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Home » Workout Routines » 2 Day Intense Fat Loss & Muscle Tone Workout |
2 DAY INTENSE FAT LOSS & MUSCLE TONE WORKOUT
Recommend Supplements For This Workout:
- Whey Protein (pre/post workout)
- Creatine (daily/post workout)
- Simple Carbs (post workout only)
- 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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