property of Ryan Fischer & Gym Ryan, LLC.

The information contained in this document is solely for general educational and informational purposes
only. The information has been prepared based upon our general educational background and our practical
experience over the past 15+ years. The products and information provided on this website have not been
evaluated by the United States Food and Drug Administration, or any other governmental authority. Gym
Ryan, LLC. is not a physician and the information and products provided are not medical advice and should
not replace medical advice.

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