5. My Fitness Hut’s Accelerated Fat Loss Workouts
Monday and Friday Workout, High Intensity Circuit (use weights that challenge you for 10-12 repetitions)
Dynamic Warm Up
Jog, 3-5 minutes
Workout – 50 minutes, circuit-style. Do each exercise one after the other with little or no rest between exercises. Rest 2 minutes between circuits. Do the circuit 4 times.
1. Dumbbell Squat-to Bicep Curl-to DB Shoulder Press, 1/1/1, 10 repetitions
2. Bulgarian Split Squats (with or without DB), 1/1/1, 10 repetitions each leg
3. Pushups, 1/1/1, 12 repetitions
4. Step Ups with Knee Lift (knee high platform), 1/1/1, 10 repetitions each leg
5. Bentover Dumbbell 1-Arm Alternating Rows, 1/1/1, 12 repetitions
6. Dumbbell Clock Lunges, 1/1/1, 5 repetitions each leg
7. Standing Dumbbell Shoulder Press, 1/1/1, 12 repetitions
8. Squat Jumps, 10 repetitions, Full Speed
9. Plank with Leg Lift, 10 repetitions each leg
Repeat circuit 3 more times.
Cool-down with Static stretches: calves, piriformis, pectorals, hamstrings, quadriceps, lats, neck, triceps, shoulders, erector spinae, etc.
Wednesday, Heavy Weights Workout (use weights you can only lift 6 times)
Dynamic Warm Up – 5 minutes
Jog, 3-5 minutes
Workout – 50 minutes. Rest 30 seconds between exercise sets. Rest 2 minutes between circuits. Do the circuit 4 times.
1. Dumbbell Squat-to Bicep Curl-to DB Shoulder Press, 1/1/1, 6 repetitions
2. Dumbbell or Barbell Squats, 1/1/1, 6 repetitions
3. Dumbbell Chest Press on Ball or Bench Press, 1/1/1, 6 repetitions
4. Dumbbell Side Lunges, 1/1/1, 6 repetitions each leg
5. Standing Dumbbell Shoulder Press, 1/1/1, 6 repetitions
6. Bentover Dumbbell 1-Arm Alternating Rows, 1/1/1, 6 repetitions
7. Dumbbell or Barbell Romanian Deadlift, 1/1/1, 6 repetitions
8. Pushup Plank, 30 second hold, 6 repetitions
Repeat circuit 3 more times.
Cool-down with Static stretches: calves, piriformis, pectorals, hamstrings, quadriceps, lats, neck, triceps, shoulders, erector spinae, etc.