14-Day Accelerated Fat Loss Program by My Fitness Hut by Mark Dilworth - HTML preview

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.