0:00 - Wanna know one of the best ways to burn fat fast?
Grab a bar, some plates, and get ready to find out!
Matt Daciw here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today I’m running you through an intense barbell only lower body metabolic conditioning workout to train the biggest muscle groups in your body, burn hundreds of calories, and crank up your fat burning metabolism for hours after you finish.
So if you’re ready to put your endurance, willpower and grit to the test…
This is The Barbell-Only Lower Body Top of the Minute Workout!
Let’s get to it!
1:18 - Workout Info:
For this workout, you’ll perform 3 lower body barbell exercises.
You’ll perform 3 reps of each exercise as quickly as possible, at the top of each minute, for a total of 9 reps - then you have the remainder of the minute to rest and catch your breath.
For example, if you complete 3 reps of each exercise within 25 seconds, you will have the remaining 35 seconds of the minute to rest and prepare for the next set.
Once the next minute starts, you go again.
You should use a weight that you can comfortably perform 8 reps with for barbell lunges. For example, if you can perform 8 reps of lunges with 135Lb, you should use that weight for all exercises in this workout. That way you can save time, and not have to change weight between exercises.
The goal is to last as many rounds as possible before you drop.
If you make it 5 minutes, consider yourself a novice - you’ve got room to improve.
Last 10-15 minutes, and you’re a well-conditioned intermediate.
20 minutes or more? You’re in the ranks of a well-conditioned athlete!
As always, the workout is listed for you in the description below.
Now hit your timer and let’s get to it!
2:18 - Exercise #1: Barbell Front Squat
You can perform the front squat with either a hook grip with your arms in line with your shoulders, or a cross neck grip with your arms across your chest supporting the weight on your front delts. With the front squat, you have to maintain a more upright torso position in order to balance the weight and thus it’s more taxing on the core and quads than a traditional back squat. Just remember to still brace the core, keep the knees out and explode up from the bottom through the heels like a regular back squat.
2:45 - Exercise #2: Barbell Stationary Lunge
Throw a barbell on your back then perform a lunge by taking a big step forward, and dropping your back knee so it’s just above the ground, then push off the front heel explosively returning to the start position. Alternate and perform the prescribed number of reps on each leg, every set.
3:03 - Exercise #3: Barbell Stiff Leg Deadlift
Keep your back straight, chest up, push your hips back to get a full stretch in the hamstrings and glutes. Lower the bar keeping it as close to your shins as possible, go as low as you are able to without rounding your back, then contract your hamstrings and glutes to raise the bar back up explosively, maintaining the same angle with your shins throughout the whole movement.
And that is this week’s Faster Fat Loss™ Workout! Congratulations!
3:29 - Workout Instruction:
Perform this workout 3 times this week and you can completely replace boring traditional cardio sessions on a treadmill or elliptical and burn a lot more fat, in a lot less time.
You’ll also start to see and feel the difference a well-crafted metabolic conditioning workout like this can really do for your physique.
And if you really wanna sweat, try stacking this workout with Blade®.
It’s designed to break down fat, preserve lean muscle, and boost your fat burning metabolism. So you can burn even more fat in less time.
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We’re going to be giving away a free Blue Star Nutraceuticals gift pack. All you have to do is like the video, make sure you’re subscribed, and comment below with your favorite Blue Star Nutraceuticals product within the first 24-hours of this video going live. Then we will randomly select one of you as the winner. *Giveaway only applicable to residents of Canada or USA.
Until next time, keep training hard!
#FasterFatLoss #BarbellWorkout #BurnFatFast