A fat stripping routine

[Sam]

I've had this cardio-weight routine for a few months now and it has shown some serious results. No rest between exercises unless stated, keep that heart rate high. Let me know what you think.

There are videos to explain each exercise. Enjoy you need only A 10 KG dumbell, or something of similar weight and manageability (grip-ability isn't a word)

Fat Burner – FORM OVER SPEED, VOLUME AND WEIGHT

If it’s not correct form, it’s not worth doing. Correct form with no weight is better than poor form with any weight. You can be ripped up and stronger than most without any weights at all.

5 Minute Shadow boxing warm up

http://youtu.be/ZUJDKUDI0cY

Squat thrusts with 10k – 45 Seconds

Mountain Climbers – 45 Seconds

Close Grip Pressups – 45 Seconds

1 Minute Rest

Tuck Jumps – 1 min

http://www.youtube.com/watch?v=EOKfd7ZIFZI

Dumbbell Plank Rows with 10kg – 30 seconds per arm

Dumbbell Lunges – 1 min

1 minute rest

Single arm dumbbell snatch with 10Kg – 1 Min

Dumbell Swings with 10 Kg – 1 Min

http://www.youtube.com/watch?v=ureD1a84Ge0 (-keep back straightish, more squat than bending of the back)

Leg raises – 1 min

– (Don’t touch the floor with your feet)

Negative Curls (5 seconds down) X 20

(Quick up, slow down, count 5 seconds – stop when perpendicular to your body)

Slow dips x 20

(Quick up, slow down, count 5 seconds)

1 Minute rest

5 seconds shadow boxing warm down and a stretch.

[Toph821]

Intense.