Free personalized workout plan

The Fatal Lunge™: 16-Minute Lower Body H.I.I.T. Workout Ft. Rob Riches | Faster Fat Loss™

By Blue Star Nutraceuticals

Experience
Intermediate (2-3 years)
Time
36 minutes/day | 5 days/week | 1 weeks
Good for
Men's Fat Loss, Men's Increase Stamina,
Equipment
Bodyweight
Description

For this workout, you’ll perform a circuit of 4 exercises in H.I.I.T. training style.


This means you’ll perform each exercise for 30 seconds all out, then have 30 seconds to rest and rehydrate with AminoFast™ before starting the next exercise.


Aim for as many reps as possible during your working intervals and focus on speed and explosiveness.


Once all 5 exercises are complete, that’s the end of round one.


Your goal is to complete 4 rounds back-to-back, making this a 16-minute, all out fat burning attack.


As always, the complete workout will be listed for you in the description below.


Now let’s get this going!



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Media

Week 1



ExerciseSetsRepsRest
Circuit1A. Side Lunge + Sprawl
Side Lunge + Sprawl

Time between exercises: 30s
43060s
1B. Step Back Lunge Into High Knee
Step Back Lunge Into High Knee

Time between exercises: 30s
43060s
1C. Bodyweight Walking Lunge
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration

Time between exercises: 30s
43060s
1D. Single Leg Split Squat
Single Leg Split Squat
43060s

ExerciseSetsRepsRest
Circuit1A. Side Lunge + Sprawl
Side Lunge + Sprawl

Time between exercises: 30s
43060s
1B. Step Back Lunge Into High Knee
Step Back Lunge Into High Knee

Time between exercises: 30s
43060s
1C. Bodyweight Walking Lunge
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration

Time between exercises: 30s
43060s
1D. Single Leg Split Squat
Single Leg Split Squat
43060s

ExerciseSetsRepsRest
Circuit1A. Side Lunge + Sprawl
Side Lunge + Sprawl

Time between exercises: 30s
43060s
1B. Step Back Lunge Into High Knee
Step Back Lunge Into High Knee

Time between exercises: 30s
43060s
1C. Bodyweight Walking Lunge
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration

Time between exercises: 30s
43060s
1D. Single Leg Split Squat
Single Leg Split Squat
43060s

ExerciseSetsRepsRest
Circuit1A. Side Lunge + Sprawl
Side Lunge + Sprawl

Time between exercises: 30s
43060s
1B. Step Back Lunge Into High Knee
Step Back Lunge Into High Knee

Time between exercises: 30s
43060s
1C. Bodyweight Walking Lunge
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration

Time between exercises: 30s
43060s
1D. Single Leg Split Squat
Single Leg Split Squat
43060s

ExerciseSetsRepsRest
Circuit1A. Side Lunge + Sprawl
Side Lunge + Sprawl

Time between exercises: 30s
43060s
1B. Step Back Lunge Into High Knee
Step Back Lunge Into High Knee

Time between exercises: 30s
43060s
1C. Bodyweight Walking Lunge
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration

Time between exercises: 30s
43060s
1D. Single Leg Split Squat
Single Leg Split Squat
43060s

Date Created: 3/8/2021, UTC


Last Updated: 3/8/2021, UTC

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