High-Intensity Workout for Fat Loss | Your Transformation Start Here: Volume 1

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Building muscle doesn’t have to happen in a gym or under an iron bar loaded with plates. It can happen with almost no equipment, in your garage, back room, or right next to your bed.
► Your Transformation Starts Here: Volume 1:
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Get moving and transform your body with simple and effective functional exercises you can do anytime, anywhere. This simple yet effective six-week program, designed by Australian strength and fitness coach Vince Ozalp, is your first step to a healthier, better you!

Your Transformation Starts Here: Volume 1 is the first level of a three-part program designed to get you a quick and effective workout anytime, anywhere with simple functional movements. Each workout uses bodyweight movements and basic equipment you can use at home to help you build and transform your body the correct way.

| High-Intensity Workout for Fat Loss |

Warm-Up: Treadmill Walking

Circuit 1: Perform with minimal rest between exercises and up to 90 sec. rest between rounds.
a. Star Jump: 3 sets, 20 sec
b. Mountain Climber: 3 sets, 20 sec
c. Bodyweight Squat: 3 sets, 20 sec
d. Assisted Push-up: 3 sets, 20 sec

Circuit 2: Perform with minimal rest between exercises and up to 90 sec. rest between rounds.
a. Bear Crawl: 2 sets, 30 sec
b. Elbow Plank: 2 sets, 1 min
c. Bear Crawl: 2 sets, 30 sec
d. Elbow Plank: 2 sets, 1 min

| No Time? No Problem! |
You’ll perform three simple strength workouts a week, plus some simple active recovery like walking on two other days. No matter how much you have going on, you can do each workout in this program in less than 30 minutes a day. Use this plan for quick and effective total-body training and transform your physique!

| Transform Your Body |
This program is Part 1 of a 3-part series, which means your path to transformation is all laid out. Each workout has a different focus to provide you with everything you need for total-body transformation. Build muscle and strength with resistance training, burn fat with cardio, and improve your fitness with active recovery!

| Premium Workout App |
What keeps people from having success in fitness? Not knowing what to do, and not seeing progress. In the BodyFit app, you can track your workouts and the weights you use, as well as time your rest periods. Plus, every exercise in every workout comes with an in-depth video showing how to perform it correctly!

| Time Stamps |
00:00 – Intro
00:35 – Circuit 1: Round 1
04:00 – Circuit 1: Round 2
06:20 – Circuit 1: Round 3
09:25 – Circuit 2: Round 1
17:00 – Circuit 2: Round 2
24:30 – Final Thoughts


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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.