This post looks at a 6 week fat burning programme that I am currently running with one of clients. I have been training with my Rob for around a year now and he has made tremendous progress in terms of improving his muscle definition and shape as well as reducing body fat. This has come through hard work, training with me 3 xs per week alongside 1-2 sessions at his local gym coupled with a healthy diet that includes plenty of quality protein. 

In 6 weeks Rob will be going away for his summer holiday and so the focus has turned to getting rid of the last bit of body fat from around the stomach and getting into the best shape possible before hitting the beach. For this goal I have put together my “Inferno” fat burning programme, a circuit workout that mixes compound resistance exercises with high intensity aerobic work and core focused exercises. The programme is split into 3 workouts, workout 1 will be a whole body session while workout 2 and 3 will split the body into half due to the fact Rob trains on 2 consecutive days. The workouts will be progressive over the 6 weeks so for example reps, weights and time spent on aerobic exercises will be increased during the programme while rest between circuits will be reduced.

Below I have posted our first whole body session which we did the other night and have outlined how it will progress over the course of the programme. Over the next few weeks I will be posting some of the other workouts used as well as an update on Rob’s progress.

Workout 1: Whole body.

We start off with a 5-10 minute warm up using a mixture of bodyweight and light medicine ball exercises. The exercises used for this session all involved a medicine ball and had Rob doing 12 reps of each.

Swings

Rotations

Squat to press

Wide leg squat with chest press

Front lunge with rotation

Side lunge

Main workout:

The main workout consisted of 9 exercises all done back to back with no rest in between. At the end of the circuit Rob rested for 2 minutes before repeating. We completed 3 full circuits.

TRX press up with leg swings: Place your feet in the foot stirrups and get into a press up position. Perform one press up and then swing your legs from side to side keeping them straight before repeating. If you have not got a TRX available then do a different variation such as press up with feet on Swiss ball, Spiderman press up etc.  15 Reps

Powerbag front squat: Hold a bag on your chest and perform a normal squat. 25kg bag 15 Reps

Burpee: A normal burpee with a vertical jump as you stand up. 30 seconds

Recline row: 15 Reps

Powerbag front lunge: Hold the bag across your chest. 12 Reps (6 per leg)

Lateral jumps: For this we used a kick shield stood on its end and performed side jumps over it aiming to land soft by bending the knees on impact. If there is no bag available then use a low step, Powerbag, hurdles etc. Reduce the height to cater for fitness levels. 30 seconds

Powerbag clean and press: 25kg bag 15 Reps

Good mornings: Hold a powerbag across your chest or use a barbell resting on your upper back. 25kg 15 Reps

Alternating leg squat thrust: 30 seconds

Rest for 2 minutes and then repeat.

Over the next few weeks we will be increasing the intensity. The cardio exercises will go up by 10 seconds per week up to a maximum of 60 seconds. The rest periods will be reduced down to 45 seconds by the end of the 6 weeks.