Every fat loss session begins with basic strength work, and then moves on to the "grind", which is the money-maker for fat loss. This session involves pull-ups. If you cannot do pull-ups, you should substitute inverted rows.
- Barbell & rack
- Pullup bar, rings or something to do inverted rows with
- 100 single unders
10 Row with light barbell
10 Lunging dislocates
- Work up to a moderate weight on military press (should be about 70% of 1RM). Do one all out set- you should get a minimum of 5 reps, but aim for 10+.
- Starting at half of your "all-out" sets, do a reverse ladder.
--Pullups: If you are able to do at least 10 pull-ups, you should do a set of 10 between every set of military press, even the warmup sets.
A: 5 Rounds:
40 seconds Heavy Sled Drag
80 seconds recovery
B: KB Complex:
50 Man Makers with light DB's or KB's- try to do without stopping!