Muscle Building Fat Burning Workout #1

If you want to get a full body fat burning workout while building size and strength, this is a good place to begin. If you just want to burn body fat, then use light weights. If you want to build lean muscle mass, then go as heavy as you can for 6 -10 reps.

Helpful items for this workout

Workout Info:

Warm Up:

• Your warm up should consist of 5-10 minutes of consistent movement. Your blood needs to be flowing and your heart rate up slightly before beginning this workout. You will be focusing on your legs, butt, back, torso, back and entire upper body.  Without a proper warm up, you could pull a muscle or cramp up very easily.

Clean, Press, Squat :

• Total of 9 Reps: Using a curl-bar, lift weight to your torso and then swing up to chest. Press above head so that your arms are fully extended and then lower back to chest slowly. Perform a squat as low as possible while holding weight at chest. Return weight to floor slowly. (This constitutes one rep)
• Complete same routine until the point where you lower the weight to your chest. Step to the left with left foot on floor and right foot elevated only a few inches on blocks. Squat and return to do the same on the right side.
• See images below for visual instruction.

Clean Press Squat Middle

Clean Press Squat Left

Clean Press Squat Right

Hop Over Ball Pushups:

• Burn Out: Start in a plank position, body centered with the ball and legs spread apart. Place your left hand on the floor and your right hand on the ball. Perform an explosive push up, hopping your body to the opposite side of the ball (right hand on floor, left hand on ball). repeat until you cannot complete anymore push ups in this manor. Move the ball out of the way and continue hop across push ups without ball or platform until you can do no more.
• NOTE: Please do not perform ball push-ups until you are strong enough and can control your movements. Substitute ball for something lower and more stable to build up strength.
• See image below for visual instructions.

Hops Over Push Ups

Chin Ups Followed by Assisted Chin Ups:

• Burn Out: Complete as many chin ups as you can and follow it up immediately with as many Assisted pull ups as possible. Feel the burn.
• NOTE: You can do assisted pull ups however you desire. Use a chair, a resistance band or any other way you can think of.
• In the image below, I am showing the assisted pull up using a resistance band.  I hooked the handles of the band on the bar and stretched the band down under my knee. Please be careful to not allow the band to slip off of your knee if you are going to use this approach.
• See video above for video instruction.

Chin Ups and Assisted Chin-Ups

Bar Dips Followed by Assisted Dips:

• Burn Out: Complete as many Dips as you can and follow it up immediately with as many Assisted Dips as possible. Feel the burn.
• NOTE: You can do assisted Dips however you desire. Use a chair, a resistance band or any other way you can think of.
• In the image below, I am showing the assisted Dips using a resistance band.  I hooked the handles of the band on the bar above and stretched the band down under my knee. Please be careful to not allow the band to slip off of your knee if you are going to use this approach.
• See video above for video instruction.

Dips and Assisted Dips

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No Responses to “Muscle Building Fat Burning Workout #1”

1. Muscle Building Fat Burning Workout #2 | GarageBodyTV says:

   September 18, 2010 at 11:14 am

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