Express Workout for Fat Loss 25/08/2011
Most trainers will have clients who can only train twice a week for 30 minutes due to busy lifestyles and time constraints. Here is a simple workout for fat loss that will take under 30 minutes and has two separate days to be used once each per week. I have designed it for the busy gym, so there is minimal equipment used. Note that it is a giant set: 6 exercises performed with minimal rest until you finish the final exercise, where you will rest 2 minutes. The rep range is descending (6/12/25). Of course, feel free to change the exercise selection to incorporate more variety (ie incline or flat pressing rather than two forms of overhead pressing, which has been written assuming training in a busy gym). Perform for a month. Enjoy. DAY ONE A1. Front squats, 3x6, 30X0, rest 10 seconds A2. Wide grip pulldowns, 3x6, 30X0, rest 10 seconds A3. Dumbbell lunges, 3x12, 20X0, rest 10 seconds A4. Bent over row, underhand grip, 3x12, 30X0, rest 10 seconds A5. Dumbbell squats, heels elevated, 3x25, 20X0, rest 10 seconds A6. Pulldown with rope to face, 3x25, 20X0, rest 120 seconds DAY TWO A1. Deadlifts, 3x6, 30X0, rest 10 seconds A2. Standing barbell press, 3x6, 30X0, rest 10 seconds A3. Romanian deadlifts, 3x12, 20X0, rest 10 seconds A4. Standing dumbbell press, 3x12, 30X0, rest 10 seconds A5. Dumbbell deadlifts, 3x25, 20X0, rest 10 seconds A6. Standing lateral raise, 3x25, 20X0, rest 120 seconds Comments Comments are closed. | 
ABOUT TONY Tony is the director of the Boutagy Fitness Institute and has recently completed a PhD in sports science at Charles Darwin University. He is also an Adjunct Associate at the University of the Sunshine Coast. Previously, Tony has been a lecturer at the Australian Fitness Network, the Australian Institute of Fitness, the Australian Catholic University, NetFit New Zealand, New Zealand Weightlifting & is currently on the editorial board for The University of the Sunshine Coast's Fitness Research program, a member of the Australian Institute of Fitness Personal Training Advisory Panel and sits on an expert task force panel for Fitness Australia. Having written strength workouts for athletes in 24 different sports, Tony is actively involved in strength & conditioning and providing educational seminars & resources for personal trainers. Tony was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award and is a certified ART provider for the entire body and long nerve tract. He is a member of the American Society of Nutrition (ASN), the American College of Sports Medicine (ACSM), the American Association for the Advancement of Science (AAAS), the National Lipid Association (NLA), the American Nutraceutical Association (ANA) and The National Strength & Conditioning Association (NSCA). In his spare time, Tony enjoys cooking (mainly Thai), playing guitar (mainly classical) and reading (mainly ancient history). ArchivesMay 2012 Categories |
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