Fat Burning Exercise Routine

1. Load the desired amount of weight to each side of the leg press machine. Sit down and grip the side handle bars.
2. Place your feet on the platform in front of you with at about shoulder width apart. Slightly angle your toes/feet outward about 5 degrees. This is your starting position.
3. Push the weight up with your legs, then with your hands unengage the safety bars.
4. While inhaling, slowly contract your legs towards your body until your legs are at about a 90 degree angle.
5. Hold this position for a second then exhale push the weight and platform with your heels back to the starting position.
6. Repeat for the desired amount of reps.
7. When you’re finished with your set, push the platform/weight all the forward with your legs and reengage the safety bars before letting your legs and the platform back down.

1. Start by sitting at a lateral pulldown cable pulley. Keep your feet planted and adjust the knee holders (if available) to the correct height. Attach a wide bar to the pulley.
2. Reach up and grip on the shorter angled portions on each side of the bar, with you palms facing forward. Lean back at a 25 – 35 degree angle with your chest sticking out. This will give your back a natural curve.
3. Exhale while slowly pulling the bar down towards your chest. You should feel your back squeeze together at the bottom of the movement.
4. Pause, then inhale while slowly letting the bar back up to the starting position.
5. Repeat for the desired amount of reps.

Tip: Be sure to not swing with your back to pull the bar downwards. Be sure to also keep your back stable through the movement.

1. Start by getting into pushup position.
2. Now kick one knee forward until it’s right under your hip or waist.
3. Quickly move this leg back to starting position while also kicking your other leg forward under your waste. Repeat this aggressively to get your heart rate up and complete the set.

1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
2. Bend over or squat down and place your hands on the floor in front of you, just inside your feet.
3. Jump both feet back to softly land on the balls of your feet in a plank position.
4. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Perform a push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out).
5. Jump your feet back so that they land just outside of your hands.
6. Explosively jump into the air, reaching your arms straight overhead.

1. Stand with your feet shoulder width apart. Jump rapidly while step forward with one leg in the air, landing with entire body and the other leg down. Be sure to keep your torso straight up during this movement. If you aren’t using dumbbells keep your hands on your hips.
2. Pause for a moment, then jump and switch legs.
3. Repeat for the desired amount of reps.

Tip:Make sure your front knees don’t bend past your front foot to prevent injury.

1. Stand with your feet shoulder width apart. You can put your hands behind your head or together out in front of you. This is your starting place.
2. Begin the movement by flexing your hips and your knees, squatting down, pushing your butt and hips back and your knees forward. Through this movement keep your chest forward and your back as straight as possible to prevent injury.
3. Bend until your hamstrings are parallel or slightly less than parallel to the ground, and reverse the movement back to your starting place. As you’re coming up push through your heels and keep your head and chest up.