ShareYesterday was a very happy Monday, despite an early taste of Winter descending on New York.
Yep, another birthday year has raced past and I’m closing in on an age that starts with “th” and rhymes with “dirty”.
Can you believe my birthday this year was a public holiday in America? Finally someone has come to their senses. There was even a crazy parade on Fifth Avenue. Wow. I’m so honored.
On such an awesome day, I decided to create an extra special fat loss workout. Now you must think I’m crazy to be training on my birthday – but there is an unspoken rule in my house that you have to eat cake on your birthday. Not a whole cake, although in my porky years I almost consumed a whole banana cake (yes, banana cake and banana bread is my kryptonite).
I considered this super birthday workout my attempt at damage control. Fortunately, the stars were aligned and I even had enough time to get to the gym.
Gym Workout Game Plan
I started with 5 minutes of foam rolling and dynamic moves.
I did each of the following exercises in order, with no rest for as many rounds as possible in 20 minutes.
- 2 x single arm 40lb KB cleans
- 3 x chin ups
- 5 x explosive push ups (I tried to do a clap push up, but I nearly face planted. Not a sexy birthday look).
- 140m rowing
Workout Review: So I was feeling invincible and powered through the first 5 rounds really quickly. Who said you slow down as you get older? And then bam, I hit the wall. The following 12 minutes were brutal.
My grand total? I pulled in 11 rounds. Not too shabby. Keep in mind guys, 20 minutes is a long time to workout continuously. I didn’t eat cake before I did this workout, which I discovered was a very wise move. Avoid eating anything an hour before hand – I don’t like it when you throw up!
The Stay Home Version
No gym? No worries. While I was lucky enough to make it to the gym today – I know most of you guys can’t sneak out. I always have a stay at home workout “back up plan” in place. The following workout is the perfect solution. You just need a kettebell or a dumbbell, and coffee.
Start with 5 minutes of foam rolling the trouble spots and dynamic moves.
Do each of the following exercises in order, with no rest for as many rounds as possible in 20 minutes.
- 2 x single arm KB cleans
- 3 x high pulls
- 5 x explosive push ups
- 100 skips with jump rope (pretend if you don’t have one)
The reason I love this kind of workout for fast fat loss is the total metabolic conditioning effect. You train your whole body and get a lot of work done in a short time frame. It will only take 25 minutes of your day!
Give this fat loss workout a shot today and let me know how you go in the comments box below.
Make today an awesome one!
KV
