Charts for Four Week Fat Burning Routines

Simply Core Program

The Best Exercises for Core Strength

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I suggest making photocopies of these charts to help you keep track of your workout each day. For the circuit do either the gym routine or the home routine. Remember, during any single week you will be doing the circuit and steady-state cardio on days 1,3, and 5 and the core exercises and interval training on days 2,4, and 6. Make sure that you warm up for 5 or 10 minutes before doing the circuit and core exercises for 5 to 10 minutes, either by doing light calisthenics, stretches, or 5 minutes on the treadmill.

Gym Circuit Chest Press Leg Press Seated Row Leg Curl

Lateral Pull-down

Repetitions

Gym Circuit Hip Adduction Shoulder Press Hip Abduction Abdominal Crunch Back Extension

Repetitions

Cardio Routine

Do the cardiovascular exercise of your choice, working to an ITT intensity level of 4-5.5 for men and 3.5-4.5 for women.

Home Circuit Push-ups Wall Squat Bent-over Row Lunge

Shoulder Press

Repetitions

Home Circuit Outer Thigh Lateral Raise Inner Thigh Standard Crunch Press-ups

Repetitions

232 The Fat-Burning Bible Cardio Routine

Do the cardiovascular exercise of your choice, working to an ITT intensity level of 4 to 5.5 for men and 3.5 to 4.5 for women.

Core Exercises Repetitions

Standard Crunch _

Reverse Crunch _

Oblique Crunch _

Reverse Trunk Twist _

Bridge _

Core Exercises Repetitions

Superman or Superwoman _

Cross-Body Lift _

Back Raises _

Side Twists _

Cat Stretch _

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