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Featured
Nutrition
Strong Kitchen (Recipes)
Training
Uncategorized
Workouts

THE FAT SHREDDER

 

Say BA BYE to stubborn fat with this intense workout planned designed to keep your metabolism elevated throughout the day, to promote fat loss. The workout is based on a mix of Weights and HIIT( High Intensity Training) proven by many studies is one of the best forms of cardio to torch fat.

DIET : Low Carb, High Protein, Moderate Healthy Fats

Duration : 4 weeks

Fat Loss
DAY 1 SETS REPS
Barbell Squats 5 10,8,6,6,5
Sumo Squats 5 10,8,6,6,5
Deadlifts 5 10,8,6,6,5
One Arm rows 5 10,8,6,6,5
Weighted Push ups 5 10,8,6,6,5
Snatch press 5 10,8,6,6,5
Tricep Dips 5 10,8,6,6,5
Bicep Curls 5 10,8,6,6,5
Time
HIIT TRAINING 20 minutes
DAY 3 SETS REPS 1 minute rest periods
Dumbbells Step ups 3 20
Kettlebell swings 4 20
Dumbbells lunges 4 15
Romanian deadlifts 4 12
Planks 3 1 minute each
HIIT Training Time
20 minutes
ABS Circuit SETS REPS
Leg raises 4 15
Leg pulls 4 12
Bicycle crunches 3 12
Scissor kicks 3 12
Flutter kicks 3 12
Hanging  leg holds 3 1 minutes x 3
DAY 4 : Rest
DAY 5: Repeat DAY 1
DAY 6: Repeat DAY 2

* However following the same program over a month will result in muscle plateau due to the body adapting to the training program, hence we recommend to change the training program and the diet plan following 1 month to continuously see progress.

Sign up for Strong.lk Online coaching program, where we make affordable customized training programs and diet plans to suit your training goals.

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