The Fat Burn Revolution (31 page)

format for each tri-combo

tri-combo #1

•
Split squat (
here
) x 10 per side

•
Lateral lunge (
here
) x 10 per side

tri-combo #2

•
Straight leg deadlift (
here
) x 10

•
Step-up (
here
) x 10 per side

tri-combo #3

•
Forward lunge (
here
) x 10 per side

•
Wall squat (
here
) – 30 seconds

tri-combo #4

•
Ball leg curl (
here
) x 10

•
Squat (
here
) x 10

This time you need
to work a bit closer to your maximum level in the effort phase and you have a bit less time to recover between
intervals. You’ll also be doing six intervals rather than four. But now you’ve conquered Phase I, you’re ready for this.

interval structure

5-minute warm-up

Begin performing your chosen activity at an easy, low-intensity pace and gradually build up until you’re at 6–7/10 effort over at least five minutes.

effort blasts

•
Exercise at 9/10 effort level for 30 seconds

Repeat x 6

5-minute cool down

Afterwards stretch any muscles that feel tight or where you felt a burning sensation during the session.

Phase II:
Metabolic Workout 2 | arms, shoulders & core

For the core exercises
which use weights – wood chop, Saxon side bend and Russian twist – it is not necessary to get
to failure, but you should use a weight that presents a challenge for you in the stated number of reps.

In the case of exercises that do not require weights, perform the most advanced version of the exercise you can manage, even if that means you cannot complete the stated number of reps –
just do as many as you can.

As well as the warm-up reps you still need to perform the lower-body dynamic stretches before starting and do the lower-body static stretches at the end of your session.

Fitter, stronger, leaner, healthier

format for each tri-combo

 

1
Perform one warm-up set by doing each of the three exercises using a comfortable weight (around three-quarters of your top weight) or the
easiest version where weights are not used

2
Take a 30-second rest

3
Perform your first full set by doing each of the three exercises with maximum weights or the most advanced version you can manage. Do the
exercises consecutively with no rest between

4
Take 1-minute rest once you have completed all three exercises

5
Perform your second set

6
Take 1-minute rest

7
Move on to next tri-combo

tri-combo #1

•
Lateral raise (
here
) x 10

•
Tricep push-up (
here
) x 10

• Wood chop ( here ) x 12 per side

Warm-up set then 30-second rest

First full set then 1-minute rest

Second full set then 1-minute rest

Move on to next tri-combo

tri-combo #2

•
Single arm bicep curls (
here
) x 10 per side

•
Arnold press (
here
) x 10

• Saxon side bend ( here ) x 20 alternating sides

Warm-up set then 30-second rest

First full set then 1-minute rest

Second full set then 1-minute rest

Move on to next tri-combo

tri-combo #3

•
Tricep dips (
here
) x 10

•
Diamond push-up (
here
) x 10

• Russian twist ( here ) x 20 alternating sides

Warm-up set then 30-second rest

First full set then 1-minute rest

Second full set then 1-minute rest

Move on to next tri-combo

tri-combo #4

•
Upright row (
here
) x 10

•
Hammer curls (
here
) x 10

• Palm-to-elbow plank ( here ) x 20 alternating sides

Warm-up set then 30-second rest

First full set then 1-minute rest

Second full set then 1-minute rest and cool-down

dumbbell pullover

target area
chest, arms, shoulders & upper back               

The dumbbell pullover is something of a forgotten gem in my opinion. Not many people seem to include the move in their routine nowadays, which is a shame
because it’s a great ‘value’ exercise which works the entire upper body in a single swoop.

1
Lie face-up on a bench or flat on the floor with your knees bent. Firmly hold a dumbbell or single plate above your chest with both hands,
straighten the arms, keeping just a slight bend in the elbow.