Kasey's 4-Week Fat Shredder(Metabolic Resistance Training)

Kasey: Do 3 workouts a week. Your off days 40 minutes of cardio of choice. Alternate Workouts A and B with a day of rest in between. Perform the workouts as circuits,doing each exercise for 60 seconds and moving from one to the next with 30 second rest. Do up to 6 CIRCUITS per workout resting 1 minute in between them. For more of a challenge combine both workouts to one big circuit. Follow with the same rest ratio. Do 3 MEGACIRCUITS per workout 3x a week. Remember to take 2 Days of REST!!!

WORKOUT A

Dumbbell Good Morning to Close Stance Front Squat
>Make it easier: Squat onto a bench
>Make it harder: Increase weight,hold a dumbbell in each and squat deeper

Dumbbell Hip Raise & Floor Press
>Make it easier: Decrease the weight
>Make it harder: Lift 1 leg off the floor. Switch legs after 30 seconds

Neutral-Grip Dumbbell Row to Clean

Dumbbell Side Lunge

Mud Run Pushup Crawl-This is a hard one!!
>Make it easier: Keep your chest farther off the floor
>Make it harder: Alt. crawling forward,backward and side to side

WORKOUT B



Dumbbell Suitcase Deadlift to Sumo Deadlift
>Make it easier: Use only your bodyweight
>Make it harder: Increase the weight

Dumbbell Staggered Push Press
>Easier: Decrease the weight or just do a parallel stance
>Harder: Increase the weight or drip into a full squat

Dumbbell Row to High Pull

Dumbbell Hand to Hand Staggered Bent Overs
>Easier: Do it as a parallel stance
>Harder: Perform on 1 leg at a time

Handstand Shoulder Tap on a Bench or a Box
>Easier: Do a normal pushup
>Harder: Do it against the wall like a normal handstand

A box or bench