Workout of the Day #1I will be posting example workouts for those looking for workout plans, new ideas, new exercises. Today is a Fat Burning & Muscle Building Routine. It can be completed within the hour and adjusted according to sets and exercises. We will start databasing exercises as we add workouts.

Workout 1
Foundation Work: Sets x Reps @ Suggested Weight

• Shoulder press w/ barbell (bb), dumbbell (db) or kettlebell (kb) 3x10
• Squats w/ bb,db or kb 3x10
• Pushups or Stability ball db chest press 3x10

*note1: they all can be done as a circuit, individual or superset with a core exercise
*note2: rest 45 seconds at the end of one set of the circuit to recover. Exercises should be done for strength and should be tough on the 10th rep

Fat burning/ muscle building circuit

Superset 1

• 1.1 Thrusters w/ 2 db (squat then shoulder press)
• 1.2 Overhead plate walk OR heavy db carry and walk
• 1.3 Bent over rows w/db or kb OR lat pulldowns
• 1.4 Woodchoppers through body w/ medicine ball
• 1.5 Rest

Superset 2

• 2.1 Deadlift w/ bb, db or kb
• 2.2 Stiff legged deadlifts w/ bb, db or kb
• 2.3 Kettlebell swings (16kg for women, 24kg for men) OR Body weight alternating lunges
• 2.4 Body saws w/ plate OR planks
• 2.5 Rest

*note 1: circuit should be set up for 45 seconds of work, 15 seconds of rest between exercises and then 45 second to 60 seconds of cooldown after the 4 exercises are completed (which is 1 superset).
*note 2: complete each superset 3 times or 4 times max if time permits.