Core, Strength And Fat Burn Workout

Plank Side
Plank Side

Full body (main muscles) and core workouts are performed every other day, with a lighter session working smaller muscles on the “off” days. There is one complete day of rest on Sunday. I also stretch for flexibility before each workout, a solid 15 – 20 minute stint.

  • Day 1 – Full Body and Core
  • Day 2 – “Light” Sessions
  • Day 3 – Full Body and Core
  • Day 4 – “Light” Sessions
  • Day 5 – Full Body and Core
  • Day 6 – “Light” Sessions
  • Day 7 – REST
Full Body
Full Body and Core
Exercise Sets Reps
Deadlift 5-6 10-12
Squat 5-6 10-12
Bench Press 5-6 10-12
Push Up AMAN 100 Total
Pull Up or Chin Up AMAN 100 Total
Dip AMAN 100 Total

 

Light Sessions and Core
Light Sessions
Exercise Sets Reps
Shoulders – 2 Exercises 3 10-15
Biceps – 2 Exercises 3 10-15
Triceps – 2 Exercises 3 10-15
Push Up AMAN 100
Pull Up or Chin Up AMAN 100
Dip AMAN 100
Rowing 500 m Intervals (Hard) or… 4-6 2-3 km
Rowing (Long) 4-6 km
Cable Crunch 3 15-25
Weighted Side Bend 3 10-15
Leg Raise 3 15-25

AMAN =​ As many sets as needed. Get to 100 reps total using any number of sets.

Deadlift, Squat and Bench Press Sets

Deadlifts, squats, bench press sets work as follows:

  • Set 1 – Light
  • Set 2 – Medium
  • Set 3 – Heavy
  • Set 4 – Max weight for the day @ 10-12 reps
  • Set 5 – Medium
  • Set 6 – Light

For example, if your max bench press set was 225 x 10-12 reps, a sample approach might be:

  • Set 1 – Bench Press 135 x 10-12 reps – Light set
  • Set 2 – Bench Press 160 x 10-12 reps – Medium set
  • Set 3 – Bench Press 180 x 10-12 reps – Heavy set
  • Set 4 – Bench Press 225 x 10-12 reps – Max set
  • Set 5 – Bench Press 160 x 10-12 reps – Medium set
  • Set 6 – Bench Press 135 x 10-12 reps – Light set

Cardio

Alternate between interval (HIIT) and low intensity cardio. 500 meter intervals are performed as fast as possible, in a HIIT cardio fashion. The next training day you will perform a long rowing session of 4-6 kms at a comfortable, steady pace. You may also substitute in any cardio form of choice including swimming, sprinting and running, etc.

Notes

Ultimately, the goal of this workout is to build a powerful core, lean muscle, and to burn body fat. Remember that what you feed/fuel yourself with will either aid or hinder your results. I keep track of food intake and eat extremely well to fuel my body. Because of this my recovery is solid.

Also, I recommend doing additional cardio outside the realm of this routine. Play sports and stay active. Your results will continue to come.

 

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