I've only done one program of his so far and I got it from my Precision Nutrition group. I'm going to be purchasing his stuff though, I really like it. Here are a couple work outs from the one program I did. You can get good ideas from these and then just mix them up as well. (FYI...burpees are HARD!)
Bodyweight Interval Workout
• Go through the circuit up to 3 times without resting between exercises.
• Rest 30 seconds between circuits.
o Prisoner Squat (15 reps)
o Decline Pushup (15 reps)
o Underhand-grip Inverted Row (12 reps)
o Plank with Elbows on Ball (30 seconds)
o Bulgarian Split Squat (12 reps per side)
o Jumping Jacks (60 to 100 reps)
Bodyweight Interval Workout
• Go through the circuit up to 3 times without resting between
• Rest 30 seconds between circuits.
o Y-Squat (15 reps)
o Spiderman Pushup (10 reps per side)
o Pull-up or Chin-up (50% of maximum # of reps you
o Diagonal Lunge (8 reps per side)
o Side Plank (30 seconds per side)
o Stability Ball Leg Curl (15 reps)
o Burpees with Pushup at Bottom Position (10 reps)
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