ShareIt’s that time of the week again lovely people. Welcome to Monday fat loss workout.
Before we get into it, do you ever wake up on Monday and wonder any of the following:
- Why is the weekend over already?
- Where the hell did the last month go?
- Where is my coffee?
This morning, these were the exact thoughts that crossed my mind as my alarm blasted. Fortunately, very shortly after this the coffee miraculously found its way to my mouth.
Let’s face it: time is slipping away lovely people. Days turn into months and these fat loss goals you set yourself easily fade into a distant memory. Who is keeping you accountable?
Treat your fat loss goal as a high priority. Eat clean 90% of the time. Train hard to keep building your lean, athletic body. From my experience, the best way to make sure you don’t miss your daily workout is to get it done FIRST thing in the morning (OK, you can make your workout the second thing after you drink coffee).
Listen, before you start pulling the long list of excuses and justifying why you missed your workout, I’ve heard it all before. Here are your solutions:
No gym membership –> You don’t have to leave your house.
No time –> Wake up 20 minutes earlier.
Too tired –> Coffee was created for this reason.
No idea what exercise is best for fat loss –> I’m here for a reason 
OK, ready to get cracking and start your week?
Dynamic Warm Up:
My body felt rough this morning after a weekend of long runs and intense training sessions. Yeah, while everyone else was drinking beer and watching Gridiron yesterday, I was out in the park training hard and kicking butt.
Or maybe I’m just getting old… 
Anyway, this is a great warm up to increase your mobility first thing on a Monday (or any morning really).
Do 10 reps of each:
- Toe touches
- Windmills
- Downward Dog
- Child’s pose to Cobra
- Bird dog
The Workout:
As we have already established, training will accelerate your fat loss results IF you bring the right intensity. You guessed it, high intensity. Get a dose of caffeine into you and find your zone.
Do each of the following exercises in order with no rest between moves. Take 45 seconds at the end and repeat 3 times.
a) Prisoner Squats x 30
b) Breakfast burpees x 20
c) T-Push ups x 16
d) Jump squats x 30
e) TRX inverted row x 20
f) Bulgarian split squat x 16
g) Jumping Jacks x 50
Intensity is the key. Sweat is sign you are working at the right intensity. This style of training leaves you feeling energized for the day and most importantly, takes you one step closer to your goals.
Have an awesome week!
KV
