Today’s Video: Metabolism Boosting Workout For Fat Loss #2 of 4
Warm up on each exercise until you have your 8RM (the maximum amount of weight you can use on the particular exercise that allows you to do 8 reps on each and no more). This is your starting weight. This will be heavy.
| Exercise | Reps | Rep MAX | Tempo | Rest |
|---|---|---|---|---|
| Snatch Grip Deadlift | 37 | 8RM | 4010 | 40 sec |
| Barbell Push Press | 37 | 8RM | 3010 | 40 sec |
| Leg Press | 37 | 8RM | 4010 | 40 sec |
| Bentover 2-Arm DB Row | 37 | 8RM | 3011 | 40 sec |
Do as many of A1-A4 (resting 40 seconds between each) as you can for the first round; this should be 8 of each.
Then You rest for 40 seconds and start the next round. Again, do as many as you can using the rest periods in-between. The next round you may only be able to do 5-6. You continue going through the rounds until you reach a total of 37 reps for each exercise.
Once you have reached 36 for a particular exercise, you drop that out of the rotation.
So your reps for Deadlifts might be 8, 7, 6, 6, 5, 5 in this case, it took you 6 rounds to achieve your 37 reps.
This is a great way to boost your metabolism and you will be exhausted if you choose your loads correctly.
Here are the other workouts in this series:
Workout #1 of 4 — Hot Butt and Nice Abs Workout
Workout #3 of 4 –Strength Conditioning Push & Pull Workout
Workout #4 of 4 — Strength Conditioning Fat-Burning Workout
Thank You Flavia for these workouts, they are great!
Can you give an example of how a person would warm up on each exercise until they are at their 8RM? I’m not sure I understand that. Are we supposed to keep trying heavier weights until we find one that makes it difficult to achieve the 8 reps and that’s our warm up? What about subsequent weeks? Do we use the weight that we found the first week or start the process over each week? Thanks for your help!
Yes, that is exactly right. Choose a weight and add until you cannot do more than 8 reps. That is your 8PM.
Subsequent weeks you should be getting stronger so your warmup set would be last weeks weight and if you can do more than 8 reps, than you add weight.
Cheers! Great questions.
I luv all your workouts ! Has changed bMy body so much! I use to spend 2 or 3 hrs in gym . Lifting weights and doing cardio. I have searched all my life for a program like this, finally ! Thank u so much! Please keep the videos coming !
hi i am following you it s now about 3 months. i am very pleased with your workouts and i like them very much. And of course i want to thank you. if i want to loose fat but not musscle. how many times i must do this metabolism worikout every week.
Hi Anastasia,
Thank you! 3 times a week would be great. You can switch up between this workout and any other workout on the blog. 🙂
All the best,
Anna, CPT, FF Specialist