Already lost 13 pounds in 2 weeks with the bedsheetsAnthony Cortez

5 Bed Sheet Workouts

  1. Beginner Bed Sheet Workout
  2. Seated Bed Sheet Workout
  3. Intermediate Bed Sheet Workout
  4. Advanced Bed Sheet Workout
  5. Bed Sheet & Chair Workout

1. Beginner Bed Sheet Workout

Print out this workout in Word or PDF

I have lost 12.4 pounds with the bed sheet thingy in the past 2 weeks combined with intermittent fasting! thanks adrian!Vivian Arcibar
Ive been doing your diet with this bedsheet workout 4x a week for 2 weeks and lost 16 lbsMitchell Norman

2. Seated Bed Sheet Workout

  1. Do any Bed Sheet exercise for 20 Seconds.
  2. Rest 20 Seconds.
  3. Repeat 1 & 2 EIGHT times for a total of 5 minutes.
  4. Rest 1 minute.
  5. Repeat 1-thru-4 THREE more times for a FULL 20 minute workout.
Did this for 3 days & lost 6 pounds. Thank you AdrianMercedes Von Geiler

3. Intermediate Bed Sheet Workout

  1. Bed Sheet Shuffle 20 Seconds
  2. Sprint 20 Seconds
  3. Rest 20 Seconds
  4. Bed Sheet Hip Toss 20 Seconds
  5. Squat & Kick 20 Seconds
  6. Rest 20 Seconds
  7. Bed Sheet Side-to-Side 20 Seconds
  8. Burpee 20 Seconds
  9. Rest 20 Seconds
  10. Bed Sheet Shake 20 Seconds
  11. Jumping Jacks 20 Seconds
  12. Rest 20 Seconds
  13. Repeat 1-thru-12 for 0-to-2 more times
  14. Rest 60-to-90 Seconds
  15. Do 1-thru-12 ONCE = 4 minutes, TWICE = 8 minutes, THREE = 12 minutes.
Just checking in with 4 day results. I lost 8 pounds in 4 days.Jannisha Townsend

4. Advanced Bed Sheet Workout

4 Rounds

Round 1 (2 exercises in a row)

Round 2 (4 exercises in a row)

Round 3 (6 exercises in a row)

Round 4 (8 exercises in a row)

holy cow! I lost 15 pounds in two weeksAngelica Rojo
Dude, you're awesome… I've lost 18 pounds already in 24 days (I have a bit of a sweet tooth, so a pound a day almost happened :P)Richard Smiley

5. Bed Sheet & Chair Workout

Print out this workout in Word or PDF

  1. Do any Bed Sheet Exercise for 20 seconds.
  2. Rest 10 seconds.
  3. Do 20 seconds of another NON-Bed sheet exercise at a high intensity.
  4. Rest 10 Seconds.
  5. Do Chair Swings for 20 seconds.
  6. Rest 10 Seconds.
  7. Do 20 seconds of another NON-Bed sheet exercise at a high intensity.
  8. Rest 10 Seconds.
  9. Repeat for 1-thru-8 ONE more time.
  10. Rest 1 Minute.
  11. Repeat 1-thru-8 FOUR total times for a FULL 20 minute workout.
Love these! I use these with some of my clients and they're so surprised but they work I lost 10 lbs with the elliptical one.Stephanie Tapia
I can't believe I lost 23 pounds in 5 daysAnya Vasquez

Before & After Pictures

Lost 120 Pounds

bed sheet workouts WORK

Bedsheet work out 4 days per week. Down 120 lbs. Pure determination. Clean eating. And good old fashioned hard work! Never quit!!

Robert Leischker

Lost Over 70 Pounds

bed sheet results

I did the Jumping Jack & Bed Sheet workout

I did not know you had a diet plan. Thank you again it's a good feeling that there are people who care about people.

Paula Buckle

Lost 45 Pounds in 5 Months

I weighed 90 kgs (200 pounds) when I came across your HIIT bed sheet exercise & jumping jack workouts. I also started your intermittent fasting and the fat began melting away again! I hit 70 kgs (155 pounds) which was the goal i had set for myself.

Samarth Kagdiyal

Lost 30 Lbs. With Bed Sheets

Hey adrian thanks for all your advice heres a before n after pic I used the 10 minute ski jumps & the excercise u did with the bed sheet shaking it over the floor 3 times a day.

Ashley Woodside

Bed Sheet Workout Tips

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