The Fat Burn Revolution (30 page)
Read The Fat Burn Revolution Online
Authors: Julia Buckley
Welcome to Phase II
of the Fat Burn Revolution fitness programme. It’s time to ramp things up a little!
The training is going to get a little tougher, but the sessions are still short, fast-paced and varied.
You have four new workout sessions to do alongside your daily 30 minutes of steady paced activity which, as in Phase I, you need to do at least six hours before or after your workout of the
day.
Please read all of the instructions on each of the workout sheets carefully before performing the sessions.
The standard weekly schedule for Phase II is:
day | | workout |
1 | | Metabolic Blaster – Chest & Back with Plyo Bursts |
2 | | Metabolic Workout 1 – Legs, Bum & Core |
3 | | Phase II Furnace |
4 | | Rest or Total Body Blast |
5 | | Metabolic Workout 2 – Arms, Shoulders & Core |
6 | | Phase II Furnace |
7 | | Rest |
If you’re super-fit and keen to exercise six days per week you can insert the original Body Blaster workout on day four.
The Phase II Metabolic 1 and 2 workouts feature a warm-up set in each tri-combo. You should now be lifting heavier weights than when you first started the Fat Burn Revolution and some warm-up
reps with lighter weights will help get the muscles activated and ready to work hard. As well as maximising performance and adding variety to the programme, the warm-up reps will reduce risk of
injury, so do not miss this aspect of the sessions.
This phase has the potential to really accelerate your fat loss and fitness if you give it 100%. It is now even more important to eat a good wholesome diet to ensure your nutrition supports your
fitness progress and fat-loss goals.
It’s time to dig in, consistently follow the programme, forget excuses and really show your body that you’re committed to the Fat Burn Revolution. Phase II is not easy, but
definitely worth it. Enjoy!
Metabolic Blaster | chest & back with plyo bursts
This session takes the metabolic workout to the next level.
Alongside the muscle-building, metabolism-boosting resistance moves, each
section features a plyometric exercise to develop explosive power and burn massive calories.
For the chest press, chest fly and particularly the dumbbell pullover (which involves passing the weight over your head), choose a weight that will NOT take you to the
point of failure, but still presents a challenge.
format for each tri-combo
1
Perform each of the first two exercises with maximum weights or the most advanced version you can manage for the stated number
of reps and then move on to the plyometric component without resting.
2
Perform the plyometric exercise for 1 minute or as long as you can – start by aiming for at least 30 seconds. If you
choose an advanced version, you can regress to a less advanced version if you need to do that in order to complete the minute.
3
Take a 1-minute rest once you have completed all three exercises.
4
Perform your second set.
5
Take a 1-minute rest.
6
Move on to next tri-combo.
Remember to warm up and perform the upper body dynamic stretches before starting and do the upper body static stretches at the end of your session.
tri-combo #1
•
Bent-over row (
here
) x 10
•
Dumbbell pullover (
here
) x 10
• |
First full set then 1-minute rest |
Second full set then 1-minute rest |
Move on to next tri-combo |
tri-combo #2
•
Bent-over lateral raise (
here
) x 10
•
Chest fly (
here
) x 10
• |
First full set then 1-minute rest |
Second full set then 1-minute rest |
Move on to next tri-combo |
tri-combo #3
•
Chest press (
here
)x 10
•
Close grip bent-over row (
here
) x 10
• |
First full set then 1-minute rest |
Second full set then 1-minute rest |
Move on to next tri-combo |
tri-combo #4
•
Standard push-ups (
here
) x 15
•
Airplane (
here
) x 10 per side
• |
First full set then 1-minute rest |
Second full set then 1-minute rest and perform cool-down |
Metabolic Workout 1 | legs, glutes & core
As always, the aim
of the metabolic sessions is to push the limits of your strength and fitness, stimulating your body to make
changes in order to adapt to new demands. This will help sculpt and define your shape, but most importantly it accelerates fat burning even when you are not exercising.
You should master the technique of these exercises before adding weights, but once you can do the stated number of repetitions while maintaining good form you can start adding some quite heavy
weights as these moves employ the powerful muscles of the lower body. Because these muscles are large they require a lot of energy to fire up, which is great news for fat burning.
Weights are not required for the exercises using the ball or for the wall squat.
As well as the warm-up reps you still need to perform the upper-body dynamic stretches before starting and do the upper-body static stretches at the end of your session.