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Full Body Superset Calorie Burner

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

1 day

Time

68 minutes

Genders

Female, Male

Goals

Fat Loss (Female | Male)
Description

One of the biggest obstacles of loosing weight (besides not having a healthy behavior) is adaptation.This time you are going to move your all body at the same time to increase energy expenditure

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Equipment

Barbell, Bodyweight, Cable, Pull up bar, Suspension (TRX)

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

68 minutes

Genders

Female, Male

Days per week

1 day

Goals

Fat Loss (Female | Male)
Description

One of the biggest obstacles of loosing weight (besides not having a healthy behavior) is adaptation.This time you are going to move your all body at the same time to increase energy expenditure

Show More

Equipment

Barbell, Bodyweight, Cable, Pull up bar, Suspension (TRX)

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1

Physiological effect: Metabolic gains. Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization.

This workout will increase your aerobic and anaerobic threshold capacity resulting in a improvement in your ability to recruit and use your fat sooner and faster, allowing you to endure in long periods of effort at a higher intensity.  

Training characteristics: Full body workout to recruit all major muscles and workout upper and lower limbs at the same time increases energy expenditure. 

Tempo:  1''/1'' (Concentric and Eccentric parts of the movement) 


ExerciseSetsRepsRestNotes
1A. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
3 sets15 reps60s
1B. Close Grip Pull Up
Close Grip Pull Up
3 sets15 reps60s
With Resistance Band Assisted if necessary.
2A. Suspension Side Lunge3 sets15 reps60s
Each side with no rest between.
2B. Suspension Push-up3 sets15 reps60s
3A. Nordic Hamstring Curl (Bodyweight)3 sets15 reps60s
With Resistance Band Assisted if necessary. Add weight if possible.
3B. Suspension Shoulder Press3 sets15 reps60s
4A. Barbell Rear Lunge3 sets15 reps60s
4B. Wood Chop with Rope Attachment3 sets15 reps60s
On top of Bosu. Each side with no rest between.
5A. Single Leg Snatch Grip Romanian Deadlift
Single Leg Snatch Grip Romanian Deadlift
3 sets15 reps60s
5B. Abdominal Pendulum3 sets15 reps60s
Each side with no rest between.

Date Created: 2/25/19, 3:35 PM


Last Updated: 5/20/20, 2:22 AM

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