Fat Burning Training: Beginner Workout 1

Trainer : Daniella Tsukerman

Introduction
This program is designed for individuals trying to burn fat and like to do their aerobic training on their own. Using High Intensity Interval Training (HIIT) will increase their “afterburn” or EPOC (Excess Post-exercise Oxygen Consumption), and elevate their resting heart rate for up to 24 hrs post workout. The Beginner Fat Burning Training program introduces clients to a higher intensity protocol that will generate a higher level of EPOC than most training protocols of similar duration. Perform 2 sets of 10 exercises at 1 minute low to moderate intensity and run (or cardio of choice) at high intensity for 30 seconds in between each exercise. When there are two sides to an exercise, switch at 30 seconds or since they are performing 2 sets, they could do a side for each set. In addition, have them do the suggested moderate intensity cardio program immediately afterwards. They will be burning fat more efficiently than they would with a regular cardiovascular session of same duration.

Warm Up
5 minutes fast walking/running gradually increasing the pace until body is fully warmed up for a high intensity workout.

Cardio Program

ActivityIntensityDurationComments
Treadmilllow5 minwarm up
Treadmillmoderate30 minpost personal training session

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Tube Shuffle LateralExercise2 1 minuteslowmoderatecardio
Lateral Raise with Rotation: Kneeling on BOSUExercise2 1 minuteslowmoderatecardio
Abdominal crunch - reverse on floorExercise2 1 minuteslowmoderatecardio
Back Extension on Stability Ball with Arms ExtendedExercise2 1 minuteslowmoderatecardio
Biased Unilateral Overhead PressExercise2 1 minuteslowmoderatecardio
Lat PulldownExercise2 1 minuteslowmoderatecardio
Dumbbell Chest Press on BenchExercise2 1 minuteslowmoderatecardio
Row - Seated CableExercise2 1 minuteslowmoderatecardio

Cool Down
Stretch!

Program Exercises

TUBE SHUFFLE LATERAL

Reps: -- | Sets: 2 | Intensity: moderate | Tempo: slow | Rest: cardio | Duration: 1 minute

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Preparation :
  • Place tubing (elastic resistance) around mid-lower leg
  • Place feet straight ahead and shoulder-width apart
  • Position your body in a quarter squat position.
Movement :
  • From the quarter squat position, draw your belly button inward toward your spine
  • Maintaining proper spine and leg alignment, perform a SLOW, CONTROLLED, lateral shuffle, stepping forward slightly with the right
  • Repeat lateral movement to left again stepping slightly forward
  • Generating strength from the core and hip musculature is the key! At first, perform movements in front of a mirror to ensure optimal alignment is executed
  • Do not allow your knees to cave inward.


LATERAL RAISE WITH ROTATION: KNEELING ON BOSU

Reps: -- | Sets: 2 | Intensity: moderate | Tempo: slow | Rest: cardio | Duration: 1 minute

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Preparation :
  • Kneel with the knees and lower legs (shins) centered on top of the dome.
  • Slowly lift the toes off of the floor and elevate the lower legs until they are parallel to the floor or slightly higher.
  • Hold a dumbbell in each hand.
  • Flex the elbows about 90 degrees and hold this position with the palms facing in.
Movement :
  • Slowly lift the arms out to the sides until they are at shoulder height.
  • Keep the elbows bent and slightly in front of the shoulders.
  • Pause at the top of the lateral raise and rotate the torso to one side.
  • Rotate back to the center and slowly lower the arms to the starting position.
  • Perform eight to 20 repetitions to fatigue, alternating the rotary direction.


ABDOMINAL CRUNCH - REVERSE ON FLOOR

Reps: -- | Sets: 2 | Intensity: moderate | Tempo: slow | Rest: cardio | Duration: 1 minute

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Preparation :
  • Lie on the floor with knees bent and shoulders flat against the floor.
Movement :
  • Place hands next to body to help anchor upper body during the exercise.
  • Contract your abdomen and draw knees in to your chest.
  • Hold and release.
  • Do not use momentum during the movement. Use abdominal contraction to draw knees in.
  • Repeat recommended repetitions.


BACK EXTENSION ON STABILITY BALL WITH ARMS EXTENDED

Reps: -- | Sets: 2 | Intensity: moderate | Tempo: slow | Rest: cardio | Duration: 1 minute

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Preparation :
  • Drape the body over the ball in a prone position with the spine flexed.
  • Straighten arms slightly out from body’s center line with the hands supinated and shoulders externally rotated as shown.
Movement :
  • Stabilize the neck and pelvis as you extend the spine.
  • Depress and retract the scapula for optimal extension in the thoracic spine.
  • Imagine there is a ball tucked under the chin and don’t drop it.
  • Slightly press the pelvis onto the ball and don’t move it.
  • Think of straightening your spine instead of lifting up off the ball.


BIASED UNILATERAL OVERHEAD PRESS

Reps: -- | Sets: 2 | Intensity: moderate | Tempo: slow | Rest: cardio | Duration: 1 minute

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Preparation :
  • Stand on the floor to one side of the Bosu ball.
  • Place the inside foot on top of the dome, slightly past the center.
  • Hold a dumbbell with the outside hand and raise to the starting position for a horizontally abducted shoulder press as shown.
Movement :
  • Slowly squat and step onto the Bosu ball with both feet.
  • Simultaneously press the dumbbell into an overhead shoulder press.
  • Pause at the top, then slowly lower the arm and step outside leg back to the starting position.
  • Perform desired repetitions, then perform same number of repetitions with other foot on Bosu ball.


LAT PULLDOWN

Reps: -- | Sets: 2 | Intensity: moderate | Tempo: slow | Rest: cardio | Duration: 1 minute

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Preparation :
  • Place hands on bar at a grip width that will allow the wrists to be perpendicular to the bar when the elbows are at 90 degrees.
  • Lean back just enough so that the bar descends in front of you (NOTE:  This will vary from machine to machine).
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining optimum spinal alignment, SLOWLY start to pull the shoulder girdle downward.  While the shoulder blades continue to move downward, the arms should follow.
  • The return motion must include shoulder girdle upward rotation and elevation.  Motion should be stopped just before the muscles relax.
  • Do not allow head to “jet” forward.


DUMBBELL CHEST PRESS ON BENCH

Reps: -- | Sets: 2 | Intensity: moderate | Tempo: slow | Rest: cardio | Duration: 1 minute

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Preparation :
  • Sit on bench with two dumbbells (DB).
  • Position your feet straight-ahead and slowly lie on bench with proper posture (neutral spinal curvature).
  • Position DBs perpendicular to ceiling (straight up).
Movement :
  • Brace the spine by drawing your navel towards the spine and squeezing the glutes. Pelvis should remain stable throughout the entire exercise.
  • Slowly lower the DBs, maintaining the wrist position over the elbows.
  • Only move as far as you can maintain balance and core stability.
  • Perform repetitions SLOWLY to enhance stabilization strength.
  • It is important NOT to let your back arch at any time during the movement.
  • Keep feet pointing straight ahead.


ROW - SEATED CABLE

Reps: -- | Sets: 2 | Intensity: moderate | Tempo: slow | Rest: cardio | Duration: 1 minute

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Preparation :
  • In proper alignment it in the machine and make any adjustments necessary to fit your body.
  • Hold the bar with arms extended at the chest level.
Movement :
  • Draw your abdomen inward toward the spine.
  • Row the bar by flexing your elbows and bringing the thumbs towards armpits while retracting and depressing your shoulder blades.
  • Avoid letting your back arch and/or head to jut forward.
  • Hold and then slowly return the arms to original position by extending the elbows.


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