Amp’D Fat Blaster

Amp'D FAT BLASTER

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Circuit

  • 3 sets, 8-12_reps

(approx.60sec rest)

  • Warm-up using a combination of dynamic exercises
  • Barbell Squat – Remember to push through your heels and keep an engaged core. Exploding up from the bottom of the movement
  • Leg Press – Again we are looking to keep feet flat on the plate. Grab the handles and really pull yourself down into the seat.
  • Sled Push – Speed and Power!! Give it everything, leave nothing in the tank!

B1.  Circuit

  • 3 sets, 8-12 reps

(approx. 60 sec rest)

  • Deadlifts – Engaged core, tight back and chest up. Keep that bar close to your legs on the way up. Careful to avoid excessive back rounding.
  • Leg Curls – Simple but effective movement. Really focus on the contraction we want those legs to BURN!
  • Kettlebell swing – The swing is a hip dominant exercise. Although your knees bend, they’re just along for the ride. As you perform the movement remember to keep an engaged core.

C1. Exercise

  • 3 sets, 3 reps

(approx. 60 sec rest)

  • Flat barbell bench press – Set your eyeline directly underneath the bar, keeping your feet flat on the ground un-rack and control the bar down to mid chest before exploding back up.
  • Cable seated row – engaged core and retracted shoulder blades. Focusing on a squeeze at the back of the movement.
  • Rowing machine – 200m SPRINT
  • ***All exercises are done with approx. 30sec between each movement and 60 sec rest at the end of the set. ***

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Fat Killer

FAT KILLER

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Circuit

  • Leg Press – 10 sets of 10 reps! Strict 30sec rest in between each set, with a strong focus on using proper technique. Weight stays the same for the entire circuit.

B1.  Circuit

  •  Chin-ups (assisted if needed) / push ups/ Dumbbell Thrusters
  • Brutal combination of a triple set, NO REST between exercises and only 60secs rest at the end.
  • Start with 5 reps on your first circuit, increase to 6 and so on till you reach 15 reps of each.

C1. Circuit

  • Burpees and Kettlebell swings
  • 25 down to 5, dropping by 5 each time.
  • 5 up to 25, adding 5 each time.
  • Alternating the exercises, Burpees start at 25 and swings at 5. GOODLUCK!

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later