8 wk workout guide fla 2.0 - fat loss...

8 week FLA 2.0 Workout Guide www.FatLossAccelerators.com

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WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2014 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.



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Welcome From Kate Vidulich and Fat Loss Accelerators… Hey! Welcome to 8 week Fat Loss Accelerators 2.0 Step-By-Step Workout Guide. I’m totally pumped for this! You now have access to one of my best programs I’ve ever created. And here’s one major rule for you to remember: your workouts should NEVER be boring. This powerful 8 week workout program uses Fat Loss Accelerators, my unique hybrid metabolic complexes to blast fat, and crank your post workout metabolism higher than ever before. Follow this new workout plan and you can get incredible results – plus have fun at the same time! You have day-by-day workout plans so you know exactly what exercises you need to do every day, for the next 8 weeks. The best part? You can follow along and be personally coached by ME during the Accelerators! Think high energy awesomeness. I’ll be right there with you for every single rep. You have two levels to choose from: intermediate and advanced. If you’re not sure where to start, be conservative and try the intermediate workouts first. Train hard, stay safe and keep on rocking it. Enjoy! Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome metabolic workouts, check out: www.Fatlossaccelerators.com/fatloss-workouts – Get 31 Fat Loss Accelerators that you can add on to your current training program and replace boring intervals. Burn fat fast and boost your metabolic rate with this progressive hybrid training system.



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www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: 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.



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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. Metabolic resistance training is intense. Adequate recovery is important.

Overtraining will set you back and also negatively affect your mindset.

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.



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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.

Start Here: Day 1 Assessment Self Assessment: Are you ready to rock this? Take this quick fitness challenge to test your body compositions, cardio fitness, strength and endurance right now. Step 1: Weigh in Step 2: Body fat percentage measurement Step 3: Before photo with Newspaper

STEP 4: DYNAMIC WARM UP CIRCUIT Do the following exercises in order for 2 rounds: A: run in place x 30s B: bird dog x 15s each side hold C: glute bridge x 30s D: prisoner squats x 30s E: jumping jacks x 30s

STEP 5: ASSESSMENT WORKOUT NOTE: Modify the exercise if you need, but make sure you use the same modification when you do the assessment in 4 weeks time. 1. Push ups: Max number of reps - REST 60s 2. Bodyweight Squats: Max number of reps in 2 mins - REST 60s



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3. Plank: Max hold - REST 60s 4. Cardio Challenge: The FLA Benchmark Test Perform each of the following exercises in order for AMRAP in 15 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 next assessment.

• 3 burpees • 5 total body extension • 7 mountain climbers • 20 jumping jacks

Important Things to Remember 1. In the first week of this program, be conservative. For example, reduce the number of rounds you perform (only do two circuits) and rest longer if necessary. 2. 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. 3. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 4. 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. - Dumbbells - Interval Timer



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INTERMEDIATE WORKOUT GUIDELINES How To Use These Workouts: (I) Perform this program for 8 weeks, before switching to another FLA workout program. (II) Train 4 days per week, alternating between Workout A, B, C and D. You can interchange the Fat Loss Accelerators with another one from the manual. You can train on one of these schedules: o W, W, Off, W, W, Off, Off o W, W, Off, W, Off, W, Off o W, Off, W, Off, W, W, Off o W, W, Off, Off, W, W, Off o W, Off, W, W, Off, W, Off (III) Remain physically active on off-days and do light exercise (walking). (IV) The 3-digit number beside each exercise represents the lifting tempo. For example, with the DB Row, the number is 2-0-1. Take 2 seconds to lower the weight, do not pause, row the weight up, and hold for one second in the top position before lowering. (V) Start every strength workout with foam rolling and dynamic warm up. (VI) Finish each workout with foam rolling and stretching for the tight muscle groups.

DYNAMIC WARM UP CIRCUIT BEFORE YOU START ANY WORKOUT – A dynamic warm up is essential. Even if you are just doing a short, “off day” workout, please warm up. Part One: Self-Myofascial Release Foam rolling is simple and effective: work your way from calves to upper back. When you find a sore spot, hold yourself over the area for 15-20 seconds until the pain dissipates. Part Two: Bodyweight Warm Up Circuit Do this circuit twice, with no rest between exercises: a) Y Squat x 10 b) Reverse Lunge with Alternate reach x 10 c) Push ups x 10 d) Crab Crawl with Alternating reach x 5 each side e) Single leg Glute Bridge x 10 f) Jumping Jacks x 20



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INTERMEDIATE MONTH ONE 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 Dynamic Warm Up See description above Metabolic 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: Ab Accelerator (in the first week, do 2 rounds) 1A: Plank on SB x 30s (sub with 60s plank on floor if necessary)

- No rest 1B: Scissor kicks x 15 reps each leg

- Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

Dynamic Bodyweight Fat Loss Accelerator Perform each of the following in order for one round. A: Jump Squats x 10 - Rest 15s B: Jumping Jacks x 50 Set #2: 3 rounds 2A: Inverted Row x 12 reps (2-1-1)

- No rest 2B: Step Ups x 15 reps each leg (2-0-1) – bodyweight only

- Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 2 rounds

Set #3: 3 rounds 3A: DB Goblet Squat x 12 reps each leg (2-0-1)

- No rest 3B: Push ups x 15 reps (2-1-1)


Foam Roll and Stretch



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Day 2: Workout B Dynamic Warm Up Bodyweight Fat Loss Accelerator 4: The Classic Accelerator Metabolic Conditioning Circuit with Follow Along Video Instructions: Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. Repeat for 2 rounds:

A) Walkout to push ups x 45s - Rest 15s

B) Total body extensions x 45s - Rest 15s

C) Rotating Planks x 45s - Rest 15s

D) Jumping Jacks x 45s - Rest 15s

E) Bulgarian Split Squat x 45s (split time) - Rest 15s

F) Mountain Climbers x 45s - Rest 60s

Note: Rest for longer between sets if necessary. If time permits, add a 1-2 more rounds. Foam Roll and Stretch

Day 3: Recovery or Light Exercises

Day 4: Workout C Dynamic Warm Up See description above Set 1: Fat Loss Accelerator Bodyweight Booster #3 Metabolic Bodyweight Complex with Follow Along Video Do each exercise in order with no rest between the moves. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 30 seconds. Repeat for 3 rounds:

A) Single leg walkout to curtsy squat x 6 each leg B) Super Prisoner Squats x 1 C) Push Ups x 6 D) Crab crawls x 6



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Set #2: 3 rounds Perform exercises in circuit. For example, do exercise A then B then C then D with no rest, and then break for specified time limit. Repeat for the desired number of sets. 2A: DB Romanian Deadlift x 10 reps (2-0-1)

- No rest 2B: DB Chest Press x 12 reps (2-0-1)

- No rest 2C: DB Reverse Lunge x 10 reps (3-0-1)

- No rest 2D: Chin Ups x 5-8 reps (3-0-1)



Day 5: Workout D Dynamic Warm Up Set #1: Dumbbell Fat Loss Accelerator # 8 The Game Changer Metabolic Dumbbell Complex with Follow Along Video Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.

A) DB Squat x 7 B) DB Romanian Deadlift x 7 C) DB High Pull x 7 D) DB Swinging Lunge x 7 E) DB Overhead Press x 7


Day 6: Recovery and Bodyweight Warm Up Exercises

Day 7: Rest day. Hooray, enjoy a well-deserved rest!



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Take a day off. Please rest. It will keep you fresh! Save your powers for the next workout…

Intermediate Month 1 Workout Log Workout A Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Plank on SB (30s) Scissor Kicks (15) Jump Squats (10) Jumping Jacks (50) Inverted Row (12) Step Ups (15) Goblet Squat (12) Push Ups (15) Workout B Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Walkout w Push Up (45s) TBX (45s) Rotating Planks (45s) Jumping Jacks (30s Bulgarian SS (45s) Mtn Climbers (45s)

Workout C Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Single Leg WO w Curtsy squat (6) Super Prisoner (1) Push ups (6) Crab Crawl (6) DB RDL (10) DB Chest Press (12) DB Reverse Lunge (10) Chin ups (8)



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Workout D Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Crab Crawls (10) DB Squat (7) DB RDL (7) DB High Pull (7) DB Swing lunge (7) DB overhead press (7)



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INTERMEDIATE MONTH TWO 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 Dynamic Warm Up - See description above Set #1: Ab Accelerator Note: in the first week do 2 circuits Perform exercises in order with no rest between the moves. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for 2 rounds total. 1A: Inchworms x 30s 1B: Bodyweight chops (R Low to High) x 30s 1C: Bodyweight chops (L Low to High) x 30s 1D: Plank x 30s Dynamic Fat Loss Accelerator Perform each of the following in order for one round. 2A: Low Box Jumps x 10 – STEP DOWN! - Rest 15s 2B: Mountain Climbers x 25 reps each leg (on sliders if possible) Set #3: 3 rounds 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. 3A: Squat to Row x 12 reps (2-0-1)

- No rest 3B: DB Alt Chest Press x 8 reps (2-1-1)


Set 4: 3 rounds 4A: Bulgarian Split Squat x 8 reps (3-1-1)

- No rest 4B: DB Bent over reverse Flyes x 10 reps (2-0-1)





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Day 2: Workout B Dynamic Warm Up Dumbbell Fat Loss Accelerator #16 Don’t Stop Til’ You Sweat Metabolic Dumbbell Complex with Follow Along Video Choose a weight you can lift overhead for 10 reps. Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.

A) DB Deadlifts x 8 B) DB Overhead Press x 8 C) DB Total body Extensions x 8 D) DB Bent Over Row x 8 E) DB Lateral Lunges x 8



Day 4: Workout C Dynamic Warm Up - See description above Set #1: Dumbbell Fat Loss Accelerator # 11 Heating Up Metabolic Dumbbell Complex with Follow Along Video Choose a weight you can lift overhead for 10 reps. Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:

A) DB Bent over row to overhead press x 7 B) DB Squats x 7 C) DB Push Ups x 7 D) DB Plank Jacks x 14



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Set #2: 3 rounds Perform exercises in circuit. For example, do exercise A then B with no res between and then break for specified time limit. Repeat for the desired number of sets. 2A: Single Leg RDL x 8 reps (2-0-1)

- No rest 2B: DB High Pull x 8 reps (2-0-1)


Set #3: 3 rounds Perform exercises in circuit. For example, do exercise A then B with no res between and then break for specified time limit. Repeat for the desired number of sets. 3A: DB Front Squats x 8 reps (2-0-1)

- No Rest 3B: Side Plank x 30 seconds each side (isometric)



Day 5: Workout D Dynamic Warm Up Bodyweight Fat Loss Accelerator #13: AMRAP Sprint Metabolic Conditioning Circuit with Follow Along Video 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



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Optional Set #2: Ab Accelerator 2A: Bodyweight/DB chops x 15 each side

- No rest 2B: Burpees x 12 reps

- Rest for 30 seconds at the end of the circuit and repeat once more for a total of 2 rounds



Day 7: Rest day. Hooray, enjoy a well-deserved rest! Take a day off. Please rest. It will keep you fresh! Save your powers for the next workout…

Intermediate Month 2 Workout Log Workout A Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Inchworms (30s) BW Chops R (30s) BW Chops R (30s) Plank (30s) Low Box Jumps (12) Mtn climbers (25) Squat to Row (12) Alt DB chest press (8) Bulgarian SS (8) Bent over reverse fly (10) Workout B Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 DB Deadlift (8) DB OHead Press (8) DB TBX (8) DB Bent over row (8) DB Lateral Lunges (8)



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Workout C Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 DB Bent Over Row to O’head Press (8) DB Squats (7) DB Push Ups (7) DB Plank Jacks (14) DB Single leg RDL (8) DB High Pull (8) DB Front Squat (8) Side Plank (30s) Workout D Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Burpees (1) Jump Squats (3) Walkout w T-rotations (5) Jumping Jacks (15) BW chops (15) Burpees (12)



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ADVANCED WORKOUT GUIDELINES How To Use These Workouts: (I) Perform this program for 8 weeks, before switching to another FLA workout program. (II) Train 4 days per week, alternating between Workout A, B, C and D. You can interchange the Fat Loss Accelerators with another one from the manual. You can train on one of these schedules: o W, W, Off, W, W, Off, Off o W, W, Off, W, Off, W, Off o W, Off, W, Off, W, W, Off o W, W, Off, Off, W, W, Off o W, Off, W, W, Off, W, Off (III) Remain physically active on off-days and do light exercise (walking). (IV) The 3-digit number beside each exercise represents the lifting tempo. For example, with the DB Row, the number is 2-0-1. Take 2 seconds to lower the weight, do not pause, row the weight up, and hold for one second in the top position before lowering. (V) Start every strength workout with foam rolling and dynamic warm up. (VI) Finish each workout with foam rolling and stretching for the tight muscle groups.

DYNAMIC WARM UP CIRCUIT BEFORE YOU START ANY WORKOUT – A dynamic warm up is essential. Even if you are just doing a short, “off day” workout, please warm up. Part One: Self-Myofascial Release Foam rolling is simple and effective: work your way from calves to upper back. When you find a sore spot, hold yourself over the area for 15-20 seconds until the pain dissipates. Part Two: Bodyweight Warm Up Circuit Do this circuit twice, with no rest between exercises: a) Y Squat x 10 b) Reverse Lunge with Alternate reach x 10 c) Push ups x 10 d) Crab Crawl with Alternating reach x 5 each side e) Single leg Glute Bridge x 10 f) Jumping Jacks x 20



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ADVANCED MONTH ONE 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 Dynamic Warm Up See description above Set #1: Fat Loss Accelerator #2 Movin’ It Metabolic Dumbbell Complex with Follow Along Video Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:

A) DB Romanian Deadlift x 6 B) DB Split Squat x 6 C) DB Renegade Row x 6 D) DB Cross Body Mountain Climbers x 12

Metabolic 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 #2: 3 rounds 2A: DB Offset Squat x 10 reps each side (2-0-1)

- No rest 2B: Chin Ups x 10-12 reps (3-1-1) assisted or weighted if necessary


Set #3: 3 rounds 3A: Goblet Bulgarian Split Squat x 8 reps each leg (2-0-1)

- No rest 3B: Spiderman Push Ups x 12 reps (2-1-1)

- No rest 3C: Jump Rope x 200 reps (moderate)





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Day 2: Workout B Dynamic Warm Up Bodyweight Fat Loss Accelerator #6: Tearing It Up Metabolic Conditioning Circuit with Follow Along Video Round 1: Do each exercise in order for 3 rounds, resting only as necessary. Please, if your form gets sloppy, take a quick break. Record your time and track your progress.

A) Curtsy Squat Switches x 10 B) Diamond Press Ups x 10 C) Jump Squats x 10

- REST 60s Round 2: Set your timer for 8 rounds of 45s work: 15s rest. 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 in the first round and try to beat it in round two.

A) Burpee T rotations B) Lateral hops C) Prisoner push up combo (5x push ups/5x prisoner squats) D) Jumping Jacks


Day 3: Recovery or Light Mobility Exercises



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Day 4: Workout C Dynamic Warm Up See description above Metabolic Resistance Training Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets. Set #1: 3 rounds 1A: Deadlifts x 8 reps (3-0-1)

- No rest 1B: DB Single Arm Overhead Press x 6 reps (2-0-1)


Set #2: 3 rounds 2A: Squat to Row x 10 reps (2-0-1)

- No rest 2B: Sprinter Starts x 12 reps each leg (2-0-1)


Set #3: Ab Accelerator Note: in the first week do 2 circuits 3A: Ab Rollout x 10 reps (2-1-1)

- No rest 3B: Side plank Reach & Raise x 30s (isometric)


Set #4: Challenge Count Up Finale Do the following in order for one round, only resting as necessary. A) Burpees x 10 B) Reverse Lunges x 20 each leg C) Mountain Climbers x 30 each leg D) Squats x 40 E) Jumping Jacks x 50 Foam Roll and Stretch



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Day 5: Workout D Dynamic Warm Up See description above Circuit #1: Dumbbell Fat Loss Accelerator #9 Sexy Results Perform each of the following in order, with no rest between exercises and without putting the weight down. At the end of the circuit, rest for 60 seconds and repeat for a total of 5 rounds.

A) DB Bent over row x 8 B) DB Front Squats x 8 C) DB Curtsy Squat x 8 D) DB Squat Thrust to Deadlift x 8 E) DB Push Ups x 8

Optional Set #2: Ab Accelerator Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds. 2A: Superman Planks x 10 reps each side - No rest 2B: Leg Raise w Hip Lift x 10 reps - Rest 15s Foam Roll and Stretch


Day 7: Rest day. Hooray, enjoy a well-deserved rest! Break time! Enjoy your day off, and get pumped for the next workout…



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Advanced Month 1 Workout Log Workout A Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 DB RDL (6) DB Split Squat (6) DB Renegade row (6) DB XMC (12) Offset Squat (10) Chin Up (10) Goblet Bulg SS (8) Spiderman Push Up (12) Jump Rope (200) Workout B Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Curtsy Switches (10) Diamond Press Ups (10) TBX (10) Burpees (40s) Lateral hops (40s) Prisoner Combo (40s) Jumping Jacks (40s) Curtsy Switches (10)

Workout C Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Deadlift (8) Single Ohead Press (6) Squat to Row (10) Sprinter Starts (12) Ab Wheel Rollout (10) Side Plank Reach (10) Challenge Finale (time)



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Workout D Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 DB Bent over row (8) DB Front squat (8) DB Curtsy lunge (8) DB squat thrust to DL(8) DB Push Ups (8) Spiderman planks (10) Lying leg raise w hip lift (10)



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ADVANCED MONTH TWO Day 1: Workout A Dynamic Warm Up - see description above Metabolic 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: Ab Accelerator Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 4 rounds. 1A: Body Saw x 10

- No rest 1B: DB Chop (R Low to High) x 15

- No rest 1C: DB Chop (L Low to High) x 15

- Rest 15s Set #2: 3 rounds 2A: Single Arm Squat to Row x 10 reps each side (2-0-1)

- No rest 2B: Explosive Push ups x 5 reps (fast)


Set #3: 3 rounds 3A: Prisoner Bulgarian Split Squats w hop x 6-8 reps (3-0-1)

- No rest 3B: DB Lat Pullovers x 8 reps each side (2-0-1)

- No rest 3C: DB Curtsy Lunges x 10 reps (2-1-1)





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Day 2: Workout B Dynamic Warm Up Dumbbell Fat Loss Accelerator #18 “50 reps Accelerator” Metabolic Dumbbell Complex with Follow Along Video Choose a weight you can lift overhead for 10 reps. Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 5 rounds:

A) DB Swings x 6 B) DB Split Squat x 6 C) DB Squat thrust to Deadlift x 6 D) DB Front Squats x 6 E) DB Renegade Row x 6 F) Cross Body Mountain climbers x 20





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Day 4: Workout C Dynamic Warm Up See description above Set 1: Fat Loss Accelerator #12 Wacky Fat Burner Metabolic Bodyweight Complex with Follow Along Video Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 30 seconds. Repeat for 3 rounds:

A) Sprinting Walk out (left) x 6 B) Sprinting Walk out (right) x 6 C) Total Body Extension x 12 D) T-Push Ups x 6 E) 2 Way Mountain Thruster x 6

Set #2: 3 rounds Perform exercises in supersets. For example, do exercise A then B with no rest, and then break for specified time limit. Repeat for the desired number of sets. 2A: DB Thruster x 8 reps (3-0-1)

- No rest 2B: Jump Squats x 6 reps (pause for 5s at the bottom)


Set #3: 2 rounds 3A: Offset Step Ups x 8 reps each side (3-0-1)

- No rest 3B: DB Row x 6 reps (2-1-1)

- No rest 3C: KB/DB Swings x 30 reps (fast)





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Day 5: Workout D Dynamic Warm Up Bodyweight Fat Loss Accelerator #14: Rocking Out Metabolic Conditioning Circuit with Follow Along Video Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 60 seconds and repeat for a total of 4 rounds.

A) Single Leg RDL w T-Squeeze RIGHT x 45s - Rest 15s

B) Single Leg RDL w T-Squeeze LEFT x 45s - Rest 15s

C) Rotating Planks x 45s - Rest 15s

D) Prisoner Squats x 45s - Rest 15s

E) Burpees x 15 reps - Rest 60s


Day 7: Rest day. Hooray, enjoy a well-deserved rest! High fives. Awesome week. Take a day off to chill and rest…



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Advanced Month 2 Workout Log Workout A Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Body Saw (12) DB Chops R (15) DB Chops R (15) Single Arm Squat to Row (10) Explosive Push up (12) Prisoner Bulg SS (6-8) DB Lat Pullovers (8) DB Curtsy Lunge (8) Workout B Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 DB Swing (6) DB Split Squat (6) DB Squat thrust to DL (6) DB Front Squat (6) DB Renegade row (6) DB XMC (20)

Workout C Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Sprinting Walkout L (6) Sprinting Walkout R (6) TBX (12) T-Push Ups (6) 2 way Mtn Thruster (6) DB Thruster (8) Jump Squats (6) DB Offset Step Up (8) DB Row (6) DB/KB swings (30s)



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Workout D Wk 1 Wk 2 Wk 3 Wk 4 1 leg RDL w squeeze Right (45s) 1 leg RDL w squeeze Left (45s) Rotating Planks (45s) Prisoner Squats (45s) Burpee (15)

EXERCISE DESCRIPTIONS (See Exercise Library & Videos)

More Resources to Accelerate Fat Loss

Use With Your Favorite Workouts Say No to the Dreadmill



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8 wk workout guide fla 2.0 - fat loss...

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