0:00 The New Year is almost here – don’t make the same mistake almost every resolutioner makes!
As soon as the calendar changes over, the gyms are flooded with new gym-goers determined and motivated to finally make a change to better their bodies and lives – which is great.
The problem is most people assume you can reverse 10 years of bad habits with one day of torture, so they rush into things and crush a 3 hour brutal workout on day one, get insanely sore the following days and are left with zero desire to workout again.
So instead of going 0 to 100 and inevitably crashing. Today we’re gonna get you the jump-start you need to truly transform your physique.
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Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today, I’m gonna run you through a short, yet super effective full body workout that will skyrocket your metabolism, challenge your whole body, yet allow you to stay motivated and continue making steady progress week by week as you head into the New Year.
And the best part, it can be done with no equipment in only 8 minutes – so there’s absolutely no excuses!
So grab your gear, chug back your PPK and get ready for one of the best ways to start off the New Year!
2:39 Workout Info:
For this workout, you’ll perform 8 exercises, in circuit fashion.
You’ll perform each exercise in Tabata interval style, meaning you’ll give 100% intensity for 20 seconds then have 10 seconds to rest and prepare for the next exercise.
Once you’ve completed all 8 exercises, that’s the end of round 1.
Your goal is to complete 2 rounds back-to-back with no additional rest in-between exercises, making this an 8-minute non-stop fat burning session.
Push yourself and really give your all!
Now let’s get going!
3:20 Exercise #1: Squats
Brace your core, chest up, back straight, keep your knees tracking out in line with your toes, and squat through a full range of motion, maintaining proper form. Drive through your heels explosively to the top! Fast, explosive concentric, slow controlled eccentric.
3:41 Exercise #2: Push-ups
Setup in a plank position with your hands underneath your shoulders, feet together, body straight like a board – don’t allow your hips to sag or stick up in the air. Lower under control until your chest is just above the ground, then explosively push yourself back up to the top.
If these are too challenging for you, you can start performing these from your knees and gradually progress towards full push-ups. Just make sure to keep your body straight throughout the movement, no raising or lowering those hips.
4:14 Exercise #3: Jumping Split Squats
Setup in a lunge position, keep your core braced and chest up, drive your front heel through the floor and explode up into the air, switch legs mid-air and cushion the landing then repeat alternating side to side.
4:32 Exercise #4: Dips
You can perform these off a bench, ledge or sturdy chair, with your feet on the ground or propped up. No pausing at any point during the movement – just like a piston in an engine. Full stretch at the bottom then explode up to the top. Fast explosive concentric, slow controlled eccentric.
4:54 Exercise #5: Supermans
Lie face down with your legs straight and arms extended above your head, raise both at the same time to imitate superman flying, lower back down under control and repeat. This is a great way to work your back without the need for any equipment.
5:12 Exercise #6: Russian Twists
Sit with your legs raised parallel to the floor – lean back – and twist, hitting the ground beside you alternating side to side. Think agility and twisting from the core.
5:27 Exercise #7: V-Ups
Lie with arms and legs extended straight, perform a crunch raising your legs and arms at the same time to form a V at the top, when your legs are at the top crunch up hard and reach your hands up to touch your toes, then slowly control back down.
5:47 Exercise #8: Burpees
Drop to the ground in plank position, body straight like a board, perform a pushup, hop back to your feet and explode into the air – think speed and explosiveness with these.
And that’s this week’s Faster Fat Loss™ Workout! Congratulations!
6:06 Workout Recommendation:
Perform this workout 3 times this week, aiming to improve your intensity each workout to step up your fat burning results and start the New Year off right.
Thanks for watching, have a Happy Holidays and keep training hard!
#FasterFatLoss #BodyweightWorkout #NewYear2021