Workout Summary
- Main GoalLose Fat
- Workout TypeSplit
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout45-60 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Dumbbells, Machines, Other
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
You’ve made this year the year.
You’re ready to transform your body, and you’re ready to do whatever it takes when it comes to your diet, workouts and supplementation. But, as it is for many people who jumping onto the transformation train to start the new year, you quickly encountered one problem – you’re not quite sure what to do when it comes to workouts.
Through a lot of trials and tribulations in the trenches, I’ve got the answer for you. At MusclePharm we put daily workouts, including one that concentrates on strictly weight training and one that is centered on fat-burning.
Both types have become very popular with our fan base, but the fat burner workouts may be just the kick you need to start your transformation and new year off right.
It’s a mix of intense cardio, weight training, bodyweight exercises and more, combining a bunch of philosophies and methods I’ve learned over the years. Don’t be afraid to jump right into the deep end and get after it, and to help your journey I’m giving you five of my favorite fat-burning workouts that will put you on a new path in the new year.
If you want amazing results, you have to put in amazing efforts and these workouts definitely unlock the door to allowing that to happen.
Enjoy!
Workout #1 - Speed Bag & Upper Body Fat Burner
| Workout #1 | ||
|---|---|---|
| Speed Bag & Upper Body | ||
| Exercise | Sets | Reps |
| Run 2 Miles | ||
| Speed Bag | 5 | 1 minute |
| Dumbbell Punches | 5 | 1 minute |
| Speed Bag | 5 | 1 minute |
| Lateral Raise | 5 | 1 minute |
| Speed Bag | 5 | 1 minute |
| Band Face Pulls | 5 | 1 minute |
| Note: Alternate between speed bag work and the accompanied exercise until you have complete 5 sets of each. | ||
Workout #2 - Running & Leg Circuit
| Workout #2 | ||
|---|---|---|
| Run & Leg Circuit | ||
| Exercise | Sets | Reps |
| Run 2 Miles | ||
| Circuit: 2 sets: | ||
| Bodyweight Lunges | 5 minutes | |
| Barbell Squats | 5 minutes | |
| Note: Rest 2-3 minutes before repeating this circuit. | ||
Workout #3 - Ladder 20 Minute Timed Workout
| Workout #3 | ||
|---|---|---|
| Ladder Workout | ||
| Exercise | Sets | Reps |
| Ladder Workout: | ||
| Push Ups | ||
| Lat Pull Downs - 75 to 100% of bodyweight | ||
| Note: Alternate between the 2 movements. Start with 1 rep each, then move on to 2-2, 3-3, 4-4, etc. Keep adding reps until you reach a 20 minute time limit. | ||
| Finish: | ||
| Treadmill Walk - 10% Incline | 10 minutes | |
| Stepmill | 10 minutes | |
Workout #4 - German Volume Training Twist & Cardio Circuit
| Workout #4 | ||
|---|---|---|
| German Volume Training & Circuit | ||
| Exercise | Sets | Reps |
| Warm-Up: Run 1/2 Mile | ||
| Circuit: 7 Sets Each | ||
| Jump Rope | 1 minute | |
| Jump Squat | 20 reps | |
| Plyo Lunge | 20 reps | |
| Calf Raises | 30 reps | |
| Band Good Mornings | 15 reps | |
| German Volume Training (With A Twist) - 10 sets | ||
| Leg Extensions | 10 reps | |
| Leg Curls | 10 reps | |
| Note: Rest 10 seconds in between each set. | ||
Workout #5 - Full Body Fat Loss Circuit
| Workout #5 | ||
|---|---|---|
| Full Body Circuit | ||
| Exercise | Sets | Reps |
| Circuit - 6 sets | ||
| Treadmill Walk - 15% Incline | 5 minutes | |
| Push Ups | 1 minute | |
| Lateral Raises | 1 minute | |
| Bicep Curls | 1 minute | |
| Tricep Kickbacks | 1 minute | |
| Crunches | 1 minute | |
2 Comments
i am a little confused about the workouts. do i do work out 1 on monday, work out 2 on wednesday, etc or am i missing something?
Luv all ur workouts they r all top of the line and very challenging. thx