12 Weeks to Fat Loss-Krank Systems At-Home Fat Loss Program

Complete fat loss program. Personal training videos that focus on fat burning workouts at your own home.
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  • Lectures 30
  • Length 2 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 12/2013 English

Course Description

The “Krank Systems At-Home Fat Loss Program” will turn you into a lean, mean, fat burning machine with just 3 workouts per week. Our proven system is something the “fitness gurus” have been hiding from the public for years, and we are here to reveal the secrets! We will be by your side, step-by-step, for every movement for the next 12 weeks to transform you into the healthy and fit person you have always dreamed of!

We understand how frustrating visiting the gym can be, especially with no guidance. Our At-Home Fat Loss Program includes 12 weeks of body movement workouts with minimal equipment and consists of 3 fat burning workouts per week -- each lasting under 1 hour. During this course, the Krank Systems Professionals and Certified Trainers will educate on the correct warm-ups and daily exercise methods to achieve the utmost experience and body transformation all within the comfort of your own home.

Achievements include:

* Never joining a gym

* Never hiring a personal trainer

* Never needing a dietitian or “diet”

* Eliminating unwanted body fat

* Increase lean muscle tone

* Complete body strengthening

* Building stamina

* Flattening your stomach

* Shrinking your waist size

* Losing weight the correct way

* Creating confidence and self esteem

* Being in the BEST shape ever

Also included in the program are “Test Outs” which will moderate your progression and a “Nutritional Guideline” that will teach you how to fuel the body the correct way. This Nutritional Guideline, prepared by the KRANK System Professionals and Certified Trainers, will enhance the body’s natural energy levels, burn unwanted fat, and properly tone the body.

The KRANK Systems At-Home Fat Loss Program guarantees that by following the warm-ups, daily exercises, and Nutritional Guideline for 12 weeks, you will be in tip-top shape and ready to conquer!

You are only one click away from a lifetime supply of healthiness, well-being, and being in the best shape of your life!

What are the requirements?

  • Computer/Laptop/Mobile Devices with Internet Access
  • Water and Towels
  • Sneakers and Work Out Attire
  • Minimal Equipment
  • The Desire for a Great Change

What am I going to get from this course?

  • Over 25 Lectures of Home Workouts
  • "Test Out" Challenges to Moderate Your Progression
  • Full Body Workouts in the Comfort of Your Own Home
  • Step-by-Step Videos on Each and Every Workout
  • Maximum and Proven Results
  • Get Healthy. Get Fit. Get Confident and Be in the Best Shape of Your Life!
  • A FREE "Nutritional Guideline" for Overall Health

Who is the target audience?

  • People looking to burn fat
  • People looking to lose weight in unwanted areas
  • People who don't have/want a gym membership
  • People who have tight schedules
  • People who have a gym membership and don't use it
  • People who want to improve their strength and stamina
  • People who want to have nice muscle tone and great shape
  • People who want overall healthy and fit life style!

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Welcome to Krank Systems 12 week at-home fat loss program
Downoad Your Free Nurition Guideline
10 pages
Minimal Item's Needed for Fat Loss Program
5 pages
Warm Up before every workout
Section 2: Week 1 & 2 - General body weight preparation

WEEK 1 & 2

Day 1

1. Body Weight Air Squats 3 x 15-20 Reps

2. Forward Static Lunges 2x 20 steps (10 on each leg)

3. Push ups (off knees) 3 x before failure

4. 2 point rows with dumbbell 3 x 15 on each warm

or Inverted Rows 3 x before failure

5. Sit ups 2 x 10-15 (anchor your feet if needed)

6. Planks 2 x as long as possible


WEEK 1 and 2

Day 2

1. Jumps Squats 3 x 10

2. Forward Walking Lunges 2x 20 steps (10 on each leg)

3a. Inverted Rows 3 x before failure

3b. Push up Variations 3 x before failure

4. Bear crawls 3 x 20 steps forward and backwards

5. Leg Raises 3 x 1-15


WEEK 1 & 2

Day 3

1. Body Weight Air Squats 3 x 15-20 Reps

2. Forward Walking Lunges 2x 20 steps (10 on each leg)

3. Push ups (off knees) 3 x before failure

3b. Inverted Rows 3 x before failure

4a. Sit ups 2 x 15-20 (anchor your feet if needed)

4b. Planks 2 x as long as possible

*** If still sore and needed continue this same program**** for to 2 more weeks until

you feel confident in your movements

Section 3: Week 3 - Basics to using light dumbbells exercises

Week 3- Basics using Dumbbells

Day 1 Practice the Hip Hinge

1. Dumbell Deadlifts 3-4 x 10

2a. Bodyweight Squats 3 x 15

2b. Bear crawls 3 x 20 steps forward and backwards

3a. Walking Lunges 3 x 20

3b. Inverted Rows 3 x failure

4. Planks 2 x as long as possible

5. Go Run for 7-10 minutes

(Click link below if you need dumbbells)

York Dumbbells
York Dumbbells


Day 2

1. Goblet Squats 4 x 10-12

2. Deadlifts 3 x 10-15 (lighter than day 1 work on form)

3a. Push ups varied (Change up the push ups) 3 x failure

3b. Inverted Rows 3 x failure

4. Jump Lunges 3 x 10-20

5. Reverse Crunches 3 x 10-20

(Click link below if you need dumbbells)

York Dumbbells
York Dumbbells


Day 3

1. Dumbbell Over Head Press 3-4 x 10 reps

2. DB Upright Row 3 x 10-15

2b. BW Squats 3 x15

3b. Lunges 3 x 20

3c. Bear crawls 3 x 20 steps forward and backwards

4a. Overhead Farmer Walks 3 x 30 steps

4b. Leg raises 3 x 10-15

(Click link below if you need dumbbells)

York Dumbbells
York Dumbbells

Section 4: Week 4 - Assessment week

Week 4- Test out





Push Ups

Pull ups

Sit ups

Section 5: Week 5 - Learning power movements

Week 5- Learn Clean and Press

Day 1

1. Hang Cleans 4 x 8 each arm

2a. OH Press 3 x 10- using 2 DBS

2b. Inverted Rows x max

3. Squats 3 x 15 (hold some weight)

3b. Lunges 3 x 20

4. Sit ups x 50

5. Leg Raises x 50

Go run for 10:00 minutes


Day 2

1. Push Press 4 x 8

2. Cleans 4 x 8 each arm

3a. 2 point Dumbbell Rows (2-3 point) 3 x 10 on each arm

3b. Varied Push Ups x max

4a. Toe Touches and

4b. Bicycles 3 x 30

5. Planks 3 x 1 minute or as long as you can hold

Go run for 10:00 minutes


Day 3

1. Clean and Press 4 x 6 Each arm

2. Plank Rows or Renegade Rows 3 x 8-10 each arm

3. Jump Squats 4 x 15

4. Sit ups, Toe Touches, Leg Raises 2 x 20 of each

5. Go run for 15:00 minutes

Section 6: Week 6 - Power progression exercises

Week 6 - Learn Snatch

Day 1

1. High Pull 3 x 8 each arm

2. Goblet Squats 3 x 12

3. Varied Push ups Mixed

3b. DB Rows 3 x 10 each arm

4.100 Squats AFAP


Day 2 - Press

1. Over Head Press (light) 2 x 8

2. Push Press 4 x 8 each arm

3. Upright Rows 3 x10

4a. Inverted Rows 3 x sub max

4b. Push ups on Dumbbells 3 x sub max

5. Go run for 15:00 minutes


Day 3- Snatch

1. Snatch 4 x 6

2. Plyo-Push ups or FULL push ups 3 x Sub max

3a. Jump Squats 3 x 10

3b. Lunge Jumps 3 x 10 each leg

4. Sprints 8 x 50 feet- Rest 1-2 minutes between sets

5. Planks 3 x As Long as you can hold up to 2 minutes

Section 7: Week 7 - Power up exercises

Week 7 - Time to get a little Power

Day 1

1. Dumbbell Good Mornings 3 x 10

2. Vertical Jumps 5 x 5

2b. Push Ups x Max

3. Single Arm Dumbbell Carries 4 x 50 feet

4. Go run for 15:00 minutes


Day 2

1. SB Zercher Squats 3 x 10

2. DB Over Head Press 4 x 10 reps using 2 dumbbells

2b. Pull ups Variations 3 x sub max

3. Plank Push Ups 3 x 20

4. Sprints8 sets x 50 feet or 15 seconds REST 1-2 minute


Day 3

1. Dumbbell Cleans 5 x 5 (Heavier)

2a. Dumbbell High Pulls 3 x 8

2b.Walk outs 3 x Sub Max

3. Renegade Rows 3 x 20- 10 each arm

3b. Walking Lunges- Holding DBS 3 x 10 on each leg

4. Sit Ups 3 x 10

Section 8: Week 8 - Challenge workouts level 1
Full body challenge preperation exercises
Upper body challenge workouts
Lower body challenge workouts
Section 9: Week 9 - Assessment week 2





Push Ups

Pull ups

Sit ups

Section 10: Week 10 - Complex workouts

Week 10- Complex Week

Day #1

Dumbbell Clean and Press 5 on each arm

Goblet Squats x 10

Push Ups x 10

Inverted rows x 10

Jump Squats x 10

1/4 mile run on Treadmill or around the block

5 rounds


Day #2

DB Delight

1.DB Cleans

2.DB Push Press

3.DB Bent over rows

4.Push ups



Hit each movement for 10 reps, 9 reps, 8, 7, 6, and 5 Done.

example: 10 cleans, 10 push press, 10 BEnt Over Rows, 10 push ups, 10 Bear crawls, 10 burpees. 9 of each.....etc....etc


Day #3

Run 1 mile

3-4 rounds

25 Squats

25 Lunges on each leg

25 Sit ups

Run 1 mile or 10 minutes

Section 11: Week 11 - Challenge workout level 2

Week 11 - Challenges and Matrixes

Day #1

1 Round AFAP and log it

Complete 50 Reps or each Movement AFAP

1.Snatches- 25 on each arm

2.Push Ups

3. Squats

4. Pull ups

5. Jumps Squats

6. Burpees

7. Sit Ups


Day #2

5 rounds AFAP and log it

5 Thrusters

5 Pull ups

5 Walk Outs

10 Burpees

50 Squats


Day #3

5 Rounds

5 Clean and Press(on each arm)

10 Knee Tucks

15 Push ups

20 Squats

25 Mountain Climbers ( on each leg = 50 mountain Climbers)

Section 12: Week 12 - Final assesment week






Push Ups

Pull ups

Sit ups

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Instructor Biography

Krank Systems, Your Complete Fat Loss and Nutrition Guidence

Pete Isip (Founder of Krank Systems) began training himself for the purpose of disposing the “fat kid” syndrome. Being an overweight child and teenager was tough; dealing with ridicule, mockery, and poor athletic performance. Realizing that being 5 feet and 225 lbs and wrestling as a heavyweight was not the way to be. Pete became determined to lose the weight and reach his fitness goals. He is now the owner and head trainer of Krank Systems, with several locations in the North East, which focuses on personal training, group training, fat loss boot camps, health and nutrition, and the recent addition – at-home training!

Pete holds a BS from Montclair State University in Human Ecology and Nutrition and holds multiple certifications including National Strength and Condition, Underground Strength Coach, Kettlebell Concepts, USA Weightlifting, International Youth Conditioning, and many more!

Pete recently resigned as wrestling coach for Belleville High School and the Director of the Youth Wrestling Program for the town to focus on health and fitness for others. He holds multiple championships and placements in drug-tested “natural “bodybuilding competitions and was additionally featured on ESPN2 and Natural Muscle Magazine.

“I love to help people reach their fitness as well as their life goals. I believe everyone has the potential to be the best. That is as long as they believe in themselves as much as I do. We can do this together. We are powerful beyond measure.”

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