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Sample Workout Program to Help You Burn Fat and Build Muscle!

January 04, 2013
by Ankur Garg
Sample Workout Program to Help You Burn Fat and Build Muscle!

You want to lose weight?  More specifically lose fat, right?

Put on a little muscle?

Just get smaller?

This program will help you with those things with a fine balance of cardio and strength training.  Now, go heavy – hit it hard!  Sweat your butt off!  Get sore!  Put in some hard work and you can and WILL achieve your goals!!

Day 1: Chest/ Back Strength Day

Warm Up Stretch
Circuit 1 – Three Times

High Plank, shoulder taps x 10 each

Crab Taps x 10 each

Squat/ Inchworm/ Push up x 8 (combo move)

Circuit 2 – Three Times

Chest Flyes on SB x 10

Incline Push ups x 15

lat pulldown bar x 12

Jumping Jacks x 20

Circuit 3 – Three Times

Alternating rows x 12 each arm (seated or split stance)

SB Rollouts x 12

SB Tuck/ Push ups x 10

Burpee x 10

stretch

*Bonus – perform 3 sets of 10 chin ups during this workout, then head over towww.facebook.com/thegetinshapegirl to tell us how badass you are!!  :)

Day 2: Cardio Day

Choose your cardio!  Run a few miles.  Try Zumba.  Climb stairs – inside on the stairmaster or outside at a stadium.  Just get your sweat on and get your heart rate up!

Day 3: Legs/ Abs Strength Day

Legs & Abs Workout

Warm Up Stretch
Circuit 1 – Three Times

Lying on back, scissor kicks x 30 sec

Lying on back, flutter kicks x 30 sec

Squats x 30 sec

Wall sit x 30 sec

Circuit 2 – Three Times

Alternating forward lunges x 12 each leg

SB Hamstring curls x 12 each leg

Broad Jumps x 12

Reverse Crunch x 15

Circuit 3 – Three Times

Wide Leg Squat x 15

Medball Jacks x 10

Side Plank dips x 10 each side

Crunches x 20

stretch

*Bonus – perform 100 calf raises during this workout

Day 4: Cardio Day

Day 5: Cardio Day

Shoulders & Arms workout

Warm Up Stretch
Circuit 1 – Three Times

Walking plank x 20 (high plank/ low plank)

High Plank, knees to elbows x 10 each

Side Plank x 30 sec each side

Circuit 2 – Three Times

Arnold Press, standing on blue side of bosu or seated on SB x 12

Lateral raises x 12

Upright rows x 12

X-climbers x 20 each leg (flipped upside down Bosu if available)

Circuit 3 – FOUR Times

Skull Crushers on SB x 12

Tricep Overhead extensions x 15

Circuit 4 – FOUR Times

Alternating bicep curls x 10 each

2-arm hammer curls x 15

stretch

*Bonus – perform 3 sets of 15 tricep dips during this workout

Day 6: Cardio Day

Day 7: Rest Day

The post Sample Workout Program to Help You Burn Fat and Build Muscle! appeared first on About Time.

January 04, 2013
by Ankur Garg

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