FASTer Way to Fat Loss Exercise Library


CLICK ON EACH EXERCISE TO VIEW A DEMONSTRATION VIDEO


VARIATIONS

  1. (1-2) Sprint, (2-3) Shuffle, (3-4) Backpedal, (4-1) Sprint
  2. (1-2) Sprint, (2-3) Carioca, (3-4) Backpedal, (4-1) Carioca
  3. (1-2) Backpedal, (2-3) Shuffle, (3-4) Sprint, (4-1) Backpedal

Repeat a Cycle (1, 2, 3) 5xs

*Set the cones 10 yards apart.

This is done across the width of the field/court. You sprint across the field to the other side. Stop and rest for 10 seconds. Once your 10 seconds are up, you sprint to the other side and then back., going across the field a total of 2 times. Stop and rest for 15 seconds. Once your 15 seconds are up you sprint to the other side, back, and then back again, going across a total of 3 times. You do this all the way up until you have gone across the field 7 times adding 5 seconds to your rest period each time.

Going down (7-down) you start at 7 times across the field and go all the way down to 1 time across the field, subtracting 5 seconds off your rest period each time. Your first rest period will be 40 seconds.


ABS

Ab Bicycles

Lie on your back with fingertips behind ears, legs in the air, Pull one knee towards chest and touch with alternate arms elbow (left to right and right to left). Target your sides and entire ab area by contracting as you lift your shoulder blades off the ground. Repeat. *For straight leg bicycles, keep legs straight instead of bending at knees.

Ab Machine

Select weight and sit down, placing your feet behind pads and grabbing handles. Pull yourself into a crunch position, hold and release back and down. Repeat.

Burpees

Begin in a standing position. Drop into a squat position with your hands on the ground. . Kick your feet back into a plank position, while keeping your arms extended. *Add push up if necessary* Immediately return your feet to the squat position. Stand up from the squat position. Repeat.

In and Outs

Start in an upright plank position with legs extended all the way out Bring both legs to chest, bending at your knees and assume a crouch position. Extend both legs back out. Repeat.

Leg Lifts - Gym

Place yourself on machine so legs are handings. Bring both legs up together and back down, then fold legs and brings knees to chest and back down. Repeat.

Leg Lifts - Home

Lay flat on floor with hands under sides or legs. Bring both legs up together so you look like an L. Bring both back down while still engaging core. Repeat (If bringing up both legs bothers your back, bring one leg up at a time.) Modified- Bring legs up together 6’ off the ground and hold for 10 seconds, back down to tap, and repeat.

Russian Twists (Med Ball Twists)

Sit in upright position so you are at a 45 degree angle from floor with feet flat. Twist your torso to the right side until your arms are parallel with the floor and switch to left side while still engaging stomach. Repeat going side to side.

Mountain Climbers on Steroids

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward the right side of your shoulder, then back, followed by left knee to the left side of your shoulder. Repeat.

Mountain Climbers with a Twist

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward the right side of your chest, then back, followed by left knee to the left side of your chest. With a twist, bring left knee to right chest and right knee to left chest. Repeat.

Plank Shoulder Tap

Starting in plank position bring one arm up followed by other and tap opposite hand to opposite shoulder and back down to plank. Repeat.

Transverse Oblique Machine

Place correct amount of weight on stack. Assume the correct position in the oblique machine with padding at shoulders, holding onp hand grips. Twist to left side, engaging obliques and slowly twist out, twisting to the right side. Repeat going side to side.

ARMS

Arm Circles

Stand with your feet shoulder width apart and lift both arms straight out to your sides at shoulder height. Move your arms in a circular pattern, 4-6 inches in diameter with your palms facing down, drawing a small circle with your fingertips.Repeat.

Bicep Curl

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing up. Keeping the upper arms stationary, curl the weights up to your shoulders while contracting your biceps, alternating from left arm to right arm. Repeat.

Bicep Curl with Bar

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing up, holding the bar in each hand. Keeping the upper arms stationary, curl the bar up to your shoulders while contracting your biceps. Repeat.

Hammer Curl

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing in, at each other, holding a weight in each hand. Keeping the upper arms stationary, curl the bar up to your shoulders while contracting your biceps. Repeat.

Hanging Bicep Curl with Pullback

Leaning over a 90 degree angle, and one hand placed on a bench, let arm holding weight hang. Bend arm at elbow, bringing weight to shoulder, then drop and bring elbow up, so it rises above back line and weight comes to ribs. Repeat.

Push Ups

In an upright plank position, with face, palms and toes facing down, keeping legs and back straight, drop arms down and then back up. Repeat.

Seated Bicep Curl (Concentration Curl)

Sit on a flat bench with a dumbbell in one hand with elbows should be close to the torso. Rotate the palms of the hands so that they are facing your torso. While holding the weight, curl arm up so the dumbbell pass your thigh and up into shoulder. Palms will be facing up. Slowly begin to bring the dumbbell back to the starting position between your legs. Repeat.

Side Lateral Raise (Seated or Standing)

Hold a dumbbell in each hand and stand with a straight torso and the dumbbells by your side at arm's length with the palms of the hand facing you. Lift the dumbbells to from your sides and continue to go up until you arms are parallel to the floor. Hold and lower the dumbbells back down slowly to the starting position. Repeat.

Tricep Dips on Chair or Bench

Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Drop your body towards the ground, keeping your arms engaged. Lift body back up using only your arms. Repeat.

Tricep Kickback

Leaning over a 90 degree angle, and one hand placed on a bench, let arm holding weight bend at elbow, bringing it into your body with palm facing in, bring weight to shoulder and immediately extend backwards so arm is parallel to ground. Bring back to shoulder and repeat.

Tricep Overhead Extension

Stand up with a dumbbell held by both hands. Feet are shoulder width apart from each other. Use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. Keeping your upper arms close to your head with elbows in, lower the weight behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Extend arms back up using the triceps to raise the dumbbell. Repeat.

Tricep Pushdown

Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing upright with the torso straight, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. Bring the bar back up (only forearms should move). Repeat.

BACK

Bent Over Reverse Fly

Holding a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent. Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. Pause, then slowly return to the starting position. Repeat.

Barbell Bent Over Row

Holding a barbell in both hands, bend at hips so back is almost parallel to the ground. The barbell will hang directly in front of you While keeping the torso stationary, lift the weight to you, bringing elbows above back line and weight into chest. Squeeze the back muscles and hold for a brief pause. Bring back down and repeat.

Bent Over Row

Holding a weight in one hand, bend at hips so back is almost parallel to the ground and with free hand resting on bench. The weight will hang directly in front of you as your arm hangs. While keeping the torso stationary, lift the weight to you, bringing elbow above back line and weight into ribs. Squeeze the back muscles and hold for a brief pause. Bring back down and repeat.

Chin Ups

Grab a bar with a grip slightly wider than shoulder width, with your hands facing you. Hang all the way down. Pull yourself up until your chin is above the bar. Slight pause. Lower yourself all the way back down. Go up, and really concentrate on isolating your biceps. Don’t swing! Repeat.

Face Pull

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Narrow Grip Lat Pulldown

Sit down on a pull-down machine with a wide bar attached to the top pulley. Grab the bar with the palms facing you. For a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you, holding the bar, bring your torso back around 30 degrees creating a curvature on your lower back and sticking your chest out. Bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Hold and squeeze shoulders together. Release and slowly raise bar back to extended position. Repeat.

Pull Ups

Grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you. Hang all the way down. Pull yourself up until your chin is above the bar. Slight pause. Lower yourself all the way back down. Go up, and really concentrate on isolating your back and biceps. Don’t swing! Repeat.

Reverse Fly

Adjust the handles so that they are fully to the rear. Make an appropriate weight selection. Grasp the handles with your hands facing inwards. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. Pause at the rear of the movement, and slowly return the weight to the starting position.

Seated Row

Seated with back straight, knees slightly bent and arms fully extended. Grasp the close grip handle with palms facing each other. Extend your body forward, bending at the hips. Keep your back flat. Bring your arms in towards you keeping your elbows close to your sides. At the same time extend your body from the hip to a 90 degree angle. Hold and contract for 1-2 seconds. The release back to the extended starting position.

Wide Grip Lat Pulldown

Sit down on a pull-down machine with a wide bar attached to the top pulley. Grab the bar with the palms facing you. For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees, creating a curvature on your lower back and sticking your chest out. Bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Hold, squeezing shoulder blades together. Release and slowly raise bar back to extended position. Repeat.

CHEST

Dumbbell Chest Press

Lie down on a flat bench with a dumbbell in each hand, palms facing away from you, weights resting next you your chest and upper arms parallel to the ground. Raise the dumbbells up (lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.) Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it. Repeat.

Dumbbell Fly

Lie down on a flat or inclined bench with a weight in each hand. With a slight bend on your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint. Return your arms back to the starting position as you squeeze your chest muscles. Repeat.

Vertical Chest Press

Lie down on a flat with a dumbbell in each hand, palms facing away from you, weight resting next you your chest and elbow parallel to the ground. Raise the dumbbells up (lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.) Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it. Repeat.

LEGS

Abductor Machine

Sit down and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. Slowly press against the machine with your legs to move them away from each other. Feel the contraction for a second and begin to move your legs back to the starting position. Repeat.

Adductor Machine

Sit down and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. Slowly press against the machine with your legs to move them towards each other. Feel the contraction for a second and begin to move your legs back to the starting position. Repeat.

Air Squat

Stand with your feet hip-width apart with your toes pointed slightly outward. Your arms should be hanging loose by your side. Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a chair. Keep your weight on your heels and make sure your knees are over your toes. Come down until your thighs are below parallel to the ground. Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side. Repeat.

Back Squat

Place  rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell on sides. Dismount bar from rack and stand with feet shoulder width apart. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Repeat.

Barbell Lunge

Position bar on back of shoulders and grasp barbell to sides. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. Repeat.

Bulgarian Split Squat

Hold a dumbbell in each hand (or without, or switch) with your arms fully extended at your sides and your palms facing each other. With your feet hip-width apart, place the top of your rear foot on a bench. Your feet should be approximately three feet apart. Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position.

Calf Raises - Gym

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you shoulder width apart. Place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, (can also point out or in) Press on the platform by raising your heels by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold and go back down. Repeat.

Calf Raises - Home

Stand on floor with toes facing forward (or edge of step) and go from a flat foot position to a tiptoe position. Hold while on tip toes and then return to flat foot. Repeat. *Can be done on edge of step for bigger range of motion. Can also point toes inward or outward.

Curtsy Lunge

Start from standing, feet shoulder width apart, and step your left leg behind you and to the right leg so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Return to standing, and switch sides. Repeat.

Goblet Squat

Stand holding a light kettlebell or dumbbell close to your chest. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, hold and come back up. Repeat.

Goblet Squat with a Pulse

Stand holding a light kettlebell or dumbbell close to your chest. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pulse 2 times and come back up. Repeat.

Jump Lunges

Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot. Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward Repeat.

Jump Squat

Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position and pop back up. Repeat.

Kettlebell Swings

Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a kettlebell between your legs using a two handed, overhand grip. Swing it: Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up. Bring it down: Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep. Repeat.

Glute Kickback Machine

Adjust to appropriate weight on machine. Stand in front of handle bars and place one foot on foot pedal. Extend leg back, pause and bring forward. Repeat.

Leg Curl (Lying)

Adjust weight to appropriate amount Lay stomach down on bench and grab handle bars. Place leg padding just above ankles. Bring all the way up so padding touches back of legs, pause, and bring back down. Repeat.

Leg Extensions

Adjust weight to appropriate amount. Sit in seat and place legs under padding. Using your quadriceps, extend your legs to a straight position. Slowly lower back to the original position. Repeat.

Leg Press

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you shoulder width apart. Hold the weighted platform in place, press the platform all the way up until your legs are fully extended in front of you. Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. Slowly lower the platform until your upper and lower legs make a 90-degree angle. Pushing mainly with your heels and using the quadriceps go back to the 90-degree angle. Repeat.

Plank Alternating Leg Lifts

Get into an upright plank position, with  legs extended straight behind you, feet hip-width apart. Your body should form a straight line from your shoulders to your ankles, and your core should be braced. Keeping your hips parallel to the floor, squeeze your glutes to raise your right foot a few inches into the air. Hold for two seconds, then lower your foot. Repeat.

Plie Squat

Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. Hold weight between legs if necessary. Repeat.

Reverse Lunge with Dumbbell Passthrough

Stand with your torso upright holding a kettlebell or weight in your right hand. This will be your starting position. Step backward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower back knee until it nearly touches the ground. As you lunge, pass the kettlebell or weight under your front leg to your opposite hand. Pressing through the heel of your foot, return to the standing position. Repeat.

Side Lunge to Squat

Begin by standing straight with your feet close together. Take a long step to your right, bend your right knee and lower your torso toward the floor. Don’t let your right knee travel farther to the side than your right foot. Stop lunging when your calf is about perpendicular to the floor. At the bottom of your motion, your left leg should be straight and angled roughly 45 degrees to the floor. Push through your right foot and step back to the starting position so your feet are shoulder width apart and flex your knees and hips as you squat straight down. Come back up and repeat lunge to squat.

Smith Machine Romanian Deadlift

Set the bar on the smith machine to a height that is around the middle of your thighs. Grab the bar with palms facing you and shoulder width apart. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width stance Your knees should be slightly bent. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Repeat.

Smith Machine Squat

Stand in feet with a shoulder-width apart and the bar across your shoulders and traps. With your chest high, keep your head forward and maintain the arch in your back. Bend at the knees and hips as if you’re sitting back in a chair until your thighs are parallel to the floor. Come back up by driving through your heels and pressing your hips forward to return to the starting position. Repeat.

Step Ups on Chair or Bench

Stand in front of a step, bench or stair with back, legs and arms straight, feet hip-distance apart, and weights in each hand (palms facing the body). With right leg, step onto the center of the bench to make your upper leg parallel to ground and straighten your right leg at the top. Opposite leg should remain behind you for counter balance. Repeat.

Walking Lunges

Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. Repeat.

Walking Lunges with Weights

Begin standing with your feet shoulder width apart and your hands at ips holding weights. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. Repeat.

SHOULDERS

10 to 1s

With weights in each hand ,bring both arms up doing side lateral raises, repeating for 10. Switch to front raises, repeating for 10 and then do 10 overhead presses. Repeat each move 9 more time. Then 8 more times. Then 7, 6, 5, 4, 3, 2 and 1.

Front Plate (or Dumbbell) Raise

Stand with feet shoulder width apart with each hand holding onto a weighted plate or dumbbell. Start with weight at top of thighs (were your hands naturally fall) and bring all the way up to shoulder level. Bring back down. Repeat.

Military Press

Holding a dumbbell in each hand, sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs. Bring the dumbbells up to shoulder height at each side. Rotate the wrists so that the palms of your hands are facing out. Push the dumbbells up until they touch at the top. After a second pause, slowly come down back to shoulder height. Repeat.

Overhead Single, Single, Double

Holding a dumbbell in each hand, palms facing out, arms bent at sides and weight help at shoulders, bring weight up overhead on right side, then left side and then at the same time.

CARDIO

4 Cone Drill

VARIATIONS

1. (1-2) Sprint, (2-3) Shuffle, (3-4) Backpedal, (4-1) Sprint


 2. (1-2) Sprint, (2-3) Carioca, (3-4) Backpedal, (4-1) Carioca


 3. (1-2) Backpedal, (2-3) Shuffle, (3-4) Sprint, (4-1) Backpedal


 Repeat a Cycle (1, 2, 3) 5xs. *Set the cones 10 yards apart.

7 Up, 7 Down

This is done across the width of the field/court. You sprint across the field to the other side. Stop and rest for 10 seconds. Once your 10 seconds are up, you sprint to the other side and then back., going across the field a total of 2 times. Stop and rest for 15 seconds. Once your 15 seconds are up you sprint to the other side, back, and then back again, going across a total of 3 times. You do this all the way up until you have gone across the field 7 times adding 5 seconds to your rest period each time. Going down (7-down) you start at 7 times across the field and go all the way down to 1 time across the field, subtracting 5 seconds off your rest period each time. Your first rest period will be 40 seconds.

Bench/Box Lunge Jump

Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. Perform a short squat in preparation for the jump; swing your arms behind you. Jump out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up. Jump on the bench, landing with the knees bent, absorbing the impact through the legs. Step back down. Repeat.

Sprints

Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for X minutes.

Scissor Jumps

Stand with your feet shoulder width apart with arms at sides. Jump, and cross your right leg in front of  your left and uncross. Land back to the starting position, then cross with the opposite foot. This is one rep. Continue alternating sides and repeating.