TGIF SPECIAL: you're getting the freebie "discipline your dedication" as a bonus!

Diet cannot shape your body, and neither can cardio. Only weight training can change your body shape, by building and toning, but to get results you need to follow the golden rule of bodybuilding: progressive overload. Many people are confused by this. Basically, it means you must challenge your body forever, or you will see diminishing results.  The first set of dumbbells you buy will feel heavy initially, as will all newbie programs. As you get stronger, you need to increase the demand on your muscles by increasing the intensity. You do that by using one or several of these strategies:

1. Choose harder exercises.
2. Modify exercises to make them tougher.
3. Increase weights to make the exercises more challenging.
4. Increase the amount of repetitions you do for each set.
5. Reduce rest time between sets.

This ebook is perfect for you who:

*need routines you can use at the gym AND at home.

*stuck in a rut and not getting results

*love full body workouts

*like training fast and with intensity

Example workout:

Program 5: Metabolic booster 1

5 x 15 Squats

Super set with-

5 x 10-15 Pushups

5 x 15 Deadlifts

Super set with-

5 x 15 Standing dumbbell presses

3 x 15 Front squats

Super set with-

3 x 15 Standing barbell press

Super set with-

3 x 15 Bent over barbell row

Super set with-

3 x 15 Close-grip triceps press

2 x 30 Crunches

Super set with-

2 x 15 Leg tucks

Reviews by Customers:

"Pauline Nordin's condenses her 'no excuses' lifestyle into 13 workouts that live up to their name: BADASS. To get results, you need new challenges, and Nordin gives them to you on a graduated scale, whether you are a 'newbie' or have more experience training. Accessible and succinct these 'at home' routines drill fitness into your head. Awesome." -Thomas Kostigen, YOU ARE HERE

"Bought FD BA Workouts ebook over the weekend. Did 1 yesterday and now I feel muscles I never knew I had! Can't wait to do more! Highly recommend this ebook. It makes you feel exactly like the title of the ebook." -Diana

"I recently completed your BA metabolism workout #1 a few days ago and it was one of the most effective and tiring workouts I've had in a long time.  It was exactly what I needed to get my motivation back and shock my body! I am 4 weeks out from my first figure competition and I wish I would've had these work outs incorporated into my plan sooner.  I consider myself in shape and this workout challenged me to the point of sickness. I have never experienced that before and that tells me it was a good session! If anyone is looking for a good addition to their training arsenal I definitely recommend this book. You can't go wrong with this one!! Thanks so much Pauline for providing your FD'ers with this priceless information. "-Ashley 

"First of all I want to point out that I am a former Marine, and I always thought I was in descent shape, (not yet Pauline's shape, but hopefully one day!). I am also an aspiring fitness model, so I love to try new things. I LOVE to workout at home-so this ebook seemed perfect for me. I had all the tools, so I was ready. I am doing the workouts 3 times a week, and 3 other days; I will do cardio. SO: the workouts ARE BRUTAL. I know it's not technically "cardio"....but I am in a complete sweat by the time I am 10 minutes in to any of the workouts. Each workout (even the "newbie" workouts) ARE TOUGH. I've done a little bit of each range from beginner, medium, and today I did the "hardest" one-"You were a navy seal in your former life." First thing-PERFECT TITLE. Next thing-I think I cried/died a little in the midst of this workout! It was brutality times 10. When I was done, I literally was standing in a puddle of my own sweat. My veins were popping and I could not believe I did what I just did. After a protein shake-I felt good-a little sore-but I felt ACCOMPLISHED. I am SURE that I will be MUCH more sore tomorrow! Please note: Don't underestimate these workouts! No matter what your physical conditioning is-if you like to workout at home-or even if you travel a lot-you will see results. I recently went on a trip to California, and I used one of the workouts with my husband in the hotel gym. He almost threw up! And he is a pretty fit guy. I'm going to keep these workouts, and I am going to do them for as long as I can-I already feel stronger, and my butt and shoulders look better then ever. So THANK YOU PAULINE!!! This fits my lifestyle PERFECTLY! "- Demi

"FD BADASS WORKOUTS this morning...definitely a challenge and very effective. I was sweating up a storm. The upside of working out at home is you can get down to the nitty gritty right away and not worry about traveling to get to a gym (especially when you have baby sleeping in the next room) -- and most importantly there is no one in your space! Get yourself properly geared (right equipment) and you do get a workout. I LOVED IT. It helps to learn proper form of every exercise to get the most out of it. I give it 5 stars." -Jeannie

"The workouts were on point and incredible! I was able to actually use the first workout for,' the out of shape newbie',on a family member...I was able to take my client through the workout, definitely feeling worked and pushed, and after i wld say about 1 solid month, i was able to take the client/family member to the next level of  the FD BADASS WORKOUTS, which in this case is 'somewhat fit newbie'. At this point my mom has advanced to 'quite fit,but needs more muscle'....She's doing incredible!!!

Pauline doesn't miss anything! In this e book, whether you aren't able to gym or don't like working out at the gym, there is every exercise for every body part for EVERY level!  Another great thing about the e book is it shows you how to get this awesome body using your body and dumbbells! Annnd did i mention she gives you a warm up and a some stretching for cool down... Genius!

Throughout the book there are also pictures of the exercises, so if you are unsure, all you need to do is look at the pictures of Pauline doing the exercises!

I  tried a few of the workouts myself and with advanced clients that i train in home.  Between myself and my clients, the response has been insane! The clients that followed the workouts and obviously a smart eating plan, were able to build some solid muscle, while losing some weight and fat.

Bottom line, the ebook 'FD BADASS WORKOUTS' Rocks! Yet another one of Pauline's awesome well thought out and executed e books!  There is no way IMHO that you can come up with a program like this with out first trying the workouts first! I did follow some of the books advanced programs and see incredible gains and shreds in my delts,back and butt!

This book is worth the purchase, and should def be added to the Pauline Nordin section on your bookshelf!" -Alison

"I already have several of the diet eBooks, which I absolutely love, but this is my first eBook in reference to exercise. I have been using “FD BADASS WORKOUTS” for 3 weeks in addition to training in the gym with my trainer. I will say that this eBook gives me a workout that rivals that of my trainer every time!  I have seen vast improvements in a short period of time.  Not only more definition but also increases in both strength and energy levels. If you don’t have access to a gym, this is the book for you.  The workouts are clearly explained through many pictures taking you through the exercises (surprisingly the book is over 100 pages long!) and they require minimal equipment. Even with a gym membership, I will continue to do these workouts both in and out of the gym! Thanks Pauline!" ~Michelle Pallozzi

"I literally just finished FD BADASS WORKOUTS 11:intense Bad ass and holy crap! I am whooped!! I added idiot squats superset with good mornings! Love finishing the week kicking my ass! I haven't lost anymore weight but not worried bc everyday I look more and more defined! Even better: I haven't had this much energy in months!! I was sleeping 10+ hours a night. Not I'm starting my days earlier:) Thanks P!!" -Lori

"I have quite a lot of Pauline’s e-books, almost all of them, and I like all of them very much – I have a dedicated email address for my FD e-books and they have a special place on my computer, several places actually in case a file gets corrupted for some unknown reason.  It is such a highlight when Pauline issues a new e-book in the shop … the excitement to see what new information I can learn from her … and I am never disappointed!  Of course I have the ones that I like a little bit less than the others and then there are the ones that I print numerous copies of and carry with me everywhere, well the FD BADASS WORKOUTS e-book is definitely in a class of its own …

I was very excited to hear that a new e-book was available with full body workouts – exactly what I was looking for, so naturally I bought it.  The first thing that I always check when I download an e-book is the amount of pages LOL … I had to check twice because I could not believe that the book was actually 100 pages! The second thing I noticed was the description on the front page “13 Intense Workouts” and I immediately thought ‘okay, let’s see what you’ve got …’ and for the next 10 minutes or so as I read through the workouts, the two emotions I experienced were nervousness and excitement – and I cannot remember when last I was nervous about exercise!

The e-book starts off by explaining how you can keep challenging your muscles; either by increasing weights, decreasing rest period, increasing reps or sets, etc., so essentially you will never stagnate with this program.  There is a short warm-up program and then the 13 workouts.  Even the complete beginners program can be modified to have an advanced athlete drop for breath!  Every single exercise is illustrated by Pauline, so there is also no need for guess work.

The first time I tried a FD BADASS WORKOUTS workout was a Sunday morning, I had a tough workout week and I wanted an “easy” workout just to be able to say that I did at least workout during the day. Oh my word, did I choose the wrong e-book!  I decided that the Metabolic Booster program did not look too bad and the program required minimal equipment.  After 5 sets of a triple circuit, I was gasping for air, lying on the floor!  My husband came over and the only words I could say were: “this woman is killing me!!!”  He was so impressed with the workout and said that he would love to do the workout with me!  So we now have a date to do the workout again this coming Sunday.

I absolutely love the FD BADASS WORKOUTS programs.  Aside from my normal weight split program, I am incorporating at least one of the workouts per week into my program.  I highly recommend any other Fighter Diet die-hard fans to purchase the e-book and enjoy tough yet exhilarating workouts you can do at home and even in the gym." -Michelle

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