Going back to coaching athletes we would have the team around all summer for their off-season workouts. They would work their asses off, the coach would check in and make sure everything is progressing and the kids are getting stronger, and everyone was on a motivational high.
Then the season starts and everything comes to a halt. So now that the season is here we shouldn’t keep working hard? Well, I think the opposite is probably true, continue to work hard when the time comes so all the work you just put in can keep working.
Similar to the summer time, people get so excited to get in shape for the summer, bust their ass for 2 months. Then come to a grinding stop when that first beach day rolls around. Now all that hard work is going to slowly fade away and it’ll be back to square one.
OR we could keep working hard, and enjoy the results we worked so damn hard for. So let’s keep this ball rolling with a Fat Burning Workout Plan
Before we get into the actual plan–> Everyone needs to know that each workout is going to start with strength training because that is the foundation for all of this work. Do not half ass the beginning portions of this plan, work hard and do your absolute best to get stronger in the process. I am telling you, It will help!
Day 1:
1a.) Bench Press 5-7 x 4
1b.) Squat (goblet or barbell) 8 x 4
2a.) Ring Row 10-12 x 3, Last rep is to failure
2b.) Hamstring curl 10-12 x 3, machine or slide disks
3a.) Air bike 20 calories x 3-5
3b.) Farmers walk 100 feet x 3-5
3c.) Sled Push 100 feet x 3-5
:30 rest between each exercise
:60 rest between each set
Day 2:
1a.) Rear foot elevated split squat 6-8ea x 3-4
1b.) Incline Dumbbell Bench Press 10 x 3-4
2a.) Dumbbell Romanian Deadlift 8-10 x 3
2b.) Single Arm Dumbbell Row 10ea x 3
3a.) Side Plank MAX Time x 3
3b.) Face Pulls 12-20 x 3, cable or bands
4a.) Rower Intervals, :30 on, :30 off, 10 Rounds
Day 3:
1a.) Dumbbell Z-Press 8-12 x 4
1b.) Deadlift 6-8 x 4, Trap bar or straight bar
2a.) Chin-up or Lat Pull-Down 8-10 x 3
2b.) Walking Lunge 10ea x 3
3a.) Kettlebell Rack Carry 100 feet x 4-5
3b.) MAX Push-ups x4-5
3c.) Isometric Ring Row (or TRX) :45 x 4-5
:30 rest between exercises
:60 rest between sets
!!Remember!!
Strength is the goal over the course of this plan, work hard but do not skip your strength training!
In good health,
Jeff
