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Fat Loss Workout Of The Day, Introducing Goblet Squat Intervals

Posted Aug 24 2008 5:48pm
Today's workout can be done at home with little equipment. The bulk of it can be done without any weights at all so it makes a great workout for a beginner or an active recovery/mini-workout for a verteran trainer.



This workout comes from Alwyn Cosgrove's The New Rules of Lifting and will take about 30 minutes.



  • Lunges with a twist 1 x 10
  • Push-up into a star 1 x 6
  • Lateral Lunges 1 x 10
  • Inchwork 1 x 6
  • Deadlift 2 x 15 (at home I do this with two 53 lbs kettlebells, at the gym I use a barbell)
  • Chin-ups or Lat Pull Downs 2 x 15 paired with Step-Ups 2 x 15 (per arm or leg)
  • Reverse Crunches 2 x 20 paired with Over Head Dumbbell Press 2 x 15
  • Fat Burning Intervals: Goblet Squat 8 rounds of 20 seconds fast reps, 10 seconds rest

The Fat Burning Intervals are a great way to finish off your workout and really burn some calories. Grab a light weight and get in front of a clock then start squating fast and furious. After going hard for 20 seconds, stop and rest for only 10 seconds, then go right away again. Repeat this as many times as possible. It will really get the heart rate up there and make you wish you hadn't started but once you are done your belly will thank me!





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