Complete this 1 time as a circuit…This routine is great for burning fat. Enjoy.
1. Run/Jog 1 mile
2. 30 Lunges (15 each leg)
3. Run/Jog 0.5 miles
4. 20 Squat Jumps
5. Sprint/Run Hard 400 meters (about a quarter mile)
6. 15 Squat Thrusts (Burpees)
Bench Press 5 Sets of 4-6 Reps
Deadlift 3 Sets of 4-6 Reps
Barbell Bent Over Row 3 Sets of 4-6 Reps
Hang Power Clean 3 Sets of 4-6 Reps
Full Squat to Overhead Press 3 Sets of 4-6 Reps
Walking Lunges 3 Sets of 12 Reps (6 each leg)
Burpees 3 Sets of 15-20 Reps
Straight Leg Deadlift 5 Sets of 4-6 Reps
Regular Pull Ups (Full Extension) 3 Sets of 4-6 Reps
Jump Rope 5 Minutes
-The MidwestFit Team
This exercise routine was taken from Men’s health.
It can be found here: Explosive Countdown
“This is a heart- and lung-busting cardio workout that you can do almost anywhere. But we guarantee that you’ll be surprised at how difficult it is. To get the most out of it, add it on to the end of your regular workout. It’s one of the best ways to finish off an exercise session—which will help you finish off the fat, too.
How to do it: Alternate back and forth between the jump squat and the explosive pushup, without resting. In your first round, do 10 repetitions of each exercise. In your second round, do 9 reps. Then do 8 reps in your third round. Work your way down as far as you can go. (If you get to zero, you’re done.) If that’s too hard, go ahead and start with a lower number. If it’s doable, try to raise the reps you start with each time you do the workout.”
-the MidwestFit Team
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