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BODYWEIGHT
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28 DAY PROGRAM FOR MEN OVER 40, 50, 60 AND BEYOND

BROUGHT TO YOU BY FUNK ROBERTS FITNESS & OVER 40 SHRED

 This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved. No part
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Copyright 2022
 MEDICAL DISCLAIMER
Please Note: The recommendations in this and any other document are not
medical guidelines but are for educational purposes only. You must consult your
physician prior to starting this or any other program or if you have any medical
condition or injury that can possibly worsen with physical activity.

This program is designed for healthy individuals 18 years and older only. The information
in this document is meant to supplement, not replace, proper exercise training. All forms
of exercise pose some inherent risks. Marc “Funk” Roberts, or anyone associated with
Funk Roberts Fitness Ltd advises readers to take full responsibility for their safety and
know their limits.

Before partaking in the exercises in this or any other program, be sure that your
equipment is well maintained, and do not take risks beyond your level of experience,
aptitude, training and fitness.

The exercises and dietary programs in this book are not intended as a substitute for
any exercise routine or treatment or dietary regimen that may have been prescribed
by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or
fatigued. Don’t perform any exercise unless you have been shown the proper technique
by a certified fitness trainer or certified strength and conditioning specialist. Always ask
for instruction and assistance when lifting. Don’t perform any exercise without proper
instruction.

Always do a warm-up prior to any exercise including but not limited to interval training.
See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including but not limited to Funk Roberts Fitness.

If you experience any lightheadedness, dizziness, or shortness of breath while exercising,

stop the movement and consult a physician immediately. You must have a complete
physical examination if you are sedentary, if you have high cholesterol, high blood
pressure, or diabetes, if you are overweight, or if you are over 30 years old.

Please discuss all nutritional changes with your physician or a registered dietitian. If your
physician recommends that you don’t use this or any other program, please follow your
doctor’s orders.
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 INTRODUCTION OVER 40 SHRED BODYWEIGHT
WORKOUT PROGRAM FOR MEN OVER 40, 50 AND 60

One of the most important pillars of health for men over 40 is exercise and workouts.

We all know that exercise needs to be a key part in getting lean and staying healthy but when
we reach the age of 40 years old, the type of workouts needs to change.

According to a study published in the Journal of Strength and Conditioning Research

shows that adding strategic resistance training and muscle building with exercise
variety are essential for older guys who want gain muscle1

The workouts that we used to do when we are in our 20s and 30s are not going to work for us in
our 40, 50, 60 ands 70’s.

See, as we get older, our metabolism naturally slows 2 and our testosterone levels start to drop3.
We begin to lose muscle mass and our ability to burn off unwanted fat decreases as a result.

The problem is that there is a lot of confusing information and conflicting advice everywhere so
it’s no wonder that you find yourself frustrated.

What many people don’t realize is that some of the plans out there can actually be quite harmful
for you to use. They often prescribe exercises that may put your shoulders, knees, and even back
in unsafe positions, which lead to injuries that take forever to recover from and workout plans
that strain your body.

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 Instead of seeing the results you were hoping for, you wind up feeling exhausted.

Before we get to the type of workouts that you should be doing let’s talk about what is changing
for us as we get older.

As we get older metabolism slows down 2

First, as you may have noticed, your metabolism is starting to slow down. As this takes place,
you’re going to notice that if you continue to eat the same amount and type of foods that you
ate previously, you gain weight much easier. This is the number one reason why people put on
weight with age.

Note however, there’s not some magical effect taking place that’s causing your metabolic rate to
drop.

Instead, it’s mostly a matter of you losing lean muscle mass tissue. If you do something to
preserve your lean muscle mass tissue – you do the strength training we are about to outline,
you can avoid this metabolic slow down from occurring.

This issue is largely preventable.

Increase Belly Fat

The next change you may notice is that you start to experience an increase in belly fat.

An epidemiological study of community

dwelling men aged between 24 and 85
years has confirmed that total and free
testosterone levels are inversely correlated
with waist circumference and that
testosterone levels are specifically related to
this measure of central obesity rather than
general obesity (Svartberg, von Muhlen,
Sundsfjord et al 2004).7

This can also happen for a variety of reasons.

The first reason is the obvious - your metabolism is slowing down as noted above and therefore,

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 02

 you are more likely to put on additional weight.

Second, you may notice that your insulin sensitivity is decreasing.

This is also normal as we become less active as we get older. Fortunately, it’s also something
that can be dealt with.

Finally, the last reason you may notice that you are seeing an increase in belly fat is because your
stress hormone, cortisol is on the rise.

As you get older, you may find that you have more things that lead to worry – your kids growing
older, a more stressful career, financial stressors, and so forth.

This causes a higher release of cortisol, which then leads to an increase in belly fat. When
cortisol levels are high, this can encourage additional belly fat to be put on.

Decrease in Muscle
As noted above, another common change that you’ll see occurring is a decrease in lean muscle
mass tissue.

This is both due to a lack of use of

those target muscles along with the
fact that you may no longer be eating
sufficient protein to maintain lean
muscle mass tissue.

Reductions in free testosterone can

correlate with age related declines
in fat free mass (muscle mass) and
muscle strength (Baumgartner et al
1999; Roy et al 2002).8

As you get older, it’s not abnormal to see your appetite start to curb and this can lead to
decreased food intake overall.

Many people think that the loss of lean muscle mass doesn’t happen until you reach your 60’s or
70’s, but it can happen much earlier, beginning in your 40’s. Unless you take steps to prevent it,
there’s a very high probability you’ll see it starting to occur.

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 In fact, researchers have noted that people who are inactive can lose as much as 3-5% of their
muscle mass each decade after the age of 301.

This may still not seem like much, but consider the fact the average adult has around 35% of
their total body mass as lean muscle mass, the 150 pound adult therefore has 52.5 pounds of
muscle overall.

Losing 5% of this per year is 2.5 pounds. In a decade, that’s 25 pounds of lean muscle gone from
your frame.

Your body will look significantly different 25 pounds lighter and you’ll also note that you feel
much weaker as well.

Your mission as someone who is approaching the age of 40 and beyond is to perform workouts
that not only helps strengthen your muscles to reverse lean muscle mass, but also help to burn
calories while you do them as well as after you are finished.

This will give you the best defense against unwanted weight gain.

Before we get into details about what you should be doing, let’s first go over what you shouldn’t
be doing.

WORKOUT MISTAKES TO AVOID

In order to make maximum progress, there are a few specific
things that you must be avoiding at all costs. If you do these, it
will sacrifice the results you see and you’ll be hard pressed to see
testosterone enhancement taking place.

Long Cardio Workouts

If your idea of a good workout is hopping on the treadmill and

jogging for an hour, you might want to rethink this.

Long, moderate intensity cardio training will really do a number

on your cortisol levels, sending it soaring.

A 2011 published study shows that regular exercise increases the stress hormone Cortisol,

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 which is associated with heart disease, cancer and visceral belly fat (the most DEADLY kind of
body fat)9

Cortisol is the stress hormone that is associated with the breakdown of lean muscle mass, not
to mention suppressed testosterone and the accumulation of body fat, so it’s clearly something
that you will want to avoid at all costs.

Long cardio workout sessions also increases your cravings and hunger.

A 2008 published study10 shows that people over 40 who use regular exercise end up eating
100 calories MORE than they just burned off, making it nearly impossible to keep your body in
a fat burning calorie deficit.

Another drawback to this type of session is that it really doesn’t burn THAT many calories,
especially considering your total time invested.

You’d have to exercise for nearly an hour to see any sort of remarkable calorie burn, so it’s
simply not an ideal way to reach your target weight.

Finally, long bouts of cardio ages your body faster and makes you old. 11

A 2010 published study shows that regular exercise will FLOOD your body FULL of free radicals
- the molecules that attack your cells, causing rapid aging inside your body, damaging your
skin—eventually making you look years older than you should.11

. Bodybuilding-Type Split Routines

The next thing that you’ll want to be avoiding is the classic bodybuilding type of split routines.
These routines are not ideal for you no matter what your goals happen to be.

The only people they may be good for are men in their 20s and 30’s who have already built
up an appreciable amount of lean muscle mass and are already at lower body fat levels simply
looking to fine tune their physique.

If that’s you, by all means, have at it, but 99.9% of people reading this right now do not fall into
that category.

The problem with these split routines is two-fold.

First, they do not stimulate the muscles often enough to see great gains in either strength or

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 05

 muscle size. If you are only working your chest once per week instead of say three times per
week for example, this is going to hinder its overall development.

There are smaller increases in growth hormone and testosterone production. The increase in
hormone production is strongly dependent on the amount of muscle mass that is active during
training.

Since split training targets

a few muscle groups each
training, the hormonal
response on training is smaller.

Recent studies12 have shown

that this hormonal response
is not a requirement of
muscle growth. However, it is
likely that growth hormone
production has other
beneficial effects, such as
stimulating fat metabolism.

This leads us to the second

issue.

The second issue is that you don’t get nearly the same post workout calorie burn from these
types of workouts because for the most part, they just aren’t that intense.

Think about it, how many calories are you really going to burn doing bicep curls and triceps
extensions?

Hardly any at all.

But yet, that’s what these routines often have you doing for a full day each week.

Instead, you are better off performing workouts that have you targeting as many muscle
groups at once, ensuring that you get the most energy expenditure for the amount of time
that you put in.

A study shows that training each muscle three times a week will provide additional muscle
building and fat burning benefits13

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 On top of the lack of frequency in hitting each muscle, these split type of routines can actually
lead to overtraining because with each single muscle workout you do, you may overwork that
muscle, making it challenging for it to make progress.

For instance, if you do a full body type of routine three days per week, you might perform 4 sets
of chest work total each day for a total of 12 sets per week. For each workout, you go into those
four sets feeling fresh.

If you are doing a body part split, you might have a designated chest day where you perform 12
sets in that single day.

By the time you are at set 6 or 7, chances are, you are already pretty fatigued and won’t be able
to put in maximum effort or see optimal progress. This can greatly cut into the results that you
would otherwise be seeing.

Crossfit

Crossfit has become extremely popular over the years but it is not for everyone. If you are a man
over 40 who is looking to boost their testosterone levels, it is not for you.

While everywhere you turn it may seem like CrossFit is being promoted, there are problems
associated with it.

First, many of the CrossFit exercises that you see being performed are going to place great
strain on the body.

Box jumps, handstand press-ups, and Olympic lifts

repeated (often) day after day after day will really
strain your joints, muscles, ligaments as well as your
central nervous system.

A recent study by Hak 201314, found that the “injury

rates with CrossFit training are similar to that reported
in the literature for sports such as Olympic weight-
lifting, power-lifting and gymnastics…”
These sports are not set out for men in their 40, 50
and 60’s

This can set you up for devastating injuries, which can

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 take weeks, if not months to heal. If there is one thing you can be certain of, it’s that you won’t
make any progress while you are suffering from an injury.

For guys over 40 most CrossFit programs are also far too high volume for you to recovery from
effectively, lead to too many injuries, and may not include all the optimal exercises that you
should be doing in your workout program.

In fact, according to last year’s National Injury Surveillance Database, nearly 300,000 men in
the U.S. were rushed to an emergency room from a weight-lifting related incident17...

So what should you do instead?

THE RIGHT APPROACH TO

REACHING YOUR FITNESS GOALS
If you really want to see optimal results, you need a totally different approach. First, you must
make sure that your nutrition is in proper alignment.

Note that there is simply no way around this one. If you aren’t eating right, you aren’t going to
lose fat and boosting testosterone is not going to be happening.

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 08

 You also need to start prioritizing rest.

Overtraining becomes far easier as you get older because you just don’t recover as you used to.
It’s easy to get caught up in the thinking pattern that the more you do, the faster your results
will be and keep on progressing like this.

Each week you hit the gym, you do more. Then more. Then more. Soon, you’re doing such a high
volume program, you’re completely overtrained.

There are other ways to keep challenging your body than continually adding more and more
volume and that is part of what this is all about.

Remember that if you aren’t resting, you aren’t making progress.

When you exercise, you actually

break your body down, growing
weaker and weaker over time. When
you rest, that’s when you build your
body back up so that it’s stronger
than it was before. Therefore, to see
optimal progress, rest is absolutely
key.

Whenever you approach your

program, you also need to ensure
that you are doing a proper warm-up
and cool-down.

For men over 40, this is mandatory. Do not leave this out thinking you’ll save time, especially the
warm-up.

A 2016 study in Biology of Sport16 found that a warm-up enhances anaerobic performance
through increasing muscle temperature and concomitantly enhancing muscular power. A 5-min
aerobic warm-up is a sufficient duration for the improvement of muscular power, essentially when
the anaerobic exercise performance is applied immediately after the warm-up.

Those who skip their warm-up are essentially inviting injuries to take place. When you start
loading the body with weight and the tendons, ligaments, and joints are cold, that only increases
your risk of a stress fracture or tear.

All you really need for an effective warm-up is a simple five minute jumping rope session or

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 simply getting onto a piece of cardio equipment and getting your heart rate up and the blood
flowing.

After that, you’ll want to do one or two light sets on the first few exercises you perform and then
you’re done. It can be that easy.

You’ll be surprised at what a proper warm-up can do.

You’ll be able to lift heavier and with greater drive than when you didn’t warm-up and you’ll
have better mind-muscle connection, which then leads to superior results. It’s definitely not time
wasted.

Likewise, a good cool down is also imperative to success. With a good cool-down, you can
remove the built-up lactic acid from the body and help to down-regulate your heart rate.

This will help ensure that you feel well after your workout session, rather than like you may just
pass out.

This doesn’t have to be a long process either. Just 5-10 minutes of light stretching, holding each
stretch for 20-30 seconds will be sufficient. Or, if you prefer, a yoga flow is also a great way to
cool-down.

So now that you know the right way to approach your workouts, let’s talk a little bit about
why you should be doing the workouts that we’ve designed in this book – metabolic workouts
as they’re called.

Let me go over the benefits that metabolic workouts have to offer so you can see why they will
help you take your progress to the next level. This is the first type of workout that you’ll use in
this program.

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 5 REASONS TO USE
METABOLIC WORKOUTS
What makes metabolic workouts so amazingly awesome?

Research also shows that metabolic workouts can help your body build and preserve muscle
mass as you age4.

Research shows that metabolic training can burn up to 190 calories over 14 hours after exercise5.

Let me share with you five very good reasons why I personally believe everyone who is serious
about their health and fitness must give these a try.

1 Accelerated Fat Burning During And After The Session

Everyone wants fat loss in today’s world, or so it may seem like it. There’s really no better
way to burn fat than to turn to metabolic workouts.

When you use these short circuits you will burn MORE belly fat than an entire HOUR of
traditional exercise2.

The really nice thing about these sessions is that they not only burn fat while you are
doing them since the intensity is so high (so you’re burning more minute by minute!) but
they continue to burn fat faster for hours after the session is over thanks to the EPOC

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 11

 effect.
This stands for excess post exercise oxygen consumption and refers to the increased
energy utilization your body has after you perform intense training sessions. It’s basically
giving you a means to burn fat faster all day long.

Who isn’t up for that?

In one study, researchers noted that those who do metabolic style of workouts burn 25-
30% more total calories than other forms of exercise1. If you’ve ever wanted to burn fat
while you sleep, this is how you do it.

2
Boost Your Testosterone And
Build Muscle by 97%
The second reason you must do metabolic
training is to help elevate natural testosterone
release.

A 2012 study18 showed that when a group of men

performed metabolic workouts they increased
their testosterone levels much higher than the
group that performed 45 minute cardio run at a
moderate intensity.

Also another study showed that the higher

intensity group increased T-levels by 97% as
opposed to steady cardio group.19

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 A slight increase in their testosterone levels over what’s normal is a great way to not only
see accelerated rates of lean muscle mass development, but also increased rates of fat
loss as well.

Not to mention, your performance might just go up. Those who have more testosterone
tend to be stronger and more powerful as well.

Along with boosting testosterone, those who do metabolic style training also generally
see a rise in growth hormone as well, which is another important hormone that is
involved in burning fat and looking as young and healthy as possible.

These are two hormones that typically decrease with age, so doing everything you can to
optimize them is important.

3 Builds Muscle Faster

In addition to boost your testosterone levels to help
assist with building lean muscle mass tissue, these
workouts also build muscle faster thanks to the type of
exercises they utilize.

Because of the work-rest ratios of metabolic workouts

this allows for you to gradually increase volume. The
key to building muscle is more volume…not more
weight20.

When doing metabolic training, you’ll primarily be

relying on intense, compound exercises.

Squats, deadlifts, push-ups, clean and press – these are

all movements that may be called for during this style of
training.

These are the exercises that utilize as many muscle fibers at once, which then mean more
force development and a greater overall level of strength progression.

As you get stronger, you’ll also notice that you are getting larger muscles as well. It really
is a win-win scenario for boosting your performance.

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 13

 4 Increased Cardio Fitness
Ever been plodding along on the treadmill only to find yourself counting down the
minutes? If it feels like that workout is never going to end, you have yourself a case of the
cardio boredoms.

The great news is that metabolic training

is just as effective, if not more effective,
than any type of treadmill or elliptical
workout you could ever do3. And, it’s a
lot more interesting as well.

Metabolic training works on all levels

of your fitness, boosting your strength
development, your power, as well as
your cardiovascular endurance and peak
output, according to research published
in the International Journal of Sports
Nutrition And Exercise Metabolism2.

Basically, it makes you an all around

better athlete. These sessions are
constantly changing so they’ll be over
before you know it – no boredom
included.

5 Shorter Workout Sessions

Finally, the last big benefit to metabolic style of training is that the workouts are very
short and sweet. You’re looking at sessions that don’t last much longer than 20 minutes
at a time, so these are very easy to fit into just about any daily schedule.

Short metabolic workouts under 20 minutes burns more fat than an entire hour of
traditional exercise21 and your metabolic rate will increase for over 39 hours straight22

In a world where we just don’t get enough hours in the day, most of us are fast to find
excuses for skipping the gym. With metabolic training, you can do away with the excuses.

Not only are these workouts a lot shorter, but they are a lot more effective as well.

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 14

 So you can accomplish far more in less time. That makes these perfect for anyone with a
busy schedule or who is also devoting time to other athletic pursuits as well.

So as you can see, metabolic training is not a form of training to miss out on. It’s definitely
not a low-effort workout. These are going to be very demanding. But with that demanding
nature comes results that you won’t be able to turn away from. Try it once and I promise
you that you’ll be hooked for good.

METABOLIC TRAINING
With all this talk about metabolic training,
it’s important for you to understand the real
science behind it. How it works, how it impacts
a client’s fitness level and body, and more
importantly, what needs to be in place in order
for them to receive those benefits.

It’s critical to know that not everyone who

tries metabolic training is going to realize the
benefits they think they are. As we’ve noted
in earlier modules, this form of training needs
to be done with intensity. If your client isn’t
working hard enough, they aren’t going to see
the results you’re after.

They should feel like this is one of the hardest workouts that you’ve ever done before. If they
don’t, chances are, they are not doing true metabolic training.

Now is not the time to ‘go easy’ on them. If you are with a client who you don’t think is capable
of exercising at the intensity level needed for these workouts, find another workout variety for
them to do in the meantime until they are. That’s a far smarter way to approach this.

The good news is that if your client is at the level to try this training, it’s highly effective as it
addresses 99% of all client’s goals in one workout:

• To build muscle
• To burn fat
• To get into better conditioning (athletes)

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 15

 And, it cannot be forgotten that this type of training is very time-efficient, so fits in with the
busy schedule that most people have. It’s simply one of the most effective ways to get the best
bang for your buck.

So let’s talk science, shall we? I want to go over some of the research on how this works and why
it’s a training variety you should be turning to time and time again.

The Power Of EPOC

We briefly noted the concept of EPOC in an earlier module, but let’s talk more about what
exactly this is.

EPOC, which stands for excess post-exercise oxygen consumption essentially refers to the level
of damage that is done to the body during a high intensity workout session and how much
energy has to be expended by the body in order to return to a state of homeostasis.

Your body has the great desire to always maintain the status quo. It doesn’t like change and in
fact, will resist it every chance it gets (which is why, weight loss can be so hard).

When you do intense exercise, you are pushing your body past its comfort zone and doing more
than it knows how to deal with. This creates micro trauma within the cell – trauma that then has
to be repaired.

Your body has to go through an extensive repair process to get back to how it was before that
bout of intense exercise came along.

It’s this process that burns significant energy.

You can also think of it as replacing the oxygen debt as well.

When exercising very intensely, you are robbing your body of oxygen that it needs. As exercise
progresses, you have a harder and harder time getting sufficient oxygen to the muscle cells as
they would prefer.

As such, you build up this debt. By the time the workout is over, you now have that large debt
that has to be paid back. The process of paying it back – getting the oxygen level back to
normal also utilizes great amounts of energy and contributes to your post-exercise calorie burn.

In one study published in the Physiological Reports journal, researchers looked at what the
impact of one bout of sprint interval training would have on the resting metabolic rate of a

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 group of test subjects.

They have 15 healthy men get their RMR (Resting Metabolic Rate) and TDEE (Total Daily
Energy Expenditure) tested and then perform the sprint interval training. After the training
was completed, it was shown that sprint exercise increased the TDEE in every single research
participant with the magnitude of increase to the tune of 946 +/- 62kj/day.

This study clearly illustrates that interval training has the capacity to accelerate your total daily
calorie burn despite only lasting a few minutes at a time.

In the world of fat loss, this is big news as far as future progress goes.

The Impact On HGH

Another exciting area where metabolic training is going to assist is with helping you maintain
higher overall levels of growth hormone. Human growth hormone is one of the primary
hormones involved in keeping you strong, building muscle, energized, feeling your best, and for
keeping you lean as well.

One thing that some people may not realize is that growth hormone keeps fat gain at bay while
upping the rate of protein synthesis to create new lean muscle mass.

It really is one of the most powerful hormones in the body (next to testosterone – more on that
in a second).

Research published in the Journal of Strength And Conditioning Research noted that when
subjects performed sprints of 100m, 200m, 300 m, and 400 m, all sprints noted an increase in
lactate and growth hormone levels once the sprinting was completed.

The Testosterone Implications

Likewise, metabolic training will also increase the other most anabolic hormone in the body,
testosterone. Testosterone will help to boost your overall protein synthesis rates, leading to
increased muscle strength and size gains while also improving overall performance.

This hormone is also involved in helping keep you as lean as possible, so when levels are higher,
you should notice your body fat dropping.

One study published in the Journal of Strength And Conditioning Research noted that when

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 cyclists performed sprint interval training with either low cadence (higher resistance) or high
cadence (lower resistance), the low cadence group saw a testosterone increase to the tune of
97% while the high cadence group saw a boost to the tune of 62%.

From this, we can see that regardless of what type of interval training is performed, testosterone
will be increasing. But, the more effective type of interval training to perform is one that will
have you working against higher resistance levels. This is where metabolic training tends to
really shine.

A Lesson In Endurance
When most people think of intense interval training, they tend to think about benefits related to
sprinting. Rarely do they think they’d improve on the endurance front.

But, it turns out, research shows that interval training can in fact boost endurance as well.
A study in the PLOS journal noted that when subjects did even just one sprint interval in an
otherwise moderate intensity session, their overall endurance levels improved.

HOW TO GET SHREDDED OVER 40

WITHOUT EQUIPMENT
We all want to torch fat and get shredded, but the reality is that lifting heavy and hitting the
gym daily can be super unrealistic for some people. But why let time and equipment access
stand in the way of getting your health goals and getting that killer body you’ve already
dreamed about?

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 18

 This bodyweight-only fat-burning workout is designed for anyone looking for lightening results
fast. There’s no piddling around with gym equipment and stressing your body out with heavy
lifts. It’s simple, fast, and super effective. These workouts are some of the most powerful
metabolic workouts around that rev your body to burn fat, build muscle, and get shredded.

They’ll push you in ways that no other workouts do to give you results like you’ve never seen
before.

Get ready for the toughest and most effective workouts yet.

No weights? No problem! The beauty of bodyweight

Most people are under the impression that if you want to get fit you have one of two choices:
Lift weights or do cardio. The former is true and very effective (but also time consuming and
slower progress), while the latter will do the exact opposite.

I’m not here to bash cardio in any sense, but I am here to tell you that you can get ripped and
shredded without cardio machines and without weights. Using your own bodyweight can do a
tremendous job of increasing strength and muscle mass, and when you do it at a high intensity,
you’re also melting away fat.

The reason why bodyweight training is so effective for building muscle and losing fat is because
you’re using your body as the weight or resistance instead of equipment like dumbbells, barbells,
plates, or resistance bands. Essentially, your body’s a one-stop-shop for workouts; it’s fully
equipped to do exercise wherever you want, whenever you want, without any kind of equipment.

And while you’re probably thinking “Hey Funk, how on earth can I work my biceps with
bodyweight… it’s not going to happen.” And yeah, there are some isolated movements that you
can’t do with bodyweight, but that’s the beauty of bodyweight training. You’re hitting full-body
compound movements that target these areas without the need for isolation. If you’re looking
for max muscle, compound movements are the way to go--and we’ll talk about why shortly.

But don’t get me wrong here. I love a good lift every now and again, but when it comes to
lighting up fat, boosting metabolism, maximizing testosterone levels, and increasing muscle,
metabolic workouts are it. And I get it if you’re skeptical because there are no fancy machines,
barbells, dumbbells, or even resistance bands, but believe me when I tell you that research
shows that bodyweight workouts are great for improving strength, endurance, and power, and–if
done right–can actually burn some serious calories.

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 19

 Still not convinced?

Here are 6 more reasons to get on board with bodyweight workouts.

1 Strengthens the Stabilizer Muscles

When you’re doing resistance training with equipment, there are only certain muscle
groups you’re hitting. With something like a barbell row, you’re mainly working your lats
and your biceps, as well as your rear delts and upper back muscles. But we also have all
the tiny stabilizer muscles that don’t typically get activated in a lift like this. Compare that
to a bodyweight burpee where you’re literally working every muscle--legs, hips, buttocks,
core, arms, chest, and shoulders. If you’ve ever done a mass amount of burpees before,
you can attest to areas of your body being sore that you probably didn’t know existed.
They’re all the tiny muscles that serve to stabilize and support your larger muscle groups
that typical weight training workouts don’t hit.

Bodyweight training always recruits these stabilizer muscles so it helps strengthen them
for better and stronger movement patterns and less risk of injury. They also challenge
your stabilizer muscles by using complete movements, ultimately leading to better
mobility and better strength gains.

2
Functional Movements
How many times do you see someone doing a snatch or a clean in real life? When you’re
picking something up from the ground, you’re not going to snatch it overhead. While
these movements are awesome for building maximal strength, you also need to train
the movements you’re doing on a daily basis. For a lot of lifers, they’re still not hitting
functional movement patterns--at least not like you do with bodyweight exercises.

Most of the exercises you do with bodyweight workouts are functional movements that
you do daily. You’re not doing bicep curls to pick things up, but you are doing this like
squats when you get up or sit down into a chair; you’re hinging when you pick something
up from the floor. These movements replicate real life activity, so by training these
movements with just your bodyweight, you’re building mobility, flexibility, and stability to
help support and improve daily movement patterns.

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 20

 3 Modification-Friendly
Bodyweight workouts can be done by anyone, no matter the fitness level or age. They’re
super easy to modify to fit individual needs to increase or decrease the challenge. Some
of the things you can do to increase the intensity and challenge include:

• Alter the tempo (slow down or speed up) • Decrease rest periods
• Add pause reps • Adjust the angle (incline or decline)
• Increase reps or duration • Do combination movements

4 Better Mobility
Mobility is something that so many people neglect to work on, but just like you lift to
build strength, mobility doesn’t just come naturally--you have to work at it. But working
at mobility also increases strength. Bodyweight exercises require you to have greater
control over how your body moves because it’s not working in a fixed position. Your
body is able to move freely and when you have a stable foundation to work from, moving
freely helps build balance and mobility. And better mobility ultimately allows the body
to undergo the stress that training applies thereby improving technique and supporting
muscle growth.

5 Prevents Injuries
The number of people who lift weights with poor form just because they want to “go
heavy” is ridiculous, and when you’re trying to move that much weight without proper
technique, it spells trouble. For a lot of people, knocking back the weight and focusing on
form would go a long way to making massive progress, but with bodyweight workouts
you don’t have to worry about any of that.

If you want to improve your technique and prevent injury, bodyweight training is gold.
It allows you to focus on doing the proper movement with correct form without having
to worry about how much weight you’re moving. Therefore, you develop stronger
movement patterns and drastically reduce your risk of injury. You’re not going to be able
to workout at all if you’re injured from bad form, so make this one a priority.

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 21

 6 Easy and Accessible
Perhaps two of the best things about bodyweight training is that it can be done
anywhere at any time because there’s no need for a designated space and fancy
equipment. If you don’t have two hours to push out a gym session, no problem! These
bodyweight workouts are quick and effective, even though they’re only 30 minutes.
Whether you’re travelling for work or only have 30 minutes before you have to run, it’s
plenty of time to boost your heart rate, feel the burn, and get it done. Not to mention
they’re also a great way to combine cardio and strength training, so you can get the most
efficient workout in the least amount of time.

THE OVER 40 SHRED BODYWEIGHT

WORKOUT PROGRAM OVERVIEW

Welcome to Over 40 Shred Bodyweight Workout Program For Men

Over the next 28 days you will use 20 minute metabolic bodyweight training workouts which use
low impact exercises combined with HIIT to help you burn fat and calories during and after while
helping you to increase your overall bodyweight strength.

These workouts will target the entire body and hit all your stabilizer muscles as well helping to
build more muscle and strength while burning fat.

You do not need any equipment but your own body weight and a little bit of space.

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 22

 Over the 28 days you will be introduced to 3 Main 20 Minute workouts and 1 BONUS 30 minute
bodyweight workout which is a little more advanced but I think after 2 weeks in you will be able
to perform that workout.

All are total body circuits that will help maximize your results.

Make sure to watch all the workout demo videos and use the follow along workout videos and
TRAIN WITH FUNK (the people that have the most success use the follow along workouts).

The videos are accessible as well from the website and on my Fitness App.

WORKOUT OVERVIEW
Over the 28 days you will be using 4 different metabolic bodyweight only workouts.

EQUIPMENT
No Equipment but Bodyweight

DEMO AND FOLLOW ALONG WORKOUT VIDEOS

All workout videos are accessible in the Over 40 Shred bodyweight website and Fitness App
(Over 40 Shred). YOU will be able to access all the workouts, eBooks and other information on
the website

NOTE: For best results use the follow along workouts

WARM UP AND COOL DOWN

Proper warm up is crucial to your workouts, injury prevention and progression. Make sure
you get blood flowing throughout your body and build up a little internal body heat prior to
beginning your exercise. I’ve been doing this over 30 years, and I’ve experienced how this one
little 5 to 10 minute warm up completely changes a person’s mindset.

It is important that you warm up and cool down after every workout. The follow along workouts
come with a warmup and there is a short cool down and stretch video below each workout.

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 23

 AB ROUTINES
I have added 4 Minute Tabata Abs circuits to use after your workouts.

BREATHING
Make sure to breathe throughout the exercises. Listen for my breathing cues during the follow
along workouts. Holding your breath will only cause dizziness. That being said lack of oxygen
and feeling out of breath means you are working at the right intensity. Grunting, crying, moaning
and cursing me are all acceptable.

PAIN IS FAT LEAVING THE BODY

You may feel tingles in the muscle or in your head, which simply indicates that you are
performing the intervals properly. These will begin to subside as you become stronger and more
conditioned.

CORRECT FORM AND TECHNIQUE

It is important that you focus on proper form and technique, so you do not get injured. If you
have to take a break because of fatigue during an exercise because your form breaks down, that
is perfectly okay.

MUSCLE BURN (LACTIC ACID OVERLOAD)

is the burn in the muscle after a specific interval. This is a good sign as it means you are breaking
down the muscle allowing it room for growth and expansion.

SWEAT, SWEAT, SWEAT.

That’s the sign that your body temperature has increased, and you are working hard. Sweat is a
way for your body to cool down.

Depending on the exercise and interval time, you should aim for 15-25 reps for exercises with
resistance and as many reps as possible for bodyweight movements.

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 24

 INJURIES
If you have any injuries or problem areas, please use caution when exercising. Aside from muscle
fatigue and soreness, if you are suffering from any painful injuries, please seek medical advice.

FINAL WORD
You get OUT what you PUT In. Intensity is the KEY!
Nothing worth having comes without some sort of fight. Whenever you feel the intervals, the
exercises or the workouts are too hard, remember how awesome you are going to look and feel
when you achieve that goal you set.

OVER 40 SHRED BODYWEIGHT

WORKOUT SCHEDULE
DAY WORKOUT

Day 1 Total Body No Repeat Workout

Day 2 Recovery – AlphaROM/Mobility/Yoga

Day 3 Fat Loss Bodyweight Workout

Day 4 Recovery – AlphaROM/Mobility/Yoga

Day 5 Killer 20 Minute HIIT Circuit

Day 6 BONUS – Total Body Tri-Circuit HIIT

Day 7 Rest

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 25

 BODYWEIGHT ONLY 20 MIN WORKOUTS
DAY 1
TOTAL BODY NO REPEAT WORKOUT
Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other for
one round. Total Time = 20 Minutes

# EXERCISE REPS REST

1 Push Ups 30 sec 30 sec

2 Back Extensions 30 sec 30 sec

3 Pike Push Ups 30 sec 30 sec

4 Alternating Renegade Bodyweight Rows 30 sec 30 sec

5 Hand Release Push Ups 30 sec 30 sec

6 Air Squats 30 sec 30 sec

7 Glute Bridge Alternating Leg Raise 30 sec 30 sec

8 Reverse Lunge 30 sec 30 sec

9 Squat Pulse to Calf Raise 30 sec 30 sec

10 Side to Side Lunge 30 sec 30 sec

11 Jumping Jacks 30 sec 30 sec

12 Stationary Runs 30 sec 30 sec

13 Side to Side Shuffle 30 sec 30 sec

14 Mountain Clumbers 30 sec 30 sec

15 Burpees 30 sec 30 sec

16 Reverse Crunch 30 sec 30 sec

17 Abs Bicycles 30 sec 30 sec

18 Leg Raises 30 sec 30 sec

19 Side to Side Plank 30 sec 30 sec

20 Slight Crunch 30 sec 30 sec

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 26

 DAY 3
FAT LOSS BODYWEIGHT WORKOUT
Perform each exercise for 30 seconds of work followed by 30 seconds rest for 2 rounds.
Rest for 60 seconds and repeat again. (NOTE: this workout was recorded in 2 separate gyms for
each round. Same workout though.

ROUND 1 ROUND 2
# EXERCISE
WORK REST WORK REST

1 Bodyweight Squats 30 sec 30 sec 30 sec 30 sec

2 Push Ups 30 sec 30 sec 30 sec 30 sec

3 Abs Bicycles 30 sec 30 sec 30 sec 30 sec

4 Crab Toe Touch 30 sec 30 sec 30 sec 30 sec

5 Running on the Spot 30 sec 60 sec 30 sec 30 sec

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 27

 DAY 5
KILLER 20 MINUTE HIIT CIRCUIT
Perform each exercise for 30 seconds of work followed by 30 seconds rest.

# EXERCISE REPS REST

1 High Knee Runs 30 sec 30 sec

2 Push Up T-Raise 30 sec 30 sec

3 Reverse Lunge Rotations 30 sec 30 sec

4 Reverse Ab Crunch 30 sec 30 sec

5 Jumping Jacks to Seal Jacks 30 sec 30 sec

6 Superman Shoulder Press/Back Extensions 30 sec 30 sec

7 Everest Climbers 30 sec 30 sec

8 Pogo Jump to Squat 30 sec 30 sec

9 Body Plank Raise 30 sec 30 sec

10 Bear Burpees or Step Back Burpees 30 sec 30 sec

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 28

 BONUS WORKOUT
TOTAL BODY TRI-CIRCUIT HIIT WORKOUT
Perform each excise for the prescribed reps and protocol with 60 seconds rest in between.

CIRCUIT #1 - 10 MINUTE EMOM

Every Minute on the Minute workout. The goal is to try and complete the set before one minute
has expired so you can rest and move onto set 2. You will be rotating between both sets at the
top of each minute.

SET EXERCISE TIME TOTAL TIME

1 10 Air Squats - 4 T-Push Ups (2 each side) - Burpees (x4) 60 sec

10 minutes
8 Reverse Lunge (4 per side) – Hindu (Judo) Push Ups (x5)
2 60 sec
– Jumping Jacks (x10)

CIRCUIT #2 LADDER CIRCUIT – 10 MINUTE

Climbing 30 Seconds Bodyweight Workout
Perform each exercise for 30 seconds. You start with 1 exercise and perform this exercise for 30
seconds and then rest 30 seconds. Then you add another exercise, so you perform 2 exercises
each for 30 seconds and then rest for 30 seconds, then you perform 3 exercises and rest, then 4
exercises up to exercise 5.

# EXERCISE REPS REST

1 Cardio Variation – High Knees 30 sec 30 sec

2 Alternating Lunge Variations 30 sec 30 sec

3 Bear Push Ups variations) 30 sec 30 sec

4 Ab Variations 30 sec 30 sec

5 Chest to Ground Burpees 30 sec 30 sec

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 29

 CIRCUIT #3 - METABOLIC CIRCUIT
Perform each exercise for 45 seconds of work followed by 5 seconds rest one after the other for
2 straight rounds.

ROUND 1 ROUND 2
# EXERCISE
WORK REST WORK REST

1 Jumping Lunge (x5) to Reach to High Knees (x10) 45 sec 5 sec 45 sec 5 sec

2 Blast Off Push Up to Mountain Climbers (x4) 45 sec 5 sec 45 sec 5 sec

3 Frog Squats (x3) to Burpee Thrusters (x2) 45 sec 5 sec 45 sec 5 sec

4 Russian Kicks (x4) to Triceps Extensions (x4) 45 sec 5 sec 45 sec 5 sec

5 Advanced Superman Scorpions 45 sec 5 sec 45 sec 5 sec

THE ABS AND CORE WORKOUTS

TABATA ABS WORKOUT 1

ROUND 1 ROUND 2
# EXERCISE
WORK REST WORK REST

1 ABS KNEE GRABS 20 sec 10 sec 20 sec 10 sec

2 GLUTE BRIDGE 20 sec 10 sec 20 sec 10 sec

3 BUZZSAW 20 sec 10 sec 20 sec 10 sec

4 SLOW BICYCLES 20 sec 10 sec 20 sec 10 sec

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 30

 TABATA ABS WORKOUT 2
ROUND 1 ROUND 2
# EXERCISE
WORK REST WORK REST

1 PLANK AROUND THE WORLDS 20 sec 10 sec 20 sec 10 sec

2 CRAB ALTERNATE TOE TOUCHES 20 sec 10 sec 20 sec 10 sec

3 HOLLOW HOLD STARS 20 sec 10 sec 20 sec 10 sec

4 BIRD DOGS 20 sec 10 sec 20 sec 10 sec

TABATA ABS WORKOUT 3

ROUND 1 ROUND 2
# EXERCISE
WORK REST WORK REST

1 PLANK AROUND THE WORLDS 20 sec 10 sec 20 sec 10 sec

2 CRAB ALTERNATE TOE TOUCHES 20 sec 10 sec 20 sec 10 sec

3 HOLLOW HOLD STARS 20 sec 10 sec 20 sec 10 sec

4 BIRD DOGS 20 sec 10 sec 20 sec 10 sec

WASHBOARD ABS CIRCUIT

6 Exercise circuit. You will perform each exercise for 30 seconds work followed by 10 second rest
one after the other for one round.

# EXERCISE REPS REST

1 Windshield Wipers 30 sec 10 sec

2 Abs In and Outs 30 sec 10 sec

3 Butterfly Crunches 30 sec 10 sec

4 Flutter Kicks 30 sec 10 sec

5 Oblique Heel Touches 30 sec 10 sec

6 Abs Knee Grabs 30 sec 10 sec

© 2022. Over 40 Shred // Bodyweight Workout 28 Day Program 31

 REFERENCES
1 https://www.ncbi.nlm.nih.gov/pubmed/25162652

2 https://www.ncbi.nlm.nih.gov/pubmed/26479856

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4885625/

Fonseca, R M, et al. “Changes in Exercises Are More Effective than in Loading Schemes to
1 Improve Muscle Strength.” Journal of Strength and Conditioning Research., U.S. National Library
of Medicine, Nov. 2014, www.ncbi.nlm.nih.gov/pubmed/24832974.

[Aging, basal metabolic rate, and nutrition

2
https://www.ncbi.nlm.nih.gov/pubmed/8361073

Feldman HA, Longcope C, Derby CA, et al. Age trends in the level of serum testosterone and
3 other hormones in middle-aged men: longitudinal results from the Massachusetts male aging
study. J Clin Endocrinol Metab. 2002;87:589–98. [PubMed]

Effects of high-intensity resistance training on untrained older men. II. Muscle fiber
4 characteristics and nucleo-cytoplasmic relationships -
https://www.ncbi.nlm.nih.gov/pubmed/10898248

A 45-minute vigorous exercise bout increases metabolic rate for 14 hours -

5
https://www.ncbi.nlm.nih.gov/pubmed/21311363

C. Bass, “Forget the Fat-Burn Zone: High Intensity Aerobics Amazingly Effective,” Clarence and
2
Carol Bass, www.cbass.com, 1997.

Svartberg J, von Muhlen D, Sundsfjord J, et al. Waist circumference and testosterone levels in
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community dwelling men. The Tromso study. Eur J Epidemiol. 2004;19:657–63. [PubMed]

Roy TA, Blackman MR, Harman SM, et al. Interrelationships of serum testosterone and free
8 testosterone index with FFM and strength in aging men. Am J Physiol Endocrinol Metab.
2002;283:E284–94. [PubMed]

(Skoluda, N., Dettenborn, L., et al. Elevated Hair Cortisol Concentrations in Endurance Athletes.
9
Psychoneuroendocrinology. September 2011.)

10 6. J Nutr. 2012 Feb;142(2):382-8.

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 (Cakir-Atabek, H., Demir, S., Pinarbassili, R., Bunduz, N. Effects of Different Resistance Training
11 Intensity on Indices of Oxidative Stress. Journal of Strength and Conditioning Research.
September 2010. 24(9), 2491-2498.)

Wescott, W.L. How Often Should Clients Perform Strength Training? ACSM’s Certified News
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2010, 20, 2, 10-11.

Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men.

13
https://www.ncbi.nlm.nih.gov/pubmed/25932981

The nature and prevalence of injury during CrossFit training - https://www.ncbi.nlm.nih.gov/

14 pubmed/24276294
J Strength Cond Res. 2013 Nov 22

This study was conducted by Peter Francis, Ph.D., and Jennifer Davis, M.A., at the San Diego
15 State University Biomechanics Lab. The study was not supported or funded in any way by
equipment manufacturers.

Biol Sport. 2016 Dec; 33(4): 361–366 - Influence of warm-up duration and recovery interval prior
16 to exercise on anaerobic performance -
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5143772/

“National Electronic Injury Surveillance System (NEISS).” CPSC.gov, 8 Sept. 2017,

17
www.cpsc.gov/Research--Statistics/NEISS-Injury-Data.

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