72 hour solution int/adv workouts - fat loss...

72 Hour Solution Int/Adv Workouts www.FatLossAccelerators.com

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Welcome from Kate Vidulich and Fat Loss Accelerators Welcome to 72 Hour Jumpstart Solution Workout program… After working with thousands of clients, I’ve perfected the 3-Day Formula. You know the story. You need a kickstart… or perhaps you fell off the wagon pretty hard recently. One missed workout turned into 2 weeks of missing workouts, which turned into months of working out inconsistently. We’ve all been there. And for my private clients, this time was right before a beach vacation… or straight after a binge session on holidays! ;) So, here is the exact formula I used when I set up an aggressive 3-day workout plan to help them slim down and get tighter in just 3 days… Warning – This is NOT for everyone. And you should NOT do this week in and week out. It’s just too much. Consider this your “emergency workout plan”. It’s set up to where you can give each day your best shot and the ultimate combination of… Metabolic Resistance Training Bodyweight Interval Accelerators Metabolic Density Training That’s right. You’re going to do all of this in 72 hours but STRATEGICALLY. This formula does work… In fact, I had a client named Lara that lost 10 pounds in 3 days using this formula. This was the kickstart she needed to get her ready for a beach vacation to St Barth’s. Can you imagine getting this kickstart too? You want WITHOUT losing muscle. But let me be clear. This isn’t a “miracle” quick fix plan. It’s aggressive and it works, but it will take a commitment on your part… ok? You ready to rock with me? Awesome, let’s get started…



Day 1: Metabolic Resistance Training (MRT) Metabolic Resistance Training (MRT) is using compound movements, non-competing supersets and circuits with short rest periods. Focus on the 8-12 rep range, with the higher rep ranges (15-20) with bodyweight movements. You’ll want to do your heavier lifts at the beginning of this workout when your muscles are fresh. After your MRT session, you’ll want to do an Accelerator that takes 5 minutes or less. Day 2: Bodyweight Interval Accelerators On this day, you’ll perform strategic bodyweight intervals, Accelerator Style. Again, you’re focusing on keeping your heart rate elevated to boost metabolism, while using the best total body exercises to focus on perfectly sculpting your body. The good news is that these Accelerators will also help you with your main lifts. The rest time between exercises will be short. But you’ll be doing non-competing exercises, so you won’t kill one muscle group. Imagine how fast the time will go when you’re not on the boring treadmill?! Day 3: Metabolic Resistance Training The same set up as Day 1, but use different exercises and rep ranges. So if you did DB Chest Press for 8 reps on each side on day 1, you can do push ups for 15 reps on this day. The same goes for other muscle groups. BONUS DAY 4: Metabolic Density Training Density circuits allow you to put in more work in less time, which will help you get faster results. BOOM! It’s also great to change up. Here’s how it works: you could have a circuit of Prisoner Squats, Chin-ups and Decline Pushups. You would do as many rounds as possible in a certain timeframe, only resting when your form gets sloppy. I always choose bodyweight only exercises for density circuits, because as you get tired, if your form slips - there’s less risk of injury.



Bonus tip: I like to do density circuits the say after a cheat meal. You have more energy in your system and fuelled up on carbs, so you can go hard and bring it. There you have it. The grand plan for sexy results! Let’s do this, Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome metabolic workouts, check out: http://www.1000CalorieAccelerator.com - Burn 1,000 Calories and triple your fat burning so that you can quickly melt away even the most stubborn fat without having to diet or count calories ever again… http://www.FatLossAccelerators.com/ab-accelerators/ - Get the 21 Day Accelerators Rapid Results Plan and lose up to 15lbs of fat and have visibly, defined abs in the next 21 days… http://www.Fatlossaccelerators.com/fla2/ Get 18 Fat Loss Accelerators follow along videos that you can use to replace cardio and intervals. Burn ugly fat and skyrocket your metabolism using your bodyweight and a pair of dumbbells. www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us!



Legal Disclaimer

You must get physician’s approval before beginning this program. The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.

Only follow this plan for 3 Days.



Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.

1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations.

2. If something doesn’t feel right, please stop immediately. Don’t take

unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement.

3. If you have an existing injury, make sure you get assessed and cleared by

a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program.

4. This 3 day program is intense. Only follow it for 3 days to kickstart your fat

loss, or bust through a plateau.

5. Select a conservative weight for your first set of any new exercise. You can always lift heavier in the following set. It’s very important to remain safe at all times.

6. Start your training conservatively if you have not undertaken physical

activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old.

7. Prior to working out, make sure you properly warm up. Follow the dynamic

exercises specific for each workout – a warm up is not optional!

8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure.

9. If you feel exhausted or need an extra day of recovery, take it. Rest and

recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury.

10. Before starting any new diet or exercise program, check with your doctor

first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions.

11. Adjust your training in different climates. Take care in warmer months,

train conservatively in extreme heat/humidity and always hydrate.



Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it’s relatively inexpensive. You can order online here at www.gymboss.com Or you can use your iPhone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks.

Important Things to Remember 1. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. Email me at [email protected] if you need a specific substitution. 2. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 3. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.

EQUIPMENT REQUIREMENTS For these workouts, you only need dumbbells and workout space. Remember, exercises can be substituted depending on equipment availability. - Interval Timer - Bodyweight - Dumbbells or Kettlebell - Sliders/Gliders or TRX



WORKOUT GUIDELINES How To Use These Workouts: (I) Perform this program for 3 days, before switching to the Phase 1 or 2 of the OMG Arm Accelerators workout program. (II) Do Day 1 to 3 in order, for ONE cycle. If you need a rest, please take it. (III) Start every strength workout with foam rolling and dynamic warm up. (IV) Finish each workout with foam rolling and stretching for the tight muscle groups.

72 HOUR JUMPSTART SOLUTION PLAN Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

Day 1: Workout A MRT Dynamic Warm Up Do this circuit once, 30 seconds work, 5 seconds rest Perform each of the following in order, with no rest between exercises. - Jog in place x 30 seconds - Single leg glute bridge x 30 seconds - Dead bugs x 30 seconds - Crab crawl with alternating reach - Frog squat x 30 seconds - Reverse lunge to knee hug x 30 seconds (alternating) - Jumping jacks x 30 seconds Resistance Training Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for a total of 3 rounds. Set #1: Abs Circuit 1A: Bird/dog plank x 30 seconds (sub: plank) - No rest 1B: DB Wood Chop x 30 seconds - No rest 1C: Jack Knife on sliders x 30 seconds - Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds



Set #2: Power 2: KB/DB Swings x 15 seconds (Sub: Single leg glute bridge) - Rest for 15s Repeat this 5 more times, for a total of 6 sets. Set #3: 3A: Goblet Squat x 30 seconds - No rest 3B: Decline Push Up x 30 seconds (Sub: regular push ups) - Rest for 30s at the end of the circuit and repeat the superset 2 more time for a total of 3 rounds Set #4: 4A: Reverse Lunge with Rotation x 30 seconds - No rest 4B: Renegade Row x 30 seconds (Sub: DB Rows) - Rest for 30s at the end of the circuit and repeat the superset 2 more time for a total of 3 rounds Accelerator Intervals: Perform each of the following in order for 45 seconds, then rest for 15 seconds. Repeat the circuit for a total of 2 rounds (8 minutes). A) Walkouts to XMC B) Mountain climbers on sliders C) Ski jumps D) Burpees with T-rotation

Day 2: Bodyweight Interval Accelerator #5 NOTE: Do the entire workout for twice through (24 minutes) Perform each exercise in order for the specified time, for 2 rounds total. Aim to do as many reps as you can in the time limit with good form. Record your numbers for each round.

A) Seal Jacks x 45s - Rest 15s

B) Narrow Stance Squats x 45s - Rest 15s

C) Crab Crawls x 45s - Rest 15s

D) Prisoner alt reverse lunges (low rider) x 45s - Rest 15s

E) Lateral hops x 45s



- Rest 15s F) Cross mountain burpees x 45s

- Rest 15s Foam Roll and Stretch

Day 3: Workout C MRT Dynamic Warm Up Do this circuit once, 30 seconds work, 5 seconds rest Perform each of the following in order, with no rest between exercises. - Leg swings x 30 seconds - Walkouts x 30 seconds - Glute bridge march x 30 seconds - Crab crawl with alternating reach - Band pull apart x 30 seconds - Reverse lunge with overhead reach x 30 seconds (alternating) - Seal jacks x 30 seconds Resistance Training Perform exercises in supersets. For example, do exercise A then B with no rest, then break for 30s. Repeat for the desired number of sets. Set #1: Abs Circuit 1A: Side Plank Superstar x 30s each side - No rest 1B: Lying leg raise with hip lift x 30 seconds - No rest 1C: Cross Spider Plank x 30 seconds - Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds Set #2: Power 2: Jump Squats x 5 reps then hold for 5 seconds - Rest for 15s Repeat this 3 more times, for a total of 4 sets. Set #3: 3A: Alternating Curtsy Lunges x 30 seconds - No rest 3B: DB Bent over row to overhead press x 30 seconds



- Rest for 30s at the end of the circuit and repeat the superset 2 more time for a total of 3 rounds Set #4: 4A: Single Leg RDL x 30 seconds each leg - No rest 4B: Plank extensions x 30 seconds - Rest for 30s at the end of the circuit and repeat the superset 2 more time for a total of 3 rounds Accelerator Intervals: Perform each of the following in order for 45 seconds, then rest for 15 seconds. Repeat the circuit for a total of 2 rounds (8 minutes). A) Cross Mountain Burpees B) Croc Jacks C) Crab Crawls D) Jump rope

BONUS DAY 4: Metabolic Density Training --- Accelerator #13

AMRAP Sprint Metabolic Density Training Perform each of the following exercises in order for AMRAP in 13 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week.

A) Burpee x 1 B) Jump Squats x 3 C) Walk out with T-rotations x 5 D) Jumping Jacks x 15

Foam Roll and Stretch

EXERCISE DESCRIPTION LIST (See Follow Along Videos)



More Resources to Accelerate Fat Loss Use With Your Favorite Workouts

Say No to the Treadmill

http://www.1000CalorieAccelerator.com - Burn 1,000 Calories and triple your fat burning so that you can quickly melt away even the most stubborn fat without having to diet or count calories ever again… http://www.FatLossAccelerators.com/ab-accelerators/ - Get the 21 Day Accelerators Rapid Results Plan and lose up to 15lbs of fat and have visibly, defined abs in the next 21 days… http://www.Fatlossaccelerators.com/fla2/ Get 18 Fat Loss Accelerators follow along videos that you can use to replace cardio and intervals. Burn ugly fat and skyrocket your metabolism using your bodyweight and a pair of dumbbells. www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-Loss-Accelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us!

• Burn 3x more fat in HALF the time • Break any fat loss plateau and skyrocket your conditioning • Done in just a fraction of the time compared to traditional cardio – with

better results

Jen Lost 18.1lbs in 12 Weeks and Won $250



“As a mom of two, my life can be pretty hectic. This has been a perfect solution to get me back to the person I was. I have come a long way, and the inches are still melting off. I actually looked forward to exercising!!!” – Jennifer Theien, NY

Paul Lost 25 lbs in 12 Weeks and Won $1000

“It has completely changed my life. I look better, feel healthier, have way more energy, booming confidence and so much more motivation and courage than before. I've accomplished something I didn't think was possible and now the sky is the limit!” – Paul Betz, 32, New York, NY

72 hour solution int/adv workouts - fat loss...

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