Total body fat loss workout

Try this total body workout to burn fat, improve athleticism and build muscle definition.

This was our quad dominant total body workout session. We included a full dynamic warm up, mobility and core section as well as 3 strength circuits consisting of a lower body quad dominant exercise followed by an upper body push and/or an upper body pull exercise. This is what we did:

Dynamic warm up (take 5 minutes to work through):
- Jumping jacks x 20
- Seal jacks x 20
- Squats x 12
- Lunges x 12
- Reverse lunges with reach over the top x 12
- Lateral lunges x 12
- Inchworms x 8
- Press ups x 8

Mobility and glute activation (hips) x 2 rounds:
- Feet to hand x 30 seconds (press up position. Move right foot to right hand. Return to start position and change sides.)
- Kneeling hip abduction x 15 each leg (Kneeling on all 4's. Kick knee out to side. Keep hips square and knees bent.)




Core conditioning x 3 rounds:
- Gym ball plank x 30 seconds
- Running man sit up x 12 (Lay on your back with your arms by your side. Sit up by leading with your chest and raising your arm and alternate knee.)




Strength and conditioning:
1a) Front squat x 12
1b) Lat pull down x 12

2a) Leg press x 12
2b) Dumbbell push press x 12

3a) TRX pistol squat
3b) Lying triceps extension (Dumbbell) x 12
3c) Standing biceps curl

Cool down and stretch off for 10 - 15 minutes

Post workout shake:
Blueberry and 100% natural peanut butter with Impact vanilla whey

Enjoy, let us know what you think

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Have a good day

Matt