Fat Shredder Kickboxing, aka FSK-12, is a bodyweight blueprint for fat loss and peak fitness based on kickboxing and Muay Thai routines like those used by professional fighters.
However, this program does not require you to step into a ring, as it is designed uniquely to burn fat, increase strength and improve coordination, flexibility, and stamina through fighter-like routines.
Despite the aggressive combat background, or because of it, the program is gentle on the joints, making it ideal for people over 40, even though the workouts are suitable for young people or anyone too.
The routines are by default bodyweight only, no equipment nor gym membership are necessary, and can be done anywhere, anytime.
This analysis will reveal to you what this program by Michael Zhang is all about and how it works.
Who Is It Suitable For?
It goes without saying that Fat Shredder Kickboxing is for those who dislike gyms or do not have access to one, or people on the move.
It is ideal for those more inclined toward a gear-free, do-it-at-home fitness regimen, like bodyweight workouts, HIIT, or calisthenics for fat loss and fitness, but who also want something that is fun to do and keeps them motivated.
FSK-12 Fat Shredder Kickboxing fits the bill as it is based on a simple carry-over protocol of professional fighters’ workout drills.
It is a doable blueprint for the general public and for those with a desire to be “fighting-fit” with a shredded physique and great stamina and balance, but without getting punched or kicked in the process.
You should also check our Turbulence Training review.
What Is Fat Shredder Kickboxing?
This is a program that stems from the expertise of a professional fighter, who has a unique perspective of fitness, coming from the necessity of being fighting-fit and not just gym-fit.
The hardship of fighting and the regular workout drills of a fighter remove all the unnecessary frills usually associated with traditional gym workouts, naturally selecting only what truly works to be in top form for peak performance, with strength, stamina, lean muscle, and low body fat for optimal bodyweight to power ratio.
A fighter’s training drills dispense with treadmills and boring slow-cardio and instead implement bursts of short, very intense, and rapid bodyweight movements followed by short rests, a pattern that mimics what actually happens inside the ring.
They are a kind of High-Intensity Interval Training, but with a more complete full-body approach that targets really each and every muscle from every possible angle.
These drills are the reason why fighters show not just incredible physiques with hard, lean muscles, six-packs, and very low body fat, but also terrific stamina and cat-like flexibility and coordination.
Noticing this on himself and his fellow fighters, it is quite natural to think that Michael Zhang’s approach to fitness for the general public could not but take on a fighter’s drills approach.
The Program Foundations
With the kickboxing workout benefits in mind, Fat Shredder Kickboxing is a program that is set up to be doable anywhere, anytime with zero equipment and no gym membership.
The program lasts for 12 weeks and is structured in a pyramid format with 3 phases, from the easiest to the most difficult (more on this later).
On inspection, the workouts are fun and very varied and while the movements are complete and targeting all body parts for a complete body workout, there is none of the harshness reserved to sparring and hitting for real.
The moves teach you how to move your body across space in a supple and flexible way without actually hitting anyone or being hit, therefore the plan is good and safe for anyone.
Not only is it safe, but it is also low-impact on the joints, as no repeated pounding occurs as it would happen when you run on a treadmill or on the road, for example.
However, it is demanding on your cardiovascular system, as you would expect from a fighter’s routine, but the 3 phases make this plan scalable to take into consideration all different fitness levels. See this introduction video to get an idea.
The Fat Shredder Kickboxing Three Phase Formula
The FSK12 is organized into 3 scalable phases. You start with the easier ones and progress to the most difficult ones in a progressive way so as to avoid injury and familiarize your body with the movements as well as to increase your stamina and conditioning.
The most desirable results for bodyweight programs like this one are usually a boost in metabolism, fat loss, and lean muscle. However, Fat Shredder Kickboxing does more than that.
It is a very complete bodyweight workout that can help you improve your flexibility, range of motion, and athleticism in general in addition to losing fat, as you would expect from a fighter’s workout! And, you can do it anywhere.
Foundation Pre-Burn Phase
This is the entry phase. It is mild compared to the following phases because the point here is to get your body accustomed to the drills and kick-start your metabolism into fat-burning mode.
According to Michael, you could expect to lose up to 21 lbs by the end of the first 4 weeks, but this really depends on your initial BMI, your size, age, and gender. So, it can vary quite a bit.
Here you get the simplest moves and learn how to execute them correctly before being able to switch to more complex variations in the next two phases.
These moves are fun and varied, for sure different than other typical bodyweight routines, and difficult to get bored with.
They are hard enough to engage your cardiovascular system and prepare you to step up in the next phase, and they are also low-impact on your joints, very important if you had injuries before or aching knees, elbows or wrists.
Metabolic Boost Phase
This is the intermediate phase. Once you have familiarized yourself with the first phase, your body is ready to step up the intensity so as to prevent plateaus and increase metabolic rate, hence promote more fat loss.
This is when your fat storage deposits around your belly, sides, chest, and all over shrink noticeably, altering your body composition and the way your physique look.
Again, no results are typical as in any program, but your physique should start to take shape, burning fat even while at rest due to an increase of BMR from the workouts.
This is no novelty, of course, other HIIT programs may also achieve good results, but it is the workouts and the fighter moves of FSK-12 that are really fun, different, varied, stamina-boosting, easy to implement anywhere, and motivational.
Fat-Burning Machine Phase
This is the finisher phase, where all the moves are taken to an advanced level and your body is supposed to reach fighter-like, peak conditioning, with all the benefits entailed with it, that is the maximum fat loss to a shredded physique with sculpted six-pack abs and plenty of energy levels, coordination and flexibility.
If you are over 40, the author claims that your metabolism will revert to when you were in your 20s. This result may also vary, depending on the individual situation and starting fitness point, but there is no doubt that these high-intensity workouts are well designed and you should expect good results from the plan.
The author of Fat Shredder Kickboxing places an emphasis on people over 4O, not because the workouts are not hard enough for young people.
Quite the opposite, they are demanding and effective for people of all ages, as you would expect from a workout regimen based on fighters’ drills as performed by young athletes.
The reason why this plan is also indicated for middle-aged and seniors is simply that the movements are easy on the joints, but the workouts are beneficial for anyone of any age.
Running on the treadmill for hours a week of boring cardio is not only less effective than HIIT, but it also places a lot of stress on your knees.
While young, you can get away with it, but as you get older you need to pay attention to joints and tendons. And even if you are young, these kind of fast-paced workouts with brief rests are still more effective and fun for overall fitness than slow, boring cardio.
Fat Shredder Kickboxing is a minimalist plan that requires zero equipment, being ideal for those with little spare time to attend classes in a gym, those who do not want to spend money on memberships, or people constantly on the move like travelers or itinerant workers.
A big plus of this program is that, unlike other HIIT plans, the workouts are not just effective but also fun and boredom-proof, which can only help you stick with the plan for its duration and beyond for further fat loss and maintenance.
What Makes Fat Shredder Kickboxing Special?
FSK-12 could be slot into the bodyweight, calisthenics, and High-Intensity Interval Training categories together.
It does everything in a fun package, improving not just your body composition and fitness like other bodyweight programs do, but also increasing your stamina and honing your coordination and flexibility.
This is more than just a fat loss and lean muscle program, as the fighter’s drills are motivational and fun to stick to, effective for better overall fitness, and easy to perform anywhere.
Michael Zhang’s Credentials
Michael Zhang is a Muay Thai, kickboxing, and fitness coach based in Toronto. He was the 2011 North American TBA-SA Muay Thai Champion and 2014 USMTO Open Class silver medalist.
See his participation in the 2011 Muay Thai Classic @ http://www.tbasanctioning.org/2011Champions.htm
- Men’s Class B Open: Mike Zhang
- York Muay Thai
- Toronto ONT
- Trainer: Kru Jenypher Lanthier
He was team Captain at York Muay Thai in Toronto, coaching a team of fighters for many provincial and national tournaments. He was also on his college varsity track team where he represented his college at numerous national track meets but later switched over to boxing and kickboxing-based workouts to help the general public lose weight and get fit.
Now he has accrued more than 10 years of experience in personal training and has his own YouTube channel where he showcases his moves and workout drills.
More recently, he created the Fat Shredder Kickboxing reviewed here, also known as FSK-12, an acronym for Fat Shredder Kickboxing with the number 12 indicating the week-duration of the plan.
Fat Shredder Kickboxing Components
FSK-12 is a digital program that you can have instantly on the purchase, with no need for deliveries. The components are a combination of PDF manuals and MP4 videos that you can take with you on your device wherever you go for quick reference.
The program includes 4 main components plus 4 bonuses.
12 Week FSK-Method Blueprint – The main manual and foundation of the program. It includes pictures with explanations on the guidelines of the program and the theory behind it. Each workout is explained with a picture with description and info on reps and sets. This manual complements the video library for a complete understanding of the moves.
Introduction to Fitness Manual – This is more of a general fitness informational pamphlet with explanations on basic exercise fundamentals, workout setup, diet, basic energy systems, and the impact of working out on your physiology.
Coaching Videos Library – This is probably the most important component of the program aside from the main manual. The 100-video library show you exactly the techniques used to perform the workouts and how to execute each fighter’s move
Exercise Manual – A specific book with in-depth explanations of each technique designed to fully learn each movement so as to avoid injury. This manual is designed to give you insights on why and how the movements are effective and what they do to your physique and performance.
The Extra Bonuses
Recovery Mobility And Stretching Plan – This booklet covers an often overlooked topic: post-workout recovery. These strategies are in place to keep your body injury-free and ready for the next workouts.
33 Habits and Beliefs of the Champion Fighter and How to Apply Them to Your Life – The philosophical component of the program. In it, Michael Zhang talks about how a fighter’s mindset has a carry-over effect in every-day life. Here the author talks about how the mental toughness of a fighter has a positive effect on other life endeavors.
SK Warm-Up Plan – A manual about warming up, practice just as much as neglected as the post-workout recovery. The warm-up is probably even more important than recovery, helping you reach a full range of motion and flexibility before a workout. Neglecting it will most likely result in injury sometime down the line or sub-par performance at least.
Lean Body Hacks – A succinct diet part with practical tips and ideas on your nutritional plan. In this manual, the author reveals some secrets that kick-boxers follow to keep fit and shredded all the time, with guidelines on which vegetables help you satiate you the most and which ones are to be avoided for losing fat, plus a list of fat burning spices.
The Bottom Line
Fat Shredder Kickboxing FSK-12 is a complete bodyweight workout program that encompasses all aspects of fitness, including fat loss, lean muscle, endurance, mobility, coordination, range of motion, and flexibility.
It is based on professional fighters’ workout routines, therefore giving you a very effective but different blueprint comparing to other bodyweight or HIIT protocols, while all the moves are easy on the joints.
The movements are varied, fun, and easy to implement anywhere as they require no equipment at all, making this program suitable for people who do not want to train in a gym but still want to reach peak condition with a fighter-like chiseled physique and fitness to match, but without the fighting involved.
Jay always had a passion for fitness. A former skinny guy, he built himself 35 lb of lean muscle over the years using different training strategies, going through failures and eventually succeeding, and now wants to share his knowledge with those who value fitness as a way of life (See all posts by Jay Fielding).