The Fat Burn Revolution (41 page)

Authors: Julia Buckley

BOOK: The Fat Burn Revolution

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You will feel the burn in your abs and possibly in your upper legs too. This is nothing to be concerned about: it is very beneficial to train these muscles to work together in
synergy.

(However, if the feeling goes beyond discomfort into pain then you should and seek advice from a medical professional.)

format

If you are not doing this workout straight after one of the other workouts in the programme, perform a 10-minute warm-up before you begin.

Go through all exercises once, taking a 30-second rest between each set of two.

It is likely that you may not be able to do the full number of reps or hold the positions for a full minute at first. That’s fine, just do as much or hold as long as you can and
aim to increase a little a bit over time working up to the full amount.

If you’re new to the static exercises, for example, you might only be able to hold the positions for 30 seconds in the first week of Phase III. Simply make a record of this and try
to add 10 seconds on every week to get you to full minute by the final week of the programme.

blast #1

•
Gym ball sit-ups (
here
) x 20

•
Lower ab leg lift (
here
) x 20

30-second rest

blast #2

•
V sit-up (
here
) x 20

•
Backwards ball plank (
here
) x 30 secs to 1 minute

30-second rest

blast #3

•
Ball pass (
here
) x 20

•
Side plank (
here
) x 30 secs to 1 minute

30-second rest

blast #4

•
Boat pose (
here
) x 30 secs to 1 minute

•
Stomach vacuum on ball (
here
) 4 x 5-second holds

Stretch out with at least 5 repetitions of cat (
here
).

Phase III:
Plyo Blaze

Plyometric training
employs rapid, explosive movements to build strength, power and agility.

This type of exercise annihilates fat and promotes the ‘afterburn’ effect, which has been accelerating your fat-burning success throughout the Fat Burn Revolution
programme.

Improvements tend happen very rapidly with this type of training, and after just a few sessions this workout will give your fitness, energy levels, and metabolism a fierce boost. The
whole session can be done in just half an hour, hit it with intense drive and focus and you’ll get an incredible fat-burning bang in return for your effort buck!

The exercises are quite advanced, but you are ready to take them on. The workout might be tough at first, but your body will respond to the challenge and it should get a little bit
easier every time you do it.

You should push to your maximum, but if you get to a point where your legs get wobbly or you can’t keep the correct posture then it is time to rest.

You’ve come such a long way over the last six weeks and now things are going to get really exciting!

Do not forget to warm up for at least 10 minutes and perform the upper- and lower-body dynamic stretches before doing this workout. Always do both sets of static stretches at the end
of the workout too.

format

The workout consists of five sets of two exercises. For the first exercise in each set you should do 15 repetitions, or 30 repetitions for the moves that are performed
on alternate sides. The second exercise should be done for 30 seconds. Do the two exercises one after another, without taking a break.

You may not be able to manage the full 30 seconds or 15/30 reps at first. That’s fine, just do as much as you can, make a record in your journal of what you did, and try to beat
it next time.

After you have done both of the exercises in a set take a one-minute break and then repeat.

When you’ve done your second set then you can take a one-minute break before moving onto the next set.

superset #1

•
Broadside bounce (
here
) x 30 (alternate sides)

•
Step-up (fast) (
here
) x 30 seconds

1-minute rest

Repeat once

superset #2

•
Leap-frog jump (
here
) x 30 (3 hops forward, 3 hops back, x 5)

•
Quick step march (
here
) x 30 seconds

1-minute rest

Repeat once

superset #3

•
Squat jacks (
here
) x 30

•
Burpees (
here
) x 30 seconds

1-minute rest

Repeat once

superset #4

•
Squat jump (
here
) x 15

•
Speed bag (
here
) x 30 seconds each direction

1-minute rest

Repeat once

superset #5

•
Split jump (
here
) x 30 (alternating legs)

•
Mountain climbers (
here
) x 30 seconds

1-minute rest

Repeat once

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

After performing your warm-up
and dynamic stretches, start with the warm-up combo. Each of the exercises should be performed once for the
stated number of repetitions. You can then move straight onto superset #1. You do not need to start with a warm-up for every set in this workout as the stretches and warm-up combo should be enough
preparation.

warm-up combo

•
Alternating hammer curls (
here
) x 10 – to perform, switch arms with each repetition

•
Alternating shoulder press (
here
) x 10 – to perform, switch arms with each repetition

•
tricep push-up (
here
) x 10

Perform once through doing each of the three exercises using a comfortable weight (around ¾ of your top weight).

1-minute rest

Start superset #1