12 Weeks to Fat Loss-Krank Systems At-Home Fat Loss Program
4.8 (4 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
2,208 students enrolled
Wishlisted Wishlist

Please confirm that you want to add 12 Weeks to Fat Loss-Krank Systems At-Home Fat Loss Program to your Wishlist.

Add to Wishlist

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.
4.8 (4 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
2,208 students enrolled
Created by Krank Systems
Last updated 12/2013
English
Learn Fest Sale
Current price: $10 Original price: $20 Discount: 50% off
3 days left at this price!
30-Day Money-Back Guarantee
Includes:
  • 2 hours on-demand video
  • 2 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • 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
View Curriculum
Requirements
  • Computer/Laptop/Mobile Devices with Internet Access
  • Water and Towels
  • Sneakers and Work Out Attire
  • Minimal Equipment
  • The Desire for a Great Change
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!

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!
Students Who Viewed This Course Also Viewed
Curriculum For This Course
Expand All 30 Lectures Collapse All 30 Lectures 02:02:30
+
Welcome to Krank Systems 12 week at-home fat loss program
3 Lectures 08:24
Downoad Your Free Nurition Guideline
10 pages

Minimal Item's Needed for Fat Loss Program
5 pages

+
Week 1 & 2 - General body weight preparation
3 Lectures 22:11

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


Preview 10:06

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

Full body weight workout 2
07:24

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

Full body weight workout 3
04:41
+
Week 3 - Basics to using light dumbbells exercises
3 Lectures 16:14

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

Light lower body movements
04:09

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

Lower body progression
05:50

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

Light upper body movements
06:15
+
Week 4 - Assessment week
1 Lecture 02:06

Week 4- Test out

Movement

Counts

Burpees

Squats

Push Ups

Pull ups

Sit ups

Time to test yourself
02:06
+
Week 5 - Learning power movements
3 Lectures 13:12

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


Lower power exercises
05:19

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

Upper power exercises
04:13

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

Full body power exersices
03:40
+
Week 6 - Power progression exercises
3 Lectures 10:50

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


Puling power movements
03:49

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

Pushing power exercises
03:10

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

Upper power exercises
03:51
+
Week 7 - Power up exercises
3 Lectures 11:28

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


Explosive lower body movements
04:21

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

Explosive speed movements
02:47


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

Full power movements
04:20
+
Week 8 - Challenge workouts level 1
3 Lectures 08:55
Full body challenge preperation exercises
03:49

Upper body challenge workouts
02:56

Lower body challenge workouts
02:10
+
Week 9 - Assessment week 2
1 Lecture 00:42

Movement

Counts

Burpees

Squats

Push Ups

Pull ups

Sit ups

Time to test yourself, again.
00:42
+
Week 10 - Complex workouts
3 Lectures 05:52

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



Full body complex
02:15

Day #2

DB Delight

1.DB Cleans

2.DB Push Press

3.DB Bent over rows

4.Push ups

5.Lunges

6.Burpees

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

Ladder complex workout
01:59

Day #3

Run 1 mile

3-4 rounds

25 Squats

25 Lunges on each leg

25 Sit ups

Run 1 mile or 10 minutes

Lower endurance complex
01:38
2 More Sections
About the Instructor
Krank Systems
4.5 Average rating
10 Reviews
2,975 Students
2 Courses
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.”