"Full Body Fat Fighter!"

Warm up

3 rounds

10 m duck walk

10 m toe walk

10 m side lunge

10 m inchworm

3 rounds

200 m row

20 bird dogs

20 soldier kicks

Workout

8 rounds

12 T-Bar Rows (add weight every two sets)

12 supermans

3 rounds

:15 half bicep curls (start from bottom)

:15 half bicep curls (start from top)

:15 full range bicep curls

:15 rest

4 rounds

:15 DB lunger (right leg forward)

:15 DB lunger (left leg forward)

:15 plyo lunge (body weight only)

:15 rest

100 m tip toe farmers carry

8 rounds (4 on each side)

:25 single leg bent over row

:15 rest

switch legs

100 m tip toe waiters carry (50 m each arm)

3 rounds

:25 hollow body hold

:25 weighted glute bridge hold

4 rounds

12 lying crossover extensions (each arm)

12 DB bench press (moderate weight)