Put It In Action! Intermediate Workout Routine For EXTREME Fat Loss

Ok, ladies. Now that you have been seeing my rants for several weeks it’s time to give you an actionable plan at the gym (if you haven’t started my squat routine that is) which will give you rapid results.

I am going to give you a routine that you can follow precisely in the gym for the first month of your training. It is your job to follow it. This routine is an expansion of the simple squat routine, and is designed for MAXIMAL fat loss.

Here are some rules:

1. Perform this 3x/week
2. Take a break after each workout day
3. Alternate day 1 and day 2
4. You will increase weight every new week, even if just by a couple of pounds
5. Perform each circuit 3 times with no rest in between
6. Don’t do this if you’re hung over. You will not progress.
7. And most important – MAKE SURE THE WEIGHT IS HEAVY ENOUGH TO CHALLENGE YOU. If you don’t do this and stay fat it’s not my fault.

So here it is:

Day 1

Circuit 1:

• Squat – 12 reps
• Push up – 10 reps
• Jumps – 10 reps (Just jump up and down as high as you can)

Circuit 2:

• Lunge with dumbells -12 reps each side
• Lat pull-down – 12 reps

Day 2

Circuit 1:

• Wide leg squats – 12 reps
• Standing shoulder press – 10 reps
• Split jumps – 12 reps each side

Circuit 2:

• Bulgarian split squat – 10 reps each side (This is a modified lunge. Put your back leg up on a bench and lunge regularly
• Row – 10 reps

There you have it. If you don’t know how to do any of these exercises, a handy little website called YouTube will help you. A hot trainer will help you more.

This is what your week may look like:

Monday-Circuit 1

Tuesday-off

Wednesday-Circuit 2

Thursday-off

Friday – Circuit 1

Sat, Sun – off

If you do this religiously for 1 month, work hard, and don’t pig out, you WILL lose at least 5 lbs of fat, likely more.

And BTW, this will work for your boyfriend as well if the love handles are getting out of control. 

Enjoy. And let me know how you are progressing.