Full body Workout routine for fat loss

February 14, 2017
How to Lift to Lose Weight

Push the Pace Power & Endurance Workout
Courtesy of Anthony Feliz - Fitness Director at UFC GYM Soho, CPT, PES CES, CrossFit Level 1

Dynamic Warmup
Rounds: 3
Duration: 45 seconds each
Distance: 15 meters

- Bear Crawls
- High Knees
- Arm Circles
- Air Squats

What you need:
- Dumbbells

Directions: Perform these two exercises as a superset and complete 4 rounds. Reps: Indicated below
Rest: No rest between the Spartan Maker and Burpees-Pushup-Broad Jumps superset; 30 seconds rest in between rounds

1. Spartan Makers
Reps: 4

Directions: Grab a pair of dumbbells. Start in pushup position with hands on dumbbells. Complete two pushups. While in the “up” position, row one of the dumbbells to the side of your ribs. Place it back on the ground and do another pushup. Repeat this step; only row with your alternate arm. Next, jump your feet toward your hands and clean and press the dumbbells. After, bring the dumbbells to waist-level and squat down until you can rest the dumbbells down, slightly in front of you. Jump back into pushup position. This is one rep.

2. Burpees-Pushup-Broad Jumps
Reps: 5

Directions: Stand with your feet half a foot apart. Quickly, bend at your knees drop your hands down to the floor. At the same time, kick your legs out behind you. With your body in a straight line, do a push up. Quickly bring your feet back in, bring your arms behind you, and jump forward as far as you can, propelling your arms to help drive your body forward. Land on both feet and assume the initial stance.

3. 8-Min EMOM (Every Minute on the Minute) Barbell Complex

What you need:
- Bar/Barbell


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