7/31/2019 Body Weight Fat Loss III
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GB Personal Training 2009It is forbidden to copy, edit or
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Bodyweight Fat Loss III
Workout PlanBy Greg Brookes
OK so you have completed the Movement Preparation Workout Plan
and Bodyweight
Fat Loss I & II, if not go back and complete these first.
Now, we move onto the next
phase, using a different format and more different
exercises.
For these workouts you will be performing 2 circuits of
exercises. Run through the
first circuit without any rest between exercises. Then rest for
the allotted time andthen run through the 2nd circuit. Next repeat
the whole process again for a total of 2
double circuits.
Spend time focusing on getting the movements correct. If you
feel like your form andtechnique is breaking down then stop. Now is
not the time to be building bad habits.
A Word of WarningPlease consult with a medical professional
before embarking on any oftheseworkouts. If during any of these
exercises you feel pain, then stop.Please listen toyour body.
Neither I, Greg Brookes, nor GB PersonalTraining can be held
responsible for anyinjuries that may occur due toyou following
these workouts. These workouts aresuggested as a guideonly.
7/31/2019 Body Weight Fat Loss III
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GB Personal Training 2009It is forbidden to copy, edit or
distribute without permission
Bodyweight Fat Loss III
Alternate between Workout A and Workout B adding 10 seconds of
time onto each
workout for a total of 6 workouts. You should then be completing
all the exercises for
50 seconds each. Ensure that you leave one days rest between
workouts.
Workout A
Exercise Sets Time Tempo Rest
Bulgarian Lunge (each leg) 2 30 secs Normal
Push Ups (Butterfly if necessary) 2 30 secs Normal
Y Squat 2 30 secs Normal
Rotational Side Plank (each side) 2 30 secs Slow 30 secs
Kangaroo 2 30 secs Normal
Fast Mountain Climbers 2 30 secs Fast 30 secs
Workout B
Exercise Sets Time Tempo Rest
Jump One Leg Squat (each leg) 2 30 secs NormalDive Bomb Push Up
(or Butterfly) 2 30 secs Normal
Skaters 2 30 secs Fast
Dynamic Plank 2 30 secs Normal 30 secs
Crab Kicks 2 30 secs Fast
Burpee 2 30 secs Normal 30 secs
