full body fat burner workout Mobility Warm-up

    

full body fat burner  workout Mobility Warm-up

Most of the workouts in this article are intended as standalone workouts. To stay injury-free and moving forward on your weight loss journey, you must make the time for 2–3 mobility exercises before each workout, to warm up properly and activate the proper muscles.

The following routines of Full Body Mobility Warm-up

 are examples that can serve as targeted mobility warm-ups and can also work as recovery workouts between intense weeks of training.

Do 2–3 sets of 10–15 reps of each exercise, looking to do enough to loosen up your body. Pay attention to the messages your body is sending you.

Full Body Mobility Warm-up

Dumbbell “T” Raise

Lunge Stretch

Physioball Leg Curl

Full Body Mobility Warm-up

Dumbbell “T” Balance

Overhead Squat

Lunging Yoga Rotations

Full Body Mobility Warm-up

Active 90/90 Hamstring Stretch

Quad Thoracic Rotations

Overhead Walking Lunge

Lower Body Mobility Warm-up

Single Leg Glute Bridge

Active Kneeling Hip / Quad Stretch

Active Lateral Lunge Stretch

Upper Body Mobility Warm-up

Downward Dog Push-Ups

Band Pull-Aparts

Medicine Ball Thoracic Extension

For over 100 mobility exercises and descriptions, please check out The Mobility Workout Handbook: Over 100 Sequences for Improved Performance, Reduced Injury, and Increased Flexibility.

The Importance of Recovery Workouts

It is impossible to program recovery workouts and recovery weeks from a book. Everyone recovers differently; younger athletes and those new to fitness tend to need less recovery, while older athletes and those with years of fitness experience tend to need more recovery. Add in potential emotional stress from work, relationships, family, and life in general and you have a situation with far too many variables to accurately predict.

Instead, here are some signs to look for that may indicate your need for recovery time:

An elevated resting heart rate. Take your resting heart rate in the morning as a baseline. If you are 10 beats a minute higher than normal, it could be a good idea to take some time off.

You are not getting stronger. While your ultimate goal is to get leaner, you may need some time off if you’re still using the same weights from four weeks ago.

Irregular sleep patterns. Being overworked in the gym, at work and in life can lead to disturbed sleep. Try meditation to get back on track.

A shift in mindset. Do you wake up excited to tackle your tough workout or dread getting out of bed? The latter scenario should indicate a need for some time off.

        FULL BODY BURNER WORKOUTS        

Program Details

The programs in this section utilize multiple fat loss protocols:

Straight Sets. Complete all prescribed sets for the exercise before moving on the next in order.

»Circuit Training. A series of exercises done in succession without rest, done for time or reps.

»MRT (Metabolic Resistance Training). Circuit training with heavier weights.

The workouts are programmed in three cycles, with each cycle being 3–6 weeks long for a total of 16 weeks and 60 workouts. We’ve divided these into phases: Full Body Phase 1, Full Body Phase II, Functional Strength, and Upper and Lower Body Splits.

Long Term Body Fat Loss

To achieve long term body fat loss, focus on strength training (more sets, less reps, heavier weights, and more rest between sets) every 4–6 weeks to help maintain muscle while dieting. For more tips, check out two of my favorite strength books:

Strength Training Bible for Women: The Complete Guide to Lifting Weights for a Lean, Strong, Fit Body

Strength Training Bible for Men: The Complete Guide to Lifting Weights for Power, Strength & Performance

1-FULL BODY BURNER: PHASE 1        

Phase Highlights

This 4 week, full body phase hits all the major muscles of the body with four core lifts.

The first two weeks use Straight Sets with the intensity technique Short Rest Periods (use a stop watch if necessary). Week 2 marks an increase in volume and a decrease in rest periods, and features a different exercise order for variety.

The second two weeks progress to Circuit Training using the same exercises. Week 4 increases volume with a decrease in reps per set.

As you progress through these workouts, try to add weight to each exercise from the previous week, if possible. Substitute a Chest Press for Push-Ups if you can complete 15 reps. Remember to set up your exercises and weights before each circuit set to make your workout as efficient as possible.

Schedule

Perform each workout three times per week on non-consecutive days for a total of 12 workouts in 4 weeks.

WEEK #1: STRAIGHT SETS

Perform 3 sets of 15 reps each

Goblet Squat

Push-Ups

RDL

Row

Rest for 30 seconds 

between sets.

Program Notes: Complete 3 sets of Goblet Squats before moving on to the Push-Ups, etc. Be very strict with your rest periods. Use a stop watch if necessary.

WEEK #2: STRAIGHT SETS

Perform 3 sets of 20 reps each

RDL

Row

Goblet Squat

Push-Ups

Rest for 20 seconds 

between sets.

program Notes: This week marks an increase in volume and a decrease in rest periods, and features a different exercise order for variety.

WEEK #3: CIRCUIT TRAINING

Perform 3 sets of 20 reps each

Row

Goblet Squat

Push-Ups

RDL

NO rest between exercises; 2 minutes rest between circuits.

Program Notes: Perform all the exercises in a row with as little rest as possible. Set up your exercises and weights before each circuit set

WEEK #4: CIRCUIT TRAINING

Perform 4–5 sets of 15 reps each

Push-Ups

RDL

Row

Goblet Squat

NO rest between exercises; 2 minutes rest between circuits.h a decrease in reps per set. Add weight to each exercise from the previous week, if possible. Substitute a Chest Press for Push-Ups if you can complete 15 reps.

2-FULL BODY BURNER:PHASE 2          

Phase Highlights

What is NEW from the previous phase:

»Four different Core Lifts comprise this 4-week, full body workout.

»MRT (Metabolic Resistance Training) and circuit training with heavier weights have been added in Weeks 3 and 4 for additional challenge.

What is CONSISTENT with the previous phase:

»The Straight Sets for Weeks 1 and 2 continue from the first phase, now with shorter rest periods. Use a stop watch if necessary.

»The number of reps, sets, and rest periods each week are unchanged.

»We are increasing our volume by the same amount in Weeks 2 and 4.

Perform each workout three times per week. Set up your exercises and weights before each circuit set to make the workout more effective.

Schedule

Perform each workout three times per week on non-consecutive days for a total of 12 workouts in 4 weeks.

WEEK #1: STRAIGHT SETS

Perform 3 sets of 15 reps each

Deadlift

Shoulder Press

Split Squat

Single Arm Row (Unsupported)Rest for 30 seconds between sets.

Program Notes: Complete 3 sets of Deadlifts before moving on to the Shoulder Press, etc. Be very strict with your rest periods. Use a stop watch if necessary. Start with a Body Weight Split Squat to build up strength.

WEEK #2: STRAIGHT SETS

Perform 3 sets of 20 reps each

Shoulder Press

Split Squat

Single Arm Row (Unsupported)

Deadlift

Rest for 20 seconds 

between sets.

Program Notes: This week marks an increase in volume and a decrease in rest periods, and features a different exercise order for variety.

WEEK #3: MRT CIRCUIT TRAINING

Perform 3 sets of 20 reps each
Deadlift
Shoulder Press
Split Squat
Single Arm Row (Unsupported)
NO rest between exercises; 2 minutes rest between circuits.

Program Notes: Perform all the exercises in a row with as little rest as possible. Set up your exercises and weights before each circuit set. Add weight to your Split Squats this week to create an MRT Circuit.

WEEK #4: MRT CIRCUIT TRAINING
Perform 4–5 sets of 15 reps each
Single Arm Row (Unsupported)
Deadlift
Shoulder Press
Split Squat
NO rest between exercises; 2 minutes rest between circuits.
Program Notes: This week increases volume with a decrease in reps per set (with an emphasis towards strength building, with a fat burning protocol). Add weight to each exercise from the previous week, if possible.

3-FUNCTIONAL STRENGTH: PHASE 3          

Phase Highlights

What is NEW from the previous phase:

»This phase utilizes a mix of two Core Lifts (Swing and Bench Glute Bridge) and two Core Stability exercises (Renegade Row and Single Arm Overhead Squat).
»The number of reps, sets, and rest periods are adjusted for the Core Stability exercises.
»Week 2 marks an increase in volume and a decrease in rest periods as compared to previous phases and features a different exercise order for variety.
»Week 4 increases volume with a decrease in reps per set (with an emphasis towards strength building, with a fat burning protocol). Try to add weight to each exercise from the previous week, if possible.

What is CONSISTENT with the previous phase:

»This phase is still composed of two weeks of Straight Sets and two weeks of MRT Circuit Training.
Try to start light with the Renegade Row and Overhead Squat to build up strength. Be very strict with your rest periods, using a stop watch if necessary.

Schedule

Perform each workout three times per week on non-consecutive days for a total of 12 workouts in 4 weeks.

WEEK #1: STRAIGHT SETS

Perform 3 sets of 20 reps each

Swing

Renegade Row

Bench Glute Bridge

Single Arm Overhead Squat

Rest for 60 seconds 

between sets.

Program Notes: Complete 3 sets of Swings before moving on to the Renegade Row, etc. Be very strict with your rest periods. Use a stop watch if necessary. Start light with the Renegade Row and Overhead Squat to build up strength.

WEEK #2: STRAIGHT SETS

Perform 3 sets of 25 reps each
Renegade Row
Bench Glute Bridge
Single Arm Over Head Squat
Swing
Rest for 45 seconds 
between sets.
Program Notes: This week marks an increase in volume and a decrease in rest periods, and features a different exercise order for variety.

WEEK #3: MRT CIRCUIT TRAINING

Perform 3 sets of 20 reps each
Swing
Renegade Row
Bench Glute Bridge
Single Arm Over Head Squat
NO rest between exercises; 2 minutes rest between circuits.
Program Notes: Perform all the exercises in a row with as little rest as possible. Set up your exercises and weights before each circuit set. Increase weights on the Renegade Row and Overhead Squat.

WEEK #4: MRT CIRCUIT TRAINING

Perform 4–5 sets of 15 reps each
Renegade Row
Bench Glute Bridge
Single Arm Over Head Squat
Swing
NO rest between exercises; 2 minutes rest between circuits.
Program Notes: This week increases volume with a decrease in reps per set (with an emphasis towards strength building, with a fat burning protocol). Add weight to each exercise from the previous week, if possible.
UPPER AND LOWER

4-BODY SPLIT: PHASE 4

Phase Highlights

What is NEW from the previous phase:

»In this Phase, we transition to doing four workouts per week: two upper body workouts and two lower body workouts.

Reps and Set Schedule

Do Lower Body I and Upper Body I on consecutive days. Rest for 1–2 days, and then do Lower Body II and Upper Body II on consecutive days:

1.Week 1: Perform 2 sets of 10 reps each, for 20 total reps per exercise.

2.Week 2: Perform 2 sets of 15 reps each, for 25 total reps per exercise.

3.Week 3: Perform 4 sets of 5 reps each, for 20 total reps per exercise. In this week, we shift our focus to a more dedicated strength-building routine.

4.Week 4: Perform 3 sets of 10–15 reps each, for a total of 30–45 reps per exercise. This week features a rep range to afford self-regulation, letting your body properly respond to the previous brutal 3 weeks.

Lower Body Giant Sets can put even the most well-conditioned athletes on the floor, so be careful and start light. Complete all four exercises in each workout as a circuit, starting with body weight only for the Reverse Lunge and Bench Single Leg Glute Bridge.

WEEK #1: LOWER BODY I

Perform 2 sets of 10 reps each

Front Squat

Sumo Deadlift

Reverse Lunge

Bench Single Leg Glute Bridge

NO rest between exercises; 2 minutes rest between circuits.

Program Notes: Lower Body Giant Sets will put the most well-conditioned athletes on the floor, so be careful and start light. Complete all four exercises as a circuit. Start with body weight only for the Reverse Lunge and Bench Single Leg Glute Bridge

.
WEEK #1: LOWER BODY II

Perform 2 sets of 10 reps each
Sumo Deadlift
Reverse Lunge
Bench Single Leg Glute Bridge
Front Squat
NO rest between exercises; 2 minutes rest between circuits.
Program Notes: This week marks an increase in volume, with more reps and sets. Set up your exercises and weights before each circuit set.

WEEK #1: UPPER BODY II

Perform 2 sets of 10 reps each

Chest Supported Row

Arnold Press

Rear Delt Row

Incline Bench Press

NO rest between exercises; 2 minutes rest between circuits.

Program Notes: Add weight to each exercise from the previous week, if possible. This week features a different exercise order—back-to-back push exercises, and back-to-back pull exercises.

WEEK #2: LOWER BODY I

Perform 2 sets of 15 reps each

Front Squat

Sumo Deadlift

Reverse Lunge

Bench Single Leg Glute Bridge

NO rest between exercises; 2 minutes rest between circuit

WEEK #2: UPPER BODY I

Perform 2 sets of 15 reps each

Arnold Press

Rear Delt Row

Incline Bench Press

Chest Supported Row

NO rest between exercises; 2 minutes rest between circuits.
WEEK #2: UPPER BODY II
Perform 2 sets of 15 reps each
Incline Bench Press
Arnold Press
Chest Supported Row
Rear Delt Row

WEEK #3: LOWER BODY I

Dedicated Strength Exercise: Front Squat
Set 1 x 3–5 reps =
Set 2 x 3–5 reps =
Set 3 x 3–5 reps =
Set 4 x 3–5 reps =
Perform 4 circuits of 5 reps for each exercise
Sumo Deadlift
Reverse Lunge
Bench Single Leg Glute Bridge
NO rest between exercises; 2 minutes rest between circuits.
Program Notes: For the dedicated strength exercise, work up to 85% of your best effort for 3–5 reps each set. Do 3-4 sets each workout, taking 90 seconds to 2 minutes rest between sets.

WEEK #3: UPPER BODY II

Dedicated Strength Exercise: Incline Bench Press
Set 1 x 3–5 reps =
Set 2 x 3–5 reps =
Set 3 x 3–5 reps =
Set 4 x 3–5 reps =
Perform 4 circuits of 5 reps each exercise
Chest Supported Row
Arnold Press
Rear Delt Row
NO rest between exercises; 2 minutes rest between circuits.
Program Notes: For the dedicated strength exercise, work up to 85% of your best effort for 3–5 reps each set. Do 3-4 sets each workout, taking 90 seconds to 2 minutes rest between sets.

WEEK #3: LOWER BODY II

Dedicated Strength Exercise: Sumo Deadlift
Set 1 x 3–5 reps =
Set 2 x 3–5 reps =
Set 3 x 3–5 reps =
Set 4 x 3–5 reps =
Perform 4 circuits of 5 reps each exercise
Reverse Lunge
Bench Single Leg Glute Bridge
Front Squat
NO rest between exercises; 2 minutes rest between circuits.
Program Notes: For the dedicated strength exercise, work up to 85% of your best effort for 3–5 reps each set. Do 3-4 sets each workout, taking 90 seconds to 2 minutes rest between sets.

WEEK #3: UPPER BODY II

Dedicated Strength Exercise: Arnold Press
Set 1 x 3–5 reps =
Set 2 x 3–5 reps =
Set 3 x 3–5 reps =
Set 4 x 3–5 reps =
Perform 4 circuits of 5 reps each exercise
Chest Supported Row
Rear Delt Row
Incline Bench Press
NO rest between exercises; 
2 minutes rest between circuits.
Program Notes: For the dedicated strength exercise, work up to 85% of your best effort for 3–5 reps each set. Do 3-4 sets each workout, taking 90 seconds to 2 minutes rest between sets.

WEEK #4: LOWER BODY I

Perform 2 sets of 15 reps each
Front Squat
RDL
Walking Lunges
Bench Single Leg Glute Bridge
NO rest between exercises; 2 minutes rest between circuits.

WEEK #4: LOWER BODY I

Perform 2 sets of 15 reps each
Front Squat
RDL
Walking Lunges
Bench Single Leg Glute Bridge
NO rest between exercises; 2 minutes rest between circuits.

WEEK #4: LOWER BODY II

Perform 2 sets of 15 reps each
Goblet Squat
Reverse Lunge
Sumo Deadlift
Goblet Lateral Lunges
NO rest between exercises; 2 minutes rest between circuits

.
WEEK #4: UPPER BODY II

Perform 2 sets of 15 reps each
Incline Bench Press
Single Arm Shoulder Press
Single Arm Row (Supported)
Rear Delt Row

NO rest between exercises; 2 minutes rest between circuits.

#Recovery Workouts

#Exercise: Front Squat

#WEIGHTLOSS