The Ultimate Home Workout Fat Burning Plan Part 2 of 4

From part one in this series you should now understand how to -

1. Foam roll problem areas

2. Work on strengthening, activating and mobilising problem,weak or tight areas

3. Do a dynamic stretch before each training session

4. Have a choice of five different 10mins workouts that can be done with minimal equipment and produce maximum results

In this part I will lay out five more varied workouts which do not have excessive repetition of the same movements in this set of five. I recommend that you do the previous workouts listed in part one over a 7-14 day period. You could keep rotating back over the same five workouts/metcons for another 7-14 day period to give you another opportunity to attempt to improve your time/rounds in the workouts.

The other option is to move on to five different workouts. I DO NOT recommend that you mix and match the workouts as the workouts have been picked in the sequence listed so as to ensure that there is not excessive repetition of the same movements i.e. when people mix and match they often return to the movements/exercises they like and avoid the ones they don’t and they can pick up injuries from constantly doing certain exercises e.g. every other day they are doing high rep press ups (shoulder problems)or squats (tight IT band and quads), this it NOT a good idea.

Can you do this on both sides? If not your shoulders and chest need more rolling and stretching!

 

Stick to the five workouts until all have been completed and then move on to the next program of five exercises.

Before I list the next set of workouts one of the other areas you need to address is core stability. What I mean by this is your ability to maintain a strong tight position with your stomach and back that allows you to perform all exercises correctly and reduce chance of injuries. This is a far better way at looking at ‘core’ work as opposed to how wrongly many people see core work as a means of helping them drop fat from the belly/stomach.

In the video below there are two exercises listed showing first an anti-rotation exercise (goal is to lock the core in so there is NO rotation) and second a holding or bracing exercise, the plank. The focus on the latter exercise is for you to again lock in the core in a holding position and then moving on to the progressions shown. I have picked both of these movements because they can be done easily from home with minimal equipement. Do 2-3 sets of these at the end of any of the 10-20mins workouts listed or do them for 10mins with some foam rolling and stretching on a seperate day.

I find that getting really good at both of the above movements have great carry over to the exercises listed in the workouts. For example, when you are really competent at being able to brace and lock in the core then you are less likely to have issues in rounding your back in deadlifting, bowing forwards too much in kettlebell swings, letting hips drop too much on press ups, holding a tight position to allow you to skip quicker etc. I understand that flexibility can be a major factor in all of this and that is why I recommend that you do all the stretches listed in my Yoga for crossfitters video below at the end of all sessions (you can throw in some foam rolling also for those tight areas) -

The Workouts/metcons -

Workout 1 - 200m run and 21,18,15,12,9,6,3,reps of ring dips (use press ups or parallel bar dips if needed), squats and sit ups. After every round do a 200m run. This is a longer workout so chip away at it and remember to finish with the 20 burpees!

Workout 2 – 2mins ladder. Use even a single weight for the farmers walk (another great core stabilization exercise) and get through as many rounds as possible.

Workout 3 - The 15 x 15 mix. This is a real mix bag workout but again highly effective and as you can see can be done from home with just a mat and a skipping rope.

Workout 4 - Single leg deadlifts, row and kneeling power jumps. Try to go as heavy as you can with a single or with a weight in each hand for the single leg deadlift and do not be surprised as to how difficult the kneeling power jumps are and a possible swap to squat jumps might be in order.

Workout 5 - Deadlift and press up metcon. This is where that core stabilization work is really going to come into play as you fight to keep that strong lumbar curve on the deadlifts and resist the hips dropping on the press ups.

Again finish all sessions with the yoga for crossfitters stretching program, foam rolling. There you have five more varied workouts and I recommend you do them as listed 1-5 .

If you have any questions on the program so far or this part then post it up in the comments section right away. Keep me posted on your progress with the plan and pass it on to others you now know that could benefit from short, effective and enjoyable workouts

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