Triple Fat Buster Workout
Workout Description
The triple fat buster workout uses circuit training techniques to keep the workout high intensity and the blood pumping throught your entire body. Combined with a half decent diet this routine really works and is great for losing weight. I've also used this workout as a cutting phase after completing body mass training workouts. This workout feels aerobic even though you are using weights to perform the exercises. This one hurts...but you'll like it!
| Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: |
Weight Loss 3 Circuit Training 4 Intermediate |
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| Exercise | Reps (circuit) | |
| Split Squat | 10 | |
| Barbell Row | 8 | |
| Press Up | 10 | |
| Triceps Press Up | 10 | |
| Squat and Press | 10 | |
| Medicine Ball Situp | 30 seconds | |
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| Exercise | Reps (circuit) | |
| Upright Barbell Row | 8 | |
| Incline Close Grip Press | 10 | |
| Press Up | 10 | |
| Negative Lateral Raise | 8 | |
| Barbell Lunge | 20 | |
| Jumping Jacks | 30 | |
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| Exercise | Reps (circuit) | |
| Body Weight Squat | 50 | |
| Press Up | 10 | |
| Dumbbell Bench Press | 20 | |
| Jumping Jacks | 20 | |
| Barbell Row | 20 | |
| Swiss Ball Leg Roll | 20 | |
Workout Notes
Perform stated reps of each exercise in a circuit (one exercise after another until all exercises have been completed - that's one circuit) Do one to three circuits altogether depending on experience. Finish by doing 10 mintues interval training on an exercise bike, treadmill, rowing machine or other cardio machine.
Cardio and Interval Training Explained
Instead of performing long, slow steady aerobic exercise, go hard for short periods of time, like 30 seconds or so, then easy for a minute or two. This is a great way to finish your workout.
Warm up for 3 minutes, go hard for 30 seconds, go easy for 90 seconds, go hard again for 30 seconds, go easy again for 90 seconds, go hard again for 30 seconds, then cool down for 2 minutes 30 seconds.
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