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2 DAY INTENSE FAT LOSS & MUSCLE TONE WORKOUT

Recommend Supplements For This Workout:

  1. Whey Protein (pre/post workout)
  2. Creatine (daily/post workout)
  3. Simple Carbs (post workout only)
  4. Multi-Vitamin (every morning)

Workout Summary:

Training Level: Intermediate
Main Goal: Fat Loss
Days Per Week: 2
Workout Type: Fullbody
Designed By: M&S Writers

Description of Workout:

This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.

For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.

Fat Loss & Tone Workout - Day 1
Exercise Sets Reps
Sandbag Situps 1 50
Oblique Crunches (each side) 1 30
X Lunges holding dumbbells 1 30 each leg
5min Cardio (Eliptical or Tredmill)
Exercise Sets Reps
Preacher Curl (machine or free weight) 1 30
Seated Calf Raises 1 30-50
Jumping Lunges 1 30 each leg
5min Cardio
Exercise Sets Reps
Shoulder Press Machine 1 30
Tricep Machine 1 30
Seated Leg Curls 1 30
5min Cardio
Exercise Sets Reps
Inner Leg Machine 1 30-50
Assisted Pull Ups 1 30
Lunges 1 30
5min Cardio
Exercise Sets Reps
Leg Raises 1 30
Jump Rope 1 1.5mins
Smith Machine Pull Ups 1 30
5min Cardio
Exercise Sets Reps
Mountain Climbers 1 30
Push Ups on Smith Machine Barbell 1 30
Outer Leg raises on mat 1 30 each leg
Butt Kicks (weighted) 1 50 each leg
Fat Loss & Tone Workout - Day 2
Exercise Sets Reps
Knee Raise 1 30
Rope Tricep Push down 1 20-30
Seated Rows 1 20-30
5min Cardio (Eliptical or Tredmill)
Exercise Sets Reps
Outer Leg Machine 1 30
Leg Press 1 20-30
Standing Calf Raises 1 30
5min Cardio
Exercise Sets Reps
Static Crunch 1 1.5mins
Seated Ball Dumbbell Shoulder Press 1 20-30
Leg Extensions 1 20-30
5min Cardio
Exercise Sets Reps
Muffin Tops 1 30 each side
Lat Pull Down 1 20-30
Ball Chest Flys 1 20-30
5min Cardio
Exercise Sets Reps
Rope Upright Rows 1 20-30
Standing on One Foot Hammer Curls 1 10 each foot
Dumbbell Lat Raises 1 20-30
5min Cardio
Exercise Sets Reps
Hyper-Extension 1 30
Plank (Hover) 1 To failure
Fireman Butt Kicks 1 50 per leg

Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.

  • Jumping Lunges are done without weight.
  • Butt Kicks are done with 10lb ankle weight on each leg.
  • Muffin Tops should be completed with 25lb weight min.
  • IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.

Questions About This Workout:

This workout was submitted to Muscle and Strength by personal trainer Bryan Baker. If you have any further questions about this workout you can catch Brian and other experienced personal trainers and coaches over at the Muscle and Strength Forum.

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