The Ultimated Guide to Lose Fat
The Training Schedule
Monday — Squats + conditioning*
Tuesday — Bench press + conditioning*
Wednesday— traditional cardio or active recovery
Thursday — Deadlift + conditioning*
Flex Friday — arms and abs, just ‘cause
Saturday — traditional cardio or active recovery
Sunday — traditional cardio or active recovery
*main strength movement, an optional accessory superset, then the conditioning pieces.
*As “two a days” — main strength movement, plus 3–5 accessory exercises in the morning before work, followed by a quick conditioning session after work.
Workout A: Hill sprints
Sprint uphill (30sec on,60sec off) x 10–12 rounds
Workout B: “EMOM” Bike Sprints
(Sprint for 20sec then rest for 40 sec) x 12–15 rounds.
Workout C: Jumping Rope
Jumping : 60sec on ,60sec off for 10 rounds
Workout D: Sled Push
30–60sec on, 60–120sec off Perform 8–10 intervals.
Workout E: Rower Intervals
Beginner : 6–8 sets of 250m
Advanced : 4–6 sets of 500m
Rest time is equal to the rowing time
Workout F: Tabata Protocol
(20 sec on,10 sec off) or (10 sec on,20 sec off)
Rest 2–3 minutes after the tabata and perform a second round.