Workout Summary
- Main GoalLose Fat
- Workout TypeCardio
- Training LevelIntermediate
- Program Duration4 weeks
- Days Per Week3
- Time Per Workout30-45 minutes
- Equipment RequiredBarbell, Bodyweight
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
| MusclePharm Fat Burning Workout | ||
|---|---|---|
| Fat Burning Workout | ||
| Exercise | Sets | Reps |
| 1/2 Mile Run | 3 | |
| Squats | 3 | 100 |
| Weighted Crunches | 3 | 100 |
| Pushups | 3 | 100 |
7 Comments
hi there i am looking at this workout but iam runing outside and cant carry weights with me is there any other exercise i could do other than crunches as its wet and wild her and dnt fancy lyin in a muddy path cheers davie
Well I don't know what is around you davie but my suggestion would be the following. If you happen to be running around near a park I am almost sure that there has to be a playground/jungle gym in the near vicinity. What you could do is use this to your advantage. By hanging off of this playground (such as hanging from the swing set) you could perform knees to elbows aka leg raises. However, if a jungle gym is not in the area any low lying tree branch sturdy enough to hold your weight would suffice as well. Just remember to have some light weight gloves on hand so you can maintain your grip and not shred up your hands if you have to use a branch . Other than that I don't know what else you could possibly do other except for rotating decline planks (60s hold) from a bench or any form of raised platform???.
Good workout makes u feel good bout yourself when u complete for the first time. But be prepared to ache like hell the next morning But a workout u want to do again and again
The correct way to do this is 100bodyweight squats 100 cruchs 100 puships 1/2 mile run then repeat.....
This is like crossfit workout.
Beginner stage 300 push-ups? How are the three sets of 1/2 mile runs performed? One right after another if so how much time to rest in between?
Hey chris, sorry no one has given you an answer but here is what I would do. Treat the workout as if it was circuit
1/2 run--->squats (Minisets: explained below)--->weighted crunch (Mini-sets) --->Push Ups (Mini-sets)
Then I would rest for 1-2min and then start another circuit.
First do the 1/2 mile run then move on to the next exercise. Now 100 squats in a row would be very demanding and it is highly likely that the proper form to protect the lower back will deteriorate before you even get close to 100 so try the following. Break up each set into a number of manageable mini-sets. Personally, I would start out with a weight that I could get 20-25 reps with and do 12-15. After that miniset, I would rack the bar and rest for 15-30s. After that short rest, I would then unrack the bar and begin another minset stopping far from failure (4-6 reps away from failure) rerack the bar and rest for another 30w-1min (rest for sets 2 to the end), After the 2nd set just continue cranking out reps with as many minisets that you need until you reach the 100th rep. Just remember to leave yourself some energy for the end of the set and don't really worry about the number of reps in each miniset. If you can only get 2 that's cool just take your rest then.
***Proper form and energy management are CRITICAL***, if you don't check your ego and think smart about the weight you use you are really risking your lower back and/or you wont even get close to finishing the 100 reps.
Cheers bro I hope it works out for you.
GKF
I know this is 10 years later but this is very poor and wrong advice. In no way should you do what this guy is describing with barbell squats for this workout routine. This workout is structured to be done using bodyweight squats not barbell squats in a rack.
For example, run (or do equivalent form of cardio) for the half mile, then you do 100 BODYWEIGHT squats, breaking up the reps into as many sets as needed to reach 100 reps. The move on to sit ups and do 100 reps then push ups until you reach 100 reps. Repeat this for 3 rounds.
This is a solid routine for burning fat and muscle endurance. This is also not a bodybuilder routine but more of a "military style" workout.
Peace.