Dynamic Warm-Up - Complete a set of each exercise in the same numbered pair (for example, 1A & 1B, 2A & 2B, etc.) back-to-back w/ no rest between sets. Once finished, rest for 1-min. and move on to the next exercise pair.
- 1A) Forward/Backward Jumps - 20 reps
- 2A) Gate Swings - 20 reps
- 1B) Lateral Jumps - 20 reps
- 2B) Dymanic Lunges w/ Overhead Reach - 10 reps
- 1C) Jacks - 20 reps
- 2C) Reverse Dynamic Lunges w/ Twist - 10 reps
- 1) YTWL Delt Raises -10 reps
- 2) Prone Plank - Hold for 60-sec.
- 3) Single-Leg Glute Bridge - 15 reps/side w/ 2-sec. pause @ top of the movement
- 1A) Body Weight Squats - 2 sets x 10 reps
- 1B) Spiderman Pushups - 2 sets x 10 reps
- 2A) Bulgarian Split Squats - 2 sets x 10 reps each side
- 2B) Inverted Row - 2 sets x failure
- 3A) Single-Leg Romanian Deadlift - 2 sets 10 reps each side
- 3B) DB Push Press - 2 sets x 10 reps
- 4A) Side Lunge - 2 sets x 10 reps each side
- 4B) Pullups - 2 sets x failure
- 1) DB Swing
- 2) Burpees
- 3) Squat Jumps
- 4) Shuttle Runs
Notice that I didn't do any slow, boring cardio at all. The reason being is that I worked using a combo of high-intensity intervals (HIIT) and supersets which results in a higher output of fat calories and post-workout metabolic acceleration. If fat loss is what you're after, you can't go wrong with HIIT and supersets.
Train hard & have fun!