Posts Tagged ‘workout routine’

Workout Routine Updates

Sunday, March 7th, 2010

For those of you who do not check the old routines regularly, please see the updated Men’s Full Body Training for Fat Loss and Women’s Full Body Training for Fat Loss, as I have added example HIIT routines to days 2, 4, and 6.

Thanks,

Steve

Fat Loss for Men: A 7 Day Full Body Routine Plus HIIT

Wednesday, January 27th, 2010

Build Muscle, Burn Fat, Get Ripped

Originally posted: 1/27/10
Updates:
2/1/10 updated routine, added Excel spreadsheet workout logs)
3/8/10 added example HIIT routines for days 2, 4, and 6.

Fat Loss for Men
Fat Loss for Men

Many of you are asking for a full body workout routine to burn fat, so here you go.

I have even customized the program for both men and women.

You can skip the details and go straight to the routines if you wish:

The Program

We are integrating 3 full body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.

This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you are able to finish the workout early.

Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.

(more…)

Fat Loss for Women: A 7 Day Full Body Routine Plus HIIT

Tuesday, January 26th, 2010

Build Muscle, Burn Fat, Get Ripped

Originally posted: 1/26/10
Updates:
2/1/10 updated routine, added Excel spreadsheet workout logs)
3/8/10 added example HIIT routines for days 2, 4, and 6.

Fat Loss for Women
Fat Loss for Women

Many of you are asking for a full body workout routine to burn fat, so here you go.

I have even customized the program for both men and women.

You can skip the details and go straight to the routines if you wish:

The Program

We are integrating 3 full body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.

This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you are able to finish the workout early.

Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.

(more…)

MMA Backyard Conditioning Workouts

Thursday, August 13th, 2009

Odd object lifting is great!

Here are some great ideas for putting together some serious conditioning workouts in your backyard:

  • Tire / Sled Drags – You can run backward and forwards; you can use your legs, arms, back, or chest to pull.
  • Tire Flips – Use large heavy tires.
  • Tire Throws – Use smaller tires. You can throw the tires forward or toss them over your head like a strongman keg toss.
  • Sledgehammer – Pick a heavy one and hit the tire with it.
  • Tire Jumps – Jump over the tire, jump into the tire, jump through the tire… be creative and just jump.
  • Various Shoulder Exercises – Press and rotate various objects above, behind, and in front of your head.

That is a very limited list of the things you can do in your backyard, but gives you some great ideas to start with. Variations of these ideas can be seen in the two demonstrational videos below.

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