7-Day Fat Loss Plan

I’ll keep this short and simple. It’s 7 days of chaos. You’ll discover metabolic resistance training, metabolic conditioning and of course, metabolic finishers. Here’s the truth… people sometimes need a swift kick to the butt. When you see changes in your body in a week, it’s invigorating. Sure it’s possible… but it takes hard work… like REALLY hard work. So, let’s get the party started.

I put together a 7-day plan to jump start your fat loss. It’s going to be epic. Follow this plan with a solid nutrition plan, and you’ll be set for an amazing jump start (or an epic weight loss plateau).

Day 1

1A) Goblet Squat (8)

1B) Pull-up or Inverted Row (1 rep short of failure)

Rest 1 minute and repeat 2 more times

2A) DB Chest Press (8)

2B) Stability Ball Leg Curl (15)

Rest 1 minute and repeat 2 more times

3A) Burpees (10)

3B) Prisoner Squat (20)

3C) Skater Hops (15/side)

3D) Mountain Climbers (20/side)

Rest 1 minute and repeat 2 more times

Day 2 – Interval Training

Warm-up 5 minutes

30 seconds (9/10 intensity), 90 seconds (3/10 intensity) – Do this 6-8 times

Cool-down 5 minutes

Day 3

1A) Deadlift or DB Squat (8)

1B) Incline DB Chest Press (10)

Rest 1 minute and repeat 2 more times

2A) DB Row (8/side)

2B) Bodysaw (15)

2C) Side Plank (30 secs/side)

2D) Total Body Extension (20)

Rest 1 minute and repeat 2 more times

3A) DB or KB Swings (10)

3B) Squat Thrusts (10)

Do the above superset as many times as possible in 5 minutes, resting only when needed

Day 4 – Interval Training

Warm-up 5 minutes

1 minute (8/10 intensity), 1 minute (3/10 intensity) – do this 6 times

Cool-down 5 minutes

Day 5

1A) DB Reverse Lunge (8/side)

1B) 1-Arm DB Shoulder Press (10/side)

1C) Stability Ball Plank (30 secs)

Rest 1 minute and repeat 2 more times

2A) DB Romanian Deadlift (10)

2B) Close-Grip Pushups (2 reps short of failure)

Rest 1 minute and repeat 2 more times

3) Jump Squat (5), rest 10 seconds – Do this 8 times

Day 6 – Interval Workout – Repeat Day 2

Day 7 – 30 minutes of activity (walking, playing with your kids, etc)

Boom – now get it done!

Mike Whitfield, CTT

 

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Tags: bootcamp workouts, fat burning circuit, fat loss workouts, Rapid Fat Loss