On pages 27-29 of the BBOE, Craig Rasmussen, CSCS of Results Fitness in CA lays out a Fat Loss Template.  You get to fill in the blanks.  DIY – Do It Yourself.  Looks easy – it “ain’t” so easy.  Takes a little effort and planning.  

The workout does not look that difficult a total of 5 exercises x 12 reps x 3 sets = 180 repetitions.  This is to be preceded by a 5-10 minute warm up you design yourself from the warm up section and end with one of the Finisher exercises (Squat Thrust – Count Downs) as the Cardio component.   It looks like it will exceed the time I have to do it.  The test is yet to happen, probably this Saturday.  There are two workouts, A and B which are to be alternated every other day, 3 days a week.  Here is what I put together:

A Exercise   Reps   Rest  
1 Core ( Chapter 10) Plank (278) 60sec hold 1 1 min
2A Glutes and hamstrings (Chapter 9 ) Single-leg bb straight leg dead lift (254) 12 each 1 min
2B Upper back (Chapter 5) Rear Lateral Raise (83) 12 1 min
3A Quadriceps (Chapter 8 ) Barbell Squat (198) 12 1 min
3B Chest (Chapter 4) Barbell Bench Press (46) 12 1 min

 

B Exercise   Reps   Rest  
1 Core (Chapter 10) Mountain Climber (288) 12 each 1 min
2A Quadriceps (Chapter 8 ) Dumbbell Split Squat (209) 12 1 min
2B Lats (Chapter 5) Pullup/Chinup (98) 12 1 min
3A Glutes and hamstrings (Chapter 9 ) Barbell Deadlift (248) 12 1 min
3B Shoulders (Chapter 6) Dumbbell Push Press (121) 12 1 min

Your opinions are welcome.

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