Fatloss SupersetsWorkout Boosts Fatloss Hormones

The fatloss supersetsworkout targets the upper and lower body along with core. It burns tons of fat and calories in under 40 minutes with a combination of advanced exercises that require loads of energy expenditure.

Start with 9 minutes of cardio intervals on any piece of cardio equipment or outdoors. This prepares your body for the intense workout ahead and it boost fat loss and causes your body to burns more calories.

Superset the pulldowns, push-ups, and lateral drags. Perform set 1 of each then rest for 45 seconds. Repeat then rest again for 40 seconds then repeat a third time for 3 total supersets.

After your first superset rest for about 60 seconds then go into your second superset of rows, presses, and split squats. Perform set 1 of each then rest for 45 seconds. Repeat then rest again for 40 seconds. Repeat a third time for 3 total supersets.

Finish up with cardio intervals on your favorite piece of equipment or outdoors. Be sure to push yourself past your comfort zone during the fast paced intervals.


Exercise
Seated Bike
Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good cycling form.


Fatloss SupersetsWorkout Tip: Use any piece of cardio equipment, indoor track, outdoor track, or your path near your house.
Sets Reps Weight/
Resistance
Tempo Time
1 moderate 3
2 fast 1
3 moderate 2
4 fast 1
5 moderate 2
45 degree Lat Pulldown with bands
1) Secure door strap overhead at top of door.
2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment.
3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown.
4) Return to start position.



Fatloss SupersetsWorkout Tip: Keep head level with back and sit into the heels to work the legs and burn extra calories.
Sets Reps Weight/
Resistance
Tempo Time
1 20 each side
2 15 each side
3 10 each side
Actual Done
1
2
3
Pushup (both feet on ball)
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.


Fatloss SupersetsWorkout Tip: If feet on the ball is too tough then try shins or thighs on the ball until you get stroner.
Sets Reps Weight/
Resistance
Tempo Time
1 15
2 10
3 8
Actual Done
1
2
3
Lateral Drag
1. Start by squatting down and grabbing the sandbag with one hand on the outside of your foot.
2. Proceed to stay in the squatted position and laterally walk to the side dragging the sandbag.
3. Drag until the desired distance is met and the rest and repeat with the other side.

Fatloss SupersetsWorkout Tip: Use a heavy laundry bag, weights or plates on a towel, or hold a dumbbell on one side.
Sets Reps Weight/
Resistance
Tempo Time
1 15 each side
2 10 each side
3 10 each side
Actual Done
1
2
3
One Arm Kettlebell Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.


Fatloss SupersetsWorkout Tip: Use a dumbbell or medicine ball with handle if you don't have a kettlebell. Just be sure to use the same exact stance as the animation.
Sets Reps Weight/
Resistance
Tempo Time
1 10 each side
2 10 each side
3 10 each side
Actual Done
1
2
3
Alternating DB Chest Press on Ball
1. Start by lying on your back on the ball. Hold a dumbell in each hand with your elbows out.
2. Contract your abdominals to maintain stability and once you are stabilized alternate and press one dumbell up above your chest. Then press the other dumbell.
3. Continue for the required number of repetitions.

Fatloss SupersetsWorkout Tip: Make sure head is supported on the ball, use the abs to initiate the movement, and keep the hips and glutes up.
Sets Reps Weight/
Resistance
Tempo Time
1 15 each side
2 10 each side
3 10 each side
Actual Done
1
2
3
DB Bulgarian Split Squat
1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.

Fatloss SupersetsWorkout Tip: Use a chair, stability ball wedged into a corner, or couch to prop the foot. Be sure to sit into the heel and use the glutes and abs to raise back up.
Sets Reps Weight/
Resistance
Tempo Time
1 15 each side
2 10 each side
3 10 each side
Actual Done
1
2
3
Treadmill
Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run.
You can also place the treadmill on an incline to increase the difficulty.


Fatloss SupersetsWorkout Tip: Use any piece of cardio equipment or run outdoors. Also if running the entire 10 min. is too tough try a walk/sprint instead.
Sets Reps Weight/
Resistance
Tempo Time
1 moderate 3
2 sprint 1
3 fast 3
4 sprint 1
5 moderate 3

Learn more about how fatloss supersets boost fatloss hormones and speed up fatloss.