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In this program, youll workout three days per week, each workout challenging yourwhole body. Spread these workouts throughout the week, say Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.Each exercise is associated with a circuit letter, either A, B or C. Perform oneset of A1 and take the recommended break before performing A2. Repeat until youhave completed all suggested sets. If there is no number beside the letter, just take the recommended time between sets of the one exercise.Read each line as: exercise, sets x reps; tempo; rest period.The tempo is the 4 digit number read as down phase, pause, up phase, pause. Therefore a tempo of 2010 is read as 2-seconds down, 0-second pause, 1-second up and0-seconds pause.Workout 1A1) Barbell Bench Press 16, 14, 12; 2010; 0-sec restA2) Barbell Back Squat 16, 14, 12; 2010; 60-sec restB1) Conventional Deadlift 4x8; 2010; 0-sec restB2) Burpee for height 4x8; tempo n/a; 60-sec restC) Weighted Crunches 4x15; 2020; 60-sec restWorkout 2A1) Barbell Front Squat to Overhead Press (AKA Thurster) 16, 14, 12; 2010; 0-secrestA2) Barbell Bent Over Row 16, 14, 12; 2010; 60-sec restB1) Dumbbell Pushups 3 x AMAP*; tempo n/a; 0-sec restB2) Suspension Row or Inverted Bar Row 3 x AMAP; tempo n/a; 60-sec restC) Hanging Toes to Bar 4x15; 2020; 60-sec rest

*AMAP = as many as possibleWorkout 3A1) Incline Barbell Bench Press 16, 14, 12; 2010; 0-sec restA2) Goblet Squat 16, 14, 12; 2010; 60-sec restB1) Pull Up 3 x AMAP; tempo n/a; 0-sec restB2) Handstand Pushups** 3 x AMAP; tempo n/a; 60-sec restC) Kneeling Ab Roll Outs 4x15; 2020; 60-sec rest**If you cant do these, hold yourself up in the handstand position with your heels on a wall for max time insteadContinue to the next page for the second week's workouts >>>

Two Weeks to Burn Fat Fast WorkoutHone in on your diet and stick to this training routine to get a six-pack before

summer runs out.Jon-Erik Kawamoto, M.Sc.Kin.(c), C.S.C.S., C.E.P.Two Weeks to Burn Fat Fast: Week 2 WorkoutsWorkout 1A1) Barbell Bench Press 18, 16, 14; 2010; 0-sec restA2) Barbell Back Squat 18, 16, 14; 2010; 60-sec restB1) Conventional Deadlift 4x6; 2010; 0-sec restB2) Burpee for height 4x6; tempo n/a; 60-sec restC) Weighted Crunches 4x15; 2020; 60-sec restWorkout 2A1) Barbell Front Squat to Overhead Press 18, 16, 14; 2010; 0-sec restA2) Barbell Bent Over Row 18, 16, 14; 2010; 60-sec restB1) Dumbbell Pushups 2 x AMAP*; tempo n/a; 0-sec rest

B2) Inverted Suspension or bar Row 2 x AMAP; tempo n/a; 60-sec restC) Hanging Toes to Bar 4x15; 2020; 60-sec rest*AMAP = as many as possibleWorkout 3A1) Incline Barbell Bench Press 18, 16, 14; 2010; 0-sec restA2) Goblet Squat 18, 16, 14; 2010; 60-sec restB1) Pull Up 2 x AMAP; tempo n/a; 0-sec restB2) Handstand Pushups** 2 x AMAP; tempo n/a; 60-sec restC) Kneeling Ab Roll Outs 4x15; 2020; 60-sec rest**If you cant do these, hold yourself up in the handstand position with your heel

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s on a wall for max time instead