12
Nov, 2009
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
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