The quick fatloss workout is designed to strip 10-20 pounds of unhealthy fat off your body.

Start with set 1 of exercises 1-5 for the number of reps indicated and go from one exercise to the next without resting (this is giant set 1). After your first giant set rest for 40 seconds then repeat giant set 1 a second time. Rest for 30 seconds then repeat giant set 1 a third time.

Rest for 30-40 seconds then perform set 1 of exercises 6-10 for the number of reps indicated. Go from one exercise to the next without resting (this is giant set 2). Rest for 40 seconds then repeat giant set2 a second time. Rest for 30 seconds then repeat giant set 2 a third time.

Finish up with the 3 stretches for the time indicated and try not to cut your stretching time short. This is not an easy workout and your muscles need to lengthen after you workout to avoid getting overly tight and sore.

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 tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
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 tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
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 tip:	Sets Reps Weight/ Resistance Tempo Time 1 10 2 5 3 5
Kneeling Shoulder Rollout Start on your knees and place your hands on the ball with your arms outstretched. Rollout out the ball keeping your hips parallel with the rest of your body. Return to the starting position by pulling your arms back up the ball until you are in an upright position. Quick fatloss workout tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
Prone Knee Tucks on Ball 1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position. 2. Drive your knees in towards your chest bringing the ball with you. 3. Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body. Quick fatloss workout tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
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 tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
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 tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
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 tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
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 tip:	Sets Reps Weight/ Resistance Tempo Time 1 15 2 10 3 10
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 tip:	Sets Reps Weight/ Resistance Tempo Time 1 10 2 5 3 5
Supine Hip Opener 1. Begin by lying on the back with the knees bent and feet on the floor. Now press the left ankle on top of the right thigh. Lift the right foot off the floor and glide both hands gripping onto the back of the right hamstring. 2. Gently pull the right thigh in towards the chest until you feel the stretch in the left hip. 3. Keep the hips square, the chin gently tucked in and breath 5 to 15 deep breaths. Repeat on the other side. Quick fatloss workout tip:	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds
Single Leg Straddle 1. Sit with the upper body upright and your legs spread as far apart as possible. 2. Lean to the side towards one leg and reach out to grab your foot. 3. Hold for prescribed time and then repeat to the other side. Quick fatloss workout tip:	Sets Reps Weight/ Resistance Tempo Time 1 60 seconds
Standing quad stretch 1. Standing with a shoulder width stance and hang onto an object for support. 2. Bring one foot up and grab with your hand. 3. Pull your foot up until you feel a stretch on the front of your thigh. 4. Hold for the prescribed time and repeat with the other leg. Quick fatloss workout tip:	Sets Reps Weight/ Resistance Tempo Time 1 90 seconds

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