fat loss fury - · pdf filefat loss fury is designed to compliment your workout ... be the...
TRANSCRIPT
Ellen Trotter
www.ellentrotter.com
Terms & Conditions
Ellen Trotter is an educational health and fitness
brand. Information herein is not meant to diagnose or
treat illness or injury using food or exercise. All
information is shared based on personal experience
and years of experience training clients. All
information used and shared is done at your own risk.
You always need to listen to your own body and do
what’s right for you. Ellen Trotter cannot be held
liable for any losses, injuries or damages that may
occur as a result of the choices you make based on the
information presented in this guide. Be smart and be
safe. Thank you!
Ellen Trotter
www.ellentrotter.com
How to use this guide:Fat Loss Fury is designed to compliment your workout
regimen from the gym. With 10 short cardio workouts,
minimal equipment is needed and you'll have different options
to throw in at the end of your weight training session or could
be the workout of your choice for the day.
*Each exercise has a video demo, all you to do is click!* Workouts are either to be performed in rounds or time.
Both are given on each workout. For workouts #4-10,
they are designed as AMRP = as many rounds possible
in the given time. RBT = Rest based training, Metabolic
Effect's style of working when you can, resting when
you can't. You determine when and how long you need
to rest. This is set up so you can perform these
workouts again and again and will be in competition
with beating yourself via rounds you can complete in
the given time.
Alternating lunge jumps x 15 seconds
# F A T L O S S F U R Y
P E R F O R M 6 R O U N D S = 1 3 . 5 M I N U T E S
Ellen Trotter
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Rest 30 seconds
W O R K O U T # 1 J U M P J U M P J U M P A R O U N D
Squat Jumps x 15 secondsRest 30 seconds
Burpees x 15 secondsRest 30 seconds
5 min. warm up – unless at the end of workout and already warmed up to perform high intensity work
# F A T L O S S F U R Y
1 0 R O U N D S = 1 0 M I N U T E S
Ellen Trotter
www.ellentrotter.com
W O R K O U T # 2 G I R L S R U N D A W O R L D
Sprint (100% all-out effort) x 20 seconds
Active rest (walk/jog if on treadmill, plank if not able to go slower speed but the point is not to sit still!) x 40 seconds
Any piece of cardio equipment (treadmill, track, field, elliptical, rower, step mill)
# F A T L O S S F U R Y
1 0 R O U N D S = 1 0 M I N U T E S
Ellen Trotter
www.ellentrotter.com
W O R K O U T # 3 B O S S H O P S
DB Squat jumps x 10
Walk or plank hold (active rest, not standing still) x 40 seconds
# F A T L O S S F U R Y
A M R P 1 5 M I N U T E S - R B T
Ellen Trotter
www.ellentrotter.com
W O R K O U T # 4 H A N D S D O W N - D A B O M B
Squat Jumps x 10
V Ups x 10
Wall Walk Ups x 10
# F A T L O S S F U R Y
A M R P 1 5 M I N U T E S - R B T
Ellen Trotter
www.ellentrotter.com
W O R K O U T # 5 P U L L U P Q U E E N S
Spider Man Push Ups x 10 total
Plank up downs x 20 total
Pull ups (or inverted rows) x 5
# F A T L O S S F U R Y
A M R P 1 5 M I N U T E S - R B T
Ellen Trotter
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W O R K O U T # 6 C L E A N I N T H E G Y M
KB Swing x 20
Hollow hold / rock x 20 seconds
KB Clean x 20
SA DB Snatch x 10 each
# F A T L O S S F U R Y
A M R P 1 5 M I N U T E S - R B T
Ellen Trotter
www.ellentrotter.com
W O R K O U T # 7 F A S T L I K E L I G H T E N I N G
Explosive Step Ups x 10 each
Sprinter Sit Ups x 20 total
Wall Balls x 15
# F A T L O S S F U R Y
A M R P 1 5 M I N U T E S - R B T
Ellen Trotter
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W O R K O U T # 8 B A L L S
Bear Crawls x 20 yards
Jump Rope x 30
Quick Feet x 30
# F A T L O S S F U R Y
A M R P 1 5 M I N U T E S - R B T
Ellen Trotter
www.ellentrotter.com
W O R K O U T # 9 F E E T O N F I R E
Side shuffle between 10 yards’ distance x 15 seconds
Mountain Climber x 30
DB thruster x 10
# F A T L O S S F U R Y
A M R P 1 5 M I N U T E S - R B T
Ellen Trotter
www.ellentrotter.com
W O R K O U T # 1 0 B U R N B A B Y B U R N
Renegade Row x 10 total
Run 50 yards (could be in shuttle form)