MTRW: Fat Burner

Hi guys,

I got kicked out of my gym after being a member for one day. My Crunch membership was canceled because I was working out with my boyfriend (they thought I was training him under the table and he is my client, never really bothered to ask just send me an email saying my membership is canceled) and since I am independent trainer (even though I applied with them company that day and send in my application) they were worried that I will steal their clients and run off. So until my basement is renovated (after I get my taxes) I will be working outside. I tell though, I could not feel my toes on Tuesday. So really hoping it will be getting warm soon and the rain will slow down.

That said here is your fat blasting and muscle building workout.

Set up your Gymboss timer as a stop watch | 6 exercises | 5 rounds | 1st round – 10 reps, 2nd round – 15 reps, 3rd round – 20 reps, 4th round – 15 reps, 5 th round – 10 reps | weighted vest – mine is 20 lb

  • Front kick + lunge backwards (repeat on each side)
  • UGI or medicine ball squat + push up
  • UGI  or bench dips
  • Sprints
  • Plank shoulder Tap

Exercise Despritions:

The main focus is core, feet, glutes, and legs engagement to prevent injuring to your lower back and ensure spine alignment while carrying out multi-plane movements.  During squatting or lunging knees should not go pass your toes. When squatting down to place your UGI ball on the ground hinge at the hips and and maintain neutral spine. In a push up position your shoulders should be back and away from your ears, elbows close your torso, shoulders over the fingers, mid deltoids aligned with your middle finger (no pain in the wrists should be experienced at any time). While dong a plank your shoulders and hips should be parallel to floor, if you notice yourself tilting engage your inner thighs (feel as if you are puling the ground together with your feet), glutes, and abs to stabilize the spine and pull your shoulder back and down toward your back pocket (scapular depression and rhomboid actuation).

  • Front kick + lunge backwards (repeat on each side)

  • UGI or medicine ball squat + push up

  


  • UGI  or bench dips

 

  • Plank shoulder Tap

Stretch and enjoy a post-workout snack.

Svetlana

Esse Liber Fitness – Free To Be Fit

Click bleow to get a Everlast or UGI soft medicine balls (come in a variety of weight options to help you progress and build on your individual needs), Gymboss Interval Timer,  or a weighted vest , and start seeing your fat melt away to reveal lean and sexy muslce:

               

Hyperwear