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Description

Total Fat Annihilation Workout Overview The following workout is an intense fat loss workout that utilizes somewhat advanced training techniques to increase the total amount of work you’re doing in a given workout. These techniques will also ramp up the tempo of your workouts, which encourages an additional cardiovascular element. The split itself incorporates one upper workout, one lower workout, and two full body workouts. The workouts are listed in the subheaders to come, however it is recommended to set up your week as follows: Monday: Upper Workout (Workout 1) Tuesday: Lower Workout (Workout 2) Wednesday: 1 Hour Walk Thursday: Full Body Workout (Workout 3) Friday: 1 Hour Walk Saturday: Full Body Workout (Workout 4) Sunday: 1 Hour Walk The techniques used in this workout to promote fat burning are called complexes and alternating sets. The complexes are circuit like sets and will be used on upper/lower days. The alternating sets are like supersets, but with 30-45 seconds of rest in between exercises, and will be prescribed on full body days. On top of utilizing these strategies, you’ll also be performing loaded carries, a full body exercise, after training sessions as a form of cardio. Not to mention, we’ll be throwing in a couple of ab exercises to round out your workout and make sure you sport a nice midsection once the 12 weeks are over. Lastly, it is also recommended that you perform 45-60 minutes of walking each morning or evening depending on when you weight train. This low impact cardio won’t affect your ability to recover and will increase you overall daily calorie expenditure to boost fat loss.


Exercises

Set 1: 4 rounds
Barbell Front Loaded Squats
Barbell Front Loaded Squats
10 reps
Horizontal Goblet Squats
Horizontal Goblet Squats
10 reps
Lunges
Lunges
Reps until failure
Rest
Rest
45 seconds

Set 2: 4 rounds
Dumbbell Romanian Deadlifts
Dumbbell Romanian Deadlifts
10 reps
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
8 reps
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
8 reps
Floor Bridge
Floor Bridge
Reps until failure
Rest
Rest
45 seconds

Set 3: 4 rounds
Standing Calf Raise dumbbell
20 reps
Weights: Heavy
Seated Dumbbell Calf Raise
10 reps
Rest
Rest
45 seconds

Set 4: 5 rounds
Farmer's Walk
Farmer's Walk
20 seconds
Rest
Rest
45 seconds

Set 5: 2 rounds
Crunches
Crunches
20 reps
Rest
Rest
45 seconds

Set 6: 1 round
Reverse Crunch
20 reps
Rest
Rest
45 seconds


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