Quick Fatloss Workout Total Body Fatloss & Toning

Perform 12-15 reps of the first 5 exercises going from one to the next without rest. After one giant circuit take a 30 second break then repeat 1-2 more times.

Perform 12-15 reps of the next 5 exercises going from one to the next without rest. After one giant circuit take a 30 second break then repeat 1-2 more times. Finish up with 5 minutes of stretching to prevent tight sore muscles.

Exercise
DB Lateral Squat 1. Stand with your feet shoulder width apart and hold onto a dumbell in each hand. 2. Start by stepping to the right with your right foot and proceed into a squat. 3. Return to the standing position with your feet shoulder width apart. 4. Now step to your left with your left foot and proceed into a squat. 5. Return to the starting position and repeat. Quick Fatloss Workout Tips: Beginners try regular squats. Advanced travel in one direction half your reps then reverse directions for the remaining reps.	Sets Reps Weight/ Resistance Tempo Time
DB incline flyes on ball 1) Sit in upright position on flexaball with feet flat on floor. 2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Position hips so that your body is at a 45 degree angle to the floor. 3) Start position: Maintaining stability, bring DB’s to shoulders and press up positioning DB’s above the chest with palms facing each other (neutral grip). 4) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the nipple-line. 5) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position. 6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Quick Fatloss Workout Tips: Beginners try these on the floor. Advanced rest head on the ball and raise hips to knee level for more range of motion.	Sets Reps Weight/ Resistance Tempo Time
Pushups with hands on ball 1) Get on your knees and place hands 6-8 inches apart onto the flexaball. 2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball. 4) Return to the start position by extending at the elbows and pushing the body up. Quick Fatloss Workout Tips: Beginners start from the knees. Intermediates separate the feet wider than shoulder width.	Sets Reps Weight/ Resistance Tempo Time
Single Leg Plank Raise 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground. 2. Once the plank is formed raise one foot off the ground and then return to the starting position. 3. Repeat this movement for the desired repetitions alternating back and forth between legs. Quick Fatloss Workout Tips: Keep shoulders relaxed, body flat as a board and belly button drawn in as you alternate the legs. Beginners move slowly. Intermediates/Advanced try it faster.	Sets Reps Weight/ Resistance Tempo Time
Single Leg Hip Extension on Ball 1. Assume back lying position on floor. Place hands at sides with palms down on floor. 2. Start position: Place one heel on top of Flexaball with knee slightly bent. 3. Raise hips off floor by pressing one heel into ball. 4. Return to start position. 5. To increase difficulty, raise and extend arms above chest. Quick Fatloss Workout Tips: Beginners hug knee to chest for more balance. Advanced try arms overhead to increase intensity.	Sets Reps Weight/ Resistance Tempo Time
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. Quick Fatloss Workout Tips: Keep knees behind toes, head neutral, and abs tight. Intermediates try it in a lunge stance. Advanced alternate reverse lunges with row.	Sets Reps Weight/ Resistance Tempo Time
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. Quick Fatloss Workout Tips: Beginners use no weight and place fingertips on wall or chair for support. Advanced add a hop as you raise back up to standing.	Sets Reps Weight/ Resistance Tempo Time
Prone Reverse Flye on ball 1) Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability. 2) Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders. 3) With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement. 4) Return to start position. Quick Fatloss Workout Tips: Squeeze shoulder blades together to raise the weights. Keep head and shoulders relaxed.	Sets Reps Weight/ Resistance Tempo Time
3 point rollout on ball 1. Place your forearms on top of the ball and your feet anchored on the floor. 2. Keep your trunk in a parallel position and draw your belly button in towards your spine. 3. Slowly extend your arms out away from your body and then bring them back in towards your chest. 4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel. Quick Fatloss Workout Tips: Draw the belly button in as you roll out. Only roll out as far as you can without losing the contraction from your lower abs.	Sets Reps Weight/ Resistance Tempo Time
Single Leg Alternating Pull In Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll one knee in towards your chest. Return to the starting position and repeat with the other leg. Quick Fatloss Workout Tips: Beginners stick to regular pull-ins. Advanced perform 1/2 the reps on one side first then switch to the other side for the rest.	Sets Reps Weight/ Resistance Tempo Time