2 Day Intense Fat Loss & Muscle Tone Workout

Workout Summary

Training Level: Intermediate

Main Goal: Fat Loss

Days Per Week: 2

Workout Type: Full Body

Designed By:

M&S Writers (Muscle & Strength)

Description of Workout:

This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.

For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.

Fat Loss & Tone Workout - Day 1
Exercise	Sets	Reps
Sandbag Situps	1	50
Oblique Crunches (each side)	1	30
X Lunges holding dumbbells	1	30 each leg
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Preacher Curl (machine or free weight)	1	30
Seated Calf Raises	1	30-50
Jumping Lunges	1	30 each leg
5min Cardio
Exercise	Sets	Reps
Shoulder Press Machine	1	30
Tricep Machine	1	30
Seated Leg Curls	1	30
5min Cardio
Exercise	Sets	Reps
Inner Leg Machine	1	30-50
Assisted Pull Ups	1	30
Lunges	1	30
5min Cardio
Exercise	Sets	Reps
Leg Raises	1	30
Jump Rope	1	1.5mins
Smith Machine Pull Ups	1	30
5min Cardio
Exercise	Sets	Reps
Mountain Climbers	1	30
Push Ups on Smith Machine Barbell	1	30
Outer Leg raises on mat	1	30 each leg
Butt Kicks (weighted)	1	50 each leg

Fat Loss & Tone Workout - Day 2
Exercise	Sets	Reps
Knee Raise	1	30
Rope Tricep Push down	1	20-30
Seated Rows	1	20-30
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Outer Leg Machine	1	30
Leg Press	1	20-30
Standing Calf Raises	1	30
5min Cardio
Exercise	Sets	Reps
Static Crunch	1	1.5mins
Seated Ball Dumbbell Shoulder Press	1	20-30
Leg Extensions	1	20-30
5min Cardio
Exercise	Sets	Reps
Muffin Tops	1	30 each side
Lat Pull Down	1	20-30
Ball Chest Flys	1	20-30
5min Cardio
Exercise	Sets	Reps
Rope Upright Rows	1	20-30
Standing on One Foot Hammer Curls	1	10 each foot
Dumbbell Lat Raises	1	20-30
5min Cardio
Exercise	Sets	Reps
Hyper-Extension	1	30
Plank (Hover)	1	To failure
Fireman Butt Kicks	1	50 per leg

Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.

• Jumping Lunges are done without weight.
• Butt Kicks are done with 10lb ankle weight on each leg.
• Muffin Tops should be completed with 25lb weight min.
• IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.

Questions About This Workout:

This workout was submitted to Muscle and Strength by personal trainer Bryan Baker.

INTERMEDIATE BOXING/MMA WORKOUT

Workout Summary:

Training Level:	Intermediate
Main Goal:	Muscle Tone
Days Per Week:	6
Workout Type:	Split
Designed By:	M&S Writers

Description of Workout:

This workout is designed for anyone in Boxing/MMA and any combat sports. It’s a 6 day routine based on two compound weight days and four days intense cardio. This workout is for anyone on an intermediate level and beginners should do a 12 week beginners routine before attempting this one.

It was taken into account that most people would be training in proper classes so the day of that class would account for a cardio day on this routine.

Reps Can Be Adjusted To Suit Your Goals:

• Strength = 4-6 reps
• Gaining Muscle = 7-12 reps
• Endurance = 15-20

Workout Schedule:

• Monday: Weight Training
• Tuesday: Cardio/Fighting Practice
• Wednesday: Cardio/Fighting Practice
• Thursday: Weight Training
• Friday: Cardio/Fighting Practice
• Saturday: Cardio/Fighting Practice
• Sunday: Rest Day

Monday & Thursday - Weight Training:

Monday - Legs, Back & Grip Strength
Legs
Exercise	Sets	Reps
Squats	4	15-20
Leg Press	4	15-20
Leg Curls	4	15-20
Calf Raises	5	15-20
Back
Exercise	Sets	Reps
Pull Ups	4	15-20
Lat Pull Down	4	15-20
Seated Row	4	15-20
One Arm Dumbbell Row	4	15-20
Hyperextensions	4	15-20
Grip Strength
Exercise	Sets	Reps
Hand Grips	4	30 (slow reps)

Thursday - Chest, Shoulders & Triceps
Chest
Exercise	Sets	Reps
Bench Press	4	15-20
Incline Dumbbell Press	4	15-20
Shoulders
Exercise	Sets	Reps
Military Press	4	15-20
Dumbbell Press	4	15-20
Upright Rows	4	15-20
Shrugs	4	15-20
Triceps
Exercise	Sets	Reps
Dips	4	15-20
Close Grip Bench Press	4	15-20

Tuesday & Friday - Cardio & Bag/Pad Training:

Fighting Practice 30 mins (using bags or pads)

Example of practice for BOXING:

• 3 mins of Quick Jabs and Strikes
• 1 min rest
• 3 mins of Heavy Strikes
• 1 min rest
• 3 min freestyle combo's

Repeat as many times as possible and push it!

Followed by 30 min jog

Wednesday & Saturday - Martial Arts Cardio:

Fighting Practice 45 mins

Example for Martial Artists:

• Loosen Up by moving through the combinations of your preferred style (Karate = Kata)
• 30 second rest
• 3 mins Quick strikes on bag
• 1 min rest
• 3 mins of heavier strikes
• 1 min rest
• 3 mins freestyle combo's

Repeat as many times as possible and push it!

Followed by 100-200M Sprints

Exercises That Slim Down your Belly

Exercises that Slim Down your Belly

You have to do a lot of different types of exercises to tone down belly fat. You have to do cardio, crunches/ab work and some weight lifting. You also need to vary what you do so that your muscles don't get accustomed to the routine you are doing.

Pelvic Work - the pelvic thrust

Lie on your back, knees bent and your arms lying naturally at your side. As you exhale, bring your pelvis up and tilt it toward the sternum. It's important to keep your lower back on the floor. Hold for 5 - 10 seconds, inhale and let your buttocks gently down. As far as repetitions, do between 10 and 25 depending upon the kind of shape you're in for 3 sets.

Another lower abdominal workout gem entails assuming the same starting position with the knees bent. This time lift those knees up and bring them in with control engaging that lower belly to do so. Bring your legs back down and tap those toes on the floor. For a more advanced version, lift your hips up as well when those knees are hovered above your sternum (knees remain at a 45 degree angle throughout), then drop it and bring the toes to the floor.

Exhale on the way up and use the ends of the fingertips to press the floor and keep the movement in the right direction for lower belly targeting like as already discussed in part 1. To add resistance and make it even harder, cross one leg over the other and perform the same sequence. You’re going to want to do 3 sets of these and as far as reps, see how many you can do the first time before muscle exhaustion and use that as a target for the consecutive sets. Fifteen is a good goal and the slower you work, the harder it will be, meaning getting to muscle fatigue quicker.