Workout of the Day #2

I 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 2
Foundation Work: Sets x Reps @ Suggested Weight

Circuit (c)

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

or

Foundation Work 1 (fw)

• A Barbell Shoulder Press 3x10
• B Barbell Squat 3x10
• C Barbell Bench Press 3x10

*note1: they all can be done as a circuit (C) or complete each exercise before proceeding to the next exercise (fw)
*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

• A.1 Thrusters w/ 2 db (squat then shoulder press)
• A.2 Bent over row bb (barbell)
• A.3 Stability ball dumbbell chest press (elbows close to the body)
• A.4 Stability ball rollouts
• A.5 Rest

Superset 2

• B.1 Bulgarian split squat (left leg)
• B.2 Bulgarian split squat (right leg)
• B.3 Stiff legged Romanian deadlifts
• B.4 Stability ball crunches (hands up or by ears)
• B.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.