Monday Fat Blast Workout

Posted by James Villepigue

20
Jun, 2011

6 comments

A Fat Burning & Body Toning Workout…By James Villepigue
(Today’s Muscle Focus: Legs/Shoulders/Biceps)

Hey Burst Bouters,

I hope you had a great weekend. Even more, I hope you’re ready to jump back into the week…Today’s Burst Bout will certainly help you start that week off right, so don’t procrastinate and let’s get started…

Grab your GymBoss Timer and set it to 45 seconds of work and 15 seconds of rest.

As always, before you actually begin training, please take a minute or two to first review the Exercise Burst list. This will help you by allowing you to both set up your exercise Burst stations and looking over your exercises will help you mentally prepare and improve your performance = better results.

Today’s work-to-rest ratio are designed for the following:

  • Work time – 45 seconds is long time, so choose a weight that you can lift for that duration – you want it to be heavy enough to really stimulate the muscles, but manageable where you don’t die out before the 45 seconds is up.
  • Rest time — 15 seconds is not allot of rest time, so have your bottle of water & towel set in one spot, so you can quickly get to them and back to your next exercise Burst.

Here’s Today’s Step-By-Step Video Guidance…

A look at today’s Fat Burning Exercises…

Strength based Burst Bout Portion – 45/15 W-T-R

  1. Step Ups
  2. Squats
  3. Upright Row
  4. Lateral Raises
  5. Alternating Biceps Curl
  6. Stiff Legged Deadlift
  7. Reverse Two DB Curl
  8. Front Lunges
  9. Piston Presses
    1 Minute Rest

Perform 3 total Bouts = 26.25 Minutes

Cardio Based Burst Bout Portion

Jump rope 250-500

Perform in 100 Jump Increments = Approximately 4-8 Minutes

Today’s Total Burst Bout Time = 30.25-34.25 Minutes

Your Burst Bout recap:

  • For that strength based Burst Bout portion, set your GymBoss Timer to 345/15. Perform 3 total Bouts.
  • For that cardio based Burst Bout, perform Jump Rope in 100 jump increments; with 20 seconds rest in between.

Grab the following gear to lose the most from today’s Burst Bout Workout:

Have a great Monday, Burst Bouters!

Keep Going!

Your Coach,

James Villepigue

Some other Fat Loss training routines for fast weight loss:

 

 

Posted in Build Muscle | Toning Exercises, Cardio Workout Routines, Rapid Fat Loss Workouts, Strength Training Workouts by James Villepigue | 6 Comments

6 Comments "Monday Fat Blast Workout"

  • Lucas says:
    June 20, 2011 at 1:14 pm
    Reply

    Hey James,
    First, I’d like to say the new techniques for doing chest exercises have made a huge difference. I actually feel soreness in my chest after I workout now. So thank you! Next I would like to know how I can take my hip flexors out of the equation when I do my ab workouts. They are so tight now and they even stick out when I flex my abs. I feel like they aren’t allowing my lower abs to really pop. Any advice?

    Thanks again,
    Lucas

    • James Villepigue says:
      June 20, 2011 at 1:45 pm
      Reply

      Hey Lucas. Great to hear that the chest training techniques are working!

      Okay, as far as hip flexors go, it’s a big problem for most people when training the lower abs. When you do hanging leg raises, there is not allot of movement in the trunk, therefore the stimulation you feel in the abdominals is more of a static contraction
      that happens as a result of the abs being engaged to lock the pelvis into place. So, you will hit both the abs statically and the hip flexors will no doubt be working big time…

      One thing you can try while doing hanging leg raises, is when you’re hanging, don’t allow your legs to hang all the way down…lift your legs to mid-point and lock them there – Now curl your legs up and focus on a shorter distance and I want you to focus on really contracting the lower abs strongly when the legs are at the top of the movement.

      You must understand Lucas, that as much as experts like to think that the upper and lower abs work independently from one another, they actually do not. You can slightly activate one more so than the other, but no matter what, if one area is being stimulated, the other is also…

      The great news about this, is that even crunches will work the lower abs. Also remember that you get the most abdominal stimulation in the first 30-45 degrees of crunch movement – This is about the distance of the shoulders coming off the floor.

      If you want to get the greatest stimulation possible, Lucas, I want you to isometrically contract your abdominals as you’re moving…in other words, while performing the crunch, begin with a static contraction and then start crunching – These two actions will
      recruit maximum muscle fibers and you will absolutely be doing everything you can to work those bad boys.

      Also, don’t be afraid to use resistance, as the abs are so use to being stimulated, that a little shock & awe will challenge them more and help them develop more.

      To get the ABsolute most from your abdominal training, make sure to mix your training up and change up the training variables – What I call the Muscle Shuffle approach:

      Switch up the exercises, the number of exercises performed, the sequence of exercises performed, the repetitions and sets, the amount of resistance, the exercise angle or position, the exercise tempo aka speed, the time under tension and even the type of contraction i.e. static versus actual movement of the spine and trunk.

      Lucas, have you tried bicycles? One of my favorites is the Bicycle Maneuver, as it involves all areas of the abs.

  • Lucas says:
    June 21, 2011 at 12:28 pm
    Reply

    Wow, that was a quick and really awesome response, thanks! Lol and yes I do your “six in five” upper and lower ab workouts a couple times a week, which involves bicycles. They kicked my tail at first.

  • Ryan says:
    June 28, 2011 at 10:56 pm
    Reply

    As much as I hate to admit it i can not do jump rope I am completely awful at it. That being said lol would going to town on a heavy bag for 25 to 35 mins get almost same results? Or is there something else compareable? I love using my heavy bag and what I have heard is that hitting the heavy bag for 20 mins is compareable in cardio as running a couple miles. Is that true you think in your opinion? Thank you so much for your time this site is great could not ask for more……..

    • James Villepigue says:
      June 29, 2011 at 6:05 pm
      Reply

      Hey Ryan. Bro, I hear you…Most days I don’t even like jumping rope, so YES, hitting that heavy bag is great! The key to optimal results with it, is the degree of intensity you put into it. I would set my GymBoss Timer to like 10 rounds/Bouts of a work-to-rest-ratio of 60/30 and attack the back with a fury. Please make sure that you wrap your hands and wrists properly, as it absolutely can do damage…especially if you’re hitting hard. Check out my friend Ross Enamait’s site @ RossBoxing.com. He’s awesome with htis stuff, Ryan.

      Thanks Brother,

      All Best,
      James

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