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The Best Full-Body Fat Loss Workout

Take your body to the next level with this exclusive routine from our new book, The 101 Best Workouts of All-Time.

 

HOW IT WORKS

Just like with Option A, this one prioritizes abs and employs a range of compound exercises to recruit more muscle groups efficiently while burning calories at a fast rate.

DIRECTIONS

This routine can be substituted for Option A, or combined with it, alternating the two for a total of three sessions each week, resting a day between workouts (and then two days before repeating the cycle). Rotate the sets and reps on exercises 3A through 3D as follows: 4 sets of 5 reps, 2 sets of 15 reps, and 3 sets of 10 reps.

THE WORKOUT [OPTION B]

1. HORIZONTAL CABLE WOODCHOP
Sets: 2 Reps:10 (each side) Rest: 60–90 sec.

Set an adjustable cable pulley to shoulder level (or attach a band to a sturdy object) and grasp the handle with both hands. Stand with feet shoulder width apart, perpendicular to the anchor point, and arms extended, far enough away from the machine so there’s tension on the cable. Twist away from the machine as if you were chopping into a tree. Keep your feet stationary.

2A. DEADLIFT  
Sets: 3–5 Reps: 6 Rest: 0 sec.
Stand with feet about hip-width apart. Bend your hips back to reach down and grasp the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you’re standing with hips fully extended and the bar is in front of your thighs.

2B: BENTOVER ROW
Sets: 3–5 Reps: 6 Rest: 0 sec.
Grasp the bar overhand at shoulder width and let it hang in front of your thighs. Bend at the hips and lower your torso until it’s nearly parallel to the floor. Bend your knees a bit to take tension off your hamstrings. Squeeze your shoulder blades together and pull the bar to your belly.

2C. HANG CLEAN
Sets: 3–5 Reps: 6 Rest: 0 sec.
Hold the bar at shoulder width in front of your thighs and bend your hips and knees so that the bar lowers to just above your knees. Now explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows so that your palms face the ceiling and catch the bar at shoulder level, upper arms parallel to the floor. Bend your hips and knees as you catch the bar to absorb the impact and then stand up straight.

2D. PUSH PRESS
Sets: 3–5 Reps: 6 Rest: 90 sec.
Hold the bar at shoulder level. Dip your knees to gather momentum and then extend them explosively to press the weight overhead.

3A. SQUAT
Sets:
4 Reps: 5 Rest: 0 sec.
Set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Extend your hips to come back up, continuing to push your knees outward.

3B. OVERHEAD PRESS
Sets:
4 Reps: 5 Rest: 0 sec.
Perform as you did the push press but keep your knees straight and press the bar overhead strictly. Keep your abs braced and squeeze the bar tight throughout.

3C. SINGLE-LEG ROMANIAN DEADLIFT
Sets:
4 Reps: 5 (each side) Rest: 0 sec.
Hold a dumbbell in one hand and stand on the opposite leg. Bend your hips back and lower your torso until you feel your lower back is about to lose its arch. Squeeze your glutes and extend your hips to come up.

3D. CHINUP
Sets:
4 Reps: 5 Rest: 90 sec.
Grasp a chinup bar underhand at shoulder width. Hang from the bar and then pull yourself up until your chin is over it.

Jumpstart Your Fat Loss >>>

 

Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.

 

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