Training  Goal:  fat  loss

Principles and Techniques:

• High intensity work with little or no rest (interval or circuit training) to deplete glycogen and create oxygen debt
  
• Focus on compound, multi-joint exercises that involve as much muscle at one time as possible
  
• Train the whole body at every workout
  
• Alternate or combine upper body and lower body exercises 
  
• Progress by (a) doing more reps in the allotted time, (b) increasing time of work intervals, and/or (c) decreasing time of rest intervals

Nutrition: 

• create a caloric deficit (start with ~500 calories below maintenance level and adjust from there) 
• focus on protein and vegetables – carbs after exercise
• once per week, have a “cheat”/reward meal 

EXAMPLE WORKOUT:

Set a timer for 30 seconds work, 5 seconds rest/transition.

1A. DB curl + squat + 1-arm overhead press – 30 sec
              - 5 sec transition -
1B. Pushup-position DB row, alternating 4 reps/arm – 30 sec

             Rest 35 sec, repeat superset 2-3 times total

2A. Alternating reverse lunges (DB or bodyweight) – 30 sec
              - 5 sec transition -
2B. Offset pushups, alternating 4 reps/side – 30 sec

             Rest 35 sec, repeat superset 2-3 times total

 Finisher:

 Alternate 20 seconds of each of the following exercises with 10 seconds of rest:

            3A. Squat jumps (or bodyweight squats)
            3B. Burpees
            3C. Jumping jacks
            3D. Cross-body mountain climbers

 Rest for 30 seconds after doing all 4 exercises, then repeat 2-4 times total


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