Subject: [complete workout inside!]...Fat Loss Circuit Training with Farmers Walks...
AND I believe they're among THE best overall fat-loss workouts a person can do just in general, even if you're not using that program.
The premise is very simple...you do a "normal" weight workout but instead of taking rest in between sets, you do moderate-intensity cardio training.
If you're not already familiar with it and you'd like to get a full rundown of this training technique, I've got a detailed explanation of it here:
Fat Loss Circuit Training – A Time-Efficient Workout to Crank Your Metabolism to the MAX
It's a GREAT training technique but it has one big weakness...if you're doing it in a crowded gym and trying to use a cardio MACHINE, it's going to be almost impossible to perform without either losing your machine or trekking around the gym to get to one (primarily if your gym's cardio section is separate from the weights).
This variation of Fat Loss Circuit Training addresses that weakness.
Because of instead of "normal" cadio, you will do a simple Farmer's Walk for distance, either with dumbbells or kettlebells.
That's it! Very simple and very effective. It doesn't require cardio machines and it doesn't require a timer.
In the workout itself, the exercises I'm using are
| EXPLOSIVE | One-Arm Kettlebell Snatch x 3 sets of 4 to 6 reps each arm |
| PRESS | Flat Dumbbell Bench Press x 3 sets of 6 to 8 reps |
| PULL | Pull-Ups x 3 sets of 6 to 8 reps |
| SQUAT/LUNGE | Safety Squat Bar Squats x 3 sets of 8 to 10 reps |
| POSTERIOR CHAIN | Dumbbell Stiff-Legged Deadlifts x 2 sets of 6 to 8 reps |
I've only
posted pics and video of the first 3 exercises, just fyi.
You can use other exercises that fit in with the movement
pattern category of each part of the workout, i.e. do cable
rows instead of pull-ups.
In between
EVERY SINGLE SET, I grab a couple of 65 lb dumbbells and Farmers
Walk up and down the floor of my basement gym three times.
The handles I've got attached to the dumbbells are called
KettleClamps (click
here for my full review of these).
They basically turn
a dumbbell into a kettlebell...great for swings and Farmers
Walks...not so much for overhead work, though.
As far
as the Farmers Walks go, I prefer using a distance measure
rather than a time measure...this way you end up back at the
same start position every time.
If you get to the point where
your grip starts failing (happened to me when I was into the
pull-ups), just set the weights down for a few seconds, then
pick them back up and continue until you've hit your goal.
Now grab your dumbbells and do your Farmers Walk for distance..NO rest.
Complete ALL sets of your first exercise (explosive) before moving on to the next one (press).
Again, in between every set, do a Farmers Walk for distance...NO rest.
Then do your three sets of a pulling exercise.
Again, continue doing Farmers Walks between EVERY single set of this workout.
When you've done 3 sets of a pulling exercise, then do 3 sets of a squatting or lunging exercise, then 2 sets of a posterior chain exercise, such as stiff-legged deadlifts, barbell hip thrusts, good mornings or (if you can't do any of those) leg curls.
To finish, you can then do 2 or 3 of sets of core work, using exercises such as planks, curl squats, dumbbell crawling, or anything else that you like...except crunches...don't waste your time with crunches.
Overall, Fat Loss Circuit Training is a GREAT training technique...the reason I've made it a core component of my Metabolic Surge - Rapid Fat Loss program is because it's just so incredibly effective for getting your metabolism into high gear.
I've got the video of the workout posted on my YouTube channel here as well..
Enjoy!
Nick Nilsson
The "Mad Scientist of Muscle"
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