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

Satz 1: 1 Runde

Big Forward Arm Circles

20 seconds

Big Reverse Arm Circles

20 seconds

High Knees

20 seconds

Squats

20 seconds

Lunges with Rotation

20 seconds

Downward Facing Dog

20 seconds

Upward Facing Dog

20 seconds

Seal Jacks

20 seconds

Rest

10 seconds

Satz 2: 1 Runde

Kettlebell Left Arm Bent Over Row

15 seconds

Kettlebell Right Arm Bent Over Row

15 seconds

Kettlebell Snatch (Right Arm)

10 Wiederholungen

Kettlebell Snatch (Left Arm)

10 Wiederholungen

Overhead Press

30 seconds

Dumbbell Lunges

10 Wiederholungen

Kettlebell Swings

30 seconds

Sumo Squats with Kettlebell

25 seconds

Mountain Climbers

20 seconds

Goblet Squat

10 Wiederholungen

Squat Jumps

10 Wiederholungen

Rest

1 minute

Satz 3: 1 Runde

Kettlebell Left Arm Bent Over Row

15 seconds

Kettlebell Right Arm Bent Over Row

15 seconds

Kettlebell Snatch (Right Arm)

10 Wiederholungen

Kettlebell Snatch (Left Arm)

10 Wiederholungen

Overhead Press

30 seconds

Dumbbell Lunges

10 Wiederholungen

Kettlebell Swings

30 seconds

Sumo Squats with Kettlebell

25 seconds

Mountain Climbers

20 seconds

Goblet Squat

10 Wiederholungen

Squat Jumps

10 Wiederholungen

Rest

1 minute

Satz 4: 1 Runde

Kettlebell Left Arm Bent Over Row

15 seconds

Kettlebell Right Arm Bent Over Row

15 seconds

Kettlebell Snatch (Right Arm)

10 Wiederholungen

Kettlebell Snatch (Left Arm)

10 Wiederholungen

Overhead Press

30 seconds

Dumbbell Lunges

10 Wiederholungen

Kettlebell Swings

30 seconds

Sumo Squats with Kettlebell

25 seconds

Mountain Climbers

20 seconds

Goblet Squat

10 Wiederholungen

Squat Jumps

10 Wiederholungen

Rest

1 minute

Satz 5: 1 Runde

Kettlebell Left Arm Bent Over Row

15 seconds

Kettlebell Right Arm Bent Over Row

15 seconds

Kettlebell Snatch (Right Arm)

10 Wiederholungen

Kettlebell Snatch (Left Arm)

10 Wiederholungen

Overhead Press

30 seconds

Dumbbell Lunges

10 Wiederholungen

Kettlebell Swings

30 seconds

Sumo Squats with Kettlebell

25 seconds

Mountain Climbers

20 seconds

Goblet Squat

10 Wiederholungen

Squat Jumps

10 Wiederholungen

Rest

1 minute

Satz 6: 1 Runde

Kettlebell Left Arm Bent Over Row

15 seconds

Kettlebell Right Arm Bent Over Row

15 seconds

Kettlebell Snatch (Right Arm)

10 Wiederholungen

Kettlebell Snatch (Left Arm)

10 Wiederholungen

Overhead Press

30 seconds

Dumbbell Lunges

10 Wiederholungen

Kettlebell Swings

30 seconds

Sumo Squats with Kettlebell

25 seconds

Mountain Climbers

20 seconds

Goblet Squat

10 Wiederholungen

Squat Jumps

10 Wiederholungen

Rest

1 minute

Satz 7: 1 Runde

Quad Stretches

30 seconds

Runners Lunges

30 seconds

Downward Facing Dog

20 seconds

Upward Facing Dog

20 seconds

Downward-Facing Dog with Left Leg Raise

20 seconds

Downward Facing Dog with Right Leg Raise

20 seconds

Left Hip Flexor Stretch

20 seconds

Right Hip Flexor Stretch

20 seconds

Hamstring Stretches

30 seconds

Right Side Stretch

20 seconds

Left Side Stretch

20 seconds

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