Fat Blaster Workout

Equipment and Instructions To perform this routine, you’ll need a set of dumbbells or kettlebells that weighs roughly 20 to 25 percent of your current body weight. Do the following 10 exercises in a circuit (performing one immediately after the other), taking little to no rest between each set. After the entire circuit has been completed, rest two to three minutes before repeating. Perform three to four circuits.

Exercises

Set 1: 1 round

Big Forward Arm Circles

20 secondi

Big Reverse Arm Circles

20 secondi

High Knees

20 secondi

Squats

20 secondi

Lunges with Rotation

20 secondi

Downward Facing Dog

20 secondi

Upward Facing Dog

20 secondi

Seal Jacks

20 secondi

Rest

10 secondi

Set 2: 1 round

Kettlebell Left Arm Bent Over Row

15 secondi

Kettlebell Right Arm Bent Over Row

15 secondi

Kettlebell Snatch (Right Arm)

10 ripetizioni

Kettlebell Snatch (Left Arm)

10 ripetizioni

Overhead Press

30 secondi

Dumbbell Lunges

10 ripetizioni

Kettlebell Swings

30 secondi

Sumo Squats with Kettlebell

25 secondi

Mountain Climbers

20 secondi

Goblet Squat

10 ripetizioni

Squat Jumps

10 ripetizioni

Rest

1 minuto

Set 3: 1 round

Kettlebell Left Arm Bent Over Row

15 secondi

Kettlebell Right Arm Bent Over Row

15 secondi

Kettlebell Snatch (Right Arm)

10 ripetizioni

Kettlebell Snatch (Left Arm)

10 ripetizioni

Overhead Press

30 secondi

Dumbbell Lunges

10 ripetizioni

Kettlebell Swings

30 secondi

Sumo Squats with Kettlebell

25 secondi

Mountain Climbers

20 secondi

Goblet Squat

10 ripetizioni

Squat Jumps

10 ripetizioni

Rest

1 minuto

Set 4: 1 round

Kettlebell Left Arm Bent Over Row

15 secondi

Kettlebell Right Arm Bent Over Row

15 secondi

Kettlebell Snatch (Right Arm)

10 ripetizioni

Kettlebell Snatch (Left Arm)

10 ripetizioni

Overhead Press

30 secondi

Dumbbell Lunges

10 ripetizioni

Kettlebell Swings

30 secondi

Sumo Squats with Kettlebell

25 secondi

Mountain Climbers

20 secondi

Goblet Squat

10 ripetizioni

Squat Jumps

10 ripetizioni

Rest

1 minuto

Set 5: 1 round

Kettlebell Left Arm Bent Over Row

15 secondi

Kettlebell Right Arm Bent Over Row

15 secondi

Kettlebell Snatch (Right Arm)

10 ripetizioni

Kettlebell Snatch (Left Arm)

10 ripetizioni

Overhead Press

30 secondi

Dumbbell Lunges

10 ripetizioni

Kettlebell Swings

30 secondi

Sumo Squats with Kettlebell

25 secondi

Mountain Climbers

20 secondi

Goblet Squat

10 ripetizioni

Squat Jumps

10 ripetizioni

Rest

1 minuto

Set 6: 1 round

Kettlebell Left Arm Bent Over Row

15 secondi

Kettlebell Right Arm Bent Over Row

15 secondi

Kettlebell Snatch (Right Arm)

10 ripetizioni

Kettlebell Snatch (Left Arm)

10 ripetizioni

Overhead Press

30 secondi

Dumbbell Lunges

10 ripetizioni

Kettlebell Swings

30 secondi

Sumo Squats with Kettlebell

25 secondi

Mountain Climbers

20 secondi

Goblet Squat

10 ripetizioni

Squat Jumps

10 ripetizioni

Rest

1 minuto

Set 7: 1 round

Quad Stretches

30 secondi

Runners Lunges

30 secondi

Downward Facing Dog

20 secondi

Upward Facing Dog

20 secondi

Downward-Facing Dog with Left Leg Raise

20 secondi

Downward Facing Dog with Right Leg Raise

20 secondi

Left Hip Flexor Stretch

20 secondi

Right Hip Flexor Stretch

20 secondi

Hamstring Stretches

30 secondi

Right Side Stretch

20 secondi

Left Side Stretch

20 secondi

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