Start Burning Fat Faster!
I’ll give you three workouts that we’ve done at some point over the last few months, and I’m going to warn you – don’t do them alone. Find a partner and push each other because if I had to do these workouts by myself every day, I don’t think I would do them. And if I did, I wouldn’t work near as hard as I would along someone else doing the same thing. If you like these workouts, contact me and I can send you some more. If you’re local to Harrisonburg, VA – come join us so we can help you make sh*t happen.
Not local? We’ve got you covered! We are now offering At Home Bootcamp Programming you can do either at your home (thanks Covid), or in your gym. You’ll need a few pieces of equipment, but nothing major like a rower or treadmill.
Sign up here!! -> SFBC’s At Home Bootcamp Programming!
Some sample workouts –
For Time (40 min cap):
90 DBU (sub 30 Slam Balls)
80 Air Squats
70 DB Push Press 45/30s (<– DB weight men/women)
60 Alt. DB Lunges 45/30s
50 Alt. DB Snatches (Sub KB Swings) 45/30s
40 Renegade Rows 45/30s (Adv. may sub Pull-Ups)
30 DB Power Cleans 45/30s (Sub Sit-ups)
20 Burpee Deadlifts (sub regular burpees)*Scale the running to 200m and make any substitutions as needed!
**Advanced: 50/35s on weights
EMOM 12 (Every minute on the minute for 12 minutes)
Odd Minutes: 15/12 Cal Row (men row 15 calories, women 12)
Even: 12-15 Box Jumps or Step Ups
10/8 Calorie Row
8 KB Swings
8 Burpees over the rowerRest 3:00For time (12 min cap)
100 Alt. DB Snatches 50/35BUT *EMOM* 6 Slam Balls 30/20, starting with slams. 😀Workout Three:For Time (Cap of 23 min):
40 Slam Balls
30 Renegade Rows 45/30 (Adv. Pull-Ups)
20 Wall Balls 20/14
10 Alt. Snatches 45/30
5 Devil Presses 45/30
10 Alt. Snatches
20 Wall Balls
30 Renegade Rows / Pull-Ups
40 Slam Balls
*IF you finish under the time cap, max Kettlebell Swings in the remaining time. 5 min breakTabata Finisher: 16×20:10 – alternate between the two, 8 min total
Flutter Kicks or Hollow Holds
Enjoy these workouts and if nothing else, think about how you could change up your current routine every so often — especially if your goal is to build muscle and burn fat. Throw some interval work into your plan and work a little bit harder for a little bit longer. Every so often, if you just throw a week like this into your training cycle, you can really break through a plateau and ramp up your metabolism. It’s always good to change things up and try new movements so give it a shot when you’re ready for something new! And feel free to reach out any point for tips advice or ideas.
Don’t forget to check out our AT HOME BOOTCAMP PROGRAMMING if you’re not local to Harrisonburg!