September 25

7 Day Fat Loss Workout

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This week is the 7 DAY FAT LOSS WORKOUT. Rest is minimal during exercise sets and there is a balance of strength and cardio work. As with all workouts, keep the weight challenging while maintaining good form.

 

MONDAY – TIMED STRENGTH BASED CIRCUITS

There are 2 circuits of 5 exercises to be completed. Complete 3 rounds on each circuit. Make sure you warm up before starting this workout.

Perform the first 4 exercises for 45 seconds with just 15 seconds rest between exercises. Exercise number 5 is cardio. Perform 2 minutes.

CIRCUIT A

  1. Dumbbell Squats
  2. Dumbbell Push Press
  3. Weighted Russian Twist
  4. Push up into a straight arm side plank
  5. 10 kettlebell swings with 1 burpee

CIRCUIT B

  1. Dumbbell walking lunges
  2. Dumbbell Bent Over Row
  3. Weighted full sit up
  4. Goblet Squat
  5. Battle Ropes

 

TUESDAY – TIMED STRENGTH BASED CIRCUITS

Use the same principles as Monday’s strength based circuit.

CIRCUIT A

  1. Dumbbell Step Ups
  2. Dumbbell Chest Press
  3. Flutter kicks
  4. Reverse Fly
  5. Box Jumps

CIRCUIT B

  1. Dumbbell Straight Leg Deadlift
  2. Dumbbell Straight Arm Pullover
  3. Bicycles
  4. Barbell Clean
  5. Fast Row

 

WEDNESDAY – ACTIVE RECOVERY

Stay active but keep your activities low impact. Spend 30 minutes doing walking, swimming, slow pace jog, easy cycle.

THURSDAY – CARDIO HIIT

This HIIT session will leave you in a pool of sweat. Give the “work” phases everything you’ve got and make the most of the rest.

Rower

1000m (warm up) 60 seconds rest.

1.a Followed by 10 intervals of 30 seconds fast row the 30 seconds rest.

Sandbag Complex

5-10 minutes depending on your fitness level.

Complete as many rounds of this sandbag complex workout as possible in the given time. Perform the exercises one after the other with minimal rest.

  • Alternating Forward Lunge and Woodchop – 1 rep on each side
  • Burpee into Push Press – 1 rep
  • Deadlift into Front Squat – 1 rep
  • Shoulder Press
  • Push up into side plank – 1 rep each side

Hill Sprints

Set the treadmill to an incline that is challenging. Sprint or fast run for 30 seconds on the incline then take it down to a walk pace. Complete 10 minutes.

 

FRIDAY – ACTIVE RECOVERY

Stay active but keep your activities low impact. Spend 30 minutes doing walking, swimming, slow pace jog, easy cycle.

 

SATURDAY/SUNDAY – REST DAY WITH A FOCUS ON MUSCULAR REHABILITATION

 REST DAY. Full body stretch and foam rolling session.


Tags

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