Body Weight Super Shred - 6 Week Body Weight Protocol: Training by Ashwini Kher in TrainHeroic

Josh Holyfield Personal Development

Functional Fitness, Endurance, Personal Training, Functional Training, Combat Sports

Coach

Ashwini Kher

No gym. No equipment. No excuses left. Body Weight Super Shred is a 6-week bodyweight-only program that torches fat and builds real muscle definition using nothing but your own body and a pull-up bar. Five days a week, 45 minutes a session, you can do it from your living room, your garage, a hotel room, or your backyard. Guys have dropped 30+ pounds on this program without touching a single weight. If you've got a floor and a heartbeat, you've got everything you need.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$30

Get Body Weight Super Shred - 6 Week Body Weight Protocol

Do This Anywhere. No Equipment Needed.

Your living room. Your garage. A hotel room. Your backyard at 0500 before the family wakes up. All you need is somewhere to do pull-ups, a door frame bar, a tree branch, a playground. That's the whole equipment list. Every excuse you've been hiding behind about not having a gym or the right setup? Gone. You've got a body. Use it.

45 Minutes. 5 Days. No Excuses Left.

You spend more time scrolling your phone every night than this workout takes. Forty-five minutes. Five days a week. That's less time than your lunch break. And in those 45 minutes you're torching fat, building real muscle definition, and pushing your endurance past anything a treadmill jog could ever give you. If you can't find 45 minutes, you don't want it bad enough.

Built for the Guy Starting From Zero

I don't care if you're 30 pounds overweight or 80. I don't care if the last time you exercised was high school. Tyler is a Type II diabetic and he did this. Brian went from 350 to 280. These aren't fitness models. These are regular men with real jobs and real families who decided to stop making excuses. If they can do it, brother, so can you.

Your Body Is the Only Gym You Need

Traveling for work? Deployed? Can't leave the house because your wife works nights and the kids are small? I've lived that life. And I built this program for exactly that situation. Your bodyweight is more than enough to strip fat and build definition when the programming is right. Stop waiting for the perfect setup. It doesn't exist. Start where you are.

Your Kids Are Watching, Brother.

ou want your sons to see a man who quits when things get hard? Or a man who gets up before the sun and puts in the work? That's what this is really about. Six weeks from now, you're either the same example you've been, or a better one. This isn't about abs. It's about being the man your family deserves. That starts with showing up.

Features

25,000+ Member Private Community

Brothers who started exactly where you are. Overweight, skeptical, and tired of their own excuses. Now they're posting results. Join them.

Programming 5 days per week

45-minute sessions. Bodyweight only. Every rep planned. Open the app, follow along, done. No thinking. Just work.

Full Access in the Training App

Video demos for every exercise. Track your workouts, see your progress, and prove to yourself that you're getting better every week.

A Meal Plan You'll Actually Follow

A 4-week meal plan with 15 easy recipes, shopping lists, and macros. Real food a real man would eat. No starvation. No impossible standards.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 6-week program

Sunday

Warm Up

Full Body Stretch

1 x 5:00

Running in Place

1 x 30

Jumping Jacks

1 x 30

Running

1 x 5:00

Sunday

Upper Body 1

Push-Up

1 x 30

Bear Crawl

1 x 30

Wide Grip Pull Ups

1 x 30

Plank

1 x 30

Sprint

1 x 30

Rest

1 x 60

Plank to Push-Up

1 x 30

Overhead Clap

1 x 30

Chin-Up

1 x 30

Sit-up

1 x 30

Sprint

1 x 30

Rest

1 x 60

Decline Push Up

1 x 30

Burpee

1 x 30

Bench Dips

1 x 30

Hollow Body Hold Flutter Kicks

1 x 30

Sprint

1 x 30

Sunday

Cool Down

Running

1 x 5:00

Full Body Stretch

1 x 5:00

Monday

Warm Up

Full Body Stretch

1 x 5:00

Running in Place

1 x 30

Jumping Jacks

1 x 30

Running

1 x 5:00

Monday

Lower Body 1

Body Weight Squat

1 x 30

Inchworm

1 x 30

Alternating BW Forward Lunge

1 x 30

Side Plank on Elbows

1 x 30

Side Plank on Elbows

1 x 30

Sprint

1 x 30

Rest

1 x 60

Squat Jump

1 x 30

Glute Bridge

1 x 30

Bodyweight Step-Up

1 x 30

Crunches

1 x 30

Sprint

1 x 60

Rest

1 x 60

Body Weight Reverse Lunge

1 x 30

Tuck Jumps

1 x 30

Elevated Body Weight Calf Raise

1 x 30

Bicycle Crunch

1 x 30

Sprint

1 x 30

Monday

Cool Down

Running

1 x 5:00

Full Body Stretch

1 x 5:00

Tuesday

HIIT Cardio

Running

1 x 2:00

Running

8 x 30

Running

8 x 90

Running

1 x 2:00

Wednesday

Warm Up

Full Body Stretch

1 x 5:00

Running in Place

1 x 30

Jumping Jacks

1 x 30

Running

1 x 5:00

Wednesday

Upper Body 2

Diamond Push-Up

1 x 30

Bear Crawl

1 x 30

Wide Grip Pull Ups

1 x 30

Plank

1 x 30

Sprint

1 x 30

Rest

1 x 60

Wide Push Up

1 x 30

Mountain Climber

1 x 30

Chin-Up

1 x 30

Sit-up

1 x 30

Sprint

1 x 30

Rest

1 x 60

Wide Incline Push Up

1 x 30

Burpee

1 x 30

Bench Dips

1 x 30

Tiger Crawls

1 x 30

Sprint

1 x 30

Wednesday

Cool Down

Running

1 x 5:00

Full Body Stretch

1 x 5:00

Thursday

Warm Up

Full Body Stretch

1 x 5:00

Running in Place

1 x 30

Jumping Jacks

1 x 30

Running

1 x 5:00

Thursday

Lower Body 2

Body Weight Squat

1 x 30

Mountain Climber

1 x 30

Alternating BW Forward Lunge

1 x 30

Side Plank on Elbows

1 x 30

Side Plank on Elbows

1 x 30

Sprint

1 x 30

Rest

1 x 60

Squat Jump

1 x 30

Glute Bridge

1 x 30

Bodyweight Step-Up

1 x 30

Crunches

1 x 30

Sprint

1 x 60

Rest

1 x 60

Body Weight Reverse Lunge

1 x 30

Tuck Jumps

1 x 30

Elevated Body Weight Calf Raise

1 x 30

Bicycle Crunch

1 x 30

Sprint

1 x 30

Thursday

Cool Down

Running

1 x 5:00

Full Body Stretch

1 x 5:00

Coach

More from Josh Holyfield Personal Development

Ashwini Kher

Same Body or a New One? Your Call.

Six weeks. No gym. No equipment. No risk. If it's not for you, email me, full refund, no questions. Every man in the Brotherhood started where you are right now. Out of shape, full of excuses, and tired of the man in the mirror. They made a decision. Now i

Get Body Weight Super Shred - 6 Week Body Weight Protocol

FAQs

I'm seriously out of shape. Can I do this?

Yes... You don't get in shape before starting a program. You start the program to get in shape. Every exercise has a video demo. The app tells you what to do every single day. And you've got thousands of men in the Brotherhood who started in worse shape than you. They made it. So will you.

Only bodyweight? Will that actually work?

Brian lost 70 pounds without touching a single weight. When the programming is structured right, your bodyweight is more than enough. The problem was never the equipment, it was the lack of a plan... problem solved.

I travel a lot for work. Can I still do this?

That's one of the biggest reasons I built this program. Every workout can be done in a hotel room, a barracks, a park, or your living room. All you need is a pull-up bar and some floor space. I've done these workouts deployed overseas. You can do them on a work trip.

What about the bonuses?

You get five free bonuses: the Bodybuilder's Cookbook with 48 recipes, the Restaurant Hacks eating guide, a testosterone optimization guide, a beginner's macro guide, and the 6-Week Ab Inferno routine. Over $150 worth of extras for $30. No catch.

Is this actually legit?

I'm not going to sit here and convince you. Go to the Iron Forge Brotherhood Facebook group with 250,000+ members. Tyler was a Type II diabetic. Brian dropped from 350 to 280. These are real men with real families. Ask them yourself.

The Proof