During the past two weeks, hopefully you’ve taken your strength to the next level with our Two Weeks to Strength Workout. We’ve created another two-week workout plan that will blast your fat and crank up your conditioning.
Dial in your nutritional habits and try to attain a slight calorie deficit during the next two weeks. No one is going to see your abs once the summer is over, so you might as well buckle down now.
Two Weeks to Burn Fat Fast: Week 1 Workouts
In this program, you’ll workout three days per week, each workout challenging your whole body. Spread these workouts throughout the week, say Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.
Each exercise is associated with a circuit letter, either A, B or C. Perform one set of A1 and take the recommended break before performing A2. Repeat until you have completed all suggested sets. If there is no number beside the letter, just take the recommended time between sets of the one exercise.
Read each line as: “exercise, sets x reps; tempo; rest period.”
The tempo is the 4 digit number read as down phase, pause, up phase, pause. Therefore a tempo of 2010 is read as 2-seconds down, 0-second pause, 1-second up and 0-seconds pause.
A1) Barbell Bench Press 16, 14, 12; 2010; 0-sec rest
A2) Barbell Back Squat 16, 14, 12; 2010; 60-sec rest
B1) Conventional Deadlift 4x8; 2010; 0-sec rest
B2) Burpee for height 4x8; tempo n/a; 60-sec rest
C) Weighted Crunches 4x15; 2020; 60-sec rest
A1) Barbell Front Squat to Overhead Press (AKA Thurster) 16, 14, 12; 2010; 0-sec rest
A2) Barbell Bent Over Row 16, 14, 12; 2010; 60-sec rest
B1) Dumbbell Pushups 3 x AMAP*; tempo n/a; 0-sec rest
B2) Suspension Row or Inverted Bar Row 3 x AMAP; tempo n/a; 60-sec rest
C) Hanging Toes to Bar 4x15; 2020; 60-sec rest
*AMAP = as many as possible
A1) Incline Barbell Bench Press 16, 14, 12; 2010; 0-sec rest
A2) Goblet Squat 16, 14, 12; 2010; 60-sec rest
B1) Pull Up 3 x AMAP; tempo n/a; 0-sec rest
B2) Handstand Pushups** 3 x AMAP; tempo n/a; 60-sec rest
C) Kneeling Ab Roll Outs 4x15; 2020; 60-sec rest
**If you can’t do these, hold yourself up in the handstand position with your heels on a wall for max time instead