Here is a total body fat loss workout with dumbbells.

It is perfect for home/hotel workouts or when the gym is packed and you want a workout without waiting for every piece of equipment.

Warm up with 5-10 repetitions of each exercise at a lighter weight than you would use during your actual workout. (Use 50% of your working weight).

• Perform all 4 of the exercises in a row without rest.
• Take 90 seconds rest after performing all the exercises.
• Perform 10-15 repetitions of each exercise.
• Perform 3-6 rounds depending on your fitness levels.

You can progress this workout by increasing the number of rounds performed, shortening the rest period between rounds or increasing the weight used.

See the video below for the exercises.

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You've come home from work feeling tired. You have missed your gym session and you really wanted to train but didn't have the time.

Well here is a short cardio fitness challenge that can be performed at home or in the hotel room when travelling for work.

It consists of 4 exercises performed back to back with no rest.

Then you rest for 60-120 seconds and repeat the exercises again.

Try and perform 2-4 rounds depending on your fitness levels.

It's a good little endorphin boosting sweaty workout.

See the video below for descriptions of the exercises.

​Here Are Four Ways I Can Help You Get Fit, Lose Weight And Actually Keep it Off.
 
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.
 
2. We now offer ONLINE 1-1 Personal Coaching. 
 
Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.
 
Check it out here
 
3. Check out our small group coaching sessions (max 4-10 people)
 
Small Group Coaching.
 
4. 1-1 Personal Training at our Studio in North Sydney.
 
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Total Body Weight Training Fat Loss Workout.

This weeks workout is designed for beginner to intermediate trainees and is perfect for establishing some baseline fitness and strength as well as building a little bit of muscle and burning some fat.

It is a form of body composition training that helps the body lose fat and tone up.

The video below will explain the procedure of the workout.

Warm Up:

• Perform 5-10 repetitions of the first 4 exercises at 50% of the weight you will use during the working sets.
• If it is a bodyweight workout, simply perform the exercise without weights or at an easier angle.

The Workout:

• Perform the exercises in pairs. 
• Take 10-20 seconds rest between exercises.
• Rest for 90 seconds between pairs of exercises.
• Perform 2-3 sets of each pair of exercises.

Cooldown:

• Cool down by stretching all the major muscles used. Chest, middle back, front and back of legs, calves and abdominals.

How To Progress This Workout.

There are a few ways to increase your strength each week.

Simply add a little bit of weight each week (2-10% of the initial weight depending on the exercise)

OR

Perform 2 extra reps over the 15 prescribed and then add more weight.

OR

Perform 2 sets of each exercise on weeks 1 and 2 and then perform 3 sets of each exercise on weeks 3 and 4.

Good luck.


Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
 
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.
 
2. We now offer ONLINE 1-1 Personal Coaching. 
 
Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.
 
Check it out here
 
3. Check out our small group coaching sessions (max 4-10 people)
 
Small Group Coaching.
 
4. 1-1 Personal Training at our Studio in North Sydney.
 
Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney.
 
Check out our Personal Training Options here: