Free personalized workout plan

Ripped Over 40 Full Body Fat Loss

By Blue Star Nutraceuticals

Experience
Intermediate (2-3 years)
Time
93 minutes/day | 1 day/week | 1 weeks
Good for
Men's Fat Loss,
Equipment
Bodyweight, Box, Dumbbell, Exercise Ball
Description

Welcome to the Ripped Over 40 Full Body Fat Loss Workout


Before you begin - get a good dynamic warm-up in to ensure your body is loose, limber, and ready to perform. Perform 5 minutes of jumping jacks, broad jumps, and bear crawls.


You will be performing 5 exercises in circuit fashion using 60% of your 1 rep max for weighted exercises.


You’ll perform each exercise for 30 seconds - then take 30 seconds to rest and setup for the next exercise.


Once you finish all 5 exercises, take 2 minutes to catch your breath and repeat the entire circuit again 5 more times - making the entire workout just under 40 minutes. If it’s taking you longer than that - pick up the pace!


Exercise #1: Dumbbell Squat Curl Press

This is an excellent high intensity, full body exercise that will help get the heart rate up and kickstart the fat burning process for the rest of the entire workout.


Grab a pair of dumbbells at your sides - squat down with a full range of motion, knees out, push your heels through the floor. Once you’re ¾ of the way up, curl the dumbbells up to your shoulders in a hammer grip, then press straight overhead at the top when your knees are close to lockout. Control the weight back down and descend into the next rep.


Aim to make this one smooth movement, don’t stop or pause for the full 30 second interval - constant movement just like a piston in an engine.


Perform this fully body fat loss workout 5 times a week and you’ll melt off stubborn body fat quicker and easier than ever before.

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Media

Week 1


Before you begin - get a good dynamic warm-up in to ensure your body is loose, limber, and ready to perform. Perform 5 minutes of jumping jacks, broad jumps, and bear crawls.


You will be performing 5 exercises in circuit fashion using 60% of your 1 rep max for weighted exercises.

ExerciseSetsRepsRest
Circuit1A. Dumbbell Squat Curl Press
Dumbbell Squat Curl Press

Time between exercises: 30s
630120s
1B. Plyometric Push Up
Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration

Time between exercises: 30s
630120s
1C. Alternate Dumbbell Row
Alternate Dumbbell Row

Time between exercises: 30s
630120s
1D. Box Jump (Multiple Response)
Box Jump (Multiple Response) demonstrationPlay Box Jump (Multiple Response) demonstration

Time between exercises: 30s
630120s
1E. Swiss Ball Windshield Wipers
Swiss Ball Windshield Wipers demonstrationPlay Swiss Ball Windshield Wipers demonstration
630120s

Date Created: 2/23/2021, UTC


Last Updated: 2/27/2021, UTC

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