How are you doing?

Have you been a bit stressed and looking for a change in the conditions of the world? Yeah, me too, so today I wanted to share with you a quick fat-burning workout that I have been enjoying. Besides, haven’t we had enough of elections and pandemics?

As with all exercise programs we design at the Bodysmith, there is a system involved, and this example builds on my “Big 4” principle. I wrote a whole series on constructing time-efficient, fat-torching workouts and if you want to dig a little deeper, you can read it HERE.

Today let’s keep it basic by reminding you a Big 4 workout uses exercises that work large muscle groups linked together to increase metabolic demand and fat loss while preserving lean mass. A typical workout (after a comprehensive dynamic warm-up) could look like this:

  1. Hip dominant pattern
  2. Upper body push pattern
  3. Knee dominant pattern
  4. Upper body pull pattern

Perform as a circuit, 8-12 reps each exercise for 3-5 rounds with a 90-second rest between rounds.

I love this workout. It lets me lift heavy and leaves me feeling invigorated and productive. But still, I can’t help think there could be more. After all, I’ve got a little pent up energy that needs to be released. Can I get an Amen?

Enter the metabolic interval! They are fast, effective, and the preferred method of cardio for fat loss.

Here’s the workout I did just a couple of days ago that uses the Big 4 formula and adds the interval at the end.

  1. Hex bar deadlift x 10
  2. Barbell bench press x 10
  3. Dumbbell Goblet Squat x 10
  4. Inverted row x 10
  5. Fan bike sprint x 20 seconds

I did one warm-up set and increased loads over four more for a total of five sets.

As with all of these workout systems I mention they can be tweaked according to your goals, limitations, or equipment availability. If you need help, just reply back and I’ll get in touch.

–Coach Brad

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