Your very own personal fat burning workouts to kick start the new year!
Try these workouts but be sure to consult a physician before you do.
Beginners
- Row 250m
- Jumping Jacks – 30 seconds
- 10 metre shuttle sprints – x 10
- Skipping – 30 seconds
- Stability Ball jackknife – x 10
Repeat 4 times
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Intermediate
- Bike 1km
- Row 500m
- Run 0.5km
Repeat once, then move onto:
- Dumbbell chest press 15 reps
- Kettlebell swings 20 reps
- Kettlebell cleans 20 reps each arm
- Bent over dumbbell row 15 reps
Perform as a circuit with no rest between exercises for a total of 4 rounds.
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Advanced
- Row 750m
- Barbell clean and press 20 reps
- Inverted barbell rows 20 reps
- Row 500m
- Barbell clean and press 15 reps
- Inverted barbell rows 15 reps
- Row 250m
- Barbell clean and press 10 reps
- Inverted barbell rows 10 reps
Perform this without any rest and try to complete as fast as you can.
Then move onto:
- Incline Barbell bench press – 15 reps
- Barbell squats – 15 reps
- Clapping push ups – 15 reps
- Jumping Squats – 15 reps
- Squat thrusts – 1 minute
Now repeat 4 times.
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