UltraCut Method

UCCC

Hello and welcome to the UltraCut Method!

Thanks for joining the UltraCut Method. I can’t wait to see your transformation.

Dennis

Step One: Save both the PDF’s below

Step Two: Go over the workouts below

PDF Downloads:

To Download, right click the link and select “Save Linked File As” to save to your computer!

UltraCut Method

Right Click To Download The UltraCut Method

Grocery Lists

Workouts: Week 1

Workout 1:

You will be working in the interval fashion of 45 seconds on, 15 seconds off. There are three different supersets and a finisher. The video below will explain the exercises and beginner alternatives. Beginners can do an interval of 30 seconds on, 30 seconds off and repeat!

Workout Description: 

For the supersets, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows!

Superset 1:

Prisoner Squats
Push-Ups

Superset 2:

Prisoner Squat Jumps
X-Body Mountain Climbers

Superset 3: 

Swing Through Lunges
T-Push-Ups

Finisher: 10 reps on each exercise, completing as many rounds as possible in five minutes!

Burpees
Squat to Squat Jump
Close Grip Push-Ups

Workout 2:

Workout Description: 

For the supersets, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat!

Superset 1: 3 rounds

Side Lunges (low)
Plank to Push-Up

Superset 2: 3 rounds

Burpee Side Hop
Spiderman Push-Ups

Superset 3: 3 rounds

Ice Skaters
Half to Full Push-Ups

Finisher: 4 minutes, 20 seconds of squats followed by a 10 second hold and repeat for the duration of the 4 minutes.

Bodyweight Squat
Squat Hold

Workout 3:

Workout Description: 

For the supersets, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat!

Superset 1: 3 rounds

Sprints in Place
Triceps Push-Up

Superset 2: 3 rounds

Lateral Jumps
Spider Climbs

Superset 3: 3 rounds

Sprinter Start
2-2-2 Combo (Bodyweight Squat, Push-Ups, Sit Through)

Finisher: As many burpees as you can in 5-minutes!

Week Two Workouts: COMPETE WEEK! (Get Pumped!)

Compete Workouts are workouts that force you to compete with yourself. The workouts below will challenge you to get as many rounds as possible in a certain time frame, then push you to beat your score the next time. Enjoy!

Workout 1:

Workout Description: 

You will be doing 10 reps on each exercise, and trying to complete as many rounds as possible in 10 minutes. Rest only when needed. If you do not feel 10 minutes in long enough (which I can promise you it is) I dare you to try 15 minutes of this 🙂 Once finished with the 10 minutes, you will rest for 60 seconds and move to the finisher!

Exercises: 

Push-Ups (10 reps)
Squat Jumps (10 reps)
X-Body Mountain Climbers (10 reps total, 5 per side)

Finisher:

4 minutes of as many burpees as possible!

Workout 2: 

Workout Description: 

You will be doing 7 reps on each exercise, and trying to complete as many rounds as possible in 15 minutes (NOTE: In the video I say 10 minutes, but this workout will be 15 minutes). Rest only when needed. Once finished with the 15 minutes, you will rest for 60 seconds and move to the finisher!

**Note** Please go off the workout description below the video. In the video I tell you (multiple times) to do 10 reps, when you are only doing 7 per exercise. I also say this workout is 10 minutes when it is really 15 minutes. So don’t pay attention to the numbers in the video. Go off the numbers below the video 🙂

Exercises: 

Complete as many rounds as possible in 15 minutes!

Bulgarian Split Squat (7 reps each leg)
Plank to Push-Up (7 reps)
Cross Over Lunge (7 reps)
Half to Full Push-Up (7 reps)

Finisher:

4 minutes of as many burpees as possible!

Workout 3: 

Workout Description: 

Workout 3, each round starts and finishes with 20 seconds of sprints in place. After you start with 20 seconds of sprints in place you will then move into 10 reps on the four exercises below, then finish off each round with another 20 seconds of sprints in place. Rest only when needed. You are trying to complete as many rounds as possible in 15 minutes.

Exercises: 

Sprints in Place (20 seconds)
Low Lunge (10 reps)
Push-Ups (10 reps)
Prisoner Squat Jump (10 reps)
Tricep Push-Up (10 reps)
Sprints in Place (20 seconds)

Finisher:

4 minutes of as many burpees as possible!

Week Three Workouts:

Week three workouts will have you doing the same thing as week number one. The reason for this, is I want you to see how much improvement you have made in just a short two weeks. Week four will consist of another compete week so be ready for that! The workout descriptions are below. If you need to see the exercises descriptions, be sure to watch the videos from week number one. Push hard, you are over half way done!

Workout 1:

You will be working in the interval fashion of 45 seconds on, 15 seconds off. There are three different supersets and a finisher. The video below will explain the exercises and beginner alternatives. Beginners can do an interval of 30 seconds on, 30 seconds off and repeat!

Workout Description: 

For the supersets, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows!

Superset 1:

Prisoner Squats
Push-Ups

Superset 2:

Prisoner Squat Jumps
X-Body Mountain Climbers

Superset 3: 

Swing Through Lunges
T-Push-Ups

Finisher: 10 reps on each exercise, completing as many rounds as possible in five minutes!

Burpees
Squat to Squat Jump
Close Grip Push-Ups

Workout 2:

Workout Description: 

For the supersets, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat!

Superset 1: 3 rounds

Side Lunges (low)
Plank to Push-Up

Superset 2: 3 rounds

Burpee Side Hop
Spiderman Push-Ups

Superset 3: 3 rounds

Ice Skaters
Half to Full Push-Ups

Finisher: 4 minutes, 20 seconds of squats followed by a 10 second hold and repeat for the duration of the 4 minutes.

Bodyweight Squat
Squat Hold

Workout 3:

Workout Description: 

For the supersets, follow the interval of 45 seconds on, 15 seconds off. Once you have gone through three rounds of the first superset, you will then move on to the second. After completing all three supersets, rest 1 minute and complete the finisher that follows! Beginners can do an interval of 30 seconds on, 30 seconds off and repeat!

Superset 1: 3 rounds

Sprints in Place
Triceps Push-Up

Superset 2: 3 rounds

Lateral Jumps
Spider Climbs

Superset 3: 3 rounds

Sprinter Start
2-2-2 Combo (Bodyweight Squat, Push-Ups, Sit Through)

Finisher: As many burpees as you can in 5-minutes!

Week Four Workouts: ANOTHER COMPETE WEEK

For each workout below, you can complete it in any order or fashion. For example you can do all 50 reps on one exercise then move to the next or 10 on one exercise, 10 on another until all reps have been completed.

Workout 1: 300 reps

50 Push-Ups
50 Squat Jumps
50 Burpees
50 Jump Lunges (total)
50 Bench Dips
50 Cross Body Mountain Climbers (each leg)
Finish in any order as quickly as possible. Rest only when needed

Rest 2 minutes once you finish and complete the finisher below:

Finish as many rounds as possible in 5 minutes of the 2-2-2 combo!

2-2-2 Combo (Bodyweight Squat, Push-Ups, Sit Through)- 2 reps on each exercise

Workout 2: 400 reps

Push-Ups: 75
Squat Jumps: 75
Burpees: 50
Lateral Jumps: 50
Spider Climbs: 50 reps (each leg)
Ice Skaters: 50 reps (each side)
T-Push-Up: 50 reps (total)
Finish in any order as quickly as possible. Rest only when needed

Rest 2 minutes once you finish and complete the finisher below:

10-9-8-7-6-5-4-3-2-1 reps of the three exercises below as fast as possible:

Do all three exercises at 10 reps each, then 9, then 8, all the way down to 1 rep.

Squat to Squat Jump
Mountain Climbers
Bulgaria Split Squat

Workout 3: 500 reps

Push-Ups: 100
Squat Jumps: 100
Burpees: 75
Sit Throughs: 25 each side
Prisoner Squat to Squat Jump: 100
Jump Lunges: 50 (total)
Ice Skaters: 50 (each side)
Finish in any order as quickly as possible. Rest only when needed

Rest 2 minutes once you finish and complete the finisher below:

As many burpees as possible in 4 minutes!

For questions, email: dennis (at) fatburningnation (dot) com

Disclaimer