In this post I will look at the next 2 workouts that I used with my client Rob as part of his inferno fat burning programme. As mentioned in the previous post I will using a split workout since Rob is training on consecutive days, so on Thursday night we trained chest, shoulders and triceps alongside high intensity aerobic work. On Friday it was time for back, legs and biceps as well as some abdominal work (we will train abs twice per week) and more high intensity aerobic work.

Again for these sessions reps were kept fairly high (around 15) and aerobic exercises were performed for 30 seconds each. Rest between circuits was still 2 minutes. As always we spent 5-10 minutes warming up before each workout.

Workout 1 (chest, shoulders, triceps).

Barbell bench press: 15 reps

TRX Front raise: Hold the TRX by both handles and start with your arms fully extended and leaning back (the further you lean back the harder the exercise). Keeping your arms straight, lift your hands above your shoulders and raise your body as you do so. Maintain a straight back throughout. 15 reps

TRX Squat thrust: Start in a press up position with your feet in the TRX stirrups. Alternating legs bring your knees into your body as fast as you can whilst maintaining a flat back. 30 seconds

TRX Chest press: 15 reps

Standing dumbbell Arnold press: From a standing position hold a pair of dumbbells at shoulder height with your palms facing towards you. Press the weights above your head while rotating your hands so your palms face forward at the end of the movement. 15 reps

TRX Jump squats: 30 seconds

Medicine ball walk over: Start with both hands on a med ball and take one hand off and place it on the floor. From here perform a press up and then return both hands back to the ball and repeat on the opposite side. 10 reps

Around the head rotation: Hold a weight plate in both hands at chest height. From here lift the weight over your shoulder and around your head. Return to the start position and then repeat going the opposite way. 15 reps

Lateral jumps over Powerbags: Place 3 bags on the floor spaced evenly apart. Jump sideways over each of the bags aiming to land soft each time. 30 seconds

Close hand press ups: 15 reps

Workout 2 (Back, legs, biceps, abdominals)

Renegade rows: 10 reps per arm

Wide leg squat: Hold a powerbag across your chest and perform a squat with your feet wider than your hips and toes pointing slightly out. 15 reps

Step jumps: Perform a 2 footed jump onto the step aiming to land soft by bending your knees on impact. Step down and repeat. 30 seconds

TRX Rows: 15 reps

Lunge with bicep curl: Hold a pair of dumbbells and perform a front lunge. As you bend your knees and lower your hips curl the weights up towards your shoulders. Step back and repeat leading with the opposite leg. 12 reps (6 per leg)

TRX Jump lunge: 30 seconds

2 Handed kettlebell swings: 15 reps

Stand to kneel: Hold a weight plate at chest height and from a standing position kneel down placing one knee at a time onto the floor. Stand back up and repeat. 15 reps

Hammer strikes onto tyre: For this exercise we used a 14lb hammer and swung it over head and striking down onto a large tractor tyre. For this exercise you could replace it with overhead medicine ball slams. 30 seconds

TRX Bicep curls: 15 reps

After 3 circuits were completed we did 3 abdominal exercises. Again these were performed in circuit fashion with a 90 second rest in between each circuit.

Roll outs: 12 reps

Medicine ball v-sits: Perform a v-sit whilst holding a med ball on your chest. 12 reps

Plank with up and down movement: Start in the plank position on your elbows. Hold for a second and then push yourself up onto your hands so your arms are fully extended. Return to the start position and then repeat. 10 reps

Next week’s session we will be increasing the aerobic exercises up to 40 seconds and reducing the rest periods down to 1.45 between circuits