Fighters Fat Loss Circuit

Jay – here’s what I give the fighters to help cut fat. As you know – those guys need to
spend their weight room time getting strong and conditioned – so I don’t use any
traditional fat loss training – instead we add these routines.

It melts the fat off these guys without affecting their strength negatively at all. Cool
side effect is that their cardio goes through the roof and the workouts take less than 20
-25 total mins. But it’s not for beginners. One circuit of some of this shit will break
most people.

The other nice benefit is it takes off about 1-2lbs of fat on average – and the entire 8
week program is only about 8-10 hours of total training time.

Perform the following workouts three times a week (alternate between workouts).
Loads are low (only using bodyweight) but the intensity and speed is to the max.
Expect to drop at least an extra one pound per week without changing your diet
whatsoever.

Use these routines post-workout, before or after cardio sessions, as a secondary

workout at night , after any technical work – or to kick start metabolism first thing in
the morning.

Weeks 1-4:

Workout One:
Afterburn Phase

1A: Left Leg Split Squat with front foot raised

1B: Right Leg Split Squat with front foot raised
1C: Push Ups
1D: Plank
1E: Side Plank Left
1F: Side Plank Right

Perform ONE MINUTE of work for each exercise and two rounds without rest. 12
mins total.

Meltdown phase:

2A: 24 squats
2B: 12 alternating lunges each leg
2C: 12 lunge jumps each leg
2D: 24 squat Jumps
Rest 60s and repeat.

Workout Two:
Afterburn Phase

1A: Left Leg Hip thigh extension

1B: Right Leg Hip thigh extension
1C: Inverted Row
1D: Reverse Crunch
1E: Reverse Lunge Left
1F: Reverse Lunge Right

Perform ONE MINUTE of work for each exercise and two rounds without rest. 12
mins total.

Meltdown phase:

2A: Squat Jumps

2B: Squats
2C: Squat and Hold

Perform 20s of each exercise and perform 3 circuits back to back.

Weeks 5-8:

Workout One:
Afterburn Phase

1A: Left Bulgarian Split Squat – rebound style (fast concentric and eccentric – 4s
hold)
1B: Right Bulgarian Split Squat – rebound style (fast concentric and eccentric – 4s
hold)
1C: Running Push Ups (alternate one rep of mountain climbers each leg and one push
up)
1D: Plank
1E: T-Push Ups
1F: Tuck Jump Burpees

Perform 75s of work for each exercise and two rounds without rest. 15 mins total.

Meltdown phase:

2A: 33 squats
2B: 33 push ups

Rest 60s and repeat for 3 rounds

Workout Two:
Afterburn Phase

1A: Left Leg Running single leg deadlift (perform a single leg deadlift and explode
up on to your toe – lifting the opposite knee as if you were running on one leg).
1B: Right Leg Running single leg deadlift
1C: Cat Dips – in a push up position – do a leaning push up to one shoulder (full
range) while lifting the opposite leg up
1D: Reverse Plank or Prone Cobra
1E: Lateral Lunge each way
1F: Forward and back step through right (step forward with your right leg into a deep
lunge – explode back to the center but step right through into a reverse lunge)
1G: Forward and back step through left

Perform 75 SECONDS of work for each exercise and two rounds without rest. 17 1/2
mins total.

Meltdown phase:

Screamers:
Perform :

3 push ups
1 tuck Jump
6 push ups
2 tuck jumps
9 push ups
3 tuck jumps

Continue to increase in sets of 3 for the push up, and 1 for the tuck jump until you
reach failure. Then reverse direction until you grind out a final 3 push ups and 1 tuck
jump.