Metabolic Fat Loss Circuits for Group Training

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Metabolic Fat Loss Circuits for General Population(Group Training)

Mike Salveitti

The 4-week cycle of The Following Training program is designed for groups of 10-30

and can also be used as highly affective metabolic finishers for

small group, semi-private or one-on-one clients. The program is

designed for the general population fat loss niche with a strength based

bias to establish a recognizable difference from other large group training

programs that are just glorified aerobic classes. The program follows a

3-day per week split for 4-weeks and consists of 6 total workouts that

each range 20-30 minutes long, which are each repeated 2 times over the

course of 4-weeks. Equipment needs for this program are minimal but

you can add any type of artificial resistance you like to make it harder.

Each workout is a full body workout that includes multi joint strength

movements, cardiovascular calisthenics and trunk/core exercises. No

supplemental exercise is needed in this program in the context of working

with intermediate, general populations in the fat loss niche.

 

Workout A

5-minute EMOM’s

You will have the client’s complete 10 repetitions of a strength

exercise every minute, on the minute (EMOM), for 5 consecutive minutes

in a row. You will then have the clients perform a non-competing cardio,

core or isometric exercise for the Remaining Amount of Time (RAT)

within each minute. After all 5-minutes the client’s will get a 1-minute rest

and transition to the next pair 5-minute circuit. You will perform 4 total,

5-minute circuits followed by a 2-minute finisher.

 

 

1a) goblet Squat x 10 (EMOM)

1b) RKC Plank (RAT)

2a) push ups x 10 (EMOM)

2b) sprint in place (RAT)

3a) single leg RDL x 5 each side (EMOM)

3b) reverse plank (RAT)

4a) inverted/supine row x 10 (EMOM)

4b) Seal Jacks

Finisher: Burpees for as many repetitions as possible (AMRAP) in

2-minutes

 

Workout B

5-minute Density

You will have client’s superset 2 exercises of non-competing

movements for a set number of repetitions (8-12 or 12-20) for as many

rounds as possible in 5-minutes. Clients will then get a 1-minute rest and

Transition to the next superset. You will perform 4 total, 5-minute stations

followed by a 2-minute density finisher.

 

 

1a) Reverse lunges x10each

1b) band pull apart x 20

2a) jump jacks x 20

2b) mountain climbers x 10each

3a) kettle bell deadlift x 10

3b) alternating shoulder press x 10each

4a) 180 jump turns x 10each

4b) glute bridge march x 10each

Finisher: walking lunge x 10 steps. Bear crawl x 10 steps. As many

rounds as possible in 2-minutes.

 

Workout C

5-minute Reverse density

You will have clients hold an isometric exercise As Long As Possible.

Whenever they can no longer hold the exercise with proper form they must

perform 10 repetitions of a secondary exercise then return to holding the

isometric exercise. The goal here is to have to do exercise #2 as few times

as possible in 5 minutes. Clients will then get a 1-minute rest and transition

to the next circuit. You will perform 4 total, 5-minutes stations followed by

a 2-minute finisher.

 

 

1a) prisoner squat hold to failure

1b) medicine ball slams x 10

2a) push up hold (slight bend in elbows) to failure

2b) lateral skier jumps x 10

3a) suspended row hold to failure

3b) burpess x 10

4a) reverse plank hold to failure

4b) jump jacks x 10

Finisher (2-minutes): v-sit holds to failure. Jump squat x 10.

 

Workout D

5-minute EMOM’s

You will have the client’s complete 10 repetitions of a strength

exercise every minute, on the minute (EMOM), for 5 consecutive minutes

in a row. You will then have the clients perform a non-competing cardio,

core or isometric exercise for the Remaining Amount of Time (RAT)

within each minute. After all 5-minutes the client’s will get a 1-minute rest

and transition to the next pair 5-minute circuit. You will perform 4 total,

5-minute circuits followed by an untimed finisher.

 

 

1a) alternating dumbbell lunges x 10 (EMOM)

1b) prone superman hold (RAT)

2a) band shoulder press x 10 (EMOM)

2b) jump jacks (RAT)

3a) kb sumo deadlift x 10 (EMOM)

3b) prone hand march (RAT)

4a) band pull apart x 10 (EMOM)

4b) med ball slams (RAT)

Finisher: 10 rep ascending ladder superset. Perform 2 exercises back

to back for 1 rep each, then add a rep each consecutive round after that.

Continue until you reach 10 reps of both exercises.

5a) jump squat

5b) mountain climber

 

Workout E

5-minute Density

You will have client’s superset 2 exercises of non-competing

movements for a set number of repetitions (8-12 or 12-20) for as many

rounds as possible in 5-minutes. Clients will then get a 1-minute rest and

Transition to the next superset. You will perform 4 total, 5-minute stations

followed by a 2-minute density finisher.

 

 

1a) jump squats x10each

1b) suspended row x 20

2a) surfer pop ups x 20

2b) rotating side planks x 10each

3a) single leg hip thrusts x 10each

3b) dips x 10

4a) mountain climber x 10each

4b) alternating split jumps x 10each

Finisher: broad jumps x 10. Crab walk x 10 steps. As many rounds as

possible in 2-minutes.

 

Workout F

5-minute Reverse density

You will have clients hold an isometric exercise As Long As Possible.

Whenever they can no longer hold the exercise with proper form they must

perform 10 repetitions of a secondary exercise then return to holding the

isometric exercise. The goal here is to have to do exercise #2 as few times

as possible in 5 minutes. Clients will then get a 1-minute rest and transition

to the next circuit. You will perform 4 total, 5-minutes stations followed by

a 2-minute finisher.

 

 

1a) split squat hold to failure

1b) band pull apart x 10

2a) side plank to failure

2b) rainbow slams x 10each side

3a) superman hold to failure

3b) reverse kb threaded lunges x 10each

4a) glute bridge hold to failure

4b) seal jacks x 10

Finisher (2-minutes): hand stand hold against wall to failure. Kb swings x 10.

 

 

Fitness Consulting Group has put together an AMAZING BOOK for you…42 Done-for-You Group Training Programs

fcg_group_training_playbook_mockup

FCG Group Training Playbook  It’s pretty much the most comprehensive group personal training resource ever created!

 

 

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