Category Archives: Cardio

All Fat Burner Workouts will be listed.

Chest Workout

Circuit Saturdays

Squats – Speed Pulls – BodyWeight Pump
Warmup: Back extensions 20 reps, Weighted Crunches 20 x 15lbs KB
Back Squat (5 count pause): 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs, 1 x 305lbs, 1 x 315lbs, No Pause Reps: 5 x 315lbs, 15 x 225lbs
8 Sets Speed Pulls: 2 x 225 plus bands
5 Rounds – Body-weight PUMP Circuit
Pull-ups 10, Dips 20, Push-ups 20, Good Mornings 10 reps, 100m row
Nutrition
11am – 4 Protein Pancakes, Glass of almond milk, 2 eggs
5pm – 8oz Ground Beef, ½ cup of Veggies, ½ avacado
7pm carb spike – 1 lenny & larrys cookie

Cardio, Squats & Deadlift

1 Mile Stationary Bike Squat: 10 x 135lbs, 10 x 225lbs, (2) 3 x 315lbs, PauseSquats: (3) 5 x 225lbs

Dead Lift: (3) 3 x 315lbs, (2) 1 x 405lbs, Drop Set: 15 x 315lbs, 16 x 225lbs, 27 x 145lbs

HILT workout

4 Rounds: 10 x 135lbs: Squats, Push Press, Power Clean4 Rounds

landmine thruster: 10 x 45lbs, landmine sumo deadlift: 20 x 45lbs, landmine thruster: 10 x 45lbs, landmine split-kneeling press (left): 10 x 45lbs, landmine split-kneeling press (right): 10 x 45lbs, landmine thruster: 10 x 45lbs, landmine towel T-bar row: 20 x 45lbs, landmine thruster: 10 x 45lbs, landmine hot potato press: 20 x 45lbs

Squat + Cardio 

Squats: (3) 25 x 135lbs, Pause Squats: (3) 10 x 135lbs30 Minute HILT Cardio

MIN SPEED INCLINE

3 – 3.5 – 8

2 – 5 – 8 

1 – 3.5 – 8

2 – 5 – 8 

1 – 3.5 – 6

2 – 5.5 – 6

1 – 3.5 – 6

2 – 5.5 – 6

1 – 3.5 – 4

2 – 6 – 4

1 – 3.5 – 4

2 – 6 – 4

1 – 3.5 – 2

2 – 6.5 – 2

1 – 3.5 – 2

2 – 6.5 – 2

5 – 2.5 – 15