Find out how to really burn the fat but without losing strength!
If you do this you will get results!
it will burn fat like nothing else
It will keep your strength or even increase it!
We are going to base our workout on compound exercises...
Compound exercises are where you use 2 more more major muscles to perform an exercise.
So the ones we will focus on today are Back Squats, Weighted Lunges, Back Rows and Bench Flyes!
You want to do 2 sets at a light weight of each exercise to warm up before you start your proper set.
Each exercise you can do between 3-5 sets.
Lets start with....
Back Squats. (3-5 Sets of 6-8 Reps)
This is a hard exercise and I recommend you have a member of staff or friend at your gym to show you the technique to ensure you lift properly. You can also watch our Personal Trainer Joe mills in Edinburgh at this link .... https://www.youtube.com/watch?v=w3D57zAVLUs
Weighted Walking Lunges (3-5 Sets of 10-20 Steps)
This is very similar to a body weight lunge but you are going to walk for 10-20 steps trying to get your knee as close to the ground ad possible without touching it.
Watch here https://www.youtube.com/watch?v=OdurSN_UBAg
Single arm Back Rows (3-5 Sets of 6-8 Reps)
You will need a bench to perform this exercise. Put one knee on the bench with one supporting hand, keep your back as straight as possible and bring the Dumbell up to your side. .
.See here for an example https://www.youtube.com/watch?v=EaTPvpUiaHM
Dumbell Chest Press (3-5 Sets of 6-8 Reps)
This is done on a bench lying down. Bring the weights to the sides of your chest and then take thewm up in a straight line. Try not to bash the weights together.
Click here to see. https://www.youtube.com/watch?v=QP9WHMDuC0w
you can make this workout as easy or as hard as you want by increasing or decreasing the amount of sets you do.
If you are feeling really up for it and are not new to weights, you can 'superset' the exercises. This means you can pair up two exercises into one big exercise. So instead of completing 1 set of backsquats , resting for a minute or so then repeating, you would complete a set of back squats, then go straight into a set of lunges and then rest. This would be 1 superset completed...its very hard!
Have fun folks, and, as ever, let us know how you get on or if you have any questions!
Have a Great Day!
Adam & Joe
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