Advanced Total Body Workout
This is an advanced total body workout for fat burning and building lean muscle…by Brad Campbell
I promised one of my loyal TopFatLossTrainer readers that I’d post a killer new total body workout video that they could use to step up their fat loss results and take their body to the next level. I filmed this advanced dumbbell routine a few weeks ago for the upcoming membership site, but thought it was the perfect workout to share with this VIP member…so I figured what the hell…might as well share it with everyone for free…cuz that’s how I roll baby.
You can do this total body workout at the gym or from home, as long as you have a challenging (heavy) pair of dumbbells. We’ll hit every muscle group hard, with 4 sets of 8 repetitions for each exercise. You only get 30 seconds of rest in between sets, so it’s a very metabolic weight workout…meaning it does a great job of boosting your metabolism so you burn more fat for the next 1-3 days after you finish the workout.
There’s one more catch – on each exercise, you’ll be exploding through the concentric (lifting) phase of the movement. This is very similar to the explosive workout videos I posted the other day, with the only exception being that we’re using our speed through the lifting portion, rather than the lowering (eccentric) phase.
This will be easier and more natural to do correctly (using explosive speed through the lowering phase is tricky to perfect and is a super advanced technique that is not even discussed in the literature…at least not that I could find). Check out the workout video and be sure to use proper form, as there’s always an increased risk of injury with these advanced training tactics.
Advanced Total Body Workout (Concentric Explosion):
I suggest using this total body weight training workout 3 times per week with at least 48 hours of recovery time before repeating. Here’s an example fat loss workout schedule you could try:
Monday –> Total body weight training using above workout (every other week do 300 challenge workout)
Tuesday –> Circuit cardio workout followed by 20 minutes of steady state cardio
Wednesday –> Total body weight training using above workout, or 10 minute total body workout
Thursday –> Fat loss cardio workout
Friday –> Total body weight training using above workout
Saturday –> 10 minute plyometric workout, or 45 minutes of interval cardio at lower intensity to allow muscles and legs to recover (example: treadmill or elliptical – 2 mins at 75% effort, 2 mins at 50%, repeat)
Sunday –> Rest
*Record weights used in strength training workouts and total time for challenge workouts and make sure to improve each week. This exact fat loss workout routine can be followed for 4-6 weeks with consistent fat loss and lean muscle gains, as long as you focus on making slight progress (increasing the weight used, using faster explosive movements or decreasing the total time on challenges) each workout session.
To receive more VIP treatment, just put your name and email address in the form below. You’ll receive free fat loss coaching lessons, bonus workout videos, blog updates and more.
Also, feel free to share this advanced workout routine with your friends…unless of course you don’t want them looking lean and fit like you…in which case I’d keep it to myself. 
Now go get to work.
Your Fat Loss Coach,
Brad Campbell
Posted by Brad Campbell | in Fat Loss Workouts, Weight Training Workouts | 29 Comments
Hi Brad, I found your blog the other day and absolutely love it
This is a great workout video that I’m going to start doing. I was looking for a new total body weight routine and this looks so hard! I’ll be doing the cardio workouts you suggested as well. Will give you an update soon
Have a great day!!
Liz
Hi Liz – Thanks for the luv…glad you found me too. Let me know if you have any questions. Talk soon…
Your Coach,
Brad Campbell
Thanks for the workout plan! I’m definitely going to do this for the next 6 weeks and see how much fat I can lose. You really are very inspiring so thank you for all the information. Cheers!
-Rick
Hey Rick – My pleasure man. Let me know how many lbs of fat you lose using this advanced routine. Work hard…
Your Coach,
Brad Campbell
Greetings Brad, cool blog. I have learned a lot from you in just one day. Looking forward to your future coachings.
Hi Amar – thanks man…will be lots more coming each week…stop back often.
Your Coach,
Brad Campbell
Social comments and analytics for this post…
This post was mentioned on Twitter by FatLossTrainer: At-Home Workout Video (new blog post): http://tinyurl.com/yjtefbr #workout #fitness #exercise #health #fatloss #weightloss #diet…
Brad- great workout schedule. Will be using this program to get shredded over the next month! Can’t wait to get my 6 pack. You rock!
Yo TC – thanks for the luv. Getting a 6-pack won’t be a problem with this workout schedule. Keep me updated on your progress.
Your Fat Loss Coach,
Brad Campbell
[...] lots of stuff off the internet, tried a few programs but have decided to follow one in particular..http://www.topfatlosstrainer.com/2009/11/12/advanced-total-body-workout/ instead of doing the bits and pieces I’ve pulled off the net! I like this site, lots of good [...]
[...] Just remember, Fergie’s weight is 105 lbs and she’s 5’2” tall. Her workout is great for someone who already has a very low percentage of body fat…but if you need to lose a good amount of fat still, I suggest you try the following workout routine that I designed specifically for fast fat loss: Advanced Total Body Fat Loss Workout. [...]
Hi Brad,
First day of your suggested workout. Bought some rusty old dumbbells (30kg total weight) and did the Monday workout…I think I can add a little more weight. It was hard but I want to push myself more especially on the last sets which I was finishing a bit too comfortably. I’ve never done this kind of “explosive’ training before but I can feel the difference…it’s a refreshing change!
Enjoyed it if that’s the right term!! I’ll post my training, stats etc on my blog (http://mytraining.blog.com/) and folks can have a look see how it’s working for me if they wish.
Rob
Hey Rob- good for you for realizing you still had some gas left in the tank…soon you’ll be going a lil harder every workout. You’ll really like the changes that come from using these advanced techniques. You should feel different after doing these workouts – almost like you can sense your metabolism burning through calories faster and faster. Keep me updated on your progress.
Your Coach,
Brad
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[...] like most people and still need to lose a lot of fat to get ripped, you’ll need to follow an advanced fat loss program until you look like Taylor Lautner did in his ‘before’ picture shown above (well, you [...]
[...] workout http://www.topfatlosstrainer.com/2009/11/12/advanced-total-body-workout/ is Monday’s repeated. I did it with the same weight on my dumbbells (30kg…need to get [...]
[...] use heavy, compound, total body weight training combined with plyometrics, hardcore intervals and advanced fat loss techniques, like supersets, [...]
[...] blah blah….excuses!!! Anyway, I did Friday’s workout first thing this morning http://www.topfatlosstrainer.com/2009/11/12/advanced-total-body-workout/ I want to add a little weight to my dumbbells every workout, but it’s proving a nightmare [...]
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Really nice format to your workouts brad, really emphaizes losing fat but also aims to build muscle and even explosiveness with the plyometrics
[...] this challenge-like workout routine sometime this week and let me know how it goes. I think you’ll experience a whole new level [...]
im thinking about changing my workout plan to this…does this really seem to work brad?
Yes, this plan is very aggressive and will produce fantastic results when combined with the proper lean body diet. Tear it up.
-b
okay thanks! also should any ab work along with this? crunches or planks or anything? or will they just come naturally with this workout?
I don’t recommend direct ab training unless: you notice you have weak abs, you simply like the “feel” that ab training gives you (visualizing 6-pack due to soreness), or you’re in the single digits of body fat% for guys and aren’t happy with how they look (you may need to sculpt them slightly). Unless you fall into 1 of these categories, I recommend spending your time on fat-burning and muscle building (yes, they’ll be worked plenty within the total body workouts). Some of my workouts do incorporate planks, too.
-b
[...] —> Use this workout routine to get ripped: Advanced Fat Loss Workout Routine [...]
Hey Brad. hoping to get started on this routine. Is there any other way/exercise I can do instead of the standing shoulder press. I dont have the ceiling height where I workout to fully extend my arms. I have tried the exercise sitting and kneeling but I cant generate the momentum to explode a heavy weight upwards. Any ideas would be great, cheers.
Hope you received my email regarding this question; seated presses would be fine
-b